What’s The Secret To Keeping Your Muscle Mass After 50?
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- Опубликовано: 27 июл 2024
- How Intense Should a 50 Plus Man Workout to Maintain Muscle?
Maintaining muscle mass becomes increasingly important as we age, but how intense should workouts be for men over 50 to achieve this goal? In this video, we dive into the optimal workout intensity for men over 50 to help preserve and build muscle effectively.
📌 *What You’ll Learn:*
- The science behind muscle maintenance and growth after 50
- Recommended workout intensity levels and types of exercises
Chapters:
0:00 - Intro
0:14 - Revealing a viewers question
0:58 - Answering A Viewers question
1:33 - I explain my loss of muscle from my peak
2:20 - Sarcopenia & adaptation explained
3:31 - Intensity is crucial
4:06 - Tempo lifting and (TUT)
4:45 - Concentric and Eccentric Exercises to combat Muscle atrophy
6:00 - New Muscle or old muscle re-gained?
6:38 - The importance of tracking workout progress
📅 *New to the channel?*
Welcome! I'm Jay, a certified fitness trainer specializing in fitness for older adults. My mission is to help you stay fit, strong, and healthy at every stage of life. Don’t forget to subscribe and hit the bell icon to stay updated on all our latest videos!
👍 *If you enjoyed this video, please give it a thumbs up and share it with others who might benefit from it!*
📣 *Join the Conversation:*
Have questions or tips of your own? Leave a comment below! I’d love to hear your thoughts and experiences with maintaining muscle after 50.
*Disclaimer:*
Always consult with a healthcare professional before starting any new exercise program. The information provided in this video is for educational purposes only and is not a substitute for professional medical advice.
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👍 *Like this video* if you found it helpful.
💬 *Comment below* with any questions or your own experiences.
Thanks for watching, and stay strong!
#NaturalWeightlifting #FitnessOver40 #MuscleGain #FitnessMistakes #HealthyAging
#weightlifting #exercise #weightloss #workout #fitnessover40 #fitnessover50 #fitnessover60 
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I started weight training at 15 years old. I am now 70 and still going strong,much fitter than most 20 year olds!
That’s awesome! Hard work pays off for sure!
Been weight training for over 40 years, started late at 30 and I can tell you one thing, protect your joints and avoid hip knee injuries. I train 3 days a week 1 hour, no joint injuries and feel great. At 40, 50 even very early 60 all seemed good but I can tell you guaranteed 65 is a game changer if you are not in reasonable shape. Respect at any age if you train with weights, really till the end.
I did well til 75....now it's a real challenge as minor stuff comes up....the body can't take new challenges....fall out of shape very quickly...all the stuff he talks about won't help now.
At 70+ higher reps, less weight, slower on the negative part of the rep.
@@RM-lv9ng Get the negative at any age. No matter what your age. You don't want massive muscle tear. You want muscle micro tears that can heal in 2 to 3 days provided enough protein in your diet is available.
Actually, I had more issue with my tendons. And they heal slowly.
I’m 63 I have lifting weights since I was 17.The best thing along with martial arts that I have ever done.Many of the people I grew up with are dead or all broken down.But I continue on like a rock star(young one).I will workout until the end.
Awesome! Thank you for sharing
While I am sure that your weight training has helped you to get and stay in shape at 63, I doubt that you old friends are dead because they did not workout as hard as you did. Genetics, diet and lifestyle have a lot more to do with it. There are very few obese people over 85 …… but there are also very few massive weight lifters and martial artists. There is a happy medium. Good luck.
@@baseballfan9602 there are no studies that show that lifting heavy is a negative wrt living to 90 and beyond. The "massive weight lifters" who die young are likely using steroids. I am also 63 with a close to 50 year history of lifting. I have no problem doing the physical things I did when I was much younger. What I see around me is the ones my age who don't prioritize fitness are have mobility, cardiac and other problems.
I 100% agree, I’m 62 been training since teen yrs & can still play any sport & am a hardcore mtn biker & cyclist. All of my friends. most of my friends who don’t stay in shape or watch their diet are an absolute mess and can’t do anything living a healthy lifestyle and staying active is the secret to longevity! Well done!
Amen ❤️🔥
There is no "secret". Just consistency at whatever physical activity you can stick to for the long haul.
Absolutely right my friend
bravo!
Off topic but to older guys do not neglect legs. I am 63 down here in Florida with the seniors and the amount of men i see in there 70s and 80s who have no mobility, no leg strength, trouble just getting in and out of cars is troubling.
And when I say legs I do mean squats. Even if you can only squat an empty bar right now start with that and keep progressing. Old age is a privilege but we can have some control over the quality
Great advice. I train from home and at 79 do 20 reps sets squat with 65kg Rogue sandbag (cylinder shaped, not long). Squat is the King of strength exercises (I'd say closely followed by farmers' carry and deadlift).
The size of the bag only allows 90 degree squat but I do deep squats for warm ups with high reps, especially for hip mobility.
I don't attempt to lift the awkward bag from the floor and waste energy (and probably self-esteem LOL) but have it raised to mid-thigh level.
You’re absolutely right.
I'm now 70 and have dropped the squats...too many issues.... however, I have replaced them with belt squats. I got a setup that works great on my 1/2 rack. Safety squat bar on the safety's...works great, PLUS...it really nails the quads. I find them nearly miraculous for how that's improved my leg strength, and surprisingly, hip strength.
The overall walking around ability is amazing for a 70 year old. It's like not even being old, lol.
