Muscle Building Over 40 How you can Train and Gain

 

Best Routine For Men Over 40 | Beginners

Video taken from the channel: Paul Revelia


 

Build Muscle After 40 Workout | Old Bodybuilder Workout Motivation

Video taken from the channel: Bam Baam


 

Muscular Body After 40 | How To Train

Video taken from the channel: Paul Revelia


 

How to get a muscular body after 40 12 point system

Video taken from the channel: Gert Louw


 

How Women Over 40 Build Muscle

Video taken from the channel: Ageless Women Society


 

How To Build Muscle After 40 (Best Strategies & Benefits)

Video taken from the channel: Fit Father Project Fitness For Busy Fathers


 

How To Build Muscle After 40 (COMPLETE LIST!)

Video taken from the channel: Live Anabolic


In one study, high reps and light weights (3 sets of 30 to 40 reps) stimulated just as much muscle growth as heavy weights and lower reps (3 sets of 10 to 12 reps). Doing 3 sets of 10 repetitions. Starting a 3x/week Full Body Training routine is Step #1 of how to build muscle when you are over 40. During your full-body workouts, you need to make sure you are doing the most-effective “bang for your buck” muscle building exercises that are also SAFE for aging shoulders, knees, and low-backs.

Remember that you need to train hard to get stronger and not get weaker. It’s also especially important for weightlifters over 40 to be extra careful with using the proper form to avoid any injury. Stretch Those Muscles. One of the most important aspects.

Heavy weights medium weights light weights all can be used successfully for building muscle after 40. Don’t Stop Moving. Nagging joint pain and injuries can make building muscle after 40 a lot harder than it was at 20 or even 30. The standard approach to dealing with an injury is to rest it.

Here are the key points of your muscle building workout for men over 40: Focus on whole body workouts There’s no point training one muscle to absolute annihilation with split workouts. Train with an emphasis on compound lifts and use some isolation exercises to supplement each workout like sprinkles on a (high protein) cake. Finally, these movements target a lot of muscles at once so you can do fewer reps and sets, but still get a powerful muscle-building effect.

Make sure to take at least one day of rest between. Because muscle needs more recovery as we age, I feel that full body exercises are the better bang for your buck. You can train 3-4 days a week full body and give your body more time to rest up and give it what it needs.

Because muscle strength decreases over time, it is important to stop the progression without adding a ton of weight to the bar. Along with nutritional changes, regular resistance training is essential for building muscle tone. The United States Department of Health and Human Services suggests that women over the age of 40 should participate in strength exercises that incorporate all.

But an approach that seems to work particularly well for experienced older guys is to train the upper body twice per week and lower body just once per week. By doing this, you are able to restrict your heavy spinal loading exercises to one day per week. The method behind building muscle is simple at its core: train, eat, sleep, and grow.

However, the science behind growth is one of the most sought-after topics on the Internet, with dozens and dozens of differing methods to help aspiring lifters get the gains they want.

List of related literature:

The most effective way we have found to promote muscle mass gains during training is to participate in a progressive and periodized resistance training program, consume enough protein in the diet to maintain a positive energy balance, and ingest protein or EAAs with creatine.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

Numerous athletes, particularly weightlifters, use protein supplements to “bulk up” or to add muscle mass.

“Netter's Sports Medicine E-Book” by Christopher Madden, Margot Putukian, Eric McCarty, Craig Young
from Netter’s Sports Medicine E-Book
by Christopher Madden, Margot Putukian, et. al.
Elsevier Health Sciences, 2017

In order to increase muscle mass, the equation is simple: Train hard and eat well, but neither in excess.

“Practical Applications in Sports Nutrition” by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
from Practical Applications in Sports Nutrition
by Heather Hedrick Fink, Lisa A. Burgoon, Alan E. Mikesky
Jones and Bartlett Publishers, 2006

These suggestions apply to recreational bodybuilders with 2 to 3 years’ experience and to advanced and professional bodybuilders and strength trainers.

“Serious Strength Training” by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
from Serious Strength Training
by Tudor Bompa, Mauro Di Pasquale, Lorenzo Cornacchia
Human Kinetics, Incorporated, 2012

20 years ago when I first started lifting weights, drinking protein shakes, eating lots of chicken, brown rice and broccoli… needless to say it was a very ‘underground’ thing to do.

