Reps for aging shoulders

[PapaBear59]

As I get older (54) I notice more discomfort in my shoulders. It has not kept me from lifting but has got me thinking about training smarter and avoiding future problems? I have heard it is better to avoid high reps for pressing movements and just stick to 5 reps or less and only do bench and press. What are your opinions and experience with this?

Thanks

[Mark E. Hurling]

My preference for sacred rep numbers has moved around over the decades. It was sets of 10 in my teens and early 20's. Then it was sets of 6-8 reps for most things other than my calves from then on. I did a couple of 20 rep squat routines in my late 30's and early 40's. These days I do 5-3-1 and only go over 5 reps on accessory exercises when I do 8.

I've heard plenty about how old guys like us (I'm 62) should avoid max singles. But with a little caution and use of good judgement I don't find them problematic or risky.

My own opinion is that the numbers are not a big deal. It comes down to what you find "works" for you. I suspect that the "works" part is a purely subjective number that you are comfortable with.

[Gerald Boggs]

I'm 53 and lots of shoulder history. Over the last year since finding Rip and SS, I've tried different reps to see what felt the best. My experience has been 5 is the magic number. Lower then 5 and the weight causes too much stress, shoulders get sore. Higher and my shoulders get sore from the volume. On the latter, I could stay with light weight, but what's the point? So like the three bears, 5 is just right :-)

I should note: I still actively work as a blacksmith, so my shoulders get no rest. That's a big factor in how I choose my reps.

[PapaBear59]

Thanks gentlemen. How many days a week do you lift?

[Mark E. Hurling]

I lift 3 times a week.

[Marlin]

Heavy pulls are your shoulders friend.

[Gene61]

I'm 62 and have been doing 5 reps x3 sets now for 9 months. I'm getting stronger and no shoulder problems. I did have to drop from 3 workouts a week to two about 3 months ago. Unlike that stud, Mark E. H. (Ha!), I couldn't recover well from 3 workouts a week once the weight got heavy enough.

[Gerald Boggs]

3 times a week. Most of the time, its' regular, light, regular.

[jimk]

59 and a big fan of the Texas Method, so 5x5 of either the Bench or the Overhead Press on the volume day, 5 x 2 or 3 of the press I didn't do on the volume day on the recovery day, and then a couple of sets of heavy singles or doubles on the lift I did on the volume day, followed by 8x3 backoff sets at a much lighter weight in the apparently futile attempt to promote some mass. I credit the OPs for helping cure me of a nasty case of tennis shoulder a few years back.