{"id":159268,"date":"2022-03-23T09:44:41","date_gmt":"2022-03-23T14:44:41","guid":{"rendered":"https:\/\/breakingmuscle.com\/?p=159268"},"modified":"2023-07-28T08:25:35","modified_gmt":"2023-07-28T13:25:35","slug":"how-to-build-muscle-over-40-training-tips","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/how-to-build-muscle-over-40-training-tips\/","title":{"rendered":"10 Essential Muscle-Building Tips for Lifters Over 40"},"content":{"rendered":"

It\u2019s every lifter’s goal to pack on muscle<\/a> and get stronger<\/a>, right? If not, why go to the gym so darn much? You probably started in your teens and toyed around to figure out what worked and what didn\u2019t. You built some muscle and had a great time reaching some hard-earned milestones. Who doesn\u2019t remember their first time putting two plates on the bar?<\/p>\n

But then, you got a little older and developed a few aches and pains \u201cout of nowhere\u201d. It was somewhat freeing to swing open the gym doors, perform a bare minimum warm-up, and pile plates onto the bar while throwing caution to the wind. Things are a little different now.<\/p>\n

\"grey-haired
Credit: Slava Dumchev \/ Shutterstock<\/figcaption><\/figure>\n

It\u2019s time to train like you\u2019re 40 (or older). That doesn’t mean you need to join the Silver Sneakers group exercise class, but you\u2019ll need to assess your recent progress, consider your overall health, and maybe even adjust your goals.<\/p>\n

Editor\u2019s Note: The content on <\/em>Breaking Muscle is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and\/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and\/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.<\/em><\/p>\n

A New Outlook After 40<\/h2>\n

If you\u2019ve been lifting for more than a few years, you\u2019ll have maybe noticed the need to avoid a few exercises, lessen the loads, and work around some achy joints.<\/p>\n

The mileage has started to set in from all those years of heavy lifting. You may find yourself talking about the heyday of your record lifts, how big you used to be, and how \u201ckids these days\u201d don\u2019t know what they\u2019re doing.<\/p>\n

You\u2019re just fooling yourself if you don\u2019t realize you\u2019ve crossed into new territory. If you crave longevity, functioning knees and shoulders, and still want to make appreciable progress towards having a great physique, you need to adopt a different mindset than you had 20 years ago.<\/p>\n

Ask yourself these questions:<\/p>\n

    \n
  1. How much progress have you really made in the last six months? Or the past year? How about over the last five years?<\/li>\n
  2. After a workout, do you feel tired but good, or are you limping out of the gym with joint pain?<\/li>\n
  3. When you\u2019re in the gym, are you trying to be the big man on campus and serve your ego or are you just trying to gain some muscle, drop some fat, and build some strength?<\/li>\n<\/ol>\n

    It\u2019s important that you answer honestly because it will help define where you currently stand, where you\u2019re going, and if you\u2019ll get there.<\/p>\n

    There are a few factors that can have a huge influence on your results. If you started out young and had rapid gains, it\u2019s most likely not going to be as easy at this point. You\u2019ve probably built a lot of muscle early on and your system is more or less \u201cused to\u201d the type of hypertrophy training you\u2019ve been performing.<\/p>\n

    Your hormones also go through a natural decline as you age, but that too can depend on a host of factors such as sleep quality, weight gain, stress levels, and activity levels. (1<\/a>) But do not despair. There is hope for you yet.<\/p>\n

    \"older
    Credit: Stockmedia Sweden \/ Shutterstock<\/figcaption><\/figure>\n

    If you\u2019re new to hypertrophy-style training then, no matter your age, you\u2019ll reap some pretty substantial gains in muscle since your body has never undergone such a program.<\/p>\n

    With that said, hypertrophy training requires a shift in perspective as opposed to that of pure strength or power training. With the latter, the concern is placed on numbers. Percentages of one-rep maxes, rep goals, and a careful eye to keep those numbers moving up. <\/span>Hypertrophy, on the other hand, does take strength progression into consideration somewhat, but it is much more focused on achieving fatigue and recruiting (stimulating) more muscle fibers.<\/p>\n