“Australian Property Finance Made Simple” by Konrad Bobilak
from Australian Property Finance Made Simple
by Konrad Bobilak
Global Publishing Group, 2018

Muscles keep you young: Building muscle can literally turn back your genetic clock.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Take proteins, amino acids, anabolics and herbs on workout days, before the workout.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

Many athletes, especially sprinters and weightlifters, consume a high-protein diet and supplement their diets with protein or amino acid powders or drinks, believing that the extra protein will increase muscle growth or hypertrophy.

“The Biophysical Foundations of Human Movement” by Bruce Abernethy, Stephanie J. Hanrahan, Vaughan Kippers, Laurel T. Mackinnon, Marcus G. Pandy
from The Biophysical Foundations of Human Movement
by Bruce Abernethy, Stephanie J. Hanrahan, et. al.
Human Kinetics, 2005

You build a basic structure, learn how to train correctly, acquire a knowledge of diet and nutrition, and then just give the body time to grow.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Don’t rush out and try to lift the weight I did: I’d been training regularly with weights for 6 years when I did that and have some very good strength genetics.

“Healthy Intelligent Training: The Proven Principles of Arthur Lydiard” by Keith Livingstone
from Healthy Intelligent Training: The Proven Principles of Arthur Lydiard
by Keith Livingstone
Meyer & Meyer Sport, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts

21 comments

Your email address will not be published. Required fields are marked *

  • Most guys wonder if they can truly build muscle after 40…

    And the answer is YES you can… I’m talking about noticeable muscle that turns heads and gets attention.

    Not a measly amount that’s barely visible to the human eye.

    So listen…

    If you want to build muscle well into your 40s and beyond… check out this video and comment below!

  • I’m 38. I just threw my back out. Ive only done it 3 times in my life, and I was better in about a day. Its been 3 days now this time. I’m really hoping it gets better soon. Funny thing is, I didn’t do it during my workout, I did it doing the Fucking Dishes! Haha. Wtf

  • Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from Next Level Diet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying.

  • There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. NextLevelDiet is a great tool to start with because it gives you everything you need to reach your fitness goals.

  • Can you post actual training footage? Been following you for a long time it’d be cool if you could take us through a push or pull routine

  • Wait is it better to have a shit load of volume in only one day of the week for a muscle, or to split it throughout the week(high frequency), also well eccentric overloading help stimulate more hypertrophy, thanks.��

  • I just wanted to have flat belly, so I tried fat loss plan from NextLevelDiet. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • I’m a forty year old male I’ve been on a bulk since October I usually follow the utube training videos an they well but but when the gains come they stall fast an I’m fustrateddo u think it’s my age cause I can never get big just a little big I take all my vitamins an minerals I do eat every three hours

  • AGree and disagree, I am 57 and do pre exhaust HIT failure workouts for shoulders one day then one day for arms one day and then 1egs.I then do peripheral heart training one day for back and chest. Not in the same order that i just listed. I take a day off when i feel the need and work different parts every 3-5 or 6 days depending on how I feel at the time. All the workouts take about 35 minutes per split. Way better than full body and can recoup much better than being in the gym doing everything all at once. I am an ectomorph and feel that more intense short workouts work the best for me

  • I think the biggest problem I have is knowing whether or not the gains I am making are reasonable for the amount of effort and time I have committed to lifting. On the one hand I know everyone is different and change is not going to occur overnight, but on the other hand, After lifting now for 16 months I would think that I should be further along than I am… So I don’t know if I should change my program or continue it and be happy with the gains and I have achieved.

    Stats:
    53 and 5’ 10”
    Nutrition at 95 to 98% good
    2 years ago weighed 240 40+% BF
    Last year got down to 182 and 14 % BF
    Now I am 205 lbs. with 18 to 19% BF
    I have good definition and vascularity on my legs B+
    Arms are a C+ with med size and definition
    Chest: D… still shows remnants of gynocomastia from 30 years of being a fat slob

    Workout:

    3-4 days per week
    90 + minutes
    10-15 of stair climbing after lifting
    1 leg day
    1 core, back and cable day
    1 bench / chest day
    1 upper body, arms, tricep etc day

    Example for chest day is:

    Flat bench
    135 lb 15 slow negative reps
    185 lb 10 reps
    225 lb 3-5 reps
    80 lb dumbbells 10-12reps
    205 lb 6 reps
    80 lb dumbbells 10 reps
    135 lb 10 slow negative reps
    80 lb dumbbell 8 slow negative
    60 -90 second rest between sets…. takes 3 minutes per set average 25 minutes

    Incline bench:

