I'm 51 Now. Here's My Biggest Muscle Building Mistakes I've Made!
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Date: 2026-07-10
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Comments and reviews: 20
electrician1602
I’ve been thinking about training through injury.
I’m 48, in the last couple of years, I’ve gone from regular training with poor structure and balance to very high intensity, pretty heavy, regular overload etc.
I struggle to take days off. I’m obsessed, addicted probably. Feels like I’ve taken it seriously a bit too late and I don’t want to waste time. My diet is solid and geared towards protein. When I manage to ignore sugar, I lean out and feel great.
I recently had some elbow tendinitis, couldn’t grip, couldn’t cut cable, but I found ways to still work and workout. Couldn’t bicep curl with supination or hammer, but an angled grip was ok, so I carried on, pushed through. Lots of deep self massage (of the elbow) as well.
A week ago, I woke up with pain in my wrist below my thumb. Out of nowhere, was fine when I went to bed. Felt pretty bad, immediately was worried about work and working out. Spent a day protecting it and icing it, then in the gym to see what I could handle. Massaged it, lots of thumb movement and wrist stretching, fairly uncomfortable, then very light weights, high reps (totally different muscle fatigue sensation, and I could do anything where my wrist remained locked straight. So I carried on, delighted I could do something. Found ways to work and every evening, a little more weight. I could almost feel repair happening in real time, this felt like pretty rapid healing for me. Bearing a load on the wrist, with straight compression (barbell bench) or a straight stretch (lat pull/bench row) felt beneficial.
I felt like I was probably pushing my luck with both injuries, but maybe I got it right Both injuries felt like they appreciated massage and careful load.
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I’ve been thinking about training through injury.
I’m 48, in the last couple of years, I’ve gone from regular training with poor structure and balance to very high intensity, pretty heavy, regular overload etc.
I struggle to take days off. I’m obsessed, addicted probably. Feels like I’ve taken it seriously a bit too late and I don’t want to waste time. My diet is solid and geared towards protein. When I manage to ignore sugar, I lean out and feel great.
I recently had some elbow tendinitis, couldn’t grip, couldn’t cut cable, but I found ways to still work and workout. Couldn’t bicep curl with supination or hammer, but an angled grip was ok, so I carried on, pushed through. Lots of deep self massage (of the elbow) as well.
A week ago, I woke up with pain in my wrist below my thumb. Out of nowhere, was fine when I went to bed. Felt pretty bad, immediately was worried about work and working out. Spent a day protecting it and icing it, then in the gym to see what I could handle. Massaged it, lots of thumb movement and wrist stretching, fairly uncomfortable, then very light weights, high reps (totally different muscle fatigue sensation, and I could do anything where my wrist remained locked straight. So I carried on, delighted I could do something. Found ways to work and every evening, a little more weight. I could almost feel repair happening in real time, this felt like pretty rapid healing for me. Bearing a load on the wrist, with straight compression (barbell bench) or a straight stretch (lat pull/bench row) felt beneficial.
I felt like I was probably pushing my luck with both injuries, but maybe I got it right Both injuries felt like they appreciated massage and careful load.
reply
athleanx
good points om here
I never eat instant anything, the long way with oatmeal, rice, quinoa, etc is always best
What is the biggest mistake that YOU can point to over the years that you wish you could have changed.
1. Avoiding what hurts
I had a lot of surgery on my legs when I was young, and although i ran, p[layed basketball, I never squat or did lunges for fear of my knee.
2020 when all gyms closed, i did an online workout at home. after pain and coordination, I found i could do lunges, squat jumps etc. Keep in mind i'm 50. imagine if i did this when i was 25!
2. Get a program
I work out at the gym by myself. doing exercises I thought helped what I was doing. But i was never that strong compared to other guys when they could bench their own weight etc I found the 5x5 program and following it I built myself up from deadlifting 60lbs to 265lbs! Barely benching 145lbs to 185lbs. this was in my 40s.
I should have paid a trainer for a program to follow and it would have gotten me farther faster
reply
good points om here
I never eat instant anything, the long way with oatmeal, rice, quinoa, etc is always best
What is the biggest mistake that YOU can point to over the years that you wish you could have changed.
1. Avoiding what hurts
I had a lot of surgery on my legs when I was young, and although i ran, p[layed basketball, I never squat or did lunges for fear of my knee.
