How to Get Bigger...Slower

The hurrier I go the behinder I get.

-- unknown

Continuing with a sporadic "Fitness Over Forty" theme, here are some not-so-hurried techniques for adding muscle without injury. Those in their 20's and 30's may want to read it, too. The same advice applies:

1. Give up

Quit measuring. Try to give up your calipers, measuring tapes, or scales. Try also to stop comparing yourself to others. The mirror, and how you feel, are all the sources of feedback you'll need.

Berating yourself for the past is not constructive. Nor is thinking that "it's impossible." "Giving up" on particular goals and images of yourself does not imply defeatism. It's an acknowledgement of the reality that you see in the mirror, and that there is only one person who can do anything about it, and that it's going to take many small steps. There is no quick fix, and you don't even need fixing!

The message of your own forms of constructive feedback should not be "I'd better push, push, push!"

For example, very little can be changed with the words "cold turkey." They imply a "never" or "always" which is setting yourself up for more negative feedback down the road.

2. Fewer sets, fewer reps

Some of the biggest natural bodybuilders I've met do not spend hours on the same muscle group. (Usually those who spend their lives at the gym are socializing most of the time anyway.)

Do three or four sets of 8-10 reps, and move on to the next exercise. Choose from one to three exercises for each muscle group. (For example, do three different chest exercises, then stop. You can always do the other three chest exercises next time.) Overworking the muscle via numerous reps is a good way to reduce muscle growth by courting injury.

3. No cheating

Full range of motion, and slow. 40-year old tendons do not like being shocked into growth. Instead, they tear. Think of yourself like a machine. A hydraulic machine. Smooth, constant, slow, powerful. Enough weight so it's very hard to finish 3 sets of 8. When the muscle fatigues, DO NOT force it. Forcing the rep is for the young, and (without a spotter) usually results in cheating, anyway. Just stop! You're done with that exercise for the day (and the next). After a few weeks, on a good day, you'll get those 3x8 done, and you can try increasing the weight next time (assuming you're having another good day.)

Don't be in a hurry. Let's face the facts, you have to live with some form of exercise (and your own body) for the rest of your life. Let the focus be on health and on how you feel. The rest (looks) will come.

4. Don't Ignore Your Legs.

There's a mildly magical formula for growth: Legs. Your body will react to leg weightlifting workouts with increased growth-hormone production. Real, and safe, hormone production. (Steroids and most supplements are for the young and foolish, too.) One leg workout per week, at least. All the same rules apply. If the workout doesn't make the muscle sore, or DOES make the joints sore, STOP. If it isn't clearly working the muscle you had intended to work (you can tell by which muscles are slightly sore in a day or two), the exercise could be putting you at risk.

5. If you smoke, QUIT!

Otherwise your body is going to spend too much time trying to rebuild lung tissue, etc. to spend any extra energy on growing muscles. Yes, some young studs will smoke in order to stay lean and "cut." That is, again, short-term thinking. They must have absolutely no idea how much they'll wish they hadn't smoked when they turn 40.

If you want to lose weight or stay "cut" then find some form of cardio exercise you can do for 30 minutes.