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  • 11-14-17, 6:06 pm (EST)

    Back to weight training at 56 after a 20 year lay off.

    November 14, 2017, 6:06 pm

    Finally getting my ass back in shape at the tender age of 56 and 160lbs. Started when I came back from a cruise to Bermuda the 2nd week of September. I'm following strict form and using the mind to muscle connection. Since then I gained 1/4 inch in my arms and a little less than 1/2 inch in my thighs. The pork belly is shrinking lost 3/8 of an inch there. I do full body workouts Monday, Wednesday and Friday and 30 minutes cardio on the elliptical keeping my heart rate between 135 and 140 after about 5 minutes Tuesday, Thursday and Saturday. Protein intake is 75% from food sources and the rest protein shakes. 1 after workout with 5 grams creatine mixed in and another no creatine 1/2 hour before bed with 1 cup nonfat no sodium cottage cheeze. Both with 10 oz chocolate milk. I consuming 1.2 grams of protein per pound of body weight each day. Weight has been steady. Had to use an extra notch in the belt to tighten. I'm gaining muscle size and burning fat. I used to do legs half ass but this time around giving it my all. A few times the legs felt like led day after. My biggest problem is shoulder pain. Had it long before I got back to the weights. Shoulder excersises are not to much of a problem. Arnold presses no problem. Front and side raises no problem after a few reps. It's bench and military presses that are killing me. I'm rolling my shoulders back as in your video but I can't use much weight at all. I mainly use moderate weight any way but moderate weight is tough on both excersises. I'm working through it and it seems to be very slowly getting better as my delts grow.

     

    Vinny in little Rhode Island

  • 11-14-17, 8:55 pm (EST)

    Back to weight training at 56 after a 20 year lay off.

    November 14, 2017, 8:55 pm
    Posted by: vinnyfindley

    Finally getting my ass back in shape at the tender age of 56 and 160lbs. Started when I came back from a cruise to Bermuda the 2nd week of September. I'm following strict form and using the mind to muscle connection. Since then I gained 1/4 inch in my arms and a little less than 1/2 inch in my thighs. The pork belly is shrinking lost 3/8 of an inch there. I do full body workouts Monday, Wednesday and Friday and 30 minutes cardio on the elliptical keeping my heart rate between 135 and 140 after about 5 minutes Tuesday, Thursday and Saturday. Protein intake is 75% from food sources and the rest protein shakes. 1 after workout with 5 grams creatine mixed in and another no creatine 1/2 hour before bed with 1 cup nonfat no sodium cottage cheeze. Both with 10 oz chocolate milk. I consuming 1.2 grams of protein per pound of body weight each day. Weight has been steady. Had to use an extra notch in the belt to tighten. I'm gaining muscle size and burning fat. I used to do legs half ass but this time around giving it my all. A few times the legs felt like led day after. My biggest problem is shoulder pain. Had it long before I got back to the weights. Shoulder excersises are not to much of a problem. Arnold presses no problem. Front and side raises no problem after a few reps. It's bench and military presses that are killing me. I'm rolling my shoulders back as in your video but I can't use much weight at all. I mainly use moderate weight any way but moderate weight is tough on both excersises. I'm working through it and it seems to be very slowly getting better as my delts grow.

     

    Vinny in little Rhode Island

    Well Vinny you are never to old to start or re-start weight training and the health benefits are still as powerful. Congrats on rejoining the fold.

     

    Sounds like you have a good program in place and are following a sound nutrition plan. As a fellow quinquagenarian, it is definetly important to avoid exercises or movements that cause any joint or muscular pain. Fortunately I have no issues after 34 years of lifting but I have had my share of aches and pains. The best thing to do for chest in your situation is dumbell bench presses and avoid the barbell at all costs. Dumbells are easier on the shoulders as they can each travel in their normal range of motion and they actually stress more chest fibers than a barbell bench press because the muscle is stressed in two dimensions versus one. Dumbells build a better fuller chest compared to barbell contrary to popular belief. Barbell is best to maximize strength. Military presses are not required to build a solid set of shoulders - especially at your age - so I would avoid those as well. I would do the shoulder exercises you can that cause no pain and remember shoulders get worked to some degree whenever you do chest and back anyways.

