My journey returning to training at 45. No nonsense training , hard work, healthy eating, working out at home with basic equipment, training like a dinosaur, lifetime natural lifting where food, sleep and motivation make the gains.
Join me on my journey to be a better version of myself, and find what works for me.
The information provided in my videos is for educational and informational purposes only and is not intended as a substitute for professional advice. It is recommended that you consult with a qualified health care professional prior to beginning any exercise programme. By performing any fitness exercises, or replicating equipment setups you are performing them at your own risk.
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What is the advantage of doing box squats over other squat variations eg back , front , goblets
For me it's making sure I don't go too low with them. As being tall it puts my back on a really compromised position as have long femurs . I'm just using the box as a depth gauge and I'm finding I am getting no back pain this way. I'm going lower on the belt squats as zero back issues with those.
@@michaelcroutear2222 I’ve been doing goblets and free squats for some years . In goblets having the weight at front enables me to go deeper with a straight back . Obviously less stress on the lower back . My legs have developed quite well doing it this way When younger I did back squats mainly . Best overall conditioner but with age become problematic in regard to lower back
Great workout that Mike, really hard work. 20 rep squats are brutal, well done. Working very hard mate you'll make good progress, keep it up pal 💪🏻
Thanks Col. I'm still battling with shoulder issues at the moment. It's so frustrating although it's led me down a path of looking at other exercises to work them such as landmine presses upright rows and side laterals. It's mainly the left side but it's stopped me benching and overhead pressing for now.
You are ridiculus 😂
Another great workout , loved the squats. Not keen on the neck press without a spotter. Please don't do these on your own. As always love your videos great content. Keep training at 45 ❤
@rob-boticscalisthenicshome6355 Thanks Rob the video might not be clear but I've got the safety spotter bars set around a few inches from my neck. I agree its pretty dangerous without this. Also just using a moderate weight and pausing the reps to get a good stretch.
@@Trainingat45-vk3zz I should have known you had it covered. Keep the videos coming they are brilliant
Thanks Rob, I'm trying to keep up with yours as you put a lot of great content out, and find ways to work round the aches and pains.
Keep your elbows stationary when doing tricep pushdowns . Too much shoulder comes into it otherwise
@user-ft2bt9kw7x thanks for the tip. It's an exercise I have just started doing bit I'm probably getting carried away with weight.
You couod try light dumbells to help your shoulder 💪
@adamgarrett7220 Thanks Adam, I've done a couple more workouts now and it's easing off. Been using stretch bands to work the rotation and that's helping. I even did some bench press with trap bar and found this was ok if I flared elbows out.
Great workout.
Thanks Rob I need to catch up on some of yours. Been quite busy recently with my music headlining 2 large festivals so the preparation for that's eaten into my spare time. Met with a colleague that has a business that specialises in resistance bands so hoping to cover them on the channel soon.
Keys to progress is a great book. You'll make some gains following some of those workouts 💪🏻
Thanks Col yes absolutely. I've also been reading Super Squats and Brawn. Great motivation.
Great work trying new things Mike. I’m going to add those Zurcher squats into mine. Keep it up man. I can see the difference from when I first started watching.
Thanks Scott, yes I think the zerchers are a good exercise and not aggravating my back. I'm looking into options to have some sort of harness to take the strain from the arms so I can get more weight.
Great session. Really enjoyed the voice over.
Thanks Rob, I'm trying to cut down on training time as workouts were getting long and if also talking to the camera and changing angles it adds time. I found that when I watch it back it makes me think of things I want to add. I could just edit it and just show a few reps of each exercise but there's something good about seeing the full session. I've started a new program now that's a full body based around the 20 rep squat Steves Reeves era stuff and that calls for quite a few other exercises so need to be efficient on workout time.
You put in the work 💪🏾
Thanks 😊 I'm just planning my next programme now and how to get some more sleep to get the recovery right.
Thanks Wayne for the encouragement. Making gains is a slow process but worth it.
good stuff mate
Thanks, i love my books and have quite a collection. Dinosaur training is another favourite of mine and the authors website has some great articles.
I have a home gym too brother . Good work out💪🏾
Thanks for your encouragement. Home gym certainly has a lot of benefits. Mines been built up from various bits of equipment collected over the years so it's kept the cost down.
