 We want them to press if we can we want them to bench press if we can one of the squad if they can but bang for a buck The deadlift is the thing You're listening to barbell logic brought to you by barbell logic online coaching where each week We take a systematic walk through strength training and the refining power of voluntary hardship Welcome to barbell logic. I'm Scott Hamburg that over there is Matt Reynolds I almost said welcome to the other podcast someone. They only do nine podcasts now Then this is an hour five today. Yeah, dude. I have done so many calls today, and I've got I've got five straight calls in the morning So yeah, I'm ready for some I'm ready for some non-zoom time. Yeah, well today. We're gonna talk about LP for Masters and I actually want to go beyond masters. I think I'm gonna say I'm gonna I'm gonna say elders Elderly the elderly Traditionally like your like your Mormon traditionally in like Powerlifting and strengthlifting masters really just means anybody over 40, but I think like really like senior citizens I think is who we would point this out We were talking though we were talking about what we've been eating and You've had some cravings flung on you since you can't get out and eat all your bougie shit Yeah, I told him I told I was like hey is there anything you've been craving since you've been in quarantine That you can't really get you know he's like not it really and I've been craving Mexican street tacos I love like legit street tacos and most of the Mexican restaurants are closed here in town and but we did find there's a There's a legit like taco truck out by the airport. That's open cuz it's all curb curbside pickup And so we're not there and I bought a bunch of bunch of street tacos and tamales. So good So we've been eating that but what do you guys mean? I'll stuff we don't eat Yeah, so stuff, you know put some in the crock pot You know cook a steak You were talking about you had smoked a brisket. I smoked a brisket last week. No ribs. I smoked ribs Listen brisket. I got brisket. I got down. I've smoked a hundred brisket. I've actually never smoked ribs Mmm, and I had a fair amount of both beef ribs and pork ribs So I decided to smoke both and then we did a taste test to see which we like better And pork actually won out pork But I like the beef to think about the beef is the side of beef I have is a is a full-blown grass-fed beef So it's got a little bit of that gamey grass-fed taste which I like it then bother you all my girls aren't crazy about it They like to find they're like the ribs fine, but no they came out great You know I smoked the ribs for I smoked them for three hours on the smoke and then I wrapped them for another several hours And then I for another maybe three hours and then and when I wrapped them I put a little bit of that I'm like a Memphis style ribs guys So I put like a dry rub on it and then I put a when I wrapped them I did kind of a mustard and apple cider vinegar sauce in there Just a little bit not not like a barbecue sauce more like a little bit of a braising liquid with the with the Aluminum foil wrapped in aluminum foil and then I pulled them off wrapped them in towels and put them in the In the cooler for another two hours and just let them get like this open it up They just felt you know the meat just fell off the bone could pull the bones out They would know me wouldn't even stick on the bones You know you're just like scooping up the the rib meat, but yeah I was great and made it with the like a real good garlic cheesy mashed potatoes and Some Brussels sprouts and stuff was great. So it's good. Did that we've done grilled burgers I did some tenderloin the other night made like roasted potatoes. That was pretty good. We just been cooking at home a bunch Good, that's what we're supposed to do Yeah, we cook at home quite a bit anyway, but we do eat out I mean there's things you know like I love sushi and I don't trust myself making sushi It seems like a good way to die. Yeah, I should be Sam's even though Sam's got kind of sashimi grade salmon and stuff I'm yeah, it's Missouri. We're not real close to an ocean so We're gonna type LP for old people Yeah, I say old people. Is that allowed? Sure. Is that like yeah if listen 68th the new 40 boomers you're old You're old and things that the things have to be done a little bit differently If you listen to our other shows where we talk about When we talk about LP linear progression the novice linear progression, you'll hear a say something stuff about You know guys end up squatting maybe like 95 pounds or something that like that and they can take 10 or maybe even 20 pound jumps and so on and Blah blah blah and that it may be it'll last 10 to even 16 weeks perhaps for some of these guys and Well, that's just not the case. So if you're if you're an older person if you're in your 60s or beyond and I've never done this sort of thing before First Matt, I think they need different equipment than the young guy Yeah, they probably do I Highly recommend buying yourself a 15 pound training bar If you're an older person that is getting started with with strength training and you should by the way It works for you and you will get way stronger than you are now And you'll get around the house better and you'll be more resilient and if you fall You'll dent the earth instead of breaking like a china cup and earth Well, I I want you I want you to get a 15 pound bar and a standard barbell And you want to make sure that you have micro plates from jump from the very