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7 Muscle-Building Mistakes Men Over 40 Always Make
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- Опубліковано 7 сер 2024
- What if I told you that the slower muscle gains have nothing to do with your age?
While it may seem like your twenties were the peak of your physical potential, there’s no reason you can’t continue to build impressive muscle mass as you get older.
The key, however, lies in avoiding a few common mistakes.
In this video, I share the 7 biggest muscle-building mistakes most men make as they get older, and how to avoid them so you can build muscle faster than you did in your twenties.
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References:
1. doi.org/10.1152/japplphysiol....
2. doi.org/10.1519/jsc.0b013e318...
3. doi.org/10.1093/gerona/55.11....
4. nutritionandmetabolism.biomed...
5. pubmed.ncbi.nlm.nih.gov/22313...
6. pubmed.ncbi.nlm.nih.gov/25056...
7. www.ncbi.nlm.nih.gov/pmc/arti...
8. academic.oup.com/biomedgeront...
9. www.ncbi.nlm.nih.gov/pmc/arti...
10. startingstrength.com/article/...
11. pubmed.ncbi.nlm.nih.gov/33291...
12. www.ncbi.nlm.nih.gov/pmc/arti...
13. www.ncbi.nlm.nih.gov/pmc/arti...
14. pubmed.ncbi.nlm.nih.gov/26605...
15. pubmed.ncbi.nlm.nih.gov/27126...
16. www.frontiersin.org/journals/...
17. pubmed.ncbi.nlm.nih.gov/27682...
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No one can keep making gains forever. There comes a time when you peek, and then fight to maintain as much muscle as possible as you grow older. Eventually, you need TRT or roids like Anavar.
There is a 3 day also ? 😊
The #1 muscle building mistake is not staying physically active. Regardless of your physical activity...keep moving!
Exactly!!!
Yes!
Good to know!
Can’t need surgery
Very true
I am 53 and absolutely love training heavy and hitting everything 2x weekly. I eat 200g protein a day, and focus on getting plenty of sleep and stress mgmt. Gains are regular I actually feel better now than anytime in my 30s or 40s. Just got back from a great gym session with my 20yr old daughter. Don’t let negative thoughts get in the way of real potential!
No chance u feel better at 53 than you did 33, unless when at 33 your training was absolute 💩.
Same here
@@uncleb7821 you should be more concerned about your bank account than this guys workout
I'm 64 and have been training since I was 10 . I still look great except for the old man face . In my 30s I weighed 220 at around 7% body fat . Now I only weigh 195 with around 12% body fat . There's just no way you're not going to lose muscle as you get older unless it's your first time lifting . You can still be in great shape just don't expect to be able to do the same thing at 60 that you could at 30
I’m 83 and train heavy every day
I'm about to turn sixty-one and I'm in the best shape of my life. I lift weights four times a week and do two high intensity cardio classes twice a week.
Alright! Let me see your war face!
What muscle groups do you train on the 4 lifting days?
I'm 93, bench 350, deadlift 600 & lifetime natural ! Oh, & I'm Mike O'Herns dad 😆
No way !!!
😂
this is one of the best "over 40 work out" channels on YT. really enjoy your content.
42 here. Muscle ups, human flags, L-sits, bench press, deadlifts, acrobats, etc! Let's go!!! 💪
Awesome 😎😊
I'm 50 and never had so much gains. The secret was intensity and rest time. I wish I knew this before. I used to waste my time at the gym and overtrain...
Great content & excellent editing!
Thanks for always being informative with a humorous spin...subscribed.
Inspiring, but remember that muscles aren’t the only thing that goes south on you when you age. I no longer use heavy resistance in any leg exercise because my arthritis simply won’t allow it. There comes a time when your most muscular days will be behind you.
Thank you. Great vid
Great research digs!
Thank you for another great video. I will try the push-pull program. Always appreciate the great advice. At 63, without PEDs, feel like I am still gaining muscle and strength.
