Can a man in his fifties significantly increase muscle mass and definition?

  • Posted by a hidden member.
    Log in to view his profile

    Dec 23, 2011 10:45 PM GMT
    One of my friends who's 53 years old all of a sudden got bit by the muscle bug and wants to start working out. He has decent skeletal structure and an average build but wants to put on mass and definition.

    Is there anyone out there in their fifties who has been successful at this? My friend's only exercise since he graduated from college has been riding his bike and occasional swimming.

    Any advice and/or success stories would be much appreciated.
  • DesireIron

    Posts: 426

    Dec 23, 2011 10:51 PM GMT
    He'll probably want to start with routine that gets his body into condition first. Like this one on here:

    http://www.realjock.com/workout/1057/
  • Posted by a hidden member.
    Log in to view his profile

    Dec 24, 2011 12:40 AM GMT
    To say a man can't gain muscle mass after 45 or 50 is a myth. I gained about 12-15 lbs in the last two yrs. That's when I started taking protein too and eating better. Been working out for years. Could never break 150. Now I'm 164. The only difference is it's harder to maintain and stay like you're always feeling pumped up. I feel like I shrink (no not down there) if I don't go to the gym for 2 or 3 days.
  • DesireIron

    Posts: 426

    Dec 24, 2011 12:44 AM GMT
    And I think it is well worth his investment to hire a personal trainer since he is a novice to working out. He will realize his goals with a trainer. And as I say, a trainer is an investment in his good health and reaching his goals, not an expense. If he doesnt get into shape now, he is just going to pay that money out in medical bills....while being sick and feeling lousy.

    How to Hire the Right Personal Trainer
  • mmmm_mmmm

    Posts: 1658

    Dec 24, 2011 12:55 AM GMT
    definitely -- I keep putting on muscle mass, my biceps are larger than ever, my legs stronger than ever, etc. -- it takes dedication and a lot of work though, but I'm putting it on now more than I ever have
  • fitartistsf

    Posts: 638

    Dec 24, 2011 1:10 AM GMT
    The only real down-side to working out for mass in your late 40s (like me), and 50s, is the need to increase the length of rest, for recuperation... tell him there will be significant aches and pains, as he is lifting heavier for size, and since he is trying for new growth muscle late in life, a lot of the joints and ligaments will have already started to age, decline and/or atrophy, since puberty and muscle growth ended in the late 20s... and the growth will take longer. When we were younger, packing on size was easier, faster, recuperation was quicker, since the body was still growing because puberty actually doesn't end until the late 20s... so he will have to be patient. but it will happen...

    Edit: DesireIron is right. Invest in a trainer... NOT a "trainer" like the sales people at places like 24hr Fitness/LA Fitness, etc., who rope you in, make you purchase a package training session deal, then leave you to your own struggles... but a certified, respectable, known for results, trainer/nutrionist (diet will be a BIG part of the training, as I have found out... knowing what to and what NOT to eat, and when....), that can stay with you for the long haul... and do your research... talk to people who have trained with the trainer he might be interested in hiring....
  • Posted by a hidden member.
    Log in to view his profile

    Dec 24, 2011 1:29 AM GMT
    Yes, its definitely possible. There are some pretty hot 50 somethings on here icon_smile.gif

    But, I think that to be fair they should make sure they are in good physical health and maybe get their testosterone levels checked first. Most men that age could use a little boost, and it would make gaining and maintaining mass easier.
  • DesireIron

    Posts: 426

    Dec 24, 2011 1:47 AM GMT
    adam228 saidYes, its definitely possible. There are some pretty hot 50 somethings on here icon_smile.gif

    But, I think that to be fair they should make sure they are in good physical health and maybe get their testosterone levels checked first. Most men that age could use a little boost, and it would make gaining and maintaining mass easier.

    I doubt any addition testosterone would be needed. But a physical is wise anyway. He can get some "baseline" data of his physical condition to compare to in a year. icon_wink.gif
  • E_84

    Posts: 201

    Dec 24, 2011 2:21 AM GMT
    Actually, men's testosterone levels peak around age 25 and decline thereafter. At 50 he will definitely need higher levels of testosterone to put on "muscle" mass.

