JYM Supplements – Post JYM – Review

This is my second in a series of Reviews of JYM Sports Supplements. My comparison research in studying many of the top sports supplements has led me to believe JYM Supplements are amongst the very best formulated.

You can read my review of JYM PRE Workout powder by clicking on the following link:

 JYM PRE Workout Review

This Review is of the post workout formula: “Post JYM”.

Jim Stoppani, PhD says of JYM Supplements: “JYM Supplement Science combines real science with real ingredients to deliver unreal results.”

As with the pre workout formula, Post JYM is a “cocktail” of ingredients scientifically designed, in just the right dosages to maximize effectiveness; for recovery, repair and for building more muscle. The pre-, and post JYM work synergistically to help get the greatest results from the hard work in the gym.

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

Post-JYM-Powder
POST JYM Powder 30      Servings

What is Post JYM?

These are carefully selected supplements of the highest quality in just the right dosages. Different than many other supplement companies you will not see “Proprietary Blend” on the ingredient label. That term enables companies to hide what ingredients they actually put into their formulas.

Whether they are lacking some quality ingredients that JYM uses, or, if they use smaller dosages, either way or both, is a disadvantage for the customers to get the best of results.

JYM is completely transparent revealing every ingredient and the full and precise doses of 8 science-backed ingredients.

Dr-Jim-Stoppani-DB-Press
Dr Jim Stoppani DB Press

 

What are these ingredients and what do they do?

  • L-Glutamine (3g) is a non-essential amino acid that helps with the synthesis of protein. It helps muscles recover more quickly between workouts. It strengthens the immune system and contribute to muscle growth.
  • Creatine HCL (2g) is used to improve exercise performance and increase muscle mass and strength. It has advantages over the more common Creatine Monohydrate. It is absorbed more quickly, smaller amounts are needed and there is no loading phase. Research has indicated that one of the best times to get a dose of creatine is after workouts.
    • This is especially true when consuming creatine along with ingredients that spike insulin levels, such as leucine and dextrose, which are included in the Post JYM Active Ingredients Matrix and Post JYM Dextrose.
  • Beta-Alanine (2g) contributes to increased strength, power, endurance and recovery. I It improves fat loss and muscle growth, especially when taken with creatine. It is ideal to take Beta-Alanine right after workouts when muscle fibers are at their zenith to utilize nutrients. Taking it with leucine and dextrose, as in Post JYM improves its uptake for the muscles.

    Jim-Stopponi-PRE JYM
    Jim Stopponi and PRE JYM
  • L-Carnitine L-Tartrate (2g) Carnation increases muscle recovery. It increases Nitric Oxide production which in turn increases blood flow to the muscles. L-Carnitine L-Tartrate also increase the amount of testosterone that enters the muscles.
    • Carnitine requires insulin to enter the muscles. JYM Post has leucine and dextrose expressly for this reason, to spike insulin production.
  • Betaine (1.5g) improves muscle strength and power. It also increases protein synthesis after workouts.
    • University of Connecticut researchers reported that supplementing with 1.25 grams of betaine twice per day for two weeks increased bench press power by 20 percent.
  • Taurine (1g) is an amino acid that is important for endurance and muscle strength. It is depleted during workouts which can impair muscle strength and endurance. That is why it is important to replenish it after workouts.
  • BCAAs (Branch Chain Amino Acids) in a 3:1:1 ratio
    • L-Leucine (3.6 g) stimulates protein synthesis, (muscle growth) post workout. It also stimulates insulin release which sends more amino acids, creatine, and carnitine from Post JYM into the muscles.
    • L-Isoleucine (1.2 g) helps endurance, repair and rebuilding of muscles, boosts energy and helps overall with recovery
    • L-Valine (1.2 g) is used to repair muscle tissue and in muscle metabolism. It also helps in regulating nitrogen levels
  • Black Pepper (Piper nigrum) Fruit Extract (as BioPerine®) (5.3 mg) is a patented extract of the fruit of black pepper that contain standardized amounts of the active ingredient piperine. Studies have shown when a 5 mg dose of BioPerine® is taken with other supplements, it increases the absorption of those supplements by 30 to 2,000 percent.*
Post-JYM-Powder
POST JYM Powder 30 Servings

 

How is Post JYM Different From Others?

As Jim Stoppani explains on his website, Many of the ingredients in Post JYM Active Ingredients Matrix mirror ingredients in Pre JYM blend. These ingredients include BCAAs, creatine HCL, beta-alanine, betaine, and taurine.

These five ingredients need to be consumed before and after every workout for maximal performance and muscle growth. Thus, Pre and Post JYM are designed to work in concert. Take Pre JYM to train like an animal; use Post JYM to recover like a pro.

Like every JYM product, Post JYM contains no proprietary blends, proper dosing on all ingredients, no “abbreviated” formulas, no concentrates, and no BS. All eight of the ingredients in Post JYM are critical for recovery.

There is no filler. Every single ingredient is included at the best dose to optimize repair and growth. That’s the power, and promise, of Post JYM.

Who Formulated Post JYM?

Jim Stoppani, PhD is widely recognized as one of the world’s premier authorities and science-based expert when it comes to exercise science, sports nutrition and supplementation muscle building and fat loss.

Jim Stoppani, PhD is my go-to, science-based expert when it comes to exercise science, sports nutrition and supplementation.

If you wish to learn more about Dr. Jim Stoppani click the following link:

Dr. Jim Stoppani

You can read my review of JYM PRE Workout powder by clicking on the following link:

 JYM PRE Workout Review

As explained on his website, Dr. Stoppani received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue.

He’s written and edited various top industry periodicals and books. He’s trained celebrities like The Rock, LL Cool J, Dr Drey and more. He’s helped millions through his various platforms online. He has over 60,000 in his Facebook group.

And as he says on his website, his personal and company mission is to change lives through proper training, nutrition and supplementation, all based on the latest scientific research, while following the motto of “Do the Right Thing.” https://everipedia.org/wiki/lang_en/jim-stoppani

Jym-Pre-Workout
JYM PRE Workout 30 Servings

How and When to Take it?

Post-JYM-Powder
POST JYM Powder 30 Servings

To maximize the effectiveness, there are some special directions for taking Post Jym. Dr. Stopponi explains on his website: taking supplements for optimal results isn’t just a random thing. There’s a science to it, literally. Timing is critical, as is proper dosing and the biochemical interactions between individual ingredients. I’ve taken care of formulating all the JYM products for you in the right combinations and in the safest, most effective doses.

Following are the directions. You won’t see all these on the label but Dr. Stopponi explains them on his website:

  • Shake up the container of Post JYM active matrix (making sure the cap is on tight!) before using. Make make sure all 13 ingredients are mixed up, stay in their intended ratios and none have settled at the bottom. I recommend taking the scoop out before you do this so it doesn’t get buried in the powder!
  • Mix Post JYM in plenty of water. I recommend at least 20 ounces, and up to 32.
  • If you’re having Post JYM fast carbs/dextrose, throw that in the shaker cup too.
  • Mix/shake Post JYM vigorously with water and then let it sit for a while – at least 10-15 minutes while continuing to shake it up periodically – before sipping on it. If possible, have your Post JYM already mixed before your workout so it’s waiting for you when you finish training (preferably in a cooler or refrigerator so it stays cold for the best taste). Shake it up again, then starting sipping. Just don’t let mixed up Post JYM sit for more than around eight hours refrigerated – if you do, the creatine will start to break down.
  • Again, sip on Post JYM slowly over the next 20+ minutes for maximal absorption and to avoid any stomach discomfort.
  • If you have Post JYM dextrose mixed in, your post-workout carbs are taken care of. If not, chomp on your fast carbs (gummy bears, pixy sticks, white bread, etc.) as you’re drinking your Post JYM active matrix.
  • I’m not overly particular about whether you take Post JYM or Pro JYM first after your workout. I typically finish my Pro JYM before I start sipping on Post JYM, but many other people start sipping on their Post JYM immediately after working out and then chug their Pro JYM when they’re finished with that. Either way is fine.
  • Post JYM may cause a mild tingling sensation in your skin. Again, it’s just the beta-alanine. Don’t be concerned.

Final Thoughts

My research and my personal experience using post workout supplements has brought me to a place where I think the science backed ingredients that go into Post JYM make it the very best. If you try it I think you’ll agree and be amazed by the results you’ve experienced with any other post workout supplements.

You may purchase by clicking on any of the pictures of POST or PRE JYM.  If there are ever prices lower somewhere else, bodybuilding.com has a Price Match Guarantee.

If you have any comments you’d like to share, or, have any questions, please feel free to leave them below.

Glenn

Jym Pre Workout – Review

Pre workout powders and drinks are very popular among body builders, athletes and fitness enthusiasts. Most make claims and have clever names that imply what their particular formulation is going to do for the user.

The most common claims are for energy, focus and “pump”.

There are some ingredients commonly found in pre workout supplements. Caffeine for energy and focus, Nitric Oxide for pumped muscles and BCAAs, (Branch Chain Amino Acids) for protein synthesis.

Frequently found in the ingredient list is “Proprietary Formula”.

The implication is that there is a secret formula that is so special the manufacturer doesn’t want to disclose what is in the formula or what the dosages are.

