7 Things No One Tells You About Building Muscle After 40
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- Опубліковано 9 вер 2024
- As we get older, building and maintaining muscle mass can become more challenging. The same strategies that worked when you were 20 may not produce the same results when you’re a bit older.
With that said, there are several things you can do to help speed up the process, and continue making progress well into your 40s, 50s, and beyond.
In this video, I share 7 things no one tells you about building muscle after 40, so that you can continue building muscle optimally, despite getting older.
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References:
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6. doi.org/10.115...
7. www.physio-ped...
8. doi.org/10.214...
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.
Legend thanks! Usually watch their videos but didn’t have time today
I love you, whoever you are
I thought that cardio kills your gains from weight training.
No?
@@a.e.5477 That’s what I thought. Does cardio kill gains?
Over 40? 🤔 ua-cam.com/video/PQc705XhkKk/v-deo.html
Great video. I am 70 years old and work out 6 days a week. Gained fat doing nothing during pandemic but came back strong in Dec ‘21. 3 days lifting for approx 45mins and 3 day HIIT on elliptical 22 mins with 30sec sprints. Tend to 4/10 lighter weights w/ mostly dumbbells. Very clean diet but do like a martini 3-4 nights a week. Occasional bread and a desert. 5’10” now weigh 165lbs down from 205lb in Dec 2021. 32in waist down from 36-37in. Currently doing 6 pull ups and 10 chin ups too which almost no one in my health club even guys in their 20’s can do. May be a 4 pack next year😊From fat to fit. Go for it! You can do this too!
Great job! I lost 60 lbs. during covid 2020 then put back on 20lbs., and I have maintained this weight for the last few years ( 6' 1" 225 now 60 y..o.). I walk a lot instead of doing lower body workouts , but I use to do sprints early on. How did you control your hunger also how important was h.i.t. workouts for you? thanks
Change Martini 🍸 with Jameson natural whiskey. 👀😂👻💪
Outstanding Achievement I pray I feel good as you at 70
What is 4/10 lighter weights? 4kg with ten repetition?
Good for you. I’m 73 and I know what it takes to do what you do.
Years ago I was a certified fitness trainer and things I promoted worked fine for my age range and those I trained, which was generally about my age. I just hit 70 and last year I really noticed my former fitness protocols were not working. I have adjusted everything by trial and error and found a new system that is working well. It's amazing, this video follows much of my new methods.
One thing I have found not mentioned here, it this; you can pretty much forget building muscle and losing fat at the same time. It seems the old body just can't take it. I found using a six day work out, and skipping days whenever you feel you need to, with a minimum of 3 day/week workouts and not worrying about how much you skip, going as close as possible to 1 gram protein to each pound of weight at least 4 days per week, and always use a light weight warm up per exercise, and then use 3 sets of 7 progressive overload fairly close to failure (slow with perfect form) with plenty of rest in between reps and sets, you can build good muscle. However you will also gain a fair amount of weight. Once all your muscle groups gain however much strength you are pleased with then go to weight training 3 or 4 days per week and cardio 4 or 5 days per week. Defer strength training to cardio until satisfied with the weight loss. Then cycle through; strength then cardio and repeat and progressively gain muscle and lose fat. Each cycle may take several months. My first strength cycle took four months and a gain of 8 pounds and the cardio cycle took 3 months for 13 pounds of fat loss.
Also don't use the scale as your primary weight measure, use how your cloths fit. I find clothing fit along with just how your generally feel is a much better measure of progress. Also find which muscle groups or singular muscles lack mobility and work out a stretch routine for them.
The most important factor, even more than nutrition is a sustainable weekly schedule.
Now that I'm retired I can dedicate a lot or time to fitness, preparing healthy home cooked meals and sleep. I generally sleep 10 hours a night. I have no joint soreness, take no meds, perfect blood pressure, and do the activities I want to do (kayaking, walk the golf course, disk golf, bowling, fishing, hunting and rough housing with my 12 grand kids.)
*** I suggest you follow the advise of this video. There are things you will want to add but keep them within the parameters this man is suggesting. This is an excellent video! (yes, I do not barbell squat, dead lift, or similar and use other exercises for those muscle groups)
PS, if you are causing very bothersome shoulder, knee or other joint soreness you need to really think about how the joint moves and rework what your are doing ( you are probably also lifting too heavy for your ability at this time) Take responsibility for your own heath and fitness and stay consistent above all else.
Thank you for taking time to write this regimen. Take care and enjoy everyday. God bless
Thanks for this thorough comment here. I absolutely love to hear what is working for older folks. I have modified much of my workouts from a focus on really pushing my body to the limits, (think crossfit) to more of a focus on general fitness , muscle tone and definition and LONGEVITY! Slowly adding in more on stretching and I'll add in yoga probably once I recover from rotator cuff surgery (which sucks! It's so slow )
@@wesleyjake1509 thanks, when you're in your sixties and seventies you really have to rework the whole routine, but it's really just a matter of mentally thinking about it in a different way and you can still be fit and healthy and move around however you want, participating in physical activities with younger people. Yeah that rotator cuff repair is rough, don't rush to recovery, it takes time but it recovers. Keep the consistency in your day/week/month/year schedule, don't worry about those days you take off, just make sure you get back on the schedule. Here's the five principles I finally landed on: water, nutrition, movement, sleep, mental capacity. That last one means keep learning new things and not just in health and fitness but mainly in other areas of life. Godspeed.
man i love all this, thanks for taking the time to write this.
I'm pushing 49 and spent a career in the military, but only trained enough to pass the physical fitness test twice per year. Nearly 3 years ago i got into weight training as an extension of doing some shoulder rehab (rotator cuff) and discovered my body was actually responding to the weights. (As a teen I couldn't gain a lb if I tried.)
