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Monday, March 4, 2024
HomeBody Building SupplementsThe 35+ Workout Plan - Bigger Stronger Leaner - COMMUNITY

The 35+ Workout Plan – Bigger Stronger Leaner – COMMUNITY


Injury strength, size and adjustment

If you’re an experienced weightlifter who’s feeling a bit worn out, this balanced training plan is for you. Get something for nothing.


Many training programs do not take into account the realities of life. Many trainers write programs for self-made lifters:

  • No history of injury
  • no busy schedule
  • no prior surgery
  • Appropriate training age for the program

The last point is the most important. When you’re experienced, it means you’ve spent a few years under the iron. But spending years under the iron means:

  1. You may be a little older.
  2. You may have amassed a short list of injuries, uncooperative joints, or chronic pain that you’re trying not to irritate.

I am no stranger to frustration. I’ve had 3 surgeries and I had a degenerative problem with my spine that affected many parts of my body.the purpose is to find hard training method All while respecting your body, mind, and injury history.

Not many “offline” programs do this intentionally, but this one does.

Target

Do this plan if you’re focused on hypertrophy but also want some heavier “strength” work. It combines moderate-strength training (low reps and compound movements) with muscle-building training (isolated split days instead of full-body workouts).

Training that includes isolation lifts will make it easier to avoid stressing key areas like the lower back. (The irritation can occur when you’re doing heavy compound exercises every day.)

Since I don’t know your injury history, this plan is a collection of the safest, wisest options that will serve most people best. It will promote the health of the elbows, shoulders, hips, ankles and knees while protecting the lower back.

Why is hypertrophy the primary target? Because the older we get, the more our bodies need and benefit from muscle development work. Because it’s generally filled with higher rep ranges and lower absolute loads, there’s more room for progressive overload with less risk. Some of these training options confer physical benefits that cannot be obtained from training heavy singles and doubles. As a by-product of this program, you may lose fat and gain muscular endurance.

As a disclaimer, this plan will not absolutely maximize hypertrophy or make you as strong as possible. At this stage of your life, you shouldn’t really want that. It’s a serious program to train hard, safely, maintain a good physique, and expose yourself to heavy weights in the best possible way.

Mobility Matters: Warming Up

You’ll need three things: a long, thin resistance band, a foam roller, and floor space:

exercise set represent
A1. band pulled 1 20
A2. shoulder dislocation 1 10
A3. Foam Rolling T-Spine Stretch 1 8
A4. kneeling dorsiflexion 1 5/leg
A5. spiderman walk 1 8 steps
A6. squat flexibility 1 5

Everyone only needs one set. It’s a five-minute routine that gets your weight-bearing joints mobilized and ready to do their job. If you want to work your heart rate, you can add three minutes of skipping rope or rowing, but it’s not mandatory.

Regardless of the planned workout, do the entire warm-up every time. Even without using certain muscles and joints, it’s still good to do that because mobility is important, you old bag.

the program

If you are unfamiliar with some of the exercises in the program, or need a refresher on the form, please watch the short video below:

Day 1 – Back (Pull) Workout

exercise set represent rest
a. Trap Bar Deadlift 3 3 3 minutes
b. Weighted pull-ups 5 6-8 2 minutes
c. Stretch row 4 12/arm 90 seconds
D1. inverted 3 maximum
D2. noodles 3 12 2 minutes

A. Trap Bar Deadlift (high or low handle depending on flexibility): Do 6 sets of 3 reps each. On alternating weeks, perform 3 sets of 6 reps. In each case, stay true to your repeat range max. Rest 3 minutes between sets.

Yes, I put deadlifts on training days. The reasons are simple: First, deadlifts of all kinds are as low-back-dominant as any other exercise, using the slash to further work the lats because of the wider rack. Second, there’s no way I’d have a powerlifter — even a healthy one — do heavy deadlifts and heavy squats (let alone assist movements) on the same leg day.

B. Weighted pull-ups: Do 5 sets of 6 to 8 reps each. Use weights with perfect form for the rep range you choose. If that’s just weight, check your ego at the door and do the right thing. Rest 2 minutes between sets.

C. Stretch rowing: Do 4 sets of 12 reps with each arm. Rest 15 seconds between arms and 90 seconds between rounds.

Single-arm rowing doesn’t require a bench to support the legs, just the hands. It’s a smarter choice for experienced lifters. The standard version of the dumbbell row will throw you out of square and balanced pelvic position, causing discomfort or rotation of the lumbar discs, which is not ideal.

Changing to a bilateral position can be a saving grace, especially for someone with a history of back pain. Also, optimizing the length-tension relationship is better stretching.

D1. Inverted row: Strive for maximum rep.
D2. Noodles: Do each set 12 times.

Do these as a superset for 3 rounds, focusing on the pump. Other weight training focuses on the typical progressive overload regimen, but this one is a less quantifiable “finisher” but also good for shoulder and back health. Adding volume to the postural muscles is welcome for both performance and physique.

Day 2 – Push Workout

Now that the scapula muscles are nice and tight from the previous pull, you’re ready to press—that’s why plan to pull for a few days or step back a few days before your push day.

exercise set represent rest
a. Barbell pin press or floor press 5 5 2 minutes
b. Incline Dumbbell Press 4 8-10 2 minutes
c. weighted inclination 4 6-8 2 minutes
D1. TRX or Gym Ring Pushups, Chest Stretch 3 10-12
D2. Peck Deck Asuka 3 15 2 minutes

A. Barbell pin press or floor press: Do 5 sets of 5 reps. Rest 2 minutes between sets.

Limiting the range of motion protects bad shoulders while still putting a heavy load on the chest and triceps. The good news is that you can use the next lift to make up the last 4-6 inches of ROM.

