How Old is Too Old

[Bill2380]

for hypertrophy to be a realistic goal? All summer I heard that any 35 year old professional baseball player who gained significant muscle mass had to be juicing. Personally, at 51, I've lost fat, become stronger and I assume healthier, but haven't gained much size. This may be because I've been eating at about maintenance except for holiday/vacation splurges which all seem to land around my gut. Am I past the age where an extra 500 calories per day and a good hypertrophy workout can add some muscle? I'm currently 6'2" and 216 lbs. I've dropped 8 lbs this year and have about 11 more to go to reach my goal weight. After that I'm thinking maybe my first bulk attempt in 35 years, but am afraid of just getting fat and having to loose it again. Any thoughts?

[Irishdazza]

I've seen Mahler put on mass the last couple of years...

[Lou Schuler]

Bill, why bother losing all that weight just to overeat and bulk up again? Why not just do hypertrophy routines at your current weight, using your current maintenance diet? If it's working you should improve your body comp without the extra calories.

And if the hypertrophy workouts aren't actually building muscle, why not go for a pure strength routine, again at your maintenance-calorie level?

I mean, speaking as a fellow 51-year-old, I think it would be risky to force your weight to fluctuate.

To answer your question, I don't know why you wouldn't be able to build bigger muscles. If you can get stronger, you should be able to get bigger. It's the fat that's a bitch for guys like us. That's why I think the best strategy is to strangle the fat with muscle, rather than to challenge it on its own terms.

[Lou Schuler]

Originally Posted by Irishdazza

I've seen Mahler put on mass the last couple of years...

I wouldn't use John as an example. Everyone in central PA knows that guy's on the juice!

[Bill2380]

Good advice, Lou. So you're saying that scientifically speaking, hypertrophy is possible at our age? I just remember reading somewhere that at some age, 35 I think, a man loses muscle mass every year and at best we can only hope to slow that loss down by resistance exercise. This was the justification for the idea that our metabolism slows with age and that there wasn't a whole lot we could do about it. Is this just another bad idea, like "lifting weights will make you slower"?

[RobLL]

i'm doing hypertrophy now - this last few days taking a break from gardening cooking minor injuries and subseqent bad infection- and eating at my maintenance, maybe a little less. i am holding my weight and fitting pants looser. age 67.8 by the way, i need to take more days off than with other nrol workouts. i interpret this as gaining muscle despite lowish calories

[RobLL]

bill - i started serious wt lifting at 65 and have massively added muscle mass

[Lost Dog]

Originally Posted by Bill2380

Good advice, Lou. So you're saying that scientifically speaking, hypertrophy is possible at our age? I just remember reading somewhere that at some age, 35 I think, a man loses muscle mass every year and at best we can only hope to slow that loss down by resistance exercise. This was the justification for the idea that our metabolism slows with age and that there wasn't a whole lot we could do about it. Is this just another bad idea, like "lifting weights will make you slower"?

If you look at us, overall, we do lose muscle mass every year. But, it's only after 35 because that's the age the average guy stops exercising and living with the same intensity that he's kept up before.

Berardi's Metabolism Advantage is a good read on "aging" and metabolism. We allow or metabolism to slow. It doesn't slow without our help.

I'm 40 and 185 at fairly low body fat (10-12% maybe?). Two years ago, I was 175 and 17% bf. Two years before that, I was 165 and 22%. So, it can be done.

Obviously, hormones aren't what they used to be. Recovery is slower, and we have remnants of past injury to deal with, but a smart and sensible plan will allow you to put on some muscle.

I agree with Lou on the body fat fluctuations. Take things slow and don't put on fat with the muscle. It might be slow to put on the muscle, but it's slow to take the fat off again, too. Not satisfying.

As slow as it is, simple things like eating at maint levels and having a slightly larger meal after your workout can be enough to add a couple lbs of muscle each year without adding fat. Most people just aren't satisfied with that, as you won't really notice it. You have to have faith, then look back and be pleased at where you now, vs where you were.

[Leigh P.]

Bill, the deference to some degree in age, but in that comparison what we are looking at is training experience.

35 year old athlete, been lifting to the max and training aggressively since (guessing) at least mid to late teens. At that rate and level of training, yes making a big change in mass without aid is going to be more challenging.

A 50 year old male with some moderate training under there belt...in short you got a lot left to give.

Experience, not age is to some degree your enemy. I have seen far to many great advancements in muscle mass in both weekend warrior and competitive levels to know that age, while it does play a role, is small in comparison to previous experience and proper nutrition.

[trian2]

I'm 52 yrs old and this is my story:

I sold my business last March. At that time I was just doing a basic compound once-a-week lifting session. I weighed 152 lbs with a bodyfat of around 9-10% bf.

At that time I decided to finally try to put on some weight. I am currently at 168 lbs, 11% bf and am shooting for 175 at 10% bf, which will still take me a few months....I am in no rush.

My program has been a lifting session every second day, 45 to 75 minutes long. I do no cardio other than housework and mowing the lawn. The program I have had the best success with is Waterbury's Total Body Training, and the reason I think that is the case is because I am doing higher reps and varying the program session to session. The hardest part was just forcing myself to eat enough, and to spread it all out over the course of the day.

I have had 2 people ask me if I am taking steriods - because of my body change. And no I am not, just whey protein, creatine and casien protein (and lots of fish and salads).

[Bill2380]

I have had 2 people ask me if I am taking steriods - because of my body change.

That's a great compliment. So you've put on 16 lbs in less than a year, impressive.

[Cynic]

How old is too old?

When you ain't breathing anymore, then you're too old.

How's that for an answer?

[Lisa~]

Great posts LD and Leigh!

[RedLefty]

Yeah, as Leigh mentioned, the differences with the baseball players is that they:

1) Were already highly-trained, elite-level athletes before the transformation
2) Made very large muscle gains in 90 days

[jvernacchio]

I have read a couple of studies over at sciencedaily.com that were done on elderly people 65+ that showed men and women could significantly decrease bone density and muscle loss with just light weightlifting a 3 times a week. I will check over there and see if I can find them.

[trian2]

Originally Posted by Cynic

How old is too old?

When you ain't breathing anymore, then you're too old.

Some people can say in a few words what others try to say in many paragraphs.

[PowerManDL]

Originally Posted by RedLefty

Yeah, as Leigh mentioned, the differences with the baseball players is that they:

1) Were already highly-trained, elite-level athletes before the transformation
2) Made very large muscle gains in 90 days

Ha, if only steroids actually worked this well in practice

[jsm27]

Originally Posted by jvernacchio

I have read a couple of studies over at sciencedaily.com that were done on elderly people 65+ that showed men and women could significantly decrease bone density and muscle loss with just light weightlifting a 3 times a week. I will check over there and see if I can find them.

I am assuming the study meant increase bone density.

I read a study that corresponds to one of my clients who runs 1/2 marathons. Her bone density keeps rising. There was a study of runners and the bone density increased even though they were older 40+. That was even more pronounced in runners who strength trained. SO yes it can be done.