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.
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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.