Adding strength for golf

[acing1]

I am 45 years-old, just lost 21 pounds and at 166 pounds, am striving to add 5-10 pounds of muscle. I have a borderline cholesterol problem so I will need to add weight through adding muscle. Does anyone know how to add bulk and strength to help my game? Should I do heavier weight at fewer reps.? For example, should I do 6-12 reps. at a heavier weight rather than 10-20 reps. at a lighter weight?

[gogolfing]

I would do the opposite; higher reps with lower weight. Everything I've read about golf fitness says to do it this way to achieve strength with flexibility. Look into the book Golf RX by Vijay Vlad. He has both strength and flexibility programs in it.

[RussianCarl]

If you want to build muscle for the sake of having muscle then do more weights at lower repetition. However, to tone muscle you want to do lower weights and more repetition. I'm not really sure which is better for golf.

Some people say that a saw-tooth pattern of workouts is a good idea. That is to say, a few weeks of trying to gain muscle and then a few weeks of toning. I haven't tried it personally but have had heard of good results. The real problem is that you can't gain muscle and lose weight at the same time through exercising so perhaps this might be the closest thing to a solution for your situation.

[acing1]

Thank you very much; I had heard that for golf, more reps. at lighter weight is best to tone muscle but I want to do that in addition to adding mass. Pretty crazy, ha? I love your suggestion and thanks very much. I will try that.
As a teenager, I lifted for mass and realized my best golf results but all the golf fitness people say that "toning" is best for the game. I will try your suggestion because I like to do lift using both methods anyway. Keeps it interesting.

[acing1]

Thanks for your suggestion.

[golf_junkie27]

Acing,

If you want to improve your golf game with exercise, I suggest you do as much "core" training and flexibility exercises, as possible.

Start with buying yourself a medicine ball, some powerbands and a stepper. The steppers come in various heights. Do as much oblique and abdominal exercises with the medicine ball. The powerbands will help with flexibility exercises and body/weight resistance. The stepper you can use for squatting and power leg exercises.

Send me a PM, if you wish, and I can give you an entire list of exercises that were provided by my trainer.

[rrassoc]

  RussianCarl said:

If you want to build muscle for the sake of having muscle then do more weights at lower repetition. However, to tone muscle you want to do lower weights and more repetition. I'm not really sure which is better for golf.

I just started a saw-tooth workout routine. I expect to see over-all results a bit slower, but I believe it will be best for my golf game. My biggest concern is losing flexibility, but when I lose the extra 15lb of fat I've accumulated , I imagine I will be moving a bit more freely! I disagree with the statement, "... you can't gain muscle and lose weight at the same time through exercising ..." Recent studies show that it's easier to lose weight through proper weight training than through cardio workouts. I do take for granted that when people talk about losing weight, they're really talking about losing fat. Since muscle weighs more than fat, it takes a bit longer to do both, because to get to a certain weight you need to lose quite a bit more fat to compensate for the increased muscle mass.

[JonnyGolf]

I think that most people are still under the belief that "building muscles" will decrease flexibility and impact your golf game. You would really have to work hard to have this happen, and would be unlikely without chemical help if you're over 40.

Any consistent strength training, whether light weights with more reps or heavier weights with less reps, will improve your fitness AND flexibility. Additional flexibility training should be included within the weight training circuit.

Just as a matter of record, reps in the 2-5 range will build strength, but mass gains will be limited. 6-10 will build mass and strength, and after 12 reps you're into aerobic and probably burning muscle rather than building.

[kafka01]

  JonnyGolf said:

and after 12 reps you're into aerobic and probably burning muscle rather than building.

That logic seems - a little bit strange...

[JonnyGolf]

  kafka01 said:

That logic seems - a little bit strange...

It does seem strange, but here's how it works.

Most strength workout is anaerobic, where your body is using existing glycogen stores for energy. The more reps you do, the more likely the body is going to be running out of glycogen stores. If that happens, the body looks for the next easiest source of energy, which is protein. Where is that protein stored? It is in your muscles. So, bodybuilders avoid cardio unless they're cutting. Weightlifters avoid cardio altogether. I avoid cardio because I'm lazy.

[DaveLeeNC]

As a general comment, I don't think that 'raw strength' in the traditional sense has huge value in golf. By 'raw strength' I am thinking of things like "I can bench press 350 pounds" (which I can't, BTW).

Golf is about the ability to move moderate resistance really fast. I would think that exercizes that utilize this would best.

dave

[pgonza2723]

  JonnyGolf said:

after 12 reps you're into aerobic and probably burning muscle rather than building.

