People often say that a man is a flower at 30 years old. Even at 40 years old, he is still a young adult. With the passage of time, he will be 50 years old.
At this stage, my life has passed half a century, and there are still ten years before the door to retirement.
Whether you admit it or not, the traces of time have been engraved on your face, and your physical condition is not as good as before.
Looking at the little boys who are exercising on the Internet, they show off their chest muscles and 6-pack abs, and the whole screen is full of youthful breath. At this time, you are also Was eager to try, so he walked into the gym.
So how can a 50-year-old man train to gain muscle quickly?
1. Basic fitness training
After the age of 35, most men seldom exercise . At the age of 50, the physical decline is very obvious, and it is difficult to climb stairs or walk 2 kilometers.
Because I am usually busy with work and entertainment, I often stay up late to work overtime, sleep time is very short every day, my metabolic capacity is also declining, and my abdominal fat is gradually increasing.
Direct strength training, even with light weights, will be difficult. If it is a barbell movement, it is easier to pant, and in the end, it will not be able to persist.
So now it’s time to start with physical training, including aerobics and some freehand movements.
Choose running, elliptical and spinning for aerobic exercise, alternately train 1 item every other day, 15 times each time -20 minutes.
Squats, push-ups, and bench flexion and extension can be selected for freehand movements. Alternately train 1 movement every day, each movement separately Do 5 sets of 10 reps.
2. Core Strength Training
Any strength training movement requires the participation of core muscles. It covers the entire area around the waist and abdomen and is key to stabilizing back posture.
If your core strength is weak, you are prone to bending and slumping problems when doing bent-over rows, deadlifts, squats, etc.
At the same time, training the core can also help increase the weight, reduce the pressure on the lower back, make the movement posture more standard, and avoid the risk of injury.
So now it’s time to do core strength training, mainly doing bent over and supine freehand movements.
You can choose “Swiss ball support and plank support” for bending over, and alternately train 1 exercise every day. Do 5 sets of each action for 30 seconds.
You can choose “lifting your legs on your back and standing on your back”, and alternately train 1 movement every day. Do 5 sets of 10 times for each movement.
3. Lower body muscle training
As the saying goes, “Old people get old first”, and men are no exception.
At the age of 50, the muscles of the legs will shrink significantly, especially the calves will be very thin.
At the same time, due to long-term sitting, the hip muscles are tense, and the entire posterior chain muscle group is very weak, which will cause lower back pain.
The entire lower body muscles, including the muscles of the buttocks, thighs and calves. All three areas need intensive exercise to increase testosterone and make you look younger.
Therefore, the lower body muscle training is now performed, mainly for the front thigh, rear thigh, buttocks and calf muscles.
Can do 4 exercises: Barbell Squat, Straight Leg Deadlift, Glute Bridge and Standing Calf Raise strong>, do 6 sets * 10 times, 5 sets * 10 times, 5 sets * 12 times and 4 sets * 15 times, and you can train once a week.
4. Chest and back muscle training
Among the upper body muscles, the pectoralis muscle is located on the front side of the body, which is the facial muscle of men.
The back muscles are located on the back of the body, directly covering the entire spine and both shoulder blades.
The two parts are antagonistic muscles to each other, and they both belong to large muscle groups. Only with balanced muscle strength can a good personal posture be maintained.
A 50-year-old man, if he sits for a long time, is prone to have rounded shoulders, often with weak back strength and no thickness in his chest muscles.
So it’s now possible to train the pecs and back on the same day, focusing on compound movements.
Barbell bench press and incline dumbbell bench press for the chest muscles.
High pull down and barbell row are optional on the back.
Do 4 movements respectively: 5 sets of 10 times, 5 sets of 12 times, 5 sets of 12 times and 5 sets of 10 times, and you can train once a week.
5. Upper body muscle training
When the circumference of your lower body muscles, chest muscles and back muscles increase, the muscle strength of your whole body will also increase. In strengthening, the weight of the equipment used will gradually increase.
At this time, it is necessary to strengthen the upper body muscles, increase the thickness of the shoulder muscles, and make the shoulders appear wider on both sides.
It can also increase the muscle circumference of the upper arm, improve the muscle strength and line beauty of the entire arm, and provide room for improvement in the training of the chest muscles and back.
You can train your shoulder muscles first and choose 3 exercises: Reverse Machine Fly, Dumbbell Press and Dumbbell Lateral Raise .
Next, work your arm muscles and choose 3 exercises: Dumbell Curl, Rope Press, and Barbell Curl .
You can do 5 sets*12 times for each movement, and the two parts are combined for training, once a week.
Note: The first two items of physical training and core training belong to the basic skills, which will directly affect all the later training movements.
After formal training, you need to follow a fixed training plan. Core training should be placed before training, and physical training should be placed after training.
For example, train lower body muscles on Monday, chest and back on Thursday, shoulders and arms on Saturday, and you can train 3 times a week .
Start with a fixed group, and then gradually increase the weight used, and keep up with the usual diet. If you stick to this for about 1 year, the overall muscle circumference will increase.
50-year-old men are no longer young. They need to recognize the reality of age. If they want to gain muscle, they must take every step, and don’t pursue training excessively. Intensity, it is good to practice 3 times a week – Yumi AI Fitness