Strength training is important as we age. I am doing a science based exercise program with active recovery. Today did a 150 Kg x 30 sec x 2 Farmers hold. Today was a posterior chain day and did deaslifts peak 95 Kg x5 Farmers walk 100 Kg x 15... m x 3 and prehab and posthabshow more

Exercises. I joke that I am so surprised with the science based lifting approach that gave me insane gains ! At 60 years and 57Kgs this is an important improvemen in all my metabolic parameters and DEXA scan. Aging is inevitable but to keep healthy as long as possible is the goal

In fact I tell my friends I could probably train athletes because I am leveraging my Cardiovascular knowledge and sports physiology knowledge to maximise my gains. My stomach circumference has come down by 15 cms from November and my peak lifts were trap bar 120 kg x 3 deadlift

Sumo deadlift at 100 Kg x3 Farmers walk 120 Kg x 15 meters x 4 and Sandbag bear hug Carry of 70 Kg x 45 meters and 65 Kg x 60 meters at a weight then of 56 Kg. This years goal is agility balance improvement and to do a roman ring muscle up and floor planche 😁

Respect sir 🫡 💪

Wow sir. What a form.

Excellent sir 👍 If you don't mind I want to say something. In strength training, a lifting belt does not actually support your back directly... instead, it serves as a rigid wall for your torso to push against during the valsalva maneuver. Please learn this technique.

Just to note you cannot hold in valsalva for that long in Farmers hold and Farmers walk or else you will pass out due to a vasovagal response so its a braced core with guided breathing to maintain intra-abdominal pressure and not a single hold breath Valsalva. You can see it

Thank you, sir. Your video happened to appear in my feed, and I commented based on a quick observation without fully understanding the context of your training approach. 1/4

I appreciate you taking the time to explain it in such detail. Your replies were genuinely informative, and I learned something from them. 2/4

What I find most impressive is seeing someone with your professional achievements and experience continue to pursue strength training so seriously and thoughtfully. That combination of knowledge, discipline, and learning is truly inspiring. 3/4

Sure. If it encourages people I will do so as that's the objective because if I can do it others can definitely do so

That is precisely why your videos matter, sir. People are more likely to be inspired by an example than by advice. I have been away from strength training since 2022, but your video has motivated me to start again from this evening. Thank you.

Superb sir 👏👏👏

You're awesome sir. Great, hats off to you.

I love this! I've untreated umbilical hernia for the last 12 years, it is not growing and I do lift moderate weights & take care of breathing. Can I do this with lesser weight (20kgs each hand=40kgs) and perhaps add more distance? Would that help?

You can. Not exercising leading to muscle and tendon laxity is actually going to worsen it

Thank you. That's my thought too. It's about 2.5 cms, and only comes out incase of indigestion or bloating. I avoid wheat, rice and everything that might upset my stomach. I also have a purpose built abdominal brace belt while exercising.

@Prasannasimha Why are you not going for surgery?

@Prasannasimha Mostly fear of losing my ability to do weight training but also I've seen people who operated almost always had complications within 5 years. Also, I don't want to lose my navel🤣 That would be so unaesthetic

@nishkunbr Actually false you can resume once healing is done progressively

@nishkunbr Ah ok. I'll do it sometime this year.

@nishkunbr Talk to a plastic surgeon who can reconstruct the umbilical dimple too at time of surgery

You look 75 years plus old

All functional, sir. Keep motivating us.

Wonderful..sir

You should do kettlebell swings. Best exercise for aging people

I do it as a part of my chaos tabata power HIIT training on Wednesdays. 20 Kg Kettlebell 20 s on 10 sec off x 8 rounds AMRAP in every 20sec is one of my tabata rounds.

Nice 🙂👍

Where did you buy those bands wrapped around the plates and your hand?

Time to start marching in place with those farmer holds. Then progress to holding the weight in front rack position

No reason to carry that much weight at that age.

Would light weights but more reps (to failure) be enough?

It depends on goals. As one ages heavy weight resistance training is needed to prevent sarcopenia (muscle loss) and osteoporosis ( Boeing density loss) low weight high reps are for athletc/ endurance work. Medium weight in average rep range for muscle hypertrophy low rep high

Weight is needed for strength training. I do all in a structured way though not really for aesthetic muscle hypertrophy( bodybuilding) but for preventing sarcopenia. You can see that despite me lifting 2.6 times my Bodyweight I am nit exactly "muscular". You need t9 define goals

And train accordingly. There us a lot 9f science to it and its nit just about training but recovery. I use an AI based method that I have trained to program my diet recovery sleep exercise socI can also eff8ciently do my surgery and other work too and not overtrain

Curious how you went about asking AI to do it? Just plug in personal details etc and say draw me a plan?

No you have to train it ir else AI will lie confabulate and hallucinate. I use Copilot Gemini and Perplexity. Prinary prompts in Copilot and criss check with Gemini. Perplexity is used for specific criss checking. I have a huge amount of data from my polarH10 monitor Garmin watch

Wow, wow, and wow! That's research-level monitoring. Ok, let me first get off my butt and exercise consistency before thinking of these!

Thanks for sharing this sir. Has this significantly changed your RHR values? I am tracking how daily exhaustion affects my nightly rhr and have been seeing interesting trends

Yes indeed and my Heart variability MvO2 max all have increased

Thank you for sharing sir. My vo2 max is stuck at 32 for quite some time. Trying to push it up now.

Requires losing weight and some form of HIIT training and breathing exercises. I do power chaos tabata HIIT. My VO2 max is 50. Nite that watch MvO2 is notoriously inaccurate. In fact very often junk and is extrapolated data.

Do you have a special regimen for recovery?

Yes indeed. Thats the key to being able to recover adequately at my age. Before this my recovery time between deaslifts used to need 10 days and I was stalling. Now I do it weekly and progressed

Brilliant!

🔥🔥🔥

Hard on the lower back…

Wow

You are fucked bro.

Beast 💪🏽

Salute to you sir. Keep killing it. You are motivation to us

Amazing, God bless

Commendable!

Utmost levels of Physical Endurance & Strength with such a Ripped Physique.👍👏👏

Wow!

inspirational stuff sir 🫡