That’s 1 rep; do 4 to 6. A determined mind wants to keep pushing forward, but it's vitally important to take a step away from it on occasion. Take 3 seconds. That’s not to say you SHOULDN’T USE barbells. You won't need to add more sets or change the rep scheme during each 4-week training block, because there are 3 different rep-ranges used every week for the Heavy (lower-rep), Light (higher-rep), Moderate (medium-rep) range workouts. I'm 42 years old, a father of 2. Lifting for more sets is also likely to push you to a point where your form will break down. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. If you need help putting your program together including your diet or schedule, simply go to this page here and I'll provide some free advice. An example of this would be an arm workout being: You would then take 45 secs rest before repeating. Remember: nutrition and sleep are two foundations of health. Accountability coaching included. Finish with move 10. The vast majority of cases, I recommend FF30X first to help guys lean out a bit and prime their bodies for the muscle building in OSM. Remember: Exercise creates the stimulation (protein synthesis triggers) for muscle building during your workouts. The net progress of this approach is poor. Download the free video & PDF right here for instant access. Because as far as we’re concerned, you’re our family too. OSM is the answer to building muscle after 40. By What equipment will I need for my Old School Muscle workouts? Use these do-anywhere drills to improve mobility and injury-proof your body. Lose weight & finally keep it off. We also give you options for barbell and machine exercises if you have access to those pieces of equipment too. For those of you who are not familiar with myself, I’ve always loved old school bodybuilding i.e. ... See page 11 in the workout PDF - section "Constant Strength Progression = A More Muscular You." You absolutely should, especially compound movements. Always consult with your doctor before making decisions about your health. A full week off will give your muscles and nervous system much need recovery time. A six day split would separate the muscle groups into three separate days and each muscle group would be trained twice a week. That’s precisely why when training into your 40’s and over, you need to make sure that you are doing exercises that are giving you the biggest ‘bang for your buck’, BUT…. Sample meal that meet these numbers: Burrito bowl at chipotle with chicken, rice, beans, lettuce, cheese, salsa (no guacamole or sour cream), Sample meal that meets these numbers: 1 cup nuts, 1 apple, 4oz beef jerky, Sample meal that meets these numbers: 2 scoops whey protein, Sample meal that meet these numbers: Grilled chicken breast, 2 cups rice, mixed veggies, ½ avocado with salsa. 3) periodization (how often we change up exercises, sets, and reps over the course of a month's training). Join the discussion in the forum to share motivation and progress. You are also putting ligaments and tendons under stress each time you exercise, so again, a high number of sets all at once will continually put pressure here and can cause strains or tears that can take a long time to heal. If you are eating fewer calories than you’re burning each day (aka a weight loss diet-style plan), you won’t build muscle. What's the difference between FF30X and Old School Muscle (OSM)? We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results. We call it, quite simply ‘Old School Muscle’. Squat and grasp the ball with both hands. Slowly lower to the start, taking 3 seconds to do this. Your right knee should have a 90-degree bend. The OSM workout program is a 9-week training block. When we hit Week #2 onwards, we increase to 4 sets of each exercise. Once you’ve caused the micro-tears in your muscles that you need to make them grow, you don’t want to tear them down anymore. It’s not as easy to recover from that 18 set chest workout in your 40s as it was in your 20s. Our product picks are editor-tested, expert-approved. This is the start. Keeping your back flat and your core tight, hinge at the hips and bend your knees slightly, slowly pushing your butt back. We have tried to cover the key considerations when you are starting out on any new muscle building program. We’ve compiled the secrets of muscle building from the old school greats…. We do not advocate any health advice that we wouldn’t personally implement with our families. Welcome to the Fit Father Project. It feels great to get stronger every week. program designed for busy men 40+. Old School Trainer Menu. This is a safer way to train as you are better controlling the amount of damage you’re doing to your muscle. And, as a man with an aging metabolism, the results of this “bulking” approach will be even worse (even more fat gain). We can raise or lower your carbohydrate and fat numbers depending on your food preferences (i.e. See the Old School Muscle (OSM) Program overview here. (like melatonin and testosterone support) in our 8-Week Program. outsider at the gym. OSM is the proven lean muscle building program for men 40+ that blends the cutting-edge muscle-building science with time-tested “old school” strength training principles to bring you a safe & effective 9-week workout, nutrition, & supplementation program. Aim for 12 reps by Week 4. Repeat for 30 seconds, then rest for 30 seconds. After committing to the principles of muscle building for 8 to 12 weeks, take a week off. Above all, we are a community of likeminded men and women committed to living healthier.