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On this episode, Coach Allan discusses some intermediate resistance training strategies to boost the effectiveness of your weight training.
Today, I want to take some time and talk to you about some of the more intermediate and advanced resistance training, things that you can do. And these are some of these things that are appropriate for people over 40. So I'll kind of emphasize this that if you're new at training haven't been doing something for more than a year, this episode is probably not going to be for you. You might learn a few things about muscle resistance training and things like that, but just recognize that the strategies and tactics that we're talking about here today are not for the new training.
If you haven't been training for at least six months and maybe a year or more, you might not want to look into these, but this is something, if you're really interested in weightlifting resistance training, you might find interesting. So I do want to start this episode off with a caution. If you're new, if you're new to this, then yeah, definitely think twice before trying some of these. These are not things that you do, particularly for if you're just bored with your program. If you're bored with your program, change up some of the exercises, change up your sets and reps do those other things that change up the workout and make it different and more interesting.
These are not something that you want to do if you're under trained, and that means, yes, probably about a year or so of consistent training, and then you kind of plateaued and you're not seeing the improvements that you wanted to see. Most people are going to be able to get enough benefit out of just basic weightlifting that they don't really need to do these things. You can build strength and muscle without these tools without these strategies, but just recognize that, yes, if you want to optimize your growth, optimize your strength, optimize your power.
These can be very powerful tools in your tool chest. And then the other side of it is when you implement some of these things because of the additional volume because of the way you're working, you do increase your risk of injury. I do take that into account. Injury is a very important thing. It's rule number one in resistance training, do not injure thyself, and so you do not want to injure yourself. So you really have to be very thoughtful about how you approach intermediate resistance training.
To start this conversation, I really want to get into volume because that's what we're really doing when we're doing these processes, we're trying to increase the volume of work or we're trying to increase the volume of intensity for what we're doing when we're doing these exercises. So just recognize that normally we could do weights, reps and sets, and that's going to be enough for us to improve or increase the volume of the work that we're doing. If I do one more set than I did before, then I've increased the volume.
If I've added more reps, I've potentially increase the volume. And obviously, if I'm doing the same number of reps and sets and I've increased the weight, you know that I've increased the volume and each of those is specific to how you're trying to train. So are you trying to train strength? Are you trying to train for muscle growth? Are you trying to train for muscular endurance or stamina or power? And so as you look at the way you're lifting, recognize that the way your lifting needs to align with what you're doing and the volume increases that you do also have to align with that.
So there are different ways. Like I said, we can do this. We can do more work per week. We can do more work per workout. We can increase the time that it takes for us to do each exercise. It's called time and attention, and we'll get into that in a minute. But what you do, what we're doing here is we're basically in most of these, we're trying to increase the volume of work, the volume of work that the muscle has to do. And so we'll get into a lot more detail in that as we go forward, but just recognize, I'm going to keep coming back this term volume and just realize that volume just means more work.
It means more work for the muscle, either in reps, set, time under tension or the weight we're lifting. Before you get started on a program like this, it's really important for you to define the purpose of why you're doing what you're doing, because each of these strategies helps a certain aspect of muscular development. And so you don't want to do something that's going to improve your strength if you're absolutely actually trying to increase power, and you may not want to increase muscle mass if you're trying to increase power.
So in looking at what you're trying to accomplish, recognize that the goal, the purpose drives the strategy that makes the most sense for you. Probably the most common way to increase volume. And the one that I would usually start with someone who's approaching the intermediate lifting stages, meaning they've done some lifting. They're comfortable with the full body workouts. It's an hour or so of work, and they get the reps in. They get the sets in, and as a result, they're seeing some benefit. But a lot of times what happens is then that kind of plateaus, and we need to add volume and a lot of times it's really hard to add volume to a single workout.
Meaning if I have you doing one exercise, two exercises for legs, one for chess, one for back, one for shoulders, and a little bit of core work. That's practically an entire hour workout already. To add more time to that workout isn't practical for a lot of people.
So one approach is to do splits. So typically a split. What that means is that you're splitting up the work across different body parts so that you can do more work each workout. But you're also going to have to do more workouts each week.
So a very common split is the upper and lower split. So what we'll do is we'll come in, say on Monday, and we'll do a lower body workout, so that's mostly leg work. So squats, leg press, lunges, split squats, maybe a little bit of machine work. And that's your leg workout. You'll hear the term leg day called out a lot. So you do a leg workout on Monday, and then on Tuesday, you come back in and you do an upper body workout. So that's where you're doing pushups, bench press, pulls, rows, different things like that.
You you might even throw up in some arm workout, some shoulder workout, and that's your upper body work. And so you've split into an upper lower Monday, Tuesday, maybe you take Wednesday off. You come back Thursday, Friday, and you do another lower upper. As a result, you hit your legs twice in the same week, which is what you would have done before. But now you've actually added more volume because you had more time to do more exercises, more exercises, then more sets and more reps for each of those parts. And as a result, they're getting more volume.
The other common split is called a push pull legs. And the way that works is you would come in and let's say on Monday, you go ahead and do your push and push is where you're moving away from your body. So you think of pushups bench press flies overhead, press that type of thing. So you're mostly working your chest and shoulders and then probably your triceps. A pull is when you're pulling something towards yourself. So you're doing a rows, you're doing lat pull downs and then potentially some other movements where you're working your biceps.
So that would then be the pull. And then your legs obviously is just a lower body workout, and you do a leg workout. Now the advantage of pushpull legs is then you've already given yourself the full two days off from that push workout. You could come right back the next day and do another push and you can rotate this all the way through and not have a day off effectively. Although I'd still encourage you every once in a while. Do take recovery day. There's a lot of volume.
So at some point it's probably worth taking a day off. So if I'm going to do a push pull legs, I'll do a Monday, Tuesday, Wednesday, Thursday, Friday, Saturday, and then I take Sunday off and that's six days of lifting. Each day I'm working a different part of my body. I'm getting each body part in twice per week, which is what I was doing mostly when I was doing full body, and so it gives me the opportunity to add a lot more volume by doing the split.
But it also means you're dedicating a lot more time to the gym than you would if you were just doing two 1 hour full body workouts. Now you're in the gym up to 6 hours a week, which can be quite a bit of time. So recognize to get more volume, you've put more time in.
Now, one way to get around this little bit of volume and time is to mix in a thing we call super sets or monster sets. Now, this is where you're going to do two exercises pretty much in a circuit, and the two exercises work different body parts so effectively you can get an exercise in faster because your rest period is effectively when you're doing a different exercise.
