Frequency of muscle groups at 66 years old

[Seeknelk]

If you've never followed an actual strength TRAINING program. Starting Strength and shut off the internet.

 

[Uphills]

Only my 2nd post here but... Im 65 yrs old and I lost 50 lbs in 10 months. It was easy to do. Simple lifestyle change but EXPENSIVE!

1. Got a divorce
2. Found a 35 yr old girlfriend (very intelligent )
3. Discovered generic Viagra
4. I do 1000 to 1500 pelvic thrusts a week ( at least)
5. The weight just falls off....And my cardio is off the chart now!
6. Best exercise program I have ever tried.

Your MMV but it worked for me.

Now that right there folks is a workout plan.

 

[jimh406]

If you've never followed an actual strength TRAINING program. Starting Strength and shut off the internet.

Maybe instead, everyone needs to verify with various sources what they are being told. You know ... standard Internet protocol.

 

[Seeknelk]

Maybe instead, everyone needs to verify with various sources what they are being told. You know ... standard Internet protocol.

I'm mostly saying what I need to do. Started the first part anyway. After a year off trying to get some sickness diagnosed. Now running SS novice linear progression cuz I'm de trained quite a bit. That, hiking and hockey.

 

[Mr Drysdale]

Well, this thread fired up today. Thanks to everyone for the advice and replies. Just so you know I have not always been out of shape. My wife and kids say that I am the youngest 66 year old they know. I still act like I am in my 40’s. My intention was to just seek advice on how often to work specific muscle groups. I am on day eight and have worked uppers twice and lowers twice. I must admit I was still a little sore down low on the second day. I have walked 2.5 miles six of the eight days at a 3.6 mph rate. Already lost four pounds and feel good. I plan to increase weight as the reps become easier.
Thanks again!

 

[*zap*]

^great work....

 

[180ls1]

Well, this thread fired up today. Thanks to everyone for the advice and replies. Just so you know I have not always been out of shape. My wife and kids say that I am the youngest 66 year old they know. I still act like I am in my 40’s. My intention was to just seek advice on how often to work specific muscle groups. I am on day eight and have worked uppers twice and lowers twice. I must admit I was still a little sore down low on the second day. I have walked 2.5 miles six of the eight days at a 3.6 mph rate. Already lost four pounds and feel good. I plan to increase weight as the reps become easier.
Thanks again!

The short generic answer is at least 1x per week, 2x is better and 3x even slightly better but not much. Sets have good increases 1 through 4. Set 5 the gains really plateau and its marginally better than 4. 10 reps is a nice balance of growth and strength. Skew lower for more strength.

Best bang for your buck is every muscle group 2x a week, 4 sets and 10ish reps. I'd start lower and work up to that.

 

[mtwarden]

But Wendlers 5/3/1 workout is still two days per week upper body and two days per week lower body. Am I misunderstanding what you’re trying to say? Many of your major muscle groups are still getting hit directly or indirectly 2x per week.

Completely agree on the progression goals and the deloading.

Yeah you're misunderstanding

When someone says hitting a muscle group two (or three) times a week- I'm thinking a specific muscle group ie chest/benching 2-3 times a week, quads/squatting 2-3 times a week, etc.

I've bastardized Wendler's 5/3/1 combining squats/bench/accessory stuff one day and then three days later dead lifts/oh press/accessory stuff, rinse and repeat. That has worked really well for me- workouts are under an hour (probably closer to 45 minutes) and only in the gym twice a week.

Wendler's preference in his 5/3/1 is three times a week in the gym, the one compound exercise you missed is picked up the next week (and one is dropped off). That gives your four full days of recovery each week.

His workouts are meany to be short too, not a big believer in 2-3 hour workouts- not for strength training anyways.

 

[180ls1]

Here is a good article on it that compiles data from a lot of studies.

Training Frequency for Strength Development: What the Data Say

There's a lot of debate about the effects of training frequency for strength gains. However, the data are surprisingly clear. We've got the scoop here.

www.strongerbyscience.com

 

[Jason Snyder]

Yeah you're misunderstanding

Talk slow, small words and big pictures plz and thx

 

[lostnwilderness]

If you've never followed an actual strength TRAINING program. Starting Strength and shut off the internet.

^^^THIS

Starting Strength is the way for 90+% of people that want to get stronger, regardless of age. Listen to Rip, don't take him too seriously and watch your world change.

 

[jahaze]

I've been a gym rat since I was 14, I'm now 54 and the longer recovery time is the most dramatic change. I used to lift 6 days a week, now I'm down to 4. The best advice I can give is listen to your body and allow plenty of time to recover when you start out. My recovery time is much longer than what I could sustain, even in my late 40's.

After some time, your body will let you know if it's ready to work hard again. Some trips to the gym will be nothing more than trying, only to find out that you need another day of rest. Shoot for each body part twice every 10 days. The frequency will increase as your body responds to the activity. The most important thing is to go! In your 60's it's much harder to see visible growth, but you will be getting stronger. There's no downside to being strong (this includes bones, muscle, joints, etc).


Sent from my iPhone using Tapatalk

 

[Ridge Runner]

My experience at 56. I find I have to rest muscle groups for 2 days as my body just won't recover on a 1 day rest. I also find i'm okay with 3 days off but start to fall off on strength if I go 4 or more. Currently do legs one day (squat and deadlift) and upper the next. Each day is followed by some kind of high intensity finisher. Third day is a recovery day and repeat. Works for me.