Download Health for Life - Secrets of Advanced Bodybuilders (1) (2024)

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Also by Health For Life: ■ Legendary Abs ■ Beyond Legendary Abs A synergistic performance guide to Legendary Abs and SynerAbs

■ Power ForeArms! ■ Maximum Calves ■ The Human Fuel Handbook Nutrition for Peak Athletic Performance

■ SynerAbs: 6 Minutes to a Flatter Stomach ■ SynerShape: A Scientific Weight Loss Guide ■ SynerStretch: For Whole Body Flexibility

Although all the material in this course is useful to beginners as well as more advanced lifters, Secrets of Advanced Bodybuilders is not intended to be an introduction to weight training. Health For Life assumes the reader is familiar with the bodybuilding basics: barbells, dumbbells, sets, reps, and supersets, how to warm up, the importance of exhaling while exerting, etc.

Special thanks to

Santa Monica Bodybuilding Center for the use of their equipment Please note: This program contains exercises that, depending on your physical condition, may be hazardous to your health. Consult with your doctor before attempting these exercises. User assumes all risk for performing the exercises described in this course. Use of this course constitutes a covenant not to bring any lawsuit or action for injury caused by performing exercises Illustrated in this course.

ISBN 0 944831 07 9 -



Copyright @ 1985 by Health For Life. All rights reserved. The material in this document may not be reproduced in whole or in part in any manner or form without prior written consent from Health For Life. Health For Life 8033 Sunset Blvd., Suite 483 Los Angeles, CA 90046 (213) 450-0070

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IT ALL BEGINS WITH THE REP.. The Exercise Program Wholon

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C C FORM C Lines of Force Levers and Resistance C Planes of Motion LEVERAGE 0 THE REP — A QUICK REVIEW

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10 12 13

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C THE FATIGUE/TENSION PRINCIPLE Fatigue O Tension C. Load Leverage O 0

C L., O 0


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Interdependency Application # 3 Interdependency Application # 4

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FUNCTIONAL STRENGTH AND ISOLATION Balanced Development Train from the Ground Up

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THE EXERCISES THE UPPER BACK Close-Grip Pull-Downs Modified Seated Row Scapular Rolls Close-Grip Pull-Ups Behind the Neck Pull-Ups Wide-Grip Lat Pull-Downs HFL Decline Dumbell Rows One-hand Dumbell Rows Seated Single-handed Pulley Rows Twisting Momentum Pull-Ups

32 34 36 37 38 40 41 43 45 47 49

LOWER BACK Hyperextensions Alternate-side Hyperextensions Good Mornings

51 52 53 55

CHEST Supine Bench Press Incline Bench Press Incline Dumbell Press Dips for the Chest Cross-body Cable Pulls

57 58


68 69 69 70 72 73 74

61 62 65 66


Lateral Deltoid Flys Anterior Deltoid Flys Posterior Deltoid Flys Upright Rows Military Press BICEPS Preacher Bench Curls Standing Supinated Dumbell Curls Seated Supinated Bicep Curl

75 77 79 82


TRICEPS Lying French Press Tricep Press-Downs Tricep Bench Dips Tricep Bar Dips Tricep Push-Ups Tricep Kick-Backs

84 85 87 89 90 91 93

LOWER BODY Open Joint Exercises Squats Hack Squats 1/4 Hack Squats with Machine 1/4 Hack Squat with Rope Leg Extensions For outer quads For inner quads Leg Curls Sustained Tension Side Leg Raises

95 99

100 101 103 104 105 105 105 107 109


112 115 116 117 118

APPROACH 2 - BODYBUILDER POWER, EXPANDED Lower Body, Levels A through 2 Upper Body Upper Back, Levels A through 4 Chest, Levels A through 3 Delts, Levels A through 2 Biceps, Levels A through 2 Triceps, Levels A through 4

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You can have the ultimate workout program! ...A program that gets you maximum results in minimum time. A program that builds incredible strength, definition, and bulk (any or all, it's up to you!). A program that doesn't injure your lower back, or destroy your knees, or overstress your other joints. A program that will make you the best bodybuilder you can be—or if you prefer, build you a phenomenal conditioning foundation for other sports, like martial arts or mountain climbing. This course unlocks the secrets of that ultimate program. Secrets of Advanced Bodybuilders is the result of 12 years of research conducted at institutions ranging from Stanford University to some of the best-known bodybuilding gyms in the U.S. It synthesizes, into a coherent whole, information from many sources: interviews with successful bodybuilders, studies performed on bodybuilders and other athletes, and the laws of kineseology (the scientific study of the mechanics of human movement).

