How to gain muscle mass after 40

Understand what needs to be done and which strategies really work on a day-to-day basis

Increase muscle mass after 40 years it may seem like a big challenge. However, with dedication and knowledge, the goal becomes easier than you can imagine. After all, even after the prime of youth it is quite possible to maintain a healthy lifestyle and evolve in training.

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How to gain muscle mass after 40

“Yes. It is possible. Especially since the levels of hormones that help increase muscle mass decrease more significantly after the age of 50. Systematic review studies have shown gains in muscle mass, power and strength even in the elderly through the physical training”, explains the professor of the Physical Education course of the UFSM (Federal University of Santa Maria), Dr. Daniela Lopes.

“The regular practice of muscle-strengthening exercises causes neural and morphological adaptations in the muscle. That is, an increase in muscle size and an improvement in muscle fiber recruitment. This causes the muscle structure to strengthen and become more efficient,” complete .

Therefore, Dr. Daniela’s words reinforce the need for a physical activity routine. In addition, it becomes possible to prioritize some exercises for those who are busy with this goal.

“You basic exercises they always tend to be the most efficient at gaining mass

muscle, like squats, bench presses, deadlifts, pull ups and rows. For gaining muscle mass, an individually planned workout is ideal, in which the goal is to gradually increase the load (weight) and decrease the number of repetitions. Exercises with higher intensity (load) and lower volume (number of repetitions) are the most effective for gaining muscle mass,” added the doctor.

Another criterion is supplementation, but even so, for muscle gain, it depends on an evaluation with a nutritionist or endocrinologist. After all, everything is based on the condition of a subject.

Patience is the key to hypertrophy

Inevitably, the expectation is huge for positive results and especially for those who used to have active physical lives. What prevails so far is the constancy in a routine balanced life.

“People who have been practicing for a long time know that results are the result of several factors, beyond the exercise itself, such as sleep, nutrition, and proper recovery. How long it takes to see results depends on all of these factors as well as to genetics People who genetically have a higher percentage of fast fibers tend to gain lean mass faster than people who have a higher percentage of slow fibers,” he said.

Finally, it is possible to accelerate earnings as long as some decent planning takes place. “A well-planned workout by a physical education professional, following the general principles of sports training, which is specific to each individual. .Daniela Lopes.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.