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Lift Weights or Die!

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  • Paul HoughPaul Hough
    @Al Truscott - I listened to a Mark Allen webinar yesterday on the aging athlete.  He'll be 60 in Jan so I'm older by just a few months.   He highly recommended weights for seniors...but only 2 sessions per week...preferably with at least one easy session (SBR) in between those days.   I was already there, but it's nice to hear the reinforcing message.  Most of his talk, I just kept saying to myself: exactly, that's right, yep, and so on!
  • Pat WardPat Ward
    Sometimes its hard to get everything done. I have added weight routine back into my weekly work
  • David HowardDavid Howard
    Strength gains w/o mass and too much post WKO pain can be gained with Lifting heavy  but with long rest and low reps and Not to failure. (read up on Pavel on Strength for First responders and Spec-Ops).    And consider "dynamic" strength sets -again w/o failure such as KB swings and such as supplementary work for Bike etc.   

    As TRI WKOs build and take precedence its OK to drop to a single Strength WKO per week (if full body) as data shows that only 1 solid Strength based WKO required per week to maintain strength gains. 

    I am working on more posterior chain and core -Gluts and Obliques. I let them weaken due to laziness this last season.  
  • Trish MarshallTrish Marshall
    @Paul Hough do you have a link for that webinar? 

  • Paul HoughPaul Hough
    @Trish Marshall  - sorry Trish.  It was presented live on Ironman University.  It's for their coaches, but one of my sons runs the program for WTC so I have the family access.  :)  The continuing education program is really good.  The weekly webinars are presented by Mark Allen, Dave Scott, Matt Dixon, and other top coaches.
  • Dave TalloDave Tallo
    @Al Truscott: - can you give any advice on the weights you use with your 'superslow' protocol (described in a few other threads?)    Like, how close to failure, or percentage of maximum possible 1 xrep lift, or whatever?   I've been trying this with weights that are very much on the lighter side of things.  
  • Sheila LeardSheila Leard
    @davidhoward your points are summarized in the article by Chris Carmichael - 

    Why Endurance Athletes Need to Stop Worrying About Gaining Muscle Mass


    https://trainright.com/cyclists-runners-triathletes-stop-worrying-too-much-muscle-mass/?utm_source=CTS+Newsletter&utm_campaign=235d93999b-EMAIL_CAMPAIGN_2017_10-3-post-season-ultra-guide&utm_medium=email&utm_term=0_9d08d48022-235d93999b-103035067&mc_cid=235d93999b&mc_eid=9c1af03c1a
  • Al TruscottAl Truscott
    Dave Tallo said:
    @Al Truscott: - can you give any advice on the weights you use with your 'superslow' protocol (described in a few other threads?)    Like, how close to failure, or percentage of maximum possible 1 xrep lift, or whatever?   I've been trying this with weights that are very much on the lighter side of things.  
     How do I choose the weight to use? I've found that a good starting point is the weight I can use doing a normal set of 3 x 8-12 reps. EG, if I can do a biceps curl 12 times in 45 seconds, and repeat that twice more with 45 sec rest between each set, I can usually handle that same weight 4-6 times, taking 120 seconds to complete those 4-6 reps. A cross check to see if I have the correct weight: the final rep should feel like it is being done @ failure. Like the bike leg in an IM, it's best to err on the conservative side. If you get it wrong, next session, add more weight. The whole idea is to prevent injury. I make liberal use of the stopwatch/timer function on my watch. 15 seconds to do a curl, and another 15 to let it back down, is a long time when you're pumping iron. I recommend starting with 20 seconds (three reps in a minute) and working to one rep every 30 seconds over time. Anothet key is no stopping between reps, keeping constant, even effort the whole two minutes. No jerking when switching from up to down. No "stuttering" during the motion. Smooth, even, constant. A good, tiring workout can be had in 20-30 minutes, max. Remember, you are working 2/3rds of the time. 120 sec for one 4-6 rep set each muscle group, 60 seconds to move to the next execise, get ready, and go. No time for chit chat or gym socializing.
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