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Monday, June 19. 2023

Weights for conditioning

Not addressing seeking hypertrophy or "getting big".


Nothing wrong with wanting to "get big,"  but our focus is maintaining fitness and functionality. Furthermore, not all male bodies, or few female bodies, can "get big" anyway. It depends on physical architecture mostly, and also how much time you want to put into one thing. Some people do heavy weights 3-4X/wk. Heavy. I don't have the time or vanity, so fine.


Well, I do have my share of vanity but whatever. Sun's out, guns out. I do not wish to be unattractive to my wife, for starters. I do not want to be a lazy, sedentary, late middle-aged slob although that might be fine.


Anyway, What's the best heavy weights routine for general conditioning? I used to do them 5X5 three times/wk, but I wanted or needed to do 2 days of HIIT cardio and about 2 days of calisthenics, and it got to be too much.  Satisfying, but too much. 


My trainer now has me doing high reps with weights - like 15 warm-up, then 12/10/8/6. It's hard. Might be better for me. I'd be better off adding 4 sets of deads/wk, maybe. Can do that.

Posted by Bird Dog in Physical Fitness at 16:16 | Comments (5) | Trackbacks (0)

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You've steadfastly ignored this advice for the past five years or so, but I'll throw it out there once again just for fun:

The Barbell Prescription: Strength Training for Life After 40

All your questions about strength and conditioning will be answered if you just read the damn book.
#1 RJP on 2023-06-19 20:54 (Reply)
Plus, four sets of deads per week, especially if they are heavy, is way too much. One heavy set (after warmups) per week is enough. Seniors are volume sensitive and deads are particularly stressful.
#2 RJP on 2023-06-19 20:59 (Reply)
When I did exercise everyday I would do mostly upper body every other day and legs on alternate days. Nothing heavy, 135 lb for dead lifts, overhead presses and curls. 225lb for bench press. Some stretching and run everyday, 3 miles every other day and 5-9 miles on in between days. I'm not a believer in over doing exercise, it was an everyday thing for health and not to impress anyone. Excessive exercise/weight often causes injuries. Consistency and resist the urge to push yourself until something fails is the key to lifelong physical health.

I'm 80 now, I still exercise but no weights or running anymore. Everyone is different and everyone needs to tailor their exercise routine for their own needs and abilities. Take advice with a grain of salt. Exercise, control your weight, control your diet, moderation and with luck when you get old you will still be able to enjoy doing things.
#3 OneGuy on 2023-06-19 21:42 (Reply)
Framing this as a matter of vanity ignores the point - oft repeated here - that loss of muscle mass is the central vector leading to/part of a cascade of effects we call 'infirmity' among the well elderly.

Unless you are in a physically demanding job, you have been losing a bit of muscle mass every year since your mid 30s. And possibly gaining some "stubborn fat". This is part of a web of structural and hormonal changes that ultimately lead to infirmity.

And the most accessible point from which to slow/alter this process is to exercise hard enough, often enough to build muscle mass.

It's not about vanity but holding on to health and function.
#4 Ben David on 2023-06-20 01:37 (Reply)
Used to do amino acid shakes and AM workout as a youngster in HS.
Muscle burns fat at all hours.
Don't forget a good supplements regimen for metabolism and other benefits.
Some small kettle weights is what I have now after a medical disaster five years ago it would probably be wise to consult with GP/PCP before any really heavy lifting.
#5 Tom Slick as Epic Beard Man on 2023-06-20 02:49 (Reply)

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