7 BODYBUILDING TIPS FOR GUYS OVER 30
The sport of competitive bodybuilding is a game of adapting our training and diet to manipulate our physical appearance. As our bodies approach age 40 and beyond, there is inevitable muscle loss that will occur. Coupled together with the possibility of decreased testosterone production and ailing joints, there are a few things to consider when competing into your 30s and beyond.
The following are a few important things to remember for all bodybuilders, but particularly those of us who have arrived at, or even passed through the 30 mark. .
Train by Feel, Not Numbers
As you have hopefully passed beyond the need to throw obscene amounts of weight around, it’s important to realize that not only will you get better results from training by feel, but you will also tend to put less pressure on your joints. Don’t get me wrong, it’s still crucial to train to failure in the six to eight rep range using compound lifts. Those types of lifts are important, but they are not the focal point of every routine. Use intensity-building techniques such as rest pauses or dropsets, to recruit more muscle fibers.
Train Around Injury
Let’s face it, injury risk increases with age. Furthermore, when you’re injured, it takes longer for you to recover and eight weeks out of commission is a lot more of a life-altering event now than it was in your 20s. When something hurts, the wrong kind of hurt, either train around it by doing exercises that do not cause more pain, or take off all together.
For example, I had some nagging tendinitis in my brachioradialis (forearm muscle) and doing hammer curls was unbearable. So, I swapped those in for standing alternating dumbbell curls, preacher curls, and standing cambered bar reverse curls with light weight. For shoulders, I have a slight tear in my left shoulder and when it’s aggravated, I avoid all pressing movements all together. Focus on side/front laterals and rear delt movements. As for knees, not allowing my knees to come out pass my toes on squats takes the pressure of the part of my knee that gets sore. Also, a few minutes on the Stairmaster Stepmill is a good way to get the knee joint warmed up and ready for work.
Focus on Nutrition
At this point you have to learn exactly what effect certain foods and supplements have on your body. Meal prep and macronutrient counting become more of a priority since mistakes made in the kitchen can be hard to reverse with a slower metabolism. Try using cinnamon and chromium to keep your blood sugar stable.
Time your meals according your schedule, for instance having fast digesting carbs as soon as you are done training. Keeping your diet as simple as possible allows you to switch one macronutrient to see what’s working and what isn’t. This way there are fewer margins for error.
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