it comes to training. everyone is different and training and what you do depends on what your goal is. its what you do that counts. aging has nothing to do with your ability to achieve goals. consistency is the key and what and how you train are what is going to help you get there. yes training the muscles 2 times per week has shown to be the most effective at developing muscles. here is my recommendation. dont go heavy all the time. play around with a range of weight …one day or week go a little heavier but dont kill yourself. honestly you should get yourself a set of 