So an example of that would be if I wanted to do bench press and then I wanted to do dumbbell rows. And so I would do my bench press. As soon as I finish my bench press, I turn around and do my set of rows. And then as I moved back to the bench and make sure I'm getting enough rest between exercises. But you can kind of see how because I did it that way. I cut out a rest period that I would have had in between each exercise.
And as a result, I could get a lot more done. A monster set is where you put three or more exercises together in a circuit. And I don't want you to get this confused with circuit training, where you would walk in and there's a series of machines and you're just doing these eight different exercises in the circuit. This is when you're going heavy. If you're intermediate lifting, you're doing a lot more weight than you would be doing on those machines. You're probably working with free weights.
And so you would put together potentially three exercises that could be again, it could be the bench press. It could be a dumbbell row, as I said. And maybe your third exercise is squats or something for your legs. And so you do that monster set, and then now you can go right back into another round, and you basically have eliminated the need for those rest that'll allow you to get more volume in a shorter period of time. So you don't necessarily have to split your workout in multiple days.
You can add super sets and monster sets to reduce the amount of time, which allows you to do more sets or exercises for each body part in the same amount of time. It also can be very fatiguing. And I found that super sets and monster sets really aren't for me because I don't recover from the cardiovascular perspective of just exercise exercise. I need that little bit of rest time to get myself fired back up to really be able to optimize the weight that I'm doing. And another aspect of this is it is really hard in a commercial gym to set up a series of super sets without really just being all over the gym.
And in an age of COVID, that's even worse if someone's trying to work out in a gym and you're taking up three or four pieces of equipment at a given point in time, it's really hard. Unless you're going to a commercial gym when no one else is there off hours or like me, own the gym, then you can go in and do it when you want to. But it's really hard in a commercial gym to do super sets and monster sets effectively without a lot of planning and doing it at times that are just more appropriate for that.
But that is a way to add more volume that you can do. So ways to add Volume Right now, we have split and we have super sets. And I mentioned earlier time under tension.
So when we're doing our normal workout and we're starting out, you probably notice a lot of muscle growth and you probably know, I mean, maybe not physically muscle growth, but you notice that you got stronger pretty quick. You might have started with five pound dumbbells and you're almost within a month, you're up to ten pound dumbbells.
That's 100% increase that's huge. What's typically happening during that period of time is not that you're piling on a bunch of muscle and getting a lot stronger. What you're doing is your brain and your muscles are beginning to communicate more effectively. So your brain is trying to fire off enough muscle fibers to do the movement that you're asking it to do. And as you go to do that movement, you get more efficient and that efficiency of the communication where your brain can know what a weight is and can fire off just the right amount of muscle fibers is a really cool thing that allows you to get stronger. Now, by doing time under tension, which just basically means slowing down our tempo.
So you think normally if you were going to do, let's say push up, you would go down a count of one, you go up. So it's really almost like up up up up right. Now, to do time under tension, I'd say slow that down to maybe 2 seconds, 3 seconds. So it's 3 seconds down 3 seconds up. Another way that you can put time under tension is when you're in that down position, maybe you stay there for a pause and that pause training will keep you fired. The muscles firing longer.
That will help your brain and your muscles talk much, much more. Because as you're trying to do the movement slower, the muscle is going to have to fire off more and more muscle fibers to keep the weight under control and moving. So time under tension is a very effective way of building muscle and strength. But time under tension is not beneficial if you're training for power. So if you're trying to do something like sprints and you want to be able to sprint faster, I would not do time under tension training for your legs because you're training your muscles to fire slowly and consistently, and that's not the kind of thing you need if you're trying to build power.
So if you want to build a little bit more muscle mass and you want to get a little stronger and you're looking for a way to kind of bump up the volume of what you're doing. Time under tension is a really good tool to do that. You can take a smaller amount of weight and make it harder for your body because you slowed down your body's, firing off more muscle fibers, and that's causing more stimulus, which will cause more growth in both the muscular and the strength aspects.
Another interesting approach is called variable resistance training, and you can do variable resistance training even as a beginner. But when you really want to kind of leverage some things, this is where a variable resistance training becomes really, really good. Basically, variable resistance training just means that you're providing a variable level of resistance based on where your strength points are in a movement. So to give you an example, because there's a certain amount of muscular leverage in working each bit of weight. If you think about a bicep curl.
So you're holding a dumbbell by your side and you want to bring that dumbbell up to basically your front deltoid to curl and use the bicep to do that. At the very bottom, you're at your worst leverage point. And so the weight that you can start at that bottom is much lighter than the way you could do. If you had your hands say just six inches away from your shoulder, you're at that point have a much better leverage point and can do a lot more weight.
So that's one of the disadvantages of fixed weights like dumbbells and kettlebells. And things like that is that they aren't variable, whereas you can use bands or chains or the cambers on certain machines to change up the resistance throughout the movement. So here's an example, let's say I had that same dumbbell in my hand, and instead of just the dumbbell, I had a chain draped over that dumbbell so that as I lifted the dumbbell closer to my chest, on my shoulder, as the dumbbell came up, more chain is off the floor, meaning there's more resistance against the movement.
So that at the top, I have a much higher resistance than I did at the bottom. Cables do the same thing. I mean, sorry, bands do the same thing. That's probably what you've experienced as you stretch a band. It provides a variable resistance. And then some machines, you may notice that if you're looking at the mechanism, the camber that's lifting the weight, that it typically spins and it's pulling typically a strap or something, it's pulling that and as it turns, if that's just around camber or around pulling, it's a very straight resistance if they put a camber on there where it's like lopsided that can provide variable resistance.
The NATOs machines were really famous for this in the 70s and 80s, as they provided this kind of variable resistance through different movements. So it's very common now to see those on machines. The cool thing about resistance training when it's variable resistance is that it is providing you the maximum amount of resistance or at least a better range of resistance as you do a lift. As you get that muscular leverage going, looking for ways to add variable resistance to an exercise can help a lot. So one way that you can do this is you can use bands.
So if you strap a band to something or you're doing the band curls that's band movements that's one thing. I talked about the chains. So you'll be doing a bench press and you can have chains over the bar. So the bar goes up, more chain is off the floor and therefore more resistance. And then there are bands that you can use to assist you on, like pull ups. So you take one of those bands, you wrap them over the bar, you put your foot in that band.
And then as you go down and you're in your weakest position at the bottom, then the band is fully extended. Therefore, it's giving you resistance up to help you. And as you get closer to the top, there's less pull on that band, and it's giving you less assistance. So there's lots of different ways to use variable resistance in assisting you to have the maximum amount of weight effectively resistance in an exercise. So you're increasing the resistance based on your strength profile and the leverage of your muscles.
