Thanks Assbuster! I did indeed check it out and youre right, he’s pretty amazing!
Thanks for the welcome!
Agree Absolutely! This is one of the best threads I’ve ever read! Very inspirational!
Thank you for the inspiration!
This thread was so good I joined the site. Assbuster’s especially was great, but so many more were really outstanding too. It’s a real pleasure to see such maturity and positiveness on, of all things, an internet forum.
I’m 44 myself, and definitely felt inspired by your posts. I could be in better shape, for sure, and am working on that now. I’ve only been slowly getting back into things, over the past month, so I don’t strain myself too much, but already I’m seeing some small growth in my legs, chest, and shoulders, and a bit of increase in strength. And now I got a Captains of Crush gripper to torment myself that way too. I got a 16 kg. kettlebell and am having fun swinging it around, and doing one-legged squats. My shoulders, which too many years of office work in bad chairs have made prone to soreness and restricted range of motion, are feeling healthier.
It was very inspiring to hear of you folks kicking a lot of but, especially the ones much older than I am. Hearing of 60 and 70 year old guys kicking butt is pretty damn inspiring!
AT 63 I thought that I would jump in as there are so many good stories here in this thread. Due to 4 ruptured discs in my lower back and 63 years of abuse to my joints in various sports activities I was left with lifting weights as my only fitness program.
I started about 4 years ago and have defiantly gained in muscle mass. I am not in nearly as good a shape as some in this thread, but at 5’9" 209 lbs. I have grown to 16.75" arms cold and flexed, from 14.25". I can bench 315, but like other my shoulders will complain for a week.
I can Dumbbell Bench 100 lbs for 6 reps and it seems that Dumbbell benches are not as hard on the shoulders as Barbell Benches. I also do reclined French Presses at 120 x 6.
Currently I am running at 15-16.5% body fat (should go lower, but for me dropping below 14% is really tough).
Just thought that I would throw an over 63 result into the discussion.
I’m 46. I had been doing general fitness lifting/cardio since I was about 38. I always like to lift but never got serious and consistent with it until then. I was always interested in increasing strength. About five years ago I started reading about powerlifting. Never thought that I’d be able to squat. Flexibility didn’t seem good enough. But, I tried…hated it…tried somemore…hated it…kept trying…finally learned to love the squat…finally learned to squat. About two years ago I started more serious powerlift training. I’ve taken the squat from finally getting to parallel with 150 to 500. I DL 500. Bench has been stuck at 320 for about a year, but I feel break in that coming. Anyway, I’ve packed on a bunch of strength and about 15 lbs of muscle in the last two years, just experimenting and not really knowing what I was doing. Over 40 — you bet, it can be done.
[quote]Vyskol wrote:
You are all truly inspiring. I was starting to get a bit discouraged because my gains had slowed at age 30. I feel more than a little silly now.
I have seen the light! 
Time to stop looking for excuses and start looking for ways to improve.
[/quote]
Vyskol, I’m with you. I am in my mid 30’s and sometimes have wondered if I am now heading “downhill”. I too feel very silly!
This is one of the most inspiring threads I have ever read. I am going to print off some of these posts to use for inspiration when I need it.
Keep it up!
[quote]bjaffe wrote:
Vyskol wrote:
You are all truly inspiring. I was starting to get a bit discouraged because my gains had slowed at age 30. I feel more than a little silly now.
I have seen the light!
Time to stop looking for excuses and start looking for ways to improve.
Vyskol, I’m with you. I am in my mid 30’s and sometimes have wondered if I am now heading “downhill”. I too feel very silly!
This is one of the most inspiring threads I have ever read. I am going to print off some of these posts to use for inspiration when I need it.
Keep it up![/quote]
Reading this kind of stuff jes tickles the snot outta me! Thanks guys! Bring on more!
Wow this is an inspirational thread I think Ill save a copy to my hard-drive. I just turned 38 myself (lifting since I was 19) and was wandering how long I can expect to hang on to my hard earned muscle now that I’m about to hit the 40s(wasnt even holding out hope I could gain any, not that I need to at 230lb).
So this thread has really inspired me and given me hope.
About 5 years ago I used to regularly do 45 with 315lb BP and briefly hit 3 reps with 365lb BP. Now days Im struggling to do 58 with 220lb BP (mind you Ive only been training once every 2 weeks on average due to a busy life). I was thinking my loss in strength on the BP was just a natural part of the aging process (now I see its probably just been my greatly irrigular training over the last couple of years).
