expert’s secret

Reaching 50 years of age and continuing to gain muscle mass are quite compatible. It’s true that it gets more difficult over the years, but you can continue to gain muscle mass if you follow an appropriate diet and exercise regularly towards this goal. Staying active is not the same as working towards a specific goal, in this case it is about increasing muscle mass, and for this you need to follow a number of tips recommended by sports experts.

Where the vast majority fail is that although they are training with weights, they are not lifting at intensity.”

Aroa Baladron, personal trainer

Aroa Baladron, a personal trainer, talks about the importance of intense weight training, as long as each trainee’s injuries or medical limitations are taken into account. “The thing where the vast majority fail is that although they lift weights, they don’t lift with intensity,” explains Aroa. The problem is that while strength training is increasingly becoming a part of the daily routine of people over 50 (and not just younger people), it requires intensity. The key is not just the weight training, but also the intensity. This phrase points out a common mistake that is not achieving the appropriate level of intensity during training.

They don’t load the muscles as much as they could, they stay in their comfort zone.”

Aroa Baladron, personal trainer

This can result in you not lifting enough weight or not training to the point of muscle failure. “People don’t challenge their muscles as much as they could, they stay in their comfort zone,” the trainer explains. In addition, this strength and intensity exercise is the key to muscle growth and, conversely, to increasing strength. if the body does not perceive the required stimulus, changes may be minimal or not occur at all.

What does it mean to train intensely?

When we talk about intense training, we mean stress on the muscles. One of the keys is achieving muscle failure. This can be achieved by performing as many repetitions as possible (as long as they are performed with proper form to avoid injury). Another factor we must take into account is to carry enough weight to exercise the muscles. The weight shouldn’t be so light that you can perform multiple reps effortlessly, but not so heavy that you can’t complete the circuit.

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Exercises to gain muscle mass

1

Curl biceps with weights: You should lift two weights with your arms extended, palms facing up. With your knees slightly bent, slowly lift the weight toward your shoulders and perform several reps.

2

Bulgarian squat: You must raise your leg and lean on some stable element. With your arms parallel to your body, bend your knee so that it is in line with your ankle and hip. To add more weight, hold a dumbbell in each hand.

3

“Hip Push”: This exercise involves lifting your hips. You need to sit on the floor and lean on the step, bending your legs and supporting the area of ​​your shoulder blades. The hip should be raised up. You can add weights to increase the intensity.