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Originally posted by Pegasus
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All of the above, mix them up and add circuit training. Olys for a while are great, westside will work, just mix it up.7 1/4 inches x 5 1/4 inches Spring 2014
8 X 5 1/2 late summer 2014
8 X 5 3/4 Feb. 2015 That took a while.
8 X 6 goal
8 X 5 7/8 May 2015, wife said stop for now. -
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I'm 56. Still teach and train in the martial arts. When I see posts like, "well, I'm (insert age aver 45 here) and can't do things like I used to it makes me roll my eyes.
Those statements are true, but not because of the reason most people think. The real reason most people deteriorate physically faster than they should is simply attitude. For the vast majority of people their standard of "being active" at 50 has changed drastically from when they were 30. So in essence they create a self fulfilling prophecy.
At 74, my karate teacher is still faster than anyone I know. Full speed movements on video are simply a blur unless you go to high speed filming. He can work most 20-30 year olds into the ground. But then, he has stayed very active all his life.
As another example of how you change your attitude and it will change your life, I offer this:
64-Year-Old Ripped Grandfather Proves It?s Never Too Late to Get Fit | Oddity Central - Collecting Oddities
So keep this in mind, the most limiting factor is how you think. I have a couple of students that started in their late 50's. Their strength has increased, their balance has increased, and 2 of them no longer need knee braces. When they came in they told me what they couldn't do. Now they are doing the very things they thought were impossible a couple of years ago.
As Henry Ford said: "Whether you think you can, or you think you can't--either way you're right.”Comment
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Adding a specific training regimen including 'core' body workouts like the 'Farmer's Walk' would help greatly.Originally posted by Pegasus View Post
Mediterranean Diets and Paleo-diets can help reverse the reduction in heat shock proteins caused by Aging. HSP's are a key target in preventing lean muscle degradation and in preventing other issues associated with aging such as HBP; high blood pressure.
Protein carbonylation and heat shock proteins in human skeletal muscle: relationships to age and sarcopenia. - PubMed - NCBI
Skeletal muscle heat shock protein 70: diverse functions and therapeutic potential for wasting disorders. - PubMed - NCBI
3 Ways to Develop Fast-Twitch Muscles | STACK
Front Physiol. 2013 Nov 11;4:330. doi: 10.3389/fphys.2013.00330. eCollection 2013.
Skeletal muscle heat shock protein 70: diverse functions and therapeutic potential for wasting disorders.
Senf SM1.
Author information
Abstract
The stress-inducible 70-kDa heat shock protein (HSP70) is a highly conserved protein with diverse intracellular and extracellular functions. In skeletal muscle, HSP70 is rapidly induced in response to both non-damaging and damaging stress stimuli including exercise and acute muscle injuries. This upregulation of HSP70 contributes to the maintenance of muscle fiber integrity and facilitates muscle regeneration and recovery. Conversely, HSP70 expression is decreased during muscle inactivity and aging, and evidence supports the loss of HSP70 as a key mechanism which may drive muscle atrophy, contractile dysfunction and reduced regenerative capacity associated with these conditions. To date, the therapeutic benefit of HSP70 upregulation in skeletal muscle has been established in rodent models of muscle injury, muscle atrophy, modified muscle use, aging, and muscular dystrophy, which highlights HSP70 as a key therapeutic target for the treatment of various conditions which negatively affect skeletal muscle mass and function. This article will review these important findings and provide perspective on the unanswered questions related to HSP70 and skeletal muscle plasticity which require further investigation.
KEYWORDS:
damage; dystrophy; heat shock proteins; inflammatory response; muscle atrophy; muscle dysfunction; regeneration; sarcopenia
Last edited by Pegasus; 11-02-2015, 02:05 PM.Comment
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Ah this seems to be the it's all in your mind argument, yawn gets a bit tiresome after you have heard it a few times .Originally posted by SW_CO View PostComment
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Will have to look at the heat shock thing never heard of it before .Originally posted by corageon View Post
Removed the commercial links bodybuilding sites are poor sources anyway. The first link showed very suspect reasoning .
Have reservations about paleo.Comment
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Aging is associated with the development of insulin resistance, increased adiposity, and accumulation of ectopic lipid deposits in tissues and organs. Starting in mid-life there is a progressive decline in lean muscle mass associated with the preferential loss of glycolytic, fast-twitch myofibers. However, it is not known to what extent muscle loss and metabolic dysfunction are causally related or whether they are independent epiphenomena of the aging process. Here, we utilized a skeletal-muscle-specific, conditional transgenic mouse expressing a constitutively active form of Akt1 to examine the consequences of glycolytic, fast-twitch muscle growth in young vs. middle-aged animals fed standard low-fat chow diets. Activation of the Akt1 transgene led to selective skeletal muscle hypertrophy, reversing the loss of lean muscle mass observed upon aging. The Akt1-mediated increase in muscle mass led to reductions in fat mass and hepatic steatosis in older animals, and corrected age-associated impairments in glucose metabolism. These results indicate that the loss of lean muscle mass is a significant contributor to the development of age-related metabolic dysfunction and that interventions that preserve or restore fast/glycolytic muscle may delay the onset of metabolic disease.Comment
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Sprint Training: The Secret to “Younger Muscles”?