I wasnt planning on lifting maybe more than 275lb BP again. So its great to see that I can set higher goals than that now that Im back into training regularly again.
http://images.t-nation.com/forum_images/./1/.1122700436883.Spiderman_2_-_w_Kirsten.jpg
I have to say that this thread, and your post specifically, may be what I need to get re-energized.
I’ve been going to the gym now for over 2 years. Almost 48 now and I’ve got my career in full swing. But as I’ve watched my daughter grow into a strong and healthy teenager, I realized that I needed to get back to the basics which I abandoned at the start of my career 25 years ago. (Where the hell did the time go?)
However, even after losing about 25 lbs (down to 175 - not bad for 5’10") I’m discouraged at the same things I was frustrated with during high school when I was thin as a rail and couldn’t build any muscle or strength.
Your post and the others here have given me hope, but I can’t help thinking that I’m doing something wrong. Unlike high school, I’m spending quite a bit of time reading and researching, but there are SO MANY conflicting approaches.
I train on average about 4-5 times per week. I mix it up between lower body on one day, and split upper body on alternating days. I don’t have a seperate day for cardio, but start each workout with a strenuous 20-30 cardio “warm-up”. (On the eliptical, bike, or stairmaster I “burn” about 350-500+ cals before I start my weights.)
I usually do 4 sets with the first a light weight w/ 12 reps and then 3 sets of slightly increasing weights to get 4-8 reps. For example, to work my bi’s (one of my key goal areas for bulking up) with dumbbells I target:
12 reps @ 25lbs
10 reps @ 30lbs
8 reps @ 35 lbs
6 reps @ 40 lbs
For months and months I’ve been here always working to exhaustion and not ever hitting the target at the higher weights. And because of that, I can’t move beyond this “barrier”.
I’ve thought it might have to do with diet (i.e. not enought protein or creatin) so I’ve experimented with that. Now I’m thinking it has to do with testosterone levels, so I’m thinking about asking my doctor about that.
But reading this thread I believe that I can lose that last 5-10 lbs of spare tire and gain 15-20 lbs of muscle weight.
I feel good about working out but I don’t feel that I’m improving and I’m afraid that without gain I’m going to fall back into the abyss.
Any suggestions on what I may be doing wrong?
[quote]assbuster wrote:
BrianFoley wrote:
assbuster;
what’s your current routine like, if you don’t mind me asking.
Brian
Hi Brian,
Thank you for the compliment. Here is my current routine. It’s kind of advanced and I change it up about every 4 to 6 weeks. Currently I’m training for both Strength & Hypertrophy:
Monday Leg Day
Warm up 10 mins. on stationary bike and then 3 progressive sets of Hacks (not counted here in set/rep volume) You should always make sure you?re completely warmed or you?ll injure yourself but especially this routine.
4 X 12 - 15 Hack Squats
3 X 12 ? 15 45 deg. Leg Presses
3 X 7 - 8 Barbell Squats
4 X 12 - 15 Lying Leg Curls
4 X 8 - 10 Seated Leg Curls
2 X 25 Seated Calf Raises
2 X 25 Standing Calf Raises
Tuesday Chest Day
Warm up 10 mins. on Elliptical then 3 sets progressive weight warm up with Incline Dumbbell Presses (not counted here in set/rep volume)
3 X 15 Incline Dumbbell Presses
3 X 10 - 12 Incline Barbell Presses
3 X 10 - 12 Weighted Dips
2 X 10 - 12 Incline Dumbbell Flies
2 X 10 - 12 Flat Dumbbell Flies
2 X 25 Seated Calf Raises
2 X 25 Standing Calf Raises
(My calves are stubborn suckers so they get extra attention)
Wednesday Back Day
Warm up 10 mines. on Elliptical then 3 sets progressive weight warm-ups with Seated Cable Rows (not counted here in set/rep volume)
4 X 12 - 15 Seated Cable Rows
4 X 15 Lat Pull Downs (front wide grip)
4 X 12 Barbell Bent over Rows
3 X 12 - 15 1 Arm Standing Cable Rows
2 X 10 - 12 Dumbbell Dead Lifts
2 X 10 Weighted Hyper Extensions
Thursday Shoulders Day
Warm up 10 mines. on Elliptical then 3 sets progressive weight warm-ups with Standing Side Lateral Raises (not counted here in set/rep volume)
4 X 10 - 12 Seated Side Dumbbell Laterals
4 X 10 - 12 Front Dumbbell Laterals
4 X 12 Barbell Military Presses (Standing)
Pyramid 15 - 12 - 10 Upright Barbell Rows
2 X 25 Seated Calf Raises
2 X 25 Standing Calf Raises
Friday Arms Day
Warm up 10 mines. on Elliptical then 3 sets progressive weight warm-ups with EZ Bar Curls (not counted here in set/rep volume)
Pyramid 15 - 12 - 10 - 8 Barbell Curls
Pyramid 15 - 12 - 10 - 8 Seated Incline Dumbbell Curls
Pyramid 15 - 12 - 10 - 8 Triceps Pushdowns
Pyramid 15 - 12 - 10 - 8 Scull Crushers
4 X 10 - 12 Dumbbell Preacher Curls
4 X 10 - 12 Close Grip Bench Presses
My abs are strong and well developed. They get a lot of incidental work through out the week. However sometimes I’ll substitute abs as a warm-up rather than the Elliptical. Can you tell the Elliptical is my favorite machine (Grin)?
