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5 Ways To Make Strength Gains Past 40

You're not going downhill once you reach 40. You simply have to adjust your training to match your changing physiology. Here's how!

Get Jacked - 10 Workout Secrets of the Pros - Part 1

There is a long history of high-volume training in the pantheons of pro bodybuilding. The great Arnold Schwarzenegger spent five hours a day split into a.m. and p.m. workouts, six days a week. The late Mr. America’s Steve Michalik’s “Intensity or Insanity” training system was based on as many as 100 sets per body part— you read that correctly. Ronnie Coleman won eight Mr. Olympia titles training for roughly two hours a day, six days a week, hitting each body part twice in that time. Both Juan Morel and Maxx Charles have been known to train for up to three hours at a shot. Then you have the other extremes. Dorian’s workouts lasted about 45-60 minutes, with four training days a week and three complete rest days. Yates believed in just one all-out set per exercise after a few progressively heavier warm-ups. His Heavy Duty training predecessor, Mike Mentzer, did even less. Most pros these days are somewhere in the middle of those two ends of the volume scale. It’s common to ask, how much should I be doing in the gym? Some people will quickly rattle off the accepted standard of x amount of sets per body part, x amount of time per workout and x number of workouts per week. The pros don’t follow any set parameters on how often to train or how much training each body part should receive. They do as much as they need to, no more and no less. For some of them, that constitutes a lot more time in the gym than others. That certainly doesn’t make any of them wrong, as each man found that a certain amount of volume gives him the best results, and doing either more or less isn’t as effective.

WATCH: Buddy Morris SPS Presentation — The Brain Controls Everything

The interworking systems of the human body cannot be separated, and it all begins in the brain. Every moment of stress is trauma to the brain, and a good coach knows how to deal with this.

Chris Weidman Crapped Himself Before A Wrestling Tournament As A Teenager

UFC middleweight Chris Weidman took to Snapchat to share a hilarious story about the time he crapped himself.

Q&A with Ronnie Coleman | The 8-Time Mr. Olympia Solves Your Problems

I went as often as I could, and in the last half of my years winning the Mr. Olympia, I was up to three adjustments and three massages every week. I started getting chiropractic adjustments back when I was in college, but it wasn’t too often. Once I started competing years later, I found they were more necessary due to the way I trained. As I continued competing, there were a lot of little injuries, aches and pains, especially with my shoulders and back. Without getting those different therapies done on a regular basis, I honestly doubt I would have been able to keep going on and win eight Mr. Olympia titles. People would always tell me they wish they could be as big and strong as I was, but they don't understand what a toll it takes on your joints and your connective tissues. Nobody was really meant to be that big and strong. You’re pushing your body way past its limits. It’s almost like you’re driving a million-dollar racecar that goes 200 miles an hour for 500 laps. That car is gonna need way more maintenance than a little Honda someone just uses to drive to work and back every day!

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1
HD Abs: The Ab-Etching Diet 4 Weeks Of Fat Burning

The weather is warming up. That means your abs don't need that layer of fat insulation. Get rid of it, quick!

2
6 Weeks to Superhero | T Nation

This progressive method creates a powerful metabolic effect that's incredible for fat loss, especially when combined with short rest periods. Although short enough to keep an elevated heart rate, these rest periods shouldn't be so short that they decrease performance. Fat loss is further increased with the addition of a strength-endurance movement at the end of the complex.

3
Men's Fitness on Twitter

Arnold Schwarzenegger ( @Schwarzenegger ) shows off his dramatic side and gets serious in his new movie #Aftermath : http://bit.ly/2nMgwDv  pic.twitter.com/LwW0aUnmAV

4
Hollywood Reporter on Twitter

. @TheRock will star in #JungleCruise , @Disney live-action adaptation of theme park ride. Director search is underway http://thr.cm/2zgzRf 

5
Tip: Drop, Fail, Grow | T Nation

When training for muscle growth, recruit as many muscle fibers as possible, then fatigue the snot out of those stubborn little bastards until they grow. One of the best ways to do this is drop sets or burn-out sets.

6
Tip: A New Exercise for Big Shoulders | T Nation

You've used the neutral-grip lat bar for pulldowns. Now try it for shoulder presses. Note that the cable is attached at the bottom of the handle, so you’ll be pushing up, not pulling down. The pulley should be set at about the belly or lower chest level. It's a great pressing grip: elbows roughly 45 degrees from the body and hands in neutral grip (facing one another). The position of the arm alleviates unnecessary joint pressure to extend shoulder integrity.

