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Thanks Ric, I'm the same age as you, I have been
training for 20 years, Like you my weights have been
going down since I was about 55,(squats are now an
embarrassment) I have been searching the internet for
advice (choosing only those promising progress) Yes I
am now getting sore shoulders and knees, Your video has
for the first time installed in me, That, To be a FIT &
HEALTHY 70-80 year old is better than, STILL trying and
failing to lift heavy and becoming crippled by my own
ego & stupidity, So once again, THANK YOU RIC, for
opening my eyes.

hi ric,

I'm 36 not pressing that hard on
workouts, bench press 220lbs, squat and dead lift
300lbs it's not much right I weigh 185lbs but what
would be the most common safe weight to
lift.

My own weight or a bit lower?

Right on Ric. I'm 44 - been training since I was 14
and also got into judo in my late 20's. I don't do that
anymiore cause of the injuries. 8 knee surgeries on
the left knee and 3 rotator cuff surgeries on the left
shoulder. I'm still recovering fron the last shoulder
surgery that was done 7 months ago. What I do want to
comment on is the lifting style you were talking about
here. I used to compete in bodybuilding also in my
early 20's so I'm used to the dieting and training.
The lighter, higher rep, circuit type of training is
about all i do now. Just this morning I did a workout
that took me about 55 mins. I got 53 sets done using
this circuit style. 2 days a week I do basically full
body workout (I leave arms out and do those 2 x a week
on other days with abs/ low back / hips etc). I
basically set up series of circuits and just keep
hittin them. 3 different circuits made up of 3 to 5
exercises. For example I'll do a circuit of leg press/
calf raises / lat pulldowns. go thru it 4x with no
rest in between sets besides how long it takes to get
to the next machine or bench or whatever. Next circuit
will be leg curls / extensions / rear delts / fly
machine / cable rows/ machine bench press. I do that 3
- 4 circuits with no rest and then I'll piclkk out my
final circuit - stiff legged deads / d-bell shrugs and
anoither back movement like row or a pulldown with a
different handle. I do @ least 2 different exercises
per bodybart and @ least 8 sets and it works great. If
someone gets in my way I'll just skip that peiice of
equipment for that circuit and hit it with 2 sets
later.

Thx for the great vids. It''s all
great stuff man! Keep up the great work . It is very
interesting tro go back to the days when people used to
really train! .

Rick

Good advise Mr. Ric, I'm 21 and i just had back surgery
5 months ago and even though im technically 100%
healed, i still wake up and go to sleep with back pain
every day. I still have a little bit of that
"invincible" mentality and this video was soboring in a
sense because it reminded me of the fact that im going
to be 66 one day

Ric this Video really hit home with me. Everything you
said I can totally relate to. I think the hardest thing
to do is to let go of the heavy weights mentally. Your
mind wants to do what you did 20 years ago and the body
is telling you differently. Like you, I use to train 6
days a week and not even blink an eye. Now I look back
at it and think how the hell did I do what I did. I
switched to 4 days a week as well and the rest is
really needed now that I'm older. You are so right, you
never think when you are that age that you will ever be
where you are now. Boy did it really fly by now that I
look at it. Thanks for the great advice and the reality
of it all that I needed to hear.

Great advise, but what about a natural bodybuilder
competitor? What would your recommendation for
training. I am 45 female I too use to train 6 days a
week but i did one body part or a large with a small,
calves with back or shoulders with legs. I range now
from 4-5 days a week still the same format for
training. Just curious on what your opinion is, thanks

THANKS Ric -- Good advice I am 46 years old & still
training 6 days a week but need to cut back to 4 days.
It will be hard at first but I need to follow your
advice. THANKS AGAIN!!! for your wisdom. -- Dean

I am a certified personal trainer who is 64+ years old.
I still train 4 or 5 days a week using the 4X training
style. For the uninitiated, 4X has you pick a weight
with which you can get 15 reps, but you only do 10;
rest 30 seconds, then do 10 more. Rest 30 seconds, and
hit another set of 10; rest 30 seconds and do one final
set to failure. If you get 10, add weight to the
exercise at your next workout...

Thanks,,
Can you talk about how you should lift at
46?

Good advice as always. I am pushing 44 and I train
just three days a week, sometimes four and I am in
better shape now than I was in my 30's. Less is more
for me.

In fact, I am in better shape and more
muscular than my two training partners who are 10 years
younger than me.

Good advice! Recovery time is very important. Eating or
supplementing with antioxidants has also proven to help
prevent muscle loss as we age. Overweight Americans
don't realize what carrying around that excess weight
is doing to their joints!

At age 63 I need far more recovery time than when I was
in my prime. I found that slowing the movement (4
seconds up, 2 second hold, 4 seconds down) with lighter
weight is far easier on the joint surfaces, though you
can overwork your tendons. If you work 2 or 3 muscle
groups to complete temporary exhaustion per workout,
you don't need to work those muscles again for a week
or more. More time for the muscles to repair and even
grow a little. More time for the joints to repair
themselves.