Building muscle in your 40s
Discussion
essexplumber said:
Thanks for all the replies. Im definitely going to be looking at the creatine and maybe tracking my workouts a bit more. One thing I am gauging myself on is wide grip pull ups, I can’t do one yet but I’m increasing my KG on lat pulls etc (as much as I can at home) which brings me to my next question which is will it be beneficial to maybe swap a home session with one at a proper gym maybe once/twice a week to enable me to up the weight a bit more or vary the equipment?
Basically I can only go up to 32.5 kg a side on my bench at home for chest press and from a safety point of view I’d like a spot going above 40kg a side anyway.
It’s been a big leap for me getting back into this and much of that is having a home gym so I don’t want to disrupt a good thing as such.
Interesting thread. I can confirm it's completely possible to build muscle in your 40s, I'm 45 and get visible results on a couple of weeks of consistent training without any kind of serious programme. I mainly only do bodyweight exercises, press up, pull up and dip variations, squats with the occasional bit of rowing and battle ropes. Basically I can only go up to 32.5 kg a side on my bench at home for chest press and from a safety point of view I’d like a spot going above 40kg a side anyway.
It’s been a big leap for me getting back into this and much of that is having a home gym so I don’t want to disrupt a good thing as such.
If you want to improve your pull ups try doing them eccentrically - lift yourself up to the top any way you can and then lower yourself as slowly as you can. In theory this is also better for building bulk because you do more fibre tears on the eccentric movement (lowering) than the concentric lift.
I'm not sure I completely understood your programme but it's possible you're training the same things too frequently. You probably shouldn't do the same movement more than once or twice a week so your muscles have time to repair.
E63eeeeee... said:
Interesting thread. I can confirm it's completely possible to build muscle in your 40s, I'm 45 and get visible results on a couple of weeks of consistent training without any kind of serious programme. I mainly only do bodyweight exercises, press up, pull up and dip variations, squats with the occasional bit of rowing and battle ropes.
If you want to improve your pull ups try doing them eccentrically - lift yourself up to the top any way you can and then lower yourself as slowly as you can. In theory this is also better for building bulk because you do more fibre tears on the eccentric movement (lowering) than the concentric lift.
I'm not sure I completely understood your programme but it's possible you're training the same things too frequently. You probably shouldn't do the same movement more than once or twice a week so your muscles have time to repair.
With the pull ups I do also try to hang as long as possible to work on the grip, I can get up halfway but I will try your suggestions today as I’m doing back/bi’s.If you want to improve your pull ups try doing them eccentrically - lift yourself up to the top any way you can and then lower yourself as slowly as you can. In theory this is also better for building bulk because you do more fibre tears on the eccentric movement (lowering) than the concentric lift.
I'm not sure I completely understood your programme but it's possible you're training the same things too frequently. You probably shouldn't do the same movement more than once or twice a week so your muscles have time to repair.
On the programme I’d say for example I’d do chest/tri’s Monday, back/bi’s Tuesday, shoulders/abs Wednesday day off Thursday then start the cycle again so getting 2 of the same in twice every 8 days roughy!
I throw some legs in here and there but they’re quite well developed anyway from carrying my fat arse a round all these years.
I do vary the workouts as much as poss too so as not to repeat too often.
I’ll do flat bench chest on Monday and incline on the Friday etc.
creatine is arriving today!!
You ideally want to focus on one thing, so you either want to work on pull ups, or build muscle, if your trying to do both, then as you gain weight, your pull ups become harder, so you spend more time training back to try and do the pull ups, and neglect the other areas.
If you wanna put muscle on, one of the best training methods is German Volume Training (GVT).
This article by Charles Poliquin will give you loads of information on what you need to do, it even has a training plan in it.
https://www.bodybuilding.com/content/german-volume...
If you wanna put muscle on, one of the best training methods is German Volume Training (GVT).
This article by Charles Poliquin will give you loads of information on what you need to do, it even has a training plan in it.
https://www.bodybuilding.com/content/german-volume...
Everyone in here telling op he can build muscle in his 40’s because ‘I built a lot of muscle over the last 12 months’ are probably a little deluded with their own results. It’s very easy to see yourself lose some fat, get leaner and think you’ve put on muscle.
Majority of people did not build a lot of muscle in 12 months in yours 40s. If the scales went up, you probably put on a lot of weight in that time, with a lot of it fat.
