Age is just a number that still rings true to you, and you are more motivated than ever to return to the gym and turn your flabby father body into a chiseled work of art.
There is no better feeling than knowing that your body is the envy of others.
By the time you turn forty, you may have found that recovery between workouts takes a little longer, and your strength may not be quite what it should be.
This muscle workout for men over 40 is not like an indulgent program. It’s a rich mix of intense strength and muscle workouts, but what matters is the fact that you are no longer twenty.
Muscle protein synthesis decreases with age.
One of the changes you may notice when you hit the 40 marks is getting a little harder to build muscle.
As you age, your muscle protein synthesis (MPS) turnover decreases. It refers to the rate at which your body can build new muscle cells.
Maximum protein synthesis is essential if you are lifting weights regularly.
You can’t build muscle without muscle cells.
If the speed at which you destroy existing muscle cells is higher than the rate at which you build new ones, you will soon wonder why there is no progress.
Muscle protein synthesis is the driving force behind the adaptive response to exercise. An increase in MPS, combined with a proper strength training program, means an increase in muscle mass.
And this is what we are striving for.
The problem, however, is that MPS rates naturally decrease with age.
What does it mean?
You may find it more challenging to build muscle mass since your physiology is not as “prepared” as it used to be.
The response to strength training is diminished compared to younger men, and the kinases responsible for the immediate increase in MPS ( mTOR, 4EBP1, and p70s6K for those of you hungry for some science) are dying.
So goodbye, muscle mass?
Of course not.
The good news is that with a two-layer approach to diet and workout, you can quickly accelerate MPS and build muscle without any problems.
It all depends on how competently you plan your muscle building.
Support muscle growth with increased protein intake
Regardless of age, protein is essential for muscle growth.
This does not mean that you should get whey supplements on speed dial. It just means that you need to hit certain thresholds to increase your MPS level.
To get your protein synthesis up to the point where you can build muscle after age 40, you will need to slightly adjust your protein intake.
Here’s what you should aim for:
20-40 years old – 1.4-2 g of protein per 1 kg. body weight
40-65 years old – 1.8-2.4 g of protein 1 kg. body weight
Sixty-five years and older – 2.6-3 g of protein per 1 kg. body weight
As you can see, it doesn’t make much of a difference, and it’s achievable without supplementation, but it’s worth dieting if muscle mass is your goal.
Train competently and build more muscle
Nobody ever said that muscle training for men over 40 was impossible. The opposite is true.
Many bodybuilding champions are in their 40s, and it takes time, experience, and wisdom to develop a strong and muscular physique.
Whether you’re a healthy guy who takes pride in the way he looks and wants to focus on some muscle mass or an overweight man who wants to make a difference in his life and make some real changes, this is how you need to approach strength training.
Here are the critical muscle training points for men over 40:
Focus on all muscle groups
It makes no sense to train one muscle to destruction using split training. Train with an emphasis on difficult lifts.
Technology comes first
Practice this. Improve it. Love it. No matter how fresh and young you feel, strength training increases your risk of injury as you age.
Challenge your body, but never train with pain. If it hurts, don’t do it.
Don’t miss a warm-up.
Prepare your body, lubricate all joints, and warm up your muscles before you do your first set.
Vary your rep range
Focusing on lifting heavy weights but accumulated fatigue over time can have a negative impact—plan for periods of lighter weights and higher rep ranges.
Rest when you need to
If something seems overwhelming, then automatically adjust your workouts and, if necessary, take a few days off.
Muscle training program for men over 40
For the first five weeks, you will do three sessions per week, emphasizing all major muscles.
Aim for three sets of 8-12 reps per exercise, with a 2-3 minute rest between sets.
To optimize recovery while stimulating muscle growth, you will shift from push to deadlift and upper body to lower body—complete 3 sets of each exercise before moving on to the next.
Do it right, and you might even feel the cardio effect!
