Thoughts on deload cadence for elders (not 40 lol...think 70...and 'just starting'). Deeper lows on "light" weeks? More frequent?
And what about cycling/tweaking macros over these weeks -- just over-thinking it, or something there to consider?
Finally, again for us GreyBros - Any special considerations for connective tissue -- we all see how it takes longer to heal ligament/tendons with age. Any guidance here?
Not necessarily deeper lows, rather base you training targets off of a low training max. This is something Jim Wendler preaches regularly. For instance, if your squat max, or estimated squat max, is 200 lbs most would take 90% of that as their "training max". I'd rather see you take 85% or even 80% of that number and use as your training max. So instead of 200, now your training max is 170, or better yet, 160. The weekly targets of 85-95% I used as examples in the article are 85-95% of the 160 or 170 NOT the 200. This keeps your training weights in a range where you should be "feeling" the weight but still have excellent command of the technique. Over time you slowly increase the training max by 5lbs at a time, as you are adapting to the training loads. By using a low training max your deload and "light" week should be easy to recover from. I'd also skip the "strategic" singles and just hit your target 3-5 reps for the "top" sets weekly.
As far as food, just make sure you're hitting protein and calorie targets to ensure recovery. I like 1.2 - 1.7g per kg of bodyweight for protein, and around 15 x BW for total calories. Fat around 30-40% of total cals, and carbs make up the rest.
I LOVE the GreyBros! That's awesome! As long as you are using clean technique and a low training max, joints and connective tissues should be adapting just fine. However, and this is a video series I've been releasing the past couple of weeks for my subscribers, very high rep band exercises for the joints may be beneficial. Like pull aparts, pushdowns, leg curls, etc for 200-300 reps with light bands can be very beneficial for joint health and overall resiliency.
Hope that helps, and thanks for the awesome questions!
Thanks.
Thoughts on deload cadence for elders (not 40 lol...think 70...and 'just starting'). Deeper lows on "light" weeks? More frequent?
And what about cycling/tweaking macros over these weeks -- just over-thinking it, or something there to consider?
Finally, again for us GreyBros - Any special considerations for connective tissue -- we all see how it takes longer to heal ligament/tendons with age. Any guidance here?
Great questions!
Not necessarily deeper lows, rather base you training targets off of a low training max. This is something Jim Wendler preaches regularly. For instance, if your squat max, or estimated squat max, is 200 lbs most would take 90% of that as their "training max". I'd rather see you take 85% or even 80% of that number and use as your training max. So instead of 200, now your training max is 170, or better yet, 160. The weekly targets of 85-95% I used as examples in the article are 85-95% of the 160 or 170 NOT the 200. This keeps your training weights in a range where you should be "feeling" the weight but still have excellent command of the technique. Over time you slowly increase the training max by 5lbs at a time, as you are adapting to the training loads. By using a low training max your deload and "light" week should be easy to recover from. I'd also skip the "strategic" singles and just hit your target 3-5 reps for the "top" sets weekly.
As far as food, just make sure you're hitting protein and calorie targets to ensure recovery. I like 1.2 - 1.7g per kg of bodyweight for protein, and around 15 x BW for total calories. Fat around 30-40% of total cals, and carbs make up the rest.
I LOVE the GreyBros! That's awesome! As long as you are using clean technique and a low training max, joints and connective tissues should be adapting just fine. However, and this is a video series I've been releasing the past couple of weeks for my subscribers, very high rep band exercises for the joints may be beneficial. Like pull aparts, pushdowns, leg curls, etc for 200-300 reps with light bands can be very beneficial for joint health and overall resiliency.
Hope that helps, and thanks for the awesome questions!