5 Gym Training Secrets for Guys Over 35 to Grow Muscle Faster

Building muscle after 35 can be a challenge. Testosterone levels naturally decline, recovery takes longer, and metabolism slows down. However, with the right approach, you can still make significant gains. Here are five gym training secrets backed by science to help men over 35 grow muscle faster.

Understand the Importance of Protein

The Role of Protein in Muscle Growth

Protein is essential for muscle repair and growth. When you exercise, particularly during resistance training, you create micro-tears in your muscle fibres. Protein helps repair these tears, leading to muscle growth. According to the American College of Sports Medicine, individuals engaging in intense exercise need 1.2-2.0 grams of protein per kilogram of body weight per day (American College of Sports Medicine, 2016).

How Much Protein Do You Need?

For men over 35, it’s crucial to ensure adequate protein intake to counteract the natural muscle loss that comes with ageing. A study published in the Journal of Nutrition found that older adults required more protein to stimulate muscle protein synthesis compared to younger individuals (Bauer et al., 2013). Aim for at least 1.6 grams per kilogram of body weight daily.

Protein Timing and Quality

Timing your protein intake is also important. Consuming protein before and after workouts can enhance muscle protein synthesis. A study in the Journal of the International Society of Sports Nutrition suggests that consuming 20-40 grams of protein post-exercise maximises muscle growth (Schoenfeld et al., 2013). Additionally, focus on high-quality protein sources such as lean meats, eggs, dairy, and plant-based options like beans and lentils.

Focus on Compound Movements

Why Compound Movements Are Effective

Compound movements, such as squats, deadlifts, bench presses, and pull-ups, engage multiple muscle groups simultaneously. This not only helps in building more muscle but also improves functional strength. A study published in the Journal of Strength and Conditioning Research demonstrated that compound exercises are more effective at increasing testosterone levels compared to isolation exercises (Kraemer et al., 2001).

Key Compound Exercises for Muscle Growth

• Squats: Target your quads, hamstrings, glutes, and core.
• Deadlifts: Work your entire posterior chain, including the back, glutes, and hamstrings.
• Bench Presses: Focus on the chest, shoulders, and triceps.
• Pull-Ups: Engage the back, biceps, and core.

Incorporating Compound Movements Into Your Routine

To maximise muscle growth, incorporate these exercises into your routine at least twice a week. Ensure proper form to prevent injuries and consider working with a trainer if you’re unfamiliar with these movements.

Prioritise Recovery

The Science Behind Muscle Recovery

Recovery is just as important as the workout itself. Muscles grow during rest periods, not while you’re lifting weights. According to a review in Sports Medicine, insufficient recovery can lead to overtraining, increased injury risk, and impaired performance (Kellmann, 2010).

Strategies for Effective Recovery

1. Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is crucial for muscle repair and overall health. A study in Sleep journal highlights the negative impact of sleep deprivation on muscle recovery and growth (Dattilo et al., 2011).
2. Nutrition: Post-workout nutrition should include both protein and carbohydrates to replenish glycogen stores and support muscle repair.
3. Hydration: Stay hydrated to support metabolic processes and overall performance.
4. Active Recovery: Engage in low-intensity activities like walking or swimming to promote blood flow and muscle recovery.

Optimise Hormonal Health

The Impact of Hormones on Muscle Growth

Hormones like testosterone and growth hormone play significant roles in muscle growth. As men age, levels of these hormones naturally decline. However, lifestyle changes can help optimise hormonal health.

Boosting Testosterone Naturally

• Exercise: Regular resistance training and high-intensity interval training (HIIT) can boost testosterone levels. A study in The Journal of Clinical Endocrinology & Metabolism found that HIIT significantly increases testosterone levels (Burgomaster et al., 2006).
• Diet: Consume healthy fats, such as those found in avocados, nuts, and olive oil, which are essential for hormone production.
• Reduce Stress: Chronic stress elevates cortisol levels, which can negatively impact testosterone. Practice stress-reducing techniques like meditation, yoga, or deep breathing exercises.
• Sleep: As previously mentioned, quality sleep is crucial for maintaining hormonal balance.

Supplements to Consider

Some supplements can support hormonal health and muscle growth:

• Vitamin D: Essential for testosterone production. A study in Hormone and Metabolic Research suggests that vitamin D supplementation can increase testosterone levels in deficient individuals (Pilz et al., 2011).
• Zinc and Magnesium: Both are crucial for testosterone production and overall muscle function. A study in Biological Trace Element Research highlights the role of these minerals in maintaining healthy testosterone levels (Prasad, 2008).

Embrace Progressive Overload

What is Progressive Overload?

Progressive overload is the gradual increase of stress placed on the body during exercise training. It’s a fundamental principle for muscle growth, as it continuously challenges the muscles to adapt and grow stronger.

Implementing Progressive Overload

• Increase Weight: Gradually increase the weights you lift to continue challenging your muscles.
• Increase Repetitions: Adding more reps can also increase the training stimulus.
• Increase Sets: More sets can lead to greater muscle fatigue and growth.
• Decrease Rest Time: Shortening rest periods between sets can increase the intensity of your workout.

Monitoring Progress

Keep a workout journal to track your progress. Document the weights used, the number of reps and sets, and how you feel during and after workouts. This will help you make informed adjustments to your routine and ensure continuous improvement.

Conclusion

Building muscle after 35 requires a strategic approach. By focusing on protein intake, compound movements, recovery, hormonal health, and progressive overload, you can optimise your workouts for muscle growth. Each of these elements is backed by scientific research, ensuring that your efforts yield the best possible results.

References

American College of Sports Medicine, 2016. Position Stand on Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise, 48(3), pp. 543-568.

Bauer, J., et al., 2013. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of Nutrition, 149(1), pp. 99-100.

Schoenfeld, B.J., et al., 2013. Post-exercise hypertrophic adaptations: a re-examination of the hormone hypothesis and its applicability to resistance training programme design. Journal of the International Society of Sports Nutrition, 10(1), p. 33.

Kraemer, W.J., et al., 2001. The effects of heavy resistance training on the circadian rhythm of salivary testosterone in men. Journal of Strength and Conditioning Research, 15(1), pp. 102-109.

Kellmann, M., 2010. Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring. Scandinavian Journal of Medicine & Science in Sports, 20(S2), pp. 95-102.

Dattilo, M., et al., 2011. Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis. Medical Hypotheses, 77(2), pp. 220-222.

Burgomaster, K.A., et al., 2006. Short-term high-intensity interval training improves performance and muscle oxidative capacity in humans. The Journal of Clinical Endocrinology & Metabolism, 91(7), pp. 2701-2707.

Pilz, S., et al., 2011. Effect of vitamin D supplementation on testosterone levels in men. Hormone and Metabolic Research, 43(3), pp. 223-225.

Prasad, A.S., 2008. Zinc in human health: effect of zinc on immune cells. Molecular Medicine, 14(5-6), pp. 353-357.

Key Takeaways