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  • Posted On: 10-28-13, 6:33 am (EDT) #1

    Training tips for 50 year old males and above

    October 28, 2013, 6:33 am

    Scott,

     

    First off, I have to say I find your videos the most useful and very well presented of all that are on the Internet.  I honestly believe you are the only true natural physique on the internet.  With all the recent scandals involving other well known natural physique athletes and current bodybuilding shows out of control with chemically enhanced physiques, it is nice to see someone who does it truly naturally. 

     

    I am almost 50 and have been lifting for 30 years.  As you may know, training intensity, recovery, and development change as you get older.  I have applied a lot of your techniques and workouts and have tweaked them for my age and recovery abilities.  I train just 3 days a week doing chest/arms/abs then legs/abs then back/shoulders/abs and do it HTH style as I only hit each muscle group once a week. I do 20 minutes of HIIT on the treadmill after my workouts and I get 30 minutes of LISS as I walk to and from the gym(15 minutes each way).  The remaining days I rest and eat a very strict macro rich diet.  It has been working great for me and I rarely feel overtrained or tired and sore.  My muscle shape and maturity are better now than when I was in my 20's and 30's and my BF is about 11%.  I have gained size and strength so I know I am on track. I don't know how many Hermanites are my age or older but I think having you talk about or give tips for older trainers would be great.  Just a suggestion.   Keep up the awesome work!

     

    Regards,

     

    John

  • Posted On: 10-28-13, 6:46 am (EDT) #2

    Training tips for 50 year old males and above

    October 28, 2013, 6:46 am
    Posted by: jmboiardi

    Scott,

     

    First off, I have to say I find your videos the most useful and very well presented of all that are on the Internet.  I honestly believe you are the only true natural physique on the internet.  With all the recent scandals involving other well known natural physique athletes and current bodybuilding shows out of control with chemically enhanced physiques, it is nice to see someone who does it truly naturally. 

     

    I am almost 50 and have been lifting for 30 years.  As you may know, training intensity, recovery, and development change as you get older.  I have applied a lot of your techniques and workouts and have tweaked them for my age and recovery abilities.  I train just 3 days a week doing chest/arms/abs then legs/abs then back/shoulders/abs and do it HTH style as I only hit each muscle group once a week. I do 20 minutes of HIIT on the treadmill after my workouts and I get 30 minutes of LISS as I walk to and from the gym(15 minutes each way).  The remaining days I rest and eat a very strict macro rich diet.  It has been working great for me and I rarely feel overtrained or tired and sore.  My muscle shape and maturity are better now than when I was in my 20's and 30's and my BF is about 11%.  I have gained size and strength so I know I am on track. I don't know how many Hermanites are my age or older but I think having you talk about or give tips for older trainers would be great.  Just a suggestion.   Keep up the awesome work!

     

    Regards,

     

    John

    That is a great suggestion, though alot of the times when someone isn't that age it's deffenently harder to give specific tips. Since Scott use alot of personal knowledge and experience it would be a challenge. Though I would love to see him give it a go ! Also respect to you man, 30 years of training is insane, keep up the good work !

  • Posted On: 10-28-13, 12:52 pm (EDT) #3

    Training tips for 50 year old males and above

    October 28, 2013, 12:52 pm

    That's very encouraging John! I am 52 and have only been lifting for about 4 years with Scott's training. I have seen amazing growth and feel better than I have ever felt in the past, but have a long way to go to reach where I'd love to be. I have to be more disciplined about my macros and staying consistant with my workout schedule! I appreciate the inspiration! Keep up the great job! Cliff

  • Posted On: 10-28-13, 9:16 pm (EDT) #4

    Training tips for 50 year old males and above

    October 28, 2013, 9:16 pm

    Thanks for the props on lifting for so long William.  Lifting has become so much a part of my life I just do it without the need to think about doing it.  It definitely keeps you young.  Everyone I meet thinks I am 35 and they refuse to believe me when I tell them my real age.