     

    Even for someone like me who has lifted consistently for 34 years, you will never be as strong and able to move as much weight as you did when you are younger - unless you want to start using drugs which is highly ill-advised. When I was younger, I was more concerned about size and how much I lifted. Now I don't care and don't even try for maximum weight anymore but focus more on intensity and mind-muscle connection as you mentioned. I am leaner and more symmetrical now than I was in my 20s and 30s. Strength is relative not absolute anyways so relatively speaking I am still lifting the same amount of weight. It is good to see you are being more serious on training legs as they not only help stimulate total body growth when trained correctly but also keep you strong and mobile as you age.

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 11-14-17, 11:00 pm (EST)

    Back to weight training at 56 after a 20 year lay off.

    November 14, 2017, 11:00 pm
    Posted by: vinnyfindley

    Finally getting my ass back in shape at the tender age of 56 and 160lbs. Started when I came back from a cruise to Bermuda the 2nd week of September. I'm following strict form and using the mind to muscle connection. Since then I gained 1/4 inch in my arms and a little less than 1/2 inch in my thighs. The pork belly is shrinking lost 3/8 of an inch there. I do full body workouts Monday, Wednesday and Friday and 30 minutes cardio on the elliptical keeping my heart rate between 135 and 140 after about 5 minutes Tuesday, Thursday and Saturday. Protein intake is 75% from food sources and the rest protein shakes. 1 after workout with 5 grams creatine mixed in and another no creatine 1/2 hour before bed with 1 cup nonfat no sodium cottage cheeze. Both with 10 oz chocolate milk. I consuming 1.2 grams of protein per pound of body weight each day. Weight has been steady. Had to use an extra notch in the belt to tighten. I'm gaining muscle size and burning fat. I used to do legs half ass but this time around giving it my all. A few times the legs felt like led day after. My biggest problem is shoulder pain. Had it long before I got back to the weights. Shoulder excersises are not to much of a problem. Arnold presses no problem. Front and side raises no problem after a few reps. It's bench and military presses that are killing me. I'm rolling my shoulders back as in your video but I can't use much weight at all. I mainly use moderate weight any way but moderate weight is tough on both excersises. I'm working through it and it seems to be very slowly getting better as my delts grow.

     

    Vinny in little Rhode Island

    Age is just a number @vinnyfindley!! Glad to see you back training!

     

    I wouldn't worry to much about exercises where you can't lift a lot of weight.. what you can do is just do slower reps and create more time under tension (TUT), so that the lighter weight feels like heavy weight again. Remember that building muscle isn't about how much you can lift, it's about how much muscle breakdown and re-growth you can achieve, and more TUT will do that 😊 

     

    Sounds like you are doing a great job with gaining muscle and losing fat though, so keep up the good work!! πŸ’ͺ 

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 11-15-17, 5:17 am (EST)

    Back to weight training at 56 after a 20 year lay off.

    November 15, 2017, 5:17 am
    Posted by: jmboiardi

    Well Vinny you are never to old to start or re-start weight training and the health benefits are still as powerful. Congrats on rejoining the fold.

     

    Sounds like you have a good program in place and are following a sound nutrition plan. As a fellow quinquagenarian, it is definetly important to avoid exercises or movements that cause any joint or muscular pain. Fortunately I have no issues after 34 years of lifting but I have had my share of aches and pains. The best thing to do for chest in your situation is dumbell bench presses and avoid the barbell at all costs. Dumbells are easier on the shoulders as they can each travel in their normal range of motion and they actually stress more chest fibers than a barbell bench press because the muscle is stressed in two dimensions versus one. Dumbells build a better fuller chest compared to barbell contrary to popular belief. Barbell is best to maximize strength. Military presses are not required to build a solid set of shoulders - especially at your age - so I would avoid those as well. I would do the shoulder exercises you can that cause no pain and remember shoulders get worked to some degree whenever you do chest and back anyways.