2020 when all gyms closed, i did an online workout at home. after pain and coordination, I found i could do lunges, squat jumps etc. Keep in mind i'm 50. imagine if i did this when i was 25!
2. Get a program
I work out at the gym by myself. doing exercises I thought helped what I was doing. But i was never that strong compared to other guys when they could bench their own weight etc I found the 5x5 program and following it I built myself up from deadlifting 60lbs to 265lbs! Barely benching 145lbs to 185lbs. this was in my 40s.
I should have paid a trainer for a program to follow and it would have gotten me farther faster
reply
800lbGorill4
A scoop of chocolate whey protein power mixed up with half a cup of Fage 0% greek yogurt is an awesome little dessert which really helps tamp down appetite for about 200 cals. I'll often use it to break my intermittent fast around noon, have a small lunch (less than 500 cals) with eggs, chicken, or beef and a handful of greens around 2pm, and then enjoy a big meal (1000-1200 cals) that hits all my macro numbers for dinner around 6-7pm. Having the bigger dinner seems to help me not be as hungry in the mornings and push that fast to a full 17-18 hours (6-7pm to 12-1pm the next day.
This routine makes it easy for me to hit my macros while being under 2000 cals/day without being too fussy. From there, my baseline NEAT and walking/rowing/resistance exercise ensures I'm in a 200-500 calorie deficit each day to keep my BF% down. I don't get wrapped up in 50 or even 100 calories either way, the system is good enough that it all averages out over time.
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A scoop of chocolate whey protein power mixed up with half a cup of Fage 0% greek yogurt is an awesome little dessert which really helps tamp down appetite for about 200 cals. I'll often use it to break my intermittent fast around noon, have a small lunch (less than 500 cals) with eggs, chicken, or beef and a handful of greens around 2pm, and then enjoy a big meal (1000-1200 cals) that hits all my macro numbers for dinner around 6-7pm. Having the bigger dinner seems to help me not be as hungry in the mornings and push that fast to a full 17-18 hours (6-7pm to 12-1pm the next day.
This routine makes it easy for me to hit my macros while being under 2000 cals/day without being too fussy. From there, my baseline NEAT and walking/rowing/resistance exercise ensures I'm in a 200-500 calorie deficit each day to keep my BF% down. I don't get wrapped up in 50 or even 100 calories either way, the system is good enough that it all averages out over time.
reply
tomtommyl805
Oats are mostly empty calories of simple and complex carbs. As we get older we tend to insulin resistance. Simple carbs become a no no.
Complex carbs of oats don't contrbute much to nutrition, Veggies are better. Want protein Yes, you really do.
I'm 72. While I was still working I was eating trash. Pre-diabetic and fat. I got rid of as much carbs as I could and went protein (beef fish etc.
Took some serious vitamin D at my docs urging and somehow gained the energy to go to the gym. over 4 years, lost 80 lbs and the doc took me off diabetic pills.
I stopped taking anti-depressents (just felt I didn't need them anymore. Last year lost another 10 lbs. and now Im 195.
I gained a LOT Of muscle by lifting.
I really think that vitamin D and creatine (along with coffee ) did this to me.
Be careful with carbs. SUGAR is more damaging to you than cholesterol.
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Oats are mostly empty calories of simple and complex carbs. As we get older we tend to insulin resistance. Simple carbs become a no no.
Complex carbs of oats don't contrbute much to nutrition, Veggies are better. Want protein Yes, you really do.
I'm 72. While I was still working I was eating trash. Pre-diabetic and fat. I got rid of as much carbs as I could and went protein (beef fish etc.
Took some serious vitamin D at my docs urging and somehow gained the energy to go to the gym. over 4 years, lost 80 lbs and the doc took me off diabetic pills.
I stopped taking anti-depressents (just felt I didn't need them anymore. Last year lost another 10 lbs. and now Im 195.
I gained a LOT Of muscle by lifting.
I really think that vitamin D and creatine (along with coffee ) did this to me.
Be careful with carbs. SUGAR is more damaging to you than cholesterol.
reply
steverangel1023
Always good advice, always stuff I want to hear.
