7 Things No One Tells You About Build Muscle After 40
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Date: 2023-02-05
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Comments and reviews: 14
Amrit
While great tips, some of them can be mitigated fairly easily.
One of the reasons you need more protein as you get older is that your body literally has less and less enzymes to breakdown and absorb the amino acids. One way around is to eat more enzymes. In the US Masszymes are easy to get and while surely help you absorb a lot more amino acids, so you can basically eat the same amount of protein and yet utilize more of it.
You can also take Essential Amino Acids high in Leucine (around 4 grams of Leucin, just make sure to take on an empty stomach before exercise)
Higher amounts of Leucine in the blood will help with protein synthesis, but proteins will interfere so that is why you need to eat EAA on empty stomach.
For joints and ligaments, I use resistance bands (from Serious Steel or VRTX) and I also use X3 Bar. Builds muscle very very effective. (Can also be combined with hyperplasia) and the guys over at X-rep have a massive collection of really great exercises for people who want to build muscles no matter their age.
As for the bone mass, apart from eating Vitamin D3 with K2 (M7, not M4 or M9) together with magnesium bisglycinat (or similar well absorbable magnesium) and vitamin B6 (no extra calcium needed) you can also do an exercise that Ostestrong has developed.
Mostly effective for people that are older, and hugely beneficial for woman as they loose A LOT of bone mass during and after their menopause. (Seen women doing only Ostestrong increase their bone density and strength with up to 320 % in on year. And quite a lot of them 200% plus in a year)
Even contestants in woltds strongest man uses Ostestrong to help trigger even higher bone density.
The stronger the skeletal is, the more it allows the muscles to become stronger.
A weak skeletal structure means less muscle mass because else the muscles might break the bones.
And as for the testosterone, there are many ways to increase it naturally. Cistanche is one way to help increase testosterone naturally but also fasting helps increase testosterone.
Thank you for sharing!
reply
While great tips, some of them can be mitigated fairly easily.
One of the reasons you need more protein as you get older is that your body literally has less and less enzymes to breakdown and absorb the amino acids. One way around is to eat more enzymes. In the US Masszymes are easy to get and while surely help you absorb a lot more amino acids, so you can basically eat the same amount of protein and yet utilize more of it.
You can also take Essential Amino Acids high in Leucine (around 4 grams of Leucin, just make sure to take on an empty stomach before exercise)
Higher amounts of Leucine in the blood will help with protein synthesis, but proteins will interfere so that is why you need to eat EAA on empty stomach.
For joints and ligaments, I use resistance bands (from Serious Steel or VRTX) and I also use X3 Bar. Builds muscle very very effective. (Can also be combined with hyperplasia) and the guys over at X-rep have a massive collection of really great exercises for people who want to build muscles no matter their age.
As for the bone mass, apart from eating Vitamin D3 with K2 (M7, not M4 or M9) together with magnesium bisglycinat (or similar well absorbable magnesium) and vitamin B6 (no extra calcium needed) you can also do an exercise that Ostestrong has developed.
Mostly effective for people that are older, and hugely beneficial for woman as they loose A LOT of bone mass during and after their menopause. (Seen women doing only Ostestrong increase their bone density and strength with up to 320 % in on year. And quite a lot of them 200% plus in a year)
Even contestants in woltds strongest man uses Ostestrong to help trigger even higher bone density.
The stronger the skeletal is, the more it allows the muscles to become stronger.
A weak skeletal structure means less muscle mass because else the muscles might break the bones.
And as for the testosterone, there are many ways to increase it naturally. Cistanche is one way to help increase testosterone naturally but also fasting helps increase testosterone.
Thank you for sharing!
reply
20
1. Need more protein. (Minimum 1g/ lb of bodyweight) 2. You have to rest more (between sets and workouts. 3. Your joints are more sensitive. (Examples: hyperextension instead of deadlift, dumbbell press instead of barbell, chest supported row instead of bent over, leg press instead of squat. 4. You need more mobility work 5. You need to do more cardio. 6. Consistency is more important. 7. Nutrition is more important.
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1. Need more protein. (Minimum 1g/ lb of bodyweight) 2. You have to rest more (between sets and workouts. 3. Your joints are more sensitive. (Examples: hyperextension instead of deadlift, dumbbell press instead of barbell, chest supported row instead of bent over, leg press instead of squat. 4. You need more mobility work 5. You need to do more cardio. 6. Consistency is more important. 7. Nutrition is more important.
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Love
Thank you guys for the information! I've dedicated my last 20 years of working out to make sure when I'm 55-60, I'll be in the best shape of my life. Thanks again and keep up the motivational vids as these are very very helpful and informative to those who may feel like its not worth the fight. 80% of this is nutrition 15% rest and 5% is what's done in the gym.