So variable resistance is a pretty cool tool, and it can even be used by some beginners. And if you're using bands for your workout, then you've experienced some of that.
Another one is called negatives. And I'll explain this in a little bit more detail, because sometimes it really confuses people. But in every movement, you're going to be constricting muscle. Tighten a muscle to affect that movement. And so basically, if you're doing a curl, a bicep curl we talked about you are shortening your bicep. In shortening, it that is the concentric portion of the movement.
As you shorten your bicep, that brings the dumbbell up as you go back down, that's the eccentric portion of the movement. In the eccentric portion of the movement, you are resisting that resistance. Okay, that sounds weird, but your muscle is preventing the weight, the resistance from going where it wants to go. It's fighting gravity. And that's the point where your body is building core strength, getting really stronger and that you're firing off the things you need to be stronger to hold that weight against that resistance.
So a negative is effectively where you're doing a time under tension thing, but you're only doing it during the eccentric portion of the movement. Let's say I want to improve my pull ups, and I know I can do a few, but I want to be able to do more. I want to get stronger in the pull up. What I can do is I can get myself a little step ladder, and I can step up to a point where the bar is at my chest, and then I can let my body go down slowly fighting that resistance.
So I'm working through the negative portion of that exercise. The eccentric portion of that exercise. And I can tell you that don't do this unless you really want to have DOMS, because this is one of those situations where DOMS is going to happen if you're doing this. Another way that this could be done is you could be doing a dumbbell curl or barbell curl, and someone can help you get the bar up and then you fight it going down. And so that's another very common negative resistance training that people will do.
But again, this is is very extreme. It's a lot of volume and does some damage. So you just be aware that if you're using this as a means for building strength or some mass, but mostly strength, it's a really good tool to break through some Plateau. So if you're struggling with pull ups and you've been lifting for a while and you've been doing pull ups and doing other polls and things like that to build some strength, a negative approach, getting someone to help you through the positive or using step ladder in some cases can be a good way of getting a little bit of extra volume in there.
But again, be careful because this is bordering on more of the advanced stuff, and it is something you have to manage.
Another one I wanted to bring up, and I almost didn't want to talk about this one because it's one, it's a little controversial. And two, it's not entirely safe. You be very careful with this one. And it's called Occlusion. Now occlusion is basically where we're blocking blood flow to a muscle, and then we're doing work. And there's been some studies that basically show if you're looking to build muscle mass, Occlusion can be a good tool for allowing you to add that volume of that work and changing the nature of that work.
So the muscle does some different things. So basically what you do is let's say I wanted to do a bicep curl. I would put a strap on my arm above that bicep and tighten it just enough to slow down or reduce the blood flow to my arm. And then I would do those bicep curls. I've tried Occlusion before. It's moderately effective. It's not great effective. So it's not like some of the other things that we've talked about today, but for the advanced lifter that's looking to add a little bit more mass to a limb, because obviously there are certain parts here you just can't exclude.
So it's mostly used for arms and legs. And if you're looking to add a little bit more mass to those, this could be something you do, but I doubt there's very many people over the age of 40 that really ever need to consider Occlusion training. But I wanted you to know it was out there because you might see someone doing it and wonder what it's about. Now, by no means was this an exhaustive list of all of the things that you could find in a bodybuilding magazine or a power lifting magazine?
But I wanted to put this out there from the perspective of just understanding. There are additional strategies to mix this up. People who've been lifting for years don't necessarily still just go in and do the full body workout. And if you go into a gym, you might see some people doing some relatively strange things. And I wanted to just give you an idea of why they might be doing those things. If you have any questions, I do encourage you to come message me. Let me know what's going on.
If you have a question, you see someone doing something in a gym and you're just interested in why they might be doing that thing. Just let me know now, don't videotape them, but maybe you can just describe to me what you saw them doing.
So let me kind of summarize all this. If you've gotten into resistance training and you've lifted for a while and you find yourself beginning to Plateau with the workout that you have and you want to mix it up, that's cool. Mix it up. Add additional exercises, just pull out an exchange exercises.
Make sure you're covering all your bases. Don't be the guy that doesn't lift with the legs. You need that too. You need to at least make sure you're doing something for your legs. So if you're a runner and you want to build some more upper body strength, cool, do that. But make sure what you're doing is a balanced training based on what you're trying to accomplish. Now, when you're ready to do something more and you want to move into some of these more advanced lifting approaches, you're going to have to manage the volume.
You do not want to jump into these things full board. When I mentioned negatives, I'll only do negatives for one set. So I'll do my sets pull ups or whatever I'm doing. And then if I want to do negatives, it's only going to be pretty much on the last set. So I'm finishing out and I'll do that. Manage the volume. We're over 40. We don't want to get injured. So as you're increasing volume, do it responsibly and then have a purpose. So don't just go into this and say, I want to just try these different things for the sake of trying them.
Understand each of these different approaches has a different benefit. So don't just do something for the sake of doing it. Have a purpose, a mission, a reason why you want to do a certain thing. Time under tension is great, but not for power. It's great for muscle and strength. Negatives are really good for strength. Occlusion is good for additional muscles. So just understand what the work you're doing is going to do potentially different things and do the things that help you do that. Pick the right approach.
Like I said, don't just jump in and do something. Pick the approach or approaches. And I would recommend one at a time. So you see how it works for you. Make that change. Try it. If it doesn't work, check it. It's working for you. Then maybe you keep it. But don't pile on all of these. There's no reason for you to be doing variable resistance training, time under tension, negatives and Occlusion all at the same time. There's absolutely no reason for you to do that.
So find the thing that works for you and start working it in. And if it works, then keep it. If not, toss it out and then know when to say when. I was talking to a client, and he was asking the question, when am I strong enough? When is this enough? And the reality of it is it is enough when you can live the way you want to live now. I mentioned earlier in one of the earlier episodes that I'm planning to do a tough Mudder, and so now I have very specific purposes for my training, which is what I kind of needed.
So as I go into my training, I need to build strength, particularly in my ability to pull, because a lot of the tough Mudder activities are climbing related. So the ability to pull my body weight, it also means, yeah, I got to kind of lose a little bit of body weight and I get to build some stamina and then this one other little caveat, which is probably going to be the biggest challenge for me overall. Is there's one obstacle called the Everest. And it's a ramp that you have to run up and then jump and grab.
They do have a rope there, but I'm not sure about that, but they didn't have that when I did the first one. But running and jumping requires some speed. It requires some athleticism. And so I've got to do some work to build up a little bit of speed. So my training is going to be very specific to that. Now I know that doesn't relate to this whole process of talking about intermediate weightlifting, but just recognizing that to run faster, I need power in my legs. I don't need a lot of strength in my legs.
