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4 Reasons Your Muscles Are NOT Growing (MEN OVER 50!)
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4 Reasons Your Muscles Are NOT Growing (MEN OVER 50!)

Four Reasons Your Muscles Aren't Growing After 40

In this video, Gary Walker discusses four reasons why muscles may not be growing after the age of 40. He emphasizes the importance of nutrition, workouts, recovery, and hormone optimization for muscle growth.

Nutrition

  • Proper nutrition is crucial for muscle growth.
  • Focus on eating enough food in general to support muscle growth.
  • Eating at maintenance level or slightly above can be sufficient for building muscle.
  • Calculate your basal metabolic rate (BMR) to determine your calorie needs.
  • Prioritize lean protein sources such as chicken breast, lean cuts of beef, fish, and eggs.
  • Include complex carbohydrates like sweet potatoes, rice, and fruits for energy and recovery.

Workouts

  • Resistance training with weights is essential for muscle growth.
  • Focus on intensity during workouts to stimulate muscle growth.
  • Prioritize compound movements like squats, bench presses, overhead presses, back rows or pull-ups for optimal results.

Recovery

  • Rest and recovery are important for muscle growth.
  • Get sufficient sleep to allow the body to repair and build muscles.

Hormone Optimization

  • Optimize hormone levels through proper nutrition and exercise.
  • Consult a healthcare professional if necessary to address any hormonal imbalances.

New Section

In this section, the speaker discusses the importance of prioritizing exercises and finding the best variations for compound movements.

Prioritizing Exercises

  • The speaker emphasizes the need to prioritize exercises based on individual abilities and goals.
  • Compound movements like squats and bench presses should be prioritized over isolation exercises.
  • Squat variations such as goblet squats, bodyweight squats, and elevated squats can be effective alternatives.
  • Different types of bench presses, including dumbbell bench presses and incline presses, can be used instead of barbell bench presses.

New Section

This section focuses on workout intensity and progressive overload for muscle growth.

Workout Intensity and Progressive Overload

  • The speaker recommends four workout sessions per week with 45 minutes of good intensity.
  • It is important to stay mentally focused during workouts and avoid distractions.
  • Progressive overload is crucial for muscle growth. Increasing weight, reps, or sets from previous workouts helps stimulate progress.
  • Small progressions in any aspect (weight, reps, sets) can contribute to overall improvement.

New Section

This section highlights factors that can help boost testosterone levels.

Boosting Testosterone Levels

  • Prioritizing sleep is essential for boosting testosterone levels.
  • Compound movements in workouts can also help elevate testosterone levels.
  • Avoiding processed foods, fast foods, fried foods, and sugary items can prevent an increase in estrogen levels, which can negatively impact testosterone levels.

New Section

This section emphasizes the importance of rest, recovery, and quality sleep for optimal results.

Rest, Recovery, and Quality Sleep

  • Taking rest days and allowing muscles to recover is crucial for progress.
  • Following a well-structured program that includes targeted muscle group workouts allows for proper recovery.
  • Getting 7 to 9 hours of deep restorative sleep consistently helps in producing more testosterone.
  • Tossing and turning or frequent disruptions during sleep can hinder the benefits of quality sleep.

New Section

In this section, the speaker discusses the importance of deep sleep and recommends a ZMA supplement to improve sleep quality and boost testosterone levels.

Importance of Deep Sleep

  • Deep sleep, including REM (Rapid Eye Movement) sleep, is crucial for overall well-being.
  • Striving to achieve deep restorative sleep is essential for optimal health and muscle growth.
  • Lack of deep sleep can hinder muscle building progress.

ZMA Supplement Recommendation

  • A ZMA supplement contains two minerals: zinc and magnesium.
  • These minerals are often deficient in the body.
  • Taking a ZMA supplement can help improve sleep quality and promote deep restorative sleep.
  • Improved sleep leads to increased testosterone production, which further enhances muscle growth.

New Section

In this section, the speaker emphasizes the importance of getting sufficient deep sleep for testosterone production and muscle growth. They also highlight that if someone is not seeing desired muscle gains despite their workout routine, it may be due to inadequate sleep.

Importance of Sufficient Deep Sleep

  • Getting enough deep sleep is crucial for producing more testosterone.
  • Adequate deep sleep helps initiate a positive cycle of testosterone production and muscle growth.
  • The benefits of sufficient deep sleep include feeling refreshed, revitalized, and rejuvenated upon waking up.

Insufficient Sleep Hindering Muscle Growth

  • If someone is working out regularly but not experiencing desired muscle gains, it could be because they are not getting enough quality deep sleep.
  • Lack of proper restorative rest can impede muscle-building efforts.
Video description

Trying to build muscle but not seeing results? There are a few reasons why that may be happening and I’ll cover those in today’s video. Make sure to start applying these tips to optimize your muscle growth. Don’t let your hard work go to waste on your fitness journey. Here are the 4 reasons why your muscles might not be growing: Reason #1: MAKE SURE YOU ARE EATING ENOUGH FOOD. Doesn’t give you an excuse to splurge. But if you aren’t building muscle, you could probably stand to “up” the calories a bit. Generally speaking, adding 50-100 grams of protein per day can be a good goal to shoot for via protein shakes, chicken breast, or other lean protein foods. Reason #2: RESISTANCE TRAINING. You need to be working out with enough intensity to get the best results. You may see results in the beginning, but after 1-2 months, you will stop seeing results if you are not increasing intensity and changing up your workouts. Reason #3: PROGRESSIVE OVERLOAD. If you aren’t pushing your muscles with heavier weights that challenge you, then your muscles won’t grow because they don’t need to. Try going a little heavier on your lifts, aiming to make progress every week. You need to be focusing on continuously improving the reps or amounts of weight you are using in each exercise. Reason #4: PRIORITIZE YOUR TESTOSTERONE. Studies show the higher the T, the easier it is to build muscle. And vice versa. That’s why I recommend adding our natural T booster to your routine. Anabolic Reload. We have tens of thousands of Anabolic Reload users who notice a difference in their ability to build muscle after adding Anabolic Reload to their routine. Click the link below to get your bottles and start building muscle. On a side note, you also need to make sure that you are prioritizing your sleep. Getting good quality sleep and recovery is just as crucial as the 4 reasons mentioned above, so make sure you are resting and recovering from your workouts to get the best results! Make sure to follow these tips to get the most out of your work, and build more muscle after 50! Join Our Free Facebook Group: https://www.facebook.com/groups/liveanabolic Subscribe To The Live Anabolic YouTube Channel: https://www.youtube.com/liveanabolic?sub_confirmation=1 Live Anabolic Nutrition— Shop Our Products: Anabolic Reload: https://tinyurl.com/yh6z2s2a Anabolic Reload PM: https://tinyurl.com/4ues7bpn Anabolic Pump: https://tinyurl.com/2tjzajeh Anabolic Shred: https://tinyurl.com/ezjhxzww Anabolic Boost: https://tinyurl.com/292y7zvd Anabolic Shield: https://tinyurl.com/k2yrebt8 TestoGreens: https://tinyurl.com/46cjd45x Anabolic ATP: https://liveanabolic.com/collections/supplements/products/anabolic-atp-1 Try One Of Our 90 Day Workout Programs: https://tinyurl.com/bmftamnz Learn More About Live Anabolic Here: https://liveanabolic.com/pages/starthere