Click here to view video “How to get a muscular body after 40”
I started at age 40 with a plan to change my body, this is how I looked…with many serious health issues.
Fast forward to age 52, this is a photo of me taken recently.
EVERY YEAR I have managed to increase size, shape and aesthetics even past the age of 50.
Here is a short flexing vid I took with my phone in the gym locker room after training:
Click here to play video “CHALLENGE TO ALL THE YOUNG GUYS”
This is my 12-point plan for obtaining a muscular body after the age of 40:
Sitting on the coach with a beer in one hand, fat tummy, watching tv and generally look bad, what you don’t realize is that what you are doing is slowly dying and killing yourself. You need to look life in the eye again, you need to choose life, get up and LIVE again. You need to change yourself from the inside. Appreciate the small things in life, start caring for people in need, make right with God, start liking the person you see inside and out and respect yourself. Such life altering choices make one want to get up and LIVE and go to gym to re-invent your body. Such choices make the whole process so much easier and WORTHWHILE…
Diet determines 80% of your bodybuilding success. You REALLY need to get to grip with this. If you are not ready to follow proper muscle growth diet guidelines your body will not respond even to the best training and best supplements regimes. Your results will be very mediocre at best. This is what separate the hero’s from the average…the diet!
Here is a link to a proper building diet: http://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/
and proper cutting diet: http://gertlouw.com/2014/08/16/cutting-diet-challenges/
You must align the diet for YOUR body. No two bodies re-act the same to the exact same diet. Every 14 days you need to monitor how your body reacted the past 14 day to the diet to determine if you lost muscle weight (bad), fat (good) or both (bad) and then adjust the diet accordingly in a specific fashion. It is not as difficult as it sounds, here is a link to the exact process you need to follow: http://gertlouw.com/2015/06/01/forcing-fat-loss-and-keeping-muscles-safe/
Click here to watch video “How to FORCE fat-loss”
Want my system fully customized for your body and goals?
Here is where you can signup: https://gertlouw.com/my-transformation-secrets/
Training determines 15% of your bodybuilding success. Next to diet this is 2nd most important. You must train at least 4 times a week and not more than 5. At age above 40 the body need more time to recover and grow, I find 4 the best balance (Mon, Tues, Thurs, Frid). Less than 4 is not advisable. It is too infrequent training and put you in danger of injury and is not conducive to muscle growth. Keep sessions never longer than 90 mins preferably 50 min.
Training MUST be split as follows due the body being older than 40:
- 3 months building phase (6-8 reps per set, EACH set to complete muscle failure)
- 1 week rest
- 3 month cutting phase (12 – 20 reps per set , 30% lighter weights, never to failure)
- 1 week rest
If you are COMPLETELY new to training and lifting here is a video specifically for the novice to help him getting accustomed to lifting:
Click here to view video “How to do a transformation from scratch – for the novice”
The above training regimen allows for a serious 3 month growth spurge but place serious strain on tendons and joints which then need to recover and strengthen during the cutting phase.
You cannot start training to failure from day one – you need at least a 3-month period of gradual weekly weight and intensity increases to reach the starting point of muscle failure for the next 3 month with the building phase program. Your body need 3 months to adapt from no training to serious training. If u were 20 jump in but we are much more fragile past the age of 40 and need to be wise in our approach.
You MUST also adjust your diet for the appropriate phase:
Building phase diet: http://gertlouw.com/2014/10/27/muscle-building-phase-sample-diets/ and proper Cutting phase diet: http://gertlouw.com/2014/08/16/cutting-diet-challenges/
Should you find that you have mastered the beginner stage of lifting and techniques, here is my building phase training program to illicit maximum muscle growth:
Click here to view video “Training Program for MAX muscle growth”
During the building (growth) phase you MUST train to absolute muscle failure on each set. This is a key principle for growth. Failure means total and utter failure – mentally and physically you must not be able to lift that weight one more set. If you train with sufficient failure intensity you WILL grow! Those that do not push the limits will stay mediocre – full stop.