I need power. So I need strength in my upper body. I need grip strength. I need power to be able to run a little faster for at least a sprint. And those are the things that I'll be working on as I build what I got to build, to be able to be competitive and do what I want to do in this tough mudder. And I say you need to do the same. But also then know when to say when if you get into splits and you're working out every day of the week, eventually you're probably going to break yourself so kind of build in those rest days, build in those recovery periods and then pay attention to your body because your body is going to tell you when things are not going well, and you just have to be open minded and check the ego and listen to when your body tells you to stop.
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On today's episode, we're going to talk about weight lifting progression over 40. But before I get started, I wanted to send out a special thank you to the folks in the Facebook group. I asked the question, what were some topics that folks would be interested in learning about weight lifting and weight lifting progression? And man, you guys just came out and I really appreciate it. So if I say your name wrong, I apologize. But I wanted to put out that special thanks to John Dachaeur, Lindsey Dreibelbis, Christopher Joseph, David Norvell, Yared Negussie, Richard Searle, James William Langford, Jeff Baiocco, and Jessica Belzyt.
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Made from green-lipped mussels from New Zealand. This is the only natural source of ETA. I'm not even going to try to pronounce the full name. This version of Omega-3 is particularly effective at reducing inflammation and therefore reducing joint pain. That's why my wife is taking it now. I take it for heart health. Go to Hakalife.com/40plus and use the discount code 40plus to get a buy one get one free deal on your first order which gives you a two-month starter supply. GLX3 is my go to Omega-3 supplement going forward. It can be yours too by going to Hakalife.com/40plus and be sure to use the discount code 40plus for the BOGO deal.
Really appreciate the questions that you guys set out there. I'm definitely going to do this type of thing again. And if you're interested in helping me make this podcast better, I'd really like to have you in the group. So come to 40plusfitnesspodcast.com/group and join the 40 plus fitness group today.
Do you feel like you're getting weaker as you age? Here's a hint. The jars aren't any tighter than they were in the 1990s.
If you're not doing weight lifting or resistance training, you are getting weaker. And there's a study I'm going to have a link in the show notes that cites that the number one reason we lose our independence as we age is because we get weaker, we lose our strength. Our enemies are sarcopenia and osteopenia. And if you're not progressing with your weight lifting, you're likely regressing. And we'll go into that in a lot more detail as we get into what progression really is and how you can do it and how you can keep it going to the point that you need it.
So get out your pens, because we're about to get really, really deep into weightlifting progression over 40.
In my wellness roadmap book, I talk about having a wellness GPS and in the Wellness GPS, the G stands for grounding and that's your reason why you're training, why you're dieting, why you're doing any of this. And the vision is also a really important part of this overall commitment to what you're doing. You have to have an idea of who you want to be.
And in reality, almost every single person I talk to about vision, one of the core elements is they want to be stronger. And they want to be more athletically looking, more athletic looking, and so they might use words like toned or fit, but they want that that's a part of this vision of who most of us want to be as we age. We don't want to be frail. We want to be strong. We want to be athletic.
We want to look good. And most of us need all of that. So we lift weights to get there. So with resistance training, I say the term resistance training, sometimes that's a little confusing. So I want to take a step back. Sometimes you're going to hear this as weight training, which is what I used for the title. I tend to use the term resistance training because it's a little less threatening than saying strength training, weight training or body building.
And the reality is they're all very similar. They're all using some form of resistance to affect the muscles in your body. And so for most of the time, you're going to hear me use the term resistance training. And I use it interchangeably with weight training, with strength training, with bodybuilding. You're going to have your own specific goals of what you're trying to accomplish, but you're going to probably do it with some form of weight training, resistance training or strength training, OK. For a muscle to grow, it needs three things.
It needs a stimulus. Now, that stimulus is typically us getting under some form of resistance, under some weight, doing a weight training episode of some sort. Now, it doesn't have to be that we went to the gym to do a workout or we did a workout round. It could be doing yard work. And you might notice after a day of doing some hard yard work and carrying, you know, bags of mulch around, you've got some aches and pains. You feel it. That's the stimulus. You give in your muscle a reason to change.
The second thing that you need is protein and carbs. And yes, we do need carbs for muscle building. We don't have to have them. But if we want to optimize our weight training gains, we definitely want to make sure that carbs are a mix of what we're eating. But protein is really kind of the core and protein kind of gets this really weird discussion when we get into weight training and bodybuilding and all of that.
And so all these little things have come about, these rules of thumb. This broscience. And there's one broscience myth that's out there that you can only consume or absorb 30 grams of protein per meal. Absolutely not true. There's other myths that say you need to spread your protein out throughout the day so that you're, you know, giving your body all the amino acids while it's repairing. And there's also even some myths that say you need to eat right before right after a train like you have some anabolic window.
And the reality is that some people saw great success. So with anecdotal evidence, they ran off and did this. But I actually have linked to a study that shows we don't really know what the upper limit for our protein absorption is. And there's a lot of variables. How much fat did you eat with that meal? How empty was your stomach? And just basically variations between people. I also have a link to a study in the show notes to talk a little bit about that.
They deep dove into it really good. And they linked to a lot of other studies. So what we do know is that the human body can absorb more than 30 grams of protein per meal. But the question comes down then is how much protein should I really be getting? As a general rule of thumb with my clients that are training, actually lifting, doing weight training, I recommend that they get one gram per pound or about half a little less than half a gram per kg the way that works out.
So whichever way you like to handle weight, that's there. Now, one other question that comes up is, well, what if I'm overweight? What if I'm carrying and, you know, instead of being the normal 220, I should be I'm 290. Do I need to be eating 290 grams of protein? And the short answer is probably not. So, you know, as a general rule there, if you feel like 290 grams of protein is too much, you can tap that down a little bit.
So, for example, if someone is overweight, they weigh about 290 kind of estimating what they would weigh without their body fat. We're probably saying, you know, that's a good, what, 70, 80 pounds, 90 pounds maybe of fat so they could try 200 grams. Again, this is if you're training hard, try 200 grams and then just see how you recover, see how your body reacts. Are you getting enough protein to stimulate the anabolic effect of muscle growth?
So if you don't feel like you want to try to eat the 290 and again, you don't have to distribute it across six meals or whatever across the day, you quite literally can have more than 30 grams of protein in any given meal. So it's not that hard to get up to a 180 to 200 grams, which is probably as much as many of us would need, we're not professional bodybuilders, but you can take that protein down a little bit and see. But again, just as a general rule, if you're trying to put on strength, trying to put on some muscle mass, I recommend one gram per pound.
the third thing that you need for muscle growth is rest. For many of this, this is actually the hardest part. The lifting is not already. Eating is not hard. It's when it comes to the rest. Now, there's going to be rest between each set in most cases, depending on how your workouts put together.
