They say once you hit 40, you're over the hill: the days of achieving a physique that turns heads are way behind you, and just maintaining your shape will seem like a struggle. I started at 38 (now I'm 40). You may also wish to hire a trainer to help you learn some basic bodybuilding exercises if you've never trained before, or if you've been more cardio-focused with previous routines. Hang out with motivated people. She lost over 50 pounds! This will increase your core temperature and help the blood flow for the workout to come. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Figuring out which diet to use is like trying to swim in murky water: it's impossible to navigate. They say once you hit 40, you're over the hill: the days of achieving a physique that turns heads are way behind you, and just maintaining your shape will seem like a struggle. Your guide to over 40 muscle madness is here! Bodybuilding.com's authors include many of the top coaches, nutritionists, and physique athletes in the world today. Building muscle after 50 might be a bit more of a challenge than doing so in your 20s and 30s, but it is still doable — with consistent workouts and healthy meals. Bodybuilding isn't just a young buck's game. Jim Arrington. All rights reserved. But it's true, we're not young anymore and gains will come very slow. Check out these female over 40 body transformations and learn how they did it. As a matter of fact, I think I'm stronger, have more endurance and look better than I did at 21. I had a basic knowledge to get me started. Building muscle after 50 might be a bit more of a challenge than doing so in your 20s and 30s, but it is still doable — with consistent workouts and healthy meals. Even Steve Reeves back in the 1950s was able to build a large amount of muscle in a short time because he saw himself doing it. Building muscle mass during middle-age will be tougher than when you were younger, due to a drop in testosterone levels, notes sports nutritionist Dr. John Berardi in "The Metabolism Advantage." High-volume, high-frequency routines might be suitable for a 20-year old bodybuilder, but the older you get, the more beneficial rest becomes. Best decision ever. Perform squats, leg presses, deadlifts, leg curls and calf raises for your lower-body and variations of bench presses, dumbbell presses, overhead presses, rows, pull-ups, curls and dips for your upper-body. He graduated from Peter Symonds College in the UK with A Levels in law, business and sports science, and is a fully qualified personal trainer, sports massage therapist and corrective exercise specialist with accreditations from Premier Global International. Starting Bodybuilding at 40. As you age, the body is more susceptible to injury so several things need to change with your training: 1. Or is it too late for me to have the body I want. Your guide to over 40 muscle madness is here! Be the first to receive exciting news, features, and special offers from Bodybuilding.com! He trained heavy, looked great and was strong. Day three is legs and abs and this is followed by another rest day. Choose just a few basic exercises each workout. This is what I am about to reveal to you. I'm 35 and looking to start bodybuilding. Always warm up for at least 15 minutes on a piece of cardio equipment before you lift weights. You'll be happy. Health should be your first priority, so get the approval of your doctor before starting a bodybuilding routine, advise trainers Bill Geiger, author of "The Big Book of Abs" and former bodybuilder Larry Shackelford, both writers at "Muscle and Fitness" magazine. That is, the time of day when you blood sugar level is at its highest. As time went by, some of the bodybuilders kept pestering me to compete in a Bodybuilding Grand Masters class. Â© 2020 Bodybuilding.com. I see personal trainers showing their clients stuff that makes me break out laughing. 10 Comments . Pick a weight that's hard work, but that doesn't cause you to break form or use bad technique. ... Liz was an overweight hard working professional whose love for bodybuilding lead to an amazing body transformation. I'm wondering if anyone around here has started bodybuilding at this age and seen some big muscle mass gains? I attribute my continued success to the fact that I never put any limits on what I could achieve in and out of the gym. To them I say: "If you want to fly like an eagle you can't hang around the chickens." The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. This means you should be consistently eating the right amount of protein, carbs and fat to maintain optimal performance and good health. Men under 40 years of age function more efficiently in the evening. I've always believed in Newton's first law: "a body in motion stays in motion, and a body at rest tends to stay at rest."