🙌I learned SO MUCH, thank you!! 👍
At 59 listening to recovery is everything. Volume causes fatigue but high weight causes injury. 3- 4 set, 12-15 rep range is still the sweet spot. Not going to failure is not easy.
I am 58 and an old powerlifter and I support your statement 🙏💕👍💪
Excellent video. As a dude deep into middle age who's working at staying in shape, this information is extremely valuable. I've already watched the video a couple times
I love the music. Sounds west coast. Very knowledgeable channel for men over 40
Love the content. You both look awesome but the “gym guy” is just hilarious 😂
That was a great video, thanks! I’m 63 and I’ve learned a lot watching many professional lifting videos. I’m retired so I have all day every day to work out. One of the things not mentioned in your video was to really focus on my muscle connection. Using lateral side Lift (as an example), if you are using too much weight, you will use not only the deltoid, but the trapezius as well. A lot of other professionals emphasize check the ego at the door. Don’t worry about dropping the pin lower, and focus on making that mind muscle connection so you feel the burn where you want it. I have been doing four sets per exercise to failure each time, however, I’m inclined to perhaps do five maybe six. I just feel like the muscle (whatever it is) is spent when I leave the gym. I generally try to do 4 to 5 exercises per muscle group I’m targeting.
Don’t ever get rid of the music. It slaps and keeps me coming back.
You troublemaker lol
muito interessante estas informações!...um abraço aqui do Brasil.
Great !!!
Thanks I’m 42 started bodybuilding a year ago and automatically preferred HIT exercise than high rep
46 years old....I've made better gains in the last 6 months than all my 20's and 30's using this approach! I stopped training seriously at about 33 and lost all my gains. I got serious again in September last year and am now in better shape than before! Train/eat with the right principles in place and be amazed at the results!
Same here. I’m 46 as well and I can attest to this. 💯
I feel you sir. I'm 59 and been lifting a little over a year. Muscles are popping better than my 20's
Which one ? More sets?
Enough rest between sets means you can hit the next set all the better. I'm learning...
I like the pump
I turned 55 and I agree with you. I rest for about two minutes and I hit my rep without fail.
very underrated concept. but works every time.💯
Working for me
I cannot help but notice that "mistake #3" and "mistake #7" are in direct conflict with one another. How does that work out?
Can you please make a full leg training day plan where there is also focus on bigger glutes?
Wow simply just wow bro you are doing a excellent work for all of us by telling about this 7 muscles building mistake men over 40 make always and keep it up and keep up the good work as always and take care
Keep smiling always
The visuals are always hilarious.
If you increase the recovery time between sets to 3 min. and increase the training volume, you will have to spend half day in the gym.
What about 5 minutes that are mentioned in the video? WTF?
Play music, 1 set per song.
Working for me. I do a set every 4-5 minutes. Finishes up in about an hour or so
I rest around 2 min. Takes between 1h15 to 1h30 to do my workout.
It is possible to do a workout in five minutes. Just do one exercise, one set, and go home. The point is that if you do what they recommend in other videos, to do three or four exercises per muscle group, four sets each, and you do three muscle groups per day, 3(4)x4x3x(3 min_rest + 1 min_exec) = 144 (192) min. Imagine now if your workout is full body, maybe you will do some more than that.
I was a skinny little 155 lb dude in my twenties and didn't actually gain any weight until I hit around 30, then started going to the gym and had something to work with
I'm 42 and after lifting consistently for 20 plus years, I'm definitely not looking for anymore gains or muscle growth. I've been pretty much just maintaining they way I like my body for about the last 12 years.
I am lucky if I get 5 solid hours of sleep😢
they say you’ll never be rich by saving nor by sleeping 8 or mor hrs a day.
