What Is The Best Age To Build Muscle?
With the large amount of fitness information on the internet and in magazine these days, it is likely that you
have heard myths about the best ages to build muscle.
Contrary to popular belief however, there is no single age range that is the best for muscle growth. This
article will discuss this myth and explain why it is just that - a myth.
So read on to find out why individuals of all ages can build muscle fast and effectively!
Many people believe that there is a certain age that is optimal for muscle growth, the most common age is
believed to be your 20s. The argument for this is that there is a greater increase in hormonal levels like
testosterone and human growth hormone during these years. While this may be true, there is more to building muscle than your hormone levels.
Young people (15-25 years old) may find it easier to build muscle because of these increases in testosterone,
but they also may be too young to understand the importance of nutrition, recovery, mental toughness, and proper
In the end, these factors will have much more influence on one’s ability to build muscle than the amount of
testosterone they produce. It is easy to see why this myth can seem plausible, but it’s main downfall is that it
fails to take into account a person’s dedication, hard work, and knowledge.
You may know many teenagers and college students who weight train that do not look nearly as good as individuals
in their thirties or forties. So don’t let age stop you! It is, after all, just a number! Instead, focus on getting
your nutrition, training, and recovery in order. By being perfect in each of these areas, you will certainly
succeed in building muscle.
Remember, to build muscle you need a caloric surplus. To make sure you are at a caloric surplus each day,
calculate your basal metabolic rate (can be found using a simple internet search). This is the number of calories
your body needs each day to simply sleep.
Once you have this number, add at least 500 onto that number to start building muscle. By calculating how many
calories your body needs everyday, you can then figure out your macronutrients (carbohydrates, fat, protein).
A good ratio for muscle building is 40% carbohydrates, 40% protein and 20% fat. Getting enough protein is a
major part of building muscle mass fast. For effective muscle building you need at least 1.2-1.7 grams of protein
per pound of lean body mass.
You should get your protein from quality sources like chicken breast, lean beef, fish, eggs, milk, and greek
yogurt. Fit in complex carbohydrates like sweet potatoes, brown rice, quinoa, and oatmeal while keeping your
healthy fat (eggs, olive oil, nut and nut butters) intake high.
Your training should be focused on heavy compound movement performed in repetition ranges ideal for hypertrophy
(4-5 sets of 5-8 reps). Keep your training in check, and most importantly your nutrition, and there is no way that
your age should keep you from building a strong, ripped