Never burning muscle mass until you are out of you fat reserves or in a state of starvation. You are breaking down the muscle, but it is kinda of understood that in terms of weight lifting, +12 reps is unnecessary and means that you are more than likely using too little weight for that exercise. I started a decently rigorous weight lifting program back in July (after about a 6 year layoff from college) and have noticed that although I'm gaining muscle I've lost weight overall (13lbs so far) which means in terms of fat I've dropped off more than that. I've noticed that I'm clubbing down one club consistently now and am longer than ever overall. This has all been done while maintaining the same amount of cardio as before..... now if only I had the desire to eat healthy, I would have dropped even more weight and leaned out a bit more, but at this point, it's more than what I'm wanting to do anyways.

[neudi]

build muscle = eat more protein than normal as well.

[andre112]

  pgonza2723 said:

Never burning muscle mass until you are out of you fat reserves or in a state of starvation. You are breaking down the muscle, but it is kinda of understood that in terms of weight lifting, +12 reps is unnecessary and means that you are more than likely using too little weight for that exercise. I started a decently rigorous weight lifting program back in July (after about a 6 year layoff from college) and have noticed that although I'm gaining muscle I've lost weight overall (13lbs so far) which means in terms of fat I've dropped off more than that. I've noticed that I'm clubbing down one club consistently now and am longer than ever overall. This has all been done while maintaining the same amount of cardio as before..... now if only I had the desire to eat healthy, I would have dropped even more weight and leaned out a bit more, but at this point, it's more than what I'm wanting to do anyways.

Can you share your program with us?

[WilsonsRBest]

Hi, I'm also 45 and it is great to have see more of us, um middle aged guys, working out. I have been at it for about 10 years and now in my 40s my focus has changed from size to strength and flexibility. My trainer laid out the following program for me, but it seems to be similar to what others have proposed.

As mentioned in other posts, find a workout plan that includes core strength and flexibility training. Look for multi-joint exercises that involve more muscle groups (squats, deadlift, presses, lunges) over single joint exercises (bicep curls, leg curls, etc). My core work involves Bosu Ball and Swiss Ball moves that require me to balance while performing some exercises. This again calls upon many more muscle groups because not only are you moving the weight but stabilizing your body for balance at the same time.

The weights are much lighter (though not super light) than what you would see the big fellows in the gym pumping, but the emphasis is on building strength not size. The heaviest weight I use is a 40 lbs dumbbell. My trainer says that this is much easier on my 40 year old joints than trying to push a bunch of weight.

I do yoga for flexibility. Where I used to laugh at folks in the yoga class, I now have a new found respect for yoga practitioners. IT'S HARD and I sweat just as much doing yoga as I do during resistance training.

Lastly, check your diet. You are wasting your time in the gym if you aren't eating correctly. Although it sounds like you are pretty slim at 165 lbs, you have probably found that we 40 somethings don't have the metabolism that we had 20 years ago. Small meals 5 times a day (3 meals, 2 snacks) and make sure to fuel your new muscles with lean protein for each of those meals. Working out breaks down the muscles and protein helps rebuild them.

Hope this helps.

[pgonza2723]

  andre112 said:

Can you share your program with us?

Nothing terribly complicated and what I really like about it is that it's extremely flexible.

