How to Build Muscle Over 40 w/ Limited Time

A new review paper highlights science-based exercise tips for building muscle and strength over 40 with limited time.

 

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Studies Mentioned:

Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 51, 2079–2095 (2021).

 

Time Stamps:

00:00 Muscle is important for metabolic health, burning fat, improving resting energy expenditure, and helping with aging and longevity.

00:35 Recommend: minimum of 4 weekly sets of 6 – 15 reps per major muscle group.

01:40 Super sets, drop sets, and rest pause training can cut your time.

02:13 Do exercise specific warmup to prime your muscles.

04:00 For hypertrophy, focus on lower rep ranges.

05:00 Perform at least 1 lower body exercise, one pulling, and one pushing exercise for the upper body.

07:50 Compound movements incorporate 2 or more joints during exercise.

08:20 Train multi-joint exercises.

08:45 Training volume is more important than frequency.

10:10 Training for speed may boost strength gains.