Get ready for science-backed strategies for optimally building muscle after 40
And brace yourself for a shocking truth…
After about 30, you could be losing as much as 5% to 8% of your muscle mass (sarcopenia) per decade.
That’s a shocking statistic in anyone’s book.
But here’s the thing — it’s not too late to fight back against sarcopenia, the age-related muscle loss that’s wreaking havoc on your body.
The secrets to building muscle after 40 are right here, and it’s time you knew about them…
And start fighting back…
The Challenges of Building Muscle After 40
Let’s face it, life gets busy when you’re in your 40s. Between work, family, and all the other responsibilities, finding time to exercise can be a real challenge.
But that’s just the tip of the iceberg.
As you age, your body goes through some serious changes. Your man-juice hormone, testosterone starts to drop. This makes it even harder to build and maintain muscle mass after 40.
Your metabolism also slows down. Meaning your calorie-burning machine is no way near as efficient as it was in your 20s.
Remember when you could scoff kebabs, pizza and 10 pints of beer on a Saturday night and wouldn’t gain weight?
I certainly can.
And if that wasn’t enough, your risk of injury goes up and your recovery times get longer.
But one of the biggest challenges guys our age face is finding a program designed specifically for building muscle after 40.
I’ve been a gym member in multiple countries, across several decades and I’ve rarely had any help from gym staff.
Most high street gyms are filled with young, inexperienced trainers who have no clue about the unique needs of older athletes looking to build muscle after 40.
The Secret to Building Muscle After 40
So, what are the secrets to building muscle after 40?
It all comes down to three things: progressive resistance training, proper nutrition, and adequate rest and recovery.
And here’s the kicker — consistency is everything. You can’t just train for 6 weeks and give up, especially at our age.
To be honest, you have to make a commitment with yourself, now you’ve passed 40, to be training regularly till your time is up.
Some fancy fad — beach body in 6 weeks BS is just marketing rubbish.
You need to be training regularly if you expect to see results. But that doesn’t mean you need to commit to endless hours of training every day. Far from it.
You need to train smart as much as training hard to successfully build muscle after 40.
Progressive Resistance Training for Men Over 40
Progressive resistance training is all about gradually increasing the weight and repetitions over time. This is what triggers your body to build new muscle tissue.
Compound exercises like squats, pull-ups and push-ups are the way to go. They work multiple muscle groups at once, giving you the most bang for your buck.
When building muscle after 40, proper form and technique are critical. The last thing you want is to end up injured and out of commission.
The part that most people screw up is the ‘progressive’ part.
That’s why I designed the GTW Progress Tracking System.
The Grey Top Warrior Progress Tracking System
The GTW Progress Tracking System is a game-changer for guys our age. It has 3 main parts:
- The warm-up trackers
- The daily tracking which members fill in during their main workouts
- The end of week progress trackers, which members usually complete on a Sunday
With the end of week progress trackers, members collate all their data from their 3 or 4 workouts during the week and transfer their data to a master sheet (see an example of our tracking forms below). Then they send it to me or one of the GTW coaches to be assessed, ensuring every member has a professional overseeing their training.
This is a good moment to spend a few minutes to self-reflect on your workouts across the week, now that you have all the data in front of you. Look at the reps you achieved and how they compare to the ‘Target Reps’ you were asked to perform. Then ask yourself these questions:
- Did you beat the target reps in all your workouts that week?
- If not, were you close?
- Did you use perfect form, as best you could?
- Were the reps clean?
- Did you add a rep here and there, when really they were half reps at best?
- Did you fight gravity on your lowering (eccentric) phases? Or did you drop like a sack of spuds?
This self-reflection part is crucial to your training. That’s why there is a ‘Notes’ section on all your tracking forms.
Members get an email at the end of every week with a simple form to upload their tracking forms. Don’t worry, it doesn’t take more than 5 minutes. But it is a vital part of every member’s success.
Training is a science. If you were doing this professionally, you’d have coaches tracking your progress, analyzing data, and giving advice and feedback. This is why regular guys with determination go on to win gold medals. Because they have assistance.
Now, I’m not saying you’ll be going to the Olympics or trying to win the Arnold Bodybuilding classic. I’m here to professionalize your training, so you can make every set, every workout count.
