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Other/Mixed Over 50 Programming suggestions

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
Ahh ok sounds like an evolution of the old Texas method rip had.
A milder version of it, yes... Instead of TM's Intensity day, Friday is just a moderate volume day. So where TM has "two very difficult workouts each week" (The Barbell Prescription, pg 235), HLM as one, the volume day on Monday.

In hindsight I think why the HLM programming didn't work that well for me is I was trying to do the Monday 5x5 difficult session after a long weekend bike ride on Saturday or Sunday... not ideal.
 
Ahh ok sounds like an evolution of the old Texas method rip had.
Texas method is a version of heavy light medium. The really cool thing about heavy light medium is how varied it can be. Andy Baker has written several articles and made a couple videos about it if you want to dig in a bit. Barbell Logic has a couple podcasts on it as well, way back when.
 
The only medication I take (unwillingly) is 10 mg Lipitor.
Lipitor

Many phsicians prescribe Lipitor and other Statin like candy.

Research has demonstrated that it may not be necessary.

As per...

I have high total cholesterol but my good cholesterol is high and I've had the Fast CT Scan for Coronary Calcium and gotten a score of zero.

The Coronmay Calcium Test

As Steve noted, this provides more reliable feedback.

My doctor has told me that, had I not asked for the Coronary Calcium test and had I not gotten the number i got, he'd have prescribed a statin for me.

Lack of Knowledge

This demonstrate the Lack of Knowledge (ignorance) of his physicial and many other physicians.

How To Read A Blood Lipid Panel

Post 5 deleves into this.

Cliff Notes

1) Total Cholesterol

It has no value as a stand alone number.

2) LDL Cholesterol

It too, has no stand alone value.

3) HDL

Importannt stand alone number.

4)Triglycerides

Importand stand alone number.

5) Remnant Cholesterol

This is an important number

Most physicians are clueless as to what this is.

6) Triglyderide:HDL Ratio

This is an important number regarding...

LDL Partical Size

1) Partical A LDL

A higher percentage is good.

2) Partical B LDL

A higher percentage is not good.

Partical Size Test

There is a test for this.

However, most physicans don't tell you about it.

Secondly insurance most likely will not cover it.
 

I recommend getting your hands on everything written by Dr Thomas Levy MD. You can message me privately if you'd like some details on how his protocols (under the care of a Naturopathic doctor) have helped an elderly relative with kidney and heart issues make it into their 90s, survive COVID twice and throw away his inhaler by getting rid of adult onset asthma in 30 days.
 

I recommend getting your hands on everything written by Dr Thomas Levy MD. You can message me privately if you'd like some details on how his protocols (under the care of a Naturopathic doctor) have helped an elderly relative with kidney and heart issues make it into their 90s, survive COVID twice and throw away his inhaler by getting rid of adult onset asthma in 30 days.
Would you care to comment on the various types of magnesium and methods of application? E.g., I know there are supplements for citrate, glycinate, and I think there are others, and there is also the matter of taking supplements/foods or applying topically. I'll also ask about another, older book by Carolyn Dean on this subject and if you're familiar with it. I see on amazon.com that I bought the older book but I have no memory of what I read in it, truth be told.

Thanks.

-S-
 
We've had a few discussions of cholesterol numbers here. I am not a doctor but I can tell you that you'll find a wide range of opinions on this subject. I've posted my own numbers before and discussed the issue here - I have high total cholesterol but my good cholesterol is high and I've had the Fast CT Scan for Coronary Calcium and gotten a score of zero. My doctor has told me that, had I not asked for the Coronary Calcium test and had I not gotten the number i got, he'd have prescribed a statin for me.

I mention my situation because it's possible it might shed some light on yours.


Now you can. :) Built Strong Minimalist by Fabio Zonin


There are a number of differences between that approach and how StrongFirst goes about things.


BuiltStrong will help you gain strength and gain muscle - that addresses your first two concerns.

Your third thing is improving your cardio/endurance. Have a look here - Biomarkers - to see why some people, me included, think that the older you get, the less important this aspect of fitness is, and the more important strength and muscle are.

