Maintaining hardness after 50 (no not that kind :))

[bodyhard]

Hey guys aside from the obvious, (taking roids to maintain your hardness) what do you guys recommend doing to try and keep your hardness after 50? I am 56 now and I am starting to get "soft" and my muscles just don't have that "rockhard" feeling anymore. I know its inevitable to start losing muscle as we age, but damn there has to be a way (without the obvious) to at least hold on to some of the hardness no? I am sure there are natural guys in their late 50's and 60's that are still pretty hard, any suggestions would be great!

[Cass40]

Did you go back to gym yet?

[bodyhard]

Did you go back to gym yet?

Nope building a home gym.

[keyboardworkout]

I think cortisol management is a big factor in maintaining a hard appearance as you get older.

[bodyhard]

I think cortisol management is a big factor in maintaining a hard appearance as you get older.

Cortisol Management???

Never mind I googled it

[OldFartTom]

cortisol management...

Be a good name for a consultancy company. Certainly describes some places I've worked.

[ArchAngel'73]

Let's take a lesson from the IFBB pro's of the past and currently.

The old school bb'ers were known for being "hard and grainy", the current generation has very few that are.
Why?
Because the current guys rely on gear and tricks to get big, old school relied on ball busting workouts and heavy f'ing weight.

Current research says there is no need for ball busting workout anymore...Lee Haney was right..."stimulate, don't annihilate"
and that leaves us the answer through deduction

HEAVY weight will keep your hardness.
Period.

And here is an entire video discussing it;
https://www.youtube.com/watch?v=mBZCBICYjIA&t=2706s

[bodyhard]

Let's take a lesson from the IFBB pro's of the past and currently.

The old school bb'ers were known for being "hard and grainy", the current generation has very few that are.
Why?
Because the current guys rely on gear and tricks to get big, old school relied on ball busting workouts and heavy f'ing weight.

Current research says there is no need for ball busting workout anymore...Lee Haney was right..."stimulate, don't annihilate"
and that leaves us the answer through deduction

HEAVY weight will keep your hardness.
Period.

And here is an entire video discussing it;
https://www.youtube.com/watch?v=mBZCBICYjIA&t=2706s

How old school are you referring to? Cause as far back I can remember all bodybuilders use. I think, maybe back in the Steve Reeves days they probably weren't.

[ArchAngel'73]

How old school are you referring to? Cause as far back I can remember all bodybuilders use. I think, maybe back in the Steve Reeves days they probably weren't.

Lift heavy, even as we age.
That's the point.

[BrownBear1968]

I mantain a heavy work for my parameters.

squat: 170 kg (374 lb): https://www.youtube.com/watch?v=U5oX05BrZHg
bench: 140 kg (308 lb): https://www.youtube.com/watch?v=uID5k5K7owM
deadlift: 187 kg (411 lb): I didn't find it... I need to look for more...
over the head press: 100 kg (220 lb): https://www.youtube.com/watch?v=wQnoFaWV_dQ

1. 3x week
2. I only add more plates if, and only if, I can beat my PR without doubts
3. A Personal Record is anything like: a) a new lift with +2lb; b) a lift with the same load but with a better quality; c) a lift with the same load but with more reps than the cycle before
4. Never increase more than 2 lb for ohp/bp or 5 lb for squat/dealifts

[bodyhard]

Lift heavy, even as we age.
That's the point.

Ohhh no doubt, I agree, But my question still stands on how to maintain the hardness as we age, lifting heavy alone is not going to do it. Maybe there isn't anything out there (besides roids) but hey I have to ask no?

[Karl_Hungus]

Ohhh no doubt, I agree, But my question still stands on how to maintain the hardness as we age, lifting heavy alone is not going to do it. Maybe there isn't anything out there (besides roids) but hey I have to ask no?

If you haven't lifted in awhile due to gym closure, it is understandable that you might lose a bit. I haven't been to a gym since March, and I am definitely noticing some decline.

