I am 77,a cancer patient, and was overweight and in such bad shape that my surgeon refused to operate on me unless I get on an exercise and diet program before he would do any surgery . So I found your site on UA-cam and I have been following your programs and advise. I build up my muscles and dropped 45 lbs in one year from 205 down to 160. Thank you so very much, I feel great despite the cancer - you gave me a new lease on life. I recommend your Channel wholeheartedly.
LOL, I'm not sure if I am building muscle, but following videos like yours I am keeping myself in reasonable shape. I turned 70 in Feb of 2023 and did 70 pushups in a row to celebrate, and later did two more sets of 40 pushups. I generally work out 4 to 5 times a week, starting about two years ago. For me it's not really about the muscle, it's more about staying healthy for when I get old, like in my 90s. Thanks much for the video!
Be turning 59 next month (Nov.) Searched for building muscle after 60, your channel was the first to pop up! You confirmed it's possible. I was pretty big,use to to bench 185lb eight times w/ arthritis in 2006. Now lost a lot of weight ( depressed w/ schizophrenia. ) stopped exercising. Lived in truck for three winters. Yadda Yadda Yadda. Arms shrunk,now all wrinkly and flabby. Good News? Have an apartment, getting off my ass, gonna train with you! Thanks for being here Brother. We're at the same age,no excuse for me. Oct.30th. 1:40 am. Got to get sleep to start a New Life👍 Thanx Again!
64 this August and PR last night was 100 pushups in 10 minutes. 10 sets of 10 with 50 seconds between sets. 268 lbs 2020 to 162 lbs in 2021. Now I'm 185 lbs 5'10" 32" waist with a 46-1/2" chest and it's not fat per Dexa scan. Abs visible behind a good amount of loose skin. Keto Vore and Intermittent Fasting has cured my Diabetes, Fatty Liver, Obesity, and neuropathy in my feet. It's very possible to add muscle after 60, But nothing worth keeping is easy! Keep Pushing!. Great channel and very informative content. A lot of your video's are the base of my workouts as you understand what it takes to shake out the DUST and keep moving! Thanks for everything and keep up the good fight.
61, retired 9 months ago. I was jacked in younger years but then family, work, and life got in the way. But I’m back ! Started TRT a year ago that keeps me in a normal range. I an Vegan, and supplement with creatine monohydrate. But most importantly I do HIT, Mentzer/Yates style. The first couple months in retirement I went back to old school volume routines, and got gains, but then I started educating myself on HIT, and gains have been AWESOME. My body is changing and I see gains every time I go to the gym. I do a push/pull/legs split, workout then 72 hours off. I lift heavy but controles. This also helps prevent injuries. This time next year I plan on being a pretty jacked Grandpa.
Wow! Your story is EXACTLY mine as well. Exact same age, heavily muscled when I was young and am now getting jacked with Mentzer's HIT training. I train once every 3-4 days and also use a little bit of Test Cyp. Keep up the good work and I'll try to do the same! #JackedGramps! 💪
I just turned 60. I have been lifting since I was 16. Prior to pandemic I was bench pressing around 300 on Hammer Strength. The pandemic forced me to using pure dumbbells at home. My chest blew up like never before from dumbbell bench presses. My shoulders blew up from lateral raises. And just recently I bought a spreader bar to hit the long head of the triceps, and my triceps finally have a sweep. So, yes, you are absolutely right. You can grow at any age. I don't take any drugs or supplements. All natural my whole life. So Mark speaks the truth.
I’m 77 and have been training since I was 17 . I train 6 days a week and hike when weather permits. I have a tendency to push myself too hard . I started with higher rep range, which is easier on my joints . I’m heavy into natural supplements, clean eating and sleep . Always have loved weight training and it’s paid off 🤙
I'm 62, lost over 100lb over 2 years, and built muscle and tone.. completely surprised me, and now work out on combination cardio and strength, but like you always say, nutrition, hydration, and recovery is the most important part. .. Great advice on the channel 👏
That's good to hear. Congratulations! I'm 55. I lost 40lbs in 2.5months on keto, interment fasting, and doing hard work maintenance chores around the house. I started weight training, and am not having any trouble building muscle. I'm not believing the conventional wisdom of those who say we start losing strength after age 40. Perhaps there is a tenancy for people to give up on there health with age, but I see that as a choice, not a condition. I mean, as resilient as the body is, we cannot eat garbage forever, and expect to stay youthful. Most of the food in groceries stores, and restaurants doesn't provide much in terms of proper nutrition. I see blaming aging as an excuse.
@@qua7771 thats awesome. I agree with you. I kind of gave up. 62 years old now. But at 55 I weighed 260 and really out of shape. I decided to make a change and do something I've never done b4, i did squats and deadlift. 6 months later with starting with the bar only. I got my goal of squatting and deadlifting 400 lbs with out a belt and proper form. You just just have to have a plan and go slow. I did these exercises to workout the whole body and hopefully make more use of the testosterone that was in my body. ✌️😊
@@leodegas7731 I had to take a two month break from lifting due to something strange going on in my metabolism. I kept the weight off with dieting, and walking. I'll be getting back into the lifting, probably Monday. Previously my doctor thought I might have CFS, which I thought I had under control. After my workout I would feel completely drained for a couple days, and incapable of doing anything else. A workout would take twice as long as normal. I'm feeling better, so I'm going to try again.
I'm 62 and I haven't worked out in two years because of my depression. I'm homeless and hid in my car for 2 years and got out of breath walking to the Walmart, while in the Walmart parking lot. 45 days ago I weighed 260 and was at the last hole on my 46 inch belt. I got tired of this and said if Im going to live( I think of suicide every day) then at least I want to live in health and not die a slow painful unhealthy death. So today, I'm 255 lbs, using the 5th hole in my belt from the end, deadlifting 340 lbs on a Smith machine no belt with proper form partial bent knees. My squat is 320 no belt, my preacher one arm curl is 60 lbs. I just brushed my shoulder too much dumb bell chest with 65 lbs. because it was my first day doing them again. Newbie mistake not sticking to 45 dumbbells. So an out of shape homeless person can build back his muscle strength then anyone can. Just go by the feel method. If your body starts to hurt, lessen the weight or stop completely. Also do yoga or at least 30 minutes of stretching and pre workout the muscle group before you go heavy. I often just go through the motions with out picking up a weight. It looks stupid really concentrating on a curl with no weights, but I feel it prepares the mind and body for the particular exercise and for the weight load. When I do the leg press machine, I first use no weight for two sets just to get the stretch and joints full of blood. At the moment I can put 19 45 pound plates on the machine and do 3 reps with knees at 90 degrees. Just to push too hard when you start. 🤣🤣🤣 today I'm going to walk on the treadmill because I work out 6 days a week 2 to 4 hours a day. My body says it's time to start on the heart muscle and give the body a rest. Maybe so some leg extensions and curls just to do something. 😂 Have a blessed day. Edit. I'm trying the keto diet. Also fasted for 72 hours while still lifting heavy. I did take salt and other electrolytes because I was light headed. My gut biome is terrible. Stopped diet sodas 45 days ago, but I will do as suggested and buy some enzymes for the gut. God bless you all. ✌️🇺🇸 from San Diego.
62yrs old and Ben training hard and heavy to failure eating lots of protein and even took steroids for 8 week course (test Cypionate 350mg per week) and still only put 5-6 lbs on which I’ve now lost. I’m still basically skinny at 165lbs. I honestly don’t think you can put on muscle after 60 except in rare cases. Prove me wrong 😑
@Steve24527 wow. Feel for you Steve. I'm putting on a little mass. Not much. But I am getting stronger and I'm 62 working close to 63. I have no life so maybe that's why I am putting on mass and strength. I stay in the gym about 3 hours plus. I do yoga for 30 minutes then weights. Today it was a light day but my workout sets were heavier this tonight. Did squats to 340lbs which is lighter but worked out 3 sets with 320lbs reps of 4 with no belt resting 3 minutes in-between. When I do leg presses now I'm working out with 18, 45 plates for 6 reps fully to bottoming out. I almost cry when I workout. My pain in my depression is worse than the physical pain so maybe that is why my body is growing. I'm homeless so my meals are not great. Protein powder and sardines and a pint of cheap ice cream. I work out 5 to 6 times a week. I hope this helps you. Maybe I'm doing something different than you and my routine can help you. I do upper body lower body splits. Be blessed ✌️ 😊 Edit, skinny strong is great. I look more like a bear. Like a small Samoan but I'm filipino. I'dratherbe in your shoes. 😆
Great job motivating yourself to exercise, it’s a great mood enhancer(adrenaline booster). Take one day at a time and keep acknowledging your accomplishments. Wishing you peace and blessings.
