Building muscle in your 40s
Discussion
Bit of background to my questions. In 2012 I was about 18 stone (5’8) so we’ll overweight and unfit. I joined a gym and lost about 5 stone and got a reasonably decent shape in terms of muscle.
Gave it all up completely in about 2017 and the muscle turned back into fat. Fast forward to may this year at 43 and I started it all again. Lucky enough to have a decent home gym set up (bike, treadmill, cross trainer, 2 benches, various free weights, a York multi gym, dips and pull up station) and so far I’ve gone from a 38/40 waist to a 34/36 and thanks to muscle memory (I assume it’s that) I’ve got a decent shape back especially up top.
But….I do want to go a step further this time in the respect of actual muscle mass.
I know naturally I won’t be huge but I’d like to be the fit dad when picking the kids up not the dad bod dad.
I don’t drink, I vape not smoke, I eat very clean (I think) and the willpower side is not a problem to me.
I train at least 5 days a week which is normally 10 mins cardio for a warm up and then chest/tris back/bi’s with shoulders combined with abs in between.
What would be an ideal supplement set up? I have a protein shake every morning for breakfast but is there any others (creatine etc) that would aid me at this age?
Thanks in advance and sorry for the long winded post.
Gave it all up completely in about 2017 and the muscle turned back into fat. Fast forward to may this year at 43 and I started it all again. Lucky enough to have a decent home gym set up (bike, treadmill, cross trainer, 2 benches, various free weights, a York multi gym, dips and pull up station) and so far I’ve gone from a 38/40 waist to a 34/36 and thanks to muscle memory (I assume it’s that) I’ve got a decent shape back especially up top.
But….I do want to go a step further this time in the respect of actual muscle mass.
I know naturally I won’t be huge but I’d like to be the fit dad when picking the kids up not the dad bod dad.
I don’t drink, I vape not smoke, I eat very clean (I think) and the willpower side is not a problem to me.
I train at least 5 days a week which is normally 10 mins cardio for a warm up and then chest/tris back/bi’s with shoulders combined with abs in between.
What would be an ideal supplement set up? I have a protein shake every morning for breakfast but is there any others (creatine etc) that would aid me at this age?
Thanks in advance and sorry for the long winded post.
Muscle memory is definitely a thing. I helped out a friend who was studying it (sports science) and I was the ideal candidate as someone who retired from rugby at 23 and had not trained much between then and the age of 35. I went into a 5x5 training program and my strength shot up along with muscle size. I was trying to lose fat at the time but dropped 4” off my waist but put on 2 stone 
As for training, I do the simple power based route by Iron Addicts. You have rest days in between training which is important and it’s a good all body routine. Once you get a good general fitness you can then specialise on areas that might need more work E.g calves, forearms etc
The only supplement I take for training is ZMA which definitely helps with recovery. My usual daily supplements are cod liver and vitamin D. I’ll occasionally take a protein drink if my protein intake for the week is low.
As for training, I do the simple power based route by Iron Addicts. You have rest days in between training which is important and it’s a good all body routine. Once you get a good general fitness you can then specialise on areas that might need more work E.g calves, forearms etc
The only supplement I take for training is ZMA which definitely helps with recovery. My usual daily supplements are cod liver and vitamin D. I’ll occasionally take a protein drink if my protein intake for the week is low.
So as suspected then the muscle I have now is probably more memory than recent gains?
I’d never got down the steroid route but can I expect the muscle I have and the little I will gain to remain if I up the cardio to try to lose the remaining fat quicker rather than letting the kitchen do it?
I’d never got down the steroid route but can I expect the muscle I have and the little I will gain to remain if I up the cardio to try to lose the remaining fat quicker rather than letting the kitchen do it?
Of course you can build muscle into your 40s, I know because I did it, it all depends on how much effort and commitment your willing to put in, at the start of my 40s I was 175lb over the next 8yrs I trained my ass off, ate like a horse, nailed my sleep, and tried to keep my stress levels down, by the end of the 8yrs I was 218lb at 5'8, I was big and strong AF, the only supps I took were Creatine and Beta Alanine(sp) both these worked really well for me. Don't underestimate the amount of food you need to eat, its huge and was the main reason I wanted to downsize again, eating that amount is massively taxing on the body, certainly in my case anyway.
