Building muscle in your 40s
Discussion
Bit of background to my questions. In 2012 I was about 18 stone (5’8) so we’ll overweight and unfit. I joined a gym and lost about 5 stone and got a reasonably decent shape in terms of muscle.
Gave it all up completely in about 2017 and the muscle turned back into fat. Fast forward to may this year at 43 and I started it all again. Lucky enough to have a decent home gym set up (bike, treadmill, cross trainer, 2 benches, various free weights, a York multi gym, dips and pull up station) and so far I’ve gone from a 38/40 waist to a 34/36 and thanks to muscle memory (I assume it’s that) I’ve got a decent shape back especially up top.
But….I do want to go a step further this time in the respect of actual muscle mass.
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.
I don’t drink, I vape not smoke, I eat very clean (I think) and the willpower side is not a problem to me.
I train at least 5 days a week which is normally 10 mins cardio for a warm up and then chest/tris back/bi’s with shoulders combined with abs in between.
What would be an ideal supplement set up? I have a protein shake every morning for breakfast but is there any others (creatine etc) that would aid me at this age?
Thanks in advance and sorry for the long winded post.
Gave it all up completely in about 2017 and the muscle turned back into fat. Fast forward to may this year at 43 and I started it all again. Lucky enough to have a decent home gym set up (bike, treadmill, cross trainer, 2 benches, various free weights, a York multi gym, dips and pull up station) and so far I’ve gone from a 38/40 waist to a 34/36 and thanks to muscle memory (I assume it’s that) I’ve got a decent shape back especially up top.
But….I do want to go a step further this time in the respect of actual muscle mass.
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.
I don’t drink, I vape not smoke, I eat very clean (I think) and the willpower side is not a problem to me.
I train at least 5 days a week which is normally 10 mins cardio for a warm up and then chest/tris back/bi’s with shoulders combined with abs in between.
What would be an ideal supplement set up? I have a protein shake every morning for breakfast but is there any others (creatine etc) that would aid me at this age?
Thanks in advance and sorry for the long winded post.
So as suspected then the muscle I have now is probably more memory than recent gains?
I’d never got down the steroid route but can I expect the muscle I have and the little I will gain to remain if I up the cardio to try to lose the remaining fat quicker rather than letting the kitchen do it?
I’d never got down the steroid route but can I expect the muscle I have and the little I will gain to remain if I up the cardio to try to lose the remaining fat quicker rather than letting the kitchen do it?
Jonnny said:
Definitely worth creatine imo, for such a well researched supplement - and the cheap cost it's worth it even if its only for a 5% increase its worth it.
I used to take it but it was more because other blokes at the gym did so I’ve never really researched it.Are there any side effects?
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.
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.
Yazza54 said:
I tried anavar for a short period on a low oral dose and whilst I reckon it works I had to stop as it really messed my sleep up. Bear in mind OP that if you are tempted to go down this route you will probably have some unwanted side effects. Insomnia is just about the worst thing in the world IMO.
No thanks lol one thing I’d never do regardless of the obvious gains. Thing is anyone I’ve ever met with a good physique is accused of being on the juice anyway.Least in my mind even the little muscle I can build will be natural.
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.
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.
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!!
Seventyseven7 said:
Unsure why you’re being so sensitive on the replies.
The actual question from the op was specifically ‘I want to build more muscle mass’ - after already having results of losing weight and improving fitness.
If the actual question was how do I lose a few pounds and get generally fitter, no one would be talking about how hard it is to build lean muscle as you get older, and everyone would be agreeing with you to just make a few lifestyle changes, but that wasn’t the question.
Tbf that was my question but maybe as a novice (ish) I don’t know how best to ask.The actual question from the op was specifically ‘I want to build more muscle mass’ - after already having results of losing weight and improving fitness.
If the actual question was how do I lose a few pounds and get generally fitter, no one would be talking about how hard it is to build lean muscle as you get older, and everyone would be agreeing with you to just make a few lifestyle changes, but that wasn’t the question.
Basically I want to lose fat (which I have by quite a bit) and also add to the muscle I’ve already regained since may through I assume mostly muscle memory from my last stint.
When I said mass I know I won’t dramatically alter my shape at my age but I do want to put on as much as is possible naturally and at least look good in my clothes.
Basically I want my kids and Mrs to be proud and my kids mates to say “cor your dad looks in good shape”
I read and watched a few things that say that being muscular and lifting weights is very beneficial in later life. I assumed the generic muscly bloke dropping dead in his 50s was due to steroid abuse more than carrying extra weight? For example if I maxed out my muscle mass naturally it’d only go as far as my body could let it due to genetics etc so surely that would mean my body could cope with it. Unnatural muscle growth is taking it beyond what your organs could withstand, no?
272BHP said:
jm8403 said:
I would. It's funny seeing these roid rage big shots trying to run a few hundred metres 
Who are these roid rage big shots? I don't see any on this thread - just mostly helpful comments and opinions.I’m glad I started this thread some of the advice is superb!!
Started up the creatine last Monday. Powdered form just add it into my morning shake, done 10mg a day for the first week then dropped to 3mg daily.
Not sure how it could make a difference so soon but there seems to be less muscle fatigue in later reps and a slight feeling of my muscles feeling harder. Most probably placebo but any plus is a plus!
Hope everyone who’s training is on track.
Not sure how it could make a difference so soon but there seems to be less muscle fatigue in later reps and a slight feeling of my muscles feeling harder. Most probably placebo but any plus is a plus!
Hope everyone who’s training is on track.
Scabutz said:
Makes you tingle all over. Odd sensation. Think it's supposed to buffer lactic acid, which I cant see benefits weight lifting.
Nah don’t fancy that lolWas in the gym with my mate a few years ago (one where they make your shakes etc for you) and they made him a pre workout, looked like he’d mainlined 4 grams of speed into his eye socket. He said he tingled all over and definitely didn’t feel right for the rest of the night. So I’ll pass on the tingly stuff lol
272BHP said:
Definitely a good idea to stay away from pre-workouts in middle age, the amount of caffeine and other crap they put in some of them is just crazy.
Great workout (If your heart survives) but you will be like a zombie for the rest of the day.
That’s exactly my thinking. I don’t even drink coffee so the only caffeine I get is in my 2 daily cups of tea.Great workout (If your heart survives) but you will be like a zombie for the rest of the day.
MC Bodge said:
Personally, I'd say avoid all that and the supplements, unless you are deficient in something.
If people want to, that's fine.
You can be lean, fit, strong NG and healthy without.
Tbh I sort of agree with the protein supplement as I’m sure I get enough through the day but in the morning I blend a banana, oat milk, protein powder and creatine (knob of peanut butter too) and have it in the van on my way to work. It’s more of a treat really and a mental marker that I’ve started the day right.If people want to, that's fine.
You can be lean, fit, strong NG and healthy without.
The creatine is something I’m going to give 3 months and see what difference it makes.
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