Over the years I slowly gained fat and found myself at the high weight limit for my height. Anyway, now I really enjoy the weight training, but my body can't keep up. My workouts are pretty intense, but can only manage twice per week. I actually already follow most if not all the hints in this video just by listening to my body and not ego lifting. I feel great, lost 20 lbs of fat over 6 months and my pants sure are loose!
One thing I wish is for a speedier recovery. I'd like to be able to get another workout in per week (and have the energy to do it). Lastly and most on my mind is hip soreness. My low back is so tight all the time I'm learning that I need to take care of this area more. Any tips for that? They only supplements I take are vit D and a huge fish oil pill.
I'd love to be able to get to what I would consider "normal strength" for a guy: Ovhd press 135, bench 225, squat 315 and DL 405. Perhaps I'm just too old for that at this point. I'm here: ovhd pres 85, bench ~150, squat 205, DL ~240. Of course, I'm still trying to cut those last few lbs of fat to have a flat stomach. Maybe I'll try what you outlined and switch to a cycle of gaining muscle for a couple of months. (I am an airline pilot though and most hotels don't have much to speak of for a gym and that leaves about 3 days in a row per week i'm at home.)
Shoot I wrote a novel. Well if you're still here thanks for reading.
@user-gh4nu4jr7z curious how your rotator cuff recovery has been..mine has been so slow. Just getting motion back is taking months. It's very depressing cause I was at the gym all the time
I’m 42 and can’t believe how fast I got here. I swear I still think I’m 22 or so until I look in the mirror or tell my daughter about cordless phones and call waiting.
I know right? I'm 40 and high school doesn't seem that long ago to me. Life is short. The one thing I have going for me is people tell me that I look like I'm in my late 20s. I still get carded sometimes and my high-school buddies refer to me as the vampire lol.
I get it! My 13-year-old daughter was explaining to me. She was in her friends vehicle with her and her friends mom and they had this weird thing on the window called a crank that you use to roll the
Window down 😂 it was so strange to me that that was the first time she saw one
I feel you😂
can’t believe how fast I got here. exactly what I say to whipper snappers that call people old. I say next thing you know and you will be old. Time the great equalizer.
@@blkeclipsel2400you have one of the best gifts life can give you man.
I was like that but now almost 50 I'm losing it.
It definitely sucks but I guess Alot of people go through it much younger.
I'm 79 and still working out. I've learned most of the things you've mentioned in this video by experience. However I've been able to maintain an enviable physique and great energy by working out smarter as you've pointed out. I have a doctor who helps me maintain my schedule by keeping me on a keto diet, high in protein, and prescribed testosterone medication which helps me keep my energy level up. But thank you for this information. I find it very useful.
I'm 60. What really hit me in this video is my 3-4 min rests between sets of compound lifts are nothing to feel guilty about. This is what usually feels right to me.
As long as you’re doing the work the rest duration doesn’t matter it only makes the workout longer. I was doing this in my teens and I still do it now it’s like the sheep at the top of the mountain
i rest for 5-10 minutes between my deadlift and squat sets on week for of my lifting cycle. I only lift heavy on dl and squats once per week. it takes that long to recover.
@@Jafmanz Yep. For DLs and squats, I've never felt bad about resting longer because they are so taxing. In fact, I now only do RDLs and and avoid squats.
65 yo. I rest between sets as long as needed to ensure I can complete the next set. 3-5 minutes for presses, chins etc., 10-12 or longer for squats and deads. I shoot for a 6 day routine: lift 2 days, one rest/light cardio day, repeat. It seems like once every few months I need an extra couple of days off. Absolutely no vanity lifts- biceps get worked plenty with weighted chins. Nothing but compound movements.
Honestly I’ve felt the same throughout my 20s and I think research is starting to agree with this
I’m 96, still do 110 kilo bench and gymnastics 💪
Cool story, bro.
Im 105 and lifts 130kg bench press.
@@suprlite I’m hoping to get to that by the time I’m 100 👍
@@edackley8595 😂
Post the video or shut it
This is spot-on, I am a 74-year-old Canadian man here, and I have been at it consistently since 1969. I initially had some difficulty with the extended rest time I knew was necessary at this advanced age, however, I decided to get some of my daily "Fitbit" steps in between sets. I get in 300-400 steps between each set. This has worked extremely well, the cardio keeps my heart rate up and calorie burn at an optimum. The result is I am often thought to be a fellow who looks amazing for a guy in his 50s.
Thanks for letting everyone know your Canadiens lmfao
Well done sir and everyone can use that 300 steps between sets
Are you as handsome as your fantastic Prime Minister, Justin Trudeau?
I’m 56 years old and still working out for 39 years. I’m still bench pressing, squatting, military pressing, all with free barbell and pretty much heavy weights. As I’m getting older, I work out with better quality than 20 years ago.
exactly...more nerve endings reach into the muscles with steady application of the moves
I found that to be true into early 60's, then started getting nagging injuries and backed it down a little. Got that from older guys that had already been there. Working good for me and sustainable.
The key to working out as you get older is to keep a good form while performing exercises and not over doing it with too much weight were you can injure yourself. I don't mess with regular deadlifts but I still do Romainian deadlifts, regular deadlifts hurt my lower back and I'm already 40. It's not bad form or anything it's just past injuries from work and stuff that will bother me if aggravated.
You'll hit that point where you will realize volume is not as important. Also, the joints just get worn down by to much volume training.
How do you gauge better quality? Very interested to know.
Protein, heavy weights! DONE!
Been doing this for years, I'm 57 and look like "Wolverine"!👍
I'm 54 yrs old and I'm amazed at how well my body is still performing these days. In fact, I'm still lifting as much and as well as I did in my 20's and 30's. However, I will say that I require 1 or 2 minutes more recovery time in between sets. I'm also far more strict with my diet. I'd be thrilled if I could keep doing this at least 75% as well off into my 70's. Maybe then, my 80's won't be so bad 😉
You have more wisdom. You know how to lift properly which increases your max weight
I'm 69 and I work out 6 days a week push,pull,legs. Rest 2 minutes between sets for heavy compound. About 75 seconds for small muscles like bis and tris.
