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Changing routine

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astonvilla6621
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2011/08/18 13:05:32 (permalink)

Changing routine

Hi all,
 
Being a recent over 40 i am thinking of changing my routine, I have trained for many years and have allways gone heavy with between 8 - 10 reps in sets of three and allways acheived good gains in strength and muscle, however over the last year or so i have noticed more and more joints starting to ache and clicking particularly in the morning.
 
My question is, if i go lighter and do sets of fifteen keeping form propper strict am i likely to still make gains and yet put less pressure on my joints ? 
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    infidel
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    Re:Changing routine 2011/08/18 19:37:06 (permalink)
    astonvilla6621

    Hi all,

    Being a recent over 40 i am thinking of changing my routine, I have trained for many years and have allways gone heavy with between 8 - 10 reps in sets of three and allways acheived good gains in strength and muscle, however over the last year or so i have noticed more and more joints starting to ache and clicking particularly in the morning.

    My question is, if i go lighter and do sets of fifteen keeping form propper strict am i likely to still make gains and yet put less pressure on my joints ? 


    i should`nt think so.
    the pressure will still be on your joints, with even more movements, and less weight generally means less mass.
    sorry to sound a bit negative, but there you are.
    #2
    ginasmg
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    Re:Changing routine 2011/12/03 19:01:24 (permalink)
    You dont have to lift heavy to make gains,since joining the 50s club i have reduced weight and increased reps per set,in total the poundage i lift within a session is usually higher than that of lifting heavy per se,
     
    So i still increase mass,but have better definition.i also have increased sets, my usuall routine is sets of 20/25 reps.
     
    Now and then i lift heavier with less reps ie:5/10 reps.rare now though.

    Those who cannot fly seek to clip the wings of others.
    #3
    gymrocker!
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    Re:Changing routine 2011/12/28 12:56:33 (permalink)
    It's really no harm to train with lighter-higher rep weights from time to time. I train in cycles like this, usually going from progressively higher reps (Loading Phase) to heavier lower volume reps (Growth Phase) and the stick in a Rest week in between these cycles. I find it actually allows be keep making gains with hitting a plateau.
     
    I still make some gains when on the Loading Phase but once I hit the Heavier weights I seem to come on really strong again. No harm in keeping your body guessing and it keeps me interested and motivated to train hard.
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    mfactor
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    Re:Changing routine 2012/05/24 05:25:34 (permalink)
    Hi, you don't say how often you train , I found lowering the frequency of workouts worked for me, also try pyrimiding, maybe 15, 12, 10 and maybe 8 - 6,  I find that the high rep first set warms my joints up for the heavier sets and you get all the benefits of the different rep ranges
    #5
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