Training for Older Men, Dumbbell Dislocates - John Grimek (1981)

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Question: I like your magazine a lot. You cover all subjects in a detailed and explicit manner. However, I do have one beef. You, like most other magazines of this type, slant all your training and exercising toward young, active men. But how about us older fellows?  

I am in my mid-50s and wonder if my training should be altered in any manner. During my college days I trained with greater intensity than I do now. I had been forced to lay off due to business commitments but restarted my training a couple of years ago. However, I am not sure just how much I should do, and how often I should work out at my age. I simply want to regain my fitness and stay in good shape for the next 20 years or so.

When I saw you at the Mr. America contest in Santa Monica in September, I shook your hand but there were too many people around to bring up this question, so I decided to write. I had to admire your upright carriage and the look of fitness you possess, and I knew at the time that you must have the secret of staying well. 

Please, John, write in detail your training program, and offer some recommendations for those in middle-age like myself. I have heard several times that you still do heavy leg work and deep breathing movements lying on a bench . . . is that all? 

I suggest that you feature a senior citizen training routine occasionally in either Strength & Health or Muscular Development. Keep in mind, there's a lot of former barbell men out there eager to get back into training, and I'm one of them. 

Good luck and continue to stay fit . . . and keep up the great work with the magazines. Thanks.

Answer: If your training program brought you good results previously, there is no reason to change it. Of course, you don't have to train as much or as heavy as you did before, but always train within your ability. 

Too many of the former barbell training group, after a few years of laying off, think they should start back where they left off.

Why? I can't figure it out! Why should you? 

Take, for example, a sprinter who ran the 100-yard dash in record time, then after several years of laying off decided to come back. He doesn't go right out and expect to approach his previous record, he "trains for it" a few weeks of for several months, and gradually ups his speed, and after some additional weeks (even months) of training, he goes all out. And this is the most common approach. You start out slowly and gradually approach your previous weight or mark . . . that's the safest way too. 

You can include the same exercises you did when you were in shape, just use less weight and start out with higher repetitions. Increase your resistance slowly but gradually. In this way the muscles will respond without any undue stress. But don't try to hurry things. Just because you feel extra good at first is no reason to assume that you can handle more weight and include more exercises. Be patient and make progress slowly. Your whole body will respond more efficiently. 

How often should you train? As often as you like, but three to four times a week would be more than enough. And once you condition yourself, you'll be able to do more with hardly any trace of fatigue. 

In my own case I train wherever time permits. It might be once a week at times, and then it could be five times a week at other times; it all depends on how far I am behind in my work and what deadlines are coming up. But over a period of a year I manage to average about two training sessions a week . . . and find it enough. 

Moreover, I train according to the way I feel. 

If I warm up fast enough and become stimulated and get the desire to handle heavier weights and include more exercises, I do so but very seldom do I train for over an hour. I pace myself and get enough exercise during this time, and I do much more than just squats and chest expansion types of exercise. 

For years I avoided squats because my legs were getting overly massive from all the squatting I did over the years. Now I do squats but once a week and these mostly for conditioning, not for size or power. 

I see too many fellows getting "bum knees" these days and since I have injured my knees at various times, I don't want any permanent damage. 

I now settle for bench squats (squatting down to a bench) and occasionally, I do much heavier partials, just unlocking and locking my knees to keep the knee ligaments strong. I follow any leg work with some chest-expanding movements, such as pullovers or lying lateral raises and I use relatively light dumbbells. These exercises are not used for any pectoral development but for lifting the ribs and expanding they, which they do. 

Other exercises are included just to provide a thorough workout, and you can adopt a similar routine. However, avoid getting into a rut. I mean, don't get hung up on curling only. Keep in mind that leg and back work are more important, and if you allow your legs and back to weaken, which are more susceptible to injury, and they do become injured, you'll have trouble getting around. But if you injure your biceps you can still get around and do a lot of work without being incapacitated as you would be if your back and legs hurt. 

Men like Sig Klein, Milo Steinborn, Al Tauscher, Bill Lilly and many, many others who are up in age still manage to train several times a week, every week, and you can do the same. 

Try it, but make progress slowly. 

Don't rush matters, and train according to the way you feel. 

That's the best way to train at any age. 

Explaining the Exercise: Dislocates (1966)

by John Grimek

One of the most effective movements for working the latissimus dorsi, the deltoids and as an aid in expanding the rib box is the exercise known as "dislocates." 

The exercise gets its name from the action the movement imparts upon the shoulder girdle, articulating it fully. Of course, this exercise is quite versatile and can be done just as effectively in either the supine, incline or decline positions (the latter illustrated above), although each group of muscles are worked differently in each of the positions mentioned. 

Since this exercise is generally used in the supine position, that is, lying upon a flat bench, and used mainly for chest expansion, it is this position that I will explain. 

Preparation: 

Lie upon a flat bench and hold a pair of light dumbbells (10, 15 or 20 pounders) in your hands. Hold the dumbbells on the thighs, palms facing each other. 

Now move the arms, which must be kept straight, from the thighs to the overhead (lying) position without allowing the arms to fall below or above the shoulder level if maximum results are desired. 

The hands do not turn at any time and when the dumbbells touch above the head the knuckles face each other. From this position the dumbbells are returned to the starting position and the movement continued without stopping, performing a sort of semi-circle with the arms. 

Between 12 and 18 reps should be done and breathing continued as naturally as possible. You should, however, inhale as the dumbbells are moved overhead, and exhale as they are brought back to the starting position. 

In the supine position, while most of the muscles in the upper body are worked, the exercise is used mainly for chest expansion. 

In the incline position the shoulders seem to bear most of the work, while in the decline position the "lats" are strongly activated. 

In all positions, however, the effects upon the rib cage are excellent but only when a light weight is used so as not to interfere with the complete breathing action. 

Enjoy Your Lifting!   

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