As I said earlier this is my “current routine”. I have a few others that I?ll be happy to post later.
Have on hand a gallon of water or your favorite sports drink. Hydration is very important here. You will sweat bullets doing this routine, especially the first few weeks. I rest no more than 2 mins between sets on major muscle groups like legs and chest and 1 min or less on small muscles like biceps and calves. I train at about 80 - 85% of my 1RM on all exercises except finishing moves like flies.
Please keep in mind this is not a routine for someone just getting started. And as always pass it by someone you know and trust like a PT, MD or some of the coaches here at T-Nation before trying it . This routine is not for the faint of heart, but the results are phenomenal.
I hope this helps.
Ass Buster
[/quote]
Ass Buster ; not to be a smartass but routine looks to much like @ Weider style program and totally BodyBuilding.You can still do the intensity which I @ soon to be 52 and yes I just was told by someone that the swore I was late 30’s/40 can say but really need to change the routine up bigtime. Legs only 1 day a week??..
Don’t get me wrong it’s GREAT what your doing but you can do a high intensity workout @ ANY age just be alittle more efficient on your workouts and well rounded.
Been lifting since I was 14 started with my Dad and his buddies who all are between 74 and 82 and still lift.3/4 days a week. So bottom line try a few different routines
Hi NS,
The one glaring mistake you are making is doing cardio before weight training…BIG NO NO. The reason you can’t gain muscle mass is you have depleted your glycogen stores by doing cardio first. You have also fatigued your body before even getting going. I do my cardio first thing in the morning, and then I do my weight training at least 8 to 12 hrs later in the afternoon or evening. If you don’t have the time to do them at least 8 hrs apart then try doing it AFTER your weight training.
Also sometimes I find the more you read and know the fewer gains you make. Ever notice how newbie’s make such amazing gains? They suck at form, cheat like a mother, can’t hardly lift crap for weight but if they stick it out, 6 mos later they look a hell of a lot better. Then they start getting smarter and fancier and the gains stop or they even start loosing muscle? You know why? They read crap like Muscle & Fiction, Flex, etc. They start using advanced techniques and ridiculous training routines. My point is go back to doing basic movements, multi-joint compound movements. Push yourself every time you train those muscle groups to add a little more weight or one more rep then the last time. In a very short time with a clean diet, high quality protein intake of about 1.5 grams/pound body weight or more and proper recovery you’ll notice gains again.
I believe in the KISS principal. Try what I’m telling you and let me know how you’re doing after about 6 to 8 weeks.
If you have any questions feel free to hit me up.
Best of luck to you my friend,
Ass Buster
Thanks for your thoughts although I’m not sure I get the point of you’re post. No offense, but your post is a little all over the place without really making very much sense due to numerous grammatical errors and meanders through different topics without coming to a point. However, I get the feeling it may have been intended to try to discredit the routine that I do.
Sorry but, it’s not a Weider routine. I used to be a competitive BB back in the 80s and early 90s and this is a routine I along with other competitive BB friends of mine devised back then. We used it for contest preparation and I always placed in the top 5 of whatever competition I entered. So maybe it won’t work for you, but it has and still does for me and others. Brian asked what my routine was at the time and I told him plane and simple. No agenda, no recommendations strictly for informational purposes.
