3 Muscle Building Programs for Men over Forty.

Here it is! The latest and greatest in training programs for men over forty! Actually. There is nothing new here. The following programs are time-tested, backed by research, and guaranteed to increase strength and muscle mass. Your only requirement is to complete the program you choose. Yes, it will be hard. Yes, you will want to quit. Get over it. If you want results, put in the reps. Enough conviction. This article will highlight my 3 favorite strength building programs for men over forty. I'll touch on why they are effective, and how you can use them to become strong and durable!

3 Muscle Building Programs for Men over Forty.

1. German Volume Training
2. 5/3/1 Method
3. 6 Week Linear Periodization

German Volume Training (GVT)

Time Period: 6 Weeks

Days/Week: 3

Time per day: 45-60 minutes

Sets: 10

Reps: 10

Exercise count: 4-5

Difficulty Level: 3 out of 5

Benefits: Strength Gains, Hormonal Response, Simple Exercises

GVT is one of my long time favorites! I first discovered it right before my first bodybuilding show. I utilized the program to stay lean without extra cardio, and I was working full time as a Personal Trainer. It worked quite well. I leaned out to around 5% body fat and weighed in at 185 competition day. Not bad for a first time! Now let’s talk about exercise selection. Below is a sample program from one of my students.

His basic goal is functional fitness. Your exercises selection should reflect that. If you are looking for aesthetics; inserting a bodybuilding split would be beneficial. Calisthenics athlete? Pushups, lunges, pullups, hanging leg raise, etc would be your go to. Email me if you need custom 6 week GVT plan.

. Check out my Men's Mobility App for daily breath lead exercises. 

5/3/1 Method

Time Period: 4 Weeks

Days/Week: 3

Time per day: 45-60 minutes

Sets: 3

Reps: 5/3/1 

Exercise count: 3-5

Difficulty Level: 2 out of 5

Benefits: Strength Gains, Hormonal Response, Power Gains

This method is very simple. Here is a link to the original article by Jim Wendler himself. Two main lifts followed 2-3 accessory exercises. It also uses very simple protocols backed by science. I discover this program shortly after I graduated from college. I was competing in strong man, and needed a basic program to boost my gains. The 5/3/1 method did the trick. It has now been apart of my programming for male clients with a strength goal. The exercises used are safe, and easy to learn as well. If you need help with form correction, and guidance with the 5/3/1 method contact me today.

6 Week Linear Periodization

The bread and butter of any 40+ man wanting to build strength. This is the most time tested, and researched method. It utilizes known muscle response and recovery times. The only way this program can fail you is if you fail to do it! I have used this basic programming to increase handstand times, strict muscle up reps, max deadlift, log press, atlas stone 10k time…. Should I keep going? I learned about this periodization method when I obtained my first Personal Training Certificate. It has been taught in every educational book I have read since. It was used by the Russians to dominate Olympic Lifting. It is a no fail approach. Here is a sample 6 week Periodization program I wrote for a 43 year old male client. Within this program, I use time metrics, volume metrics, and rep metrics to create linear progressions for the client. Email me for custom 6 Week Linear Programs.

3 Muscle Building Programs for Men over Forty.

1. German Volume Training
2. 5/3/1 Method
3. 6 Week Linear Periodization

In conclusion, selecting the right program is half the battle. Consistency, and completion are where most men fail. If you need help choosing a program, or need a custom program written for you. Contact me today. With all the bro-science, and influencer misinformation out there, sticking to basic, time tested plans will always yield results! Happy Muscle Building!