I'm going to guess you do manual labor like me. I'm a mechanic. My job is a workout. I'm 43. Can still do one arm push ups as easy as I could when I was 20.
I’m 50, been lifting consistently the last 6 years. I’m the strongest and have more muscle than I did when I lifted in my 20’s. Mix it up and eat right. Stay away from gluten containing grains, they are bad for your joints. I recently started another Strentgh program lifting 4-5 days a week. I only lift heavy once a week in each lift, then mixing it up with more volume at lighter weights. Great video!
I'm 55. Diagnosed with leukemia at 52. Took 2 years to go into remission. Doctor told me to build my body back up if I could. Anyways...started working out again about a year ago (extremely difficult 1st 6 months/ got covid) but have settled somewhat on your type of program. 1 muscle/group ex. chest/tris/1 time week 10-12 sets each to failure. I use lighter weights and shoot for between 10-20 reps a set.. I never max out/ causes too many injuries for me! Have put back on 8lbs muscle and bench went from 135 to 185 in last 6 months. pretty big ego deflater as my max in my 20s was 315 at 185lbs. Any suggestions for replacing pasta? Its my one dirty shame. I can't seem to stop eating it!!!!
I made my best gains after 50. Currently sitting at a very lean 5’10” 195…17” arms and calves. What has worked for me? Creatine, high protein, heavy compounds. I am pretty durable and have no injuries. Alway had wide shoulders and small waist. Never too late
What's your split
Pls what is your workout routine?
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!
Elbows,yeah
I've learned if I make slower movements especially in direction transition I have much less joint pain
What's your split
What's the point
Ice is your friend.
I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.
I just turned 60, I figured out much of this when I hit 45. Right now, I have found having a push day, pull day, and leg day is all that I need. And I need that 7-day rest. I also only do about 6 reps making the last rep something I can barely do or not at all, resting 5 minutes in between sets. Don't think I agree with some of your recommendations... but I think it is important that everyone should try them out and see if it works for them. We are all not the same and age differently.
This is a wonderful addition to the very sparse body of knowledge of over-40's bodybuilding. I was in my mid-forties when I first picked up a barbell. I did my first contest when I was 51. I'm now 75 and cannot envision life without hitting the gym, although now it's a losing battle to keep lean mass on or my body tight. I'd like to add a couple of tips. Beware of exercises that directly press down on your spine, especially as you get into your 50's and 60's.. You shrink as you age and heavy weights while seated (say, a seated trap machine) may accelerate compression. Second, a gram of protein per pound of bodyweight is the absolute minimum. I got as high as 1.5 grams per pound when I was bulking or when I was cutting for a contest. Finally, older guys have lower testosterone, so over 50's guys should go to the doctor and get a blood test to see exactly where you are. Good luck!
Great info Bro. I’ll be 54 March 16th and have recently gotten back into the gym. In my he past 2 years I lost my Mother and one month to the day my little sis died. It sent me into a depression and I dropped 40 lbs and now I hope to come back ripped more than I’ve ever been with the help of this info. Thanks Bro.
Bless you my friend
Feel youre pain
you go big guy you got this
48yr old here, I've gone from training 5 days a week to 3 days, after seeing no progress for over a year, perhaps even a little regression. I also really didn't look forward to my sessions, my body hurt afterwards, I just didn't feel good after a workout. Switching to a full body workout 3 days a week with cardio in between completely changed all that for me. I'm seeing some progress again, enjoying my lifting, feeling good afterwards. I guess my body just needs longer recovery periods now.
Same here! I work out 3 days a week for around an hour and 15 minutes. I do a whole body workout starting with the treadmill for about 7 minutes of fast walking to get the heart pumping then I just keep up the sweat at each machine. I usually do 3 sets of 12-20 depending on the body part. I only rest one minute between sets. My goal is to lose weight so I try to keep up my heart rate and sweat for the entire workout.
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.
I’m 50 now but I was still pretty strong at 40. I started noticing at 45 that I couldn’t gain muscle and started hurting my shoulders and elbows. I had to reduce the weight then stopped lifting for 2-3 years. I lost about 20 pounds of muscle. Just started lifting again hopefully muscle memory kicks in
@@dominic6283man I did almost the exact same thing at about the same age.
I didn't know my thyroids had slowed down so I gained about 25 lbs of fat. Then my testosterone dropped so now I'm taking meds for both and just went back to the gym.
After 5 years of no activity my muscle memory is starting to come back finally.
I’m 60, and the 6:42 mark really resonates. But I would also tell you that, doing the things you recommend, I have been able to lose some fat and build a small amount of muscle over the last year. It can be done
I found that the best way to keep joints and tendons flexible is to work up to your max weight 💪. I start off with light weight and work up to my max weight, then bring the weight back down .
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.
Agree, here at 59.
Started last year at 58. Still at it, upper/lower split. I’ve gained weight 15lbs. Not sure if that’s normal. Definitely much stronger.
@@TheTiacat when you are much stronger it means you have more muscle and muscle is weight.
Question...why do you voluntarily injure yourself?.switch to calisthenics and avoid lifting heavy weights..I've made the best gains of my career just using my body weight...now I laugh at guys doing barbell and machine exercises ..I never could build biceps before i began chin ups
I'm 59 and just started back lifting a little over a year, and result are exceeding what I expected. If you think you can't build muscle after 50, I'm living proof
No all bodies are made the same. My best shape ever (at 47) and I reached it with 5 sets of 15 with moderate weights on every exercise. Wish I knew read more about metabolic stress and time under tention decades ago. It preserves your joints and allows you to do proper form, growing more.
