48 yrs old, need to change workout to avoid injury, pain- looking for information

I'm 48 yr old,(stats: 5'6", 174lb, 18%bf) have been bodybuilding, martial arts, etc. on and off my entire life, took years off in my 30's building a career/ business, family, etc.
The last 2 years have gotten serious about body building but have had repeated injuries, pain- elbow/s- inside and outside elbow, shoulder and I just had an ing. hernia repaired this week and am recovering from that. I know that I need to change my routine from what I did 20 years ago and worked very well, have searched this forum and not found what I have been looking for in the way of in a new philosophy of bodybuilding without encountering these injuries once I start to see good gains. I respond very well to weight training from a muscular development standpoint, have a good diet (calc. TDEE, stick to it, etc.) but have been plagued w/ injuries- both major and minor things that have continued to set me back after a few months of good gains.
Can anyone make any recommendations- either on here, a web link, a book, etc. that I can educate myself on to be able to see the results that I am looking for without continuing to end up with injuries?
Any input would be greatly appreciated!

Read this and then lets' talk...

http://forums.steroid.com/igf-1-lr3-...b-500-log.html

Will do, thanks can I PM you?

Ok, reading about the TB500. In addition to that, here is what I have so far as far as general thought process and philosophy of my workouts- not getting a fvcking hernia or hurt whatever anymore. Please feel free to correct, add to or fix anything Im off on- no pride here. Just want to be able to train and not get hurt anymore
So:
- make sure to warm up better than I used to in my 20's
- No reverse curls, palms up for anything bicep related
- Less exercises per body part that you are working
- I have always focused on proper form, but proper form
What else?

Quote:

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Originally Posted by harley121

Ok, reading about the TB500. In addition to that, here is what I have so far as far as general thought process and philosophy of my workouts- not getting a fvcking hernia or hurt whatever anymore. Please feel free to correct, add to or fix anything Im off on- no pride here. Just want to be able to train and not get hurt anymore
So:
- make sure to warm up better than I used to in my 20's
- No reverse curls, palms up for anything bicep related
- Less exercises per body part that you are working
- I have always focused on proper form, but proper form
What else?

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a few years back, i was suffering moderate injury from the gym. My issue was i had not adjusted my work ethic ffrom when i was a kid either.

forget about "how heavy something is". of course, i track it, but i try not to stress about it. instead, i focus more on "slow motion" exercises. helps improve the mind/body connection. getting the full contraction and full range of motion, will mean you don't need that much weight. Lower weight means lower risk of injury.

the only thing I go heavy on (for me) is the bench. I have a target I'm trying to hit, and i hope i don't pay for my "ego" down the road. so far, shoulders seem to be holding up pretty good though.

now read this:

http://forums.steroid.com/lifting-te...f-article.html

and you'll get the idea of what I mean by "slow motion" exercising

go with vince gironda 8 X 8 you don't even have to lift heavy its amazing i have been on this for 2 months now and i got chronic back pain its a lot better but i will never squat deadlift or kill myself again lifting weights

Look it up and its free on the internet

Quote:

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Originally Posted by yannick35

go with vince gironda 8 X 8 you don't even have to lift heavy its amazing i have been on this for 2 months now and i got chronic back pain its a lot better but i will never squat deadlift or kill myself again lifting weights

Look it up and its free on the internet

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Ill check it out- thanks!

Question Harley, are you on HRT? From personal experience-being on HRT, I tend to gain strength quickly. Been lifting for over 30 years. For me, as I become stronger I tend to up my weights weekly and almost always seem to feel strains in the muscles. We're not 20 anymore so I think you still want to push yourself as much as possible but not over due it. For example I would always finish up with 315lbs for 8 reps on final bench set. Then for days after I would have pain in the side pec area and shoulders. Now I will go up to 275lbs only. I know I can push more but again know what happens when I do. Try super setting. You'll have to go lighter but can get great results. Good luck

Quote:

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Originally Posted by MRNJ1992

Question Harley, are you on HRT? From personal experience-being on HRT, I tend to gain strength quickly. Been lifting for over 30 years. For me, as I become stronger I tend to up my weights weekly and almost always seem to feel strains in the muscles. We're not 20 anymore so I think you still want to push yourself as much as possible but not over due it. For example I would always finish up with 315lbs for 8 reps on final bench set. Then for days after I would have pain in the side pec area and shoulders. Now I will go up to 275lbs only. I know I can push more but again know what happens when I do. Try super setting. You'll have to go lighter but can get great results. Good luck

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I just added 100 rep workout now, and its cardio with a lot of capillary work bringing blood into the muscles, yes supersets, trisets there are tones of exercises to do, schemes and more, the gym i go to have hammer strength machines.

There was also serge nubret workout amazing, he never really lifted heavy went for reps.

Vince Gironda 8x8 Workout | Bodybuilding Workouts

Serge Nubret’s Old School Workout Routine

totally free HA

Nubret workout is insane you can split it up too, i do that, also mix and change muscles and exercises, i dont squat i use the hammer squat machine no pressure on back, lower back all in the legs.

Nubret had a sick physique even at 72 when he died.

As a 50 year old trainer with aches and pains I started stronglifts 5x5 training 3 days a week.it starts very light but weight increases are rapid.Had great strength gains and a lot of my pains have gone. I was skeptical at first but it has really worked for me