Muscle Building Over 40 and 50 – What Science States

 

13 Common Mistakes Men Over 40 Make When Building Muscle

Video taken from the channel: Funk Roberts


 

Build muscle as we age into our 40’s, 50’s and 60’s. Exercise, diet, lifestyle, and Sarcopenia.

Video taken from the channel: Fit and 50


 

Can We Build Muscle in Our 40’s, 50’s & 60’s + (I Have The Answer)

Video taken from the channel: mountaindog1


 

Nutrition For Building Muscle Over 50!

Video taken from the channel: Live Anabolic


 

8 Muscle Gaining Mistakes Men Over 40 (FIXED!!)

Video taken from the channel: ATHLEAN-X™


 

Building Muscle Over Age 40 Complete How-to Guide

Video taken from the channel: Thomas DeLauer


 

You Can’t Build Muscle Over 35 Without TRT!

Video taken from the channel: ATHLEAN-X™


Building Muscle Over 40 and 50 You lose skeletal muscle mass as you age. Bone density loss starts and you may start to have osteopenia basically a precursor to osteoporosis. Building muscle mass after 50 is definitely possible.

Here are some ways to get there fast and avoid the pitfalls. First off, if you’re asking how to build mass, I’m assuming you’re talking about adding a serious amount of muscle — above and beyond simply getting stronger and more toned.That’s a notch above the typical workout program. Kettlebells are a great tool for building muscle after 50 It can be done ya know. You can get strong and build muscle at any age. The American College of Sports Medicine recommends people over 50 strength-train all major muscle groups at least two and up to four times per week to gain muscle.

For optimal health and fitness, cardio training should be done weekly. As women age, they are at a greater risk of osteoporosis than men. They found that guys between 35 and 50 years old built just as much muscle as those between 18 and 22 years old.

DEXA (duel-energy x-ray absorptiometry) scans showed that the college-aged men. A little over 3 months, 45 lbs of weight loss with 10-15 to go before I start eating to gain muscle, with a noticeable increase in muscle mass and definition. The biggest tell-tale of all is my blood pressure has dropped to 126/78, which, when I checked it this past weekend, nearly brought me to tears.

Maximize results and minimize muscle damage with these strength training tips and tricks for fit guys over 40. Over 40 Can Gain Muscle says Mike Matthews, founder of Muscle for. I cover what the science says about exercising and eating to build muscle. Scroll down for an important introduction to building muscle. And, see the bottom of your screen to navigate this handbook.

If you have suggestions or criticisms, please do reach out. I love hearing about any mistakes I’ve made, and I want to make sure this guide is kept. In order to build mass, you need to maximize the number of high quality reps you do (per muscle group) over the course of each week. When I say ‘high quality reps’ I mean reps that maintain good form and are still relatively challenging for you to complete. These reps will place enough stress on your body to induce muscle growth, but avoid.

Building muscle after 50 is challenging, and muscle degrades faster as you age. These changes lead to a phenomenon called anabolic resistance. Overcoming anabolic resistance takes more effort and a better diet, but it’s possible to gain muscle at any age.

List of related literature:

The article continues by citing new research from the journal Medicine & Science in Sports & Exercise, which shows that lifting weights after the age of 50 can help prevent age-related muscle loss (Peterson, 2011).

“The Swim Coaching Bible Volume II” by Dick Hannula, Nort Thornton
from The Swim Coaching Bible Volume II
by Dick Hannula, Nort Thornton
Human Kinetics, Incorporated, 2012

Overall, these articles demonstrated that older adults could increase muscle mass by training at 60% to 85% of their maximum voluntary strength.

“Life Span Motor Development” by Kathleen Haywood, Kathleen M. Haywood, Nancy Getchell
from Life Span Motor Development
by Kathleen Haywood, Kathleen M. Haywood, Nancy Getchell
Human Kinetics, 2019

Even aged muscle is trainable with the appropriate endurance and resistance goals.

“Functional Movement Development Across the Life Span E-Book” by Donna J. Cech, Suzanne Tink Martin
from Functional Movement Development Across the Life Span E-Book
by Donna J. Cech, Suzanne Tink Martin
Elsevier Health Sciences, 2011

Muscles keep you young: Building muscle can literally turn back your genetic clock.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Strength training, on the other hand, reduces muscle atrophy in aging adults and can, in fact, cause older individuals to increase their muscle cross-sectional area.27

“Physiology of Sport and Exercise” by W. Larry Kenney, Jack H. Wilmore, David L. Costill
from Physiology of Sport and Exercise
by W. Larry Kenney, Jack H. Wilmore, David L. Costill
Human Kinetics, Incorporated, 2019

Statements like “I want my arms to be bigger,” “I want more size,” “I want to be more sculpted,” or “I want to change my body shape” suggest that the client wants to follow a program that will result in muscular hypertrophy or increased tone.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

It is not clear whether the decline in strength with age is predominately due to less strenuous activities in specific muscles in later years or to more fundamental physiological changes.