I'm an older man and a few years ago I started working out again. I used to lift in my 20's and had great results. I started a routine similar to that of my younger years, free weights, go until exhausted etc! I'm busting my butt and only getting minimal results, I understand that nature and aging are no longer my ally. I was hitting the protein regularly and lifting with intensity. However, my results were unsatisfactory as mentioned. My muscle growth was minimal and my weight (dumbbell) increases were almost pathetic, I was stuck on a 35lb dummy curl for almost a year at 10 or 11 reps? Odd, I know, but that's nature.. or so I assumed? I'm a health crazed maniac, no gluten, flouride, sugars, seed oil, lectins, the list is long I'll spare you! Then one day I'm up watching health videos and I come across this one regarding low stomach acid. In a nutshell humans my age are generally low in stomach acid, results in gerd, reflux, etc. So I order a bottle of these digestive enzymes and start a routine with them for every meal, especially my heavy protein based meals. My results were more than dramatic! In a very short time both my muscle mass and my barbell limits have risen to an amazing level! I cannot stress these enzymes enough! I regret the time I wasted prior to my enlightenment of these digestive aids, but hey, better late than never. Good luck gents💪 Thank you Live Anabolic for all you do for me and others like me.
Hey I'm an older guy too try this workout.. I seen on the muscle geek.. 20 10 10 15 that's where I learned that routine and it seemed like it done a really good job on pumping my muscles and making them grow. But try to hit 0.7- 0.8 grams of protein per body weight.. it works good on all body parts
My stomach acid is still strong as ever, digests everything only too well or maybe I'm just eating too many carbs. Anyways, 18 months ago I had lost 36 lbs and was getting a very noticeable bodybuilding shape again, shocked my relatives. I slacked off with a foot injury and here comes the pounds. Back at it again and at 65+ I'll get there and more this time. Fancy diets - No. SuperFoods - No. Special supplements - No. Vegetarianism- No. Health nut- No. What works for me is, damn sweaty work on a consistently applied workout plan with relatively low weights and a gazillion reps. Workouts like a machine. No heavy weights with no barbells or dumbbells. Stack weight machine with pulleys and cables, stretchy elastic workout tubes in every direction. Just like the bodybuilding days in my 20's and 30's, consistent sweaty gazillion reps until I take no more. Also don't eat anything after 5pm and only eat to satisfy the initial hunger, never to full. Oh, elliptical instead of running. See you guys in short sleeves in the grocery store.
i'm 68 and getting back to weights after a lengthy break (like 25 yrs). My routine is to get up early, get the kids to school, then go to the gym around 9.30am. Do 500m in the pool, 40 min with the weights, two 25 min sauna sessions ..then home for 25 min sun bathing. Around 1.00pm I have my one meal of the day - usually a T bone or a small whole fish, sometimes with some avocado or broccoli. I experiment with a range of exercises, including some of the standard ones - things like static hang, static dip - as well as the usual presses and rows.
as a gentle reminder, light weights and high reps. if you been off that long, its not your muscles that are the worry...its your tendons and ligaments.
I built all my muscle after age 65 when I started. Today at 73 I have capped delta, large pecs, bench PR at 295, Landmine T-bar row 5 45 plates etc. I am still making gains and my goal is benching 315.
I turned 61 in April and love this content. Thanks to a friend's suggestion, I started resistance training at our no-cost Senior Center 3x a week (M-W-F) starting mid-January. I started with almost no weight on the machines (to get used to the movement), then added 5-10 lbs a week. I'm now up to 3 reps (12-10-8), at 100lbs or more per machine and feeling much stronger. I also increased my protein intake by 50% because I was not getting nearly enough. As an added benefit, my man-boobs don't stand out as much and choirs around the house and lawn are somewhat easier. 😆
I’m proof that you can. Turned 60 in January. Started working out April of 2022. So, into my 13th month of progressive overload. Lost 40 pounds and put on muscle. Probably more muscular than at any point in my life. Found my old measurements from my mid 20s and my biceps now are just as big. Feels great!!! 60 is the new 30. That’s how it feels anyway.
This is so true! I’m 59, and in the 80s there were really no gyms to speak of and our beautiful bodies came by way of regular exercise 🚴🏻🏊🏻♀️🏇🏼🤸🏻♀️🛼 healthy eating in moderations, and through no weight lifting.
I am 68 years old, still have a six-pack, not really a heavy bencher, but my chest is well developed from lighter weights and dumbbell flyes, yes it can be done, still can squat 225 lbs with assistance from knee wraps. I only use whey protein, and amino acids in tablet form and also take 5 grams of creatine daily. While I do not compete with the younger guys and definitely don't "ego lift", I actually always get questions and compliments from the young guys and offers to partner up, but I go at my own pace and never fail to get a "pump" from any workout!
Came back last year at 57, newbie gains, thought I would soon catch up to my 30 year old self then bam! Injury after injury. Can hardly bench anything now and so been going backwards for past few months. Two things Ive done wrong; low T and over training. Be careful! Train smart and accept your limitations.
I've been intermittent fasting for weight loss and weight training for muscle growth for over a year now and it is possible to achieve both simultaneously; but only if you do a HIIT routine first thing, then do the weights just before you break your fast. It is possible and the gains are significant enough to show real muscle definition.
I found two gyms in Austin in 83 and the cost was out of my budget. But lucky for me I moved back to Chicago. The Gym in Chicago Heights was a power lifting center for $30 a month. In the 1970’s Chicago Health Club was a short drive and it had many members in 1975.
59 in a few months, and it's a year since I started lifting again, after 13 years ca break. It has not been easy, body shocked and joints and ligaments and muscles injured all over the upper body. And when I became sick with influenza last December, I took time off, for that and for the injuries to heal. Have been starting up again very slow and careful the last month or so. A lesson learned, the body is NOT the same as back in my earlier years. The biggest problem now I feel is energy, lack of it, so hard to grab hold of the weights and get on with it. Not fun getting old. Sure miss being young, strong, full of energy.
John, get yourself some Betaine HCI Pepsin Digestive Enzymes, I use Doctors Best brand. Here's what I know.. you can work out hard, do your cardio and eat all the right foods but if your stomach acid is low as is 80% of our population.. then your fuel (food) will not be micronized properly for digestion, without the protein and nutrients being properly distributed throughout your body (muscles) muscle and strength gain will be minimal. Took me quite some time to figure this out but as I mentioned up there, better late than never. Note: I take 5 or 6 enzymes with most big meals, the recommended dosage is about one, maybe 2. Trust must, hit the enzymes hard, you will notice great results very quickly! gl John 💪
John, Keep fighting the desire to slack off. It's hard now, but the tables will turn if you continue. Your body will adjust and your mental outlook will improve. Sure, it's slow for everybody but you will get there as long as you put in the time. Some time is going to come anyways, might as well be the time that YOU worked for. 👍
You can do all thing through Christ who strenghten you. Just ask God to bless you with extra energy to take care of God's temple. And a lot of it is your mind set and attitude, imagine if you hit the lotto for 10 mil, chances are u will be pumped up for days and wouldnt be able to sleep well, if u want that extra boost then change your mind set, wake up each day and think you have 2 arms and 2 legs to work out, some people dont even have arms or legs, and they still hit the gym, use that to lit your fire, let the dog come out of you... wish you the best
As a 64 year old dancer, I would add what studies have shown...fast twitch muscle fibers diminish more than the slow, endurance ones. I can do all the slow movements with similar ability as my 20s, but bigger jumps, requiring sustained power, are too hard and my degenerating spine won't tolerate it. Still, joint pain or fractures, for any reason are likely the primary reason seniors cannot maintain athletic ability. The muscles could do it if not for the pain.
63 here! Just started back in the gym just to try to get fitter for my job which is quite tiring. I hadn’t realised my going frantic x3 a week wasn’t the right approach. I’ve never been overly organised gym-wise tending to just go for it until defeat. Having watched your post I may refocus my attention on certain groups so thank you definitely food for thought 🧐🤔👍
Im 56 and he is not lying! Enjoy each day and love every moment! Thank you and pay attention! He knows what he is talking about! God loves you and Jesus died for our sins!