beginning. Just go ahead and order that stuff It's not a big deal. It's not that expensive. I like I don't love it, but I like on Amazon They've got a cap cap brand aluminum training bar. It's 15 pounds. They want like 120 bucks for it Yeah, it's great. It's got some bearings in the end of the thing and you can load it up to 150 pounds But waste 15 pounds if you're over 16, you're gonna start LP. I want you to go ahead and squat Just start at 15. Who cares do one set? You're gonna squat to a box. I want you to put a box or a stack of plates under your rump Somewhere between 12 to 15 inches high depending on how tall you are and I want you to squat inside the rack Yep, and I want you to set the safeties. You can go you can go watch some Barbell logic videos on YouTube about how to do these things But I want you to squat to that box I want you to have the safeties and I want you to do it actually without the bar first Because you may have trouble getting all the way to depth and standing back up So I want you to have those plates or a box or something 12 to 15 inches tall behind you because when you squat you may not be as strong as you think you are and You may not be able to get up without your hands. In fact, you might even free fall That's right and bump your wrong You're not gonna fall on the floor. That's right boxes there. You'll just sit down hard. You'll sit Let's sit on the box, right? So to start you set that box 12 to 15 inches high I want you to cross your hands on your chest like you're a Dead guy in old gunfight photograph from the time life book collection and then just Lean over push your butt back your knees out and touch your hamstrings to that box And then drive your tailbone straight up to the ceiling do that for five Yep a bunch of you and in a bunch of you I bet most of the people that are listening to this are listening for their parents or their grandparents We don't I don't think we have a big 71 year old podcast listening content It's not real hot probably for 70 year olds So if you're gonna help your mom or your grandma or great aunt or your dad do this Some of them are not good or they're gonna get down on that box or that stack of plates I'm not gonna be able to get up Without their hands and that's okay in which case You're gonna make that box taller You're gonna put another couple plates on top of there You're going to turn the box on its other edge Whatever you're gonna make it taller and you're gonna find a range of motion that that person can squat to and then stand out Stand back up from under it might just be three or four inches a range of motion to begin with sure But then what's the progression is the progression weight in? The beginning I would say the progressions range of motion probably you know what I actually think it's both If the range of motion is literally one of these like six inch range of motion Jobbers for one of these older folks. I find that they can do six inches of range of motion Hugging like a 20 pound barbell Kettlebell and they need to hug that kettlebell and load that and Then over time lower it like a half inch to one inch at a time It could potentially guys and girls who are helping our older friends. It could potentially take them a month To go squatting twice a week by the way, we're not going to squat three times a week for these elderly people We're gonna train twice a week That's right They could take them a month to do a body weight squat to a box and stand back up. Yeah the parallel ish That's right. And that's another that's fine, right? That's progress they can go back and you can show them like hey You used to have to squat to a 22 inch box and now you're squatting to a 14 inch box That's right Like that's clear progress one of the ways I've gotten some older friends of mine to do this this method of ours is Just sitting around drinking a cup of coffee or something and tell them hey push your chair back from the table and I'd show them where to put their feet like a squat stance You know shoulder width and I and I put their feet kind of back under the chair a little bit and I tell them Just get up. Don't use your hands. Don't grab the table and just get up Yep, and a lot of them can't get up what they can get up It's a lot harder than they thought it was because they've been cheating for 40 years sure and then Then I can say well we can we can fix that But we're gonna start With the box We may have a very short range of motion We're gonna increase the range of motion and when they get where they can squat to the box Which might actually never get below parallel for these older people. That's okay Then we'll start adding a little weight and that's when we might put that 15 pound barbell on their back Maybe they're gonna hook a five pound plate then a 10 pound plate and then the use the 15 pound barbell And then we're gonna go out by five two and a half for ladies maybe five pounds for men all along the way If it's a dude hundred percent guarantee you they cannot get the barbell in a low bar position on their back hundred percent guarantee you and Which case you're gonna go and watch the Paul Horn stretch video on YouTube and you're gonna have them stretch And you can have them stretch every session before they even body weight squad Knowing that we're gonna put the bar on their back in five weeks. Yeah Stretch stretch stretching and they may end up straight. They may end up squatting high bar For quite a while. I have had guys. They'd be forever that do it forever and I've had guys That end up