It will probably be fun for the average middle-aged man to read the thoughts of an ordinary youth about age-related bodybuilding and sports in general. But don’t rush to close this page! Of course, it is always better to listen to the advice of experienced people, to those who have experienced all their wise advice on themselves. True, it will not be so easy to find experienced ones if we consider such an activity as bodybuilding over 40.
Let's start with the fact that both “age” and “youth” bodybuilding are not fundamentally different sports. As a person ages, he does not turn into an alien; he still has the same two arms, two legs, meat, fat, bones and ligaments. Certainly, general condition of the body and hormonal levels They are no longer the same as when they were 20, but this does not fundamentally change the essence of the matter. But what really changes with age is motivation. More precisely, it does not change, but simply goes somewhere. Count how many young people train in your gym? How many people are at least over 30? Although from the point of view of common sense everything should be a little opposite.
A young body looks quite good even without large muscle masses, while a significant part of middle-aged men and women could do with getting themselves in order. This is especially true for unnecessary fat deposits. In addition, exercise with iron can actually enhance the natural hormonal levels, as a result, there is a high probability of getting rid of problems of an understandable nature. It would seem that there should be more than enough motivation. But she is not there... The average citizen, apparently, is quite satisfied with the routine life of the average person, embellished with a Friday glass of beer.
But enough about the sad stuff. If you are reading this article, it means you have already decided to change and have taken the first step! Then it's a matter of little things - start proper training, improve nutrition and don’t forget about quality recovery. Let's go in order.
Workouts over 40
Usually, when they start talking about sports activities over 40 or 50, they begin to groan: the muscles are no longer the same, the ligaments are no longer the same, the bones are more fragile, the tendons are not elastic, the heart is weaker and blah blah blah. Yes, everything is no longer the same, indeed, but only if the body has not received any regular strength load for years. And even if it didn’t, this does not mean that the body has lost the ability to adapt to external stress. A few months of competent training will give both your ligaments and your heart full software update.
Following common logic, I cannot identify any significant differences between the training of people of fundamentally different ages. Of course, a youngster can easily chase working weights, completely breaking technique, and not receive serious damage. This approach is unlikely to work for a person over 40, but think about how rational such an approach is? The pursuit of crazy strength indicators will sooner lead young people to stagnation than to real achievements. It is much more profitable for such a racer to slow down and progress the load gradually. In the long run, this tactic will be much more effective. So what prevents an older athlete from following a similar training plan?
Of course, there are some nuances when training over 40. First of all, it is necessary to choose a set of exercises in which “youth mistakes” will not be felt. I'm talking about different injuries and damage received over a long life. But it is necessary to prioritize heavy basic exercises (of course, whenever possible). Your testosterone will thank you for this. And don't overdo it with exercise. One or two movements for a small muscle group and two or three for a large one will be more than enough. By the way, I give the same recommendations to young natural bodybuilders.
Next, I advise you to pay more attention to warming up. There is never too much of it in our sport. General warm-up, dynamic movements for joints and specialized warm-up should become your best friends in the first 10-15 minutes of training. Read more at the link given at the beginning of the paragraph.
How do you feel about cardio? Of course, few people like aerobic exercise among jocks, but with age its need increases many times over. And it's not about excess fat. Running or swimming are not the best aids for fat burning. Cardio training stands for heart training. Agree that this type of load should be present on a voluntary-compulsory basis. If, of course, you want to live happily ever after;) 20-30 minutes of moderate exercise while maintaining your heart rate at 110-130 beats per minute after the main workout is enough. Don't forget to focus on sensations. If you experience discomfort or extreme fatigue during cardio, stop the exercise or reduce the intensity. In order to test the body's strength, there is still youth :)
Also, be more careful when working in positive refusal. Refusal is, of course, necessary for progress, but within reason. There shouldn't be a situation where you get crushed by a barbell. You must do the last repetition in the working set yourself. You will have to learn to walk this fine line and feel your capabilities. I have already said that mistakes are more forgivable for a young jock. At an advanced stage of training, you can use principle of load periodization, thanks to which you will not have to work to failure in every training session. Although, again, many young athletes also use periodization.
Meals over 40
Well, everything here is extremely simple. Healthy and literate nutrition is necessary for a person from infancy to old age. The important thing is that it's never too late to start! Start changing your life for the better! By completely revising your daily diet, this couldn't be easier! In order not to increase the size of this article to unimaginable sizes, I will simply give you a link to an entire section of our website called Healthy Eating. Read, study, put into practice :) Well, bad habits need to be said “Fuck you!”
