Episode 6 - Questions from Facebook - Lifting and Competing as We Ago | Protein Requirements | Does V02 MAX Matter for Powerlifting?

Concise rundown of everything covered:

Benching and Injury Prevention

- For non-enhanced men in their 50s, benching twice a week without injuring their rotator cuffs requires direct rotator work, periodic evaluations of internal/external rotation, and consideration of minimal effective volume.

• To preserve strength and mitigate injury, it's recommended to focus on total weekly volume rather than frequency, and consider adding upper body aerobic work and supplements like CoQ10, glycine, and N-acetyl cystine.
• Tapering for a meet involves reducing training volume by 30-70%, maintaining high intensity (80-90%), and stopping training 2-7 days before the meet, with individualized approaches based on experience and goals.
• The author emphasizes the importance of high-intensity training, grip strength, and conditioning for individuals over 60, as well as the benefits of creatine and increased protein intake for preserving muscle.

Training Methods

- The author discusses two types of training methods: high-volume with conservative intensity and high-intensity with fewer working sets, but believes that intensity should be high year-round, with volume and specificity fluctuating based on the lifter's goals.

Cardio and Strength Training

• The author praises the novice lifter's critical thinking and curiosity about the relationship between cardio and strength training, and explains that while a higher VO2 max does not automatically equate to greater exercise performance, dedicated aerobic training can improve recovery, mitigate the risks of atherosclerosis, and contribute to overall health and well-being, with examples citing Lance Armstrong, Eddie Merckx, and Oskar Svendsen.
• If a strength athlete experiences a negative impact on their strength from 10-20 minutes of zone 2 cardio, it may be a cardiovascular health issue rather than a problem with the cardio modality itself.

Conjugate Training

- Conjugate training can be tailored to fit anyone, including older people post-surgery, by emphasizing GPP (General Physical Preparedness) until range of motion increases and pain decreases.

Building Strength and Muscle Mass

• To build strength, it's essential to increase muscle mass, which can take at least 10 years for a powerlifter starting in their late teens or mid-20s, with significant gains in the first year and progressively slower progress thereafter.

Deadlift Progress

- Common limiting factors for deadlift progress include grip strength, improper bracing, and a poor start position, which can be addressed through targeted training and practice.

Aging and Strength Gains

• As athletes age, factors like diet, sleep, stress mitigation, and consistent training become more crucial for continued strength gains, and reframing one's approach to training can help maintain motivation and progress.

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