7 Shawn Ray

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8
Today's Workout

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The best bodyweight workout of all time

The circuit we’ve designed here doesn’t let up. When you train any squat variation, plus the pullup and the dip, you work nearly every muscle in your body, and your heart will race to supply them with blood and oxygen. Performing a decreasing number of reps—10 to 1—helps you keep the workout going even as you get fatigued. It'll also get you leaner, and build the endurance that'll build the fitness you need to rattle off a high number of reps in one shot. Plus: Feel free to use this workout to win bar bets about how many pullups you can do.

10
Bodybuilding.com on Twitter

Try these 4 best caffeine-free supplement ingredients to boost your workout! #Bodybuildingcom http://bbcom.me/2nTnpnn  pic.twitter.com/YOlc0QKPec

11
Muscle & Fitness on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

12
Men's Fitness on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

13
Men's Fitness on Twitter

Watch the new trailer for 'Chuck,' Liev Schreiber's movie about the 'real-life Rocky Balboa': http://ow.ly/pJ7A30aFsFf  pic.twitter.com/8qR0xkjXob

14
Dwayne Johnson on Twitter

Lots of work to be done. HUGE opportunity for us to create global FUN for fans. Cruise of a lifetime and I'm the skipper. #JungleCruise https://twitter.com/sevenbucksprod/status/850483682783645697 …

15
Kai Greene on Twitter

Whatever your craft or career is, take it all the way! The world is full of mediocrity. Mediocre minds,mediocre effort & mediocre creativity pic.twitter.com/rqH1hmEapq

16
Are You Really Overtraining? (Or Just A Little Sore)

If you’re concerned that you’re not recovering correctly, test your heart rate again. If your resting heart rate is significantly elevated, there’s a good chance you’re pushing too hard and need a break. Or, you can try HRV (such as the product by BioForce), which assesses your heart rate variability and provides biofeedback on your stress levels and recovery. It can indicate what days are best to push hard or back off. It’s new technology that makes it much easier to “listen to your body.”

17
Men's Fitness on Twitter

Watch our editor's first-ever attempt at the muscle-up and other classic CrossFit moves. @bodyfortress http://ow.ly/nv1F30aD5uI  pic.twitter.com/A9I1mFVYQu

18
Men's Fitness on Twitter

Get ready for summer with Day 5 of The Intermix—the 4-week build and burn plan from @mike_simone_ : http://bit.ly/2o2ofPD  pic.twitter.com/lm2VQoHDKB

19
Bodybuilding.com on Twitter

You spoke, and we listened! FREE + FLAT RATE SHIPPING is here! #BElite #FreeShipping #Bodybuildingcom Shop now: http://bbcom.me/2oWfzts  pic.twitter.com/lPoc6uxrBq

20
Mr. Olympia LLC on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

21 Ronnie Coleman The Unbelievable DVD in 1080 HD | Part 5 Chest & Tris

Shop - https://ronniecoleman.net I had all of my old training DVDs remastered in HD! Here is part 5 from the unbelievable DVD where I train chest and triceps while throwing around those 200lb peanuts! YEAH BUDDY! Yeah Buddy, Stay tuned More parts being uploaded soon! As always don't forget to LIKE/SUBSCRIBE for more gainz!! Subscribe for more videos like this- http://goo.gl/3PBf8v Check Out my Supps - https://www.ronniecoleman.net Follow me: http://facebook.com/RCSups http://twitter.com/BigRonColeman http://instagram.com/ronniecoleman8 http://instagram.com/rcssdirector Get all of my products here http://ronniecoleman.net Check out the rest of my videos - http://youtube.com/rcsstv

22
Dwayne Johnson on Twitter

Finding our director is gonna be fun. A visionary who can balance huge action with comic charm. The cruise of a lifetime.. #JungleCruise https://twitter.com/thr/status/850360744696836097 …

23
8 Jumps to Boost Strength and Athleticism | T Nation

Jumps boost muscle fiber recruitment. They can recruit dormant muscle fibers, increase neural drive, and improve the efficiency of your nervous system. This allows you to activate and train more muscle during your workouts for faster strength gains. And when you activate more muscle fibers, you increase the number of muscle fibers you can fatigue to maximize muscle growth.

24
Tip: High-Protein Oatmeal & Apple Cookies - Biotest

Bake for around 18-22 minutes. If you stick your finger in one and it feels too soft to pick up, it's not ready yet. If it looks like a charcoal briquette, it was ready an hour ago and you need adult supervision in the kitchen.

25 Shawn Ray

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26
30 Best Bodyweight Exercises for Men

When you walk into the gym and every single bench and squat rack is taken by a bigger, stronger guy or by that “bro” doing curls in the squat rack, you could just turn around and walk out and say you’ll come back later. However, that isn’t an option when you’re trying to be your best you, because you know consistency is key. That one day off can lead to a week, which can lead to a month, and so on. Add these moves to your arsenal and watch the fat melt off your midsection all while building muscle, without skipping a day.

