Need Program Help...

Darkness

Darkness

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Joined
Apr 29, 2011
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Hey guys, help me out...

I have been training for about 12 years, 41 years old, and had great success. For the last year or so, I have been just "maintaining". I go to the gym, do what I always do, and get the results I have always got.

Further, I am not able to maintain an injury free lifestyle doing what I have always done. Pulling 600 off the floor and flatbenching 300+ are no longer agreeable to me. My body has adapted to the stuff I have been doing without going so damn heavy, and I would like to move forward. I mix in new things or old forgotten things as I learn of them or think about them, but I need more. Then theres the issues: wrists, knees, lower back, shoulders, etc, etc.

I need a program!

And there's so much shit out there... a google search will keep one busy for days sorting through all that shit, but which programs really work?

So I would like to have your opinions on programs that really work to continue to grow muscle for a fart like me getting older, and wiser.

Spoon feed me bros, before I get so small the eagle that nests in the woods behind the house swoops down and carries me off mistaking me for prey...
 
I'd decrease the weight and increase the reps by the sounds of it. Not by much but where you're lifting those heavy weights for 1-5 reps, decrease the weight and increase the reps to 10+ to accommodate your hurting body parts.
 
I do a push/pull legs training program incorporating all rep ranges for each exercise.
 
I tore my tricep a while back. When I was able to use it again I had to get creative so I statred doing speed work with triples, 3 sets back to back. So for example I'd do 3 and rack it for 8-10 sec, unrack and repeat 2 more times. I'm sure you could do this with about anything.
Also I have done and still do heavy work ie bench then immediately bust out 15 reps or so of opposing work like pull-ups or ancillary shit like thick bar curls for higher reps.
Doing this has allowed me to press or pull 3 -4 times a week
 
Stretch more.

images

and stay off winstrol!
 
Not a pro or trainer here but at age 50 know the feeling Bro. Knee has been overhauled have plates and pins in ankle bone chips in elbow. Just to name a few. Lifted since High School and like you maintained. Started in May of last year lifting to gain size and mass. Right now I'm in the best shape of my life. Used the Iron Stack from IronChampUSA and added 8 lbs of lean muscle and only .1% BF. Started cycle at 180 lbs and 8.8%BF finished at 188 lbs and 8.9% BF. Didn't think that was too bad for an old man. Found me some joint supplement took away the ache's and pains and headed towards a 400 lb bench. I'm working a 6x6 routine right now and still making gains. Also slowed down and making sure I'm doing slow full reps

get 50% off all products use code PCT50OFF at www.ironchampusa.com/129.html
 
Give the "Boss Hogg" program a try.. It will bulk you right up.. It's all push/pull and I love it, I've done it for years.. It's my go to for size!
 
My 2?. Don't do anyone's program. You've been doing this long enough you know what works for you and what doesn't. Several years ago I got disgusted with doing all these routines I read this PL or that BBer was doing, so I copied that. Minimal results at best. So I stopped everything. I'm thinking, you know I've been doing this over 20 years (over 32 years now) and I know as much as anyone else about anatomy, kinesiology, etc. so why not develop my own program, tailored to my personal strengths and weaknesses, as well as my own goals. A few years later now I'm 58 for a bit longer, look better than I ever have in my entire life. Benching 575, squatting 785, but not as frequently any more due to wrist pain and grip pain on the bench, and freakin recovery time on legs. So I've recently readjusted everything to deal with aches and pains of getting old and doing construction type work. It'll be an ongoing, ever-changing process or you'll stagnate like I did for so many years. Be an innovator not an imitator.
 
To help you begin I'll clue you in on one truth, base your routine around the basic compound movements, do them first in your routine, heavy but eight to ten reps per set. Then any shaping exercises afterwards. Go light and high reps on curls and tricep extensions (if you want big arms) because y work them with every upper body exercise. Same with legs. For large, cut legs go lighter weight with higher reps in the 20-25 range.
Again, just my 2?.
 
Don't get no better than that advice by Buf ^^^! :igok:
 
Last edited:
bufbiker said:
My 2?. Don't do anyone's program. You've been doing this long enough you know what works for you and what doesn't. Several years ago I got disgusted with doing all these routines I read this PL or that BBer was doing, so I copied that. Minimal results at best. So I stopped everything. I'm thinking, you know I've been doing this over 20 years (over 32 years now) and I know as much as anyone else about anatomy, kinesiology, etc. so why not develop my own program, tailored to my personal strengths and weaknesses, as well as my own goals. A few years later now I'm 58 for a bit longer, look better than I ever have in my entire life. Benching 575, squatting 785, but not as frequently any more due to wrist pain and grip pain on the bench, and freakin recovery time on legs. So I've recently readjusted everything to deal with aches and pains of getting old and doing construction type work. It'll be an ongoing, ever-changing process or you'll stagnate like I did for so many years. Be an innovator not an imitator.
Click to expand...

Thanks. This has me thinking....

You make a lot of sense.
 
I prefer to switch from basic lifts like flat bar bench, squats, DL to ones where I'm instead using dumbells, 1 leg, etc. Basically the same lifts that you were doing but at less weight and requiring more small stabilizing muscles which allow you to later improve the simple weights without injury. Always do the major lifts before focusing on the stabilizing groups. Wearing out the stabilizers first makes joints too weak to handle the real work.
 
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