Can I use the workout if I can only get to the gym 4x/week? Should I add a little more volume to make up for the frequency? Thanks!
Just cycle through the workouts going 4days per week. So it would take 6 days or a week and a half to get through them. Then start the cycle again on the 7th training day.
Adding volume really defeats the purpose of the program. So does using less frequency for that matter. Iād just choose a different program (CT has quite a few to choose from here on Tnation and his Thibarmy blog).
Thanks for the reply. Iām 56 and just looking to hold on to what I have and use a program that will minimize the chances of getting injured. Iād like to be able to workout forever. So Iām not looking for big gains. At this point lean and taught are the goals. Iām 6ā and 167lbs if that matters.
The only thing that will get you injured is using poor form and/or going to heavy. No traditional exercises will injure you unless you preform them like I said previously.
The way the āBest Damn Programā is written would be good for you. It allows auto regulation for your body (you only go as far as you can for that particular day, not nessiccarily reaching for an arbitrary goal.)
If you take it easy and work up as you feel comfortable. The āBest Damnā will serve you well for a long time. The workouts are designed with a high frequency in mind (number of days you exercise). Therefore the workouts are designed to be pretty non abusive to the body and very easily recovered from.
I myself have tried it, I didnāt like it for that very reason. I found it to easy and very boring (thatās just me). But from the sounds of it, especially considering your age (Iām assuming you are not an overtly experienced lifter). Iād give it a go. Just like it is written. Start too light, and then progress too slowly (you wonāt hear that often, learned from Jim Wendlerās 5/3/1. But that piece of advice is golden) and youāll be just fine.
Be sure to clean up that diet!
Best of luck!
Thanks for the reply. I was more concerned with overuse type injuries at my age.
Overuse injuries, especially considering reduced frequency, is not anything Iād concern myself with.
This is unbelievably wrong
Thatās the point. What I like about this program is it appears to be safe for us old guys. I was just pointing out that as you age, injuries are a factor even with good form.
Example?
I suppose if you have mobility issues and you force the matterā¦ Other than that, I donāt really see how. Unless youāre doing something incredibly stupid
I would pick another program then, -going to failure every workout with stuff like rest pause can increase the chance of injury in a lot of people
Dan Johnās 40 day workout is good for older guys and you always stay āwithin yourselfā so to speak
āRussian strength skillā is good if want a Thib program
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I can only guess that youāve been lifting for 3 months or something.
Good form, proper warm up, staying mobile, working sub-maximally, being hydrated, looking after recovery, sensible amd balanced programming all reduce the risk of injury but they dont eliminate it. If youāre training seriously then there is always a risk there.
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If all of these variables are taken care of seriously. Then the risk is negligible. Only when pushed to far is when injury is most likely.
Furthermore, talking to a beginner. Why would I give any other advice about that? It should take years to get there. And hopefully by that point we should all have sence enough to stay away from the doctor.
Its all about personal goals. Iām making a huge assumption based on your username. You want to be or are a strong man, or you just like to train like strongmen. With the goal generally being the strongest. So of course the risk is higher because of the goal. Same for powerlifters, same for weightlifters, same for crossfitters. But for MOST. Being strong, lean, fast and explosive is enough. Therefore the personal goals should lead to much, much less likelyhood of injuryā¦ Iām done ranting
Consider that more people that workout hurt themselves doing menial tasks than they do working out. Injuries are not always avoidable, even with due regard.
True. But doesnāt that prove my point? When people are doing menial daily tasks, not paying attention to what their body is doing, they get hurt.
Im not saying injuries are completely avoidable. But with personal goals that donāt push our bodies to the max. While taking care of recovery and mobility. Using proper weights and mechanically sound form. It really does reduce the likelihood of gym injuries to a very small probability.
Iām not arguing the fact that we donāt get hurt. Iām arguing that if all the things I said above are taken care of then injury is unlikely, not impossible.
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