Can I still build muscle at 50?

People in their 50s can certainly build muscles. Some time ago, I saw an 80-year-old man in the media who had a perfect muscular body and often participated in catwalk shows. So it is completely possible for people in their 50s to build muscles. When doing muscle exercises, you must understand some precautions. After all, the physical fitness of people in their 50s gradually declines, and you must do what you can during the fitness process.

Can I still build muscle at 50?

OK. From the perspective of current science and technology, muscle formation is a process of super-recovery. As long as more nutrients are supplemented than injured cells, muscles can be grown. The quality and density of muscles still require hard exercise and a reasonable diet. The metabolism of 50-year-olds is not that bad, so they can practice. It is recommended that exercising in the gym can build muscles the fastest.

Muscle training method:

The first and second weeks are the adaptation period. Start by running to warm up every day, then learn the purpose of each piece of equipment, do each one, and get a comprehensive understanding of your physical fitness.

Starting from the third week, it is recommended to adopt a 3-day exercise and 1-day rest cycle

On the first day, warm up with a 30-minute jog to a moderate pace

Barbell rowing (all weights should be between 60-80% of your maximum weight) 12-8 * 4 groups, rest no more than one minute between groups

Deadlift, 12*4, first set of light weight warm-up

Barbell curl 12*4

Run for 15 minutes holding small dumbbells;

On the second day, warm up with a 30-minute jog to a moderate pace

Squat 30*4 first set light weight warm-up

Sit-ups 30*4

Supine leg raise 30*4

Run for 15 minutes holding small dumbbells;

Every three days, warm up with a 30-minute jog to a moderate pace

Bench press 30*4 first set warm-up

Barbell or dumbbell shoulder press 30*3

Supine dumbbell flying island 30*3

Run for 15 minutes holding small dumbbells;

Rest on the fourth day.

Pay attention to choosing the right weight, persist when you can't do it, and continue to do it even if the movement is not in place.

Choose only barbells and dumbbells, and try not to use other equipment. After half a year, you won’t need anyone to teach you anymore. You will arrange your own plans. As long as I can support it for more than 3 months, I believe I have met my current requirements. In terms of diet, eat small meals frequently, and eat until you are 40% to 50% full after each meal. Eat 4 to 5 meals a day. As long as the nutrition is balanced, you don’t need to worry about nutrients.