Planet Muscle

I have been a fan of yours, and your integrity and intelligence for many years.

One of the most impressive articles of yours was a 2-part article in the December 1991 and April 1992 issues of Powerlifting USA regarding studies that Dr. Scott Connelly did on protein, hypertrophy, and drug-free training when MET-Rx was just coming out. Another great article was in the old Iron Man from around 1980 that talked about how you had success by switching to higher reps in your training after doing low reps for so long.

I'm 48 and lifetime drugfree. I've been training for about 30 years. Most of the first half of those years I was bodybuilding. Around June of 1990, I switched to power stuff (lifting), and it is what I should have been doing all along. I have trained with a number of different programs through the years with varying degrees of success. I was a super heavyweight and have done raw, 455-lbs. bench, 400-lbs. triple raw (reverse grip bench), a 610-lbs. squat, with a 590-lbs double and a
550-lbs deadlift.

The reason I give you all this info is because with today’s insanity in lifting, with the crazy gear, I wanted you to have an honest idea of my strength levels. I have come to a disturbing standstill with my training. My strength levels have consistently dropped over the last few years, despite my efforts to try to train harder. I have tried Louie Simmons training, power cycles and the Bulgarian Burst training. That was 5-reps one day, 10 reps the next time I did that exercise, and then 20 reps with an isolation exercise the third cycle. So it was bench for 5 reps, bench for 10 reps and then flyes for 20 reps -- all done over a 10-day period.

It seemed to work then, but not now. Basically right now, I take 1 step forward and 2 steps back. For quite some time, I have been doing triples on the bench, doubles on the squat, and singles on the deadlift, and have been struggling just to keep my head above water. I have also had many small injuries throughout the last 5 years, especially since I turned 40. I am wondering what you would recommend based upon your experience.

Have I been doing low reps for to long? Have my intensity levels been consistently too high and close to the edge? I would really appreciate any advice you could impart. By the way, Planet Muscle is great. It’s become the only magazine I read lately, especially for supplement info. Keep up the good work.

Thanks Dominic, but seriously, I did not know I had any integrity left?

PL USA and Iron Man may have to put me on their payroll with plugs like this. But, I did like those articles you are talking about. I think you are doing well. At 48, I was about half dead. I tried to train for the Over 50 NPC Master, after winning the Over 40 Mr. America and was so "beat" up what I did was more like beat o...

I got 4th out of 15. Now, listen, intensity is important, but lower reps and bigger weights cause a greater summation of force on joints and vulnerable connective tissues and as you get around 45-50, it is not so important to be big and In fact,
no matter what you do, short of using/taking steroids, you will very likely not be able to gain more muscle size or power-speed. I could not even using some stuff. It is now time to get more muscle endurance and get in better cardio shape and get lean! With a lifter mentality, I know this is hard. I think you should so like Beverly's Roger Riedinger does (page 123 Nov/Dec 2006 Issue) and at 57, he sets goals for rep records at certain weights in the range of 10-20 reps. He says it keeps him strong, lean and maintains, and even seems to build size.