. Q 0 O It works. Because it is specific. The research behind the program was aimed not 0 only at determining which exercises are most effective, but more importantly, at discovering the optimum way to perform and combine them. This is Synergism: creating a whole greater than the sum of the parts. The individual exercises described become many times more effective when used exactly as indicated. It is the details O of performance, and the specific sequence and timing that makes our program such a powerful conditioning tool. I



Secrets begins with an explanation of the biomechanical basis for the special techniques. First, it explores concepts behind optimum exercise form. Then it moves on to concepts concerning exercise combination—how to structure your workout to maximize results (which body part when, how many sets, reps, etc.); how to put together an intense, but short, routine; how to guarantee that each part of your workout makes every other part even more effective. This technical material is vital, because it gives you the tools you need to understand, monitor, and update your program—to fine-tune it to your personal needs and goals. Next come illustrated descriptions of the exercises included in our routines. These also serve to illustrate the guidelines discussed in earlier sections. The descriptions are arranged by body part (chest, back, biceps, triceps, deltoids, quadriceps, and leg biceps; calves are left for a future course; abdominals and forearms are discussed in prior ()nest). Secrets explores special training information related to each body part and explains in detail how to optimize each of the exercises.

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Following the exercises, we come to the routines. Here, you will find two complete programs, each progressing from beginning to advanced. Although they have different goals, each in its own way is designed to

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get you maximum results in minimum time. The first is called Bodybuilder Power, Condensed. If you have limited time to train, or if you want a quick program to supplement your martial arts or other sport pursuits, this one's for you! It will help you develop incredible strength and/or bulk in just three 30 minute workouts per week. For the pure bodybuilding approach, there's Bodybuilder Power, Expanded. The individual body part workouts here are divided into levels so you can mix and match as you progress. For example, if your tricep development lags behind your bicep development, you can continue to use, say, the Level 3 tricep routine while moving up to the Level 4 bicep routine. Finally, in "How Much, How Often," the course covers organizing your program into a three, four, or six-day split (different body parts on different days), and dispells some myths about the weekly routine. It explains, for example, why a six-day split is not beneficial for the advanced bodybuilder. Good luck. We hope you will use Secrets to achieve the results you have always dreamed about!





any bodybuilders conceive of a workout program as an almost random M arrangement of exercises—a few for the

Person Organ Systems

chest, a few for the back, and so on through the body. Actually, though, one of the most important secrets behind creating the ultimate program is understanding that nothing about a workout should be arbitrary or random.


C C. C C C C

Organs Tissues Cells

Workout structure is special. It corresponds to something called a wholon. Although the word "wholon" is a bit strange, the concept is intriguing: A wholon is an interactive system with many elements, where each element is complete and a whole unto itself. Within the wholon, progressively more complex elements are built out of simpler ones.

Person Wholon Car Larger Components Individual Parts

For example:

0 C C C

A person is a wholon. A person is made up of cells. Cells combine to form tissues, tissues combine to form organs, organs combine to form organ systems, organ systems combine to form the person.

Car Wholon

C C.

A car is a wholon. Individual parts (screws, nuts, materials) combine to form larger components (carburetor, drive shaft, seats, frame), which combine to form the car.

A unique feature of a wholon is that every element from the simplest to the most complex is crucial to the wholon's overall

Fi g. 1-1


Monthly/Yearly routine Ar

Weekly routine Daily routine Body part Exercise Set Rep

Exercise Program Wholon Fig. 1-2


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C 0 0 0 0 C 0 C C C C C C C 0

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Operative Principles ■ Maximum gains without Overtraining

Number of workouts Intensity of workouts

Monthly/Yearly routine

■ ■

Weekly routine

■ Number of days ■ Workout sequence (which body parts, which days) ■ Rest length between workouts

■ Whole body vs Split training ■ Interdependency Principle

Daily workout

■ Number of body parts ■ Body-part sequence ■ Rest length between body parts

■ Maximum gains without Overtraining ■ Interdependency Principles ■ Fatigue/Tension Principle

