Elite Physique The New Science of Building a Better Body

CHAPTER 12
Strong and Lean for Life
Most books about resistance training are written for two types of lifters: (1) new
or relatively inexperienced lifters, or enthusiasts who’re ready to get serious for
the first time, and (2) trained lifters who want to reach their peak for strength,
size, or aesthetics. Some books focus on one or the other. Others, including this
one, offer guidance for both new and advanced lifters. But what about the lifters
who began in their teens or 20s and have now been training for decades?
Many of them tell a familiar story: They started working out in their garage
or basement with nothing but a barbell and bench, focusing mostly on the bench
press and curls. Or they played sports or were in the military and did hundreds
of push-ups and dozens of pull-ups a week while pounding their joints on the
field or obstacle course. They eventually found a home away from home in the
weight room, where they pushed themselves to squat, press, and deadlift heavy
weights, year in and year out, rarely taking breaks until forced to by injury or
illness. Now, in middle age, they still want to be strong, lean, and muscular,
but they can’t do it the way they used to. Most have one or more compromised
joints—shoulders, lower back, hips, knees—thanks to the usual suspects: too
much load and volume, poor form, and unfortunate program design.
If this describes you, the information in this chapter will help you train both
seriously and sustainably. You’ll learn to protect your most vulnerable joints
instead of inflicting more damage, and we’ll address a hard truth: It is not wise
for older lifters to train the way they did in their 20s. The aging lifter has to battle
more inflammation, joint problems, and muscle loss than his younger peers.
Not to mention poorer balance and a nagging injury or two. The good news is
we cover practical strategies to keep you in the iron game so you can remain
strong and lean for life. And if you’re not yet in that “wounded weightlifter”
demographic, you’ll learn to adjust your workouts now to avoid dealing with
these things down the road.
How Your Body Changes With Age
Everything you want to accomplish in your training program occurs during
recovery. That’s when your body repairs and rebuilds your muscles and connective
tissues, making them bigger and stronger. Ask a group of 50-year-olds
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