A Week Workout Plan and Supplements For Bodybuilding Over 40

What’s The Best Workout For Bodybuilding Over 40? Find Out Here!

As you get old, you begin losing minerals, vitamins, and other healthy nutrients. Eventually, this makes your bones smaller, weaker, and more disposed to serious injuries.

Henceforth, hitting 40 you start to lose your strength and cardiac health starts its downhill spiral.

Also, you would find your skin losing its natural elasticity and acquiring sagginess. This also makes you prone to different kinds of diseases.

However, instead of waiting for all this, you can fight back.  You can choose to exercise and achieve physical fitness.

Well, there are thousands of benefits of weightlifting and exercising that you can receive. A few benefits include high blood pressure, obesity, osteoporosis, psychological effects, heart disease, stroke, diabetes, back pain, and many more.

You can get all of these benefits, all you need to stick with a regular workout regime. So, to help you out here we are sharing Natural Bodybuilding Over 40 Workout.

The Best Workout For People Over 40!

Well, it’s evident that as you age, your body becomes weaker. This is more avid with adults over 40.

They begin to experience a reduction in their muscle size, recovery timing, and strength. Moreover, their bone becomes more fragile and are prone to damage.

On the other hand, your T-level drops, and your ability to gain quality muscle drips in the same fashion. You start to have joint problems after a hard workout session.

So, we often get queries from such people as What’s the best Strength Training Over 40?

Well, there’s a slighter easiest way to slow down this aging process and get your target at hand. You just need to keep up with a good diet plan with a good workout routine.

This eventually will slow down the aging process.  Here, we have shared a small workout plan.

A Week Workout Plan for Bodybuilding Over 40

• Monday: Chest/Triceps
• Tuesday: Rest
• Wednesday: Back/Biceps
• Thursday: Rest
• Friday: Shoulder/Traps
• Saturday: Rest
• Sunday: Thigh/Calves/Abs

Before beginning the workout you should do warm-ups for 5 minutes this allows more blood flow through your body. After the workout, you need to do a moderate-intensity cardio workout. Moreover, you need to stretch before the workout and also after it. Between each set of an exercise, you need to allow 2-3 minutes of rest.

Chest/Triceps Days

Chair Upper Body Stretch:

First, you have to sit on the edge of a chair while gripping the back of it. Now, make your arms straight, and your back should also be straight.

After which you need to pull your upper body in the upper direction or forward in order to stretch.

Doorway Chest Stretch:

Keep your face perpendicular to the end of any wall. Now, on the surface of the wall, you have to put the inside of a bent arm.

After, you need to turn your body away from the placed position of your arm. Eventually, you would experience a good stretch on your chest. Hold the position for at least ten seconds.

Overhead Tricep Stretch:

Raise your right arm straight in the air and drop your forearms and hands in the direction of your neck.

Meanwhile, with your left hand, you need to push your right elbow in a backward direction until you get a good stretch on your triceps. Moreover, you need to hold the position for at least 10 seconds.

Back/Biceps Days

Middle Back Stretch:

Stand straight on your feet keeping them at shoulder-width apart and your hands lie on your bumps.

Now, you have to twist your waist to experience a good stretch. Hold the position for 10 seconds. Again repeat the twist on the reverse side.

Standing Torso Reach:

Again, lie in the standing position with your feet apart at the width of your shoulder while facing forward direction.

Now, put your right hand at your hip and leftover your head. Next, bend your torso to get a good stretch on the sides. Now, hold for at least 15 seconds. Repeat on other sides.

Standing Bicep Stretch:

Press-stud hands behindhand the back with palms fronting together. Straighten out and revolve your arms so that the palms are fronting downward.

Now, elevate the arms away from your body. Hold the stretch for 10 seconds. Repeat the same with your other arm.

Shoulder/Traps Days

Side Wrist Pull:

Stretch is best when you do it standing. First, cross your left arm above mid of your body and hold your left wrist with your right hand around the level of your hips.

Start stretching with a bent left arm. With slow movement straighten pull and lift it to the height of the shoulder. Fee the stretch effects on your back, not on your shoulder. Switch sides.

Hands Interlocked Over Head:

First, interlock your fingers over your head. Palms should face in an upward direction and push your hand in an upward direction upward your head. You should do it until you get a stretch in your shoulders.

Rear Deltoid Stretch:

First, position your arms across your neck. On the other hand, you have to push your elbow toward your neck area. You need to stretch your posterior deltoid. Hold it for at least 10 seconds. Repeat with other arms also.

Trapezius Stretch:

In this stretch, you have to lie on your hands and knees you have to pull your belly. Next, you have to round your spine totally- shoulders, lower back, and neck. Hold for at least 15 seconds.

Thigh/Calves/Abs Days

Standing Quadriceps Stretch:

Hold any of your ankles from behind. Now, you have to pull your ankle in the direction of your rear end. Next, move your knee in a backward direction to straighten your hips. Hold the stretch position. Again repeat the stretching with your other leg.

Standing Hamstring Stretch:

You have to stand first and bend over while keeping your knees straight. Try to touch your toes or the floor. Meanwhile, you can keep your spine either straight or bent. Hold the stretch for a few moments. Again, repeat.

Calf Stretch:

Stand in a straight position while keeping your feet shoulder-width apart. Bend your front leg in order to look toes when you look over to your knees.

Lean in a forward direction and your hand should rest on the wall, while keeping your heel, hip, and head all in a straight line.

Monday: Chest/Triceps

• Warm up with at least 10 slow Push-ups.
• 12, 12, 10 medium-grip do 3 sets of Barbell Bench Press.
• At 12, 10 you have to do 2 sets of Dumbbell Incline Bench Press.
• At 12, 8 do at least 2 sets of Dumbbell Chest Flyes.
• At 12, 10 you have to do 2 sets of Decline Barbell Bench Press.
• Of 12, 12, 10 do 3 sets of Dips (assisted or weighted).
• At 12, 12 you need to do 2 sets of Close Grip Bench Press.
• Next at 12, 10 you have to do 2 sets of Overhead Dumbbell Triceps Extension.
• Lastly, you can do as many Diamond Push-ups according to your ability. This should be followed immediately by as many regular push-ups as you are able to do.

Wednesday: Back/Biceps

• Warm up with 10 free or assisted Pull-ups.
• At 12, 12, 10 reps do almost 3 sets of Lat Pull-downs.
• Next, at 12, 8 you have to do 2 sets of Low Rows. Remember, do this while keeping your back straight to the maximum possible extent.
• At 12, 8 do 2 sets of High Rows. Again, try to keep your back straight as possible.
• At 12, 8 you need to do 3 sets of Deadlifts.
• Of 12, 10, 8 reps do 3 sets of Alternating Dumbbell Curls.
• Of 10, 8 you have to do 2 sets of Barbell Concentration Curls.

Friday: Shoulder/Traps

• Start with 10 reps of Military Press.
• At 12, 10, 8 you have to do 3 sets of Dumbbell Military Presses.
• At 12, 10 you need to do 2 sets of Seated Front Dumbbell Raises. Ensure that you have a full range of motion.
• At 12, 12 you have to 3 sets of side Dumbbell Lateral Raises.
• Again you have to 3 sets of Dumbbell Rear Deltoid Raises.
• At 12, 10, 8 do 3 sets of Barbell Shrugs.
• Lastly, at 12, 10 you have to do 2 sets of Behind-The-Back Barbell Shrugs.

Sunday: Thigh/Calves/Abs

• Warm up with 15 Free Squats. Stretch your hamstrings to avoid injury.
• Do at least a set of Hamstring Curls of 15 reps to do a sort of warm-up.
• Next, at 12 reps do a set of Leg Extension.
• At 12, 10, 8, you have to do 3 sets of Full Barbell Squats.
• At 12, 10, you need to do Straight-Legged Deadlifts of 2 sets.
• At 12, 10, you have to do 2 sets of Leg Extensions.
• At 12, 10 you need to 2 sets of Hamstring Curls.
• At 12, 8 do 2 sets of Dumbbell Lunges.
• At 12, 12, 10 do require 3 sets of Barbell Calf Raises.
• At 12, 8 you should do 2 sets of Seated Calf Raises.
• At 25, 15, 10 you have to do 3 sets of Hanging Leg Raises.
• Lastly, At 20, 20 you need to 2 sets of Abs Crunches.