     

    As to my suggestion, I see your point but I still think Scott can leverage his experience to advise older people.  Lifting doesn't change no matter how old you get.  What does change, especially after age 35, is your hormone levels, recovery abilities, and strength and size gains. Everything I have learned from Scott applies.  The difference is that rest and nutrition become 100% more important when you are older.  I see so many older people online who, in my opinion, train too much for their age.  Guys in their 50's and 60's training 5-6 times a week is crazy in my opinion and limits their potential.  The human body can sustain lots of stress and stimulation when it is young but not when it is older - unless you want to use steroids/HGH etc which defeats the whole purpose of exercising for health.  I train very hard just 3 days a week, as I mentioned before, but also get at least 8 hours of quality sleep every day and I eat a strict and clean diet 100% of the time - no cheat days, no booze, no bullshit.  While that may seem a bit Draconian, it works and the results show in my workouts, my physique, and my recovery abilities.  Scott also teaches proper form and, while raising the weight is important, it is not to be done at the expense of form or TUT.  My opinion is you pump the muscle not your ego.  Unless you are a power lifter, the weight doesn't matter.  When I was younger, I never applied this principle and luckily avoided serious injury.  When you are older, this is a recipe for disaster as injuries take much longer to heal.  This is why I like Scott's videos and apply them myself.

     

    John

  • Posted On: 10-28-13, 9:19 pm (EDT) #5

    Training tips for 50 year old males and above

    October 28, 2013, 9:19 pm

    Thanks for the kind words Cliff.  You are never to old to start and with consistency you will do great.  You also have the advantage of direct access to Scott and his guidance.  It is encouraging as well to see these 60 and 70 year old bodybuilders on YouTube who started training very late yet accomplished so much for their age.  It inspires me.  I never competed before but I am thinking I will try a natural show once I hit 50.

     

    John

  • Posted On: 10-29-13, 4:07 am (EDT) #6

    Training tips for 50 year old males and above

    October 29, 2013, 4:07 am

    John,

     

    I have a question for you. My dad (49 now, turns 50 in two months) is still working out too, but he has lower back and shoulder issues that keep him from doing what he wants to do every workout. Do you have any specific tips and/or tricks about what you do and how things work best for you at your age?

  • Posted On: 10-29-13, 8:56 am (EDT) #7

    Training tips for 50 year old males and above

    October 29, 2013, 8:56 am
    Posted by: NGAFD

    John,

     

    I have a question for you. My dad (49 now, turns 50 in two months) is still working out too, but he has lower back and shoulder issues that keep him from doing what he wants to do every workout. Do you have any specific tips and/or tricks about what you do and how things work best for you at your age?

    NGAFD,

     

    I am assuming your dad has had a doctor check him our to ensure he doesn't have a ruptured disk or torn rotator cuff.  Those conditions need medical attention first before you resume training.  Assuming this is not the case, back and shoulders take the most abuse over the years from lifting since they are pretty much involved in all exercises.  I have been fortunate not to have consistent problems with my joints.  When I do however, I have found they are a combination of either doing the same exercises too much or from going too heavy with bad form.  Here is how I have worked around strains with my back and shoulders when they have acted up:

     

    First off, I do lots of dumbell exercises.  I have found that dumbell work for chest and shoulders are superior to barbells and most machines.  Dumbells allow natural joint movement and allow each side of your body to develop evenly including the stabilizers.  Barbells and machines don't provide this as well as dumbells.  Shoulders take a beating with barbell bench presses and shoulder presses.  I would have your dad switch to dumbells for these muscle groups if he hasn't already.  Proper form and using weights you can handle are critical.  I am sure your dad isn't worried about how much he benches or military presses at his age :-)

     

    As for his back, legs and back training cause the most direct stress.  I would suggest he train legs in a manor that minimizes stress on the back.  I do leg presses, hack squats, lunges, and Smith Machine squats if my back is acting up.  Smith Machine squats are a bit controversial because if done wrong, they cause more harm and make your back worse.  I like to squat as I feel they are critical to build/maintain leg mass.  When my back aches a bit, I use these but I use very strict form and controlled reps.  Most people do these wrong.  Scott has a great video on how to do these correctly.  When he is training back, he should stay away from exercises that could cause him pain like bent over rows, and seated rows and try to do less stressful exercises like pull ups/chin ups, one arm dumbell rows, or the various back machines available.

