okay! I am not going to let ego get in the way.

[marnmo38]

I am 38 years old. I am only 5' 2" with a relatively small frame. I have managed after years of training to pack on a descent amount of muscle on my body thru pumping iron and gear. I have always loved lifting heavy. I have in the past done reps with over 350 on the bench. I can push heavy iron with the best of 'em in my local gym. I have also had to do physical therapy from screwing up my elbows, knees, and shoulders. I've read a lot of the posts, and I know that others have faced similar issues. Lifting heavy has forced me to take long periods off from training do to injury. I am not a kid anymore and the time it takes for me to recover from these injuries is getting longer and longer. This time I want to do it different. I don't want to let the ego get in the way. Just because I can lift more doesn't mean I should. I have mostly done a weekly routine where I would train every muscle group twice a week taking the weekend off to recover. That worked fine for me 15 years ago, but now I think I need more rest to recover. I am thinking of a weekly where I work every muscle group once a week. Perhaps a 4 on 3 off kinda things, or maybe 2 on 1 off 2 on 2 off. I would appreciate some input on this. Let me know how you guys like to break up your routine. thanks

[powerman]

Soon to be 48. So 2 on 1 off 2 on 2 off works for me and im still getting stronger.Have had my share of injuries as well

[crazedhate]

sky's the limit for routines. just listen to your body. training one muscle group once per week is very common and allows plenty of rest time. i used to train mon-fri, weekends off. would do chest, back, shoulders, legs, arms (in that order). always playing around with different routines though. right now doing 4 on 1 off, 2 muscle groups a day, hitting every muscle group once every 5 days. suits my fancy just fine.
as far as lifting heavy; i am not a spring chicken anymore either. get me some small tweeks that dont go away easily. so i now go heavy while on cycle and when off cycle i go lighter to give my joints a break.
keep the muscle guessing with different exercises, weights, order of exercises, rest periods, days rest. its all part of the game.

[marnmo38]

Appreciate the info guys. It is difficult to get out of the more is better mind set that I've been in for a long long long time. Over training has been the biggest issue for me in the past. There was a time I would spend 4-5 hours in the weight room 6 days a week. That was some years ago of course. Ain't got that kinda time anymore even if I wanted to.

[Gman]

Originally Posted by marnmo38

Appreciate the info guys. It is difficult to get out of the more is better mind set that I've been in for a long long long time. Over training has been the biggest issue for me in the past. There was a time I would spend 4-5 hours in the weight room 6 days a week. That was some years ago of course. Ain't got that kinda time anymore even if I wanted to.

It's really hard to let go of that training mentality. I too used to train like that but through trial and error I realized it didn't result in the best gains for me. You are smart in finally coming to that conclusion. I'm 45 and get me best results from lifting heavy but with PLENTY of rest between sets and WO. I pyramid up in weight and when I flatten out go back down then restart all over again. I aim for 1 hour in gym but typically go over which is no biggie because my overall sets are low. Mass summed it up well keep your body constantly confused and don't over train.

[cookiedough]

I'd say Supy's your best mentor on this topic. He's had terrific strength gains this year and issues w/injuries too. I'd also bump Crazed's comment: listen to your body. I do a rotation of body parts but almost never the same day each week. I take the rest when I need and for as many days as I need. Enthusiasm is a good measure for me. If I'm bored w/training it's usually time for a rest day or two, or three...

[marnmo38]

Appreciate the info brothers. Nice to know we've all been there. We always seem to blast thru it though. I think I was born in a weight room. Probably die in one too. Hopefully being ridin' like a harley by some 19 year old big titted muscle groupie when my heart explodes. Thats how we all should go.

[admin]

My knees are killing me too, and also looking for advice. It's to the point where I have problems going up and down stairs for 3-4 days after doing legs, and I'm young!

[badstone]

Originally Posted by admin

My knees are killing me too, and also looking for advice. It's to the point where I have problems going up and down stairs for 3-4 days after doing legs, and I'm young!

Admin, did that orange joint pill make a difference?

[Replicator]

Originally Posted by marnmo38

I am 38 years old. I am only 5' 2" with a relatively small frame. I have managed after years of training to pack on a descent amount of muscle on my body thru pumping iron and gear. I have always loved lifting heavy. I have in the past done reps with over 350 on the bench. I can push heavy iron with the best of 'em in my local gym. I have also had to do physical therapy from screwing up my elbows, knees, and shoulders. I've read a lot of the posts, and I know that others have faced similar issues. Lifting heavy has forced me to take long periods off from training do to injury. I am not a kid anymore and the time it takes for me to recover from these injuries is getting longer and longer. This time I want to do it different. I don't want to let the ego get in the way. Just because I can lift more doesn't mean I should. I have mostly done a weekly routine where I would train every muscle group twice a week taking the weekend off to recover. That worked fine for me 15 years ago, but now I think I need more rest to recover. I am thinking of a weekly where I work every muscle group once a week. Perhaps a 4 on 3 off kinda things, or maybe 2 on 1 off 2 on 2 off. I would appreciate some input on this. Let me know how you guys like to break up your routine. thanks

LESS IS MORE!!
Recovery is every bit as important as the training...........then there is the Diet.......very important.
They must all be spot on.
good luck
REP

[admin]

Originally Posted by badstone

Admin, did that orange joint pill make a difference?

I have about a weeks worth of my old costco brand glucosamine. So I'm gonna finish that bottle off first. It will probably take 2-3 months before it does work though. That being said technically it's the same ingedient so it shouldn't. So I have no idea.

[dieselman2388]

guys i've been doing some stuff that really helps my knees, its not all on there but theres some videos of it on youtube. its been great for my knees hips etc.

http://www.youtube.com/watch?v=AfEdRv7utNA

heres an example. There are six exerices i do regularly and i'm up to about 5 minutes on them all. feel free to ask any questions.

[badstone]

Originally Posted by admin

I have about a weeks worth of my old costco brand glucosamine. So I'm gonna finish that bottle off first. It will probably take 2-3 months before it does work though. That being said technically it's the same ingedient so it shouldn't. So I have no idea.

HAHA thanks Bro. Keep us posted on it....