Training for those over 40

D

drtbear67

New member
I have been training for over 20 years, but have gotten very serious in the last several years. In the last few years I have had to deal with shoulder problems, elbow issues and a hx of bad back and knee issues. I just wrap them up and keep on going. Was interested in how each of you have dealt with injury over the years.

Looking forward to reading your comments.
 
I'm the double nickel (55) and am on my 34th yr of training and have been competitive for over 30 yrs. Almost all my injuries have been upper body and very few on legs. Regarding delfts, I have had bursitis and took anti-inflammatory for it, laid off any specific shoulder work, relying on chest and back for minimal residual shoulder work and it took a while but eventually got better. I also took MSM, a suffer product that is dirt cheap and the seemed to help too (it took a while to kick in, be patient)

I still train heavy as possible BUT now to some lighter, higher reps to sculpt things out more. I am convinced that going heavy when you are younger and just starting to build, does gain you size. Now after 3 decades plus, I utilize both heavy and light weights. I also require more rest between body parts, even though I am drugging.....meaning an extra day off here and there only helps. I dont have monster size as for BB shows, but have enough size to keep me in the mix

Most my injuries have been result of my balls to the wall training. Yes they are set backs but in the end I wouldn't have it any other way.
 
BTW in case nobody has, welcome to the absolute best site on the web for BB, powerlitfing and general fitness. This is the ONLY site I trust to get accurate spot on info and advice w/o the trolls (who Presser or another mod quickly shows them the exit door). You will like it here, all of us are non-judgemental, so fire away w/any other issues Brother
 
The Survivor said:
BTW in case nobody has, welcome to the absolute best site on the web for BB, powerlitfing and general fitness. This is the ONLY site I trust to get accurate spot on info and advice w/o the trolls (who Presser or another mod quickly shows them the exit door). You will like it here, all of us are non-judgemental, so fire away w/any other issues Brother
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Best said and 101% truth , I fully rely on MC perfect and wise advice always , I dont have to feel timid while posting even simple questions,Thanks MC
 
drtbear67 said:
I have been training for over 20 years, but have gotten very serious in the last several years. In the last few years I have had to deal with shoulder problems, elbow issues and a hx of bad back and knee issues. I just wrap them up and keep on going. Was interested in how each of you have dealt with injury over the years.

Looking forward to reading your comments.
Click to expand...

Rest is how I heal now lol ., in my 20's I would train through all injuries until they healed or at least stopped hurting even if it didn't actually heal properly lol but this is a life style for me and guys are jacked the fuck up in there 40's and 50's now days so no reason to ever take your foot off the peddle in my opinion other then to heal!
 
Man I find it hard as fuck. I realy have to train smart. I can't press behind neck. Hell I'm getting to the point where I can't press front as well. Every shoulder day is pain day for me. But I just do loads of other exercises like cable side db raise. And thing that don't hurt my or hurt less. My knees are shot I just wrap up em and use loads of rub after. Sucks ass. But what can I do. Any ways off to Italy for 8 days so there is my rest.

- - - Updated - - -

Dexter is like 45 right. ?
 
I am 50yrs and cannot do flat bench or squats and they have been my favorite exercises in the past. Rest is what I depend on now to keep me healing from injuries that haunt me everyday. It kind of hurts my pride to not be able to do what I want, but I deal with it. I am very thankful that I can still get great workouts in.
 
Yeah it get my pride as well. Nothing worse than having to drop weight not because you can't push it but because it hurts to much. I know I can still push 120kg but the pain in my shoulder just is not worth it.
Ive got some deca on the way going to have a run of that this year see if it helps at all.
 
I had deca in my last cycle and could not believe the difference when I came off of it. I knew it was helping but aches and pains came back and I had forgotten how bad they were. So yes the deca really helped me out a lot.
 
46 here and have switched it up to machines, slow contractions and volume volume volume......diet is everything to maintain lbs
 
eswol said:
46 here and have switched it up to machines, slow contractions and volume volume volume......diet is everything to maintain lbs
Click to expand...
I try to keep machine use to a minimumn, but with my elbow injury, the Smith machine has been a savior....I still have a pretry decent squat & deads but bench press sucks...hurts my delts too much mostly use dumbells for presses
 
The Survivor said:
BTW in case nobody has, welcome to the absolute best site on the web for BB, powerlitfing and general fitness. This is the ONLY site I trust to get accurate spot on info and advice w/o the trolls (who Presser or another mod quickly shows them the exit door). You will like it here, all of us are non-judgemental, so fire away w/any other issues Brother
Click to expand...
Exactly. I don't visit any other site. No need to.
 
I have found my new home!!! I love it how you guys tell it like it is. Sometimes I feel like the mummy as I get ready to train. With my elbow sleeves, knee wraps, wrist wraps and versa grips and trusty water bottle. My wife just shakes her head at me. But you gotta do what you gotta do to make those gainz. Even at 48!!
 
My back took a shit on me last night. I was having a great workout and we were getting ready to do one arm rows. I grab the 105 db and just as soon and I had it 3/4 of the way up, snap, it felt like I was struck by lighting in my low back. I came home, took a hot shower, took some meds and went to bed. Got up this morning and felt great, bent over to put my socks on and boom, same pain all over again. So what is a brother to do? I put on my back support this afternoon and went and burned up my Bi and Tri's. I will not be stopped.
 
Sorry I got back late, I was running 600mg a wk of deca. I have bad joints and a tore rotator cup and the deca really helped to ease the pain. I have read that it is the water retention that that makes as a lubricant on the joints.
 
drtbear67 said:
My back took a shit on me last night. I was having a great workout and we were getting ready to do one arm rows. I grab the 105 db and just as soon and I had it 3/4 of the way up, snap, it felt like I was struck by lighting in my low back. I came home, took a hot shower, took some meds and went to bed. Got up this morning and felt great, bent over to put my socks on and boom, same pain all over again. So what is a brother to do? I put on my back support this afternoon and went and burned up my Bi and Tri's. I will not be stopped.
Click to expand...
That sucks! You may have torn something. You'll probably see the bruising start by tomorrow or Monday if you did. Took 3 days for my pec to bruise when I tore it. Good luck man!
 
No tears, I had surgery 10 years ago on my back and have both nerve and muscle damage. I cannot do squats or hardly any legs work due to the damage. I just get jacked up something and forget and then my back bitch slaps me and lets me know who is in charge.

Last year I stepped on stage for the first time. I went from 280lbs and 26%BF to 196 and 6%. I placed 4th in my class and was told to put on size. I am going to do just that, I am up to 236 and 10% BF now. I want to cut up for summer and then hit it hard to put more muscle on.

What do you guys think would be a good cycle to cut and then to bulk afterwards?
 
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