Best Anti-Aging Workout Routines
This post is going to focus on a few workout templates to try out and tweak if you are over 40.longevity system
Exercising each and every day…Best Anti-Aging Workout Routines
…without becoming exhausted in the process.The body begins to “default into decay” at some point in your 40’s or 50’s. Daily exercise is the signal your body needs to override the default aging process.
Does daily exercise sounds tough or exhausting?
Well…the workout templates I’m going to lay out are geared towards increasing energy NOT depleting it.longevity system
I’ve found that doing something 7 days per week is, in some ways, easier than trying to do it 4-5 days per week.
Daily repetition is the way to create a habit.Best Anti-Aging Workout Routines
…and habits are the way to do things on autopilot (little effort).
So let’s get right into the workouts.longevity system
#1: The Clarence Bass “Lift Once Per Week” HIT Template
This is a workout outlined based around the way Clarence Bass has trained the past 10+ years. This guy has stayed ultra-lean (5-6%) and muscular since 1980.Best Anti-Aging Workout Routines
He is currently in his late 70’s and still super-lean and healthy.
This workout is a modified version of HIT…the one-set-to-failure approach that Mike Mentzer and Arthur Jones made popular in the 60’s-90’s.
This is a bare bones outline.
Exercise Selection: Choose 8-9 exercises that work each muscle group in the body. For instance these 8 exercises would do the trick: Squat, Bench Press, Dumbbell Shoulder Press, Chin Up, Tricep Extension, Barbell Curl, Hanging Leg Raise, and Standing Calf Raise.longevity system
Sets and Reps: 2-3 warm-up sets per exercise and just 1 work set. Aim for around 6-10 reps, depending upon goals. Track your workout and try to maintain or improve in reps or weight on a consistent basis.
Only 1 resistance training workout every 7 days?
Clarence Bass took Mike Mentzer’s low volume one-set-to-failure approach and reduced it to the bare minimum.Best Anti-Aging Workout Routines,longevity system
In fact, if Clarence doesn’t feel 100% recuperated, he will take 9 days in between resistance workouts!
I figured Intermediate-to-Advanced lifters would enjoy this.
A large segment of the people who buy my courses and read my site and newsletter have been training for 15+ years.Best Anti-Aging Workout Routines
The gym can get dull if it feels like the movie Ground Hog’s Day.
This minimal routine could be a fun thing to try out.
I like the idea of using a contrasting program to get the body to respond, once a routine gets stale.longevity system
Note: Full details of Clarence Bass’s minimal routine are found in his book “Challenge Yourself at Any Age”.
Also…bring tunes that get you pumped up for intense sets.
My preference is early-to-mid 90’s techno.
Trippy techno that they blasted in huge warehouses back in the day, works for me.Best Anti-Aging Workout Routines
Stuff like this gives me serious energy…longevity system
Just bring your favorite music to the gym, because it makes a difference!
#2: The Greg O’Gallagher “Minimal RPT” Template
Greg O’Gallagher has a number of popular programs based around gaining size and losing fat with a minimum amount of time working out.
The term “Minimal RPT” describes it well.
RPT stands for Reverse Pyramid Training.longevity system
All that means is that you do the heavier low-rep sets, before the lighter high-rep sets.longevity system
My recommended tweak for 40+ year olds: Simply add in walking on your off days, and possibly one HIIT cardio workout once per week if you have the energy.
I’ll include his general outline with my added tweaks (walking).