Muscle gain after 50

I'm having a hard time gaining muscle mass at 58 yrs. Is it to late to develope a fit body?

Can you gain and add muscle mass at age 50? Yep. I didn't really start hitting the iron until three years ago at age 63. I have added 15 lbs of muscle and lost 20 pounds of fat. Significantly increased my poundage and follow the Max-OT routine with a few small tweaks like going 6-8 max reps instead of 4-6 and doing more cardio than called for. The extra Cardio probably limits my bulking but I had a double angio-plasty four years ago and in my case it makes sense. From the neck down I'm in better shape and look better than I did at 30 and who can help those wrinkles that catch us all above the neck? :)

My advice would be to go for it. Whether you follow Max-OT or Body For Life stick with a program, eat 6 high protein meals a day and read bbs like this one for info and inspiration. It worked for me and it can work for you too.

Good luck!!!

Thanks for the info. I'm going to try the max ot next week. I'm limited to what I can do due to an knee injury and atril fib attacks I get occasionaly, but anything different will help me out of my strength gain rut I'm in.

This guy didn't start after 50; actually he started in his teens. But I thought that you might find him as inspirational as I do. His name is Bob Delmonteque and he's currently over 80 years old. I think you'll agree that he is an extremely impressive individual.

http://www.bobdelmonteque.com/

What an awesome link mmcwiz!

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

I’ll be 52 soon and I like to do a full body HIT routine(Mike Mentzer style)
2-3 time a week.
If I feel I haven’t recovered enough I just skip the workout till next time.
A lot of excess protein isn’t necessary. You most likely get what you need
In you’re every day diet.
What I suggest is to count the calories and protein you consume for seven days
Then divide it by seven to figure your daily base average.
Then just add another 100-200 cal and you will be starting on the right track.
To figure the protein intake just do .36XBodyweight.
Compare it to your base to see if you are in the ballpark, if not then
Add 5-10 grams to start.
If you start to add too much fat then deduct some cal’s till you hit your goal

It’s a lot easer to work up to proper calorie/protein consumption than to
Consume too much and have to figure how much to cut back,And to work like hell to remove the excess fat.
Just remember that as long as you are Bodybuilding you are moving forward even if the gains don’t come easy.

Thanks
Bad Boy

Where can I find the Max-OT routine? Did you have any success? I am 56 year old and grossjy overweight do I have hope with bodybuilding?

Click here for the Max-OT routine.

Is there hope?

Damn right there is.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

ORIGINAL: ronnieclark

Where can I find the Max-OT routine? Did you have any success? I am 56 year old and grossjy overweight do I have hope with bodybuilding?

 
I'm 48 and lost 109 lbs in the last 2 years.  My bodyfat went from 41% to a current 9.25%.  You absolutely can do it.  My advice is to read as much as you can about preserving muscle during your diet phase.  I made a mistake in the way I started my diet and lost considerable muscle in the process.  It is very difficult to put on muscle while you diet, and even harder at 58.  Work on preserving the muscle that you have, read all you can find about dieting, nutrient timing, etc.  Supplement smart and start your workout program slowly.  Give your ligaments and tendons time to adjust to the range of motion.  Start your weights lighter than you think they should be, then  and see how tired and sore you are.  Adjust your weights accordingly and LISTEN to your body.  It will tell you when you've done too much, and when it's ok to do more.
 
I hope this helps you.  It's tough, but damn sure worth it.  : )

An update since my post three years ago (11/9/2004).

I had changed my training to focus on Triathlons and switched more to the Body For Life type of program instead of MAX OT with increased cardio. I did loose some mass but just when I was ready to start competing I took a spill on my Grandsons skateboard and broke my elbow. Long story but it took a year of trying to get it to heal, which it didn't, and I finally had a radial head replacement. During this year my Doc wanted me to stop all forms of exercise with the exception of walking. I gained about 15pounds of fat and lost 10 pounds of muscle during the year. My elbow implant prevents me from doing heavy bench presses or any kind of exercise that involves a pulling motion like upright rowing, etc.

So - I'm now training under a modified MAX OT and working upper body on Mondays, Lower on Wednesday and running, swimming on Sunday, Tuesday and Thursday. I take Friday and Saturday off from the Gym.

Surprisingly I'm seeing muscle gain equal to my prior workouts and my aerobic conditioning is coming back up. I do practice Guerrilla cardio and my own form of Guerrilla swimming (fast lap two slow catch ups). It seems to be working at at 69 I'm looking at doing a short Tri next spring when I turn 70.

ORIGINAL: Marc David

Click here for the Max-OT routine.

Is there hope?

Damn right there is.

 
That's m'boy!  To the point!

Perhaps i am out of place here , however most threads are from 14-17 year old young adults. I am fit, 17" arms 52 "chest 36" waist 19" neck a 218 lbs and 57 yrs. 
old.
I would like to be able to come to this site and attain information how I can better myself at my age through the endurance/mass and strength of others in my age category..no one seems to be here. I have no problem assisting younger bodybuilders with the small wisdom that I possess, however you older guys please make yourself known so I know I am not alone...

