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3-DAY REFRESH: GET YOUR BODY BACK ON THE FAST TRACK TO WEIGHT LOSS AND HEALTHY EATING HABITS

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Bulking up/adding muscle
Bulking up/adding muscle
12/25/11 6:12 AM
I'm 54 years old and been through P90X once and lost 10 pounds, from 183 to 173. Losing weight however, isn't my main goal. I want to bulk up and add muscle, particularly to the upper body. Is it going to be more difficult because of my age or is there something more specific I need to be doing?

Thanks
Mike
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RE: Bulking up/adding muscle
12/25/11 10:14 AM as a reply to mjohnso5.
mjohnso5:
I'm 54 years old and been through P90X once and lost 10 pounds, from 183 to 173. Losing weight however, isn't my main goal. I want to bulk up and add muscle, particularly to the upper body. Is it going to be more difficult because of my age or is there something more specific I need to be doing?

Thanks
Mike



To add mass, you need to be eating at a caloric surplus of around 400-500 calories per day. You'll have to really keep track of your calories.

The only thing I could see that would be different because of age is metabolism rate, but you'll just have to try it out and see what works for your body.

Have a great day!

-Joel
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RE: Bulking up/adding muscle
12/26/11 6:31 AM as a reply to mjohnso5.
I use a vest which I have recently reset due to form/taking some time off. Back up to 5 lbs atm but when I was in my best shape(took some time off for gym routines which actually made me lose muscle....) I was at 20 lbs weighted on the vest for puhups and pullups. I'd say its the way to go over chains as it is less intrusive. Hope that halps and regards
Giroux1216
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RE: Bulking up/adding muscle
12/26/11 3:11 PM as a reply to mjohnso5.
Hi there. Gaining muscle is a little more difficult as we age because the body naturally tends to lose muscle. That said, you should still be able to bulk up. Make sure you're only doing 6 to 8 reps and using enough weight so that the last three reps are really tough. You might also want to use resistance bands to make pull-ups and push-ups more intense.

I also want to invite you to join in the thread at Getting Fit after 50. It's a great group, and several of us are doing P90X and P90X2. We'd love to have you!

Carolyn
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RE: Bulking up/adding muscle
12/27/11 9:44 PM as a reply to mjohnso5.
The best advice about putting on some muscle while doing p90X is in this article HERE
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RE: Bulking up/adding muscle
1/4/12 10:37 AM as a reply to AdStaffAndrew.
AdStaffAndrew:
The best advice about putting on some muscle while doing p90X is in this article HERE


This is a great way to tweak P90X for bulking, but here is some additional info on bulking with a clean diet, which is just as important (if not more so).

Brett
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RE: Bulking up/adding muscle
1/8/12 9:24 AM as a reply to mjohnso5.
mjohnso5:
I'm 54 years old and been through P90X once and lost 10 pounds, from 183 to 173. Losing weight however, isn't my main goal. I want to bulk up and add muscle, particularly to the upper body. Is it going to be more difficult because of my age or is there something more specific I need to be doing?

Thanks
Mike


Hey Mike that is a tough one as many variables to take into account. Main one will be your testosterone levels cause if its low it will make adding muscle hard. Our age does play a part but should not let it stop you. I am 50 and still working out at the gym with some heavy stuff.

Progressive overload is another thing that needs to happen and simply doing body weight exercises are not the way to go. Doing too much cardio based workouts will serve only to hamper your gains. There is no P90X Bulking/muscle building version. It does not meet the criteria for gaining mass. It's slightly better then the classic version.

You don't need to eat excess amounts of calories unless your goal includes lots of fat. Good starting point is 200-300 over maintenance and increasing until you are gaining a lb a week. You will need volume and frequency. You need to hit muscles at least twice a week. Lift moderately heavy in the 6-12 range.
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RE: Bulking up/adding muscle
1/8/12 9:39 AM as a reply to JCFitCoach.
Mike, although I feel like a spring chicken (?) being of the tender age of 'only' 41 I too struggle with weight gain...

Technically you could call me a 'hard gainer' so what I have been doing has been to have a bit of an all-in-one protein shake. I use the USN "Hyperbolic Mass" shake, which has 50g of protein per hit, all the amino acids and creatine to help bulk up. They say to have about 1.8 - 2g of protein to however many kg you're aiming to be....

As everyone has already stated, heavy weights and low reps....and low cardio..and then just give it the first month or so...see what happens....oh,and they say 500 extra calories per day equals a whole pound weightage gain over the week....

Good luck....

Geoff x
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RE: Bulking up/adding muscle
1/8/12 4:27 PM as a reply to JazziGeoff101.
JazziGeoff101:
Mike, although I feel like a spring chicken (?) being of the tender age of 'only' 41 I too struggle with weight gain...

Technically you could call me a 'hard gainer' so what I have been doing has been to have a bit of an all-in-one protein shake. I use the USN "Hyperbolic Mass" shake, which has 50g of protein per hit, all the amino acids and creatine to help bulk up. They say to have about 1.8 - 2g of protein to however many kg you're aiming to be....

As everyone has already stated, heavy weights and low reps....and low cardio..and then just give it the first month or so...see what happens....oh,and they say 500 extra calories per day equals a whole pound weightage gain over the week....

Good luck....

Geoff x


The problem is that 500 X 7 = 3500 calories which equals number of calories in 1 lb of fat but a lb of muscle has only about 600 calories so we don't need an extra 3500 calories to gain a lb. 2-3 X 600 should do the trick and if not then an increase of 100-200 each week until that 1 lb a week is reached.
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