Thread by @TheForeverAlpha

Men Over 40 - Your Path To Anabolism (Thread):

If you've over 40, catabolism (muscle loss and aging) is your number one threat.

And it grows in strength every year.

Anabolism is the solution.

Here's how to become more anabolic:

#1) Sleep = King

It is THE number one thing you can do to:

- Recover better
- Reduce cravings
- Feel better
- Increase testosterone
- Reduce stress

Sleep like a lion. It's more important than ever.

Next:

#2) Train Intensely

Now there's a couple of definitions for 'intensity'.

Traditional = % of your 1RM on the bar.

Mine = Relative intensity (rate of perceived exertion), Or:

'How close to failure were you?'

As a man over 40...

You need to get both stimulus AND recovery bang on, if you want to have optimal results.

This means INTENSE training, coupled with INTENSE recovery.

But this isn't the same as high volume or high frequency training...

#3) Train Lower Frequency

'Bro Splits' are just not optimal for older guys who need prioritise recovery, as opposed to being in the gym 5-6 times per week.

Instead, full-body 3 times per week is WAY more likely to be ideal, assuming they're intense sessions (see above).

Next:

#4) Warm Up Extensively

Before all of this, remember to do PLENTY of low intensity, high rep warm up sets before your working sets.

These will get the blood flowing, joints & CNS warmed up, and will massively reduce the chance of injury.

You're no good to anyone injured.

Next

#5) Eat Lots Of Healthy Fats

Now, I was going to title this one:

Get 30-50% of your calories from fats, but that wouldn't be good enough.

They need to be the RIGHT type of fats.

Think eggs, fish, avocado etc.

Older men need higher fats and lower carbs (but not zero).

Next

#6) Don't Compare Yourself To The Average Man Over 40!!!

The biggest has been saved until last.

If Bob, Bill and Joe are all headed for obesity and heart disease, regardless of whether or not they're 'your age', they shouldn't be on your radar.

Use comparisons wisely.

Finally

Don't compare yourself to the average Man Over 40 - the standard is at a historical, all-time low.

You need to be shooting higher than this if you want to be lean, fit and strong.

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