Body part

Number of exercises ■ Exercise selection ■ Exercise sequence ■ Rest length between exercises

■ Athlete's experience ■ Functional Strength/Isolation Exercises ■ Interdependency Principles ■ Fatigue/Tension Principle


■ Number of sets ■ Rest length between sets

■ Athlete's experience ■ Fatigue/Tension Principle


■ Number of reps ■ Rep speed

■ Fatigue/Tension Principle ■ Fatigue/Tension Principle


■ Form

■ Line of Force, Plane of Motion Levers & Resistance ■ Leverage Principles

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Factors to Optimize

Wholon Element

■ Leverage

integrity. A person (the most complex element of the "person" wholon) suffers if his or her cells (the simplest element) are diseased. Likewise a car doesn't run too well if its screws fall out! What does this have to do with your workout? A workout program is a wholon with the rep as the simplest element and the long term program as the most complex. Just as in all wholons, every element is crucial to the effectiveness of the whole. It's not enough

■ Maximum gains without Overtraining

to do great exercises if they're combined

randomly or improperly. Nor is it enough to combine exercises properly if they're ineffective or poorly performed. To create the ultimate program, every element must be optimized. Specifically, you must take a close look at every element within the workout wholon, identify the factors that affect each element, and optimize those factors. Let's get started! The illustration above, which lists the different elements and the factors to optimize for each, will serve as our point of departure.

* * 5

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Factors to Optimize

Operative Principles

■ Form

■ Line of Force,

■ Leverage

Plane of Motion Levers & Resistance ■ Leverage Principles

along straight lines, too. These muscles are called straight muscles.

FORM he key to the perfect rep follows straight T from the old cliche: a picture is worth a thousand words.


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-> -> -> ->

It's not enough just to know "the biceps flex the elbow" or "the quadriceps extend the knee." To optimize exercise form, you need to picture exactly how each muscle actswhat lines of force and planes of motion are involved, and how the muscle works against resistance. This is not difficult, but it is essential.

Muscle fibers contracting along straight line

To illustrate, we must begin at the beginning—with muscle fibers.

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Lines of Force

Every muscle is made of millions of tiny muscle fibers. Muscle fibers provide the force for movement. They do so by contracting() shortening—to about two-thirds of their original length. Individual muscle fibers always contract along a straight line.


Many muscles, like the biceps or triceps, consist of muscle fibers all running in the same direction, and so these muscles contract

Biceps contracting along straight line Fig. 2-1


There is a second kind of muscle, called fan-shaped muscle. Fan-shaped muscles, like a the pectorals (the fibers of which fan out from the shoulder across the chest), act like several straight muscles arranged in a fan. Each segment of a fan-shaped muscle contracts along a single line.

To generalize: although a fan-shaped muscle can contract along several lines, in effect, just like a straight muscle, it contracts along only one line at a time. This line is called the Line of Force. The Line of Force is always parallel to the muscle fibers in a muscle segment. There is only one line of force per muscle segment.

For example, the pectorals act as if they are divided into three segments, upper, middle, and lower. Therefore, you must do three movements, three separate exercises, to fully develop them: Incline Bench for the upper pecs, Supine Bench for the middle pecs, and Decline Bench for the lower pecs. The important point here is the idea of a single line of contraction per muscle segment.

■ For any muscle segment, there is one, and only one, way in which that muscle segment pulls. Each muscle segment has its own distinctive line of force.

Levers and Resistance Now, muscles by themselves can't do much more than contract. To cause movement, muscles have to work with bones. Together, a muscle and a bone create a lever. A lever actually has four parts, as illustrated in the Teeter Totter example below. The Teeter Totter board functions as what's called the lever arm (1), the pivot functions as fulcrum (2), the weight of the person at the high end provides the force to move the Teetor Totter (3), and the weight of the person at the low end provides resistance (4).

upper pecs

middle pecs

lower pecs


N lever arm


fulcrum (pivot point)

Fig. 2-3 The four parts of a lever.

In your body, bone functions as lever arm, joint as fulcrum, muscle pull provides force, and whatever you are pushing or pulling against provides resistance.

Fig. 2-2 Pectorals contracting along three different lines


And so on for every joint in the body. Through a muscle/joint/bone lever system, you can bring a muscle segment's single line of force to bear on external resistance, like a barbell. That's what you are doing when you lift a weight.


