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Bodybuilding Over 50 Workout Routine
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My Over 50 Workouts
By Paul Becker
Maybe you didn't know but I just turned 55 years old last month.
I've been working out for 39 years now, that's right I started at 16 years old.
Many people have recently asked me what type of workout I suggest for people over 50, so sat down and wrote up what I am currently doing in hopes it will help you with your workouts, whether you are over 50 or not.
Here is my current workout routine:
Monday
Dumbbell Bench Press
Incline Dumbbell Press
Dumbbell Fly or Pec Deck
Dips
EZ Bar Curl
Dumbbell Concentration Curl
Dumbbell Hammer Curl
Crunches
Reverse Hyperextensions
Hanging Leg Raise
Wednesday
Squat
Leg Press
Leg Extension
Sissy Squat
Leg Curl
Standing Calf Raise
Seated Calf Raise
Bent Over Calf Raise
Friday
Barbell Row
Lat Pulldown
Pullover Machine
Shoulder Press
Lateral Raise
Rear Lateral Raise
Triceps Pushdown
French Press
Bench Dips
Some of the important points of this workout are:
I always use good form. The few times I got injured in the last 39 years was due to bad form, moving a heavy weight too fast, etc.
I am not trying to be a powerlifter or to impress anyone else in the gym so I use moderate weights and concentrate on working the muscles rather then just moving a heavy weight from point A to point B.
I do higher reps than I used to do. For the last few years I have been using higher reps, never lower than 10 to 12 and going as high as 25. I would say the average reps for each set these days is 15. And guess what? I've made better progress than when I used heavy weights for low reps.
I have tried 4, 5 and even 6 day a week training in the past but feel 3 days weeks best for me.
I work hard but I don't feel the need to take every set of every workout to failure, I simply make sure that each week I do more reps, or add weight if I have reached 15 to 20 reps with a certain weight last workout.
I don't do exercises that irritate joints, tendons. For example barbell bench press irritates my shoulders, yet doing it with dumbbells doesn't. Also, straight bar curls irritate my biceps tendon, so I do them with an EZ Curl bar instead.
Some of my favorite training techniques are:
Continuous Tension
Peak Contraction
Rest Pause Reps
Pre Exhaust Sets
And for supplements I like:
Andro-Shock for the testosterone boosting effects.
Nitobol Amino Acids for workout recovery and energy.
Pumped Extreme for more strength, endurance and awesome pumps in the gym.
Note: You can order any of these supplements by calling 800-635-8970 or 503-648-1898, 10 am to 6 pm PST
I hope this information helps you, and if you have any questions let me know.
All the best,
Paul