It’s virtually all upside …you only need to keep training to maintain the positive benefits, at any age. I have also found that when a man learns to successfully squat, press, and deadlift, everything else he needs to technically learn within a new strength training programs becomes simpler… Your joints are usually healthy, and you’re not dealing with chronic training injuries. When you start training at 40+ and over, many positive results will still happen and do so very quickly, as most of us are “ mostly untrained ” at the very beginning of our training, – which is a positive. I may be sore from hard training, but overall, I am healthy, strong, and highly resilient. Today, I train four days a week, each training session is about an hour to an hour and a half. I am always cycling my training for either adding more lean muscle size, improving body recomposition or strength. I am happy with these numbers adding more strength is not really my primary focus, – all the time. Today I squat over 400, bench 315, press 205, deadlifting 500. in 90 days, nothing earth shattering for a twenty-year-old, but very respectable at 50. I fell in love with the back squat, and I progressed from an empty bar, to over 330 lbs. Īfter finishing my first barbel strength training program, Starting Strength, I got reasonably strong, by following the program as it was designed, and by training optimally – I lifted only three days a week, slowly adding more weight to the bar on the big compound lifts. So, – After 50, after year three, adding two pounds a year would be a realistic goal to shoot for along with steadily improving your overall body composition, which is really losing more fat.īy most people standards, I have been somewhat successful in the “iron game”, perhaps even uncommonly so for 50, but for our purposes here, let’s cover where I am today after consistently applying some of the key principles learned while developing the Kratos Method.
#Bigger leaner stronger app pro
Just to give you some actual context on overall muscle building, Pro Bodybuilders in their peak, and using anabolics year-round can only add 5 lbs. I can live with this, but I will continue to increase the dieting intensity to drop some more fat over the next six months…that’s why it’s not 226 lbs today, and it’s now 205. It represents 10 ½ pounds of lean muscle, and over 21 pounds of fat loss. You may be thinking, that’s not a lot, but consider the pictures on this site that I have shared with you. in year 3 and 4, but these numbers will continue to decline after 40, 50 and so on…. of muscle in their first year, if untrained, with another 3-4 in their second, and with 1.5 – to 2.5 lbs. If utilizing the Kratos Method’s principles as intended, the average 40+ individual can expect to put on approximately 5-6 lbs. įat isn’t muscle, water isn’t muscle, glycogen isn’t either. of lean muscle in 3 ½ years’ time, this is on the high side for 40, let alone 50. I stand 6’ and weigh 205 lbs., body fat is about 12 to 13% here, my educated guess from expensive DEXA scans is that I have put on 10 ½ lbs. Respectable, all things considered equally…I started late, I had to learn to work smart. Our health and fitness goals are always a work in progress at any age, and this is my physique today.
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