Jonnny said:
Definitely worth creatine imo, for such a well researched supplement - and the cheap cost it's worth it even if its only for a 5% increase its worth it.
I used to take it but it was more because other blokes at the gym did so I’ve never really researched it.Are there any side effects?
essexplumber said:
Jonnny said:
Definitely worth creatine imo, for such a well researched supplement - and the cheap cost it's worth it even if its only for a 5% increase its worth it.
I used to take it but it was more because other blokes at the gym did so I’ve never really researched it.Are there any side effects?
I'm.41 now and I.srarted in the gym in July last year.
I did a lot of weight training in my early-mid 20s before stopping when in my late 20s
I have put in a significant amount of muscle over the last 12 months. I'm bigger now than I was in my 20s probably largely due to being better informed on weight training techniques, I do 3 days on 1 day off the gym on a push/pull/leg/rest rotation.
I have learnt about progressive overload which has seen significant gains, I didn't know about it in my 20s and had a less organised split doing 3 sets of 10, I now record my lifts on all excersizes using the Repcount app on my phone
In terms of diet I eat relatively healthy but im not tracking macros.
For supplements I take Creatine and eat a high protein diet.
Never used any steroids and I never will as my work means I can be drug tested randomly.
I personally don't think the gains are worth the side effects personally in any case but im not looking to compete in any sports or enter body building contests.
I did a lot of weight training in my early-mid 20s before stopping when in my late 20s
I have put in a significant amount of muscle over the last 12 months. I'm bigger now than I was in my 20s probably largely due to being better informed on weight training techniques, I do 3 days on 1 day off the gym on a push/pull/leg/rest rotation.
I have learnt about progressive overload which has seen significant gains, I didn't know about it in my 20s and had a less organised split doing 3 sets of 10, I now record my lifts on all excersizes using the Repcount app on my phone
In terms of diet I eat relatively healthy but im not tracking macros.
For supplements I take Creatine and eat a high protein diet.
Never used any steroids and I never will as my work means I can be drug tested randomly.
I personally don't think the gains are worth the side effects personally in any case but im not looking to compete in any sports or enter body building contests.
My experience, if you are pushing yourself you don’t need supplements at all.
I’m 59 and have slowly reduced my weights over the last 10 years simply because me joints can’t cope with what I lifted in my 40s. However I’m still lifting to exhaustion, albeit at a lower KG, and am maintaining imo great muscle mass.
I’m 59 and have slowly reduced my weights over the last 10 years simply because me joints can’t cope with what I lifted in my 40s. However I’m still lifting to exhaustion, albeit at a lower KG, and am maintaining imo great muscle mass.
Thanks for all the replies. Im definitely going to be looking at the creatine and maybe tracking my workouts a bit more. One thing I am gauging myself on is wide grip pull ups, I can’t do one yet but I’m increasing my KG on lat pulls etc (as much as I can at home) which brings me to my next question which is will it be beneficial to maybe swap a home session with one at a proper gym maybe once/twice a week to enable me to up the weight a bit more or vary the equipment?
Basically I can only go up to 32.5 kg a side on my bench at home for chest press and from a safety point of view I’d like a spot going above 40kg a side anyway.
It’s been a big leap for me getting back into this and much of that is having a home gym so I don’t want to disrupt a good thing as such.
Basically I can only go up to 32.5 kg a side on my bench at home for chest press and from a safety point of view I’d like a spot going above 40kg a side anyway.
It’s been a big leap for me getting back into this and much of that is having a home gym so I don’t want to disrupt a good thing as such.
Jamescrs said:
I'm.41 now and I.srarted in the gym in July last year.
I did a lot of weight training in my early-mid 20s before stopping when in my late 20s
I have put in a significant amount of muscle over the last 12 months. I'm bigger now than I was in my 20s probably largely due to being better informed on weight training techniques, I do 3 days on 1 day off the gym on a push/pull/leg/rest rotation.
I have learnt about progressive overload which has seen significant gains, I didn't know about it in my 20s and had a less organised split doing 3 sets of 10, I now record my lifts on all excersizes using the Repcount app on my phone
In terms of diet I eat relatively healthy but im not tracking macros.
