8 Muscle Gaining Mistakes - Men Over 40 (FIXED!!)

  • There are muscle gaining mistakes that can affect anyone of any age that lifts weights, and then there are those that are even worse when you get to be 40 years old. In this video, I’m going to show you the 8 biggest muscle building mistakes that you can make and how they are amplified when you get to be a little older.
    The first is the warmup. This one is tricky since many people forget to warmup at all when they are getting ready to lift weights. On the other hand, those that turn their warmups into workouts themselves are doing far too much and it’s actually holding back the progress they should see on their workouts. Four sets working up to your working weight on compound exercises and 2 sets working up to your working weight on single joint exercises is a good recommendation of what is needed. A general total body core temperature raiser like jump rope or a bike is also important for overall prep.
    When it comes to the actual training you can never forget to prioritize strength training. It doesn’t matter what age your are, training for strength via progressive overload on the big lifts should always be the base of your training pyramid. The issue comes when the pursuit of that strength comes at the expense of responsible training. This means that chasing numbers at the expense of your joints and muscle health is a big mistake. Ensure that you own the weight you’re lifting by incorporating paused lifts at every opportunity.
    Not including enough of a focus on developing your mind muscle connection (and maintaining it as you age) is the next big workout mistake for men over 40. This is because the ego tends to get in the way and focusing on getting the weights from point A to point Z becomes more important than ensuring that the muscles you were trying to train to get them there are actually doing the job.
    Since we focus on quality of reps, the way to expand this out to the entire set and the whole workout is to include some metabolic training into your plan. This is actually important for trainees at all levels since metabolic stress is one of the three known drivers of muscle growth (along with eccentric muscle damage and progressive overload) but it is particularly so for men over 40. The reason this works so well is that it doesn’t leave you with the soreness that makes it tough to recover between workouts and the joints are given a break by the lighter weights.
    Next you cannot forget to do what we preach all the time on this channel, and that is train like an athlete. This not only means taking a scientific interest in the type of training that you do but to actually get out there and include some athletic activities in your workouts. Things like running, jumping and doing agility work are all things that your body will lose if you don’t use them. The old phrase of use it or lose it has never been more true.
    This also brings about the importance of doing corrective exercises. Things like face pulls and band pull apart may seem like small and unnecessary exercises but they are not. Particularly when you get older, these exercises have a high value and allow you to get more out of the more commonly performed exercises simply by making sure there are no imbalances in place to get in the way.
    As you can see, there are many things that you must make sure you’re getting right if you want to look your best not just in your 40’s but well past. This is what the ATHLEAN-X Training Systems allow you to do better than any other program out there. If you’re ready to start training like an athlete again and look better than ever before, click the link below and start training with me today.
    For more videos on how to build muscle at any age and the biggest muscle gaining mistakes to avoid, be sure to click the link below to subscribe to this channel right now. Don’t forget to turn on your notifications so you never miss a new video when it’s published.
    Get Jacked in 90 Days - athleanx.com/x/my-workouts
    Subscribe to this channel here - declips.net/user/jdcav24


    ATHLEAN-X™  Vor 6 Monate +499

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Jonathan Murphy
      Jonathan Murphy Vor 24 Tage

      is it too late to enter this?

    • Cliff Hanley
      Cliff Hanley Vor Monat

      When he talked about lowering the weight, doing more reps, working through the burn etc (metabolic training) how often was he meaning? I'm trying to gain muscle therefore I'm doing low reps (8) and lifting as much as I can; how often should I switch to higher reps with lower weights as described in the video?

    • Al SanGar
      Al SanGar Vor 2 Monate

      retlem yes, the youtuber ;)

    • Brian Hausfeld
      Brian Hausfeld Vor 2 Monate

      Hello Athleanx guy, sorry I missed your name, regardless I really connected with your video. I am 50 and strength training is difficult because of a chronic neck and back issue. However, I like your appoach and I agree with everything you said and did in this video. This video of yours will be a main stay/main play for my primary 2020 target of health and fitness

    • Al SanGar
      Al SanGar Vor 2 Monate

      Am I too late? 😅 Im over 40 tho.....

  • Hal Brody
    Hal Brody Vor Tag

    Thx. Excellent video. I turn 70 in a couple of months, but still train regularly and don’t want to turn into a scrawny old man. Any extra tips beyond what you covered in the video?

  • x00p3
    x00p3 Vor 2 Tage

    Over 40, that's young. What about over 70?