What's your split
@luizfigobr Can you explain what do you mean by moderate weights?
I find at 59 years old you need to protect your joints which is why I do Jay Vincent’s HIT program. You do a full body or upper/lower body workout. You do 1 set to complete momentary failure with a 5 second eccentric and 5 second concentric rep count doing 8-12 reps. You do not rest between exercises only to walk to the next machine or free weight. It is very intense , effective and safe on the joints. You are controlling the weight throughout the movement which keeps constant tension on the muscle. I have been getting good results at 59 years old and would definitely refer it to people of any age. You return to the gym when your body feels recovered. Everyone recovers differently. I usually return after 2 days and hit it again , no pun intended. It’s a safe and effective style of trading.!
If we are fortunate we all get old one day. Being ripped and strong is an awesome way to do it.
I'm 37 now and just started lifting a year ago. This is good information to keep in mind as I age. Thanks!
I'm 60 and I agree with about all of what he's saying. However, older people need to be mindful about the volume of cardio activity. Overindulgence in cardio as an older person activates a stress related hormone called cortisol, which goes RIGHT to the abs, causing belly fat. Older people should try more weight training infused cardio.
68 at the moment, lifting and walking daily; 8 hrs + sleep per evening; high protein diet with many supplements including protein powder. My clothing now fits me like bags, I have never really been overweight. It looks like new clothing is in order for I am unable to keep my pants up. One more thing, I also inject testosterone after blood work showed low T, very important for us guys. What this has done for me is to gain muscle and finally have abbs. I beleive I have more muscle than when i was in my mid 20's
Excellent, great that you condensed all these points in one video. I’m 78, been lifting for 3 years and have seen improvement by getting more sleep and training less. This video is pure gold for beginner seniors.
Simon, if you thought your kanji said uncle, it actually means grandfather or more accurately.old man. LOL
I'm sharing what I do so that maybe it will be an encouragement for someone. I'm 82, still installing flooring as a licensed contractor. Just submitted a large flooring bid. I work alone and have to handle pretty heavy rolls of vinyl and carpet mostly myself. I'm about 145lbs and lean towards the Keto diet trying to eliminate junk carbs, do intermittent fasting with quarterly 3-4 day fasts. In order to continue working, I make my nutrition, supplements and workouts a priority. I am NOT a trainer, and have never been coached. I am self-taught and self-explored in the exercise field with books, magazines and now of course UA-cam! This is just what I have found beneficial for me. It might not work for you. For years I did barbell and jogging several times a week. It was good and I enjoyed it. I exercised so I could keep working in my trade, not to look buff or be a body builder. Since I have been married 60 Years and counting, I don't need to look buff I just need to be able to do my job! :) So my focus might be different than most. Instead of staying with the sagittal plane workouts, I've slowly evolved into taking a mixed modality approach. Because of the mixed modality, I can do pretty much all workouts in my bedroom immediately in the morning right after arising which works best for me. I only need to go out to my weight shed once a week to do barbell workouts. For example SUNDAY: Kettlebell swings and around the world warm ups, barbell Deadlifts, bench, squats, pullups, chins, Spider curls, leg lifts. I've never had to "bench" a roll of vinyl off the floor but I have sure deadlifted lots of them. I believe the deadlift is the most functional lift of them all, and the one I enjoy the most using a trap bar.
MONDAY: Calisthenics consisting of about 5 different kinds of pushups with 6 different ab exercises between each kind of pushup, including ab rollers, face pulls and neck exercises with a band attached to my closet shelf support,: TUESDAY: kettlebell around the world and Halo warm up, then I do an intense full body workout with my Nordic Trac adjustable dumbbells. WEDNESDAY: Day off. THURSDAY: Kettlebell, mace and club workout. FRIDAY: Day off. SATURDAY: 30+ min. Treadmill, mace and club exercises. The day off can switch around based on how I feel and what is going on schedule wise. Off course the first thing I do when I get up is a several kinds of stretches. NB: After I got into this type of program, I happened across a You tube video and book by Adam Sinicki called "Functional Training" which promotes the same mixed modality idea. Doing something different each day helps keep exercising fresh. Also, stretching and working out immediately after arising helps overcome the "Dawn Effect" where the body starts dumping cortisol and adrenaline into your bloodstream around 4 a.m., which causes a fight and flight anxiety. I guess nature is preparing us to fight saber-toothed tigers when we get up! Also, I get to stimulate my muscles statically, dynamically and ballistically. There is no way I can get the variety of load on my muscles in all directions from just barbells that I can from mixing these modes. Plus, it has be fun starting working with Kbs and mace this year. I had the traditional laborer/weight trainer shoulder issues and the KB and mace workouts have really improved my shoulders. I learned a lot from Mark Wildman UA-cam videos on KBs, clubs and Mace workouts. I hope this helps someone!
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!
Dana, YES -- CONSISTENCY IS the most important factor. Nothing else comes close. Good onya!
You are spot on. I found the same. I'm 70.
I’m 65 yrs 6'3 195-200 pd BMI 21.5 with a six. Everything you said is on point with my program. Treadmill & Home Gym 3 or 4 days a week. Other days I rest. I Walk 1 mile every day. I'm like the postman. This is my first year using creatine. My Muscles recovered well.
I’m 55. At this point, I am trim and cut with muscle due to lifting, but dang my joints scream a lot. And, I stay sore longer. Great video.
Antiinflammatories like fish oil, Vit E, Tumeric are worth a try. I take Potassium every day and that seems to speed recovery. My old tennis coach said Eat Bananas, they have Potassium!
Antiinflammatories like fish oil, Vit E, Tumeric are worth a try. I take Potassium every day and that seems to speed recovery. My old tennis coach said Eat Bananas, they have Potassium!
