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Best Bodybuilding Routine Over 50

Everyone thinks that when you train with weights after 40 or 50 you cannot gain muscle because your testosterone production has gone down. This is simply not true as you can still gain and maintain the hard earned muscle you have gained after the age of 50.

There are a few adjustments that you will need to make and the first of these is your training volume. This means the total amount of sets and reps that you do. The problem with less testosterone in your system is that you are not able to recover as quickly as when you were 30.

It is therefore not a good idea to do two high intensity workouts without a day’s break in between. This was confirmed in an interesting study that was done on 80 year old males that trained with weights every day for 11 weeks. The study put half of the group doing negative work by using a high-force eccentric ergometer.

The other group of these 80 year old men were told to do ordinary traditional weight training to the best of their abilities and mainly lower body muscle groups. They were told to do 10-15 repetitions with a weight that that they considered to be 'easy' and then do 6-10 reps with a weight that they considered to be difficult to the subjects.

The results after the eleven-week study showed that negative work as effective for increasing the size of muscle fiber measured in a cross-sectional area, as well as improvements in strength, balance and stair decent all of this resulting in a decreased risk of a fall.

The point is that no matter what your age is you can still gain muscle even if you use negatives. The 80-year subjects in the study all admitted that doing negatives was a lot easier than lifting weights concentrically. Your relative increase in muscle size will be slightly reduced but you can still get stronger.

Below is an exercise routine that will guide you in how you could create your own over 50 workout routine:

Leg Press 3 Sets 6-8
Barbell Bench Press 3 Sets 6-8
Seated Cable Rows 3 Sets 6-8
Lying Leg Curls 2 Sets 8-10
Leg Extensions 2 Sets 8-10
Dumbbell Shoulder Press 2 Sets 8-10
Barbell Curls 2 Sets 10-12
Triceps Pushdowns 2 Sets 10-12

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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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