October 26, 2014
Sprint Training: The Secret to “Younger Muscles”?
Contributed by Fiona Callender, Research Assistant, University of Toronto
It has long been accepted that as we age we will all face an inevitable loss in muscle function and size. But it may be possible to slow down this process through exercise that targets specific muscle fibers - fast twitch fibers.
Our muscles are composed of both “fast twitch” and “slow twitch” muscle fibers. Fast twitch muscle fibers tend to be bigger, produce more force, contract more rapidly and fatigue much more quickly. Slow twitch muscles, on the other hand, are smaller, but they can work at a lower force for a much longer amount of time without fatigue. Everyone has a combination of both slow and fast twitch muscles and as we age the ratio of the space they occupy in our muscles changes. This process begins as early as age 30 in some people (Lexell et al., 1988 ;Ortel, 1986).
In 2006, Korhonen and colleagues, in their study entitled “Aging, muscle fiber type, and contractile function in sprint-trained athletes”, examined the muscles of highly trained male sprinters between the ages of 18 and 84 to determine the influence of age and long-term sprint training on their musculature. Their findings may change the way you choose to exercise!
The aging process in humans is characterized by a loss of muscle mass, loss of force generating capabilities and decreased speed of muscle contractions. There also appears to be a decrease in the ratio of fast twitch to slow twitch fibers as a person ages. Could consistent sprint training delay these age associated declines in our muscles? What this study found may surprise you. Korhonen and colleagues found that as a sprinter ages, the size of their fast twitch fibers appears to decrease but the area of slow twitch fibers stays very much the same. Younger sprinters have fast twitch fibers that are bigger than their slow ones, but as a person ages their individual fast twitch fibers become smaller than their slow twitch. This creates a decrease in the overall ratio of area occupied by fast twitch to slow twitch muscle. Interestingly, in sprint-trained people across all ages, the authors found that 53-60% of their individual muscle fibers were fast twitch fibers, meaning there was no difference in the number of fast twitch fibers! So although the fast twitch fibers get smaller, the actual number of fast twitch fibers seemed to be maintained.
The speed at which slow type muscle fibers contract was also slower in older sprinters but the speed of fast twitch fibers was found to be no different than the younger group. When the authors compared their results to those in a previous study with middle aged (40 years old) and older (70 years old) men (Häkkinen et al., 2001; Häkkinen et al., 1998), the 70 year old sprinters maintained their muscle size more than 50% greater than age-matched men; including their fast twitch fibers! What is even more outstanding is that the oldest sprinters had muscle sizes equivalent to untrained 40 year old men.
Although the men in this study did have a long history of training which is obviously not realistic for most people, it does shine a pretty convincing light on sprint training as an important element in training as we age. Older sprinters maintained their strength and size of muscle fibers to a greater extent than untrained individuals. Unfortunately, this study was conducted with an entirely male population and because of hormonal changes associated with menopause, it is possible that this process may differ slightly in women. It would be interesting to see future research on female sprint athletes across this same age range. Although we can’t conclusively state that the changes would be identical, it does seem likely that this form of training would be of great benefit to both men and women throughout their lifespan. The authors of this study suggest that adding sprint training into a physical training plan could minimize aging in the neuromuscular system!Comment
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Hmmm think this would work better with more strength work as per Bompa's models.Originally posted by Pegasus View PostComment
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Ok so power training works but Bompa showed in64 that it works better if you include strength training.Comment
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http://www.pponline.co.uk/encyc/img/265afig2.png
We are particularly interested in your work on the development of sport-specific strength – where did this interest develop?
In 1963, Mihaela Penes, a junior javelin thrower from Romania, was left without a coach when she moved to another city. I was approached to help her. I applied what is now known as the ‘periodization of strength’ to her training. At that time nobody regarded maximum strength (‘MxS’) as a key determinant of power.
The logic of the time – and one that is still held by many coaches today – was that, since power is the dominant ability in javelin, for example, it (power) has to be trained all the time. However, my logic was different. Since power is a function of MxS, you have to develop MxS first and then convert it into power, prior to participating in major competitions. Many coaches ridiculed me for training MxS. They said that ‘MxS will make you slow’!
However, the knowledge we now have of exercise physiology justifies what I believed back then and still believe in: that is, the scope of MxS to recruit more fast-twitch (speed- and power-producing) muscle fibres. This contrasts with power training, which increases the discharge (firing) rate of the muscle fibres.
During my first winter with Mihaela I tested my theory and realised that levels of power were much higher following the periodization of strength. This was in contrast to other athletes who followed the standard training methodology of year-round power training. This was further vindicated by practice, as Mihaela achieved outstanding testing results and a national senior record.
Mihaela won the 1964 javelin Olympic gold…
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Ok this is some thoughts on fast twitch power work I pulled off the web . It is not aimed at over 50's and I have reservations about it even for a young population . However I put it out there to stimulate thought .