That, plus some Knees Over Toes guy style sissy squats (now that is great for the knees indeed), and single leg reverse lunges with the same ssb, and it almost feels like I'm 40 again...... almost.🤪
All that with psoriatic arthritic knees that have been plaguing me since age 48 or so. For some reason, squats just do not agree with my achy creeky knees now. I can't run or jump without getting swollen baker cysts filled knees, but I can do all of the above.
Always look for a workaround. It's critical for senior living success.
I've done around 230lbs for sets of 10 on the belt squats, (and, going deep with the set up I created, and 135 lb six reps/set single leg lunges...nothing crazy, but better than most old men I've personally encountered.
I’m 56 and have worked out since my teens in a lot of different ways. Been doing 3 sets push, pull, legs 6-7 days a week with 2X Tabata thrown in. Body weight primarily upper body but weighted legs. Change exercises and tempo daily. Focusing on time under tension. Best results that I have seen in years.
I would say lunges covers all bases
Tempo is good. Using a slower tempo allows you to intensify your workout without adding weight and it's also a fantastic way to protect your connective tissue. Pausing for a few seconds after just moving from the most stretched position is also going to help maintain muscle mass because it drives more hypertrophy by increasing the time under tension in that stretched position (according to the latest studies and meta-analyses. Nothing kills your spirit more than hurting a tendon joint and it also takes so long to heal that protecting your joints, ligaments and tendons becomes crucial if you want to maintain mass as you age. I'm 71 and so far I'm fighting off the effects of sarcopenia far better than I expected.
You are right on
I'm 46 still have 20 inch biceps as I did when I was 35. About 4 years ago I went on TRT. I currently take 150mgs of Test weekly. The last few years been doing a pause bench press with a full range of motion. I always start out with 315 pounds for 8 good reps, then drop the weight to 275 pounds for 13 reps. I do challenge myself when I lift weights. Also I take in high protein daily. Because as you get older your body needs much more protein for your joints and muscles. I eat a good amount of steam cooked vegetables everyday to. Which is good for you to. It seems to be working pretty good as far is maintaining everything.
I'm in my sixties and still workout consistently. Sarcopenia is inevitable. It can be slowed down and delayed for sure with strength training. Hitting true failure on each set with good honest form is key at any age. I'd also like to mention don't skimp on the protein.
I’m 62…… I use dumbbells, stretch bands, do sit-ups all on rotation. For 5 weeks straight, I’ve been doing 150 pushups a day! I feel great/look good for my age 👍
Wrong -- Sarcopenia is NOT inevitable
@@alancran7612 Yes it is.
@@alancran7612 It is, I'm afraid. You can mitigate it, however
Protein shakes with added Collagen Peptides. Works for me.
I'm 68 years old and been lifting for about 35 years. I decided to try that 10-0-8-0 TUT doing light (35 pound) dumbbell bench presses because lifting heavy has been taking a toll on my joints (especially shoulders) . I could only do 2 sets of 5 reps and had to quit - my muscles were screaming for mercy, but I'm going to stick with it and see where it takes me. I had run out of ideas, so thanks so much for posting this video!
Awesome! Keep it going, that’s progress!
Shoulders are often the first to go.
I have similar issues.
Bodybuilding is about the scale and what you want out of it, I never really got hooked on competing, I actually did not like it.
I was skinny at 63kg, 180 cm tall, and worked hard to build some muscle, but I wanted bodybuilding to be a part of my life but not my whole life.
At 51 I went to a 24/7 gym because my home equipment was not sufficient, I went from 85kg to 90kg.
I updated my home equipment and has all the goodies including a built-in Smith machine.
I do not count calories, I just eat when I am hungry and just a good variety of foods, lean proteins, healthy carbs, and fats.
I use creatine monohydrate and I work out very regularly but not on a strict day because my body tells me.
This is because of physical work as well, but still get 3-4 workouts a week.
I am finding at the moment I do 2 sets, using 1st set as a working load but doing 20 reps, 2nd set I add 25% to the weight and do 10-15 reps.
Strict form and it is intense but I am ready to adapt. I have my exercise book where I date, and write the workout I do to track reps and weight.
I am 53 in July and I have never been as big as I am now, it is about finding your sweet spot.
The simple rules.
1. Consistency
2. Quality reps
3. Mixture of free weights and cables, but I find the basic compound lifts still work for me and should remain a part of any workout.
4. Quality Nutrition
5. Rest
6. Always leave your ego behind, be the best you can be and not like anyone else.
Started working out at 56… massive change in diet, works for me. Gaining.
I’ve watched more physical fitness videos than I can count and yours are not only thoroughly explained, but what you’re explaining makes sense.
I really appreciate the kind words! Thanks for watching
I agree with everything you said. I am 52 about to turn 53 and I just started lifting again after I turned 46. Muscle memory is an amazing thing. I am noticing that I am losing strength. I can’t lift my 80lb dumbbells as many reps as I once was but I go after it every week. Changing up your workouts and doing different rep ranges is key. Don’t get bored and fall into the same ole same ole workouts.
Thank you for sharing your thoughts on this subject
@FitAfter50byJC is TRT ok to get after 50? There seem to be so many benefits other than just gaining lean muscle ( like overall health benefits) , yet there is negative stigma floating of potential risks. Your thoughts?
Do less sets and more frequent workouts, full body workouts are best at our age. I'm 52 in a few months and stronger than I've ever been. Also, do not train until failure and use very strict form.
