Question of Strength 64

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Query: How does an over-50 lifter enhance his decrease physique if heavy squats and deadlifts are not an possibility on account of accidents?

Onerous to reply with out understanding precisely what these accidents are. But when squats and deads are all you possibly can’t do, and you’ll nonetheless carry out leg presses, hack squats, pendulum squats, leg extensions, leg curls, break up squats, and many others., there isn’t any excuse to not prepare the decrease physique.

Actually, if we’re speaking about hypertrophy, the squat and deadlift aren’t even the most effective lower-body choices for many! If you are able to do any of the workouts talked about above – even if you happen to can solely do two of them, like hack squats and seated leg curls – you will nonetheless be capable of construct your decrease physique just about optimally.

Even if you happen to can solely do one of many listed quad workouts and one of many hamstrings workouts, you possibly can nonetheless make stable positive factors if you happen to do 6-10 work units of these two workouts. It would get a bit boring, nevertheless it’ll work.

Your state of affairs can be extra problematic if you happen to could not do any of the listed workouts with out ache. If that is the case, possibility is perhaps to make use of the Prowler or a sled in your lower-body coaching.

Just a few years again, a 63-year-old former bodybuilder got here to me for assist as a result of he could not prepare his decrease physique with any conventional train. What we did was use the Prowler and sled, achieved in varied fashions, to construct his decrease physique. It labored! Actually, it labored so properly that he determined to enter a bodybuilding competitors. He beat guys 30-40 years youthful, and his legs have been his finest physique half!

Here is the factor, although: constructing legs this manner is not nice as a result of the size/distance of the units required to stimulate progress will get you in a state of extreme lactic acid accumulation and might be difficult for the lungs.

Because it does not have a loaded eccentric, it additionally signifies that it’s important to do it extra typically (to build up extra quantity) for it to work. He did it three days every week. However the truth that it does not trigger muscle harm really lets you recuperate quick sufficient to do it that usually.

With regards to loaded carries and sled work, I usually use the “10 meters = 1 rep” equivalencies:

In the event you’re utilizing it to construct muscle, this implies units overlaying 60 to 100 meters.
In the event you’re utilizing it for power, assume 10 to 50 meters.

You have to use a load that makes it arduous to complete the prescribed distance. This distance is NOT achieved by working. You have to use a “strolling velocity” to supply the muscle rigidity required to set off hypertrophy.

Attempt 2-4 pushing or pulling types for 3-5 units every, then relaxation 2-3 minutes between units.