Mr Thibaudeau,
Do you have any training strategy for us septuagarians who are experiencing sarcopenia?
Is there a training strategy that might slow muscle wasting?
Is there a diet strategy?
Is there a suggested medical and supplement regime?
I am 72 and have been on TRT for 10+ years. I noticed systemic muscle wasting starting at age 60. Every year I get weaker and have less muscle mass. I started lifting weights at the age of 19, and managed to have a fairly successful three decades of bodybuilding competition.
My first indication of muscle wasting was around the age of 46 when I noticed the medial head of my gastrocnemius wasting from its insertion and moving toward its origin.
Any help would be greatly appreciated.
Humm… No comments.
Well… I am beginning to accept crickets when I ask about a strategy to combat sarcopenia. For the last 6 years I have been asking my family doctor for suggestions in stopping or slowing my muscle wasting every time during my annual physicals. And every time when asked, she looks at me like I have three heads.
To summarize the suggestions I get from everyone I have asked, “That is just part of old age. But you sure look real good for your age”
I’m not gonna lie. I do not have an expert opinion to that question. And while properly adapted weightlifting can certainly slow down muscle loss that comes with age, it does seem to indeed be inevitable. Unless someone is using steroids and/or growth hormone you just don’t see someone who has been a long time lifter maintain their physique into their late 60s and 70s. I’m sure there might be a few examples out there (Robbie Robinson maybe) but they are genetic freaks. For most the reality is that past a certain age, the best you can do is slow down muscle loss past a certain age.
The reality is that several things leads to this:
- Anabolic resistance (a downregulation of the androgenic receptors)
- Lower testosterone levels
- Lower growth hormone levels
- Lower IGF-1 levels
- Less effective digestive system
- Reduction in collagen synthesis
- A lower DHEA to cortisol ratio
- Wear and tear that leads to the build up of more scar tissue in muscle
- Less efficient immune system (the immune system drives muscle repair)
I could have most of those.
I do believe I have addressed Low T fairly effectively. My Total T blood tests are from 500 to 750ng/dL (done yearly) I schedule my blood test at the valley, just before my next injection.
Could I address lower DHEA to cortisol ratio with supplemental DHEA? If so, what daily dose?
I have been taking 2,000 to 4,000 mg D3 to help moderate my immune system for the past decade.
The main issue is that if you have anabolic resistance, even if your T levels are in the normal range, your muscles don’t respond much to it. So in my aspects of your life you’ll have “normal T characteristics” but in the muscle you’ll still react like a low-T person (although it will be less bad than without the TRT)
That’s a tricky one because some people will convert the DHEA to estrogen. And oral DHEA supplementation isn’t that bioavailable (cream is better). In general DHEA therapy works better on women then men.
Before I seek prescription DHEA, have you encountered any older athletes whose DHEA:cortisol ration was in the toilet?
Four weeks ago I started a new program, trying to reduce my cortisol by training day reduction to 4 days a week. I was working out 5 days a week (M, T, Th, F, S). I was thinking having a rest day after both “heavy” days would help reduce cortisol.
- Monday - Legs (what I call heavy, considering two artificial hips)
- Wednesday - Upper body (heavy that includes sets to failure in good form)
- Friday - Legs (primarily 30-10-30 for thighs)
- Saturday - Upper body (heavy shrugs [seated to protect hips], remained of workout is 30-10-30)
I alternate 30-10-30 with exercises (one exercise per body part) of 6 sets of 6 reps with a 10 second rest every month. I like to minimize adaptability to any particular program. The heavy days I have been doing ongoing, but changing rep ranges from 6 to 10 reps periodically.
Personally, I believe that older lifters should. train 1-day on/1-day off (that’s what I’m doing).
Do not seek DHEA medication. Have your levels tested first.
But I’m reiterating my original point: there comes a point where the most you’ll be able to do is slow down muscle loss. I absolutely believe that people can progress into their 50s. I’ve had some clients progress in their early 60s (one even beat his deadlift record at 63 and kept competing in firefit events until he was 68). But after 70 I’m just not sure man, I haven’t seen it.
I honestly wish I had a different answer, in part because I’ll get there one day and wish that I could maintain what I have forever. And yes, adjusting hormone levels will help you slow down the process. But it doesn’t account for other factors involved in aging.