How To Reverse Muscle Loss With Aging - 50 & Older (Sarcopenia)

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Brad and Mike discuss how to reverse muscle loss with aging, for ages 50 and older.
Website: bobandbrad.com/
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Bob (the tall one) has been diagnosed with Ataxia. It affects his balance and his speech, but does not affect his thinking. We appreciate your understanding and support!
~~Video Chapters~~
0:33 Resistance training
1:07 How many reps, how many sets
1:50 When to progress up and what to progress to
2:20 Exercise - Sit to Stand
3:26 Exercise 2 - Curls
4:16 Exercise 3 - Shoulder horizontal abduction
4:59 Exercise 4 - Hand and wrist strengthen
5:48 Exercise 5 - Plantar flex & Dorsi Flex
6:34 Advanced Exercise 1 - Squats
7:47 Advanced Exercise 2 - Bicep Curls advanced
8:51 Advanced Exercise 3 - Seated or standing shoulder exercise
9:40 Advanced Exercise 4 -Reverse Flys
10:03 Advanced Exercise 5 - Chest Press
10:43 Advanced Exercise 6 - Seated Tricep Extension / Lat Pull Down
11:26 Wall Anchors
11:59 If you don't have wall anchors
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All information, content, & material of this website is for informational purposes only & are not intended to serve as a substitute for the consultation, diagnosis, &/or medical treatment of a qualified physician or healthcare provider.
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Опубликовано:

30 сен 2024

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Комментарии : 411

@BobandBrad Год назад

If you are interested in more resistance band exercises check out our wall anchor playlist ru-vid.com/group/PL8l32k1r15l6chkdqWDoJ2FxkzjUqCN2p

@kingsiriusfit Год назад

Thank You! This is great for my 70 year old clients.

@susheeladesai2952 Год назад

@@kingsiriusfit Qìi

@weirdcatlady Год назад

We all miss Bob. Hope he is doing well. Mike is doing a good job, but has some big shoes to fill.

@BobandBrad Год назад

Bob is still around producing content! Just passing some things along for quality control. 😁

@verreal Год назад

I dislike Mike's voice. It's not his fault; it's genetic. However, I still dislike it.

@richvictorynow Год назад

can you tell me where Bob is?

@foreveryoung999 Год назад

What happened to Bob?

@spandel100 Год назад

@@verreal If you cannot say anything nice rather say nothing.Costs nothing to be nice but it goes a long way.

@helanna9843 Год назад

Much love and gratitude to Bob for all he has done for this community. Best wishes Bob.

@betho.3542 Год назад

This video is EXACTLY what I needed to see!! Thank you so much for addressing the issue of weakness with aging. I'll be doing the program every day (with one day off) starting today. You guys are a godsend!

@ladycharlotte8693 Год назад

You have to rest every other day, or you will cause inflammation….when you lift / stretch you cause tiny tears in the muscle, they need a day to repair, if you over exercise everyday, you will inhibit your results…..more is not always better ……be patient and you will get stronger, and look better too in little time, and do precise movement , not sloppy quick motions.

@bunnyb5313 Год назад

Thank you Brad,so very much for this extremely informative and important video!!! One of your best ones hands down! ❤ Sending our love to Bob ❤

@hanginlaundry360 Год назад

I'm so glad you are continuing a two-man format! It really makes the show pop! Mike is doing a great job! We all love and miss Bob. He's in our hearts forever! ❤I love that you mention him now and then. I hope you occasionally read a letter from Bob on the show on a given topic!

@livelikeawinner4087 Год назад

We all miss seeing you Bob but glad you are still producing. Love your show 😊 I’m a fitness trainer and appreciate learning from you guys.

@stephenchang7414 11 месяцев назад

Excellent program for seniors. I greatly appreciate all your efforts. Brad and Mike work well together. Best wishes to Bob. God bless all

@beckynelson6786 Год назад

Love to Bob and Brad.Bob,Brad's got your back.We know you are in a different role and might not be so visible to us but we also know that your channel is a team effort and you are a big part of the team.

