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Thread: Light weight high reps still offer gains for older members

  1. #1
    BuzzardMarinePumper's Avatar
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    Light weight high reps still offer gains for older members

    I do a different routine from most due to age and pulling muscles , elbow pain and shoulder pain not as in no pain no gain , but actual long term deep pain !

    I have had to improvise and go to lighter weight and higher reps and sets !

    ie. 2 body parts a day and mix them up usually do one day of just legs at the 1st part of the week and one day of the odd body part

    Legs
    Alternate Back & Bies
    Chest & Tries
    day off
    shoulders & Bies
    Back & Tries
    Chest only and rotate like this and fry abs on single body part day

    I do 4 to 5 exercises per body part
    4 sets of 15

    I am 56 and I have seen the results I desire which is to lean out and to gain some size but not a goal to be huge
    This is along with clean eating and 30 to 45 minutes of cardio daily .

    I go to an Anytime Fitness and have been back training hard since the end of 2012 ! I have had to take breaks from time to time due to health issues !

    Since this past Thanksgiving 2015 I have been backpacking and that is amazing Burning 800 to 1000 calories an hour and just keep burning even into exhausted sleep . Backpacking works and stretches parts of my body that were never touched in the gym , just lifting ! I was going to hike the AT but not an adventure for an older man to jump right into and expect to complete even the 1st 625 miles from GA to VA . So I do 5 day and 7 day backpacking trips with ultralight gear and eat anything I can get my hands on to keep calorie count up , ( even pastas ) within reason . There is actually a healthy way to eat dehydrated food and still get protein on the trail ! Everything is evolving !

    Still on a 7 day hike I will drop 6 to 10 lbs. and this has caused me to lean out even more !


    Then back in the gym and start routine again .

    This has been a good routine for me and seem to just keep having gains and tightening up !

    I know there are plenty of young guys on here that would laugh at this routine ! I have found out the hard way training heavy is no longer an option for me

    I welcome thoughts on this in a positive light and even questions if there are any ?
    Last edited by BuzzardMarinePumper; 05-12-2016 at 05:53 AM.
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  2. #2
    Livinlean's Avatar
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    Nothing wrong with your routine man. I wouldn't worry about young guys laughing at you, if they laugh at you for 4 sets of 15 then they clearly know nothing about hypertrophy.

    End of the day its not only about getting into the gym, but also enjoying it. Do what works best for you man!

  3. #3
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    I went from 1st 2 pics ( Mid 2013 )
    Light weight high reps still offer gains for older members-fat-skinny.jpg

    to

    current in single pic ( Late 2015 )
    Light weight high reps still offer gains for older members-aa-aa-aa-aa-dwight-08-12-15.jpg

    This was ( 06-15-16 )
    Light weight high reps still offer gains for older members-a1-a1-aa-0516-16-lean-but-belly.jpg

    ( 07 - 21 - 16 )
    Light weight high reps still offer gains for older members-1-07-21-16.jpg

    Feb 2013 - Aug. 2016 time frame - with no w/o partner and all on my own
    Last edited by BuzzardMarinePumper; 07-21-2016 at 05:20 AM.
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  4. #4
    Cole40 is offline New Member
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    I'll say two things one, if it's working for you and you're enjoying it and it keeps you staying fit then you're meeting your goal.

    second you could also try heavier loads at very low rep range 4-6 reps

  5. #5
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    Thank you for your thoughts ! But the reason I stopped doing heavy lifts is I train sometimes with guys 40 and younger and they are strong ! I was doing a max on bench of 360lbs and blew out my rotator cuff and finally had to take six weeks off and let it mend , additionally dose up with TB - 500 and started back with light weights . Now I can tell when I pick a dumb bell up if it is to heavy or not as in going to pull or tear and do damage !



    Quote Originally Posted by Cole40 View Post
    I'll say two things one, if it's working for you and you're enjoying it and it keeps you staying fit then you're meeting your goal.

    second you could also try heavier loads at very low rep range 4-6 reps
    Last edited by BuzzardMarinePumper; 05-12-2016 at 05:58 AM.

  6. #6
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    Hi Buzz

    We are all different and as we age we have to adjust certain things to allow us to carry on training and avoid injury. You use what you have to keep in the game, well done on your progress

  7. #7
    BuzzardMarinePumper's Avatar
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    Wow that really means a lot coming from a perfectionist and big time lifter such as yourself ! That really humbles me man !


    Quote Originally Posted by marcus300 View Post
    Hi Buzz

    We are all different and as we age we have to adjust certain things to allow us to carry on training and avoid injury. You use what you have to keep in the game, well done on your progress
    Last edited by BuzzardMarinePumper; 05-12-2016 at 06:56 PM.