Jym Pre Workout powder is transparent in that all the key ingredients and their specific dosages are listed on the label.

What is Jym Pre Workout?

It is a powdered formula of 13 carefully selected supplements in specific dosages, designed to work synergistically to maximize effectiveness and results of the workout

What are these supplements and what do they do?

Jym-Pre-Workout
Jym Pre Workout 30 Servings
  • Creatine HCL (2g) is used to improve exercise performance and increase muscle mass
    • The more common form is Creatine Monohydrate. Creatine HCL has advantages in that it is absorbed much more quickly, smaller amounts are needed and there is no loading phase.
  • Beta-Alenine (2g) works to increase muscle endurance especially during high intensity interval training, (HIIT). The increased training volume, (from the improved endurance), can result in greater gains in muscle and strength.
  • Betaine (1.5g) has been shown, when ingested as part of a pre workout formula, can increase strength and endurance during the workout. Studies have shown it accelerates muscle growth. It slows muscle fatigue allowing training to last longer and more intensely.
  • Taurine (1g) is a substance present in muscles. Supplementing additional Taurine has been found to increase endurance and reduce muscle soreness. Studies have shown that 1 to 6 grams of Taurine, ingested before, during and after exercise can help enhance these benefits.
  • N-Acetyl L-Cysteine (600 mg), or, NAC as it is known provide powerful antioxidant performance within the muscles. This helps with protection and recovery of the muscle cells during and after training.

    Body-Fit
    Body Fit
  • Alpha-Glyceryl Phosphoryl Choline (150 mg), also known as. Alpha GPC, affects the body in 2 significant ways to enhance training performance and results. It increases the production of a neurotransmitter that causes improved muscle performance and release of Human Growth Hormone.
  • Citrulline Malate (6g) helps with the widening of the blood vessels. As a result endurance and strength training are both enhanced. It also helps mental focus even without the use of caffeine.
  • Beet (Beta vulgaris) Root Extract (500 mg) and the Nitric Oxide in Beet Root Extract serve to open up the blood vessels, enabling more oxygen to pump to the muscles.
  • BCAA’s (Branch Chain Amino Acids)
    • L-Leucine (3g) assists the spike of insulin, gets protein synthesis going and helps get creatine into the muscles
    • L-Isoleucine (1.5g) helps endurance, repair and rebuilding of muscles, boosts energy and helps overall with recovery
    • L-Valine (1.5 g) is used to repair muscle tissue and in muscle metabolism. It also helps in regulating nitrogen levels

      Jym-Pre-Workout-20
      Jym Pre Workout 20 Servings
  • L-Tyrosine (1.5 g) is an amino acid that aids focus and mental clarity
  • Caffeine Anhydrous (300 mg) is simply dehydrated caffeine. It is chemically the same as any other caffeine. It helps energy and focus
  • Huperzine A [from Toothed Clubmoss (Huperzia serrata) Aerial Parts Extract] (50 mcg) is a substance derived from “Chinese club moss”. Yup. It’s moss. It improves alertness and focus.
  • Black Pepper (Piper nigrum) Fruit Extract (as BioPerine®) (5 mg) does not have a direct impact on performance. However, what it does do is improves the bio availability of the other ingredients.

How is Jym Pre Workout Different From Others?

Many of the supplement companies out there burst on the scene with their newest creation.

They have terrific marketing campaigns and often times make claims that their product is the game changing breakthrough. Bodybuilders and fitness devotees have been waiting for.

Jym Pre Workout formula does not have any “Proprietary Formulas”. Those are supposed to make it look like they’ve got a true breakthrough supplementation they don’t want to reveal what is in it.

Unfortunately, when those things are tested out in the lab, they fall short.

They may have a handful of effective ingredients. Sometimes they are in lower dosages that would be ideal. They don’t have a scientifically selected group of 13 supplements in just the right dosages to maximize effectiveness.

If they did they would have to charge more money for their product because it cost more to add all those ingredients.

Another thing some supplement companies do is combine ingredients and call in “concentrate”. If you look at the size of the scoop in the container, it is very small. In Jym Pre Workout the scoop is big. It holds 26 grams. How could others contain the dosages that Jym does? No can do!

                                      Who Formulated Jym Pre Workout?

Jim-Stoppani
Jim Stoppani, PhD

Jim Stoppani, PhD is my go-to, science-based expert when it comes to exercise science, sports nutrition and supplementation.

As explained on his website, Dr. Stoppani received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue.

He’s written and edited various top industry periodicals and books. He’s trained celebrities like The Rock, LL Cool J, Dr Drey and more. He’s helped millions through his various platforms online. He has over 60,000 in his Facebook group.

And as he says on his website, his personal and company mission is to change lives through proper training, nutrition and supplementation, all based on the latest scientific research, while following the motto of “Do the Right Thing.”   https://everipedia.org/wiki/lang_en/jim-stoppani

How and When do You Take It?

That may seem like a silly question, but, it’s an important question to answer if you are going to maximize the potential of formulation. Notice the directions: As a dietary supplement mix one scoop in 12-32 ounces of water and drink 30-45 minutes before workouts. Consider mixing it 10-15 minutes before drinking. Also consider drinking it over the course of 15-30 minutes.

Initially use 1/2 scoop or less to assess tolerance. Once tolerance is assessed take no more than 1 serving. To avoid sleeplessness do not consume within 6 hours of bedtime. For better results consider using Post Jym Active ingredients matrix after workouts.

                                                      Final Thoughts

I use Jym Pre Workout. I’ve used many pre workout powders and drinks over the years. This is the best one for me that I’ve ever used.

However, some people have complained of getting the Jitters.  And, some people don’t like some of the flavors.  It is more expensive than most other pre workout products.

To me, It tastes very good.  I get fantastic focus.  I have lasting energy to go to failure on every set.    There is probably always some new ingredient that will make it even better.  It’s my go-to pre workout drink.  That’s the best recommendation I can give it.  If you’d like to try it, click on the picture for either the 20 serving or 30 serving container.  It will take you to the correct page on www.bodybuilding.com.  I can’t find it cheaper anywhere else but they will match the price if it’s ever sold for less anywhere else.

Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!

By the way, Jim Stoppani’s scientifically designed workouts are amazingly effective too.  The pic below was when I was near the end of doing his 12-week “Shortcut to Size” workout.  I’m in my 60’s.  The Pre Workout drink helped too!

Jym-Pre-Workout
Jym Pre Workout 30   Servings
Glenn-at-the-gym
Glenn at the gym

Bill Phillips “Back to Fit” Review

In 1999 Bill Phillips published a book that sold over 6 million copies. The title was, “Body for Life”. I was one of the millions of people who accepted Phillips’ “12-Week Challenge”.  Below are my Before and After pictures.

Glenn-After-Pic-1999
Glenn’s After Pic 1999
Glenn-Before-Pic-1999
Glenn’s Before Pic 1999

I was 47 years old at the time.  I was looking for an exercise workout plan.

 I wondered what is a healthy meal plan?

I found what I sought in the Body for Life plan.

21 years later, Phillips has taken the many advances in exercise science and supplementation.  This new program should be even better than the last.

He has designed it with aging adults in mind. He is passionate about getting people in their 40s and beyond “Back to Fit”.

To access the plan and all other things fitness on BODYBUILDING.COM, you’ll need to get the “BodyFit” app.  

You can take advantage of the FREE TRIAL.  If you like it, you can get it for as little as $3.99 per month.  Just click on the picture below:

Body-Fit

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

So, if you are looking for an exercise workout plan.  If you wonder what is a healthy meal plan?  You owe it to yourself to take a look at Bill Phillips “Back to Fit” 12-Week Trainer. BODYBUILDING.COM/BILLPHILLIPS

 

The Overview

The plan starts with a series of overview videos, explaining each component of the plan and WHY they are designed to enable anyone succeed with this plan. The videos are very well done and compelling. The components includeBill-Phillips-Back-to-Fit

  • Strength and cardio training
  • Easy to follow nutrition plan and recepes
  • Supplements
  • Goal setting
  • Tools to help simplify and empower

One of the reasons the Body for Life plan of the early 2000s worked for millions was because it was effective while being easy to follow and taking so little time.

Training

The training is designed to take 25 minutes, 6 days a week. 4 days are for strength training and 2 days are for cardio. It employees principles of High Intensity Intervil Training, (HIIT). That is one of the reasons training sessions can be effective in only 25 minutes.

I remember the days when it was universally believed that if you were going to develop strength and muscle, you needed to train 60 – 90 minutes.

Spending only 25 minutes per day should attract many more people who would like to get fit but don’t want to spend 6 – 10 hours per week training.

There are training videos for each of the exercises. Each are about 30 seconds in length. You can easily follow the training plan and keep track of your progress on your phone.

All the workouts have been designed to help people reshape their body.  This could very well be the exercise workout plan that’s right for you.

Back-to-Fit-Lower-Body-workout
Lower Body Workout

Nutrition

Phillips teaches, what he calls, “The Right Facts” about nutrition and designed, not a diet, but an eating plan for life. The plan provides a “Fit Food List” that is downloadable.

There is a Sample Meal Plan with 6 meals. And, there is a downloadable form to help with meal planning.

The meal plan is not a starvation diet. He explains, “You don’t have to do it perfectly but you’re going to relearn how to shop, how to prepare healthy food and how to eat the right amounts.”