Good stuff , great book btw 💪🏾
I don't want to sound critical of your lift or ability but at 16:00 mins in the Last Three maybe Four Weights on your bar look like 18mm PLYWOOD Painted Black or do they serve some other purpose?
They are fractional plates. The smallest iron ones I have are 1.25kg so the larger plywood ones are 0.625 grams and the smaller 0.3125 grams so I can microload. I'm too cheapskate to buy fractional plates and these work fine, especially on the bench and overhead press I have gradually added weight from workout to workout using these, whereas otherwise I would stall. They have worked well as in around 8 months I have added nearly 20 KG to the bar on overhead press, and in most workouts I will be pushing this lift to failure at the 12 rep mark.
That's great!
Thanks, I'm enjoying adding some variety to the workouts and having a contrast from the heavier stuff for better recovery.
I'm being mindful of the weight now. Just aiming at a single top rep and building up in 5s up to that. I prefer it to the barbell deadlift but found the bar has so many other uses.
Great session. Your trap bar dead lifts took me right back to my early training years when I used to load that bar to the max. I could probably just manage the empty bar these days 🤣🤣
good stuff
Thanks Wayne, it was a great session that I'm feeling the soreness already today. Hopefully plan to do some further sessions focusing on squat and bench with David.
great work Mike
Thanks Sam glad you like the content 👍
Good work Mike.
Thanks Scott, will have to reaclimatise to the heat next time.
keep it up sir😀😀
Certainly will, thanks for your support.
😎👍🏋♀🏋♂
What’s your diet like ?
Good question, since I've been back into training I started out on a Keto diet cutting right back on carbs eating fresh whole foods and controlled portions. I have reintroduced some carbs such as brown rice and sweet potatoes in moderation, but I don't eat bread, oats cereals, crisps, pastry or pasta now and stay away from beer. For the most part I still follow that now and eat as much as I want including dark chocolate and wine if i want it. I have found ways to make pizzas and curries etc that I prefer over what I used to have and still will have cooked breakfasts or omelettes most days. Ive always been a natural lifter and I don't use any supplements other than vitamin D3, and Zinc/Magnesium/B6. (Known as ZMA) If I'm hungry between meals will just eat full fat Greek yoghurt, scratchings or nuts. I have a few kiwi fruits and avocados and a small orange if I want some fruit. Every body has a different metabolism etc but this works for me and I found switching to this diet quickly made me feel much more alert and energised, had people commenting within a month the difference in bodyfat and I have continued to gain strength.
Good work Mike. Nice PRs!
Thanks Scott, I've been trying to contain my hours at work, sleep better drink more water and get a few more calories in. Also stretching the rest between workouts so bit more of a gap between medium and heavy. This and light sessions going for real good contractions with the dumbells, and of course top supplement 'Mr Porky' Scratchings lol.
Great stuff mate 💪🏻
Thanks Col I'm loving the training at the moment. Hope you are still hitting the iron.
Great book!
Yes it's a classic. Was only thinking about this book the other day. There's a lot of good motivation packed into it.
I read that book , interesting.
The trainings getting serious now. Love the leg press set up. I've seen an old picture of Arnold doing these. I worry about the belt squats. Watch your video they are pulling the body too far forward which in turn forces you to roll your hips under instead of staying neutral. You are OK for now but as the weight increases you will injure your lower back. You need to be directly under the bar, so preferably swap this exercise for front squats which are way better or kettlebell/ goblet squats. Absolutely loving your videos they take me way back to my early training days.
Thanks Rob. Of all the leg exercises I love the belt squat the best. As I'm really tall (6ft 3) a lot of this height comes from long legs vs torso. I found the belt squat actually rehabilitated my back as the belt keeps it in traction. The movement kind of lets you drive back against the belt instead of pressure on the knees. I don't get knee pain either and can go really low with the motion. I won't be doing low reps with these as your right something would snap...either the equipment or me. Ive done Front Squats but don't feel I can really push them to the fullest, and back squats despite every form check just cause lower back pain for me. Which is a shame as I've really tried with them and have good shoulder mobility.
@@Trainingat45-vk3zz if it works it works. We are all built different.