[Paul Kreul]

Eat liver
Put large scoop of Grass Fed Butter in coffe

[HYMENATOR]

Get your test levels checked.

[mtpockets]

Eat liver
Put large scoop of Grass Fed Butter in coffe

Just drink all the milk then eat the whole fukin cow

[ArchAngel'73]

Ohhh no doubt, I agree, But my question still stands on how to maintain the hardness as we age, lifting heavy alone is not going to do it. Maybe there isn't anything out there (besides roids) but hey I have to ask no?

This is a simple article outlying how you can minimize it;
https://www.healthline.com/nutrition/sarcopenia

IMO, there is no escaping muscle sarcopenia as we age but there are ways to decrease and delay the wasting part. Since we are not new to weights my idea is to tighten up the other factors like the diet, cardio, omega 3's, and creatine.
and that's about all we can do.

[Plateauplower]

Ohhh no doubt, I agree, But my question still stands on how to maintain the hardness as we age, lifting heavy alone is not going to do it. Maybe there isn't anything out there (besides roids) but hey I have to ask no?

Age has a negative effect on protein assimilation, so perhaps a slight increases in protein intake could help combined with regimented training. Can't escape the aging process, but you can stay way ahead of your peers.

[ArchAngel'73]

If you haven't lifted in awhile due to gym closure, it is understandable that you might lose a bit. I haven't been to a gym since March, and I am definitely noticing some decline.

I have been through quarantine and my gym closed March too. My gym re-opened June 26 (praise Arnold!).
I had 90 lbs. worth of plates at home, 2 DB handles, 2 Culligan water jugs and a recumbent bike at home and did the best I could with.

By week 2 I went "soft". Things just weren't "popping" like they used to.
By week 4 there was definitely some muscle deterioration going on despite my efforts.
After that it progressively just went to sh*t with overall muscle loss and fat gain.

14.5 weeks out of the gym before it opened up.

1st week back at the gym and my strength levels were almost the same as pre-closure. Almost. Endurance and rep performance decreases were very noticeable.
But EVERY workout brought me growth and both visible and measurable size improvements, not to mention a sh*t ton of DOMS.
Last week was my 2nd week back and the reps improved as did the endurance. Some exercises I was able to match what I did pre-closure. The muscle came back very fast this week.
This week I plan on increasing the reps and sets while maintaining the heavier weights.
My guesstimate is that I can have my pre-COVID muscle all back by week 4.

I am writing all of this to give my fellow long term lifters some hope, as I know you are going through a big mind f*ck right now the longer the gyms are closed.
Hang in there, the gyms will re-open, you will get to lift again, what you've lost will come back if you work at it, and you will grow like a freakin' weed at least your 1st 2 weeks.
and on the plus side, you will have a whole lot less wankers in the gym yakking and taking up gym space...because they are at home choosing to deteriorate and be weak.

When you get to go back, it will be better than ever!

[x-trainer ben]

I have been through quarantine and my gym closed March too. My gym re-opened June 26 (praise Arnold!).
I had 90 lbs. worth of plates at home, 2 DB handles, 2 Culligan water jugs and a recumbent bike at home and did the best I could with.

By week 2 I went "soft". Things just weren't "popping" like they used to.
By week 4 there was definitely some muscle deterioration going on despite my efforts.
After that it progressively just went to sh*t with overall muscle loss and fat gain.

14.5 weeks out of the gym before it opened up.

1st week back at the gym and my strength levels were almost the same as pre-closure. Almost. Endurance and rep performance decreases were very noticeable.
But EVERY workout brought me growth and both visible and measurable size improvements, not to mention a sh*t ton of DOMS.
Last week was my 2nd week back and the reps improved as did the endurance. Some exercises I was able to match what I did pre-closure. The muscle came back very fast this week.
This week I plan on increasing the reps and sets while maintaining the heavier weights.
My guesstimate is that I can have my pre-COVID muscle all back by week 4.

