What’s best to Build Muscle Mass for Senior Men?

I’m sure you’ve heard it said already that building muscle mass for seniors can be tough. But, don’t give up. In fact, it’s tough for anyone a few years past their teenage years, so we’re all in the same boat, more or less.

There are several things you can do to maximize your muscle gains, even if you are past retirement age, these tips will really help to make sure you aren’t wasting any of your efforts and gaining muscle at the fastest rate you can.

Compound Lifts

For building overall muscle mass, compound lifts are the best – for any age group. This is so, because it stimulates the overall nervous system by involving more muscles at once, so you are stimulating a larger percentage of muscle mass at one time.

Some of the most important compound lifts are: squats, dead lifts, bench presses and bent over rows. (Basically, any movement which involves more than a singular muscle – isolation – is a compound lift.)


As you get older, the body gets ever-better at storing fat. You need to avoid this by eating just enough to provide muscle growth, but not enough to begin packing on a lot of fat. Be diligent by regularly monitoring your body fat levels with callipers.

The foods you should eat are the same as any other bodybuilder – the best foods; whole foods. That’s eggs, beef, milk, cheese, fish, pasta, potatoes, rice, etc.

As for the ratio of macronutrients (protein, carbs and fats) which make up your diet, I recommend a diet in high fats, so maybe 40% Protein, 30% Carbs and 30% fats.

Testosterone production also decreases dramatically as we age, which is why high dietary (including saturated) fats are imperative, because they boost testosterone production. And, you can’t build muscle without testosterone. (This is why natural women bodybuilders have such little muscle mass compared to natural men bodybuilders – they lack testosterone.)


Rest for any bodybuilder is very important, but for an older person, it’s critical. Like it or not, your body can’t repair as quickly as it once could. On the days you aren’t training, rest. Avoid sports, stress, and chasing around. Ideally, you’ll sit on your butt watching television! (Or even more ideally, reading up on bodybuilding!)

The last thing you want to do is begin burning up calories you need to build muscle by doing extra physical activities, and you certainly don’t want to break down the muscles that are already struggling to repair and grow. It’s easy to over-train when you are a bodybuilder, let alone a senior bodybuilder!

If you have done all the resting you feel you can, and you feel your progress is becoming stagnant, try eating more food, and if that fails, try scaling down your overall training volume slightly, and maybe changing a few exercises around.

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