@rob-boticscalisthenicshome6355 Every book I've got on training all advocates squats but I've concluded the back squat isn't my lift. Over the years I've persevered with them and recall even doing the 20 rep breathing squat routine which was insanely brutal. It was a pure feat of willpower to get all the reps, but I hindsight this and 5x5 backsquats left me with injuries. I used to do front squats without too many problems but they never felt natural for higher reps. I'm just enjoying trying new ideas and I think the old school deep knee bends on the toes is actually quite good and would be interesting to add weight to those.
I find back squat uncomfortable myself must be my age showing, 46 , hurts my knees and lower back , been playing around with zercher squats for low reps and for higher reps heels raised narrow stance goblet squats for some reason they feel pretty good . Just started watching you’re videos, really enjoying them because I train at home in a little shed also with a similar set up
Thanks for your comment Mike and glad you are enjoying the channel. Great you have similar set up to work with, it's a character building way to train when the weather's bad but lots of upsides. Yes the back squat is an awesome lift if it suits the lifters body structure. I have good enough shoulder mobility to get the bar low but have really long femurs so to keep a straight bar path forces me to lean too far forward. I could improve my ankle mobility and go for a wider stance but risk vs reward doesn't balance for me. When I was overcoming back injury, walking lunges got me straight again and helped train imbalances but there's a limit on how far you can drive those. I have never tried zercher squat so will put that on the bucket list. I agree that Goblet squats are good for higher reps. I just do them holding a plate. Right now I'm working on belt squats, deficit trap bar squats and vertical leg press and staying injury free with those. Keep training 👍
I just discovered your channel and want to congratulate you on an excellent job! Im 64 and after training in the gym for 35 years i also started training at home in my garage about 5 years ago ...I love being able to train now with ZERO distractions and 100 % INTENSITY! ! Here in Texas it can be as much as 115 degrees in the summer and 20's in the winter but its gotten myself much more conditioned than training in the air conditioned gyms ...I also love how yiu you do the full body workouts....Ive been doing full body training myself with jusr one or two sets tlll failure, moderate weights,higher reps and maximum intensity usually three times a week...I started training full body years ago after reading Steve Reeves book Building the Natural Physique...Lots of others from the Golden Era trained full body also like Reg Park and John Grimek....The only thing ive changee up is ( because of lower back problems from too many years of heavy squats) is i use heavy duty chains to squat with....i have my partner place 5 15 pound 5 foot chains over my shoulders and i do usually 30, 50 reps....I also add some bodyweight exercises along with some resistance bands and free weights....Keep up the great work my friend your videos are extremely motivating!
Thanks for your comment and for reaching out, its great to hear from fellow home trainers. Wow that must be baking hot in Texas. I remember working with the USMC when i was stationed in Yuma Arizona for around 6 months and the hotel we stayed in had a deal with a gym about 2 miles away. We used to run there and would be gasping for water and drenched in sweat before even starting a workout! We are just benefitting from more moderate weather here in England so im hoping ive payed my dues with the dark, rain, cold, ice and snow. Sounds like you are on the same page as me with the full body, I prefer this way of training and am enjoying manipulating the intensity. Its just getting the balance right for optimal recovery. I've certainly realised that there's other options around squats, and I'm staying away from the physios office with the exercises I'm using. Glad it's motivating you and your training is going well. 💪 😃 👍
Impressive! 🏋️♂️
You have the power
Impressive work! And thanks so much for featuring our music! 🏋♀✨
Fitting the music into the video really made me appreciate the depth and musicianship that's gone into those tracks. Good luck with your ongoing album its awesome music to get immersed in.
@@Trainingat45-vk3zz Thanks Mike! Really appreciate it! Great to be a part of your Training at 45 channel! 🎶✨
Great video Mike and getting some good shape
Thanks Rob I'm really going down the rabbit hole of the old physical culture and light dumbell systems. I think they are thing that needs mastery but there's potential to get more from the heavy lifts with the mind muscle connection they develop.
@@Trainingat45-vk3zz I think your on the right track. Please try the Steve reeves workout and diet that he did for competition. I tried it at roughly your age and got into the best shape of my life. 17inch biceps. Did it for about four months. Then I hit a plateau but the results I got in the first three months was unreal. Very hard workout though.
@rob-boticscalisthenicshome6355 If you've got any links to that I'd definitely have a look. Steve Reeves is certainly one of the classic lifters I look up to.