Now, every lever must be positioned properly to do its job. A car jack, for instance, won't work if you put it under a car at an angle. The weight of the car (resistance) is pushing straight down, and unless the jack is pushing straight up, you're going to have a difficult time getting the car off the ground!

fulcrum (pivot point) /

Likewise, for every exercise, there is a particular body position—a particular


orientation of the muscle/joint/bone lever(s) involved—that lets a muscle push or pull

most directly against the external resistance. This is called an exercise's Orientation.

Any deviation from Ideal Orientation decreases the effectiveness of the exercise by diminishing the stress on the target muscle segment.

fulcrum (pivot point) '

C (


Fig. 2-4 In a muscle/bone lever, muscle pull provides the force, the bone is the lever arm, the joint is the fulcrum, and the weight is the resistance.

For example, when doing a bicep curl, the bicep's line of force is parallel to the upper arm—in this case, essentially straight up— and the direction of resistance is straight down.

Each muscle/joint/bone system is an individual lever. The {biceps + elbow + forearm} is one. See figure




Line of Force

The {quadriceps + knee + lower leg} is one.


Fig. 2-6

Fig. 2-5 The Quadriceps/Knee/Lower leg Lever System


Direction-J of Resistance

If you put your elbow out to the side and do the curling motion, the Line of Force for the biceps follows the upper arm, and is no longer aligned with the resistance; they are at right angles to one another.

■ Muscle segments work within lever systems against resistance. ■ There is an Ideal Orientation that aligns the Line of Force with respect to the direction of resistance. ■ Exercises that use Ideal Orientation minimize joint stress and wasted energy, and maximize concentration on the target muscle group.

Direction of Resistance—


Planes of Motion Line of Force

Fig. 2-7

As far as working the bicep is concerned, one...

Download Health for Life - Secrets of Advanced Bodybuilders (1) (2024)


Can I get ripped at 50? ›

It's never too late to build muscle and strength. You can build muscle no matter your age. A proven strength training program for building muscle after 50 is to lift two or three days per week, doing 10 sets per muscle and week, with about 8–15 reps per set. Eat a healthy high-protein diet.

Can you build muscle 3 days a week? ›

Training 3 days per week. Three workouts a week is a common go-to for beginners and those looking to get lean, but works great for muscle gains as well as it provides more exposure to a training stimulus than most are used to.

How can I build muscle after 40? ›

Eat more fish, eggs, poultry, and lean red meat, and consider adding a protein supplement, like our TB12 Plant-Based Protein to your regular diet. Next, focus on strength training. A combination of increased protein and strength training will increase muscle mass and strength more than either therapy alone.

How do professional bodybuilders get so big? ›

Bodybuilders spend hours at the gym building large amounts of muscle mass, and they support that with regular feedings—this usually means six meal times a day. Of course, these aren't runs to Burger King. Bodybuilders typically have protein at every meal, some consisting of shakes.

Can a 65 year old man build muscle? ›

Repeated research has shown that, through weight training, men and women in their 60s and beyond can grow muscles as big and strong as an average 40-year-old.

How much weight should a 60 year old man lift? ›

Age has nothing to do with how much you should lift. Your focus should be on starting with light weight with the focus of learning how to do the movements properly. Once you can do them properly, work up to a weight that you can do 8-12 reps of.

What to eat for muscle growth? ›

To help gain muscle mass, combine the following foods with fruit and vegetables:
  • Lean meat. Animal products are usually a great source of protein, especially lean meats like chicken and turkey [2]. ...
  • Eggs. ...
  • Dairy products.
  • Fish. ...
  • Whole grains. ...
  • Beans and lentils. ...
  • Whey protein.

How long does it take to get big arms? ›

Typically, it takes around 6-8 weeks for you to start noticing changes in the appearance of your arms. At around the 12 week mark, this is typically when you can expect to see more significant changes, especially if you didn't already have a large amount of muscle mass in the area!

How many times should you lift weights a day? ›

While there are many benefits to strength training, including building stronger bones and muscles and maintaining a healthy weight, you shouldn't lift weights every day. “The science for strength training is that two to three days per week is the best dose for most people.

At what age do you stop building muscle? ›

Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.