I've been having to point this out lately a lot on here. Age has no effect on testosterone production or muscle growth. The only limiting factor is how close you are to your natural limit if that even exists. We know that the "natural limit" is really just a point where new gains start to become exponentially harder once reaching a certain point. I am 42 and still growing new muscle on lagging muscle groups that I neglected over my last 20 years of training. I thought i was at my limit of 30 lbs but I know that's bs now. I wasn't training properly/hard enough or eating/sleeping enough for those muscles. I grew 1.5" on my glutes just from prioritizing hip thrusts. Went from 135 for 5 reps to 335 for 17 reps in just 2.5 months by doing them twice a week. Before that I grew my rear delts which made the difference in being perceived as on gear. Next I'm focusing on my calves which I thought was a genetic problem but I don't believe myths anymore. Such as age being a limiting factor of testosterone production. Its all about what you do with your body. Use the muscles and you'll keep them. Progressive Overload and you'll grow. Get enough nutrition and recovery. Be smart and consistent in your training. Track progress. Don't ego lift. Keep.your stabilizer muscles strong with key exercises. Don't allow stress to get to you. Be cool to stay young. Ageing is nothing more than the battle between regeneration and degeneration inside your body. You don't have to age at all as long as you regenerate faster than you accumulate damage and fatigue. I used a four day per week upper lower split.
Sunday - Upper
Tuesday - Lower
Thursday - Upper
Saturday - Lower
That gives me 3-4 rest between sessions for each muscle group.
What did you do for rear delts?
In my mid 50s, gonna try resting longer between sets, i usually hate all that waiting, but the gains are elusive as of yet..
You should rest until you are fully recovered or your pulse rate drops down to normal.
Working for me. I'm 59
less reps but more sets... sound bout rite.💯
Remind me right now I'm very limited as I always have been with weights so I don't do anything fancy I just do the normal basic workouts and no acrobatic stuff even though I used to do really really well with kicking butt not as much anymore because it takes time I can throw a couple of kicks here and there during a workout but that'll just fatigued me after a workout I can throw maybe 10 or so that's not bad but it's still not enough it takes time which my job takes from me because I'm no longer a child nor am I retired yet so I can train as much as I want but one day I'll be retired and I can have the whole day to train if I want
I'm 81 and still very active but I can't lift very heavy weights anymore because I have osteoarthritis in all my finger joints. Many years of hard work wore out most of the cartilage in all of my finger joints. I've had 3 joints replaced with titanium/chrome implants so far that helped a little but it's a 5+ hour surgery each and the 6-8 weeks of physical therapy is very painful. The implants hurt too because the edge of titanium implants are only covered by skin. I still work out with light weights but I can't gain much muscle.
Es ist dennoch gut, daß Sie in Bewegung bleiben. Auch wenn Sie keine oder wenig Muskulatur aufbauen wird die Kraft erhalten
und beispielsweise der Gleichgewichtssinn trainiert. Denken Sie an Balletttänzer oder Leichtathleten, beide haben nur soviele Muskeln wie nötig, sind aber dennoch durchtrainiert und haben ein großes Bewegungsrepertoire.
Mistake number 1 is chasing ass in the gym and not training
Respect 🫡
The problems I run into with the long rest periods is can massively extend my time in the gym and eating up a gym resource for an extended period of time.
I'm in the gym for general strength and fitness to allow me to age well while being able to have adventures like the Savage Race. But I'm not trying to spend my life there.
To follow on my 1st point into the 2nd, it annoys me when I'm in to get work done and we have people just hanging on a resource for longer than 10 minutes while staring at their phone. They may be "resting" but holding others back from getting in and getting out...
not tryna spend my life theer... FAX!!!
💯💯💯
I'm 62 and started doing the 3 minutes rest 4 years ago.
I dead lift and squat heavy without a belt, so I need the rest to go hard on the next. I rather spend longer in the gym than longer recovering from an injury because I wasn't rested completely.
I never deadlifted or squated until 4 years ago. I was too afraid. Thank God for youtube and college deadlift coaches.
I'm not that great looking like these young guys, body wise, but I lift more than most of the guys in my gym. And there's some pretty big guys. ( Oh, to be young again )😂.
Here's me checking my squat. I normally don't video myself because I know I look fat and old.
ua-cam.com/users/shortsmvtFKuVKpKw?si=UqTSEQr_K9chcz12
I lift to fight off sarcapinea if I get to my 80s and to have more mass if I get cancer, which is high in my family.
