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Fitness & Nutrition

The 5 Rules for Over-40 Body Builders

Tips for 40+ Body Builders

You don’t have to be in your twenties to gain muscle, lose fat, and get stronger. Even though you might feel that you’re past your prime, it doesn’t mean you’re doomed forever to never become a body builder.

If you play your cards right, you can be more muscular and fitter than you have ever imagined even as you enter middle age.

The most important thing to remember is that as we age, our muscles deteriorate and suffer injuries more easily. Those muscle tears also take much longer to heal.

But there’s no reason to throw in the towel just yet. Whether you’ve been training for decades, like me, or you’re starting today, it’s never too late to get fit.

Trust me, you can get better if you get certain things right!

Below are five golden rules to follow to ensure your workout routine works for you. Follow them carefully, and your body will thank you for it. And here’s, “The Importance of Pre-Workout Supplements.”

Rule #1. Never Train Two or More Days in a Row

There is no one-size-fits-all frequency that will work for all over-40 bodybuilders. The side effects of over-training are quite obvious. These include muscle soreness, inability to complete workouts, and delayed recovery.

General fatigue is another common sign of overtraining. So listen to your body. You need to understand your abilities and the limitations of your muscles. Give your muscles enough time to recover, so you can perform better during your workouts1.

For anyone over-40 it’s generally not recommended to lift weights more than three times a week. This gives your body more time to recover and allows you to practice big moves like deadlifts and squats as separate workouts.

Performed properly, such big exercises still give you the biggest bang for your bodybuilding buck.

If you’re over 40, it’s particularly important to understand what we mean by the term “performed properly”.

If you’re looking to add big exercises to your training program, you should follow the following guidelines:

  • Perform the big exercises with near-perfect technique, and keep learning from it. With a positive attitude, you can continue lifting well into your retirement.
  • Throw in more warm-up sets.
  • Avoid training through pain
  • Hit the necessary reps and call it a day.
  • Avoid starting your workout with a big lift.

The time you need to rest after workouts is very important. Without proper recovery periods, you could slow down your progress or – worse set your recent gains in reverse gear2.

Rule #2. Add Grip Work

Having big powerful forearms isn’t important just for giving people a strong handshake. It’s important to build up your grip strength if you want to lift more weight or perform powerful movements like deadlifts and pull-ups. Building a strong grip means building muscle.

The relationship between healthy aging and grip strength has been widely studied. Handgrip strength in older adults is associated with lower risk for functional disabilities. It is also shown to reduced premature mortality and creates shorter hospital stays after an injury or health problem.

Grip strength and increased strength go hand in hand. Improved grip strength makes aging adults more energetic and less vulnerable to injuries.

Studies have also shown that handgrip strength correlates with the strength of other muscles, and hence, it is a predictive indicator of overall strength.

So why is grip work important as we age? Grip work could slow down the decline in mental function in aging adults. Grip work also challenges the brain and helps keep it in good condition.

As we advance in age, grip work can prevent cognitive decline and help you gain strength, so you can lift more weight.

Rule #3. Include More Sled Work

Sled work is a great addition to any strength and power training workout. I do these regularly with older athletes since it’s a great full-body workout. It also increases strength both mentally and physically.

But I’ll tell you a secret. Exercising with a weight sled is quite easy to learn, and almost everyone can do it.

Anyone without a preexisting injury can benefit from adding leg lifts to their workout routine.

Weightlifting of the lower body can deliver impressive results with increases in core and ab strength. However, you may want to do less heavy lifting of your lower body, and do more sled work instead.

With more sled work, you can achieve almost the same results as you would achieve from heavy lifting. You’ll also minimize the risk of overtraining or injury. That way, you can train harder and for longer periods. It also allows you to recover faster after each workout session. And the faster you can recover, the sooner you can start training again.

I recommend sets of about 60 meters to encourage muscle growth. You can start with around three sets of backward dragging and forward pushing twice a week.

If you’re wondering if there is an alternative to sled work, the answer is no. There’s no alternative. So stop looking for an excuse and get down to work.

Rule #4. Put More Effort on Your Last Rep

I believe in challenging the muscles over many sets with the last set involving more effort in order to maximize muscle gains.

I also believe that higher reps can build muscle. You can also do higher reps near muscle fatigue and increase muscle size and bulk. So you can still increase size even if you do light lifting.

The best way to add muscle size is to do higher reps. This is because the cumulative fatigue is typically transferred from one set to the next.

Putting maximum effort on your last rep can help you build muscle regardless of the number of reps you do. If your muscles are particularly stubborn, make sure you put maximum effort into those final reps.

So make sure the final rep of every workout session is the best one. This is achievable on those submaximal sets. Don’t just make technical changes to lift the weight.

Rule #5. Use Dietary Supplements

While building muscle for guys over 40 seems difficult, it is still possible with a proper diet and a good workout plan. However, you can also take advantage of the best muscle-building supplements for males over 40 to increase your chances of reaching your fitness goals.

If taken correctly, these supplements can help support healthy muscle building in the body.

The Best Boosters for Over-40

Combining proper nutrition, a good workout plan, and the best supplements can help you achieve optimal results. However, it’s best to speak to your healthcare provider before taking any supplements.