It’s going to be VERY difficult to build 3-4 pounds of lean muscle in 12 months, unless you have a real overall of your lifestyle for 12 months.
The guy who said he did it in his 40s, then goes on to say how he dedicated 8 years of his life to get them results. As I say, if you want to be really dedicated to gaining muscle, it will become your personality trait.
Let’s not delude the op that gaining muscle in your 40s is anything other than very, very difficult. We haven’t even mentioned the difficultly in recovery from exercise and the higher chance of injuries either.
Majority of people did not build a lot of muscle in 12 months in yours 40s. If the scales went up, you probably put on a lot of weight in that time, with a lot of it fat.
It’s going to be VERY difficult to build 3-4 pounds of lean muscle in 12 months, unless you have a real overall of your lifestyle for 12 months.
The guy who said he did it in his 40s, then goes on to say how he dedicated 8 years of his life to get them results. As I say, if you want to be really dedicated to gaining muscle, it will become your personality trait.
Let’s not delude the op that gaining muscle in your 40s is anything other than very, very difficult. We haven’t even mentioned the difficultly in recovery from exercise and the higher chance of injuries either.
E63eeeeee... said:
Interesting thread. I can confirm it's completely possible to build muscle in your 40s, I'm 45 and get visible results on a couple of weeks of consistent training without any kind of serious programme. I mainly only do bodyweight exercises, press up, pull up and dip variations, squats with the occasional bit of rowing and battle ropes.
If you want to improve your pull ups try doing them eccentrically - lift yourself up to the top any way you can and then lower yourself as slowly as you can. In theory this is also better for building bulk because you do more fibre tears on the eccentric movement (lowering) than the concentric lift.
I'm not sure I completely understood your programme but it's possible you're training the same things too frequently. You probably shouldn't do the same movement more than once or twice a week so your muscles have time to repair.
Backs up my point above. Op is asking can he build muscle. Even in your 20s the chances of building 0.5 lbs of lean muscle in a couple of weeks are very low. If you want to improve your pull ups try doing them eccentrically - lift yourself up to the top any way you can and then lower yourself as slowly as you can. In theory this is also better for building bulk because you do more fibre tears on the eccentric movement (lowering) than the concentric lift.
I'm not sure I completely understood your programme but it's possible you're training the same things too frequently. You probably shouldn't do the same movement more than once or twice a week so your muscles have time to repair.
What you saw in a few weeks, is a loss of water weight, you didn’t build any lean muscle.
mcelliott said:
essexplumber said:
On this whole age/muscle thing there’s a guy in the US I follow on instagram who’s well into his late 50s (possibly older) and he’s in incredible shape.
He posted a pic of himself in around 2017 and he was a typical out of shape man of that age.
Now he has veins poking out of his chest etc and I assume (hope) it’s been done naturally so it can be achieved it would seem.
99% of insta is bs, follow your own path, get your head down and report back in year.He posted a pic of himself in around 2017 and he was a typical out of shape man of that age.
Now he has veins poking out of his chest etc and I assume (hope) it’s been done naturally so it can be achieved it would seem.
Seventyseven7 said:
E63eeeeee... said:
Interesting thread. I can confirm it's completely possible to build muscle in your 40s, I'm 45 and get visible results on a couple of weeks of consistent training without any kind of serious programme. I mainly only do bodyweight exercises, press up, pull up and dip variations, squats with the occasional bit of rowing and battle ropes.
If you want to improve your pull ups try doing them eccentrically - lift yourself up to the top any way you can and then lower yourself as slowly as you can. In theory this is also better for building bulk because you do more fibre tears on the eccentric movement (lowering) than the concentric lift.
I'm not sure I completely understood your programme but it's possible you're training the same things too frequently. You probably shouldn't do the same movement more than once or twice a week so your muscles have time to repair.
Backs up my point above. Op is asking can he build muscle. Even in your 20s the chances of building 0.5 lbs of lean muscle in a couple of weeks are very low. If you want to improve your pull ups try doing them eccentrically - lift yourself up to the top any way you can and then lower yourself as slowly as you can. In theory this is also better for building bulk because you do more fibre tears on the eccentric movement (lowering) than the concentric lift.
