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29 Nov 2004

Im 50 years old, ist it posible to build muscle?
I train for 4 days a week for the last 6 months , but although i feel and look better, there are no muscles Jet?
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Expert
FitnessDoc
fitnessdoc

01 Jan 0001

Hi there

It is certainly possible, though you do have to realise that you will not achieve the same results as a younger person, largely because the concentration of the hormone testosterone (the male hormone that controls muscle growth) is lower. I am curious however as to how you look better, yet have no muscle. I would contend that the fact that you look better indicates that the muscle has been developed. perhaps you have not bulked up, which is probably a factor related to training, but you would have certainly gained some muscle. The obvious question is whether you can lift heavier weights now compared to 6 months ago. If you say yes, then you must have developed some muscle. All that is needed now is to add some intensity to build rather than tone.

in otherwords, iIf your aim were to build muscle, the following guidelines will help you:
• Perform 6-10 reps at a high intensity - use a weight that you could lift 12 to 15 times
• Perform 3-4 sets
• Rest 30-60 seconds between reps
• Train each muscle group at least once or twice a week
• Allow 48 hours rest between each muscle’s workout

If your aim were to tone muscle, the following guidelines will help you:
• Perform 10-15 reps but at a much lower intensity - use a weight that would allow you to lift the weight at least 25 times.
• Perform 4-6 sets
• Rest 30-60 seconds between reps
• Train each muscle group at least once or twice a week
• Allow 48 hours rest between each muscle’s workout

Goodluck
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