Phillips goes on to say, “If you want to look good, feel good, lose fat, build muscle and live longer, you have to. love food for the taste, nutrition and results it brings.”

The plan is designed so if you can eat healthy for 6 days you can eat what you want on the seventh day. That’s part of what can make it do-able for a lot of people.

There are 12 tantalizing recipes for breakfast, lunch and dinner to help “feed your goals”.  So, if you are like I was and have wondered, what is a healthy meal plan?  “Back to Fit” has some great answers for you.

Supplementation

The scientific advances in supplements in the last 20 years are game changing. Combined with an effective training plan, supplements can significantly improve your results, keep you healthier and live longer.

If you are reading this review you very well may be looking for a fitness plan. Whether you choose this one or another, you should know about these supplements.

Phillips provides a list of supplements which he lists in order of importance for improving results.

First, what he calls the Essential Supplements

  • Whey Protein fuels recovery and growth of muscles. Whey digests and assimilates
    Highly-Rated-Protein-Powder
    Highly Rated Protein Powder

    quickly, so, it is especially important before, during and after weight training. It also contributes to fat loss.

  • Creatine is the most researched body building supplement. It helps with endurance in
    Highly-rated-Creatine
    Highly Rated Creatine

    workouts, recovery, development of strength and causes muscles to look more “swoll”.

  • Multivitamin helps the whole body in hundreds of ways and is a must.
  • Omega 3 fatty acids contribute to muscle growth and fat loss along with many other benefits

Additional Supplements

  • L-Glutamine is stored in the muscles. After intense training, the muscles can be depleted causing muscle loss. Taking a supplement helps support muscle recovery and growth
  • Vitamin D3 is deficient in 42% of the US population. It is SO important for many functions of our bodies. It’s important for healthy bones, heart, nerves, hormones, especially testosterone, and thyroid.
  • Antioxidants which gobble up free radicals which contribute to cancer and other disease.
  • Probiotics are the “good” bacteria in your stomach that aid digestion.

For readers of this article who are aging men, I wrote an article on supplements specifically for you. It differs in a couple of important ways. You can take a look at by clicking on this link: Best Supplements for Men Over 50.

 

Goal Setting

This is the only section that I feel is not as good as it could be. Bill offers a downloadable form that has 5 question:

  • Where am I now?
  • Where do I want to be?
  • Why am I doing this?
  • When will I start?
  • How do I do it?

I think those 5 questions are a very effective starting point. But there are no measurable targets to shoot for. You may have heard the truism, “Winners Keep Score”.

You may have also heard of SMART goals:

  • Specifictarget-with-bullseye
  • Measurable
  • Achievable
  • Relevant
  • Time bound

There will be different goals for different people but if they meet the 5 criteria of SMART goals most people will achieve more.

Tools

With the Overview videos, the Training videos, the Information, and the Lists, there is a lot. But there are more tools. Everything you need to help you every step of the way including telling you exactly what training to do with videos to show you how to do it.

Conclusion

If you have been looking for an exercise work plan that is effective, safe and doesn’t take near as much time as traditionally expected “Back to Fit” may be the way to go for you.

And, if you like a comprehensive plan that provides the nutritional guidance, supplement advice and answers the question, what is a healthy meal plan?  Bill Phillips’ “Back to Fit” should be just right.

And if you’re aging like me, (I’m 68 at the time of this writing), this plan will be excellent.  Just click on the picture below to learn more:

Bill-Phillips-Back-to-Fit

How to Get Stronger With…

5 TIPS. I am going to share with you 5 tips that can dramatically improve your results without having to spend anymore time working out. Let’s say that you workout 45 – 60 minutes 3 times weekly. That may be at a gym or it may be at home. You may be using resistance bands, body-weight or TRX to do your at home workouts. Or, you may be using free weights or machines at the gym, Regardless, if you will follow through and execute what you learn from this article,  How to get stronger with these 5 tips can help catapult your results to higher levels without spending any more time working out than you do now.

If you don’t workout at all, then my statement above doesn’t apply. However, if you have worked out in the past and were disappointed with your results, then I hope you’ll apply these techniques and see a dramatic improvement.

Same-Age-Different-Choices
Same Age – Different Choices

Periodization

Periodization means regularly changing aspects of your workout. So, you’ll do exercises one way for a ‘period’. Then change.

When I first started working out with weights someone taught me some exercises and reps. So I did them and started getting results rather quickly. So, I kept doing them and doing them. I kind of thought, “If it ain’t broke don’t fix it.”

Well after a while I learned that my “don’t fix it” idea was “stinkin’ thinkin'”. I needed to give myself a “check-up from the neck-up”. As your body gets accustom to the exercises, the amount of weight and the amount of reps your progress slows. It slows before you even realize it. However, if you keep going that way, you’ll plateau.

Periodization overcomes the slowing of progress by keeping the body surprised. Let’s say you do your exercises one week with relatively light weights and high repetitions, in the 12 – 15 rep area.

The next week you add some weight and reduce the reps, say to, 8 – 12 reps. The third week you go with yet a little more weight, 5 – 8 reps. And, if you really want to build some strength, you’ll go with a bit higher weight in week 4 which you max at 5 – 8 reps.

After 4 weeks, you change the exercises you are doing to work the same muscle groups.

That periodization shocks the body such that it goes with maximum urgency to repair the breakdown which happens from resistance training.  If you build Periodization into your workout plan after 4 weeks you’ll already feel and see the difference.  After 8 and 12 weeks, you may be amazed.  How to Get Stronger with 5 TIPS.  Work all 5 and they will work synergistically to compound your results!

Rest-Pause Sets

Rest-Pause Sets work like this: At the end of your set when you have reached technical failure and cannot get even 1 more repetition, you put the weight down, pause for 15 – 30 seconds, then one last time you do as many more reps as you can. I pause for 15 seconds and can usually only get another 4 reps after the pause.

Old-Guy-Cartoon-Overhead-Press
Old Guy Doing Single Dumbbell         Overhead Press

 

This one thing, done on the last set of each exercise will do amazing things to increase your results in gains for muscle and strength. It only adds about 30 – 45 seconds of additional workout time per exercise.

Drop-Down Sets

Sometimes called simply, “Drop Sets”, they challenge the muscles in a similar yet different way as Rest-Pause Sets. Drop sets are performed when you’ve reached the very last rep you could do, then drop down to a lower weight and crank out as many repetitions as you can until failure.

There are many, many ways to do drop sets. I will recommend you do it like this: Suppose you were doing dumbbell curls with 30 pound dumbbell in each hand. When you reached failure, you’d set down the 30 pounders and pick up 17.5 pounders. Man you will feel the burn!

I recommend for most of my readers that you only do this on the final set of your exercise.

PERIODIZATION WITH REST-PAUSE AND DROP-DOWN SETS – Week 1, use Rest-Pause Sets at the final set of each exercise. Week 2, use Drop-Down Sets. Continue to alternate those for maximum results.

Senior-Bodybuilder
Senior Bodybuilder

 

Time Under Tension

Have you been to a gym and see a guy doing bench press, allowing the bar to come down where he bounces off his chest? Or, maybe you’ve sen someone doing dumbbell curls and they are swinging with their entire body to get those dumbbells through the entire curl. While, there is a place for doing those kinds of sets, for us old guys… no. It’s less safe because you’re using heavier weight than you can lift with proper form. That increases your risk for injury. For maximizing growth in muscle and strength keeping the muscles under tension 100% of the set in HUGELY more effective if you want to grow.

When you are doing an exercise with weights, you want to keep tension on the muscles being worked 100% of the time of the set. For example: However, if you are doing barbell curls you start the movement with your arms extended downwards. There should be tension on the muscles from the very start. Stand straight. Do not move your body to create momentum. Make the arms do it all. Keep your abs flexed which will give you the rigidity so you won’t use other parts of your body. Keep the muscles tense and challenged the entire way. Pause for a one count at the top, squeezing your bicep as hard as you can. As you move the weight back down maintain a controlled pace, don’t let it drop down and bounce it back up.

training-with-resistance-bands-2
Maximizing Time Under Tension

However, if you have been working out with weights and didn’t know to maximize the muscle’s time under tension you’ve been using heavier weight than you should. For example, if you were curling a barbel of 60 pounds you might find the best weight for you to maintain time under tension to be 30 or 40 pounds. However, if you want more growth and better gains forget about the ego charge of lifting heavier poundage. At our age that should be pretty easy?

Consistency 

Consistency definition – “conformity in the application of something”

I can’t overstate the importance of this. Suppose someone decides on a workout plan that is designed for 3 times per week, 45 minutes per session for 90 days. If they execute the plan 100% they will get 100% of the possible results But miss 10% of the workout sessions through the course of the 90 days they will get less than 90% of the results they could have gotten. Let’s say they miss 4 days, about 12% of the sessions. They will likely get somewhere around 75% of the results they would have achieved. The drop off in results is disproportionate to the lack of consistency.