stretching two three four five times a week And it takes them six or eight months to get the bar in low bar. Yep That's okay Yep, when the client is older, we're looking for little bitty little bitty victories in little small Improvements and so the improvement in the beginning is gonna be range of motion Later on it's gonna be wait on the bar and Concurrent with that might be flexibility stuff. Sure getting the bar low on your back Pressing directly over their foot Let's talk about the press next well anything else about the squat No, I think it's a good way to start and you know just as an overview and standard LP people train three times a week We're gonna train two times a week We're to we're gonna do two full body sessions. So we're gonna squat twice a week. We'll talk about this here in a minute We're probably gonna press once a week and we're gonna bench press once a week And then we're gonna deadlift after the press or the bench press twice a week and that's it That's the whole workout for a while. I mean for months probably and maybe forever Maybe forever Well, you know civil does lat pull downs if you have access to things like that Pulldown certainly we love things like chin-ups and stuff most most people in their 60s 70s and 80s cannot do chins But they can do lat pull down. So I like that sort of stuff. So yeah We're gonna go to a press next and that again is where that 15 pound bar is a big advantage you Most people the men included in their 60s 70s and 80s would will very much struggle to press a 45 pound bar but that 15 pound bar most people can press now not everybody right not everybody There's gonna be some especially some older ladies who can't but but most of them can and they're gonna do the best They can to press over the middle of their foot and and some people can press just like the rest of us press But what we found is that as you get older and you get that You know, you hear that the chiropractor or the physical therapist tell you got that disc Degeneration and you get a little more of that kyphotic curve to your upper back It puts your shoulders out in front of your feet and it rounds a thing You just can't get an extension for a lot of those people We're gonna put that 15 pound bar in the J hooks and we're gonna press it right out of the J hooks And we're gonna just scrape up the front of the rack We're just gonna press it up the front of the rack and what that does that keeps you from having to press the bar Forward of the midfoot. Yeah, so you keep it on the midfoot You scrape it up the rack when you get to the top you you push it as high as you possibly can you reach For the ceiling you shrug up if you can and a lot of you won't be able to but you're just gonna get it As high as you can get the bar. That's it. And then you're gonna scrape it right back down the rack That's the way we start the press. Yep. Use that press or sorry use that rack. It's like a guide rail That's right, and you'll end up a lot of a lot of folks will end up They put the bar overhead and then they end up pushing against the rack to get that stretch in their armpit and in the shoulder Again a lot of guys Frankly ain't gonna be able to press at all you should try though You should be you should see if you're that guy and you should press until you absolutely can't I have a client mr. Akin Who has a very difficult time doing this because he cannot put his his Shoulder into flexion enough to keep the bar over his bent foot. He cannot do it But he can move some weight Even with that bad bar path and I have him do the bad bar path No, I do the same thing in the 30 35 pound area That's about all he can do because it puts him forward of his midfoot if he doesn't this is like this is daddy Akin, right? That's right. This is cardiologist. Hey, yeah And but he but he can bench press pretty darn heavy, you know, he's been pressing he's 71 He's been pressing 150 155 160 pounds. So we do that and he can incline bench press some So so those are the things we have them do In the bench press and then the press You're gonna be for ladies. You're gonna be one pound increments probably from day one for guys You're gonna be two and a half pound increments slow and cautious is the key for older people and all in all of these strengths endeavors here Hey, have you have you had to deal with I've had a handful of people who are older who on a bench press I had to roll up a towel to put under their head because they were kyphotic enough That their upper back was so rounded that they couldn't lay their head down on the bench press Yeah, my dad had to take folded up towels or rolled up towels or whatever put that under their head You say your dad is my dad puts a my dad puts a foam roller under there I think it's so bad like he puts a whole foam roll a six inch foam roller Yeah, it said to get it down. It's gonna be it's gonna be you one day. It's perfect Yeah, that's great future The bench press and the press for these older folks might be the same grip Yeah, yeah, yeah, what why wide grip tends to hurt those shoulders and elbows particularly the shoulders So that narrower, you know, don't be afraid to narrow the grip to the point. It doesn't hurt Sure, so they're not gonna get as much pack involvement as a younger person would but that's okay motion good range of motion and By golly, it doesn't hurt. So that's how we're gonna change that now deadlift A lot of people a lot of older folks have trouble getting into the hole We're gonna do a lot of rack pulls We're gonna we're gonna start