Muscle Building Over 4. Complete Guide & Training Program. Brad Borland is a strength & conditioning specialist, cancer survivor and the founder of Workout. Lab. Staring down the barrel of 4. Give up and let the stresses of life and age keep you from an active fitness plan? Not so fast. Getting older doesn’t mean you need to cancel your gym membership and relegate your workouts to walking the neighborhood. There’s not only hope for less pain, less fat and more muscle but there is a road to a more well- rounded physique. If you find yourself at Muscleand. Strength. com reading this article then you’ve come to the conclusion that you have challenges, need solutions and want more regarding your physique goals. Forty is the new thirty, right? So, let’s define where you stand, what your true motivation is and where to go from here. Why is it such a negative milestone when it comes to staying lean, training hard and having enough energy in the tank? For you it may be that you’ve trained hard from your teenage years to now and simply find yourself at a crossroads regarding goals, motivation and health. Or, you may just be getting into the iron game as a newbie and are at a bit of a loss concerning getting started. If you are a part of the “I’ve been at this for years” crowd then you should know it’s more about mileage than years. Training day in and day out for twenty- plus years can take a considerable toll on the body, especially when you are committed to a goal for a sport or other venture. If you are new to training for whatever reason (fat- loss, gaining muscle or want to increase functionality) most of the advice out there can become a bit daunting. It also seems to be directed at young twenty- somethings chomping at the bit for more mass and superhuman strength. As one Air Force Special Ops trainer puts it, “Lifting weights is not enough.” If you want to get into the best shape of your life and build explosive. What is a guy in his forties supposed to do? No wonder so many take up running and golf. Let’s look at a few challenges the average forty- something may encounter when it comes to motivation, training and life. Now that your ego has left the building it is time to set some new targets – it’s time to find a new motivation and set up a new plan of action. Comparing: Yes, forty is the sweet spot for mass confusion. You don’t think of yourself as old, but you’re not a spring chicken either. However, you may still find yourself comparing you to other younger lifters at your local gym. Besides, it wasn’t too long ago that you could throw up some pretty good numbers on the bench press or go full throttle for two or more hours at a clip. Let’s be realistic, the old you is still whispering to you that you haven’t lost a single step, and just given the time and dedication, could smash some heads and get at it just like those millennials. Here’s a trick: stop it! Stop comparing yourself to every young buck that walks in the gym door. Who cares if they can bench more, curl more or perform countless pull- ups and box jumps. Focus on your strengths, shore up weaknesses and form a sound plan that fits you and your goals. Speaking of goals. When you were younger it was all about getting bigger, more muscular and stronger. Now that your ego has left the building it is time to set some new targets – it’s time to find a new motivation and set up a new plan of action. Search torrents on dozens of torrent sites and torrent trackers. Unblock torrent sites by proxy. PirateBay proxies, RARBG unblocked and more torrent proxies.Your goals, however, need to be specific. No longer can you just throttle- up and go ballistic toward arbitrary visions of bigger and bigger. You must define what you want, how to get there and how long it will take. What motivates you? What is your new vision of the ideal physique? Do you have any weak points or functionality issues that need specific attention? Metabolism: Of course it’s not big news that your metabolism will potentially slow down a bit as you age. For a sedentary individual, your thirties are when you start to naturally lose muscle mass and subsequently strength. Kids, work pressure and other scheduled life events can make exercising and eating right take a back seat. Careful pre- planning and scheduling can do wonders regarding making it to the gym, eating a balanced diet and managing stress levels. There are tactics to help you with reinvigorating your metabolism regarding training strategy, nutrition timing and recuperation so don’t fret. Recovery: Another wonderful perk of getting older is the tricky subject of recovery. Learn how having an effective diet, training and recovery plans are key components to getting amazing body transformation results. Archive of articles for the Fitness category. The following movement screens will allow you to assess your core stability and conduct core strength tests to see. Brad Borland Writer, Fitness Professional, Regular Guy Why Every Man Should Do Brazilian Jiu-Jitsu. The following is a guest post from Brock McGoff at The Modest. Breaking Muscle is the fitness world’s preeminent destination for timely, high-quality information on exercise, fitness, health, and nutrition. Jayski's NASCAR Sprint Cup Silly Season Site at ESPN.com, Up to Date NASCAR news, Rumors, Drivers, Sponsors and paint schemes. When you were younger, it seemed like you could stay up all night, eat crap and still make gains in the gym the next day. The fact is that recovery just doesn’t come that easy any more. With the aforementioned