WEIGHT LIFTING FREQUENCY FOR MEN OVER 40, HOW OFTEN YOU NEED TO LIFT TO SEE RESULTS?

HOW MANY TIMES A WEEK DO I HAVE TO LIFT WEIGHTS TO SEE GAINS…?

As you age, your life priorities change. Once you were 20 and pumping iron every day seemed minimal. Your recovery ability was ace, and ample quantities of natural testosterone coursed through your body. Now, 2-3 decades later, you balance marriage, a full time job ( Unless you were lucky enough to retire early) family commitments, kids, grand kids, life’s stresses, and generally the daily grind we all call life.

ITS ALL ABOUT RECOVERY NEEDS

We would all like to be financially able to work out at our choosing, when we feel like it, only to be fed by our personal chef afterwards, then sleep as long as we want stress free. But that’s not common or realistic.

So, for myself, like I’m sure many of you, i want to lift, i want to stay in shape, maintain and perhaps add a little muscle, but i have limited time and energy. Hence why it is essential to have a sound working knowledge on workout FREQUENCY and how it ties into RECOVERY.

IT’S ALL ABOUT YOU AS AN INDIVIDUAL

Frequency means – the number of training sessions complete within a period of time. Most commonly per week. Most importantly, frequency includes the number of times you workout a particular muscle group per week. And I’m glad to report, there IS a science to it, so get comfortable, grab a brew, and read on my friend.

First, we need to consider HOW MUCH, we as an Individual need, to train each muscle group per week, for an effective hypertrophy response (muscle gain and maintenance). Long drawn out workouts at a low frequency can lead to over training and little time for recuperation, which i will cover next. Short workouts over a higher frequency, leaves little time for life, and can burn you out quickly.

THE MAGIC 48-72 HOUR WINDOW

So, to come to a happy middle ground, we must look at recovery and the time we need AFTER a workout, to recover, and build muscle, prior to hitting the iron again too soon. Once we know this, we can figure what frequency we need personally. And as men over 40, we will need longer to recover. Sorry, just a fact jack.

It is a general consensus amongst all physical science professionals, that 48-72 hours is the magic hour requirement for muscles to recover from intense weight workouts. Usually the larger the muscle group, the longer you need. Age, genetics, and chemical enhancement (Not advised) also play a big part in just how fast you can be ready to tear up the iron again.

According to studies, it “has been surmised that training before muscle protein synthesis has fully run it’s course-which lasts up to 48 + hours post exercise-impairs muscle protein accretion.” In other words, don’t train until you are fully recovered, or you may even lose muscle and rive yourself into a state of over training. (Schoenfeld)

FREQUENCY DOES NOT BUILD MUSCLE

KEY POINT – in a 2007 study, it was determined that beginner lifters can benefit initially from 4 workouts per week, as their load is lighter, intensity lower, and most likely, age younger, allowing quick turn around time. But for us older hunks, optimal gains are to be had with 2-3 workouts per week! (Schoenfeld)

What’s interesting too, is that as long as perform enough volume per muscle group per week, you will show results regardless of whether you train 1,2,3 or 4+ days per week.

Now, this even shocked me. I grew up idolizing the old school Mr. Olympia’s, the Arnold’s working out 5 days per week twice per day. Other than not realizing that recuperation is doubled in speed by anabolic steroids, i also didn’t realize that as a natural healthy male, I’d kill myself on such a routine.

So, read this carefully. Take it in. FREQUENCY DOES NOT HAVE IMPACT ON MUSCLE CREATION ITSELF, IT’S PRIMARY FUNCTION IS TO MANAGE WEEKLY VOLUME.

Do keep in mind though, that there is a value of spreading volume out across a greater weekly frequency, IF you have the time and recovery ability.

WHAT DOES AIRFORCEFIREDAWG DO?

At 57, i bust my ass with just 2 intensive routines (An A-B Split) and couple those with a fast walk track session on the weekend, mixed with lots of dog walking during the week. I just make sure (see my volume Roll Call) that i hit each muscle group with around 10-12 sets per week. I train Arms both days, as my recovery ability for my arms is greater than that of say, my chest, or legs. I train legs once per week. I need a full week just to recover if i work my legs hard enough.

YOU will be different. You are not me, as I’m not Arnold Schwarzenneger.

Don’t forget though, ANY frequency is better than NO frequency. It’s what your life and schedule will allow. You just need to be more efficient with your training.

So, what does this all come down to? Manipulate YOUR needed volume per body part, with a training frequency that is compatible with your life and recuperative ability.

CUTTING TO THE CHASE

Frequency of training in itself does NOT play any role in muscle growth. training each body part with a minimum of 10 sets per week over 2 moderate training sessions, is better than all in one ball busting marathon once per week, or 5 half-assed training sessions, which leave recovery ability depleted, and a family who no longer recognize you. (Schoenfeld)

There you have it. Know what each body part needs in training minimaly for you. Allocate 2-3 training sessions per week that is freindly to your schedule and life commitments, work out properly, with a sound exercise science knowledge base, and recover for 48-72 hours before working out a particular muscle group again.

I cover much of these topics in other Roll Calls, so i hope you check them out and they help you.

See you at the next Roll Call.

Shift dismissed.

SOURCES/CITATIONS

• Science and Development of Muscle Hypertrophy (Second Edition), Schoenfeld, Brad, Human Kinetics, 2016,21.
• American Council on Exercise: Personal Trainer Manual (Fifth Edition) ACE, 2014.

All images used here are either Public Domain or permissible to use with disclaimer that follows. Credit has been given to all of my sources. “The appearance of U.S. Department of Defense (DoD) visual information does not imply or constitute DoD endorsement.”