I recently received a message concerning when to change a training routine once a plateau is looming. I get asked this question rather often and it's one I love to answer. Why? Because I feel like it's one of the most important pieces of advice I can give. And one that has worked for me … Continue reading How Often to Change Your Workouts Because of a Plateau
Building muscle after 40 isn’t impossible. Everyone from professional athletes, to weekend warriors, and even bodybuilders is experiencing success and longevity well into their forties. Muscle is muscle no matter how old you are and if your training is dialed in, your diet is on point, and you’re taking the proper steps for rest and … Continue reading 7 Things No One Tells You About Building Muscle After 40
Most of us will treat a week off from the gym as just that: a week away, usually indulging in some bad food, and giving our joints, tendons, and ligaments a break. I have a quote I tell almost every client: "Don't schedule time off. Life will do it for you." In other words, life … Continue reading What I Did on My Week Off
I've been on my current training program for some time now. As one of the three programs I absolutely love to do and produces an appreciable amount of gains in muscle mass and strength, I think it's time for a change. Has the current routine stopped working? Not necessarily. It's just a number of factors … Continue reading New Split New Muscle Gains
I'm never one to give anyone a completely overhauled diet plan, especially when I barely know their habits, likes, or dislikes. Lifestyle can dictate a ton when it comes to fitness, health, building muscle, losing fat, and any other life-improving action. I like to instead look at what someone is doing and give suggestions. Here, … Continue reading My Current Diet (Full Eating Plan)
I've received several messages from those who wanted to see my current workout in full. Thanks for the messages and here you go. First a couple of points to be made: I train around five or six days per week. I usually go with Monday, Tuesday, Wednesday, Friday, and Saturday. Each workout is an hour … Continue reading My Current Complete Workout (Full Program)
Check out this knee-friendly, over 40 leg training routine I did the other day. I will warn you, it's tough and you will be sore, but your knees and back will thank you. This is solely for building muscle. You will get stronger, but it's not the main goal. For rest periods go with 30 … Continue reading Over 40 Leg Training for More Mass
If you've read over my last entry for the shoulder and arm workout you'll notice a few things that could potentially become problematic over time for us forty and up types. Namely the barbell lying extensions (nose breakers, skull crushers) and the lower rep shoulder stuff. My elbows tend to get a little tender with … Continue reading High-Rep Shoulders and Arms for a Day
I'm a tall guy (6' 2") so squats have always been a challenge for me. And that also means effective leg training in general has been challenging all my lifting life. It took many years to get to the point where squats actually helped instead of hurt me (lower back, knees, hips). And on top … Continue reading My Current Leg Training Routine: Sore for Days
Brad Borland 