HOW TO ADD MUSCLE MASS AFTER AGE 40? FOUR SOLID TIPS FOR MEN TO SLOW THE AGING PROCESS

CAN I ADD MUSCLE AFTER AGE 40? WHAT ABOUT 50? AM I JUST KIDDING MYSELF? …

I’ve asked these questions numerous times over my 5 decades on this earth. I’m sure you have too. Maybe you are asking yourself one of those same questions now. If so, read on.

THE BAD NEWS

Let’s get right to it. I’ll be as brief as possible as this part is the negative information we all need to keep in mind. Between ages 20-40, men hit a “peak” level of mass. After 40, we lose 0.5% of muscle mass per year up until 50. Then after 50, you guessed it, more suck, we lose 1-2% muscle mass EVERY YEAR till age 60. After 60, I’m sorry, 3% per year. (Schoenfeld)

In addition, yes, more good news, between 60-80, we lose a large number of muscle myofibrils and enjoy also “an alteration in the chemical and physical properties of skeletal muscle protein.” I could go on, but I don’t think we need to. You get the big dark picture. (Schoenfeld)

As I move on toward the positive, let me impart a little jargon, which if anything, can be utilized to impress family, friends, and or exercise partners. You need to know the big bad word… Sarcopenia. Yes, it sounds like a small island off of the coast of Italy, but trust me you don’t want to visit there.

Sarcopenia, is “age related loss of muscle tissue” due to ageing. Ok, that’s the shitty part over, but all is not lost.

IT’S NOT ALL DOOM AND GLOOM

Now, before I make you feel much better, I want to assure you my information comes from an outstanding source. Preeminent international authority on muscle hypertrophy (growth) with dozens of letters after his name, Brad Schoenfeld. His findings are based on exhaustive, accurate, and varied exercise science studies. His word is good. (Schoenfeld)

And, with my over 40 years athletic and weight lifting experience I can feel confident passing along this critical information to you without fanfare and fluff.

So, even though studies and statistics can leave us manly men over 40 depressed and dejected, we need to also be very aware of some other important facts. Facts that I much prefer to pass along my friends. There are four.

TIP # 1 – KEEP PUMPING IRON

FIRST, PUMP IRON – SLOW MUSCLE LOSS. Pumping iron, especially as we become vintage men, is proven to SLOW NATURAL MUSCLE LOSS!

In multiple studies it has been proven that hitting the gym and lifting weights on a consistent basis – with all other factors considered – (Genetic, environmental, and quality of training etc.) there is no doubt that over 40, 50, 60, and shockingly upwards, YOU CAN PRODUCE LEAN MUSCLE MASS, and according to my go to expert Brad himself, you can create muscle even “ABOVE THAT IN SEDENTARY YOUNGER PEOPLE.” (Schoenfeld)

In one study, 1700 men of all ages from 45-80 years old completed a strict, identical, 10 week strength training program. And you know what? RESULTS WERE CONCLUSIVE THAT ALL THE MEN GAINED SIMILAR AMOUNTS OF LEAN MUSCLE TISSUE. Yes, not a typo, ALL at a similar rate. (ACE)

TIP # 2 – LIFT CONSISTENTLY AND INTELLIGENTLY

SECOND, LIFT REGULARLY, LIFT SMART. lifting weights progressively, using a regular, well thought out, and effective individually catered routine, can result in muscle gains, EVEN AS WE AGE. Studies support the fact that, older men can and routinely do experience “Hypertrophic gains in EXCESS OF 20%.” (Schoenfeld)

According to Schoenfeld, even the elderly (over 75 years of age) RESPOND FAVORABLY to resistance training with “increases in cross-sectional area (of muscle mass) of 1.5 to 15%. (Schoenfeld)

What’s very interesting is that other data indicates clearly, “that moderately higher training volumes become increasingly beneficial to maximize muscle mass as we age.” What is also noted too, is that a sweet spot exists, meaning, too much volume, can be detrimental, too little, not enough. That’s all I’m saying here, I discuss volume in much more detail in my other Roll Call. (Schoenfeld)

TIP # 3 – RECOVERY PROPERLY

THIRD, TAKE MORE TIME TO RECOVER. Move that iron regularly, however make sure you master recovery. Like everything, as we age, our ability to recuperate and recover becomes less efficient. We take longer! I know I ache more and need more off days in between workouts, and I’m sure you do too.

It’s no surprise that the younger you are the faster you make gains and recover, couple that with many misled younger gym rats ingesting anabolic steroids, which in turn speeds recovery even more, it leaves us natural grizzly studs feeling weak and old. But don’t! We are older, but oh so much wiser. Take the appropriate time you need to recover.

Brad Schoenfeld recommends that fewer weekly training sessions benefit men over 40 greatly. Not only can we recover fully, but also make as much mass gains as we can humanly possibly attain – regardless of our gray hairs and achy shoulders. (Schoenfeld)

TIP # 4 – BE OPEN TO RECOVERY OPTIONS

FOURTH. BE OPEN TO ALL FORMS OF RECOVERY. Massage, quality supplements, hot tubs, meditation, stretching, try many, do what works and what you enjoy.

I hope you gained some clear, qualified, real world knowledge about making mass gains beyond age 40 and 50. I hope some myths were dispelled. I have listed my main source at the end of this Roll Call. Check it out. Dry at times, but excellent, solid information.

NO MORE EXCUSES, IGNORE THE NAYSAYERS, AND GET PUMPING

All of this information, coupled with my professional education, training, and experience, only reinforces my beliefs. When combined, cardiovascular exercise, stretching, a relatively clean diet, and good recovery plan with plenty of sleep, weight training done progressively and correctly, in the right amount of volume, can and does lead to not only slowing the ageing process for men over 40, but also provides an open window for older men to still make mass gains and become the best version of themsleves, they can be.

I encourage you to check out all of my other Airforcefiredawg Training Roll Calls, in which I cover plenty of essential tips on how to stay healthy and jacked after 40!

See you at the next Roll Call.

Shift dismissed!

SOURCES/CITATIONS

• Science and Development of Muscle Hypertrophy (Second Edition), Schoenfeld, Brad, Human Kinetics, 2016,21.
• American Council on Exercise: Personal Trainer Manual (Fifth Edition) ACE, 2014.

All images used here are either Public Domain or permissible to use with disclaimer that follows. Credit has been given to all of my sources. “The appearance of U.S. Department of Defense (DoD) visual information does not imply or constitute DoD endorsement.”