B. Incline Dumbbell Press: Do 4 sets of 8-10 reps each. Rest 2 minutes between sets.

Dumbbells allow more use of the elbows and wrists. You’ll need it to optimize shoulder positioning, something a barbell can’t do.

C. Weighted Dip: Do 4 sets of 6-8 reps each. Rest 2 minutes between sets.

The same principles of weighted pull-ups apply here. At this point, your chest and triceps may be fatigued, so weights alone should be enough.

Pro tip: try to use Fat Gripz on tilt handle. They will make your elbows and shoulders feel better.

D1. TRX or Gym Ring Pushups with Weighted Chest Stretch: Do 3 rounds of 10-12 reps with pec flyes.
D2. Pec Deck Flye: As the second part of the superset, do 3 rounds of 15 reps. Rest 2 minutes between rounds.

Day 3 – Leg Workout

Squat mode is the biggest hurdle for most people who struggle with lower body movement. This is important, but too many people put themselves in a box with a variety of exercises available. This can perpetuate problems or frustrations. So, I’m creating some options. We’re looking for a comfortable knee-dominant model where you can train with progressive overload.

exercise set represent rest
a. Knee Dominant Pattern*
b. Dumbbell rear foot raised split squat 4 8-10 2 minutes
C1. Dumbbell Romanian Deadlift 3 10
C2. kettlebell ski swing 3 15 90 seconds
d. hip thrust 3 12-15 as required

A. Knee dominant mode: Choose any of the following and perform with the recommended number of sets and repetitions, using the principles of progressive overload as usual. Rest as needed between sets.

  • Belt squats: Do 4 sets of 8-10 reps.
  • Pause squat (front or back): Do 4 sets of 3 reps.
  • Safety Bar Box Squat (parallel): Do 4 sets of 3-5 reps.
  • Safety Bar Hatfield Squats: Do 4 sets of 8 reps.

B. Dumbbell Rear Foot Raise Split Squat: Do 4 sets of 8-10 reps each. Rest 15 seconds between legs and 2 minutes between rounds.

C1. Dumbbell Romanian Deadlift: Do this 10 times.
C2. Kettlebell Ski Swing: Repeat 15 times. Perform 3 rounds as a superset. Rest 90 seconds between rounds.

D. Hip thrust: Do 3 sets of 12-15 reps each.

This should pack light. Use an actual hip thruster if you can. Rest as needed between sets.

Day 4 – Shoulders

exercise set represent rest
a. Seated Barbell Military Press 5 5-8 2 minutes
b. grip high pull 4 3 2 minutes
C1. Kettlebell One-Arm Z-Axis Press 4 10
C2. standing lateral raise 4 12 2 minutes
d. noodles 3 15 as required

A. Seated Barbell Military Press: Do 5 sets of 5-8 reps each.

Rest 2 minutes between sets. Make sure to slide forward in your seat while your back is still against the backrest. This will change the angle of your torso to accommodate your shoulders’ comfortable range of motion.

B. Snatch high pull: Do 4 sets of 3 reps each. Rest for two minutes between sets.

C1. Kettlebell One-Arm Z-Axis Press: Use C2 as a superset for 4 rounds of 10 reps.
C2. Standing side raise: Use C1 as a superset for 4 rounds of 12 repetitions.

I believe in using tools to restore shoulder mobility and the Z-press does just that. Keep moving on one side, keeping your torso straight and stable.

D. Noodle pull: Do 3 sets of 15 reps each. Rest as needed between sets.

Day 5 – Sports and Accessories

Conditioning is a major sign of staying in shape, not just strength. This exercise does the trick. If you don’t have access to all of this stuff, use it as a guide and design something equivalent to it.

exercise set represent rest
a. farmer’s trip 5 50 meters 90 seconds
b. push sled 5 50 meters 90 seconds
C1. hanging leg raise 3 10
C2. sled thrust 3 25 meters 90 seconds
d. rowing machine 6 500 meters

A. Farmer’s Trail: Minimum body weight equivalent. Do 5 sets of 50 meters. Rest 90 seconds between sets.

B. Pushing the sled: Minimum body weight equivalent. Do 5 sets of 50 meters. Rest 90 seconds between sets.

C1. Hanging leg raises: Do it 10 times.
C2. Sled Thrust: Walk 25 meters. Perform 3 rounds as a superset. Rest 90 seconds between rounds.

D. Rowing machine: Do a 500-meter sprint and repeat 6 times. Every few weeks, schedule a 3,000-meter straight row and pace yourself. The goal is to comfortably improve the time each week.

After exercise: Choose an incline walk or 20 minutes of low-intensity steady-state aerobic exercise.

get smart and get ready

If you’re over 35, or you’ve had several previous injuries, stop the “life and death training” bandwagon. Being a purist is cool, but it’s even cooler to respect your body and give it the support it needs to meet the demands you place on it.

If you have a bad back and like to deadlift and squat big, it’s time to put on a belt. There’s no more room for error, and your joints won’t get younger.Likewise, if the wrist strap, elbow or knee sleeves Get the most out of them by helping you feel pain-free or reduce joint stiffness post-workout.

You don’t need to wear gear for every workout, or even for every larger set of lifts. And you can still experience raw lifting with plenty of ramp work and other exercises. Save your gear for more irritable training and practice.

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