Number four is to stay away from injury. Pick a StrongFirst program and follow it and this shouldn't be an issue for you. Work with a certified instructor to be sure your form is solid - poor technique can result in injury. (In lieu of that, post links to videos of your form here for comment.)

For what it may be worth to you, I'm 67 years young, started lifting only in my mid-40's after a few decades of run/bike/swim, and broke my own lifetime PR's in the barbell deadlift twice in 2022, in February and again in November. My cardio, such as it is, is an average of around 3 miles of walking per day plus swinging a kettlebell a couple of times per week.

-S-
When I finished the Starting Strength novice linear progression in May 2018, I switched to HLM for the rest of 2018. Basically it continues the same routine but makes Monday a heavy day (5x5 instead of 3x5), Wednesday a light day with a lighter weight for squats and maybe 2x5, and Friday a Medium day with the original 3x5. The weights progress weekly instead of every session. I stalled in several ways on it myself. It didn't work all that great for me. But I think it works OK for others.

Steve mentions Build Strong -- that could be a good alternative -- similar lift coverage, just a different programming approach.


Thank you for the kind words! Agree, overall health is key. I'm not a statin or cholesterol expert but I love the Barbell Medicine material. They also have a podcast and often cover topics like that.

With HLM you can add some HIIT type cardio for additional conditioning stimulus. I get that people progress on this, and see improvements... but many people around here believe that it's not the best way towards health. LISS/LSD/MAF cardio is less stressful and possibly overall more beneficial and will build an aerobic base. But a lot of base-building cardio is hard to do along with SS/HLM type strength building, both from a time-investment perspective, and a recovery perspective for someone >50 and trying to pursue new physical adaptations. It pairs better with A+A, kettlebell strength/power programs, or a minimalist barbell program like Easy Strength.

I agree strength is key... though for health, I think a moderate amount of strength gets most of the benefits. Additional strength certainly helps with function, further muscle development, skill, and performance. How would you describe your current strength levels? Are you wanting to add a lot more pounds to your lifts? If so, can you describe why? (function, more muscle building, a sense that strength = health, etc.?)
We've had a few discussions of cholesterol numbers here. I am not a doctor but I can tell you that you'll find a wide range of opinions on this subject. I've posted my own numbers before and discussed the issue here - I have high total cholesterol but my good cholesterol is high and I've had the Fast CT Scan for Coronary Calcium and gotten a score of zero. My doctor has told me that, had I not asked for the Coronary Calcium test and had I not gotten the number i got, he'd have prescribed a statin for me.

I mention my situation because it's possible it might shed some light on yours.


Now you can. :) Built Strong Minimalist by Fabio Zonin


There are a number of differences between that approach and how StrongFirst goes about things.


BuiltStrong will help you gain strength and gain muscle - that addresses your first two concerns.

Your third thing is improving your cardio/endurance. Have a look here - Biomarkers - to see why some people, me included, think that the older you get, the less important this aspect of fitness is, and the more important strength and muscle are.

Number four is to stay away from injury. Pick a StrongFirst program and follow it and this shouldn't be an issue for you. Work with a certified instructor to be sure your form is solid - poor technique can result in injury. (In lieu of that, post links to videos of your form here for comment.)

For what it may be worth to you, I'm 67 years young, started lifting only in my mid-40's after a few decades of run/bike/swim, and broke my own lifetime PR's in the barbell deadlift twice in 2022, in February and again in November. My cardio, such as it is, is an average of around 3 miles of walking per day plus swinging a kettlebell a couple of times per week.

-S-
Steve, Spot on. I had The CT Calcium Score as well . The findings did show some calcium build up on the "lesser" arteries" in which I discussed at length with my Cardiologist who doesn't think it is a problem but obviously wants to monitor. I did fine with my stress test but overall relented to taking the Statin. Thank you for just awesome solid advice!
 
