3 tips to help men make strength gains(40+ Mens Fitness Lifestyle)

There was a time when I could sneeze and the muscular contraction would build muscle. At the age of 40, it is a bit different. Muscle tissue requires more time to grow. It also requires more attention to sustain tissue health. This is a known product of aging. The problem we must solve is how often we train, and what we train. To truly gain “Old Man” strength, we must broaden what we think of as far as strength training programs go. First we need to understand we are training 3 different fibers; slow oxidative, fast oxidative, and fast glycolytic. This creates 3 realms of strength we need to train for a complete men's exercise program. Power, hypertrophy, and endurance. With this bit of knowledge in mind, let's discuss how we are going to create a complete men's strength training program.

3 tips to help men make strength gains.

1. Train heavy and fast for Fast Glycolytic.
2. Train function for Fast Oxidative.
3. Train cardio for Slow Oxidative.

 1. Train heavy and fast for FG..

Heavy means 80%+ of any 1 rep max with full body lifts. Squats, DL, Cleans, thrusters, snatch, etc. Bench press doesn’t. The movements need global recruitment. Train these moves with an explosive intent. Rest the minimum required time and repeat. Rest will vary but will be somewhere between 2-3 minutes. Remember our goal is to build total muscle strength. We are not just trying to become powerful. There is no need to push your threshold outside of test days. A complete men's strength training program will account for the total body training experience.

2. Train function for FO.

Functions means multiplanar. Training all available plains of movement will create strength with function.  This becomes part of our arsenal of fitness. A few specific examples are sledge hammer work, steel mace, kettlebell work, animal movements, etc. These movements must be performed with speed, and power. Our rest periods become even shorter. Dropping to between 90 seconds and two minutes. The goal again is to create a level of conditioning that optimizes the strength we are building. Volume stays relatively medium. Due to the multiplanar movements, volume that is manageable with quality form is the standard. Manly primal fitness programs require quality.

3. Train cardio for SO.

Grow up there big fellow. Your body doesn't care what you think. It has a cardiovascular system that needs exercise. As a matter of fact, it is required in every man's strength training program. Stop crying. Strap up. Do it. Don’t worry, it's not too much, and it's easy. Running, biking, rowing, skiing, etc. Pick one and do it for 30 minutes two times a week. Effort level needs to be at 70%. We are not on a steady cruise here. Imagine a long steady 5 degree incline. Get after. Focus on your breath tempo, and enjoy the effort. I

Let’s review the 3 tips to help men make strength gains.

1. Train heavy and fast for Fast Glycolytic.
2. Train function for Fast Oxidative.
3. Train cardio for Slow Oxidative.

Great, you learned how things work. How can you work with what we learned? A simple 3 day rotation. Day1 is heavy and fast for fast glycolytic health. Day 2 is function for fast oxidative health. Day 3 train cardio for slow oxidative fibers. Repeat two cycles Monday through Saturday. Rest on Sunday and repeat on Monday! Men's strength training programs require consistency. If you struggle with consistency, contact me for a Custom strength and conditioning Program.