    Many strength and power athletes are less concerned with their muscle size and more focused on lifting a big weight from point A to point B. Training for muscle mass, conversely, should be less focused on lifting big weights and more focused on training the body in a particular way to grow more muscle.<\/p>\n

    10 Rules to Build Muscle After 40<\/h2>\n

    What\u2019s a plan without a few ground rules? You may scoff at the idea that you\u2019ll need to change anything at all. \u2018All I need to do\u2019, you think, \u2018is train harder, eat more<\/a>, and take more supplements.\u2019<\/p>\n

    \"older
    Credit: wavebreakmedia \/ Shutterstock<\/figcaption><\/figure>\n

    But remember those three important questions? If you answered them honestly, then you know you need to read on.<\/p>\n

    Be clear about your goals and expectations.<\/h3>\n

    Write out what you currently want out of training and formulate realistic expectations. If you\u2019ve wanted to build 24-inch pythons since the \u201880s but you\u2019re hovering right around the 17-inch mark, it\u2019s time to re-evaluate.<\/p>\n

    Think long-term.<\/h3>\n

    By this age, you should have a pretty good idea about how you want to live the next phase of your life in and out of the gym. Workouts that have you limping around the office or a back too sore to pick up your kids may not be the best choice.<\/p>\n

    Patience.<\/h3>\n

    Patience is one of the most powerful tools you can possess, but the trick is to actually put it into practice. Don\u2019t be in a rush to reach your new goals. You have time. <\/p>\n

    If it\u2019s broken\u2026<\/h3>\n

    You may have once easily worked through beat-up shoulders or knees without much consequence. You\u2019d just slap some muscle rub on it and get lifting. Now, the same approach may leave you sidelined for weeks or months. Never be afraid to ditch an exercise if it (literally) hurts more than helps.<\/p>\n

    Pay closer attention to your body.<\/h3>\n

    Years ago, you may have trained before you were fully recovered from the previous workout or worked some body parts more often than others. As you age, you should be more connected to what\u2019s going on with your body and treat it accordingly. Recovery is a tool, not a nuisance.<\/p>\n

    Learn to love lighter weight and strict form.<\/h3>\n

    With a new perspective will come some old allies. To give your joints a break, you might be lifting a little lighter, but that means it\u2019s the perfect time to practice impeccable form. Make it your new religion. Also, bumping your reps into the 10 to 15 range doesn\u2019t mean they\u2019ll be easy. You still need to apply intensity and shoot for muscular failure.<\/p>\n

    Don\u2019t be too easy on yourself.<\/h3>\n

    Turning 40 isn\u2019t a green light to take it easy and opt for the 2.5-pound dumbbells while bragging about how awesome you once were. You\u2019re still well-capable of getting through some intense and productive workouts, so don\u2019t let yourself off too easily.<\/p>\n

    Cut out the fluff.<\/h3>\n

    If you\u2019re an experienced lifter, there\u2019s likely been a fair share of fluff exercises that you just \u201chad to\u201d do. Whether it was something everyone else was doing or a new trick you saw in a magazine (remember those?), a lot of that stuff can be cut out. Just use the necessities, not the fads.<\/p>\n

    Don\u2019t be a follower.<\/h3>\n

    Social media is an SOB. It\u2019s not low on crazy feats of strength and look-at-me exercises. Leave the high risk, ego-inflating trends to the TikTok generation.<\/p>\n

    Record. Record. Record.<\/h3>\n

    If you\u2019re not keeping a training log, start. Jot down exercises, sets, reps, weight used, and anything else you think might be important. You can\u2019t build your house without keeping track of your plan.<\/p>\n

    The Right Exercises for More Size and Less Pain<\/h2>\n

    Now let\u2019s take a look at a few movements that might be doing more harm than good, even though they\u2019ve been mainstays in the past. Don\u2019t worry, though. You\u2019re not doomed to trade beloved barbells for \u201csafer\u201d machines, start and end every workout with boring cardio, or make trips to the physical therapist for basic maintenance.<\/p>\n

