Being engaged in bodybuilding, it is worth considering the age of the athlete, and based on this, build a system of your training..
In practice, there are three age categories of athletes, each of them has its own nuances, as well as features.
The first category is athletes, the age group from 14 to 20 years. The second category is athletes whose age is from 20 to 40. The third category is people who are already over 40 years old.
Juniors
A feature of adolescent bodybuilding is that the body is still growing, and a massive load on their spine leads to growth arrest. Such a question usually loses relevance if the growth is already approaching 1.90 meters, and we are not going to grow any more, in this case we use the general training scheme. If the problem of growth is still relevant, we approach training very carefully.
First of all, we will exclude all exercises that can cause stress on the spine. We replace these exercises with their similar options that are performed on simulators.
Under the age of 20, we do not use drugs that contain anabolic steroids, since a sharp surge in hormonal levels can lead to growth arrest.
We also carefully work with maximum weights. Our body is not yet strong and therefore, excessive stress on our joints and ligaments will cause them to deform.
Adults
At the age of 20 and already up to 40 years old, we are engaged in bodybuilding without restrictions, in training we follow general recommendations and rules, we give our best. It is at this time that we try to get the maximum effect from our training process and save the result until a more mature age. Pharmacology may be used to improve results. Also, do not forget about sports nutrition..
Veterans
Bodybuilding after 40 is slightly different. First of all it usually concerns the power endurance, our muscles are no longer able to withstand long loads with quite large weights, so we build our workouts as follows.
The training lasts no more than an hour, longer workouts lead to a loss of effectiveness of the exercises and no other effect than fatigue these exercises will not bring.
Try to perform a set of exercises for no more than two of our muscle groups in a single workout, include two exercises for each of your group, use the most effective of them.
The number of repetitions decreases sharply with each approach. This phenomenon is caused by the fact that our muscles already need more time to recover.
Therefore let's increase the breaks between the approaches to 2 minutes, and use the pyramid training, gradually decrease the weight and keep the number of reps.
Since the recovery process is more prolonged, it is possible to reduce the number of training days in a weekly split.
It is important to control your cardiovascular system, regularly measure your blood pressure and heart rate before and after training. It is mandatory to include in the warm-up exercises on cardio machines, their duration is at least 15 or 20 minutes. This can be any kind of cardio load, such as jogging in the fresh air.
However, some bodybuilders noticed after forty years of age the strengthening of ligaments and an increase in strength performance, so you can work on a gradual increase in weights, but with a smaller volume.
After 40 years of age in some cases the risk of injury increases, although there is a point here that the ligaments become stronger.
But in any case during trainings we pay special attention to execution of exercises with big weights, when we do complicated variants of exercises, for example the main base we use elastic bandages, and also a special athletic belt. Very good warming up.
FAQ - Frequently Asked Questions
Question: Is it possible to do bodybuilding and other strength training for people of age?
Answer: Of course you can, with regular strength training you will be able to keep yourself in good physical shape and look great.
Question: What exercises to choose?
Answer: It makes no difference how old you are. The basis is basic multi-joint exercises that give strength and muscle growth. Isolated go as an addition.
Question: Can we hope for progress?
Answer: With a well-designed training program, you will confidently progress. Set goals and keep going
You should not train too often and too intensely, as recovery after 40 is more prolonged.
