Building mass at the ripe age of 40 is not a difficult thing to do, with just the right mindset, determination, and bodybuilding supplements should you choose to use them. Building muscles like professional bodybuilder Charles Dixon -who turned 40 this year- is a challenge in itself, but is not entirely impossible.
At 40, Dixon believes he still has what it takes to have the same physique as what he had 10 to 20 years ago. It’s all about discipline, hard work, determination and having fun doing it.
Dixon may not be as tall as his many counterparts in the fitness world, but he surely does have the form to go with his reputation.
For years he has dominated many of the world’s famous bodybuilding competitions and remains to be one of the most respected figures.
How Charles Dixon Built One of Bodybuilding’s Widest Backs
Charles Dixon sports the broadest back in the 212 division. Standing only 5’4″, he looks as wide as he is tall. Growing up in Greenville, SC, where he still lives, Dixon excelled at football. He was a running back in college. Afterward, he was encouraged to try bodybuilding, and he began his rise through the NPC ranks.
“Were you always wide?” I ask him.
“Yeah, at first I was known more for my shoulders, even though my delts were a weak point,” he answers in his Southern drawl. “I think back has always been my strong point.”
Why would he be known for his shoulders though his delts lagged? In a word: clavicles. Like his idol Franco Columbu, what Dixon lacks in height he makes up for in width. The 5’4″ Columbu sported collarbones as wide as 6’2″ Arnold Schwarzenegger’s, and, like a kite stretched over a huge frame, his corresponding set of lats could eclipse the backs of Arnold and others who towered over him.
Dixon is the same way. He has the shoulder structure of a giant, but that’s not to say he hasn’t toiled hard over the past two decades to build one of the world’s best backs below his clavicles. With his Columbu-like combination of width and thickness, he won the light-heavy class of the 2007 NPC Nationals.
Though he qualified for the Olympia 202 Showdown the following two years, he seemed destined for pro mediocrity. He spent three years away from stages, dealing with “personal issues” and contemplating retirement. Read full article
Load up on free-weights and deadlifts. Make the most of dumbbell rows and cable rows. To avoid getting injured, just make sure to not overload too much on weights.
Those are just a few but let Dr. Frank Lipman, founder of The Voice Of Sustainable Wellness shares some of the scientific perspective on building mass when you are over 40.
4 Ways to Build Muscle No Matter Your Age
One of my older buddies, a 74-year-old, fitness-conscious fellow, when asked how he’s doing, often responds, “I’m keeping it tight,” which always gives people a laugh. Amusing as it is to hear the phrase coming out of a septuagenarian’s mouth, his goal of keeping trim, with as much muscle as possible, is a serious one – and one we all should shoot for, no matter what age we are.
The challenge with muscle mass is that after the age of 40, it starts to decline at roughly 1% a year. At 50, the decline picks up additional speed (yikes!). So, if you’re not starting with a lot of muscle to begin with, it’s easy to see how by the time you hit my buddy’s age, you may have lost as much as 50% or more of your muscle mass. Pretty alarming, eh? Though it certainly explains why Granny needs help carrying the groceries.
On the upside though, while Gran’s got her challenges, you’ve still got time to slow the muscle mass slide and even build muscle mass, and, as my buddy says, “keep it tight” for years to come. Here are a few steps to take right now:
1. Don’t just stand there – move it, lift it, work it.
Need one more reason to workout? To maintain muscle mass, exercise is job #1. To stave off sarcopenia, the age-related muscular deterioration that’s the muscular equivalent of osteoporosis, the best approach is a two-pronged exercise routine.
Alternate resistance training to build and strengthen muscles, with aerobic work to increase blood flow to the capillaries, bringing more oxygen to the muscles and building endurance. If you’ve been out of the fitness loop for a while, consider hiring a trainer to develop a customized program for you and to help guide you through your workouts – but clear it with your doc before getting started. Make sure the trainer you choose has experience training the 40+ set, to help minimize your risk of injury from doing too much, too soon. You can also check out our Pinterest page for more great exercise ideas. Once you’re looking and feeling fit – don’t quit – this is a life-long commitment. Read full article
Who says staying fit or getting muscle over 40 is only for men? This would definitely be also the same for women.
Women also want to stay fit and for good reason as well, not just for staying fit, but from harm due to intense physical activities, strength or endurance.
Here is a first hand testimony from Shawna Kaminski on how it is to workout as a woman in her 40’s.
Fitness Secrets for Women Over 40
As a woman in my forties, I understand and appreciate the challenges that others in my age group face. Our waist lines want to expand even when we exercise and are careful with our nutrition.
What’s a woman to do? Sadly there isn’t a ‘magic formula’, but there is hope.
While it isn’t possible to ‘spot reduce’, which means to lose fat from specific target areas, (unless you resort to pricey surgical procedures) you can do exercises that will help tighten those TROUBLE SPOTS. Then, if you lose body fat, your problem areas will also be affected, giving you the look that you desire.
I find that many women in their forties experience weight gain around their middles, specifically; their tummies and behinds, resulting in a thicker waist and wider hips. Here are a few ‘SECRETS’ that you can employ to tap into the fountain of youth. I promise, you can feel better than you did in your thirties, look your best, and have energy to spare. Read on…
Supplementation is also proven to be one of the best, yet safest ways to boost your workout program in order to get optimal results and with some nutritional support from Complete Whey from Cytosport, a high quality whey protein that help provide essential nutrients for the muscles to promote muscle development, health and recovery, you are guaranteed with good results.