“Occupational Biomechanics” by Don B. Chaffin, Gunnar B. J. Andersson, Bernard J. Martin
from Occupational Biomechanics
by Don B. Chaffin, Gunnar B. J. Andersson, Bernard J. Martin
Wiley, 2006

People in their sixties who’ve gone at least ten to fifteen years without any muscle tone are learning to lift weights and create muscle mass equivalent to that of twenty-one-year-olds, with energy levels to match.

“Awaken the Giant Within: How to Take Immediate Control of Your Mental, Emotional, Physical and Financial” by Tony Robbins
from Awaken the Giant Within: How to Take Immediate Control of Your Mental, Emotional, Physical and Financial
by Tony Robbins
Simon & Schuster, 2007

Studies show that they too can gain significant amounts of muscle and strength, and more importantly, that training and developing their muscles is a great way to fight the “dwindling health spiral” normally associated with aging.2 There are two other age-related myths I’d like to debunk.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

That said, older adults can and do see robust muscle growth after performing regimented progressive resistance training protocols.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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40 comments

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  • I am 230 lbs coming down from 260lbs worked out just about all my life I am 63 years old, How the hell can I eat 1.5 gr protein, That’s like 325 grams a day, I am trying to get down to 200 lbs,

  • I found an interesting study on Growth Hormone and how boosting it naturally. It is not only possible but directly trackable based on body composition. Watch the full video here; https://youtu.be/nDUOZofZ-Dw

  • I heard steroids are the way to go when you get 50. You figure you can get 20 + years doing steriods, it makes
    sense. Whats left when you get 80 + years old and Im sure this country isnt something I will want to see
    in 30 + years. Im not 50. I dont even want to see it in 10 years unless we start the removal of the Zionist parasites
    that have infested our government.

  • Nice to see a realistic video that highlights the importance of exercise doing something you enjoy. Not only are you more likely to stay with it but, in my case, has resulted in cross training. I am 67, retired and active every day (swim, bike, run, gym) and recently added yoga. I feel great.

  • Testosterone but I’m a lady. Are you only talking to the chaps?
    I used to be a drey man, I laid paving and I could also lift a bike engine etc surely I can rebuild those with muscle memory??
    Help!?

  • I am 39. Just started my gym workout from May 1st 2020 and I have done workouts according to your videos and I lost almost 11Kilos and I can see my abs very clearly, that too with natural foods. No supplements like vitamin or even protein powder. But I used to drink milk, eat 4-6 boiled eggs, lean meat, fish like salmon, vegetables, avocados, apple and other fruits (in very small quantities every day). I avoided sugary foods (strictly), fried items etc. I think I will have 6 pack in another 3-4 months from now. That too only watching your videos and doing gym workout at home. So any one can get lean, muscle body but need to work hard. No short cut please!!!

  • Here are 8 things you need to do. The 8 mistakes discussed in this video are not doing these 8 things.

    1. Always warm up first.

    2. Avoid turning the warm-up into the workout.

    3. Prioritize strength training through progressive overload on the big lifts.

    4. Ensure that you own the weight you’re lifting by incorporating paused lifts at every opportunity.

    5. Develop and maintain the mind-body connection (pay attention to what you’re doing), so that when you move a weight from A to Z, you’re always actually using the muscle you’re trying to train.

    6. Incorporate some metabolic training using lighter weights throughout your workout to reduce post-workout soreness and improve recovery between workouts.

    7. Include athletic activities in your workouts such as running, jumping, and agility-skills you’ll lose, if not used.

    8. Include corrective exercises like face pulls and band pull-apart, to help prevent imbalances that can reduce the benefit from more commonly performed exercises.

  • It’s still astonish me just how a lot of people don’t know about Custokebon Secrets even though lots of people using it. Thanks to my pal who told me about this. I’ve lost a ton of fat.

  • I disagree strongly. It depends largely on genetic outcomes, which are greatly affected by what you did from late teen yrs consistently and persistently. At the age of 45 I came 6th in a world kyokushin full contact tournament and I knew that 20 odd years of bodyb and discipline made me Wat I am. The second one is FOOD! TO be honest it’s after the age of 45 I recommend testosterone to my male pts. Thirdly muscle memory is connected to the solar plexus 3rd brain so muscle stimulus is well retained. So no Jeff I disagree…

  • That guy should not make assumptions, if your testosterone levels are good you can build muscle at any age, but if they are low your going to struggle, get a blood test see how hard your road is a head, it you need TRT talk to a TRT expert and do what you need to do but don’t throw out accusations with no proof

  • Which of your programs is suitable for someone who only has some adjustable dumbbells, an aerobic step, and some bands to work with?

  • If you have issues with running, then bicycle is always a good joint-friendly replacement. Especially if you have hills to ride over.

  • Totally agree with your video Jeff! I’m 33 and I’ve never been more fit, muscled and in shape as now, and I know that I’ll still be like this for many years. People like that moron are the crabs in the bucket trying to pull everyone down. Society tries to make men believe we are done after 30, and it’s quite the opposite, I’ve never been as successful and confident as I am right now. Keep rocking and keep kicking those losers’ asses. All the best!

  • I refuse to age!!! I’m just sticking with that!
    Good diet, stay active, and keep lifting…KEEP LIFTING!!! That alone keeps me young.

  • Fantastic john I’ve been trained 76-84stopped be cause in The USMM restart I. A ot about 2005 beach 500 bench Press and now 62 restart lifting Bobdybuild etc..gains are slower..my arm January 2019 14′ 6-2 209 lbs but after watch your videos I’ve made great gains no 50′ chest 16 inch.arms but..it dose take love get longer time getting the gains etc..I follow up on your help and advice had my doctor checked my test.level 900 Robert Haller and thanks for all your help and advice and keep up your post videos best ps I may build my home gym again like the old days because younger guys seem pick on older guys sad..but gyms some gy.s r like that please make a video on proper gym educate

  • Testosterone levels drops by 10% every 10 years starting from 30, so if you just start working out at 60 you still would gain muscle, but 30-40% slower that you would’ve have at 20.

  • #5 Not training like an athlete. My apartment has a big trampoline at the playground area. Will jumping on it count as training like an athlete?

  • 55 and came back to moderate serious BB 5 years ago. Doing small amount of gear and it’s going good. Filling out again. Strength is no where near 20 years ago. Takes more rest too but feeling good.

  • that was indeed bunch of BS. im 39 and this year ive been able to grow more muscle than ever in this 4 year journey by working out AT HOME with just dumbells and rubber bands and my own weight. Ive been using methods and tricks ive learned from this channels. Thank you guys at the Athlean-X!!

  • These ppl who consistently accuse others of juicing are the laziest ones of all. I’m 25 and until I started watching Jeff’s videos I always thought I needed roids to look good, then I watched Jessie’s progress and appreciated how long it took him to put on muscle even with Jeff’s personal guidance. Thanks to that I’ve been consistent for a year and a half and so thankful for this channel. Thanks Jeff and Jessie!

  • I think that OLDER compared to younger has much similarities with NATTY when compared to enhanced. Recovery and Safety are the more important things…. above Enjoyability and Effort (which remains constant from young to older).

  • Man, you are an inspiration! No one can bring that down. I’m 37/38 years and since I start to watch your videos I have been increasing my vital energy and to build some muscles. I am not so committed as you are because i like to rock’n’roll my ways of living. Doesn’t have a family, lonely wolf and really like to get high and party with women and stuff but I can say here that you changed my life for better, way better. So much science and stuff that make someone perceive that we all can change for bette and that’s because of this Jeff that I can say to you, from all of my heart. Thank you dude. You are fuckin awesome. I am your fan.

  • OMG, I was “religiously” listening to the speech when @ 5:00 the subtitle asking for If I disagreed with “Dickweed” made me laugh my ass off and couldn’t stop anymore… I usually never write any comments but this time I had to. Man, I totally understand your statement but this punch line came such as a surprise. It was really good. You should try to make some one-man shows. Anyways thanks for all the advice you freely give us.
    Keep them coming, you rock!

  • Don’t allow folks like Professor Dickweed bother you. Heck, just proves that your house is bigger, (using your analogy)!
    I’m 53 and in the best shape of my life, but only after learning at age 46 that I was in health trouble from the doc, which was the best news ever! In 6-7 years since, I’ve been ridiculously disciplined in my diet and exercise. Ex, haven’t eaten anything unhealthy (cakes, donuts, processed foods) in 1.5 years. I also get alot of pointers from your channel, but I lean more towards running/cardio, but avoiding getting that frail runners body. At 53, I have so many people daily come up to me for pointers that are in their 20’s-60’s on how to get vascular arms, which mine are crazy vainy, muscle gain, and healthy eating. I love it and it drives me! My answer to them, first it takes patience, dedication, and consistency, which most people do not have!

  • Anyone tried the Custokebon Secrets (look on google search engine)? We have noticed numerous awesome things about this popular diet plan program.

  • I’ll save you 25 minutes;

    Work out 3 times a week, in the afternoon. Workout in a fasted state (don’t eat after 9PM the night before) and do more volume. Break your fast after the workout with high quality protein and good amounts of omega3s.

  • Wow. This is a crazy new routein.

    I tend to have very intense workout, which need a,lot of energy. My studies and personal experaments had showed I needed a pre-workout meal, presents mealxwhile working out. Both to keep up my,energy to get me through the workout strong. Then a post meal.

    My workouts were pretty much focused on muscle fatigue. I had eliminated the counts of set and reps decaus i,only,focused on muscle failure. And, milk it out still longer.

    So, this will take a lot of time for it to sink in, and grasp this new approach.

    Though now, my bod had gone through a lot of life strees, and I can hardly do what maybe even though of as one set of one rep can easily over train me.

  • LOL… I’m 58… building muscle, including advice from this channel. It’s more about effort, unless you have some medical issue with testosterone levels. Work hard enough, your body starts producing more testosterone. When you have a popular channel you will inevitably draw stalkers, trolls, and haters…. they come from a place of envy.

  • Macadamias & Brazil nuts, oysters & a lot of other foods can increase test.
    & A lot of foods can lower it. Beer, soy, gaining weight can
    Lower it.

  • I’m 49 yrs. Old. 5’8″ & 140-145 lbs. Strong sought yet never grew in size. Yet September 2019 i started taking specific vitamins before bed and waking up to another. And my muscles are now growing been told such even by others. My metabolism is still way high so my weight is still in same area. Yet im not looking for fat. Only muscle and that’s what im getting. Also with certain stretches to my spine have opened me up to being a bit taller.

  • Been working out since i was 21. I just turned 53 and have more lean muscle mass than at any point in my life. It requires dedication in nutrition diet and exercise. Point is some people simply can’t do it! Period!

  • I have to respectfully disagree with you, I’m 55 and I’m doing awesome with my gains. I started working out when I was 14, in my early 40s i had 18 inch arms, not super huge I know, but due to a injury I had to stop. I recently started again and in a relatively short time I’m starting to look like my 30s again. So I’m in my mind 50s and I’m getting great gains, it’s not difficult ar all. Just eat and lift and you’ll do great. Oh…. ya get your testosterone checked.

  • I don’t have what a gym does so jugs and bucket with sand & gravel are my weights yet im using your exercises with what I have and im feeling a difference looking it to in a very short time. Thank You

  • I’m 69 and still in pretty decent shape thanks to many man-years spent in the gym. You young guys have an advantage over us oldsters in that you have have a wealth of information and equipment at your disposal. When we were teens there was no such thing as even a gym to go workout. We were garage lifters with weights from Sears and homemade benches. The best advice I can give the young guys is to never, ever let that body fat increase, even if you have to lose a little strength in the process. Excess fat generates estrogen and signals the testicles to shut down testosterone production. Losing the fat is imperative to gaining muscle and strength, especially as we men age. A lot of this “low T” crap you see on TV could be remedied by having the discipline to lose the fat. Do it naturally, and the benefits are huge. Do it with drugs and you create more problems than you fix.

  • Unless you are a professional bodybuilder. You should be happy with how much natural muscle you can build. People forget, we exercise for health not for show.

  • Good stuff. I’m 55 and was having a difficult time staying active and dropping weight until I started using the growth hormone stimulators Sermorelin and GHRP2. I’m also using cycloastraganol, which may be helping. Muscle mass started growing spontaneously, even before resuming weight lifting regimen. Fat loss too.

  • NOTIFICATION SQUAD GIVEAWAY Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! 
    https://giveaway.athleanx.com/ytg/muscle-over-40

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

  • I wonder how our ancestors could have maintained their healthy physique without the 21st-century artificial growth hormones. I believe the diet is the key.
    https://www.youtube.com/watch?v=Z9Egu6Clef4
    The Reason Pre 1960’s Bodybuilders Didn’t Use Steroids -Straight Facts

  • will strength gains occur when training light weight high reps???..or is it mostly for.muscle gains with little to none strength gains…???