I'm not sure I completely understood your programme but it's possible you're training the same things too frequently. You probably shouldn't do the same movement more than once or twice a week so your muscles have time to repair.
What you saw in a few weeks, is a loss of water weight, you didn’t build any lean muscle.
Seventyseven7 said:
Everyone in here telling op he can build muscle in his 40’s because ‘I built a lot of muscle over the last 12 months’ are probably a little deluded with their own results. It’s very easy to see yourself lose some fat, get leaner and think you’ve put on muscle.
Majority of people did not build a lot of muscle in 12 months in yours 40s. If the scales went up, you probably put on a lot of weight in that time, with a lot of it fat.
It’s going to be VERY difficult to build 3-4 pounds of lean muscle in 12 months, unless you have a real overall of your lifestyle for 12 months.
The guy who said he did it in his 40s, then goes on to say how he dedicated 8 years of his life to get them results. As I say, if you want to be really dedicated to gaining muscle, it will become your personality trait.
Let’s not delude the op that gaining muscle in your 40s is anything other than very, very difficult. We haven’t even mentioned the difficultly in recovery from exercise and the higher chance of injuries either.
Yes, it can be difficult but I believe it's largely dependent on your body type. Majority of people did not build a lot of muscle in 12 months in yours 40s. If the scales went up, you probably put on a lot of weight in that time, with a lot of it fat.
It’s going to be VERY difficult to build 3-4 pounds of lean muscle in 12 months, unless you have a real overall of your lifestyle for 12 months.
The guy who said he did it in his 40s, then goes on to say how he dedicated 8 years of his life to get them results. As I say, if you want to be really dedicated to gaining muscle, it will become your personality trait.
Let’s not delude the op that gaining muscle in your 40s is anything other than very, very difficult. We haven’t even mentioned the difficultly in recovery from exercise and the higher chance of injuries either.
https://www.muscleandstrength.com/articles/body-ty...
You lot arguing semantics.
Guy wants to just look and feel better, does it matter if he doesn’t have the same potential as a teenager no.
Creatine is safe, you’ll carry a bit of water weight on it but it will be in you it muscles so you won’t look “bloated”. Eat 1-0.8 grams of protein per pound of body weight. Shake or through food either is fine, your body doesn’t know the difference. Find your maintenance calories (where you stay the same weight eating that amount for 2 weeks), eat 250 a day more to put on weight eat 500 less to loose it. Find yourself a routine online with progressive overload. Pick one you can stick too, if you want to 6 times a weeks it’s fine, pick something you enjoy and can stick with.
Do the above, you will see improvements. You won’t looks like Arnold but you will look and feel better, which is all that matters.
Guy wants to just look and feel better, does it matter if he doesn’t have the same potential as a teenager no.
Creatine is safe, you’ll carry a bit of water weight on it but it will be in you it muscles so you won’t look “bloated”. Eat 1-0.8 grams of protein per pound of body weight. Shake or through food either is fine, your body doesn’t know the difference. Find your maintenance calories (where you stay the same weight eating that amount for 2 weeks), eat 250 a day more to put on weight eat 500 less to loose it. Find yourself a routine online with progressive overload. Pick one you can stick too, if you want to 6 times a weeks it’s fine, pick something you enjoy and can stick with.
Do the above, you will see improvements. You won’t looks like Arnold but you will look and feel better, which is all that matters.
essexplumber said:
I know naturally I won’t be huge but I’d like to be the fit dad when picking the kids up not the dad bod dad.
You can be lean, fit, capable and usefully strong without being huge (which would become a whole lifestyle)I'm a fit Dad in my mid 40s. I like to keep myself in good condition and physically capable. Form follows function, so as a side-effect, not looking like almost all of the other local dads does feel quite good and as I've got older it has become more apparent.
Sadly, I can't do the sort of rough and tumble sports I did (and still enjoy), through not bouncing as well as I did when younger, but I keep active.
My formula is: don't snack, run/cycle/swim, boxing/circuit training, heavy (for me) kettlebells/sandbags/clubs/maces to maintain core and whole body strength.
-with various other sporting activities that I don't do as often as I would like nowadays, but are made much easier due to the above.
ps. Sucking vapes into your lungs might be better than smoking, but it can't be helping.
Edited by MC Bodge on Monday 3rd October 11:08
dave_s13 said:
Is there a magic powder for not cabbaging yourself for days after a decent workout?
