Tip: How to Lift Until You're 100 Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip How to Lift Until You re 100 It takes an open mind and a big toolbox to keep progressing as an experienced lifter Here' s what you need to know by Chris Shugart November 16, 2017May 21, 2021 Tags Bodybuilding, Superfood, Tips, Training Newbie Gains That amazing phenomenon where you don't know shit about training and nutrition but you build muscle and strength anyway. It's a magical time. Everything seems to work because you've gone from doing nothing to doing something. And something always beats nothing (unless congress is involved). But newbie gains don't last and progress slows. Now you have to start using your brain and filling your toolbox with effective strategies. Here's some general advice. Build Your Training Toolbox This is mostly about mindset. Example: "For legs, you ONLY need to squat with a bar on your back!" I may have said that myself 20 years ago. Today I realize that there are many ways to hit those muscles and that movement pattern – dozens of different squat variations that work great and allow me to "work around" beat-up knees and various old injuries. Luckily, I'd filled my exercise toolbox with squat alternatives and variations. A bar on your back is a great tool. Adding more weight is a great tool. But if those are your only tools, you'll have a tougher time progressing when you hit a roadblock. I know, lots of tough guys will disagree. And many of them will also be getting hip replacements by age 50. Don't be the guy who uses the word "only" a lot when it comes to training topics. His toolbox is sparse and his go-to tools will get rusty. Get Better Nutrition Tools The same thing goes for nutrition. There's a common misfire in the young lifter's brain: he thinks he can always eat the same way and get optimal results. In reality, he may be just "getting away with it" temporarily. As your body ages and your life changes, so should your diet. At 45 you're not eating for a 25 year-old's physiology anymore. There's a word for guys who try to do that: chubby. Maybe it's stress, maybe it's all those extra responsibilities interfering with your workouts, or maybe it's just a body that's getting older and slowly accumulating minor problems. Don't visualize 25 year-old you when you plan your nutrition. Your life is a bit different now. That usually means you're going to have to tighten things up, diet-wise. Expand Your Supplement Toolbox Maybe you didn't need that "edge" before, but you sure do now. And a funny thing happens after the age of 40 or so: You start to think about the length and quality of your life, not just about how big or strong you are. Maybe all you cared about before was a "pre-workout" to frazzle your brain for leg day. Now you're thinking about not contracting some preventable disease by age 55. If I had to choose only a few supplements for long-term health, I'd go for Indigo-3G, Flameout, and Superfood. Those go into my nutrition toolbox first. Fill your toolbox with different training and diet strategies. When your favorite tool doesn't work anymore (or the damn thing goes missing), you'll have plenty of other options. Under 40? Ditch the dogma and start filling that toolbox now. T Nation is your free hardware store. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip Can Heat Boost Muscle Growth Saunas aren't just good for relaxation. It turns out your performance can improve with a little extra heat. Info here. Tips, Training Alex Eriksson February 17 Training Tip Dead-Stop Dumbbell Row With this variation, you come to a complete stop at the bottom of each rep. Back, Bodybuilding, Exercise Coaching, Tips Tony Gentilcore September 7 Training 5 Things You re Deficient In If you're running low on any of these things, you could be wrecking your health, gaining fat easier, and even limiting muscle gains. Check the list. Dietary Myth Busting, Testosterone Optimization, Training TC Luoma May 3 Training Two Kinds of Squats You re Not Doing The reason you're not doing one of these squats is because it's hard. The reason you're not doing the other is because you probably never thought about it. Check it out. Powerlifting & Strength, Squat, Training Lee Boyce January 26