Mixed
Heavy-resistance training (2 sessions/week for 12 weeks) significantly increases muscle volume, cross-sectional area, and strength in elderly males (mean age 67.6 years).
If you are an older man, engaging in heavy resistance training twice a week for 12 weeks can significantly increase your muscle size and strength. Focus on exercises like bicep curls with weights that challenge you, increasing the weight as you get stronger. This can help with daily tasks and counteract age-related muscle loss.
Muscle volume and cross-sectional area of two of the elbow flexor (biceps brachii and brachialis) muscles were determined by magnetic resonance imaging... Muscle volume and cross-sectional area of the biceps brachii and brachialis significantly increased by 13.9 and 22.6%, respectively, after the training program.
Why this rating
Small sample size (n=5), no control group, but rigorous measurement methods (MRI, biopsy).
Source
Adaptations in the elbow flexors of elderly males after heavy-resistance training
William Roman et al. · Journal of Applied Physiology · 1993
DOI 10.1152/jappl.1993.74.2.750
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