best routines fo masters

[jimsteffen]

Full Power masters lifters over 50, what routines have you found to be most effective?
Four times a week feels good for the first two weeks then I feel as if I start to lose strength. Currently trying Mon. Wed. & Fri.
5ft 7in - 150Lbs (trying to get to 148) Thanks for any input.

[zekester]

hey Jim...For me, I dont use a set routine per say...I write out a routine, but go by feel and may tweek it the very first time or every time I use it or stick to it for a while?...Some things I have found to be effective routinely are...seperate push and pull days, Imstaed of combining them. I may combine something with leg day to fit it in...Also, rotator cuff/stabilizer muscle exercises...good luck

[jimsteffen]

Thanks Zekester. I found Sheiko had way to much volume. I didn't gain any strength.
Wendler 5-3-1 worked at first, but after 2nd cycle through it I found my strength waning.
So I think your advice is excellent. Dammit I still feel 25.

[zekester]

Heres a rotuine I'll be starting on March 26th...

Monday = Close grip {18 inch} flat bench pin press {3 different settings}
Pushups w/bars {23 inch width} tricep position
JM press w/chains - supersetted - w/dumbell skulls
Wipeout tri's with band pushdowns

Tuesday = Squat, Ham/Glute raise, Leg curls & extensions, Toe pushes
EZ bar curls, Run the Rack Hammer curls, Wrist-rollers

Wed & Thur = OFF

Friday = Use a barbell for...Flat, Incline, Declines presses and finish with pec-dec

Saturday = Deadlift, T-bar row, Shrug, Foam roller overhead presses {while lying on the roll}
Bands = front/Lateral/Pull-a-parts/dislocators in a quad set style

Sunday = OFF

* Some changes i may work into from time to time would be...ex.= instead of the barbell, I'll triple set the flat/incline/decline with dumbells and follow that with tricep work...ex = use leg press instead of squat and work in ab/addductors...

* Sets & reps will have to be worked out by you...I use low reps for heavy lifts {3-6} then as the weight I use and lifts I do get lighter I use more reps, going from 3-6 to 8-10, to 12-15, to wipeouts

* My routine is written as a guideline, not a gospel...

[jimsteffen]

Thanks for the input zekester. Jim

[dbunch]

I’m not quite 50 yet but I’ve had a huge amount of success with the 5/3/1 program. One of the things I like about it is how customizable it is. It has 2, 3, and 4 day programs. It emphasizes cardio (LOL sorry, I mean conditioning) and it’s an easy routine to follow.

[drummer]

Hey Jim,

I'm nearly 51 and found as I got older I needed more warm up and had to take it easy during the workouts. Jim, I'm a little heavier than you at 166-168 pounds. I typically compete in the 165's but have been in the 198's too back when I was younger. I found I needed to do some cardio work, treadmill/swimming/rowing just to be able to stay with the strength workouts and not feel wiped out.

I'm doing a very simple 3-4 day routine working EACH lift only ONCE a week. I found much more than that and my shoulders, hips and knees started to ache a bit too much. I use Ricky Dale Crain's ideas for the lifts. I have no set days to train as I have a crazy schedule during the week.

Bench day is flat bench press, pin presses from about 3-4 inches above the chest with a shoulder width grip, decline bench press and either flys or some type of triceps exercise for higher reps. I do the benches, rack work and declines for 5x5 to start and as the weeks go on I drop the sets and resp from 5x5 to 4x4, to 3x3 and down to 2x2. I do short cycles of 4 to 6 weeks...max! Anymore than that I'm feeling too beat up. All the reps are paused and/or dead start for a second or two. I will sometimes use regular old DB flat bench pressing in place of the rack work if I'm feeling to beat up from the rack pressing. I maintain the arch throughout the lift too!.

The squat and deadlift are similar workouts in that I start with 135x8, and move up in weight to a few sets of 5's, 3's, then three singles (heavy but not contest max'es) and then back down to a lighter weight and work on 3's or 5's. For the squat I do 2 to 3 sets of 3-5 reps with 3-5 second bottom position pauses at the end of the workout. At the end of the deadlift workout I stand on 45's and do 2 sets of 3-5 reps of what I call "long pull" deadlifts to work the start of the lift.

I do abs and make sure my cardio work is up to snuff! hope this helps.

John

[stinee67]

I'm 63 and I use what dbunch uses 5-3-1 great workout.

[jimsteffen]

Thanks fort the input guys. It helps keep me motivated. Jim

[osu122975]

I only use 45/25/10 lb plates. I utilize single, double and triple days. Work up to say a 3RM - the heavyiest you can do that day w/ good form and good bar speed. Then drop back 40lbs from that number and do 2sets x 3 reps; then add 20lbs more for 2sets x 2 reps and that's it.

Example bench: 45x25 135x2x8 225x3 245x3 265x3(max w/ good form and bar speed) 225x2x3 245x2x3 then maybe some heavy DB rows or something like that for the lats.

Deadlift days I like T-bar rows for assistance. Squat days I like any type of weighted back raise.

I only ever do one assistance exercise for each main lift. I lift almost everyday unless my body tells me to take a day off. The lower volume allows for more heavy training days which in turn, greatly increases competition strength while keeping bodyweight under control.

Week 1 do triples - Week 2 do doubles - Week 3 do singles then start over.

Day 1-raw bench
Day 2-box squat
Day 3-slingshot bench
Day 4-deadlift
Day 5-chest to half way up bench(builds pop off the chest by keeping strain on the pec/delts)
Day 6-regular squat
Day 7-off(or go three days straight and take a day off in between)

It works. I've made great strength gains w/ it!

[zekester]

I use to lift heavy all the time, but my shoulders couldnt take it, thier would be pain all the time...When I started going from heavy to rep challenge and back to heavy and just going back and forth on about a 4 week basis, I didnt experience the shoulder problems...Since that Ive also addressed my shoulders by doing specific exercises & stretches for a healthier shoulder and they are doing much better, but Im afraid to go back to heavy lifting all the time and try to plan it, the heavy lifting, more around when I may be competitng...I call it a series of peaks and re-peaks, trying to re-peak higher than I previously peaked...Trying to maintain my peak 1RM for more than a few weeks is something I havnt been able to do and often, in fact always find myself never being my best at a competition becausde I peak early in anticipation of the meet and cant maintain it...

[osu122975]

I also utilize this method - which works well also. Each percentage is weekly. DL and Squat are done using doubles.
50%x8x3
55x8x3
60x8x3
65x8x3
70x6x3
75x6x3
80x3x3
85x3x3
90x3x3
100x1x3
...then take a week off and try for a new 1RM. The goal is to do your previous 1RM for a triple. Even if you don't get it, take a week off and attempt a new 1RM. Cut back on the assistance work once you start to feel like your recovery is being hindered. Usually starts around 70%.

Monday - bench
Tuesday - squat
Thursday - slingshot bench
Friday - deadlift

Using the lower rep volume helps ensure good bar speed and form. I'm actually getting ready to start back on this Monday.