I would recommend that you prioritize burning excess fat before muscle growth. The easiest way to start this process is through nutrition. Fat is not only unsightly and tasteless, but also dangerous. There are a huge number of people living in the world who suffer from diseases of the cardiovascular system. Guess how many of them got their problems because of excess weight?
Recovery over 40
Many people believe that with age, our body’s regenerative abilities weaken, but this is not entirely true. Everything depends primarily on you and your lifestyle. Even a 25-year-old enslaved office plankton can be knocked off his feet by a ten-minute run down the street. Constant practice can work wonders on our body. Remember the main principle of sports specialization - what we train is what we develop. Regular and competent training at any age can have a positive impact on the adaptive capabilities of our body. On the Internet you can find thousands of people who succeed in a wide variety of sports, while being well over 50. Bodybuilders, marathon runners, swimmers, they all have one thing in common - They train, which means they develop!
I will add that, regardless of age, any new bodybuilder will benefit from information about methods of proper recovery and rest between workouts. The link is given, whether you read it or not is up to you :)
Let's draw conclusions, gentlemen. Bodybuilding is an age sport, or rather multi-age. This is proven by modern champions and Olympia participants, whose average age tends to 40. How you look depends most of all on you. The right attitude will help break any genetics at any age. It's never too early and never too late! There is only now, which can radically turn your life in the right direction!
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Hello dear friends. This article will focus on training men of the older age group; we will answer questions about how to train for those who are over 40 years old or older. Let's talk about the features of strength training for men in adulthood. The emphasis is on beginners and newcomers who take their first steps at the age of 40+.
There are a number of features that distinguish the body of a forty-year-old man from an eighteen-year-old boy; they must be taken into account. The hormonal system experiences serious changes during this period of time, which is commonly called the “midlife crisis.”
What should workouts be like after 40?
A characteristic feature and feature of this age is a decrease in the production of male hormones - growth hormone and testosterone. Such processes also entail a number of other consequences - illnesses worsen, sexual desire decreases, as a result of which the quality of life and the pleasure received from it decreases.
If we analyze the age factor in terms of training and the impact on its effectiveness, this is a slow metabolism, decreased endurance, deterioration of blood circulation throughout the body, ligaments and joints used by time. These were the most important obstacles and a set of characteristics that would slow down the normal training process of a 40-year-old man.
We will try to tell you in detail and in detail how to overcome all the difficulties mentioned above when training at the age of 40 and minimize their impact on your body, because for those who have clearly decided to take the path of a healthy lifestyle, nothing is beyond their strength or impossible.
At stage 0 - 1.5 months - Improving blood circulation
Remember, the very first task that you need to set for yourself in the early stages of training, from the first day in the gym, is to improve blood circulation in the body. What should I do? The first workouts should be volumetric, involving pumping. That is, the number of repetitions in approaches should be in the range of 15-20, but with light weight. Also try to keep the rest between sets minimal.
The main goal is to maximize blood circulation in the body. There is no goal to focus on the number of approaches in any particular exercise. It is necessary to proceed from the total number of sets per workout, this is 18-20 approaches. For example, 5 exercises of 4 approaches is 20 approaches per workout. It makes no sense to work to failure, to work with heavy weights either, it’s all in the background, even in third place.
After 1.5 months we increase weight
After the “trial period” for the body has expired, you can begin to gradually increase the working weight. Your body will get used to physical activity a little and your heart and entire circulatory system will start working. During this period, the weight of the exercises should fluctuate between 55-70% of the one-repetition maximum.
If you can bench press one hundred at a time, then the working weight for you is 55-70 kg. Consequently, the number of repetitions in sets is reduced from 15-20 to 8-12 times. The total number of approaches per workout does not change. If possible, do not neglect rest between exercises and repetitions; try to rest as little time as possible so as not to lose intensity. This is done with the aim of getting into the training time period of 50-60 minutes. Long workouts are fraught with the production of stress hormones, which adversely affect the training process.
You should not pay special attention to strength training and indicators, this is not a priority, you do not need to press for one time, use projectile weights close to the maximum. The exception is if during this time you have not developed any additional problems with your ligaments, blood pressure or heart, and you feel healthy, then deviations are possible. However, everything is within reasonable limits and under the control of a friend or coach.
