I'm 52 years old, and my quadriceps are growing like crazy. The reason? A knee injury. More specifically, sports rehabilitation after it.
Three times a week, I leave my training with wobbly legs. And it's no wonder, as my typical program looks like this:
Warm-up on the stationary bike - 10 minutes
Squats — 200 reps
One-leg balance — 3 sets x 1 minute paired with
Forward lunges with a 10kg disc — 3 sets x 30 reps (paired as a superset)
Two-leg balance — 3 sets x 1 minute
Backward lunges with a 10kg disc — 3 sets x 30 reps (paired as a superset)
Pedal bike with ball tossing — 4 sets
Wall sit — 3 sets x 1.5 minutes
Step-ups — 3 sets x 30 reps
Reverse Sisyphus on the treadmill — 3 sets x 1.5 minutes
Quad electrical stimulation — 15 minutes
Stationary bike — 10 accelerations of 30 seconds over 10 minutes
Calf raises — 3 sets x 70 reps
Balancing walk on a beam — 3 sets x 1 minute
The rehabilitation specialist's health criterion is simple: you must squat 1,000 times in 19 minutes and hold the wall sit for 15 minutes. Last time, with a different knee injury, I was able to meet that standard.
I'm training with Yuri. He's 58. A weightlifter. He set a record at an international competition and dislocated his shoulder. He underwent complex surgery in Lithuania. He couldn't lift his arm.
That was two years ago. Now, Yuri is preparing for competitions in Los Angeles. He's determined to win. Not only has Yuri regained functionality, but he's also back in competitive sports.
I'm amazed: "How did you manage that? What's your program?" Yuri smiles: "Three times a week, I do about 20 exercises, 3 sets for different shoulder muscles." There's no secret. It's simple.
Muscles eagerly gain strength and mass at any age if progressively and methodically loaded. Check the research — PMID: 20543750, 16339329, and 33921356.
The body wants rest not instead of, but after the load. Give it what it asks for, and in return, you'll gain the freedom to do what you've long forgotten or couldn't even do.
Sincerely yours,
-Alexander
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