Gaining muscle when you are over 40 is pretty much the same as gaining muscle at any age. You must first create a growth stimulus by training with weights in the gym, then supply your body with the nutrients needed to recover and rebuild muscles bigger and stronger. The only difference is that you must optimize your training to account for the metabolic and hormonal changes that occur with age. Not only can you gain new muscle, but you can prevent these natural side effects of aging from limiting your fitness goals for life.
Step 1
Peform weight training workouts three to five days per week for 60 minutes or less. Find a good program from the Bodybuilding or X-rep websites (see Resources below). With age, the emphasis on focused brief training sessions increases because the stress hormone cortisol can negate the positive effects of training by inhibiting muscle growth. Stick to a program for at least four weeks, then try something new for a month or so.
Step 2
Warmup properly to prevent injuries. Start every workout with a five- to 10-minute walk on the treadmill to get blood flowing to the muscles. For each weight-training exercise, do at least one warmup set with slow controlled repetitions to pump blood into the training muscle. These lighter preliminary sets prepare the muscles and joints for the heavier training to come.
Step 3
Do the fewest number of sets needed to create a growth stimulus. As a beginner, it is better to do lighter weight sets, numbering three to five for each exercise, to get the feel for the movements. More advanced trainees can reduce the number of sets and train more intensely. Fitness experts Jonathan Lawson and Steve Holman recommend this HIT or high-intensity training for more efficient muscle growth stimulus. This would involve performing one or two sets to positive muscle failure (following warmups). Failure means that you cannot do another controlled repetition.
Step 4
Add x-reps to the last set of each exercise. X-reps are six to eight inch partial repetitions, done just below the mid-point of the range of motion for any exercise. For example, at the end of a set of bench press, with the help of your spotter, you would do mini-repetitions halfway between your chest and the point where your arm are fully extended above you. Do eight x-reps at the end of just one set per exercise. Using them on multiple sets would be too much and could lead to over-training or injury.
Step 5
Do 30 minutes of cardio immediately following your weight training workout. Low-intensity cardiovascular exercise, such as walking on a treadmill or riding the exercise bike, will burn fat almost exclusively, according to "Combat the Fat" author Jeff Anderson. Weight training burns glycogen, a muscle-stored carbohydrate, leaving only body fat to be utilized for energy during your cardio session. The low-intensity preserves muscle tissue, which can be burned for energy with higher intensity forms of cardio.
Step 6
Eat five or six smaller, clean meals per day. Eating clean means taking in lean, low-fat proteins, low-glycemic carbohydrates (oatmeal, brown rice or sweet potatoes) and healthy fats, such as flaxseed or olive oil, avocados or nuts and seeds. More frequent meals keeps insulin levels low, preventing excess fat storage, as well as preventing spikes in cortisol, which burns muscle away, the opposite of your goal.
References
- "Xtreme Lean;" Jonathan Lawson and Steve Holman; Homebody Productions; 2006
- "Combat the Fat;" Jeff Anderson; CQC LLC; 2008
- "The Abs Diet;" David Zinczenko; Rodale; 2004
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