I’m debating my training style with myself. I have been followong what I have known to work well which is 3 week phase where i will build up to new PRs on each of Bench, Squat and Deadlift cycling through every 3 weeks so i go really hard on one each week. I’m hitting decent numbers for reps on squat and deadlift (i’m 6’4, 255lb, 10.5%BF)
Squat : 535 x 3
Deadlift : 640 x 3
Press : 275 x 5
I’m weakest at chest press but I do a lot.of volume work with dumbells and it seems to make up for it.
My question is… at my age, i’m concerned that i may be damaging my body a bit with heavy lifts, though its all recoverable, I am not sure if i’ll.see the same results from focusing on volume vs weight, though I expect the recovery would be far kinder. I failed 680lb on deadlift on saturday and im still feeling tight two days later, just looking to get opinions on training styles.
Why not do periods of both throughout the year? Put a timeline on strength phase with a specific goal you’re working towards and then make session to session recovery your priority in that “season”.
X2 on periodizing. I think you’ll get a lot out of a phase of doing whatever you aren’t currently doing. Then your body will feel better and you’ll be more primed when you come back to the heavier weights.
Im down for trying phasing… however, ive seen such good impact from what im doing (swing of about 30lb from fat to muscle over the last year) that unless i know i can keep onntract to my targets, i dont want to jeopardize it, as in, i dontm’t want to waste months training if it doesnt yoeld similar results.
I’m 40 and lift aggressively too. My suggestion would be listening to your body and building in more frequent de-load or off weeks than you may have 10 or 15 years ago. Works for me when my joints get cranky.
I like off weeks and spend some of what would be gym time on extra mobility and flexibility work.
Agreed. As long as you keep your diet and sleep in line on your off weeks, you’ll come back stronger and ready to go heavier imo.
I personally push hard for roughly 6 weeks before my knees and shoulders hint that I need a break, and I come back from that off week ready to go every time. Plus it’s one week vs months of lighter work cycling through periodization.
Supplements help too, in some cases. Full spectrum CBD has near magical powers for muscle soreness for me.
