A number of years ago, a student asked in class how I would respond to a personal training client who says they don’t want to lift heavy weights because they don’t want big bulky muscles. Instead of my usual lengthy physiological response, I simply said she should tell he not to worry because she isn’t willing to put in the work to get big muscles. In truth, that is the accurate response. Most of us can’t or won’t grow muscle because we don’t do the necessary work—not because of age or a lack of genetics.
As we age, it is harder to grow muscle for a number of physiological reasons, but it is not impossible. The textbook I use in Physiology of Exercise suggests a 10% loss in muscle mass from 25 to 50 years of age and an additional 40% loss from 50 to 80 years. This, however, is not a trend that is predetermined in the genetic code. It is not an absolute of aging—though it is the norm. Why do we lose so much muscle as we age? Because we stop using it. The principle of reversibility supersedes the principle of overload. We don’t use it? We lose it. Likewise, if we don’t stimulate muscle hypertrophy we don’t achieve it. Don’t blame age for deconditioning. Blame the lack of effort.
There are no excuses. No hacks. Only the opportunity to get better.
I often refer to “opportunity costs”, a phrase I picked up from Dr. Mike Israetel (Renaissance Periodization). In a recent video, he gives what I consider a spot-on definition:
“Time trying dumb sh** is time not growing from guaranteed sh**.”—Mike Israetel
Why are you not growing? Maybe you are wasting time on the :dumb sh**.” Stick to the basics and work ‘em hard.
Be your best today; be better tomorrow.
Carpe momento!