I agree, old age is a bitch, but the only cure is death. I think I’ll try old age FIRST! I’m 71 and got back into lifting after a 20 year vacation, due to my workload. My wife passed away last year, and I’m retired now, with plenty of free time. I bought a machine, some benches ,free weights and joined my local gym. Unfortunately I have a right rotator separation that is not repairable, and cannot do presses of any kind. The only chest exercise I can do, is machine flys, but oddly, I can do any shoulder exercises except military presses. I’m wondering about supplements, and I will probably try some you have to offer. Your guarantee sounds like one of the best.
Hi Mark, been following the channel for quite some time, and incorporate the training and seeing “ some “ results. I eat clean, some cardio….but overall, still a fat-skinny build. ( skinny arms, skinny legs, lean shoulders, sunken chest, no defined abs). I’m nearing 60 and always been athletic , and active. Still play many sports semi competitive. When I do the detailed calorie counter, I’m slightly over daily intake needs, but I’m trying to build a bit of size, so suspect I need way more good food, but if I start doing this, I only put on flab around the middle…where am I missing the mark?(no pun intended).
I have been working out for many years started around 20 and on and off quite a bit, I found up till 70 doing 3 sets of 8-12 worked great, even at 70 I was able to do 3 sets of 60 pushups. and 3 sets of 20 dips, but after 70 went down fast, 3 sets of 8-12 did not work. It was if I could not do 3 sets of 8 had to much weight and 3 sets of 12 add weight, Have had a couple of injuries the last year so lost a lot of time not working out. Last one was a compression fracture of the spine, so 3 months of doing very little. Now I am starting back up again and find start with lighter weights and when I can do 2 sets of 14 and the third set of 16 then add weight, I am 74 now, getting close to 75. One thing I do find is pullups when younger won a contest doing 38 slow and proper pull ups that is chin straight and over the bar, none of what you see to day lifting your chin up to just touch the bar. Later I did 42 max, but now I can hardly do one did get up to 7 last year before the injurie but still a long way from when I was in my mid 60's, where I could still do 20 straight. I am so out of shape I am ashamed to go to the gym, lucky I do have some equipment and weights at home, and going to start some calisthenics. Dips is another one I am having trouble with, so starting out with chair dips, hoping to get them back. Started to slow down at 70 but at 73 seamed to hit the wall.
In my late 20s I joined a gym. It had a single dressing room so split into 3 men's days and 3 women's day with Sunday being a co-ed day. I did whole body workouts 3 days a week. A year and a half after I joined to gym closed and that was that. In my late 40s/early 50s I was visiting the local Golds Gym. It was a few doors down from my job and was very convenient. During those days I was doing a 5 or 6 day split. I got the strongest I'd ever been with things like 225 lbs bench presses for 2 to 4 reps and 315 lbs squats for 4 to 6 reps. Then my late wife's health deteriorated and I concentrated on being her care taker, and quit working out. Now, at 67 1/2, I've started visiting a gym again. For the first 4 weeks I did a whole body workout 3 times per week. Now I'm' doing a 3 day split. Chest/Biceps on day 1, Legs/Shoulders on day 2, Back/Triceps on day 3. This approach targets a specific muscle group once weekly, but some groups also get some additional training during other target days due to the mechanics of the exercises. For example chest presses also hit the triceps and front delts... low rows for the back also hit the biceps. I start each workout with 10 minutes on a rowing machine. I finish each workout with 10 to 15 minutes of fast walking (3.5 mph) on a treadmill. I feel my workouts are intense. 3 or 4 sets per exercise, pyramiding weight up to get 12-15 reps on set 1, 6-10 reps on set 2 and 5-6 reps on set 3. I'm definitely seeing changes/improvements in muscle tone and strength. When my wife passed away 3 years ago I weighed 245. Lifestyle changes such as eating smaller portions and my pursuit of nature photography which involves a lot of hiking, I was down to 200 before I started training again. Now with 3 days a week training and cleaner, protein focused eating I'm down to 196 after 2 months of training. So yes, you can get fit, build muscle and lose that belly fat after age 60. I'd love to hear your thoughts on my approach.
You need to mention of selling supplement in every video. I watched your videos on/off for few years now but didn't know you're selling stuff. I like to support people that help improve my life that's my resolution after 50. Will try anabolic reload along with my protein powder.
I don't know about the rest of you guys over 60 but I sure as heck I'm not increasing any muscle mass. Lol. I'm 62 & a lifelong fitness enthusiast. I was a champion natural bodybuilder back in 1980s & have stayed active over the decades working out almost everyday. The main reason that I'm not increasing lean muscle mass is because my testosterone levels are too low. My current levels are 524 ng/dL - way down from the 800s I had in my peak youth levels when I could put on muscle mass like crazy. Increasing lean muscle mass is contingent on testosterone levels - nothing new there (testosterone levels decline, on aversge, ~1% per year after age 30 or so). I'm in great cardiovascular shape & my BF% is at a reasonable level for my age because of regular cardio training, but I struggle in the weight room because of low test levels (who would have thought). And I don't look anything like I did back in the 80s when I had a muscular, aesthetic physique & looked really good from bodybuilding training. Testosterone is the golden hormone for male masculinity - that's why TRT is so popular with middle-aged men these days.
I'm 66. Took 4 years off from working out 3x/wk. Restarted Jan, 2023. Have been very selective with my workouts, concentrating on 2 muscle groups per workout, making sure I have adequate recovery and protein intake. Have made significant gains in strength and muscle mass in 9 months, even at 66. Nowhere near my 30s or 40s, but better than most at 66. It's possible, as Mark said.
If your test level is 524 as you say, you should be able to put on muscle. Mine is half of that when I started lifting 2 mts ago and I'm gaining lean mass.
Today I live in Queretaro Mexico and we have 4 gyms close by. I’m now 70.5 and I work out 5 days a week and get confused as 50 all the time . Get in the gym guys
Just turned 64 and have always been relatively fit. Was a dancer/gymnast and then spent years in the gym, not as a bodybuilder but as a fitness oriented person. I am 5ft 8 and weight stays around 140 to 150 lbs. Here's the deal...it's easy to lose weight, just stop eating, but as an older male, if you want ripped abs, and bulging muscles, you have to take roids. I tried 3 times and failed. Got a lot leaner, down to 130 lbs, but muscles shrank a lot and I still had ab fat, despite eating lots of protein and exercising consistently. Biceps went from 13.25 inches to 12.5. Thighs went from 19 to 17 and I said...Enough...this require ROIDS!!!
I’m 62yrs old and Ben training hard and heavy to failure eating lots of protein and even took steroids for 8 week course (test Cypionate 350mg per week) and still only put 5-6 lbs on which I’ve now lost. I’m still basically skinny at 165lbs. I honestly don’t think you can put on muscle after 60 except in rare cases. Prove me wrong 😑
I've been lifting weights in junior high in the 70s. Now 65, I won't say I'm huge but a fit looking 165 pounder, maybe 15% body fat. In 2020 I began the starting strength method and got pretty strong (squat 235, deadlift 315, etc). But recovery was a real bitch and I slipped back into my favorite 4 and 5 day split routines. That said, I've never seen any programming templates that adjust volume and reps against weight (call it a percentage of 1 rep max) for older individuals. Do they exist or is it really trial and error based on experience over the decades. Oddly enough, I'm trying to gain more muscle at this time of my life.
At 63 same waist as high school but want more muscle I learned at 15 years old to never let my belly get big never eat until I was full learned this from martial arts.
HELLO , Can you help me understand gym style for men. I understand it has nothing to do with building muscle but it does help you feel better and looking good is feeling good I think.
Ok , I am almost 62 years old, and I have been strength training and powerlifting for most of my lifting life. How can I continue powerlifting. Granted I have had a few injuries and surgeries over the years . Between football and powerlifting, I am pretty beat up. How can I continue ?
It would help if you did your exercises properly, though. Those presses were stopped well short. This means you are missing out on the most important part of the move - tension at the stretched position. Get the dumbbells down further - unless, of course, you have an injury that prevents you from doing that, in which case, forget what I just said. Also, your aim is not to get as much muscle damage as possible. That will slow or stop your gains, as your body has to repair the damage before it can create new growth. High levels of tension, while minimizing damage as much as possible is the key to faster growth. Of course, resistance training will cause muscle damage, but you are not trying for that. You want to apply tension and create some level of local muscle fatigue. A good pump will probably help, too.
question: i have MS ( multiple sclorosis) and i am 62 years old. Still can walk ect... but i find when i work out i cant recover .... not from anymore major weight anyway . Used to work out everyday in the 80's and worked with steel in construction in the 2000's but now i dont do anything because of the fatigue and lack of recovery time. IS there any hope for me at gaining muscle? and if so, what would be the best workout for me? the doctors cant tell me except to keep pushing myself and then resting ( which i understand considering). In my mind i am still 25 but my body looks and feels 80 and even though i am relitely slim, i dont have good genetics for muscle and very small bone structure/vascular structer which has been my achiles heel since i WAS 25. So, any advice would be helpful. I know i have to be very careful considering my illness ect... but man, there must be some kind of strategy i can use to get myself to the very best i can possibly be before i am in my grave. thanks and looking forward to your email. glen
Hey Mark, I'm 67 years old , try to keep fit, but my problem is I'm a shift worker, 12 hour day shifts, couple days off then 12 hour night shifts. So my exercise is not consistent, same with diet and sleep. Any suggestions for some sort of routine, I'm tired most of the time. Some days no energy at all.