If you are new to fitness and resistance training you can learn about the types of equipment that are especially well suited to older guys like us, check out my article to find the equipment that is safe AND effective:  Exercise Equipment for Seniors

Old-Man-84-deadlifts-405
Consistency Yields Results – Old Man 84 deadlifts 405

What ever your workout plan is going to be for 60 or 90 days. Do everything you can to show up 100% of the time. When you don’t feel like it, show up anyway. However, if you will be traveling, either bring resistance bands or TRX to work out or find a hotel or health club you can work out at.

However, if you have chosen an effective workout plan, then, work that plan 100% and the plan will work.  If you’d like some more guidance for choosing a workout plan as an aging guy, click on the link for a terrific article on bodybuilding.com titled: What’s the best Workout for Seniors?

It bears repeating: Consistency definition – “conformity in the application of something”

However, if you go to bodybuilding.com by clicking on the following link, you’ll be able to see many, many plans. You should be able to find one that fits your unique needs: BODYBUILDING.COM

[Affiliate Disclosure: This post may contain affiliate links which means I may earn a small commission if you purchase anything through one of the links. However, this will not affect what you pay!]

Final Thoughts

Remember this:  If you want to gain strength, work these tips into your workout plan.  If you commit to 60 days in your workout plan, you will become a living testimony so others can learn How to Get Stronger With THE 5 Tips above work synergistically to achieve dramatically better results. However, if you do any type of resistance training now, incorporate the 5 Tips for 60 days, measure your improvements and prepare to be surprised. However, if you are going to start working out with any type of resistance training, be sure to put the 5 Tips into action and you will exceed your expectations.

BodyFit Fitness App:  I’ve been using this app for quite some time.  In my opinion it is the #1 fitness app to support, educate and inspire you in your fitness journey.

I pick whatever plan I want:  Workout Plan and accompanying Meal Plan.  When I’m at the gym I click on the app and it takes me to my workout plan.  It guides me every step of the way.  It makes it SO easy!  If you’d like to try the FREE TRIAL, just click the following link:

BODYBUILDING.COM

However, if you have any questions, I will be happy to help in any way I can. I welcome your questions and comments in the section below.

Glenn
Glenn

Muscle and Fitness

Gaining Muscle is a vital part of a fitness program for men as we age. A program of muscle and fitness is even more important as we grow older than it was when we were young bucks. There are MANY BENEFITS OF GAINING MUSCLE as we age. If you wish to pursue fitness you must include resistance training for muscle growth and strength.

Benefits of Developing Muscle and Fitness

  • Feel better
  • Improves bone density
  • Increased metabolic rate (you burn more calories even when at rest)

    Strong and Fit
  • Better cardiovascular health (less likely to suffer from heart disease)
  • Improves tendons and ligaments
  • Improves sense of well being, confidence and mood
  • Improves flexibility and balance
  • Enables activities that other aging men can’t do because they lack the strength and flexibility
  • Improves brain function
  • Strengthens immune system
  • Reduces likelihood of diseases associated with aging such as obesity, diabetes, Alzheimer’s
  • Better quality of life

So, imagine someone offers to magically endow you with the list of benefits above in your 60s and beyond. Are there any of those benefits to which you would say, “Nah. I don’t want that. I’m good.”?

Reasons for Muscle Loss as we Age

It is estimated that for each decade after 30 years old, we lose 3 – 5% of muscle. There are things that can contribute to and even accelerate that loss:

  • Aging – As I mentioned above 3 – 5% muscle loss every 10 year

    old-man-jumping-rope
    Need resistance training or we start losing muscle as we age
  • Sarcopenia – It is a syndrome characterized by progressive and generalized loss of skeletal muscle mass and strength with a risk of adverse outcomes such as physical disability, poor quality of life and death. The onset of the syndrome is primarily among the elderly, older than 65 years of age.
  • Inflammation – It is what happens in the body in response to injury, infections or toxins. When those things occur in the body, the immune system triggers a response to heal the malady. As the healing takes place the inflammation diminishes.
    • Chronic inflammation increases as we age. It may be caused by obesity, unhealthy diet, smoking, excessive alcohol, excessive stress or other types of toxins. It causes aches and pains in joints and other parts of the body. Additionally, chronic inflammation can lead to the onset of various diseases such as diabetes, obesity, arthritis, heart disease and asthma.
  • Couch Potato Lifestyle – If one wishes to gain, rather than lose muscle they will have to avoid a sedentary lifestyle. It requires activity and resistance training.
  • Inadequate nutrition due to poor diet
  • Extreme Stress

Never Too Late

The March 13, 2020, publication of Men’s Health includes an article titled, “You can Still Build New Muscle in Your 60s and 70s, Says Science.”

The article sights a study published in “Frontiers in Physiology”. The study compared the muscle building ability in two groups of men in their 70s and 80s.

One group was referred to as “master athletes”. They were life-long exercisers. The other group was made up of men who had never exercised seriously.

The scientists thought the “master athletes” would have a greater capacity for building new muscle. They were wrong.

The study proved that the men who had never exercised with any seriousness “had an equal capacity to make gains, proving that it really is never too late to feel great. You just need to train smart.”

Old-Man-84-deadlifts-405
Old Man 84 deadlifts 405

 

Strength Training Seniors

OK. Have you decided to begin, or further, a journey into fitness which will include resistance training? Whether you have resolved to become part of a growing number of strength training seniors, or whether you are still in the “thinking about it” stage, I’ll share some important steps to take to help your journey be successful in every way. Don’t just go down to your local health club and start using some various exercise equipment. You’ll likely fail two ways: quickly and permanently.

There are 3 key pillars, if you will, to getting the most progress toward becoming wonderfully fit, feeling and looking great.

old-man-doling-lat-pull-downs
Old Man doing lat pulldowns
  1. Fitness Goals
  2. Meal plans & Supplements
  3. Workout Plan

If you don’t have these 3 you won’t come close to achieving what you’re capable of. For every hour of time you invest, you will get a much greater return on your investment. I’ll show you and provide the guidance to make getting the 3 pillars in place, much easier than you might think.

Fitness Goals

What is it you want to aim for? You will achieve WAY more if you have some measurable goals. Following are some examples:

  • Your body’s percentage of muscle
  • Your body’s percentage of fat
  • Goals for lifting specific amounts of weight
    Set-Goals-and-Plan
    Set Goals and Plan
    • # of pounds for bench press
    • # of pounds for dead lift
    • # of pounds for leg press
    • Etc.
  • Pounds of total body weight
    • (Be careful with this one. Muscle weighs more than fat. So, when you weigh yourself on the scale, you may not think you’re losing the weight you were hoping to. If you’ve lost fat and gained muscle your total body weight may not reflect your advances in fitness.)
  • Waist size
  • Able to fit into certain clothes you can’t wear anymore

Goals must be written down and charted regularly. There are apps today you can download on your phone that make this super easy, even fun.  I use “BodyFit” from bodybuilding. com.  You can click the following link if you’d like to check it out and take advantage of a free trial:        BODYBUILDING.COM 

This effort is rewarding and it is a necessary part of a successful fitness program.

Meal Plan and Supplements Made Simple

There are several ways to go with this, determined by your personal needs and preferences.

What’s important to know, that being truly successful in reaching your fitness goals is you need a structured plan. Do you know the saying, “If you fail to plan you plan to fail”? That’s how it is with the 3 key pillars of a fitness plan.

What I do to make this as simple as I can for myself is, go to the website that is the internet’s go-to resource for all things fitness. They have countless meal plans, meticulously developed to help you reach your fitness goals. Find the plan that’s best for you and follow it. They even provide shopping lists and anything else to help make it as simple and do-able as possible. I pay $3.99 per month for upgraded access to most things on the site. I get the very best of everything I need to help me reach my fitness goals. All the major brand supplements with a guaranteed price match. The site is bodybuilding.com. If you click on the following link it will take you to the correct page:  BODYBUILDING.COM 

Affiliate disclosure:  Any/all of the links on www.fitness-for-men-over-60.com are affiliate links of which I receive a small compensation from sales of certain items which means that I may earn a commission if you click on the link or make a purchase using the link.  Prices are exactly the same for you if your purchase is through an affiliate link or a non-affiliate link. You will not pay more by clicking through to the link.

Workout Plans

  BODYBUILDING.COM is also where I get workout plans. There are countless plans, categorized to help you meet your fitness goals. The following link will take you to the right page to find out more:

In a recent post I explained the kinds of workout equipment that would be both effective and safe for seniors. You can see that by clicking on this link: Exercise Equipment for Seniors. Some equipment can be used at home. It takes up very little room, is portable, safe and effective. The other equipment will be found in your local gym or health club.

training-with-resistance-bands-2
Training with Resistance Bands

 

Final Thoughts

The topic for this article has been the incorporation of resistance training. Muscle and Fitness go together like peanut butter and jelly.  If you have one without the other, it’s good but not nearly as good as having them together.

In a future post, I’ll address the importance of cardio. To look at workout plans on bodybuilding.com just click on this icon below:

I recommend you look for a plan that has one of the following approaches:

  1. Weights 3 days per week/Cardio 3 days per week
  2. Weights 4 days per week/Cardio 2 days per week

Remember:

  1. Set goal(s)
  2. Have a plan for meals and supplements
  3. Have a structured workout plan that can work with your weekly schedule.

Please share any comments or questions in the Comments section below.  If you have questions I’ll do my best to get back to you within 24 hours..