@debhervol9758 Год назад

So grateful I found your channel. Such great tips on so many different topics. Thank you! And continued prayers for Bob.

@BobandBrad Год назад

Glad you enjoyed!

@BJones-yw4dd Год назад

Very well said, Deb.

@savannah58 Год назад

Where's Bob? Is he ok?

@laurademkoski8261 Год назад

My thoughts, too!!

@christineh4782 Год назад

Mine too. I've been concerned since he hasn't been back.

@An-Ma Год назад

Bob’s behind the camera now. He’s been promoted to director!😉! You’ll sometimes see his head pop up in front of the camera. 👍

@laurademkoski8261 Год назад

I thought I heard him from behind the camera! I do hope that he appears in front of the camera, too. It was always magical to see Bob and Brad together.

@AnnMitt Год назад

@@An-Ma Doubt that is happening, unfortunately. 😢

@estellamobley9288 Год назад

I absolutely love this channel. All of these exercises are great.

@BobandBrad Год назад

Thanks for watching!

@barbarameehan113 Год назад

Thank you for these. I really need to do these. I am 81 and have been sedentary because of bad knees. Hi to Bob.

@mikeeno104 Год назад

Missing Bob, but Mike is doing great... I turn 62 this year. I started lifting weights just over two years ago at Planet Fitness. Lost over 30 pounds, feel great. I can bench my weight for 12 reps. I follow your channel to help me resolve every day soreness. Thank you for your videos...

@kathleenschubert9920 Год назад

Miss you Bob. Not the same without you. Saying a prayer for you.

@patsmith7744 Год назад

Me, too Bob.

@goldengirl54 Год назад

I go to the gym 3X a week and do, 2sets of 15each, pull down lats, triceps, bicep curls, hip abduction/adduction, and 45 minutes on the recumbent bike. I am a 70yr. old Female. So important to use them so you don't lose them. 👍🏻😁💪🏻

@BobandBrad Год назад

Sure thing!

@barbs1298 Год назад

No pull down lats & other overhead exercises when one has had 2 previous shoulder surgeries in their 40's. I took up cardio drumming & it aggravated the daylights out of my shoulder I had surgery on. My chiropractor is treating it w/the Prosoft adjuster & elec. stim & ice & it's really helping thankfully.

@jenniferbate9682 Год назад

Do you have to pay to park your car?

@chomperthefirst533 Год назад

Thanks for offering exercises for those of us who are never going to be offered a part in a beer commercial!😉 Hope Bob comes in once and awhile to add his Spirit and soul - just with presence! Welcome to Mike!

@pmstff700 Год назад

Peptides are great! Creatine, Essential aminos and increased protein along with the lifting. I lift 5x a week. split body parts. Have to lift heavy too, but difficult with joint pain. 2x week I do PT type exercises ie: Stewart McGil back exercises and stretching, I also use a massage gun and infared along with PMEF, book Knees over toes by Ben Patricki’m 61 this is working well for me. The exercises shown here are good if you’ve been doing nothing all these years.

@BobandBrad Год назад

Thanks for sharing!

@cherlgolja5402 Год назад

I always exercised my whole life I’m 71 thank God ! I still left weight 5 days a week 5 to 15 pounds! 🏋🏼‍♂️

@AnnoulaXeni Год назад

Can you let us know what's happening with Bob, please?

@BobandBrad Год назад

Bob is still around producing content! Just passing some things along for quality control. 😁

@beccogiallo Год назад

It's explained in the description.

@AnnoulaXeni Год назад

@@beccogiallo I already knew about his diagnosis, but he's usually partnering up for the videos. My question was really what's going on that he isn't doing that now. A lot of us are very fond of him so are concerned if he's had a setback.

@beccogiallo Год назад

@@AnnoulaXeni i wasn't sure if you were aware of it. I know what you mean, I an fond of him too, and wish we could see him in the videos again, well and strong.