But in general, there's going to be rest between sets. Now, that rest time is when your body is taking its energy stores. Basically, the mitochondria that fire the muscle need ATP. So ATP is effectively the fuel for our muscles and our body can regenerate ATP. It just needs a little time to do that. So if we lift, we do a set and then we rest. The longer we rest, the more we allow the ATP to develop.
Now we don't want to wait too long or the muscle cools down and it's not really even the same workout anymore. But you do a good lift. You rest for anywhere from 60 seconds to three minutes and I would never recommend more than three minutes. But for most of us, 60 seconds, 90 seconds, maybe two minutes is going to be enough time between sets. And I'd say as a beginner, try 60 seconds and then see how your second set goes.
If you're almost fully recovered, you might not be fully recovered. Then you're hitting into the sweet spot. So the way I kind of look at is so if I can do 90 percent of what I did for the first set during the second set and then I'm less, you know, just 90 percent less than on a third set. And if I do a forty fourth set, then again, 90 percent less, it's just a little bit harder each set.
I might have to lower the weight a little bit, but in a general sense, I know I'm giving my muscle the stimulus it needs and then the rest it needs between sets rest between workouts. You know, a lot of people that are lifting and training all the time, they have really high recovery rates. They're in their 20s. They're doing great. If you're over 40, though, that's less likely that you're going to recover that fast.
And if you're not doing something like anabolic steroids or some other enhancement, you might find that it's you're going to need some time. I typically like to take at least two days before I work a body part again. So if I did a really good leg session on Monday, I'm probably not going to lift legs again until at least Thursday. And then you can play that by ear and just see how fast you recover. But you're going to need a couple days.
So the folks that go to the gym every single day and do the same workout every single day, they're not giving their body the rest between sets and therefore they're not doing things as intensely and will get into intensity and volume in a minute. But if you're doing an intense good workout that's giving you the proper stimulus for muscle growth and muscle and strength gains, then you're going to need a couple of days for that to happen. And then the final bit of rest is sleep.
Sleep is a very important component because sleep is when all of our hormones are kind of resetting and reorganizing. It's when we're healing internally. And so sleep is a very important component for strength gains, for muscle mass. If you're not getting good sleep, you're probably not going to recover as fast. So making sure that you're getting your rest is it's really important. So, again, the three things that you need for muscle growth is the stimulus that's lifting the weights.
It has to be appropriate. We'll talk about that a minute. You need the protein and carbs, but mostly the protein and make sure you're getting enough of it and then you need the rest. And again, making sure you're getting good quality sleep. You're taking time and breaks between each set and you're taking time in breaks between each workout for a given muscle group.
This episode of the 40+ Fitness Podcast is sponsored by Haka Life Nutrition, the maker of GLX3, you know, the benefit of Omega-3 reduced inflammation, which helps with joint pain and heart health.
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So what is progression? Progression is basically where we're getting stronger or we're gaining more muscle and we're doing that generally consistently over time. Now for someone who's over 40, that looks a little different than someone who's a teenager or in their 20s.
Those individuals that are teenagers and 20s, they have a ton of testosterone and they have the opportunity to put on a great bit of muscle mass and a great bit of strength if they go through the proper training and do the rest and the other feeling and do all that stuff. When we get a little older, though, muscles aren't going to grow as fast, predominantly because we don't have the testosterone and also because we don't generally recover as fast.
So not recovering as fast means we can't lift as often. And not having the testosterone generally means we're not going to be able to lift as much and we're not going to be able to, again, recover as fast. So both of those are kind of against us when we're over 40 for, you know, getting tons of strength gains and muscle mass and all of that. So progression generally just means that we're continuing to build muscle and maintain muscle mass, maintain bone density and be strong up to the point.
We need to be strong. OK, I tore a rotator cuff a few years ago and so what I recognized was, OK, what I was doing was, I was trying to push to 80 pound dumbbells over my head from a seated position. And the struggle was not the pushing it over my head. The struggle was getting the dumbbells into the position. I needed them to start the lift. And that's where I hurt myself, where I tore my rotator cuff.
After that event, it really got me to thinking, do I ever have a situation where I would be putting one hundred and sixty pounds over my head for any reason whatsoever? And the short answer is no. I would ask for help so I don't need to be able to lift one hundred and sixty pounds over my head. I don't need to be able to deadlift 500 pounds. So the things that I was doing back then aren't really my priority.
Again, we talked about vision and I do want to be strong. I want to be strong enough to help my wife around if she needs it. I want to be strong enough to carry things that I need to carry for her. So, you know, we just moved into a bed and breakfast and I've got all my stuff in there and it's all in these bins. And some of them are quite heavy. And so my wife wants to go through those bins and she's like, get that bin for me and bring it in here.
I want to be strong enough to do that for her. So I don't have to hire somebody to be that person. So you're going to find strength the way you needed to find strength. You're going to define muscle mass and the look that you want and then you're going to want to work to progress to that point. And then after that point, the progression is really about just making sure we're building a cross or building a good platform. So we're not just strong in one direction, we're strong across all of it.
So we have that support. So there's less injury, less everything else. So progression, as I stated, is not necessarily that you just keep getting stronger and stronger and stronger or you just getting bigger and bigger and bigger. It's kind of a combination of just making sure that you're resilient and you're strong enough. So one question that comes up a lot is, well, should women do what men do? You know, we go and we start looking at exercises.
And, you know, women typically will approach the gym very differently than men until they actually get in there and figure a few things out. And then those women realize that the lifts the men are doing work just as well for them. In fact, what I have found is most women can get stronger than men pound for pound if they train hard. Women have a capacity to put up with stuff. They have a capacity to train hard. And while they don't have the testosterone to get as strong as a man or to get as big as a man, they do have some.
And so they are able to get very strong. They are able to get very fit. And so from a training perspective, there's not a real reason for a woman to train differently. With one caveat, women's knees tend to be a weak spot. Women have knee problems a lot more than men. They have hip problems a lot more than men. And so if you have a structural dysfunction, you want to make sure the way you're training is not causing you problems where you're going to injure yourself.
And I'm going to get into that in a minute because I think this is really, really important. So there's not a real reason for a woman to train different than a man other than playing your game. Don't don't necessarily feel like you have to do a certain lift just because the men can do it or are doing it. Recognize if you have a weakness, you have a movement dysfunction, don't play that game. But otherwise there's no reason a woman can't train just like a man.