You're right. It's when I'm dead. It's my body and It'll have to answer to me. If it doesn't listen, it's not going to be too happy with what I'm going to do. That's always been my approach and I'm nearing 70. Of course, I'm easier on it when sick or in injury, otherwise look out.
ive been lifting for 12 yrs, even tho i lost the body fat, and pushing myself, still never had defined muscle. Since my heart surgery, it's hard to get back to where i was before the surgery.
I am 57 I do 1 body part per day 3 sets and only 1 exercise but I really push it I push weight that I can handle that works for me everyone body is different train smarter not Harder God Bless
I just started light weights, turning 70 in few months. I’m determined, In process of changing diet , more protein, invested in good whey protein powder. I’m serious, thoughts, suggestions ?
I'm 57 and stronger than I was when I was 18, but I lack the natural stamina and ability to recover than when I wad 18 and i develop tendinitis quicker. But I am slowly building muscle and strength and I am a type 1 diabetic. Low and slow.
I don't normally watch a full twenty minute youtube video but I watched yours all the way through, since everything you discuss applies to me. I am 62 years old and five months into a strength training program. I'm one of those guys who used to work out hard in my teens and twenties and then slacked off for many years until I retired. At age 25 I could bench press 315 pounds. Do you think it would be possible for me to get close to that level of strength If I continue my training?
64. 184cms, 70 kgs. I intensified my weight lifting 6 months ago going from 1 session to 4 sessions a week. I see my shape improving (abs in particular) but I still have hard time to grow my other muscles (arms, shoulders, legs). I wonder If I do anything wrong....
Try 20 10 10 15 with lighter weight.. shoulders are easy to hurt so don't overdo your shoulder flexibility warm them up good use a good weight that you can do 20 to 15 times without putting too much stress except for the last 3 to 4reps always remember to use good form you can also do it with bands
I have horrible shoulders. What I do is stick to pushups instead of heavy bench pressing. I also avoid any overhead movements and instead do things like lateral raises with bands and light dumbbells. Shoulder stability and mobility exercises can help too.
@@Nigel__ well cut back on heavy bench press use lighter weight and stick to a 20 10 10 15 routine with moderate weight I don't know how old you are but remember you don't have to use heavyweight to build muscle or tone just good form. Pick a weight that feels good and do 7 sets of 10 after the one I told you before this for about a month to work your shoulders in your chest differently never hurry when doing a routine if it doesn't feel good back the weight down that's how I do it now this is just my opinion you can do whatever you want but to protect your shoulders you have to limit the weight
No, it's not too late to build muscle after 60 or even 70 in some cases; however, it's best to build muscle when you're young because you can build more at a younger age. This muscle will stay with you for most of your life (if you train naturally) and even if you layoff and lose some of it, you can get it back through muscle memory by getting back into the iron game again. The bottom line is you will not be able to build as much muscle in your 60s as you can in your 20s.
Just eat meat and skip the powder protwin and creatine if u focus on staying healthy on the inside, these stuff are made from China and you just have to be careful of what junk they actually out in, trust me, eat Ribeyes and u will be much stronger and healthier, amd no creatine, super hard on your liver, if ur not a body builder and compete for thr grand prize, its not worth it for your health at all
OK you had one gym in Austin Texas in the 90s! I was in St. Louis Missouri and not only did we have multiple gyms we had multiple gay gyms. I cannot believe that
I'm 70, work out 7 days a week. Use a 4 day rotation... Arms, Legs, Chest, Core. I do see increases in strength, using progressive overload... but I do not see any real changes in muscle mass. I've tried cutting back to 1 rotation a week, but to no real effect.
Hey Paul, I posted a rather lengthy comment today on Mark's channel. It pertains to digestive enzymes. Our population/culture seriously lacks stomach acid, our moms loved us dearly but dang those antibiotics she pounded us with! All I love though. Anyway, get yourself some good digestive enzymes and you will be amazed at how your health, muscles and energy all increase. We can eat all the best food, stay disciplined and not make our expected gains. All because we are not breaking down our food properly. In our 20's and 30's we had stomachs of iron, all the fuel/food we consumed went to it's proper designations. Not so much as we age however, we need help and that is with digestive enzymes. I am truly amazed at my gains in the gym and in general. My energy level is back! Damn, if I only realized this 30 years ago. GL my friend!
The one thing I don't really like about how your website describes or goes into (WAY TOO MUCH REPETITIVE) Detail about your supplements is how they try and immensely OVER sell, OVER hype, praise, and build them up as if they're the GREATEST THING ON EARTH EVER CREATED. I get the idea of marketing and "talking up" a product; but the way they go WAY OVERBOARD is a big turnoff. Especially the repetetiveness. It's like they repeat the same AMAZING, INCREDIBLE, ASTOUNDING, STUPENDOUS...Benefits over and over and over AND over in the same product description. I'm not saying they're not wonderful products; you just don't have to, or shouldn't OVER hype them as much as you do. Especially the repetitiveness. It's like a nagging wife! 😂
Do you have any advice on tenis elbow? I had it on one arm and had to lighten load but kept lifting and it healed after 9 months, then I tried to work up to progressive overload and now have it on other arm, it's like every time I get stronger I get injured, should I just do what I did again? Or is there a faster way to heal, my nutrition is good, I try not to do one exercise more then one month, and do wrist stretching and massage, please help lol it seems like I can't get bigger in Upper body or this keeps happening
How about lower weights (stress) but a gazillion reps? Seems like your ligaments and/or tendons are damaged or weak. Low weight, high reps and proper rest and diet might fix that, oh...and stop playing tennis. 😉
I am 77,a cancer patient, and was overweight and in such bad shape that my surgeon refused to operate on me unless I get on an exercise and diet program before he would do any surgery . So I found your site on UA-cam and I have been following your programs and advise. I build up my muscles and dropped 45 lbs in one year from 205 down to 160. Thank you so very much, I feel great despite the cancer - you gave me a new lease on life. I recommend your Channel wholeheartedly.
LOL, I'm not sure if I am building muscle, but following videos like yours I am keeping myself in reasonable shape. I turned 70 in Feb of 2023 and did 70 pushups in a row to celebrate, and later did two more sets of 40 pushups. I generally work out 4 to 5 times a week, starting about two years ago. For me it's not really about the muscle, it's more about staying healthy for when I get old, like in my 90s. Thanks much for the video!
I am 70 today and go to the gym Monday to Friday at 05.45 for one and a half hours. Love your talks.
Be turning 59 next month (Nov.) Searched for building muscle after 60, your channel was the first to pop up! You confirmed it's possible. I was pretty big,use to to bench 185lb eight times w/ arthritis in 2006. Now lost a lot of weight ( depressed w/ schizophrenia. ) stopped exercising. Lived in truck for three winters. Yadda Yadda Yadda. Arms shrunk,now all wrinkly and flabby. Good News? Have an apartment, getting off my ass, gonna train with you! Thanks for being here Brother. We're at the same age,no excuse for me.
Oct.30th. 1:40 am. Got to get sleep to start a New Life👍 Thanx Again!
Would love to hear updates, I'm rooting for you brother!
Thanks to share because Im just turn 60 and I need this👍👍👍👍👍and I want to improve😊
64 this August and PR last night was 100 pushups in 10 minutes. 10 sets of 10 with 50 seconds between sets. 268 lbs 2020 to 162 lbs in 2021. Now I'm 185 lbs 5'10" 32" waist with a 46-1/2" chest and it's not fat per Dexa scan. Abs visible behind a good amount of loose skin. Keto Vore and Intermittent Fasting has cured my Diabetes, Fatty Liver, Obesity, and neuropathy in my feet. It's very possible to add muscle after 60, But nothing worth keeping is easy! Keep Pushing!. Great channel and very informative content. A lot of your video's are the base of my workouts as you understand what it takes to shake out the DUST and keep moving! Thanks for everything and keep up the good fight.