In the second week, you will do the same exercises, but with a change in order and intensity. This time you will be connecting two lifts.
This is commonly known as the super setting.
When your workout supplements, you increase your calorie burn, make your workout more efficient, and build muscle in the process.
Do one set of exercises number one, and then go directly to exercise number two. When you have done this, rest for a minute or two and then repeat. Continue until all three ” supersets ” have been completed.
Then move on to the next two exercises.
This is a pretty brutal training approach. But if you want results, this is the way forward.
Alternating lifting of dumbbells in front of you
They are raising hands with dumbbells to the sides.
Extension of the legs in the simulator
Row of the upper block to the chest
Straight Grip Row
Leg curl on the simulator
Dips on the uneven bars
Isolated side dumbbell raises
Seated dumbbell press
Biceps curl with support under the elbow.
How to play sports without harm to health: 5 rules
What kind of workouts destroy health, and which ones help to strengthen it? Which sport to choose and how often to do it? Is it possible to play sports for those who have heart problems? Dealing with an expert.
Exercise, not professional sports
You can often hear that doctors do not recommend doing professional sports, but physical education. What is the difference between these concepts?
There is no universally accepted medical definition of the term “sport” that distinguishes it from other physical activity types. When doctors talk about the benefits of physical education as opposed to sports, they usually mean “high-performance sports” and professional sports, and not sports in the broad sense of the word, which, on the contrary, is suitable for the cardiovascular system.
The concept of “athlete” can draw a more precise boundary: according to the definition of the European Society of Cardiology, it is a young or adult person, amateur or professional, who regularly trains and participates in official sports competitions. Elite athletes (members of national teams, Olympians, professional athletes) engage in physical activity for more than ten hours a week; athletes in competitive sports (for example, athletes from school, university teams) – more than six hours a week; athletes – four hours a week.
Many scientists associate professional sports with harm to health: the cardiovascular system is exposed to peak loads that can harm the body. For example, a study by the American College of Cardiology showed that atrial fibrillation (atrial fibrillation) was 5.5 times more common in former American National Football League players than in the general population. A pacemaker was implanted ten times more often.
Engage in physical activity safely.
General safety principles should be considered when doing physical activity.
First, make sure that the selected physical activity is safe for almost everyone. In other words, it does not require special education or training to complete it.
Second, choose the type and amount of physical activity that suits your fitness level. Do not set records right away.
Third, build up your physical activity gradually: start with relatively moderate intensity and avoid strenuous activities (such as running). Give your body a chance to get used to moderate physical activity: first, increase the duration of each workout in minutes and the number of days per week, and only then – the intensity.
Fourth, pay attention to the weekly increase in physical activity. Thus, a weekly 20-minute increase is considered safe for a person who joggers 200 minutes a week – this corresponds to an increase of 10%. The same 20 minutes will not be safe for a person with a primary activity of 40 minutes.
Count your heart rate periodically as you exercise and keep your heart rate (HR) between 50 and 85% of your maximum heart rate. The maximum heart rate is calculated as 220 minus age. For example, if you are 45 years old, your maximum heart rate is 220 – 45, 175 beats per minute.
At the beginning of training and during the first few weeks of training, you need to give such a load at which the heart rate would be 50% of the maximum, then you can gradually increase to 75% of the maximum heart rate, after six months or more you can bring the indicator to 85%.
Finally, take the necessary precautions. For example, in hot and humid weather, an exercise in the morning rather than in the midday heat to reduce stress on the heart and the risk of dehydration (excess fluid loss), prefer indoor activities, consider changing the type of activity (for example, go swimming instead of playing football ), reduce the intensity of your physical activity (walking instead of running), get enough rest, spend more time in the shade, drink more fluids, and look for other ways to minimize your exposure to heat.
Choose the right types of exercise.
There are two basic types of exercise: aerobic and anaerobic. What is the difference, and which one is safer for the heart?
