-Diablo's Journal, 22 Jul 21

Size, Strength, and Aging

1.) 15-30 years old

•Best responses to size, strength training
•No huge difference within this range
•Quick recovery from joint stress
•Uncomplicated recovery from injury
•If you want MAXIMUM lifetime gains, starting training early to middle of this range is KEY
•And focusing on steady construction of raw strength and MASS the most
•Not on details of strength or physique as much

2.) 30-40 years old

•Good responses to size, strength training
•Closing in on 40 can see lowered responses
•Decent recovery from joint stress
•Decent recovery from injury, but can be lengthy and might no always be complete
•For most people that started lifting in the 15-30 age range, this is where they peak
•This is where you start focusing on details of physique and strength development
•This is where small details count to squeeze out progress

3.) 40-60 years old

•Significantly lower responses to size, strength training
•BIG difference within this range
•40-50 much more robust than 50-60
•Much longer recovery from joint stress
•Heavy sessions need to be less frequent
•Lighter sessions (10-30 reps) more frequent, a bigger fraction of total volume
•Potentially complicated recovery from injury
•You want to make sure injury avoidance is HUGE in your training here
•If you START lifting in this range, you'll see big changes
•If you started lifting in the 30-40 range, you'll peak here
•If you started in the 15-30 range and have been serious:
•You'll peak either in 30-40 or early 40s
•After that, you can hold/reduce size and strength slowly

4.) 60+ years old

•Vastly lower responses to size, strength training
•BIG difference within this range
•60-75 much more robust than 75+
•Much longer recovery from joint stress
•Heavy sessions need to be less frequent
•Lighter sessions (10-30 reps) more frequent, is MOST of the work
•Potentially complicated recovery from injury
•You want to make sure injury avoidance is HUGE in your training here
•Perhaps even the dominant guiding principle
•If you START lifting in this range, you'll see very life-altering changes
•If you started lifting in 40-60 range, you'll peak here, but begin to reduce size/strength soon
•All other age group starts will get smaller and weaker through this range

5.) Take-home message

•1.) NO, you are very unlikely to reach your genetic potential if you start lifting after age 30
•But you can still get jacked and strong

•2.)DO NOT lift like you did in your 20's when you're not in your 20's
•Youth rewards the bold
•Age rewards the cautious and patient

•3.) As you get older than 30:
•Listen to your body
•Warm up more slowly
•Ramp volume/load slowly in mesos
•Don't risk it all for a big PR as often
•Train with lighter weights more and more, still close to failure, but less and less 1-3 strength and 5-10 for size

•4.) The super bright side on lifting through ageing:
•Yeah, it sucks to get weaker as you age
•But if you stick to hard lifting, you have a VERY GOOD CHANCE of DYING with the strength of an average 30 year old
This means you're NEVER unable to care for yourself, travel, hike, and do all your favorite things
•Grandpa tree story

-Dr Mike Israetel
https://www.youtube.com/watch?v=r8zcF6Ut7lo&list=TLPQMjIwNzIwMjGqH6H1T_rGqQ&index=2

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3015 kcal

Fat: 108.19g | Prot: 211.59g | Carbs: 338.40g.   Breakfast: Mighties Kiwi, Gatorade Vanilla Super Shake, Reddi-wip Extra Creamy Whipped Cream, Fairlife Nutrition Plan Vanilla, Tattooed Chef Mexican Style Street Corn, Chicken Meat (Roasting, Roasted, Cooked) . Lunch: Quest Chocolate Chip Cookie Dough Protein Bar, Apples, Blueberries, Chobani Vanilla Greek Yogurt, Kiwi Fruit, Sam's Choice Chocolate Chip Cookies. Dinner: McDonald's Mcdonalds Double Quarter Pounder without cheese. more...