Gray Hair and Black Iron: Secrets of Successful Strength Training for Older Lifters

This is an excellent lifelong resource for anyone interested in maintaining injury-free strength, mobility and overall fitness as they get older.As someone in their early 50's, who has been trying to build strength and fitness after an essentially lifelong neglect of physical training followed by the inevitable weakness, pains and injuries which reluctantly led to the self-admission that, lo and behold, I am getting older and weaker and that will only worsen with age, this has been an invaluable guide.I first heard of Brooks Kubik from his 5-part guest series on the SuperHumanRadio podcast in 2013, which led me to this book. Although I was making some progress prior to this book, it was at best very small steps and entirely haphazard. With the help of this book, I have improved my strength immensely, all while learning to reduce total reps, increase recovery times between workouts, and improve mental focus on each rep (which is important for avoiding injury).Written from the perspective of "been there, done that" as well as extensive knowledge of the topic, Kubik clearly and lucidly explains the whys and wherefores of how to modify training as one ages. This spans from the choices of the specific exercises to the set-rep schemes within a workout to the weekly workout routines to the multi-week cycles.Again and again he stresses injury-avoidance and contrasting what a younger lifter might do for an exercise or routine vs. an older lifter. Even the definition of a 1RM needs to be adjusted for an older lifter. The result is not some kind of wimpy workout with 10lb dumbbells. Rather, the idea is that with proper adjustments, a lifter can continue to gain strength and lift heavy, indefinitely. The primary adjustment one needs, of course, is the mental adjustment: you aren't that young guy/gal anymore that can push to the max again and again, or jump into a workout without a good warmup, or can suffer a small injury and shrug it off, etc. Once you take this to heart, everything becomes easier, clearer and its like a whole new vista that opens up.This book does not teach you the exercises. It is assumed that you either already are an experienced lifter or are going to learn the lifts (squats, cleans, deadlifts, etc.) elsewhere. Kubik eschews machines generally (I agree with him entirely that machines are sub-par at best, injury-promoting at worst, and to be avoided except perhaps for rehab or if it is your only choice), and so this is geared toward free weights.As a book, it may be pricey, but this is best thought of as a consolidated set of consulting sessions that will serve you through the rest of your life.

The book is what you’re expect from someone like Brooks Kubik. Too the point, efficient and no fluff.

Less is more. Great book on the training principles for the veteran trainer.

There is something to learn from all of Brooks books. I enjoy everything that I have ever read of his.From Dinosaur Training , Dino Files, Dinosaur Training Notebook, Big Arms , Big Bench, Muscle, Might and Power,and Dino Secrets volume 1 - all had something to learn from it.Good suggestions on rep ranges to use for older trainers (favors lower reps) - which Andy Baker (if your not familiar with him favors old school type training andybaker.com) also likes lower reps for older athletes. Good suggestions on how to cycle - how to stay the course - good recommendations on exercise selection.The only thing I ever sort of found myself at odds with Brook's on is the amount of volume in some of his programs.It was too much for me - may be fine for others. But as he mentions in the book as he has gotten older he favorsshorter workouts also - some of the listed programs being more than he currently does.Also the powerlifts being done once per week may not be enough for some as he tends to favor -especially the bench press. If you have numbers in these lifts that may be "big" and near your genetic max - once per week will probably work - if not I suggest 2 days for bp and squat. Maybe use 90% of what was done on day 1 if using straight sets, or same number of sets for 1-2 less reps per set or do an ascending set that day where the 2-3 warmups lead to last set being what was done on day 1 , then 1 more set with 5 more pounds. or if ascending sets the last set is 5 pounds more than day 1

I have been struggling with balancing recovery, age, work and family responsibilities and a desire to train like a young buck. This book does a great job with addressing the issues of aging and training with grey hair. I would argue that this is a fantastic book for anyone of any age with any issues that impact recovery such as let's say...life's responsibilities, less than optimal genetics, etc, etc... It's written in an engaging style that even can keep the attention of us adults with ADD! I highly recommend it.

I bought this book for my boyfriend and he loves it.

Well written and contains valuable information for novice and intermediate older lifters but nothing new for the life-long lifter target audience. Far too much redundancy, too. If edited properly, twenty percent of the pages could have been eliminated. Not worth the high price.

This book is definately overpriced when you compare it with others like "Starting Strength". I loved the title and that's what drew me to it. I just turned 69 years old and have been lifting since my teens. I found it contained way too many workouts and not enough "tips". To me, it looked like the workouts was the authors way of making the book...a book instead of a pamphlet.