Definitely talk to me about a technique to blast thru a plateau
Back in college a trainer gave me this amazing technique of 5 sets of 20 with 45 rest between, same weight about 1 rep a second. The weight had to be set to where on the first #20 was pretty bad, tear up a little knowing that set 5 or if you could do 6 was going to end you.
I feel I maxed out on that 20 years later and do not get the benefit I once did. or maybe I too pussy to push that hard again hahaha
It was only used like every 2 years and the vascularity it gave me in my quads was get awesome.
If you have seomthing like this or know how I could tweak this it would be much appreciated. Im once again going hard AF for gains.
reply
Always good advice, always stuff I want to hear.
Definitely talk to me about a technique to blast thru a plateau
Back in college a trainer gave me this amazing technique of 5 sets of 20 with 45 rest between, same weight about 1 rep a second. The weight had to be set to where on the first #20 was pretty bad, tear up a little knowing that set 5 or if you could do 6 was going to end you.
I feel I maxed out on that 20 years later and do not get the benefit I once did. or maybe I too pussy to push that hard again hahaha
It was only used like every 2 years and the vascularity it gave me in my quads was get awesome.
If you have seomthing like this or know how I could tweak this it would be much appreciated. Im once again going hard AF for gains.
reply
MichaelJwolf1984
I’m 64 in better shape. Come on brown nosers. Best way to be in shape like me is simple workout heavy 2years cross cycle 2years maintenance only. Then repeat. Take your creatine to put water into the cell and help your mitchobdria convert ADP to atp. Why, to allow your tendons and ligaments to completely heal. Muscles heal and repair fairly quickly but tendons and ligaments get a very low blood supply. Your tendons become like old rubber bands your ball and socket joints get grinded less synovial fluid cartilage damage. Allow your tendons to get back to new. I’m 6-3 250lbs bench 315 squat 405 and deadlift 405 curl 150 can run a sub 7 40 yd dash. Reason for water when you wake up is your blood is the thickest, heart attacks and stroke happen in AM.
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I’m 64 in better shape. Come on brown nosers. Best way to be in shape like me is simple workout heavy 2years cross cycle 2years maintenance only. Then repeat. Take your creatine to put water into the cell and help your mitchobdria convert ADP to atp. Why, to allow your tendons and ligaments to completely heal. Muscles heal and repair fairly quickly but tendons and ligaments get a very low blood supply. Your tendons become like old rubber bands your ball and socket joints get grinded less synovial fluid cartilage damage. Allow your tendons to get back to new. I’m 6-3 250lbs bench 315 squat 405 and deadlift 405 curl 150 can run a sub 7 40 yd dash. Reason for water when you wake up is your blood is the thickest, heart attacks and stroke happen in AM.
reply
rilebw
Working around an injury is great advice. I have been doing your workouts since 2010. I inured my lower back moving a desk into my new home. Haven’t been able to recover from it for over a year. Been to PT and had a MRI to try to identify the issue. MRI showed typical degenerated disks of a 65 year old. Especially around L5 and S1. What muscles would you concentrate on to support this weakness. There has to be a workout to support lower back pain especially around the SI area. This video reminded me of all your great advice I have used over the years. You put me on your site for examples of transformation of guys over 50 years old. Athlete X is a life changer! Thanks Brian Riley
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Working around an injury is great advice. I have been doing your workouts since 2010. I inured my lower back moving a desk into my new home. Haven’t been able to recover from it for over a year. Been to PT and had a MRI to try to identify the issue. MRI showed typical degenerated disks of a 65 year old. Especially around L5 and S1. What muscles would you concentrate on to support this weakness. There has to be a workout to support lower back pain especially around the SI area. This video reminded me of all your great advice I have used over the years. You put me on your site for examples of transformation of guys over 50 years old. Athlete X is a life changer! Thanks Brian Riley
reply
andrewbird57
I don't understand why anyone would want to look like Shawn Ray or Arnold Schwarzenegger. That type of body has never appealed to me. Jeff's AthLEAN is much more desirable and appealing IMO. I'm 69 and fit (I cycle, A LOT, my upper body was never that impressive, but it doesn't matter to me now anyway because. I'm 69. I follow Jeff and his techniques, one of his philosophies is don't spend too much time in the gym. I like that. I start most mornings with oatmeal, I like non-precooked steel cut, I sweeten with maple syrup, I don't use a lot, I don't like it that sweet. BTW, if you look at Arnie now, his body is flabby, I would not want that as an older man.
