Progress After 40 for Advanced Lifters How much muscle can a natural, advanced lifter build in his 40s? Well, I’d love to tell you that an advanced lifter in his 40s can keep building tons of muscle… in part because I’m over 40 too. But it’d be a lie. It’s not even an age thing (although that plays a role), but a matter of training experience and adaptation. To me, “advanced lifter” means at least 15 years of hard training. That means you’ve gained quite a few pounds of muscle already. The human body has a limited capacity to build and keep muscle naturally. This is largely dependent on our genetics. The ACTN3 genotype, myostatin levels, body structure, and many more factors come into play. We don’t fully understand all the factors yet, but the fact is that the average human male can add 30-40 pounds of muscle above what his normal adult weight would be over the course of his training career. Of course, using anabolics will bypass many of the limiting factors that prevent a natural from growing to Mr. Olympia size. I’m also talking about pure muscle weight. With those 30-40 pounds you’d likely add some extra pounds in the form of glycogen, water, and collagen. Not to mention that you could add some fat and still look great. You might add 50-60 pounds of scale weight over your career, but only 30-40 pounds of that weight would be muscle. The closer you are to reaching those 30-40 pounds, the slower and harder your gains will be. So let’s take a 40-year old man who’s at a normal adult weight who would be around 175 pounds without lifting. And let’s say, after 15 years of training, he’s now 210 pounds with a similar or better body fat percentage. By lifting for all those years, he added around 30-35 pounds of muscle to his frame. Realistically, he can now hope to add 5-10 pounds of muscle at most. If a second 40-year-old man gained only 10 pounds over the course of his training career (because he hasn’t been training hard and smart consistently), he has the potential to gain more muscle than the first guy if he trains the right way. Why is the more dedicated and experienced lifter going to have a harder time building a lot of new muscle? First because of adaptation. His body is well adapted to lifting. It’s very hard at that point for training to represent a stress. If the training is no longer a stress, the body won’t change because extra muscle isn’t needed to do the work. If you want to increase the training stress you need to: Lift more weight or… Do more volume or… Push your sets harder But there’s the catch-22. All three of these things can jack up cortisol and might stop progression. Furthermore, you can’t always push them up. There will be a point where it’s hard to add 5 pounds per 6-8 weeks on a lift. And if you already train to failure or close to it, there isn’t much room to increase there either. And adding volume – especially in older lifters – is one of the best ways to halt progress. It’s also not very practical for the real world. A normal human being with a job and family can’t spend 2-3 hours in the gym every day. An advanced lifter needs an extremely high training stress to keep progressing, but doing just that might actually do more harm than good. Also, as you get older your physiology changes, and not for the best when it comes to building muscle: Testosterone levels tend to decrease. Growth hormone and IGF-1 can decrease. Stem cells decrease due to a lower IGF-1 level. Stem cells are required to repair muscle damage. Fewer stem cells means that you don’t repair and build muscle as easily. Your body likely has more chronic systemic inflammation. This can significantly decrease your capacity to build muscle (among other things) in part because it reduces insulin sensitivity. You lose nerve cells and have atrophy in others. This will decrease strength. And if strength goes down, it can be harder to maintain, much less add, more muscle tissue. The muscle tissue is adapted to a certain level of loading. If your nerves no longer allow you to produce as much force, the lower level of muscle tension produced when training might not be enough to fully stimulate growth. Finally, as you’re getting older, life tends to take over. If you have a full-time job and a family, you have a lot more stress. That can also impact your capacity to progress. Now The Good News Don’t stop trying to improve because it’s possible to surprise yourself and achieve more than you thought. I got into my best shape at 41 and I’m still able to improve a bit. Here are a few guidelines that tend to help older lifters keep making progress: 1. Don’t always train hard. I know this sounds counterintuitive, but periods of maintenance training can help re-sensitize your body to training. Call it “strategic deconditioning” if you want. For 3-5 weeks, do the minimum necessary to avoid losing muscle. If you’re a dedicated lifter, that’s going to be much less than you think. Do less volume, don’t push your sets
Origin: Tip: Realistic Gains After 40