Over 40 Workout Routine

[Hemochromatosis]

I am 46, the iron overload/hemochromatosis has taken its toll on my joints. I alternate every 3 months between an antagonistic routine and a flexer/extender routine. It is really all I've know from the football/wrestling days. I am open to different routines.

Would I be better off at my age getting back into something like a P90 muscle confusion, more stretching, etc?

GOAL: I am not looking to compete. I am more interested in balance, flexibility HRT synthesis and long term routines that can be adapted through the years.

[Aldrich]

Hello member of this forum, There is a little problem regarding the age limit gone 40 and up that body need rest more than else and before due to the bones gone weaker and due to age going older.......

[Hemochromatosis]

Hello member of this forum, There is a little problem regarding the age limit gone 40 and up that body need rest more than else and before due to the bones gone weaker and due to age going older.......

Let me sit down I dont know if I can take this all in!

[thx]

Very little interest in this thread. I'm 54 and here's what I do: Three times a week I do Slow Burn weights. The developer of this program was Fred Hahn. Basically it's weight lifting done excruciatingly slow. Ten seconds to do one bench press, then ten seconds to lower the bar back to the starting point. Trying to do three reps. If you can't do three, decrease the weight. If you can do more than three, increase the weight. I do six shoulder/arm exercises using body weight for dips and pushups, and machines for bench press, overhead press, etc. Takes me about an hour. Then three days a week I do H.I.I.T. on a treadmill. The goal is to run for thirty seconds, getting your heart rate to its maximum, then 90 seconds to recuperate, done for a total of 8 sprints and 8 rest periods. This takes barely 20 minutes.

I've been doing this for four months. I'm using heavier weights than when I first started and I'm running a lot faster during the 30 second sprints. For example, initially for the overhead lift I was using a 65 pound weight and now I'm up to 95 pound. For the treadmill I started at 4% incline, 10:00 pace and now I'm up to 7% incline, 6:40 pace.

The point is you need to work hard enough to generate growth hormone but don't do so much that you injure yourself. Keeping in mind that older bodies need more time to recuperate between workouts.

thx

[Hemochromatosis]

Very little interest in this thread. I'm 54 and here's what I do: Three times a week I do Slow Burn weights. The developer of this program was Fred Hahn. Basically it's weight lifting done excruciatingly slow. Ten seconds to do one bench press, then ten seconds to lower the bar back to the starting point. Trying to do three reps. If you can't do three, decrease the weight. If you can do more than three, increase the weight. I do six shoulder/arm exercises using body weight for dips and pushups, and machines for bench press, overhead press, etc. Takes me about an hour. Then three days a week I do H.I.I.T. on a treadmill. The goal is to run for thirty seconds, getting your heart rate to its maximum, then 90 seconds to recuperate, done for a total of 8 sprints and 8 rest periods. This takes barely 20 minutes.

I've been doing this for four months. I'm using heavier weights than when I first started and I'm running a lot faster during the 30 second sprints. For example, initially for the overhead lift I was using a 65 pound weight and now I'm up to 95 pound. For the treadmill I started at 4% incline, 10:00 pace and now I'm up to 7% incline, 6:40 pace.

The point is you need to work hard enough to generate growth hormone but don't do so much that you injure yourself. Keeping in mind that older bodies need more time to recuperate between workouts.

thx

It sounds interesting , but what is your body type and goals and objectives. The problem is I have completely ruptured my right distel tendon and had to have my bicep reattached. I am bulking and becaus eof past and current issues was thinking about going to a very scaled down version of a P90 muscle confusion or just staying with an old school antagonistic routine, high rep (sets of 20-25) low weight, minimum breaks.

I am less interested in strength and more interested in lean form and flexibility and a routine that I can maintain with little revison into my upper years. I want to incorporate stretching and some balancing/equilibrium excercises, crazy eights, etc...

[thx]

Because of the 20-second rule, (ten seconds each way) you're using less than half the amount of weight you would normally use for presses, benches, curls, etc. By going so slow it's also important that your form is correct and you aren't adding 'english' to the lifts. In normal lifting you're using just the fast twitch fibers. With Slow Burn you're using slow twitch, fast twitch and intermediate twitch, in effect using 100% of muscle fibers.

The goal is to do one 20-second rep and not have the ability to do a second rep. I haven't gotten to that point so I do three sets of three reps for each exercise. Example: I can do one 20-second rep on the overhead press using 95 pounds but can't do a second rep. So I do three sets of three reps using 80 pound weight.

The Slow Burn Fitness Revolution by Fred Hahn is available at Amazon for less than $20. Google Fred Hahn Slow Burn.

My goal is maximizing Growth Hormone. Both protocols are designed to cause weight loss. So far I haven't lost significant weight. But I'm stronger and faster so I assume I've added muscle mass somewhere and lost fat mass. I do stretching inbetween sets.

thx

[Hemochromatosis]

Because of the 20-second rule, (ten seconds each way) you're using less than half the amount of weight you would normally use for presses, benches, curls, etc. By going so slow it's also important that your form is correct and you aren't adding 'english' to the lifts. In normal lifting you're using just the fast twitch fibers. With Slow Burn you're using slow twitch, fast twitch and intermediate twitch, in effect using 100% of muscle fibers.

The goal is to do one 20-second rep and not have the ability to do a second rep. I haven't gotten to that point so I do three sets of three reps for each exercise. Example: I can do one 20-second rep on the overhead press using 95 pounds but can't do a second rep. So I do three sets of three reps using 80 pound weight.

The Slow Burn Fitness Revolution by Fred Hahn is available at Amazon for less than $20. Google Fred Hahn Slow Burn.

My goal is maximizing Growth Hormone. Both protocols are designed to cause weight loss. So far I haven't lost significant weight. But I'm stronger and faster so I assume I've added muscle mass somewhere and lost fat mass. I do stretching inbetween sets.

thx

interesting, what is your routine by days, how many days, body part order, etc and is this a faster workout to get through overall?

[Hemochromatosis]

thx - re range of motion are you going full range or keeping constant tension?

[Dumaurier]

I recently started DC Training. It is a bit tricky to get at first but it really works once you get in the groove.

[Hemochromatosis]

I recently started DC Training. It is a bit tricky to get at first but it really works once you get in the groove.

It seems almost as many people you ask have different variation of DC. How many sets and how many reps per set and how much rest time between. I do not have time to get through the article in detail, but I scanned it and it seems to be 2 sets high rep to failure, is this correct? http://www.bodybuilding.com/fun/sub14.htm

[Hemochromatosis]

I recently started DC Training. It is a bit tricky to get at first but it really works once you get in the groove.


At a quick glance this looks like circuit training, correct?