  • Jean Vieira
    Jean Vieira Vor 3 Tage

    Not going to lie, I'm 43 but still love the long distance runs. I don't do it as much as I use to, maybe 3 or 4 times a month. I do implement the short sessions that Jeff mentions. It all works out for me

  • Beau Ross
    Beau Ross Vor 5 Tage

    I said it before and will say it as many times as I giggle at the thought that Jeff looks like a sculpted Ross from Friends. Yes, we did try your squirt gun idea.

  • Beau Ross
    Beau Ross Vor 5 Tage

    So Jefafah. Quick question. Can you learn stuff like you know, how to be more human and not act like such a dork all the time?

  • Johnny Avila
    Johnny Avila Vor 7 Tage

    ThankYou Great info. brother!

  • Patrick Bateman
    Patrick Bateman Vor 7 Tage

    Hypertrophy! Gains!

  • Paul C
    Paul C Vor 7 Tage

    This guy talks too much! I wish he could learn how to motivate by shorting his all his talks to 3 minutes max.. Not a bad guy but a lousy communicator.

  • Rick Ingraham
    Rick Ingraham Vor 9 Tage

    Well said on the quality, thats the key for me. Dont rush just to hit a number rather than the muscle

  • APM M
    APM M Vor 11 Tage +1

    Being born is killing your gains 😅😅😅

  • earlyprimate
    earlyprimate Vor 11 Tage

    Nutrition Nutrition Nutrition....if you are not following up your workout with proper nutrition you are wasting your time.

  • pale vazquez
    pale vazquez Vor 13 Tage

    Lol Must be Mexcan if he's good at jumping fences

  • G Sith
    G Sith Vor 13 Tage

    Awesome advice Jeff! Many thanks!💪🙏🏻👍🏻

  • Tim Smith
    Tim Smith Vor 14 Tage

    Good stuff🙌💪

  • Philip Dunne
    Philip Dunne Vor 14 Tage

    I will try this when my gym opens again in 5-6 months / years.

  • Dave Laidlaw
    Dave Laidlaw Vor 14 Tage

    Big big help to my training

  • egglot12
    egglot12 Vor 15 Tage

    Smart guy!

  • Jeff Crist
    Jeff Crist Vor 15 Tage

    Thank you for all your videos!!!!!!! I am 50 and you have helped me more than I can express in words here. I feel like I am 25 again and look like I am in my early 40’s

  • Alex Giassa
    Alex Giassa Vor 17 Tage

    Jeff needs some sun

  • Mark Graham
    Mark Graham Vor 18 Tage

    I love your channel man!! You are awesome!!

  • jbsmarine
    jbsmarine Vor 20 Tage

    Can you make more over 40 coming off medication, post deployment videos and programs please? Thank you.

  • Michael Church
    Michael Church Vor 20 Tage

    Jeff, have been following your program for the past year, I'm 66 and doing great thanks for the coaching.......

  • L'Italiano - The Italian

    Thank you, warming up is my main issue. If I even do jumping jacks I get pain in my upper back, so I have to divde the arm movements: arm movements and then jumping, arm movements and then only jumping. And when I do push ups or burpees I have pain in the right shoulder. Same if I do push ups with my hands far away from my body instead of having them near (I saw from one of your videos, I think, that doing push ups with the hands far away from the body in order to charge the pectorals is wrong).
    The point is that I do not have much time for exercising, I do it at home, and I started avoiding warming up (I always did it when I was doing Kick Boxing when I was a bou) so I started having pain issues and had to stop doing the work outs (free body ones) until I gave up with the sport. Thanks for all these informations :)

  • Zenghost 13
    Zenghost 13 Vor 21 Tag

    Thanks for making this, i need to do this more and i know it but i still like to go heavy for my ego. I always walk around with sore wrists and hips...

  • Peter deWolf
    Peter deWolf Vor 21 Tag

    "...the journey from 'b' to 'y'..."...hehehe...that's a new expression, to me...hahaha

  • ThunderWizarddotcom
    ThunderWizarddotcom Vor 22 Tage +1

    Good Advice. Im 56 stronger than ever. But all you're really saying here is how to build quality muscle at any age. Good form, lift smart, different ways to stimulate the muscle to grow... It's the same at any age... Older guys have just been doing it longer and know what works. Im in the gym 30 minutes max every other day and I have more mass than when I was 25 and lifiting 3 hours a day... Just all around good advice..

    • ThunderWizarddotcom
      ThunderWizarddotcom Vor 21 Tag

      good question. I should make a vid on that... Thanks for the inspiration...

    • Simon Tuffs
      Simon Tuffs Vor 21 Tag

      What do you do in 30 mins

  • The Real James O'Brien

    I like your channel, The things you say all make sense

  • P B
    P B Vor 22 Tage

    I go gym twice weekly on a strength development programme made for me by a local coach. At 51 years old. I start at home. brisk walk into a light jogg that takes me 2.7km and 20 mins to the gym. Straight in onto a light cardio row machine for 2 5minite sets before I hit the benches. I agree it's a must. I didn't warm up properly once and paid for it for two weeks. Break a sweat before you break something else. Love your channel mate. Peace!

