When do you reach your natural limitation ? I mean, someone who work smartly and hard as steel, eat right and stays on track. After how many year he can say, there's peak ! I don't know if Swanso or Bossman can enlight me on this but at 40 you must one day reach an unbreakable plateau ? Like myself, due to heights/shape I won't ever reach 240lbs +
Is there a moment where you can say here I've optain the best body I could build with genetics, and do you can train until you die ? Like someone 60 years old still training ? Your strengh must one day decrease too ...
Chris, that depends on a lot of variables. I know a national champ PLer who is squatting 100lbs more are 46 than at 36 and still making gains in all three lifts. There is a 76 year old guy who trains OL at gym who still competes in the masters and places. coach was banned for life (life is 8 years BTW) and still trains like he is competing. He is stronger at 40 than at 30 and will compete again this year. These people all have one thing in common: the unwillingness to accept limitations. Obviously the body will age and not be able to make the gains it once did, but the mind tells the muscles what to do.
Your moment is far away yet, so rather than even bother thinking about it, think about how much better you will be in the future. Glass half full, friend.
I'm 40 and not even close to plateau-ing. I won't make gains like a 20 year old, but that's OK. Age is just a number, I thought that at 20 and I'll believe it until I'm done here.
db
What i have on mind, is a picture of me where i am no more than 180lbs with minimum fat (as minimum as i can). This is because i don't think i will be able to eat 3500+ calories/day consistently and from healthy sources to maintain, if you get point. So, i think there also practical limits.
DianaB wrote:Chris, that depends on a lot of variables. I know a national champ PLer who is squatting 100lbs more are 46 than at 36 and still making gains in all three lifts. There is a 76 year old guy who trains OL at gym who still competes in the masters and places. coach was banned for life (life is 8 years BTW) and still trains like he is competing. He is stronger at 40 than at 30 and will compete again this year. These people all have one thing in common: the unwillingness to accept limitations. Obviously the body will age and not be able to make the gains it once did, but the mind tells the muscles what to do.
Your moment is far away yet, so rather than even bother thinking about it, think about how much better you will be in the future. Glass half full, friend.
I'm 40 and not even close to plateau-ing. I won't make gains like a 20 year old, but that's OK. Age is just a number, I thought that at 20 and I'll believe it until I'm done here.
db
That's inspiring and yes I know that I'm far from that point, only 17 at the moment haha.
Until your done ? I personally plan lifting until body says : NO !!
ballas38 wrote:What i have on mind, is a picture of me where i am no more than 180lbs with minimum fat (as minimum as i can). This is because i don't think i will be able to eat 3500+ calories/day consistently and from healthy sources to maintain, if you get point. So, i think there also practical limits.
Yes maybe, but still everyone can make trough this !
I eat a big 3k cals a day, only healthy for sure and I keep prteins around 1.25g per pounds, cost me time and money but easily doable.
DianaB wrote:Chris, that depends on a lot of variables. I know a national champ PLer who is squatting 100lbs more are 46 than at 36 and still making gains in all three lifts. There is a 76 year old guy who trains OL at gym who still competes in the masters and places. coach was banned for life (life is 8 years BTW) and still trains like he is competing. He is stronger at 40 than at 30 and will compete again this year. These people all have one thing in common: the unwillingness to accept limitations. Obviously the body will age and not be able to make the gains it once did, but the mind tells the muscles what to do.
Your moment is far away yet, so rather than even bother thinking about it, think about how much better you will be in the future. Glass half full, friend.
I'm 40 and not even close to plateau-ing. I won't make gains like a 20 year old, but that's OK. Age is just a number, I thought that at 20 and I'll believe it until I'm done here.
db
goals will change too as you age...for now it might be getting the body you like and when you get it then you're not gonna stop training and it's pointless training for "maintenance" so then you might aim to get stronger, improve postural issues, muscle imbalances, improve performance in a particular sport, decline ageing process etc
there is no limit for "progress"...specific progress maybe but general progress, i don't think so
i'll always be able to get something out of training and will always have a goal to go for in that regard
right now it's to dunk before i get too old (i'm 30 this year) which is performance training mixed with getting dtronger at deads as well but not powerflifting
Actually D, I heard one time, women can between about 40-45 or so, actually increase a bit better in lifts. Some kind of slight change in the amount of Test production they can experience.
I don't think it's connected to Menopause, and I'm not 100% certain if this is true or not. Apparently some U.S. trainer told a woman at a gym one time, and I read about it online once.
swanso5 wrote:goals will change too as you age...for now it might be getting the body you like and when you get it then you're not gonna stop training and it's pointless training for "maintenance" so then you might aim to get stronger, improve postural issues, muscle imbalances, improve performance in a particular sport, decline ageing process etc
there is no limit for "progress"...specific progress maybe but general progress, i don't think so
i'll always be able to get something out of training and will always have a goal to go for in that regard
right now it's to dunk before i get too old (i'm 30 this year) which is performance training mixed with getting dtronger at deads as well but not powerflifting
Yes for sure !
current goals are pretty vague :
Overall fitness
Strenght
Healthy Life
Getting stronger at deadlifts ? Your the first to say increase the load on barbell every workout, don't in an normal workout you already increase strengh ? Yes I think so. Does that mean that one day you must adapt your workout to be able to lift heavier at one movement ? or when you reach a certain level in strengh you can see weakness in your "lift numbers" and must focus on increasing the weakling ?
