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5 Muscle-Building Habits for Men Over 40 (do this daily!)
If you’re looking to build a lean, muscular physique, you can’t just wing it. You need to set systems in place that will create an optimal environment for muscle growth. And that’s exactly what we’re going to give you today. Five things that you can do daily for faster muscle growth. Let’s start with the basics.
Muscle growth is an adaptation to training. If you’re training half-assed or skipping sessions, you will have a hard time building muscle, especially as you get older.
Having said that, if you want to get the best results possible, make sure you’re training hard and applying these five tips.
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References (not updated from original script)
[1] – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6710320/
[2] – https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y
[3] – https://pubmed.ncbi.nlm.nih.gov/28698222/
[4] – https://pubmed.ncbi.nlm.nih.gov/21632481/
[5] – https://pubmed.ncbi.nlm.nih.gov/20921542/
[6] – https://pubmed.ncbi.nlm.nih.gov/24533082/
if you're looking to build a lean muscular physique you can't just wing it you need to set systems in place that will create an optimal environment for muscle growth and that's exactly what we're going to give you today five things you can do daily for faster muscle growth let's start with the basics muscle growth is an adaptation to training if you're training half-assed or skipping sessions you will have a hard time building muscle especially as you get older having said that if you want to get the best results possible make sure you're training hard and applying these five tips number one stretch for 10 minutes right now you might be wondering how is stretching daily gonna help me build muscle faster the reality is that most men neglect their mobility and over time this can negatively impact performance and lead to less muscle growth as we get older most people experience stiffness in certain areas like the hips hamstrings shoulders and back sometimes this stiffness can lead to pain and prevent you from training optimally and that's where stretching can help however before you start stretching every muscle in your body there's a big caveat stretching is a tool not a means to an end for example stretching a tight muscle like your hamstrings may bring some relief and improve Mobility but this is usually temporary and if you've tried stretching before you may have noticed that once you stop stretching regularly the stiffness comes back when you stretch a muscle it gains temporary viscoelasticity giving you more Mobility but it eventually returns to Baseline the best way to increase your Mobility permanently is to spend time practicing these stretches daily but that's only one side of the coin you see most men neglect stretching or Mobility work and they aren't Physically Active either so if you have a job that requires you to sit for hours on end chances are that you've experienced or are experiencing some stiffness in your shoulders hips hamstrings and or lower back and when you go to the gym and try to perform exercises like squats deadlifts or the bench press you feel tight you can't seem to perform them correctly in turn this reduces their effectiveness and increases the risk of injury especially if performed under heavy loads so how can you implement stretching in your daily routine first stretching should be specific to the activity you're trying to improve let's think of the squat as an example if you can't perform a full squat then practice spending more time in a squatting position at home this will help your body feel more comfortable in that position and should translate into a better squat practice sitting in a deep squat for 30 to 60 seconds every day slowly increase the time until you can be in that position comfortably if a deep squat is too much to start with start with a quarter Squat and work your way down from there keep in mind however that excessive static stretching before workout may actually decrease performance which will affect how hard you can train thus it's not advisable to do static stretching before a workout instead opt for dynamic stretches like leg swings walking lunges or body weight squats which will help you get warmed up and ready for the squat furthermore remember that stretching should be used as a tool stretching by itself is not going to result in more muscle growth that's what lifting is for in fact that's what hypertrophy training is all about Contracting and stretching muscles under resistance in this case external load providing a stimulus for muscle growth another interesting thing to consider is that stretching your muscles under load between sets May enhance muscle growth a recent 2022 study found that performing a 20 second loaded stretch between sets of calf phrases resulted in more growth for the Soleus but not the gastric name is suggesting that slow twitch type 1 muscle fibers May benefit from loaded stretches interestingly participants who did the loaded stretches between sets also gained more strength this area of research is still somewhat conflicting but these findings suggest that loaded intercept stretching may be something to experiment with in your routine especially because it doesn't have any downsides and may result in more growth and strength lastly since these stretches are implemented in the set they don't make your workout any longer making it a time efficient option number two eat sufficient protein in previous videos we've talked about the importance of eating the right amount of calories for your goals in this video