I am writing all of this to give my fellow long term lifters some hope, as I know you are going through a big mind f*ck right now the longer the gyms are closed.
Hang in there, the gyms will re-open, you will get to lift again, what you've lost will come back if you work at it, and you will grow like a freakin' weed at least your 1st 2 weeks.
and on the plus side, you will have a whole lot less wankers in the gym yakking and taking up gym space...because they are at home choosing to deteriorate and be weak.

When you get to go back, it will be better than ever!

He is ^^right!

[induced_drag]

Glycogen and water retention (both go hand in hand) have a HUGE impact on 'hardness'. Sub-q water flattens you out, whereas getting glycogen pushing into your muscles along w/ water can really increase your hardness.

If you have not been training, your muscles are deflated for lack of a better word. I play with targeted carb loads and volume at times to drive this look. Nothing scientific, just seeing what happens.

I dont do much ever with water manipulation, but I do keep an eye on sodium-potassium balance. If I eat a lot of sodium, I up my potassium.


If you are lacking a gym currently, find some way to do BW workouts. Push up, pull ups, one leg squats...etc. Do them for a few days. Since you cant get the actual tension of heavy weight, go for fatigue. Get the demand up and then experiment with simple carb loads after your fatigue workouts.

Keep sodium moderate otherwise and high water intake.

Do daily. See how you look in a few days. My guess is you will 'blow up' and gain 5-8lbs and look a lot harder.

[mtpockets]

I have been through quarantine and my gym closed March too. My gym re-opened June 26 (praise Arnold!).
I had 90 lbs. worth of plates at home, 2 DB handles, 2 Culligan water jugs and a recumbent bike at home and did the best I could with.

By week 2 I went "soft". Things just weren't "popping" like they used to.
By week 4 there was definitely some muscle deterioration going on despite my efforts.
After that it progressively just went to sh*t with overall muscle loss and fat gain.

14.5 weeks out of the gym before it opened up.

1st week back at the gym and my strength levels were almost the same as pre-closure. Almost. Endurance and rep performance decreases were very noticeable.
But EVERY workout brought me growth and both visible and measurable size improvements, not to mention a sh*t ton of DOMS.
Last week was my 2nd week back and the reps improved as did the endurance. Some exercises I was able to match what I did pre-closure. The muscle came back very fast this week.
This week I plan on increasing the reps and sets while maintaining the heavier weights.
My guesstimate is that I can have my pre-COVID muscle all back by week 4.

I am writing all of this to give my fellow long term lifters some hope, as I know you are going through a big mind f*ck right now the longer the gyms are closed.
Hang in there, the gyms will re-open, you will get to lift again, what you've lost will come back if you work at it, and you will grow like a freakin' weed at least your 1st 2 weeks.
and on the plus side, you will have a whole lot less wankers in the gym yakking and taking up gym space...because they are at home choosing to deteriorate and be weak.

When you get to go back, it will be better than ever!

As usual... Quality post

[NearlyBigAngus]

Glycogen and water retention (both go hand in hand) have a HUGE impact on 'hardness'. Sub-q water flattens you out, whereas getting glycogen pushing into your muscles along w/ water can really increase your hardness.

If you have not been training, your muscles are deflated for lack of a better word. I play with targeted carb loads and volume at times to drive this look. Nothing scientific, just seeing what happens.

I dont do much ever with water manipulation, but I do keep an eye on sodium-potassium balance. If I eat a lot of sodium, I up my potassium.


If you are lacking a gym currently, find some way to do BW workouts. Push up, pull ups, one leg squats...etc. Do them for a few days. Since you cant get the actual tension of heavy weight, go for fatigue. Get the demand up and then experiment with simple carb loads after your fatigue workouts.

Keep sodium moderate otherwise and high water intake.

Do daily. See how you look in a few days. My guess is you will 'blow up' and gain 5-8lbs and look a lot harder.

I remember John Meadows talking about this in relation to insulin resistance and using a 5-6 week "mini-diet" to reset - jump to 2:12 to see him talk about glycogen, insulin, losing hardness and what you can do.