  8. #8
    Proximal is offline Banned
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    Quote Originally Posted by BuzzardMarinePumper View Post
    I went from 1st 2 pics ( Mid 2013 )
    Click image for larger version. 

Name:	fat to skinny.jpg 
Views:	850 
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ID:	163355

    to

    current in single pic ( Late 2015 )
    Click image for larger version. 

Name:	AA AA AA AA Dwight 08-12-15.jpg 
Views:	400 
Size:	215.6 KB 
ID:	163356

    3 year time frame - with no w/o partner and all on my own
    Nice arms buzzard!

  9. #9
    kelkel's Avatar
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    Impressive transformation BMP! I did not realize it was this much. When it comes to training, do what works for you and listen to your body. Make it fun.

    Congrats!

    kel
    -*- NO SOURCE CHECKS -*-

  10. #10
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    WOW! What a transformation Buzz. Congratulations and great work dude. Hey I just turned 55 and I am right there with you. Just do what works for you man. We have to adjust all through life on so many things. Training is no different. Do what works for you to stay in the game. If it's working and you enjoy it, you'll keep doing it.

  11. #11
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    Thanks a ton Kel ! A lot or possibly even most of it is a direct result of suggestion and information you have shared with me directly ! I have been beat up pretty bad on this forum but I have never been one to give up !

    That very 1st pic was the beginning of 2012 and I was actually on my death bed and had had operation after operation due to being ran over by a truck ! At that time I was having issues with PE plumbinary embolisms - ( Blood clots hitting my lungs ) ! The Dr's had told me to be stable and lay in bed as much as possible ?? WTF ! So I began reading about nutrition and Low Testosterone ! I even stubled onto this forum by accident ! Soon after reading and being ashamed to even post or ask question I went to my MD and he tested me and told me I had Low - Testosterone and put me on Andro - Gel and I actually felt some better . I knew from what I had read on this forum I had only tasted how I was going to turn my life around ! At this point I decided , F _ _ K this laying in bed and waiting to die ! If I was going to die I was going to die standing up and fighting as I had all my life ! ( But the Low - T had sucked the life out of me ) along with pain meds ! I read more and finally went back to my MD and did as one of the post suggested and ask for Injectable Cypionate . At this time I also discovered that he was an out right DA ! So I took the script and the BW and finally an Ai ! After that this forum a lot of your patience actually saved my life !

    By Memorial Day 2012 I had Detoxed off all opiates and had been eating a lot cleaner and hitting the gym daily ! The Dr's were amazed and ever since I started on the 1st attempt at TRT with Andro Gel from a less than experienced MD my life changed ! I became addicted to reading sticky threads , post and had joined and began asking all of my seemingly dumb questions . So when many members of this forum wanted to bash on me you never did and you always had a tempered answer ! So I am now 56 and still a work in progress and have learned enough to be dangerous !

    But I have learned that Dr's are trained to treat the symptoms few really care enough to treat the causes of so many illnesses !
    THANKS A TON MAN !


    Quote Originally Posted by kelkel View Post
    Impressive transformation BMP! I did not realize it was this much. When it comes to training, do what works for you and listen to your body. Make it fun.

    Congrats!

    kel
    Last edited by BuzzardMarinePumper; 05-12-2016 at 07:45 PM.

  12. #12
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    You are more than welcome Buzz.
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    Quote Originally Posted by BuzzardMarinePumper View Post
    I went from 1st 2 pics ( Mid 2013 )
    Click image for larger version. 

Name:	fat to skinny.jpg 
Views:	850 
Size:	1.03 MB 
ID:	163355

    to

    current in single pic ( Late 2015 )
    Click image for larger version. 

Name:	AA AA AA AA Dwight 08-12-15.jpg 
Views:	400 
Size:	215.6 KB 
ID:	163356

    This was ( 06-15-16 )
    Click image for larger version. 

Name:	A1 A1 AA 0516-16 lean but belly.jpg 
Views:	193 
Size:	368.1 KB 
ID:	163449

    3 year time frame - with no w/o partner and all on my own
    Beast! Giving us young guys a run for our money. haha Looking good devil.
    -Semper Fi

  14. #14
    BuzzardMarinePumper's Avatar
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    oooohh rrraaaaa


    Quote Originally Posted by hellomycognomen View Post
    beast! Giving us young guys a run for our money. Haha looking good devil.
    -semper fi
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  15. #15
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    Nicely done!

