Building Muscle After 35

[AussieDoc]

Does anyone know about the ability to build muscle size after 35.

I did alot of weight training 10 years ago. Competed in powerlifting and reached a weight of 198 lbs.

Just a bit of history:
I took a break from weight training and started up recently 12 months ago.
Starting weight last January was 154 lbs. Bulked up to 183 lbs. Started doing the "Summer Diet" and Current weight is 176 lbs. No idea Body Fat %. My height is 5'11.

I don't have before and after pics, but getting to that soon.

My schedule is hectic, but will workout typically 4 days/wk; 5 days maximum.

I'm basically interested in putting on more size; would like to get up to 200 lbs with 8% BF.

It has been suggested that putting on considerable size after 30 is nearly impossible.

Does anyone have any experience, suggestions to help reach my goals?

Ryan

[groomy]

You can put muscle on well after 30...

I'm still working at it, but a good friend started working out at 40 or 41 (that was about 3 years ago) and he has packed a heap of muscle on in that time. It may be harder as we get older, but I can't see it being impossible.

I'm 41 next month and have been lifting for only 6 months. My goals are almost identical to yours (200lbs at 8-10%).

Cheers,
Groomy

[ChocoChick]

Aussie, I didn't even start working out until I was 43 and I have put on a lot of muscle.

Just get in the gym and start working and you will see your answer faster than you may think is possible.

[Minotaur]

Yes AussieDoc, you can do it. I started working out at age 37, about 11 years ago. I'm 5'5" and went from 137 lbs then to currently 219 lbs and 18-20% bodyfat, with about 20-25 lbs to go to get to about 12% bodyfat.

My experience has been to keep the routine simple and short, with basic, heavy, compound lifts... bench, deads, squats, overhead presses, rows, etc. I don't do well with lots of volume.

[NewRelease55]

Ryan,

It has been proven by thousands upon thousands of people that putting on muscle beyond the age of 35 can be accomplished. I will 35 in Dec. and I just started back 5 weeks ago and I have went from 183lbs. to 188lbs. Maybe I don't know any better, but I feel like I am packing on mass as well as I did when I was 20yrs. old.
It sounds like you have experience already, and like what has been said, lift heavy and feed your body quality calories.
Good luck!

[vja2000]

Yup, majority rules; if you work at it, you'll likely put on more mass and develop more strength than you've ever had...

Vince

[Bosko]

What I have noticed is that, YES!!!!! you can
but it happens a lot slower then in your early 20's

I keep plugging away at it, I have a 2 year Straight anniversary coming up in Febuary........

I have lifted on and off since my early 20's, but never went longer then a straight year.

This time I'm not stopping.................NEVER!!!!!!!!!!!!!!!!!!!

Good luck...........

[bradford]

Gotta be honest - for me it's actually been easier to put on muscle mass after the age of 35 than it ever was before. Of course, I'm a total ecto, so I really didn't gain any weight until after I hit about 35.

I am 6'3", was 145lbs at 21, 165lbs at 30 and currently 185lbs at 12% body fat with more muscle than I've ever had - I'm not huge, but I'm looking good.

You can definitely gain after 35!

[riverman]

I'm 50, and I've put more muscle on in the last two years than all my prior years. Frankly, I think a lot of the concern about putting on muscle after a certain age is just bunk; but if you believe it, it will hold you back. To me, 40 seems like a great time to get started. And 35 is barely an adult! Seriously though, at our ages we can afford the best supplements, the best diet, we can take ego out of the workout and really work; in short, do everything right. At 49, I set a record bench, 35 pounds higher than my previous top. I intend to do it again next year. Don't limit yourself; you have fantastic gains ahead of you.

[GoldLabel]

After a 12 year layoff I started back lifting at the age of 40.That was 2 and a half years ago.I weighted 170 lbs at 20% body fat. I could only bench 95 lbs for 8 reps and curl 45 lbs for 8 reps.I had the same concerns as you"could I make good progress".Now I am 221 lbs 15% bodyfat.I can curl 130 lbs for 8 and bench 345.I have made more progress in my 40's than when I was in my 20's.However I am more dedicated now.I have never missed a scheduled workout and I have to watch my diet closely.My advice is this "Forget Your Age,Just Lift The Damn Weights!" You can do it.

[AussieDoc]

Thanks for the inspiraton guys.

Been maintaing a reletively consistent schedule at the gym. Been eating at least 6 meals a day. Primarily MRP's, Protein bars and lean meats and veggies. Been cutting back on Carbs because it's summer here in Australia; don't want to pack on too much fluid/fat.

Total Protein intake per meal around 30gms. Multivitamin 2x/day. Also add in Creatine supps about every 6 months for 2 months then give kidneys a break.

