The best workout for muscle growth and best exercise program after 50 involves compound lift resistance training combined with a hormone optimizing, fat burning Renegade style diet.
The key to growing muscle after fifty is not the latest weight loss fad. It’s not just a workout plan. And it’s definitely not drugs.
It’s no surprise that more and more “baby boomers” go way beyond basic aerobics and running on treadmills to get fit after 50.
Exercise routine for a super strong 60 year old
Best Exercise Program After 50
Any diet for muscle gain after 50 is only perhaps half as effective as it can be if you’re not training right. Best workout plans for men over 50 should not only focus on muscle stimulation but also on hormone optimizing and natural hgh release. Improper exercise can actually reduce your testosterone and increase cortisol.
An exercise program after 50 should include compound, multi-joint exercises, performed 3 to 6 times per week. Workout sessions should only last between 30 minutes and 1 hour. No longer than that.
Examples of compound exercises are: deadlifts, squats, pushups, chinups/pullups, rows, dips, and presses. You should use resistance that keeps you in a 3 to 10 rep range. Perform all exercises with perfect form and work to add resistance to each lift over time.
Secrets to building muscle after 50
My preference is to train the whole body in each workout – full body training. I pick 3 to 5 exercises and perform each in a circuit fashion. Two or three times a week (typically non lifting days), I add high intensity cardio, for example sprints on a stationary bike.
High intensity cardio may only take 10 to 20 minutes per workout, but it’s impact on muscle gain and optimizing hormones is far better than traditional, moderate intensity cardio workouts lasting 30 minutes or more.
Full Body Workouts
For the vast majority of guys out there, all with average genetics and still far from their genetic limits, full body training is definitely the best exercise program for men.
Full Body Workout Routines for Muscle Growth After 50
Here is a workout routine tested and promoted by fitness expert Chad Waterbury. Check out his archives for other great info and workout routines – Chad Waterbury. You can see details on Chad’s fitness programs in his latest book – Huge In A Hurry.
Full Body Workout #1 / 3 Lifts Per Day / 3 Days Per Week
This full body workout consists of one upper body pushing lift, one upper body pulling lift, and one lower body compound lift. The 3 lifts are performed in a circuit – do one set of each different lift along with prescribed rest then repeat the cycle.
Monday – 8 set of 3 reps each, rest 30 seconds between each set
Wednesday – 5 sets of 5 reps each, rest 30 seconds between each set
One-arm shoulder press
Friday – 4 sets of 10 reps each, rest 30 seconds between each set
Pull-up with a narrow grip or lat machine pull down.
Incline dumbbell bench press
This workout routine changes loads in each workout and allows you to recover and grow. Make sure your nutrition is right and you’re getting plenty of sleep.
Did you know that once you hit 40, whether you’re a man or a woman, your body starts aging FASTER than normal? Learn more at Old School New Body.
Try this exercise program after 50
Since I started working out with mostly gymnastic rings using basic moves and bodyweight exercises with the HFT exercise program, I’ve gotten much stronger and have added substantial muscle . . . and this comes after 36 years of working out!
After major rotator cuff surgery, my doctor said I would never again be able to do exercises like dips and bench presses. Now I use all body weight movements with rings. I enjoy the challenge and without any weight lifting my arms are the biggest they’ve ever been (consider how an Olympic gymnast’s biceps look). A typical workout is only 4 exercises.
I even travel with my rings and straps frequently staying in hotels for work and working out in my room. Check out HFT2 to get started immediately!
Track your temperature to determine your metabolic health
Before starting a fat burning, muscle gaining program, you should assess your metabolic health. It’s as simple as taking your temperature. Body temperature reflects your state of metabolic health. Your average daytime temperature if you’re healthy is 98.6 degrees. If your average temperature is lower (97 degree range), then you probably have a lower than optimal metabolic state.
If your temperature is in the 96 degree range your metabolism may be reduced by 30-50% and needs attention! A lower temperature is usually a factor of thyroid function whereas a wide variability in your temperature is usually the result of a fatigued adrenal system.
Low metabolic energy can de-rail an exercise program after 50 and it’s important to get your body to 98.6 degrees and keep it there. Dr. Rind’s metabolic health site provides an excellent source for tips on tracking your temperature, recognizing the symptoms of low metabolic energy, and providing advice to restore your metabolic energy.
You can fix your metabolism by increasing your food intake by 300-500 calories over maintenance level. Really boost your carbohydrate intake too.
Try Sauna to help with your fitness and health goals. Sitting in a sauna burns calories. You can even get benefits from a simple steam shower.
See all the benefits of sauna and why you should consider adding one to your home.