Glenn
Glenn

 

Exercise Equipment for Seniors

The first step in selecting a workout plan that will help you reach your goals is to determine what type of equipment and what location will be best for you.  In this article, I’ll discuss 4 types of the best exercise equipment for seniors, other than free weights.  Two will be for gym workout plans.  The other 2 can be done for at home workouts, or at gym workouts.

Questions that are important to address:

  • Is that type of equipment effective for building strength and improving overall fitness?
  • Is it especially safe for people over 60 years of age?
  • Can it be used at the location of my choice; at a gym, at home, or, anywhere?

 

What is a Weight Machine?

If you are new to strength training, you might be wondering, what is a weight machine?  Weight machines are designed to hold weights in place while the person exercising is moving the weights as designed to work various muscle groups.  There are two types of machines for weight training.  One type is with weight plates stacked within the machine.  A pin is used to select the desired weight.  The other type is designed so normal olympic weight plates can be mounted on the machines.

weight-machines-in-a-gym
Weight Machines in a Gym

For guys over 60, weight machines are both effective for building muscle and strength, AND, they are safe compared to working with free weights.  You are able to move as much weight as you care to without concern of losing balance.

With weight machines that use a pin to make changes to the weight, you can set them up to make partial movements if that is more comfortable.  For example, suppose you wanted to do chest press but did not want the movement as deep as normal because you have discomfort in your shoulders if you do that.  It is very easy and quick to put the machine         settings to limit the movement to what is most comfortable for you.

weight-machine-with-a-pin
Weight Machine with a Pin

Yet another benefit of using weight machines that use a pin, is, you can potentially complete your workouts more quickly.  You don’t have to be picking up and putting back plates.

By using weight machines that use olympic plates you can still limit the extent of the movements, but not have as much limiting ability as weight machines that use a pin.  For example, if you were using one of these types of machines to do chest press you could not adjust the point

Chest Press Machine Using Plates

at which the movement begins and ends.  However, you still have the safety aspect of not having to balance the weights.  Also, just as with machines that use a pin, if you suddently let go of the handles you would not be hurt.  The machine would just return to its starting position.

Some advantages of weight machines:

  • Available in most health clubs
  • Because you don’t have to balance the weight as you do with many free weight exercises, you are less likely to be injured.
  • Also, not having to balance the weight, more weight can often be used becuase small, supporting muscles are not employed.  If you are using more weight, the larger muscles can exceed growth of free weights.

 

What is a TRX Suspension Trainer?

Several years ago I was talking with a personal trainer at my local health club.  He told me about this equipment I could train with and take it with me when I travel.  I had never heard of them.  I asked, “What is a TRX Suspension Trainer?  TRX uses specially designed bands that are attatched to an ‘anchor’.  An anchor can be a door, a pole, a tree or anything else that is strong enough to bear your weight.  The many training movements employ the bands and your body weight.  I have encorporated TRX bands in my workouts and they have added advantages I don’t get from other types of resistance training.

trx-suspension-training-system
TRX Suspension Training System

 

Suspension Training by TRX makes gravity your resistance, so adjusting the level of difficulty is as easy as moving your hands or feet, and progression is limitless.  They have workout plans for all kinds of fitness goals.  For example, they have workouts designed specifically to improve your golf game, or tennis, or joint health, strength, flexibility and much more.

Widely used,TRX is available in over 40,000 health clubs.  It is used in all branches of the military.  It’s used by many professional sports teams, MMA fighters, Olympic athletes and more.

There are videos and apps and tons of support and training for all levels.  It is extremely safe.  They have training videos you can watch on your computer, tablet or phone.  TRX can be used anywhere, in the gym, at home, in a hotel room, outside, and more.tux-with-buffed-older-guy

There are an abundance of workout plans to fit your individual workout goals.  TRX is effective in building muscle, improving flexability, balance and cardiovascular health.  It’s also relatively inexpensive.

Some advantages of TRX Suspension Training Systems:

  • Safe.  Because I use my body weight it’s easy to adjust to movements that are as light as I need them to be.
  • Lightweight and can be kept in the compact bag.  So, I can workout at home, while traveling or at the gym.
  • There is an abundance of training videos and support

Click on the link to learn more:  TRX SUSPENSION TRAINING SYSTEMS

What is a Resistance Band?

Until recently I couldn’t answer the question, “What is a Resistance Band?”  Resistance Bands are elastic.  The thickness of the bands determine the amount of resistance each band provides, usually measured in pounds.  The set of bands that I use can be “stacked” to provide as much as 150 pounds of resistance.  They come in different colors, each color to represent the different amount of resistance.  They are light weight come with handles, and fit in a small bag for carrying or storage.

resistance-bands
Resistance Bands

I have only discovered how fantastic resistance bands are since the Covid-19 shutdown.  And, I’m not the only one!  Many of the various manufacturers of resistance bands were sold out in recent months as so many gyms and health clubs closed and people had to figure out how to work out at home.

I was skeptical about the efficacy of bands before I used them.  They didn’t look like they would be able to provide the kind of resistance I was used to.  That skepticism vanished as soon as I started to do some exercises with them.  I quickly learned I could do the same exercises I would do at the gym and the resistance was as great as the weights or machines I was used to.

training-with-resistance-bands-2
Training with Resistance Bands

I found there were advantages with bands over the weights and weight machines I was accustom to:

  • I can get a great workout, working all the muscle groups and the bands fit in a compact nylon bag.
  • The set I use was inexpensive at $70.
  • I can use them when and where I want to.  They are lightweight and easy to take with.
  • I don’t experience some of the joint discomfort that I do with some exercises using weights.
  • There is a consistent resistance where there is not in some types of weight training.

I recommend the resistance bands by Fitness Insanity.  At the time of this writing the best price is at Amazon.  With over 5,100 reviews, these bands have a 5-star rating!  You can see and learn more by clicking on this link:     

 Fitness Insanity Resistance Bands

 As an Amazon Associate I earn from qualifying purchases.  When you use the links on this page to make a purchase I may get a small commission with no cost to you.  And you may get a great bargain.  It’s a win-win all around.             

Smith Machine

More commonly known as a “Smith Rack”, these machines are found primarily in health clubs.  There are versions designed for home use but I have found them to perform well below the standards of professional quality Smith Racks found in health clubs.

smith-machine
Smith Machine

 

An Olympic size barbell is built into the machine.  It glides smoothly up and down.  That is the only option for movement.  Smith machines are commonly used for exercises such as bench press, incline press and overhead press.  They also used for squats and single leg squats.

Because the barbell glides so smoothly and there is no need to balance it as there is with the free weight version, it is usually possible to have more weight on the bar.  This can be advantageous for challenging the larger muscle groups with more weight, hence more growth.

Final Thoughts

Doing your resistance training doesn’t have to be confined to any one type of equipmement.  You could use all three of the types of equipment described above AND free weights too.  I hope you’ve found this article helpful as you seek the best exercise equipment for seniors to further you overall fitness.  I welcome your comments or questions below.-

Glenn
Glenn

POWERBLOCK Adjustable Dumbbells Review

At the time of this writing we are slowly coming out of the QVID-19 quarantine. The gyms are still closed and many of us are finding ways to workout at home.

Much of the workout equipment for home is largely sold out. It’s almost as if it was like toilet paper.

Once everyone realized they weren’t going old-guy-cartoon-with-dumbbellsto be able to go to their local gym or health club, they started hoarding  equipment they could train with anywhere.

I am fortunate, I purchased a pair of POWERBLOCK adjustable barbells about 6 years ago. My main

POWERBLOCK-Sport-EXP-50
POWERBLOCK Sport Expandable 50 pounds

 

reason for getting them at the time is so when I didn’t have time to go to the gym I could still get in a workout at home.

I also bought an inexpensive bench for under $100.

The POWERBLOCK Sport 50 can be purchased with the capability to use from 2.5 to 50 pounds. Extensions can be bought to bring the total weight up to 70, or, 90 pounds.

What are Adjustable Dumbbells?

The ones you see on long rows of racks at your local health club or gym are NOT adjustable. The 50 pound dumbbell will be 50 pounds every day.

So, to have a complete variety of dumbbell weights, from 5 pounds to 120 pounds, a lot of room is needed. And, all those dumbbells combined cost many thousands of dollars.

For most homes, there isn’t nearly enough available space for all those things. Adjustable dumbbells take up about the same amount of space as those at the gym.

Adjustable dumbbells are just that, you can adjust the weight so that, the same bar, or grip, can be used for low weight or considerably more weight. The user can just make the ‘adjustments’.

One of the advantages is that the adjustable dumbbells can be kept in a relatively small space compared to what is required in a gym. And, you’ll still be able to use a wide variety of weight.  That is why the make such good workout equipment for home.

Two Main Types of Adjustable Dumbbells

FIRST: One type has a dumbbell bar, weight plates and collars to keep the plates firmly in place. If the

adjustable-barbells-w-plates-and-collars
Adjustable Barbbells with Plates and Collars

weight of the dumbbell is 20 pounds and the user wants to put another 10 pounds on, (5 pounds on each side), he or she would have to remove the collars from both sides of the dumbbell, add 5 pounds to each

side, then fasten the collars back on. If the user is using 2 dumbbells, one for each hand, that’s 4 changes of plates and collars.

