Reply to post

BUILDING NEW MUSCLE AFTER 55

Author
dallas12
New Member
  • Total Posts : 11
  • Reward points : 10
  • Joined: 2011/05/13 05:06:22
  • Location: Cape Town South Africa
  • Status: offline
2011/11/14 22:46:21 (permalink)
0

BUILDING NEW MUSCLE AFTER 55

I am 59 going on 60 and started a new workout program this week.
"Muscle Hack". Longer than normal rest periods between sets - 2 or 3 minutes.
I have found that this helps recuperation between sets and allows for more intense lifts. I leg-pressed 200kg to-day - a new for me!
Have also been using Beta-Ecdysterone(4x200mg per day) and have gained 2kg lean muscle in a month.(Hard-gainer). It is a natural typer steroid and does not need to be cycled.
 
 
 

4 Replies Related Threads

    danmirage
    Exercise Scientist
    • Total Posts : 6600
    • Reward points : 10
    • Joined: 2005/11/20 00:11:36
    • Status: offline
    Re:BUILDING NEW MUSCLE AFTER 55 2012/07/03 17:28:05 (permalink)
    0
    Hey Dallas,
     
    How is going?  If the goal is to build muscle, even without the BE, you can gain an appreciable amount of muscle per month with good training and diet!
     
    At least you are using a reasonable dose...the recommended intake is 5 mg/kg body weight and most supplements include a trace amount!
     
    I would have like to have seen you gain for about 10 weeks before you started using any supplements.
     
    For shortening those rests, you can use creatine monohydrate.  Don't get fancy, just the product with no fillers.  After 6 weeks you should naturally start to see a faster recovery! You will get bigger too!
     
    All the best!
     
    TripleM
    Just Starting Out
    • Total Posts : 3
    • Reward points : 10
    • Joined: 2014/02/27 03:02:32
    • Status: offline
    Re:BUILDING NEW MUSCLE AFTER 55 2014/02/27 03:24:40 (permalink)
    0
    I'm 55 now soon to be 56 and I have been an on/off lifter for so long.
    This is due to lack of someone pushing me and now due to back issues.
    I love working out and I know I can make some good gains if I stick to it.
    I am not on any sort of diet or take protein shakes as some do and I still make gains.
    This is not the time to give up as it will improve your life even more as you age so stick with it.
    57classic
    Just Starting Out
    • Total Posts : 3
    • Reward points : 10
    • Joined: 2014/03/28 05:06:14
    • Status: offline
    Re:BUILDING NEW MUSCLE AFTER 55 2014/03/28 07:20:51 (permalink)
    0
    Hey  guys (and gals) just wondering if some of us older lifters would like to compare notes and exchange ideas. Lots has changed since I've held a bar in my hands, so let's get to chattin'
    danmirage
    Exercise Scientist
    • Total Posts : 6600
    • Reward points : 10
    • Joined: 2005/11/20 00:11:36
    • Status: offline
    Re:BUILDING NEW MUSCLE AFTER 55 2014/03/28 08:44:48 (permalink)
    0
    Hey 57classic,
     
    What did you want to talk about?
     
    It helps if you have a good base of training and muscle memory, but it is not essential.
     
    I always start out gradually and rebuild joint and tendon connections and strength as well as re-establish proper bone-joint-muscle alignment and posture.  I find that after a long lay-off (years) starting with simple, basic routines gets my muscle responding again without injury.
     
    Usually I do  3-5 minute warm up, warm up any injuries and do alignment work for them.
    Then, for a few weeks, I do a full body work out every other day that takes 8-12 minutes.
    Low volume, lower resistance, higher repetition.  Gradually working the reps down to the 12-15 range from 20-30 up to 50, over the course of the weeks.  (I might do pull ups, push ups, squats, curls and triceps, with variations.)
     
    I switch to some high intensity full body interval training (again about 12-15 minutes a day) for a few weeks and this gets my cardio fitness up while also adding some muscle and leaning me at the same time.
     
    I will take a week off (this time off when you are not constantly damaging the muscle is when the stem cells increase dramatically and really do their repair of the damage we do!)
     
    I come back and start an 8-week low volume but otherwise typical mass building (bodybuilding style) routine. This is when I might see gains of 1/2 to 2 pounds of muscle a week.
     
    A week of for full recovery...
    If I want more lean-ness, I switch back to some high intensity full body interval training
    Jump to: