JJ Virgin explains how to build arm muscle at 60 using hypertrophy training. The key is training volume: exercises, sets, reps, and weekly frequency. He recommends a push-pull split with upper-body work at least twice weekly, ideally three times.
You may be surprised to learn that it's actually not that hard to get ripped, lean, toned arms. It's actually the easiest body part to transform. So first, obviously, you have to work them. The thing that's critical for hypertrophy, building muscle, is volume. In order for you to build muscle, we've got to look at a couple different things. We need to look at the exercises you're going to do, the sets of those exercises, the reps with in these sets and how much per week. That's a lot to unpack. First of all, you have an exercise like, let's call it a push-up, and you are going to do a set of push-ups. A set is how many times you do it. That's your repetitions. And then you're going to do multiple times a week, and we're going to divide it into upper body pushing and upper body pulling. I want you to do that at least twice a week, but ideally it's going to be better off if you do them 3 times a week.
