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.