Anaerobic activity is a short-term, high-intensity physical activity. Experts identify three levels of anaerobic exercise:
1) maximum anaerobic power, which corresponds to the full possible human power (up to 15-20 sec);
2) close to the full anaerobic power (up to 20-45 sec);
3) submaximal anaerobic power (up to 45-120 sec.): Running for short distances, jumping rope, lifting weights.
Aerobic activity is a type of physical activity in which a rhythmic muscle contraction is carried out for a long time. Aerobic activity is divided into five levels according to their possible duration:
1) exercise for maximum aerobic power (3-10 minutes);
2) close to maximum (10-30 minutes);
3) submaximal (30-80 minutes);
4) medium (80-120 minutes);
5) low aerobic capacity (more than two hours).
You should not choose one type of activity for yourself. To achieve balance and reduce possible harm to the heart, physical activity should be distributed as follows: 50% (4-7 days a week) – aerobic activity, 25% (2-4 days a week) – anaerobic activity, the remaining 25% – exercises that strengthen muscles.
Exercise every day
Experts recommend healthy adults engage in moderate-intensity physical activity from 150 minutes per week with a gradual increase to 300 minutes (five hours) per week. Alternatively, experts suggest engaging in vigorous aerobic activity for 75 minutes to 150 minutes per week, or an equivalent combination of moderate and vigorous physical activity.
You need to do at least four days a week. Do not forget about the activity necessary for the body that strengthens the muscles: such exercises should be practiced from two days a week (for example, lifting weights, push-ups, pull-ups, exercises with an expander, climbing in enclosed spaces, tug-of-war).
You can focus on the list of loads corresponding to 150 minutes of aerobic physical activity of moderate intensity, as well as movement to strengthen muscles:
- 30 minutes of brisk walking five days a week plus exercise with an expander two days a week;
- 25 minutes of jogging three days a week plus weight lifting twice a week;
- 30 minutes brisk walking two days a week plus 60 minutes dancing one night a week, mowing the lawn one day a week, hard gardening two days a week;
- Thirty minutes of aerobics one morning a week, 30 minutes of running once a week plus 30 minutes of brisk walking once a week, and squats, push-ups three days a week.
- 45 minutes of doubles tennis twice a week, lifting weights once a week, hiking, or rock climbing once a week.
Many daily activities play the role of physical activity, and the load on the body during intercourse is equivalent to 3-5 METs, which corresponds to climbing two flights of stairs at a fast pace.
Learn about possible activities for diseases of the cardiovascular system
Contrary to popular belief, physical activity for people with cardiovascular diseases is not only contraindicated but highly desirable.
For example, experts believe that for patients with angina pectoris (angina pectoris), physical education is permissible even with a high risk of complications – provided that the load is below the threshold for the development of an attack of angina pectoris and ischemic changes. Of the restrictions – only a recommendation not to engage in competitive sports (the exception is golf). For patients with angina pectoris, moderate-intensity aerobic physical activity (such as brisk walking) is recommended for 30 minutes to 60 minutes more than five days a week. However, even irregular physical activity can be beneficial in reducing the risk of death.
For people who have had a myocardial infarction, physical activity is essential: an early return to rehabilitative physical activity is necessary as early as 8-12 weeks after the event. To select the optimal physical activity, it is necessary to assess the risk based on physical activity level in the anamnesis and stress test results. In general, the target moderate-intensity exercise for this population is 30 minutes, seven days a week (at least five days a week). Aerobic physical activity of moderate intensity for 30-60 minutes is recommended, preferably daily. 30-60 minutes of daily physical activity can be spread over two to three sets. Immediately after discharge, daily walking is recommended.
In patients with chronic heart failure, physical activity should begin with a short phase of 10 minutes of endurance exercise and 10 minutes of resistance exercise (e.g., dumbbells). These exercises should be gradually increased over four months until reaching 30-45 minutes, three or more times a week. Depending on the symptoms and functionality, the duration of intense activity may be longer.