OnFitness Magazine - November/December 2021 - 47

47 WWW.ONFITNESSMAG.COM | VOL 22 NO 3 | 2021
A typical program for
competitive athletes and
fitness enthusiasts would
follow an order starting with
the repetition method and
finishing with the dynamic
method. For more experienced
athletes, a mixed-method
approach will yield accelerated
results.
Locking out in many
exercises (think leg presses)
turns a twenty repetition set
into twenty sets of one
repetition. The extra time
under tension makes a huge
difference.
A paradigm shift. Don't
concentrate on how hard
Older adults need to take
caution when using heavier
loads and adjust accordingly if
the technique is not spot on
when working on the maximal
method.
If type II fibers are so
important, then how do we
stop them from degenerating?
There are three strategies to
keep your type II fibers active
and powerful. These include
the repetition, maximal, and
dynamic methods.
The repetition method
involves going to fatigue
during a set, exhausting the more aerobic type I and
aerobic type II fibers. The type II fibers will then
produce the work for the final repetitions.
The maximal method involves lifting heaving
loads while avoiding failure by utilizing the six-or-less
repetition range per set, with three working sets as
typical.
The dynamic method employs using lighter loads
of about sixty percent of a one-repetition method
range, with an emphasis on keeping the tempo
extremely fast.
Failure to maintain muscle power can have just as
negative an impact on health as not having a robust
cardiovascular system.
A balanced program of aerobic, muscular strength
and power work will keep muscle fibers intact while
protecting your body from injury and imbalances.
Paradigm shift
Father Time is one tough opponent. Luckily, armed
with the right fight plan, you can win a lot of rounds
against him and look great doing it. If, at the end of
the bout, you look years younger and feel decades
stronger than your chronological age, that's a win.
You may no longer be " twenty-something, " but if
you're a long way from settling for a recliner and a
remote control, here are some tactics you can use in
the gym to look and feel amazing at any age.
Do more with less. Get the absolute most " bang "
from the least amount of weight.
Remember that form is king. Master every exercise
you perform. Always work through a muscle's full
range of motion to build muscle that is developed
over its full length, from origin to insertion. " Cheat
repetitions " should be used rarely, if at all.
Go for higher repetitions, not heavier weight. Stop
using heavy weights all the time; learn to work in the
twenty-repetition range, protecting your joints and
tendons and gaining more time under tension for each
set than you would in the six to twenty repetition
ranges. This one change can heal aching joints,
adding years to your gym life.
Employ continuous tension during each set.
you train but on how safe
you train. Train intensely but
safely. Athletes who go for
broke every workout
inevitably get hurt, which
can result in missed
workouts or having to train
around an injury. Avoid
getting injured; simply work
hard (but not insane) and in
the long run, you will be far
more developed than the
grunting, screaming, injuryinviting
gym crazies.
Your warm-up is as
important as your workout.
Master a bulletproof warmup
program for fitness longevity. Perform a short ten
minute cardio stint to warm up your core
temperature, one set of ab workouts, a light set for
lumbar back targeting your core muscles, and a thirtysecond
stretch of each muscle group you'll train that
day.
Consider the risk-to-benefit ratio of each exercise.
Yes, squats for example are the king of exercises, but
the risk of injury, especially as we get older, outweighs
the benefit. Machine leg presses will do the job nearly
as well - and a lot more safely.
Ditch your ego at the gym's front door. You may
be used to being King Kong in the gym, but your
shoulders, knees, or back are killing you. Forget about
impressing everyone with your feats of strength and
adapt a training strategy you can live.
Live better through chemistry. Optimize every
hormonal resource you have, whether it relates to
body composition, fat burn, or hormone production.
For example, increase testosterone production with
Tribulus and other supplements or promote fat
burning with conjugated linoleic acid. Do your
research and choose what's right for you.
Invest in tendon and joint supplements. You must
keep your joints and tendons protected. Generally,
minor muscle injuries heal quickly with some care,
but tendon and joint injuries take a lot longer to heal,
sometimes requiring surgery. Supplements such as
glucosamine and chondroitin, hyaluronic acid, cissus,
and turmeric can add years to a joint's " expiration
date. " Do your research.
Live with cardio. Your heart needs this. Who
wants to be the best-built person in the cemetery?
Cardio conditioning is also crucial to weight control
and performance in the weight room.
It's a marathon, not a sprint. You're in the game
for the long run; one that, with luck and care, can be
multiple decades-long. Quality muscle takes time to
build; make sure you pace yourself accordingly.
While you may never be able to knock down
Father Time, you can go the distance with him and
look good doing it. And that's always one for you in
the win column. Z
Eat more
often
To speed up your
metabolism, you must
" teach " your body to
expect food every
three hours, give or
take. Train your body
to know that food is
always just around the
corner. Don't make a
habit of going for long
periods without eating.
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OnFitness Magazine - November/December 2021

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