    Start there. Then supplements and food will need to be reworked for the best personal plan/goal.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 24, 2011 2:39 AM GMT
    and possibly add some zinc and magnesium to his diet...
  • Posted by a hidden member.
    Log in to view his profile

    Dec 24, 2011 3:21 AM GMT
    Bodybuilding.com.
    They offer lots of advice for men 40+ and over, training, supps, support, interviews with people his age, everything. He should check it out. icon_smile.gif
  • Posted by a hidden member.
    Log in to view his profile

    Dec 24, 2011 3:42 AM GMT
    No, not possible.
  • Posted by a hidden member.
    Log in to view his profile

    Dec 24, 2011 3:43 AM GMT
    Of course they can... and it is hot!
  • xysx

    Posts: 306

    Dec 24, 2011 3:57 AM GMT
    icon_cool.gif
    fitartistsfblah blah blah...

    ^ this. Unfortunately, though it hurts to hear it, has been true for me. Proper diet, recognizing safety while still pushing limits, getting adequate sleep; all the "should do's" still apply in our 50's (even more so if you've been a workaholic and have ignored self care for so many years). above all else, having someone who can, and does, support you in it makes ALL the difference, so you aren't feeling like you're out there on your own. It's murder sustaining any progress. I also echo what RIGuy said: DEF. harder to sustain. being tired and still lifting is Haarrrrrrddd. icon_sad.gif
  • Posted by a hidden member.
    Log in to view his profile

    Dec 24, 2011 4:47 AM GMT
    Many thanks for all the great advice so far. Will print this thread and give it to my friend. Cheers!
  • Posted by a hidden member.
    Log in to view his profile

    Dec 24, 2011 10:53 AM GMT
    also he has to realise that he can´t make up for 40 years´ neglect in a month or 6. It will be a longer term work and it´s gonna be hard to gain rather than maintain at that age, though still possible.
  • daddysw

    Posts: 89

    Dec 24, 2011 11:26 AM GMT
    I'd day of course he can . . what might take time is getting the habit of working out regularly . . putting time aside . . eating properly . . sleeping enough . . its a matter of attitude and motivation . . but all do-able . . .and I wish there were more men in good shape for role models! (none in my local gym yet - oh course, apart from moi:lolicon_smile.gif
  • gsh1964

    Posts: 388

    Dec 24, 2011 11:35 AM GMT
    E_84 saidActually, men's testosterone levels peak around age 25 and decline thereafter. At 50 he will definitely need higher levels of testosterone to put on "muscle" mass.

    Start there. Then supplements and food will need to be reworked for the best personal plan/goal.


    Very true E_84

    I'm 47 almost 48. I take legal testostrone boosters. I know that in a couple of years I will most likely be able to get a perscription from my Dr.

    Getting your level checked and keeping it in check not only helps with gaining mass and size, it helps with the achy joints and gives more energy.

    Other ways to keep them up... 7-8 hours sleep, working large muscle groups, maintaining a healthy diet, working out 45 min -1 hour. After 45 min. your testosterone peaks, then start declining. I've stuck to this phiosophy and it has really been successful for me.
  • DesireIron

    Posts: 426

    Dec 24, 2011 12:43 PM GMT
    I would def check with a doctor before messing with my testosterone. That stuff can cause rage. Plus, I would expect after working out a bit, the body would respond with greater growth hormone production on its own.

    I need to research this. It makes me really uncomfortable mentioning testosterone supplements to a novice.
  • DesireIron

    Posts: 426

    Dec 24, 2011 12:50 PM GMT
    Realjock has articles on this...

    Build Your Testosterone Naturally: Part 1 of 2—Exercise

    Build Your Testosterone Naturally: Part 2 of 2—Nutrition
  • Posted by a hidden member.
    Log in to view his profile

    Dec 24, 2011 1:01 PM GMT
    Nope. Once you start downhill at 40, you end up as a dried and withered old prune by age 50. Then you're fucked for the rest of your pitiful life, with no hopes of ever getting muscular and sexy again.

    Well, unless you're a bullheaded old fart who just won't give up. icon_wink.gif