Good luck, and God bless. 😊
What's preventing you from asking to work in with them on that particular piece of equipment?
Fear of striking up a conversation with a fellow gym goer?
Most gyms encourage people to share equipment as needed. Most people are willing to do so.
good content...tactical comment
In another video you showed that rest periods greater than 2min offered no advantage to growth and muscle synthase. So why do you now promote 3-5min rests between set?
My question exactly!
00:21 epic mixed grip 115lb deadlift.
49 , been lifting 4 years. I haven’t done anything different because i am “older” but yes i do eat higher protein.
Never will even consider for a moment TRT or PED’s , screw that BS
I love these videos
That wig is crazy 😂
I have always thought 6-8 sets is the sweet spot for serious gains at any age. Of course at 49 I had to go a little bit lower with the dumb bells.
During my 40's i was a BodyPump instructor and worked out with some friends next to that. I reached the same gains as in my 20's, except BodyPump made me stronger because of the training of the white musclecells 😊
Most annoying sound effects- check your sound quality before posting!
I am glad it's not a must because if I rest for 3 to 5 minutes between each set then my hour and 20 minute workout depending on what workout I'm doing will easily turn into a 2-hour thing and I can't do that
You see I work in a factory and sometimes we do 8 or 10 hours at any given moment come home exhausted with nothing left I have to rest then train or do whatever I got to do and then train which leaves me with anywhere from 5 to 2 hours of sleep before I get up at 4:00 in the morning
On the weekends I make up my sleep for longer periods of time during the week I sleep less because I have no choice we have to make sacrifices don't we my training is not going to happen on its own therefore I have to train when I can and when I can is always kind of late simply because after being drained all day at work you can't come home and just start working out like that because there's nothing left in your body Plus if you do have something left it's not going to be enough to keep you safe while training and no I do not use chemicals like monster or chemicals like Red Bull or humongous amounts of pre-workout that's full of way too much caffeine if I use a pre-workout which is very rare instead of using one full scoop like it says I use a teaspoon and I don't drink the whole thing I take one or two sips and that usually gets me going fairly good but mostly I go based on just what I eat and drink if it's a soda or water or juice and whatever I chew to swallow and that's pretty much it warm up and get up and go
Gainz Baby Gainz!
It sounds like the studies you referenced were performed using men in their 40s. I’m pushing 77. I wonder if the same hypertrophy results would apply to men my age. I have been training with weights for about 65 years.
I just started at age 53, so I’ve been doing 150 push ups everyday that (I’m not lifting dumbbells - 3days a week) with the dumbbells I do 3 sets of curls, hammers, over heads, kick backs , flys to failure on every set. My shoulders like to make some clicking noises on the over heads. Lol. I started the pushups 3 months ago, the weight lifting with the dumbbells 2 months ago. The first day my arms were 15” with a pump, now I’m 15” relaxed 15 1/2 flexed and 16 1/8” with a pump. I started at 203lbs now I’m 193lbs at 5’10 1/2”. I’m also taking in close to 200 grams of protein a day and I started taking 5 gram Creatine a day for the past 23 days. Thanks for the help!!
I made 40G of muscle just looking at that alpha tank top, TY MUSCLEMONSTERS!!!! Ready to workout!!!
Number 15, Muscle Gains Sabotage. The last thing you’d want in your muscle gains journey is someone sabotaging your progress. But as it turns out, that might be what you get. A fitness enthusiast on a workout forum uploaded a story anonymously to the site, detailing how his gains were mysteriously disappearing. Little did he know, his gym buddy had been sneakily swapping his protein powder with flour for weeks
Love your educational content
Plus I need my prize send out coz I clicked 1000 on the thumbs up counter.
I’m 67 lifted since I was 17 . 15 to 18 sets per body part works best for me 8 to 12 reps
Question: did those tests take both younger and older males who hadn’t exercised? If not then it’s obvious that older man who maybe haven’t exercised in a while would have much greater marginal gains compared to a younger person who might be more likely to be physically fit, i.e going from 1 to 2 is a 100% gain. Going from 5 to 6 is a 20% gain.
