Unable to gain muscle at 68
I am worried that I am not able to gain muscle even though I have been weight training for four years, in a home gym, three days a week.I have not even achieved flat abs. My biceps have been 13″ for these 4 years. I am 68, 62 kg., 5′- 5.” I was hitting a max at each set for some months. I am interested to know what is wrong in my practice. I study many on the net to follow. What is to be done?
At 68 years of age, we are wise to exercise to enjoy life, to keep our muscles strong, toned and flexible and to maintain our vitality and endurance. Striving for larger muscles through maximum effort can be fun if that’s our joy, but it can also be frustrating and damaging to the joints and tendons and muscles. Man faces the physical declines of aging. We must beat them with sound and realistic and lovable training methods.
Train sensibly with the weights (three days a week is a good arrangement, four or five exercises of various well-balanced exercises for three, four or five sets x reps ranging from 6 to 15 (80-percent output). You decide on the details according to your experience, capacity and instincts. This totals 20 sets a workout in an un-rushed hour or so… walk hills and stairs on off days or when you please.
Eat lots of protein and lots of fresh vegetables, some good fats and no junk. Sleep and rest and relax a lot…
Go… Godspeed… Dave
Posted on July 19th, 2011 in Aging Well by admin