|
Answer:
You can certainly
expect muscle growth at 64. The amount you can
achieve will depend on your natural levels of
testosterone (which unfortunately decrease as
you get older) and the type of training you
do. To be frank, you most likely won't see the
same results as a man in his twenties but you
will definitely see results!
The type of exercise
that will help you the most with muscle gain
is basically what works for all trainers. Lift
heavy weights to muscular failure in the rep
range of 6 to 12 reps per set. Utilize basic
exercises that work the most amount of muscle
mass, such as squats, deadlifts, bench press,
barbell rows, etc. Eat lots of food and lots
of protein. Follow these basic priniciples and
you can't go wrong.
You may find that
you need somewhat longer recuperation periods
as you get older, especially when you're lifting
heavier weights. Your metabolism is not as fast
as it used to be and may need a little more
time in between heavy workouts.
I would suggest
training every other day with a split program
that works half your body one day then the other
half of your body the next session, e.g. back,
chest, biceps, calves on Monday then shoulders,
triceps, thighs and abs on Wednesday. Repeat
Monday's parts on Friday and continue like that
every other day.
This format should
give you enough time for recovery and keep your
muscle growth moving.
|
