All of it.
Light weights. Heavy weights. Moderate weights.
You can make gains with just about any program. It all works.
Consistency is your key to success with weight training over 50 years old..
After eight weeks no significant differences were noticed in muscle thickness of the biceps. Strength, however, did favor the low rep, high weight group.
So, if you’re looking to get pumped and go shirtless, both bodybuilding type training (higher reps) and strength training (higher weight) will get the job done.
If you’re shooting for max strength, stick with the heavier weights and lower reps.
Try this workout below. I guarantee your success if you:
In this program, we change the training approach every three weeks, using low-rep strength training, mid-range metabolic conditioning to very high repetition endurance workouts.
It all works and it works even better when you continuously change it up.
Try this workout.
Are you a heavy weight, low rep lifter or lighter weight, high rep lifter? Please comment below.
Journal of Strength and Conditioning Research/National Strength and Conditioning Association 2014 Oct;28(10):2909-18. doi: 10.1519/JSC.0000000000000480. Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men.
Mark aka The Old Spartan and Over-50 Fitness Savior is a 61 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark works with Active Boomers wanting to squeeze back into their college jeans using his signature Spartan Method system.