SECOND: The other type has built dumbbells where the weight adjustments can be made without collars that need to be tightened on and off every time there is a weight change. And, plates do not have to be lifted back on or off to each side of the bar.

I prefer the second type with the easy adjustment.

  • It’s quicker to make the weight adjustment.
  • It’s easier. There are no plates and collars to mess with.
  • It takes up less space. It is essentially one integrated unit.

 

Comparing Bowflex 552 and POWERBLOCK Sport 50 Adjustable Dumbbells

After doing my research, I saw Bowflex and POWERBLOCK to be the two top brands. I went to retailers to learn more and try out each brand. Let me start by saying I think both of these brands are high quality, super well-designed equipment for home workout. I believe Bowflex is more well-known because of years of infomercials.

I’m reviewing the Bowflex that has 52.5 pounds vs. the POWERBLOCK that has 50 pounds. Since most of my audience are men over 60 years of age, the majority will likely not be interested in heavier weights, although they are available. Following are pros and cons for both brands:

Bowflex Plusses for this 68 year old guy:

Bowflex-dumbbells
Bowflex Dumbbells
  1. They are shaped more like traditional dumbbells. As such one can do behind the neck presses for triceps work. I have found those to be very effective muscle-building exercises.
  2. Making the weight-change adjustment is quicker with the Bowflex. It’s just the turn of a dial.
  3. Weights can be adjusted easily in 2.5 pound increments.
  4. I like the way they look better. But, in making the decision, that was not a big deal for me
  5. At $329, the Bowflex 552 was $20 cheaper than the POWERBLOCK Pro with 50 pounds.  With the 552 you can use weight from 5 pounds to 52.5 pounds.

Bowflex Minuses from a 60+ perspective:

  1. There was a lot of plastic and it felt cheaper and less sturdy.
  2. There was a 2-year warranty vs. a five-year warranty with the POWERBLOCK, That further reinforced my concern about how well-build the Bowflex was.
  3. Can’t add weights beyond 52.5 pounds

POWERBLOCK Plusses for this old boy:

  1. More compact, using less space.
  2. Built sturdier with metal and not plastic.
  3. 5 year warranty

    POWERBLOCK-dumbbells
    POWERBLOCK Dumbells
  4. Expandable from 50 to 70 or to 90 pounds as strength increases.
  5. Closed cage handle to help reduce the chances of a wrist injury
  6. Magnetic selector pin to adjust how much weight
  7. Can expand up to 125 pounds per dumbbell

POWERBLOCK Minuses:

  1. It is primarily set to be changed in 10 pound increments. It can be changed in 2.5 or 5 pound increments but it does not do it with the efficiency of the Bowflex.
  2. Could be uncomfortable for people with very large hands
  3. The weights make some noise when being used due to the looser tolerances to accommodate the adjustment style
  4. At $349 for the POWERBLOCK 50 is $20 more than the Bowflex 552

Why the heck do I want to be lifting weights after 60?

There are many reasons for us older guys to be doing resistance training after 60 and beyond. A healthier, more energetic and vibrant quality of life is for starters. Resistance training for building muscle also builds bone. That’s right! Resistance training actually helps improve bone density.

At our age that’s a big deal. How embarrassing would it be if you fall down and break a hip in the middle of the night when you’re up for your third visit to the bathroom?

Muscle increases your metabolism which means you burn more fat, even when you’re sitting on the couch watching sports history shows.

For much more information and research references see my article, “Building Muscle After 60.”

Building Muscle After 60

Conclusion

The POWERBLOCK dumbbells I bought have gotten many hours of use over the last 6 years.   They have been my primary workout equipment for home.

As I said earlier, I see both POWERBLOCK and. Bowflex as high quality dumbbells. You really can’t go wrong with either. My preferences were for the reasons I stated above.

I hope you found this product review helpful. If you have any questions or comments please leave them in the Comments section below.  I will be more than happy to respond to any questions you may have.

Best Supplements for Men Over 50

As we age, our bodies produce less of the chemicals that contribute to our fitness. A healthy, nutritious diet is foundational. Supplements are intended to “supplement” that good diet.

This list is based on my opinions.  And, my opinions have been formed over years of personal experience and the many things I’ve learned from countless experts. Some may disagree with my list, or, the order.

That’s OK. I’m not trying to say that my list is THE best list. But, as a guy in his 60s, these supplements are working well for me. My aim is to share my knowledge and experience to help you in choosing the best supplements for men over 50.

I get many of my supplements from bodybuilding.com. They have so many of the best and most popular supplements. They have great sales and specials and they have a price match guarantee. You can see their products by clicking on this link:

https://goto.bodybuilding.com/products

I’ll explain why I have each of these supplements on my list to help you in making decisions for yourself.

My Fitness Journey

In my 20s my fitness included running 3 to 5 miles a day and, as much water skiing and snow skiing as I could fit in. In my 30s I played racquetball 2 hours per day, 6 days a week.

In my 40s I got into roller hockey. Additionally, to playing with all the kids in the neighborhood I played on a team at the local club. I usually trained by various skating routines to get faster.

At 47, I decided it was time to hang up the skates. I wanted to start training with weights. I knew I needed some help and structure, (a plan). Being kind of competitive, I joined a 90-day challenge.

The program included 3 days per week of weight training. Each session took 45 to 60 minutes. And, 3 days of High Intensity cardio training for 20 minutes each session. I also tracked what I ate each day and how much water I drank.

The two supplements I used were protein powder and creatine. The picture below was my “after picture”. Unfortunately I lost the “before” picture, but, trust me, it was nothing to be proud of.

The after picture was exactly 11 weeks and 4 days after I started the program. I was 47 years old. And, only 2 supplements: protein powder and creatine.

How to Build Muscle After 60

This blog post is one in a series that is going to provide you with information, encouragement and inspiration to learn how to build muscle after 60 and beyond.

When I was 62 years old I was lean and fit. I decided I wanted to build some muscle. As I did when I was 47 I researched and found a workout and diet plan I thought would help me reach my goals. There’s a picture on the last page of this article. I was nearing 63 years of age.

I had packed on more muscle than I ever had in my life, in 90 days. Part of the program required that I eat . So, I had more muscle AND more fat. (See picture on the last page of this article.)

4 years later, at age 66, I still maintained a good amount of the muscle and with less body fat. (See picture on the last page of this article.)

I’m just a normal guy who works about 55 hours per week, and follows good workout and diet plans that experts design. You can do this! If you are someone who wonders, “Why would I want to build muscle?”

If you wonder how you would find the motivation, take a look at my article that addresses those questions:

https://fitness-for-men-over-60.com/building-muscle-after-60/

The Best Supplements for Men Over 50

Two reminders:

1) This list is based upon my research and years of experience. You can find many similar lists with other opinions. I’m in my 60s and have provided a couple of pictures above to help show that I have been getting fairly good results for my age.

I put the list in order of importance for me. You might have some differences based on your needs and goals.

2) I include the “under 50 guys”, aka “The Youngsters” as they are facing similar challenges as they age.

Multi-vitamin

Few people of any age get all the vitamins and minerals they need from the food they eat every day. I have read favorable and unfavorable studies of some popular multi-vitamins out there. For over 10 years my family and I have taken multi-vitamins provided by Life Extension

Life Extension is a science-based company, devoted to helping people live longer, healthier lives. A whopping 98% of their customers recommend them to family and friends. The superior quality of their products is above reproach. 99% of their products are manufactured in the U.S. and a Certificate Analysis is available for every product they produce. Their website is full of scientific studies conducted by Life Extension’s scientists and many others as well.

You can check them out at:

Testosterone

It may surprise you that I would list Testosterone second in my list, but as we age our body produces less and less testosterone. Testosterone levels drop about 1% per year after age 30.

There are a massive number of supplements on the market that promise to do great things for you as they stimulate your body’s testosterone-producing abilities. Results vary. There are dangers to having too little or too much testosterone.

I recommend getting help from your doctor. He or she can have your blood tested to know exactly what your levels are. Then you can be prescribed with either a serum to inject weekly or a cream to spread on your skin daily.

By monitoring blood levels you can assure that you have a truly healthy amount of testosterone, not too much and not too little.

If your testosterone levels are low, you will find wonderful benefits in raising those levels to appropriate levels. For me, following are some immediate benefits I’ve experienced:

  • More energy and vitality
  • More energy for working out without getting tired. With testosterone, I can work out for and hour and still have plenty of energy. Without, I feel low energy after 20 to 30 minutes of working out.
  • Improved muscle growth and overall fitness in response to my training regiments
  • Better, overall sense of well-being
  • Increased libido

Suffice it to say, if you have low “T”, it will be worth checking in with your doctor. It can be a huge help to your quest for fitness.

Protein Powder

As I’ve explained in a previous post, Proteins are the building blocks for growing muscle, at any age. Protein powder or bars are a convenient way to supplement your healthy diet with the amount of protein you need every day.

My personal favorite is “Pro JYM Protein Blend Ultra-Premium Protein Powder”. What sets this supplement apart from others is the scientific blend of 3 protein sources that digest and synthesize at different rates.

When you add medium-digesting and slow-digesting proteins to fast-digesting whey, muscle protein synthesis remains elevated for longer than when using whey alone.