How Old are you?
I have come to all the same conclusions through trial and error so I can attest that what was said in this video is definitely true
The constant beeping is ultra-annoying.
7 hours is somewhat reasonable depending on your lifestyle and what kind of life you do or don't have but realistically 7 to 9 hours there's no way the average person can do that when you got to get up at 4:00 or 3:00 in the morning to go to work because you start at 5:00 a.m. exactly in fact if you punch in at 5:00 it's considered late because you should be punching in at 4:50 maybe 457 at the absolute latest to start working as immediately as possible
Which means that in order for you to get that type of sleep you would literally have to get off work at 3:30 after 10 hours go to the gym immediately take maybe a 30-minute rest at the gym and start working out immediately get out by 5:00 5:30 get home take a shower and be in bed between 6:30 and 7:00 which leads really know much room or wiggle room for you to get in all the meals you need throughout the day while working plus after you work out plus the protein you need is just doesn't make sense to me and my personal lifestyle
Cuz you see when I work out I have to eat a certain amount I only get so many breaks at work and I cannot eat meals as I'm working because you know I'm doing my job I'm not living a fantasy land so I have to eat only during breaks and that's only depending on how many hours we do it's 3 or 4 breaks each one is only 10 minutes there's nothing you can do with that really lunch time is only 30 so that one you can actually get a good meal in so I basically only twice a day at work because the other brakes I'm trying to catch some shut-eye and then when I come home that will be my third meal right in the door then I rest and have to have while I'm resting another meal that would be 3 or 4 me there now I've got something going then after I rest and work out protein that would be meal number four or five depending on the day and then now I've gotten all the proteins and meals that I need but by the time I do that guess what it's already well after 6:00 789 10:00 at night because training takes time
Mistake #1. Not staying consistent
I'm 47 and overweight (230) never had muscle b4 I'm on week 2 In the gym.. I'm gonna shredd
You probably should've cut 1st. But you can do it, gonna take effort and dedication.
Can find a study to support anything
I only lift light weight at 58, i.e. "YEAH BUDDY!! LIGHT WEIGHT BABYYYY!!"
Moving is important, however when you get injured your recovery is slower and takes longer.
"while it may seem your 20s was the peak", it does not seem so, it is so, being active and healthy can be done at any age, but sitting here and pretending that your 20s is not the peak is just denying biology.
I read that too much protein can be bad for your liver and kidneys. Is that true. ??
Yes. Also, the surplus broken down and stored as fat
No
@@Highcaloriegrappling kidneys can get damaged really bad, what are you talking about
@_morris184 what are you talking about. There has been a huge number of studies showing that doubling and even tripling grams per pound of lean body mass will have no ill effect. So long you are a healthy individual of course. You're very very very behind on the science on this subject.
No. Not for healthy kidneys. If you have a precursor to kidney failure then maybe.
past 50 the joints often are not as robust as younger trainees
Your videos are amazing! I’m a woman but I find them very helpful. However, PLEASE GET RID OF THAT MUSIC! It’s so annoying!
YES! It's the worst! I always find myself asking "is the info worth dealing with that annoying music?" 😂
Everything is out of stock on the website. EVERYTHING. I was very sad when I realized that I couldn't buy Pitch Black, Maxed Out, or Turbo Charged. When will anything be back in stock?
U dont need any of that crap
@@squadabingo9113 I don't know. I'm not that sure. My sleeping quality isn't the best.
There are several stuff, which can support the way, body integrates protein.
Could be a reason, why they are sold out. Don't you think?
@@mrCarStyling sure. Popular channel. Do you man!
@@squadabingo9113 No transparency. No info, what's going on. No info, when it's will be again in stock. That's sucks.
