Gaining Muscle Over 40

Read this if you want to gain muscle over 40. pic.twitter.com/4LqEciW5hT

— Rob - Nothing Barred Fitness (@Rob_NBF) March 26, 2023

A lot of advice will tell you to allow at least one rest day before training a muscle group again.

But if you're over 40, you will probably get better results over the long term if you add an extra rest day before working a muscle group for the second time.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 26, 2023

So:

Monday: Upper
Tuesday: Lower
Wednesday: Upper

Would be acceptable and probably fine for someone in their 20s or early 30s.

But as you get older, adding an extra recovery day will probably lead to better results.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 26, 2023

This study found that only 20% of people had fully recovered after 48 hours:https://t.co/PaHoAgt5aF

Even after 72 hours 63% of the subjects (trained men) were not recovered but the test had involved 12 sets to failure (strengthening the point about lots of sets being overkill)

— Rob - Nothing Barred Fitness (@Rob_NBF) March 26, 2023

In this study, 40% of the subjects (trained men between 18-30) were recovered after 48 hours and 80% after 72 hours.https://t.co/gCLPu591eh

When the test was increased from 3 sets to 7 sets, recovery was increased to 96 hours.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 26, 2023

The above study also tested older men (50-65) and even after 96 hours 70% of these men were not fully recovered. If you're older, recovery becomes even more important.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 26, 2023

Here's another study where 40% were recovered after 48 hours and 80% after 72 hours:https://t.co/ooZ1RCtLPa

— Rob - Nothing Barred Fitness (@Rob_NBF) March 26, 2023

This kind of routine would allow for optimal recovery for most middle aged and older trainees:

Day 1: Upper
Day 2: Lower
Day 3: Rest
Day 4: Upper
Day 5: Lower
Day 6: Rest
Day 7: Rest

— Rob - Nothing Barred Fitness (@Rob_NBF) March 26, 2023

Or:

Monday: Full Body
Tuesday: Rest
Wednesday: Rest
Thursday: Full Body

Then either rest until Monday again and repeat, or continue the cycle from Sunday.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 26, 2023

Recovery is a MASSIVELY overlooked part of training.

Many people are copying the routines of 20 year old bodybuilders, genetic freaks and people on steroids, all with way better recovery capacity than they have.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 26, 2023

Muscle growth is like developing a callous. It's an adaptation to a stress.

Lifting weights is to your muscles as a rough file is to your palm.

The callous won't develop if you never remove the stress. Your palm will just get ripped apart.

— Rob - Nothing Barred Fitness (@Rob_NBF) March 26, 2023

If you're not seeing progress following a traditional workout program, you could do with some alternative thinking.

Check out my 20 minute muscle program to start making more progress, with less:https://t.co/jAlDkEfE9B

— Rob - Nothing Barred Fitness (@Rob_NBF) March 26, 2023