    ABOVE THE LAW Vor 22 Tage

    Is a indooor bike or running machine OK for cardio?

    ABOVE THE LAW Vor 22 Tage

    Will it help for better control when in the missionary position?.

  • alyn jones
    alyn jones Vor 24 Tage

    Energetic advice is always the best

  • vertigohan
    vertigohan Vor 24 Tage

    I walk for an hour around a park 5x weekly. Do you think it's too much?

  • Bhavesh Verma
    Bhavesh Verma Vor 25 Tage

    May you live over hundred years

  • James Buccola
    James Buccola Vor 26 Tage

    Longterm strength gains are a big factor in warm up necessity. At 41, it takes me 7-8 sets to pump up to my full strength levels.

  • Marshall Kohlhaas
    Marshall Kohlhaas Vor 26 Tage

    Moringa Powder is Amazing Energy through the roof

  • Marshall Kohlhaas
    Marshall Kohlhaas Vor 26 Tage

    Quality not quantity

  • bixntram
    bixntram Vor 26 Tage

    Thank you! This was very helpful. I'm 75, overweight and out of shape, plus recovering from an illness. Sometimes, I get depressed and think 'why bother at my age?' But, I want to have a few more good years and fell better about myself, so this vid is inspiring me. I'd like to hear your advice for someone like me: over 70, can't do a lot of stuff I've seen younger guys in the gym doing, overweight, and I want to incorporate strength training AND aerobic exercise (i.e., cardio). I just subscribed thanks for making these vids!

  • Pam’s
    Pam’s Vor 26 Tage

    All muscles matter!

  • Bernal Aguilar
    Bernal Aguilar Vor 26 Tage

    Excuse me guys, can you mention a nice warm out routine with jumps and stuff?

  • Victor Matias
    Victor Matias Vor 27 Tage

    I like to warn up everytime especially now that I'm 58. I've been training since 1974. so the arthritis has set in my shoulders, knees. I stick to low impact movements. to prevent injury, I leave my athletic movement for the bedroom.

  • Eddie Smith
    Eddie Smith Vor 27 Tage

    Ok lol I love ice cream. Should stop it I'm not to sure on diet.

  • martolfc
    martolfc Vor 27 Tage

    2 shots of test a week helps loads too

  • Michael Riddick
    Michael Riddick Vor 28 Tage

    Some of the best cardio Ive ever done was DDP Yoga! Zero impact and a JACKED heart rate!! ❤ #BANG!

  • Tamer Said
    Tamer Said Vor 28 Tage


  • Oscar Robledo
    Oscar Robledo Vor 28 Tage

    Hey man ever since I've been watching your videos I've seen significant improvements in my muscle growth. Big thanks..

  • Bob Weber
    Bob Weber Vor 29 Tage

    Thank you thank you Jeff great advice

  • mushroomhill
    mushroomhill Vor 29 Tage


  • John Smith
    John Smith Vor 29 Tage

    I'm 60 and have always lifted weights. Now due to usual aches and pains I no longer lift heavy but strictly go for the pump - using light weight and high rep. It feels good and minimal pain after.

  • Andre Picarelli
    Andre Picarelli Vor 29 Tage

    Perfect video. You only missed one thing: check your hormones levels.

    SANTA CLAUS Vor Monat


  • isaacsykes3
    isaacsykes3 Vor Monat

    This is great, thank you, thank you, thank you!!

  • Ronald Thompson
    Ronald Thompson Vor Monat

    1 - 0:47
    2 - 2:17
    3 - 3:37
    4 - 5:07
    5 - 6:53
    6 - 8:55
    7 - 9:39
    8 - 11:24

  • TheTroposa
    TheTroposa Vor Monat

    I know this video is about over 40's but this may be of interest.
    "Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk"

  • Glenn Evans
    Glenn Evans Vor Monat

    Still lifting at 80, big fan of Jeff.

  • Pip
    Pip Vor Monat

    Why do all Americans shout in fitness videos?
    Are all Americans hard of hearing or dumb and need to be shouted at?🤣

  • Driver 1ne
    Driver 1ne Vor Monat

    Another great well explained video ,well done. Great all muscle no fat physioque.

