The Sports/Fitness Thread

I started 5x5 in my early 30's after I pulled my back out and realized I needed to do some sort of non-cycling exercise. Then I started boxing a few years later and stopped lifting to focus on technique and endurance. I've been thinking about lifting again to keep bone density and mobility up as I'm getting older and haven't been able to convince myself to do it. This is a good reminder that I can get my strength back up a bit and maintain, don't have to try to set a new record every week and I bet I'll feel better. Thanks!

 

I graduated high school 19 years ago. When I was in high school and college, I didn't ever really lift weights or anything, I just played sports and was active and that was enough. I was always a beanpole though (tall, and 160 pounds or slightly less), and over the last few years really focused on eating more in general, especially more protein. Started going to the gym regularly last spring and it's been great so far. Put on 10-15 pounds of muscle in the last couple years.

Training for Strength vs. Size/Hypertrophy

From my research, it does seem that training for strength does have a few key differences vs. training for hypertrophy. I recently watched this video that you may find helpful: Renaissance Periodization - Differences Between Training for Size Vs. Strength. In summary:

• Basic strength best increased in the 3-6 rep range // hypertrophy best increased in the 5-30 rep range
• Fewer sets for strength training because it's more fatiguing
• Goal is to progress in load/weight, not progress in volume
• Strength training puts much more load on your joints and connective tissues, especially tendons. As such, you need more recovery time between sessions to avoid injury vs. training for size with lighter weights where you mostly need muscles to recover only
  • I think this is largely because collagen synthesis process to heal tendons/ligaments is slower than protein synthesis process to heal muscles
• Strength training is usually focused on increasing load with a defined set of exercises. Size training benefits from more exercise variation. However, due to increased load with strength training, certain exercises just don't work (like single joint exercises and certain machine movements)
• Much of the distinction between the two training goals doesn't really matter or kick in until one has lifted for a while because their body is changing so rapidly at first

Regardless of which method of training you choose, I'd ensure that you focus on good form, going slowly on every eccentric movement (3-5 seconds), and having a slight pause at the bottom before you begin the concentric movement. Mobility and flexibility is key to having good form, and depending on your body type or lifestyle you may need to work on that separately. I've found Squat University on YouTube / Instagram to be insanely helpful for that kind of stuff.

As far as other general advice, I'd take it slow, don't ego lift, and listen to your body instead of focusing what others are doing.

Nutrition

I'd also ensure that you are eating enough calories and taking in enough protein (at least 0.75-1g / pound of body weight). On workout days, I use a clean whey protein isolate and collagen powder in my post-workout smoothie. On my recovery days, I typically have eggs/toast or a smoothie using bone broth protein.

Recovery

Recovery from a good workout will take between 2-3 days, especially when focusing on strength and doing heavy, slow resistance training. During my off days, I find it more helpful to engage in active recovery vs. passive. Foam rolling, going on a walk or two, doing some mobility and flexibility work (including yoga), etc. After working out too frequently and too long in each session, I had some overuse injuries earlier this year (groin strain and some patellar-femoral tracking and irritation). Since then, I moved to two full body workouts per week, with active recovery between, and then reserving the weekend for hiking. Typically that's a slightly easier workout on Monday, my harder workout on Wednesday, then hiking Saturday. Those three days of recovery before a strenuous hike have made a big difference, as compared to when I was working out M/W/F and then hiking on Saturdays. When I'm not hiking (like in the winter), I do another workout on the weekend instead.

My Personal Goals and Results

My goals for working out are mostly to be a stronger and more resilient hiker, with a secondary goal of just being a healthy and functional person. As hiking (like running) is a single leg sport, I focus more on single leg exercises instead of something like the 5x5 program others have mentioned. This is probably the best cross-training workout I've seen for runners: E3 Rehab - BEST Exercises for Runners (Strength Training | Plyometrics | Power Exercises). I replace the nordic hamstring curls with a hamstring curl machine (I do single leg curls), and I've also added in a single-leg leg extension at the gym (which I find really has helped with downhill hiking). I love single leg deadlifts too. I added plyometrics a couple months ago and have really enjoyed those too.

Eight years ago when I started hiking again I was so sore after hiking 3-5 miles of relatively easy trails that I could barely walk up the stairs the next day. Last month I hiked almost 24 miles in one day (4,500 feet elevation gain), and had slightly sore lower calves and hamstring tendon for a couple days is all. Probably in the best shape of my life.

 

@Xecuter @ergopower @bobboxbody @zonto thanks for sharing your experiences guys. This was kinda what I was looking for, multiple/different perspectives. My immediate goal for now is to improve my overall strength for better quality of life, so I am going to start off with a strengthening program and more importantly, to try and develop the discipline to be consistent and not relapse. 5x5 is what I had in mind as well, but the power rack is usually busy at the gym around the time I get there, so I need to figure out a way to make it work.

 

This is the key to whatever path you choose. +1 for the 5x5 program. It's simple and old school with nothing to over think.

