Build Muscle Over 40 w/ Limited Time - a podcast by Author Mike Mutzel interviews Jeff Bland, Datis Kharrazian, Ben Greenfield, Abel James, Dave Asprey, Ben Lynch, Jade Teta and Corey chuler
from 2023-08-15T19:38:20
A new review paper highlights science-based exercise tips for building muscle and strength over 40 with limited time.
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Links to Research: https://bit.ly/3QG0soi
Studies Mentioned:
Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 51, 2079–2095 (2021).
Time Stamps:
00:00 Muscle is important for metabolic health, burning fat, improving resting energy expenditure, and helping with aging and longevity.
00:35 Recommend: minimum of 4 weekly sets of 6 – 15 reps per major muscle group.
01:40 Super sets, drop sets, and rest pause training can cut your time.
02:13 Do exercise specific warmup to prime your muscles.
04:00 For hypertrophy, focus on lower rep ranges.
05:00 Perform at least 1 lower body exercise, one pulling, and one pushing exercise for the upper body.
07:50 Compound movements incorporate 2 or more joints during exercise.
08:20 Train multi-joint exercises.
08:45 Training volume is more important than frequency.
10:10 Training for speed may boost strength gains.
Further episodes of High Intensity Health with Mike Mutzel, MS
Further podcasts by Author Mike Mutzel interviews Jeff Bland, Datis Kharrazian, Ben Greenfield, Abel James, Dave Asprey, Ben Lynch, Jade Teta and Corey chuler