Bodybuilding Tips for People in Their Forties

Most men in their forties give up on having a six-pack and big guns. With testosterone levels dropping after age 35, and increasingly sedentary lifestyles, men in their forties resign themselves to flab and beer bellies. Don't give up! Men in their forties can improve their health, build big muscles, and improve their sex lives by re-committing to regular bodybuilding. After only nine months of hard training, you can have the body of a buff 30 or even 25 year old man.

The first step to bodybuilding when you are more mature is to straighten out your mindset. Research proves that everyone can build muscle with regular weight training no matter what his or her age. Even folks in their seventies and eighties show increased muscle mass and bone density after beginning a weight training program. So don't believe that you can't build a big, strong physique if you work hard at it.

The second step is to come up with a reasonable bodybuilding plan. Don't storm into the gym after years of lying on the couch and expect to bench press 200 pounds. Start slow and easy. Aim to work out at least 4 days a week for 45 minutes to start. If you are really out of shape, start by using circuit machines for a few weeks before graduating to free weights.

Emphasize working large muscle groups like the legs, back and chest instead of wasting lots of time doing bicep curls and leg extensions. Compound movements like the bench press, the squat, and the deadlift work multiple large muscles and contribute to overall muscle growth. Do each of these exercises at least once per week.

In the beginning, choose weight that you can handle for at least 8-10 repetitions. Don't try to "max out" until you've been weight training for at least a few months. And pay close attention to correct form. If you are unsure of the correct form for the basic lifts, consult a trainer.

After you have mastered the basic compound movements, "connect the dots" with bicep curls, pull-downs, chin-ups, push-ups, hamstring curls, and tricep pulldowns. Experiment with other small muscle weight movements for the shoulders, calves, and forearms.