How to build muscle after 50
Protein, progressive overload and sleep.
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Quote I love and am working to apply more in my own life right now.
Pay attention to what you are paying attention to
You should still be trying to build muscle even over 50. Yes, it gets harder but it’s not impossible. Exercises aren’t a one size fits all. Some body parts naturally grow easier than others and some are just darn stubborn.
If you are struggling to grow one body part over another, focus on that body part and at more sets per week.
Example: Lets say your arms grow quickly but your shoulders are stubborn. Add more exercises per week to your shoulders and less to your arms. Everyones physiology and recovery is different. Play around with different reps, sets weight and the number of days you train.
Overload. Increase the weight each week to progressively overload the muscle. Take every set close to failure for best results.
Lets say you’re doing full body workouts 3-4 times per week.
Day 1 - Legs focus
Day 2 - Pull Focus
Day 3 - Push Focus
Day 1 Leg. 3 x leg exercises, 1 exercise for each other body part.
Your weekly workouts might look like something like this:
Elevated Heel Squats
Reverse Lunges
RDL’s
Seated Chest Press
DB Lat Raise
Tricep Push Down
Reverse Pull up or TRX Pull Up
DB Seated Bicep Curl
Day 2 - Pull Focus
Lat Pull Downs
Single Arm DB Row
Seated Bicep Curl
Cable Bicep Curl
Step Ups
Push Ups
Front Plate Raise
Push Focus
Smith Machine Incline Bench Press
DB Incline Bench Press
Upright Rows
DB lat Raise
Chair Tricep Extension
Tricep Cable Push Down
Leg Press
Reverse Pull Ups
DB Bicep Curl
Stay consistent
Rod