Matt,
Upon reading your last blog post regarding the need for hypertrophy training as we age I was wondering how this applies to someone who is not actively looking to gain muscle?
I am 27 right now and beginning to follow more of a hybrid strength/conditioning program (much like you have written about before) which is centered around Wendler's 5/3/1 and fifteen to twenty mins. of conditioning at the end of my sessions. How important is it for me to incorporate higher-rep (assistance or accessory work) into my template if I am focused on relative strength and conditioning? Also, will this change as I get older?
I really enjoy this type of blog post from you, as it makes me question why I am doing what I am doing.
If you go by Jim's default suggestions, you'll get higher rep work on the big lifts for at least a week or two out of every cycle, which is a strong point as I see it. The 3-5 sets of 10 on assistance work would be another good follow-up, again to provide some of that easy-going hypertrophy work after the big lift.
You probably don't have to worry about it so much now. I wouldn't think most would until at or over 35, but that varies. For me, it's because I'm hurt and have no real aspirations on the Lift Heavy front anymore, so I might as well do what I can to look good and stay healthy. In your 20s, pretty much anything can go.
(01-20-2011 07:21 AM)ThePman Wrote: [ -> ]If you go by Jim's default suggestions, you'll get higher rep work on the big lifts for at least a week or two out of every cycle, which is a strong point as I see it. The 3-5 sets of 10 on assistance work would be another good follow-up, again to provide some of that easy-going hypertrophy work after the big lift.
You probably don't have to worry about it so much now. I wouldn't think most would until at or over 35, but that varies. For me, it's because I'm hurt and have no real aspirations on the Lift Heavy front anymore, so I might as well do what I can to look good and stay healthy. In your 20s, pretty much anything can go.
That makes sense, I will throw in a couple sets of assistance work in the 10-12 rep range.
Another thing, and perhaps I should start a different thread for this, but I recently started training at a gym that has prowlers, sleds, farmer's handles, kb's, along with a whole slew of strongman equipment I have never seen. I want to start using either the prowler or sled for my conditioning work at the end of my lifting sessions. How would I set up some "moderate" (tempo style stuff) conditioning work with the Prowler? I understand how to do high intensity stuff with the prowler but considering I am slightly dieting right now I think the moderate intensity stuff would be a better fit.
Thanks.
Prowler's gonna kick your ass.
Best way I could think of is to go for distance. You might do 25m sprints with it heavy, so maybe use very light weight and go for 100m-200m distances, then rest between sets.
"27"? Puh-leeeeeze.
I'll say that the "aging" spots for me have been around 37 and 45. You sort of fall down to a lower rung or something around there. At 37 though, if you've kept yourself in shape, you won't need to change your training much if at all. You do have to worry a lot more about recovery, however.
Nowadays, about two good sets is it for me. Still more or less as strong as ever for a 1RM, but the energy just isn't there anymore. Lately I've been liking Fred Hatfield's old set-up of two sets at 4-6 reps, two more at about 8 reps, and then another two at around 12-15. That's a lot easier for me than six sets at any one of those ranges.
(02-27-2011 03:20 PM)char-dawg Wrote: [ -> ]"27"? Puh-leeeeeze.
I'll say that the "aging" spots for me have been around 37 and 45. You sort of fall down to a lower rung or something around there. At 37 though, if you've kept yourself in shape, you won't need to change your training much if at all. You do have to worry a lot more about recovery, however.
Nowadays, about two good sets is it for me. Still more or less as strong as ever for a 1RM, but the energy just isn't there anymore. Lately I've been liking Fred Hatfield's old set-up of two sets at 4-6 reps, two more at about 8 reps, and then another two at around 12-15. That's a lot easier for me than six sets at any one of those ranges.
Yeah, I feel you, I am still young comparatively speaking. I am just trying to create a good foundation for longevity.
As I age though, I will keep what you and Matt said in mind.
I started lifting three years ago this month, and I'll be 45 this April. I have low T, and am a recovering fatty. I find that I certainly can't advance at the same level as a teen (ie - adding 5-10 lbs a workout while eating tons of food). I have advanced fairly consistently while keeping my weight relatively under control. I make use of wraps, ice packs, analgesics/antinflammatories liberally because I don't heal as fast as you young kids.
Lifting is my new hobby, and I intend to lift until I can't lift any more. It may mean slower gains over the years, but I can't see any good reason to stop.