Also after converting to keto where after being a vegetarian/vegan for many years where I gained weight with all of those whole grains and vegetables that carried lectins and oxalates which can create arthritis like what I developed in my low back which helped me blow out a disk in my late thirties and sadly ended taking me down the path of having a fusion between L4-L5. If I knew then what I know now I would not have had it! Along with that journey of taking 13 different types of pain meds addy for years I became pre diabetic with high BP along with arthritis. That went on for years and I thought by eating the way I described earlier I though by eating more would help. It didn’t. I was hungry all the time eating that way. Going forward I discovered keto and that changed everything I lost weight and all my blood makers all came back in line. For the last six years triglycerides A1c BG are back to normal and sometimes better than the one test previously. So now I’m basically ketovore which has changed my life at 71 as I feel and look many years younger. While working out in the gym my body has responded very quickly. The saying “you can’t out exercise a bad diet” holds more truth than you probably know, These days I still run between 3-8 miles 2-3 x’s a wk, I ski I do yard work and other things. The bottom line is I haven’t slowed down and got my life back. So I recommend you kind you those old standards of diet because simple carbs need to be removed from our diets! Period! We need saturated fat! Our brain is 60-70% fat. So look at modern diet diseases like diabetes Alzheimer’s cancer viruses you name it and it’s caused by our society eating sugar day in day out! And sugar is what feeds them. So besides getting more protein and fat along with some complex carbs in the end you’ll be surprised how your body will build muscle and loose weight and get and stay healthy. You have to get healthy first to loose weight and build muscle. Change your diet change your life. Sorry this was long but what the hell🧐Peace out😎
I went back to gym at 73 since 3 month almost every day ,lost 9 kg and got 10 more to go ,started to do dead lifting 10x 3 sets other weight trainings as well and tried to eat more protein as doing intermittent fasting ,stoped eating bread that I love 😊because insulin resistance ,but now I need to watch my skin too !
Thank you for this video I am being careful 🤗🙏
Thanks for referring to many out there as older not old! Old is deceptive unable to walk to think to staying active among other things. It’s a state of being positive in thought. Peace
You're not elderly at 40. My goodness.
😂💯
The word used is "after 40".
Some people think everyone older than them is elderly😂
Hi everyone, I am a 59 year old man diagnosed with Myasthenia Gravis. I'm finding this so helpful and informative. There unfortunately is no cure for my condition which I've been living with for the last eight years but with medication I am fighting back my diet is good and my training is improving.I really like this guy as he's tapping into an age group who really need solid and safe advice. Stay healthy and never give up.
Regards Kieran.
I'm 47 and I was having some shoulder issues. I've adopted your recommendations and my first upper day resulted in no lingering pain and no need for ice!! Your channel is really good!!
Dude I live on ice, rotator cuff and low back.
Just keep re-injurying
I am turning 51 this month. My kids call be daddy bear. However I have been eating healthy and optimal with caloric counting for last 2 months. Dropped 10 pounds, and started lifting. Instead of my usual elliptical I started walking 10k two weeks ago and this made all a difference to help me drop more pounds. This wwek I am aiming for 100k per week. 2 months ago I did 1 pull up, and I can do 3 sets of 4 pullup and immediately drop to 30 pushups. My max pullups in high school was 53. My max pushups 35. I am getting there only due to proper diet. My muscles are visible and sticking. Diet is everything. Thanks for the 40 and over exercises. I will take them into consideration. I dont have a back problem. But had broken both ankles and knee problem from sports throughout my life. I still manage well overall. Health and fitness has become my main focus for last 2 months. I cook all my meals so this is a serious lifestyle change. No more beers, bread, french fries, soda. Done with sugars.
Excellent video!! I turned 60 a few months ago. I've been training since I was 15, and I've trained using all kinds of methods and techniques. EVERYTHING you said is 100% dead on. The older you get, the more methodical the training should be and the more important it is to REST.
Totally with you, Joseph. I stopped chasing unrealistic performance goals in the gym once I hit 50. I train hard and live well and feel grateful for that. I have seen so many people post on UA-cam about how they cannot train due to illness or long term injury.
Im 44. Never worked out until a month ago. Put in a solid month and can clearly see the difference. I do 2 hours of lifting 5 days a week. Not tired at all in fact have tons of energy. I think my test is above normal. Haha.
Good presentation, no crazy music or useless talk 🙂 .Thank you
Definitely on the protein! We need more after 40 but most get less!
Resting more is so hard when you’ve worked hard all your life. I usually only get around 5-6 hours of sleep.
Ad a nap of 30 min if possible
That’s not good you need atleast 7-8 hrs
@@assassinlegend1800 who said getting old was eazy.. He told you his life scenario... We all wish we could sleep 9 hours 🤷♂️
@@assassinlegend1800you don't choose how much sleep you get. Some people are just bad sleepers. I can only sleep four hours a day. I wish I could sleep eight
@Greg Pettis I'm right there with you brother. 4 maybe 5 if I'm lucky. I just don't see how people are able to sleep 8 solid hours. I could in my 20s but not any more.
I'm 76 and work out six days a week. Two days spinning class and two days fitness and I work out an hour before each of those classes lifting weights. I do a progression with dumbels 30,35,40,45 lbs 3 set of 5 reps each moving up and then back down. I do take extra time between each set and a few minutes between each set of weights. I have a series of exercises I do on machines before I ever touch the weights and generally ride stationary bike for about 20 minutes before my work out.
The only supplement I take is Creatine. I had 18 inch biceps when I was younger and now 16 1/2, but solid. I mountain bike and hike and kayak in the Summer months here in Canada. I've worked out and stayed fit through out my life and it has paid off. I take no prescriptions drugs, but do take a number of vitamin supplements. I generally sleep five and a half hours and that's it. I made a point of dropping my body weight as I got older and it has been a benefit.
Thanks! I really enjoy these over 40 videos. An over 50 series would be great too!