When your health is in order, you should devote a couple of weeks to strength training over 3 months, no more. The working weight is 80-85% of a one-time repetition. The number of repetitions in sets is reduced to 5-8, but the rest between sets is increased by 1-3 minutes. The entire volume of approaches per workout is reduced from 15-20 to 12-16.
Do not work with submaximal weights when repeating the exercise 1-3 times. The risk of injury is high. And at the age of 40 or more, they take a very long time to heal, you can drop out of the training process for more than 1 month.
What exercises should you do after 40?
In short, most of the exercises that athletes use in the gym will suit you. The emphasis can be placed on increasing the number of exercises when working with simulators. This approach is relevant. You can divide it in half: do 50% of the exercises with free weights, and give the remaining 50% to exercise machines.
For men over 40 years of age, exercise machines can replace the most traumatic exercises, such as squats, deadlifts, and standing barbell presses. The above exercises are difficult to perform from a technical point of view, as well as from the point of view of preparing the muscles, joints and ligaments for work. Those parts of the body that a man under 40 has not handled anything heavy with before are very weak. High risk of injury, you don't want that.
Cardio loads
In training after 40 years, it is necessary to include various types of cardio loads. This is good stimulation and training for the cardiovascular system. Put low-intensity cardio training first, but with a long duration. This can be walking at an average pace. Among intense cardio exercises, it is better to try interval cardio with a short duration. Remember also about ligaments and joints. Before starting a workout, there is a mandatory stretching and warm-up, and at the end, a cool-down. If time and opportunity permit, sign up for Pilates.
Recovery after exercise in men over 40 years of age
Recovery processes after 40 in men decrease, this must be admitted. The reason for this is the weak production of the sex hormone testosterone. The central nervous system is not so susceptible to pressure, what does this mean? When we work in the gym, only the muscles receive stress, but also the nervous system, which with age requires more time for recovery processes.
Aging is inevitable for every person. With the advent of age, a person’s organs lose elasticity, the functions of cartilage in his joints change, and the amount of protein and moisture decreases. There is a decrease in muscle mass, metabolism decreases and the process of testosterone production slows down. And recovery after physical training is a long process. It is for this age that this training program is offered to those over 40 in the gym.
The program does not include basic exercises, as they can be harmful to health. There are no circuit training or complex supersets in this program. There is no axial load and no support load in tilting. And at the end of the article, tips on leveling up from Arnie!
To avoid spinal injuries, you should use an athletic belt.
This person over 40 is designed to visit the gym three times a week, as usual alternating training sessions with days of rest.
Let's talk about some exercises in this complex.
Pull-ups are one of the most effective exercises that help maintain a healthy spine. It should be performed so that the total number of repetitions is approximately 20-30 times. The number of approaches directly depends on your physical condition. If you can do 3 sets of 10 repetitions, great; if not, increase the number of sets, but reduce the number of repetitions.
Lifting dumbbells for biceps. Do this exercise while sitting to protect your lumbar spine and avoid cheating.
Lifting dumbbells through the sides should be done no higher than the shoulders.
One of the heavy exercises in this program is the standing barbell press. Do not use heavy weight to perform this. When performing it, do not lean your back back.
This complex contains supersets.
Before working with weights, perform a warm-up approach with a weight that is one time lighter than the main one.
Keep in mind that moderate strength training, lack of stress and rest have a beneficial effect on health, especially at a critical age.
Be sure to warm up your joints before lifting weights. Now practice.
Training program for those over 40
Day #1
- Pull-up. 3 sets of maximum reps.
- Barbell row on a support. 3 sets of 10 reps.
Superset:
- Pull the upper blocks down with straight arms. 3 sets of 12 reps.
- Pull of the upper block behind the head. 3 sets of 12 reps.
- Dumbbell flyes on a support. 3 sets of 12 reps.
- Shrugs with dumbbells. 3 sets of 12 reps.
- Seated dumbbell curls for biceps. 3 sets of 10 reps.
- Bicep curls on Scott's bench. 3 sets of 12 reps.
Day #2
- Leg press in the simulator. 3 sets of 10 reps.
- Leg extension in the simulator. 3 sets of 15 reps.
- Leg bending while lying down in a machine. 3 sets of 12 reps.
- Shin sitting. 3 sets maximum reps.
- Lifting dumbbells while standing laterally. 3 sets of 12 reps, 3 sets of 8 reps.
