Training template for 49 yr old male?

Training Q&A [Moderated]
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I bought and started the Hypertrophy template the passed spring. Then started working as an electrician and the weights on all my lifts dropped until I stopped lifting because I was fatigued all the time. Last month I changed jobs and have gone back to my original career as a CPA and have started lifting again.

This week I read an article on T-Nation - The Eternal Warrior Plan - in which the author discusses rep ranges of 3-6 for compound movements and 6-8 for isolation movements for guys in their late 40s and beyond.

I was wondering what you guys thought about that? Do you have any plans geared towards an older novice lifter?

Right now I’m 6’0 tall, 178 lbs and about 24% body fat, according to my withings scale. I’d like to get down to and maintain around 15% body fat and build some strength and muscle. I don’t have the genetics to get big and don’t really care to. I’d be stoked to be built like Connor McGregor or one of those guys, knowing I won’t get that lean.

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Tommy,

Thanks for the post and I hope all is well. I think any of our training templates would be suitable for you after you get back in the groove of things. I’d run our Beginner Prescription/Template first, then choose your own adventure based on your goals.

In response to the t-nation article, if they’re suggesting that 3-6 reps per set are good for increasing low velocity maximal strength, I’d agree, though other rep ranges work for this too. I don’t think 6-8 reps for isolation movements would be a great move though, as these movements tend to be poorly-suited to heavy loading necessary to get near failure in the 6-8 rep range and this is the proximity to failure where isolation exercises work best.

As a final note, I don’t think there are any age-specific guidelines for programming that are evidence-based.

-Jordan

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Thanks for the info Jordan