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Originally Posted by Lucky 1
61 in a few weeks.
100 kilos (225 lbs) and do 4 sets to failure....
First set equels around 28 to 30 reps or a bit less depending on how im feeling that day.....
upper body.....lower body
I also ride my bicycle
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That is incredible elite performance for just about any male, let alone someone over 60! Barbell squats are hard because of the whole body bracing with internal pressure of the breath. Bracing up 20-30 times is really hard training, and high rep barbell squats to failure is probably the hardest training known to mankind!
Yep. Upper/lower works, and I think it's best for most because it's simplest split.
Just general info, the hypertrophy stimulation from a hard training day remains activated for about 72 hours, so hitting a muscle group hard every three days (or twice a week) is pretty much the optimum frequency, so I think upper/lower with a 4 day split (lower/upper/rest/lower/uppea/rest/rest) is rally effective, and the 2 day rest on the weekend allows full recovery to the nervous system over all.
If you thought about a training cycle, you could be doing pretty high reps for most of the time, and work toward more specific training for some heavier lifting. Maybe even do a 1RM every 6 months or so. You could be out there winning powerlifting trophies in your age class no doubt. Probably even a world record contender.
Cardio/cycle works wonders, and is actually shown to be really good for Neuron health (Brain CNS) via the production of brain-derived neurotrophic factor (BDNF). "Neurotrophic" just means neuron protective. Strength training is not shown to be as helpful to brain health compared to cardio as far as we currently know - but cardio is off the charts.
I did a research review for a fitness newsletter I used to publish monthly and this is the conclusion based on the studies that have been done up till 2020.
What practical takeaways can we take from the research?
Resistance training typical of gym goers induces immediate elevations in BDNF after a minimum of 5
weeks of training. Full body routines incorporating compound exercises using free weights at 60-80%
intensities are most effective, though the well trained equally benefit from higher intensities. The
elevations in BDNF are acute and return to baseline 30 minutes after a bout.
The overall research on resistance training shows cognitive improvement in the elderly after they
commence resistance training (Li, 2018), so it is likely that acute elevations in BDNF from lifting
weights has some neuroprotective effect, but we cannot say for sure.
In comparison, aerobic exercise clearly induces acute
and chronic resting BDNF elevations. The BDNF
related neuroprotective benefits of aerobic training have repeatedly been demonstrated across a range
of age groups and neurological and psychological disorders.
We can therefore conclude from the available evidence that aerobic exercise is optimal for the development, growth, repair and survival
of neurons, and hence, the long-term preservation of neurological and cognitive health.
Concluding points
• BDNF is the neurotrophin most responsive to exercise
• Resistance training typical of gym goers acutely elevates BDNF levels after 5 weeks of training
• Resistance training induced BDNF elevations last about 30 minutes
• There is no evidence for chronic BDNF elevations in response to any resistance training protocol
• Acute BDNF elevations from lifting weights probably have neuroprotective benefits but evidence
is inconclusive
• Regular aerobic exercise of sufficient intensity induces acute and chronic BDNF elevations
• Aerobic training almost certainly outperforms resistance training for long-term
cognitive/neurological health
• People undertaking resistance training should include regular 30-minute bouts of cardio for
neuroprotective benefits
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