Question about training over 40

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    Question about training over 40

    I am 47 and have mainly always trained one muscle group one day per week with a few changes when i hit a sticking point. Lately I have seen a lot of articles about guys over 40 being better off using upper/lower body splits 4 days a week and taking wed, sat and sun off or full body splits three times a week, mon, wed and fri. I would love some input and thoughts on this from some other guys on this subject. Any response will be much appreciated.

    Thanks

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    I did read Arnolds post on this subject and with respect to Arnold, I was just curious on some other opinions.

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    Wow, tough crowd

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    There's more than one way to skin a cat and it's all pretty individual.

    I have some guys that had been training 1x per week frequency all their lives and we lowered the volume and increased the frequency to 2 (and sometimes 3x's) a week on their weaker body parts and they blew up. My advice is this: try it and see what happens

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    Quote Originally Posted by Razorbak View Post
    I am 47 and have mainly always trained one muscle group one day per week with a few changes when i hit a sticking point. Lately I have seen a lot of articles about guys over 40 being better off using upper/lower body splits 4 days a week and taking wed, sat and sun off or full body splits three times a week, mon, wed and fri. I would love some input and thoughts on this from some other guys on this subject. Any response will be much appreciated.

    Thanks
    An upper lower or, push pull legs split would be fine.

    The most important part, despite the layout is going to be volume and frequency.

    A low volume approach with more frequent training can do wonders as long as you get enough rest. 4 days a week training.

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    Quote Originally Posted by Montego1 View Post
    An upper lower or, push pull legs split would be fine.

    The most important part, despite the layout is going to be volume and frequency.

    A low volume approach with more frequent training can do wonders as long as you get enough rest. 4 days a week training.
    Yes, I agree. Overall volume will have to be adjusted accordingly. I also feel intensity is the key to any program, regardless of layout. Obviously we can't train to failure every set, utilize umpteen cluster sets, drop sets, and RP sets. However, I feel many guys lack the true intensity that is needed to get to that next level.

    I'd love it if we could have a sub forum with videos of us training for critique. It's a shame many of us have to hide behind masks because of our hobby!

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    I am 54 and always did one body part per day. Works perfect for me. It gives each muscle group plenty of time to recover. At the end of the day forget about what your read or what people tell you is the best. Try different workouts and see what works best for you.

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    I'm 51. I do 1 body part per day except i throw in forearms, abs a couple times medium intensity. Ill do kill it thogh. 6-7 exercises, roughly 275-325 reps per part. Lower body hasnt been that intense but hopefully soon. recovering from hip replacement.

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    At 40 I was no different than 30 (from what I recall).
    But now I’m 56 and I train 5 days/week, no particular schedule of days. Depending on how I feel but Monday is always International Chest Day for me.
    So maybe:
    Mon-Chest and triceps
    Tues-Back and some forearms
    Wed-Legs or off
    Thurs-Legs or off
    Fri-Shoulders
    Sat-Biceps and some forearms (I split forearm muscles between Tues and Sat
    Sun-Off

    Depending on fitness levels I have clients doing the same. Younger guys maybe more volume if they’ve already got muscle.
    Dudes over 45 I keep the volume low enough to get them in and out of the gym in an hour or so. (Cardio excepted).

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