And muscle protein retention is higher, as well. That means that more protein is being built in the muscle, which is what leads to long term gains in muscle size and strength.

The chart below illustrates the time each protein is at work. The Whey Isolate goes to work very quickly. The synthesis of the egg protein is medium in time. And, the micellar casein is still at work for hours after ingestion.

Pro JYM Digestion Timeframe


And the different flavors are fantastic. Check out the Vanilla Peanut Butter Swirl! The price per serving is much less expensive if you purchase the 4 pound bag vs. the 2 pounder. Click on the link below if you would like to learn more or purchase the Pro JYM powder.

Pro JYM Ultra Premium Protein Blend

Creatine

Creatine can help increase power and intensity in resistance exercising which results in greater muscle growth and strength. It is a substance that our bodies produce, and, like other substances that produce energy and strength, it lessens as we age.

Primary foods that have creatine are meats. It is most abundant in beef. You’d have to eat 2 pounds of steak to get 5 grams of creatine.

There are two primary kinds of creatine on the market today, creatine mono hydrate and creatine hcl. The mono hydrate form has been around the longest and is, by far the most popular.

It is also the most researched. In some people it can cause intestinal discomfort and diarrhea. Those people would prefer the creatine hcl which has not shown any negative side effects.

I can tell significant performance improvement, training with weights, when I am taking creatine every day. I’ve taken both the mono hydrate and the hcl types of creatine. They both work equally well for me and I have never suffered any side effects from the mono hydrate.

When I’ve stopped taking creatine for a while, I can tell a drop-off in my strength and energy to push through in workouts. As a result, I take 5 to 10 grams of creatine daily.

“Platinum Creatine” by Muscle Tech has a 9.5 out of 10 rating. I agree with that. It is the creatine I am using. I can tell how effective it is when I run out before purchasing more. I can really tell the drop-off in strength.

BodyBuilding.com has it for 30% off at the time of this writing. That makes it $0.10 per serving. You can learn more or purchase it at the following link:

goto.bodybuilding.com/muscletechcreatine

Pre-workout Supplement

There are many, many pre-workout supplements on the market today. I have tried many of them over the years and found them to be super effective in helping with more energy and focus so I can really maximize each and every set in my workout.

“Neruocore Pre-workout” by MuscleTech is one of the best rated pre-workout powders and definitely the best priced. It scores 9.2 out of 10 with 676 reviews. It’s normally $22.99 per container. At the time of this writing BodyBuilding.com has it for $16.09.

If you’d like to learn more about it, just click on the link:   goto.bodybuilding.com/pre-workout

BCAAs

Branch-Chain Amino Acids are made up of leucine, isoleucine and valine. All three are amino acids. They are found in protein-rich foods and protein supplements.

They can also be consumed in BCAA supplements. And, they are effective in aiding protein synthesis. That helps with muscle growth, and reduces exercise fatigue when engaged in resistance training.

I like to put BCAA powder in my shaker cup full of water and drink it during my workouts. I find it helps me power through each set and have energy reserves by the end of my work-out. BCAA’s are also effective as a pre, or, post-workout supplement.

The BCAA supplement I use is, “BCAA Energy Amino Acids” by Evolution Nutrition. With 2,866 reviews it earns a 9.4 out of 10 score. And, at $21.99 per container, it is less than half the price of some of its competitors.

At the time of this writing BodyBuilding.com has a special: 2 for $36.00. If you are interested in learning more or purchasing, you can click on the following link:

goto.bodybuilding.com/bcaas

Anti-inflammatories

Inflammation is part of the body’s defense system. As we age there is a part of our immune system that increases and that is the part that causes inflammation. The term “inflammaging” is used to describe it.

We can begin to experience chronic inflammation that results in various aches and pains as we age. Additionally, to reducing overall quality of life, chronic inflammation can lead to various diseases such as stroke, chronic respiratory diseases, heart disorders, cancer, obesity, and diabetes.

Diet certainly plays an important role. There are foods which contribute to inflammation and foods which counter-act it.

I take a product named “Relief Factor”. It’s 100% drug free and 100% botanical and fish oil. It’s anti-inflammatory properties support relief from aches and pains.

And, it comes in convenient individual packets. It has been amazing for me in eliminating the discomfort I had learned to live with in my knees. You can get a “3-week Quick Start” for $19.95 + S&H here.  Copy and paste this into your web browser:  www.relieffactor.com

Conclusion

I actually take all the supplements above every day. I am not suggesting you have to do that in order to be fit. You probably already take something in the list above.

I hope the information has been helpful for you in learning what some most effective supplements guys our age can take as we work toward becoming more fit and more youthful with an ever-increasing quality of life.

I welcome your comments and questions below.

Pictures Below:

I was almost 63 in the pic below. I was near the end of a 90 training and diet plan. I gained on more muscle than I ever had before. My diet had me ingesting more calories than I burned so I added fat pounds as well.

The last picture I was 66. I had retained much of the muscle I had gained two years earlier and was able to reduce much of the fat. I was doing more cardio which helped improve my overall fitness and sense of well-being. My reason for sharing these pictures is my hope that you will realize you can improve every aspect of fitness in your 60s and beyond. We lose muscle and bone every year as we age unless we do resistance training to grow both muscle and bone. That’s why I believe it is the most important part of a fitness regiment for old guys like us. You can do this!

A Start to Fitness

You may be an aging guy who has reached a point in life where you want to dedicate yourself to becoming fit.  Or, you may be a guy who wants to get fit but utterly hates the idea of exercise.  Perhaps you are someone who has started a journey toward fitness but you didn’t have success.  Maybe you are one of those guys who has joined a gym on January 2nd and by February 2nd, you are done.  But, now you’d like to give it another go.

It’s absolutely vital to start a fitness program well.  If you start poorly, it will be miserable, you’ll see little to no progress, and you’ll quit.

My aim in this article is to provide guidance to help; you get set up for a successful start in your journey to fitness.old-man-jumping-rope

 

Workout Plans for Beginners

There is no lack of workout plans available on the internet.  I Googled “workout plans for beginners” and 150,000,000 results popped up.  So, if you do the same, you should be able to find a workout plan that suits you and your goals.  It’s super important that you start with specific fitness goals and a specific plan or you’ll flame out just like so many other guys of all ages, especially older dudes like us.

I’m going to offer some tips to help set you up for success.

  • Check with your doctor.  See if he has any suggestions or precautions.
  • Find a plan that is going to be do-able for you.  Make sure the plan includes recording your progress every day.  That can be done on printed copy or online.  (I prefer online.  I can do it on my phone after each set.)
    • A basic recommendation I make is, do weight training 3 days a week and cardio 3 days a week.  It doesn’t have to be massive amounts of time.  Weight training could be done in 45 to 60 minutes and HIIT cardio for 20 minutes.
  • Set specific goals and put them in writing (see my post on fitness goals and motivation at: from-fat-to-fit
    • https://fitness-for-men-over-60.com/what-is-fitness-and-why-should-you-want-it/
  • Enlist the help of someone for motivation and accountability.  This could be a workout partner, a personal coach or someone you know, respect and trust.
    • At the time of this writing we are still in COVID-19 lock down.  A friend of mine and I are about to start an 8-week training program using resistance bands.  We’re going to meet each day on Zoom.  When we can, we’ll do the workout at the same time.  When we can’t do that, we will at least touch base for encouragement and accountability.
  • Use a workout program that has your exercises planned and in writing so you can record your actual results on either hard copy or electronically.  This includes your cardio sessions.
  • Watch videos on the correct way to perform various exercises.  (There are many, many available on YouTube)
  • Remember, proper nutrition is even more important to fitness than exercise.  You can see my previous posts for more information:
    • https://fitness-for-men-over-60.com/nutrition-for-fitness/
    • https://fitness-for-men-over-60.com/protein-supplements-for-men/
  • Balance:  I Google “balance exercises for older men” and there were 87,000,000 results.  If you’re older than 60 you probably have noticed that your balance isn’t what it used to be.  In fact, if you are one of those unfortunate guys that has begun to fall down, there is good news.  You can regain our balance.  Over the decades we spend so much time sitting on our butts and so little time doing things that require balance, it just slowly begins to deteriorate.  Like so many other things with our bodies, it’s a “use-it-or-lose-it” proposition.  You can do some balance exercises almost anytime.  Do them while you’re watching TV.balance-exercise
  • Flexibility:  Just like balance, flexibility is a “use-it-or-lose-it” proposition.  154,000,000 results from Googling “stretching exercises for older men”.  Good stretching exercises done regularly can help you become more flexible than you’ve been for many years.  TV time is also a good time for stretching.
  • Last but not least, use Moderation.  Don’t try to regain your youthful fitness in one session.  In the first few weeks, especially, it is better to err on the side of being too moderate than overdoing it.  Your body will not respond well to overdoing exercise.  You risk getting sick or injured.  Either of those will set you back on your fitness journey.

Weight Training Routines for Seniors

Google offers up 63,000,000 results for “weight training routines for seniors”.  Depending on your current level of fitness, you may wish to select a workout routine designed specifically for old folks like us.  I’ve been working out regularly over recent years so I prefer a workout that is more challenging and produce greater results.  If you are more of a beginner, remember hat you would rather err on the side of being more moderate.  You can always go for routines that are more challenging later when yo are physically and mentally ready for it.