Circuit training is another topic that comes up quite often, and I'm going to be honest with you, I'm not a huge fan. Circuit training is great for really one good reason that it gets people moving and it gets a workout done quickly. And if it's supervised and managed properly, it can be effective at building muscular endurance. It's typically not very good at building strength. And I'll get into that in a minute. There's a basic structure for most of the circuit training.
So you're going to go in and in some gyms, there's actually a set of equipment that set you just go through the loop and as soon as you finished with one, you move to the other and then the other and then the other. There's two basic approaches to this. One is the big muscle, little muscle. So you might start with leg press and some leg workout. Then you're going to move to maybe your back and then you can move to your chest and are going to move to your shoulders and then you can move to your arms.
And so there's kind of a circuit. You go around, you do when you move to the next machine, you can also do that would have that set up with dumbbells or barbells or whatever. But that's one way that a circuit would work. And there's another one and it's called peripheral hard action. And that's basically where you work a lower body and then you work in upper body. And the premise of circuit training is because you're working a different body part.
You don't have to take that break between sets because you're already automatically taking it, because you're not working that body part again until you come back around for another round. So a circuit can save a lot of time. You can get an hour, hour and a half workout done in less than 30 minutes in a circuit training setup. But there are some problems to it. OK, three reasons that I really don't like circuit training as we're talking about strength and building muscle is that one.
It splits your focus. And so you're going to end up lowering your weight and you're going to end up lowering your time and attention. OK, and I'll get into those topics in just a minute. But just that I call it kind of the Barbie workout and you'll see it where they're not really carrying any real weight. And you can tell they're not really resisting, they're not really struggling. They're just flop in their arms. And now they might do it in really good form and it might, you know, look like they're doing something.
But because there's not enough resistance and there's not enough time and attention, they're not getting the stimulus that we talked about. So, you know, if you go in and you do that, you're typically not optimizing the weightlifting elements of that circuit. If you do put the weight on there and you're doing it fast with the weight. Again, so we're we're doing it pretty quickly. That's more about power and so powers which are after at a given weight.
That's great. You can do that. And so most people are trying to work through the circuit quickly because that's they're thinking about the cardio component of this circuit and they're going through it. So they're not really developing really any core strength. And for a lot of people, when they're going through it, they tend to use the same weight every time. So they know I'm on peg eight, I'm on peg two, I'm on peg three. I'm on peg eight.
And they go around the circuit that way and every workouts the same. And in many cases, like I said, they come back every day and do that same workout. The final thing reason I'm not a big fan of circuit training is when you take speed and you add a load, you increase your risk of injury. So you might be on a machine. And that's great for avoiding injury a lot of times. But when you're moving fast, you're not necessarily paying attention to your form and the risk of injury goes up.
And so there's just a few reasons why I'm not a huge fan of circuit training as a way of getting stronger or building muscle mass. It's just not that effective and the risk is just too high.
So let's talk about resistance. When we're doing resistance, there's two types of resistance, there's fixed resistance and there's variable resistance now fixed resistance is using something like a dumbbell or your body weight or a kettlebell. It weighs the same through the entire length of the movement.
Now, one thing about our muscles is pur muscles are designed with different output capabilities at different points in a movement. So an example I can give you would be this. If you completely straighten your arm out and you grab a weight, you try to pull that weight up from the bottom of that movement. It's very difficult as you get closer to your shoulder to basically curl that weight, your bicep gets shorter in that angle for the lever gets better and you're able you're a lot stronger.
So you're stronger in one part of the movement. And that's where things like resistance bands providing a variable resistance can be actually sometimes as effective or not more effective than the free weights. So there is, for the most part, fixed and variable resistance most of the workout. So we're going to do unless you work with resistance bands and some of the things like chains and some of the other ways that you can create that variable resistance, some machines do it.
But most of the work week we tend to do in the gym or at home and with body weight particularly is fixed. OK, so what kind of resistance work can we do when we're talking about this? There's bodyweight, as I mentioned, resistance bands. There's machines, there's free weights and free weights can include barbells, dumbbells, kettle bells and the like. So which one is the best? And I kind of have a few answers for this.
First is, what do you have? I mean, obviously, I could tell you that, you know, if I could tell you that Dumbell and a barbell would be one of the best pieces of equipment for you to own to make your legs stronger. If you don't have it, you don't have it. So you're not going to be able to do that work. So, yeah, having it is kind of important. Next is what can you get?
So, you know, if I could go to a gym, I don't have to have it. I can go to a gym. So I effectively now have access to it or I can buy it and put it in my home gym and I have it. So, you know, if you can get it, then that's great. Have a plan for that. And then but the real answer I want to get to is that the best is the best tool for the job.
So I'll give you an example. If you wanted to open up a drain and it had a common head screw or three common head screws, you know, you'll be in a movie and you'll see someone take a paper clip and they're able to open that. Well, it's not hard. It's not easy using a paper clip to open a screw, but it can be done. If you had an electric screwdriver, you'd be done with that job in a matter of seconds.
So it's really, really important for you to have the tools you want, which builds all the way back to the vision. You can get yourself very, very strong with body weight, but with some of the implements that you might have access to in a in a gym membership or in a home gym, that you really work well to outfit, you might be able to get results faster. So just thinking about the investment that you want to make relative to the vision you have, you can you can build something.
And so I'm not going to say that body weight is less attractive or worse than dumbbells, but the flexibility you get with having both is better. So the better equipment you have, it's going to make the job easier. So it's just about having the right tool. So let's get into some of the meat of what we're talking about when we're getting into weight training, you'll hear the term reps and sets and I'll define those for you. The reps are repetitions that are the number of times that you move the weight through a certain movement pattern that you're doing for that workout.
So for a body weight squat, you're lowering your butt you're bending your legs down and then you're squatting down and you're getting to parallel below, and then you're coming back up to the starting position standing. That's a repetition. A set is the number of times you're going to do that repetition. So I could give you a workout. And the first exercise is body weight squats. And I'm going to say, I want you to do three sets of ten repetitions, so you're going to do ten repetitions, you're going to take a rest, say 60 seconds, and then you'll do your second set and then a rest and then your third and final set.
And that would be your sets across that exercise. So your reps and sets are that. The other way that we add to a workout and make it a better stimulus as we change the time under tension. So if you're looking to add muscle mass time under tension is your friend. Time and attention is simply the amount of time the muscle is working during each repetition. So the way that looks is I set a tempo for the lift of I'm going to bring the weight down slow.
So I says I'm doing my squat, I'm going to squat down slow for a count of three and then I'm going to squat up slow for a count of three. And I think you'll find if you try that right now, I don't know if you can do if you're driving, don't. But if you can try that, try just doing a quick little squat and feel what that feels like and then trying to do it when you go down for a count of three and then back up for a count of three.
