Quote:
Originally Posted by monkeychops
first things first guys.....im 46
it seems the older I get the harder it is to make gains....as a matter of fact.... all I try to do is maintain anymore.
I'm sure if I REALLY REALLY wanted to make gains again I could hit up the creatine.
I know it works....but I feel like I'm just to old for all that crazy supplement stacking bs.
I used to love that stuff back in the day...
Who remembers Phosphagain?....lol
I take a multivitamin and get 50 g protein on workout days thru whey.....I eat plenty of red meat chicken pork salmon tuna peanut butter etc etc etc.
back in the phosphgain days I was 140lbs and could bench 250
squat 350.
then...
I got married had kids etc etc etc....stopped working out went to kids stuff for about 20 years gained 15 pounds and could barley press 145 when I first went back 2 years ago.
my first year back.... the first month... I trained like it was back in the day...man was that kinda stupid..well not really..lol....but I could read my body a lot better now so I cut back to twice a week heavy weight....low reps for 6 months and I grew back to my old size rather quickly....like my body remembered what it was like and said......oh yeah....we remember this guy....the problem was and is...the strength isn't there anymore...I mean 225 for an old 145 lb guy aint too shabby.... but I feel like I'm more dedicated now.....smarter...a better diet... I should be able to get back to my old numbers.....
but its been quite a while now....
I switched to less weight more reps....time under tension...ive tried to switch workouts.....idk....I just think.....
theres something missing.
I'm stuck at 225 for MONTHS.
I have accepted that 225 is it for an all natural 46yr old.....and that aint too bad...
I quit doing bench a month ago.... I just use dumbells and the incline bench... f....it
I guess this is what happens when you get old.....but damn it.... I want 250...lol
|
Bolded below is key to attaining your goal, IMHO.
- Age and endogenous testosterone are inversely related. Just a FYI
- Add creatine (5g per day) and BCAAs (10g per day) to your protein shake. These are not revolutionary additions to your whey protein shakes and they can (and should) be taken year round. No 'stacking' or whatever is required. I recommend utilizing Bulk Supplements brand as it is 100% whatever product you're ordering, no added anything. Take whey, creatine and BCAAs upon waking, pre and post workout.
- Consider adding Casein protein to your dietary intake, in particular at night to fuel recovery during sleep.
- Change your rep scheme on the primary lift you are seeking to increase (in this case bench press). I'd recommend the 5-4-3-2-1 scheme.
- Strengthen your triceps. This helps with lockout. Strengthen your anterior deltoids. This helps with lift off. Do floor presses (google) - this also helps with lockout.
- If all else fails, you can always research and weigh the benefits of trying out the ECA stack. This will give you tremendous strength while shedding body fat more effectively than any fat loss supplement or pre-work out. At your age, I wouldn't mess with this.