     

    I hope all this helps.  The best way for your dad to determine what exercises to do is to do the ones that cause no/little pain for him.  If an exercise or weight causes pain, he either has to avoid that exercise or lower the weight.  I also would recommend he make sure to do some ab training as well as make sure to warm up his shoulders and back before he lifts.  Again, Scott has many videos on how to do this.

     

    John

  • Posted On: 10-29-13, 10:20 am (EDT) #8

    Training tips for 50 year old males and above

    October 29, 2013, 10:20 am
    Posted by: jmboiardi

    NGAFD,

     

    I am assuming your dad has had a doctor check him our to ensure he doesn't have a ruptured disk or torn rotator cuff.  Those conditions need medical attention first before you resume training.  Assuming this is not the case, back and shoulders take the most abuse over the years from lifting since they are pretty much involved in all exercises.  I have been fortunate not to have consistent problems with my joints.  When I do however, I have found they are a combination of either doing the same exercises too much or from going too heavy with bad form.  Here is how I have worked around strains with my back and shoulders when they have acted up:

     

    First off, I do lots of dumbell exercises.  I have found that dumbell work for chest and shoulders are superior to barbells and most machines.  Dumbells allow natural joint movement and allow each side of your body to develop evenly including the stabilizers.  Barbells and machines don't provide this as well as dumbells.  Shoulders take a beating with barbell bench presses and shoulder presses.  I would have your dad switch to dumbells for these muscle groups if he hasn't already.  Proper form and using weights you can handle are critical.  I am sure your dad isn't worried about how much he benches or military presses at his age :-)

     

    As for his back, legs and back training cause the most direct stress.  I would suggest he train legs in a manor that minimizes stress on the back.  I do leg presses, hack squats, lunges, and Smith Machine squats if my back is acting up.  Smith Machine squats are a bit controversial because if done wrong, they cause more harm and make your back worse.  I like to squat as I feel they are critical to build/maintain leg mass.  When my back aches a bit, I use these but I use very strict form and controlled reps.  Most people do these wrong.  Scott has a great video on how to do these correctly.  When he is training back, he should stay away from exercises that could cause him pain like bent over rows, and seated rows and try to do less stressful exercises like pull ups/chin ups, one arm dumbell rows, or the various back machines available.

     

    I hope all this helps.  The best way for your dad to determine what exercises to do is to do the ones that cause no/little pain for him.  If an exercise or weight causes pain, he either has to avoid that exercise or lower the weight.  I also would recommend he make sure to do some ab training as well as make sure to warm up his shoulders and back before he lifts.  Again, Scott has many videos on how to do this.

     

    John

    Thanks, John. I'll discuss this with him tonight.

  • Posted On: 10-29-13, 1:54 pm (EDT) #9

    Training tips for 50 year old males and above

    October 29, 2013, 1:54 pm
    Posted by: jmboiardi

    Scott,

     

    First off, I have to say I find your videos the most useful and very well presented of all that are on the Internet.  I honestly believe you are the only true natural physique on the internet.  With all the recent scandals involving other well known natural physique athletes and current bodybuilding shows out of control with chemically enhanced physiques, it is nice to see someone who does it truly naturally. 

     

    I am almost 50 and have been lifting for 30 years.  As you may know, training intensity, recovery, and development change as you get older.  I have applied a lot of your techniques and workouts and have tweaked them for my age and recovery abilities.  I train just 3 days a week doing chest/arms/abs then legs/abs then back/shoulders/abs and do it HTH style as I only hit each muscle group once a week. I do 20 minutes of HIIT on the treadmill after my workouts and I get 30 minutes of LISS as I walk to and from the gym(15 minutes each way).  The remaining days I rest and eat a very strict macro rich diet.  It has been working great for me and I rarely feel overtrained or tired and sore.  My muscle shape and maturity are better now than when I was in my 20's and 30's and my BF is about 11%.  I have gained size and strength so I know I am on track. I don't know how many Hermanites are my age or older but I think having you talk about or give tips for older trainers would be great.  Just a suggestion.   Keep up the awesome work!

