Query: How does an over-50 lifter toughen his decrease physique if heavy squats and deadlifts are not an possibility because of accidents?
Exhausting to respond to with out figuring out precisely what the ones accidents are. But when squats and deads are all you’ll’t do, and you’ll nonetheless carry out leg presses, hack squats, pendulum squats, leg extensions, leg curls, break up squats, and so forth., there is no excuse to not teach the decrease physique.
Actually, if we are speaking about hypertrophy, the squat and deadlift don’t seem to be even the most productive lower-body choices for many! If you’ll do any of the workout routines discussed above – even supposing you’ll best do two of them, like hack squats and seated leg curls – you can nonetheless be capable to construct your decrease physique just about optimally.
Although you’ll best do some of the indexed quad workout routines and some of the hamstrings workout routines, you’ll nonetheless make forged features if you happen to do 6-10 paintings units of the ones two workout routines. It would get somewhat dull, however it’s going to paintings.
Your state of affairs can be extra problematic if you happen to could not do any of the indexed workout routines with out ache. If that is the case, a excellent possibility could be to make use of the Prowler or a sled to your lower-body coaching.
A couple of years again, a 63-year-old former bodybuilder got here to me for lend a hand as a result of he could not teach his decrease physique with any conventional workout. What we did used to be use the Prowler and sled, executed in more than a few models, to construct his decrease physique. It labored! Actually, it labored so smartly that he determined to go into a bodybuilding pageant. He beat guys 30-40 years more youthful, and his legs had been his best possible physique phase!
This is the item, regardless that: construction legs this manner is not delightful for the reason that duration/distance of the units required to stimulate expansion gets you in a state of critical lactic acid accumulation and will also be difficult for the lungs.
Because it does not have a loaded eccentric, it additionally implies that it’s a must to do it extra regularly (to amass extra quantity) for it to paintings. He did it 3 days every week. However the truth that it does not reason muscle harm in fact permits you to get better rapid sufficient to do it that regularly.
Relating to loaded carries and sled paintings, I usually use the “10 meters = 1 rep” equivalencies:
- If you are the use of it to construct muscle, this implies units overlaying 60 to 100 meters.
- If you are the use of it for energy, suppose 10 to 50 meters.
You will have to use a load that makes it onerous to complete the prescribed distance. This distance is NOT executed through operating. You will have to use a “strolling velocity” to supply the muscle stress required to cause hypertrophy.
Take a look at 2-4 pushing or pulling types for 3-5 units every, then leisure 2-3 mins between units.
As an example:
- Prowler push with low handles (hips upper than shoulders): glute center of attention
- Sled drag backward in a half-squat intensity: quad center of attention
- Prowler push mid-position (hips and shoulders in line): hamstring center of attention
- Sled sideway drag: adductor and abductor center of attention