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63 years old , pics from my last show...and in need for advice

joe 2013

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This last saturday i competed at the WABBA Swiss nationals . I entered the +50 division as there isn't a +60 cathegory ( there will be in 2020 ) . So at 63 years old i went against guys 10-13 years younger...took eventually 4° place which i'm very proud off . Nowi heed some advice . My legs from 60 to now have lost quite a bit of mass . Tried everything , different protocols but nothing has worked so far . I already sent a p.m. to Emeric asking for help but i'll consider and welcome any advice from you guys . Funny how my upperbody is still competitive ( expecially from the back ) as you can see from the pics below
Thanks for any help you can give...need to add size to my wheels


I'm the onevwith glasses and green trunks

 
Last edited:

danieltx

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You look great - awesome job competing against the younger guys.

At 32, I unfortunately don't have anything good to offer on legs. The one thing I've seen Emeric recommend for keeping mass on them as you age is more training frequency - I believe he recommends 4 times a week for guys in their 60s.
 

emeric delczeg

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Leg training

This last saturday i competed at the WABBA Swiss nationals . I entered the +50 division as there isn't a +60 cathegory ( there will be in 2020 ) . So at 63 years old i went against guys 10-13 years younger...took eventually 4° place which i'm very proud off . Nowi heed some advice . My legs from 60 to now have lost quite a bit of mass . Tried everything , different protocols but nothing has worked so far . I already sent a p.m. to Emeric asking for help but i'll consider and welcome any advice from you guys . Funny how my upperbody is still competitive ( expecially from the back ) as you can see from the pics below
Thanks for any help you can give...need to add size to my wheels


I'm the onevwith glasses and green trunks

Can you post you leg training routine? and how many time per week?
 

Delt123

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Am I too pessimistic if I would say that it's likely not going to happen? You're in great shape but I doubt you could gain a significant amount of muscle on your legs at that age. Legs seem to be the first to go with age.

Why did they got smaller from 60 to now? An injury?
 

SOUR DIESEL

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^^^outstanding Joe!!!!!

..i'm impressed ..you have no fat on lower back/waist :headbang:

agreeing to compete against a group 10-13 yrs younger is impressive in it's own way ..show your love/enthusiasm for the sport


brother for me ..growing past plateaus have come by punishing the particular muscle with increased volume
 

joe 2013

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Can you post you leg training routine? and how many time per week?
Been switching leg workouts every 6 weeks . My last routine 1x week
Warm up leg extensions 4 sets 20 reps
Seated leg curls 4x15
Leg press 4-5 sets pyramid up 15 reps
Smith machine squats 3-4 sets 10-12 reps
Dumbell deadlifts 3x12
Lunges ( bodyweight ) 3-4 sets 15 steps
 

joe 2013

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Am I too pessimistic if I would say that it's likely not going to happen? You're in great shape but I doubt you could gain a significant amount of muscle on your legs at that age. Legs seem to be the first to go with age.

Why did they got smaller from 60 to now? An injury?
They just got smaller without changing anything....my upperbody is still there . I'm not givin' up ...never
 

Elvia1023

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Been switching leg workouts every 6 weeks . My last routine 1x week
Warm up leg extensions 4 sets 20 reps
Seated leg curls 4x15
Leg press 4-5 sets pyramid up 15 reps
Smith machine squats 3-4 sets 10-12 reps
Dumbell deadlifts 3x12
Lunges ( bodyweight ) 3-4 sets 15 steps
What was the routine before this? Do you ever do very high frequency? I am not old but I would think lower daily volume and higher frequency would be worth trying. So the main leg muscles are trained 2-3 times weekly over 3-4 different days. Great job though and you looked super impressive at the show. They all look great from that pic.
 
Last edited:

joe 2013

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What was the routine before this? Do you ever do very high frequency? I am not old but I would think lower daily volume and higher frequency would be worth trying. So the main leg muscles are trained 2-3 times weekly over 3-4 different days. Great job though and you looked super impressive at the show. They all look great from that pic.
Before the routine i did last i was doing 2xweek but splitting...quads on monday snd hams and calves on thursday . Never tried lower volume- high frequency maybe i should do just that . I think Emeric support this kind of leg protocol workout for older guys . Waiting for his input on the matter . Thanks Elvia
 
Last edited:

prodaf

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You re amazing :love:
 

alfresco

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well . . .

