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05-29-14 08:50 PM - Post#803735
To Chris' excellent list I add:
- Learn work-arounds for exercises that zing your joints, etc. (See Al's and Dale's comments.)
- Don't fall into the psychological rut of thinking yourself unworthy of a workout because you're not up to your usual steam on a certain exercise or body part. (See the Judge's comments.)
- Mix up the reps. I can't keep focus doing just high reps. I'd rather ramp up with moderate intensity until the last set DeLorme & Watkins style.
Actually D & L in their book suggested, an an alternative to their 3-set ramp, that you could do 1 ramp up set and one all-out set.
3-set ramp: 50%, 75%, 100% (all 10-rep max percentages).
2-set ramp: 50%, 100%.
They used 10 reps but said that there was no science-based reason for picking that number.
Since the D & L program was used to rehabilitate soldiers, it is probably a safe bet for seniors.
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