Weights 51yr old

robertgiampaolo
robertgiampaolo Posts: 1 Member
in Fitness and Exercise

What is best for a 51 yr old to gain muscle?

Higher weights lower reps or less weights more reps?

Answers

  • Retroguy2000
    Retroguy2000 Posts: 2,067 Member

    Up to 5-6 reps is more strength/skill focused.

    Any rep range 5+ can build muscle well. I'd recommend 10-15 rep range for you for several reasons:

    1. Lower injury risk than much higher weight for a few reps.
    2. Easier to progress by adding a rep from 12 to 13 to 14 say, then adding weight.
    3. Easier to gauge where your failure is than with much higher reps. You want to be close to failure, not at failure. If you're doing 20+ reps that's closer to endurance training.

    High protein, close to 1g per pound bw, multiple times per week lifting. Start light at first to get the form. Never ego lift.

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