Can you build muscle after 70? ›

Seniors who work at it, however, can still make strength gains. “Research shows that, even into your late 80s, your body still has the potential to build muscle mass,” Stacy Schroder, director of wellness at Masonic Village at Elizabethtown, said.

What type of protein powder is best for muscle gain? ›

Protein Powder Types

Whey protein is a complete protein, which means it contains all of the essential amino acids needed by the body to function properly. Whey protein also contains a branched-chain amino acid called leucine, which helps increase lean muscle mass.

What happens to bodybuilders when they get old? ›

1) First Things First: They Lose Muscle Mass

Most obvious thing that happens to a bodybuilder is losing a good amount of muscle when they retire. And in most cases it is not because they stop training or eating good amount of protein but due to the fact that they are no longer on gear (anabolic steroids).

What do bodybuilders take to shred fat? ›

Many bodybuilders rely on clenbuterol before an upcoming performance or competition to trim off extra fat. A secondary effect of this drug is that it helps curb your appetite so that you take in fewer calories. Not every person experiences this effect, however.

What vitamin stops age related muscle loss? ›

Vitamin D may be protective for muscle loss; a more alkalinogenic diet and diets higher in the anti-oxidant nutrients vitamin C and vitamin E may also prevent muscle loss.

What is the quickest way for elderly to regain muscle mass? ›

Numerous experts recommend resistance and weight training as the best ways to rebuild muscle. And in addition to building muscle mass, this type of exercise increases bone mass, which is another key to remaining mobile as you age.

What foods build muscle in seniors? ›

10 Power Foods that Help Seniors Build Strong Muscles
  • Meat: Rich in protein, animal meat is an ideal dietary option for seniors. ...
  • Fatty Fish: In case one is a non-vegetarian, seniors also have the option of consuming fatty fish, which features a significant amount of protein. ...
  • Tofu: ...
  • Eggs: ...
  • Milk: ...
  • Cheese: ...
  • Beans: ...
  • Nuts:
May 2, 2022

At what age should a man stop lifting heavy weights? ›

There is no particular age that you should stop lifting heavy. I was quite intrigued when I saw that this was a question that people were asking. Our bodies are meant to move. We are meant to use our muscles and work them.

How many pushups should a 60 year old do? ›

For adults over the age of 50, the ACSM recommends the following: Men (50-59): Between 10 and 12 pushups. Men (60+): Between 8 and 10 pushups. Women (50-59): Between 7 and 10 pushups.

How often should a 70 year old man lift weights? ›

Research has found that weightlifting helps seniors prevent bone and muscle loss. and may even help prevent dementia. The Center for Disease Control recommends that seniors do strength-building exercises at least twice a week in addition to aerobic exercise.

Which fruit is best for muscle gain? ›

Bananas are incredibly nutritious fruits for muscle gain, and incredibly easily available from an Indian market perspective. They're rich in water and carbs, both of which have consistently been shown to help improve exercise performance and recovery; which makes them a great, post-workout fruit.

Is peanut butter good for Building muscle? ›

Just one tablespoon of peanut butter has four grams of protein, making it a good source of protein for building muscle. Peanut butter is also a good source of monounsaturated fat and antioxidants as well as vitamins and minerals that will help your body stay healthy and function properly.

Should I do more reps or more weight for bigger arms? ›

Sets done for reps of fewer than 6 normally are usually better for gaining strength than size, but as you become stronger, you can take those heavier loads and work toward doing more reps, which is how you build bigger arms.

What is the fastest way to get bigger arms? ›

“Research has indicated that increase the volume dedicated to your arms can speed up growth. This can be easily done by adding an extra arm exercise to your routine or adding an extra set to your arm training every week, and gradually building up to 20+ weekly sets for the arms.

Is it better to lift heavy weights or light weights? ›

The truth is, there's no correct strategy -- both are valid choices. Lifting heavy dumbbells, kettlebells and barbells will certainly make you stronger. But lighter weights can help you get stronger too -- it just may take you a bit longer. It all comes down to one important factor: muscle fatigue.

Should I lift if I'm still sore? ›

The term “active recovery” refers to continuing to move during a period of rest. It's a great strategy for those who need time to heal but also want to prevent stiffness and stay healthy. If you're ultra sore after a hard workout, skip the weights and go for a walk instead.