  • James Fox
    James Fox Vor Monat

    I was a fit lightweight bodybuilder and personal trainer when I studied under Frank Zane in 1979. His guidance provided a lifetime martial arts career, a 'Gangsta Skater' persona, mountain and road biking excellence at 68. My daily workout for five decades starts with 1,000 roman chair situps, 100 rowing machine reps, 25 ab rollouts on a handheld wheel, then the Frank Zane one minute arm hang for spinal traction. Speedbag, double end bag & heavy bag training along with bi-weekly STATIC lift in my weight room plus my road bike on the trainer in the kitchen is how to stay young for this old dog. Trust me, use it or lose it.

  • Gregm55 Mullen
    Gregm55 Mullen Vor Monat

    Can you advise on exercising with disc degeneration... I'm 57..leanish... cliff jump a little from 10 meters and learnt to ski this year. Not boasting just giving an indication of my fitness. Oh and I can't swim more than 30 meters in a pool and then have a minute to two minutes break before the next length so my aerobic fitness is poor.

  • Senior John Galt
    Senior John Galt Vor Monat

    High quality nutrition is absolutely number one. Maintaining a high quality diet consistently is something that can and should be implemented for anyone even without access to a gym or weights that produce significant and noticeable health benefits.

  • Armond Kearns
    Armond Kearns Vor Monat

    Excellent advice! At 54 I get a little sore the next day usually after a workout but am ok, question though, how many days a week should I do weight training and do active recovery?
    I do try to keep active everyday

  • Mario Figueiredo
    Mario Figueiredo Vor Monat

    What are your thoughts on walking 1 hour a day for cardio?

  • voodooutt
    voodooutt Vor Monat

    Dude - I lost it when you said he gets away eating gummy bears all day long. So damn true with 20 somethings..

  • Piglet OfGreed
    Piglet OfGreed Vor Monat

    good stuff, thanks

  • VoltecRules
    VoltecRules Vor Monat

    Is it possible to do progressive overload (more and more weight) in your 50's 60's and 70's? What 70 year old lifts more than they did when they were 40?

  • Joe Joe
    Joe Joe Vor Monat


  • Robert Geary
    Robert Geary Vor Monat +1

    Great video thanks 👍

  • Stuart Milner
    Stuart Milner Vor Monat +1

    Well I just turned 55, and use Jeff’s advice a lot, mixed with some heavy duty stuff. I love being strong. I’m 5’9 225-240 lbs.. I look younger then my age , act it. Do fall off the diet at times. Gain 10-15lbs.. then loose it again and stabilize. Just love food to much.


    Been training since 15 for motocross racing and now I'm 60 so now its Proper form and quality high reps circuit weight training for me ,TOO MANY BROKEN BONES AND PRIOR SERIOUS INJURIES 😂! I now do 10 minute warmups on either treadmill or stationary bike followed by brief light stretching! Never stretch cold muscles

  • عبد الرحمن عبد الرحيم

    Today is my first day seeing this video and subscribed to the channel , my question is I am 41 yrs old and I want to know 2 or 3 warm ups sets and if I was going to train leg should I dot warms up different from warms up if I am going to train shoulder for example?

  • Michael
    Michael Vor Monat

    Jeff may I ask a quick question? Being over 40 how many times a week are you working the same body part?

  • response207
    response207 Vor Monat +2

    really helpful advice, thanks for the written text as welll

  • jess F
    jess F Vor Monat

    Good episode, I am 62 and still lift, I really enjoyed this, thank you. If you ever have the time I would like to see some more videos on lifting for older guys
    P.S. I look a lot better than most guys in their 20's and by looking at me you would never guess my true age.

  • Ian
    Ian Vor Monat

    Have had to dramatically reduce the amount of weight lifted.

  • real isrealite
    real isrealite Vor Monat

    I must be blessed because at 58 years old my metabolism is exactly the same (fast).I started working out at 40 bodyweight 205 32 inch waist 5ft11 height.Six years later and 238lbs 34 inch waist.After a seven year layoff I'm 205lbs and have a 33 inch waist.I started training again 5 wks ago and although I'm weak 185 bench for sets of 8 I can already see gains.I'll never get back to 238lbs because I'll have to stuff myself but I'm thinking 215 or 220.And by the way I do the things you recommend and protect my shoulders also.

  • Michael Matthews
    Michael Matthews Vor Monat

    What is your age?

  • Dean Oudhini
    Dean Oudhini Vor Monat

    That’s why I do calisthenics! Great when you are young and better when your older!

  • Paul D
    Paul D Vor Monat

    Do you have a follow up video to best exercises for 40s?

  • J H
    J H Vor Monat

    Rowing machine is low impact cardio

  • ronb2008
    ronb2008 Vor Monat +1

    "Should totally make sure I'm doing these"

    *Eats another Reese's Peanut Butter Heart*