Internalfitness wrote: ↑
Wed Sep 11, 2019 7:47 pm
Seems a shame to see this resource underused, so I have a question if that's OK?
I'm 40 years old, not in terrible shape, no injuries to nurse other than an umbilical hernia I try not to aggravate, but I would like to improve my overall strength (and just try something a bit different; I use resistance bands and bodyweight routines as a general rule).
Equipment I have at my disposal:
Barbell + Dumbbells (various weights)
Reebok Deck (pictured)
Resistance Bands / Expanders (various strengths)
I am able to workout at the same time 3-4 times per week for up to 30 minutes at a time.
My aim is not to 'go heavy' not least because I will be working out alone, but ultimately to end up with what I would term a 'maintenance' routine; something I can have as my go-to weights routine.
Happy to answer any further questions.
I saw in your post that you have an umbilical hernia. I had one too and had it repaired with mesh. I've had no issues, but stretching over head, stretching my torso too much, bent over exercises, squats and deadlifts are all out. I had mine repaired as I started to find that no matter what I did it was sore and eventually, it would need repair with the threat of having an incarcerated bowel. I'd encourage you to get it looked at if nothing else and monitor it. I blew mine out squatting (I was a powerlifter and had to give up squats and deadlifts). For leg work I use a leg extension and leg curl curl bench and I bike quite a bit.
What I did was I got into bench pressing as I now focus all my efforts on that. Nothing wrong at all with using resistance bands and bodyweight movements. At times I use the same to supplement my weight training. I also found water rowing (Erg rowing at home) useful for back and shoulder girdle strength and it doesn't aggravate my back or former hernia. I'm no doctor, but I would definitely be careful with squats and deadlifts and any movement where you bend over....rows, good mornings, stiff legged deadlifts etc.
I've been following Dr. Jim Stoppani's writing's where he talks about increasing your training days as a "master's lifter". For years we've been told to dial it back a bit and reduce our training days, but the doc says (and I believe there may be a lot of merit to this) is that when you're younger your body is producing more testosterone than when you age. Training, especially if you're doing the power lifts creates an anabolic situation and your body grows as a result of the exercises. Well, the theory is that as we age and produce less testosterone, in order to go into an anabolic state so we can increase muscle mass (or at least at the maintain it at a minimum), we have to train more since training puts you into that anabolic state. This type of training I'm talking about is NOT talking your body and muscles to absolute failure and burning out. More like a controlled amount of volume so you're fresh for the next workout, the next day.
I started training more (especially on my bench press) where I went from once a week, to now training it 5 days a week! I use different percentages and rep schemes each time, but suffice to say and increase in my work volume has not been detrimental to me, and I was the epitome of a "hard gainer" - the text book version of it. I trained less than I probably should've over the years because that's what I read one should do. Now, after researching ad nauseum, I believe, for us older more mature lifters anyway, that going balls to the wall on one day and then resting for a few days before hitting that muscle group again, may be the wrong approach. More frequent training for us older guys, with reduced volume and careful attention to exercise form is what seems to get the job done.
I, too, use barbells, dumbells, kettlebells, a rowing machine, a recumbent bike, my power rack and bench, and bands on occasion. You can make it work with whatever you have. At one time I only had at my disposal a few kettlebells, a pull up bar and rings which I hung from the pull up bar, and had some of the best workouts ever! Bands and strands are excellent for working muscles and provide resistance without hurting yourself.
Right now I focus on only two exercises per training session. Since the workout is centered around the bench press I typically will bench press first and then follow up with one other exercise to keep the overall training session volume rather low. Typically I'd do stuff like a shrug, upright row, pull up on my Total Gym so my torso is supported and not hanging from a bar to further aggravate the hernia and curls. I rotate those exercises in as I want making sure to give equal attention to those exercises throughout the week.