Clearly, after this, a week’s workout plan for bodybuilding over 40 has got you a sort of idea.   Following this Over 40 Bodybuilding Routines will help you restore health and fitness.

Of course, you won’t be bulking up and gaining muscle but you would be getting healthier. More importantly, the aging process slows down.

Lastly, we hope that this workout plan for Bodybuilding Over 40 Male would have been helpful to a great extent.

Moving on, picking the right exercises is one essential part of building muscles after 40; the other crucial part is the right nutrition. Your daily diet provides just enough nutrition to run a healthy life.

Nonetheless, when it comes to bodybuilding, especially at such an age where natural hormone secretion is already low, developing muscles is no less than getting blood out of the stone.

Best Workout Supplements for People Over 40

Several supplements work well to build muscles in combination with training and exercises.

Notably, every supplement has its benefits that target different points to trigger natural muscle development. This could be anything from nutritional deficiency to metabolism to motivation.

It gives an extra edge to your whole fitness regime and changes the way your body starts to respond.

Some of the supplements for bodybuilding muscles for people over 40 are:

#1. Pre-Workouts

The pre-workout market is expected to grow by the rate of approximately 9% in the coming years. It is said that shortly, every person in their 40s will start taking pre-workouts 2 times a day.

So, why does someone in their 40s need a pre-workout supplement?

It is because those in their 40s are not only looking to grow muscles and reduce recovery time but also want to do it healthily.

Some of the best pre workout supplements for men over 40 contain calcium, magnesium, and a blend of vitamins and minerals that helps improve focus, endurance, and energy.

Go for pre-workouts that contain essential ingredients like L-citrulline for facilitating the release of nitric oxide and L-Arginine for improving muscle pump and performance.

#2. Creatine

You must have heard from one or more of the swoled gym bros bragging about how they include creatine. Well, creatine is the popular muscle-building supplement among those to look pumped up.

However, this supplement has a varied reputation. Its major benefit lies in the ability to help recover between sets.

That is to say, it enhances the recovery speed which in turn increases the amount of quality time you spent on the workout.

Moreover, creatine not only affects the muscle cells and exercise performance but also has an impact on the hormones responsible for muscle growth.

The best part is, it is so damn cheap, there is no reason not to consume it.

#3. Protein Powder 

Next on the list of supplements for building muscles for men over 40 is protein.

Yes, proteins are the building block, and ignoring them can be the biggest mistake for anyone with muscle-building goals.

Studies show that master athletes (those above 40 years of age) find it difficult to recover in comparison to their younger athletes.

For bodybuilders, it is ideal to consume 1.5-2 grams of protein per body weight. There are different types of protein powders available and whey protein is one of them which takes an hour or less to go through the entire body.

Because of its fast-acting process, it is the popular choice among bodybuilders as a pre-and post-workout supplement.

Another type of protein supplement to consider is casein which is the slow-acting one and takes around 5 hours to digest.

While whey protein is for faster recovery, casein prevents the body to get into a catabolic state and prevents muscle loss.

#4. Beta-Alanine

Though Beta-Alanine is a non-essential amino acid, it has nothing that’s “non-essential”.

It is quite a star in the fitness world because of its ability to help you push your limits and perform maximum at high intensities during a workout; which you might need in your 40s.

Notably, Beta-Alanine is a hybrid between L-Glycine and GABA which explains its effect on motivation and focus.

Adding to it, this supplement for men over 40 helps with muscle recovery, increased muscle mass, and improved exercise performance.

The highlight of the supplement is that it increases the levels of carnosine which buffers the hydrogen ions that are by-products of anaerobic metabolism and delays fatigue.

As a result, you’ll be able to do extra reps and gain more muscles.