61, retired 9 months ago. I was jacked in younger years but then family, work, and life got in the way. But I’m back !
Started TRT a year ago that keeps me in a normal range. I an Vegan, and supplement with creatine monohydrate.
But most importantly I do HIT, Mentzer/Yates style. The first couple months in retirement I went back to old school volume routines, and got gains, but then I started educating myself on HIT, and gains have been AWESOME. My body is changing and I see gains every time I go to the gym. I do a push/pull/legs split, workout then 72 hours off. I lift heavy but controles. This also helps prevent injuries. This time next year I plan on being a pretty jacked Grandpa.
Wow! Your story is EXACTLY mine as well. Exact same age, heavily muscled when I was young and am now getting jacked with Mentzer's HIT training. I train once every 3-4 days and also use a little bit of Test Cyp. Keep up the good work and I'll try to do the same! #JackedGramps! 💪
Yep, started TRT a couple years ago to keep me in a normal range.
Keep up the great work !
I just turned 60. I have been lifting since I was 16. Prior to pandemic I was bench pressing around 300 on Hammer Strength. The pandemic forced me to using pure dumbbells at home. My chest blew up like never before from dumbbell bench presses. My shoulders blew up from lateral raises. And just recently I bought a spreader bar to hit the long head of the triceps, and my triceps finally have a sweep. So, yes, you are absolutely right. You can grow at any age. I don't take any drugs or supplements. All natural my whole life. So Mark speaks the truth.
I’m 77 and have been training since I was 17 . I train 6 days a week and hike when weather permits. I have a tendency to push myself too hard . I started with higher rep range, which is easier on my joints . I’m heavy into natural supplements, clean eating and sleep . Always have loved weight training and it’s paid off 🤙
I'm 62, lost over 100lb over 2 years, and built muscle and tone.. completely surprised me, and now work out on combination cardio and strength, but like you always say, nutrition, hydration, and recovery is the most important part. .. Great advice on the channel 👏
That's good to hear. Congratulations!
I'm 55. I lost 40lbs in 2.5months on keto, interment fasting, and doing hard work maintenance chores around the house. I started weight training, and am not having any trouble building muscle.
I'm not believing the conventional wisdom of those who say we start losing strength after age 40. Perhaps there is a tenancy for people to give up on there health with age, but I see that as a choice, not a condition.
I mean, as resilient as the body is, we cannot eat garbage forever, and expect to stay youthful. Most of the food in groceries stores, and restaurants doesn't provide much in terms of proper nutrition. I see blaming aging as an excuse.
@@qua7771 thats awesome. I agree with you. I kind of gave up.
62 years old now. But at 55 I weighed 260 and really out of shape.
I decided to make a change and do something I've never done b4, i did squats and deadlift.
6 months later with starting with the bar only. I got my goal of squatting and deadlifting 400 lbs with out a belt and proper form.
You just just have to have a plan and go slow.
I did these exercises to workout the whole body and hopefully make more use of the testosterone that was in my body.
✌️😊
@@leodegas7731 I had to take a two month break from lifting due to something strange going on in my metabolism. I kept the weight off with dieting, and walking. I'll be getting back into the lifting, probably Monday.
Previously my doctor thought I might have CFS, which I thought I had under control. After my workout I would feel completely drained for a couple days, and incapable of doing anything else. A workout would take twice as long as normal.
I'm feeling better, so I'm going to try again.
So awesome! Just turned 60 and that’s inspiring
I'm 62 and I haven't worked out in two years because of my depression. I'm homeless and hid in my car for 2 years and got out of breath walking to the Walmart, while in the Walmart parking lot.
45 days ago I weighed 260 and was at the last hole on my 46 inch belt.
I got tired of this and said if Im going to live( I think of suicide every day) then at least I want to live in health and not die a slow painful unhealthy death.
So today, I'm 255 lbs, using the 5th hole in my belt from the end, deadlifting 340 lbs on a Smith machine no belt with proper form partial bent knees. My squat is 320 no belt, my preacher one arm curl is 60 lbs.
I just brushed my shoulder too much dumb bell chest with 65 lbs. because it was my first day doing them again. Newbie mistake not sticking to 45 dumbbells.
So an out of shape homeless person can build back his muscle strength then anyone can. Just go by the feel method. If your body starts to hurt, lessen the weight or stop completely.
Also do yoga or at least 30 minutes of stretching and pre workout the muscle group before you go heavy. I often just go through the motions with out picking up a weight. It looks stupid really concentrating on a curl with no weights, but I feel it prepares the mind and body for the particular exercise and for the weight load.
When I do the leg press machine, I first use no weight for two sets just to get the stretch and joints full of blood.
At the moment I can put 19 45 pound plates on the machine and do 3 reps with knees at 90 degrees.
Just to push too hard when you start.
🤣🤣🤣 today I'm going to walk on the treadmill because I work out 6 days a week 2 to 4 hours a day.
My body says it's time to start on the heart muscle and give the body a rest.
Maybe so some leg extensions and curls just to do something. 😂
Have a blessed day.
Edit. I'm trying the keto diet. Also fasted for 72 hours while still lifting heavy.
I did take salt and other electrolytes because I was light headed.
My gut biome is terrible. Stopped diet sodas 45 days ago, but I will do as suggested and buy some enzymes for the gut.
God bless you all. ✌️🇺🇸 from San Diego.
62yrs old and Ben training hard and heavy to failure eating lots of protein and even took steroids for 8 week course (test Cypionate 350mg per week) and still only put 5-6 lbs on which I’ve now lost. I’m still basically skinny at 165lbs. I honestly don’t think you can put on muscle after 60 except in rare cases. Prove me wrong 😑
@Steve24527 wow. Feel for you Steve. I'm putting on a little mass. Not much. But I am getting stronger and I'm 62 working close to 63.
I have no life so maybe that's why I am putting on mass and strength. I stay in the gym about 3 hours plus. I do yoga for 30 minutes then weights. Today it was a light day but my workout sets were heavier this tonight. Did squats to 340lbs which is lighter but worked out 3 sets with 320lbs reps of 4 with no belt resting 3 minutes in-between.
When I do leg presses now I'm working out with 18, 45 plates for 6 reps fully to bottoming out.
I almost cry when I workout. My pain in my depression is worse than the physical pain so maybe that is why my body is growing. I'm homeless so my meals are not great. Protein powder and sardines and a pint of cheap ice cream.
I work out 5 to 6 times a week. I hope this helps you. Maybe I'm doing something different than you and my routine can help you. I do upper body lower body splits.
Be blessed ✌️ 😊
Edit, skinny strong is great. I look more like a bear. Like a small Samoan but I'm filipino. I'dratherbe in your shoes. 😆
Great job motivating yourself to exercise, it’s a great mood enhancer(adrenaline booster). Take one day at a time and keep acknowledging your accomplishments. Wishing you peace and blessings.
I'm an older man and a few years ago I started working out again. I used to lift in my 20's and had great results. I started a routine similar to that of my younger years, free weights, go until exhausted etc! I'm busting my butt and only getting minimal results, I understand that nature and aging are no longer my ally. I was hitting the protein regularly and lifting with intensity. However, my results were unsatisfactory as mentioned. My muscle growth was minimal and my weight (dumbbell) increases were almost pathetic, I was stuck on a 35lb dummy curl for almost a year at 10 or 11 reps? Odd, I know, but that's nature.. or so I assumed? I'm a health crazed maniac, no gluten, flouride, sugars, seed oil, lectins, the list is long I'll spare you! Then one day I'm up watching health videos and I come across this one regarding low stomach acid. In a nutshell humans my age are generally low in stomach acid, results in gerd, reflux, etc. So I order a bottle of these digestive enzymes and start a routine with them for every meal, especially my heavy protein based meals. My results were more than dramatic! In a very short time both my muscle mass and my barbell limits have risen to an amazing level! I cannot stress these enzymes enough! I regret the time I wasted prior to my enlightenment of these digestive aids, but hey, better late than never. Good luck gents💪 Thank you Live Anabolic for all you do for me and others like me.
Hey I'm an older guy too try this workout.. I seen on the muscle geek.. 20 10 10 15 that's where I learned that routine and it seemed like it done a really good job on pumping my muscles and making them grow. But try to hit 0.7- 0.8 grams of protein per body weight.. it works good on all body parts
My stomach acid is still strong as ever, digests everything only too well or maybe I'm just eating too many carbs. Anyways, 18 months ago I had lost 36 lbs and was getting a very noticeable bodybuilding shape again, shocked my relatives. I slacked off with a foot injury and here comes the pounds. Back at it again and at 65+ I'll get there and more this time. Fancy diets - No. SuperFoods - No. Special supplements - No. Vegetarianism- No. Health nut- No.