Hey Joe 2013,

Not trying to be a dick . . . just speaking from the experiences
and observations of a 65 year old.

If you don’t have the legs you want now (you being 63) you
aren’t going to ‘have them’ moving forward; age being the
primary factor.

You are welcome to try adjusting you training and whatever
supps you are taking but it is my opinion, it is not going to
make an appreciable difference. At our age, personally,
just keeping what we have is a full time job :(

Legs have always been a proportional weakness in my physique.
And I have tried literally every routine known to mankind in my
40+ years of training. And while they did improve when I was
was younger, they were never my strong suit and I have noticed
that they are among the first things to lose size as I get older.

My legs still have the same shape, the same separation (with
increased vascularity as a result of hard training and diet) but
they are a smaller version of their previous self.

It has been my experience and observation of probably
thousands of weight trainers / bodybuilders that the ones that
hold on to their legs as they are and the ones that had ‘naturally’
good legs when they were young. I see older men in my gym
all the time. A few, very few, have good legs and the ones
that do have great legs (like a twenty year old, no loss) almost
always have them at the expense of their upper body. I have
talked to them about their leg development and they have
universally said they do nothing for their legs, always had them
and they have not diminished with age. (Pisses me off ;))

I could go on and on about the unavoidable shape and size
changes that occur in different body parts a function of ageing,
but I don’t what to bore or depress anybody.

So post-up your routine and maybe, just maybe, somebody
will suggest something you have not tried (I doubt it. You are
a smart guy.) Give some of the well-meaning suggestions a try
and I hope you find what you are looking for.

They key here, as with any training routine, is finding some-
thing that you believe in and will execute faithfully until you
are able to objectively able to access your results.

Sorry if I come off as negative, I am just trying to be honest
and share my experiences and not get your hopes up with
some unrealistic progress.

Finally . . . you look healthy and great for any age. A big thumbs
up for you. Keep training. You are living proof that weight training
is the fountain of youth.

PS. Emeric, as you mentioned, is about our age, has very good
legs and he is very knowledgeable, always nice and helpful,
and he may be able to provide some valuable insight.
 

Elvia1023

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Hey Joe 2013,

Not trying to be a dick . . . just speaking from the experiences
and observations of a 65 year old.

If you don’t have the legs you want now (you being 63) you
aren’t going to ‘have them’ moving forward; age being the
primary factor.

You are welcome to try adjusting you training and whatever
supps you are taking but it is my opinion, it is not going to
make an appreciable difference. At our age, personally,
just keeping what we have is a full time job :(

Legs have always been a proportional weakness in my physique.
And I have tried literally every routine known to mankind in my
40+ years of training. And while they did improve when I was
was younger, they were never my strong suit and I have noticed
that they are among the first things to lose size as I get older.

My legs still have the same shape, the same separation (with
increased vascularity as a result of hard training and diet) but
they are a smaller version of their previous self.

It has been my experience and observation of probably
thousands of weight trainers / bodybuilders that the ones that
hold on to their legs as they are and the ones that had ‘naturally’
good legs when they were young. I see older men in my gym
all the time. A few, very few, have good legs and the ones
that do have great legs (like a twenty year old, no loss) almost
always have them at the expense of their upper body. I have
talked to them about their leg development and they have
universally said they do nothing for their legs, always had them
and they have not diminished with age. (Pisses me off ;))

I could go on and on about the unavoidable shape and size
changes that occur in different body parts a function of ageing,
but I don’t what to bore or depress anybody.

So post-up your routine and maybe, just maybe, somebody
will suggest something you have not tried (I doubt it. You are
a smart guy.) Give some of the well-meaning suggestions a try
and I hope you find what you are looking for.

They key here, as with any training routine, is finding some-
thing that you believe in and will execute faithfully until you
are able to objectively able to access your results.

Sorry if I come off as negative, I am just trying to be honest
and share my experiences and not get your hopes up with
some unrealistic progress.

Finally . . . you look healthy and great for any age. A big thumbs
up for you. Keep training. You are living proof that weight training
is the fountain of youth.

