Join the discussion in the forum to share motivation and progress. Don’t let this be another article you read that teaches you useful bits but doesn’t actually IMPROVE your life. – The Fit Father Project Team. program designed for busy men 40+. If you're ready to finally get your health back, my Fit Father Team and I will help you make it happen, step-by-step. to help you & your partner get healthy. Injuries are one of the fastest ways to derail your progress and take 10-steps backward. If you do that, you'll be on your way to improving your physique and to staying injury free, which is very important to maintain progress through your journey. Welcome to the Fit Father Project. Return to the start. This should take 2 seconds. Most people imagine that to gain muscle and get your body in great shape, you need to spend hours in the gym every day, doing rep after rep and set after set of hard-core exercises. As we specialize here at the Fit Father Project, in helping men over 40 get stronger, fitter and leaner for themselves and their families, you know we’ve got your back. Hold. With OSM, you can finally build age-defying muscle and strength using exercises that are joint-friendly on your knees, shoulders, elbows, and back. That’s precisely why when training into your 40’s and over, you need to make sure that you are doing exercises that are giving you the biggest ‘bang for your buck’, BUT…. Lie on your back on the bench, set at a 30-degree incline, holding dumbbells over your chest, palms facing each other. Dedicated as “The Father Hoog Workout” I am Strong I am Fit I am Determined I will Succeed Waiver of Liability What you are about to undertake is an advanced fitness program. Download the free video & PDF right here for instant access. If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…. The principles of muscle building is a very important topic for us. However, you choose to move forward from this point, make sure you execute your exercises with good form and stick to the guidelines I've shared with you in this article. HGH (Human Growth Hormone) is released during deep sleep, which is the hormone mainly responsible for cell growth and regeneration, so without good sleep, you will be limiting the effect of HGH on your body and your muscles. In an age where the latest technology is favored over time-tested advice, and “get fit quick” infomercials clog our expectations with smoke and mirror sales pitches, we have a tendency to overlook the best advice simply because it’s old. Aim for 12 reps per leg by Week 4. For testosterone support: We recommend looking into DHEA, Vitamin D3, Zinc/Magnesium, and some herbs like Tribulus Terrestris and Fenugreek. The Old School bodybuilders would split the body up in several muscle groups in order to work each muscle group adequately. Stand on your left leg, the top of your right foot on a bench, dumbbells in your hands. PT, Precision Nutrition 1. A small note about research cited in this article: *Always remember: weight loss results & health changes/improvements vary from individual to individual. are keeping you safe and injury free at the same time. We like to break those calories down into the following ratios as a starting point: Those are very reasonable starting percentages for your target calories. If you're gaining more than 5lbs a month, you're almost certainly gaining fat, which will be detrimental to your overall goals. Start today risk-free » Dumbbells not only allow you more freedom of movement when you are completing the exercises, but also help develop stronger stabilizer muscles and strengthen ligaments and tendons that naturally degenerate as we age. A full week off will give your muscles and nervous system much need recovery time. Plus: There are a few form tricks that we show you inside Old School Muscle to make common exercises (like the bench press, squat, deadlift, and military press) so much healthier on your shoulders, knees, and low-back. These guys knew the secrets to training hard and training smart. Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. and of course... the actual meal plans, workouts, & accountability coaching. If you’re taking medication, have Just because these studies cite certain data does not mean you will experience these results/outcomes. We call it, quite simply ‘Old School Muscle’. As we specialize here at the Fit Father Project, in helping men over 40 get stronger, fitter and leaner for themselves and their families, you know we’ve got your back. Bend your knees and lean your torso slightly forward, then straighten your legs, hinge backward, and pull toward your sternum. This is the start. Take 3 seconds. Just because these studies cite certain data does not mean you will experience these results/outcomes. We may earn a commission through links on our site. From working with thousands of busy guys over 40 all around the world, our Fit Father Team has developed a proven system that’s helped over 22,000 busy men lose weight, actually keep it off, build age-defying muscle, and get healthy for both themselves & their families. A determined mind wants to keep pushing forward, but it's vitally important to take a step away from it on occasion. Once you’ve caused the micro-tears in your muscles that you need to make them grow, you don’t want to tear them down anymore. Rest 45 seconds between circuit moves in Weeks 1 and 2, 30 seconds in Weeks 3 and 4. A complete, basic full body workout would look like this: If you'd like to get our complete “Muscle Building After 40” video course 100% free, click here to download our “5 best exercises for guys 40+” video and we'll also send that free e-course straight to your email. How much sleep you should be getting to maximise mass. In this guide, you will learn the 6 principles of muscle building you NEED to follow, from training and sleeping, to meal suggestions and supplementation. Continue lowering the weights until your hands are just below knee level. If you hit all your muscles on a Monday, there is a 48-hour window where muscle synthesis is at its highest, before it starts to ebb. We put all these principles into the exact workout routine, meal plan, and supplementation plan – all precision designed for you as a man over 40 – so you have EVERYTHING you need. We want to allow at least 48 hours between workouts is going to ensure your muscles can recover in time for the next session. It shocks me that I can keep up with my 19 year old That would be the only time you hit those muscle groups until next Monday. Lose weight & finally keep it off. Doing so will mean longer recovery time without the optimal window of muscle synthesis to help. The most sensible training method for guys in their 40’s, 50’s and onwards is higher frequency training plans – like full body resistance training that we recommend in our Old School Muscle Program. Powered by Help Scout. If we miss sleep, our hormone levels plummet even further. When you join today, you get the complete OSM workout program, exercise library, nutrition guide, supplementation plan, and accountability coaching… all for $97. If you have been working hard, you will still build muscle during this time. Always consult with your doctor before making decisions about your health. Old school bodybuilders, like Frank Zane, knew they could chisel out ‘rock hard’ bodies whilst keeping injuries down to a minimum. You may be able to find more information about this and similar content at piano.io, These Exercises Will Help You Build Core Strength, How Men Over 40 Can Power Up Their Back Muscles, Rapper SAINt JHN Shares His Group Training Workout, How to Use Tabata Training to Incinerate Calories, How Older Guys Can Work Through Hip Tightness. Sleep also controls the levels of cortisol in your body, which is increased through stress. Of course you should be careful not to injure yourself, but it's very important to push yourself to get stronger. Unlike books and DVD programs that have no interactive component and no way to track your progress, we designed OSM to walk you through the entire program from Day #1 in step-by-step workouts and lessons. In an interview with bodybuilding.com, six times Mr. Olympia, Dorian Yates, says: The only way you can effectively grow your muscles is by allowing proper rest and recovery time between workouts. By spreading out the load on each muscle group across 3 sessions each week, instead of 1, you aren’t taking the overload to such an extreme. Use these do-anywhere drills to improve mobility and injury-proof your body. 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. See the Old School Muscle (OSM) Program overview here. The problem with NOT knowing your target numbers is two-fold: A lot of younger guys looking to build muscle try following “bulking” diet plans where they eat everything in sight.

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