Should I lift heavy or light to gain muscle? ›

Lifting heavy weights builds muscle, but constantly upping the weight exhausts the body. The nervous system must also adjust to the new fiber activation in the muscles. Lifting lighter weights with more reps gives the muscle tissue and nervous system a chance to recover while also building endurance.

What is the best anti aging exercise? ›

Top 10 Anti-Aging Exercises
  • Walking. A simple exercise, but it has a lot of health benefits. ...
  • Squats. The entire body gets a workout, especially the hamstrings, hips, glutes and quads. ...
  • Standing Calf Raise. ...
  • Hanging Leg Raise. ...
  • Stair Climbing. ...
  • High Impact Movement. ...
  • Arm And Leg Crosses. ...
  • Aerobics.
Jan 12, 2022

How much testosterone a week to build muscle? ›

“Professional or recreational bodybuilders use much higher doses of T than you would see for TRT,” says Cowling. “This often starts at 500 mg per week as a minimum whereas a normal dose of testosterone for TRT could vary from 125 mg to 200 mg per week.”

Should a 60 year old lift heavy weights? ›

If you're in your 60s, you can absolutely lift weights or work on other kinds of strength-training exercises. In fact, the Centers for Disease Control and Prevention (CDC) recommends that all adults, no matter their age, do muscle-strengthening exercises at least 2 days a week.

What is the best way for a 70 year old man to build muscle? ›

  1. Increasing Your Intake Of Protein. ...
  2. Eating A Balanced Diet. ...
  3. Pre-workout Warm-up and Stretches. ...
  4. Using Resistance Bands. ...
  5. Body Weight Exercises Like Push-ups And Situps. ...
  6. Use of Exercise Machines. ...
  7. Lifting Light to Moderate Weights. ...
  8. Getting Sufficient Amount Of Rest And Sleep.
Dec 26, 2022

Can a 60 year old man get ripped? ›

It's a common misconception that you can't build muscle after 60. The truth is, you can continue to build muscle at any age — it just might take a little longer than it did when you were in your 20s or 30s. It's never too late to get in shape — even if you're 60 or older.

How fit should a 75 year old be? ›

Adults aged 65 and older need: At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate-intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running. At least 2 days a week of activities that strengthen muscles.

What is the best protein for cutting fat and gaining muscle? ›

Whey protein is the most widely used weight loss protein today. It's one of two milk proteins, with casein being another. This protein powder by Optimum Nutrition is one of the best whey protein for weight loss. It has 24 g of protein per serving (30 g) and may help you gain muscles and lose fat.

Should I take creatine or protein powder to build muscle? ›

Creatine increases strength and muscle mass by increasing exercise capacity, whereas whey protein does so by stimulating increased muscle protein synthesis. Both whey protein powder and creatine supplements have been shown to increase muscle mass, though they accomplish this in different ways.

Which is better protein powder or mass gainer? ›

Whey protein has an advantage over mass gainers because it is obviously healthier and free of any carbs and fats. So a well-balanced diet certainly wins. If you're looking for some balanced diets to try, you've come to the perfect place.

How old do most bodybuilders live? ›

The mean age of death was 47.7 years (range 26.6 – 75.4 years). The researchers found no significant difference in mortality rates above age 50 years.

What happens to bodybuilders when they stop? ›

When you stop exercising, many physiological changes occur. You begin to lose the cardiovascular gains you've made, such as your heart's ability to pump blood more efficiently, your body's improved capability to use carbohydrates for fuel, and your muscles' enhanced capacity to process oxygen.

What is the peak age for bodybuilders? ›

Men. On average, strength performance in men is at its peak at the age of 26 years in weightlifting, and at 34 years in powerlifting. Lighter weight class athletes tend to reach their peak performance earlier than athletes competing in higher weight classes.

How do you keep skin tight while losing weight? ›

How can you avoid loose skin while losing weight?
  1. Lose weight gradually. Although it may not always be an option, losing weight slowly is the best way to prevent loose skin. ...
  2. Lose weight by building muscle. ...
  3. Eat a balanced diet. ...
  4. Quit smoking. ...
  5. Stay hydrated. ...
  6. Protect your skin.