If you don’t mind making mistakes and wasting time, then perhaps Grey Top Warriors isn’t the perfect fit for you.
However, if you want unbelievable results, in the shortest amount of time, so you can “get in, get the job done, and get out and enjoy your life” – then I strongly advise you to follow my Grey Top Warriors Progress Tracking System.
It’s an absolute game-changer. I have not seen any other equivalent system designed specifically for men over 40 looking to build muscle.
“The GTW Progress Tracking System has played a big part in my muscle-building journey. The regular feedback and support from Greg has kept me accountable and on track to achieving my goals. I need that push sometimes” – Toby D., GTW Member
Unlike most high street gyms, you’ll have me to personally monitor your progress every single week to help you build muscle after 40 effectively. Plus, as a member, you’ll have access to our exclusive community forum, and personalized feedback from our experienced coaches.
The Grey Top Warrior Progress Tracking System is your key to unlocking unbelievable muscle-building results after 40. Join now and experience the difference of having a professional team guiding you every step of the way.
Proper Nutrition for Muscle Building for Men Over 40
Now, that you’re starting to understand the training part. Next is your muscle fuel. You can’t build muscle without the right fuel. Protein provides the building blocks of muscle tissue.
So, you need to make sure you’re getting enough of it. Aim for around a gram to 1.2 grams per kg of body weight per day when building muscle after 40.
But it’s not just about protein.
You need to be in a calorie surplus to support muscle growth. That means eating more calories than you burn. But not any old rubbish.
Think fuel for your F1 sports car, instead of junk for your tractor.
Focus on nutrient-dense whole foods like lean meats, fish, eggs, fruits, and veggies.
Don’t be afraid of healthy fats, either — they’re crucial for hormone production and overall health, especially when building muscle after 40.
And please make sure you’re getting plenty of water every day, and throughout the day. If you’re a fan of the fizzy soft drinks, you gotta ditch that junk. You know it’s not doing you any good.
Aim for at least ten big glasses of water every day. If that’s going to be a challenge, get in touch, as I have some great ideas to help you out.
Rest and Recovery for Building Muscle After 40
Rest and recovery are just as important as training and nutrition when building muscle after 40.
Your body needs time to repair and rebuild muscle tissue after your tough workouts. Make sure you’re taking at least one or two full rest days per week. And prioritize quality sleep — try your best to get a consistent 7 hours per night, every night.
Active recovery techniques like stretching, foam rolling, and light cardio can help speed up the recovery process and keep you feeling limber.
And don’t forget about stress management. Chronic stress can sabotage your muscle-building efforts by jacking up your cortisol levels and breaking down muscle tissue, making it harder building muscle after 40.
Building Muscle After 40 Requires Consistency and Patience
Building muscle after 40 takes time. You need to set realistic goals and stay consistent with your training and nutrition. The GTW Health & Fitness Lifestyle Program is designed to help you achieve the fastest results in the shortest timeframe possible.
But even with the best system in the world, you still need to stay motivated and celebrate the small victories along the way. Track your progress, take photos, and celebrate each new personal best. And remember, consistency beats intensity every time.
Final Thoughts on Building Muscle After 40
Building muscle after 40 is possible, but it takes hard work, dedication, and the right strategies. If anyone tells you otherwise, they’re lying.
But if you can commit to three workouts per week. And 20 minutes per session. I can help you shock your friends and family members with your phenomenal physique a few months from now.
Focus on progressive resistance training, proper nutrition, and adequate rest and recovery. Stay consistent and patient, and the results will come.
If you want to take your muscle-building efforts to the next level, check out the GTW Health & Fitness Lifestyle Program. It’s designed specifically for guys like us who want to build muscle after 40, lose fat, and feel great in our 40s and beyond.
Stop wasting time with cookie-cutter programs that don’t deliver results. Take control of your health and fitness today.
If you’d like to find out more info on The GTW Health & Fitness Lifestyle Program designed specifically for men over 40 looking to build muscle, click the orange image at the bottom of this page.
Now, get out in your garden and fight aging.
Coach Greg
Keep training hard (mentally & physically),
Greg ‘Take No Prisoners’ Noland
CEO & Founder
Grey Top Warriors
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