  16. #16
    joebailey1271 is offline Associate Member
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    Great job Buzz. I do not do that 5 to 6 rep anymore either, got tired of having shoulder pain. I now only do wieght that i can at least do 10 solid reps with no cheat, i do at least 12 reps. To be honest my chest actually looks way better doing the higher reps instead. Anyways keep on with what you are doing, its seems to be working.

  17. #17
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    Your still just a pup , lol at 40 compared to almost 57 ! I imagine your routine will be a lot different 17 yrs from now if you are still training ? Thanks for the perspective though !

    Besides shoulder pain with heavy weight is why I had to go to lighter weight with higher reps and more sets




    Quote Originally Posted by joebailey1271 View Post
    Great job Buzz. I do not do that 5 to 6 rep anymore either, got tired of having shoulder pain. I now only do wieght that i can at least do 10 solid reps with no cheat, i do at least 12 reps. To be honest my chest actually looks way better doing the higher reps instead. Anyways keep on with what you are doing, its seems to be working.
    Last edited by BuzzardMarinePumper; 06-01-2016 at 05:13 AM.

  18. #18
    Proximal is offline Banned
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    Hi again Buzz, love this thread. At 57, SO happy to be able to work out at a reasonable level - frankly, don't know what I'd do with my self if I didn't have the gym.

    One thing that has worked for me and still allows me to go "heavy" for less than 5 reps, and this is not brilliant new info by any means, is simply pyramid carefully and slowly on each and every exercise - that is, don't assume that now that you are into your routine you can just start heavy on a new exercise. Takes more time, because sometimes I end up doing over 6 sets to feel absolutely comfortable with my max weight.

  19. #19
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    I hear what you are saying for sure ! I almost always train alone ! But the reason I stopped going for a max is a little over a year ago I was training with some young bucks in their 30 and doing 6 - 8 - 10 on bench and I tore a left rotator cuff and I was for me impressed with my max a trivial 340 lbs But no where close to my max at 27 !

    Ever since that date I have not taken off long enough for the shoulder to completely heal . Shoulder work and chest work hurt me the most ! That is my excuse for not going heavy on bench , in order to continue training at a steady rate I have to max at about 205 lbs . I do all types of flys and decline bench and even modify my bench with the bar a little forward of my chest to relieve shoulder pain , I can get results and live with the pain ! But the hardest exercise for me on shoulders are front lateral raises or front deltoid raises and I have to use 5lbs BD's and will go up to 10's in 2 days and that has been a slow journey ! Guys in the gym look at me like I am a nut job when I use the lady 5 pounders ? Oh and seated hammer curls hurt a lot also !

    I have found that if I push the pain threshold and live with a little the muscles arounfd the deep pain in my shoulder get stronger and relieve a little of the pain ! I was ran over by a truck and no longer take opiates ! I do take Meloxicam & alternate Celebrex every 6 mths , Ibuprophen 1200 mg , ultram , Gabapentin , ! I time these except for the Meloxiacam for about an hour before I hit the gym and they help but I never stop hurting ! I hurt more when I train less ! So I do know that the movement does help decrease the deep pain and as some say I like the feeling of muscle soreness It sux getting old but no reason to stop doing thugs that are fun ! I just have to do them differently and I still get to squat until I almost puke

    Starting on my 2 mth blast mid this mth of Tren and Test and I am looking so forward to that I seen to have less pain and more drive when taking Tren !

    lol , I feel like this is the geractic post , I will be 57 in August and unless I have a serious injury I do not see slowing down anytime soon


    Quote Originally Posted by Proximal View Post
    Hi again Buzz, love this thread. At 57 So happy happy to be able to workout at a reasonable level , - frankly, don't know what I'd do with my self if I didn't have the gym.

    One thing that has worked for me and still allows me to go "heavy" for less than 5 reps, and this is not brilliant new info by any means, is simply pyramid carefully and slowly on each and every exercise - that is, don't assume that now that you are into your routine you can just start heavy on a new exercise. Takes more time, because sometimes I end up doing over 6 sets to feel absolutely comfortable with my max weight.
    Last edited by BuzzardMarinePumper; 06-01-2016 at 01:48 PM.
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  20. #20
    Proximal is offline Banned
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    Your second paragraph sounds almost identical to my situation. I know I have a torn RC on one side, but just don't want to take 8 months or so for surgery and rehab. I spent my late 40's -- 54 dealing with degenerated hips and then having them replaced. Just not ready for more down time.

    Get that same feeling when I'm working with the 5# Dumbbells, particularly hate it when there are women throwing around heavier resistance than me.

    I'm a fan of Advil p.m. - really helps me at night.

