Low Set, High Frequency for Older Lifters

Q: I am a detective in southern California and got interested in your website after reading your Copland article. Although I have been working out for years that program really helped, but with the heavy lifting I felt it in the joints and back.

Yesterday I subscribed to your website and saw the post on Bodybuilding at 50. Your comment on a smaller amount of volume and hitting each body part frequently sounds interesting.

I would appreciate it if you could email me the ectomorph program. I was wondering if that would work and which of your books would work for an aging detective who wants to keep fit. I don't seem to be able to get more than 3 days of lifting in, was wondering if the Busy Bodybuilder is more for me.

Thanks for your time and efforts. I appreciate your articles.

-John


My Answer: If you've been doing the Copland workout, then the Ectomorph program will serve as a nice follow-up workout. It is also easier on the joints, since you have to use higher reps. For older lifters, it is always better to use low sets of higher reps, done frequently throughout the week.

Neo-Classical Bodybuilding has a chapter on the advantages and disadvantages of low set programs. I usually recommend low set programs for older lifters, since older lifters can't handle high volume.

Training for the Busy Bodybuilder is high volume, low frequency training. I talk about training for a busy unpredictable schedule. I formulated the training principles based on my own experiences working in law enforcement. As you know as a police detective, we put in long days and sometimes things happen at the end of shift that cause you to stay over. So I think you would find the training principles useful to you in our line of work.


Check out the Strength and Physique E-books



“This book is terrific. It distills years of experience and research into short sections laying out specific, creative programs for the major body parts, using the best science and advanced training techniques. Some of them created by the great 'masters' of bodybuilding like Larry Scott. Almost every section has a 'eureka' idea that I'm craving to try, like the back trifecta! The book is much more useful than subscriptions to all the muscle mags. I only wish I had it when I was a kid."

- Bob Vastine, world record holder in powerlifting



"Your arm blast routine from Volume One that you pointed me to is phenomenal. Maybe it's just the pump, but I'm measuring 16 inches compared to 15 inches before - after just 2 trainings!"

- Steve Murphy, Australia



"Sticking to your principles to the letter has helped me improve immensely. When I started lifting over two years ago I was 125 pounds and now I'm over 170.

"What I'm trying to say is that reading your books helped me understand what I needed to do to gain [muscle]. My dedication plus your expertise really worked out well for me."

- Mike Crothers

Comments

Post a Comment

Popular posts from this blog

Targeting the Deltoids, Minimizing the Traps

Image
Q:  I've read your article about shoulder workouts as well as many others, and I have a question. I really appreciate if you can spare some time to answer it. I heard from almost everywhere that you can get wider shoulders by working out. I have a very slim body (56 kg, 172 cm tall, 24 year old male) and very narrow shoulders. The width of my shoulders is only two times of the width of my head (1/2). I checked this ratio by measuring photos of a man with broad shoulders, and this ratio is usually 1/3. I know it has a lot to do with genetics, but how much exactly can you add to your shoulder size by workout? Someone told me that you can add 2 centimeters to each side at a total of 4 cm maximum. Even if that's true, by working out my deltoids I will also work my trapezius muscles as well, even if I don't want to. And the growth of the trapezius makes your shoulders look narrow, because it gives your shoulders an angle to the ground rather than being nearly parallel to...
Keep reading

Bench Press to Increase Pushups

Image
Q: I must say I enjoy reading what you write and find you somewhat an inspiration. I have wanted to be a police officer my entire life, but considering a juvenile criminal record (JUST expunged) I can't join the Marines as an MP. I can't join period either, because I got my GED and so I'm volunteering at the YMCA, and answering phones at the fire department until I start college for a degree in Education. I do have one area of concern. I used to box. I'm 17, but started boxing when I was 16. I weighed 115 and was benching 180. Around New Year’s I cut myself on the wrist and severed several tendons, which put me to all running and biking for a good many months. Just this past month I've gotten back to work out, but I've found myself hesitating from the bench press due to a concern that it might affect my push up reps. My goal I've set is 100 push ups by New Year's, as well as squatting 200 pounds 20 times, running 5k, and 20+ chin ups. It...
Keep reading

Leg Presses and 5x5

Image
Q: What's your opinion on the 5x5 training programs? They are very well liked by many.  Also, because of tight hamstrings, I like leg presses better than squats. Are leg presses effective? Squats are very useful and build overall strength. Can the same be said about leg presses? -CS My Answer: The 5x5 is a solid program and has been around for a long, long time. Of all the programs floating around in the gym, it is second to the 10-8-6-15 program as far as popularity. But while the 5x5 is a solid program by itself, it works even better as a decompression program, which I go over in Strength and Physique: The Articles . As far as leg presses, it really depends on what your goal is. If you're an athlete looking to gain real world strength and size, then the leg press won't do anything for you unless you're a speed skater. If you're just concerned about size and nothing else, then the leg press is good choice, even better than the squat. Q: ...
Keep reading