Try TriCon Training today!
Can you lift less weight to build more muscle? I am going to answer that question for you.
As you get older you do not need to lift as heavy of weights to build muscle. If your goal is to be a powerlifter and build a lot of strength then yes you need to lift heavier weights. This will take a toll on your body, and it is harder to recover from those workouts, especially as you get older.
When I was in my 20’s and 30’s I would ego-lift sometimes, and because of that my joints took a beating. I want to tell you that YOU NEED TO LISTEN TO YOUR BODY. If something does feel right in an exercise you are doing, maybe you shouldn’t be doing it.
From my experience, I created something called TriCon Training. Triple contraction training, something most people don’t do is the isometric contraction. That is something that we focus on when doing my TriCon Training. Isometric contractions are great for strength building, for injuries, and time under tension.
All this being said, TriCon Training is great for older men. It will help you build muscle without putting more damage on your joints. This will help you build muscle utilizing lighter weights.
I am going to give you a full body workout that you can use with lighter weights. Let’s get started with the workout.
A TriCon Set is 9 reps with 3 different rep cadences. The first 3 reps are explosive reps. This is designed to activate your central nervous system and get those muscles firing. The next 3 reps are the Isometric reps, it will be 3 isometric holds at the midrange of the rep. The last 3 are full range of motion, slow controlled reps.
Exercise #1… GOBLET SQUAT. Keep the weight as close to your body as possible during this exercise. Keep a wide stance, rotate your toes outward slightly, and hinge at the hips.
Exercise #2… CHEST SUPPORTED BACK ROW. When you are working your back, you always want to lead with your elbows. Your elbows are drivers, especially when you are doing the explosive reps. Really focus on squeezing your lats and mid back together during the isometric hold reps.
Exercise #3… DUMBBELL BENCH PRESS. When you are doing the isometric holds, hold the weight out to the side. You want to get a good stretch, but don’t hold it too deep because that can hurt your shoulders.
Exercise #4… SEATED OVERHEAD SHOULDER PRESS. I like you to support your lower back when you can in these exercises. Keep the dumbbells wide in the isometric hold to put more stress on the shoulder muscle, not the joints.
Exercise #5… DUMBBELL BICEP CURLS. Keep your shoulders back and chest out, do not round your shoulders. Keep your elbows right against your sides when doing the isometric holds.
Exercise #6… CLOSE GRIP DUMBBELL PRESS. Don’t stretch your chest at the bottom of the lift. Rotate your elbows in, you want to focus on bending at the elbow. Doing this will focus on putting stress and working your triceps.
Alright guys, that wraps up this video tutorial with how to lift lighter weight to gain more muscle. Make sure to utilize TriCon training in your workouts to build muscle and protect your joints.
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34 replies to "Lift Less Weight Gain More Muscle (TRICON TRAINING WORKOUT!)"
The BEST way to lift less weight and build more muscle…
Is through my TriCon Training.
It’s easy on the joints…
You don’t have to load up the bar or use super heavy dumbbells…
And you still get stronger and build muscle faster as an older man.
Here’s a basic TriCon Training workout you can follow…
@kelly smyth You have the potential to do more
@Mike Jones Of course. My point is the size of the weight is not the only metric. Look at gymnasts
@kelly smyth It’s about efficiency and progressively overloading is a lot more efficient way of working out but ultimately you should do what works for you..
@Mike Jones Yeah some of us fools have tendons that are slow to heal and easy to screw up
@Mike Jones Found out a little while ago heavy weights small reps six weeks light weights tons of reps 6 weeks. I’m 64, weigh 147 and yesterday benched 165. Up 100 lbs since I started Jan 1.🙂
Hi Gary. I love your Tricon method. I’m a sixty year old male. I especially like the isometric reps. It’s great for mental focus as well. Especially if you’re at a gym.
Speaking of the gym, lots of ego lifting going on there. I get some looks when I’m at the isometric phase of my reps. It helps with my mental focus as I said earlier. Thanks for your method. I don’t like being hurt. At my age it takes a lot longer to recover from muscle injury.
I’Ve been incorporating tricon sets into my training and I have never felt my quads especially burn like that before…I really like this style of training…
First time on your channel, im almost 63 with a chronic back problem.
