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How To Build Lean Muscle Mass in Your 30s: Use This Smart Training Plan



Last year, I saw my colleague Jon Lipsey move from clinically overweight to the model of the July 2018 issue of Men's Fitness . At the end of his eight-week training schedule, I attended his sessions and began to reduce body fat, but I was not skinny. I was seven years ago. I was shredded after a 12-week plan led by Ultimate Performance founder Nick Mitchell. But I was just 30 years old and the age was on my side. Now, as I stared at my face, I wanted to find out how much age makes building a bigger, stronger and slimmer body – because if I could, you can, regardless of your age. The good news for all of us is that it's never too late to put yourself in the shape of your life, as long as you remember: it's not just about training hard. It's about training cleverly.

In your 20s, you can get away with murder. Too many pints last night? This will not prevent you from shaking your chest in the morning. You recover faster from something, even if you sleep less because your body is just better. With everything.

But when your early 30s give in to your nearly 40-year-old, life is more expensive. The work is harder and more stressful, but you have less energy to deal with it. Family and friends need more time, which is already very important. And you can do a hard training on a Monday and feel the effects on the weekend.

As we get older, it's easy to assume that our best days are behind us and every dream of building bigger, stronger and leaner bodies is about as realistic as winning the English final in the World Cup final. Or just watch England in the World Cup final.

But do not despair. Because in reality, it's never too late to make big changes to your appearance, behavior and performance. If, like me, you look back into the distance in your rear-view mirror, then my exercise program should be just right for you. It will help you build muscle mass and reduce fat to transform your body while regenerating your energy, boosting your motivation and revitalizing all areas of your life.

If you're under 30 You can also do the plan, but be warned ̵

1; you'll need a completely new wardrobe after blowing all your Hulk shirts.

How I Made a Better Body

The eight-week program I used was made up of four two-week blocks. Each block had a different division into body parts and a different session structure, as regular changes to the most important training variables – the selection and sequence of exercises, sets, reps, tempo, rest, and weight – stimulate the training both physically and mentally to quickly track your results ,

I trained four times a week. The first three hit all my big muscle groups, while the last one was dedicated to just one muscle group – the ones I wanted to make bigger. In the first half of the plan, I dedicated these specialization sessions to my poor. For the second half it was my back, which had to be brought up to date after years of bench press.

Try this two-week exercise plan

Try this two-week toning block that lets you selectively select sessions to increase the size of each muscle group.

Split In this two-week training block, the workouts follow this pattern: the first session of both weeks is a "push" workout that touches the chest. Shoulders and triceps. The second is a "pull" session aimed at your back and biceps. In the third session, the legs are trained, while the fourth and final training is aimed at the muscle group that you would like to make bigger and more defined – stomach, arms or chest. Train on Monday, Wednesday, Friday and Saturday or Sunday to reach the maximum recovery time.

Structure Each workout in this two-week block consists of six different exercises that you will perform as straight sets. This means that you complete all of the phrases and repetitions of Exercise 1, keeping to the detailed pace and rest times. Afterwards, all of the phrases and repetitions of Exercise 2 will be performed until you have completed all the repetitions of the last set. This exercise will fully test your muscles to improve your strength while providing the ideal stimulus for your body to build lean muscle mass begin.

Progression The second week of this block is similar to the first week following the same muscle group cleavage: push, pull, legs and then body-specific session – in the order of your four weekly sessions. The moves are the same and in the same order, but with one important difference: to increase the size, two additional reps are made in each set of the first two moves of each session, and then a full complement is set for the other four moves. Try lifting heavier weights for each movement in the second week.

In Week Two, add two additional reps to each set of the first two turns, and then complete a full additional set for the other four moves.

Tempo In addition to the sentences, repetitions, and rest time details under the name of each exercise, a column called "Tempo" is displayed, which is a four-digit number. Tempo is the speed at which you perform a repetition of an exercise, and the four-digit number is the time in seconds you need to lower and lift the weight and pause up and down. For example, a 2010 pace for bench press means that you lower the bar without pausing the chest within two seconds and then lift the bar at the top in one second without pausing.

Specialization For the fourth session in both weeks, select the muscle group you train. There are three options: abdomen, arms or chest. Choose only one. These target groups for the muscle group use straight sets as in the other three weekly sessions. Perform the exercises in the order given to quickly grow your chosen muscle. In the second week, as with the other three sessions, do two additional reps per set of the first two moves, then a full additional set of the next four moves to train both tougher and smarter.