    3 weeks into my first cycle (test c only).

    Great talking with you!

  21. #21
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    Yeah had my left hip replaced in 04 and been on TRT since Nov 2012 . I have really cut the fat off since I started backpacking But I could have spent the money on juice and be in better condition but backpacking is mental and physical , I hit leg and back muscles that I never touch in the gym ! So it is all good !

    Quote Originally Posted by Proximal View Post
    Your second paragraph sounds almost identical to my situation. I know I have a torn RC on one side, but just don't want to take 8 months or so for surgery and rehab. I spent my late 40's -- 54 dealing with degenerated hips and then having them replaced. Just not ready for more down time.

    Get that same feeling when I'm working with the 5# Dumbbells, particularly hate it when there are women throwing around heavier resistance than me.

    I'm a fan of Advil p.m. - really helps me at night.

    3 weeks into my first cycle (test c only).

    Great talking with you!

  22. #22
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    OMG I never knew exactly why all the experienced members were always saying stick to Testosterone Cypionate on a cycle ! I have done short Blast with an upped dose from TRT of Cypionate and a small dose of Tren and saw gains ! But OMG Testosterone in large doses is out of this FKN world ! I am pinning a large amount for me @ 200 mg every 3rd day A little more that 400 mg a week ? Not sure how to fihure it - some weeks 400 mg and some weeks 600 mg ! I have added noticeable size in a short period of time and eating tons of eggs and chicken loosing fat like a big dog ! even feel strong and injuries seem to be not hurting as bad !

    I have 30 ml of good Tren to start the end of this week going to try to pin 60mg EOD and go up and finish at the end with Propinoate got 20 ml of it to polish off with and then drop back to 120 mg of Cypionate a week ! Talk about feeling good ! It is a natural high and I can see why guys get to juicing and never want to come off ! When I was 23 to 28 I pinned anything I could get my hands on and really can't remember the good feelings I am feeling now ! IMO the Test make me stronger and the muscles take the pain away from the tendons that are torn ? Just my theory but I will go with it until I am corrected or anyone responds LUV'IN LIFE at 56 !




    Quote Originally Posted by BuzzardMarinePumper View Post
    I went from 1st 2 pics ( Mid 2013 )
    Click image for larger version. 

Name:	fat to skinny.jpg 
Views:	850 
Size:	1.03 MB 
ID:	163355

    to

    current in single pic ( Late 2015 )
    Click image for larger version. 

Name:	AA AA AA AA Dwight 08-12-15.jpg 
Views:	400 
Size:	215.6 KB 
ID:	163356

    This was ( 06-15-16 )
    Click image for larger version. 

Name:	A1 A1 AA 0516-16 lean but belly.jpg 
Views:	193 
Size:	368.1 KB 
ID:	163449

    This was ( 07- 01- 16 )
    Light weight high reps still offer gains for older members-3-6-5.jpg

    This was ( 07 - 27 - 16 )
    Light weight high reps still offer gains for older members-11-back-07-27-16.jpg

    This was ( 07 - 27 - 16 )
    Light weight high reps still offer gains for older members-12-back-chest-07-27-16.jpg

    3 + year time frame - with no w/o partner and all on my own
    Last edited by BuzzardMarinePumper; 07-27-2016 at 03:23 PM.

  23. #23
    Proximal is offline Banned
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    Congrats Buzz - looking great man!

  24. #24
    Phillygymrat is offline New Member
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    Hey Buzz, good for you. Lifting heavy is not for everyone nor do we all have the same goals and desires. The important thing is that you are taking care of your body which is increasingly important as we age.

  25. #25
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    I like all these atta boys ? But I do desire to lift heavy ! ! ! ! ! !


    Quote Originally Posted by Phillygymrat View Post
    Hey Buzz, good for you. Lifting heavy is not for everyone nor do we all have the same goals and desires. The important thing is that you are taking care of your body which is increasingly important as we age.

  26. #26
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    The thing about getting old is everyone gets their chance.You are making good progress keep it up!

  27. #27
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    Thanks I have hit a low point in my training / lifting ! Going for MRI with specialist but MD suggested I have a torn Librium Even if it is confirmed - I pan to take a 2 mth break and do cardio and abs and leg work ! ! mth off fro any upper body core movements and Slam some TB - 500 ! It has worked in the past and I believe between my desire to not go under the knofe and some rehab I pray that things will mend up if not seperated ?

    Any thoughts on this are welcome ! A sad ne wrincle ")



    Quote Originally Posted by songdog View Post
    The thing about getting old is everyone gets their chance.You are making good progress keep it up!

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