building muscle after 50

Does it seem that you’re not young enough to do bodybuilding because you’re over 50? Lots of people think that their bodies cannot take the stress but that’s nonsense. 50-year olds build muscle just like people of any age. You only need two things to build muscle: anabolic stimulus, which can be achieved through exercise, and eating healthy.

Obviously, the older you get, the more your body changes which might make it a bit harder to gain muscle. For example, you lose testosterone and growth hormones and you get injured more easily. Despite these various changes that we can overcome, you can build muscle after 50, which will prevent the loss of bones, and lower the chance of having heart diseases, all by following the next 5 steps.

Muscle Building Step 1

Make your workouts even more effective by doing high intensity training (HIT). HIT takes much less time, but its more intense and lets your muscles recover during the break. If you’re newly starting to build muscle after you’re 50, begin this process slowly. When starting out, only do a couple of sets. Then, as time goes by, increase the intensity slowly when your body is stronger and can take the challenge.

Muscle Building Step 2

Before starting a workout, do warm ups to get your blood flowing. Only work your way to the higher weights gradually, to prevent risk of injuries. This slow exercising is usually referred to as an occlusion warm up because it increases the blood flow to your muscles so that they get oxygen and nutrients to repair and grow.

Muscle Building Step 3

Don’t do weight-training for longer than one hour in a session. This is when your stress hormone is at its maximum. Cortisol breaks down your muscle so you shouldn’t do weight training exercise for over an hour. Your aim is to get muscle, not lose it. If you’re more than 50 years of age, you’re losing more muscle mass from age, so don’t exercise too much and worsen the problem.

Muscle Building Step 4

Make a schedule to eat in correspondence with your workout hours. The older you get, the more your metabolism slows down and what you eat is stored as fat. If you eat near the time you exercise, the food will be used by your body for fuel by using it to repair your muscle tissue that gets damaged as you exercise. Trainers usually recommend about 50 grams of protein, 100 grams of carbohydrates and 30 grams of good quality fats, which will help reduce cholesterol.

Muscle Building Step 5

For muscle builders older than 50, supplements should be wisely used, and only the important ones, such as creatine monohydrate, which is a natural supplement, should be added to their diet. 5 grams of that daily should maximize your muscle performance and it’ll be easy to recover from workouts. Secretagogue should be considered as well. This growth hormone combines amino acids that enable growth hormone secretion by the pituitary glands which is greatly beneficial to older people whose natural secretion of this hormone is depleting. Other popular brands of this hormone are Powerful, from USP Labs, NuSoma, from Olympian Labs, and Secretagogue, from MHP, mentioned before.

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