Training Breaks for 40+ crowd

[1977_Corvette]

On a blast I can go 10 weeks straight before I start showing real signs of over training ( strength decrease, poor sleep, moody, extreme hunger pains ). When im just cruising on 200 mg of Test I can train and feel fine for 4-5 months straight. Kind of curious what the rest of you guys in the 40 or over do for training breaks? I really hate taking them but its absolute crucial the older you get.

 

[Dwayno]

you can incorporate DELOAD weeks - decrease load by 50% for example - really zero in on the exercise and focus for a week - sometimes its more effective for me than just training gorilla style for weeks on end

Im 39 but I went to nationals a few times - still 6ft 255lbs with abs - but training lighter and having weeks like this really help me stay in the game

 

[Warrior]

I’m 41 and I just go with how I’m feeling on any given day. I usually go to the gym 5 days a week and try to get a Saturday or Sunday in too. Yesterday I planned on a heavy leg day. Started off with squats and just wasn’t feeling strong so I did a light weight high rep workout. Just listen to your body. If it wants pushed, push it. If not, go easy…

 

[DieViolent]

Look up Renaissance Periodization and their take on mesos/deloads ect. I don't doubt you'll find something of value. They're really on top of the game right now.

 

[1977_Corvette]

I dont know if you guys can relate but I actually get anxiety knowing i need a week off. I cant just go home after work and relax during the week, its not healthy and i wish i could but i cant. Personally, slamming heavy weights 5x a week helps me tremendously with my mood, especially on a blast, im addicted to the post workout euphoria. I might go the deload route and just focus on machines/high reps for a week so i dont lose my routine. I might try out getting a deep tissue massage to see if that could help with the sorness and aches im dealing with.

 

[Warrior]

Yeah, try going light. Sometimes shit happens and I don’t get to the gym for a while. After day 5 I feel like an old man and don’t wanna get out of bed. I wonder how the hell I’ll ever get back to the gym but once I do I’m good to go. Don’t stop going, just change it up

 

[1977_Corvette]

Ended up having a great workout last night, about 90 minutes of hard bi's/tris, 30 minutes cardio then 20 minutes in the sauna. Got about 7 hours of decent sleep last night and feel like i got hit by a damn truck this morning. Got up 6, took my t4 and hgh, made coffee then just crashed out of nowhere for another hour which never happens. Completely exhausted all day today. I'm definitely going to schedule a full week off here and just let my body rest, my CNS has to be taxed right now. Friday nights i usually do legs because my gym is empty but I might just order a pizza after work and watch baseball

 

[Ulamalop]

As we age, mitochondrial efficiency nose dives and we don't oxygenate as well as in our 20s.....just have to adjust accordingly.

 

[jasmado]

Yeah, try going light. Sometimes shit happens and I don’t get to the gym for a while. After day 5 I feel like an old man and don’t wanna get out of bed. I wonder how the hell I’ll ever get back to the gym but once I do I’m good to go. Don’t stop going, just change it up

I agree sometimes showing up is half the battle

 

[Mack]

Ended up having a great workout last night, about 90 minutes of hard bi's/tris,

A 90 minute arm workout?
Good gravy!

 

[Mack]

I train 4 On 3 Off.

been doing that for 10 years.

maintain or gain it works great

schedule came out of my work and family life situation

I train Monday through Thursday then Friday/sat/Sun are off days

Monday rolls around and I’m 100% recuperated and ready to train

Monday- chest & shoulders

Tuesday- back

Wednesday - legs

Thursday - combo chest & back & misc.

I rarely ever train biceps or triceps

 

[nhbskull21]

I train 4 On 3 Off.

been doing that for 10 years.

maintain or gain it works great

schedule came out of my work and family life situation

I train Monday through Thursday then Friday/sat/Sun are off days

Monday rolls around and I’m 100% recuperated and ready to train

Monday- chest & shoulders

Tuesday- back

Wednesday - legs

Thursday - combo chest & back & misc.

I rarely ever train biceps or triceps

I put things like bicepts, triceps, calves at the end of work outs cause if I don’t get to them they got his as secondaries in my other lifts.

 

[jasmado]

I guess I'm old school but I use Arnold's push pull
Plan. Chest back, bis tris, legs and shoulders.