27
How can I get my girlfriend more comfortable having sex with the lights on?

Try leaving the lights on but dimming them. (If you don’t have a dimmer, you’ll need to buy one.) You can also try some attractive, strategically placed lamps with soft, lower-watt light bulbs. Christmas lights are nice, too. You’ll still be able to see her body, but she’ll feel sexier with soft lighting that will accentuate her features.

28
Bodybuilding Tips to Grow Your Arms

Within each workout, the reps varied. My first exercise was dedicated to power and size, so I used very heavy, explosive movements, even cheat or body leverage motions on the final set, for six to eight reps. To maximize the pump, I followed with exercises that isolated the biceps more directly, performing sets of 10-12 reps. In either case, I concentrated on making my bis take full responsibility for the movement — that was where I wanted to feel the pain, the pump, the searing burn, all the way from the bottom of the biceps belly to the very top of its peak, as if it were an exploding volcano.

29
8 Reasons Your Biceps Are Flat

The biggest problem isn’t that you don’t have big biceps; it’s that you aren’t big at all. If you’re six feet tall and 160lbs, you’ll never have big arms. You’re too skinny. If you want big arms or a big chest, you need to get big all-over.

30
10 tips for arguing with your girlfriend without destroying your relationship

“I always encourage people to lead with their adult selves,” Thomas says. “A child throws a tantrum as soon as they’re angry. An adult will wait until the time and place is right for conversation.” So, no, you shouldn’t have a volcanic meltdown in the middle of a restaurant, in your friend’s tiny apartment, and/or at any work function. Use common sense and try to get a hold of your emotions so the tension, disappointment, and upset stays locked down.

31
6 must-have elements for your workout programs

The resistance training phase, which lasts about 25 minutes (after which you should be at the 45-minute mark), can feature several different variations on go-to exercises that you’re probably familiar with, like push-pull lunges and squat step-up pulls. This is also a time to do some of the more traditional gym exercises you might be attached to, like the leg press or military press. Nguyen says it’s important to have already completed core training and power development before putting your body through such exercises, effectively decreasing the odds of injury by getting every part of the body ready to go. “[If you do the first three steps], at least I know now that the body’s awake and together,” he says.

32
If I'm Short on Time

Can i switch 8x3 and do 8x1 and a double rest/paus set or can you suggest another style of intensity techniques to shorten the time and still get the same result? Or is that not possible?

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How to do Plank Pikes

2. Tighten your core and glutes and drive your hips toward the ceiling as high as possible. Pause for a moment at the apex and then lower yourself back into a plank.

34
10 things guys do on social media that girls hate

The Fix: “Not responding sends the message that you’re not interested and she should stop reaching out,” says Senning. If that’s your intention, fine, she will eventually get the hint. But if that’s not the case, you need to manage expectations or she’s going to get pissed. Saying something like "Facebook was taking over my life so I’m trying not to log on as often. I apologize in advance if I don’t respond as much as I used to" can do major damage control, explains Senning.

35
4 Supplements to Keep the Muscle, Lose the Fat

Sixty-one percent of your skeletal muscle contains the amino acid glutamine. After a strenuous workout, levels of it will significantly drop. This amino acid is crucial in maintaining muscle mass and fostering muscle protein synthesis. As for fat loss purposes, glutamine can offset fat storage, making it a beneficial supplement for weight loss. Let’s not also forget that as we get older, levels of human growth hormone (HGH) start to decrease. Well, glutamine increases your body’s ability to secrete the fountain of youth hormone; HGH helps burn fat and build muscle.

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Prince Brathwaite's Shoulders and Abs Routine

A fitness coach who motivates others for a living is now motivated to become a pro bodybuilder, and he shared his shoulders and abs workout with M&F.

37
The best dumbbell biceps workout

The workout starts with strict dumbbell curls. Since you’ll be fresh, youshould have no trouble giving each set your utmost focus, using only the strength in your biceps to complete your reps. The drag curl follows—another movement that relies on precise form and prevents your shoulders or back from assisting. Later, you can loosen up, doing curls again but this time with intentional cheating. At this point, you’ll be tired and unable to execute reps with perfect technique anyway, so you’ll get a little help from your hips to power through your sticking point. Your biceps will still be working hard, and with most of your workout accomplished, all you need do now is top them off with blood to ensure the greatest growth.

38
How Many Reps?

Count all you want, but don’t count on counting for maximum muscle growth. I’ll say it again, for the umpteenth time: Bodybuilding is about quality, not quantity. People will produce data proving one rep range, or number of sets, or training cycle, etc., is the answer, but it all comes down to the pump you’re able to build in the muscle. That’s the ultimate gauge of whether everything you’re doing in your training is worthwhile. People are constantly commenting on the amount of weight I use, my high reps and my basic exercises, but those are dictated by my sole quest of developing a specific sensation in the muscle. I don’t tackle a workout obsessed with being able to lift a specific number of pounds for a specific number of repetitions. My goal is to lift whatever weight it takes, for however many reps and sets it takes, to feel a good full pump in the muscle being worked.

