How to build muscle when 60 years+?

[simon43]

I'm revising an old topic, to see if there is new advice or opinions.

 

I'm 60 years old, and over the past few years I have improved my diet and fitness substantially.  Now, thanks to a good diet and regular exercise, my weight is stable and ideal, my resting heart rate is below 50 and I have zero medical conditions.  I eat a mainly vegetarian diet, with added supplements and testosterone injections twice a week.  My mental state is great and I feel great!

 

But I'm very much aware that as people age, they lose muscle mass, and it's not easy to replace.  My lower body muscle is good, because I regularly run.  But how to increase/maintain my upper body muscle mass, such as my arms and chest/pecs?

 

I have a set of free weights, but would appreciate advice on what specific free weight exercises would help me to build upper body muscle mass.  (I don't have nearby access to a gym).

 

I'm not looking to be Mr Universe at 60 years+, but I do want to try to firm up and increase my muscle bulk, to offset the loss as I age.

 

What about types of food?  My protein intake comes from 2 boiled eggs each day and some chicken with my avocado salad.  What food choices can I make to help my free weights routine to build up muscle?

[robblok]

The problem Simon, to get more muscle you need progressive overload. This is a bit hard to do with just body weight exercises. 

 

Things like pull ups would help, maybe push ups and some dips. But its really hard to do if you dont have some weights or something.

 

As for food to build muscle.. protein is important but its also important to consume just a little bit more then what you burn (otherwise you cant buil up muscle) it does not need to be much. Its actually better if its not too much as too much will turn into fat. Just protein shake extra on what you normally eat and over time you should then gain a bit of weight. I would take measurements with a centimeter as weight is not going to help much as you dont know if its muscle or fat.

[Presnock]

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.

[VocalNeal]

Simon,

 

welcome to life. ????

[robblok]

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 December 20, 2019 by robblok

[baansgr]

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.

[robblok]

The biggest problem the OP faces is that there is no gym. Bodyweight exercises can only bring you to a certain point. For muscle strength and mass progressive overload rules. 

 

https://www.t-nation.com/workouts/best-way-to-keep-getting-stronger  (more details)

[simon43]

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...).

[sensei]

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.

[kekalot]

 

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."

 

 

[robblok]

On 12/20/2019 at 8:45 PM, sensei said:

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.

I think for building muscle you need to both eat enough and lift weights with progressive overload. You need both not just one.

[robblok]

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.

[wgdanson]

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.

[robblok]

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.

[simon43]

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).

[robblok]

1 hour ago, simon43 said:

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).

Then you can do squats (look it up) and you can do shoulder press, bent over rows, biceps curls, triceps exercises. 

 

If you just had an adjustable bench you could do a lot extra already. You might want to buy some more weight plates but with this you could do a lot.

[bkk6060]

Many athletes, including body builders have switched to a plant based diet.

Arnold is currently filming a documentary on this, he is a vegan now no meat.

Also, I sure hope you are getting frequent blood tests with those T injections.

That stuff can cause a heart attack or stroke if your numbers are not in line.

But, up to you believe whatever you want.

[robblok]

3 hours ago, bkk6060 said:

Many athletes, including body builders have switched to a plant based diet.

Arnold is currently filming a documentary on this, he is a vegan now no meat.

Also, I sure hope you are getting frequent blood tests with those T injections.

That stuff can cause a heart attack or stroke if your numbers are not in line.

But, up to you believe whatever you want.

That documentary is really really misleading.  Its close fake news actually. But vegans and other fanatics love it. That Swarzenegger changed does not mean its a good thing. It just means he has different goals. If you look at what is best for getting big its still animal proteins. No matter how much the vegans protest. That a few outliers get good results does not mean that the majority thrives better on animal based (that does not mean you cant eat veggies and fruits I mean that is just part of a healthy diet). Vegans never really get it that people can have the best of both worlds. Eating loads of veggies and fruits AND meat. Its not a question of just eating meat or just eating veggies. (unlike what vegans like to advertise). You can do both and have the best of both worlds.

 

As for T injections of course you need blood test seems logical to me. But with so many people taking it for TRT if it was really dangerous loads of news would be available about it. But in the end its a personal choice.