I find BCAA really helpful for this. The tactical barbell scheme is intended to build strength without knackering you so worth a look, it's intended for folk who have very active day jobs and can't afford to be cabbaged for a day, but still need to train up.Have also built strength in 40s, I assume that comes from building muscle but sounds like there's some controversy! I used 5x5 as strength building routine and got on well, can see clear development and increases. Also looked at the Tactical Barbell/Tactical Conditioning routines although I always start them at beginning of winter when cold/flu season begins so miss a few weeks and lose the plot of it a bit, joys of having young kids spreading germs around!
egor110 said:
When you were doing your 3 sets of 10 , surely every week or month you'd try a heavier weight or add more reps ?
I'm sure I did, I dont remember that well as it was 15-20 years ago but I do recall I wasn't recording my sets accurately like I do now. I now do as a rule 3-4 sets per excersize and 5 seperate excersizes per day on each split but as soon as I can hit 10 reps on the first set of any excersize I 8ncrease the weight, usually only by 2.5kg.
Adding the 2.5s adds up to a lot of weight increase over the months.
Usually the first set will be 10 reps at best then the following sets on the same excersize will be less reps as I fatigue.
I usually try to do 20 mins cardio in addition at the end of a workout session
Age shouldn't be a barrier to building muscle, yes your testosterone declines, but in your 40s its only fallen a little. I bought a power rack and weights in lockdown, I've not stacked on huge muscle but certainly packed on a few KGs over the last few years.
Creatine I have used in the past but not bothering with at the minute, purely because Im not at the point where I feel I need that extra boost. Might start again soon.
The biggest issue you have to deal with is injuries. I never used to get injured, Im currently dealing with a bunch of injuries, including rotator cuff grief that's gone on for months and cost poor old Axa PPP over £2k.
I use protein powder to make sure I am getting enough. Im a large bloke and trying to eat 200+g of protein is hard going. Other supplements I take are Omega 3 (dont like fish) and Vitamin D
Creatine I have used in the past but not bothering with at the minute, purely because Im not at the point where I feel I need that extra boost. Might start again soon.
The biggest issue you have to deal with is injuries. I never used to get injured, Im currently dealing with a bunch of injuries, including rotator cuff grief that's gone on for months and cost poor old Axa PPP over £2k.
I use protein powder to make sure I am getting enough. Im a large bloke and trying to eat 200+g of protein is hard going. Other supplements I take are Omega 3 (dont like fish) and Vitamin D
Your body is far from done at 40.
At 40 with zero exercise background at all I was told I’d high cholesterol, high blood pressure, badly out of shape and needed statins.
4 years later I can run a sub 17 min 5k and have a 31” waist. It just needs good diet and consistency week in week out rain hail or shine/holidays/head colds etc etc.
At 40 with zero exercise background at all I was told I’d high cholesterol, high blood pressure, badly out of shape and needed statins.
4 years later I can run a sub 17 min 5k and have a 31” waist. It just needs good diet and consistency week in week out rain hail or shine/holidays/head colds etc etc.
Watching this with interest, was going to start a similar thread as I suffered a fairly serious back injury in March. I've lost a stone and a half since then and wondering how the hell I'm going to build it back up. Not a Gym goer but very very fit through hobbies and activities. Think the gym might be my only option. Being in my 40s also think its going to be a struggle, especially as the issues with my back unlikely to ever fully recover.
Silvanus said:
Watching this with interest, was going to start a similar thread as I suffered a fairly serious back injury in March. I've lost a stone and a half since then and wondering how the hell I'm going to build it back up. Not a Gym goer but very very fit through hobbies and activities. Think the gym might be my only option. Being in my 40s also think its going to be a struggle, especially as the issues with my back unlikely to ever fully recover.
Start off smaller/lighter.Your like someone who doesn't run saying they could never do a ultra marathon.
Forget about the ultra do couch to 5k then up to 10k then up to a half or full marathon , break it down into smaller more achievable chunks.
Re your back there will be substitute alternative exercises, I've got tennis elbow and can't do pull ups gripping the bar with my thumb under the workaround is the whole hand goes on top , dumb bell press i need to be careful if i lift heavy it plays up the elbow so I'll lift moderate then switch to the chest press machine for heavier .
No need to completely stop just change course .
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