 

I recently added a kettlebell to my weights.

Still getting used to it but I like it more than expected. In a month a heavier kettlebell will be necessary.

 

I recently tore my ACL in BJJ about 6 weeks ago. My physio believes it's likely completely ruptured or holding on by a thread.

I followed my physios advice and tried to rehab it without surgery, I went back to the traditional gym and focused on building quad and hammy strength as much as possible. I was starting to feel a lot more confident and he gave me permission to return to BJJ if i played a game of mostly bottom and chose my partners wisely.

I did not follow this advice carefully enough. On my second day back tonight I rolled with a friend who I know is very strong and athletic but is aware of my injury and agreed to be careful. He was simply too heavy and when attempting to sweep him my knee made an enormous pop and shooting pain immediately followed. I was so mad at myself for not choosing lighter and less athletic partners and maybe setting my recover back more months.

I think my real fear is that the knee just doesn't feel stable anymore, it constantly feels like it's about to slip again it clicks and crunches then I straighten it and I can't kneel without enormous discomfort. I'm 34. I've never had an injury like this i can't just push through.

I tried to give myself time to heal but it's still incredibly fragile. Has anyone got some ACL advice or just some wisdom for me?
Just feeling frustrated as BJJ has been a coping mechanism for me for the past few years and not having it is driving me a bit insane as well. TIA

 

That is tough news buddy.

I can only familiarise wrt my back issues. The recovery and materials involved are very similar. Ligament, tendon, facia etc takes a loooooong time to heal up.
Through out my life (I am 37) up to when I got 35 I could lift ridiculously heavy stuff with crappy form, no technique and just muscle through any injuries I had. These demons caught up eventually. Got bed ridden for almost 2 weeks. I have ability to deadlift, carry and hold some heavy heavy objects and over the last 2 years I have very slowly gained the wisdom to not to touch stuff that is 3..4x my bodyweight. 3 different physios have told me over the years to do everything you used to do, but divide the intensity by 3x. And slowly, very slowly build up.
Worst thing is the bad habits and ill movement patterns are hard to change - this means I stumbled across the same injury several times over. On certain things I am incredibly stubborn person, and learn slowly - through great pain and suffering, it seems.
2 years in I feel like I have escaped the worst already, but I pay attention and lift mindfully now.

I am currently reading Stuart McGill books - there is a lot of great uncommon knowledge there. This man has studied and devised recovery for hundreds of World class athletes. He suggests that the worst case back issues take 10 years to fully patch up. 10 long years. He does give advice on general conditioning and advises against a lot of the modern fitness trends. The loudest influencers promises quick results and this is the theme in all of the industry - ingrained. The outcomes are predictable - people who take things seriously end up injured and others get demotivated without observing promised transformation in 6 months time and give up.

At 34 you are at around peak strength muscle wise - that is, your muscle strength growth potential is still at peak.
This is not necessarily so great news for tendons. An example perhaps a bit too wild, but take a look at the people who abuse PEDs. Some grow muscle insanely fast - tendons not so much. These videos around showing dudes benching 200+ kg and fully tearing pec major tendon is not a pleasant sight.
Ironically steroid hormones are used as therapeutics aid for tendon issues with specific recovery and exercise plan.

If you went into gym to build your musculature around the knee - it could well be that the quads and hamstrings advanced a lot quicker than the supporting tendons. Tendons, especially the supporting ones, require quite specific loading for growth, and like 10 x the volume vs big driver muscles to catch up. Grease-the-groove helps and have kept me away from tendon issues. I am certainly no expert, but this is worth investigating in.

 

I can relate to the BJJ training… years ago a hip injured training partner 40lbs heavier than me tells me to take it easy, which I do. We go back and forth for a few rounds practicing hip throws, then on the final round he decides to throw me for real and drive his 260lb shoulder into my lowers sternum, I could feel and hear my ribs separating. He was like oh sorry… Why he decided to go full out after dozens of easy throws is beyond me, he had no explanation when asked.

I’m 49 now and don’t have time to heal from other people’s negligence, it just takes too long. I continued BJJ for another year and then called it a career. I need to work and not worry about showing up in the morning all banged up from other activities.

You’re still young and a speedy recovery should be in the cards. Best wishes and get well soon!!

 

My knees have been through a lot and I am very fortunate.

Years ago, a fellow fencer was fencing in a tournament and his knee gave up. He never had real knee problems before but still his knee gave up. He recovered afterwards but it took some time. Never complaints from him before, his knee was just over stretched and gave up (typical for fencers, mind you).

In 2022 I almost destroyed my left knee because I was speeding through a roundabout. Ever since have become extra careful regarding my training.

Two things I added just to feel if my knees are happy: slow lunges (think of Fencing, Wushu etcetera) and slow stretching. Squats, horse stance foot work drills can be combined with the lunges. Sometimes I add weights to my lunges and focus a little more on my negatives. That extra focus on my negatives gives your legs an extra work-out and you can really improve your balance and control. Go slow and control the negatives.