I mostly agree. Tempo reps are brutal and effective. Personally, I use slow eccentric on all exercises but only occasionally true tempo reps because I still like the lower rep higher weight approach. I didn't start lifting until 60 and I am definitely stronger now than I was at any younger age, and still albeit very slowing adding weight. I know at some point that is going to level out but I feel much better than I did in my 50's and am in no danger of sarcopenia.
Well, I’m 25 years behind schedule for weight lifting and trying to strengthen and build some muscle that I’ve lost since the age of day…40? I’m almost 65, and have just started this a few months ago. A good friend recommended I start with light dumbbells and slow reps. I’m going to try this method and listen to my aching body…
You do need a few aches to know you have worked the muscle
I'm not 50. I'm 40, but I'm here for the wealth of knowledge. Thanks for taking the time to make these informative videos for us.
I hurt my cruciate ligament 40 years ago badly.(in my 70's now) After 6 months it was OK I cycled a lot. Being retired now, muscle loss has left the knee pretty week and painful. I guess the muscles held things in balance. Anyway and to the point, I got an old racing bike and started riding it thinking it would help. Blimey, did it just, within a few days I could feel the difference. It was definately the body remembering, as you said! 2 Years ago I couldn't climb stairs without pain, I do them on tip toe now. It's all about keeping muscles, tendons, ligaments and activity in harmony I guess. I got my racing bike on ebay. A few weeks later the back wheel fell off and I went crumbling into the ground, my back hurt a little but my knee didn't give a damb! I so smiled. Your advice here is priceless :-)
Thanks for sharing your experience!
Yes, please...more tutorial. Thank you so much! You are inspiring.
You got it!
New subscriber here (just turned 46). Just have to say that this video is gold, and your channel is among the best out of all the fitness ones on RUclips!
Wow, thank you!
This last spring I started comparing what I was doing at 61 years old to 'Joyriding' my vehicle... I started looking at how much food I had to: Buy - Eat - Clean up the mess after - and store in the fridge or make more trips to the grocery store$$$... And all the extra work I had to do to maintain my weight.... I don't compete at anything and decided it was literally just vanity for me... I cut back on the working out and the fuel intake and shed a little over 25 pounds... I feel skinny but it feels good... I'm just starting to do 'Indian Clubs' and now will put back about 6 or 8 pounds and be good... no more heavy lifting just Bullworker isometric tension - resistance bands - and lite hand weights while walking and now Indian Clubs... For me at this point it's a great balance.... I'm definitely going to try TUT though!!!! Thanks!!!
Enjoy and appreciate your videos!🤙
I appreciate that! Thank you for watching
You are absolutely correct, and tracking yourself is so important
Thanks for watching
Agreed! Personally started training at 14 in gym then switched to the garage at 35 doing mainly bodyweight exercises..Still pushing it to the limit at 54 !!!
62 here still pushing..Good training on your channel garageman 👍🏼
That is not really doing anything for you. You need to be lifting heavy weights and low reps.
79 year old sustained strength training since 14.
Home workout about 40 minutes 3 x weekly. Squats 2x47.5kg hex dumbbells 10 - 15 reps, Rogue sandbag 65kg 50 metres carry, 2x48kg kettlebell deadlift 15 reps, 40 kg sandbag shoulder presses 10 reps.
Probably lost 1 cm upper arms, neck and calves since my peak at 30-40 years as free-style amateur wrestler and coach.
Research overwhelmingly prioritizes heavy resistance compound. Muscle mass (not so much definition, but who cares?), core strength, raw strength, grip strength, cardio, bone density, balance (farmers' carries especially), mental (as in resilience) with calories still burning hours after workout and functional benefits.
Almost more important is the unique impact on the CNS (central nervous system or "brain"). Neuro plasticity continues well into late 70s (maybe beyond). This form of exercise impacts important endorphins like serotonin, dopamine, testosterone. Also positively impacts cognitive function and general sense of well-being.
Overcoming iso is grossly overlooked though it was the key to the old-time strongmen's strength. I learnt muscle control from Maxick's book Muscle Control when I was 13. This is the secret to the brain/muscle connection, therefore very strong contraction etc.
Three years ago after recovering from broken ankle (garden, not my gym) and plate and pins with 4-5 months in plaster on crutches and another 2 in remedial boots and reducing crutches, I was amazed when I did a one-hand deadlift with my 92kg Rogue "monster" kettlebell. For the full period of my recovery I did serious overcoming isometrics on the heavy compounds (adjusted for my "unusable" leg). Previously never able to even lift the 92kg an inch off the ground with one hand. 100% down to the overcoming isometrics combined with Maxick's muscle control. hex
Have you seen him..dude in shape 4 old man@@AI-ml1sl
@@GordonSouThat is really impressive, good work.
I am going to turn 57 this year. I have weight trained my entire life at every level from PLing to rec bb'ing. I am truly at a point of complete comfort training for longevity and health. Enjoy training now more than ever in my entire life! When people say I look great for my age. I am fast to respond that I look great for any age as my physique has more quality than most any 20/30 year old at the gym. Your advise is a breath of fresh air and spot on in my opinion! Really enjoy the content! Be strong and be well!
Im 62, light weights, bodyweight exercises.
@@cjsteele9594 That is awesome! My brother in law is a physician and resistance trainer. He preaches to his patients how important resistance trainer is and how important retaining muscle mas is for quality of life as we age! I also tell anyone who will listen how valuable it is to be fit and maintain good strength.
Thank you man for the re-enforcement of this important knowledge.
My pleasure!
Our goals are different as you come from the bodybuilding side and I mainly focus on strength training but our struggles are the same. I am in my mid-50s and train hard to slow down my inevitable strength loss. I am 20lbs lighter and not nearly as strong as I was 20 years ago but I am still pleased with what I have managed to maintain.