    135 lbs Straight bar 10 reps
    70 lbs dumbbells 10 reps
    185 lbs x 8
    70lb DB 8 reps
    155 lb bar x 8 reps
    About 20 min. for 5 sets

    Decline bench

    135 lb slow negative 15 reps
    80 lb DB 12 reps
    225 lb 3-5 reps
    80 lb DB 10 reps
    185 lb 10 reps
    80 lb DB 8-10 reps
    About 25 min for 6 sets

    Then to cable machine for face pulls and light back work for 10 min

  • Common myth gh reduces as you get older. It doesnt. Your body produces a blocker to the gh. And produces it more as you get older inhibiting your body’s ability to utilise gh. This is why people use sarms etc

  • I have a lot of trouble performing the deadlift. Is there another excersise i can use to swap this one out? or maybe doing it with a dumbell? because i can do my other compounds, i just cant get the deadlift correctly. I love this video man, thx for the inspiration! 😉

  • You CAN absolutely build muscle after 40! I was 43, 7%, 160 and could press almost 250. Always in decent shape but this was the best shape of my life. Now, a 57, I’m back at again. I feel great. Doing at home and once a week at the gym. I constantly challenge myself and rest when needed. I’ve cut down on cardio, but focus on short rests in between sets and vary my workouts.

  • I’m 40, will be 41 in July. I’m doing a split of deads / bench press and squats / shoulder press.. Workout consists of about an hour fifteen minutes. I find myself taking very long to warm up. Hence the time taken

  • Thanks for sharing your insight..no cussing or profanity..I’m 44 and lost about 20lbs after my shoulder surgery from work..been working out this the beginning of april..love your videos..Godbless

  • I was very skinny and after changing my diet I finally started seeing results. I didn’t know anything about training and diet, but my friend told me for the website called Next Level Diet and I just followed their diet and training plan. They have amazing tips 😉 check it out

  • I’m Doing all compound excecises and working hard but with good form, I just can’t loose the fat from my lower belly. I was intermittent fasting but I just don’t know what to do now

  • please to all men and woman, i know you are all wondering whether this is possible or not, trust me it is wake up, ill be 41 and august, and the only reason i woke up was beacuse my wife broke my heart after 22.5 years of being together, in a matter of 7 months i have lost 69lbs and im eating healthy and looking good, taking care of myself, i used to sit on the couch for over a decade or so after work, and binge eat and play 4 or 5 hours worth of games and watch netflix, but was slowing killing my soul, i was rotting away body and mind, and even though i am now depressed, when i get over this stage, i will be a new person who can now enjoy life and not get tired after walking 20 minutes, now i can walk 24 hours straight, p.s. i was a pot head all my life, that hasn’t changed, but my eating habits have and i exercise, and i got 14 hours everyday without eating, only 2 meals a day, no sugars or carbs. unless natural carbs and few at most, if i can do it; anyone can, i still have a goal to lose 15 more lbs, then start building muscles, i am 7lbs away from the weight i was when i was 19 years old and feel amazing. get on your purpose. you can do it. you can, is only taking me less than 8 months, imagine what you can do in a year, p.s. i work 2 jobs, and have kids, i am a licensed trades man and a instructor part time for trades, being busy 7 days a week is not an excuse, eating healthy is all you need to do to loose about weight, exersizing would be extra to tone up, good luck.

  • im 42… 6,ft. 210 lbs. 10 body fat %19inch biseps. hard core athlete play div 2 fotball love lifting weights people thing im 32 �������������� girls too

  • Live AnabolicHello Gary i was up pretty late trying to find motivation on starting to work out once again. I came across video that says 5 best exercises of yours. Long story short. I lost my dad a few years ago on Dec 23rd kinda dropped the ball since then and gained like 45 un-wanted pounds. I have always worked out here and there and gain muscle pretty quick. Its just the motivation part now. And with this much weight I dont see results as fast and I lose my motivation I am 42. Dont want to make it a SOB story its just where i am at this point in my life. I am looking to buy a trap bar i seen in the video that you said you love that bar. I bought some supplements from Blackstone labs to lose weight and some of their protein. Aside from jumping in and doing it. What do you recommend? Is there supplements that will help me actually lose? And should i start some creatine? Anything you can help me with would be much appreciated, Thank you and God bless you for your videos of motivation. I am looking forward to start today and just want any extra help i can get.

  • Hey Gary good info as usual….I was wondering…what is a good example of compound lift…and also do I have to eat like 6000 calories a day to gain muscle because I don’t have time to get all that food in a day because of my work schedule thanks