It's OK to live everyday as if it were your last, but LEARN everyday as if you were going to live forever!


NOX-CG3, Nitrix, Axis-HT, Cellmass & Syntha-6
1st 6 Hour Bovine Colostrum Powder, Flax Oil
Omega 3/6 & Sports Vitamins

This thread hasn't had a response for awhile, so I will add a post now.
 
I am a 64 year-old world-class master professional bodybuilder.  In November, at my 26th contest in less than three years, I competed at 150.0 pounds.  Last year, my contest weight was 140-143 and the year before, my first year, I hit the stage at 135-137.  As a natural athlete, I have added about five pounds of new muscle each year.  As I prepare for my next show, the 2008 FAME World Championships in Toronto on June 14, I am training to add five pounds of new lean mass and will hit the stage at around 155.  I am competing in the Grand Master Pro class (55+) in Toronto, my third Pro Show.  If you are interested, I post a daily journal in the Ask the Expert Forum.

Attached Image(s)

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]

aerome


I'm having a hard time gaining muscle mass at 58 yrs. Is it to late to develope a fit body?

I started lifting weights at the age of 55. I competed in my first competition when I was 58 (placed third)  and I am training for my second show in April/09. This show will place me in the Super Grand Masters I think and Im really looking forward to it. It is now a life style and If I miss one day from the gym I feel like something is missing. My kids friends cannot beleive that I am as old as I am.  Lifting weights is an addiction for me. Three days a week in the morning I do cardio and work out each body part separtaley. I am new to this site but will post pictures of my last show when I figure out how. LOL. Anyway if you want to gain muscle, loose weight and feel great about yourself ...join a gym. This is the fountain of youth beleive me.

59 and feeling fine

There seems to be a few more of us older guys here lately. Perhaps this thread will get a bit busier. I personally am looking for all the info I can get and the experiences of others my age and even older is very useful.

175 lbs
47 48 years old
Feeling pretty good

Wow, this is a bit stale of a thread. I hope the other posters are still keeping on target with their progress.

You sure can build muscle over 50 if you eat right, lift hard and do so on a regular basis. I'm fortunate to always have a decent build which makes it easier to get back into.

LT

True, it is still very possible but, when older, you have to pay very close attention to the details.

175 lbs
47 48 years old
Feeling pretty good

Well thank god for this forum......  I used to lift, non seriously, back in my early to mid 40's then stopped at 47 (avatar is when I was 47 in not 52) and had not walked into a gym until January. But, I didnt get serious until about 2 months ago..... making great changes though I need something like this to keep pushing me since im so out of touch with what needs to be done after 50 to get things back right.

Thanks for shining some light on things and letting me know there are other guys like me out there.

Same here. We need a few more of us old guys to get this forum a bit more active.

175 lbs
47 48 years old
Feeling pretty good

I turn 44 next month, I just posted my pics under "Critique My Physique" forum and got a little feedback, feel free to post your replies.   There are a few of us "older" folks on this site.   It's encouraging to see a thread under this forum as I usally just check the others.
 
give em hell!

Height 5' 8" Weight  200 lbs Body Fat 16%
Bench 315-Squat 365-Dead 405
Chest-46"/Bicep-16.5"/Waist-37"...UGGH
Thigh-24.5"/Calves 16"

    

There are a few of us older folks kicking around in here. I started a little over two years ago and have made great gains. Cardio would drop my fat faster, but I hate running.

Team Keine Ausreden = No Excuses
mein scheinehund ist daheim
48 yrs young
6'5" 270 Lbs

Wetdawg


There are a few of us older folks kicking around in here. I started a little over two years ago and have made great gains. Cardio would drop my fat faster, but I hate running.

I'm 48 and have made, what I think, are some great gains. Had my work schedule been different I have no doubt I would have made more.

175 lbs
47 48 years old
Feeling pretty good

Well I guess something is working right........ I measured my arms about about 6 weeks ago, 17.5. I measured them over the weekend and they dropped to 17 1/4, LOL. Difference is I can actually see the muscles now and am loosing the fat.

2 questions..... if I may.

1, whats a good after workout that will help recovery ? I just started the MAX-OT program and while I like it so far (5 days in) I dont think everything is recovering quick enough. Mind you I take nothing (have an issue with pills) but will to help. I dont ache or have sore joins, just feel something like my legs should feel normal and not hurt (good hurt) 4 days after working them.... unless thats normal on the MAX-OT program but I doubt it.

Oh and im 52.

2, next question...... HGH ?? or should I run away from that at all costs ? Or is there something else that will........ help some ?

Im not looking for magic here...... and am a beliver in workout right, eat right...and time. But im getting older and have want quicker results.

TIA

The things I know about would be branch chain amino acids or some straight whey protein just prior to workout with a full fruit and whey shake right after workout. Also add creatine mono to your diet as well everyday. No need to load it to start as some say to do.  Make sure you get plenty of water, perhaps a gallon or more per day. Take fish oil as well. Those are about the only things I know for sure.

Also, if you just started max-ot, it may take a few weeks to get the soreness worked out.