By increasing your body’s testosterone levels, t-boosters can help you gain muscle and drop unwanted pounds. Testosterone boosters work by providing your body with the specific nutrients it lacks. These essential nutrients will build up over time, thereby increasing your body’s ability to secrete more testosterone.

Some testosterone boosters are formulated for professional bodybuilders, while others are targeted at anyone who wants to boost their gym performance.

No matter what you’re looking to achieve, supplements are not a quick-fix solution. Results will take time, so patience is key!

Choosing the best muscle-building supplements can be a challenging task2. Many products on the market claim to work with little or no evidence. That’s why we’ve done the hard work for you and reviewed the best muscle-building supplements for guys over 40.

Check out the top-rated options below:

#1 PrimeGENIX Testodren

Are you skeptical about choosing a new testosterone booster? Well, you don’t have to be! Testodren is a safe, FDA-approved muscle-building supplement containing all-natural ingredients. So you can take it with confidence.

This is one of the best t-boosters on the market. It works by increasing the production of testosterone in your body. Moreover, Testodren is formulated for anyone who wants to bulk up without the nasty side effects associated with steroids.

It has a mix of natural ingredients that have shown to increase testosterone production. This makes it an excellent choice for men who want to feel as energetic and functional as they did years ago.

The best muscle-building supplements combine natural ingredients that have been shown to increase testosterone levels. The primary ingredient here is Furosap, which helps to boost physical strength and athletic performance, while improving sexual function and stamina.

Optimal results can take some time, but most users report that they observed improvements within just a few weeks.

What We Like

  • Perfect for men over 40
  • Works as promised
  • No stacking necessary
  • Uses all-natural ingredients
  • Causes no adverse side effects
  • Made in the USA
  • Offers money-back guarantee

What We Don’t Like

  • Requires daily supplementation
  • Only available via the official website
  • Results may vary

When my friend recommended that I give Testodren a shot I hesitated because it’s a relatively new product. However, curiosity and desperation got the better of me. I began taking Testodren after seeing so many positive user reviews. I noticed some good results within a few weeks. A month or so later, the improvement was like night and day.

If you want to improve your performance at the gym, I recommend that you give Testodren a try. I did and am fully satisfied with the results.

#2 TestRX

Despite training regularly, you might not experience optimal results as you grow older. This is mainly because of low t-levels in your body.

TestRX is another solution for this common problem. This muscle-building supplement can help increase testosterone levels, giving you the energy and strength you need to perform better at the gym.

This revolutionary supplement increases testosterone production in men who want to increase energy levels. It also helps them gain muscle, lose weight, improve strength, and get a better physique.

That happens because of its many scientifically proven ingredients like ZMA. The amino acid ZMA has been found to boost testosterone, human growth hormone, and increase muscle mass.

While there are no reported side effects, results may take several weeks or even months to appear.

What We Like

  • Contains ZMA, a Well-known testosterone booster
  • No reported side effects
  • Results notable within a few weeks
  • Suitable for men over 40
  • Made in the USA

What We Don’t Like

  • Expensive
  • No discounts
  • Repeated ingredients

If you need a little support at the gym as you advance in age, consider giving TestRX a try. This natural formula contains proven ingredients for increasing testosterone production, allowing you to feel younger and more vibrant.

#3 VigRX Tongkat Ali

VigRX Tongkat Ali is made from Tongkat Ali, a plant native to Malaysia that boosts HGH and testosterone levels.

This muscle-building supplement is a joint venture between the Massachusetts Institute of Technology and the Government of Malaysia. By taking a closer look at VigRX Tongkat Ali, it’s easy to see why it should be on your radar.

There are numerous Tongkat Ali-based supplements on the market. But we rate VigRX Tongkat Ali highly because it takes muscle building to the next level. MIT and the Government of Malaysia have joined forces to create an excellent Tongkat product. Helping men over 40 gain muscle and improve their physique.

Moreover, this supplement helps naturally increase both testosterone and HGH.

What We Like

  • Patented Tongkat Ali Extract
  • Studied in numerous clinical trials for effectiveness
  • Made by a well-known manufacturer
  • 67-day money-back guarantee

What We Don’t Like

  • Expensive
  • Not available in physical stores

Like many other testosterone boosters for men over 40, it might take 3 to 4 weeks to notice the results of VigRX Tongkat Ali. However, if you are looking to boost both testosterone and HGH levels, this might be your best choice.

Take Your Workout Routine to the Next Level Today

It’s never too late to start training to build muscle. Follow the five golden rules to ensure you can build muscle quickly and safely. Whether you’re entering your 40s or have moved beyond this age.

Additionally, taking one of the above muscle-building supplements can help you experience great results and improve your overall health. You might be reluctant to start a new training program at your age, but you might be surprised to see what you can accomplish. So, what are you waiting for?

Over 40 or not, here’s, “10 Reasons Why You Are Not Seeing Gains From Your Workouts And How To Fix It.”

End Notes:


About Thomas Arkenis

Avatar photoThomas is a natural health enthusiast and our resident journalist. He's an avid contributor to various traditional medicine conferences and forums, Thomas stays on top of the latest industry trends to bring you the latest product and ingredient innovations.

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