@mmiller1011 Год назад

Welcome Mike. We miss you Bob, but so glad the channel is continuing. Mike, you did a nice job. Please keep the content coming.

@reason2gether Год назад

Great demonstrations Brad and Mike! You both look like you got a good workout! I cringe when I think about a wall anchor ripping out! I have an old house with "plaster and lathe". I may have to stick with my free weights. Or wear a facemask and body armor! God Bless you guys.

@HK-uj9qc Год назад

Bob, not Mike

@BobandBrad Год назад

Thanks for watching!

@An-Ma Год назад

Loved this set of exercises guys! Just what I needed! 👍🌷

@BobandBrad Год назад

Happy to help!

@cheryljunkin3531 Год назад

Thank you so much for continuing on, Brad! Mike is awesome too. Best regards to Bob.

@autumn2859 Год назад

This is perfect timing for me, thank you! I'm in my 50's and recovering from a 3 year bout with major depression. I've lost a lot of muscle from that extended period of inactivity, and want to get it back.

@Swan-rb4yg Год назад

I am in the same boat, Autumn. I'm 66 and recovering from two years of depression and a surgery. I wish there were some way to friend you on here so that we could encourage each other. That might be a good thing to make a Facebook page for.

@elenarogers5311 8 месяцев назад

Carnivore diet helps depression. Check it outl.

@jennyfulcher8035 Год назад

Very helpful! I'm already working with a PT to address strengthen muscles and balance, particularly my calves, thighs, gluts, and core muscles. I'm also trying to strengthen my hands as a hand dynomometer measured my left (dominant) hand at 18 and right at 20. I'm small bone, 69 years old, and have some essential tremor especially in my left hand. I have a rubber squeeze ball but will buy another one. I like the towel wringing exercise too. The stretch band exercises look like some good ones to add to my PT exercise repertoire. Thanks guys! Jenny

@BobandBrad Год назад

Best of luck!

@xbenxwilsonxhighlights7879 Год назад

More importantly train when you're in you're 20s 30s and keep working out throughout life. Then you won't lose any. Or a very small amount

@allstrongfitness Год назад

Yup. Just like investing in stocks, you’re investing in your body. The sooner you start, the easier it is to hold down the road.

@BobandBrad Год назад

Thanks for sharing!

@wsearp Год назад

Stretching those bands dangerously far.... I'm going to start doing these.... I'm 84 on the carnivore diet and lost over 80 pounds but some of it has been muscle mass, I'm sure ...

@BrassyBrunette Год назад

You are doing wonderful!

@BobandBrad Год назад

Good luck!

@joellecollette5843 Год назад

I’m glad I came across this video. 💪🏼Thank you

@BobandBrad Год назад

You're welcome!

@SiddhiOm3 Год назад

Greetings from India🙏 thank you dear Bob and Brad for this wonderful and helpful video . I am sixty and was worried how to hit the gym, esp. after the pandemic as I still feel uncomfortable. Was then thinking of getting some heavy weight sets but it all felt so overwhelming. Watching your video has eased my mental state to begin with. And I am surely ordering the resistance bands and giving it a go. A must for us above 50’s and 60’s. Thanks to both of you once again from the bottom of my heart for giving us senior citizens a ray of brightness in our daily lives. May Divine Grace your path🙏💕

@r.c.7762 Год назад

Hi Bob, I think of you often 😊.

@BobandBrad Год назад

Thanks for the support!

@kcmcnut Год назад

Hello to Bob! We miss you...... hope you are ok?

@BobandBrad Год назад

Bob is still around producing content! Just passing some things along for quality control. 😁

@kcmcnut Год назад

Thank you for the reply

@beckykueng3017 Год назад

This video came along just as I was searching for exercises to increase my muscle mass slowly and with exercises suitable to my age. Thanks for this !

@jenniferbate9682 Год назад

Thank you so much Brad. We love watching your encouraging exercises. Love and all the best to Bob as well. x x x

@melfuz Год назад

Great video guys, thanks! Love to Bob 😊

@BobandBrad Год назад

Thank you!

