Training for Older Guys: How to Build Muscle in Your 40s and Beyond

As you get older, you start to lose muscle mass. You also gain fat more easily as your metabolism slows down (caused partly by this loss of muscle tissue). And on top of that, your ability to respond to and recover from exercise becomes compromised.

So if you are an older guy, you’ll have a tougher time building muscle and staying in shape than the younger guys do.

But that doesn’t mean you can’t do it. If you are in your 40s, 50s, 60s – or even older, you can still get tremendous results from your efforts in the gym, provided you realize that you can’t train the same way as you did when you were in your 20s. You need to make some sensible adjustments.

So in this article, I’ll tell you exactly how you should train to build muscle size and strength in your 40s and beyond. Continue Reading →

Should You Do Cardio Before or After Weights?

Whether you are aiming to build muscle, lose fat or just stay fit and healthy, it’s important to include some sort of cardiovascular training into your weekly routine.

If you are looking to build muscle, it should be used to help keep your fat gains to a minimum while you are gaining muscular bodyweight.

And if you are trying to lose fat, you can use it to increase your calorie deficit, alongside a properly constructed fat loss diet plan.

But when should you do your cardio in order to get the best results? Should you do cardio before or after weights? Or should you do it at a completely different time? Well, let’s take a look at each of these situations. Continue Reading →

The Body Transformation Blueprint Review

BTB Cover EbookAre you tired of gimmicky, over-hyped training programs that fail to deliver the results they promise? Do you just want the real, research-proven facts about what it really takes to build muscle, gain strength and lose fat as quickly and effectively as possible? If so you might want to take a look at The Body Transformation Blueprint by Sean Nalewanyj.

The fact is that most of the muscle building and fat loss information you read online, and in the muscle mags, is complete BS, and will only ever give you mediocre results at best. But Sean spent years scouring through research papers and scientific journals, studying the real science of training and nutrition. And after he used this information to transform his own body from skinny to jacked, he wrote down his methods so that others could benefit from them too. And this led to the creation of The Body Transformation Blueprint.

BTB is said to be “the ultimate science-based, no BS muscle building and fat loss guide and 1-on-1 coaching system”. But is it really as good as it’s made out to be? And more importantly, is it the right program for you? Well, here’s my review of the guide so you can decide that for yourself. Continue Reading →

Carb/Calorie Cycling for Better Body Composition

muscles 2 flickrIf you want to build muscle with little or no fat gain, or lose fat with little or no muscle loss, then carb cycling should definitely be part of your nutritional strategy.

In fact, by using carb cycling, some people are able to build muscle and lose fat at the same time. Though this will seldom be optimal, and to get the best results you’d be much better off concentrating on one goal (muscle gain or fat loss) at a time.

But, by using carb and calorie cycling, you’ll be sure to get superior results, in terms of improved body composition, as compared to what you would get by following a more standard diet plan. So in this article I’ll explain exactly what carb cycling is, why it’s so effective, and how best to use it to achieve your own particular goals. Continue Reading →

The Opposing Muscle Groups Workout Routine for Massive Size Gains

If you’re looking for a great workout routine to pack on muscle as quickly and efficiently as possible, you won’t go far wrong with the opposing muscle groups routine.

Also known as agonist/antagonist training, this type of routine was a favorite of Arnold Schwarzenegger (and many of the other 70s bodybuilders), who always believed that training opposing muscle groups made sense. And you certainly can’t argue with the results it gave him.

So what does an opposing muscle groups routine involve, and what makes it such an effective way to train? In this article, I’ll answer those questions, and I’ll also give you an example of a workout routine that you can use to get started with straight away. Continue Reading →

5 Awesome Benefits of Creatine Monohydrate

creatineCreatine monohydrate is the most well researched, proven and effective performance enhancing nutritional supplement available today. So if you want to get the best possible results from your training, you’ll probably want to be using it on a regular basis.

Creatine is an organic compound that is produced naturally in the body – in the liver, kidneys and pancreas. And it’s also found in certain foods, particularly red meat and fish.

But if you want to experience the full benefits that creatine has to offer, your tissues need to be fully saturated with it. And the only way you can achieve that is by supplementation.

There are actually a number of benefits you can experience from taking creatine regularly, but the five main ones are as follows: Continue Reading →

Intermittent Fasting for Fat Loss: 5 Reason’s Why It’s so Effective

If you want to lose excess body fat, all you really need to do is consume fewer calories than you expend (i.e. eat at a calorie deficit) and take a few steps to ensure you maintain your muscle mass while you are losing the fat.

But if you are finding it difficult to get the results you want, there could be a simple solution to that – intermittent fasting.

Intermittent fasting is simply the practice of going without food for short periods of time on a regular basis. This could mean not eating for a period of 20-24 hours once or twice per week, or, alternatively, you could just do 14-16 hours each day – which is basically just skipping breakfast.

There are a number of reasons why intermittent fasting works so well for fat loss, but here are the top five of them. Continue Reading →

The Mechanisms Of Muscle Hypertrophy: What Causes Muscles To Grow?

bodybuilder 7 wcAs we all know, when you lift weights your body responds to the challenge by increasing the size and strength of the muscles involved in the lift so that you will be able to do the job more easily next time. But what are the specific mechanisms involved that actually cause this to happen?

Well, there are three main underlying mechanisms that trigger a growth response in skeletal muscle. These are mechanical tension, metabolic stress and muscle damage. So if you want to achieve maximum muscle growth you need to train in a way that will optimize the effects of all of these.

So in this article I’ll give an outline of each of these mechanisms of muscle hypertrophy and I’ll also explain how best to train in order to get the full benefits of all three of them… Continue Reading →

How To Get Six Pack Abs – The Definitive Guide

It seems that virtually everyone wants six pack abs these days, yet very few people ever achieve them. So if you do manage to get a six pack, it sets you apart from most other people.

And although it will take a fair degree of determination, the approach required to do it is actually very simple. So in this article I’ll explain exactly how you can get six pack abs.

But first you need to realize that there are no quick fixes. You won’t get a six pack by simply doing an eight minute ab workout every day, or by using the latest gadget you saw on the shopping channel.

To get a six pack, you will need to do two things – build up your abdominal muscles, and burn off the fat that covers them. Continue Reading →

Modified German Volume Training for Extreme Size Gains

bodybuilder 5 flickrIf you are looking for a way to gain as much muscle mass as possible, as quickly as possible, you might have considered giving German Volume Training a try.

It’s tough, and it’s definitely not for beginners. But if you’ve been training for some time, and made some decent gains, but your progress has slowed right down, and you need a change, you may have thought this could be just what you need to take your results to the next level.

German Volume Training has been used, apparently with great success, since at least the early 70s. Bev Francis used it in her early days of bodybuilding to make her the most massively muscled female bodybuilder of her time. And Jacques Demers, a team Canada lifter, accredited his amazing leg size to German Volume Training.

So, what exactly is German Volume Training, and is it really a good way to train for natural lifters? Or, could a slightly different approach work better? In this article, I’ll answer those questions. Continue Reading →