Any thoughts on what additional supps to add in there?

[Mark1T]

This, IMO, is dependent upon many factors. For anyone to say any age is where muscle-building starts or ends, is totally wrong. Just look at many of the girls and guys in this Forum (over 35).

Some of the factors IMO are: chemical make-up, meaning that some men have more natural Testosterone at 35+ than others; some men work harder than others; some men know how to workout while others do not know WTF they are doing; some men are more dedicated and motivated than others; some men are more aware of the right diet than others, etc...

And, the list goes on. I have made some of my best gains at over 40, and I still have not reached my peak, at all. Still gaining size and strength weekly.

Training a muscle group too much in one workout is an enemy of progress. Know when to stop. Raise the intensity, but lower the sets.

It is interesting to me, that the most experienced BB'ers have the most simplified, but more intense workouts. It is because they know what to do, when to do it and when to stop.

Best

[Richie]

Aussie Doc, where abouts in Australia are you? i'm in Melbourne, Vic.

i'm 41, been training since i was 19 y.o. & although my life has seen many changes my hunger for training is still as strong as ever.

it's not as easy to put on muscle now but of course it's possible if your hunger is still there. whoever told you otherwise has no clue!!!!!!!!

i to have a VERY busy schedule so i train every 2nd day now & love it. i'm actually making better gains now with the extra rest.

i actually have access to some excellent supps (some directed at older athletes) at very reasonable prices.
i think there's rules about using names so PM me if you want & i can give you details. everything is legal though!!!!!!

regarding diet, i did a strict Keto diet for a while a few years ago with red meat & eggs making up the bulk of my diet.
most of my posts are on these boards somewhere but guys in my Gym were sure i was using "something"

size & strength gains were unbelievable as well as MANY other health benefits.

i don't post much here due to time restrictions but i pop in occasionally & have a browse.
there's some really good people here who i really miss my interaction with.

Richie

[clive]

I'm 50, and I've put more muscle on in the last two years than all my prior years. Frankly, I think a lot of the concern about putting on muscle after a certain age is just bunk; but if you believe it, it will hold you back. To me, 40 seems like a great time to get started. And 35 is barely an adult! Seriously though, at our ages we can afford the best supplements, the best diet, we can take ego out of the workout and really work; in short, do everything right. At 49, I set a record bench, 35 pounds higher than my previous top. I intend to do it again next year. Don't limit yourself; you have fantastic gains ahead of you.

I agree, I didn’t start working out until I was 40 and the first 2 of them were only bicep curls, 5 or so years on I have filled out and gained quite a bit of muscle. So it can be done later in life.
The before picture is me at forty and the second taken this summer aged 45.

[flexmuscles2003]

I dont think it matters how old you are just train and eat hard I just turn 36 and I look my best now and Ive been lifting since I was 14yrs old so yes you can keep growing bigger and stronger.

[flexmuscles2003]

I agree, I didn’t start working out until I was 40 and the first 2 of them were only bicep curls, 5 or so years on I have filled out and gained quite a bit of muscle. So it can be done later in life.
The before picture is me at forty and the second taken this summer aged 45.

By the way you look good at 45,you could pass for someone in there 30's easy.

[aqua-beowulf]

I agree, I didn’t start working out until I was 40 and the first 2 of them were only bicep curls, 5 or so years on I have filled out and gained quite a bit of muscle. So it can be done later in life.
The before picture is me at forty and the second taken this summer aged 45.

Great progress!

[catmando]

I didn't start lifting till I was in my late 50s. I've put 3" of muscle on my body with Nitric Oxide, protein and amino acids.

I'm 62 now.

[concreteman]

I agree with eveyone here. I had never touched a weight or even cared about a diet until I quit smoking 4 months ago. I am 43 years old I have gained 23 lbs in 4 months and see a big differance in size and all.
Good luck

[lifting4jc]

I'm 39, just started lifting last feb/march seriously. I'm bigger now then I ever was in my younger days. I think we have a whole forum of 35+ guys/ladies who will tell you it's possible to add mass.

[AussieDoc]

I agree, I didn’t start working out until I was 40 and the first 2 of them were only bicep curls, 5 or so years on I have filled out and gained quite a bit of muscle. So it can be done later in life.
The before picture is me at forty and the second taken this summer aged 45.

Clive:

You look awesome. Great work.

[ssmokinjoe]

Most of the posters in this thread say that they never worked out until they were XX years old. So that tells me that you can make beginner gains at almost any age. But people that have trained when they were younger and then picked it up again at a later age are making gains because they are doing things better now--eating, training, supplementing, etc. The reality is that if they did those same things when they were younger they would have had the best gains ever in their life that they wont match in their later years. Testosterone decreases with age and your body fights progress more when you are older. That's the facts. You can still make gains when you're older; im not disputing that. But it is a more uphill battle than it was when you were in your 20's.

