I have been told at my age (35) That I can no longer gain
muscle mass and can only slow the loss of my current
muscle tisue. I have been working out 4 days a week -
stacking No-Xplode, Cell mass and Protien shakes for the
past 6 weeks. Am I just wasting my money on supplements
and should I just focus on a high rep low weight routine as
opposed to a mass building routine.
Sorry for the frat. Anybody got experience with real muscle
gains at 30 somthing or am I cursed to be weak for the rest of
my life?
2 You can gain muscle at 35, it's just a little more difficult than it would be for an 18 year old. You need to be aware that it will take you longer to recover, so your program has to be well thought out. You need to train smarter rather than just training harder.
3 That said, those supplements are still a waste of money. Make sure you eat enough protein and get some creatine and fish oil.
"#1 How is one paragraph a FRAT?"
I have seen complaints about less.
Thanks for the feedback. Is there a form of creatine you like
better? I have been taking a whole foods Multi-vit and been
taking both fish oil pills and adding flaxseed to my shakes.
I gained about 30 lean pounds going from age 29 - 33, along with about 10lbs of flab. (150ish to 190ish, at 5'8". Probably mid to high teens bodyfat) I don't even train all that consistently or hard. Granted, I was in pretty lousy shape going in.
Keep lifting heavy. Low weight high rep training is way better than nothing, but even a maintenence program should include some work with heavy weights.
As Todd stated, it's not impossible for you to gain mass at your age (I'm 35 as well), it'll just be harder because your recovery time isn't what it was when you were 18.
As soon as I take care of a nagging leg situation, I plan on lifting heavy again.
What's your lifting routine? Are you focusing on squats, deads, chins, and dips?
Scrapper,
I am following a 12 week beginners routine that I found in the last two issues of Muscle & Fitness (The Ultimate Beginners Guide). The routine has indeed made me look bigger (I assume because the creatine) and a increase in streangth.
I would like to eventually get into a routine that is more focused on core streangth after I finish this twelve weeks.
All of this is because I want to compete more at BJJ comps but my streangth to weight ratio is way off. I weigh 230 lbs and my upper body is very weak - I am finally recovering from impingments in both shoulders. They still bother me but I don't care anymore. I cant stand watching my upperbody slowly wither away.
I wish your gym was near me - thanks for the encouragement.
Checked out the link...although I'm not a big fan of machines (unless it's a versaclimber), if it's a routine that actually has you getting IN the gym and working out, great. Use the 12 weeks to build your strength and, more importantly, your confidence levels to a point where you feel ok to get into some decent compound movements; squats, deads, chins, and maybe dips on rings instead of a fixed distance bar......Heck, even negatives on dips might help.
Keep working hard and keep us posted on your progress.
It is more than possible. I am 44 and have put on approx. 10lbs in the
last year. I did it as an experiment to see if I could. This is only the
second time in my life that I've tried to work a "gainer" program, as in
the past I was concerned about weight limits for my sport -- but since
I am not competing any more (or at least in the near future) I thought
I'd try it.
I did nothing complicated: worked heavy (for me :-) ) compound lifts,
upped my protein intake from .8 grams per lb of body weight to
roughly 1 to 1.5 grams depending on day and meal. Cut back LSD
runs, and just did interval training. Got plenty of sleep, drank plenty of
water, trained with weight 3-4 times a week. Rinse and repeat.
Who ever said you can not gain mass in your 30s is wrong. From my experience the optimal time for training for men is 25-35. So...You are in the perfect spot.
Although I stated above that I feel the optimal time is 25-35, I have helped put muscle mass on men in their 90s.
Track me down if you need some help with creating a plan. Talk to Harry C, I helped him increase his strength and mass tremendously and he is in his late 40s.
I've put on 10 lbs over the past 3 years...turned 40 in Sept. Nothing quick
but I only lift once a week (BJJ & Hockey 3X other days). I think most of
the weight is in my legs and traps so its good weight too.
My routine is pretty much the same...cleans...squats...pull-ups...barbell
press and OHS. I could do WAY better with variety. I am consistent
though and I think this is a huge key as we get older.
"Track me down if you need some help with creating a plan. Talk to Harry C, I helped him increase his strength and mass tremendously and he is in his late 40s."
Taku I'd be interested in talking to you about helping me. Would you be comfortable leaving contact info on this thread?
Thats bullshit, im 34 and ive made the biggest gains and lost the most bodyfat in the past 3 months. What i finally did was stopped reading articles and workouts that are designed for 20 year olds or 30 year old roid freaks that have you lifting 4-6 days a week and started training 3 days a week. Eat well, 6 times a day, get enough protein and carbs (low fat) and dont eat out much, and find a workout that works for you, i like the HIT routines on Bodybuilding.com.