8 Muscle Gaining Mistakes - Men Over 40 (FIXED!!)

There are muscle gaining mistakes that can affect anyone of any age that lifts weights, and then there are those that are even worse when you get to be 40 years old. In this video, I’m going to show you the 8 biggest muscle building mistakes that you can make and how they are amplified when you get

what’s up guys jeff cavaliere athleanx. com so today i have an incredibly helpful video for you and not just if you’re over 40 years old like yours truly matter of fact I think those that are over 40 are probably finding this video out of necessity right as an SOS needing some help if though you’re under 40 if you’re following the advice that I’m giving you in this video you probably wouldn’t need this in such urgency when you got over 40 and I’m gonna address what I feel like the eight big mistakes that we make as people that lift over 40 years old covering all ranges of topics from our training down all the way to our nutrition but the best way to do this guys is to get starting to get right into them and the first thing I want to cover is the warmup all right so we start here with the warm-up because we always start with a warm-up right guys right you see I will tell you right now I’m very guilty of not warming up at least for a long time of my life because let’s face it back when you’re in your 20s the jessee’s of the world they just walk into the gym and they throw the weight on the bar and then they just go maybe one or two more sets if lucky you’re not gonna get away with that when you start to train over 40 you definitely need to pay more attention to getting your body ready to train but I will caution you here I have a big problem with turning warm-ups into workouts when you have to foam roll every square inch of your body just to be able to do a single joint movement you’re doing too much when you have to spend more time warming up than working out you’re doing too much there is a line that you need to make sure that you walk on the right side of because you don’t want to turn your wall up into something that it doesn’t need to be if you’re doing a compound movement guys choose for warm ups that’s to get yourself up ready to perform that exercise don’t though perform all too many repetitions you don’t need to bury yourself out in the process of getting up to your work sets if you’re working more a single joint exercise again a couple sets there too should be fine to get yourself warmed up there overall you’re gonna want to make sure that you do some general body prep break a sweat do something you enjoy doing do some jumping jacks if you don’t enjoy anything else a little bit of light jogging anything to elevate your core temperature you get you’re ready but the fact is guys warm-ups will become more crucial the older you get but you still don’t want to turn them into merit our scenario warmed up and ready to train what do you focus on well you should be focusing on what you focused on the whole rest of your life and that is building strength guys it becomes imperative that especially as you get older you need to be building your strength you need to be getting as much strength as you possibly can but you need to do so responsibly you see I talked about this many times before it’s not just strength it’s not just the number of plates that you put on the sides of the bar that matters it’s the number of plates that you can control control strength should be your focus here now what does that mean guys it means actually commanding the weight that you use and this might mean you need to sort of check your ego at the door and cut those weights down a bit to establish what those real strength levels are I want you to start doing things like this pausing at the bottom of every repetition of benchpress pausing at the bottom of every repetition of a squat realizing that yes again maybe you’ve got to stop worrying about the numbers and just focus on the quality but that quality will serve you incredibly well as you work and continue to train if you do this right into your 50s and 60s and 70s there should be no end to strength training progressively overloading and trying to get stronger at every opportunity is key but making sure that control strength is your focus will serve you so well not just now but for a long time coming so the element of control in place now you now have to move to this next step and that is making sure that you’re not forgetting to train the my muscle connection now I hate the overuse of that term guys but there’s a lot of validity to it it’s not just the exercise and how it looks that you’re doing but it’s actually how it feels to you because often times we can look at different people doing the same exercise and one is getting far more out of it than somebody else and the difference there lives completely in their pursuit of a mind muscle connection meaning their pursuit of the quality of each repetition so it’s not just about moving as you see here I use this example all the time a side lateral raise the dumbbell from point A to point Z instead the person that’s focused on developing my muscle connection here is going to focus mostly on the quality of every point in between and Z the journey from B to Y and when you do that that is when things start happening as a matter of fact the most critical thing that here is the introduction of stability when you can create joint stability and muscular control that comes from this now you can actually feed more into it we just talked about which was control strength stability is always going to form the foundation sort of the base underneath you’re a large aspect and your big focus on strength training the more stable you are the more successful you will be there so really focusing on developing my muscle connection not forgetting to do this even if it means lightening the weights it’s going to be key to your training for now and forever so the value of quality repetitions here firmly in place how do we take that to the next level how do we strain quality reps into quality sets and a quality workout well we do it with the introduction of metabolic training and this is something that you should have introduced even at an early age in your 20s but it becomes increasingly imperative as you get older because the unique benefits it provides versus your other two main drivers of growth which is progressive overload and strength training and the eccentric muscle damage approach so what are we looking at here guys we’re talking about introducing lighter weights on exercises that you’re typically just trying to train for strength on or trying to lift this heavier weight as you possibly can there are benefits to training in that weight the benefit comes in the form of the accumulation of metabolic stress which in and of itself is a driver of hypertrophy and gains if you take a set of curls here that you’re normally struggling through to get seven or eight repetitions and instead of lighting that weight significantly and now focus on getting not just to the burn but through the burn you’re going to introduce the stress to that muscle that is unique and capable of driving gains that aren’t capable through those other two methods and most importantly as I mentioned this is tailor-made for guys that are training in their 40s and Beyond because there’s far less stress to the tendons joints and ligaments that support the muscles that you’re training this is the type of training guys that will leave you feeling refreshed even after it knocks the hell out of you in that particular workout it will allow you to recover faster between sessions it’s not going to impact your ability to accumulate your weekly volume because it’s not going to leave you dead on the floor the way an eccentric training overload could or the frustration that comes from maybe not being able to constantly add weight to the bar explore this guys make sure it becomes part of your ro