| You can certainly
expect muscle growth at 64. The amount you can achieve will depend on your natural
levels of testosterone (which unfortunately decrease as you get older) and the
type of training you do. To be frank, you most likely won't see the same results
as a man in his twenties but you will definitely see results! The
type of exercise that will help you the most with muscle gain is basically what
works for all trainers. Lift heavy weights to muscular
failure in the rep
range of 6 to 12 reps per set. Utilize basic exercises that work the most amount
of muscle mass, such as squats, deadlifts, bench press, barbell rows, etc. Eat
lots of food and lots of protein. Follow these basic priniciples and you can't
go wrong. You
may find that you need somewhat longer recuperation periods as you get older,
especially when you're lifting heavier weights. Your metabolism is not as fast
as it used to be and may need a little more time in between heavy workouts. I
would suggest training every other day with a split program that works half your
body one day then the other half of your body the next session, e.g. back, chest,
biceps, calves on Monday then shoulders, triceps, thighs and abs on Wednesday.
Repeat Monday's parts on Friday and continue like that every other day. This
format should give you enough time for recovery and keep your muscle growth moving. | 