The weightlifting days are MT & TrF On M/Tr [Back and Biceps] (and it can be flip flopped): Do a 5-10 minute warm-up: either bike or treadmill I do back first: #1 Cable Front pulldown (3 sets): http://www.exrx.net/WeightExercises/...tPulldown.html I add weight on every set and do my best to complete 10 reps #2 Cable Pullover (3 sets): http://www.exrx.net/WeightExercises/...BPullover.html Again add weight to each set trying to get 10. At this point my body feels warm enough to start with positive failures with the help of my workout buddy. #3 Cable seated Row (wide grip) 3 sets: http://www.exrx.net/WeightExercises/...SeatedRow.html Again more weight and complete 10 and no PF #4: Dumbell Bent-over Row (3 sets): http://www.exrx.net/WeightExercises/...ntOverRow.html At this time I'm pretty spent and usually stay at original weight. #5 Don't know the name of it, but there is a machine in the gym that works just the lower back. Do 3 sets on that usually maintaining the weight throughout the sets. Also, due to a workout partner, it gives about a 1-1:20sec rest in between exercises. Not ideal, but just the nature of the beast working out with someone else. Biceps: #1: Barbell Curl Standing (3 sets): http://www.exrx.net/WeightExercises/Biceps/BBCurl.html Add weight as sets progress #2: Preacher Curl (3 sets): http://www.exrx.net/WeightExercises/...acherCurl.html I acutally use a reverse grip on this (hands on top rather than underneath). I feel it hits a different part of the bicep and also allows your forearm extensors to be engaged into the workout. Also, allows less room for cheating IMO. #3: Dumbell incline Curl (3 sets): http://www.exrx.net/WeightExercises/...clineCurl.html Try to add weight after the 1st set and usually stay the same for 2 & 3. #4: Cable Curl (3 sets): http://www.exrx.net/WeightExercises/Biceps/CBCurl.html Def. go into failure on this one. Abs: #1 Lever Seated Crunch (3 sets): http://www.exrx.net/WeightExercises/...tedCrunch.html #2: Weighted ball Incline Sit-up (2 sets): http://www.exrx.net/WeightExercises/...ineSitUpX.html Usually do this with a 10lb weighted ball and to 35 reps. Make sure you partner throws the ball high so you have to reach up. You can also mix in some rotation at the top as well. Tuesday/Friday Chest/Tricep/Shoulder: 5-10minute warm-up: #1 Bench Press (3 sets): http://www.exrx.net/WeightExercises/...enchPress.html Add weight to each set and go to failure if necessary to complete 10 or as close as possible. #2: Decline Bench Press (3 sets): http://www.exrx.net/WeightExercises/...enchPress.html Add weight to each set and go to failure if necessary to complete 10 or as close as possible. #3: Incline Bench Press (3 sets): Add weight to each set and go to failure if necessary to complete 10 or as close as possible. #4: Cable Seated Fly (3 sets): http://www.exrx.net/WeightExercises/...SeatedFly.html Usually pretty spent after this and may move up weight after first set. Tricep: #1: Cable Pushdown (3 sets): http://www.exrx.net/WeightExercises/...BPushdown.html #2: Cable Incline Triceps Extension (3 sets): http://www.exrx.net/WeightExercises/...ineTriExt.html #3: Cable Pushdown but with split rope and extending out (3 sets): http://www.exrx.net/WeightExercises/...BPushdown.html #4: Tricep Dips (3 sets till failure): http://www.exrx.net/WeightExercises/.../WtTriDip.html Abs: #1 Lever Seated Crunch (3 sets): http://www.exrx.net/WeightExercises/...tedCrunch.html #2: Weighted ball Incline Sit-up (2 sets): http://www.exrx.net/WeightExercises/...ineSitUpX.html Usually do this with a 10lb weighted ball and to 35 reps. Make sure you partner throws the ball high so you have to reach up. You can also mix in some rotation at the top as well. Shoulder: #1: Lever Shoulder Press (3 sets): http://www.exrx.net/WeightExercises/...lderPress.html Add weights progressively #2: Smith Shoulder Press (3 sets): http://www.exrx.net/WeightExercises/...lderPress.html Add weight progressively and go to failure. A side note, I do rotate exercises as in say on chest instead of bench on Friday I do the same type of exercises except with barbells instead of bench. Just to mix things up and not stay static. The cardio days I try to do on T/Tr/ and Sat or Sun (at least 3 times and doesn't matter when as long as you give yourself about a day to rest. I try and mix things up here as well. Say on Day #1 go for a decently paced 4 mile run, Day #2 go for a fast all out paced 2 mile'r, and Day #3 a decently paced 3-mile run. I have about 4 different routes that I use throughout my neighborhood which I rotate so that my body doesn't get used to just one route. Also I haven't always been 100% on schedule all the time and do miss workouts, but following this format I've seen some really great strength gains while at the same time leaning out overall. I wasn't grossly overweight to begin with but I would say that I had at least 20lbs I had previously been to lazy and undedicated to lose. Nice now b/c I think I am in better shape and stronger than when I played Lacrosse in college. Funny, what really got me motivated to start working out was that I was getting pissed at myself for getting so worn out trying to carry my sleeping 3 year old (who's 30lbs): around the store and not being able too without a struggle. Now, it's a non-issue. I know this workout isn't going to be for everyone, but I came from a hardcore sports childhood and still approach working out that way as well. So I'm constantly pushing myself and the weight hence the positive failures. Hope this helps...

[acing1]

Thank you. Good advice and yes, my diet is pretty good due to necessity. My HDL is too low, so exercise is a must. In two months, I will have a physical.
Now, about your handicap. How did you get down to a 10 handicap? I have tried for six years now to become a 12 and virtually every year, am a 13. I know the short game is vital to scoring but what areas (chipping/pitching/putting) of the short game do you practice most and what is your short game practice routine?

[pgonza2723]

Not sure exactly who you are refering to in terms of the handicap question, but what took me to the next level was putting and getting up & down. It's amazing how many strokes you shave off if you can chip on then one putt, and eliminate 3 putting all together. I also tended to be a little wayward off the tee at times so I also tended to leave the driver in the bag and use the 3-wood. Helped with the penalties which add up as well.