 

https://www.t-nation.com/diet-fat-loss/the-game-changers-exposed

Edited December 24, 2019 by robblok

[Nakmuay887]

I will pm you with a workout plan and nutrition plan @simon43

[simon43]

3 hours ago, bkk6060 said:

Many athletes, including body builders have switched to a plant based diet.

Arnold is currently filming a documentary on this, he is a vegan now no meat.

Also, I sure hope you are getting frequent blood tests with those T injections.

That stuff can cause a heart attack or stroke if your numbers are not in line.

But, up to you believe whatever you want.

I eat a mostly vegetarian diet because I'd found over the past few years that this type of diet has resulted in excellent blood work numbers ==> low BP, low bad chloresterol etc.  But i'm not a plant lover and regularly eat fish and chicken to get a well-balanced diet.

 

As for the T-injections, these were initiated several years ago under care of a specialist doctor.  I self-inject twice-weekly and have regular blood check-ups.

 

Update: forgot to mention that I'm just back from my regular, 3-month blood donation to the hospital here in Luang Prabang.  I have to lie about my age because they consider someone over 60 as too old to donate blood - it's a risk to their health...  As far as they know, I'm a healthy 58 years old ????

Edited December 24, 2019 by simon43

[Nakmuay887]

I sent you a PM, 

[CGW]

You are welcome to come and push my "lawn mower" around the garden for an hour everyday? 

[Presnock]

For ROBBOK,

   some studies show an equal increase in muscle strength and density when using either light weights to exhaustion or heavy weights.  Have read this both from harvard medical institute and a UK group that does studies like this kind for the public's use.  But, I am not arguing pro or con but am just explaining what I have experienced.  I have never had any injury from lifting free weights nor when I did do the gym thing, using free weights and machines.  I have access to a gym but have found that for me, I am the best judge on what is good or bad for me.  I have free weights at my house and a bench.  Doing the light weights to exhaustion, has greatly increased my bicep, shoulders and chest.  Beside that, I do core exercises with back stretches 3-4 times per week which has enabled me to keep my waist fairly under control.  I don't take any supplements, and in fact haven't had a headache since I retired 16 years ago so I don't even take aspirin or tylenol nor any other drugs of any type.  My blood pressure always hangs just under the 120/180 by up to 10% some days.  I have a small problem with wrist/hand joint pain nowadays but do regular stretching every morning and wear protective gloves when weight lifting.  I will probably be going to a gym after the new year as wife and daughter now have finally gotten the exercise bug and want to try a gym.  I do wish you luck and a safe journey through the exercise routines!

[Destiny1990]

2 hours ago, Presnock said:

For ROBBOK,

   some studies show an equal increase in muscle strength and density when using either light weights to exhaustion or heavy weights.  Have read this both from harvard medical institute and a UK group that does studies like this kind for the public's use.  But, I am not arguing pro or con but am just explaining what I have experienced.  I have never had any injury from lifting free weights nor when I did do the gym thing, using free weights and machines.  I have access to a gym but have found that for me, I am the best judge on what is good or bad for me.  I have free weights at my house and a bench.  Doing the light weights to exhaustion, has greatly increased my bicep, shoulders and chest.  Beside that, I do core exercises with back stretches 3-4 times per week which has enabled me to keep my waist fairly under control.  I don't take any supplements, and in fact haven't had a headache since I retired 16 years ago so I don't even take aspirin or tylenol nor any other drugs of any type.  My blood pressure always hangs just under the 120/180 by up to 10% some days.  I have a small problem with wrist/hand joint pain nowadays but do regular stretching every morning and wear protective gloves when weight lifting.  I will probably be going to a gym after the new year as wife and daughter now have finally gotten the exercise bug and want to try a gym.  I do wish you luck and a safe journey through the exercise routines!

Your blood pressure is way to high better have a check up at nearest hospital.

[tgw]

3 minutes ago, Destiny1990 said:

Your blood pressure is way to high better have a check up at nearest hospital.

I guess it's a typo - 120/80

[GarryP]

Check out Calisthenicmovement on YouTube. While you won't get a bodybuilders body you will certainly tighten up what you do have and increase to a degree.