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Want better employees? Help them lose weight and they’ll miss less work.

Researchers found that the 92 subjects—whose average starting weight was 253 lbs and worked about five hours less per month than what their bosses expected—after six months on the program, lost an average of 41 lbs and worked 6.4 hours more than was required by their employer. "A concern shared by both employers and employees is that time spent in the program…might diminish time and productivity on the job," said study lead Jennifer Iyengar, M.D. and endocrinology fellow at the University of Michigan. "However, we found that participation in our program was highly valued and had a positive impact at work."

40
Tip: Master the Incline Plyo Push-Up | T Nation

This is an awesome exercise for horizontal pressing power. It increases explosiveness and helps you recruit more muscle.

41
The 12 Foods You Should Always Put On Your Grocery List

Skirt steak is good if you’re in a hurry, but our chefs say that a two- pound tri-tip—a cut that’s as flavorful as rib-eye but not nearly as expensive—is the way to go for a meal that feels more like an event. Plus, it yields great leftover options for salads or sandwiches. “When I’m thinking big picture, I do tri-tips,” Hatfield says. “I’ll roast a couple at once.” Humm suggests finding a butcher who will Cryovac-seal them. “The great thing about steak is it can hold for about two weeks in your refrigerator when it’s vacuum-sealed. It’s better than freezing it, and it actually benefits the beef because it gets more tender.”

42
Jay Cutler's 7 Tips for Building Huge Triceps

I wasn’t blessed with the greatest genetics for triceps, but I learned to work with my body structure. You have to be open-minded with the exercises you choose. I learned very early that skull-crushers (lying triceps extensions) weren’t the only exercise for tris, contrary to what a lot of people seem to think. Cable movements can be very beneficial for size and shape. It’s just a matter of finding the right position for your body structure and really putting your mind into working the muscle.

43
Muscle & Fitness on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

44
Instagram post by Flex Lewis™ • Apr 8, 2017 at 3:26am UTC

45
D Perez on Twitter

@BioLayne does avatar have an app or is it just website based ? I should probably know this apologies in advance

46
5 surprisingly healthy beers

For those who thrive on all things organic , there’s a wide array of breweries across this great nation using ingredients from certified organic farms. That means the barley, wheat and hops are all fertilizer-, pesticide- and herbicide-free. While there are many different local options for organic beer (depending on your region), Peak Organic is a Maine-based brewery with selections usually found in Whole Foods and other high-end beer distributors. The brand’s Winter Session Ale makes for a warm and toasty seasonal, with a modest (at best) 150 calories per serving.

47
Two Days a Week

Hi all, First time posting. I have a few questions about 5/3/1 two days a week. To start I'm 47. I'm just getting back into lifting. I'm just finishing up a 12 week cycle of strong lifts 5x5. I race track and some road(cycling). The last few years my off season training has consisted of on the bike training,kettle bells,and Muay Thai. I have done 5/3/1 before. I have the first edition I believe(2009). What I would like to do is keep lifting during my riding/racing season. I want to keep it simple. Two days a week is what I would have time for. My questions are: 1 Should I work at 90% or less for the main lifts. 2 How much assistance should I do and could I use KB's for assistance. 3 I have a low ceiling in my basement so OHP is out. I've been doing kneeling (both knees)land mine presses. What can be substituted? I will be racing and doing on bike training the other days so I'm assuming that covers my conditioning. Any advice will be greatly appreciated. Hope I didn't ramble too much. Thanks, John

48
Avatar Nutrition Review

This is a review of my experience using avatar nutrition fat loss and reverse dieting settings. If you have any questions over something I didn't address feel free to post them below. Thanks for watching! — AvatarNutrition.com — Before and after pics https://instagram.com/p/BLzpjVghZjstx...

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Triple H on Twitter

When you tweet with a location, Twitter stores that location. You can switch location on/off before each Tweet and always have the option to delete your location history. Learn more

50
Can you change the shape of your muscles with certain exercises?

The shape of your muscles—their length, structure, and where they attach—are all determined by your genes and can’t be trained. When bodybuilders (or infomercial gurus who want your money) say they can help you get the “shape" you want, what they’re really saying is that you can build muscles in proportion to one another so they create a particular visual effect.

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57 Build Lean Muscle By Carb Cycling
58 20-Rep Squat Training
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60 Instagram post by @therock • Apr 7, 2017 at 10:18pm UTC
61 Landscaping and Lifting
62 4 Ways to Become Better
63 Tip: 4 Ways to Boost Your Bench Press | T Nation
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76 15 seasonal spring foods you should eat right now
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