The trend of training after 40 years old, when surfing the web where you get information, is to moderation. A lot of warm-ups, moderate loads, stretching (grandpa quadra must think about sparing his small fragile body… ). So here’s another approach, that of a quadra who doesn’t want to consider the gym as a geriatric service. Indeed, through some principles of bodybuilding, you will see that it is possible to build muscles after 40 years old and to increase your testosterone level. This is how to (re) become an Alpha Male with bodybuilding.
After the age of 40, priority is given to basic exercises
After the age of 40, the fall in testosterone accelerates. This anabolic and virilizing hormone decreases and it influences our physical condition. This is why you should concentrate your strength on basic and compound movements, the so-called polyarticular exercises. The muscle-building exercises concerned are the squat, the ground lift, the developed with bar and dumbbells, the bar and pulley pulls. Favour free weights with bars or dumbbells and avoid specific machines as much as possible. The basic exercises should be your priority because, unlike machines, they will allow you to naturally work other stabilizing and antagonistic muscles that will intervene for the good progress of the exercise.
Free weight exercises stimulate hormones.
According to one study*, the intensity of the hormonal response is greater with free-loading exercises compared to exercises on specific machines. Whether it is testosterone or growth hormone, the stimulation is greater with free weight exercises. The interest of doing weight training after the age of 40 with basic exercises is therefore twofold. In fact, not only are basic exercises more effective in building muscle, but they also naturally stimulate your hormones.
Although the multitude of weight training machines that are offered in the fitness rooms are attractive, concentrate on classic weight training with simple basic exercises.
Even after the age of 40, you have to put on weight.
You’ve always been told not to put on heavy, train light and feel the movement. At the risk of exaggerating a little, this is called rehabilitation, not weight training. You’re experiencing a gradual drop in testosterone, so be aware that training with heavy weights has a beneficial effect on your testosterone levels.
Heavy lifting for even more male hormone
Indeed, a study to demonstrate that heavy training has a positive impact on hormone production** and mainly testosterone production. In addition, lifting bigger weights improves the connection between the muscles and the central nervous system, which will allow for the recruitment of more muscle fibers. Heavy and intensive training causes more muscle repair and therefore recruits more testosterone to promote protein synthesis.
Reminder: Heavy is relative to each one, by heavy we mean the impossibility of going beyond ten repetitions while maintaining a correctly executed movement.
While many people in their forties are chaining up aperitifs and ruining their physical condition, prefer to load up your bars rather than hang a load on the bar!
More recovery for more muscles
At 40 years old, we are still young of course, but we still need to recover. Let’s be honest, we need recuperation a little more than when we were 20 years old.
Why recuperation is important
The training will trigger and stimulate the muscle grip. To do this, the body will have to adapt to the muscular stress it is undergoing. It therefore needs time to recover and repair damaged muscle fibers. Indeed, muscle reconstruction also requires energy, and therefore rest must be arranged.
After a session it is necessary to rebuild the energy reserves used such as glycogen. An intake of BCAA’s, amino acids that the body does not produce, is important. Indeed, they allow the body to return to the phase of muscular reconstruction.
Recovery also helps to relieve the joints that are under great strain during movements with heavy weights. Resting will also allow a better recovery at the level of the nervous system.
How to recover
Sleep remains essential, it is the basis of recovery at all levels. For this, a glycine supplement can promote deep sleep and allow a better recovery.
Having weekly rest days is also important. To do this, it will be necessary to ensure that the distribution of the weight training program is logical and well designed. For example, working the legs with squats the day after a deadlift is not a very logical choice. It is better to do the leg work before or take a rest day after. Training every other day is a strategy that can pay off over time. Recovery not only impacts not only the good progression in weight training, but also the following sessions.
Strength training at 40 is the cure for youthfulness
So the quadras, motivated to send the watts into the weight room? Remember that training should not only be seen as a sport leisure. In fact, weight training at age 40 is a healthy way to boost your hormonal system and your body.
In addition, don’t hesitate to use supplements to boost your hormones naturally. After the age of 40, testosterone boosters and products of the same type are useful.
So think about concentrating your strength on basic movements with weight. To always want to perform well will allow you to keep and even gain muscle. Decreasing your intensity during training is a sure regression, especially after 40 years of age. That’s why it is also necessary to take care of rest, the rest of the warrior!