YES! You Can Build Muscle After 60 (Periodization Is AMAZING)

“YES! Men Over 60 Can Gain Muscle Using This Periodization Training Plan”

**”Quarterly Periodization Training for Older Men: Stay Strong & Build Muscle with Age!"**

In this video, we dive deep into quarterly periodization training, a powerful strategy designed to help older men continue building muscle and strength as they age. Whether you’re in your 60s, 70s, or beyond, this approach can keep you progressing without the burnout or injury risks that come with more aggressive training methods.

We’ll cover:
- What quarterly periodization is and why it’s perfect for older men
- How to adjust your lifting routines every 3 months for sustained gains
- The benefits of lighter lifting and strategic rest days
- A sample workout plan with a designed chart for easy reference

If you’re serious about staying in shape and defying the odds as you age, this video is for you. Watch until the end to see how you can customize this plan to fit your fitness goals and keep growing stronger year after year.

Chapters:
00:00 Introduction
01:15 Quarterly Periodization Training explained
02:42 Q1 - Building a Strength Foundation
03:45 Q2 - Muscle Endurance / Hypertrophy
05:21 Q3 - Recovery & Maintenance
06:44 Q4 - Muscle Gains (Hypertrophy)
08:07 Final Thoughts

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Thanks for watching, and stay strong!

#NaturalWeightlifting #FitnessOver40 #MuscleGain #FitnessMistakes #HealthyAging
#weightlifting #exercise #weightloss #workout #fitnessover40 #fitnessover50 #fitnessover60

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[spiracha]

At last, something aimed at us, not unrealistic, competitive bodybuilders.

[johntwineham]

Age 76, started lifting 8/9/2033. Weighed then 210.0, now a year later, 186 (5'10.5"). Went from struggling with minimum weights on bench to 205x6 no spotter and 225x2 with spotter. 70x10 incline dumbbell. Waist now at 33". Just another case of putting on strength and muscle at any age, if you work at it. Absolutely agree with taking 7-10 days off every 4 to 8 weeks; older bodies take much longer to heal micro trauma.

[dougburrell]

Whenever I log my workouts I find myself trying to progressive overload too much and end up with an injury. What I have found that works the best for me is instinctive training without keeping notes. Mentally at least for me it takes away the ego and the desire to constantly add. Plus keeping notes can also be too restrictive for me. I say for me because others may do just fine with a plan. I go by feel and seem to get a better pump without injuring myself as well. Again, this is just how I do it. I believe there is never a one plan fit all for everyone. Having said that I do like how you emphasized the phases. One can still incorporate that. For example I have recently discovered kettle bells. What a blast! I do 3 rounds of swings to get the heart and body warm and then its onto 5 rounds of the heavy bag. In the afternoon I hit the weights.

[truthbetold]

If you are 60 and just starting out yes you can build muscles for sure, but like i said in the past if you been working out all your life its not going to happen.

I am 52 now and losing weight, i changed my whole eating plan, more protein i still eat carbs but i also change my training.

I am a night worker, shift worker, i work 12h per shift, my schedule is 4 nights on, 3 nights off, 2 nights on 2 night off and 3 nights on then i have a 7 days off. I needed to find a way to keep training hard, during my 7 days off its easy.

Now i made the mistake of overtraining and paid for it, doing cardio boxing twice per day and weight lifting. but honest at 52 if i want to lose weight its eat less move a bit more don't over do it.

I am now back to weight lifting full body workout 3 times per week, and cardio boxing twice per week is quite enough the rest is walking. I do 4 sets for bigger muscles and 3 sets for smaller ones. 10-12 reps but for legs i got higher.

Its amazing because at 52 i am starting to lose that ugly gut and rebuild my body after a few years of junk food.

[billjefferson]

I’m so glad you posted this. I was following your 30 day routine and mistakenly trained too heavy for too long and hurt my elbow. I’m back to lighter weights alternating lift/yoga days. I’m much healthier now with excellent flexibility. I will try this periodization for sure with yoga on off days. Thanks for thinking of us over 50s!!

[JEDAGI]

When you get to 60 and start a one year routine it better work. At 60+ you never know when you might check out and you can't afford to waste a year.

[kickinthegob]

I am 45 and train in 6 week blocks. I cycle between power, strength and endurance training specifically with the rep ranges and the weight being pushed. I also use heavier, compound movements when training for power and reduce the sets for smaller muscle groups like the arms and shoulders when doing power training.
I don't train specifically for hypertrophy as I have found this is a natural consequence of good form and training close to your limit. Despite this, I am 235 pounds at 6'2" and am in the best shape of my life without TrT. Just as important is the diet, rest (including sleep) and reduction of cortisol by reducing stress. Every 6 weeks I take a week of rest to recover and take time off as necessary to recover from injuries if they occur.

[VINCENZOVALENTINI-jv]

Excellent periodisation, sir. I tend to organise my training in periods (I do so by instinct) but from now on, I will make a few adjustments, following your advice. I am a 66 year old Italian, recently retired from work and I want to keep a good fitness state for just as long as I can.
Congratulations on your videos and thanks for your help
All the best from
Rome

[BlueLineGroovy]

I’m in my 60s. I alternate between kettlebells, stretch bands, push-ups, planks.. medicine ball.. stretching .. I have noticed huge gains lately. I feel great, too.

