8 Muscle Gaining Mistakes - Men Over 40 (FIXED!!)

There are muscle gaining mistakes that can affect anyone of any age that lifts weights, and then there are those that are even worse when you get to be 40 years old. In this video, I’m going to show you the 8 biggest muscle building mistakes that you can make and how they are amplified when you get to be a little older.

The first is the warmup. This one is tricky since many people forget to warmup at all when they are getting ready to lift weights. On the other hand, those that turn their warmups into workouts themselves are doing far too much and it’s actually holding back the progress they should see on their workouts. Four sets working up to your working weight on compound exercises and 2 sets working up to your working weight on single joint exercises is a good recommendation of what is needed. A general total body core temperature raiser like jump rope or a bike is also important for overall prep.

When it comes to the actual training you can never forget to prioritize strength training. It doesn’t matter what age your are, training for strength via progressive overload on the big lifts should always be the base of your training pyramid. The issue comes when the pursuit of that strength comes at the expense of responsible training. This means that chasing numbers at the expense of your joints and muscle health is a big mistake. Ensure that you own the weight you’re lifting by incorporating paused lifts at every opportunity.

Not including enough of a focus on developing your mind muscle connection (and maintaining it as you age) is the next big workout mistake for men over 40. This is because the ego tends to get in the way and focusing on getting the weights from point A to point Z becomes more important than ensuring that the muscles you were trying to train to get them there are actually doing the job.

Since we focus on quality of reps, the way to expand this out to the entire set and the whole workout is to include some metabolic training into your plan. This is actually important for trainees at all levels since metabolic stress is one of the three known drivers of muscle growth (along with eccentric muscle damage and progressive overload) but it is particularly so for men over 40. The reason this works so well is that it doesn’t leave you with the soreness that makes it tough to recover between workouts and the joints are given a break by the lighter weights.

Next you cannot forget to do what we preach all the time on this channel, and that is train like an athlete. This not only means taking a scientific interest in the type of training that you do but to actually get out there and include some athletic activities in your workouts. Things like running, jumping and doing agility work are all things that your body will lose if you don’t use them. The old phrase of use it or lose it has never been more true.

This also brings about the importance of doing corrective exercises. Things like face pulls and band pull apart may seem like small and unnecessary exercises but they are not. Particularly when you get older, these exercises have a high value and allow you to get more out of the more commonly performed exercises simply by making sure there are no imbalances in place to get in the way.

As you can see, there are many things that you must make sure you’re getting right if you want to look your best not just in your 40’s but well past. This is what the ATHLEAN-X Training Systems allow you to do better than any other program out there. If you’re ready to start training like an athlete again and look better than ever before, click the link below and start training with me today.

For more videos on how to build muscle at any age and the biggest muscle gaining mistakes to avoid, be sure to click the link below to subscribe to this channel right now. Don’t forget to turn on your notifications so you never miss a new video when it’s published.

[markscarupa]

Retired at 66, on BP meds, 20 lbs overweight. Thanks to Jeff, weight under control, diet is much better, off meds, and getting stronger. Thanks Jeff

[Buckdawg]

So many older guys on here committed to the grind... Respect fellas 👏🏻 you are inspiring

[otekdurante]

I'm 50. I look 40. I feel 30. I'm stronger than most 20. My wife tells me I act like 10.

[mrmuscle]

I am 78 yrs old man and still going strong in the gym 3 times a week I always do a good warm up exercises before I start my workout, I been ask so many time how do I stay in shape I tell then don't quit because winners don't quit and quitters don't win. I am glad that I didn't quit when I had prostate cancer and now I am cancer FREE

[Soupy_loopy]

I'm 40. After 12 years of good beer and BBQ, I decided to start exercising again, 2 weeks ago. My workout is pretty much someone else's warm up, but I'm making progress. Pushing harder and going longer.

[randmcnally]

At 63, I’ve been training for about 45 years. I’m always answering questions from 30 and 40 somethings about training, diet, and most importantly, longevity in maintaining a great build at an advanced age. I do lift relatively heavy but I often cycle that training with lighter weights which gives me a much fuller, toned appearance. I retired a few years ago and after sitting around for a couple of years I took a part time job training seniors at my local senior center. One of the biggest surprises I’ve encountered is the influx of younger folks (55 to 60) with little or no strength and no mind/ muscle connection. These are not just people that worked in offices their whole lives and never did anything to maintain their bodies. This group includes mechanics, law enforcement, truckers, etc. Many of these people became adept at doing their jobs or rose to supervisory positions, leaving behind the need to exercise their bodies in their daily routine. It’s sad and disheartening to see a 55 year old man that can’t bench press more than 20 lbs. But worse is their inability to do certain exercises like squats or lying tricep extensions (to name a couple) and their propensity to swing weights back and forth rather than feeling the movement. I’m constantly stopping whatever I’m doing to engage these folks on the need to feel the movement in the muscles they’re working. I believe in many cases these people are just going through the motions so they can feel good about themselves after they run back to their couches. Jeff hit it on the head when he spoke about the mind/ muscle connection and the need to try different types of exercises as we age. You would be amazed what a beginning Jiu Jitsu class or even yoga classes can do to maintain agility, balance and conditioning. Sorry for the rant…..