@MultiShell12 Год назад

Thank you so much! I'm 56 and know that it is very important to maintain muscle and didn't know exactly where to begin. I am staring with your beginning exercises and looking forward to eventually getting to the advanced. So helpful!!!! ❤❤❤❤❤❤

@BobandBrad Год назад

Best of luck!

@SmallWonda Год назад

Ideal - good for me with my serious back injuries & for my parents who are getting increasingly weak. Best to Bob.

@BobandBrad Год назад

Thanks!

@bhupinderjitparmar9244 Год назад

Thanks Brad and Mike for these exercises. No doubt, as we age we tend to loose muscle mass rapidly. Thanks for showing different ways to do these exercises.

@BobandBrad Год назад

You bet!

@lindaHalt1916 Год назад

Thank you two for these great band exercises. This is exactly what I need for strengthening my arm muscles.

@glendapolich7549 Год назад

Excellent video. You guys are great! ....miss you Bob. God bless you all. 🌝⚘

@BobandBrad Год назад

Thanks!

@jeantarry6726 Год назад

I recommend y'all to all my friends ❤ Love and best wishes to Bob ❤

@BobandBrad Год назад

Thanks for the support!

@donaldlee6760 Год назад

I find exercising in this manner somewhat mind-numbing and I can't keep it up over a period of years. I wonder if just doing manual labor for extra fun money, cool backpacking in the wilderness, or whatever random sport you enjoy is really inferior to these "scientifically researched" exercises.

@Beth-sn9ip Год назад

Really good info thank you! Also appreciate the tips for alternative items that you can use at home, like a towel. One small note, at times I found it a little difficult to hear Mike. But again very helpful info on an important topic.

@BobandBrad Год назад

Thanks for your feedback!

@houndmother2398 Год назад

Thanks guys as someone who used to work out all the time and then got too many injuries I need to do this. Appreciate it.

@BobandBrad Год назад

Glad we could help!

@denisemullarkey5117 Год назад

I keep trying build up

@BobandBrad Год назад

Don't give up!

@susantokles5042 Год назад

Thank you for all your videos.

@BobandBrad Год назад

You're welcome!

@mike_98058 Год назад

One of my knees is bone-on-bone. Squats are a no-go. I'm always looking for alternatives. Currently, I doing rowing and spinning classes which seem a good leg workout while not causing knee pain.

@BobandBrad Год назад

Great idea!

@clboymom9467 Год назад

I hope Bob reads the comments still! Hi Bob!

@AmmeMahamaye Год назад

Very useful exercises. Thank you! Missing you, Bob!

@vickiebrannon5217 Год назад

Thank you for sharing both beginner and advanced. Hello to Bob!

@BobandBrad Год назад

You bet!

@KetoMama777 Год назад

Love you guys Bob brad and mike.thanks for the exercises

@BobandBrad Год назад

Of course!

@phaedrussocrates7636 Год назад

it's advertised that compound called HMB slows muscle loss for immobile patients, older people etc. - do you think that is correct?

@sharonbee7756 Год назад

You make it look so easy. Slow and steady beginners

@BobandBrad Год назад

Slow and steady wins the race!

@simonconte8240 Год назад

I have low testosterone is it harder to build muscle from sarcopina when you have low testosterone? or will it just take longer to build muscle because your testosterone is low. Thanks.

@greenleavesofsummer9673 Год назад

I’ve enjoyed so many helpful segments, Bob & Brad, over years. Thanks for doing them. There’s a young lady that has given some helpful ideas, too.

@GregHalvorson Год назад

Uuum, where's Bob?

@HK-uj9qc Год назад

Bob

@GregHalvorson Год назад

@@HK-uj9qc ... Where is he? Is he okay?

@BobandBrad Год назад

Bob is still around producing content! Just passing some things along for quality control. 😁

@5boysandamom Год назад

Great info! Mike's voice is very low....I can hear Brad perfectly.

@kathleendanze2013 Год назад

Thank you for this!