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I don't understand why anyone would want to look like Shawn Ray or Arnold Schwarzenegger. That type of body has never appealed to me. Jeff's AthLEAN is much more desirable and appealing IMO. I'm 69 and fit (I cycle, A LOT, my upper body was never that impressive, but it doesn't matter to me now anyway because. I'm 69. I follow Jeff and his techniques, one of his philosophies is don't spend too much time in the gym. I like that. I start most mornings with oatmeal, I like non-precooked steel cut, I sweeten with maple syrup, I don't use a lot, I don't like it that sweet. BTW, if you look at Arnie now, his body is flabby, I would not want that as an older man.
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Emacthawurdsmith
so heres my issue Im in my 40s used to do bodybuilding and powerlifting for decades as well as playing basketball and boxing overseas. Im 6'1 270 with alot of mass but want to come down to more of a inseason agile weight but every time I workout now I gain more mass. I never ate alot prob always under 2k calories a day since I have a stomach issue since i was young is there something I can do to help eat away at even the muscle I have to get dow in weight I train usually at 3am and do 1 hour to 2hrs of cardio tred then bag work inbetween supersets light weights too
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so heres my issue Im in my 40s used to do bodybuilding and powerlifting for decades as well as playing basketball and boxing overseas. Im 6'1 270 with alot of mass but want to come down to more of a inseason agile weight but every time I workout now I gain more mass. I never ate alot prob always under 2k calories a day since I have a stomach issue since i was young is there something I can do to help eat away at even the muscle I have to get dow in weight I train usually at 3am and do 1 hour to 2hrs of cardio tred then bag work inbetween supersets light weights too
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AcoAegis
much like all things, diet is highly dependent on what you're doing. Oats are great, if you're backpacking, cycling, running, swimming long distances. I'll hike up a mountain, 4-5k feet elevation gain, 8 miles round trip. That's about 3000 calories alone for me, and on a backpacking trip, doing that every day, you need to eat! Oats can give you the energy you need when you need it, if you use it correctly, just like anything else. But yes, there's a common misconception that a big bowl full of sugary oats is amazing for you (you're probably better off eating pizza.
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much like all things, diet is highly dependent on what you're doing. Oats are great, if you're backpacking, cycling, running, swimming long distances. I'll hike up a mountain, 4-5k feet elevation gain, 8 miles round trip. That's about 3000 calories alone for me, and on a backpacking trip, doing that every day, you need to eat! Oats can give you the energy you need when you need it, if you use it correctly, just like anything else. But yes, there's a common misconception that a big bowl full of sugary oats is amazing for you (you're probably better off eating pizza.
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kellyrmoran
athleanx regarding alcohol. I used to be in really good shape, even when I was having a couple drinks per day. As a 51 year old as you I find it challenging to keep up the same physic while still consuming the same amount. How do I shift my mind and habits and decrease the consumption such that I can keep gaining and still enjoy at least a couple nights per week with the wife and find a balance. Do I need to just rip the bandaid off and simply restrict completely I’ve struggled with this for years.
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athleanx regarding alcohol. I used to be in really good shape, even when I was having a couple drinks per day. As a 51 year old as you I find it challenging to keep up the same physic while still consuming the same amount. How do I shift my mind and habits and decrease the consumption such that I can keep gaining and still enjoy at least a couple nights per week with the wife and find a balance. Do I need to just rip the bandaid off and simply restrict completely I’ve struggled with this for years.
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KaushikShouche
Loving how this video breaks down Muscle Building Mistakes! Makes me think how personalized approaches really matter not just for OA but for overall wellness. Lately I've been using a platform called AlterMe that tailors exercise and recovery based on your own DNA and biometrics, and honestly, it's a game changer for keeping my body in check. Definitely recommend checking it out if you're into data driven health!
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Loving how this video breaks down Muscle Building Mistakes! Makes me think how personalized approaches really matter not just for OA but for overall wellness. Lately I've been using a platform called AlterMe that tailors exercise and recovery based on your own DNA and biometrics, and honestly, it's a game changer for keeping my body in check. Definitely recommend checking it out if you're into data driven health!