I'm 42 and recovery has changed even from my mid 30s,I do a 4 day bodypart split,2 on 1 off 2 on 2 off now was I was doing a upper,lower 4 days a week previous but the recovery for the second upper and lower was just not there.I started mobility work in late 30s and I never leave it out now,it's stopped niggling injuries I had.
Im 60, do Crossfit 4 times a week and hit the gym for arms, chest and other areas Crossfit doesn't work 3 days a week. I mountain bike 4 times a week on single track...this keeps my core and balance in check. I do make sure that I take extra time to warm up before my Crossfit workouts and I am a big fan of Winn Hoff's ice baths for general health. I recently changed to a keto diet keeping my carbs at or below 20g a day while upping my protein intake. As far as supplements I take Maca powder and ginger in my coffee in the morning. I take about 10 high grade fish oil tablets per day. I have no joint problems, no flexibility issues and my strength, while not as much as it was years ago is still at a respectable level for anyone...let alone someone that has passed the 60 mark. It's a lot of work, but well worth it...oh...and sleep...8 hrs a night.
@ Flying Dutchman ...... How's it going, I noticed you mentioned Maca. That's good! Have you also tried Moringa? Look it up. They're both good for bedroom activities. Be blessed!
Excellent video. Spot on. Very entertaining as well. 👍
As an old guy I definitely approve this message ! 👍👍
The most important thing of everything here is everybody needs to be disciplined at being consistent that's the difference between success and failure.
Great video… I’m 61 fit, strong & healthy… following this advice 👍
When I was younger I trained with weights and always had injuries. I am 68 now and use resistance bands. I’m getting great results and love using them. Never going back. Happy trails to all.
Do you believe resistance bands can build muscle just as effective as free weights?
@@danielsoliz588 Yes I do . Happy trails brother
At 56... I Always perform circuit training, less weight, more intensity... I train on empty stomach and fast an average of 16 to 22 hours each day... I'm raw vegan and get my protein from sprouted beans, hemp seeds, flax & chia seeds, raw cacao, tofu... My target IS to aim on longevity by decreasing mTOR & IGF-1, to increase AMPK, to increase autophagy through calories restriction and providing high quality organic supplements, active B's such as methylcobalamin & Adenosylcobalamin..., C, D3, K2, tocopherols & tocotrienols, astaxanthin & zeaxanthin, minerals, essential amino acids, 50mg of high quality DHEA, Ashwagandha, maca... I drink only distilled & hydrogenized water... No alcool, no junk food, no cigarettes... Only organic home made green smoothies, raw organic carrot juice, mixed organic fresh salads... I practice yoga and meditation, breathing exercices... I feel physically, mentally, emotionally and spiritually balanced...
Sounds like a lot of work.
Do you do milk or cheese?
How does your blood levels check out?
Am also mainly vegan and at 70 have had excellent results at the gym. I take NMN from DoNotAge and it is amazing. I don't see why many do not understand that nearly all age-related diseases are caused by processed foods and meats and sugars
@@ScottHendrix-yz3du hi! Good morning > my blood test tells i'm immortal :)
@@gillesgoraw859 what's considered really good for testosterone levels?
DHEA@@ScottHendrix-yz3du
I'm 65. Work out 1.5 to 2 hours almost every day alternating lower, upper and swimming. I went overseas for one month and only swam. When I came back I was no more than 70% of where I was and after a few weeks am still not close.
I'm almost 40 (I'm 38), but these tips are beneficial to me as well. Been binging on your Over 40 playlist!
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.
I’m 45 and 8 mos into a “diet”. When I started losing I noticed the muscle wasn’t there I remembered having. I started working out too. I have noticed some gains but not much…it’s hard to build on a calorie deficit lol. I have since lost 51 pounds and am trying to build more now. Thx for this.
Thanks for this video. My mom's 63 and i make sure she goes to the gym regularly. Not many people focus on exercising for the older age group.
Good video mate. I concur with everything you said. I'm almost 56, have struggled with mental health for decades and hated being so sedentary after retiring for health reasons from a very stressful job, so began training during covid lockdowns. I'm now I'm fitter than I have been in decades. I can swim laps for an hour without issue, ride my mountain bike up to 4hrs, hit the heavy bag for 60-90mins at a time, and after overcoming a few minor injuries in the past year have got back to bench pressing more than my own weight. All that with a chronic back injury that I just try to ignore now, since various physical therapists have failed to alleviate. Oh, I forgot to mention I survived a heart attack back in 2014. I maintain an average of 2+hrs of exercise a day, which could be just a good walk or cycle after a heavy weight training the day before. I'm 5'7" (170cms), 161lbs (73kgs, having lost about 12kgs of fat). I did a bench press PB the other day of 81.8kgs and pretty happy that I'm doing dips with 15kgs on the belt. I watch what I eat, but I don't go nuts with counting calories (although I did in the beginning to see how it connected to my training). I'm lucky I have the luxury of time to exercise, but if you're serious about your health, you can find at least half an hour a day. Getting away regularly camping in nature helps me too.
Im building muscle very well at 51 eating 90% beef and beef fat, test is way up, prostate is down, I learned how important the mind-muscle connection is and to fry the muscles pretty good, intensity
Great video. I'm 67 and enjoy working out at least 3 times a week, but occasionally have joint issues especially with my shoulders.
