Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

The point is that if you want to carve out an hour to

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The point is that if you want to carve out an hour to exercise 3 to 5 days per week, I’m positive that you can do it. Q: I’M IN MY 40S/50S+. CAN I STILL BENEFIT FROM A PROGRAM LIKE THIS? A: Every week I get e-mailed by at least a few guys who ask whether it’s too late to build muscle and get fit. Most are pleasantly surprised when I explain that it’s most definitely not too late and that I’m regularly working with guys in their 50s and even 60s who are rapidly building muscle and getting into the best shape of their lives. How should people in their forties and beyond go about building muscle, though? Certainly they can’t train and eat like the 20-year-olds, right? Well, you might
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be surprised to learn that not nearly as much changes as people think. One of the first things I show people who are worried about their age squashing their dreams of being fit is a study conducted by researchers from the University of Oklahoma. 1 In this study, 24 college-aged (18 to 22) and 25 middle-aged (35 to 50) men followed the same weightlifting routine for eight weeks. Researchers used DEXA scans for pre- and post-routine measurements, and they found that the middle-aged men built just as much bone density as their college-aged counterparts! In fact, the middle-aged men built a little more on average, but it wasn’t enough to be statistically significant. Strength gains were comparable as well. The middle-aged men gained an average of 14 pounds of strength on the bench press and 40 pounds on the leg press, and the college-aged men gained an average of 7 pounds of strength on the bench press and 55 pounds on the leg press. People age 60 and beyond aren’t left out of the party, either. Research has shown that they too can build significant amounts of muscle and strength and that doing so is a great way to fight the dwindling health spiral normally associated with aging. 2 These findings agree with my experiences working with hundreds of men and women aged 40 to 70. One for one, they were able to build visible muscle, get lean, and improve their overall health and well-being. The bottom line is you can get into great shape at any age. If you’re middle-aged and excited to learn that it’s not too late, you’re probably wondering what the best way to go about it is. Fortunately, age doesn’t change much in terms of routine, but there are a few points you should know. While I’m a big proponent of heavy weightlifting, you may need to take it easy. Heavy, compound lifting is the absolute best way to build muscle and strength. But it also demands a lot from your body, both from your muscles and nervous system. You shouldn’t be afraid of heavy weightlifting, even if you’re in your fifties or sixties, but if you’re not an experienced weightlifter, I recommend that you start your training in the 8- to 10-rep range and stay there until exercises feel very comfortable.
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  • Winter '17
  • Santos O'Neill Garcia
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