It IS possible to get ripped over 40...and it's not as hard as you might think.
There are a lot of misconceptions about hitting that 40 years old mark...
- that your testosterone will go into the toilet
- that you're going to lose your muscle mass and shrivel up
- that you'll get weak as a kitten
- that you'll never be able to get ripped again
That's all BS.
Granted, if you don't DO anything about it, those things will happen.
However, you're not reading this because you want to fade into the night when you turn 40.
I'm 45 (46 in October) and I'm getting shredded. I'm in about as good of shape as I've ever been in in my entire life. This pic is from about a month ago and I'm even leaner now.
How Do YOU Get Ripped Like This After 40?
I've got my own methods, but I came across another program a few weeks back from a guy by the name of Gary Walker that looked really interesting. It's called Ripped After 40.
After getting a copy from him to review, I have to say I'm very impressed.
I've read through it and I can see exactly how his methods work.
The weight training aspect of the program focuses primarily on what he refers to as the Tri-Con Method. He breaks down each type of contraction in a rep (concentric, eccentric and isometric) and utlizes them in a way that makes nothing but sense.
If you want to build muscle, you need TUT (i.e. Time Under Tension). This is one of the primary ways to stimulate muscle growth.
Here's an example of using a Tri-Con Method for a rep.
1. Use this on an exercise like barbell bench press or curls. I wouldn't recommend it on deadlifts or squats as it's not well-suited to big exercises like that.
2. Perform 4 reps with a powerful, concentric contraction (the "up" phase)
3. Use a controlled 3-second eccentric (down phase).
4. On the last rep, on the way down you're going to stop at the mid-point of the exercise (e.g. 90 degrees at the elbow on a curl or the sticking point of the bench press, just above the chest) then perform a hard, isometric contraction for 10 seconds.
5. Lower the rest of the way then come back up to the mid-point and do another 10 second isometric contration.
6. Lower back down then come back up into that position and do another isometric hold for 10 seconds. Repeat this for 4 total holds.
7. Now do 4 more reps with a 3 second "up" phase and a 3 second "down" phase.
Word of advice...use a fairly light weight the first time you try this.
It takes ALL the momentum out of the exercise and forces your muscles under tension ridiculously well.
Now imagine doing this for EVERY muscle group in your body...this has MASSIVE growth potential.
Carb Cycling for Fat Loss
Gary has also put together his own version of Carb Cycling (i.e. rotating carbs in and out of your diet strategically).
If you've seen or done any of my programs in the past 15 years, you know I'm a big fan of carb cycling. I'm actually doing a version of it right now myself to get ripped.
I'm not going to give away Gary's approach (it's included in his program) but I really like the strategy behind it. I can see it being VERY effective.
Gary does note that you don't necessarily HAVE to use this approach, but you'll get better results by doing so (and I would agree).
In case you're wondering, here's what Gary looks like...big and shredded.
This is a well-designed, well-thought-out approach to fat loss over 40. It is definitely effective and right along the lines of what I know works.
Gary has included plenty of information (including a full section on injury prevention) specific to considerations of an over-40 trainer.
If you're over 40 (or even if you're not there yet!), this is an approach that will WORK for you to get RIPPED.
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