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40strongreview

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:

Introduction

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.

The Program

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.

Review

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.

Just CLICK HERE if you’re interested in trying 40 Strong.

I’ve had an opportunity to check out a new program called The DUP Method (from Jason Maxwell and Mike Samuels). I’ll start this review by explaining what you get if you decide to invest in this program:

DUP Method Program Components:

#1 The DUP Main Manual

This document serves as a starting point, explaining the overall training philosophy and science behind the strategies you’ll be using. It will give you an overview of the program as well as some different options for training frequency (anything from 2-5 days). Once you’ve read this you’ll have a basic understanding of why this method should make you stronger.

#2 The DUP Method Nutrition Guide

Needless to say, you can’t get big and strong without a good eating plan. This document will show you how to set up your diet/nutrition in order to maximize the benefits of your training. You’ll be guided in calculating your daily caloric intake as well as macronutrients (fats, proteins, and carbohydrates). Be sure to look over this carefully–many trainees fail to reach their goals because they don’t put much thought or planning into their diet.

#3 The Optimal DUP Workout Log

According to the author, the ideal setup for this program is to train five days per week. That may sound like overtraining, but you have to remember that the volume (number of sets and reps) is adjusted so you’ll be able to adequately recover. Anyway, this workout log is convenient because you can print it out or put it on your smartphone. Either way you could bring it to the gym with you.

#4-Day Per Week Workout Log

As the name implies, this workout is designed for those who can only train four times per week.

#5 The “Busy Man’s” Workout Log

This one is for those who can only train three times a week.

#6 DUP For Beat Up Lifters Workout Log

This is a program variation for lifters who are a little older and/or training around old injuries. Some trainees, for example, may have back issues or joint problems that require them to make some adjustments in their exercise selection, etc. This would be helpful for men (or women) in that situation who want to keep getting stronger while avoiding re-injuring themselves.

#7 DUP For Hypertrophy Workout Log

As the title implies, this program is set up for those who are primarily concerned with building muscle (vs. those who are only interested in strength/powerlifting).

#8 DUP For Fat Loss

Last but not least, these workouts are set up for those who are interested in maximizing fat loss while also benefiting from the strength aspects of the training.

Bonuses:

You’ll also get some nice bonus material if you decide to order.
BONUS #1: Bench Press Tutorial Video
BONUS #2: Squat Tutorial Video
BONUS #3: Deadlift Tutorial Video
BONUS #4: Bigger Bench Checklist
Bonus #5: Customization Guide
Bonus #6: DUP Arms Specialization

I think you’ll find the video tutorials especially helpful. You can watch them online or download them onto your hard drive (I’d recommend downloading them).

Additional Products (Upsells):

Here are additional program packages you can add on to the basic package. You do not have to purchase these, but you can if you are interested:

The Accelerator Package: This includes a manual for diet, training, supplementation and complete workouts for those who want to do an all-out, 6-day per week training schedule.

The Done-for-You Package: This includes spreadsheets for all five of the workouts in the basic package. You just put your one rep max in and it calculates it for you. A nutrition spreadsheet is also included.

The Specialization Package: This includes specialization guides for bench press, deadlift and squat. These programs would be useful for those who really want to focus on improving one of these lifts.

REVIEW:

Have you ever noticed how many guys go to the gym and lift the exact same weight for the same number of reps week in and week out? The reason is pretty simple: they are training like newbies.

Beginner trainees will usually get a little bit stronger every week, regardless of training methodology. But linear progression (adding a little weight to the bar each workout) will only get you so far. You will eventually reach a “sticking point”–a lesson I learned the hard way back in the 90’s.

This is where periodization comes in–training in a way that works with your muscular and neurological system. Daily Undulating Periodization is a unique variation of this strategy that can be very effective.

Keep this in mind: this way of training is not like the typical bodybuilding type split you see in the magazines (and gyms). But I think you’ll find it to be a refreshing change of pace–one that is backed by science. One study, for example, found that the DUP method was superior to linear methods (like 5×5) for building strength in those with significant training experience.¹

I believe the DUP Method can teach you how to start making progress again if you find yourself stuck in a rut of no noticeable gains.

*Intermediate to advance trainees who want to break through plateaus in their overall strength. This includes increasing your max in the bench press, squat, and deadlift.

*Athletes who want to increase their strength in order to be more competitive in sports.

*Guys (or girls) who want be strong in addition to looking strong.

*Trainees who are willing to commit to a different style of programming than what they may be used to (especially those who have done a traditional bodybuilding split).

If any of these descriptions fit you then I think the DUP Method would be a worthwhile investment as part of your training library. Just CLICK HERE if you’d like to order this program or learn more. Don’t delay because the price will be going up soon.

Reference:

1. J Strength Cond Res. 2002 May;16(2):250-5. A comparison of linear and daily undulating periodized programs with equated volume and intensity for strength.

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40 Strong Review