1. Lift Weights
2. With Intensity
3. And Consistency
That’s your formula.
Intense, Consistent, Resistance Training.
If you want to know how to increase muscle mass after 50 years old without spending a lot of time in the gym, watch the workout below.
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How do you do it?
Intensity is just work per unit of time. So there are a lot of ways to increase intensity.
- Lift more weight
- Do more reps
- Rest less between sets
- Do explosive exercises (fast application of force)
- Increase time under tension (continuous muscle contraction, no rest)
Consistency is exercising two to four (depending on your approach) times per week. And doing it week after week without fail.
Even a crappy workout, done consistently, will produce results.
And of course some type of Resistance Training is required. To build muscle, you have to break it down by straining against a load. It can be your own bodyweight, kettlebells, barbells, resistance bands or machines.
It all works. Some better than others.
Understand the workout
Look at the movements.
- It starts with a clean. A Hip Hinge Movement.
- Then the Front Squat. Obviously the Squat Movement.
- Overhead Press. A Push in the vertical plane.
- Finally the Push Up. A Push in the horizontal Plane.
So you’ve got Hip Hinge, Squat, Push, Push.
Compound movement. Big muscles engaged. And a continuous cycle.
You overlay the Ladder approach. Intensity builds cycle after cycle as you climb the ladder.
Then down the ladder. You kick it into overdrive to hold your intensity up as fatigue sets in.
It works really well.
Check it out. Top 5 Secrets to Building Muscle after 50
How to Increase Muscle Mass After 50 – What do you think?
What do you find increases intensity the most? Heavier weight, more reps or explosive movement? Comment below.