[clive]

Most of the posters in this thread say that they never worked out until they were XX years old. So that tells me that you can make beginner gains at almost any age. But people that have trained when they were younger and then picked it up again at a later age are making gains because they are doing things better now--eating, training, supplementing, etc. The reality is that if they did those same things when they were younger they would have had the best gains ever in their life that they wont match in their later years. Testosterone decreases with age and your body fights progress more when you are older. That's the facts. You can still make gains when you're older; im not disputing that. But it is a more uphill battle than it was when you were in your 20's.

You are probably right, but on the other hand you could have an older guy making better progress than a younger one, irrespective of age if he is a good gainer, and the younger one not.

[4amWorkouts]

It is very possible to put on lean muscle mass. You just need to be consistant with your workouts, diet and rest. I have found that my diet is a little less forgiving on cheating on any of these...

Good luck, and welcome to the club.

[riverman]

Most of the posters in this thread say that they never worked out until they were XX years old. So that tells me that you can make beginner gains at almost any age. But people that have trained when they were younger and then picked it up again at a later age are making gains because they are doing things better now--eating, training, supplementing, etc. The reality is that if they did those same things when they were younger they would have had the best gains ever in their life that they wont match in their later years. Testosterone decreases with age and your body fights progress more when you are older. That's the facts. You can still make gains when you're older; im not disputing that. But it is a more uphill battle than it was when you were in your 20's.

I tried like mad to gain size in my teen years through my 30's. In my 30's I was 6'2", and weighed 160 pounds with 12" arms. I would drink weight gain shakes with oil and cream in them to try and put on weight. I now weigh 210 lbs., arms are pushing 17", and I'm an inch shorter (too many years of heavy squatting). In my case, my metabolism changed, and the gains started coming. Didn't change a lot else, although my options are greater as I can afford to try whatever I want at this point.
I've noticed lots of people telling me it is harder to impossible to gain after a certain age. I've noticed that all these people are younger, and haven't found out for themselves. Personally, I think you can limit your gains more with limiting beliefs than any other factor. Look at all the records being set by powerlifters in their 60's. Then go for it!

[W8T LFT]

I'm 36, and I enjoy working out more now than when I was younger. I find that I am more patient, can concentrate better and can make the mind/muscle connection easier. All of this has made it easier to reach lifting goals. On the other side of things, I find that I must warm up more thoroughly then when I was younger to avoid injury, and I must concentrate more on watching what I eat. That's it.

[MarkY]

I agree, I didn’t start working out until I was 40 and the first 2 of them were only bicep curls, 5 or so years on I have filled out and gained quite a bit of muscle. So it can be done later in life.
The before picture is me at forty and the second taken this summer aged 45.

You look great Clive. Nice arms. What is your height and weight in the after pic. Impressive. I'm 45 and would love to have arms like that.

[clive]

You look great Clive. Nice arms. What is your height and weight in the after pic. Impressive. I'm 45 and would love to have arms like that.

Thanks , you shouldn’t encourage me! Here’s my gallery-

http://forum.bodybuilding.com/photo/...0&ppuser=34877

My Stats-
14 ½ neck
17 ¼ upper arm (best bit)
13” forearms
44” chest
31” waist
23” upper leg (worst bit)
15” calves
Height 5’ 10”
Weight 169 pounds
Age 45

[coolexec]

I started training at 50 (2 years ago). I had never previously stepped into a gym, nor had I played any serious sport. I was becoming flabby and not really liking myself.
I now look great. Feel great too (except for the 2 prolapsed discs and left rotator cuff around which I work).
Whilst I know that I take longer to build muscle than the kids in the gym I have an advantage - the experience to understand perseverence and the ability to work hard and focused.
In conclusion ... my teenage sons borrow my 31 waist jeans and I borrow their size L Abercrombie & Fitch muscle Ts. My wife asks who am I doing it for, and can't understand my answer which is "me."

[kenchi]

Yes, there really *is* life after 40, 50, 60, 70 and even 80! I will turn 71 next month and am convinced that age is just a number. Of course we change as we get older and, of course, muscle growth is slower but never forget that fitness is a matter of consistent weight training, cardio and a sound nutritional program and certainly *very* possible to maintain for a lifetime.

As proof, I invite all to take a peak at my non-commercial senior fitness and bodybuilding site and view some awesome photos (among other things) of seniors from 40 to 70.

http://netconex.com/kenchi