@BobandBrad Год назад

Of course!

@anitasyvalahti1730 Год назад

Thank you, for the good video. The topic is also topical for me. Thank you ☺👍. All the best for Bob 🙏.

@BobandBrad Год назад

Glad we could help!

@indracool6894 Год назад

Congrats to you Brad for holding the fort so well ...all the best to Bob may he remain fit and sometimes show himself on the show . .lots of love to you both. .all three of you

@christinewaide5249 Год назад

This is a great video. And we miss you Bob! Hope you’re doing well. 💕

@BobandBrad Год назад

Bob is still around producing content! Just passing some things along for quality control. 😁

@debbiewilkinson4277 Год назад

I understand where Bob is working now, on the show.. please say hi to him.. and God bless all of you guys!

@deb5thmitch Год назад

I am having 3rd finger trigger surgery on Tuesday. Show some exercises even if they are old, even scar tissue massages. Thanks, I am about to be 70 years old in 6 months.

@BobandBrad Год назад

Here's something that may help! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-gZfqReLkUGo.html

@smilesmile7330 Год назад

I think y’all forgot Be Healthy 🎉🙏

@BobandBrad Год назад

Oops!

@michelenichele294 Год назад

The best, as usual. Thank you 🙏 ❤

@BobandBrad Год назад

Of course!

@ajl8615 Год назад

It doesn't matter who comes who left, importantly they are teaching you physiological exercises for your good, so be appreciated and grateful, or you pay heaps for seeing a physiologist to get some exercises! There's lots to be grateful for many things in our life. 💜💜👍😁

@p4h10oso Год назад

Get rid of Mike and get an upbeat female.

@joseenoel8093 7 месяцев назад

Get it together, ageing takes an e, you're welcome, love from Montreal!

@BobandBrad 7 месяцев назад

Thanks

@---Jaime-MEXICO-1962 Год назад

Mike is great !!! 👏🏻👏🏻👏🏻👏🏻

@bashizinyabahara8751 Год назад

I miss BOB!! It's just not the same without him!

@mfurman Год назад

It is not at all!

@fayeg3026 Год назад

Wonderful guys..Thanks

@BobandBrad Год назад

Of course!

@michellefrothingham4275 Год назад

Wow… i knew of muscle loss as we age but the after 65 numbers are alarming… can we rebuild muscle mass or only strengthen what we now have?🤔

@kjones2008 Год назад

Michelle, the answer is highly complex and requires a ton of definitions and back and forth for clarification. Weight training can increase cell size (hypertrophy) and increases the number of cells activated (by recruiting more motor units), but it may not cause hyperplasia (an increase in muscle cell number). Sarcopenia is actually the death/destruction of muscle cells, and is not currently reversible (to my knowledge), but the progression may be arrested. Fast twitch vs slow twitch - we tend to lose fast twitch at a (ha) faster rate than slow twitch … and we may be better off prioritising fast twitch retention where we can. In short, can we make muscles stronger at any age? Absolutely. The mechanism by which those cells are strengthened may or may not fit your definition of muscle mass. Kira

@christineniering1233 Год назад

Thank you Brad! Love to Bob💕

@horseladyjane4321 Год назад

Be safe...pretty sure that's it... Keeping Bob in prayer.

@BobandBrad Год назад

Thank you!

@judysbakeryandtestkitchen1654 Год назад

You so much! These are basically my physical therapy exercises. But as I just finished around physical therapy, it’s good to know how to progress. Also, I like the tips for Balance.

@shelly7017 Год назад

That was a fun video guys, thank you. I did them along with the video. I can easily add this short routine to my week.

@susandmarie2067 Год назад

Thank you giving instructions for beginning at real beginning level.

@mazsroy9 Год назад

Is this the same for women?

@billbauer9795 Год назад

Yes, of course.

@dianarose3804 Год назад

Yes definitely ❤

@BobandBrad Год назад

Yes

@donaldduke2233 Год назад

No offense, Mike, but I can't wait for Bob to return. Mike, thanks for filling in for the big guy. You're doing great.