For supplements I take Creatine and eat a high protein diet.
Never used any steroids and I never will as my work means I can be drug tested randomly.
I personally don't think the gains are worth the side effects personally in any case but im not looking to compete in any sports or enter body building contests.
When you were doing your 3 sets of 10 , surely every week or month you'd try a heavier weight or add more reps ?I did a lot of weight training in my early-mid 20s before stopping when in my late 20s
I have put in a significant amount of muscle over the last 12 months. I'm bigger now than I was in my 20s probably largely due to being better informed on weight training techniques, I do 3 days on 1 day off the gym on a push/pull/leg/rest rotation.
I have learnt about progressive overload which has seen significant gains, I didn't know about it in my 20s and had a less organised split doing 3 sets of 10, I now record my lifts on all excersizes using the Repcount app on my phone
In terms of diet I eat relatively healthy but im not tracking macros.
For supplements I take Creatine and eat a high protein diet.
Never used any steroids and I never will as my work means I can be drug tested randomly.
I personally don't think the gains are worth the side effects personally in any case but im not looking to compete in any sports or enter body building contests.
Seventyseven7 said:
You won't be building much muscle naturally at your age now.
You'll need to start taking anavar and test etc if you want to build noticeable muscle.
It's not impossible to do it naturally now, but the sacrifice to reward you'll make, probably wont be worth it.
I tried anavar for a short period on a low oral dose and whilst I reckon it works I had to stop as it really messed my sleep up. Bear in mind OP that if you are tempted to go down this route you will probably have some unwanted side effects. Insomnia is just about the worst thing in the world IMO.You'll need to start taking anavar and test etc if you want to build noticeable muscle.
It's not impossible to do it naturally now, but the sacrifice to reward you'll make, probably wont be worth it.
At 44 the thing that fcks me is doms....I've been crossfitting for years but jacked than in recently as find the volumes just ridiculous.
I'm now at a place that programmes workouts and is decent in that it's all free weight stuff. I did my owne thing Friday that involved a 5x5 style squat, bent over row, overhead press thing, then finished with 5 rounds of 10 wall ball throws, 10 power cleans.
I still can't pick stuff up off the floor.
Is there a magic powder for not cabbaging yourself for days after a decent workout?
I'm now at a place that programmes workouts and is decent in that it's all free weight stuff. I did my owne thing Friday that involved a 5x5 style squat, bent over row, overhead press thing, then finished with 5 rounds of 10 wall ball throws, 10 power cleans.
I still can't pick stuff up off the floor.
Is there a magic powder for not cabbaging yourself for days after a decent workout?
Yazza54 said:
I tried anavar for a short period on a low oral dose and whilst I reckon it works I had to stop as it really messed my sleep up. Bear in mind OP that if you are tempted to go down this route you will probably have some unwanted side effects. Insomnia is just about the worst thing in the world IMO.
No thanks lol one thing I’d never do regardless of the obvious gains. Thing is anyone I’ve ever met with a good physique is accused of being on the juice anyway.Least in my mind even the little muscle I can build will be natural.
On this whole age/muscle thing there’s a guy in the US I follow on instagram who’s well into his late 50s (possibly older) and he’s in incredible shape.
He posted a pic of himself in around 2017 and he was a typical out of shape man of that age.
Now he has veins poking out of his chest etc and I assume (hope) it’s been done naturally so it can be achieved it would seem.
He posted a pic of himself in around 2017 and he was a typical out of shape man of that age.
Now he has veins poking out of his chest etc and I assume (hope) it’s been done naturally so it can be achieved it would seem.
essexplumber said:
On this whole age/muscle thing there’s a guy in the US I follow on instagram who’s well into his late 50s (possibly older) and he’s in incredible shape.
He posted a pic of himself in around 2017 and he was a typical out of shape man of that age.
Now he has veins poking out of his chest etc and I assume (hope) it’s been done naturally so it can be achieved it would seem.
99% of insta is bs, follow your own path, get your head down and report back in year.He posted a pic of himself in around 2017 and he was a typical out of shape man of that age.
Now he has veins poking out of his chest etc and I assume (hope) it’s been done naturally so it can be achieved it would seem.
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