    \"bald
    Credit: Rido \/ Shutterstock<\/figcaption><\/figure>\n

    Squat<\/h3>\n

    One of the most popular exercises of all time, the squat \u2014 front<\/a>, back, or Zercher<\/a> \u2014 is the unofficial grand marshal of leg mass. Unfortunately, it\u2019s also made plenty of knees and backs suffer along the way. With too many bouts of pain, it\u2019s then (maybe unfairly) thrown on the bad-for-you pile.<\/p>\n

    There may be a little bit more at play here than just a \u201cbad exercise.\u201d Ankle mobility is a problem with many whose knees cry out on every rep. With poor ankle mobility comes an unstable base which leads to painful knees and an overstressed lumbar spine. (2<\/a>)<\/p>\n

    The Fix:<\/strong> If you\u2019re reluctant to say goodbye to squats, at least perform daily stretches for your ankles. In the meantime, squat with your heels elevated on a plate to make the ankle angle less stressful. (3<\/a>) You can also try front squats on for size. Still in pain? Bulgarian split squats<\/a> will humble your ego in a heartbeat.<\/p>\n

    Bench Press<\/h3>\n

    Much like the squat, the flat bench press<\/a> has a similar reputation for delivering results, often at the price of tender shoulders and elbows. Probably the most ego-based lift ever invented, the bench press isn\u2019t for everyone. If you\u2019re able to bench with good technique but still have pain, there is hope.<\/p>\n

    The Fix: <\/strong>One mistake many lifters make is they angle their elbows too wide in the bottom position. This can put the shoulder joint in a very vulnerable position. To mitigate injury risk, angle your upper arms about 45-degrees from your torso and have the bar touch the lower portion of your pecs. This will place your shoulder in a much more stable position. If that still doesn\u2019t do the trick, opt for dumbbells using the same angle for your upper arms.<\/p>\n

    Deadlift<\/h3>\n

    The deadlift<\/a> has long been viewed as a hallmark of sheer full-body strength. The mere thought of lifting a heavy load from the ground exudes raw power. However, many spines are pleading for the insanity to stop. Yes, the deadlift is a functional work of art, but time (and a ton of weight), can take its toll.<\/p>\n

    The Fix: <\/strong>One modification is utilizing a trap bar<\/a>. This will prevent an overextension of your lumbar and shift more of the load onto your thighs, relieving lower back strain. If your gym doesn\u2019t have a trap bar, mimic the movement by lifting dumbbells from blocks.<\/p>\n

    Shoulder Press<\/h3>\n

    Whether it\u2019s standing, seated, with a barbell, or with dumbbells, many lifters see the overhead press<\/a> as an ego lift early in their lifting careers. Heavy loads and partial reps will eventually have their way with your shoulder joints and most of these lifters end up learning that metal beats flesh.<\/p>\n

    The Fix: <\/strong>Overhead pressing is a fundamental and functional move, so it\u2019s understandable you\u2019d want to find a way to keep it in your program. One of the best alternatives is to grab a pair of dumbbells and perform seated presses with a neutral (palms facing each other) grip. This will put your shoulders in a stronger and safer plane of motion by having your elbows pointing forward instead of out to the sides (which is their natural orientation). <\/p>\n

    Pull-Up<\/h3>\n

    The reason so many lifters don\u2019t do pull-ups<\/a> is because they say they can\u2019t do pull-ups. Pull-ups are another functional movement and also one of the best muscle-builders ever. But what if shoulder pain won\u2019t let you do them?<\/p>\n

    The Fix: <\/strong>Instead of opening up your chest and pointing your elbows out to the sides, contract your abs to pull your pelvis slightly forward. While you do this, point your elbows slightly forward as well. Remember the shoulder press trick? Same thing applies here, you\u2019re just pulling upwards instead of pressing upwards. Using a neutral-grip also helps to keep you in a joint-friendly position.<\/p>\n

