How to Build Lean Muscle After 40 (Men)

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Today’s video is about building muscle after 40. Specifically, can it be done, what do you need to do on the training and recovery side to make it happen, and is there anything that a 40-year-old needs to do differently than a 20-year-old to achieve their muscle building goals?
If you’re over 40 and trying to build muscle, this video is for you.
Watch the video to learn more!
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Get Strength at Home, a 12-Week Strength Training Program that can be done at home with minimal equipment:
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Work with me: barrhealth.com/online-training/
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TIME STAMPS
1:10 How the body builds muscle
3:44 Essentials for a muscle building program
6:10 How to know if you’re eating enough to build muscle?
7:22 Sleep and building muscle
8:23 Stress and building muscle
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About me: I’m a Strength Coach and Personal Trainer, and I love my job. I have degrees in Kinesiology and Exercise Physiology, and have been helping people get stronger and move better full-time since 2009. Through working with all kinds of different people ranging from elite basketball athletes to active seniors, I’ve learned that the “secret” to effective training is to take a long-term approach. The day you stop training is the day you stop improving, so training programs must be structured in a way that keeps our joints healthy and mind engaged while we build a strong and powerful body. Through sharing information and training tips here, I hope to help more people train for the rest of their lives.
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Disclaimer: All information here is for informational, educational, or entertainment purposes and should not be construed as personal exercise advice.

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Опубликовано:

19 ноя 2020

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Комментарии : 37

@stevemann1299 17 часов назад

How build muslce after 60 is gonna be my mantra.

@simonclarke2015 3 года назад

Great video, thanks.

@trainforever1142 3 года назад

Appreciate your comment. Thanks! 💪

@mathikumar3204 3 года назад

Good information thank you

@trainforever1142 3 года назад

Thanks for watching and commenting!

@KirstenQuickFit 3 года назад

Great explanation of some difficult info- people over 40 can stay fit and strong despite the change that happens with age. It comes down to prioritizing!!

@trainforever1142 3 года назад

Thank you appreciate you watching and commenting!

@sebasevita 7 месяцев назад

At 42, I have been doing the Dorian Yates HIT slip. I have been noticing the growth, but it does take a longer time to build muscle.

@trainforever1142 7 месяцев назад

It does, doesn't it. Training is a long game anyway, we can still usually get where we want to go with continued effort.

@squirrelsquire 3 года назад

This is a really good video, most of which I knew but really reinforces the message to the over 40’s bodybuilder. I’m 41 and have to be really strict with my diet and training programme otherwise it just doesn’t work. I do pick up small injuries a bit more these days but nothing major, other than a shoulder impingement I’m currently having to train around which isn’t helping at all! I’ve still seen good progress tho for both fat loss and muscle gain so it can definitely be done! 💪🏼

@trainforever1142 3 года назад

I appreciate your comment! It sounds like you’re doing a great job navigating the challenges of serious training after 40. It definitely takes patience, discipline and creativity but as you say, it can be done!

@squirrelsquire 3 года назад

Definitely! I’m enjoying the challenge more than ever as I’m getting older. I don’t suppose u have any experience or knowledge with regards to a shoulder impingement injury? Is it something that will correct itself eventually? Am I safe to keep training around it? It’s mainly horizontal press exercises, so anything chest related, so I’m having to train lighter than before and play around with different arm/shoulder angles so it’s a bit more comfortable during working sets but it’s always a bit painful. Thank you in advance 😊

@trainforever1142 3 года назад

Dan, I am familiar yes, but I can’t provide personalized advice in this format. Here are some general guidelines. If it hurts, don’t do it. There are no exercises you must do. If there’s only one chest focussed exercise you can do pain free, there’s no reason you cant simply focus on that one. It’s usually a good idea to try and expand your pain free movement library, but sometimes the risks arent worth it. For example, a pro hockey player with multiple shoulder separations likely isnt going to bother with bench press. The best way to move past an injury, or develop great strategies to manage it is to find a sports therapist (physio, chiro, osteo...someone you trust) in your area. Good luck 💪

@squirrelsquire 3 года назад

@@trainforever1142 thank u for the advise mate, I intend on seeing a physiotherapist once the Covid lockdown restrictions in the UK are eased. I will look forward to seeing more of ur videos in the near future, keep up the good work 👍🏼

@trainforever1142 3 года назад

Dan thank you. Wishing you the best with your training.

