Posted by: Barney
As men get older less testosterone (T) is produced, but if the man has been training on a regular basis through his 30's and 40's the chances of loss of strength because of less T are less. Our body's ability to recover comes from habit as well as testosterone.
After 50 years all men will feel weaker to some degree simply because of the slowing down of the daily testosterone produced. Unfortunately it affects everything else which is why clinical research was done to examine how this lower daily T levels affect muscle growth and stability.
The study was done over 12 weeks and only on lower body movements doing 10 to 15 reps with an easy weight and then 6 to 8 reps with a difficult weight. All the volunteers in the study were men over 80 years old, often with no or little exercise experience.
The researches were motivated to prove that muscle strength, power and the area of cross-sectional muscle fiber can be increased in senior citizens. Because of the fragile age of these men eccentric movements were done with half the volunteers.
The result conclusively proved that improvements in general strength and balance were possible from weight training after the age of 50 and beyond. It important to note that the time for full recovery to occur will be longer because of the decreased daily T floating around.
The routine listed below should be done 2 or 3 times a week if you are over 50, but if you have been training on a regular basis then your ability to recover will be increased dramatically.
Leg Press 3 X 6-8 reps
Barbell Bench Press 3 X 6-8 reps
Seated Cable Rows 3 X 6-8 reps
Lying Leg Curls 2 X 8-10 reps
Leg Extensions 2 X 8-10 reps
Dumbbell Shoulder Press 2 X 8-10 reps
Barbell Curls 2 X 10-12 reps
Triceps Pushdown 2 X 10-12 reps
Crunches 2 X 12-15 reps