My 12-point system to get a muscular body after the age of 40.
I started at age 40 with a plan to change my body, this is how I looked…with many serious health issues.
Fast forward and I am now nearly 51, this is a photo of me taken last week.
EVERY YEAR I have managed to increase size, shape and aesthetics even past the age of 50.
This is my 10-point plan for obtaining a muscular body after the age of 40:
Sitting on the coach with a beer in one hand, fat tummy, watching tv and generally look bad, what you don’t realize is that what you are doing is slowly dying and killing yourself. You need to look life in the eye again, you need to choose life, get up and LIVE again. You need to change yourself from the inside. Appreciate the small things in life, start caring for people in need, make right with God, start liking the person you see inside and out and respect yourself. Such life altering choices make one want to get up and LIVE and go to gym to re-invent your body. Such choices make the whole process so much easier and WORTHWHILE…
Diet determines 80% of your bodybuilding success. You REALLY need to get to grip with this. If you are not prepared to follow proper muscle growth diet guidelines your body will not respond even to the best training and best supplements regimes. Your results will be very mediocre at best. This is what separate the hero’s from the average…the diet!
Here is a link to a proper building diet: http://gertlouw.com/2014/10/27/muscle… and proper cutting diet: http://gertlouw.com/2014/08/16/cuttin…
You must align the diet for YOUR body. No two bodies re-act the same to the exact same diet. Every 14 days you need to monitor how your body reacted the past 14 day to the diet to determine if you lost muscle weight (bad), fat (good) or both (bad) and then adjust the diet accordingly in a specific fashion. It is not as difficult as it sounds, here is a link to the exact process you need to follow: http://gertlouw.com/2015/06/01/forcin…
Training determines 15% of your bodybuilding success. Next to diet this is 2nd most important. You must train at least 4 times a week and not more than 5. At age above 40 the body need more time to recover and grow, I find 4 the best balance (Mon, Tues, Thurs, Frid). Less than 4 is not advisable. It is too infrequent training and put you in danger of injury and is not conducive to muscle growth. Keep sessions never longer than 90 mins preferably 50 min.
Training MUST be split as follows due the body being older than 40:
• 3 months building phase (6-8 reps per set, EACH set to complete muscle failure)
• 1 week rest
• 3 month cutting phase (12 – 20 reps per set , 30% lighter weights, never to failure)
• 1 week rest
The above training regime allows for a serious 3 month growth spurge but place serious strain on tendons and joints which then need to recover and strengthen during the cutting phase.
You cannot start training top failure you need at least a 3 month period of gradual weekly weight and intensity increases to reach the starting point of muscle failure for the next 3 month with the building phase program.
You MUST also adjust your diet for the appropriate phase:
Building phase diet: http://gertlouw.com/2014/10/27/muscle… and proper Cutting phase diet: http://gertlouw.com/2014/08/16/cuttin…
During the building (growth) phase you MUST train to absolute muscle failure on each set. This is a key principle for growth. Failure means total and utter failure – mentally and physically you must not be able to lift that weight one more set. If you train with sufficient failure intensity you WILL grow! Those that do not push the limits will stay mediocre – full stop.
…see video for rest
[My Fitness site] http://www.gertlouw.com
[My COMPLETE TRANSFORMATION program] http://gertlouw.wordpress.com/my-transformation-program/
[Facebook page] https://www.facebook.com/Scoobymuscle
Happy training! Cheers…