     

    Even for someone like me who has lifted consistently for 34 years, you will never be as strong and able to move as much weight as you did when you are younger - unless you want to start using drugs which is highly ill-advised. When I was younger, I was more concerned about size and how much I lifted. Now I don't care and don't even try for maximum weight anymore but focus more on intensity and mind-muscle connection as you mentioned. I am leaner and more symmetrical now than I was in my 20s and 30s. Strength is relative not absolute anyways so relatively speaking I am still lifting the same amount of weight. It is good to see you are being more serious on training legs as they not only help stimulate total body growth when trained correctly but also keep you strong and mobile as you age.

     

    John

    I'm thinking same thing just using dumbells for presses. With the barbell way to much risk for injury even though I'm very cautious. The only problem which is minor is getting the dumbells into postion to start and getting out when done. I workout at Planet Fitness so I can't just let the dumbells go when done. What seems to be working best right now is the Arnold presses. 0 pain and a good pump. I superset the Arnold press with front and side raises. Front one week then side the other. For chest I was fighting through the barbell and supesetting with cable flies. Big time pump after the cable flies. I started using dumbell presses recently and will stick to that. I like to keep mixing it up working every body part. I work at a fast pace averaging about 45 seconds between sets. I don't worry about how much weight I'm using. Concentrate on mind to muscle and make sure I'm using enough to stress the muscles without sacrificing form.

     

    Vinny in little Rhode Island

  • 11-15-17, 5:36 am (EST)

    Back to weight training at 56 after a 20 year lay off.

    November 15, 2017, 5:36 am
    Posted by: Scott_Herman

    Age is just a number @vinnyfindley!! Glad to see you back training!

     

    I wouldn't worry to much about exercises where you can't lift a lot of weight.. what you can do is just do slower reps and create more time under tension (TUT), so that the lighter weight feels like heavy weight again. Remember that building muscle isn't about how much you can lift, it's about how much muscle breakdown and re-growth you can achieve, and more TUT will do that 😊 

     

    Sounds like you are doing a great job with gaining muscle and losing fat though, so keep up the good work!! πŸ’ͺ 

    Not to worried about the amount of weight Scott. I like to fix things if I can but in this case I think I'm SOL with the barbell part. Way to much risk for injury even though I'm very carefull. I watch most of your videos and for the most part form is right there with me and TUT needs a little improvement. 1 mistake is with dumbell curls. I have been using a twisting motion at the bottom. Starting like a hammer curl with the dumbells at my side and twisting as I come up. I get a lot done in 45 miuntes. Kind of tough working out at a very popular place like Planet Fitness but I do manage it. If you're on your phone and sitting on a piece of equipment or bench that I need doing nothing I will politely let you know GTF out of my way. I go later at night now. You would probably vomit watching the horror show of bad form and time wasted at this place. It is inertia lifting at it's finest. Most people are using their whole body for just about every body part.

     

    Vinny in little Rhode Island

  • 11-15-17, 1:59 pm (EST)

    Back to weight training at 56 after a 20 year lay off.

    November 15, 2017, 1:59 pm

    Congratulations on getting back in shape.Welcome back to the journey.

    Old enough to know better, young enough not to care.
    I'm an eternal rookie - As soon as I stop learning I start dying.

  • 11-15-17, 9:48 pm (EST)

    Back to weight training at 56 after a 20 year lay off.

    November 15, 2017, 9:48 pm
    Posted by: vinnyfindley

    I'm thinking same thing just using dumbells for presses. With the barbell way to much risk for injury even though I'm very cautious. The only problem which is minor is getting the dumbells into postion to start and getting out when done. I workout at Planet Fitness so I can't just let the dumbells go when done. What seems to be working best right now is the Arnold presses. 0 pain and a good pump. I superset the Arnold press with front and side raises. Front one week then side the other. For chest I was fighting through the barbell and supesetting with cable flies. Big time pump after the cable flies. I started using dumbell presses recently and will stick to that. I like to keep mixing it up working every body part. I work at a fast pace averaging about 45 seconds between sets. I don't worry about how much weight I'm using. Concentrate on mind to muscle and make sure I'm using enough to stress the muscles without sacrificing form.

     

    Vinny in little Rhode Island

    Scott actually did a video way back in 2012 about how to get the weights up and down when doing dumbell bench press. You basically rest them on your knees then kick your knees up as you lie back and bring your arms forward into place. You do somewhat of the opposite when you are done with your set.

