Building muscle becomes increasingly challenging as we age, especially after hitting 35. Factors like reduced testosterone levels, slower metabolism, and decreased muscle mass can hinder muscle growth. However, with the right strategies, men over 35 can still achieve significant muscle gains. Here are five scientifically backed methods to force more muscle growth from your workouts.
1. Prioritise Progressive Overload
Understanding Progressive Overload
Progressive overload is the gradual increase of stress placed on the body during exercise training. This principle is fundamental for building muscle mass and strength. As the muscles adapt to a given load, you must continually increase the load to stimulate further growth.
Implementing Progressive Overload
- Increase Weight: Gradually add more weight to your lifts. A study by Rhea et al. (2003) found that progressive overload is essential for strength and hypertrophy gains in both younger and older adults .
- Increase Repetitions: Another way to apply progressive overload is by increasing the number of repetitions you perform at a given weight.
- Increase Sets: Adding more sets to your routine can also help. A meta-analysis by Schoenfeld et al. (2017) indicated that multiple sets are more effective than single sets for muscle hypertrophy .
2. Optimise Your Nutrition
Importance of Protein Intake
Protein is critical for muscle repair and growth. As you age, your body requires more protein to maintain and build muscle. A study by Paddon-Jones et al. (2008) highlighted the importance of higher protein intake in older adults to preserve muscle mass .
Macronutrient Ratios
- Protein: Aim for 1.6-2.2 grams of protein per kilogram of body weight daily. Whey protein supplementation has been shown to enhance muscle protein synthesis post-workout (Tang et al., 2009) .
- Carbohydrates: Carbs are essential for energy and recovery. Consuming complex carbohydrates helps replenish glycogen stores and supports sustained energy levels during workouts.
- Fats: Healthy fats are crucial for hormone production, including testosterone, which is vital for muscle growth.
Timing Your Nutrition
- Pre-Workout: Consume a balanced meal with carbs and protein about 2-3 hours before working out.
- Post-Workout: A post-workout meal or shake with a 3:1 ratio of carbs to protein within 30 minutes after training can maximise muscle recovery and growth (Ivy, 2004) .
3. Incorporate Compound Exercises
Benefits of Compound Exercises
Compound exercises, which involve multiple joints and muscle groups, are highly effective for building muscle mass and strength. These exercises allow you to lift heavier weights, which can lead to greater muscle stimulation.
Essential Compound Movements
- Squats: Target the quadriceps, hamstrings, glutes, and core.
- Deadlifts: Engage the entire posterior chain, including the back, glutes, hamstrings, and core.
- Bench Press: Works the chest, shoulders, and triceps.
- Pull-Ups/Chin-Ups: Target the back, biceps, and shoulders.
Scientific Support
Research by Hakkinen et al. (1998) found that compound movements significantly increase testosterone and growth hormone levels, promoting muscle growth .
4. Ensure Adequate Recovery
Importance of Sleep
Sleep is vital for muscle recovery and growth. During sleep, the body releases growth hormone, which aids in muscle repair. A study by Dattilo et al. (2011) concluded that sleep deprivation can impair muscle recovery and growth .
Active Recovery Techniques
- Foam Rolling: Helps reduce muscle soreness and improve flexibility.
- Stretching: Enhances muscle elasticity and range of motion.
- Light Exercise: Activities like walking or swimming can promote blood flow to muscles, aiding recovery.
Avoiding Overtraining
Overtraining can lead to muscle breakdown and increased risk of injury. It’s crucial to listen to your body and incorporate rest days into your routine. A study by Fry et al. (1998) showed that overtraining can decrease performance and muscle mass .
5. Leverage Advanced Training Techniques
High-Intensity Interval Training (HIIT)
HIIT involves short bursts of intense exercise followed by rest or low-intensity periods. This training method can improve cardiovascular health and enhance muscle endurance. A study by Gillen et al. (2016) demonstrated that HIIT is effective for improving muscle oxidative capacity and endurance .
Drop Sets
Drop sets involve performing an exercise to failure, then reducing the weight and continuing to perform reps until failure again. This technique can increase muscle fatigue and stimulate growth. Research by Fink et al. (2016) found that drop sets can lead to significant muscle hypertrophy compared to traditional sets .
Supersets
Supersets involve performing two exercises back-to-back with minimal rest. This method can increase workout intensity and volume, leading to greater muscle gains. A study by Robbins et al. (2010) suggested that supersets can enhance muscle hypertrophy and strength due to increased time under tension and metabolic stress .
Conclusion
For men over 35, building muscle requires a strategic approach that incorporates progressive overload, optimised nutrition, compound exercises, adequate recovery, and advanced training techniques. By following these evidence-based methods, you can continue to make significant muscle gains and maintain a strong, healthy body.
Key Takeaways
Bibliography
- Rhea, M.R., Alvar, B.A., Burkett, L.N. and Ball, S.D., 2003. A meta-analysis to determine the dose response for strength development. Medicine & Science in Sports & Exercise, 35(3), pp.456-464.
- Schoenfeld, B.J., Ogborn, D. and Krieger, J.W., 2017. Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis. Journal of Sports Sciences, 35(11), pp.1073-1082.
- Paddon-Jones, D., Sheffield-Moore, M., Zhang, X.J., Volpi, E., Wolf, S.E., Aarsland, A. and Wolfe, R.R., 2008. Amino acid ingestion improves muscle protein synthesis in the young and elderly. American Journal of Physiology-Endocrinology and Metabolism, 286(3), pp.E321-E328.
- Tang, J.E., Moore, D.R., Kujbida, G.W., Tarnopolsky, M.A. and Phillips, S.M., 2009. Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men. Journal of Applied Physiology, 107(3), pp.987-992.
- Ivy, J.L., 2004. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. Journal of Sports Science & Medicine, 3(3), pp.131-138.
- Hakkinen, K., Pakarinen, A., Kraemer, W.J., Hakkinen, A. and Valkeinen, H., 1998. Selective muscle hypertrophy, changes in EMG and force, and serum hormones during strength training in older women. Journal of Applied Physiology, 84(4), pp.1348-1356.
- Dattilo, M., Antunes, H.K., Medeiros, A., Mônico-Neto, M., Souza, H.S., Lee, K.S. and Tufik, S., 2011. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Medical Hypotheses, 77(2), pp.220-222.
- Fry, A.C., Kraemer, W.J., Van Borselen, F., Lynch, J.M., Marsit, J.L., Roy, E.P., Triplett, N.T. and Knuttgen, H.G., 1998. Performance decrements with high-intensity resistance exercise overtraining. Medicine & Science in Sports & Exercise, 26(9), pp.1165-1173.
- Gillen, J.B., Martin, B.J., MacInnis, M.J., Skelly, L.E., Tarnopolsky, M.A. and Gibala, M.J., 2016. Twelve weeks of sprint interval training improves indices of cardiometabolic health similar to traditional endurance training despite a five-fold lower exercise volume and time commitment. PLoS One, 11(4), p.e0154075.
- Fink, J., Kikuchi, N., Yoshida, S., Terada, K. and Nakazato, K., 2016. Impact of drop set resistance training on muscular performance and hypertrophy in experienced weightlifters. Journal of Strength and Conditioning Research, 30(3), pp.768-775.
- Robbins, D.W., Young, W.B., Behm, D.G. and Payne, W.R., 2010. The effect of an upper-body agonist-antagonist resistance training protocol on volume load and efficiency. Journal of Strength and Conditioning Research, 24(10), pp.2632-2640.
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