When I finished the Starting Strength novice linear progression in May 2018, I switched to HLM for the rest of 2018. Basically it continues the same routine but makes Monday a heavy day (5x5 instead of 3x5), Wednesday a light day with a lighter weight for squats and maybe 2x5, and Friday a Medium day with the original 3x5. The weights progress weekly instead of every session. I stalled in several ways on it myself. It didn't work all that great for me. But I think it works OK for others.

Steve mentions Build Strong -- that could be a good alternative -- similar lift coverage, just a different programming approach.


Thank you for the kind words! Agree, overall health is key. I'm not a statin or cholesterol expert but I love the Barbell Medicine material. They also have a podcast and often cover topics like that.

With HLM you can add some HIIT type cardio for additional conditioning stimulus. I get that people progress on this, and see improvements... but many people around here believe that it's not the best way towards health. LISS/LSD/MAF cardio is less stressful and possibly overall more beneficial and will build an aerobic base. But a lot of base-building cardio is hard to do along with SS/HLM type strength building, both from a time-investment perspective, and a recovery perspective for someone >50 and trying to pursue new physical adaptations. It pairs better with A+A, kettlebell strength/power programs, or a minimalist barbell program like Easy Strength.

I agree strength is key... though for health, I think a moderate amount of strength gets most of the benefits. Additional strength certainly helps with function, further muscle development, skill, and performance. How would you describe your current strength levels? Are you wanting to add a lot more pounds to your lifts? If so, can you describe why? (function, more muscle building, a sense that strength = health, etc.?)
Anna, I agree with your recommendations. I was looking into Easy Strength as well. I don't need to squat 500 pound like I did in my youth but I always want to make progress even if it is just 5-10# a month. I guess the strength/power aspect has a lot more psychological ramifications- meaning the positive mental state it gives me after squatting or deadlifting. Olympic Lifting does the same I can give or take benching. Kettlebells are a staple too. Thank you!!
 
Peter Attia was talking about this with Layne Norton.

Their estimate was that you get 80% of the health benefits of resistance training by getting to the 50th percentile of strength....and that's vs the general population including those who don't resistance train, so it's not a particularly high bar.
Is this on the latest one? I need to get on that asap..

I have had much success with many clients doing two workouts each of 2 sets, 8 reps. Follow that with 10 reps, then 12 reps. Simply find a good starting point (know your regressions!) and build up. It's not always perfect, but in general hard to go wrong with this IMO>
I tend to work with a lot of individuals with some sort of chronic issue, however healthy individuals usually find success as well.
 

I recommend getting your hands on everything written by Dr Thomas Levy MD. You can message me privately if you'd like some details on how his protocols (under the care of a Naturopathic doctor) have helped an elderly relative with kidney and heart issues make it into their 90s, survive COVID twice and throw away his inhaler by getting rid of adult onset asthma in 30 days.
Thank you!!
 
I’m 52. I’ve done many of the Strongfirst and Geoff Neupert programs. Earlier the year I did both The. Giant and Easy Muscle. I highly recommend both. Recently I started Iron Cardio. I can’t recommend it enough. I’n fact I just had a WTH effect. I’m at a spa and just did a 45 minute cardio type running hills class. Easily kept up with the 35 yr old couple in the CrossFit and Tough Mudder shirts. Iron Cardio works. I all ruck walks 30-45 lbs 3-4 times a week as well. About an hour each.
 
Is this on the latest one? I need to get on that asap..

I have had much success with many clients doing two workouts each of 2 sets, 8 reps. Follow that with 10 reps, then 12 reps. Simply find a good starting point (know your regressions!) and build up. It's not always perfect, but in general hard to go wrong with this IMO>
I tend to work with a lot of individuals with some sort of chronic issue, however healthy individuals usually find success as well.

The one from 9 days ago.
 
Steve, Spot on. I had The CT Calcium Score as well . The findings did show some calcium build up on the "lesser" arteries" in which I discussed at length with my Cardiologist who doesn't think it is a problem but obviously wants to monitor. I did fine with my stress test but overall relented to taking the Statin. Thank you for just awesome solid advice!
What was your Calcium Score number? I ask because I don't think there's a hard-and-fast rule about statins being needed at a certain point, and I know under 100 is considered an acceptable score.

