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

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

1 per week is not enough, try same routine 2 times per week, and do lunges with 5kg dumbbells in (hold 1 5 kg dumbbells on each hand) 3 sets 15 reaps)

And on the non leg days, in the end of your upper body training do 1 set of 30 reps body weight squats. Do this for 8 weeks and after 8 weeks I will show you how to incorporate negatives.
 
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

PM me you hormone cycle ( if you do use any hormones)
 
1 per week is not enough, try same routine 2 times per week, and do lunges with 5kg dumbbells in (hold 1 5 kg dumbbells on each hand) 3 sets 15 reaps)

And on the non leg days, in the end of your upper body training do 1 set of 30 reps body weight squats. Do this for 8 weeks and after 8 weeks I will show you how to incorporate negatives.

Ok will do...thanks
 
great job bro, you look great

I would foam roll before and after workouts and pre-exhaust as much as I could for growth.
 
Last edited:
OK!

I dont know about your diet BUT.

If your following a LOW FAT DIET. You need to eat more Fatty Protein Source to Up Estrogen Deposit on the Tighs, So that you will gain Muscle mass in the Thighs.

Bald Guy with yellow suit to the right of you have way more mass.

So if all you eat is Eggwhites, Chicken, White fish. For protein source.

You need to Eat Whole eggs, Ground beef, Salmon. More fatty protein source.

Monoinsaturated fat Increase Thigh Size.

Polyinsaturated fat Increase Pectoral Size.

Saturated Fat Increase Glutes Size.

They modulate Estrogen Receptors in those place so you gain more muscle mass in those place.
 
Last edited:
OK!

I dont know about your diet BUT.

If your following a LOW FAT DIET. You need to eat more Fatty Protein Source to Up Estrogen Deposit on the Tighs, So that you will gain Muscle mass in the Thighs.

Bald Guy with yellow suit to the right of you have way more mass.

So if all you eat is Eggwhites, Chicken, White fish. For protein source.

You need to Eat Whole eggs, Ground beef, Salmon. More fatty protein source.

Monoinsaturated fat Increase Thigh Size.

Polyinsaturated fat Increase Pectoral Size.

Saturated Fat Increase Glutes Size.

They modulate Estrogen Receptors in those place so you gain more muscle mass in those place.
Thsnks for the tip brother . For the record guy in yellow trunks won the cathegory . He's 52 years old
 
OK!

I dont know about your diet BUT.

If your following a LOW FAT DIET. You need to eat more Fatty Protein Source to Up Estrogen Deposit on the Tighs, So that you will gain Muscle mass in the Thighs.

Bald Guy with yellow suit to the right of you have way more mass.

So if all you eat is Eggwhites, Chicken, White fish. For protein source.

You need to Eat Whole eggs, Ground beef, Salmon. More fatty protein source.

Monoinsaturated fat Increase Thigh Size.

Polyinsaturated fat Increase Pectoral Size.

Saturated Fat Increase Glutes Size.


They modulate Estrogen Receptors in those place so you gain more muscle mass in those place.


That's pretty specific. I'll bite, where did you garner this information?
 
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.

Regardless of the results, at the end of the day, the search and experimentation is what keeps us going.
 
OK!

I dont know about your diet BUT.

If your following a LOW FAT DIET. You need to eat more Fatty Protein Source to Up Estrogen Deposit on the Tighs, So that you will gain Muscle mass in the Thighs.

Bald Guy with yellow suit to the right of you have way more mass.

So if all you eat is Eggwhites, Chicken, White fish. For protein source.

You need to Eat Whole eggs, Ground beef, Salmon. More fatty protein source.

Monoinsaturated fat Increase Thigh Size.

Polyinsaturated fat Increase Pectoral Size.

Saturated Fat Increase Glutes Size.

They modulate Estrogen Receptors in those place so you gain more muscle mass in those place.

Yes and if you eat more trans fats you increase your penile size :eek:
 
i like to be logical

use case studies...
has ANY bb'er EVER increased leg size after 50 yrs old?
i have never heard of it.
-F2S
 
use case studies...
has ANY bb'er EVER increased leg size after 50 yrs old?
i have never heard of it.
-F2S

I get what you are saying and I agree in 'principle' . . .
all other things being equal but . . . when I started
TRT at 50 years old (I am 65 now, signing up for
Medicare in a literally a few hours) my legs increased
in size along with everything else. As my doses
increased along came additional muscular size . . .
for a while . . . it did not last regardless of the
dosage, and while not massive by any stretch of
the imagination (600mg every 10 days was my
highest . . . but felt like shit) there was defiantly
a dosage / size and effect relationship, again,
for a while.

As my dosages returned to a more reasonable level,
~10mg per day, I have lost some muscle, mostly
in the legs but I am leaner and perhaps look better
whatever the hell that means . . .

As I got older, lets say easily the last 6 - 8 years, it
has been a struggle to just maintain what little I
have. That includes about all body parts, with legs
being the first to 'go'. I still look way better than
I did when I started TRT but that will fade as father
time has it's unavoidable way with me. As long as
my health hangs in there I am good to go. What I
look like is in second place, a more solidified
second place as time goes by.

Now . . . I if could only get my legs to improve ;)

I'm rambling . . . sorry, but to get circle back around
to the gist of your post, yes, I do not know of any
bb'er who has been active in the sport (caveat),
increased their leg size after 50 yrs. old. And if
somebody knows of one, please let us know.
 
I know you're asking advice, I'm not the one to give it to you with the wealth of knowledge on this thread already...
But Bro, You Awesome...Props
 
At your age you need to train more often hitting each body part at least twice a week

Please listen to Emeric
 
At your age you need to train more often hitting each body part at least twice a week

Please listen to Emeric

That's what i started to do... legs and chest 2xweek . Emeric gives great advice
 
At your age you need to train more often hitting each body part at least twice a week

Please listen to Emeric

More frequent and less intensity and low volume?
 
^^^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
Just want to say thanks for your kind words
 

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