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Answers from the BJC Experts

Ask the BJC Expert allows you to get the answers you need about a variety of health, medicine and exercise issues to help you live a more healthy life.

Please browse the most recent questions below or use the search the questions feature to see if the answer to your question is already given. If not, please submit a new question for our experts.

I am a 62-year-old male and like the feeling of being bulked up. Is it possible for a guy over 60 to bulk up or counter productive?

It’s totally possible for you to start bulking up, even at 62. There are a few factors to consider that may make this a tough feat — testosterone, strength, and diet. In order to start gaining muscle mass at any significant rate, you must have testosterone. If you feel like yours may be low, consult your physician.

If everything checks out all right, then it’s time to hit the weights hard. Strength should be your focus first — get as strong as you can, lifting heavy weights for low-moderate repetition ranges. Once you’ve peaked, start adding in more and more volume each week making just small increases in the amount of weight you lift over time with each muscle group.

The more progressive the better — muscles grow best when they have progressively increasing amounts of resistance over time. It’s not about fatiguing muscles to the point of exhaustion every set.

In order to get the most of your workouts, examine your diet — you should be taking in enough calories to gain weight, and increase your protein intake to about 1-1.3 grams of protein per pound of bodyweight. If you’re taxing your muscles correctly in the gym, this should help with growth and recovery.

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