Great advice here, thank you. I'm 68 and just started working out again this spring. Have been active ALL my life though...hiking, backpacking, canoeing etc. And my workouts have only helped these endeavors! In fact they compliment each other. I get compliments all the time when I tell someone my age. They are amazed what I can do. The secret is NOT to get sedentary as we age. We ALL usually have some type of pain of some sort, but the key is to work through it and persevere. I still like my beer and the occasional donut, but try to eat healthy most of the time. Good luck.
Thanks for sharing
I got huge in my early 50s I was 230 lbs and 6'2". Then my goals changed. Now at 68 Im maintaining muscle mass and staying lean at 190.
Good tips, thank you. Will try tempo lifts. Lost heaps of weight this year but trying to maintain as much muscle as possible during the process. 53 years old currently so will keep going!
Sounds great! Thanks for the input
Very interesting video! My favorite way of increasing TUT is by adding a stability component to the exercise. My specialty are push ups on upright standing gymnastics rings. They force me to go slow. A bit too fast, and I crash each time 😄
As for gaining new muscle mass at an age beyond 50, it's kind of a matter of definition with me: I definitely have gained mass on my upper back that had never been there before. But in exchange I have trimmed down my thighs (I was really bottom heavy in my younger days), so my overall muscle mass has stayed pretty much the same.
Thank you for watching & commenting
I'm 63 and have been training for 40t years. im 6ft 1 and 270 at 10% body fat. im on TRT and have been a personal trainer for 30 years. The goal is progressive over load, not time under tension, not a pump, not any of that focus on adding weight to the machine or bar even if it a pound or 1 rep I know you can't do that every time but thats the goal
👌🏻
This is great advice. Very well said.
Thanks for watching
Jay, that's really good stuff.... you are a great presenter.....
Thank you my friend!
Great info. This guy is awesome. Just subscribed :)
Welcome aboard!
@@JCFitCreations I think TRT helps maintain muscle mass when you reach into your 40s, Plus good intensity on weight lifting, but not burning yourself out though.. Also having a high protein intake daily helps with muscle mass. Eating a good amount of vegetables everyday helps maintain size. Adding in some good fats like peanut butter helps maintain size to.
I’ve been doing the Fit After 50 program since August 2020. I started at 53 years old. And after losing all the excess weight, nearly 100 pounds ! I started focusing on building muscle. I increased sets, included three progressive warm up sets, TUT, and now focusing on form and full range of motion with intensity. I’m using lower weight but now going to failure on the second and third sets !
I’m now the most muscular I’ve ever been and can’t see my abs and my muscles changing as I move (mainly shoulders), so I think you can build muscle, I’m about to hit 57 years old.
I agree with all you said, but I have gained an inch on my arms in the last 6 months. I also walk a lot (over 20,000 paces a day) eat loads of protein and keep calories around 2,400 a day and sleep at least 6 hours, drink lots of water, the usual tricks.
I take occasional breaks, up to a week sometimes, even from supplements, but otherwise I’m completely consistent. I have my sins, still drink and smoke, but otherwise good.
So I thimk you can build muscle after 50, and a good amount.
I look forward to seeing where this lifestyle takes me.
I wish I could send you photos.
Thanks for your video !
This is awesome to hear! Congrats to you & keep up the good work.
Great content, I'm on Q with everything that you are saying! I will preach to other gym members exactly what you are teaching, for some reason many are on the couch doing their 3X10 work outs, I'll try to push them to do 3X13 to perhaps 3X15, if not then do an extra 3X10. Every time I go for a training session I 'll always change up on my routine, I'll label it as shock treatment, of recent I just added in a routine to my gym sessions, I'll do combo dumb-bell exercise's while riding the exercise bicycle, I was thinking one day while riding the exercise I was saying to my self, this is a bit boring, so grabbed a set of dumb-bells just to see how would it go, AND IT'S A MAJOR GRIND! This is thrown on top my regular training sessions as well, I'm now 64 and it may sound crazy but I'm in gym for an average 2 hours plus 7 days a week and 2X per week, it'll be a double session day, what more can I say, it better than being a couch potato watching TV while petting the dog.
BTW: My work-out's I'm not just into building muscle mass, I'm more into over all fitness so to say my gym sessions are full body work-outs.
Thank you for sharing!
This is encouraging. I lifted age 15-35 with results impressive. I went hard all the time. I took up SURFING age 30 and for the next 12 years I paddled a surf board literally hours weekly. My upper body blew up beyond recognition the biggest I could ever imagine all natural. The paddling worked the opposite side/ muscles of all weight training previously so if you ever want to blow up naturally, paddle a surfboard hours weekly plus swimming to stretch everything out. I stopped surfing age 45 and most physical activity was from work related henceforth. Bottom line is I stayed a good size compared to the average guy in the gym or not even with the inevitable muscle loss ( the benefits of building up muscle mass 15-35 prime years). Now I am 65 and been back in the gym the past year. I am adding muscle so it’s lost muscle. fair enough. If I can get back even 25-50% of lost muscle I will be big/good size for any age. I m heading to gym now to pump for 2 hours plus 20 minutes battle ropes 10 minutes farmer kettle bar walks and some ab work. I still train as hard as i can go as heavy as i can go its the only way i know and above all none of this juicing bullshit. Young guys 18-22 can usually get away with it, anybody older it can and most like will kill you. I’ll do a 5 mile walk later when it cools down temp. Wise. Good stuff, good luck all.