Mike, I had shoulder joint pain for years. at 70, here's how I got ride of it. Each morning spend a little time doing this, literally it only takes a few minutes. Grab the molding across the top of a door frame with your fingers. If your shoulders are really sore it may take some time just getting your hands up there. (I was so sore, I had to us the side molding as support just to push my hands up when I first started this) Now holding on with your finger tips, slowly and gently get some motion going in your shoulders such as rocking back and forth, side to side, some circular motions, whatever works for you. Do this for 10 or 15 seconds, rest, and then maybe go for another set. Sometimes it help to run your hands down the side molding when you finish for support back to normal standing position. Do this every morning and slowly increase the range of motion and eventually bend your knees to slightly squat to lengthen your arms. It actually causes healthy separation in the shoulder joint. it is often shoulder impingement which is causing the soreness in us old timers. This means the ball and socket in our shoulders actually compress and the bones are touching each other causing the pain or soreness. It is just another sign of a lack of mobility, as this video discusses, in the shoulder joint. This process worked wonders for me. I have ZERO shoulder pain after suffering with it for about a decade. Give it a try. Hope it works for you as it did me. By the way, I had to go super light on lateral side raises and even quit doing them for about a year, my shoulders we so bad, and I only do them once a week or so with the light weight. However my over head press is back to where it was when I was 40 and still no shoulder pain. Learn your own body unique limits and strengths. We all can have unique bone and joint limitations and strengths.
Thanks Travis I will give it a try. I appreciate it.
@@mikeromero8162 FYI I got the idea after watching several hanging from the bar fixing the shoulders videos on UA-cam and the Bob and Brad chiropractor videos they talk about the same thing but there's no way I'm hanging from the bar, lol. The doorframe routine get it for me and I'm quite sure the principles are the same. It stretches and loosens the entire shoulder infrastructure muscles tendons and other tissues impingement. I would think if you have actual rotator cuff tears, well that would be a different situation. Good luck, hope it works and don't overdo it, just ease into it in just a few weeks I found that I had a lot more flexibility in my shoulders, and the pain was pretty much gone. Now I do it a few times a week and I don't have anymore shoulder pain
Thanks again Travis. I have done that in the gym and it seems to help. I just have issues with my shoulders when I attempt military presses. I believe it's just a chronic problem that I have with my age and injury history.
I’ll add to this as well, hanging works wonders for the shoulders.
I’m 23 years to late. I guess I’ll stick with what got me here in 45 years in the gym.
Great video. This is the biggest issue when it comes to training as you age, not adjusting it. Too many gurus preach a one size fits all approach!
iam 54 long time lifter and vast training experiance . The sets and recovery advise sound BUT i would never give up on my bench,deadlift,squat,or bent over rows !!! If some one new to lifting after 40 yes use the machines or safer stuff but if you learn to do do these compound movements they are the best bang for your buck !
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.
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!
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
I like this guy's voice. He doesn't talk too fast or too slow. Thumbs up!
I’m 65 years old.
My workout yesterday was:
Benchpress- 205 lbs for 9 reps for 5 sets.
I’ll be competing in August.
My goal is 320 benchpress at 165 body weight.
How did the competition go?
Im 43..i can get 225 of the bench half way down.. im just trying to improve my strength and stay in shape
im 48, training since i was 16, as strong as ever, all natural, good tips, apart from protein powder, stay away from processed foods.
My two cents... if you're older, get your test levels checked with doctor. At almost 47 I started lifting again after a 7 year hiatus, 3 years in the gains were slow and basically minimal. IMO I basically got back some of what I had lost due to muscle memory but yeah, no gains beyond that. Just before 50 I got my test checked and to no surprise, low as hell. Within a year of starting HRT I had put on more muscle than I had in the previous 3 and then some. Understand though, chances are if you start it will probably be a 'rest of your life' commitment. Not to say you can't stop but during and after basically PCT you won't be the same (your gains will stop and or diminish), cheers.
which does HRT mean?
@@marianospada3663 Hormone Replacement Therapy
@@marianospada3663 Hormone replacement therapy
@@ChicagoJ351 thank you!
Don't do dips. Bad for your shoulders when you are older. Do tricep extensions instead. Same with pull-up. I can't do those anyway, but now that both my shoulders are shot, I have to do lat pull-downs.
Great video. I'm 40 and I've discovered that ~50 min is my limit at the gym; after that, my energy is gone. Those days working out for 1h30 and seeing results are over, but for me it's ok. Also, no more 6 or 7 exercises per session: 4 or 5 it's better.
I had this issue. Perhaps try incorporating some carbs before workout as well as some intra. Made a huge difference for me when I was doing lengthy powerlifting sessions where I'd usually fade out 2/3 the way in.
@@1984lsHerehat's what I do. I have a bowl of oatmeal in the morning before I go to the gym and it really helps keep me fueled. Carbs before, protein after. Getting some pretty good gains at 44.
When I was working out a lot and building muscle I noticed a good difference by having a protein shake before bed. That helped me get a bit more in.
Thanks for sharing. The only thing i agree with you is the protein needs as you get older. All the rest of your tips are applicable for all ages. And lastly don’t switch deadlift for a hip extension machine. Our body is highly adaptive whatever age we are, safe progression is the key so major compound movement are the key for elderly people.
You don't need all that protein...I prefer to take free acid hmb for it's muscle sparing abilities.
@@richardlawson6787 hmb effect is still debated, i personaly love it however for erderly people the litterature agrees that high protein intake or to be more accurate high leucine intake is mamdatory to prevent sarconemia. We need the building blocks for the muscle to grow which is not the function of hmb.
@@sam_leLib what benefits do you see from hmb? Do you count grams per pound of body weight or lean body mass when calculating protein needs and is a gram sufficient (seen recommendations of .08 up to 1.5)
@@amperage8032 as mentioned hmb effect are not proven 100%. As for protein needs what is important is the amount of Leucine in the meal and not overall protein count. Where 2.5g of leucine is enough for young people more is needed especially for elderly. The purpose of this is to promote muscle protein synthesis and it will only occur if Leucine threshold is reached. So depending on the food you eat the amount of total protein will depend on the relative % of leucine in it.
@@sam_leLib excellent point, appreciate the reminder. I’m pretty sure I’m reaching the threshold daily, but I’ll keep a watch on it and on hmb research.