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Thank you guys for the information! I've dedicated my last 20 years of working out to make sure when I'm 55-60, I'll be in the best shape of my life. Thanks again and keep up the motivational vids as these are very very helpful and informative to those who may feel like its not worth the fight. 80% of this is nutrition 15% rest and 5% is what's done in the gym.
reply
Shread
Good stuff! I'm 45 and have a great Coach. Stimulation and recovery is the main focus for improvement. I'm training 5 days a week. He's helped me eliminate some junk volume and my pumps and recovery have been amazing. Even though I know enough I don't know everything. Invest in yourself and find a good coach to help increase your physical success.
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Good stuff! I'm 45 and have a great Coach. Stimulation and recovery is the main focus for improvement. I'm training 5 days a week. He's helped me eliminate some junk volume and my pumps and recovery have been amazing. Even though I know enough I don't know everything. Invest in yourself and find a good coach to help increase your physical success.
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Dana
Great tips. Consistency is the most important of the seven IMO because I've noticed as I've gotten older that while it takes longer to make gains, those gains disappear much more quickly than when I was younger if I don't keep it up. Next most important is to find protein sources you love and eat the heck out of them!
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Great tips. Consistency is the most important of the seven IMO because I've noticed as I've gotten older that while it takes longer to make gains, those gains disappear much more quickly than when I was younger if I don't keep it up. Next most important is to find protein sources you love and eat the heck out of them!
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grisbain
Great video. I m in my 40s. I ve been trying different methods lately. I was doing more of what you described in the video and feeling really good, younger even. After that I tried to train like someone twenty years younger and my gains slowed down and I started getting hurt more. You have to listen to your body.
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Great video. I m in my 40s. I ve been trying different methods lately. I was doing more of what you described in the video and feeling really good, younger even. After that I tried to train like someone twenty years younger and my gains slowed down and I started getting hurt more. You have to listen to your body.
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ChevySS1968
Excellent vid! At age 72, I am at the gym every day and am trying to utilize each of these tips. Your advice on joints is especially relevant for us old guys. I am constantly injuring my joints, mostly elbows, but have slowly learned how to minimize my risks. Thanks for making this vid!
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Excellent vid! At age 72, I am at the gym every day and am trying to utilize each of these tips. Your advice on joints is especially relevant for us old guys. I am constantly injuring my joints, mostly elbows, but have slowly learned how to minimize my risks. Thanks for making this vid!
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Rounak
Wow this is a very excellent and brilliant video bro telling about this topic and about 7 things no one tell you about to build muscles and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
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Wow this is a very excellent and brilliant video bro telling about this topic and about 7 things no one tell you about to build muscles and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
reply
Anthony
Just a quick note about protein intake, several studies I have reviewed suggest increased protein intake as a function of age based on the following rule of Thumb -- For EACH decade past 30 ADD 15% to the 1grm / lb of LEAN Body mass used by younger lifters.
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Just a quick note about protein intake, several studies I have reviewed suggest increased protein intake as a function of age based on the following rule of Thumb -- For EACH decade past 30 ADD 15% to the 1grm / lb of LEAN Body mass used by younger lifters.
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sport
As far as protein intake is concerned, I just wanted to ask, is whey protein better and/or healthier than pea/plant based protein or is the pea/plant based protein better and more of a healthier alternative than whey protein?
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As far as protein intake is concerned, I just wanted to ask, is whey protein better and/or healthier than pea/plant based protein or is the pea/plant based protein better and more of a healthier alternative than whey protein?
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Noam
As someone who has worked out all her life and am now 57, I can attest to everything you said. Also prone to more injuries that take much longer, if ever, to recover from.
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As someone who has worked out all her life and am now 57, I can attest to everything you said. Also prone to more injuries that take much longer, if ever, to recover from.
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Linda
Where did you get those 80 s printed joggers? They remind me of the cups you ll get at a snack concession stand. Also reminds me saved by the bell opening.
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Where did you get those 80 s printed joggers? They remind me of the cups you ll get at a snack concession stand. Also reminds me saved by the bell opening.
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Hardeep
Another important thing for men>40 to stop or limit alcohol intake. Alcohol inflames the body, deters recovery, and limits mobility.
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Another important thing for men>40 to stop or limit alcohol intake. Alcohol inflames the body, deters recovery, and limits mobility.
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Mike
Great video. I'm 67 and enjoy working out at least 3 times a week, but occasionally have joint issues especially with my shoulders.
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Great video. I'm 67 and enjoy working out at least 3 times a week, but occasionally have joint issues especially with my shoulders.
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