Thanks for sharing
As I've gotten older (turning 62 next week), I've found that I can pretty much still do things that I could at 25, as long as I slow down a lot. Last July, for example, I did 1,000 burpees. I didn't set any speed record when I did that, but I still managed to get it done. And recovery now takes MUCH longer. My rule of thumb is that I can only do a particular exercise every three days (up from every other day just a few years ago). So it looks like you need to think and plan more as you get older, but as long as you're careful, you can still do things that most people think are crazy.
Every words came out if this good man's mouth…are simple truth. Life’s facts.
64 here. Started using my home gym regularly a year ago. (was just once or twice a week-now 6 days a week) I'm kind of in a plateau right now, and now trying your advice beginning tomorrow. I was showing nice progress, so added kettle bell swings a few months ago.
Awesome. We actually have a video coming out in the future that’ll discuss plateaus but not sure when it’ll go live. Thanks for commenting
Every 2 months stop weights for a full week. Also, do rep-pause on the last set of a particular exercise (isolations).
I've added new challenges: added some body weight exercises like chin ups and pull ups to my routine.
I will definitely going to try this. I’m doing everything that I can to maintain and continue to gain muscle mass. At this time I am gaining more muscle mass than I did in my 50s or my 60s. I am 70 years old. It came down to changing my diet, completely. I eating more meat, FATTY MEATS yes a carnivore diet. The muscle mass I’m putting on is scary.
I been exercise since grade school started lifting weights at 13 years old I’m 51 now to maintain your muscles or just being healthier than yesterday don’t stop working out do at least 3 times a week like me ✌🏽
Keep it up
I had lifted on and off my whole life but it wasn’t until 2019 that I got a consistent routine going. I have stuck with my routine these last five years. I am 63 now and I have more muscle than I ever had. Consistency and time under tension have been the key for me.
Thank you for your input
As I have grown older and have tried to stay fit I have noticed that the limiting factor in my 70's is my joints and connective tissue. I am scheduled for a hip replacement because I am bone on bone in my hip and I used to put 1100#s on the sled and dead lift 600#s. Now I am careful to put more than 400#s on the sled.
I'm 71 and have been weightlifting for nearly 40 years although I can't lift what I used to and don't try to anymore. As I have gotten older I have felt my body change. Even though I regularly weightlift 3 to 4 days a week, I have lost strength over the years. When I was in my 40s I regularly benched 240 to 245 lbs 5 to 6 reps each; now at 70, I bench 150ibs 5 to 6 reps. I also had to cut out certain exercises because I began to get prone to injuries doing certain ones like triceps extensions. I also notice that my bone cartilage seems to have shrunk; although I feel no pain, I can feel bones cartilage grind slightly when I do bench presses and lat pull-downs especially. However, I still love working out, walking, hiking, and biking on my off days from lifting and I rarely miss a workout. In my experience, you have more aches and pains if you don't workout than if you do.
Thank you for sharing your experience
I am 74. I am adding muscle that I have not had. My core, arms, and back are much stronger. I worked out about once a week for a year and a half, then twice a week for a year, and now usually three times a week for the last year. My workout includes weights, balance, and body core work. Thanks for the video.
Thank you for watching
Biggest change I made within the last 6 months was my diet. I have decided to do a carnivore diet BBBE Beff, butter, bacon and eggs. 70/30 fat/protein. I feel that protein I am getting from this type of diet is more natural and consistent. Burning Fat instead of carbs has given me more energy (even energy throughout the day) and has helped heal tons of other inflammatory/Skin/joint/energy issues. And Yes my cardiologist was the one that put me on this path after dying on my neighbors porch from a widow maker! I feel stronger, healthier and much more capable than I have in 20 yrs. Im 55 and getting healthier and stronger every day. I integrate a slow pace into my workout routine focusing on my eccentric about every 6 weeks for about 2 weeks then go back to my normal workout. I find this gives my body a good shock to the system.
Thank you for sharing and this story sounds very familiar like I saw it on the news maybe? Thanks for tuning in & telling your story for all our viewers!
@@JCFitCreations Yes, it was all caught on my neighbors doorbell cam.
Isometrics is another form of working out which has major benefits often overlooked - especially in aging.
For sure!
To all you guys who listed your workout info, thank you. It is always good to hear what other people over 50 are doing. Like to compare where I should be. 😮
Thanks for tuning in
Over 50 I now have reprioritized my fitness. Number 1 is now Yoga. After that whatever I have time for, I’ll try and add in some walking, weights, and other cardio as able.
Thanks for the input
All true !!
I do small pyramids in my training, and try to add another rep or 2, especially in my top set in my pyramids.
At 74, I'm holding on to about 95% of my muscle mass that I had in college. My body fat is lower than my percentage of body fat compared to my college days .
Thanks so much for sharing the facts !!
Thanks for watching & sharing
I am 70 now and when I was training a lot, I was around 250-255 6'3. Now I am running about 219- 222 still lifting but I change my routine regularly. It has been 2.5 years since I had covid lost a lot of muscle and energy. But coming back hard. Speed walking 3-4.5 miles a day and lifting 3-5 a week. After military and 30 years as career firefighter I don't need my body to be like it was. Like the doc told me I use to be the bull now I am an old bull just mellow out. I can't do it. Great info in the video.
Thank you for your service & thanks for watching
@@JCFitCreations Thank you sir.
