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 →

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 →

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 is it that actually causes this to happen? What are the specific mechanisms involved that produce muscle hypertrophy?

Well, there are three underlying mechanisms that appear to 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 should really have a basic understanding of each of these, so that you’ll be able to structure your training in a way that will optimize the effects of all of them.

So, in this article, I’ll give you an outline 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 →

How to Build Your Own Home Gym – For Less Than You Might Think

power-rackOver the years, I’ve trained both at home and at a number of commercial gyms. And although they each have their advantages and disadvantages, on balance I still prefer to train at home.

For a start, training at home is much more time efficient. You can train when (and how) you want, there’s no driving to and from the gym several times per week, and you never have to hang around waiting for the bench or the squat/power rack to become available. You also save money on your membership fees, as well as your travel costs, so the moderate cost of setting up a home gym will usually be recouped in 2–3 years.

You will need a reasonable amount of space, however, either in your garage, basement, or a spare room. And if you’re the sort of person who finds it difficult to motivate yourself to train at home, then you’ll need to stick to a commercial gym. But otherwise, if the idea of building your own home gym appeals to you, this article will tell you what you’ll need to do it. Continue Reading →

How to Get Big Arms in 4 Simple Steps

bodybuilder-1-wcVirtually every guy that’s ever lifted a weight would like to know how to get big arms. And you can understand why, as when you are wearing a T-shirt a pair of big muscular arms really sets you apart from everyone else. So in this article, I’ll explain how you can build up your arms in the fastest and most effective way possible.

But first, here’s a brief description of the arm musculature. The upper arm consists of three main muscles – the biceps, the triceps and the brachialis. The role of the biceps is to bend the arm at the elbow (elbow flexion) and also to supinate the forearm. The triceps straightens the arm (elbow extension). And the brachialis, which runs under the biceps and is really only visible when viewing the arms from the side, also flexes the elbow.

A lot of people make the mistake of concentrating too much on their biceps when training their arms, but the triceps is a larger muscle, so if you really want to develop your arms to the fullest you need to work these just as hard. So to get big arms, all you need do is follow these four simple steps. Continue Reading →

How to Build Big Shoulders

bodybuilder 7 flickrWhen you are wearing clothes, a good pair of shoulders is probably the most impressive part of any physique. They will make you look wide and powerful from all angles, and a pair of broad shoulders will also accentuate the appearance of a small waist. So in this article, I’ll tell you how to build big shoulders in the fastest and most efficient way possible.

But first you should know a bit about the structure of the shoulders (or deltoids, as they are more properly referred to). They are made up of three distinct heads – the front (anterior), the side (lateral) and the rear (posterior) deltoids. So for maximum size and thickness, all three heads need to be developed. But it’s the side head that needs the most emphasis if you are looking to create the appearance of width.

To properly develop the shoulders from all angles, you need two types of movements – overhead pressing movements and lateral raises. Continue Reading →