Thread by @SandeepMall

Injuries are the fastest ways to derail your progress and take 10-steps backward. Specially if you are 40+. So you need to choose ur workout which not only benefits u the most but also keeps u safe & injury free. Here are some tips if you are 40+ for growing muscles injury free

1. Choose Dumbells over Barbells. Dbs not only allow you more freedom of movement ,but also help develop stronger stabilizer muscles and strengthen ligaments & tendons that naturally degenerate. Also, BBs often force you to lift in a FIXED BAR PATH which can be damaging on joints

2.Dont follow the Gym bro plan of doing individual muscles-Chest one day,back the other. Move to 3 day Full body plan. Full body strength training will not only give you the ideal muscle stimulation spread throughout the week, but these types of workouts are also the most ideal

for adequate recovery for growth. Our goal with our workouts is to achieve the peak amount of protein synthesis stimulation, without pushing you over the edge, into ‘overtraining.”

3. Move to higher reps and less weight with negative slower than positives and avoid injures. With heavy weights you are more prone to a bad form and injury. Plus there are research which shows higher rep training produces greater hypertrophy than lower rep training

4.Nutrition is the key. The bulking up and dieting approach may not work with reduced metabolism. Increase Protein intake. Remember as you age, protein requirements go up as you don't absorb it efficiently so make sure you are getting enough. Ur diet should be for Lean bulking

with proper calorie plan and keeps Fat gain to a minimum. Hard to generalise but Protein 35%, Fat 25% Carb 40% should work with most. Divide them into three main meal, one snack. Consult a good nutritionist.

5. Sleep - Sleep is very important for muscle building specially after 40. I’d even go as far as saying that if you’re getting inadequate sleep, you will NOT build muscle – even if your training and nutrition protocols are good.During your sleeping hours,

your body is primed for repair and regrowth of all the cells in your body, including muscle cells. 7 hours is strongly recommended. 8-9 hours is better. Sleep and proper nutrition are the two most important factors allowing your body to adapt to the training you are undertaking

6. Supplement - Supplementing for muscle growth is another important area for men over 40 to consider, as our bodies start to succumb to the normal issues of aging, like lower natural testosterone levels, joint pain, and higher levels of inflammation.

Protein Whey,Creatine monohydrate for muscle building & strength, Omega3, Vit D3, multi vitamin, Zinc/Mn.
The most important thing though is CONSISTENCY.We can get into the different workouts and diets but you have to be consistent with it. #gettingfitterwithSandeep @FitIndiaOff