65 years old, 52 years in the guy weight training, 6'1 220lbs 15% bf. It's been a long journey and I have had to make adjustments as I aged. The goal is to push back on the process and so far so good. The main issue is to NOT get injures, usually it;s the joints or tendons I worry about. It takes much longer to recover. Also since I am now retired, I can focus on a good consistent workout schedule and sleep cycle. Diet Diet Diet, as I have aged this is what challenged me the most and continues, but I have adjusted. Good vitamins help. Alcohol is a testosterone killer, I keep it to a minimum. A lot of protein especially surrounding my workouts. I still go heavy enough to have the 10th rep difficult but I stay away from anything under 8 reps. I do 8 sets of all my exercises 2x a week. During covid I bought a nice gym that challenges me. I started doing cardio on a bike which is new to me. It really helps. I will do this until I can't.
Cardio for me isn't about finding activities that I enjoy....
It's about finding music that I enjoy!
I agree, but I’m getting tired of the same old playlist and new music sucks nowadays. UA-cam has a music program that figures out what kind of music you like and creates various playlist, for me it’s classic rock
@@carterhayes4624 Yeah that's what I use. Although eventually it just starts repeating
Which is okay because it's mostly stuff I like. But I make it a point to actually search for and play deeper cuts from the bands I like or songs I haven't heard from similar bands so that YT mixes it up a little.
I’m 47 and have been lifting since I was 16. I have accepted that I will never recover in less than 5 days and that I will be sore 24/7 and just have to keep grinding and never give in.
Great video! I subscribed. I'm 49 ... I do hot yoga and BJJ. Along with trying to eat right, staying consistent, sleeping well, Ive found cutting out alcohol to be a huge factor that affects all of the former mentioned struggles. I wasn't a big drinker so it wasn't too hard to quit and I enjoy the numerous benefits.
At 46, trying to get back to working out again. In teens and twenties I was constantly lifting. I'm having an extremely difficult time trying to balance everything now. Hopefully implementing the topics in this video with help !!
Test does not have to drop as you get older fellas....
Better living through chemistry!
I initially thought this video was not going to be particularly helpful or authoritative. Lesson learned - don't judge a book by its cover. The information format is logical and the advice is remarkably sound. Brilliantly done. Thank you.
Yeah, the initial goofiness of the video made me think the same thing. Fortunately I kept watching and got a lot of valuable information from it.
Another hitter MM keep up the great work 💪
I don't rest between sets are do another body part. I consider that makes training more cardio positive. I do need more Mobility work. Id like to do yoga if I had time.
Same here, I just switch body parts. For example, pull downs, straight chest, back to pull downs. no rest.
Im 42 and tired af everyday
Go get your testosterone and thyroid levels checked
,😂😂😂
Low T levels
60 this year. Between 2021 to now lost weight from 85kgs to 70kgs. Daily cardio 20mins & 40mins weight. Slim, trim & muscular. In better shape than I was in my 30s.
I always find your video helpful thank you 😊
I am 41years and 96months old.. this is great advice.
100% true! Less is more these days. But I still see the older guys doing marathon workouts. The one thing that did wonders for me was going on testosterone replacement. The doctor put me on 200 mg a week but I take an extra 125 mg for recreational purposes 😂
Dude, 325mg/wk is a cycle, lol. How much difference do you feel from the extra 125mg?
@@locomike102 that’s an extremely weak cycle. I have several pros training at my gym and other pro stop by every now and then. Those guys take up to 1000mg a week and that’s on top of several other compounds. I don’t do anything except testosterone and protein powder 😂
I’m pushing 76. Your advice is very good. I’ve been training with weights since I was about 13. Up until about 40, weight training was used to enhance my athletic performance in lacrosse, tennis, and racquetball. After 40, weight training was and presently is used to preserve muscle mass, protect my heath, improve my appearance, and relieve the pressure of practicing law, and fulfilling family obligations. I always tell the young guys at the gym that they could gain muscle mass by eating a cookie whereas I have to drink a whey protein shake with added creatine and collagen just to fend off sarcopenia.
Good information as always but still loaded with bullshit just because a person is over 40 or any age for that matter doesn't mean anything a body over 40 doesn't work any different from a body that is 15 or 25 or 35 there's 17 to 27 year olds who are so out of shape they can't run half a mile or bench press the bar and there's people in their old age that can run marathons and bench press triple their body weight it's all about lifestyle choices
Thanks for taking care of us old blokes. I am 62 and train between 3 and 4 times a week. I never rested longer than 1 minute between sets, now I will start to rest at least 2 minutes. Great video. Best regards from Austria/Europe
Longer rest for compounds and 1 minute for isolations single movements
First
Very good advice! I’m 63 and everything you said is true.
I might agree up to a certain point that we need more protein when we get older to build muscle but at the same time our kidneys get older too! and they do not like too much protein..i am 69 and i did excersized all my life and used proteins and bcaa's untill the kidney doctor told me not to..any body here trying to build muscle after 60 has to be very carefull...
I m 65 and use a bow flex and making progress. Do cardio on stationary bicycle. Im loseing weight and gaining lean body mass. I train like a body builder by training body parts 2 hours a day. I go buy how a muscle group feels. Some muscle groups like pecs take 3 or more day to recover. Upper back and lats about every other day to recover as with arms and legs. Shoulders take 2 to 3 days to recover mainly because the front delts are used in bench pressing movements. Bottom line is to pay very close attention to muscle recovery. The more intense you can workout the more recovery time needed. Give it your best like your life is dependent on it because it is. No drug is better for your health than diet and exercises. I do a low carb Mediterranean type diet. Heavy on sardines, olives, capers , garlic , olive oil , beef liver , broccoli, asparagus and Brussel sprouts and Italian erbs. My Sicilian grandmother and great ants and uncles lived into their mid 90s and never went to a gym. They were lean and worked in ther gardens and go for long walks or bicycle.