     

    John

    34 years of lifting and nutritional experience and resident "old man" :-)
    MS Athlete and past Super Hermanite since 2013.

  • 11-15-17, 10:39 pm (EST)

    Back to weight training at 56 after a 20 year lay off.

    November 15, 2017, 10:39 pm
    Posted by: vinnyfindley

    Not to worried about the amount of weight Scott. I like to fix things if I can but in this case I think I'm SOL with the barbell part. Way to much risk for injury even though I'm very carefull. I watch most of your videos and for the most part form is right there with me and TUT needs a little improvement. 1 mistake is with dumbell curls. I have been using a twisting motion at the bottom. Starting like a hammer curl with the dumbells at my side and twisting as I come up. I get a lot done in 45 miuntes. Kind of tough working out at a very popular place like Planet Fitness but I do manage it. If you're on your phone and sitting on a piece of equipment or bench that I need doing nothing I will politely let you know GTF out of my way. I go later at night now. You would probably vomit watching the horror show of bad form and time wasted at this place. It is inertia lifting at it's finest. Most people are using their whole body for just about every body part.

     

    Vinny in little Rhode Island

    That's OK about the barbells. You can achieve the muscle gain results with dumbbells so no problems there. Definitely try starting your dumbbell curls with your hands supinated, and as for Planet Fitness.. I try to stay away from them as much as possible.. apart from trying to convince people there are better gyms available haha. But, if you can make it work, that's OK!

    Need 1 on 1 coaching? Send me a direct message to learn more!

  • 11-16-17, 6:59 am (EST)

    Back to weight training at 56 after a 20 year lay off.

    November 16, 2017, 6:59 am
    Posted by: Scott_Herman

    That's OK about the barbells. You can achieve the muscle gain results with dumbbells so no problems there. Definitely try starting your dumbbell curls with your hands supinated, and as for Planet Fitness.. I try to stay away from them as much as possible.. apart from trying to convince people there are better gyms available haha. But, if you can make it work, that's OK!

    Unfortunately planet Fitness is the best option right now. Used to be a lot of true gyms locally but have all vanished. All big commercial gyms now. Monthly fees are ridiculous for most to go along with over crowding. Planet fitness is a mile from my house. Not that distance matters to much. Had a gym called Power House in the same spot years ago. Was awesome. Had plenty of everything. Cable, plate loaded, smith, 6 squat racks dumbbells up to 175lb sets. Hated to see that go. Watched your video on dumbbell chest presses. Will try the compress shoulder tip. Last night was weight night. Didn't touch a barbell. Incline dumbbell presses and cable flies. Bigtime pump adter cable flies. I squeeze and hold for a few seconds with my hands together. I did do the dumbbell curls supinated. Definitely a bigger pump that way. I superset with a barbell curl.

     

    Vinny in little Rhode Island

  • 11-16-17, 11:45 pm (EST)

    Back to weight training at 56 after a 20 year lay off.

    November 16, 2017, 11:45 pm
    Posted by: vinnyfindley

    Unfortunately planet Fitness is the best option right now. Used to be a lot of true gyms locally but have all vanished. All big commercial gyms now. Monthly fees are ridiculous for most to go along with over crowding. Planet fitness is a mile from my house. Not that distance matters to much. Had a gym called Power House in the same spot years ago. Was awesome. Had plenty of everything. Cable, plate loaded, smith, 6 squat racks dumbbells up to 175lb sets. Hated to see that go. Watched your video on dumbbell chest presses. Will try the compress shoulder tip. Last night was weight night. Didn't touch a barbell. Incline dumbbell presses and cable flies. Bigtime pump adter cable flies. I squeeze and hold for a few seconds with my hands together. I did do the dumbbell curls supinated. Definitely a bigger pump that way. I superset with a barbell curl.

     

    Vinny in little Rhode Island

    That's too bad about the Power House gym man.. but.. I guess at this stage Planet Fitness might be better than nothing. If the weights are too light you can use that TUT method I mentioned earlier anyway.

     

    Retracting your shoulders will help a lot and that's great about the pump!! Keep up the great work! πŸ’ͺ 

    Need 1 on 1 coaching? Send me a direct message to learn more!

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