     

    Regards,

     

    John

    Hey John,

     

    Sorry it took me a bit to get to this post.  Thank you so much for the kind words.  You really touched my heart brotha.  I work very hard to keep myself in tip top shape and still give my all in helping all of you.  Funny you talk about the "natural" athletes.  Erica and I talk about it all the time and how the industry is just full of "born again" natural athletes.  "Born Again" meaning they ARE natural.. for the last 6 months "sober" lol.

    But hey even if not 100% natural, some of these dudes are nice and do offer some good tips :)

    Your story is so inspiring and is a true testiment to how much happier and healthier you will be if you make fitness a part of your life, you entire life and 30 years is a long time!

    I think your rotuine looks great.  A three day split with cardio after is perfect for staying lean.  I am not sure what your macros are for the day, but if you wanted that extra edge, I would say go high protein and do 20-30minutes of cardio on those rest days just to get something in.  I bet you will lean out even more :)

    Testosterone can be an issue with gains as you get older, but you can talk to your doctor to see what your T levels are.

    So happy to see you engaging so much in the forums!  Love this community and looking forward to chatting more! #HTH

  • Posted On: 10-29-13, 9:20 pm (EDT) #10

    Training tips for 50 year old males and above

    October 29, 2013, 9:20 pm
    Posted by: Scott_Herman

    Hey John,

     

    Sorry it took me a bit to get to this post.  Thank you so much for the kind words.  You really touched my heart brotha.  I work very hard to keep myself in tip top shape and still give my all in helping all of you.  Funny you talk about the "natural" athletes.  Erica and I talk about it all the time and how the industry is just full of "born again" natural athletes.  "Born Again" meaning they ARE natural.. for the last 6 months "sober" lol.

    But hey even if not 100% natural, some of these dudes are nice and do offer some good tips :)

    Your story is so inspiring and is a true testiment to how much happier and healthier you will be if you make fitness a part of your life, you entire life and 30 years is a long time!

    I think your rotuine looks great.  A three day split with cardio after is perfect for staying lean.  I am not sure what your macros are for the day, but if you wanted that extra edge, I would say go high protein and do 20-30minutes of cardio on those rest days just to get something in.  I bet you will lean out even more :)

    Testosterone can be an issue with gains as you get older, but you can talk to your doctor to see what your T levels are.

    So happy to see you engaging so much in the forums!  Love this community and looking forward to chatting more! #HTH

    Scott,

     

    Great to hear from you and I believe I am not the only one who would agree with my opinion of you and your work. While these "born again" naturals may be nice people and some that I have seen have good advice, it means more in my opinion when it is and has always been done 100% naturally. A natural physique is something that can be attained and a goal to strive for. I know the lure of anabolics for I used them for 3 years after I first started lifting. They work and they do allow you to eat more, lift more, recover faster, and lose fat. I don't regret the decision as it gave me a greater appreciation for doing this naturally and I can now better spot somone taking the chemical route. There is only so big, lean, and vascular a person can get without chemical assistance.

     

    As for my macros, I am getting about 200 - 225 grams of protein a day for my 178 Lb body weight. I eat only skinless chicken breast, salmon, tuna, and eggs (3 whole eggs plus 4 egg whites per morning) . I use Optimum Nutrition whey and egg protein with skim milk with breakfast and after my workout and Optimum Nutrition Casein protein with water before bed (sorry....not BSN). I am keeping my carbs low - about 100-125 grams per day. I eat only oatmeal, brown rice, whole wheat pasta, skim milk, fresh low sugar fruits (blueberries, raspberries, blackberries, apples, pomegranates), and tons of fresh vegetables of all types and colors. I eat them raw or steamed. For essential fats, I get about 50 grams. I use olive oil, eat fatty fish, eat egg yolks, eat coconut oil, some cheese, and nuts. I have tried Keto and carb cycling but they mess with my energy so just keeping a steady carb intake with slightly higher on lifting days has worked best and I am continuing to lose body fat while keeping size. My T-levels are fine based on one blood test. Blood tests are tricky, however, to accurately show T-levels because you need to take multiple readings in the morning and you really need to get your "free testosterone" levels which most labs can't do accurately. I therefore go more by how I feel and look as low T will exhibit itself fairly well with intense weigh lifting and cardio.