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athleanx
Mate, it’s perfectly fine that you keep bottles of mineral water next to the sink to drink in the morning, but for your own good, please stop using alcohol-based mouthwashes and those lip balms made with paraffin and petroleum jelly. Bear in mind that lip balm doesn’t just stay on your lips: when you lick them with your tongue, you inevitably end up ingesting small amounts of those ingredients.
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Mate, it’s perfectly fine that you keep bottles of mineral water next to the sink to drink in the morning, but for your own good, please stop using alcohol-based mouthwashes and those lip balms made with paraffin and petroleum jelly. Bear in mind that lip balm doesn’t just stay on your lips: when you lick them with your tongue, you inevitably end up ingesting small amounts of those ingredients.
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Jedi_Alpha
I don’t see the point of already being at home having Access to actual glasses made of glass that you can drink water from and then drinking filtered water from an actual glass hydrating that way
Why are you drinking from plastic bottles and then consuming micro and nano plastics when you’re waking up a little dehydrated you’re going to absorb it even more.
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I don’t see the point of already being at home having Access to actual glasses made of glass that you can drink water from and then drinking filtered water from an actual glass hydrating that way
Why are you drinking from plastic bottles and then consuming micro and nano plastics when you’re waking up a little dehydrated you’re going to absorb it even more.
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timmungenast
Happy birthday, Jeff! Thanks for all the years of good, useful info, inspiration, and fun! I’m 14 years older than you and have been battling fibromyalgia for 36 years, but by following your advice I’ve managed to grow without totally maiming myself.
(It would be great if you could someday do an episode about weight-training with this disease)
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Happy birthday, Jeff! Thanks for all the years of good, useful info, inspiration, and fun! I’m 14 years older than you and have been battling fibromyalgia for 36 years, but by following your advice I’ve managed to grow without totally maiming myself.
(It would be great if you could someday do an episode about weight-training with this disease)
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JohnCherenzia
Happiest of birthdays Jeff I am 69 years old have been an advocate of exercise since I started at 14/15 years old. I have never been more enthused about conditioning until I was lucky enough to view one of your videos. Since then I am working out every day, looking to drop more bf. Keep up the outstanding work Sir. You are a true inspiration.
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Happiest of birthdays Jeff I am 69 years old have been an advocate of exercise since I started at 14/15 years old. I have never been more enthused about conditioning until I was lucky enough to view one of your videos. Since then I am working out every day, looking to drop more bf. Keep up the outstanding work Sir. You are a true inspiration.
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ericiidx
Love the tip about water. I spent decades of my life being dehydrated all of the time without even realizing it. When I first saw your tip about drinking a good amount of water first thing in the morning, I started taking my creatine as soon as I woke up with 2 full glasses of water, and I feel immensely better throughout the day.
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Love the tip about water. I spent decades of my life being dehydrated all of the time without even realizing it. When I first saw your tip about drinking a good amount of water first thing in the morning, I started taking my creatine as soon as I woke up with 2 full glasses of water, and I feel immensely better throughout the day.
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nelsonortas818
I'm 63, I have learned to train WAY Better and more efficiently. I am actually building muscles with my daily 6am intense weight training via mainly compound movements and cables 5 days a wk, boxing 1 day a wk, then last day resting enjoying life eating whatever, chocolate cake and tequila or bourbon hahahaha
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I'm 63, I have learned to train WAY Better and more efficiently. I am actually building muscles with my daily 6am intense weight training via mainly compound movements and cables 5 days a wk, boxing 1 day a wk, then last day resting enjoying life eating whatever, chocolate cake and tequila or bourbon hahahaha
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evolv_85
Jeff is 10 years older than me but in way better shape. It's inspiring. My biggest issue right now is cns fatigue. I want to keep my workouts intense and heavy but my joints, especially my knees and wrists suffer. Probably gonna do lighter weights and more reps for a while see how it feels.
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Jeff is 10 years older than me but in way better shape. It's inspiring. My biggest issue right now is cns fatigue. I want to keep my workouts intense and heavy but my joints, especially my knees and wrists suffer. Probably gonna do lighter weights and more reps for a while see how it feels.
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MrPuffyRankster
Meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow.
Oohhh and.
meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow
Of course,
meow meow meow meow meow meow meow meow meow meow meow meow.
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Meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow.
Oohhh and.
meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow meow
Of course,
meow meow meow meow meow meow meow meow meow meow meow meow.
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