If you read my other posts you may have noticed I said I cycle on this routine about 3 times a year and only for about 6 weeks at a time. The purpose of this routine for me is to burn fat, develop more vascularity and increase muscle density. It also sets me up for the routines to follow it. It is merely an end to a means, not the whole enchilada.
I don’t stick with ANY routine for more than 8 weeks. I rotate high volume routines with lower volume, higher intensity routines and many other variations. I have always been a student of BB and found the Frank Zane approach of muscle confusion to work very well for me. Remember, what works for one doesn’t always work for everyone else. When you know your body and how it responds to various forms of training you can train instinctively and not have to follow a canned routine made by someone else.
The point I’m trying to make in this post to you is to say, “Different strokes for different folks”. That’s why Baskin-Robbins makes 31 flavors because not everyone likes vanilla and chocolate.
Peace,
Ass Buster
Dear AB -
Thanks for the feedback. I’m going to revisit my routine taking into account your advice.
Like you, I like the KISS method myself. I’ll get back to you in a few weeks to let you know how it’s going.
NS
[quote]never surrender wrote:
Dear AB -
Thanks for the feedback. I’m going to revisit my routine taking into account your advice.
Like you, I like the KISS method myself. I’ll get back to you in a few weeks to let you know how it’s going.
NS[/quote]
I agree with AB. I haven’t done an bicep curl in eight months and my arms are bigger than they’ve ever been. In the previous eight years I did 'em all the time.
MULTI-JOINT COMPOUND MOVEMENTS!
To all who have contributed to this thread, GREAT JOB…
Ass Buster specifically, your articulate (and polite with immense inspiration to all of us seniors.
I am 51, I have been lifting off an on for 15 years. I don’t know about everybody else, but I go hard for a year or two and then I get sidetracked for a year or so.
I jumped back hard in February of this year, last year was a disaster (another divorce, lost house, DUI, jail, etc… so now I’m starting over (at 51!) without the gym it would have been impossible.
End of January I was about 240 @ 6’2", 38in waist, and BF (guess) of about 35%. Fast forward to now, and I’m 225 with a BF of ~20%.
I switch up routines every two months, July and August I am doing 5 x 4’s, next two will be 4 x 12’s and then 4 x 8’s and then back with the 5 x 4’s.
I also swap primary exercises every two months (for chest I move from flat BB bench to DB bench) I do ~4 different exercises for each majory (for example, flat bench, incline, fly, machine fly)
I try to get my lifting done in less then an hour.
I lift 3 - 4 times a week, I only do one body part per week.
On my 5 x 4’s, I’m benching 275, on my last set last week I got 6 instead of 4!)
DL’s 5 x 4’s are 315 w/out straps, I yanked 365 x 2 with straps just for fun.
anyhoo…
It is ALL mental, always has been, but even more so when you get older.
It is ALL about intensity and wanting it!
always was, always will be…
and when times get tough, and they do, it always make you feel better to add 5 more pounds, or get two more rep’s, then no matter how dark it is, it’s just a little brighter…
MikeLee
Hey Guy’s,
I am just starting out, but it is great to see that even though I am starting the iron game at 45, there is no reason that I can’t accomplish my goals. The motivation and dedication that you all show is phenomonal, and I admire all of your posts. You are all proof that the prime years are the years you have left, not the years you left behind!!!
Gotta agree. In almost 20 years on the net, this is one of my favorite posts.
At 43, i am lifting more and have more LBM than ever before. Dont worry about age, it is just a number…everybody is different. I do not compete, and have no desire to, but i compete against myself every single workout, and funnily enough I always seem to win.
Enjoy life and give it your best shot, I (and my wife) am/are hoping for many, many more good years of lifting and making gains.
The only thing i have noticed is i need more sleep than i used to.
Some inspiration:
There’s a guy at my gym who’s 73 years old and full squats (ASS to GRASS) 420.
What is more, he says he began lifting at…age 70. (I’m not sure I believe him, but I’m just thinking, why would you lie at that age? Wouldn’t you be over trying prove yourself to anyone? So maybe it’s legit.)
Now, he’s got a fat gut, so he’s not the epitome of health, but powerlifting’s his game, so don’t judge him too harshly. (Personally, I suspect he’s using a bit of Vitamin T - but only 'cos what he lifts in the short amount of time he’s been training, at that age, is so freaky.)
Another guy, 60 years old, has, I estimate (being familiar with this stuff) 15-15.5" arms, and is absolutely S H R E D D E D; more than anyone I’ve ever seen up close.