Category Archives : aging


IM Ask Us Anything #2

Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more.
By Jay Campbell and Jim Brown
Chris: Are there any benefits to doing cardio sessions immediately after my strength training as opposed to one single 60-minute cardio-only session? My goal is fat loss.
Overall, if you get cardio in, it will add to your calorie deficit, ultimately leading to fat loss. There are a couple of things to consider. If you start cardio with glucose in the bloodstream, you must train through it to get into burning fat. If you do fasted cardio, you are cutting through a little time to get into fat-burning mode (when waking up) due to lower blood sugar (reduced insulin signal), as your body will burn fat preferentially. This assumes you’re not doing high-intensity exercise (like intervals), which demand glucose, forcing your body to break down proteins to accommodate the energy demand. We personally like to perform 15- to 20-minute cardio sessions post-weight training. We have always felt this helps recovery and keeps metabolism elevated, in addition to managing body-fat levels. When we are dieting, we will add another 30-minute session either before bed or fasted upon waking.

Sam: Please comment on the shortcomings of a traditional 5×5 program for older individuals.
For strength alone it can be effective; however, for muscular hypertrophy … not so much. If we’re talking about an older person, 38 and above, the tendons and ligaments just aren’t as pliable. You also don’t possess the same amount of synovial fluid in your joint capsules that you had in your late teens and twenties. What this means is that subjecting those same tendons to heavy loads isn’t the best choice. Taking these factors into account, it’s why we have always recommended a higher rep range for an aging athlete. If you’re an individual whose

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Over-40 Fitness

Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more.
By Jay Campbell and Jim Brown
Many people stop lifting weights when they get in their 40s, believing that the Iron Game is meant for young people. Nothing could be further from the truth. The fact is, the older you get the more important weight training becomes for maintaining strength, body composition, optimal hormone levels, vitality, and overall quality of life. In this new column, our over-40 fitness experts will help you train your age. That is, wisely but with intensity and purpose. Jay Campbell is a longtime Iron Man columnist and author of the book The Definitive Testosterone Replacement Therapy Manual: How To Optimize Your Testosterone For Lifelong Health And Happiness. Jim Brown is a bodybuilding expert and trainer who has helped thousands of people achieve their goals.
Dennis: What does being sore after a workout represent? If I’m not sore in the specific muscles I trained, was my workout productive?
Jay and Jim: To us, being sore is a very useful diagnostic tool. We adjust workout intensity and volume based on current recovery ability. If training for hypertrophy, we can all agree that some soreness in the muscle trained is generally good. The more times we can train a muscle the more we can induce protein synthesis. This forces the body to change in response to current demands. Doing this over and over enables more growth to occur.
Let’s say you work legs once a week and destroy them (defined as it’s difficult to sit on the toilet). Will you recover fully in seven days? A better question is: Would you see more growth by working that muscle just enough to force adaptation? If you can do that twice a week, you should grow that muscle group faster.
In general, when

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