At the writing of this article I am 46 years old, soon to be 47. I continue to make progress and I continue to get stronger. I have never taken steroids and I never spend more than five hours per week in the gym. I do not really like talking about myself too much but I will do so only to emphasize my point. I recently achieved a new max in my leg press. I can now leg press over 1100 pounds. Likewise, I bench press 355 pounds, press over 250 pounds, squat over 400 pounds, etc. On many of the cable machines in the gym I now use the whole stack of weights. Believe me, I do not do this to show off but it simply makes no sense to handle less weight than what I am capable of because I would just be wasting my time.
If you are over 40 and have little or no workout experience do not give up hope. You are not too old. If you will abide by my other principles I have written about in other articles of mine you can make a lot of progress. You are not "over the hill." Do not accept this as an excuse. Many men and women began working out or even began hardcore bodybuilding in their 40's, 50's, or even 60's. Remember, you still have the same muscles in your body that you had when you were in your teens and 20's.
So how do you build muscle past age 40? Okay, are you ready for this? Here it goes! You do the same thing you should do if you were still in your 20's. What is that, you ask? You do heavy, partial reps to failure or near failure. You perform short, intestinal workouts. You give each body part plenty of time to rest before training that body part again. You will be sure to eat a proper diet of protein, carbohydrates, and fat. I recommend you read other articles I have written, which go into more detail about how to perform your workouts. I teach that it is important to keep the stress on your muscles but not on your joints, especially as we age. This is one reason I recommend that you perform partial reps because by doing partial reps you will not strain your joints. Also, by doing partial reps you are able to use more weight and when you use more weight you build more shape, size, and strength. This is how I have been able to continue making progress in my late 40's.
Finally, to ensure that you are making the most progress possible, it is mandatory that you consume plenty of healthy foods each day.
Credits: Doug King