And I think you can see how much more difficult adding time under tension makes that exercise. So sometimes it's not about adding more weight to an exercise, it's merely about slowing down and increasing the time and attention. Now, when we take the reps and the sets and the time and attention and the weight and we add those all up, we come up with what we call workout volume. OK, so for any given body part, your body is going to be capable of doing a given volume at a point in time.
And progression is merely being able to increase that volume. OK, we can do it by increasing the reps, we can do it by increasing the sets, we can do it by increasing the time under tension, and we can do it by increasing the weight. We never want to do all four at the same time. In fact, we only want to do one at a time. So typically, as you're putting a workout together or you're working with a trainer, you'll probably notice that you'll have a fixed workout with a set weight and you'll do that.
And then the next time you come in, if you got stronger, could handle the volume. They added more weight. That's the typical way we do this. But they might also add another setnce you get stronger, they might add a little bit more a few more reps are in or they might change the time and attention. All of those are ways that we can change the workout and increase the volume. And that's that's how we're getting the progression.
Now, one word of caution. When you're doing this weight training and you're over 40, you have to do gentle nudges, OK? And so the number one rule of weight lifting and if you take nothing else away from this episode, take this away. The most important part of weightlifting is to not injure yourself, because if you enjoy yourself, you're not weight training anymore, at least not with that body part. So the number one rule of weight training is do not hurt yourself.
And we do that with the gentle nudges. So a couple of things that are a little confusing as we get into this. So I'm asking you to add volume. I'm asking you to add a stimulus and do this. And typically you're going to recognize that that stimulus happened through pain. It's unfortunate, but it's normal. While you're doing the lift, you might feel a little bit of discomfort and afterwards you might. So when you feel pain after a workout and it's immediate, you need to be paying attention to two things.
Was it a muscle pain or was it a joint pain? If it's a muscle pain, that's probably something you just want to take off a little bit. If it's a joint pain, that's something you probably want get to some help for straight away. Joints don't have the ability to recover the way muscle does, but a terrible muscle is a bad thing, too. So if it's super intense, acute, go, go seek some medical attention.
It's a couple of days later you start feeling really, really sore or maybe even just the day later. That's called delayed onset muscle soreness (DOMS). And that's not a bad thing or a good thing either. So you may experience DOMS when you're lifting and that's that doesn't mean you had a great workout. It just means yes, you did have the stimulus we're talking about, but you may not always have DOMS as you go through your workout.
So that should never be your focus, never be your intent. OK, as you're lifting and we talked about your vision, you really need to be thinking about what your intent for that lifting section is. OK, do you want to get stronger? Do you want to put on some more mass? This is called hypertrophy or do you just want to build some more power? So the ability to do something quickly with load is power. So in thinking about that vision that you had, what does that look and feel like?
So for most of us, over 40, it's about building strength. And maybe some muscular development. So as we're putting together your workouts, that's knowing that intent will help you do the workout the right way. OK, and know that you're getting the right result. If you don't have a target, you won't know when you're there. So when you get started, you might experience something called Newbie gains. And so that's usually for the first two to four months as someone comes in and starts lifting.
They notice that they get stronger a lot faster. So you may go in and say, OK, the first time I did this lift, I could really only do 10 pounds. And by two weeks later I've doubled that. And then four weeks later, I've tripled that. And it's like, you know, I went from 10 pounds to 30 pounds over the course of a month. And you're like, wow, I might be a power lifter for Olympics.
I don't know. The reality is no, that's just newbie gains. It will level off. There's a couple of reasons why newbie gains happen. The first is every time you try to use a muscle, your brain has to fire off for that muscle to fire and use certain muscle fibers. It almost never uses all of the muscle fibers at one time. It uses some of them and it uses just enough for what it thinks it needs to do to do that lift.
So if you are trying to pick up 10 pounds, it struggles with that at first. How many do I fire off? And then once it knows how many to fire off, it gets better at that and then get a little stronger and you can start increasing the weight as you increase the weight. Your brain again is learning how to fire new muscle fibers to do that. So you're basically teaching your muscle and your brain how to talk to each other.
That's basically the neuromuscular communication and that's a big part of what Newbie gains are. And then after that, it's the muscular development. And in many cases, that muscular development comes from a little bit of what I would like to call muscle memory. If your body was more muscular at one time, it knows how to get more muscular a little bit faster. It will turn the muscle fibers thicker. It will actually start adding muscle fibers less so when we're over 40.
But it will activate more muscle fibers and you will grow stronger and a little bit more muscular faster during those first two to four months. And then it's going to kind of level off. And when it does that level off, we call that a plateau. Now, you're probably much more familiar with plateau's from a weight loss perspective. That's a normal part of your body balancing and trying to save you from starving to death. With muscular growth, It's a very similar thing in that it's just not a linear process.
You're not just going to continue to get stronger until you can lift a car. This is not how it works. So at some point you will plateau that exercise that you're doing. You're going to find your peak PR, personal record. And for the most part, you're going to play around there for a long time. And if that's strong enough for that lift for what you're trying to do for your vision, then full stop. You did it. You're good.
OK, but if we want to break a plateau. The biggest and best way to do that is through a process called periodization.
With periodization is kind of where we put all this stuff together. So we talk about the different exercises that we're going to do. We talk about the weights and the reps and the sets and the time and attention or tempo. And you've been doing a particular workout and maybe you do that workout for a number of months and then you get to your plateau.
Periodization is a way that we can avoid ever getting to a plateau. And the way a periodization works is we'll do a particular workout for six to eight weeks and then we'll switch it up, will change the exercises, will change the way you do it. So instead of doing say you were doing 100 pounds for 10 reps, we might change it and say you're going to do one hundred and twenty pounds for six reps. So, you know, the volume is very similar.
It's just a different lift. It's a much heavier weight and the reacts to your body tends to be a little different. OK, so a good periodization does a few things for you. One, it does help you prevent the plateaus that are inevitable. It won't prevent all of them, but it's a really good start. The other thing is it also works very well to improve the variety of your workouts. OK, so if you want some more variety to your workouts, you can do a standard six week deal.
You can even do it more often if you want to. But one of the things I find is if someone is changing out their workout all the time, they're not really getting the sense that they're any stronger. What you're experiencing is, OK, I can bench press 100 pounds and then I move over and I'm doing another exercise. So I still don't know if I'm getting stronger on the bench press. In all likelihood, you are.
But until you cycle back around and start doing bench presses, you really won't have that bad experience. You won't see it. So if something's working, my advice is typically leave it in, stick with it. But if you want to avoid plateaus and you want some more variety, you can mix that in and just recognize you might not see the gains, if you will, that other people will. So that's one of the things like a crosthwaite style workout where they're constantly varied in their workouts.