[bobkunkle]

I was a dedicated weight trainer all my life and reaped the rewards. Look good, healthy, etc. Due to back issues I have been unable to workout for the last three years resulting in loss of muscle mass. Jeff, through his videos is greatly helping me get back to training. I am almost 72 years old. Thanks Jeff

[richcus]

Absolutely Right Jeff! Now at 74 and train 3x per week, I remember what it was like to be at my peak in my 40's. The thing is, now, I have to retrain neuro-muscular memory all over again it seems. When people ask me about why I train, I tell them about my goals but more then that I have to train in order to do the athletic moves other 40 year olds take for granted. I enjoy your videos tremendously and watch them every day only to find and remind myself that I have to slow down and focus on the movement and not the number of reps.

[JoshHowe]

Jeff. You are my biggest inspiration, this year I lost my mother from a heart attack. It gets worse, 4 years ago I lost my father from an accident at work. I am an only child. The only place I had to turn to releive my stress and keep my mind at ease was training in the gym, and watching your motivational videos to make me never give up. You keep me going every day and pushing to be the best I can. Thank you for all of your knowledgable information and expertise. I will be 22 tomorrow, and I am beyond glad I found your channel this early in my life so I can keep this lifestyle for the rest of my life, I watch your videos over and over constantly. Thank you for being a no B.S. honest coach, I am at the end of the 6th month of your NXT program, (wolverine beastmode) and I am looking forward to keep training with you as my coach. See you at the AX games 2020.

[NunoAlexandreMB]

#1 - Turning your warmup into a workout 00:52
#2 - Not pursuing "responsible" strength 02:14
#3 - Forgetting the value of a "mind/muscle connection" 03:33
#4 - Overlooking metabolic training for gains 05:05
#5 - Not training like an athlete 06:52
#6 - Skipping your corrective exercises 08:55
#7 - Doing the wrong kind of cardio 09:35
#8 - Thinking nutrition is just "pretty" important 11:23

[donholbrook]

Thanks, in my youth up until 30 I was lean and mean. Started loosing it in my 40's working hard to support the family. Lost it. Now 72 and working hard to regain it. Thanks for your help.

[shonnesp]

I’ll be 54 this year, had a heart attack 15 months ago and in the best shape of my life.
I’ve followed you for years and just want to say thank you Jeff. You are truly making a difference!

[LB-jkup]

I waited for it and was not disappointed.... face pulls are mentioned. 👏

[wr]

1. Reasonable Warmup -
a. Warmup more important, raise HB, introduce blood fully, Joints, Muscles and Mind
b. Don't make the warmup the workout
2. Responsible strength - train for strength; quality movements, not quantities; pause palpably at highest stress points
3. Mind-Muscle connection
4. Metabolic gains - include much higher reps with responsable weights, work through and beyond burn out. With other types of gain trainings
5. Train like athletic. Athletic things
6. Corrective trainings. All muscles matter
7. Non-impactful, productive cardio. Inventivity
8. Nutritional consistency.

[TheNj]

Jeff you need to make an *UPDATED* version of the best *CORRECTIVE* exercises. Very important for the masses!

[darreningle]

40-50 is not old if you have taken care of yourself. 40-50 and beyond doesn’t have to feel old if you start living right and doing what your body needs to remain flexible, strong and reactive. You are by far the best resource for people preserving youth or those trying to regain it. Love your no bullshit approach.

[ChadeGB]

Been following Jeff's videos for about 6 months, I'm 6ft and started out at around 225lbs, very unfit and out of shape 45yr old. Now I'm 182lbs, in much better shape, feeling a shit-ton better, moving better and no longer like I'm an 80yr old invalid. In terms of fat loss I've certainly lost more than 42lbs also, since I've put on a noticeable amount of muscle, people have actually commented on it to me and have been shocked at the change.

Thanks Jeff. Thanks for not bullshitting, thanks for giving genuine advice and thanks for all the videos on here detailing how to change your life. Because following your advice has done just that. I just wish I'd taken before and after photo's, but tbh I wasn't expecting a dramatic change, so I didn't bother, I actually didn't notice the changes that much myself, it wasn't until the people around me started commenting on it and then one day got an actual audible gasp and "holy fucking shit" from my wifes friend when she came round and I was working out. Good feeling.

[chutneylanger]

I'm 51, stopped training for a variety of reasons around 12 years ago. Been back at it a year with much less intensity but am seeing good strength gains with zero injuries. Everything he says in this video is spot on. Thanks

[annala]

Jeff’s videos are the most valuable free fitness info available. I wish I’d had a Jeff to learn from on my 20s. I’m 47 and probably the leanest I’ve been because of following his advice and his programs.

[MidwestPicker]

I'm 56 and doing everything you just said. Leave the ego at the door. I made the mistake 5 years ago of thinking I had to use very heavy weight to get to failure, big mistake. I sprained my right elbow and right shoulder. Very painful, I was out of commission for 6 months. Now I use moderate weight, slow pause reps and it's just as difficult, but no injuries. Thanks Jeff!