however we're only going to cover your protein intake as that's what's going to have the biggest impact on your body composition in fact research has shown that as long as total calories and protein are matched the rest of your calories can come from carbs or fats as this won't affect body composition now why is protein so important protein is a structure nutrient used to build up bodily tissues including muscle mass this is why a high protein intake has been shown to benefit muscle growth on top of that protein can also help maintain muscle mass in a fat loss phase and improve satiety which can help manage cravings and regulate your appetite one important note on protein is that unlike carbs and fats there are no protein reserves in the body carbohydrates can be stored as glycogen in the muscles and liver or even converted into body fat as an energy store for later use dietary fats can also be stored as body fat for later use but the only protein store we have is our muscles and you most certainly don't want to use that as fuel thus this highlights the importance of being consistent with your daily protein intake they based on the current evidence you should aim for about 0.8 to 1.2 grams of protein per pound of body weight to maximize muscle growth if you're dieting you should aim for the higher end of these guidelines to help retain muscle mass and improves satiety whereas if you're in a caloric Surplus you can aim for the lower end of the range as 0.8 grams per pound of body weight should be sufficient for optimal muscle growth if you struggle to eat sufficient protein throughout the day you may want to consider supplementing with whey protein as this is an easy and convenient way of increasing your protein intake number three get enough sleep the third thing you can do for faster muscle growth is to get enough sleep sounds simple but how much are you actually prioritizing your sleep you might even tell yourself that you're going to bed early only to end up binging Netflix or mindlessly scrolling through Tick Tock instead and the worst part is that can quickly become a habit that negatively affects your life we've discussed the importance of sleep many times on this channel not just from a muscle growth perspective but the impact it has on multiple factors like your performance at the gym appetite regulation stress testosterone levels and overall health did you know that sleeping five hours per night can significantly decrease testosterone production and make it harder to burn fat even if you're eating the same foods and doing the same workouts that's right one 2010 paper compared two groups one group sleeping eight and a half hours each night and the other sleeping just five and a half hours although both groups lost the same amount of weight the sleep deprived group lost 55 percent less fat and 60 percent more muscle this is especially important as you get older considering that testosterone levels start to decline one to two percent per year somewhere around your 30s considering the importance of testosterone for overall health this is definitely something to keep in mind the reality is that you grow when you rest not when you work out in other words it doesn't matter how hard you train or how dialed in your nutrition is if you're not getting enough high quality sleep you'll never build muscle or lose fat optimally so if you want to be in the best shape of your life and be as productive as possible make sleep a priority do this every day and we promise you'll see the benefits if you have a hard time falling asleep try implementing a bedtime routine you can do each night to wind out it can look something like this number one cut caffeine at least six hours before bed number two no more screens one hour before bed number three take a warm shower or bath around 30 to 60 minutes before bed number four read or journal to calm your mind number five make sure your room is completely blacked out number six go to sleep and wake up at the same time every day and if you're still having a hard time sleeping try our Advanced deep sleep formula pitch black containing only scientific proven ingredients all clinically dosed pitch black is guaranteed to give you more restful and rejuvenating sleep and right now you can try it risk-free for 25 off just head over to musclemonsters.com supplements or click the link in the description and enter the coupon code monster at checkout and if you don't experience the best sleep of your life and wake up more rest than ever before we will refund your money no questions asked and you won't even have to send back the bottle so click the link below grab a bottle and start experiencing the best sleep of your life and all the benefits that come along with it remember you're investing in your health and yes some days you won't be able to get seven to nine hours of quality sleep because life gets in the way but as long as you're making sleep a priority you'll be on your way to making more games number four take creatine training hard and being on top of your nutrition and Recovery is all you need to achieve great results however if you're looking to maximize your potential you should also consider supplementing with creatine creatine monohydrate is one of the most studied supplements in existence and has been shown to increase strength improve lean body mass and enhance anaerobic performance one study published in medicine and Science and sports and exercises compared to groups a creatine group and a placebo group not only did the individuals in the creatine group gain significantly more strength on the bench press and squat than the placebo group but their muscle fibers grew two to three