Nice, just what I was looking for
Glad the review was helpful for you 👍
Great work Mike. I thought you had that last rep on the shoulder press. I was yelling at the screen for you to get it. Next time for sure dude. Your vids are great motivation man. Keep it up.
Thanks Scott, yes it eludes me but its so close now. I have a goal of getting another 5 kg added to the lift at that amount of reps. I've added 15 kg to the lift going to failure in 6 months so that's not too bad.
Looks brand new.
Thanks, they were never that great when I first had them so they have a new lease of life now.
Thanks for the video dude
Your welcome 👍 if you want to see more of the pulley system in action check out some of my training blogs. It gets regularly used and works well.
keep up the work
Thank you for your support and I hope you are enjoying training yourself
Great session. Check out the Reg Park 5x5 routine. This is a great routine for strength.
Yes your bang on Rob,I have a copy of his book 'strength and bulk training'. Not the longest of books but some solid principles, advice and application of the 5x5. There's a signed picture of him in an old gym near me that he must have visited in the 50s. Theres loads of references to him in one of my favourite books 'The Keys to progress'. 5x5 is also promoted by 'Starting strength' and the 'Stronglifts' programme. I prefer Brooks Kubiks approach from 'Dinosaur training' where some 5x5 is applied but also many other techniques. The guys still posting training vids regularly on Instagram well into his 60s and has many other really good books.
Love the heavy dumbell training!
Thanks Robin, I made the handle DIY out of some scaffolding and some jubilee clips to collar the weights. The handle itself is 2.5 kg. I have other adjustable dumbells that can be loaded quite heavy, but this one adds so much more challenge to the lift as the plates are less balanced and 2 inch handle is difficult to grip. You should check out the 'Thomas Inch' dumbell, that has humbled many lifters.
😎👍✨
Thanks for the encouragement, will have to feature some Moons of Jupiter music on the channel if your up for that 😀
@@Trainingat45-vk3zz Cool! Sounds great. Thanks! :D
Another great session, thanks for the mention.
No worries, glad of the advice and your channel is informative to watch. I've just done another light dumbell session tonight Prof Atilla style and it was great.
Keep it up
Thanks for your encouragement 👍 😃
What are you doing for grip strength Mike?
Right now I'm not specifically training the grip, but am using thick handled bars (2 inch) rather than the standard just over 1 inch. Doing hangs on the rack to stretch is limited by grip so that works it. If I do deadlifts I will just use an overhand grip which works the grip harder. My forearms are constantly aching right now to the point where opening a new bottle of milk in the morning is painful! I think its whats called golfers elbow. I do stretches for this that helps. I did have an adjustable gripper that was good to do squeezes and timed holds and once made a thick handled roller with a rope to do rolls up and down with a light plate. Seated car pulls pulling a large car towards you with a thick rope/chain are brutal on the grip and any type of static hold. I play a lot of guitar and piano and enjoy car repairs so use my hands a lot anyway.
Nice work Mike.
Nice work mate! Enjoy watching your videos. I've recently got back into training at 46 after a while off, enjoying it.
That's awesome, glad you are getting some benefit from the videos. I'm a bit behind on editing so will release another couple hopefully soon. I'm sure what you built up prior to a layoff will return and you will be glad you did it. Some of the role models I look up to are still training into their 60s and beyond.
Nice one mate, I recently started doing farmers walks with 25kg Dumbell in each hand, really blows your forearms and great for grip strength.
Excellent it certainly will. I used to be good at farmers walks. When I attempted 'Sandwells Strongest Man' back in 2013 and 2014 I did 70kg in each hand for 50 meters stopping just to turn round at 25 meter point. The handles were really thick and I recall dreading the thought of needing to put them down and pick up again. I will hopefully find some videos of that somewhere. I think it's good to incorporate thick handled bars and dumbbell handles into training. Dinosaur training by Brooks Kubik is a great resource on all that stuff. Also 'Pinch gripping' a couple of heavy weight plates face to face (so your just holding the flat sides) works the grip good.
Great murals! 💪😁👍🐶
Thanks James. Took a while to do them but it makes the best of the space I have. I'm dreaming of having a house with fully equipped gym, pool jacuzzi and sauna but until then will stay hard-core with this!