     

    I did want to ask you about body fat loss. I believe 7-8% body fat is both realistic naturally and fairly maintainable at my age. While 11% is considered very lean for a dude my age, I do like the look of single digit body fat. My wife, however, doesn't want me to get to lean and gaunt though :-) I tried doing 20-30 minutes of LISS every morning on rest days last year but I found it was burining me out and affecting my workouts. I really do need all those days of rest as I train intensely - HTH :-). I do get out and walk sometimes on weekends but not regularly. I am seeing myself lean out more now that I have lowered my carbs. Do you think I can keep this pace of 3IIT cardio days and get to single-digit leaness even if it takes a bit longer to do?

     

    Thanks for all the advice and sorry for the long winded response :-)

     

    John

  • Posted On: 03-25-14, 3:29 pm (EDT) #11

    Training tips for 50 year old males and above

    March 25, 2014, 3:29 pm

    Hi All

     

    My name is Mike and I am a new member on SHF.. but an old one too - age 51 in 3 weeks time! Firstly I would just like to say to Scott and all the members whose comments I have seen, what a great site this is and what great community of people here, young and old. Looking forward to getting involved!

    I have been though a few periods of fitness training in years past, and have always been involved in various sports. However, just over two years ago I began a new approach to training which has now developed into the longest and most consistent strength and fitness phase I have ever ben through. As a result I am now probably stronger fitter and more flexible than I was in my 40s or even mid 30s, not to mention my energy levels and mental focus.

    This was initiated by two things, firstly age and the realisation at 47 that I could not afford to let myself slide physically or mentally as I have a business to run and three young kids to provide for. A totally "unlike me" six week man-down flu/virus was the trigger for that. And a year prior to that I dislocated a shoulder (rugby training - very silly at that age, I know!) which to me confirmed I had a shoulder weakness. Even though I was spear tackled I don't think my shoulder should have dislocated from what happened on the field. In recovery from that injury a bio-kinetics specialist told me that my shoulders were too far forward and my posture needed correcting before my shoulders could be sorted out with rotator cuff exercises and general strengthening.

    So in January 2011 I decided enough was enough and began working out seriously, with priorities on functional strength, fitness, posture and flexibiity. My goal was to "hit 50 running" and so far its working.

    I am now hooked and truly looking forward to "getting older while staying younger". I would love to hear opinions on my workout and training routines. I am no expert, but I would be happy to contribute my own thoughts on what others do and what I have found works for me.

    I am 182 lbs, 6'2", BF% no idea but fairly lean, and certainly not trying to lose any weight. I work out using free weights, bodyweight, TRX (am a big fan of this!) and a basic home gym.

    Hope to chat to any or all of you soon..

    Mike

  • Posted On: 03-25-14, 3:54 pm (EDT) #12

    Training tips for 50 year old males and above

    March 25, 2014, 3:54 pm

    Welcome to the SHF Community Mike!!

     

    It is very inspiring to hear something like this from somebidy who is older than 50. How I wish I can still perform some pull ups and TRX workout when I reach your age! You are totally awesome!! I am only 30 years old, 5'7" but we weigh just the same so I believe that you are very lean!! :) I, myself is now a big fun of free weights as training with it really provides me more benefits than purely lifting weights! Mostly can be applied anywhere and anytime! :D I actually got injured a couple times already while training parkour but it didn't stop me, it only made me wiser!! I am still young and I wanna explore more...

     

    I would appreciate if you can share more about your actual training. :)

  • Posted On: 03-26-14, 4:24 pm (EDT) #13

    Training tips for 50 year old males and above

    March 26, 2014, 4:24 pm

    Hi Spide

     

    Thanks for your compliments! And I am sure that you will do all these things too at 50, its a mindset as much as anything. I wish that at 30 I had been as focussed as you are. My physique would be a lot better if I had, and I also imagine if I might have prevented shoulder problems that I have now. But hey, we are where we are, and must look forward!