PS. Emeric, as you mentioned, is about our age, has very good
legs and he is very knowledgeable, always nice and helpful,
and he may be able to provide some valuable insight.
After talking to numerous older guys about their training etc and what I see in them I 100% agree with everything you state. If you naturally don't have legs even at an younger age you have to fight to keep them and I am sure than just gets harder the older you get. The only guys who tend to make noticeable gains in their older years are guys that either started training very old or ones that had a big break from drugs/training/diet. Joe has obviously been training hard for years and it shows but if they haven't grown now they probably won't regardless of the routine. Although with hope and determination a new routine may add something and improve certain areas so it's always good to try new things and never give up.
 

chinaboy

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Awesome physique. I hope I look that good at 65.
 

joe 2013

Member
Registered
Joined
Aug 20, 2014
Messages
274
Hey Joe 2013,

Not trying to be a dick . . . just speaking from the experiences
and observations of a 65 year old.

If you don’t have the legs you want now (you being 63) you
aren’t going to ‘have them’ moving forward; age being the
primary factor.

You are welcome to try adjusting you training and whatever
supps you are taking but it is my opinion, it is not going to
make an appreciable difference. At our age, personally,
just keeping what we have is a full time job :(

Legs have always been a proportional weakness in my physique.
And I have tried literally every routine known to mankind in my
40+ years of training. And while they did improve when I was
was younger, they were never my strong suit and I have noticed
that they are among the first things to lose size as I get older.

My legs still have the same shape, the same separation (with
increased vascularity as a result of hard training and diet) but
they are a smaller version of their previous self.

It has been my experience and observation of probably
thousands of weight trainers / bodybuilders that the ones that
hold on to their legs as they are and the ones that had ‘naturally’
good legs when they were young. I see older men in my gym
all the time. A few, very few, have good legs and the ones
that do have great legs (like a twenty year old, no loss) almost
always have them at the expense of their upper body. I have
talked to them about their leg development and they have
universally said they do nothing for their legs, always had them
and they have not diminished with age. (Pisses me off ;))

I could go on and on about the unavoidable shape and size
changes that occur in different body parts a function of ageing,
but I don’t what to bore or depress anybody.

So post-up your routine and maybe, just maybe, somebody
will suggest something you have not tried (I doubt it. You are
a smart guy.) Give some of the well-meaning suggestions a try
and I hope you find what you are looking for.

They key here, as with any training routine, is finding some-
thing that you believe in and will execute faithfully until you
are able to objectively able to access your results.

Sorry if I come off as negative, I am just trying to be honest
and share my experiences and not get your hopes up with
some unrealistic progress.

Finally . . . you look healthy and great for any age. A big thumbs
up for you. Keep training. You are living proof that weight training
is the fountain of youth.

PS. Emeric, as you mentioned, is about our age, has very good
legs and he is very knowledgeable, always nice and helpful,
and he may be able to provide some valuable insight.
Thanks i appreciate your honesty . I had legs , they just shrank with age
2011 Wabba world champion over 50 ( i was 55 )
 

Elvia1023

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Thanks i appreciate your honesty . I had legs , they just shrank with age
2011 Wabba world champion over 50 ( i was 55 )
Amazing physique. It's sad what age can do to our bodies as everyone can see 8 years prior your legs were gtg.
 

maldorf

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You look really great in the age 55 photo. It seems to me, after looking at your photo of when you were younger compared to now that you lost mass all over and not just in your legs. I don't know that your proportions between upper and lower body really changed that much. Maybe you are just more sensitive to your legs getting smaller?
 

fitzchivalry

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Messages
369
You look really great in the age 55 photo. It seems to me, after looking at your photo of when you were younger compared to now that you lost mass all over and not just in your legs. I don't know that your proportions between upper and lower body really changed that much. Maybe you are just more sensitive to your legs getting smaller?
I agree. Looks to be about equal all around.
 

joe 2013

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You look really great in the age 55 photo. It seems to me, after looking at your photo of when you were younger compared to now that you lost mass all over and not just in your legs. I don't know that your proportions between upper and lower body really changed that much. Maybe you are just more sensitive to your legs getting smaller?
Weighed 80 kg in 2011 , 79kg last saturday . Lost more in the legs than upperbody
 

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