What works for me is, damn sweaty work on a consistently applied workout plan with relatively low weights and a gazillion reps. Workouts like a machine. No heavy weights with no barbells or dumbbells. Stack weight machine with pulleys and cables, stretchy elastic workout tubes in every direction. Just like the bodybuilding days in my 20's and 30's, consistent sweaty gazillion reps until I take no more. Also don't eat anything after 5pm and only eat to satisfy the initial hunger, never to full. Oh, elliptical instead of running. See you guys in short sleeves in the grocery store.
i'm 68 and getting back to weights after a lengthy break (like 25 yrs). My routine is to get up early, get the kids to school, then go to the gym around 9.30am. Do 500m in the pool, 40 min with the weights, two 25 min sauna sessions ..then home for 25 min sun bathing. Around 1.00pm I have my one meal of the day - usually a T bone or a small whole fish, sometimes with some avocado or broccoli. I experiment with a range of exercises, including some of the standard ones - things like static hang, static dip - as well as the usual presses and rows.
Great job. You know what you're doing. Get 'er done. 👍
as a gentle reminder, light weights and high reps. if you been off that long, its not your muscles that are the worry...its your tendons and ligaments.
@@vegasprogambler5336 Meh. Lifty heavy still creates better gains...progressive overload! I'm 59, can only get a good pump lifting heavy.
I built all my muscle after age 65 when I started. Today at 73 I have capped delta, large pecs, bench PR at 295, Landmine T-bar row 5 45 plates etc. I am still making gains and my goal is benching 315.
Yes!
I turned 61 in April and love this content. Thanks to a friend's suggestion, I started resistance training at our no-cost Senior Center 3x a week (M-W-F) starting mid-January. I started with almost no weight on the machines (to get used to the movement), then added 5-10 lbs a week. I'm now up to 3 reps (12-10-8), at 100lbs or more per machine and feeling much stronger. I also increased my protein intake by 50% because I was not getting nearly enough. As an added benefit, my man-boobs don't stand out as much and choirs around the house and lawn are somewhat easier. 😆
Awesome. 😊 Get after it. (Consider halving the weight but doubling the reps).
I’m proof that you can. Turned 60 in January. Started working out April of 2022. So, into my 13th month of progressive overload. Lost 40 pounds and put on muscle. Probably more muscular than at any point in my life. Found my old measurements from my mid 20s and my biceps now are just as big. Feels great!!! 60 is the new 30. That’s how it feels anyway.
This is so true! I’m 59, and in the 80s there were really no gyms to speak of and our beautiful bodies came by way of regular exercise 🚴🏻🏊🏻♀️🏇🏼🤸🏻♀️🛼 healthy eating in moderations, and through no weight lifting.
I am 68 years old, still have a six-pack, not really a heavy bencher, but my chest is well developed from lighter weights and dumbbell flyes, yes it can be done, still can squat 225 lbs with assistance from knee wraps. I only use whey protein, and amino acids in tablet form and also take 5 grams of creatine daily. While I do not compete with the younger guys and definitely don't "ego lift", I actually always get questions and compliments from the young guys and offers to partner up, but I go at my own pace and never fail to get a "pump" from any workout!
71.. growing muscle is definitely happening.. been at it now 9 months. 5 days per week. Get a plan and WORKOUT
Came back last year at 57, newbie gains, thought I would soon catch up to my 30 year old self then bam! Injury after injury. Can hardly bench anything now and so been going backwards for past few months.
Two things Ive done wrong; low T and over training.
Be careful! Train smart and accept your limitations.
I've been intermittent fasting for weight loss and weight training for muscle growth for over a year now and it is possible to achieve both simultaneously; but only if you do a HIIT routine first thing, then do the weights just before you break your fast. It is possible and the gains are significant enough to show real muscle definition.
I found two gyms in Austin in 83 and the cost was out of my budget. But lucky for me I moved back to Chicago. The Gym in Chicago Heights was a power lifting center for $30 a month.
In the 1970’s Chicago Health Club was a short drive and it had many members in 1975.
59 in a few months, and it's a year since I started lifting again, after 13 years ca break. It has not been easy, body shocked and joints and ligaments and muscles injured all over the upper body. And when I became sick with influenza last December, I took time off, for that and for the injuries to heal. Have been starting up again very slow and careful the last month or so. A lesson learned, the body is NOT the same as back in my earlier years. The biggest problem now I feel is energy, lack of it, so hard to grab hold of the weights and get on with it. Not fun getting old. Sure miss being young, strong, full of energy.
John, get yourself some Betaine HCI Pepsin Digestive Enzymes, I use Doctors Best brand. Here's what I know.. you can work out hard, do your cardio and eat all the right foods but if your stomach acid is low as is 80% of our population.. then your fuel (food) will not be micronized properly for digestion, without the protein and nutrients being properly distributed throughout your body (muscles) muscle and strength gain will be minimal. Took me quite some time to figure this out but as I mentioned up there, better late than never. Note: I take 5 or 6 enzymes with most big meals, the recommended dosage is about one, maybe 2. Trust must, hit the enzymes hard, you will notice great results very quickly! gl John 💪
John, Keep fighting the desire to slack off. It's hard now, but the tables will turn if you continue. Your body will adjust and your mental outlook will improve. Sure, it's slow for everybody but you will get there as long as you put in the time. Some time is going to come anyways, might as well be the time that YOU worked for. 👍
You can do all thing through Christ who strenghten you. Just ask God to bless you with extra energy to take care of God's temple. And a lot of it is your mind set and attitude, imagine if you hit the lotto for 10 mil, chances are u will be pumped up for days and wouldnt be able to sleep well, if u want that extra boost then change your mind set, wake up each day and think you have 2 arms and 2 legs to work out, some people dont even have arms or legs, and they still hit the gym, use that to lit your fire, let the dog come out of you... wish you the best
As a 64 year old dancer, I would add what studies have shown...fast twitch muscle fibers diminish more than the slow, endurance ones. I can do all the slow movements with similar ability as my 20s, but bigger jumps, requiring sustained power, are too hard and my degenerating spine won't tolerate it. Still, joint pain or fractures, for any reason are likely the primary reason seniors cannot maintain athletic ability. The muscles could do it if not for the pain.
63 here! Just started back in the gym just to try to get fitter for my job which is quite tiring. I hadn’t realised my going frantic x3 a week wasn’t the right approach. I’ve never been overly organised gym-wise tending to just go for it until defeat. Having watched your post I may refocus my attention on certain groups so thank you definitely food for thought 🧐🤔👍
Im 56 and he is not lying! Enjoy each day and love every moment! Thank you and pay attention! He knows what he is talking about! God loves you and Jesus died for our sins!
I'm 67 and I find you very helpful. Thanks for your work.
I am only five pizzas away from reaching my true genetic potential. Woohoo... I'm going for it!
I agree, old age is a bitch, but the only cure is death. I think I’ll try old age FIRST! I’m 71 and got back into lifting after a 20 year vacation, due to my workload. My wife passed away last year, and I’m retired now, with plenty of free time. I bought a machine, some benches ,free weights and joined my local gym. Unfortunately I have a right rotator separation that is not repairable, and cannot do presses of any kind. The only chest exercise I can do, is machine flys, but oddly, I can do any shoulder exercises except military presses.
I’m wondering about supplements, and I will probably try some you have to offer. Your guarantee sounds like one of the best.
Hi Mark, been following the channel for quite some time, and incorporate the training and seeing “ some “ results. I eat clean, some cardio….but overall, still a fat-skinny build. ( skinny arms, skinny legs, lean shoulders, sunken chest, no defined abs). I’m nearing 60 and always been athletic , and active. Still play many sports semi competitive. When I do the detailed calorie counter, I’m slightly over daily intake needs, but I’m trying to build a bit of size, so suspect I need way more good food, but if I start doing this, I only put on flab around the middle…where am I missing the mark?(no pun intended).