Training 1: Press [19659019] 1 Dumbbell bench press

Sets 4 Reps 10 Tempo 2010 Rest 2min

Targets Targets Targets Front Shoulders

Lie on a flat bench and hold a dumbbell in each hand at chest height. Place your feet on the floor just below your knees. Tense your torso and back muscles and push your feet into the ground. Keep your whole body taut and chest up, press the weights straight up until your arms are straight and the weights are above the middle of the chest. Slowly lower the weights back to the starting position under full control. Do not hurry to the weights at the end of a repetition to start the next one. Instead, keep each repetition smooth and controlled.

2 Barbell Hammer Press

Sets 4 Reps 10 Tempo 2010 Rest Rest 2min

] Objectives Shoulders, Triceps

Get up and hold a dumbbell in each hand at shoulder height with your palms facing each other. Push the weights straight up until your arms are straight and the weights are over your head. Slowly lower the weights back to their original position.

Lift 3 side dumbbells

Sets 3 Reps 12 Tempo 2010 Rest 2min [19659002] Targets Side Shoulders

Stand with your chest up, your abdominals and feet hip-width apart, and hold a light dumbbell in each hand on your sides with your palms facing each other. Keep your elbows slightly bent and lift the weights sideways, not higher than the shoulder height. As the weights approach shoulder height, gently twist your wrists so your little fingers are pointing straight up. As a result, your side parts are tightened more. Hold this upper position for one second and lower the weights under complete control.

4 Low Cable Crossover

Sets 3 Reps 12 Tempo Tempo ] 2011 Rest 2min

Targets Chest, front shoulders

Stand in the middle of a cable machine. They hold a handle, which is attached to each of the lower rollers Hand with hands behind and behind the body. Keep your arms straight, your chest up and your abs tight, raise both hands and cross them at chest height in front of your body. In this upper position, pinch the chest by rotating your wrists with your palms and forearms facing the ceiling, and hold that position for a second. Lower your hands slowly and completely under control to the starting position.

5 Triceps Extension for Rope

Sets 3 Reps 12 Tempo 2011 Rest 2min

Targets Triceps

Stand with your back to a cable machine, your chest is up, and the core is locked in place. They hold a double rope handle on the lower roller behind them head. Lean slightly from the hips forward, but keep your chest upright and your back straight. Keep your elbows in a straight position on either side of your head and push your hands up and down to extend your arms. When your arms are fully stretched, hold the triceps for a second. Slowly return your hands to the starting position and then squeeze the biceps firmly before beginning the next repetition.

6 Rope Triceps Print

Sets 3 Reps 12 Tempo 2011 Rest 2min

Destinations Biceps

Imagine yourself in front of a cable machine, the chest high and with both hands to hold a double rope grip attached to the high roller. Keep your chest high and your elbows against your sides, push your hands down until your arms are straight. Hold this lower position and move your triceps to keep the tension on them. Slowly return to the starting position with no elbows moving anywhere from your sides. When you return to the top position, press the bicep.

Exercise 2: Pull

1 Latzug

Sets 4 Reps 10 Tempo 2011 Rest 2min

Targets Lats, Biceps, Forearms

Adjust the machine so that you are firmly seated with your knees and hold the bar with a shoulder-widthing handle. Keep your rib cage upright and tighten your abdominal muscles. Hold down the lower position for one second, press the bicep firmly back and return the movement to the beginning.

. 2 Series with Wide Handle

Sets 4 Reps Reps 10 Tempo 2011 Rest 2min

Targets Upper back, biceps

Position your feet against the footrest and hold a pole attachment in both hands with a wide grip. Keep your chest upright, your back straight and crooked, row your hands to your body and run your elbows. Once your hands are on your body, stop for a second, squeeze your back and biceps muscles together, and then return to the starting position.

3 EZ Staff Preacher Curl

Sets 3 ] Reps 12 Pace 2011 Break 2min

Objectives Biceps, Forearms

Sitting or standing on a preacher bench and holding an EZ bar with underhand grip. Keep your upper arms and elbows on the bench and curl the bar towards your chin until your forearms are vertical. Hold this upper position for one second and press down on your biceps. Lower the bar slowly and completely, and extend your arms downwards.

4 EZ pole upright row