     

    I happen to like free weights and TRX because they require stabilising effort as well as the basic lift effort (especially on the TRX with front facing exercises) and this enhances overall development. I do a fair bit of travelling and have tried to ensure that I minimise possible excuses for not exercising at any given time, so the TRX scores again.. its always in my bag, along with the skipping rope.

     

    And before I do any lifting or TRX I always warm up, using Matt Furey's "magnificent 7" which I find works really well for me. If I am doing an intense workout I do:

     

    > magnificent 7

    > 200 skips

    > yoga type stretches

    > back bridge for 30 seconds

    > 200 skips again

    > rotator cuff exercises with resistance bands

    > start the proper workout (TRX, free weights, bodyweight)

     

    Apart from another shoulder dislocation a few weeks ago doing TRX oblique crunches (really irritating, so now the MRI scan will happen!), this routine has kept me supple, increased my flexibility, and kept me injuury free so far.

     

    But this is just what I have worked out for myself. I would be very interested in hearing opinions from others on pre-workout routines that work for people my age, or at any age for that matter.

     

    Bests

    Mike

  • Posted On: 03-26-14, 4:34 pm (EDT) #14

    Training tips for 50 year old males and above

    March 26, 2014, 4:34 pm
    Posted by: Mike_101

    Hi Spide

     

    Thanks for your compliments! And I am sure that you will do all these things too at 50, its a mindset as much as anything. I wish that at 30 I had been as focussed as you are. My physique would be a lot better if I had, and I also imagine if I might have prevented shoulder problems that I have now. But hey, we are where we are, and must look forward!

     

    I happen to like free weights and TRX because they require stabilising effort as well as the basic lift effort (especially on the TRX with front facing exercises) and this enhances overall development. I do a fair bit of travelling and have tried to ensure that I minimise possible excuses for not exercising at any given time, so the TRX scores again.. its always in my bag, along with the skipping rope.

     

    And before I do any lifting or TRX I always warm up, using Matt Furey's "magnificent 7" which I find works really well for me. If I am doing an intense workout I do:

     

    > magnificent 7

    > 200 skips

    > yoga type stretches

    > back bridge for 30 seconds

    > 200 skips again

    > rotator cuff exercises with resistance bands

    > start the proper workout (TRX, free weights, bodyweight)

     

    Apart from another shoulder dislocation a few weeks ago doing TRX oblique crunches (really irritating, so now the MRI scan will happen!), this routine has kept me supple, increased my flexibility, and kept me injuury free so far.

     

    But this is just what I have worked out for myself. I would be very interested in hearing opinions from others on pre-workout routines that work for people my age, or at any age for that matter.

     

    Bests

    Mike

    I'm sorry to hear bout your injuries but I agree, we are where we are and there's a lot more to look forward to!! I admire your dedication to fitness and it is an additional motivation to me. Thanks for sharing part of your routine, I am currently mapping out my routine on April, so if you would care to check it out, I will be posting it one by one on my wall. Feel free to critic it! :D Hermanites Train Harder and you are a true Hermanite Mike!! #HTH

  • Posted On: 03-30-14, 9:22 am (EDT) #15

    Training tips for 50 year old males and above

    March 30, 2014, 9:22 am

    Thanks Mervin, I had a quick look at your videos and board and will check out your April routines. And I now know what parkour is.. very cool, had never heard of that! Nice gash, you did the job properly there

    I think I have got to the stage where I do too many exercises and need to trim it down to a smaller number which meet my goals. There is so much useful information on SH from so many members that I am spending a lot of time reading and learning, then trying to work out what will be best for me. I also really need to sort out this shoulder issue and looking for some advice on that too. Stay in touch!

    Mike

  • Posted On: 07-18-14, 4:10 pm (EDT) #16

    Training tips for 50 year old males and above

    July 18, 2014, 4:10 pm

    Thanks for checking out my videos Mike! Much appreciated! I will be adding more by next month. Keep in touch! #HTH

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