#306: The Ultimate Workout For Guys Over 40
The Jay Ferruggia Show
Jay Ferruggia
4.9 • 1.6K Ratings
🗓️ 7 September 2019
⏱️ 46 minutes
🧾️ Download transcript
Summary
For most people, most of the time, a simple full-body workout is going to be your best bet. That will give you the most bang for your buck and the results you’re looking for.
But what about if you’re in 40’s or 50’s and have been lifting for years? What about if you’re banged up with an accumulation of nagging injuries? What about if you’re fairly strong and can move a lot of weight? What about if you still want to incorporate big barbell lifts? And do so in the safest manner possible?
Then the rules have to change. In this episode, I will layout the exact template I recommend with sets, reps, exercises and more. And I give you multiple variations of it. Including how to mold it into a full-body workout if you want to.
In addition to that we cover:
- Tips for training neck and grip.
- The ideal frequency of HIIT.
- How to incorporate MMA and boxing with your strength work.
- How to optimize early morning workouts.
- The secret pre-workout stack you should be taking.
- How to train around knee and back injuries.
- The “jacked over 40” training template.
- Adjustments for guys over 50.
- The exact sequencing you have to use in your workouts.
- How to reduce or avoid inflammation.
- Things to avoid in your workouts.
- How to minimize stress hormone production.
- My go-to breakfast.
- LISS cardio recommendations.
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Transcript
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| 0:00.0 | What's up everybody? This is Jay Farooge. Back in the house with another episode of Renegade radio |
| 0:17.7 | coming out your ear drums. Just got back from a trip to Kauai which was amazing. |
| 0:27.0 | The downer was that I got sick a few days before, haven't been sick in 2019, got sick a few days before the trip and I kind of knew it, kind saw it coming kind of could have avoided it like always but |
| 0:38.6 | I did not I was training a lot I was doing the kind of training that breaks you down a bit doing |
| 0:45.4 | some harder conditioning stuff more often more frequently more intensity than I |
| 0:49.9 | normally do training with you know I was talk about for as long as I've been |
| 0:54.0 | writing about training I've talked about how I like lower rep ranges five to eight for |
| 0:58.0 | the majority of people the majority of time one of the reasons is it's just |
| 1:01.5 | easier on your body contrary to popular opinion and what we thought for so many years is |
| 1:08.0 | Lower reps are actually less stressful higher reps cause more CNS stress we used to think it was the opposite and higher reps cause more CNS stress. We used to think it was the opposite. |
| 1:13.8 | And higher reps deplete you more. |
| 1:16.2 | They cause more fatigue. |
| 1:17.3 | They cause more soreness. |
| 1:18.6 | They actually have more of a negative impact |
| 1:20.6 | on insulin sensitivity. |
| 1:22.4 | They cause more cortisol. most of us, you know, |
| 1:25.4 | especially people like myself who were kind of high strong wired amped up all the |
| 1:28.4 | time. You're already over producing stress hormones, adrenaline and cortisol are already cranked up. |
| 1:33.6 | So your workouts should take that into account. But you know I'm human and like anybody |
| 1:38.5 | to make mistakes sometimes or just do things that I shouldn't do. And sometimes you just like to have fun and compete so I was |
| 1:45.4 | with some friends. Kenny Santucci was here a couple of the friends in town and we do |
| 1:51.1 | some really intense competitive workouts with more reps more failure than I would normally do |
... |
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