list of stressors, recovery will further be stifled leading you down the road to failed attempts of reaching your goals. With age and life working against you, there still are things in your tool bag that will help you with recovery. Not only will proper adherence to a sleep schedule provide a much needed recuperative ability, proper nutrition is absolutely paramount. Without a sound eating plan recovery becomes more of a challenge. Time/balance: A significant player on the subject of recovery, time availability for not only training but for meal preparation and timing can have an impact on progress. In addition, if you are the average American, you are most likely juggling a work/life balance trying to divide your commitment for family, social life, job and yourself. Again, careful planning will do wonders for not your progress in the gym but also your daily life schedule. Executing a sound eating plan, training on a weekly scheduled basis and getting in the proper rest and recovery are feasible with a little prep on your part. The big, basic lifts are the absolute best exercises for packing on muscle, increasing strength and stoking your metabolism. Too many isolation moves will waste your precious time. You are tougher and more resilient than you think. Of course, accept those “weak spots” but mentally shift your perspective toward improving what you have. Move forward any way you can and build on that discipline. You still have the ability to pack on some serious muscle, get leaner and build a more balanced physique. Let’s look at a few things you can influence. What do you want to improve about your physique? Write it down on paper, don’t just think about it. Find what motivates you, write it down and read it every single day. This will affirm your purpose and feed your drive building your confidence little by little. Realistic evaluation and goal setting: Evaluate where you are currently with your physique goals. Give yourself an honest assessment and, again, write it down, take pictures if you want and set some realistic, specific goals. Define those goals with detail. Lose 2. 0 pounds in 6 months, gain 1. What you are capable of: Be realistic but firm with yourself about scheduling a time and committing to that on a daily and weekly basis. Do you need to wake up early to get to the gym before work? Do you have time during lunch for a lifting session? Can you brown- bag your lunch for work? Do what you can with what you have but also don’t be too easy on yourself. Build a solid, realistic plan: Piggybacking off of the above, be sure your plan is one that is comprehensive and doable. A two hour leg blitz is probably not that realistic for most. Burn- out, overtraining and a decreased motivation will most likely creep in and shut down your greatest efforts. Build a program around the basic lifts with moderate volume and some prehab and core work. Filter out the unnecessary: Single- arm high cable curls will do little for your overall physique. Cut out the little fluff exercises and focus on the big, compound, multi- joint lifts that work numerous muscles in one shot. Bench presses, squats and pulls will do more regarding reshaping your body in less time than countless isolation exercises. Warming up, stretching and flexibility: Be sure to perform a dynamic warm- up prior to each session. This can include burpees, prisoner squats and push- ups just to name a few. Also, be sure to stretch after every session including important areas such as hip flexors, hamstrings, glutes and lumbar. Increasing your flexibility will have a huge impact on your long term success. Stay flexible: Here I am talking of staying flexible with your training and diet. Don’t be so strict that you beat yourself up over missing one day of training or screwing up a meal or two. Just get back on track and move forward. Life will happen and you need to be prepared to adjust your training and eating plan to compensate for those challenging times. What good is a perfect plan without executing it? Remember: you can train hard, lift for strength and do the classic lifts without resorting to the circuit machine area of your gym. If you have some issues with shoulders, knees, hips or other areas there are work- arounds, alternatives and modifications so you can still take advantage of the big lifts. As stated earlier, the big, basic lifts are the absolute best exercises for packing on muscle mass, increasing strength and stoking your metabolism. Too many isolation moves will waste your precious time, zap your energy and do little moving you toward your goals. The ability to move your own bodyweight is a display of real strength. Pull- ups, push- ups, dips, inverted rows and abdominal moves are all too forgotten in the muscle- building world. Using too much weight is also an ugly truth that so many lifters are guilty of. Back off on the weight, use a full range of motion, perform a higher rep range and build on the weight gradually. If you still have joint or form issues, try adding in some box squats, Bulgarian split squats or front squats. Bench presses: Again, too much weight seems to be the culprit once again for a lot of trainers after a bigger, stronger chest. Cut the weight down and work on form. Or try using dumbbell presses using either a 4. Shoulder presses: Another move that can potentially cause shoulder strain, an overhead press has benefits for overall stability which translates to other lifts such as bench presses and rows.
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