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Five Steps to Building Muscle After 50

Do you think you are too old to start building muscle after 50? Many people, after turning 50, think it’s too late, or that their body couldn’t handle the stress of exercise. That’s very crazy. People in their fifties build muscle just like people of any age, young or old. Muscle growth requires only two things: anabolic stimulation through exercise at the gym or at home and eating nutritious food.

Of course, as you age, your body goes through changes that could make it harder to build muscle, the decrease in testosterone and growth hormone being a good example. Injury occurs more easily as you age. But despite these challenging differences that can be overcome, you can easily build muscle after age 50, prevent bone loss, and minimize your chances of cardiovascular problems by following the five steps discussed below.

Building Muscle Step 1

Maximize the efficiency of your exercise time by using high intensity training (HIT) techniques. HIT is short but intense and allows enough time for the muscles to recover. If you’re trying to build muscle after age 50 and haven’t worked out in years, start slow. Do only one or two sets during each workout when you first start. Slowly and progressively increase the intensity as you get stronger to challenge your body and build muscle.

Building Muscle Step 2

Before beginning your exercise routine, perform warm-up exercises to increase blood flow to your muscles. Work your way up to increased weight slowly to prevent injury. These slow warm-up exercises are often called occlusive warm-ups because they significantly increase blood flow to the muscles, ensuring that the muscles receive the nutrients and oxygen they need to repair and grow.

Building muscle, step 3

When building muscle after 50, limit your weight training sessions to no more than one hour per session. This is the point where cortisol, the stress hormone, peaks. Cortisol, which occurs naturally, is responsible for muscle breakdown. Continuing to exercise for more than an hour will defeat the purpose of your exercise. You want to build muscle, not break it down. If you’re over 50, you’re already losing muscle mass, so don’t overdo it to make the problem worse.

Building Muscle Step 4

Arrange your diet to match the time you exercise. As you age, your metabolism slows down and more of what you eat is stored as fat. By timing your diet to better match your exercise, what you eat will be used more quickly by your body to repair muscle tissue damaged during exercise. Training experts recommend about 50 grams of whey protein, 100 grams of carbohydrates and about 30 grams of healthy fats. Healthy fats are good for the heart and can help your body lower cholesterol.

Building Muscle Step 5

If you’re working to build muscle after age 50, use supplements wisely, adding the more important ones to your diet. One quite effective natural supplement is creatine monohydrate. If you take about 5 grams per day, you can increase muscle performance and recover quickly from training. Also consider Secretagogue, a growth hormone. Secretagogue is a mixture of essential amino acids that cause the release of growth hormone from the pituitary gland. This can be of great benefit to older bodybuilders whose natural growth hormone production declines. Some of the most popular growth hormones are Powerful, from USP Labs, NuSoma, from Olympian Labs, and the aforementioned Secretagogue, from MHP.

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