Here are a few articles I’ve written for Fitness Volt lately. In them I go over how to really train after 40, bigger legs after 40, and 5 changes you can make right now for better results. Check them out below.
Over 40 Training
Always wonder if you need to change things up after a while under the bar? See if this is what you need:
Over 40? This is How You Really Should Be Training
Bigger Legs
Have a few years and mileage under your belt and still want bigger legs without the back, knee, and hip pain? Check out this piece about how to do just that:
Build Bigger, More Muscular Legs After 40
Make the Most of Your Training
Get more focused and efficient with your efforts for better results. Check out this piece on doing just that:
The 5 Changes to Make the Most of Your Training After 40
Enjoy!
Brad Borland 
Hey Brad,
I really like how you write up your training splits, always have. In your article on how you should train after 40, hits right at home for me. As much as I love to train, my priorities have shifted over the last year or so. I’m more focused on my family, work and other hobbies I enjoy.
I’ve been doing the push/pull/legs split for a while and really enjoy it, but find myself missing workouts here and there due to other commitments. My diet plan used to be everything to me as well, never miss a meal and always the same thing. I still try to follow a basic template but try to allow for a meal out with the family as I’m not a professional bodybuilder….
I want to stay in shape and build muscle as I age but want to be practical about my lifestyle and follow a workout and diet that fits that. I will probably give this 4 day split a go as its seems to be the same amount of volume as my current split and one less day per week.
I struggle with the upright row, are you able to provide a link on how to properly perform them?
Thanks Brad!
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Hi Nick,
First of all, thanks so much for the kind words. It’s always nice to hear that my writing and ideas hit home for some. I can assure you that everything I write is something I would do and/or recommend for others in the real world.
I fully relate to your situation regarding family, work, hobbies, and other things in our lives that take priority. We are no longer gym rats by choice and by circumstance. But we still like to spend our gym time wisely without the fluff. I think you’ll like the 4-day split program. It may seem a bit odd at first, but give it time and you’ll love it. There are two other benefits too. One: if you miss a day it’s easy to circle around and hit that day again sooner than later. Two: since it’s four days per week you can mess around with an unexpected day off here or there. Win, win.
Upright row? Hmm. To start, I don’t do them too much anymore. They can be a bit brutal on the shoulder joint. But if you don’t have any issues, I would go with a wide grip version on the barbell, or better yet use dumbbells with a wide range of motion.
Thanks!
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Thanks Brad,
I asked about the upright rows because I saw them as an exercise for this 4 day split and your push/pull/legs split…
Even with the higher reps and increased TUT, shouldnt I still be trying to get stronger over time to build muscle? There has to be some progress still to force the muscle to grow, not just only increasing TUT to muscular failure? I mean my joints feel much better with higher reps, but I still want to get stronger and build muscle.. when I see 10-20 reps, I’m not sure if I,should be picking a weight that I can lift for 10 reps.and stay with it until I can get 20, or just pick a rep range like 15-20?
I haven’t switched to the 4 day split yet, because I’m still doing the push/pull/legs split, but is it fine to do 3 sets instead of 4 on either program? So if I’m doing 3 exercises, its 3 sets per exercise to keep it simple?
Also, do you do the “optional exercises ” listed?
Thanks for your help
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Nick,
Yes, you can add the optional exercises as long as you’re able to tolerate them and recover.
Regarding rep ranges and getting stronger. I say 10 to 20 reps as just that, a range. On some movements, I go with 10 to 15 while others I like 15-20 and so forth. I find getting one more rep pr adding just four more pounds provides a strength increase (even though that’s not my main goal).
If you still want a little strength boost in the lower rep range you could always do two or three sets in the higher range and then go heavier (say 6 or 8 reps) on the last sets. That way your muscles, not your joints) are nicely taxed with the high reps so by the time you get to that heavier set you’re not pounding those joints.
I hope that helped!
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Brad,
I just found your link on the internet. Everything I read makes sense. Also thanks for serving our country.
My question is I’m almost seventy years old and was wondering if the over forty exercise is right for me. I have gone to the gym in the past and starting to get back into it.
Thanks for your help.
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Hi Bob! First of all, thank you so much for the kind words, and thank you for contacting me. To answer your question, absolutely! If you’re able to tolerate the exercises and feel like you’re in good shape functionally then I don’t see any reason not to. Of course, this is all to say that you don’t have any medical restrictions or anything else of that nature.
Let me know how you do!
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