Do you remember the younger days when you hit the gym time and time again and kept building muscle and improving your bench press numbers? Things are not so easy the older you get.
As people age, there are several factors that contribute to the difficulty in building muscle compared to younger years. Some of the factors for that are hormonal changes (testosterone decline), decrease in protein synthesis, slower metabolism (ageing leads to a decrease in basal metabolic rate), and also muscle fibre quality.
But that doesn’t mean you cannot build muscle if you are over 40. It only means your workout and diet should be approached differently from when you were in your teens or 20s. According to coach Alain Gonzalez, there are 5 tips people should know about that will help men over 40 years old to grow their arms faster.
5 Tips to Grow Your Arms Fast For Men Over 40
Although this is focused on growing your arm, you can use the basis of the information you are about to see to train other parts of your body, or just to train in general. If you are over 40, these tips are very helpful for you to get fitter and stronger and keep packing on muscle.
- Focus on recovery
- Increase protein intake
- Train to failure
- Prioritise arm training
- Track your progress
Gonzalez says that training too much that hinders your recovery is unsuitable, especially for your arms as the biceps and triceps recover rather slowly and you want to be able to train them as frequently as possible.
Adequate protein consumption is crucial to maximise muscle growth. As we age, our bodies experience anabolic resistance, this is when the body becomes less responsive to the muscle-building effects of protein.
Mechanical tension is also important to continue making gains, so you should aim to train to failure as often as your body allows. “Just make sure that you are ending the set before your form breaks.”
If you want to build arm muscles, then you should prioritise that muscle when working out, putting it ahead of other exercises. This golden rule of weightlifting and hypertrophy is still relevant, if not more, as you get older.
No matter how old or young you are, progressive overload is crucial to keep building muscle. And for that to happen, you need to know how you were performing the previous week and the one before that. So track your progress and keep pushing harder as the weeks go by.
And that is it. To have a full explanation from coach Alain Gonzalez himself, click on the video below.
To effectively train your arms, you can follow these general guidelines:
- Resistance Training: Incorporate exercises that target your arm muscles using resistance. This can be achieved through weightlifting, using dumbbells, barbells, resistance bands, or machines. Resistance training creates micro-tears in your muscles, which then repair and grow stronger during rest periods.
- Compound Exercises: Include compound exercises in your routine as they engage multiple muscle groups, including the arms. Examples of compound exercises that target the arms include bench press, push-ups, pull-ups, dips, and rows. These exercises provide overall strength and growth to your arms.
- Isolation Exercises: Additionally, include isolation exercises that specifically target individual arm muscles. This helps to further enhance muscle definition and symmetry. Examples of isolation exercises for the arms include bicep curls, tricep extensions, hammer curls, and tricep dips.
- Progressive Overload: Gradually increase the weight or resistance you use over time. Progressive overload stimulates muscle growth by challenging your muscles to adapt to increasing demands. This can be done by adding more weight, increasing repetitions, or reducing rest time between sets.
- Proper Form: Maintain proper form during exercises to maximize effectiveness and reduce the risk of injury. Pay attention to your posture, grip, and range of motion. If you’re unsure about proper form, consider working with a qualified fitness professional or watching instructional videos.
- Balanced Workout: Aim for a balanced arm workout that targets both the biceps and triceps muscles. Neglecting either muscle group can lead to muscular imbalances and potential injury.
- Rest and Recovery: Allow sufficient time for rest and recovery between training sessions. Muscles grow and repair during rest, so it’s important to give them time to recover. Overtraining can hinder progress and increase the risk of injury.
- Nutrition and Hydration: Maintain a balanced diet that supports muscle growth and repair. Consume an adequate amount of protein, which is essential for muscle recovery and development. Stay hydrated to support overall performance and recovery.
Remember that individual preferences, fitness levels, and goals may vary. It’s always a good idea to consult with a fitness professional or personal trainer to create a personalized training plan tailored to your specific needs and abilities.