- Alternating bent over row of dumbbells to the waist. 3 sets of 12 reps.
- Standing barbell press. 3 sets of 12 reps.
- Lifting dumbbells in front of you while standing. 3 sets of 8 reps.
Day #3
- Dumbbell bench press on an incline bench. 1 set with light weight, 3 sets of 10 reps.
- Bringing your arms together in a crossover on the upper blocks. 4 sets of 12 reps.
- Reduction of arms in the simulator. 4 sets of 12 reps.
- Bench push-ups. 3 sets of 12 reps.
- Standing French press. 3 sets of 12 reps.
Superset:
- Triceps on the block down. 3 sets of 12-15 repetitions.
- Push-ups from the floor are narrow. 3 sets of maximum repetitions.
At the end of your workout, stretch the muscle groups involved.
We hope you enjoyed this training program!
Train!
Good luck!
Can't gain muscle mass even though you train hard? Don't use anything other than two muscle groups: your legs and your back. The remaining muscles give a very weak increase in mass. Amateurs often have lagging legs, but they are the ones that give the mass. How to pump up legs of decent size?
Consider Tom Platz. How can you build legs like his? But only one exercise! And these are squats! You also need to know how to do them correctly. Amateurs' legs don't grow because they don't know that squats take some getting used to. In addition to the legs, this exercise works a large number of other muscles; the whole body is tense. But at first, the small stabilizer muscles are relaxed. And just like riding a bike takes some getting used to, squats take some getting used to. It is difficult for a beginner to squat with a barbell because it is difficult to maintain balance, and not because of weak legs.
How long will it take to get used to squats? 2-3 months minimum. When you do a very heavy set and feel pleasure from it, it will be a sign that you have finally gotten used to them.
Training rules
So, once a week or 10-12 days in advance, train your legs only with squats. Don't go to the point of complete failure. Your first goal on the path to toned legs is to make your legs stronger. You won't get beautiful quads if you squat 40kg. It is necessary to reach a working weight of at least 150 kg. Then it will be possible to work for the masses.
To increase leg strength in squats, do one set of 4-6 repetitions. At each training session, try to squat with 5-7 kg more weight.
Warm up well first! Now, with a light weight, we perform 8-10 repetitions, so that 2-3 repetitions remain in stock. Increase the weight and do 6-8 reps, and leave 2-3 reps in reserve. And now the working approach. We set the weight and do it 4-6 times with the support of a partner or in a power rack. So how? It goes well? Then we put 5-7 kg more weight and move away from the bar to rest a little. Remember, no talking, you must psychologically gather yourself and prepare for a difficult approach. We squat with the maximum number of repetitions, but leave 1-2 repetitions in reserve, they do not need to be done.
Thus, in the next workout you will already put the same weight that was extreme in this one. It will need to be done 4-6 repetitions. And then add 5-7 kg again. Working out according to this scheme, your legs will gain size well, but the real work on weight will come after 150 kg. Then you will need to do more repetitions and approaches.
Train the remaining muscle groups as before. Try to keep your leg and back workouts away from each other. This is necessary so as not to overload the lower back. She needs 3 to 5 days of rest.
If growth stops
If you feel that the growth of your legs and their strength has stopped, reduce the working weight by 15-20% and perform squats 1 time in 10-12 days in 1-2 sets of 3-4 repetitions. A few weeks will be a recovery period for your legs. During this time, do deadlifts in the same manner as heavy squats. In the deadlift you need to reach 160-170 kg. If your deadlift starts to stagnate, do squats again as before.
So, you have learned how to pump up your legs effectively. In a couple of cycles, of course, you won’t be able to reach Tom Platz’s level, but you shouldn’t despair, because you don’t gain weight quickly. The most important thing is that you strive for the goal!
Bodybuilding after 40 can help you look and feel younger.
If you're over 40 and don't exercise, you're at risk of developing a host of nasty diseases that can ruin the rest of your life: cancer, diabetes, hypertension and heart disease.
However, and this is good to know, simple exercise and proper nutrition can prevent and even cure all these diseases. Even simple walks and other activities like gardening can make a huge difference.
As we approach 40 years of age, life expectancy begins to become increasingly important to us. You won't drive as fast as before, and you'll start to think more about your health. You begin to avoid fights and pay closer attention to increasing your waistline. By the age of 40, a man or woman who has never lived before begins to show unambiguous signs of premature aging.
