Rotating Exercises to Avoid Muscle "Accommodation"

This video was made with Clipchamp
This videois about the exercises I rotated to prevent muscle "accommodation", which can result in decreased performance, while training for the 2024 U.S. Marine Corps Pull-Up Challenge.
I am 67 years and 8 months old. Yet, I am stronger now than when I was an active duty United States Marine Corps 0331 M-60 Machine Gunner.

[@shiwakuseven5859]

For those who are curious, check out the KZbin video on the Marcy PM 4400 home leverage gym at kzbin.info/www/bejne/pKqnm2qJq9mpm68 to see the many kinds of exercises that can be done with it. The bench can be adjusted and moved to allow more exercises, like squats. I saw a Marcy PM 4400 home leverage gym for sale on Craigslist for $50. I thought about buying it, but I already own one and I don't have the space for a second one, even though I strongly considered putting a second Marcy PM 4400 home leverage gym in my backyard patio gym. I decided against it because I rather not construct a large enough tarp covering to protect it from Northeast, Ohio weather, which includes rain, snow, and sleet. I highly recommend buying one on Craigslist or Facebook Marketplace if you get the opportunity to. In my opinion, the Marcy PM 4400 home leverage gym is a good way to use Vladimir Zatsiorsky's Repeated Effort (lifting nonmaximal weights to failure) or his Submaximal Effort Method (lifting nonmaximal weights for "intermediate" reps. Zatsiorsky's Submaximal Effort Method is included under his Repeated Effort Method, which is the best strength training method to develop muscular endurance and hypertrophy (muscle size). The problem with Zatsiorsky's Repeated Effort Method is the risk of overtraining, which can result in a decrease in performance and injury (muscle strain) and if pushed too far, muscular collapse (muscle rupture or tear).

[@shiwakuseven5859]

My goal is to do 25 pull-ups at the 2024 United States Marine Corps Pull-Up Challenge. Every workout helps me prepare for this strength skill challenge, which I will be accepting at the age of 67 years and 9 months.

[@RobertsBulgaria]

I'm currently 69 years and 4 months and you're a lot stronger than I am albeit, I'm gradually getting towards where I want to be. Interesting to see how others approach exercises and which equipment they use so, giving you a sub. Well done.

[@shiwakuseven5859]

Thank you for commenting. I appreciate your feedback. I firmly believe that the main reason why senior citizens suffer from sarcopenia and osteopenia is because they make the big mistake of taking it easy, which causes their bodies to adapt for the worse. If senior citizens don't challenge their bodies, their muscles, mitochondria, and capillary density will be diminished because there isn't a need for them. My goal is to maintain my good health now that I have regained it. Last year, I had a health scare when I was 57 pounds heavier than I am today. I almost passed out while driving down a highway. When I got home, I watch the Netflix health documentary, "The Game Changers", which advocates switching to a plant-based diet to improve health and athletic performance. I was so desperate, because I could feel that I was heading to a premature death, I decided to give a plant-based diet a try. I lost so much weight the first two weeks, I switched to a plant-based diet permanently. In about 8 months, I lost 54 lbs. Since then, I have lost additional weight even though it is normal for my weight to fluctuate 2 to 3 lbs either way. I went from weighing 236.8 lbs on February 15, 2023 to 179.6 lbs today. I recommend doing 60 percent of your one rep max for high reps. Your exercises don't have to be full range of motion exercises. Partial reps are very effective in developing muscular endurance, size, and strength. In fact, partial reps to failure is the best way to develop muscular size and endurance, even though maximal effort single reps is the best way to develop strength. I don't believe it is necessary to be the strongest person, but it is necessary to have muscular endurance because life is about enduring and persevering whatever it throws at us. Thank you again for commenting! Maintaining good health, extending life, and helping others to regain and extend theirs is what I am about!!!

[@RobertsBulgaria]

@@shiwakuseven5859 My wake up call wasn't so life threatening as yours, I got diagnosed with degenerative osteoarthritis of the left knee. I was clinically obese, a fairly heavy drinker, but had quit smoking a couple of years earlier. My Blood Pressure was on the high side too. After taking the initial course of anti-inflammatories, pain killers and some herbal medicines, I started to do my online research and understood that I needed to change my ways. I quit alcohol, adopted an intermittent fasting regime cutting out all the unhealthy sugary sweets, biscuits and mostly ate chicken breasts, oats, fish and lots of leafy salads. I started this the day after my 69th birthday back in March 2024 when I was 106 kg and by the same date a calendar month later, I had shed 10 kg. My BP came down to 125 to 130. According to the charts, I am still overweight, but no longer obese and I seem to have reached a plateau at 95 kg. I can only sustain short bursts of exercise and for me, I prefer to keep greasing the groove with incline push-ups, planks, Australian rows, Farmer's carries of two 25 kg water canisters and body weight Asian squats. My philosophy for want of a better description is that as a minimum, one needs to push, pull and squat. Sometimes I throw in some free weights, use a range of strong resistance bands to aid some of the aforementioned exercises and I am learning to Jump Rope and I will go and beat the hell out of a big tractor tyre with a sledge hammer and even flip it a few times. Variety is the spice of life and not to get bored as you have to enjoy what you're doing. It is nice to get compliments from folk who say, 'you've slimmed down', 'you've toned up' etc. There are a lot of genuine motivating guys and gals on YT such as Jesse Pawlak who advocates the partial reps etc. I did one fitness video on my own channel some years ago, Battle with the Bulge and it seems, I just allowed that routine to lapse. I think that when I am a little stronger, I will start making videos again to try and inspire other seniors as unfortunately, most of the videos aimed at seniors are by younger professionally qualified physiotherapists or older folk who have been working out all of their life. They cannot relate to some obese person who might struggle getting out of a chair or off their toilet. I see you have just uploaded another video so I will go check it out. Keep the faith and stay strong.