Testosterone is the hormone predominantly responsible for human muscle synthesis. Unfortunately for men and women alike, natural testosterone production typically peaks in your mid-20s, according to Dan Benardot, PhD., a strength and nutrition specialist, in his book "Advanced Sports Nutrition." For athletes in their 30s, strength training and nutrition have to focus on methods that will resurrect testosterone production to build new muscle.
Step 1
Lift heavy weights. Bodybuilding coach and author Stuart McRoberts, in his classic book "Brawn," explains that heavy weightlifting creates a demand on the endocrine system that encourages testosterone production, which leads to new muscle growth. Unlike younger athletes, 30-somethings do not naturally gain lean muscle mass, so stimulating this testosterone production is critical.
Step 2
Use compound movements that use multiple joint movements to execute. Focus on the barbell squat, bench press and deadlift. Sports scientist Vladimir Zatsiorsky, PhD., writes in "The Science of Strength Training," that these exercises allow you to move more weight at one time. This leads to increased muscular strength as well as an increased endocrine response.
Step 3
Eat more food. Strength coach Mark Rippetoe, in "Strong Enough?" explains that people generally don't eat enough to gain muscle. The owner of Wichita Falls Athletic Club, Rippetoe explains that most aspiring strength athletes, even those just interested in adding 10 to 20 lbs. of muscle, need to increase their weight-maintenance caloric intake by at least 2,000 calories a day. Record the amount of food you eat in a journal, so you know that you are eating enough to build muscle in your 30s.
Step 4
Focus your increased caloric intake on proteins and fats. Rippetoe and Benardot both explain that these are the most critical macronutrients for athletes in their 30s--and beyond--who are interested in building new muscle. While your body can synthesize the glycogen it typically gets from carbohydrates, through the process of glyconeogenesis, fats and proteins are crucial. Eat protein to provide the amino acids necessary to build new muscle. Consume dietary fats and cholesterol because these are critical precursors to testosterone production. Shortages of these two macronutrients in your diet will preclude your ability to build new muscle in your 30s.
Things You'll Need
- Olympic-type barbell and weight plates
References
- "Advanced Sports Nutrition"; Dan Benardot, PhD.; 2005
- "Strong Enough"; Mark Rippetoe; 2009
- "The Science of Strength Training"; Vladimir Zatsiorsky; 1995
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