I have been working out for many years started around 20 and on and off quite a bit, I found up till 70 doing 3 sets of 8-12 worked great, even at 70 I was able to do 3 sets of 60 pushups. and 3 sets of 20 dips, but after 70 went down fast, 3 sets of 8-12 did not work. It was if I could not do 3 sets of 8 had to much weight and 3 sets of 12 add weight, Have had a couple of injuries the last year so lost a lot of time not working out. Last one was a compression fracture of the spine, so 3 months of doing very little. Now I am starting back up again and find start with lighter weights and when I can do 2 sets of 14 and the third set of 16 then add weight, I am 74 now, getting close to 75. One thing I do find is pullups when younger won a contest doing 38 slow and proper pull ups that is chin straight and over the bar, none of what you see to day lifting your chin up to just touch the bar. Later I did 42 max, but now I can hardly do one did get up to 7 last year before the injurie but still a long way from when I was in my mid 60's, where I could still do 20 straight. I am so out of shape I am ashamed to go to the gym, lucky I do have some equipment and weights at home, and going to start some calisthenics. Dips is another one I am having trouble with, so starting out with chair dips, hoping to get them back. Started to slow down at 70 but at 73 seamed to hit the wall.
Thanks for sharing great channel I’m 75 going strong 🦘
In my late 20s I joined a gym. It had a single dressing room so split into 3 men's days and 3 women's day with Sunday being a co-ed day. I did whole body workouts 3 days a week. A year and a half after I joined to gym closed and that was that. In my late 40s/early 50s I was visiting the local Golds Gym. It was a few doors down from my job and was very convenient. During those days I was doing a 5 or 6 day split. I got the strongest I'd ever been with things like 225 lbs bench presses for 2 to 4 reps and 315 lbs squats for 4 to 6 reps. Then my late wife's health deteriorated and I concentrated on being her care taker, and quit working out.
Now, at 67 1/2, I've started visiting a gym again. For the first 4 weeks I did a whole body workout 3 times per week. Now I'm' doing a 3 day split. Chest/Biceps on day 1, Legs/Shoulders on day 2, Back/Triceps on day 3. This approach targets a specific muscle group once weekly, but some groups also get some additional training during other target days due to the mechanics of the exercises. For example chest presses also hit the triceps and front delts... low rows for the back also hit the biceps. I start each workout with 10 minutes on a rowing machine. I finish each workout with 10 to 15 minutes of fast walking (3.5 mph) on a treadmill. I feel my workouts are intense. 3 or 4 sets per exercise, pyramiding weight up to get 12-15 reps on set 1, 6-10 reps on set 2 and 5-6 reps on set 3. I'm definitely seeing changes/improvements in muscle tone and strength.
When my wife passed away 3 years ago I weighed 245. Lifestyle changes such as eating smaller portions and my pursuit of nature photography which involves a lot of hiking, I was down to 200 before I started training again. Now with 3 days a week training and cleaner, protein focused eating I'm down to 196 after 2 months of training. So yes, you can get fit, build muscle and lose that belly fat after age 60.
I'd love to hear your thoughts on my approach.
You need to mention of selling supplement in every video. I watched your videos on/off for few years now but didn't know you're selling stuff. I like to support people that help improve my life that's my resolution after 50. Will try anabolic reload along with my protein powder.
I don't know about the rest of you guys over 60 but I sure as heck I'm not increasing any muscle mass. Lol. I'm 62 & a lifelong fitness enthusiast. I was a champion natural bodybuilder back in 1980s & have stayed active over the decades working out almost everyday. The main reason that I'm not increasing lean muscle mass is because my testosterone levels are too low. My current levels are 524 ng/dL - way down from the 800s I had in my peak youth levels when I could put on muscle mass like crazy. Increasing lean muscle mass is contingent on testosterone levels - nothing new there (testosterone levels decline, on aversge, ~1% per year after age 30 or so). I'm in great cardiovascular shape & my BF% is at a reasonable level for my age because of regular cardio training, but I struggle in the weight room because of low test levels (who would have thought). And I don't look anything like I did back in the 80s when I had a muscular, aesthetic physique & looked really good from bodybuilding training. Testosterone is the golden hormone for male masculinity - that's why TRT is so popular with middle-aged men these days.
I'm 66. Took 4 years off from working out 3x/wk. Restarted Jan, 2023. Have been very selective with my workouts, concentrating on 2 muscle groups per workout, making sure I have adequate recovery and protein intake. Have made significant gains in strength and muscle mass in 9 months, even at 66. Nowhere near my 30s or 40s, but better than most at 66. It's possible, as Mark said.
If your test level is 524 as you say, you should be able to put on muscle. Mine is half of that when I started lifting 2 mts ago and I'm gaining lean mass.
Today I live in Queretaro Mexico and we have 4 gyms close by.
I’m now 70.5 and I work out 5 days a week and get confused as 50 all the time .
Get in the gym guys
Just turned 64 and have always been relatively fit. Was a dancer/gymnast and then spent years in the gym, not as a bodybuilder but as a fitness oriented person. I am 5ft 8 and weight stays around 140 to 150 lbs. Here's the deal...it's easy to lose weight, just stop eating, but as an older male, if you want ripped abs, and bulging muscles, you have to take roids. I tried 3 times and failed. Got a lot leaner, down to 130 lbs, but muscles shrank a lot and I still had ab fat, despite eating lots of protein and exercising consistently. Biceps went from 13.25 inches to 12.5. Thighs went from 19 to 17 and I said...Enough...this require ROIDS!!!
YES YOU BUILD MUSCLE BEFORE AND AFTER 60.
Working out is great.I am 68 years old and I am trying all types of exercise.
I’m
62yrs old and Ben training hard and heavy to failure eating lots of protein and even took steroids for 8 week course (test Cypionate 350mg per week) and still only put 5-6 lbs on which I’ve now lost. I’m still basically skinny at 165lbs. I honestly don’t think you can put on muscle after 60 except in rare cases. Prove me wrong 😑
Great information Mark thanks for sharing
I'm 60 & approve this video, but I think results depend upon some factors and about 6months. I do full body 3-4x wk
I've been lifting weights in junior high in the 70s. Now 65, I won't say I'm huge but a fit looking 165 pounder, maybe 15% body fat. In 2020 I began the starting strength method and got pretty strong (squat 235, deadlift 315, etc). But recovery was a real bitch and I slipped back into my favorite 4 and 5 day split routines. That said, I've never seen any programming templates that adjust volume and reps against weight (call it a percentage of 1 rep max) for older individuals. Do they exist or is it really trial and error based on experience over the decades. Oddly enough, I'm trying to gain more muscle at this time of my life.
At 63 same waist as high school but want more muscle I learned at 15 years old to never let my belly get big never eat until I was full learned this from martial arts.
HELLO , Can you help me understand gym style for men. I understand it has nothing to do with building muscle but it does help you feel better and looking good is feeling good I think.
I am 64 went back in the gym 2 months ago and my wife carnt leave me alone and it feel great 😅
I gained alot of muscle and strength when I was 28 doing one muscle a day. That did more than full body.
Ok , I am almost 62 years old, and I have been strength training and powerlifting for most of my lifting life. How can I continue powerlifting. Granted I have had a few injuries and surgeries over the years . Between football and powerlifting, I am pretty beat up. How can I continue ?
67 and deadlift 420-450 regularly! Been working out 50 years. Working out keeps me fit and prevents me from throat punching people! 😂
It would help if you did your exercises properly, though. Those presses were stopped well short. This means you are missing out on the most important part of the move - tension at the stretched position. Get the dumbbells down further - unless, of course, you have an injury that prevents you from doing that, in which case, forget what I just said.
Also, your aim is not to get as much muscle damage as possible. That will slow or stop your gains, as your body has to repair the damage before it can create new growth. High levels of tension, while minimizing damage as much as possible is the key to faster growth. Of course, resistance training will cause muscle damage, but you are not trying for that. You want to apply tension and create some level of local muscle fatigue. A good pump will probably help, too.
question: i have MS ( multiple sclorosis) and i am 62 years old. Still can walk ect... but i find when i work out i cant recover .... not from anymore major weight anyway . Used to work out everyday in the 80's and worked with steel in construction in the 2000's but now i dont do anything because of the fatigue and lack of recovery time. IS there any hope for me at gaining muscle? and if so, what would be the best workout for me? the doctors cant tell me except to keep pushing myself and then resting ( which i understand considering). In my mind i am still 25 but my body looks and feels 80 and even though i am relitely slim, i dont have good genetics for muscle and very small bone structure/vascular structer which has been my achiles heel since i WAS 25. So, any advice would be helpful. I know i have to be very careful considering my illness ect... but man, there must be some kind of strategy i can use to get myself to the very best i can possibly be before i am in my grave. thanks and looking forward to your email. glen
Hey Mark, I'm 67 years old , try to keep fit, but my problem is I'm a shift worker, 12 hour day shifts, couple days off then 12 hour night shifts. So my exercise is not consistent, same with diet and sleep. Any suggestions for some sort of routine, I'm tired most of the time. Some days no energy at all.
woohoo! where do you run the A Prod Corvette? and does it have the Rat motor? Cheers! ('01 Z06 HPDE Instructor, age 76, is really why I'm here LOL)
Thanks so much great information I'm trying to encourage my husband to do weight training 😊
If you have always been active fit etc then age is not a factor... There does come a point when it's too late to start or expect more from your body.