a deadlift with the 45 pound bar probably even even older ladies can typically pull 45 Yeah, but but you know, I'd be able to do it for a full range of motion, right? So so for those and again, I know that most of you listening or probably our listeners already and you're thinking about your parents or your grandparents So, you know as you talk to those people or if that that is you and you're listening you're in your 60 70s or 80s on a deadlift is very simply just picking a barbell loaded barbell up off the floor and We want to do that with a perfectly flat back. So we don't want to round our back We want to do the opposite of a cat back right up scared cat We're gonna put our back as flat as we possibly can and for most people They found that if you put the bar if you put weights on the bar and you put the bar down on the floor The bar will be about nine inches off the ground and for most people they struggle to keep their back flat in that position It's more important for us to keep our back flat Then it is to have the range of motion So if we have to put the bar in the rack on the pins and we've got a shorten the range of motion by three four five inches That's okay The goal is to start that rack pull or that deadlift under the knees below the knees if if possible So we're gonna do the best we can to get it under the kneecaps if possible And most people that might be close to the kneecaps But it's most people can get into position at that at that spot and then it's just like that high squat We talked about so in the beginning you probably are gonna add both weight And you're gonna increase the range of motion a little bit and the advantage with with squat racks now That we didn't have back in the 90s is that most of squat racks have very close hole placement So you can literally increase the range of motion on those rack pulls by like one inch Yeah, until they get down there to the floor. That's what I did with Sybil. I just started her with an empty bar She did a rack pull. I we added a little bit of weight I got her up to we used a 33 pound bar and 10 pound plates So she was up to 53 pounds and started working her down towards the floor and eventually she got to the floor And she did her first real I still remember like it was yesterday the Sybil at eighty seventy nine years old I think at the time Was she was doing that she did a 53 pound deadlift from the floor with the perfectly flat back And from that point on we just started adding more weight But that took her just like you said it took her about a month it might have taken her six weeks To go from a rack pull the deadlifting down off the floor right and some of them won't ever get to the floor Well, it doesn't matter. It doesn't matter like the we're trying to just progress We're adding a little stress a little range of motion a little weight like we're better than we were yesterday We're better than we were in the week in the workout before Yeah 15 pound bar start with that 15 pound bar if you need to most we do the 45 and then You're gonna go up by two and a half pounds for ladies five pounds for guys And you're not you're gonna pull twice a week You're gonna pull twice a week I'll tell you that a lot of these ladies and men that are in their 60s and beyond The main thing they're gonna do The most beneficial thing they'll do in terms of the strength training is the deadlift. Yeah, you know We want them to press was if we can we want them to bench press if we can we want them to squat if they can't but bang for buck The deadlift is the thing so For some of my folks not in the first week not the first two weeks not the first three weeks I haven't deadlift first because that's what my we squat first most of our younger people because that's the most important thing It's the king of the lifts, you know, but for the older people that Can't drive it because their backs are kyphotic their hips are busted blah blah blah blah the deadlifts gonna be the thing and And I want that to be I want that to be the first thing in their day if they're one of those Do you have you have a simple pull first? I don't I ever squat first and then she pulls right after that and then she goes to her presses And the other thing that I do is that for my older people who can't get very much stress on the squat So for some of my people, they just can't really get a bar on their back Yep, so they can only go so heavy and so we're really working squat for a range of motion For those people a lot of times I'll have them I'll have them deadlift two sets of five instead of one set of five a little more volume Because they're just not the stress there from the squat and it just depends on the person again I would never start somebody with two sets of five on the deadlift But if the deadlift is the primary driver of strength increases Then we slowly have to increase the stress which means at some point We might have to do some more work sets and just one and not certainly not in the beginning But Sibyl does that so Sibyl does a couple sets of work sets right now She squats and then she deadlifts and then she goes on to her presses and does her pull downs So that's pretty that's the way she does it the the deadlift is so important and almost everybody can do it but Unfortunately a lot of these older folks that we want that would that want to train or that we want to help with this are obese Sure, they've lost a lot of muscle mass. They're older now and not only are they older, but they're heavier than they were which is a double whammy