I’m turning 37 in a couple of months and I’ve finally noticed a reduced ability to recover from my workouts. My training plan has alternated between the Indigo and Layer System with the full complement of Biotest supplements.
I’m hoping to hear from others who have successfully come to grasp with getting older and adjusted their training programs.
A few questions:
Do you reduce the frequency in a given week of specific lift? i.e. move to a once per week per bodypart/lift?
Do you reduce the # of days per week? Currently, I’ve been training 5-6 days/week?
Do you reduce the volume in a given workout?
When I started working with John Meadows I was about 37 years old. He took my training from 4 to 7 days per week and I couldn’t recover until Tim put me on a protocol of Indigo-3G, Plazma and MAG-10. Having trained for nearly 20 years at that point I was shocked by the results. Soreness lasted about 1 day or less and 7 days a week was a cake walk.
I’m now about to turn 40 at the end of this month and I’m still training 7 days per week. I’ve probably only missed 6-8 workouts in the past year due to-and-from flying to Europe and/or illness. That said, there are certain exercises that simply cannot do. I was never much of a deadlifter, but now squats and bent over rows are on the list. My lower back is jacked up from squatting 700lbs with poor form back in my 20’s. I will occasionally squat with light weight and chains to unload the weight in the bottom where my back usually tweaks.
It sucks not getting to do some of the big lifts that I once enjoyed, but I’ve found plenty of other ways to stimulate growth without crippling myself with back pain. Giant sets, Prowler Push (backwards and forwards), dead squats, drop sets, Bulgarian Split Squats, etc keep the intensity high and the gains coming.
I think the biggest key in terms of recovery besides Indigo-3G, Plazma and MAG-10 is secondary workouts that focus on explosive movements, training for a massive pump and leaving reps in the tank.