Building muscle in my 50s - hard!

[redfacebigdisgrace]

Anyone in their 50s or beyond got any tips? I’m naturally quite a lean build. I do prioritise protein but find it hard at lunchtimes particularly.

I want to keep my body fat from going up too much so keep my calories maintenance.

I am now lifting 4 times a week. Lower, whole body, push, pull with progressive overload.

I am finding progress(aesthetic) slow although I am increasing my weights lifted (slowly)

Anyone got any tips/experience? Thanks.

Maybe try a bulking phase, eating in surplus for 3 months. Then cut to remove the fat. It's easier to build muscle in a surplus than a deficit or maintenance.

I'm 43, I've just done my first 12 weeks. I've gained 7lbs (although I was low carbish before so some of that is water weight). That was eating either at maintenance or a 100-200 cal surplus.

My body fat, if you can trust scales, has gone up about 1-2%. I think if you do a clean bulk (healthy unprocessed) you won't gain that much fat. I tend to go for 5% increases each time I lift with ocassional bigger lifts on one. I'm now going into a 10 week small deficit to trim fat.

I was pretty against gaining, I'm now thinking I'll do another bulk/cut in December!

You could try a 2 week surplus and see what happens. It does take a mental switch as we are so conditioned against being okay with scales going up.

How long have you been doing it for? It takes time. I think I saw first hint of a tricep 3 months in. I do more strength than hypertrophy work now but I can see my muscles increasing. But it takes time (and protein)

Hi, sorry got distracted and forgot about this thread! Thanks @Laurdo @MistyTrains2 @RayKray

I’ve had eating issues in the past so I don’t think I can bring myself to bulk and cut. I think it will lead to disordered eating. I’m quite controlled and struggle outside of that.

To answer how long I’ve been lifting for- 7 months doing it consistently with a trainer. 4 times a week really only in the last month. Prior to that 3 times a week.

I prefer exercising outside -bootcamp and running. I do like the gym and lifting but I miss being outside!

It’s just frustrating as I do work hard but the progress is so slow (aesthetically). I have upped my protein a bit too, taking my own lunch into work.

Thanks for your replies.

That makes sense re your reasons to not want to bulk. Other things that might help- ensuring sufficient rest days where you don't do strenous exercise.

Like @RayKray says, it really does take time. As in months and years, not weeks and days. You have to nail your nutrition (ie protein, overall diet quality and maintenance calories as a minimum) and train HARD, and really just get your head down and enjoy the process. The results will come.

I did a 5 month bulk earlier this year and am now in a cut. Even for me, with a pretty uncomplicated relationship with food/body size, it did mess with my head at times. Wouldn't recommend if you find that harder.

You can do a huge amount at maintenance, just keep at it!

Just thinking on, have you told your trainer hypertrophy not strength is the priority? They're not the same, bodybuilders don't train in the same way as powerlifters for example, so it could be your programme is more strength than hypertrophy?

Thanks! Just feeling a bit despondent at working hard with little progress. I was wondering if bad sleep would hinder me? I’m not great at getting to bed early. And only get 6-7 hours most nights. I do often feel tired. Could that really make a difference?

@RayKray i had to look that up! Yes we are doing a hypertrophy programme. I just read about not waiting too long in between sets. I am bad at that. On my phone getting distracted. Apparently too much rest in between sets doesn’t help with hypertrophy, it’s more for strength. I worked faster today. Timed my rests between sets. Kept it more focused.

My understanding is sleep absolutely makes a difference because that's when your body repairs. Working hard, sleep and nutrition are the big things. But that said my sleep is bad, I go to bed with lots of sleep time but have peri insomnia.