Workout Routines

Timeless Muscle: Look and feel great in your 30s, 40s, and beyond

Unlock the secret behind training to stay young.

by
Timeless Muscle: Look and feel great in your 30s, 40s, and beyond
Duration 35-40
Exercises 4-6
Equipment Yes

When you’re training for long-term youth and vitality, you want to stimulate protein synthesis while triggering a cascade of beneficial hormones throughout your system—hormones that fight aging and promote cellular repair. “At the same time, you still need to be able to recover properly post-workout,” says Jim Brown, a trainer in Tampa, FL.

To achieve this, Brown suggests what he calls a Forged Training program—a hypertrophy-focused protocol that hits every body part twice a week and still allows for optimal recovery. By lifting for high reps, just short of failure, and having a flexible attitude about your training stimulus (weights lifted, reps performed, etc.), it’s easier to adjust your training according to how you feel—and how you feel matters.

“The amount of stimulus you use should match your recovery rate,” Brown says. “For example, if your recovery isn’t optimal—you aren’t sleeping or eating well—balance that out by training with less stimulus. On the contrary, if you’re recovering well, the stimulus can go up.

Directions

Before performing the sets and reps prescribed for each day, perform three warmup sets of 15 reps for each exercise. Then complete two working sets, leaving one or two reps in the tank to prevent form breakdown. On your first set, shoot for 15 to 20 reps. Rest for two minutes, then do another set. You’ll most likely hit eight to 13 reps. If you get fewer than eight reps, use less weight, and if you get more than 25 reps, up the weight.

If you’re able to do more work, direct that energy toward improving a lagging body part. Simply add a rest-pause set—in which you rest for 10 to 20 seconds after reaching failure, then squeeze out a few more reps, or one more exercise for that muscle group. The whole workout should take roughly 35 to 40 minutes—any longer than that will cause a counterproductive cortisol spike.

Record your exercise, weights lifted, and reps. This way, you have a better gauge of how to progress through your workouts weekly.

 

 

Return to Timeless Muscle, our three-pronged strategy to stay strong, combat declining hormone levels, and look and feel better in your 30s, 40s, and beyond.

Day 1 Chest, back, and upper abs

Exercise 1.

Chest Cable Flye You'll need: Cable Machine How to
Chest Cable Flye thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest

Exercise 2.

Lat Pulldown You'll need: Cable Machine How to
Lat Pulldown thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest

Exercise 3.

Seated dumbbell overhead press You'll need: Dumbbells How to
Seated dumbbell overhead press thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest

Exercise 4.

Weighted Swiss Ball Crunch You'll need: Swiss Ball How to
exercise image placeholder
2 sets
15-20, 8-13 reps
120 sec. rest
Do steady-state cardio.

Day 2 Arms, legs, lower abs

Exercise 1.

Reverse Curl You'll need: Barbell How to
Reverse Curl  thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest
Use an EZ-Bar.

Exercise 2.

Neutral-Grip Incline Press You'll need: Bench How to
Neutral-Grip Incline Press thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest
Use an EZ-Bar.

Exercise 3.

Leg Press You'll need: No Equipment How to
Leg Press thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest

Exercise 4.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest

Exercise 5.

Leg Lift You'll need: Bench How to
Leg Lift  thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest

Exercise 6.

Run How to
Run thumbnail
1 sets
15 min. reps
-- rest
Do steady-state cardio.

Day 3 Rest

Day 4 Chest, back, and shoulders

Exercise 1.

Dumbbell Bench Press You'll need: Dumbbells How to
Dumbbell Bench Press thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest

Exercise 2.

Seated Cable Row You'll need: Lat Pulldown Bar How to
Seated Cable Row thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest

Exercise 3.

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest

Exercise 4.

Run How to
Run thumbnail
1 sets
15 min. reps
-- rest
Do steady-state cardio.

Day 5 Arms and legs

Exercise 1.

Dumbbell Biceps Curl You'll need: Dumbbells How to
Dumbbell Biceps Curl thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest

Exercise 2.

Triceps Pushdown You'll need: Elastic Band How to
Triceps Pushdown thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest
Use EZ-Bar attachment.

Exercise 3.

Leg Curl You'll need: Swiss Ball How to
Leg Curl  thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest

Exercise 4.

Leg Extension How to
Leg Extension thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest

Exercise 5.

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
2 sets
15-20, 8-13 reps
120 sec. rest

Exercise 6.

Run How to
Run thumbnail
1 sets
15 reps
-- rest
Do steady-state cardio.

Day 6 Rest

Day 7 Rest

Comments