[martinh]

I'm glad you are talking periodization Jay it is a very important aspect of improving a capacity in the gym. As an athlete in my 20's I tried to follow Anatoli Bondarchuk's plan in T&F and found it very difficult to understand the relevance of it's complexity and I didn't really understand the nuts & bolts of a periodized plan until I had the pleasure of talking with Mel Siff who while in Russia found the original 'father' of periodization Leonid Matveev talked in depth with him and translated his book. Interestingly Mel told me that the origins of the year being periodized was simply as they had to do different activities in Russian summers and winters, but this double yearly peak was manifestly better than doing the same thing all year for a single peak and it grew from there! I'm 60 & I've done organized training for 45 years and I am STILL trying to gain capacities for the discus throw and that challenge with such a training age is indeed an exciting part of the process LOL!

[endorphinrider]

I'm 61 and have been recently integrating Mike Mentzer's techniques to my Bowflex. I've increased incredibly. Yes, you can totally build muscle after 60!

[RobertBrownlow]

I’m going to try this Jay. Would you elaborate on how long each training session should last? Also, would you comment on specific exercises for each body part you target each day that you train. I like the concept but would love advice on more specifics. Thanks!

[careyolson]

Good plan. There are many many good plans. I have one for myself. That's the easy part. Sticking to it day, after week, after month, after year is the challenge. This is especially true if you have a busy life with varied interests. Enough common sense to avoid ego injuries helps also.

[cecilecorpuz]

I'm 65 and I'm living proof, due to doctors orders I needed to loose some weight so right about 2 years ago I got back into the gym more seriously since then I've lost roughly 17 kilos so I was doing good in that department, but now I'm gaining back some this weight through muscle gains, I'm a cyclist, riding bicycles so noticeably my legs were making a VERY GOOD come back of which I'm nearly able to leg press the full rack of 3 sets of 25 reps, upper wasn't too far behind and now I'm working on my core where the pooch is taking a bit longer to deal with but slowly but surely it's going away, these were my plans all along but I didn't expect the muscle gains as like I'm seeing because I wasn't really on planning on gaining this much muscle mostly because I'm getting back onto the saddle more seriously again as a cyclist when pounding the pavement I want to be more agile If I need to snap into a launch to avoid a potential road problem then it's there, being 65 and riding as like a guy that's in his 30's's it's like WOW, on the other hand my wife is not so crazy about this, but then again she's now joining me in the gym and is wanting to get back on the bike again.

BTW: In the late 70's when being a student at San Jose in San Jose Ca. I was a teachers aid training my fellow student with their weight training classes, since I was student that liked being in the weight room and being an avid cyclist back then while doing 100 mile plus weekend rides with about 7, 500 ft of climbing tossed into the mix, I was a perfect person for being a teachers aid teaching his classes, about 6 weeks into one of these classes several students asked Mr Dominguez if he could take the class back, he asked why they said because Baron is to hard on us, he then asked, do you feel a difference, they replied YES! With that said, he said Baron the class is all yours, so to say getting back into the game was fairly easy for me. I'm off to the gym.

[Pemulis]

Or you can just use super-strict form in the 6 to 12 rep range in a three-way split, one day off, and eat a ton of high-quality protein. Training for strength is courting problems, and you're gonna get stronger anyway, and training for endurance is gonna cause muscle loss. A maintenance week or two every once in awhile might not be a bad idea, but take it when you're feeling stale - don't worry about a schedule.

[patrickmcmahon]

Great video, great content. As a 69 year old who tends to over-trainer myself I can tell you that there is a huge difference between a 60 year old and a 69 year old. I’ve competed in Kettlebell Sport (a strength endurance sport) for years and trained according to periodization programs throughout. At 62 the rigors were manageable; at 69 no way. I would say the older you are the more you should cut the volume. Keep your percentages of max weight but either reduce the number of sets or the reps. The more I age the more recovery is necessary. Ditto for stretching.

[gordon]

I do something similar, but with, less formal structure..now after this that may change. Generally I do strength in the fall through most of winter, so less sets, but heavier, early spring a slow shift to lighter, higher reps, more sets usually more intensity and summer more of a maintenance routine, lots of bodyweight exercises added and some isometric work - so sort of recovery and maintenance period, plus I find it fun. At 67 it works well for me..not looking to add size anymore, in fact probably the opposite (lean, mean and strong) with a health focus. Look forward to seeing some of your other options!

[leighhadley]

I do something like this but not in this format and think i might give this a go, i take it i can just start at the quarter that we are in?, Thanks for this.👍

[lenbroughton]

What’s sets and reps for each quarter?

[gregfreehauf]

Jay, nice presentation. I’m 75 and started lifting at 18 using wrestling in high school and college for the motivation to lift. The last 20 years my golf game has been the motivation. Based on what I’ve been hearing (Dr Attia) and what I see in the mirror is about a 20-25 lb muscle loss (weight loss 180, 5’-11”) and want or need muscle gain.
Would I do anything different than your presentation?
Thank you
Greg