How to maximize recovery│Dr. Brad Schoenfeld

[@kimalexschwartz]

I am 56 and i started weight lifting 2 years ago. In my younger days i did a bit of weight lifting, but today after 2 years of training i am stronger than i have ever been. I train 2-3 times a week, which seems to be my maximum and besides that i do 3-4 aerobic workouts and i will try to fit a couple of HiiT into my rutine also. The workout combined with fokus on food intake and vitamin supplements have made me a better version of my self.

[@Sky10811]

did u think to incorporate pilates/stretching? i do between days of weight lifting. i discovered that biological age is defined by: 1. proportion of muscle vs fat vs bone 2. how flexible we are

[@willmcgregor7184]

Im 62. I have doing mostly supersets of antagonists (eg chest/back) type w/o since mid teens. I am in better shape than my son & his twenty something peers (few exercise or eat well). Set volume has decreased a bit but my use of Drop sets, rest pause, effective rep training has gone up. Fitness, health and nutrition mostly comes down to Discipline. If you have that its Much easier to be fit. Imo most people don’t need a gym membership. They need Discipline. Its Much more efficient to work out at home. Few hundred $ or less and you can have virtually everything needed to be fit, strong lean. Discipline also applies to using data from qualified sources Not crap on social media or work outs of Juiced bros.

[@michaelschneider3681]

I only listen to sport scientists and modify from there.

[@markwhite6782]

Well, again this guy answered a lot of my questions I had through his full interview. I am 60 years old and work out every other day so I have been giving myself a 48 hour recovery. I always wondered if I should give it an extra day. These are great videos!

[@oldnatty61]

Yeah. You're now 61, You should give it 72.

[@christopherhaak9824]

Just turning 59. I've dropped back to 2 days a week now for resistance training. I do my entire body, all of the major push and pull exercises along with some other rotator cuff work and a few other things. Works much better for me to have several days of recovery between lifting sessions. The other days, I do 45-60 minutes of upper zone 2 cardio plus add two days where I do some zone 5 4 x 4 or maybe some zone 6 short sprints. When I do the cardio, on two of those days I do core and much more stretching (flexibility is probably a weak point for me). On the cardio side, I can toast my 20+ YO kids on steep hikes and so on, but they kill me on brute strength and also flexibility. All good, have some good goals for target strength by the time I turn 60.

[@fugitivetattoo]

69, I stimulate the shit out of muscle, going three consecutive days in a row. (due to being away at work the other half of the week). Workouts can be as fast as 30-40 minutes. Short workouts, but you have to make sure you're working. You must put yourself into Spartan Mode during those short sessions. Squats, Romanian deadlifts, Leg Press, using one leg at a time. Ham curl, one Leg at a time. Next day- Close grip barbell bench press to pre-exhaust, then right to Dumbell Press. Then Dips, followed by an isolation that targets the long. head of the Tri. Done. Next day- Upright Row. Go a little more upright to target upper back&traps, then Overhead Standing Press. Then Lat Pull-down using reverse grip (gets your biceps into the movement) Follow with biceps curls- whichever one you like. Done. For the remainder of the week it's going to the market, cooking, eating lots of high quality protien, omega 3's, Cod liver oil, eating whole food. That's part of training too, equally as important as the gym.

[@EdwardsNH]

As someone in his 50's, I'm usually a lot stronger than the 20 somethings in the gym. And yes, I've been lifting since I was 13. The key for me, I believe, is prioritizing recovery and mitochondrial training through well thought out cardio. Muscle mass is biologically very expensive, so if you let that slack on top of the testosterone loss, you're just not going to be able to build much muscle as you age

[@shalomagape5457]

What is mitochondria training? How do you train your mitochondrias? Thank you

[@bbreon75]

What is mitochondrial training?

[@Broonmonk]

HIITT maximises mitochondria, magnesium helps....​@@shalomagape5457

[@christopherhaak9824]

Zone 2 cardio training for mitochondria@@bbreon75

[@evianevans292]

Keto and intermittent fasting and fermented foods

[@Baddawg22]

Mike Mentzer is smiling upon this discussion

[@AbolfazlShahani]

From heaven

[@saskhiker3935]

Weird about that cold water emersion. As college athletes thats what we did after practice in the training room we hung out in the ice bath.

[@integratedboxingsystem8827]

I'm 55 and I go hard full body workout once a week and my gains are great. I've been working out since childhood. Giving my body 7 days rest in-between hard sessions insures my muscles have not only recovered but have grown.

[@xSeeJay91x]

Can you write more about your routine?

[@integratedboxingsystem8827]

@@xSeeJay91x I do cardio at least 4 times a week. I Do seated leg press, glute kicking machine, Adductor Adductor machines, Straight leg dead lifts and assisted lunges. For the upper body I do it all standing up on the Cable machine. Incline Bench, Reg Bench, Lat row, triceps, Biceps, Pull ups and Chin ups.

[@xSeeJay91x]

@@integratedboxingsystem8827 sets?

[@bitburg40]

For way too long the people we thought were experts such as the FDA and the medical establishment that gave us the food pyramid and RDA were giving us accurate information. Turns out our well-being is not their focus. I don’t listen to anything they say nowadays. I’ve learned more about diet and exercise in the last year from these types of doctors, Peter Attia, Dr. Patrick and many of the carnivore/keto doctors than than the b.s. I’ve been taught over my lifetime.🤪 @@integratedboxingsystem8827

[@LeDogueDeBroceliande]

As a 300 y/o American individual, I only do light HIIT sessions with rest periods of one semester between sets, and lemme tell you I'm staying jacked on a conventional diet and still much stronger than my 4 year old great-great-great-great-great-great-great-grandson. 💪

[@joegallagher1842]

Is recovery muscle specific or is it a whole body thing like illness?

[@Gymreview84]

Bro splits making a come back

[@hikerJohn]

Rhonda needs to go to the gym . . . If I can do it at 70 she can do it more than she is. For us old farts it's always the joints that suffer. The other problem with getting old is we cannot eat as much so, in order to get enough protein we have to practically be carnivore or supplement.

[@saskhiker3935]

How do you know how much time she spends in the gym? I trust Rhonda is taking care of her health and meeting her own fitness goals.

[@hikerJohn]

@@saskhiker3935 I did not say how much time she spends in the gym, just that it was not enough . . . she's flabby. She could spend more time running instead if she does not like the gym.

[@AdamL_18]

its fascinating we are in 2023, 8 billions human on the planet, and we are just beginning to figure out how to optimize recovery, training and diet. there is so many myth and bias studies and hypothesis .. i still feel we are still far away to have everything figured out.

[@CaptainStottlemeier]

Plantsterols

[@ImDrizzt]

like, after a hard workout, is it smart to, like, have a fap, then eat what u need. Feels like, no stress, and ifeel like jelly afterwards, any reserach done on this?

[@billking8843]

Some of us wanna get to the food asap 😂1

[@bitburg40]

I’m betting you’re going blind. 😂

[@osint6372]

I used to play professional soccer in Europe when I was younger....and my body is used to abuse so to speak. I was always very active even as I aged. I enjoy competition because it drives me. So I play pickleball in tournaments. In order to stay competitive I exercise 5--6 days a week. Weights, cross train, Plyometrics, bike , swim and court practice. ZONE 2 Training with alternate HIIT is key along with weight lifting. I am 59.

[@ravkue6336]

Name and team?