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    Gain muscle

    Hi
    ​​​​​​I am in my 40s and have always wanted to put some muscle on but never managed to .
    I'm of slight build , I'm not fat .

    I want to build some muscle , (I have a holiday booked for 18 months so would like to see some progress by then )

    I almost completed Ironborn before Christmas but then the festivities got in my way .

    I'm very aware of being in my 40s , and I lead a busy life so I can't always work out daily , or at least a full on workout daily .

    I also feel like I need rest days

    I feel weak so can't lift particularly heavy weights either (and I don't want to have bad form )

    Thanks for any advice and happy new year to everyone

    #2
    It is not that hard to program, you could choose one of the training plans, they are less structured in terms of requirements as opposed to the programs and have a decent number of off days. What muscle are you trying to build? Arms? Abs? Legs? All of them? If you are consistently doing exercise then you will gain muscle. There are some people in the Hive for instance who have done Ironborn over a dozen times, and simply increase the weight as they go. I am not sure what kind of weight you are talking about in terms of being out of your comfort zone. I got decent definition in the past year by doing the dumbbell workouts in the database with two 20 pound dumbbells.

    The other thing about gaining muscle is that you need to be above your daily caloric intake, or the muscles that you build will be leaner and less bulky. I am not so much of an expert in this, but you would need to find meals which are higher in proteins. Check out the recipes and nutrition sections of this website for more info how to eat to build.

    It is a good idea though, if you don't build muscle now it is pretty hard to start in your 50s. Do it now and maintain it and you can be strong into your 60s easily (I am in my 40s btw).

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      #3
      You don't have to lift weights in order to gain muscle. Bodyweight exercises are pretty good except you are unlikely to get BIG muscles. Check this out - it might be of some help.

      Comment


        #4
        Originally posted by MrChipstick View Post
        Hi
        I feel weak so can't lift particularly heavy weights either
        When starting with weights you should start with the bar only and add weight over time. My first dumbbell set when assembled weighed 15 lbs each.

        Click image for larger version

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          #5
          if you cant afford the adjustable set then maybe find a set that is 1 to 5 lbs i know you can find them at Dicks Sporting and Walmart and do the same you do with pushups if you can do 20 reps of curls in 1 min with the 1lb and not feel sore or tired go up a pound if it still feels too easy go up another pound until you feel tired. use the lower weights for weighted lunges where you just hold the weight in your hands instsead of doing curls.

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            #6
            I will give the idea to use kettlebells
            Kettlebells help you get cardio , build lean muscle, improve core strength and stability etc.
            You can convert to kettlebell workouts the sandbag workouts of darebee, there is also a program for kettlebells

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              #7
              Originally posted by Avatar View Post
              I
              You can convert to kettlebell workouts the sandbag workouts of darebee, there is also a program for kettlebells
              when you say sandbag workouts your talking about workouts that are similar to the different weighted balls right?

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                #8
                Originally posted by DustyQOTF View Post
                when you say sandbag workouts your talking about workouts that are similar to the different weighted balls right?
                I think Avatar means something like this.

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                  #9
                  Darebee has some sandbag workouts, so we can use kettlebells and not the sandbag.
                  Also we have to do the right movements with the kettlebells
                  https://darebee.com/collections/sandbag-workouts.html
                  https://darebee.com/workouts/caveman-workout.html
                  some workouts, for example as caveman and bag and tag are good to use with kettlebells

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                    #10
                    Avatar I maybe jumping to conclusions, but you seem to know your way into kettlebells..!

                    I have purchased an 8-kg (I am 1.88m, 72 kg) for cardio (swings mainly) and people are telling me it's way too light and I should buy at least a 16-kg one.

                    Is there a difference for burning calories? I don't have a problem, I just fear I won't burn as much with a heavier one, if I can't swing it as fast... Does weight play a role in burning calories and fat?

                    Comment


                      #11
                      Originally posted by GiorgosD View Post
                      Avatar I maybe jumping to conclusions, but you seem to know your way into kettlebells..!

                      I have purchased an 8-kg (I am 1.88m, 72 kg) for cardio (swings mainly) and people are telling me it's way too light and I should buy at least a 16-kg one.

                      Is there a difference for burning calories? I don't have a problem, I just fear I won't burn as much with a heavier one, if I can't swing it as fast... Does weight play a role in burning calories and fat?
                      It is true that for full body exercises (squats, swings etc) a 16 kg kettlebell is better, it is a similar situation with a 5kgs dumbbell for a man.It is a lighter dumbbell
                      I thing it will be ok for you to use your 8 kgs kettlebell with this workout or similar (and yes, you will burn calories, as the workout bellow is intense )
                      https://darebee.com/workouts/power-ball-workout.html

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