Hi guys- 60 yr old restarting lifting program after getting COVID and gaining 30 lbs. Lost almost all of the bad weight now and want to put on muscle mass. Been alternating squats and dead lifts on leg day, then ham curls, leg lifts and calf raises to failure each leg day. Not putting on much size, tho. Help-what can I do better to gain mass? How should my diet change, now that I’ve lost most of the bad weight. Currently 5’11" 173 lbs.
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Welcome.
Smarter, more knowledgeable, help is on the way.
Let me first ask, what do your full sessions look like? Your set and rep schemes? Also, how is your upper body workout(s) looking?
A popular approach, though I am not to familiar with it, is the 5-3-1 by Jim Wendler. You might look into that.
There are also a lot of HIT followers here who will have suggestions.
Finally, how is your diet?
Friedrich
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Awesome progress so far!
Have you held much muscle mass previously? Or is this our first time really trying to gain?
@Friedrich asks relevant questions. You’ll get quite a few hormone questions that are also relevant, but I tend not to ask because I’m not going to make recommendations there.
How’s your joint history? How do you feel after a day of squats/ deadlifts?
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Hi Tforp
I have held muscle mass in the past-in my forties and early fifties.
Joint history not so good. Lower back trouble, right golfer’s elbow, and a rotator cuff surgery, years ago now.
How do I feel after squats/deadlifts–horny. Which I’ve read is natural. Squats, apparently release higher levels of testosterone than other lifts.
Thanks for your reply!! Including pic from past.
Kevin
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Is that a current pic? Because that’s an incredible physique for 60.
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Hormones may be the main culprit. Have you had a panel completed recently?
I dunno. He’s horny after squats and deadlifts. I don’t think 20 year old me experienced that.
@kcloyola, you clearly know what you’re doing and have some real success. How old is that pic? 173 on 5’11” can be pretty decent size, too. What are you hoping to weigh and how long have you been stuck?
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Yes, yes it is.
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