Re:BUILDING NEW MUSCLE AFTER 55
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