Building muscle in your 40s
Discussion
egor110 said:
Why ?
Surely it's not the exercise that's bad it's showing off trying to lift weights too heavy and using crap form that leads to injury.
There’s roughly 8 years between my first stint lifting and now and tbh the only difference I’m noticing in strength is training on my own and not having a spotter to help with the big pb lifts on the bench etc. Surely it's not the exercise that's bad it's showing off trying to lift weights too heavy and using crap form that leads to injury.
I don’t know if strength tails off more in your 50’s (so another 10 years for me) but I’d imagine joints would be more the issue now than muscles but even my joints feel better than they did before.
I know I’m obviously in the honeymoon period for training but as you say I cant see how training right into advanced years can have any negative aspects.
egor110 said:
Maybe not having a spotter is actually good because your having to be a bit conservative with your lifts?
Personally i was absolutely fine all year slowly adding weights then i really increased my db press and pull ups absolutely relying on brute strength and crap technique and whilst for a bit i could do it i do now have tennis elbow.
Should of stuck with slow and steady.
Yeah possibly and being at home there’s no one to show to cos let’s face it we all do do that!Personally i was absolutely fine all year slowly adding weights then i really increased my db press and pull ups absolutely relying on brute strength and crap technique and whilst for a bit i could do it i do now have tennis elbow.
Should of stuck with slow and steady.
I’ve gotten my DB flat press (3x10) up to 25kg on my own now whereas before I think 40kg was an absolute best at about 3 reps with a spot so I’ll take that with an 8 year gap of being a fat a
hole. To warm up I do one of 3 things. Treadmill, I walk for 1 min the run/jog for 1:30 with 30 in between till the end.
Bike, I do basically the same as above
Cross trainer, start at setting 5 then go up 2 settings every minute until the end.
In terms of increasing cardio (if I do) I’ll just add a 20 min season of any of those 3 onto the end of my time in the gym.
As long as it isn’t detrimental to muscle growth that is.
Bike, I do basically the same as above
Cross trainer, start at setting 5 then go up 2 settings every minute until the end.
In terms of increasing cardio (if I do) I’ll just add a 20 min season of any of those 3 onto the end of my time in the gym.
As long as it isn’t detrimental to muscle growth that is.
egor110 said:
What about the positive benefits of cardio?
Like walking up stairs or hills easily , like ferrying plumbing stuff from your van into people's houses easily ?
I feel fit enough for normal every day stuff, can run around with the kids etc no problems at all. Like walking up stairs or hills easily , like ferrying plumbing stuff from your van into people's houses easily ?
The cardio side is more a way to shift the fat I have left.
I’m not risking playing organised football anymore so don’t need fitness for sport as such.
I haven’t done any pre or post stretching since I started again in may. No injuries to report, the only injury I got was elbow dropping the bin in the kitchen after my Mrs decided to mop the floor without telling me a few months ago.
That said my shoulders are a bit fked, they sound like a box of cornflakes when I move them in the morning but other than a bit of tenderness they’ve taken the weights quite well.
That said my shoulders are a bit f
ked, they sound like a box of cornflakes when I move them in the morning but other than a bit of tenderness they’ve taken the weights quite well. didelydoo said:
Another thread leading to analysis paralysis in new lifters.
Warms ups, do something to warm up the body.
Lifting, do what you need to do to get to the working weights.
Lift with intensity.
Progressively.
Consistently.
Ample Protein
Cardio leads to a massively improved recovery, between sessions and sets. Meaning more work and better progress. Leave it out at your peril.
However, no one gets jacked just doing cardio.
Consistency - so important it’s in there twice.
I’m over 40, jacked, can run distance, sprint, jump, and shift some heavy ass weight. A few on here are and can.
Many ways to skin a cat. But they all have the same basic principles.
I don’t know how to do a clap emoji but this deserves one. Warms ups, do something to warm up the body.
Lifting, do what you need to do to get to the working weights.
Lift with intensity.
Progressively.
Consistently.
Ample Protein
Cardio leads to a massively improved recovery, between sessions and sets. Meaning more work and better progress. Leave it out at your peril.
However, no one gets jacked just doing cardio.
Consistency - so important it’s in there twice.
I’m over 40, jacked, can run distance, sprint, jump, and shift some heavy ass weight. A few on here are and can.
Many ways to skin a cat. But they all have the same basic principles.
Legacywr said:
Don’t know wether to thank you or not lol!!That’s very tempting!
I wished I had a smith machine on Saturday.
Flat bench barbell press, 37.5 a side. Got the reps o wanted out, lowered right side onto the hook lowered left and missed
Luckily I managed to lower it onto my chest and roll it onto my thighs enough to sit up and no injuries, could’ve bloody hurt though!
Flat bench barbell press, 37.5 a side. Got the reps o wanted out, lowered right side onto the hook lowered left and missed
Luckily I managed to lower it onto my chest and roll it onto my thighs enough to sit up and no injuries, could’ve bloody hurt though!
Another question please.
When I first started trying to gain muscle I was given a meal plan by a mate and it really helped, well it felt like it did anyway but I can’t find anything similar online.
Googling seems to bring up all the usual ads for Gusto etc.
It went along the lines of
8am porridge
10am 2 boiled eggs
12pm lunch (carbs) rice veg and fish/chicken.
2pm 2 boiled eggs
5pm evening meal (no carbs)
8pm cottage cheese and tuna
Something along those lines.
Could anyone point me in the direction of something similar that they recommend?
I want to go the whole of November with it and see how it goes.
When I first started trying to gain muscle I was given a meal plan by a mate and it really helped, well it felt like it did anyway but I can’t find anything similar online.
Googling seems to bring up all the usual ads for Gusto etc.
It went along the lines of
8am porridge
10am 2 boiled eggs
12pm lunch (carbs) rice veg and fish/chicken.
2pm 2 boiled eggs
5pm evening meal (no carbs)
8pm cottage cheese and tuna
Something along those lines.
Could anyone point me in the direction of something similar that they recommend?
I want to go the whole of November with it and see how it goes.
Scabutz said:
Sounds horrible and is a classic bro diet, yeah it might be well balanced for muscle growth, but who the fk wants to eat tinned tuna and cottage cheese as a snack, vile. Use a TDEE calculator to find your daily calories needs. Aim for about 1.5g / kg BW protein and then distribute the other calories between fat and carbs, aim for about 30% fat, rest carbs. Most of your carbs should come from fruit and veg, then wholegrains. Then plan some meals around that.
No carbs in the evening is bro science bks as well.
It is rough but tbh I can live on it, Mrs and kids had my fave takeaway last night and I sat there with a bowl of quorn chilli with no rice while they eat it in front of me.k wants to eat tinned tuna and cottage cheese as a snack, vile. Use a TDEE calculator to find your daily calories needs. Aim for about 1.5g / kg BW protein and then distribute the other calories between fat and carbs, aim for about 30% fat, rest carbs. Most of your carbs should come from fruit and veg, then wholegrains. Then plan some meals around that.No carbs in the evening is bro science b
ks as well.I’ll have a look at this TDEE calculator now. Thanks mate
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