I’ve had the chance to look over a new program from the folks at Critical Bench called 40 Strong. This one is of special interest to me since I am now over 40 years old (I hit the big 4-0 a few years ago). Here’s my review:
Let’s face it, a lot of guys in their 40’s (and older) are completely out of shape. This can happen for several reasons:
*Other things take priority over planning exercise and training.
*The aging process is accelerated by bad habits (an unhealthy lifestyles).
*Testosterone levels can plummet if the natural decline is further accelerated by obesity, poor diet, etc.
*The “mid-life crisis”–men feel like their life is not where it should be.
You get the idea. Needless to say, a workout/diet program cannot solve all of these issues. But it may be a starting point for those who want to improve their fitness level and overall quality of life. And a well-designed program can also help those who have been consistently training but want to mix things up a little in light of new priorities and goals.
This is where 40 Strong comes in. The authors have designed it to be something that can be incorporated into the “typical” life of a man with a career, family, and all the other responsibilities that life brings. I’ll give you a little information on the training and nutrition philosophy behind this program:
Nutrition: I’ve noticed that as I get older I’m a lot more sensitive to the foods I eat. In other words, I can quickly feel the difference between a few days of eating healthy food vs a day or two of junk. The nutrition parameter gives you some general guidance for choosing healthy foods.
Training: The exercise component of 40 Strong is designed with more mature trainees in mind. It incorporates cardiovascular training (steady-state cardio as well as circuit type training), stretching/mobility, and strength/hypertrophy training. One nice thing is the exercise descriptions link directly to a YouTube video–you can watch and see exercise (or exercises) demonstrated. The workouts get longer and/or more intense as you progress through eight weeks.
Let me give you some ideas on the type of man that 40 Strong would be most beneficial for:
*Men in their 40’s who have neglected their health and want to start getting back into shape (losing fat, building muscle, becoming more flexible, etc).
*Older/experienced trainees who simply need a change of routine. Guys who have been weight training for years, for example, may need to spend some time on cardiovascular training an mobility.
*Men who need to focus on diet and fat loss while maintaining their muscle/strength. I see a lot of older guys who train but are just too fat. They would look (and probably feel) better if they focused some of their efforts on getting leaner.
If this sounds like you I think you could benefit from this program. You could spend 8 weeks on it then move on to something that is a little more advanced or specialized.
Jason Maxwell has created a new program for gaining muscle mass just in time for the holidays. I was very impressed with his DUP Method program, (a system for increasing your one-rep max) so I was looking forward to checking it out.
Maxwell’s bulking program is called Decembulk, and I’ve had the opportunity to look over it. I’ll start this review by sharing what you get if you decide to invest in this program:
Decembulk Program Components:
The Getting Started Guide: This short document simply tells you how to use the program–read the manual, decide how many days you want to train, and follow the nutrition and training protocols accordingly. Pretty simple, which is a good thing (I don’t like overly complicated programs).
Printable Training Logs: Decembulk is set up with some flexibility in terms of training frequency. You can train 3, 4, or 5 days a week according to your schedule and preferences. You simply print out the training logs accordingly.
Training Calendar: This will guide you through the program by telling you which workout you are supposed to do on a given day. If the calendar says “Workout A1,” for example, you just find that workout on your training log. The calendar has guides for the 3, 4, and 5 day a week program.
Bulking Calculator: This spreadsheet will guide you through the nutrition aspect of the program by showing you how many calories and macronutrients you should be taking in. Be sure to pay attention to it: people tend to overestimate or underestimate the amount of food/calories they are actually consuming.
You’ll also get three bonuses when you order Decembulk: 6-Minute Finishers, for arms, shoulders, and chest. You can add these “mini routines” to the end of your training sessions in order to give additional attention to lagging body parts (or muscles you just want to give extra attention to).
Decembulk Program Review:
Muscle size and strength are connected, but you are likely to see the best results when you train with one specific goal in mind. Jason Maxwell has designed Decembulk for those who want to spend a few weeks focusing on hypertrophy/mass. His workouts are designed to create the perfect combination of tension, muscle damage (on the microscopic level), and metabolic stress in order to help you achieve new gains. This, combined with the right nutrition, should go a long way in helping you put on a few pounds of quality mass.
Let me be clear on something here: this program is not a fat loss system (that should be obvious, but I just wanted to make it 100% clear). If you are wanting to lose fat there are several other programs out there (Maxwell’s DUP Method can be adjusted for fat loss). Decembulk is not for you if your goal is anything other than putting on mass.
I think this program would be good for the following:
*Beginner/intermediate trainees who have been training for a while and want to focus on getting bigger. Decembulk would be great for guys who have learned a few of the basics and want to take their mass-building to the next level.
*Athletes who want to move up in weight class or just get bigger for their chosen sport. The winter season is when a lot of guys want to focus this goal, and I think Maxwell’s program would be good for this.
*Returning trainees who want to regain some size they have lost during a layoff. Those who have been out of training for a while and want to start back by putting on some mass should see good results.
*Ectomorphs (skinny guys) who want a system specifically designed for gaining weight.
If you match one of these descriptions then I think Decembulk would be a good investment. It is a reasonably priced program and I think you’d find it to be a good investment of your hard-earned money.
Most guys (especially younger trainees) start going to the gym with one thing in mind: building muscle as quickly as possible. I can relate to this goal–allow me to tell you a little personal history before I go any further:
I’ve been fascinated with strength and muscle since I was a kid. I remember seeing comic book advertisements from Charles Atlas during my elementary school years. I never ordered any of his programs, but the thought of having a lean, powerful physique captivated my imagination.
