Men: How to build muscle after age 50?

Papa_Grande

I'm 54, male, and just started lifting again after about 25 years off.

My traps, arms and delts all feel like playdough....

Question: Will building (then maintaining) muscle in my fifties and sixties require any certain nutritional or hormonal supplements?

I've read a few different takes on it. I've heard testosterone supplements, I've heard creatiine, etc, etc...

Could use some good, science-based advice.


Lowell

Papa_Grande

Wow. Great group! :indifferent:

MrGonzo05

Bit quiet around here.

My advice is to stay away from testosterone supplements. Many of them are pricey, and you have no idea what you're taking. Fluctuations in the normal range aren't going to impact your gains significantly. So if a test supplement actually works and boosts your levels 10%, you are still taking an unknown substance and buying an overpriced supplement for no benefit to your gains.
If you suspect low testosterone, get your levels checked. Get real medical advice and treatment.

Creatine has a minor benefit for most, and no benefit for some. It won't be a major factor.

Focus on training and diet, and be consistent. You'll get great results that way.

Papa_Grande

Thanks man!

JeffseekingV

Get into a good, consistent lifting program. Make sure you hit the big three lifts. Bench, deads and squats. Make sure to get in the 8-10 rep range.

Allow proper recovery (age) and make sure you are eating at a surplus to encourage muscle growth. I'm 46 and not taking any supplments except for whey protein

retrobyte

I'm 52 and the only supps I take are creatine and magnesium. I make sure I eat plenty of protein, and I make sure I mix up my lifting sessions regularly so I don't get in a rut. The same rules apply no matter how old you are - focus on compound lifts with good technique, no foo-foo exercises, keep the intensity high, don't overtrain, get enough sleep, listen to your body.

Good luck!

Dizzle_65

I'm 50 next year so not far behind, as you get older there is evidence that you require more protein

As retrobyte says, the rules stay the same it's just that parameters change e.g. recovery can take longer than when you were 18 yrs old!!

Papa_Grande

Really appreciate the responses, guys...Thank you.

Thorbjornn

Get into a good, consistent lifting program. Make sure you hit the big three lifts. Bench, deads and squats. Make sure to get in the 8-10 rep range.

Allow proper recovery (age) and make sure you are eating at a surplus to encourage muscle growth. I'm 46 and not taking any supplments except for whey protein

This is pretty much it right here. I've always liked, and done well on a 3-4 day split: legs, push, pull and maybe shoulders separated out from the push day. I stay away from the bb'ing supps. too. Just multivitamins, extra B complex, whey protein.

Papa_Grande

Thank you for repsonding....Extra B, eh? Any particular amount?

Sarah4fitness

Building muscle at any age is the same, really. Eat at a surplus, include protein, if you don't have a very balanced nutrient dense diet, take a multivitamin and supplement with some protein powder and aminos (can help with soreness from a new routine). Lower testosterone levels may slow your results from what you'd have expected when you were younger, but it's not a barrier to your success. After all, women lift and build muscle successfully all the time.

Thorbjornn

Thank you for repsonding....Extra B, eh? Any particular amount?

No, whatever the bottle is formulated at. Usually they'll say something like Super B Complex and have a recommended amount, like 1-2 tablets or capsules per day.

JeffseekingV

Although when you get older, you can go balls out (or vaginas out) every day. And if you get hurt, it takes forever to recover.

And you can't eat whatever you want at too big of a surplus because you'll pack the fat on like no tomorrow.

nyqueensguy

No doubt consistency is where its at. You can get any of a number of good routines on the net, but following them is key. No supplement in the world can substitute for lifting. You have to put in the work, time, and be consistent. After that, diet and supplements. "There's a world of difference between knowing what to do and actually doing it."- Bill Phillips.

Papa_Grande

Building muscle at any age is the same, really. Eat at a surplus, include protein, if you don't have a very balanced nutrient dense diet, take a multivitamin and supplement with some protein powder and aminos (can help with soreness from a new routine). Lower testosterone levels may slow your results from what you'd have expected when you were younger, but it's not a barrier to your success. After all, women lift and build muscle successfully all the time.

Thanks!

stockdogDavidDog

See Wayne Westcott's Building Strength and Stamina. You don't need his newer books just Strength and Stamina which used on Amazon is about dirt cheap and check in you-tube lectures which includes some times nutrition for old fools like me.

stockdogDavidDog

Look at Kleiner's Power Eating. Th latest edition on Kindle is inexpensive.

Papa_Grande

Thank you

chrisdavey

The main difference is increased recovery time. Listen to your body and ensure you get enough rest between training.

You could get blood test done to check your testosterone levels if you think that could be an issue. No harm really.

BenVoiles

I really believe that inclines are better than bench presses for bodybuilding. I think the bench press is the most over used exercise ever invented. I would recommend doing at least as many incline presses as flat benches. Most men( including me) I know have over developed lower pecs and underdeveloped upper pecs. Also, as you get older the risk of developing rotator cuff probems increases.