and Those people are gonna have a really hard time With that squat down to depth They mean you know unless you get the pounds to come off you think about this if you're a lady anyway 230 and you're 70 years old Yeah That their muscle they've got No muscle mass. I'm so I'm sorry. They really don't and They're very first body weight squat is a tall tall order. Sure. And Those those folks you really got to put them on The leg press if you can Or it's just or it's just not gonna come to pass sure in those in those heavier people They also have a lot hard time getting down the hole in the deadlift Yeah, you know that bending over They just can't stay on their midfoot and they're gonna fall forward and they're gonna fall backwards over and over and over again You know balance is a big challenge there. Yeah, you know, that's kind of a Something that bugs me People talk about balance, but for most people it's really not like the faculty of balance that they have probably it's not an inner ear They're just not strong enough to keep their body over their midfoot. It's actually interesting. Sybil's has actually become that She's you know her body's as strong as it's ever been but her eyes continue to get worse Yeah, and so she's got you know cataracts and she's got the big glasses and stuff And so she bends over the whole world swims, you know, I don't wear glasses. I wear contacts I'm blind without my contacts, but I almost never wear glasses But occasionally if I've got you know a little bit of eye infection I've scratched a corny or something I and I sort of wear my cotton wear my glasses for several days It is sort of a there's some balance stuff there I would very much struggle to lift in glasses. I'm sure people who do it all the time is fine, but but you're exactly right It's it's actually rarely that it's more its weakness. It's and it's fear. It's fear Just oh lightning just struck right outside. I heard that Sorry, so got a good old-fashioned Midwestern thunderstorm going on out here. I'm spring storms. It's that time Yeah, yeah, so you're gonna you're gonna have people that you think have a balance problem but it's not really about The faculties, you know, it's not about their inner ear. It's probably not even about their vision Although that can be a problem There are people that have vertigo that you'll run into particularly, you know among these older folks But most time they're just not strong enough to put themselves in odd positions and stay over their midfoot Yeah, and mobility is the same way too, right? You'll meet people that are just that these older people are like I just can't get down to the squat and it's not actually because they don't have the mobility to get down It's because they don't have the strength to get down and come back up They got this, you know, our brains have this sort of governor in our head that says what whoa, whoa, whoa Don't go any deeper. Don't go any deeper. You're not gonna get back up. Yep And so like that's it. That's as deep as I can go and you're like no, I don't think so and it's really really mobility It's just fear but now, you know, you still attack at the same way You just slowly increase the range of motion you go to a range of motion They are comfortable with and you slowly increase it over time. Yeah, let them use their hands You know, if you've got one of these heavier people that's having trouble with this or we're gonna squat to the box Let's say I will put them inside the rack I'll raise the safeties up so high that they're handrails. Yeah, I'll put them inside the rack facing out Course and I'll put a barbell in the hooks in front of them on the outside of the rack Now they're on the inside the bar is on the outside. So pull it towards the rack when they pull it Yeah, so if they grab the barbell, they're pulling it back towards the rack They won't pull it out of the hooks and then that's a handrail for in front of them So you may have them hold onto that bar or you may have them hold onto the handrails And in order to have the confidence to go ahead and head down for the box a lot of these people hadn't done Anything right in decades And they they're gonna you're gonna have to put them in situations where they have that where they can be confident enough to do that We have also stretched Resistance bands across the safeties for them to put their rump on where that where that thing acted as a little bit of a Trampoline I don't want to bounce out of the hole But it gives them a little shove up out of the hole helps them help So it gives them some depth perception there to like okay That was deep enough yet you go down into your butt touches the bands and then you can start to come back up So you get that a lot of times too. Yeah, these folks That thing is they aren't young again 68th and 240 The Beatles aren't any good and neither is catching the rye and Woodstock was terrible. Sorry boomers but They're not they're not young and we can't hold them to the same standard so You know, let them use their hands a 19-year-old guy. We wouldn't let him use his hands I wouldn't let him hold on to the safeties We wouldn't let him get away with that kind of stuff, but these folks need that let them use the safeties Let them take very small jumps. Let them start low low low weight and let them train twice a week They don't have to train three times a week You're going to want them You can probably start with one set of everything even if it's body weight squats, dude They are gonna body weight squats is gonna make them so