Supplements makes out about 3% of your success factor in bodybuilding. If your diet is focused and training is spot on, you got most of your bases covered. However, where supplements can play a significant role is during training to protect muscles from being used as energy source and divert energy requirements to fat stored. This can be done by taking a BCAA drink with L-Glutamine during training (caffeine can be added when focus is required during training). After training L-Glutamine again with Whey protein and an apple or banana – this will spike the insulin which is crucial for max muscle growth. The next meal (within 90min after training) also plays a significant role for muscle growth.
A potent multi vitamin is a must – taken once a day after meal to support the body in this strenuous training environment.
Other highly suggested supplements for the over 40:
- Co Enzyme Q10
- Alpha Lipoic Acid
- Omega 3 + 6
Gym time priority needs to be very high on your list. The only things above it must be family time, church and work. Nothing else must come in the way of gym time. Early morning, late evening, whatever it takes. It can also be of great help to get a training partner with the same focus as you. It keeps you responsible to rock up at gym and can help tremendously when you are not fully motivated.
Start a facebook page or fitness blog and post regular updates about your new achievements. Astound the world and at the same time it is an awesome tool to keep you motivated and focused. Share your success with the world – this will be a great tool to measure and monitor your progress…but ALWAYS stay humble no matter how awesome you start to look.
Alcohol and smoking MUST stop. You cannot built a healthy body by smoking and drinking. 500ml wine per week is the maximum and if u drink wine cut out your carbs completely during that meal (only protein and salad). The only way to obtain a serious 6-pack is by correct diet and cutting out alcohol and smoking.
You must get your natural testosterone levels tested every 2 years when above the age of 40. If you need replacement therapy do NOT say no. Testosterone is a critical hormone for the man to prevent depression, low energy levels and supports healthy muscle size, fat loss and good health (heart).
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DO NOT HAVE AVERAGE STANDARDS.
Choose a role model…the BEST role model out there that has the shape and size you want to achieve (or even surpass). Burn this image into your mind.
Before and during every training session call up this image and visualize the muscle you are training and the shape and size you want. With each contraction visualize how you want that muscle to look. Visualization is a powerful tool to focus the brain and keep you motivated. Many, many bodybuilders believe that it is much more than that, and that the constant visualization and mind muscle connection have a direct impact on growth and shape of the muscle. Either way, it is a great tool to keep you focussed on your goals.
I NEVER accepted average and since age 40 I am visualizing with each training session my goal for shape and size of the muscle exercised. It focusses me, motivates me and every year my shape is better and more aesthetic.
Don’t be average – don’t reach for the sky, reach for the stars!
Follow these guidelines and you WILL reach success. But only YOU can make it happen and you have to take that first step and start climbing the ladder.
Lastly, you can order any item/supplement/training gear/Peptide/HGH/TRT/Sarm’s/etc that I discussed in any of my articles through my SUPPLEMENTS ORDER page. It was specifically created for my clients but I now also made it available for my followers. Some good discounts can also be found on that page. I only list supplements that WORK and which got the necessary science studies to back it up.
MAKE IT HAPPEN!
I have a comprehensive customised & holistic blueprint system developed for guys over 40 to get that dream body. This system is based upon my 12 point system and regime I am following for the past 12 years to create the environment for growth, fat-loss and prevention of injuries and safe training while ensuring the body is in peak health…fully customised and widely considered as the definitive approach for the over 40 guy to transform. Everything addressed in detail – from supplements to diets to training to building and cutting phases, etc. Here is where you can signup: https://gertlouw.com/my-transformation-secrets/
32 thoughts on “How to get a muscular body after 40?”
Gert, This is truly motivating. Not only what you have done with your body but also your connection with Jesus. I think God loves order and what you have inspire many to do is exactly bring order to our lives. Many thanks for your minsitry! it is time to reach out more folks.
I agree 100% – we need to reach out more! Thanks for the feedback buddy MUCH appreciated. May God bless you my friend. G.
Great resource! Just turned 43 and gonna follow your advice, need to up my game. I’m doing way too much cardio, need to get onto the weights proper.Have bookmarked it.
Do you recommend any cardio? If so what do you do?
Or just hit the four sessions hard?
Neil thanx for the feedback! I am very against cardio. I fully acknowledge it’s health benefits but cardio even modest cardio WILL limit muscle size and size is what I want. So I do ZERO cardio, control my fat loss just via diet and hit the weights VERY hard! G.