 

Cardio Workout Routines

As with resistance training, what kind of cardio workouts you choose should be the ones that will best support your fitness goals.  Is your goal primarily about fat loss or overall cardiovascular health?

If fat loss is your goal, you’ll be able to best measure your progress by measuring your percentage of body fat.  You can get this done at most health clubs.  Or, you can buy skinfold calipers.  They are inexpensive.  Remember, if you are gaining lean muscle mass while losing fat your overall weight might not be going down much.  Your goals should be tied to percentages of lean muscle and fat rather than weight.

For measuring heart health, the best indicator is your heart rate at rest.  For most adults that is somewhere between 60 and 100 beats per minute.  You should ask your doctor for what is best for you.  I know guys my age who have heart rates well above 100.  If they didn’t know from their doctors they were OK, they might freak out to see much higher beats per minute.

Whether you prefer doing cardio on a machine at home or in the gym, or, if you prefer running, bicycling, hiking or some other outdoor form of cardio, any of them can help you achieve your fitness goals.

 

Home Workout Plansold-guy-on-rings

If you are someone who prefers to workout at home, there are innumerable plans out there.  You can perform routines that require no equipment.  Most of the resistance exercises are using body weight.  Or, you can buy inexpensive equipment to provide resistance.  You can purchase a set of resistance bands that provide up to 150 pounds of resistance for $25 to $45 for the set.  There are sets with more and less resistance.  For most guys over 60 150 pounds is probably good for most exercises.  A combination of body weight resistance and resistance bands can give you all the versatility you need to work every muscle group.

There are several brands of adjustable dumbbells that are amazingly versatile.  Depending on how much total weight you would like, you can spend between $150 and several hundred dollars for a set.

Weight benches start as low as $70.  Pull up bars that you can mount in a doorway start as low as $30.

And, of course, for those who desire and can afford it, you can build a home gym with as much equipment as you desire.

 

Gym Workout Plans

over-60-weight-trainingMany gyms/health clubs these days offer their own workout plans.  They can be accessed through their mobile app providing lots of information and support.  One of the things I like about the ones I’ve used is they even calculate the rest time between sets.  Those plans are also tailored to the equipment they have so all the exercises are able to be performed just as intended.

Of course deciding between working out at home or in a gym or a combination of both is personal.  I am much more motivated to work out when at a gym than I am at home, but, I have enough equipment at home to get a good workout when necessary.

 

Summary

If you are going to be successful in your fitness journey, you have to have a good START:

  • Check with your doctor
  • Find a workout plan good for YOU
  • Set specific, written goals
  • Someone for motivation and accountability
  • Balance
  • Flexibility
  • Moderation
  • Proper Nutrition
  • Routine for Seniors right for you?
  • Cardio routine
  • Home and/or Gym workout plan
  • Reward yourself for achieving milestones

Bodybuilding.com has over 2,500 workout plans designed by experts.  They have over 3,500 exercise videos, and much more.  I’ve used bodybuilding.com for years.  The workouts are so easy to use.  You have everything you need on your phone.  You choose a workout and your phone becomes your guide and keeps record of your progress.  If you’d like to take a look, you can click on this link:  https://www.bodybuilding.com/workout-plans/

Disclosure:  If you click on the link and make any purchases from my website I get a commission at no added expense to you.

I hope you’ve found this helpful for getting a good START.  I welcome your comments or questions below.

– GlennGlenn-at-home

Building Muscle After 60

Your immediate reaction to the idea of building muscle after 60 may be to totally reject the idea. You might think you can’t build muscle this late in the game. (Wrong!). You might hate the idea of doing any form of resistance training required. Perhaps you loath the idea of resistance training of any kind. Maybe you are so repulsed by the idea you feel like it would suck your will to live! Even if all that is true, you’ve read this far and I hope you will continue to read about some powerful reasons for WHY old dudes like us should endeavor to build some muscle.

Why Build Muscle After 60?

To start with, LIVE LONGER AND BETTER. Various research studies have shown that strength training helps older people live longer and with a better quality of life. For example, a study published in “Preventative Medicine” researched people, over a 15-year period, who died after age 65. They used data collected by The National Health Interview Survey then used the death certificate data. Only 9% of the people reported they did some type of strength training regularly, at least two times per week. Those people had a 46 percent less risk of early death than those who didn’t do strength training. They were also 41 percent less likely to have a cardiac-related death and 19 percent less likely to die from cancer. The results held true even if those who did strength training engaged in smoking or alcohol use. Research has also shown that lifting heavy weights over time not only helps maintain bone density but causes new bone growth. And it helps strengthen the integrity of joints and helps maintain and improve overall balance which tends to deteriorate as we age due to lack of activity.old-man-weighted-lunges

The average 30-year-old will lose about a quarter of his muscle strength by age 70 and half of it by age 90. Dr. Robert Shreiber, an instructor at Harvard Medical School says, “Unless you are doing strength training, you will become weaker and less functional.”

So, if living a longer life with a significantly improved, overall quality of life sounds good, read on. There is more!

More Benefits to Building Muscle

When you build muscle you use more calories and burn more fat. You see, muscles burn energy. Fat stores energy. As your muscles grow your metabolic rate increases. So, even when you’re sitting on the couch binging your latest Netflix series, if you’ve built muscle, you are burning more calories. Nice, huh?

Your balance will improve, big time! If you’re past 60 and have not been strength training or balance training, you are probably experienced a loss of the ability to balance that you never even had to think about in your younger years. Maybe you’ve even fallen because you lost your balance. My mother-in-law who is in her late ’80’s has fallen many times. I’ve had to pick her up a bunch of times. She’s even fallen, literally, flat on her face. Each time that’s happened she winds up with 2 black eyes and, a totally bruised face. She’s never done any kind of exercise for balance or anything else. My 94 year old dad walks with a walker, but he’s become all hunched over because of it. Balance, like so many other things as we age, is a “use it or lose it” deal. I can only imagine how humiliating it would be to fall and break something while heading to the bathroom in the middle of the night. “How did you break your hip?” Would you rather reply, “Awe I broke it playing ultimate Frisbee with my grand kids.”; or, “I fell down going potty in the middle of the night.”

Strength training can help avoid injuries. As your core and your legs strengthen your bones ligaments and tendons strengthen and come back to life.older-man-doing-hammer-curls

Building muscle for men over 60 helps even normal, day-to-day activities get easier. Have you had trouble opening your bottle of martini olives? Or, maybe you have one of those contraptions that opens jars for ladies or for guys who aren’t strong enough anymore. Wouldn’t you like to carry 2 bags of groceries up the stairs without huffin’ and puffin’ or losing your balance?

Research has shown that weight training can reduce your risk of heart disease, by improving cardiovascular function and improving blood chemistry.

Building muscle helps improve coordination. When muscles contract, they stimulate the nervous system, which enables the muscles to fire. Resistance training increases these nerves’ firing rate, which allows you to better coordinate movements. Would you like to be able to shoot some hoops with your grandson and not miss the hoop and the backboard? How about kick the soccer ball around with your grand kids? That’s when your grand kids can’t wait for you to come visit so they can play with you! Guys, that reason alone is a motivator for me.

 

“I don’t want to get all bulked up.”

Oh my gosh! I have actually heard guys say that. I hope YOU haven’t said that. If you did I’m about to offend you. That is SO lame! That’s an excuse, not a reason. You would have to be incredibly dedicated and intentional, consistently over time to develop anything that could be considered bulk.older-man-doing-pushups

More likely, you think, if you’ve never done much strength training in the past, at this stage of life, it’s too late to build muscle and acquire strength. That, I’m happy to say is NOT the case. If you’re in your sixties or beyond, you can build muscle. Anyone who tells you it’s not possible is proven wrong by many scientific studies. Zig Ziglar would have said to that person, (in his thick Southern drawl), “That’s stinkin’ thinkin’ and you need a check-up from the neck-up!”

 

“What kinds of resistance training are there?”

  • Free weights – These are barbells and dumbbells.
    • A barbell is usually between 5 and 6 feet long and weighs 45 pounds before putting any other weighs on it.
    • A dumbbell is like a short barbell. They are usually 4 to 5 inches long and most commonly held by one hand for various exercises.
  • Machines – There are countless types and styles of weighted machines for a multitude of various exercises. In many cases machines can facilitate safer weight training because of the assistance they provide. Often times older men prefer machines to free weights. I recently watched a documentary with Arnold Schwarzenegger. Now in his 70s prefers machines to free weights for many exercises.
  • Resistance Bands – These are kind of like huge rubber bands. A little different from free weights, bands maintain resistance for the entire movement of each exercise. There are some advantages to this in both efficacy and safety. I just ordered a set of bands and am going to go through a 6-week routine with them.
  • Your own body weight – Common exercises are push-ups, pull-ups and lunges
  • Medicine Balls – There are various kinds of exercises with medicine balls that are effective in developing power. Power is the combination of strength and speed.

Final Thoughts

If I have been successful in persuading any of my readers that building muscle for men over 60, or for any other age, has huge payoffs for a longer life with a higher quality of life, the next step will be either:

  • How to get started, or
  • How to begin to move to the next level.

I’ll address those two topics in my next post. Thanks so much for reading! – Glenn