At 49, I've been lifting regularly as a lifestyle for 32 years now. I've found throughout the decades that a mixture of heavy training with light training with low reps with high reps just making sure I'm always keeping my workouts fresh and listening to my body works best for me. I've also found that a minimum of cardio 5-15 minutes of light running or fast walking then begin every workout with some type of quad/ hamstring extensions/ contractions as the first lift to jump start my growth hormone release
Thanks for sharing!
Awesome advice , Thank you😅
You're so welcome!
Training in the 50s i now do one set an exercise 2 max. People get too focused on hitting muscle from different angles. Chest being main one. No matter what angle all chest is being hit so 6 or 7 hard sets more than enough. Backed off with weight due to injuries lighter with better form and better shape when i was lifting double the amount with countless reps
Thanks for sharing
I just hit 68 recently and as a short slim male with knee and wrist pain and pre diabetis, I have never stopped working out. Everytime I go to the gym I feel proud of myself when I see massive bodybuilders struggle with the same weight I normally use. They yell loudly and slam the weights, then I just breath quietly with the same amount of weight. So my genetics does not let me grow too much, but my power is still there.
Thanks for sharing
It is possible to slow sarcopenia, and even add lean muscle mass. The keys for me were form-over-weight, patience, high-protein/correct nutrition, and consistency. What took three months to accomplish 35 years ago takes about nine months now. Your tips seem to be more useful coming from a guy our age. Thanks.
Thank you so much for watching & commenting your thoughts
Adaptation is great for maintaining muscle mass. To maintain muscle mass it is absolutely unnecessary to change the intensity or anything else. If you, as a middle-aged man and older, can continue to train with the same weight as the younger version of yourself, you are a lucky person.
What you are right about is the relationship between muscle mass and calories. In my younger years I weighed 210 lbs (5.11) on 4000 calories. Now 185 lbs with 2500 calories.
Thanks for watching
Good advise my friend
Thanks 👍
As a 66 yr old i have been reborn with simple routine..regardless of exercise..first set must max out at 12 reps..wait 15 secs..2nd set with same weight will see a max of 5 reps..wait 15 secs..3rd set with same weight will see a max of 5 reps...wait 15 secs..4th set with same weight will see a max of 5 reps..wait 15 secs..5th set with same weight will see a max of 5 reps..thats it.
5 exercises per day..this works
Thank you for sharing
This is rest-pause training. I am age 60 and do the same thing. It adds intensity and volume in a short period of time. Very effective when over 50.
how many days a week and whats your routine
I'm a month past my 73rd birthday, and have been weightlifting for eight and a half years. All I do are compound lifts, bench press, overhead press, weighted pull ups, back squat and trap bar deadlifts. My goal is to maintain strength and muscle mass. At some point, you are as strong as you are going to get, more or less. The concession I've made to old age is I do not do quite as much volume as I did the first couple of years. I was 6'1" and 230 pounds, with a 36 inch waist when I began. Presently, I weigh 213# with a 34 inch waist. As far as adding new muscle, certainly my traps are more developed than any other time in my life. I'll never know how strong I might have been able to be in my prime, but weightlifting has made me a strong old man.
Thank you for sharing! Keep it up!
Well done!
A little off-topic, but a buddy of mine didn’t start strength training until he was 39. He had the skinny-fat body type, and was unable to even do a single pushup. He’s now 45 and has made great gains. He’s in the best shape of his life. The upside to his starting late, is he doesn’t have all the wear and tear most of us have who started training in our teens (he never did the dumb ego lifting, for one). It leads me to wonder if the ideal lifetime training protocol for the average person, would be to use bodyweight movements and cardio, along with moderate strength training until about 35 or so. Once you get in your late 30’s, start responsibly stepping on the gas. The person who does that might be better off than us lifers as they get older.
Thanks for the input. Would you mind if we consider this topic for a future video? If so, do you mind us giving you credit for the topic in the video? (Could be weeks or months down the road)
@@JCFitCreations Of course! It’s something I’ve thought about as my gym peers and I have hit our 50s.. I’m interested in your take.
At 57, I lift as heavy as possible and focus on the three lifts and add lots of ever changing accessories and conditioning. Of course you need down weeks from lifting heavy.
That’s all I do at 54, nice Comment
Good video Jay. I'm considering doing 4 weeks of my regular workout with this tempo change. What percentage of current weight would you suggest as a starting point? For example, like 60% of maybe a 5RM bench?
55-65% 1RM
I am 52. I hike and that works for me. My legs are very powerful.
I'm 55, and my shoulders and knees don't appreciate heavy lifts anymore. I switched to slow eccentrics\pause\fast concentric with lighter weights. I *can* bench 255, but I don't. I bench slow-pause with 135-185 with a lot more volume. It's working for me. Same with curls, laterals, etc. Lighten the load, up the reps.
Thanks for sharing!
Well put. I'm 70 and last year my arms got bigger, or appeared bigger. I got several compliments when I wore a sleeveless shirt. But I think it was just the biceps and triceps getting better muscle tone because I did more pullups and arm work in general and I did pullups almost every day. I find that if I work out almost every day the muscle looks tighter and stronger. At this age, I'm not going to grow muscle anyway, may as well keep the muscle as toned as possible for a stronger overall look.
Thanks for sharing
I would focus more on the eccentric and loaded stretch. There are studies now that show more hypertrophy is gained from the lengthened part of an exercise under load. This could be partly from more motor unit involvement and proliferation of satellite cells. And since you are stronger on the eccentric it makes sense to spend more time completing this part of an exercise for efficiency and to optimize the exercise.
Thanks for watching & sharing your thoughts
Yes, I focus more on completing the eccentric now. I was always a careful lifter even in my 20s, but now even more so.
