Advice on increasing muscle

jklei169

Having nearly reached my weight loss goal, I am now looking to tone up a bit. I have heard that adding muscle after 40 is difficult. Any suggestions on diet or excercise that will help?

AllanMisner

It is harder to add muscle after 40, but not impossible. There are several programs out there, but I’m going to recommend just one. 5x5x5. After a good warm up, you’ll do five sets, five reps of five exercises (squat, deadlift, bench press, pull ups, and overhead press). Rest 90 - 120 seconds between sets (more on the squat and deadlift, less on the others). The workout takes a little more than an hour.

Do this program 2 - 3 times per week (1 to 2 days between each) for eight weeks. At that point, you’ll have built a good strength base and can consider a program that is more hypertrophic (muscle mass) and will likely see reps in the 6 -10 range.

A few tips on each exercise:
- Squats - getting good form on back squats is hard. Tight core, upright posture, full depth (parallel ), all very important. Watch some videos and practice with low or no weight.
- Deadlifts - these are easier to get to good form, but bad form can really trash your back, so again, start very light and perfect the form before you start adding weight.
- Bench press - I like to alternate between bar and dumbbells and get a very different feel from each. However, when you’re doing dumbbells, they should line up just like they were a bar, if you can’t hold them that way, lower the weight and work on form.
- Pullups - You may need some assistance to get 5 sets of 5 pull ups. Many gyms have a machine that assists, or you can buy a set of bands and use them to help. Despite what people may say, don’t do negatives until you’ve been lifting for a while, they are an advanced training technique and not for beginners.
- Overhead press - I always do these standing so I’m engaging my core. This is another exercise you can alternate between bar and dumbbells.

On your off days, work on active recovery and mobility. Long slow cardio (walking or light bike rides are great).

As for food:
- Drink plenty of water.
- Eat a little over maintenance (200 - 300 calories)
- You’ll need a good amount of protein but don’t go crazy.
- Avoid energy drinks, protein shakes or other things that have sugars in them (you want to gain some muscle but not put on a ton of fat.
- Creatine is a great supplement to consider.
- Avoid alcohol
- Find ways to reduce stress. Heavy weight lifting is a stressor, but stacking on other stresses can cause an excess of cortisol (catabolic).
- Enjoy!

Roadie2000

It's not that much more difficult. It's probably harder than it was when you were in in your 20's but you can still do it. Well, I'm "only" 38 but I'm starting to like the way my muscles are looking after only a few months.