I love to train still despite my situation, so thanks for some great advice.
this is dope. I’m 35 and fairly new to lifting. I was just getting into it then the Corona lockdown hit us here in South Africa – months with no gym access and no end in sight, so I’m stuck with my little weights I last used in high-school but this looks like a really good approach, will try it tonight 🙂
Remember for next time if something like that happens do push ups
Holy cow. I thought I was a badass till I tried this routine. I started with 35lb dumbbells but failed to complete all sets. I now use 25lbs and still struggle a bit but figure I’ll increase weight soon enough. I get one helluva pump even at 54. Thx
Thanks man! I’m 59 – been lifting even longer than you, but my goals from here on out are vanity, and simply being able bodied. Self respect. Competitive strength is not a consideration. “A lot of older men can’t do ANYTHING, because they kept trying to do EVERYTHING they did when they were younger.” – Andrew Weil
I wish I had followed this advice starting a few years ago. I’m 53 and was lifting heavy and getting stronger into my 50s. I was amazed I could still build muscle and get PR’s. But then I seriously jacked my back and now am trying hard to recover to just function a normal life. I can barely lift now but it’s all light weight going forward. It has totally changed what it means to me to be healthy.
I’m 47 and learning this life lesson right now.
Thank-you for your expertise! I worked out like a mad man when I was a young man and I’m paying the price now. I recently retired from Fire/Rescue and realized I need to start getting active again. Live anabolic has been a HUGE inspiration to me. I enjoy watching your videos and attempting your workouts. Working out should be enjoyed and you have brought that back for me! I’m a HUGE fan! CHEERS!
It’s awesome to have you here, Wes! Keep taking action like you have been!
Good presentation. Thanks much! I have a diversified background and I’m excited to incorporate this into my routine! Injuries have been a setback for me so I really appreciate your sharing this approach. I’m 51 and need to adjust my training to better fit my age. Thanks so much!!
Love this style of working out. I’m a 39-year-old man with back and shoulder issues. This workout seems ideal for me.
Brill…..im 64 now….was ready to call it a day in the gym…..just finished your lightweight shoulder exercise and was surprised at the great burn I got!….I will follow the other body parts too….thank you!👍
Excellent work out..great results and no strain on the joints.Thank you so much for your excellent training and presentation.
I started working out in 1987 at 31. Unfortunately as I’ve gotten older I realized I can no longer lift what I did when I was a younger. The past few years I have been lifting lighter weights with more reps so I wouldn’t injure myself. What you presented tonight helps me now to start a new workout routine. At 65 I no long have the options I had when I was younger. I’ll be tuning in to more of your videos in the future. Thanks for the information my friend. Blessings!!
I was very skeptical about trying this because, after 35 odd years of transitional lifting, I just couldn’t see how 9 reps would do anything. Tried it today on chest and biceps and OMG! This is brutal! Love it! Curious to see my results after a month or so. Thank you so much for developing this for and sharing this with us older guys.
Hi James, – just happened to run across this video and haven’t heard of this kind of workout style before. I saw you left this reply 6 month ago. Did you pull this style thru, and if yes I’d really like your opinion about it?! I am 62 and started a little while ago getting back in to it…Thanks !…
I’ve never built more Muscle faster than with lighter weight, more reps. I keep to the big five compound lifts and my body exploded. Excited to use these methods brother! Pushing 50 and never felt better. Thank you for what you do brother.
I definitely changed my exercising throughout the years. Now I am all about lighter weights, higher reps, recovery, and eating better!
I figured this out not too long ago. Doing sets of 12 to 15 and doing an occasional heavy week or two to open up the limit a bit. Taking creatine and citrulline to expand the muscle tissue further. Quality timing of meals and good rest is just as important.
59 here and in getting in surprisingly good shape due to lifting lighter weights Higher reps without injury – also do some other mobile sports like hiking cycling and my Razor A6 push scooter for balance and stretch – definitely eating better Healthy food a big thanks to you tube for all the tips
Gotta stop the rust from coming through its all about the long term not the short term these days.
Definitely trying to eat healthier myself Joseph , have always had a sweets weakness LOL .
Makes a lot of sense, really appreciate this 🙏
Can’t wait to try the tricon workouts!! Used to work out hard many years ago but years of enjoying food and drink with minimal workout have added a keg to my 6pack. So at 66 I’m going to try to get back at it. Thanks for this video and I’ll be checking out the rest of your stuff as I go…:)
Great video! Thanks. I was in great condition until I took time off for Spring Break. But 30-years is too long, and there’s not much muscle-memory left. I’m back into pretty good cardio shape, but I need to get back some muscle tone. This looks like the perfect way to get started. I hope to be back soon for more instruction.
Love this bro! Just getting back into lifting at 51. I’m in good shape but have been looking for something geared towards us older guys. Definitely giving this a try.