Answer: Whether anyone gains muscle depends upon several factors, including total caloric intake (you must have a surplus of nutrients to build muscle), type and amount of activity/exercise and appropriate rest. Muscle gain also depends on experience, genetics, and gender. A novice at any age can acquire muscle tissue. In fact, there are studies showing that men in their 90s can still add lean body mass. However, as a person ages, the anabolic (building) hormonal environment decreases, making muscle gain slower and more challenging. For those who have trained for many years and have already added a significant amount of muscle, progress is usually slower than for the novice. For anyone, regardless of age, the rate of LBM gain slows as one approaches their genetic limitation.
If your primary goal is gaining muscle and this is occurring slowly, then we suggest you cut back the cardio to 2-3 times per week for 30 minutes each session.
If you are not gaining approximately one half to one pound every two weeks, you must consider the following information:
- Are you eating everything in your recommended food plan? (Get a free sample menu by clicking here and scrolling down. It just takes a few minutes.)
- Are you performing all of the recommended exercises for your ability level?
- Are you performing each exercise correctly and manipulating the variables?
- Are you taking proper rest between workouts (i.e., not over training)?
- Are you making the most of supplementation, especially using a pre- and post-workout formula? Click here for information on maximizing the hormonal environment for muscle growth
- Lastly, those wishing to gain LBM cannot miss meals or skimp on nutrients. Therefore, a meal replacement or substitute as well as a multivitamin and mineral formula may serve you well.