Muscle After 40 Program and Review
2020 was a challenging year, especially for those, like myself, who are used to training for endurance events throughout the summer. Although this year brought disappointment, it also brought opportunity. I finally had the opportunity to focus my training on a section of the body I have neglected in the past: The upper body. You have to remember; I come from the ectomorph species of phenotypes. Ideally, I am super skinny (with a small spare tire) on top with overly broad muscular glutes and quads. Cycling has never really help me to improve above the waist, and when competing, I rarely cared whether I had a six-pack and biceps.
One afternoon, after reading about Lenny Kravitz, I told my wife, that I want to look like this dude. So this year, I embarked on Men’s Health 12 week training program for those older than 40. As the title of the book says, I would build my best body ever at 44 years of age. I wanted to try to see what lessons I could learn from it and what aspects of the program I could share with my clients. So I got to work starting September 1st. Here are a few valuable lessons learned from finally finishing the program.
1) When completing a full 5-day per week strength schedule, don’t expect to put in too many bike rides. I found that I needed all of my time away from the gym to recover appropriately. It is essential to schedule endurance work carefully around this program. Endurance burns, and this program builds. These two physiological factors negate each other. So if training for endurance sport, this probably not the program for you. In hindsight, I would have just completed this program with no to little endurance work. That would be hard to do in the summer cycling season in Montana.
2) If you want to see progress, you have to be consistent. Some days will be better than others. Much of the time, you are just getting through the workout with the goal of not falling behind on the schedule.
3) Smart exercises are more important than heavy exercises. This program focuses on all joint actions, moderate loads, moderate rep ranges, smart progression, shorter but more frequent workouts, and leaving the gym feeling like you could have done a little more.
4) If you want the most out of this program, you have to clean up your diet. A clean diet means little to no alcohol. Alcohol impacts sleep, and sleep impacts recovery. Recovery takes on a whole new meaning when doing five days per week (and sometimes 2x per day) workouts. Dieticians and My Fitness Pal are necessities to ensure you are getting the right macronutrients while on this program. Protein consumption of at least 1 gram per lb is required. I had a tough time hitting the protein requirements throughout each meal, especially snacks, even with a dietician and tracking intake and outtake.
5) I lost weight on this program. I was inputting 3000–4000 calories per day and still dropped from 168 to 162 lbs. With the weight loss was also loss in some muscle mass.
6) I did notice I became much stronger on the top. There were days I could push heavyweight and days where I suffered. Day to day functional movements became much better, and I found myself surprised how this training helped with my yard work and backpacking activities. Not so much on the bike.
7) I learned many new exercise techniques and modifications to exercises in this program. These exercises included the EZ-Bar Close Grip Bench Press, Goblet Squats, One Arm Angled press using landmines, and meadow row.
8) There is a significant dopamine and adrenaline effect when weight lifting, especially lifting while listening to heavy metal and gangsta rap. I would go into the workout tired and then come out of it, feeling so much better and energized throughout the day. It's like all my anger and frustration came out of my arms and legs.
So, would I recommend it? Yes, to those looking to gain overall functional strength and to see results. In order to maintain those results, it is essential to continue the program. No, I would not recommend the program for those who are also doing high frequency and or high-intensity endurance training. I would revert to other programs I have in my toolbox that integrate both strength training and endurance training. Not exactly like Lenny (I need a tan and more strength work) but happy with my results.