I’m 54 yrs old, 5’10” and 175 lbs. Been doing a routine for
1-1/2 years of upper body exercises (bench press, dips, bicep
curls, flies, shoulder presses) followed by cardio (2 mile run).
Altho I’m in good shape (i.e. – I bench 180 lbs x 10 x 4 sets), I
don’t see as much muscle growth (bulk) as I’d like. At my age,
could it be that following this routine 3X per week is too much
for me with insufficient recovery time, or should I stick with
this frequency and just reduce my expectations about how much
muscle development I can expect at my age?

You’re talking to a young pup here (only 53), but remember, we don’t have the
hormones squirting around like we did in the early days. To take advantage of
the hormones. I’d think you’d be better off doing some moves involving the
lower body, where at least 60 % of your mass is. Total body or split? Your
call. I personally go for full body, take the bar off the floor, x3-4, press
it, and then squat the heck out of it. But thats just my way I work out at
least 4X week in this way, but you have to watch volume and intensity. If those
creep up, then cut back to 2Xweekly. I know this is vague (at best), but you
really have to feel it out for yourself.

I suggest a 2 day split. Mon & Thur upper body, Tues & Fri lower body.
Also the cardio immediately following your workout could be negating the
workout. Do the cardio on the days you don’t lift.

I don’t think you should blame your age. I started at 67 and, not knowing
any better, worked thirty different exercises three times a week, then
cycled for a hour. ( In the gym for four to five hours each time). Not
knowing I should not recover, I did. Not knowing I should not expect much
muscle, I got them Many people remarked on my noticeable change in
physique. And I was on a weight-loss diet at the time.
Ironically, I did not intend bulk — I wanted to be in shape for Olympic
Weightlifting. But the bulk came anyway.
Now, at 75, I have just gone back to body-building ( after years doing
mostly specific OL exercises), and a two hour workout will wipe me out, and
I seem to be less able to work a long stretch after only a day’s rest. But
it’s only been a couple of weeks –
I am still not convinced about the need for longer recovery at an advanced
age. Where do you stop? I have seen some people suggest as little as once a
week for “older” lifters. So perhaps once a month is better. And if you
never work out at all you will achieve perfection.
Maybe you are not physically designed for bulk. Strength and bulk don’t
necessarily go together: few Olympic Lifters look like strong men, but they
do lift heavy.