I have found that the tendons and ligaments retain their strength far longer than the muscular structure in later years. It follows then, that the proposed senior program of training should be oriented on series of low number, heavy reps for maximum strength.
As the strength inherent in tendon/ligament composition can only be developed by extra-heavy poundages, it may well be that the heavy single repetition represents a breakthrough in senior strength building procedure.
I further maintain that the amount of energy expended by series of heavy reps is less innervating than subjecting oneself to sets of light weight high repetitions hence minimizing the possibility of exhaustion that seniors are oft times prone to.
Generally, seniors, as well as the young, will find it easier to develop leg and back strength than upper-body power. It may be that the superiority of seniors' leg and back strength is that regardless of discontinuance of constant training, the senior is obliged to motivate his body via the hips and legs throughout life.
Another factor the senior should consider is the portion of the day devoted to training. Seniors, as explained, have a diminished power of recuperation. It would follow then, as I have experienced, that dissipation of energy throughout the day should prompt the senior to train in the early portion of the day so as to obtain maximum benefit from the reserve energy supply. I have found that I am 5 to 10% stronger during the day's earlier hours as verified by my strength level.
A vital point I wish to make here, one I feel I should mention again, is that drug usage and incorrect diet weaken the body's immune system. The young may benefit from the body's ability to some extent to counteract this for a brief period of time. Not so in the case of those of a later age, which is evidenced by increased aches, pains, sickness, etc., which is misconstrued as the product of aging. Great and lasting strength acquired normally or naturally requires a high moral conduct. All these couple together make the true strong man. Others who acquire strength by artificial means exists on a temporary basis and cannot be maintained throughout life. Those who attempt to prolong their strength artificially are on a one-way street eventually ending in serious disease.
It seems as if there's an increase in mood fluctuation. It is almost as if those moods driven from a positive attitude are brought about in a manner similar to recuperation from a training session. A break or a rest is vital for seniors if one is to put forth a good effort to better one's level of ability strength-wise. This mood fluctuation can be counteracted or changed to a positive state of mind by a concentration or meditation. In other words, if you concentrate on a positive thought you become positive in your actions, weightlifting or whatever.
Again, in reference to liquefied food and its assistance to seniors, due to the lower ability of the digestive system, development or retention of overall bodily strength is impaired. Seniors attempting to overcome this problem via increased overloaded food intake will cause sickness forcing a discontinuance of training, sometimes permanently. On the other hand, attempting to overcome this problem through the use of stimulants and concentrated food supplements eventually leads to a highly toxic condition resulting in sickness and again discontinued training. Luckily there is an answer to this problem and as far as I can see the only answer . . . daily consumption of liquid foods.
Once more, in reference to liquid food intake, the benefits are:
liquefying removes a major work part of the digestion, food in liquid form assists absorption, especially so with seniors, convenience of preparation many variations of flavor, etc.
This also applies to prepared soups and broths.
As a senior I have found on certain days that I will back off from forcing reps with heavy poundages even if the routine calls for it. You body language may tell you that everything is not quite right. On these hopefully rare occasions, I will undergo a lighter load workout and hit the bypassed heavier routine within one or two days. It is to be remembered, however, that you can't make a habit of this procedure but it has its purpose if used correctly.
Of course, I must admit that constant low rep weight training is not the most conducive to the improvement of the circulatory system. However, I feel that this shortcoming can be overcome by short distance jogging or bike riding; a pleasant break, I may add, from the rigors of heavy weight training and especially good for the temperament.
Those seniors approaching the 65 to 70 years bracket should periodically undergo training sessions using only sets of increased repetitions. This procedure should be followed for a period of two weeks every two or three months. The principle here is that such a procedure revitalizes the trainee mentally and physically rather than to lay off altogether causing a substantial drop in the strength level. This principle is applicable to the younger athlete and it is suggested that they also should follow the prementioned procedure from time to time. As they say, a change is as good as a rest.
Seniors especially must avoid overtaxing themselves too frequently when training, as this shocks the nervous system, which must recuperate from this. In the process nervous disorders can occur, evidenced by indigestion, insomnia, low resistance to colds, and worse. This subject and its correction is covered in detail in Training for Senior Weightlifting and Powerlifting in the Anatomy of Strength video series tape four (later).
At this point I want to discuss what may be from the physical standpoint the vital component involved in the quest for a long life coupled with extraordinary physical strength . . .
The body's immune system is the most important thing. There are many factors regarding this concept that I believe to be true. From the moment of birth, and before, the body is subjected to constant attack from the external environment in a life-or-death struggle. The pollution of Earth, ever-increasing in the mode of its forms, is tipping the scale in favor of the external attack. Fortunately, Mother Nature has provided the means of counteraction for those willing to act now. Or, I believe, if we hesitate, in a very short time it will be too late. The counteraction, of course, in order to overcome this situation is of a preventative nature involving an alteration especially in our living and thinking habits.
At the age of 65 to 70 after many variations of strength-building procedures in my worko8uts utilizing trial and error, the single rep system, combined with heavy, low rep warmups of 2 to 3 reps remains foremost in regard to substantial progress. All other systems as far as I am concerned fell by the wayside.
I arrived at my conclusion via an intuitive process, as it seems I have always done in respect to strength-building matters. A diversity of strength-enhancing procedures and exercises within the workout period detract from concentration, especially so in the case of seniors causing a lessening or elimination of further progress strength-wise. I suppose one could say that the single rep system gets you the most results with the least amount of energy expended. They say a change is as good as a rest and this advised alteration in strength building can snap you out of the doldrums moving you up to even higher poundages.
It is to be remembered, however, to warm up with lighter poundages. 3 reps, 3 or 4 sets, before starting the single repetitions.
When I was younger I was capable of performing multi-repetitions with heavy poundages. I found that when I reached the vicinity of 60 years and thereafter such a training procedure quickly led to fatigue and staleness. I later realized that this condition was due to lack of recuperative ability which continues in greater severity as age increases.
When preparing to increase a personal record, or records, the senior, should he have the opportunity, can consider training twice per day for a short period, concentrating on only one individual lift. This procedure could provide the possibility of lifting more heavy poundages without extreme fatigue, thus allowing for a higher record poundage on a variety of strength lifts.
Again, I wish to point out that higher rep training with heavy poundages can irritate joints with seniors, even so in the instance of juniors if they're involved with anabolics, as this promotes an imbalanced relationship between joints, tendons, and muscles.
Sometimes an increased series of lighter rep warmups, especially regarding seniors, can assist psychologically when building up to heavy low reps and singles when following an extended regimen of training prior to competition, especially so if one is prone to staleness.
Another approach that I have used with great success with senior competitors is pushing poundage to the point of failure after a series of increased low-rep warmups. I discovered when doing this and dropping back to lower semi-heavy poundages for 3 to 5 reps that I could perform more reps than when I did not push to failure beforehand. I really feel that the reason for this was mostly mental, causing the weight to feel lighter due to a more confident attitude. Seniors, especially, lose confidence very quickly if they are not exposed to heavy poundage every 2 or 3 days on each different lift.
Most seniors, as well as the younger, can lift more than they think they can lift. All you have to do is push the right button.
A note of caution for seniors using the single rep system. Do not overload the system. Do not overload the single rep poundage and it is recommended to train on this system not more than 3 times per week. It is of ultimate importance, however, to keep on with regular doses of heavy reps.
My fellow Senior . . .
if you don't use it, you LOSE it.
to be continued . . .
Enjoy Your Lifting!