times more as well and while creatine is a natural compound present in foods such as red meat it would be impractical to get enough creatine from your diet alone this is why creatine supplementation is so popular for most people three to five grams every day is all you need to reap the benefits number five cut alcohol most people are aware that drinking alcohol isn't going to do much for their fitness goals yet there's no denying that for a lot of us alcohol is a component of our social lives whether it's drinking a glass of wine at the end of the day with your loved one or smashing a few beers with the boys after work alcohol seems to be present quite often having one glass of wine or one beer after work every now and then is not a major concern however if you're the type of person who enjoys having a few beers at the end of the day not only will you be drinking a lot of empty calories which may hinder your progress but this could also affect muscle growth in short alcohol can inhibit muscle protein synthesis thus inhibiting muscle growth this is especially true in the post-workout period besides that alcohol can impair Sleep Quality lower testosterone levels and lead to dehydration all of which affect how hard you can push your sessions in the gym thus impacting your results so if you regularly drink alcohol this can definitely hold you back but if you enjoy having a drink every now and then it's probably not something you should worry about like all things in life moderation is key to recap if you're looking to build muscle as fast fast as possible these are the five things you can focus on daily for faster muscle growth stretch for 10 minutes each day as this can be an effective tool to boost your performance aim for 0.8 to 1.2 grams of protein per pound of body weight daily create a sleep schedule and aim for seven to nine hours of high quality uninterrupted sleep supplement with three to five grams of creatine monohydrate per day and keep alcohol consumption to a minimum if you can do these things daily you'll have no problem building muscle losing fat and achieving your fitness goals did you find this video helpful then please be sure to click the like button below as it'll truly help with the YouTube algorithm and if you're enjoying the content and want to support the Channel all we ask is that you click the Subscribe button and turn on post notifications so you don't miss another video [Music] thank you
#MuscleBuilding #Habits #Men #daily
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Quit smoking!
Thanks for the informative video.
When do you recommend taking creatine? I’ve been taking it before I go to sleep.
Muscle Monsters are a class act. They're selling a sedative supplement, but they expressly tell you to make all the lifestyle changes related to sleep first and only then to buy their supplement if nothing else works. That's top tier health advice.
😢love the videos for men from 40 – 65. I have gotten so healthy.
How are you supposed to maintain a minimum amount of protein per day if you’re fasting?
That background soundtrack though!
😂👊👍
Im 240lbs at 6ft 2
I am not eating 240 grams of protein and expecting to lose fat ffs ! 🤦🏻♂️
never take hormones, they will inbalance ur body. no to creatine it may cause heart attack
As a 28 yr old i identify as 48
You can permanently increase muscle length by stretching. But we are talking about something like 2 minutes times 3 per muscle. And you should do it on a daily basis. I mean. Look at ballet dancers and gymnasts. It´s not like they were born flexible. However, the reason you are stiff is almost always due to muscle imbalance. The tight muscle is usually weaker then the opposing muscle. The reson it is tight its because it constantly have to compensate some resting pressure from the opposite side. The muscle then protect itself by tightening up.
no one sleeps 8/9 hours. wake up.
I think we should be getting into what type of protein is the best (real MEAT). There are other proteins like nails, hoofs, spider silk, poisons, insect, plants and so on that do nothing good …
Fun fact- the other guy in the video who is having all the bad habits is also have a great body 😅
I've always only stretched the muscles I'm working during the reps and between the sets. It just feels better and provides a better pump
Good info
Well I cover 3 out of the 5. Sleep and creatine are lacking. I've made some tremendous gains but, I'd like to at least add the 7-9 hours of sleep. Creatine would be a bonus.
Thanks for sharing this information.
Just my two cents I find dead lifts are very draining. I fatigue very quickly and drains my energy for the next day
A caveat about the protein enthusiasm: I am in my early fifties, and anything beyond 2g/kg, my kidneys disapprove via a drastically reduced filtration rate. The amount per meal also plays a role, as any unused protein makes it into the bloodstream and has to be filtered out. I am not saying don't eat protein, I am saying I wish this disclaimer came with it. I was regularly well above 2g, then had to reduce to about 1.6g per day for 2 months, and my kidney values were back up to OK again. Maybe it was me – but it's something to bear in mind.
What's special in this video…these info children also know……make unique videos not cut copy paste
Nothing worse than someone sat on a machine on their phone.
People that go to the gym need to focus on what they're doing and not be distracted by everything around them. They definitely would have better results. If I ever open up a gym there would be no phones allowed on the floor, no TVs and no music. People are supposed to be in the gym to focus on themselves not be distracted. 💪