Older guys need to avoid junk reps.
I rotate
I run mine like this:
Day 1 - Chest
Day 2 - Back
Day 3 - Legs
Day 4 - Rest
Day 5 - Arms
Day 6 - Shoulders
Day 7 - Alt Legs
Day 8 - Rest
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Most gym injuries are so minor that it’s just an excuse for some periodization outside of the realms you’re used to, and can therefore be a good thing!
The novelty of having to work a muscle group in a higher rep range for a short period could bring about new adaptations that you wouldn’t have gotten otherwise. Whether you do that for 6-8 weeks before reentering a more moderate range, or you taper down each session peaking back to the rep range you were originally at… you’re gonna be gaining muscle.
Not to mention, a fantastic form reset.
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What kind of adaptations do you mean ?
I believe if you’ve been avoiding something in your training, the thing you’ve been avoiding could be where the best gains are to be made. If you’ve flat benched for 2 years straight, a period of incline benching could work magic. If someone never does any unilateral training, same story. So many of us don’t go into higher rep ranges and an injury can provide the excuse to spend some time there as you recover.
I can’t pretend I’m extremely well-versed in this, but if an individual muscle fatigues during a compound movement, lets say your triceps on an overhead press. Would a period of higher rep training not increase that muscles endurance as you slowly taper back down to the lower rep range? I mean, training blocks have been a thing forever. A period of higher-rep training definitely has long-term application. You heal the injury with a ton of blood flow whilst applying new stimulus. It’s a win-win and a great mentality to help people who act like their worlds ended because they can’t get their 5RM up for a few weeks.
Case in point, I have a tiny little bicep strain at the moment. I’ve been training in the 8-12 rep range on ez bar curls for what feels like ages. Time to get my 15 rep weights up.
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Hypertrophy is the same from @4 up to @30 reps… higher rep ranges accumulate fatigue / muscle damage… lower and heavier can tax the CNS and fatigue. I leave 2 RIR tops in the 5 to 7 range.
Since moving to almost exclusively plate loaded machines, I’ve made a LOT of hypetrophy gains. At 46 that’s really telling.
Just my experience
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Anytime I had a strain, aches or pains, tendinitis, etc… was typically from overuse.
Yeah they are talking as low as 3 reps… which surprised me.
Of course the main driver regardless of rep range is progressing. Which i think allot overlook.
Progressive overload + mechanical tension
I do triples occasionally… heavy stuff is fun and will make your neural pathways more efficient if you train in that rep range enough
Getting ready for a strength / conditioning block soon. Loaded carries. Heavy OHP. Ring dips. Hill sprints. Grappling
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Blood flow in people like us is likely already very efficient and healthy. I think the main protocol should be reducing volume and frequency until the injury clears up or the inflammation is gone. Kinda like the pump doesn’t stimulate hypertrophy… not sure how likely it is to hurry along injury recovery. Could be wrong though
From the gyms I’ve been to, this isn’t impressive at all.
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It was Golds Gym in Orlando Florida. We had Shaq, Tiger Woods, the guy who performed as the Terminator at Universal Studios, a bunch of crazy Russian women, Justin Timberlake, at least 4 guys who had to be doing contest prep, and 2 pornstars I recognized from my internet habits.
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There are a lot of Russians in central.south FL for some reason.
Da. Oni zabavnyye, no chertovski skhematichnyye.
For some reason the Belarusians were always easy to get along with.
Lol, I was a golf pro at Dubsdread and Celebration.
Small world (after all).
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Lol, that’s not TRT.
What are your bloods like? Your E2 must be ten or less.
Holy fucking shit Dude,
I was a cook there for almost 2 years!
Dubs or Celebration?
Dubsdread.