Recent study after study has shown definitively that lifting lighter weights in the 8 – 12 rep range is superior to trying to push heavy weight – if your aim is to build muscle tissue. So-called Testosterone Boosters and lots more. The reason behind this is … 5 Advantages to Lifting Light: This article points out that lifting lighter gives you comparable results and also offers a number of advantages over heavy. Here’s me back in those days. In general to key to building muscle is to lift heavy. The right workout method, good nutrition and proper rest will generate results. With proper rest and good nutrition, your muscles will grow a bit larger each day — at any age. Just two or three 20-30 minute sessions a week can produce noticeable results. We encourage finding the ideal amount of resistance that takes you to muscle failure after 8 – 12 repetitions. The American College of Sports Medicine recommends people over 50 strength-train all major muscle groups at least two and up to four times per week to gain muscle. Here are some ways to get there fast and avoid the pitfalls. Core stabilizers: Overhead pressing, push-ups and carrying exercises like farmers walks. It means a level of resistance that causes your muscles to fail in the 8 – 12 rep range (some say 12 – 15 reps, but it’s essentially the same idea). Free weights are great. A Unique Breakdown On 7 Of The Most Purchased Weight lifting belts On The Market Today, What Muscle Groups Do Deadlifts Work? If you work out the next day, after a hard session, then you might find your performance affected. Of course, if you’re really working to build serious mass, you’re probably going to want to amp that schedule up a bit. Adding lean muscle mass at this point in your life could be even more beneficial than it might have been in your early 20s or 30s. Heavy Weights for more details on the benefits of lighter weight/higher reps. But, it is true it does not require endless hours in the gym. But, be careful if you have kidney issues. It’s becoming the consensus opinion among experts (lots of links below to studies and articles). Cure ED Naturally with Kegel Exercises for Men, Best Muscle Building Supplements – Avoid the Scams. How much weight you use really does not matter – except that it is enough to bring you to “failure” in 8-12 reps. For example, the ego-driven notion that pushing around super heavyweight is the way to grow muscle. I hear you. There are lots of wild claims out there. ast forward to today, in my early 60’s I have more muscle mass than I did at any other age. One and a half years ago he decided to put his body to the test to find out whether he could get it into competition-ready shape without the help of testosterone, growth hormone or anabolic steroids. How much weight you use really does not matter – except that it is enough to bring you to “failure” in 8-12 reps. A healthy fat source could include avocado, olive oil, peanut butter, coconut or fish oils. And you’re wondering because deadlifts are the talk of the town! That is the waste product of Creatine and higher numbers are considered a marker for kidney disease. Hypertrophy is the process. Your muscles only feel the tension, they don’t know or care how you made it. On that same workout day, I’ll also do triceps right after biceps in a similar way. Try to clear your thinking on all the stuff you’ve heard before. You still work the entire body but over a week’s time. The natural anabolic hormones in the body are starting to slow down and this is just going to make it harder and harder to gain the lean mass you're looking for.. I use Optimum Nutrition’s Gold Standard. Also, see Lifting Light Weight vs.