I've tough to run until dead on a similar workout that the one i'm using now ... I was wrong ?
i'm not sure if it's your typing or your grammer but it's hard to read and make sense of...
every session you should be able to increase wt or reps performed with your current wt
this is monday workout for the last month but bear in mind this is a "pre written" template where i follow high / medium / very high / low volume and intensity weeks through each month so not all sets/reps are the same:
week 1
plyos
back squat - work up to 3rm then perform 2 x 1 at that wt...3rm for that day was 107kgs so then i did 2 x 1 at the same wt
1 leg pistol squats down to a bench - 4 x 8 @ bw
assisted glute ham raise - 2 x 8 @ 3kgs
core stuff
week 2
plyos
back squat - work up to 3rm then do 4 x 1 with same wt...3rm for that day was 108.5kgs so did 4 x 1 at that wt
single pistol squats d @ 1kgown to a lower bench than last week - 3 x 7 @ bw
assisted glute ham raise - 2 x 7 @ 2kgs (decreased wt for less assistance)
core
week 3
plyos
platform deadlifts - work up to 3rm than do 5 x 1 @ that wt...3rm was 117kgs so 5 x 1 at that wt
single leg pistol squats - 4 x 8 @ 2.5kgs extra wt attached
assited glute ham raise - 3 x 8 @ 1kg assisted wt
core
week 4
no plyos
no back squat/deads
single leg pistol squats - 3 x 7 @ bw to week 2 bench
assisted glute ham raise - 2 x 7 @ 2kgs
core
basically you see that 3rm's increase each week for main lift...on some of the upper body days there are regular sets and reps like 3 x 10 for each week and here's one exercise i did for a month:
week 1 - face pull 3 x 10 @ 50pds
week 2 - face pull 3 x 10 @ 55pds
week 3 - face pull 3 x 10 @ 60pds
week 4 - face pull 3 x 10 @ 65pds
- not all exercises change sets/reps each week like the day above does
as you can see wt was increased each week and for the next month i'll change exercises where most will perform an exercise for a lot longer so you won't be able to just increase each week so continuing on with the face pull:
week 5 - 3 x 10 @ 70pds (just)
- now you got all reps again so you must increase the wt or reps...you only just got it so here yoy can increase the wt for week 6 and risk only getting 6 reps which is too low for this kind of exercise and where it's spaced in workout which is at the end for this one or you can try for more reps with the same wt...this is your call depending on how you went on the exercise week 5
week 6 - 3 x 10 @ 75pds OR 3 x 11 @ 70pds OR change exercises
keep in mind though that deads have a long life span where you should be able to increase wt for years before stalling if you cycle everything properly...squats can be just as long but benches are a lot shorter because the muscles used are less as well as smaller so you can keep these going for ages with the same rep scheme if you want to but always good to switch up so if you do think like this:
last week you did 5 x 5 @ 100kgs so 25 total reps x 100kgs = 2500 total wt lifted...say you want to try sets of 4 next workout, your goal is to still do more work which in last weeks case was 2500 total kgs...sets of 4 will yeild 400kgs per set so divide 2500 by 400 = you'll need to do 6.25 sets to equal it...so here you can either go for 7 x 4 @ 100kgs again for a total wt lifted of 2800kgs or increase the wt 2.5kgs...102.5kgs x 4 reps per set = 410...410 x 7 = 2870
again it depends on the effort used in the previous session
Yes it does make sense, I've never calculate the volume before, witch is a bad mistake.
For the progression I got it all right for sure
Yes questions was hard to understand, mix between no grammar and confuse question lol
Another little question, to break real plateau we have to work on volume to keep progressing but, for exemple if I plateau deadlifts 3 reps 10 sets @420lbs =12600lbs ... To increase the volume of the next workout I would need to increase the number of total reps ... and I tihnk that 30 is quite the maximum reps we should do per exercises ... Because a 6x6 formula would probably be good to increase the volume (6reps 6 set, 36 total reps @360 = 12960lbs) Would that one day lead to overtraining with the rest of the workout ? I hope that deads won't plateau lol
- so long as you can keep adding wt than you won't need to count vol, it's only when you do change sets/reps you still want to be lifting more than last workout
- you don't have to increase vol either, you can increase intensity...remember vol is total reps so 4 x 10 is more vol than 6 x 6 but the wt used will be heavier so intensity will be higher...an important difference
- deads shouldn't really be done for high reps like that anyway if your not new to them...cut to sets of 4 - 6 and you'll progress where you'll need
- reps per muscle group is a better variable than reps per exercise...for strength you want 6 - 15/session...hypertrophy 24 - 36...for fat loss 24 - 48 (i think...search the set/rep bible by chad waterbury for actual figures) so 30+ reps can be definately be done
- if indeed you are deadlifting 420pds (i'd love to see a video) than you'll only be deadlifting 1/week anyway so you shouldn't overtrain but cycling from week to week or so is a good idea or inserting deloading weeks
And thanks for all the infos ! That anwsered question
At the moment deadlifts is 405lbs, for videos I am currently planning on making one of deads, millitary press and bench press ... So you'll see me deadlifting in room LOL !
Oh and if you do 4x10 for a while to keep progressing in your deadlifts. After let's say a month can you switch back 3x10 and serely break your old plateau ? Because if I plateau at bench press I will use the formula 6x4 for a month then switch back to old 3x10 and plateau will be bust ... What hypertrophy is exactly ?
, Greek word 