One of my first (embarrassing) attempts at lifting weights happened when I was about twelve years old. My cousin had begun to mess around with a weight set his parents bough him and invited me to join in. I thought I was strong, but I was unable to bench press whatever amount he put on the barbell (I think it was about 120 lb.). I asked my parents to buy a weight set for me for Christmas (or maybe my birthday) and they agreed. Soon I had my own set of concrete-filled plastic weights and would train sporadically.
My next vivid memory is from my high school years: training with “real” (Olympic-style) barbells and plates for the first time while trying out for the football team. I could barely move the day after that first workout with the team. I wasn’t very strong (being a “late bloomer” physically didn’t help), but that slowly began to change as I kept training. I never became a great football player, but I did develop a passion for building muscle and strength.
Arnold Schwarzenegger became my idol in my college years. I carefully studied both his publications on training and his pictures. He’s still my favorite bodybuilder, but I later realized he wasn’t a realistic role model for someone like me (more on that later).
I kept working out through the 90’s, experimenting with different training techniques (some worked, some didn’t). I spent way too much money on supplements, most of which did absolutely nothing (I tried almost everything the supplement industry produced: prohormones, etc.).
I’ve never competed in bodybuilding–it’s just not one of my goals or priorities in life. But I did end up building a pretty good physique, and regularly train to this day (I’m not in my 40’s).
This article is kind of a collection of things I wish I knew back when I first started training years ago. I didn’t know much about building mass and strength when I first started lifting–I learned through bodybuilding magazines, misguided coaches and other various sources. There was a lot of trial and error involved, and I’m convinced I could have made better gains in less time if I knew then what I know now. I’m hoping these tips will help new trainees avoid the mistakes I made.
Here are a few things you need to avoid if you are serious about getting bigger and stronger:
Mistake #1: Spending too much money/time/energy on bodybuilding supplements.
As mentioned, I spent way too much of my hard-earned cash on bodybuilding supplements in my younger days. The vast majority of the stuff I bought didn’t do anything to help me build my physique. That money could have gone into savings or other better uses.
Here’s what you have to understand about the bodybuilding supplement industry: it exists to make money, not muscle. It is a largely unregulated business, and you’ll get ripped off quickly if your believe everything they advertise.
I’m not opposed to supplements, but you need to stick to the basics and don’t be in a hurry to try the latest, greatest products. Wait until multiple studies are done on new formulas before deciding to try or buy. More importantly, don’t expect supplements to make that much difference–your diet and training are going will be much, much more important than any pill or powder you use.
Mistake #2: Copying the Routines of Professional Bodybuilders
Some guys make the mistake of trying to train like professional bodybuilders, using routines they see in magazines. This is not a good idea for several reasons:
1. Genetics: Professional athletes of any kind are going to be genetically gifted, so what works for them may not work for you.
2. Anabolic Steroids: You can’t expect to get the same results as a guy who is taking drugs. His recovery ability will be enhanced beyond what is naturally possible, so following his routine is not advisable.
3. Fictitious Routines: You can’t even be sure that a routine printed in a magazine is the one your favorite competitor actually uses–it’s quite possible that a writer/editor just made it up.
Mistake #3 Poor Nutrition
Can you make gains on a crappy diet? Yes–I built some size and strength with a completely haphazard eating plan during my college years. But if you want to build quality mass in record time you’ll need to put just as much planning into your nutrition as your workouts. Many trainees will spend hours in the gym without putting a fraction of that time/effort into their eating plan. Remember: we are talking about building your body as quickly as humanly possible–that won’t happen with poor nutrition.
How To Build Muscle Fast: The Basics
Now let’s get into the basic things you should be doing if size and strength is your goal. I won’t be sharing every detail, but this overview should get you going in the right direction.
1. Build strength in the basic lifts like deadlift, bench press, squat, etc. These old-school, multi-joint movements will give you a lot of “bang for your buck,” providing a powerful training stimulus to the large muscles (back, thighs, etc.). Get stronger in these movements and you’ll be on your way to building a more massive, powerful physique. It’s fine to spend some time on isolation movements (like curls), but focus most of your time and energy on the big lifts.
2. Stick to the 5-12 rep range. You’ll find that the vast majority of your growth comes from this range of repetitions because it gives you a good balance of volume and intensity. You can experiment with higher/lower reps once you get more advanced, but stay somewhere within this range if you are just starting out. Here’s another tip: you’ll find that somewhere between 30-60 total repetitions per muscle in each workout session should be enough training stimulus for growth.
3. Train each muscle (or muscle group) twice a week. A muscle will typically recover within about 72 hours of being trained. After that you should be able to work it out again. You can get by with less frequent training, but you are missing opportunities for growth (52 opportunities per year).
1. Eat .75 grams to 1 gram of protein per lb. of body weight. This is plenty for building muscle, regardless of what you might read about the insane amounts of protein some bodybuilders supposedly eat. It’s fine if some of this protein comes from supplements (like whey powder), but most of it should come from “real” food: meat, eggs, etc.
2. Eat a calorie surplus–consume more calories than you are using. You’ll probably need to eat at least 17 calories per lb. of body weight in order put on weight. Some may need to eat way more than that. Here’s another tip: you may need to keep an eating journal for a few days to track what you are eating (you may be eating far fewer calories than you think you are).
3. Add extra meals (or shakes) if needed. You may find it difficult to get adequate calories/protein from only three meals a day. Eat an additional meal or drink a protein shake if needed, but don’t get caught up in thinking there is some magical number of meals a day for building muscle. Just eat as many times as you need to properly digest your protein/calorie requirements.
Those are the basics on how to build muscle fast. If you want more information I’d recommend you invest in a quality program to guide you step-by-step. This is one of the best investments you can make for getting started the right way. Vince Delmonte’s No-Nonsense Muscle Building would be a really good investment for beginners or skinny guys who want to get big.