That’s your formula.
Intense, Consistent, Resistance Training.
If you want to know how to increase muscle mass after 50 years old without spending a lot of time in the gym, watch the workout below.
Intensity is just work per unit of time. So there are a lot of ways to increase intensity.
Consistency is exercising two to four (depending on your approach) times per week. And doing it week after week without fail.
Even a crappy workout, done consistently, will produce results.
And of course some type of Resistance Training is required. To build muscle, you have to break it down by straining against a load. It can be your own bodyweight, kettlebells, barbells, resistance bands or machines.
It all works. Some better than others.
Look at the movements.
So you’ve got Hip Hinge, Squat, Push, Push.
Compound movement. Big muscles engaged. And a continuous cycle.
You overlay the Ladder approach. Intensity builds cycle after cycle as you climb the ladder.
Then down the ladder. You kick it into overdrive to hold your intensity up as fatigue sets in.
It works really well.
What do you find increases intensity the most? Heavier weight, more reps or explosive movement? Comment below.
Mark aka The Old Spartan and Over-50 Fitness Savior is a 61 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark works with Active Boomers wanting to squeeze back into their college jeans using his signature Spartan Method system.