@arobasangtam6880 2 года назад

Great apperence

@jayhillz3705 Год назад

Appearance

@MichaelOhngren 2 года назад

Hey, this is probably a little off topic, but I’m having difficulty gauging RPE. Should I go bonkers and train my first set to failure so that I can gauge the RPE on the other couple of sets? Does it have the same result as training to failure in the last set?

@trainforever1142 2 года назад

I can't give personalized exercise advice here. RPE is inherently subjective, and one's sense of RPE is something that develops with training experience. I have sometimes had clients go to total failure on a low risk exercise to help them develop a sense of RPE, yes. It's not something I would do regularly

@leecourtney1225 Год назад

On the protein angle I always struggle to get to anywhere near 140g as a 68kg guy in a slight deficit (need some carbs, especially to be effective in the gym)at about 17% BF. I am small 5'6" and was told that 2g per KG is the way but others have said that 2g per target BW is a good goal. Think 63kg will be an estimate of where I want to be, fairly muscular atm but a bit soft, surely this makes the estimates way different depending on a persons BMI.

@peternguyen3732 2 года назад

Thanks for the information very informative. Need another smart guy to subscribe than Jeff Nippard!

@trainforever1142 2 года назад

Thanks for your comment! Jeff Nippard is great, I love his podcast.

@Shevock Год назад

I think the problem with the bro split isn't that it doesn't build muscle... it does. But I think the problem is none of us have as much time to workout as we did when we were 16-22 year olds. As a 48 year old man, my job isn't so much busier than other 48 year olds, an my family commitments aren't necessarily more, but I do need to build muscle in 1 or 2 sessions a week. I just don't have time for more in my day. Maybe when I retire.

@trainforever1142 Год назад

I think we're making the same point. I didn't mean to imply that the bro split doesn't build muscle. I got pretty jacked following a split like that when I was in my early 20s. But like you said, most of us aren't training 5x/week at this stage of life, and there are other ways to design a split that are better suited to adult life and more consistent with current evidence. Good luck with your training!

@issasd1172 Год назад

I'm 33 years old I come just for information thank you man for this expensive information I salut you from France marseille 🙏

@trainforever1142 Год назад

Thanks for sharing! All the best with your training.

@mattallthat Год назад

If volume is equated then frequency doesn't matter. But if your intensity is too low , I.e training very close or to failure, then none of it matters

@trainforever1142 Год назад

Untrue about volume and frequency. Brad Schoenfeld has a few studies showing that twice per week is better than once for most muscle groups, even when volume is equated.

@mattallthat Год назад

@@trainforever1142 yes and the differences were absolutely minimal.

@trainforever1142 Год назад

@@mattallthat Minimal is a bit of an overstatement. From the article "Although this represents a 48 % difference on a relative basis, the absolute difference could be deemed modest." Full article: www.researchgate.net/publication/301578131_Effects_of_Resistance_Training_Frequency_on_Measures_of_Muscle_Hypertrophy_A_Systematic_Review_and_Meta-Analysis

@bperwien08 2 года назад

Come "bro split" with me LOL

@rabirabi924 2 года назад

Excuse me some people had the best results with bro split it depend on the person we are not the same.

@trainforever1142 2 года назад

How can you be sure that this person got "the best" results following a bro split. The bro split certainly works. I got pretty jacked following a routine like that in my early twenties. But the research is clear that some muscle groups respond better when trained twice per week. Although someone could get good results from a bro split, I maintain that they could get better results from a different routine.