    Leg Press<\/h3>\n

    Ah yes, the leg press. The one machine where anyone can look like a beast. Its short range of motion and angled sled allow you to pile on the plates and pretend to do some serious work. But, unbeknownst to many, this machine can cause some serious back and knee issues.<\/p>\n

    If you use too much range of motion and bring your legs down too far, your lower back can rise up off of the pad which \u201ccurls\u201d your lower spine and exposes it to direct stress. Under load, a curved spine is in big trouble. Knee pain is another common issue, especially when pressing through your toes which causes shear stress to your patellar tendons.<\/p>\n

    The Fix: <\/strong>First, lighten the load. Next, once you sit down, pull your butt down and remain in contact with the pad at all times. You can avoid rolling your lower back up and off the pad by shortening your range of motion slightly (\u2018slightly\u2019, being the keyword there).<\/p>\n

    Finally, be sure to push the plate with your heels. This is where our old friend ankle mobility comes into play. If you\u2019re not quite there yet with your ankle range of motion, you can reinforce pushing through your heels by positioning your feet slightly higher on the platform which makes it more difficult to press with the toes.<\/p>\n

    You\u2019re Not Done Yet<\/h2>\n

    It\u2019s said that wisdom comes through experience. At this age, experience is one of your biggest advantages. Training for hypertrophy after 40 doesn\u2019t have to be some giant overhaul. All it takes is applying some wisdom, making some modifications, and swallowing your ego to get those gains rolling again. Just remember, you\u2019re making adjustments now so you can keep stepping through the gym doors for plenty more years to come.<\/p>\n

    References<\/h2>\n
      \n
    1. Henry A. Feldman, Christopher Longcope, Carol A. Derby, Catherine B. Johannes, Andre B. Araujo, Andrea D. Coviello, William J. Bremner, John B. McKinlay, Age Trends in the Level of Serum Testosterone and Other Hormones in Middle-Aged Men: Longitudinal Results from the Massachusetts Male Aging Study, The Journal of Clinical Endocrinology & Metabolism<\/em>, Volume 87, Issue 2, 1 February 2002, Pages 589\u2013598, https:\/\/doi.org\/10.1210\/jcem.87.2.8201<\/li>\n
    2. Fuglsang, Emil I.; Telling, Anders S.; S\u00f8rensen, Henrik Effect of Ankle Mobility and Segment Ratios on Trunk Lean in the Barbell Back Squat, Journal of Strength and Conditioning Research: November 2017 – Volume 31 – Issue 11 – p 3024-3033 doi: 10.1519\/JSC.0000000000001872<\/li>\n
    3. Charlton, Jesse M.; Hammond, Connor A.; Cochrane, Christopher K.; Hatfield, Gillian L.; Hunt, Michael A. The Effects of a Heel Wedge on Hip, Pelvis and Trunk Biomechanics During Squatting in Resistance Trained Individuals, Journal of Strength and Conditioning Research: June 2017 – Volume 31 – Issue 6 – p 1678-1687 doi: 10.1519\/JSC.0000000000001655<\/li>\n<\/ol>\n

      Featured Image: Rido \/ Shutterstock<\/em><\/p>","protected":false},"excerpt":{"rendered":"

      It\u2019s every lifter’s goal to pack on muscle and get stronger, right? If not, why go to the gym so darn much? You probably started in your teens and toyed around to figure out what worked and what didn\u2019t. You built some muscle and had a great time reaching some hard-earned milestones. Who doesn\u2019t remember their first time…<\/p>\n","protected":false},"author":1219,"featured_media":159622,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4653],"tags":[4703,4704,245,4702,4707],"acf":[],"yoast_head":"\n10 Essential Muscle-Building Tips for Lifters Over 40 | Breaking Muscle<\/title>\n<meta name=\"description\" content=\"So you're over 40. There's still plenty of muscle-building to be had. 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