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[Gary11]

I am now 47yrs young and have Id call a rugby players type build I propose to loose a bit of weight ,I run 3-5 miles 3 times a week for cv and want to build up again my arms and chest my 19yr old has strarted training seriously and I aint ready to be the wimp of the family! I used to train hard and bulked up quite well when I was younger can I expect muscle growth from weights at my age or will i need any supplements to help I weigh 15st 7lb at present?
Thanks
G

[Number 8]

There is no reason why you can't put on "good" weight. Your metabolism will be slower, which should aid the growth because your body won't be burning up the cals too quickly. I would start with an overhaul of your diet before taking supplements. Supplements should (as the name suggests) supplement a good and balanced diet. I would up my protein intake through diet first and then when you reach a plateau start hitting some protein shakes. You want to be consuming roughly 1-2g of protein for each pound you weigh, but gradually work up to this consumption until you notice the effects.

I would do a conditioning routine for your upper body to start with so go for something like 3 sets of 12-15 reps for each exercise before hitting heavy weights (4-6 reps) and do this for 6-8 weeks. This will allow your "supporting connections" (e.g. ligaments) to strengthen and to take on the additional stress.

NB I'm not a qualified PT

Edited by Number 8 on Monday 20th September 13:55

[LordGrover]

It's surprising what you can do at our advanced age.
I'd done no sport or fitness activity of any kind until I was 40. I've been a bloater in the past but I'm naturally a slim(ish) build, but with a belly and getting moobs. I spent several years doing what everyone else does at the gym; plenty of cardio and a few weights machines - never got me anywhere - just dispirited. It took me a fair while reading up and trying different things until I hit upon something that worked for me - and still does.
The key thing is learning to eat and train properly - neither work alone.
Find yourself a programme on the interweb (I use Burn the Fat, Burn the Muscle by Tom Venuto but there are plenty out there) - my only advice would be avoid the ones offering miracle cures and instant rewards. It takes effort and a little time - unavoidable.
Once you start seeing results it's quite addictive - fun too.
Plenty of totty at the gym while you're stretching out/cooling down.

[Lost_BMW]

I'm 50 and every time I make a concerted effort to get back into lifting (alternating between lay offs/work stress/injury and interval training/boxing instead) it comes back pretty quickly, as long as I get enough protein. When I started to do military press again last winter it came back at about +10lbs per week (for the same reps) for 6 weeks until shifting focus due to an inner elbow issue when cleaning. Similar for bent rows and shrugs now - a focus on them for a couple of months and back it's come.

Injuries and joint aches are a problem for me but most of the damage was done years back. Muscle/strength wise shouldn't be too bad - I've gained back about 2/3 of my previous weights on most things and am nearly as strong on others as I was at 30 despite not training just for 'bodybuilding' or weight lifting per se.

I'd just make sure you warm up well and stretch afterwards - things I neglected.