@BobandBrad Год назад

We understand, thanks!

@lisapagliaroli8532 Год назад

Out of curiosity are there any videos using dumbbells and barbell? I am 56 and lift heavier and I just found out that I have osteopenia and I really want to continue working out but in a smart way. There are probably some exercises that I should maybe avoid but I want to continue to get stronger in a healthy safe way. But the videos I come across seem maybe to be geared to someone who has maybe never worked out at all or already fractured a bone. 😀

@BobandBrad Год назад

We will add it to our to-do list!

@angelaluckey2453 Год назад

Missed Bob. Hope he's doing okay.

@dougmoore5252 9 месяцев назад

Am 67 and workout at f45 six days a week.It varies between bodywork or weight works. 45 minutes during the work week and one hour weight workout on Saturday. During the week at 6 AM and Saturday at 8:15 AM.

@carolynpearson9871 10 месяцев назад

Enjoyed this video. I bought the Bob & Brad Resistance Bands. Love them. Looking for the same stress balls that Mike was using. Where can I get them? I like how soft they were.

@jrdroptini Год назад

I s-o-o-o need this.

@BobandBrad Год назад

Glad we could help!

@Belfreyite Год назад

I'm caught in the double whammy of suffering Polymyalgia that gives me very sore shoulder and hip joints that make exercise painful.

@robinwatkins8528 3 месяца назад

I'm 61, and I'd be more impressed if Brad were doing these excercises. Having the young guy do the hard work seems to undermine the message about being older and fit.

@ericmaltz159 11 месяцев назад

Most people like me that are almost 60 cannot recover when doing this much volume. I have lifted weights my entire life and I cannot recover from training even 3 days per week. Current studies show that intensity is what determines muscle hypertrophy. Volume is the least important factor. I use HIT type training which was discovered by Arthur Jones and used by lifters like Mike Mentzer and Dorian Yates. I follow the ideal routine by Mike Mentzer which has me working once every 6 days. I am 57 years old and I leg press 700 pounds for reps and bench over 300 for reps. Just food for thought. You do not have to waste so much time or risk injury to make excellent gains.

@JennifertxCarnivore Год назад

Go on carnivore diet!

@Viva8743 Год назад

Where can I get them? I'm in Australia and what do you call the whole set please.... im turning 70 and I'm getting weaker. I used to be strong and fit but not anymore.... please help me with this. I believe I can do this

@LeonoraCAdams Год назад

Could you do these exercises using hand weights?

@BobandBrad Год назад

You can as long as it doesn't cause new pain or more pain.

@ingenuity168 Год назад

Bob, where are you?

@jandrews6254 Год назад

I notice with the first exercise (seated in a chair, rising up) that using the stick creates an imbalance in the torso, where it is tilted to one side away from the side with the stick

@gosia3032 Год назад

I love this channel !!! Thank you 💌

@BobandBrad Год назад

That's great to hear, thank you!!

@dnajunkie1929 9 месяцев назад

I know you are looking at the exercise portion but generally muscle growth or preventing muscle loss requires adequate protein and calories. Dieting too hard will cause muscle loss. I find it hard to eat enough protein, not a vegan just too many empty calories.

@davidocasio3732 Год назад

60? WOW! I had no idea Brad was that old. This whole time I thought Mark was the old geezer!!

@chazguthrieful Год назад

So, I resist training at all costs! JK I've exercised since my 30's and now I'm 67.

@jamesianv Год назад

I am 68 my upper and mid body are still getting stronger but my thighs are not cooperating is it normal for the quads to be the first to, for lack of a better word break down .

@BobandBrad Год назад

This would depend on a lot of different things, so we apologize but we are unable to answer individual medical questions online.

@Ronlawhouston 8 месяцев назад

If an older person is not taking creatine supplements, they should. It's been well studied and seems to help with the brain as much as muscles. I am diabetic so I have a much worse problem with sarcopenia.