sore Yeah, they're gonna sore and and you want this to be encouraging to them You don't want to let them work out the first time and then yeah, so sore that they're like I can't do that Move slow any progress is progress, right one set to two sets. That's significant progress Two sets of three sets right add in a range of motion add in one inch of range of motion. That's all product It's all linear progression. It's huge None of them eat enough protein like regular, you know, 30-somethings don't eat enough protein These people don't eat like you would be shocked if you saw how much protein an average 60-year-old lady eight Which is to say 20 to 30 grams a day. Yeah, I bet that's about what my grandpa eats Yeah, you know, he eats a bowl of live cereal for breakfast and he eats a bowl of chicken soup chicken noodle soup Not chicken soup like chicken noodle soup with like four grams of protein in it because it got a couple little tiny cubes of chicken in it And then maybe like half a hamburger for dinner. Yeah, you know Frail and they need they need to up they need to up their protein. They're gonna have to probably log their food If you're not weight training, you're losing muscle mass That's I mean as you age and you're not weight training, you're gonna be losing muscle mass and as you and muscle mass is Well, the muscle mass and your brain and some of your other organs are the things that burn the calories and the nutrients that we To take in through our mouth holes And if your muscle mass is going down, you need fewer and fewer calories every day And if you don't reduce your calorie intake, you'll get heavy and fat So you'll find that thinner folks People have managed to not get overweight as they have aged have had to cut their calories clearly clearly But they often have so little muscle mass that their calorie requirement is so small That they can't eat enough food to get any of the nutrients they need and They're almost in an anorexic state. You've seen these people. They're frail They're all collarbones and shoulder blades and knobby elbows. You've seen them and We need to we're gonna have to get those people to eat food and they haven't done it maybe in their entire life. Yeah So that's a big big challenge Yeah, and I just with with those people that I've coached. I just start with We're gonna eat breakfast lunch and dinner and we're gonna make sure we get protein at each one of those So bowl of life cereal doesn't count. All right, you gotta have eggs It doesn't have to be a lot. I don't care how much it is in the beginning Maybe it's you know, two eggs or one egg and a couple pieces of bacon or whatever like, okay It's not adequate, but it's better than a bowl of life cereal, right? We're gonna eat a sandwich with meat Right, we're gonna have a turkey sandwich or something like that for lunch We're gonna have a normal dinner which most of me eat a normal dinner. They just don't eat enough protein So, you know, I have a piece of steak or fish or chicken or whatever that is And so really with most people with most older populations if you can keep them eating their three meals a day But you just make sure they have a protein That's gonna be a big win for most of the yeah, that's it I mean it makes the big, you know, you get that serving a protein and that's something they weren't getting one of my older clients is five foot I think he's five eight or he's five nine in a ways about 155 guys in his 70s. Yeah, and the other day I said hey You need to weigh in for me because I think you're You're looking pretty thin and I need your body weight to go up. I said, I don't want you to weigh 190 but it needs to go up like you're your weight training. We need to put mass on you You're not obese by any measure. You're not even fat. You're not even I mean you're under weight And he he texted me immediately. He was outraged. He's up to 158 now Up three pounds. Yeah, he's up three pounds, which hey if you're 71 and you're not overweight That's right gaining any weight is a big deal. Sure, but yeah, really a lot of these people a Massive percentage of these people end up actually dying from wasting away Like, you know, they get cancer or they get the thing But like it's actually the wasting away that ends up killing them, you know It's the without being morbid like this is the deal of my dad at in in hospice My dad has you know dementia and in Parkinson's, but he's not gonna die of dimensions on parking dementia and Parkinson's He's gonna die because he's he went in at 230 and now he was 147. Yeah, it's only a matter of time You know and so that's the the more you can put that muscle on and you can fight that sarcopenia. It's a that's a big win as well Yeah, I don't know what else to say about that, but I will I will repeat myself a little bit go slow Start low start with low number sets be very careful lots of safeties so on tell what we have a gate belt around here They often use in nursing homes Because if so if an older person falls, you don't want to just grab their arm Like you can literally like break their arm or tear their skin and you can put a gate belt on that has little handles on it So you can hold on those handles in case they fall but everything's about caution everything's about going slow and Managing their soreness managing their confidence issues and and just keeping them going so Get them in there and and go slow and make sure you have the light light weights to do that and Buy I'm a copy of the barbell prescription our friend. Dr. Jonathan Sullivan's