OVER 35: MUSCLE GROWTH METHODS

 

5 Scientifically Backed Methods to Force More Muscle Growth for Men Over 35

Introduction

• Building muscle becomes challenging after 35 due to:
• Reduced testosterone levels
• Slower metabolism
• Decreased muscle mass
• Despite challenges, significant muscle gains are possible with the right strategies

1. Prioritise Progressive Overload

Understanding Progressive Overload

• Gradual increase of stress on the body during exercise
• Fundamental for building muscle mass and strength
• Necessary as muscles adapt to given loads

Implementing Progressive Overload

• Increase Weight: Gradually add more weight to lifts
• Supported by Rhea et al. (2003) study
• Increase Repetitions: Perform more reps at a given weight
• Increase Sets: Add more sets to your routine
• Supported by Schoenfeld et al. (2017) meta-analysis

2. Optimise Your Nutrition

Importance of Protein Intake

• Critical for muscle repair and growth
• Higher protein intake needed as you age
• Supported by Paddon-Jones et al. (2008) study

Macronutrient Ratios

• Protein: 1.6-2.2 grams per kilogram of body weight daily
• Whey protein enhances muscle protein synthesis (Tang et al., 2009)
• Carbohydrates: Essential for energy and recovery
• Fats: Crucial for hormone production, including testosterone

Timing Your Nutrition

• Pre-Workout: Balanced meal with carbs and protein 2-3 hours before
• Post-Workout: Meal or shake with 3:1 carbs to protein ratio within 30 minutes
• Supported by Ivy (2004) study

3. Incorporate Compound Exercises

Benefits of Compound Exercises

• Involve multiple joints and muscle groups
• Allow lifting heavier weights for greater muscle stimulation

Essential Compound Movements

• Squats: Target quadriceps, hamstrings, glutes, and core
• Deadlifts: Engage entire posterior chain
• Bench Press: Works chest, shoulders, and triceps
• Pull-Ups/Chin-Ups: Target back, biceps, and shoulders

Scientific Support

• Hakkinen et al. (1998): Compound movements increase testosterone and growth hormone levels

4. Ensure Adequate Recovery

Importance of Sleep

• Vital for muscle recovery and growth
• Growth hormone release during sleep aids muscle repair
• Supported by Dattilo et al. (2011) study

Active Recovery Techniques

• Foam Rolling: Reduces muscle soreness, improves flexibility
• Stretching: Enhances muscle elasticity and range of motion
• Light Exercise: Promotes blood flow to muscles

Avoiding Overtraining

• Can lead to muscle breakdown and increased injury risk
• Incorporate rest days into routine
• Fry et al. (1998): Overtraining decreases performance and muscle mass

5. Leverage Advanced Training Techniques

High-Intensity Interval Training (HIIT)

• Short bursts of intense exercise followed by rest/low-intensity periods
• Improves cardiovascular health and muscle endurance
• Supported by Gillen et al. (2016) study

Drop Sets

• Perform exercise to failure, reduce weight, continue to failure again
• Increases muscle fatigue and stimulates growth
• Supported by Fink et al. (2016) study

Supersets

• Perform two exercises back-to-back with minimal rest
• Increases workout intensity and volume
• Supported by Robbins et al. (2010) study

Conclusion

• Building muscle after 35 requires a strategic approach
• Incorporate:
• Progressive overload
• Optimised nutrition
• Compound exercises
• Adequate recovery
• Advanced training techniques
• Following these methods can lead to significant muscle gains and maintain a strong, healthy body