Lower Body I
Box Squat - 50-60% x 3-5 (drop quickly to parallel with your butt off the box, sit back and explode up - use bands for increased effectiveness)
Jump Squat (full) - 30-40% x 3-5 (drop into the bottom and immediately rebound out and jump)
Speed glute ham or Dimel Deadlift x 5-15 (drop into the bottom of a glute ham and rebound up)
Upper Body I
Drop and Catch Dip x 5 (Add enough additional load to make the movement challenging)
Speed Bench - 50-60% x 5
Drop and Catch Row x 5 (70-80%)
Explosive row x 5
Lower Body II
Depth Drop into squat x 3
Depth jump x 3
40 yard dash x 3
Hang snatch (or underhand medicine ball toss) 80-85% x 3-5
Upper Body II
Med ball chest pass x 5
Upper body pushup depth drop x 5
Push Jerk (80-85%) x 3
Explosive pullup x 5
bicep curl barbell throws x 8-10
Volume would be based on feel and performance with generally 4-8 sets per exercise. One could train on a one day on / one day off format cycling through the 4 workouts or train on a mon,tues,thurs, fri format hitting each workout once per week.
The workout would last 4-6 weeks. At the conclusion of the phase most will find they are more explosive, faster, as well as stronger.
Note: Not to be rude but if you can't figure out a simple workout utilizing the above principles you probably aren't advanced enough to be worrying about this stuff anyway.
Clear Message
The above routine sends a clear and consistent message. It says "you need to adapt to creating force quickly both neurally and metabolically". It's also worth noting that high intensity EmS may have a positive effect in this regard but the jury is still out on that one.
One problem with the above plan is it obviously neglects other components of fitness needed for ongoing performance such as general conditioning, work capacity, and size. Therefore, a plan that encompasses development of all the necessary motor qualities over a longer period of time would obviously be superior even if we can't always have everything perfect. In other words, with the long term plan it's necessary to take a step back and build up qualities that will enhance long term results.Comment
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Hmm looking through that list I have used many of the exercises in fairly recent times and there are some I would not touch with a barge pole .Comment
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By Cloe Neophytou on April 08, 2014
There are many ways to train fast twitch muscle fibers, short explosive weighted gym exercises or out on the track sprinting are the most common to develop increased reaction, speed and power.
Between 1-5 reps of explosive weighted exercises such as power cleans, bench press, half squats and leg press will build your fast twitch fibers. Plyometric training is another method used to increase your explosiveness. Plyometic training includes exercises like box jumps, bounding, hurdles, explosive push ups/clap push-ups etc.
The way in which the exercise is performed also makes a difference, in order to target your fast twitch muscle fibers you want to make it as explosive as possible. For example when I perform 5 reps on the bench press or ½ squat my focus is exploding on the ‘up’ phase. For me this way of training is important during certain phases of the season when I need to increase my power, speed and strength. Obviously depending on your sport it may be different.
During my power gym program I always have 3 minutes rest between each set. As boring as the rest may be if I don’t do it I can’t perform the exercise as well, with such a heavy weight my performance decreases dramatically. By having the full recovery in the gym or on the track it allows the ATP (adenosine triphosphate - the biochemical way to store and use energy) to replenish allowing you to exert the same amount of energy into that exercise without your performance suffering. I always finish a program (gym or track) with the last exercise/run as my heaviest or fastest as I am using my energy efficiently therefore finishing stronger not weaker.
Sprint work whether on a bike, rower or on the track are other forms of training your fast twitch muscle fibers. 5-10 seconds of maximal effort is predominantly using pure explosive speed and power. Working up to 30-40 seconds the lactic acid system kicks in which is when you get that burn sensation. Performance usually starts to decrease when this system takes over, requiring more recovery (3-5 minutes depending on the exercise) than only performing 5-10 second bursts (about 1 minute rest).
This form of training has helped improve my power, speed, strength and anaerobic threshold. Depending on your phase of training and sport you are involved in this can be a very useful and beneficial method of training. It requires a lot of focus and recovery so ensure you are under the correct guidance to gain the most out of this type of training.Comment
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Body weights at the time of death were 420.5 ± 10.2 g for the YA and 508.9 ± 10.8 g for the O animals. Because the unilateral ablation model was used, we chose not to normalize muscle weights to body weights because percent hypertrophy is unaffected by normalization. One week of overload resulted in significant hypertrophy of both the fast-twitch plantaris and slow-twitch soleus muscles (as demonstrated by wet-weight and total protein content measurements) in both YA and O animals (Table 1). However, regardless of overload condition, plantaris and soleus muscles from O rats were lighter in terms of wet weight and protein content than their YA counterparts. Furthermore, the fast-twitch plantaris muscle of O rats hypertrophied to a significantly lesser extent (as indicated by percent hypertrophy) with overload than did the plantaris muscle from YA rats, whereas no such difference was observed in the slow-twitch soleus muscle. Previous studies in rats have also shown a diminished overload-induced hypertrophy with aging in fast-twitch muscle (2, 8, 13). Our data are very similar to reports of diminished or nonexistent fast-twitch fiber hypertrophy in elderly humans with resistance training, even when slow-twitch fiber hypertrophy is significant (18, 40, 42, 43).Comment
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