In a physically undeveloped body, muscle aging causes a chain reaction that leads to disruption of functions that were considered completely unshakable.
Suddenly, a normal flight of stairs makes your pulse jump; you cannot do more than three pull-ups; blood pressure rises and metabolic rate drops; the work of the heart becomes difficult as the blood vessels lose their elasticity and tone; bone mass falls; flexibility decreases and injuries appear one after another; you already need glasses for reading (the eye muscles also fail).
Bodybuilding after 40 years
If you cross this line without any training, then - very soon - you will certainly become someone's patient! You need an exercise and nutrition program. Of course, first of all, consult a doctor, and go ahead! The fact is that a routine examination can reveal hidden symptoms of diseases that may affect your training.
Over the years, the human body wears out, no matter what correct lifestyle he leads. Bones and joints become more fragile, the cardiovascular system is no longer as resilient, and muscles respond less actively to stress. But this does not mean that sports life ends in the fifth decade, you just need to be more careful and rearrange your training a little.
What happens to the body after 40 years
After 40 years of age, men experience a sharp decline in testosterone production. If at 35 years old the level of this anabolic hormone is only 5% less than at 25, then after 40 it drops by about 10% every 5 years. In this regard, it becomes more difficult to maintain, and even more so, build muscle mass. Proper nutrition, healthy sleep of at least 8-9 hours a day and intake of zinc, magnesium and vitamin D, which stimulate the production of anabolic hormones, help slow down this process.
But the problem of older athletes is not only in hormones - over the years, the human body gradually loses water, and with it a significant part of the minerals. By the age of 50, the volume of water in the body decreases by about 15%. Not only do the muscles, which no longer look as full, lose water, but also the bones, which makes them more fragile.
Joints also work worse with age, because due to a lack of fluid and minerals, cartilage gradually wears down and salts begin to be deposited in the joints.
How to change your workout routine after 40
Warm-up
Based on the problems with bones and joints that we mentioned, warming up becomes almost the most important part of the workout, because without joint exercises, stretching and warming up with small weights, the risk of injury is very high.
Eduard Gavrilchenko (48 years old), three-time champion of Moscow, vice-champion of Russia in bodybuilding, world record holder in bench press, coachAlex Fitness "Kolomenskoye":
— After 40 years, you need to pay more attention to warming up. Even young guys often neglect warming up, thinking that they will get tired faster. But this is important because it is the prevention of injuries, and at age this is even more important. Let's say a person once worked out, lifted some weights, and now resumes training in the gym, and he is already over 40 - there is no need to focus on the weights that he lifted at 25. You need to select the weights more carefully, according to how you feel. If there was a break, under no circumstances should you try to lift anything during the first training sessions. We need to retrain the muscles. Otherwise it will be fraught with injury.
Power training
Firstly, if you are not a professional athlete, then after 40 it is better to reduce the frequency and intensity of strength training. Three classes a week will be enough. Studies have shown that heavy weights destroy cartilage tissue, while light weights, on the contrary, promote its restoration, so every second workout should be with light weights in a high-repetition mode. You shouldn't completely abandon heavy basic exercises with heavy weights, as they help raise testosterone levels.
: Maybe someone will disagree with me, but I would exclude deadlifts from training for people over the age of 40. A very dangerous exercise. I just think that there is no point in working half-heartedly in this exercise, and it’s not worth working at full strength, since joints after 40 are no longer the same - there is a very high probability of injury. You can do without this exercise. As for weights, I don’t advise you to go straight to the maximum and exercise in a gentle mode. But there are no clear restrictions on weights; it’s all very individual. Be careful when training with heavy weights, do not work to failure, so as not to get injured.
Cardio
A decrease in testosterone levels has a bad effect on the heart, so aerobic exercise after 40 years becomes an integral part of training. Moreover, the best type of cardio is not running, but swimming, since it allows you to stress the heart and lungs without harming the ligaments and joints.
In my opinion, as you age, it is very important to pay attention to training your cardiovascular system. This is very important not only for endurance sports, but also for strength sports. That is, include more cardio in your workout. A lot of guys don't do cardio at all in the gym. If at a young age this still works, then when you are over 40, you need to include cardio sessions at least 2 times a week. The intensity should be 60-70% of the maximum. The maximum is calculated using the formula 220 minus age, 60-70% of the resulting figure is the limits of normal heart rate during cardio for a person over 40 years old. Duration of cardio exercise is 30-40 minutes, no more.