Senior Bodybuilding Workouts
People often think that senior age trainees are constrained to lift less weight than younger bodybuilders. However, that isn't necessarily reality. An example from the powerlifting community – Louie Simmons, a champion powerlifter, was able to lift more weight at age 40 than he did in his 30's and to top that, he lifted more weight in his 50's than he did in his 40s or 30s. So it is possible to be powerful as you get older.
With that in mind, senior bodybuilders can perform the same training routine as a younger bodybuilder – with one caveat. The senior bodybuilder will probably need a longer warm up period. Like turning a car on in cold weather, the senior bodybuilder needs a bit longer to warm up, but gets going strongly once the warm up is over.
A younger bodybuilder may be ready and able to go after as little as a single warm up set. For instance if he was going to perform a bench press, he might warm up with one light set, then proceed directly into the working sets of the bench press routine.
An older bodybuilder should spend several sets prior to the working sets. A good rule of thumb? At least 3-4 sets of warm ups, and that may not be enough. It may take five warm up sets before a senior lifter gets into the lifting groove.
Squats – warm up of 4 sets, working sets of 3-4 sets of 8 reps
Stiff Leg Deadlift – 2 warm up sets, 2 working sets of 7 reps
Deadlift - 2 warm up sets, 2 working sets of 7 reps
Barbell Curls - 2 warm up sets, 2 working sets of 7 reps
Concentration Curls – 3 sets of 10 reps
Incline Bench Press – warm up of 3 sets, working sets of 3-4 sets of 8 reps
Seated Dumbbell press - 2 warm up sets, 2 working sets of 8 reps
Cable Pushdown - warm up set, 3 sets of 10 repeititions
Explosive narrow hand placement push ups – 3 sets of as many reps as possible
Off day workout - calves, waist.
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