I’m 53 and lift as heavy as possible with the goal of 10-15 reps every set, I never skip leg days either.
Yep that’s a great plan in my opinion
Aw man! I lose my cheat / rest pause and reset at the end of each rep! Ok good tips! 🇺🇸 🇳🇿
Slow eccentrics are ideal for strength and hypertrophy, studies have shown.
I’m finding that when I reduce the weight but perform the exercise better, with even better form, and greater focus, my muscles begin the grow again.
Absolutely! Too many miss out on growth focusing only on big numbers. I know I’ve been there
You have three different body types, and you have genetics which also play heavenly . I'm very skinny I've been working out since the 70s I worked out with people and see them balloon up and get massive in a year so quickly they got stretch marks stretch
It's more important to remain strong.
54, do the same workout I’ve always done. Low reps, compound movements, consistently. That’s it. Keep it simple.
Could you please do a vedio on what you eat?
There's a HUGE difference between 50 and 70.
I'm 74, and helped a friend move yesterday. The work was hard, and it took all day...
I've work around the property, consistent, varied efforts, some repetitive... I'm sore the next day.
I've been away from the gym... just don't have the time because of a deadline that needs to be met, helping out a best friend developing dementia.
Sarcopenia is real... my weights pathetic, even compared to 5 years ago...
As soon as my buddy is taken care of, it's back to the gym.
Retirement hasn't been easy. I'm busier that when I was working.
Aging sucks... it's the biggest physical, emotional, mental challenge I've dealt with in my life.... facing less years in front of me than behind... what does 80 bring? 90? Will I make it. Will I keep sanity, be happy?
I've lost friends, solid, good people, to their lifestyle choices, and cancer, I've had close calls myself, made changes. I am determined to remained healthy, study nutrition.
Maintaining strength is paramount to aging well. Screw building muscle to look good. It's all about function for me now. I've work to do... and I need my strength, endurance, and most importantly, drive, the will to keep going, stay active now.
Sleep changes are also a challenge, why I'm writing in the wee hours of my day, when I "should" be sleeping.
Well said & thank you for the input & thank you for watching!
Old folks don’t sleep well because the duration of the beneficial phase is much shorter. It’s another bite out of the s&#t sandwich known as aging.
My experience is different...weight on the bar is where I live. At 52 y.o., 5'11", 251#, I find that heavy weight, low reps is better. I take only creatine and local raised foods...no TRT or anything else. This morning's workout was raw (no equipment) bench, 3x2 at 385#. Not shredded, not concerned. Identify your goals and do what you need to get there.
Same age here. I've been working out heavy 30 years and still pushing my 1RM PR's up with no extras beyond some whey shakes. I haven't taken creatine yet. 5 pounds away from a nice clean 315 bench at 170 pounds (5 foot 9). I'm not single digit body fat, but I'm big/lean enough for people to think I'm taking something, and that's fine by me :).
Did you ever have a different routine....i.e. more reps more sets?? If you did what was your result with that.....thanks .
@@digidrum2003 I sometimes do more bodybuilding oriented blocks at times, sure. Like adding in a separate arm day, doing 10 to 15 rep sets (vs. 1 to 5) and benching maybe every 5 or 6 days vs. twice a week. more of a "bro" body part split with more sets and volume vs. my usual bench oriented P/P/L/rest/repeat split. I definitely add some size and definition during those, but max bench goes down slightly if I don't prioritize it. Always a trade off, I suppose.
@@DANA-lx8cv Thank you.
@@digidrum2003 Yes, I do have 5-8 rep days about once a month.
One really important factor is to make sure your hormone levels are on point. Animal fat is a sure fire way to increase testosterone. Processed sugars and alcohol is how you lower your test levels. Test = Muscle
At 53, 5' 11' I'm 195lb. I've always trained as an athlete for maximum speed and agility. Knowing that they wane with age. Slowly I've replaced them with mass and power.
165 lbs in my 20s.
175 lbs in my 30s.
185 lbs in my 40s.
195 lbs in my 50s. Ect.
Doing it this way feels like I'm constantly improving 💪🏻.
Awesome! This is sort of what my video is about that is going live Friday. Be sure to check it out when it goes live! Thanks for sharing your input on this
Since hitting 54 I've been using lighter weight,pausing in the stretched position and using a slow eccentric.My physique is better now than when I used to lift heavy
That’s awesome to hear, thanks for sharing.
I'm old and i can tell you it is the weight. Had to add some yoga to prevent joint pain but still training heavy
I do believe in hyperplasia.. If you were training seriously heavy in your late teens, 20's and 30s and beyond there is good chance you will have more muscle cells going into your old age than you would have had had you never trained.. I'm 52 and I have been a dedicated bodybuilder since I was a teenager.. I can't lift nowhere near as heavy as I used to lift in my 30's but I honestly haven't lost any mass at all.. I'm able to keep up my size training with very light weight, and I do believe that is a direct result of hyperplasia..
Thanks for sharing
I do not know if this is true but I read once that when you are older it takes twice the muscle to lift the same weight as when you are younger. I believe it is true. As I got older I had to reduce the weight but my muscles appear to be the same size. I get the same muscle soreness I did when I lifted heavier weights although I did up the reps a little bit.
66 y/o; been working out since I was 14. My activity is robust. People don’t realize I’m that age, mainly because I have have a younger wife, which I believe also keeps me “young”!