How do I shred my stomach fat? ›

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

What vitamins are good for losing belly fat? ›

7 vitamins and nutrients that can help lose belly weight
  • B vitamins. B vitamins primarily help fully metabolise food into fuel for the body, especially carbohydrates, protein and fats. ...
  • Vitamin D. ...
  • Iron. ...
  • Magnesium. ...
  • Green tea. ...
  • Vitamin C. ...
  • Calcium.

How many eggs a day should a bodybuilder eat? ›

However, be careful with the consumption of egg yolk, because as sportsmen or athletes, the consumption of yolk should be limited. Bodybuilders sometimes consume up to 15 eggs a day and while egg yolks are good for the reasons mentioned above, consuming too many of them is not recommended at all.

Is it OK to workout on an empty stomach? ›

Working out on an empty stomach won't hurt you—and it may actually help, depending on your goal. But first, the downsides. Exercising before eating comes with the risk of “bonking”—the actual sports term for feeling lethargic or light-headed due to low blood sugar.

What is the most important meal for muscle growth? ›

Protein. Protein is one of the most essential macronutrients for muscle growth and repair because it's packed with amino acids that your body does and doesn't produce. That's why it's important to have protein post-workout to restore these muscle-building macronutrients.

Is it harder to build muscle after 50? ›

Another reason it gets more challenging for you to hold onto your muscle mass after 50 is anabolic resistance. This is when your skeletal muscle gradually loses the ability to make (synthesize) protein. Protein synthesis enables you to build up strength when you exercise.

How long does it take to build muscle at 50? ›

When it comes to seeing the physical results of your strength training and diet regime, most fitness trainers agree that it will take a few weeks for results to show. If you train consistently, then you should notice an increase in your muscle size from six to nine weeks of strength training.

How to get buff at 50? ›

Engage in Strength Training to Build Muscle After 50

That activity is resistance training. Lifting weights helps you build muscle. It breaks your muscle tissue down so your body can build it up again and make it even stronger. One study even found that strength training helps stop age-related muscle decline (4).

What is the easiest age to get ripped? ›

Late teens and early twenties are the perfect age to start bodybuilding. Puberty and bodybuilding are closely related because this is the fastest time for muscle growth. Between, 17-25, you will experience testosterone driven growth burst in your muscles.

What is the hardest age to build muscle? ›

In older people's muscles, by comparison, the signal telling muscles to grow is much weaker for a given amount of exercise. These changes begin to occur when a person reaches around 50 years old and become more pronounced as time goes on.

At what age do you stop building muscle mass? ›

Typically, muscle mass and strength increase steadily from birth and reach their peak at around 30 to 35 years of age. After that, muscle power and performance decline slowly and linearly at first, and then faster after age 65 for women and 70 for men.

What is the best way for seniors to build muscle? ›

Strength training is the secret to muscle growth for older adults. It's best to do this with light weights and to work slowly. Slow movements with lighter weights force your muscles to work harder. If you don't have a set of weights, you can use your body weight with resistance exercises like push-ups and squats.

How much protein does a 50 year old man need to build muscle? ›

However, as we age, we need to increase our protein intake. Around 50 years of age, we need to increase the protein in our diets to one gram per kilogram of our body weight to maintain muscle mass.

What is the best supplement for men over 50 to build muscle? ›

Creatine monohydrate is the gold standard and among the best bodybuilding supplements for men over 50. It has been researched more than most other workout supplements on the market. Creatine improves your muscular control and strength. It helps muscles perform better under pressure, so you have better workouts.

Can a 70 year old get ripped? ›

Yes, you can still gain muscles if you are over 70 years old. Many forms of exercise and nutritional considerations backed by research can help those over 70 build muscle mass and improve muscle tone. However, it is essential to adapt exercises according to your health condition and physical limitations.

What is the trick to getting ripped? ›

How to get shredded
  1. Strength train to build muscle.
  2. Cut Calories to Lose Fat.
  3. Eat Enough Protein.
  4. Eat a Moderate Amount of Healthy Fats.
  5. Try Carb Cycling.
  6. Use Portion Control.
  7. Add High-Intensity Interval Training (HIIT)
  8. Get Some Sleep.

At what age do men's muscles grow? ›

Throughout this time period the increase in muscle mass in both sexes is due to the hypertrophy of individual muscle fibers and not hyperplasia. Peak muscle mass occurs between the ages of 16 and 20 years in females and between 18 and 25 years in males unless affected by resistance exercise, diet, or both.


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