Hi Gert. When ive checked to reduce fat its always HIIT. At 40 i do now struggle todo burpees and sprints (bad knees) from road running. However i do walk to burn fat. To say you do zero cardio have you got any diet plans?
Hey buddy, yip I do zero cardio, not because I do not believe in it’s health benefits, but cardio ALWAYS limits muscle size and size is what I am after. I use the following process to force fat loss and keeping muscles safe on diet: https://www.youtube.com/watch?v=cXC0QdepsaU
Hallo Gert gaan dit goed. Well done Mnr
Goed om van jou te hoor maat – alles gaan baie goed hierdie kant dankie man! G.
Gert just read your points to a successful healthy body.
Absolutely fantastic and its provided me with excellent motivation. Thankyou.
Hey buddy – it means a lot to me when people take the effort to provide feedback, thank you my friend.
Wish u MUCH success – MAKE IT HAPPEN! G.
Ek wil eerstens net vir jou baie dankie se vir al jou informasie en insperasie dis altyd lekker om te sien hoe iemand “The odds beat” ek het begin met jou cutting diet ek is amper klaar met my eerste week en sien klaar n verskil. Daar is net n paar vrae wat ek jou sou wou vra ,as jy tyd kry sou dit great wees as jy kan raad gee. Die cutting diet op jou page gee net Maandag, Dinsdag en Saterdag hoe volg die dae op mekaar? Ek het n caliper test gedoen en my arms bors en bene is so +- 7 tot 9 %. My groot probleem sit om my middel soos meeste boer seuns. Ek wil nie size op my bors arms en bene verloor as ek kan nie, So wat ek eintlik wil vra is kan jy lean muscle bou met bulk reps en n cutting diet volg om vet te skud. Die gym fat percentage masjien wys 20%. Arms 47 cm. En hoe voel jy oor spices op die kos?
Baie dankie Danie
Hey Danie – dankie maat, waardeur jou terugvoering!
Die Maandag en Dinsdag moet herhaal word vir maand/dins/woens/donder/vry/sond en dan moet die Sat een net vir Sat gedoen word – dis die treat een vir die week.
Die absolute key (!!!!) is om elke 14 dae jou te monitor met skaal en callipers en dan seker te maak dat jy elke 14 dae die dieet re-align dat jy vet verloor en NIE spiere nie.
As jy in cutting phase is stel ek STERK voor dat jy nie train tot absolute failure op sets nie en reps in set bietjie verhoog. Gedurende die cutting phase is die doel om spier size te behou (jy gaan sukkel om te bou as jy cut) en dieet en oefening so te align om net vet te verloor. Gedurende cutting herstel jou tendons en gewrigte daarom moet jy nie tot failure bou nie. Die gym fat machine moet jy nooit vertrou nie – dit gebruik jou vloeistof persentasie van jou liggaam om vet persentasie te bepaal en is BAIE onbetroubare manier.
Spices is great manier om nie kaloriee by te voeg nie. Onthou net as jy te veel sout eet gaan jy begin baie water terug hou. Vaeral die laaste week of twee voor jou target vir cutting moet jy begin om sout uit te sny om die cut van spiere meer uit te bring.
Hoop dit help maat?
Lekker dag en wens jou sukses toe!
“Sitting on the coach with a beer in one hand, fat tummy, watching tv and generally look bad, what you don’t realize is that what you are doing is slowly dying and killing yourself. You need to look life in the eye again, you need to choose life, get up and LIVE again. You need to change yourself from the inside. Appreciate the small things in life, start caring for people in need, make right with God, start liking the person you see inside and out and respect yourself. Such life altering choices make one want to get up and LIVE and go to gym to re-invent your body. Such choices make the whole process so much easier and WORTHWHILE…”
Amazing and powerful words. We all know them, but must hear them to be reminded.
Thanx Felipe – appreciate your feedback…and so true man! Wish you a blessed and awesome day. Gert
Very true. Gert has given us a fantastic image in our minds to self motivate us. Hes a great motivational speaker with proven experience. Thanks G!