@@mrCarStyling i hear ya man. If you're having problems then look up natural organic remedies to help you. And try things like reading before sleeping. Do some grounding throughout the day if you can. Get as much sun as possible. And maybe start with putting some aluminum free baking soda in water. Take some elderberry or beet supplements. Some L Citrulline. Maybe some Ashwaganda and cocoa. Try Manuka honey. Grass fed Kefir Put some redmond salt in your water. And some lime. Eat a bunch of fruit and grass fed meat. Dont eat processed foods. Exercise. You could try cold plunges or cold showers. Do all that and make sure that stuff is sourced organically and start to keep a journal and record how you feel at the beginning and end of each day. Good luck brother
Gains slow as you age... Gains slow as your lifting experience advances. New old lifters can have great newbie gains. When a lifter hits intermediate or advanced levels of strength and size - the gains absolutely slow down. Training should never go down especially just based on number of birthdays.
Last picture is 8 sets of 12 reps of TRT medication
Does sitting on weightlifting equipment and staring at your phone build muscle ?
It's push/pull/thumbs and they're just crushing "thumb day." But what else are you going to do while waiting 5 minutes between sets? I force myself to wait two minutes and it's brutal, I can't imagine waiting 5.
@@barntobay6549 saw a guy watching a movie on his lap top while sitting on a machine a few days ago. Brutal fitness freak,
Some great advice here. When I started lifting all the youtube influencers recommended me 1 minute rest in between sets and I refused to do it because it felt stupid.Turns out I was right.
If it feels wrong it is wrong .
Muscle growth definitely has a correlation with age. Saying the opposite is quite ridiculous.
Redwood Growth 🌲
I swear a few weeks ago you put out a video saying 1 min rest is optimal 🙄
The most important mistake is not weight gain,only gain muscle with weight gain
what about 70's, 80s....?
I'm 59, and intending to find out, lol.
I was kind of smirking at the 40. 🤭 I'm 70, walk a 5k every day, lift three to four times a week and practice marital arts. I lift more now than ever before and when I'm not working, I stay really active. So, it's not out of reach.
I just turned 70 and am building more muscle than I've ever had. I agree with all the "mistakes" and consume 180 grams of protein a day.
70/80s Best music for the gym
70’s and 80’s are over 40….by quite a bit, but still over none the less 👍🏻
I am over 40 and my muscles gain is better than mine in my 20s
I'm 59 and I agree. Same here I feel and look great
@@michaelharrison6547 congratuooo.. Very encouraging. Keep it up, mate
What looks good on paper doesn't always relate to the real world. I make slower gains into my 40's. Hardly any at all. Heavier weights doesn't work. Anything under 10 is impossible now due to joints. Even 10 reps seems WAY to heavy for some exercises. Any more than a couple heavy (10-20) sets and I''ll take 3-5 days to recover. Most of the my friends my age have the same experience. You'll never been the same as you were in your 20's and PERHAPS 30s'!
Seems like it’s easier to regain mass than to make gains from scratch
Interesting video, I just feel it’s aimed at children / is condescending.
I’m 53 years young. And I can Deadlift 325lbs. I also can Hex Bar Deadlift 405. Age is only and just a number. When you are physically active and not just sitting around doing nothing, there really is a large difference.
6:19
There is somebody false information here. If you want large muscles then follow this, higher reps with lower weight will increase anaerobic muscle gain vs aerobic gain. Anaerobic is small density vs aerobic, large muscles that sacrifice mobility.
Good info, but music sucks ass.😂 7:28 only into my 40s? Should i stop when im 50?
You must be new here. The background music is on every video.
Don't forget about muscle memory
One thing I noticed about yous..yous always change your advice every couple of years..in a few years you'll say 8 sets is to much.
It' s not about being a piece of meat .
You should focus on other biomotor skills like endurance, flexibility and coordination 'casue I can ' t stand young fellows just walking on the beach.
They 're not able to play volleyball, swim , run with quick change the direction and many others activities.
Just body exibition.
Super annoying sound fx
Ahahah :))))) Mini-chicken speaking. Hide in the some hole in the ground.
Alphas acting is hilarious!
I didn't realise 40 was old...
What are the studies based on 100 people? Wow convincing. Go hard or don't bother that simple
Fall asleep between your words x 1.50 perfect