You're right. It's when I'm dead. It's my body and It'll have to answer to me. If it doesn't listen, it's not going to be too happy with what I'm going to do. That's always been my approach and I'm nearing 70. Of course, I'm easier on it when sick or in injury, otherwise look out.
ive been lifting for 12 yrs, even tho i lost the body fat, and pushing myself, still never had defined muscle. Since my heart surgery, it's hard to get back to where i was before the surgery.
I am 57 I do 1 body part per day 3 sets and only 1 exercise but I really push it I push weight that I can handle that works for me everyone body is different train smarter not Harder God Bless
Good stuff, healthy advice
I just started light weights, turning 70 in few months. I’m determined, In process of changing diet , more protein, invested in good whey protein powder. I’m serious, thoughts, suggestions ?
YOU LOOK AMAZING MY FRIEND THANK YOU 🙏
I'm 57 and stronger than I was when I was 18, but I lack the natural stamina and ability to recover than when I wad 18 and i develop tendinitis quicker. But I am slowly building muscle and strength and I am a type 1 diabetic. Low and slow.
Is there a non surgical solution to torn rotator cuffs? Please advise. Thanks
Excellent talk.
I don't normally watch a full twenty minute youtube video but I watched yours all the way through, since everything you discuss applies to me.
I am 62 years old and five months into a strength training program. I'm one of those guys who used to work out hard in my teens and twenties and then slacked off for many years until I retired.
At age 25 I could bench press 315 pounds. Do you think it would be possible for me to get close to that level of strength If I continue my training?
I know a 50 or 51 yo power lifter that benched 571 squatted 771 and dead lifts 727. Don’t know where he’ll be in 10 years but he’ll be pushing it!
@earlpitsch2149 Wow! At least my expectations are far more modest.
Damn George Bush got jacked.
Yeah...and he'll knock you out. 😂
Yeah and he be rockin them Jimmy Saville jogging shorts
That is funny. He does look and sound like George Bush.
Maybe it is The Bush baby😂
64. 184cms, 70 kgs. I intensified my weight lifting 6 months ago going from 1 session to 4 sessions a week. I see my shape improving (abs in particular) but I still have hard time to grow my other muscles (arms, shoulders, legs). I wonder If I do anything wrong....
What do you think about beef liver supplements?
what are your thoughts for the carnivore diet for a healthy male over 60
What do you do about joints like your shoulders? Don't want to damage what's left of the cartilage
Use bands
Try 20 10 10 15 with lighter weight.. shoulders are easy to hurt so don't overdo your shoulder flexibility warm them up good use a good weight that you can do 20 to 15 times without putting too much stress except for the last 3 to 4reps always remember to use good form you can also do it with bands
I have horrible shoulders. What I do is stick to pushups instead of heavy bench pressing. I also avoid any overhead movements and instead do things like lateral raises with bands and light dumbbells. Shoulder stability and mobility exercises can help too.
@@Nigel__ well cut back on heavy bench press use lighter weight and stick to a 20 10 10 15 routine with moderate weight I don't know how old you are but remember you don't have to use heavyweight to build muscle or tone just good form. Pick a weight that feels good and do 7 sets of 10 after the one I told you before this for about a month to work your shoulders in your chest differently never hurry when doing a routine if it doesn't feel good back the weight down that's how I do it now this is just my opinion you can do whatever you want but to protect your shoulders you have to limit the weight
K2 nutrient .bands
No, it's not too late to build muscle after 60 or even 70 in some cases; however, it's best to build muscle when you're young because you can build more at a younger age. This muscle will stay with you for most of your life (if you train naturally) and even if you layoff and lose some of it, you can get it back through muscle memory by getting back into the iron game again. The bottom line is you will not be able to build as much muscle in your 60s as you can in your 20s.
i am 66 and i am doing a whole body workout 3 times a weak
Week
Hey George W.
Looking good
Can you take protein powder and can it help please
Having a whey protein shake after morning won't undue all the benefits if IM.
Good stuff
I'm 57 workout 5 days a week take Rule 1 protein and creatine after each session it works wonders 👊💪
Just eat meat and skip the powder protwin and creatine if u focus on staying healthy on the inside, these stuff are made from China and you just have to be careful of what junk they actually out in, trust me, eat Ribeyes and u will be much stronger and healthier, amd no creatine, super hard on your liver, if ur not a body builder and compete for thr grand prize, its not worth it for your health at all
Yes, you can but recovery takes longer..
Thumb up 👍
And Subscribed!
Awesome thank you!
I'm 63 and I build more muscle than when I was 30 so you can build muscle over 60 you have to work work hard
Wonderman you are! I love seeing your videos and I do your hit exercises always!!!!
It may not br an age old question, but it is an old age question. 😏 (I just turned 73 and still work out. Use it or lose it, right?)
There are people building muscle in their 90s so never too late
Thank you sir
64 here and still building! 😉
OK you had one gym in Austin Texas in the 90s! I was in St. Louis Missouri and not only did we have multiple gyms we had multiple gay gyms. I cannot believe that
I'm 70, work out 7 days a week. Use a 4 day rotation... Arms, Legs, Chest, Core. I do see increases in strength, using progressive overload... but I do not see any real changes in muscle mass. I've tried cutting back to 1 rotation a week, but to no real effect.
Hey Paul, I posted a rather lengthy comment today on Mark's channel. It pertains to digestive enzymes. Our population/culture seriously lacks stomach acid, our moms loved us dearly but dang those antibiotics she pounded us with! All I love though.
Anyway, get yourself some good digestive enzymes and you will be amazed at how your health, muscles and energy all increase. We can eat all the best food, stay disciplined and not make our expected gains. All because we are not breaking down our food properly. In our 20's and 30's we had stomachs of iron, all the fuel/food we consumed went to it's proper designations. Not so much as we age however, we need help and that is with digestive enzymes. I am truly amazed at my gains in the gym and in general. My energy level is back! Damn, if I only realized this 30 years ago. GL my friend!
Como faço para ter um corpo bonito assim como o seu ?
E difícil alcançar esse nível do se o corpo.
Eu gosto de esportes gosto de malhar.
And if your testosterone is depleted by 60, how can you build muscle?
Going to be 57 this year and thought to myself..."Why Not??"
The one thing I don't really like about how your website describes or goes into (WAY TOO MUCH REPETITIVE) Detail about your supplements is how they try and immensely OVER sell, OVER hype, praise, and build them up as if they're the GREATEST THING ON EARTH EVER CREATED. I get the idea of marketing and "talking up" a product; but the way they go WAY OVERBOARD is a big turnoff. Especially the repetetiveness. It's like they repeat the same AMAZING, INCREDIBLE, ASTOUNDING, STUPENDOUS...Benefits over and over and over AND over in the same product description. I'm not saying they're not wonderful products; you just don't have to, or shouldn't OVER hype them as much as you do. Especially the repetitiveness. It's like a nagging wife! 😂
Just started lifting at 66
For those that are on medication are there anything that the supplements might cause a reaction?
Give a list of your intended supplements to your medical person. Especially watch out for blood thinning supplements if you are on blood thinners.
This man is so Damn Fine!!!!!!
So not true about the 80’s. That was the gym rat days. I’m 66 and started lifting late 70’s till today. There’s nothing like a pump!!
0:57 Have seen muscle growth after 80
Over 60 : Men : yes. Women : i doubt it
Great❤
Do you have any advice on tenis elbow? I had it on one arm and had to lighten load but kept lifting and it healed after 9 months, then I tried to work up to progressive overload and now have it on other arm, it's like every time I get stronger I get injured, should I just do what I did again? Or is there a faster way to heal, my nutrition is good, I try not to do one exercise more then one month, and do wrist stretching and massage, please help lol it seems like I can't get bigger in Upper body or this keeps happening
How about lower weights (stress) but a gazillion reps? Seems like your ligaments and/or tendons are damaged or weak. Low weight, high reps and proper rest and diet might fix that, oh...and stop playing tennis. 😉
100% snack
If you start at that age you can, but not when you already worked out for decades.
Because I worked out for decades, I find it easier because I know how to get what I want out of it, it's just slower.
Thought my guy was a jacked George Bush Jr. great content though