Hey thanx for that Big Cat! Wish you a GREAT day. G.
i’ll bookmark this site (link), so that I can go over this again and again, until what is written have been turn into action.
to mr gert, the discipline and motivation you have shared, has greatly inspired mature individuals, like myself. kudos for sharing your knowledge and experience to us all.
I thank you for your feedback and kind words Bojie!
Wish u much success!
I am almost in my 40s and the thing about my body shape is that I am too thin and skinny. I believe that it is easier to get muscular if you are of the average size or someone with more body weight. Any tips and pointers? By the way I really don’t exercise, not sure why hehe
Thin and skinny – sounds like u are a hardgainer. Typically such people have very high metabolisms which burn of energy to such an extent that it also utilises muscles as fuel if it does not get enough by way of daily calorie consumption. Such people need to consume significant higher calories (in clean diet) to provide enough energy for their body and fuel and nutrients (protein) on top of that to built muscle which was stimulated for growth via resistance training to failure.
The fact that you do not exercise means that muscles will never respond even if you increase daily calories. You need to stimulate muscles fro growth via intense resistance training AND feed the body and muscles correctly for growth before your body will respond. Hope this helps buddy!
Awesome inspiration. I’m not yet 40 but all the better for finding this site and really looking forward to growing physically, mentally and spiritually. Thank-you for sharing
Wazza – good to hear this…it is an amazing road and a road that makes you feel alive again and at the same time becoming a better person inside and outside. Grab this with all you have! Wish you success. Gert
Did you take steroid to support high level of testosterone ?
No but one should accept TRT therapy from your doctor if I are ever diagnosed with low test levels. Luckily I am not yet…
Reblogged this on noordin400's Blog.
Thx for this! I turn 45 tomorrow and am looking for inspiration to get back in the groove!
Pleasure buddy…I love sharing my knowledge and get a great kick out of it when I see other similar success stories as a result out there. MAKE IT HAPPEN…we only have one life to life…make it a great one! G.
Reblogged this on CitizenKurt and commented:
Trying to get some inspiration
Thanx Kurt – wish u success man. MAKE IT HAPPEN!
Reblogged this on seuwichi 2 fitness – It's time to change your life. and commented:
The signals your body gives you.. Make the change.. Nobody is too old to do it.
Hi again Gert,
is it really necessary to be doing 300-400lb squats and deadlifts to make gains?? After I do such heavy routines(not 300-400lbs…), I have no energy to do anything else productively.
I’m not looking to be able to lift a small car, I just want to build muscle mass.
For muscle gains should I focus on squatting 135lbs for 3 sets of 8 or 220lb for 3 sets of 3-5?
What routine would you recommend to gain muscle in arms…anything to failure?? I’ve been lifting heavy for a year and my arm measurements have stalled.
Kevin – thanx got your email – will reply tomorrow…
The problem is that especially for guys over the age of 40 the 3 basic compounds moves is very important – squat, deadlift and bench press. It needs to be done very heavy. It has been shown scientifically to release extra testosterone and growth hormone which is very important for the over 40 bodybuilder. So the more you do it the better you gonna grow! BUT that being said, due to my knee problems I hardly do squats or deadlifts lately and only do bench press crazy heavy. So for me that seems to be enough to release decent testosterone and growth hormone for growth. So is it absolutely necessary…not really but it definately can give you the edge if you want to grow big.
About muscle in arms…I recommend a strict approach of 3 months building and then alternated with 3 months cutting. During the building you will train to failure on each set in rep range 6-8. Cutting you drop weight sizes with up to 30% and never train to absolute failure and also up the rep range to 12-20 reps per set. This allow for tendon and joint healing ans strengthening. So for arm training in the building phase DEFINATELY to failure on each set. I do bicep barbell curls, seated alternating dumbell curls, preacher curls or seated concentration curls and then last I do 21’s.
When muscle growth stalled it means you have to spice up the training. Growth have stalled because your body has become accustomed to the same routine day in day out. The more you keep your body in guessing mode the better it is going to respond for growth. Try drops sets, super sets and various other techniques to spice up the training. Also especially with arm training focus on the squeeze at the top of the move to bring out the peak in the bicep. Hope this helps buddy?
Wish you a great weekend.