Connect
To Top

How To Build Muscle When You’re Over 50

muscle-building-header_1
THE OLDER YOU get, the wiser you are—but the older you get, the more your joints hurt too.

Once you hit 40, things don’t tend to work the same way they did when you were 25—your body is creaky, your muscles take longer to recover, and your aerobic conditioning and power starts to take a dip. But does that mean you should slow down in the gym? Not one bit. All you need to do is make a few changes to your exercises and routine and you’ll be good to go, adding power like your 25-year-old self.

This is me at 58 in the best shape of my like. Follow my low impact training program to get the most out of your workouts.

maxresdefault

Workout 1

A1) Reverse Lunge, 4 sets, 5 reps each side, 30s rest
A2) Squat-to-Stand, 4 sets, 8 reps, 30s rest

B1) Barbell Hip Thrusts, 3 sets, 8 reps, 30s rest

C1) TRX Pushups, 3 sets, 10 reps, 30s rest
C2) Low Single-Arm Cable Row, 3 sets, 10 reps each side, 30s rest
C3) Band Pull-aparts, 3 sets, 10 reps, 30s rest

D1) Ab-Wheel Rollout, 3 sets, 10 reps, 30s rest

Workout II

A1) High-Handle Trap Bar* Deadlift, 4 sets, 6 reps, 30s rest
A2) X-Band Walk, 4 sets, 10 reps each way, 60s rest

B1) Dumbbell Chest-Supported Row, 3 sets, 15 reps, 30s rest
B2) Dumbbell Push Press, 3 sets, 15 reps, 30s rest
B3) Farmer’s Carry, 3 sets, 30 seconds, 30s rest

C1) Hip Bridges w/ Mini-Band, 4 sets, 10 reps, 30s rest
C2) Bear Crawl, 4 sets, 20 seconds, 30s rest

*If you don’t have a trap bar, do a conventional barbell deadlift on two sturdy 45lb plates stacked flat on the ground.

Workout III

A1) Dumbbell Bench Press, 5 sets, 5 reps, 60s rest
A2) Chinups, 5 sets, 5 reps, 60s rest

B1) TRX Inverted Row, 4 sets, 8 reps, 30s rest
B2) Goblet Lateral Squats, 4 sets, 8 reps each side, 30s rest
B3) Single-Leg Romanian Deadlift, 4 sets, 8 reps each side, 30s rest

Copyright © 2017 InfoLookout.com