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Coach Bobby Maximus gives out practice tips to train over 40 hard

As you get older, you do not have to stop exercising or give up your current fitness. There are numerous examples of people who could maintain a high level of fitness in their "later" years.

I was able to maintain my fitness despite having been told for years that I would fall:

"Just wait until you hit 30. Things will change "

" When you reach 35, you will start falling apart.

"40 is a game changer. You will lose everything.

It's all bullshit.

Well, maybe not all bullshit.

Things have changed over the years, with age it has become easier to hurt me, I do not recuperate from hard workouts and soreness is a much bigger problem after difficult workouts, so to stay on the bus I had to remove certain movements from my program, and I had to make changes to other moves as well.

If you If you are an "old athlete" and still want to make progress, I would suggest making some changes to the following exercises.

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			<span class= Rodale Books

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The Back Squat [19659015] No Heavy Lifting,

Every time you paint your body in red or exceed your absolute limit, the risk of injury passes through the roof. This is especially true as you get older. That's why I rarely do more squats.

Does it feel good to squat? Hell, yes, but you know what does not feel good?

One of my main goals in training is to be better at life. I want to be better at my job, look better, feel better and be a better father and husband. If I get hurt, I can not get better at these things. If I get hurt, then I'll actually suck on those things. Have you ever hurt your back? It is a miserable experience. Anyone who has hurt their back will tell you right away.

When it comes to squatting, I follow a simple rule. I never lift more than 75 percent of my 1RM. Why 75 percent? It is the number that I find that most people's shape collapses and the risk of injury increases exponentially. In my opinion, there is really no reason to go beyond that number, unless you are a competitive powerlifter.

To replace the heavy lifting. I do a workout every 1 to 2 weeks where I raise 4 to 5 repetitions at 70 to 75 percent 1 RM (3 to 4 minutes rest between sets). By doing so, instead of lifting as hard as possible, I assure that I can continue to build strength and protect my back from injury.


Easier Lifting with High Repeatability

I used to do a lot of heavy weight with little repetition, but as I got older, I switched the opposite to a light, high-resolution format.

When it comes to deadlifting, the use of lower weights and higher repetitions strengthens the lower back – which is especially important for older athletes.

One of my favorite formats that I've used instead of traditional heavy lifting is:

  • 3×20 deadlifts at 30 percent 1RM
  • 3×20 deadlifts at 30 percent 1RM from a 4-inch deficit (ie standing on some plates ) or a platform)

    Note that this training is not easy. It seems to be a relatively light weight, but if you perform deadlifts in sets of 20 reps, mainly due to a deficit, your abdomen, hamstrings, and grip will be taxed in a way that you probably have not experienced before ,

    Doing this once a week is one of my "secret" ways to avoid injury. I have not been injured in the gym for years due to this preventative training.

    The Pullup

    No more pull-ups, much neutral grip

    No more pull-ups. This is the handle where your hands are standing on a straight pole. For me, the elbows are stressed too much. I believe that this is one of the major causes of elbow injury and tendonitis in the gym.

    I also limit pullups with a wide grip. I almost dropped them out of my program – but I will occasionally do them (for example, when I'm traveling and the local gym or hotel only has a straight bar). The vast majority of my pull-ups are now performed with a neutral grip, with my hands close together and facing each other. The wider you grip, the more stress you place on your shoulders. This is especially true when your hands are pointing away from you.

    At my age, my shoulders have seen wear and tear for a lifetime. By using the neutral grip for pull-ups I can limit further damage to the shoulders and ensure that they remain in perfect condition.

    Behind the neck press


    The back-neck press is not bad in itself. The exercise can be helpful in building up your shoulder strength. This can be a problem for older athletes.

    The position of the shoulders when passing the press behind the neck may indicate an athlete's already existing shoulder problems. It can also cause injury if an athlete generally has problems with shoulder mobility.

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			<span class= Rob Northcutt

    Let's face it, most older athletes have problems in both areas, and I have worked with a large number of athletes, amateurs, amateurs, and almost everyone at some point they had a shoulder injury, and most need to work with shoulder mobility.When they are 40, their shoulders are already compromised and need special care and attention.

    Instead, I replaced the backhoe press with light dumbbells over head presses.

    Instead, I train 4 sets of 30 seconds of work, 30 seconds of "rest" with a pair of 10 to 15 pounds of dumbbells I perform the exercise and hold the dumbbells in the resting phase, arms outstretched.

    Every time I'm doing an upper body workout I'm going to do 2 to 3 sets of this 4-minute interval workout, this work is safe and strengthens the three K's Pots of deltoids.

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