#5. Weight Gainers

Weight loss is one of the consequences of aging for some people. Consuming the weight gainers is a convenient way to include enough calories for someone struggling to gain weight

People often confuse weight gainers with mass gainers. To clarify, both supplements are for improving muscle mass. However, both vary in terms of nutritional value.

While mass gainers are high-calorie supplements with high fiber, protein, and fewer carbohydrates, weight gainers are high-calorie supplements with more carbohydrates, and less protein and fiber.

Weight gainers are ideal for skinny guys or that underweight to attain modest weight for bulking up.

Muscle gainers on the other hand are for building lean muscle mass. There are mass gainers for skinny guys as well that help them develop lean and toned muscles.

#6. Multivitamins

It is a fat that after the age of 30, the human body slows down. That is to say, the natural production of a lot of hormones that support the smooth functioning of the body starts to decline.

This affects other bodily processes like nutrient absorption, immunity, and secretion of fluids. Due to a lack of proper nutrient absorption, there is nutrient and mineral deficiency which can have a direct impact on the bodybuilding processes.

A deficiency of certain nutrients like vitamin B, vitamin D, iron, zinc, and magnesium can affect your strength, endurance, and recovery which are as a whole crucial for performing exercises to build muscles.

That’s when multivitamins come. People in their 40ss need to consume multivitamins for replenishing their vitamin and mineral deficiency.

#7. Branched-Chain Amino Acids

BCAAs include 3 individual amino acids namely leucine, isoleucine, and valine. One can understand its importance by knowing the fact that the BCAAs are responsible for 35% of the amino acids in the body.

This helps in building muscle mass and also helps reduce muscle loss. This is even proven by researchers in scientific studies.

A study shows that BCAA supplementation in trained individuals performing resistance exercise on a high-caloric diet helps maintain lean muscle mass and prevent skeletal muscles while losing fat mass.

BCAAs are part of some of the effective supplements popular among beginners as well as pro bodybuilders.

#8. Other Supplements

Apart from the above-mentioned key supplements, 3 other supplements are supplements one needs to consider when trying to build muscles in their 40s.

• Conjugated Linoleic Acid: This polyunsaturated fat belongs to the category of omega-6 fatty acids Some of its benefits include reducing adiposity by impacting metabolism, adipogenesis, and inflammation, regulating blood sugar, and improving immunity and muscle strength.
• Glutamine and Carnitine: L-Glutamine and L-Carnitine are highly effective when it comes to supplements for building muscle after 40. Carnitine helps with burning body fat and transforming it into energy and Glutamine is an amino acid that helps with proper immune functioning.
• Testosterone Boosters: Bodybuilders can’t ignore this hormone and think of building muscles smoothly.

It gets even more important to maintain testosterone levels for bodybuilders in their 40s because this hormone starts to decline as soon as you hit your 30s.

This primary male hormone is responsible for manliness traits and better muscles are one of them.

The easiest way to improve t-levels is to eat well and include testosterone boosters.

There are several t-boosting supplements that are changing the life of bodybuilders.

Testogen testosterone booster has changed the lives of more than 134,673 of its users since 2014. This testosterone booster has a good supportive and loyal customer base and the reasons are its effectiveness and safety.

Testogen results reviews shared by the users online depict a clearer picture of how this natural t-boosting supplement works to deliver the jaw-dropping transformation.

You may find other promising testosterone boosters as well, but Testogen is our best-recommended product after years of going through the transformation it delivers.

Building muscle is easy said than done and especially when you are in your 40s. With the right supplements by your side and the right exercise routine, you can develop the desired muscles even while facing a mid-life crisis.

Final Verdict

Age has nothing to do with your healthy and toned physique if you have the right workout routine and effective supplements ready by your side.

While the young ones are quick and are developing muscle mass, adults in their 40s need to focus on every minute detail to create a great physique.

One can’t expect to build muscles on the same routine as someone in their 20s. Age brings many changes in the body both in males and females that need to be considered if you want your body to push through the limits.

But it is not impossible; so show off your physique!

Are you trying this workout plan to keep the 40s problem away? Tell us in the comment section right below!

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