I'm 66 been training my entire life - current resting heart rate 54, Testosterone 21.5 (620) zero drugs, zero supplements - just had medical last week - only suggestion from doctor was to add DHEA and Fenugreek Supplements, cut out bread and eat more protein - and to lift shorter sets but heavier weights. Have zero medical issues.
Tut= somehow getting better results with less weight and less injury its great!!!!
Thanks for sharing
Sadly my sport doctor retired he was on hell of a man, with him i cured my back pain made worse by a chiropractor, but he also tested my testosterone and hormones GH etc.
I need to find another sport doctor as competent as he was. Sometimes as you grow older you might need TRT, with my sport doc I used peptides mod gfr and ipamoralin to boost IGF1 and GH and I felt great... well all of this is gone now.
Thanks for sharing
It's probably good to occasionally change your routine so you don't get bored but now in my 50's I workout with less weight partly because I'm not as strong as I used to be but also to guard against injury. The main thing is to keep lifting. Every male weightlifter I know looks younger than their actual age and some people tell me I Iook early to mid 40's instead of early 50's.
That’s another benefit
In my opinion and through my years of lifting, lifting heavy gets you strong not big. Lifting for long periods full range with good technique improves muscle growth. It’s all about the time under tension. I’m 53 and started this technique at 48 after years of injuries and I put on more muscle in a year than I did the previous 5. And I was older
Thank you for sharing
I agree! I'm 52. After a bunch of injuries in my 40's from powerlifting I completely changed my routine. I only go up in weight when I reach 19 reps. Dumbbells and body weight exercises are key. I have made massive gains since I don't have to deal with injuries anymore.
61 in July 2024, still working out in my home gym (see my RUclips channel). I train to maintain and increase strength, not overly concerned about size, although the payoff of being stronger is being slightly bigger than my peers.
Thanks for sharing
So when you say use light weights, what's the weight you recommend? I'm doing a full body, dumb bells only workout. I'm 49 years old, 6'5 inch and 255 lbs. My goal is to get around 205, with the lean muscular look, not the bulk muscle look. I haven't used weights or dumb bells since I was in my late 20's, so I am a beginner. Thank you, sir.
I recommend a weight heavy enough to reach failure at 12 - 15 reps.
Spot on advice. I adopted TUT when I started training at home due to the Covid lockdown. In addition being a great way to stimulate the muscle fibres, it also allows you to use less weight. Which if you're on your own at home without a spotter is invaluable.
Thanks for sharing!
Frankly, it's no longer really "Muscle" I'm after ...My goals have changed..........it's now simply longevity and mechanics of movement - ie "overall Fitness"
Bodybuilding and weight training designing exercise programs since the 70, s. the only thing that changes with age is recovery time. Contrary to popular belief on the internet there is no drug or shortcut to recovery since it involves the body resting allowing for processes to move forward involving protein assimilation along with digestive processes. These are all of the recovery process that stimulates muscle growth after tear down of fibers. As one gets older it takes longer for these to happen and to neglect them unlike when you were younger can cause injury
I use isometrics for whole body, and use 60 seconds plus TUT.
I barely do legs due to double hip replacements and a sheepish attitude. I’m 66. I’m using cables, resistance bands and suboptimal machines at the local purple gym. I don’t eat meat but I’m getting my protein needs with fish, whey, collagen, black beans etc. eat fruit instead of deserts. One week I do heavier weight about 8-10 reps with slow superb form and second rep “max out”Then on alternate weeks I do 4 sets 12-15 reps approx about 15 sets total 2-3 days a week listening to my body but just pecs and tris. For bis I use bands and hit brachialis, long and medial bis. Delts and nice wide anti moob flys and isolated bands exercise “following the fiber”. I take creatine, Lysine and am CONSTANT. I look 50, feel 40, act 30 and stacking muscle and making gains. Screw age and gravity. If you do tuna and/or sardines for protein use albacore (least mercury) and east on sardines (arsenic). I get my merc/ars blood level beer 2 moths to make certain since I have 6 cans of tuna/week. Feelin good 🤷🏻 that’s my formula. I get alot of (need) sleep/naps. But my formula works. Suggestions critique’s welcome. Thanks guyz (I also only rest about 2-3 occasionally more) minutes between sets)
Thanks for sharing
Im going on 60 years old now Ive been lifting since I was 19 when your young you have a drive, a fire, a hunger to become the biggest and strongest guy in the gym attaining muscle is relativly easy becouse of these factors everthing is working in your favor at that point in your life. I was around 230 bounds in my strongest point doing crazy things in the gym at 30 and 40 years old and I have always trained 3 to 5 reps heavy all the time with the dead lift being my favorite and the foundation of my development. I am now about 270 pounds and Im still in great shape but of course Im not pulling the numbers I use to pull. Muscle will always grow and react when given the proper motivation the problem isnt the muscle the prombem is the things that dont keep strong and start to deteriorate over time because of constant use and those things are tendons and ligaments, these things loose flexability and become easy to injured and they hurt and keep you from doing the level perfomance that you are use to. So the secret to keeping big is still the same as the beginnnig how much drive can you musture up and how much pain can you take. Just like from the start YOU HAVE GOT TO LOVE YOUR LIFE STYLE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
the worst thing you can do is nothing.
if it was easy ever1yone would do it.
consistency is the key to success.
exercise is all about injury prevention.
cheers
You don't know how easy it was to build muscle at 50 untill you reach 65..Fortunately we keep learning because we must continue to adjust our methods or you will do yourself more harm than good..
Gary Player the legendary golfer said the same thing....at 65 he found it hard to put muscle on anymore. He's now 88 but fit as a fiddle and still working out to maintain strength and flexibility