5 Moves to Build Muscle Over 40

When it comes to building muscle after the age of 40, striking the right balance between intensity and safety is crucial. Marcus Filly emphasises the importance of a significant stimulus for muscle growth, especially as you age. However, the approach needs to be tempered with techniques that minimise injury risks.

Marcus Filly is the creator, founder, and CEO of Functional Bodybuilding. He is a six-time CrossFit Games athlete (2016, 12th fittest) with decades of experience coaching and designing individual and group training programs.

Let’s delve into Filly’s top five muscle-building exercises designed for those over 40, focusing on working hard while moving safely to stay injury-free.

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5 Moves to Build Muscle Over 40

Warm-Up: The Essential Prelude to Your Workout

3 rounds of:

• Bike – 60 seconds
• Box step downs – 5 reps per leg
• 10-12 face pulls

Before diving into the core exercises, Filly stresses the importance of a thorough warm-up. This includes cycling, box lateral step-downs, and face pulls with a band or cable, preparing your body for the intense workout ahead. This not only raises your body temperature but also loosens up your shoulders and hips, setting the stage for a safer and more effective exercise session.

For the following exercises comes with a tempo guidance for you to have your muscles under tension correctly for better growth.

Each digit of the tempo above means how long you should perform a portion of the exercise in seconds.

• First number: eccentric phase (lengthening)
• Second number: pause after eccentric phase
• Third number: concentric phase (muscle shortening)
• Fourth number: pause after concentric phase

In most cases, as you will see below, the third number is an X, which means for you to move as explosive as possible.

For example:

• Front squat
• 3 sets
• 10 reps
• Tempo: 32×1

In this case, you take 3 seconds to lower yourself with the loaded barbell, hold 2 seconds on the bottom position, go back to starting position as fast possible, and have a 1-second pause before starting the next rep.

The Optimal Rest Time for Muscle And Strength Gains

1. Heels Elevated Ass-To-Grass Front Squat: The Cornerstone of Joint Health

1 to 2 warm-up sets:

• 10 reps with tempo 21×1

2 build up sets:

• 10 reps with tempo 21×1 – get within 2 to 3 reps shy of failure

Final set:

• Subtract 10-15% of the weight
• Perform maximum amount of reps with tempo 20×0

The heels elevated front squat is highlighted as a pivotal exercise for those over 40. By promoting a full range of motion, this exercise not only aids in maintaining joint health but also maximises muscle stretch, which is key for muscle growth and strength development. Filly recommends a specific rep scheme that builds up to a maximal effort, ensuring you’re pushing your limits while maintaining a focus on form and safety.

2. Single Arm Tripod Row:

• 8 sets lasting 75 seconds each
• You will do 4 sets per arm, in total

Moving on, the single arm tripod row is presented as an ideal exercise for maintaining stability and focus. The emphasis is on a staggered stance and a solid foundation to prevent imbalance and undue pressure on the lower back. Filly advocates the use of lifting straps to prevent grip from being a limiting factor, allowing you to concentrate fully on engaging the target muscles.

3. and 4. Snatch Grip Romanian Deadlift and Incline Dumbbell Bench Press: Strength Balance in Action

Snatch grip RDL:

• Tempo 31×0
• Each set change the incline on the bench press: 1 set at 45 degrees, second set at 30 degrees, last set at 15 degrees

Dumbbell incline bench press:

• Tempo 31×0

The snatch grip Romanian deadlift and the incline dumbbell bench press are showcased as exercises that provide a balance of strength across various muscle groups. These movements are integral for addressing imbalances and enhancing joint strength and flexibility, which are vital for sustained training consistency.

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5. 3-Way Hanging Knee Raise

Filly concludes the session with a focus on core strength, presenting a hanging knee raise routine that targets the entire midsection. He emphasises the importance of this segment, not just for physical strength but also for the confidence boost it provides, which is essential for maintaining a consistent workout routine.

Although Filly says the last exercise are leg raises, he does not perform raising the leg all the way to the top, but rather raising his knees up to his chest.

• Begin with a cross-body leg raise – 5 reps on each side
• Traditional leg raise – 5-8 reps
• Finish with an isometric tucked L-sit – 10-15 seconds

In Summary: A Comprehensive Approach to Fitness After 40

In essence, building muscle after 40 requires a holistic approach that encompasses intense yet safe exercises, a solid warm-up routine, and an unwavering focus on nutrition. By following Filly’s expert advice, individuals over 40 can not only enhance their muscle growth but also ensure they are doing so in a manner that promotes longevity and overall health. Whether you’re new to this journey or looking to refine your current regimen, these insights from Marcus Filly provide a robust framework for achieving your fitness goals safely and effectively.

Watch the video below to fully understand Filly’s 5 moves to build muscle over 40. In it, he also explains how to perform each exercise and visual cues you need to pay attention to as to make sure you are getting the benefits.

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