-S-
 
I’m 52. I’ve done many of the Strongfirst and Geoff Neupert programs. Earlier the year I did both The. Giant and Easy Muscle. I highly recommend both. Recently I started Iron Cardio. I can’t recommend it enough. I’n fact I just had a WTH effect. I’m at a spa and just did a 45 minute cardio type running hills class. Easily kept up with the 35 yr old couple in the CrossFit and Tough Mudder shirts. Iron Cardio works. I all ruck walks 30-45 lbs 3-4 times a week as well. About an hour each.
Been really curious how to add in Rucking to my weekly workouts: it looks like you've already figured it out.
 
I’m 52. I’ve done many of the Strongfirst and Geoff Neupert programs. Earlier the year I did both The. Giant and Easy Muscle. I highly recommend both. Recently I started Iron Cardio. I can’t recommend it enough. I’n fact I just had a WTH effect. I’m at a spa and just did a 45 minute cardio type running hills class. Easily kept up with the 35 yr old couple in the CrossFit and Tough Mudder shirts. Iron Cardio works. I all ruck walks 30-45 lbs 3-4 times a week as well. About an hour each.
Awesome Greg Thank you!!
 
What was your Calcium Score number? I ask because I don't think there's a hard-and-fast rule about statins being needed at a certain point, and I know under 100 is considered an acceptable score.

-S-
It was over 100. My stress test was normal though. Family history of Coronary Artery disease. Father died at 52 but was sedentary, obese, smoker, diabetic. All of which I am not. But... genetics play a role hence the Statin. I will go down fighting for my health and do everything I can control. You have been a tremendous help in this process. Can't thank you enough
 
@JNort, be sure to read The Quick and the Dead. Be sure your training is not an undue stress in your life. FWIW, my father had a heart attack at age 46, hence my choice to have the CC test at that same age for the first time, and to have it again in my mid-60's.

Regarding Q&D and also S&S, make sure you're not overtraining, but also heed the advice to "flip the crazy switch" once every few weeks - it's a solid combination.

-S-
 
Lipitor

Many phsicians prescribe Lipitor and other Statin like candy.

Research has demonstrated that it may not be necessary.

As per...



The Coronmay Calcium Test

As Steve noted, this provides more reliable feedback.



Lack of Knowledge

This demonstrate the Lack of Knowledge (ignorance) of his physicial and many other physicians.

How To Read A Blood Lipid Panel

Post 5 deleves into this.

Cliff Notes

1) Total Cholesterol

It has no value as a stand alone number.

2) LDL Cholesterol

It too, has no stand alone value.

3) HDL

Importannt stand alone number.

4)Triglycerides

Importand stand alone number.

5) Remnant Cholesterol

This is an important number

Most physicians are clueless as to what this is.

6) Triglyderide:HDL Ratio

This is an important number regarding...

LDL Partical Size

1) Partical A LDL

A higher percentage is good.

2) Partical B LDL

A higher percentage is not good.

Partical Size Test

There is a test for this.

However, most physicans don't tell you about it.

Secondly insurance most likely will not cover it.
Diabetes, cholesterol, blood pressure medicines are most lucrative for pharma companies cause they lock you in for life hence they have teams working with regulatory bodies influencing them to lower the thresholds. And this is not a conspiracy theory.

Many of those situations could be “fixed” by lowered BMI and increased exercise.

Some people of course genetically more inclined and some people have real conditions to take those medicines. What can I say? …
 
@JNort, be sure to read The Quick and the Dead. Be sure your training is not an undue stress in your life. FWIW, my father had a heart attack at age 46, hence my choice to have the CC test at that same age for the first time, and to have it again in my mid-60's.

Regarding Q&D and also S&S, make sure you're not overtraining, but also heed the advice to "flip the crazy switch" once every few weeks - it's a solid combination.

-S-
Amazing Steve. Thank you for your support!
 
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