More From Doug Hepburn, Part Three

 

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!  

     

                                                  

More From Doug Hepburn, Part Two

 

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Our present lifestyle normally provides a life expectancy in the vicinity of 65 to 73 years. It is interesting to note that the majority of insurance companies try to avoid stating the maximum life expectancy figure for numerous reasons which I will leave to your imagination. 

It is my conclusion from this, logically speaking, that the best our present technology offers to our average citizen is 65 to 73 years of life. I further conclude that perhaps the deviation from our normal lifestyle, if properly implemented, could present the possibility of a life extension of at least 10 to 20 years beyond the present norm. 

If so, this allows for a reassessment, strength-wise, of our potential as a senior lifter. No amount of anabolic substances will enable a 100-lb woman to deadlift 800 pounds, and yet the body has this inborn capacity via induced excitation. There are on record numerous instances to verify this and it is interesting to note that very few, if any, received serious injury from their Herculean effort. 

One may speculate here as to just how much a heavy weightlifter could elevate should he be in the state of the pre-mentioned 100-lb woman. Mankind is on the brink of a new era or an exploration of the natural potential ability within the human body that will reveal capabilities that will far surpass our present ability strength-wise. The "Anatomy of Strength" series reveals in detail the exact procedure to tap this presently unrealized vast reservoir of potential. 

Just recently, medical science has become aware of the fact that the human body has the capability to produce any substance needed to eliminate every disease known to man providing, or course, that the individual affected is mentally and physically equipped to activate the bodily immune process. Natural herbal compounds present the answer to producing the highest level of the entirety of bodily function safely throughout life. I maintain that for every disease known to man there exists an appropriate herbal remedy. Longevity is extended by a regular daily herbal ingestion. According to documented evidence, numerous individuals have lived upwards from the age of 140 years to 200 years, which can be directly attributed to daily intake of herbal mixtures.  

It may interest the reader to know that I am a vegetarian, and I have been for the last 20 years. I believe that I have disproved the fallacy that it is essential to consume non-vegetable products in order to develop extraordinary strength and muscle size. 

I must also say here that a goodly amount of my muscle bulk and strength is directly due to herbal intake. I think the most important thing of all is the strengthening of the body's immune system through herbal ingestion which could allow those in life's later age to bypass the numerous diseases that attack the elderly, thus allowing the senior athlete many more years of active participation in sport. There is no reason whatsoever why men of 90 and over should not be elevating creditable poundages. 

Minor or major drug usage weakens the immune system, leaving the body defenseless to the attack of cancer and numerous other mental diseases. This is, to a great extent, why there's an abrupt drop in competitive athletes over the age of 60 and thereon. When the immune system is impaired, the aging process of the body is accelerated causing a substantial lowering of life expectancy. What a price to pay for a few brief years of the addition of artificial weight lifting strength.  

After a lengthy period of continuous alteration of the sets, reps, etc., withing the actual training routines I have perfected what I believe to be the ultimate strength building routine. In short, this routine is the only one that allows a continued increase in strength to a late age in life. This routine involves correct warmup procedure, a number of weekly training periods and all other aspects essential to progress. 

My experimental investigation brought to light many new or perhaps overlooked functional aspects of strength building. For instance, I became aware that shortened muscle memory retention is a factor of aging and that it is essential that various exercises must be performed with lighter repetitions up to 70 or 80% of maximum effort daily to prevent this problem. The exercises would vary from day to day in accordance to the overall exercise program. All this and other functional elements of strength building are explained in detail in Strength Building for Seniors via the VHS videocassette series.

It is extremely important not to expend the entire reserve of energy during the training period. If this principle is not followed, in a very short period of time a state of exhaustion will occur and if not immediately counteracted will lead to chronic exhaustion which could be a permanent condition thereon. 

When all is said and done, I believe that the heart of the overall strength building procedure is the building block: THE SINGLE REP GAIN. I am NOT, I repeat NOT referring to the 3, 4 or 5 rep gains because this attitude of mind leads to disorientation, hence ultimate failure. 

To achieve ultimate concentration, hence ultimate capacity strength-wise, the same concentration has to be pinpointed on a single thought or thing. The thing chosen to be pinpointed should be the heart of the procedure utilized to attain a defined goal. In this case it is the ONE REP ADDITION to the total number of reps performed in your previous workout. 

This applies to each and every exercise performed in each and every exercise period. 

For example, if you did 5 sets of 4 reps in the squat with the same poundage in each set in your previous workout, your forthcoming squat workout would have you doing 1 set of 5 reps and 4 sets of 4 reps. By enlarging this concept, as you will see, the same principle functions in respect to a future record lift desired. However, in this case the explosive build-up is much more powerful, capable of producing in weight elevated a 25-35 pound increase.

Concentrating on the single rep gain and, of equal importance, the date the pre-mentioned rep gain, especially a record competitive lift, will be accomplished, activates the storehouse of built up energy which, when released, forms a kind of explosion similar to stream pressure in a boiler. The explosion will be proportionate to the degree of built-up mental concentration.

From time to time, both young and especially senior lifters should undergo what I call a crash training program of short duration to shock the trainee out of a mental and physical rut. This program is centered on the concept of reestablishing the feel of heavy poundages. 

Seniors especially drift toward the tendency to perform high numbers of light weight repetitions. Comfortable, yes, but as a real strength builder, a flop. How many seniors have followed this type of training and upon looking back in their training notebooks, regardless of how well they think they fell, their limit poundages in all lifts have dropped 10-15%. 

This is the beauty of weight lifting. You just can't fool yourself with a barbell. It is my conclusion that high sets of high reps with a fairly heavy weight isn't suitable for strength-oriented seniors as it brings about the chronic fatigue at the first stage of an extended program and if not discontinued will result in a state of complete exhaustion. This is caused by the inability of seniors to recuperate from each succeeding workout session. Younger lifters do not normally suffer from this program due to their superior power of recuperation. 

From the age of 60 to 70 years I underwent numerous variations of training procedure. As my age increased I found that in order to retain my strength, or improve it, I was forced to condense my routine to short intense training sessions daily or every second day. I commenced each with a series of triple warmup reps, increasing the poundage, then to single reps, working up to a limit or near-limit poundage. 

The intensity of the workout depended on just how I felt at the time, physically and/or mentally, always leaving the workout with energy to spare. On certain days, if the spirit moved me, I would attempt a lift which could have been beyond my capacity. On numerous occasions I succeeded. It was then that I began to see more and more the power of the mind and realized regardless of age you can lift any weight you believe you can lift, and with impunity. 

It is important, however, to remember that your belief, if it is to be effective, is substantiated by tangible reasons or evidence to show that your state of mind is not the product of flights of fancy. 

Much of the training performed by seniors should be instinctive. However, if you are on the wrong track, you're in trouble. Very possibly it would be best at this point to seek the guidance of an individual who has pioneered the way and has credibility. 

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 training program should be oriented on a series of low number, heavy reps for maximum strength.

to be continued . . . 

Enjoy Your Lifting!