book. It's for them That's for them. You need to buy it and read it and your older friend needs to buy it and read it and The best time to start is right now What else do we want to say about training for older folk? I think that's it I think it's short and sweet and it I think it keeps it to the point and so This is something you can share with your your mom or your dad or your grandma grandpa and a good friend who is In their 60 70s or 80s or 90s. You got a few of those. Yep. Get in there If you're if you're in your 90s even you got it ever too late to start. That's for sure One more word about programming We've said it on the show before and I will say it here because this is the right place to say it Most these people will never get out of LP Then that's okay because it's all we can do is what we can do there They detrain very quickly and they can't get terribly strong So the consequence of that is is you know, if they get a little sinus infection or something They're gonna come in and train and it's they will already have detrained like if they train twice a week Mondays and Thursdays And they get a sinus infection Immediately after leaving on Thursday and they get rid of it by Sunday They come in Monday and they won't be able to do their next LP workout And you'll have to deload them a little bit, but even more often is they go on cruises They go to Oregon to watch their grandkids for a week and that kind of stuff occurs And so that's what used to happen before this virus. That's never happening again No one's ever gonna travel every never it's ever taken a cruise Is there another industry worse in worse shape than the than the cruise lines right now? It's worse than in air than airports. Yeah, but or airplanes. Yeah, it's you know, that's what happens I mean they travel they go on vacation. They see the grandkids. They're the kind of stuff And so that they miss because they're you know, they're you know, they're they're Winterbirds and they go down to Texas or go down to Phoenix or go to Florida and then you know training is not very good They don't have a great gym to train at and they you try to find a place to train You try to find a coach, but they're not very good And they come back and train with you nine months out of the year That kind of stuff happens and so they often just stay in LP and LP is okay because they continue The goal is while they're training they continue to make progress And it can be small and it can be short and it can be like not that intense and not big jumps But bigger range of motion a little more weight a little more volume those things are all very beneficial for them Yeah, my mother got a cancer diagnosis a couple summers ago and She had PR'd her squad I think for 95 for five I think And underwent chemotherapy and radiation therapy and when that was over I think she was 71 when that happened and when that when that was over her squat was a really hard 15 pounds for three by five. Yeah I'm convinced that if her squat hadn't gotten up and charity did this charity and her she and charity did this If her squat had gotten had not been at that 95 for five instead of detraining to a 15-pound squat It was probably Walker time. Yeah, sure and it took her about a year and a half Probably to get back to PR's and I think she's now squatted 105 I think for sure for for that But but she was able to do chemo and radiation therapy and she trained the entire time and as a result was able to keep her appetite up pretty well and Came out of all of that at pretty much the same body weight well and the That's unheard of that you know that stuff will normally just put their appetite in the toilet and Have no muscle mass to begin with and they just starved death over that over their over their therapies So there's a case study but get in there and have you have your loved ones do it if You need some help you can email us Experience at barbell hyphen logic and we'll help with the getting your older Your older friend training or if you are an older friend will help you get get started with that training If you have some questions about this you can send them to questions at barbell hyphen logic calm And we'll answer those on a Thursday show And we have coaches that specialize specifically in this age demographic, which is really cool That's who they that's who they're passionate about training. She was awesome. Yeah, they're they're my favorite It's boy. It's tough though. I'm telling you. No, I like them a lot better than teenagers. It's tough So now it's good. So glad you guys were listening to this for sure like let's if that's you Let's let's time to get started if it's not you and it's your mom or your dad is time to get him help. Let's go Yeah, and I can't overstate this enough my little little trick where they're sitting in the straight back kitchen chair And you put up put their feet in a squat position you tell them I just know hands just stand up and they can't do it. That's a big motivator. That's exactly where it was civil It's exactly I started training her. Yeah, I did it with my father-in-law Todd who was not an unhealthy guy at all And we were just I think it was at Christmas and I said, yeah, just try this out And it was harder for him to get up than he thought he was really surprised how hard that was for him to get up and He was there the gym next Monday. I don't think this session sits to say he's gotten real strong. Yeah There you go guys. Thank you so much for listening and send this on to a friend and we'll talk to you on Thursday