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simon43

How to build muscle when 60 years+?

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16 minutes ago, Presnock said:

i was a regular runner (5mi per day) until I turned 65 and although I lifted free weights for many of the years that I was a runner, I could never ever "bulk up" but had fairly good definition.  After 65 i just turned to walking every day, some years morning and again during the evening and varied from 3-5 miles each session.  At first I lost a few pounds due to the added exercise.  I continued free weight lifting without much difference in bulking up.  Then at 72, I read about weight lifting repititions...doing lighter weights but many more repititions.  During that same period I read several studies that showed more than 2 sessions per week was wasting energy and then more studies saying no difference between heavy weight lifting and light weight lifting (light weights done to exhaustion each set).  I opted for 2 days per rest between overall upper body lifting and with light weights, thinking that I would change to heavy weights every other month.  After the first month of light weight (approx 60 percent of max heavy weights that I used to lift) I noticed muscle bulking up with more definition!  I have continued this routine as light weights offer to this 73 year old body less chance of injury.  The study indicated that between each set, rest 20 sec ( I do 30 sec myself).  I continue to see arms growing and do not anything special, no extra protein though on the days that I do lift I might splurge a bit since I feel I am exercising more now.  Each month I have been adding an additional set from the original 3 that I began this method.  I realize that everyone's body and reaction to exercise is different since we also all eat different foods but this method is the most productive I have ever experienced in my life of doing exercising since High School.  Good luck whatever you try.

Nice for you that you got some extra muscle. High reps can work for people and especially at your age lighter weights with higher reps can be better.

 

In general lower weights don't give the same muscle growth as higher weights (I like my reps to be 8 or more). But as one gets older lighter weights make more sense. But the studies show that the more you hit a muscle (IF YOU CAN RECOVER) the more muscle you get. Because of the elevated protein synthesis. However you need to be able to recover and at your age that might not the case.

 

60% is actually close to the 70% people like me work with for lifting (if its of your 1RM)

 

Keep doing it your doing great. I hope i will be still at it at your age. So far put many years into it already but one never knows.

 

I know that i myself am now more careful as before. I had to stop for around 3 months because of shoulder (rotator cuff) injury. My first ever injury. Now i do dedicated exercises to strengthen it. 

 

But really lost so much strenght, week 2 of getting back to it. Body still in good shape but the power is largely gone from chest and shoulders. Comming back again but long way to go. So i watch out more for injuries Meaning no low rep sets and special exercises.

 

Just wondering do you go to a gym ?

 

Bulking up was  never a problem for me staying lean was (seem to have that down now). But bodies are different those who cant bulk up usually not enough.

 

 

Edited by robblok
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Push ups done at varying angles should strengthen upper body. Nuts are a good source of protein, as already said, protein shakes/whey can help with mass.

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Of course, I could invest in a home gym........  that would certainly help, but they're not cheap 🙂 

 

I want to make sure that I'm really settled where I now live (north Laos), before I invest in this bulky/very heavy item.  (But so far, I'm absolutely pleased and happy with my new home and location...).

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Why am I here?

I am 49 and soon turning 50. It really matters to stay healthy in whatever way possible. I have read and somehow proven to a point that this battle is won outside the gym. It is not the metal plates that makes a difference but the plate that is in front of the person during mealtime.

I lift heavy doing low reps and it has proven to be effective for me.

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Charles Eugster was able to start working out at I believe 85 years old, he died at 97 years old but broke a lot of records and in some of the pictures looks more buff than me in my prime
just do stuff that push your limit but if you have mobility or health issues maybe see a doctor (or sport doctor first)

 

"If you really want to do something, you'll find a way. If you don't, you'll find an excuse."

 

 

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On 12/20/2019 at 12:05 PM, simon43 said:

Of course, I could invest in a home gym........  that would certainly help, but they're not cheap 🙂 

 

I want to make sure that I'm really settled where I now live (north Laos), before I invest in this bulky/very heavy item.  (But so far, I'm absolutely pleased and happy with my new home and location...).

Simon,

 

I dont say you need to buy a home gym, but I am saying that without one it will be hard to build muscle. You really need machines with adjustable weight or dumbbells or something like that to build muscle (if its about size and / or strength.)

 

The reason being you need to increase the load on the muscle and adding weight is one of the easiest ways to do so. It can be done with body weight exercises. But only to a certain point and its harder. 

 

I now workout in my home gym and at a gym near my home (depending on time and mood). But for most i think a gym is best. I doubt its an option as Laos probably does not have it.

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On 12/20/2019 at 8:00 AM, robblok said:

But its really hard to do if you dont have some weights

Read op again Robb....he HAS weights.

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17 minutes ago, wgdanson said:

Read op again Robb....he HAS weights.

Simon,

 

How heavy are the weights that you have. I mean minimum and maximum weight. If you have an adjustable bench a lot more is possible but standing a few exercises are possible too.

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I have a long bar and dumbbell bars, with weights that I can put on, from 0.5 Kg up to 10 Kg per weight.  Total is about 50 Kg in free weights that can be put on the bar (25Kg each side).

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