lifting over 50

[dp1727]

i have completed NROL and bought this book a week ago. after looking at the programs and reading the book im not sure this is for me. i turned 50 this month and would condifer myself an intermediate lifter by chads definition, maybe advanced by shulers definition.

regardless, neither book mentioned any variation for the older lifter. ive lifted most of my adult life but always subjected myself to injuries caused by isolation and repetition. since NROL, ive been 100% injury free; completing all hypertrothy and strength phases.

as all of these programs are based on set/rep mixes of a percentage of 1RM, im wondering if a lifter over 50 should really be doing 1RM or even these types of programs.

does chad or anyone else have any advice for the over-50 crowd?

[WorkinOnIt]

great question, dp. I'm only two years behind you and find myself in the same situation.

I've completed BBB and am half way through ABBH. I have found them to both be great workouts. But to remain injury free, I have had to make a very conscious effort to not push myself as hard as i did 10 years ago. Finessing the weight has helped me reduce injuries, yet not at the expense of mass or tone.

Will be interesting to read Chad's take on this--and others as well.

[bfoley]

Great question. I'm 46 and was thinking of this too.

With the recent "Hardgainer Project", I would like to see an "Older Hardgainer" project, for those of use who are 40+.

Brian

[RobLL]

While lifting as we get older and avoiding injury is not a popular topic amongst some folks on this site, people are beginning to think about it. Here is some information I received by e-mail. Likewise Testosterone Nation's site had some discussion in the, and this may be inaccurate, Things I believe but can't prove", a few of which related to limits and lifting.


Robertson Training Systems
mike@robertsontrainingsystems. com

Additionally as a personal trainer I also work with a number of "weekend warriors." Often they are depicted as injury-prone because their bodies fail as they attempt to relive athletic feats accomplished a decade or more earlier. With the assistance of the principles of corrective exercise as Eric and Mike outline, I can honestly say that I have many clients who seem to have turned back the clock and have broken free from the stereotype - performing like men half their age and being just as healthy! This DVD set shows you how to minimize the adverse effects of repetitive motion and helps you understand the corrective power of maximal strength. As I tell my clients, who wants to be average? Avoid becoming a stereotype yourself!


Michael Yuhaniak, CSCS
NSCA Certified Strength and Conditioning Specialist
Johns Hopkins University Wrestling - S & C Coach

http://www.BuildingTheEfficientAthlete.com

[Chad Waterbury]

Originally Posted by dp1727

i have completed NROL and bought this book a week ago. after looking at the programs and reading the book im not sure this is for me. i turned 50 this month and would condifer myself an intermediate lifter by chads definition, maybe advanced by shulers definition.

regardless, neither book mentioned any variation for the older lifter. ive lifted most of my adult life but always subjected myself to injuries caused by isolation and repetition. since NROL, ive been 100% injury free; completing all hypertrothy and strength phases.

as all of these programs are based on set/rep mixes of a percentage of 1RM, im wondering if a lifter over 50 should really be doing 1RM or even these types of programs.

does chad or anyone else have any advice for the over-50 crowd?

You don't need to test your 1RMs. You can simply guess, and go from there. If you're at/near failure on the last rep of the last set you're right on.

The book was not designed solely for people who must test every 1RM. But if I don't list the percentage of 1RM, people don't know where to start, in terms of loading.

I don't constantly test my 1RMs because I've lifted long enough to have a good estimate of what my percentages are.

My advice is to err on the lighter side, initally. Then follow the progressions from there. Many, many older people like my programs because they're set up with so no one is overwrought with volume from the start.

[Lisa~]

Originally Posted by dp1727

im wondering if a lifter over 50 should really be doing 1RM or even these types of programs.

does chad or anyone else have any advice for the over-50 crowd?

Chad has already answer the question, but I thought this study might add some support to his answer.

This is a compilation of studies done on power training in an older population. 1RM testing is not advisable for older adults, but the training itself has a low risk of injury:

The overall [injury] rate in this study (de Vos et al. 2005) is 15.1%, with 80% of the events occurring during testing. Pollock et al. (1991) found a similar overall injury rate for 1RM strength testing of 19.3% (11 of 57 subjects). Interestingly, although treadmill testing did not result in any injuries, the walk and (or) jog program in the same study (Pollock et al. 1991) had an injury rate of 42.9% (9 of 21 subjects). Most of the injuries occurred during the second phase of the 6-month training program when the training intensity increased to fast walking or jogging (Pollock et al. 1991). Therefore, although injuries do occur in power-training research studies using resistance training machines, it appears that the risk is likely substantially higher for a fast walk and (or) jog program. In fact, the risks associated with power-training research primarily occur during testing, so power-training programs with little or no testing likely have a low risk for injury.

http://pubs.nrc-cnrc.gc.ca/rp/rppdf/h05-034.pdf

[Dr. Casey]

40s, 50s... that's young. I don't think you people should have much to worry about.

[acqant]

What about using a 1RM calculator?

http://www.google.com/search?hl=en&q...=Google+Search

It should get you close enough to get going.

[Lisa~]

Using a 1RM calculator is a good resource, but also listen to your body and make judgements based on what you feel you can do.