[robblok]

4 hours ago, Presnock said:

For ROBBOK,

   some studies show an equal increase in muscle strength and density when using either light weights to exhaustion or heavy weights.  Have read this both from harvard medical institute and a UK group that does studies like this kind for the public's use.  But, I am not arguing pro or con but am just explaining what I have experienced.  I have never had any injury from lifting free weights nor when I did do the gym thing, using free weights and machines.  I have access to a gym but have found that for me, I am the best judge on what is good or bad for me.  I have free weights at my house and a bench.  Doing the light weights to exhaustion, has greatly increased my bicep, shoulders and chest.  Beside that, I do core exercises with back stretches 3-4 times per week which has enabled me to keep my waist fairly under control.  I don't take any supplements, and in fact haven't had a headache since I retired 16 years ago so I don't even take aspirin or tylenol nor any other drugs of any type.  My blood pressure always hangs just under the 120/180 by up to 10% some days.  I have a small problem with wrist/hand joint pain nowadays but do regular stretching every morning and wear protective gloves when weight lifting.  I will probably be going to a gym after the new year as wife and daughter now have finally gotten the exercise bug and want to try a gym.  I do wish you luck and a safe journey through the exercise routines!

I know both things can work, there are even programs that go for lower weights and longer sets but in general its still progressive overload. (progressive n also works with lighter weights and high reps). Its about making it always heavier and you can do that with more reps or more weight or the speed of the exercise. 

 

Personally i like a combination of the two, but in the end its all about progressive overload. If you kept doing the same amount of work then your muscles would not have grown. 

 

I personally don't go real low reps anymore as i think its not good for me. I never had any injury up until this year and now I am recovering. Slowly increasing my strength again. It put me back on my place. Now struggling with 4 x 8 80 kg bench-press. While i used to be able to do that with 110-120 kg. But I do see huge increases per week. So ill be back in a few months. 

 

I have done many programs from 5 or lower reps to 12 or even 20. Personally i like 8-12 range best. But sometimes i just change to higher or lower as change also helps.

 

But Truth be told I don't need much muscle (muscles stayed even during my injury). But now because I am so lean I can finally once try to bulk up a bit without worrying about getting fat. So interesting times for me.

 

 

 

 

[robblok]

1 hour ago, GarryP said:

Check out Calisthenicmovement on YouTube. While you won't get a bodybuilders body you will certainly tighten up what you do have and increase to a degree.

Getting a bodybuilder body is almost impossible, I am of the opinion that working out with weights gives people muscle faster then stuff like calisthenicmovements. But then again the problem is one has to have access to the equipment. 

 

I doubt that many people will ever achieve the bodybuilder body (me included) It never was a real goal for me. I always was more interested in lean with muscles then huge. For the last 7 years I have never trained to get bigger always to get leaner. 

 

Now for once I am at a level of bodyfat that i think is low and I am now training and eating for muscle mass. Will see what that does. Its not even that I want the extra mass but more that I havent done this and it is interesting and fun for me.

 

I now visit a gym more often, 5 min on my motorbike and i am there. So its not far away but has more stuff then my home gym. I still use the home gym but a bit less.

[nightbird]

I am 73 and have access to a full gym, weights, cardio, etc. Because I am planning to move somewhere that has no facilities, some months ago, I began on a regime of bodyweight and plank programs. This seems to be allowing me to maintain and even build endurance, core strength (very important for older men) and muscle tone. The excess fat I've had seems to be shrinking especially in the abdomen. I would have to believe that if i increased my workouts, more time holding the positions, reps, etc., the muscle would also grow which is not my goal. I'm just too lazy to bother doing more, but what I do has improved my physique more than the cardio and free weight regimes I was doing before and I love being free of any machines. If I were to supplement this, it would be with dumbbells, but for the time being, I'm fine without them. It's all very personal what you will respond to both mentally and physically. 

[tonray]

Get yourself a Power Twister. They are fantasic to add definition and keep muscles firm. This in combination with swimming 1 KM 3 times per week keeps my upper body in pretty decent shape (I'm hitting 62 this summer). Same as you legs not an issue because I walk a lot and take stairs whenever possible. many available on Lazada. I use a 30 KG tension...you may want to try 30 or 40 depending on your body type and how much muscle you want to build. Or get two...30 and 40 and use 30 where 40 is too much to work with