It's sometimes hard for them to measure where they are relative to how they were before. And unless they do the same workout again later. So they might do a workout like Murf and, you know, for Labor Day. And then a year later, after being in Crossfit for an additional year, they do murf again and they may find that they did a better they had better performance at it. Now, Murf is not necessarily a strength or a muscle mass thing, but it's just when you have that constant variety, you don't necessarily get that feedback that you've done something better.
So doing the same workout, doing those gentle nudges, feeling and seeing yourself get stronger, there's a lot of value to that as far as motivation and keeping you going.
Action. OK, none of this happens, I just taught you a ton of stuff, and if you had the pencil out, like I told you, you've probably been writing down feverishly. If you don't do it, it doesn't it doesn't help. It doesn't happen. You've got to be in the gym.
You've got to be consistent. OK, and I want to leave you with a tool that helps you do that, OK? And it's a tool that I learned from business coach, but I see it works just as well for what we're trying to do here. And it's called the Be do have model. OK, so Be OK. So the people that are like the vision you want to be, when you think about their vision, your vision, I mean, what are people that already have that look like?
what are they doing? What are strong and fit people doing? Well, they train, they actually it's not that they become gym rats per se, but it becomes ingrained in their lifestyle, they're training. They're working. They're in the gym and they're doing it. They're in their home gym and they're doing it. They're in their hotel room doing it, OK? And they grow to love it. That's the one thing that I've found for most people that are healthy and fit and exceptional fit.
They just love it and they're doing it every day. So the Be part is you just have to have that mindset of I'm going to love the process as much as I love the result. The Do part is training and that's just being consistent. So the Be is in your head. You've got to love it, you've got to want it, you've got to mean it. The Do is your training and then the Have is you'll get the strength, you'll get that look and you'll be your vision.
And so start with your vision. Develop your training around that. I gave you a lot of information about how that works. I'm going to be doing a call next week, I mean, this week on the group. And so if you're part of the group 40PlusFitnessPodcast.Com/Group, I do a Facebook live and I announce the Facebook live. So if you can't make the live, then at least go on to the invitation for the live for the event and leave some comments, leave some questions.
I'll be glad to during the live answer your questions. If you're on the live, I'm going to try to answer your questions. I want to make sure that this is more of an interactive podcast when we're doing these types of things, whether it's a solo show and I'm trying to teach and encourage and get you going, because if you want to be stronger and you want to have more mass and you want to be, you know, once your bone density to be where it is and you just want to be fit and tone.
those are not really words, but I'll use them anyway. You want to be that person, you've got to do the work and you've got to know the right way to do it. And you've got to follow rule number one, which is anybody? Right, don't injure yourself and you've got to know what you're doing to not injure yourself, and you've got to use gentle nudges and it's all of that. So there was a lot in this podcast episode.
If you have any questions whatsoever, please reach out to me. I'm on the Facebook group. I'm on Facebook. You can email me. You can even comment on the post for the show notes. As I mentioned, there were a couple studies that we got into. So if you have questions, I'm here for you. I thank you for being a part of 40+ Fitness.
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|– Eliza Lamb||– Judy Murphy||– Tim Alexander|
In the battle to lose weight, you might be better off doing resistance training. Sal Di Stefano from Mind Pump Podcast tells us why.
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|– Anne Lynch||– Eric More||– Leigh Tanner|
|– Deb Scarlett||– John Dachauer||– Margaret Bakalian|
|– Debbie Ralston||– John Somsky||– Melissa Ball|
|– Eliza Lamb||– Judy Murphy||– Tim Alexander|
When our weight lifting objective is mass building, there are three key phases to consider: work, food, and rest. All three phases are very important, as you cannot properly build mass without focusing on all three.
This is what most people think of when building muscle mass—doing the actual work or exercise. Pick particular muscle groups that you want to work. This work tends to be more single-joint movements that will isolate muscles. Reps for each set should be in the six to 10 range, with three to four sets total. The weight with the movements are slow and controlled to create time under tension combined with this volume of reps. That combination will give the stimulus to grow the muscle.
After each workout, you will need to consume certain foods to assist in building mass. A little bit of carbs after the workout will restore the glycogen used during your workout. You will also need protein, so consider 1-1.5 grams of protein per kilogram of lean body mass. Also, be sure to drink plenty of water and maintain an overall healthy, nutritious diet.
Between sets, be sure to rest for 60 to 90 seconds. Slowing down will give you energy and intensity to put into your sets. For most people and muscle groups, a proper rest period between workouts is about 48 to 72 hours. Even if you’re still experiencing delayed onset muscle soreness (DOMS), as long as you’ve given yourself the proper rest period, you should be okay to proceed. Make sure to get quality sleep, usually seven to nine hours per night.
Remember to focus on all three phases to put your best foot forward in building muscle mass.
As we age, our bodies naturally lose muscle mass. To counteract this loss, most people should incorporate weight lifting into their fitness routine. Here are some of my favorite weight training tips:
Move your muscles through a full range of motion before working out. Consider walking on a treadmill or doing jumping jacks.
Lifting weights can improve your mobility and help you stay injury-free.
Have a goal and a plan to get you there. Understand what your focus is for the day, including which exercises and weights you’ll use.
Bad form can lead to injury. Study the correct form and execute it properly.
Always use safety rack or spotter, especially when doing squats or using the bench press. Make sure you are using the equipment properly.
Compound movements involve multiple muscles through a general range of motion, while isolation movements only use one muscle. When starting out, focus on compound movements to get more bang for your buck.
You won’t see progress unless you’re working out consistently. Slowly build and maintain muscle over time.
Change your workout focus every so many weeks. This adds variety and ensures you will keep seeing the benefits of the work you do.
You can get every bit of nutrition from whole, real food. There is no magic pill.
Make sure you’re resting enough between workouts and getting adequate sleep.
Reaching your goal may take months or years of training. Make weight training a regular part of your lifestyle.
By following these tips for weight training success, you will see a positive impact along your health and fitness journey!
Resistance training with weights or body weight is a key component of one’s fitness routine. This involves taxing the muscles through a range of motion so they are pushed to a point where they will regrow stronger and bigger. Here are 11 great reasons why you should lift weights:
Lifting weights offers many benefits throughout your health and fitness journey. Get started today!
Pause training is thought of as an intermediate to advance technique, but I think there are some good applications even for the beginner. In this episode, we'll discuss pause training and how you can use it in a safe and effective way.
I use pause training in two different types of exercises.
Squat to the bottom and hold for improved range of motion: