In other words: yes, building muscle is a bit trickier after 50 compared to, say, 25. But challenges are meant to be overcome. Both anecdotal and scientific evidence shows that you can build muscle and get great results after 50, 60, 70, and so on.
Bodybuilding Men Over 50 Diet
Training every other day is a great way to both stimulate your muscles over the entire week and to allow them enough recovery between workouts. Working out on Mondays, Wednesdays, and Fridays gives you the weekend free, but plan your training week around your own life and schedule.
Even a single set per muscle is better than zero sets, but more is better. Just by performing two sets instead of one, you can expect 40% greater gains.14 Ten sets per muscle group per week give you increasingly better muscle growth.15How Many Reps Should You Do?Contrary to popular belief, you can build muscle using almost any number of reps. Both light training with many reps and heavy training with few reps build similar amounts of muscle.16 17This holds true for older lifters above the age of 50 as well. Research shows similar gains in muscle mass when you use weights you can do 20 reps with as when you go heavy for eight reps.18A recent study discovered something interesting.
You should aim for a little more than your average daily calorie needs to build muscle effectively. The exception is if you are overweight and want to lose body fat. Then you need to eat fewer calories than you need to keep your body weight stable. As an overweight newcomer to the world of strength training, you can both build muscle and lose fat at the same time without too much trouble.
You can get all these micronutrients from a varied diet. However, how many of us eat that varied diet? A quality multivitamin/mineral supplement is an excellent investment to ensure your muscles have all the nutrients they need at their disposal.
Your body requires vitamin D to keep your bones strong and to absorb calcium. It also regulates processes involving your immune system and cell growth, among many other things. You get vitamin D from the sun, some dietary sources like fatty fish, and from fortified foods.
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