7 Essentials to Building Muscle in the Gym after 40 with Barton Bryan

10/24/23 • 26 min

Unleash the potential of your gym workouts and sculpt your physique even in your 40s and 50s! This episode is a goldmine of insights that lay out exactly how to optimize your gym experience. Your host, Barton Brian, is your guide on this fitness-centric journey, equipping you with essential tips to create a workout split that harmonizes with your lifestyle and needs. Whether you're a novice or an experienced fitness enthusiast, prepare to revolutionize your gym routine as we delve into the benefits of compound and isolation exercises, and highlight the significance of targeting specific muscle groups.
7 Essentials to Build Muscle after 40

Create a Weekly Split
Pick one Compound movement for each of these Primal Movement patterns
Choose Isolation exercises to build muscle and increase volume of work for specific muscle groups.
Determine how many sets per bodypart per week
Rate of Perceived Exertion (RPE) and how hard to push yourself during your working sets.
Eat your bodyweight in grams of protein daily
Get more quality Sleep and shoot for 8 hours a night

We investigate the most effective ways to incorporate compound exercises like Romanian deadlifts and isolation exercises such as chest flies into your fitness regimen. Barton reveals his secrets to maximizing time spent at the gym, advising a total of 12 to 20 sets per body part per week. For those new to the gym, Barton suggests a straightforward push, rest, pull, rest, leg day routine, while seasoned gym-goers can elevate their game with a rigorous push, pull, legs, rest, upper, lower, rest routine. We place a spotlight on the importance of staying informed about strength and fitness, particularly as we navigate the age range of 40 to 60. So, strap in and get set to redefine your gym workouts and muscle-building strategies with this value-packed episode!
To get the Free weekly workout PDF, just email Barton: [email protected]
7 Essentials to Build Muscle after 40

Create a Weekly Split
Pick one Compound movement for each of these Primal Movement patterns
Choose Isolation exercises to build muscle and increase volume of work for specific muscle groups.
Determine how many sets per bodypart per week
Rate of Perceived Exertion (RPE) and how hard to push yourself during your working sets.
Eat your bodyweight in grams of protein daily
Get more quality Sleep and shoot for 8 hours a night

Email: [email protected]
Website: http://bartonguybryan.com
Use this link to get a 30 minute discovery call scheduled with Barton regarding the Team Bryan Wellness Concierge Fitness Program
https://calendly.com/bartbryan/conciergecoachingcall
My 3 Top Episodes of the first 100:
7 Essentials to Building Muscle after 40
3x Olympic Gold Medalist Brendan Hansen
MMA Strength and Conditioning Coach Phil Daru

Create a Weekly Split
Pick one Compound movement for each of these Primal Movement patterns
Choose Isolation exercises to build muscle and increase volume of work for specific muscle groups.
Determine how many sets per bodypart per week
Rate of Perceived Exertion (RPE) and how hard to push yourself during your working sets.
Eat your bodyweight in grams of protein daily
Get more quality Sleep and shoot for 8 hours a night

Create a Weekly Split
Pick one Compound movement for each of these Primal Movement patterns
Choose Isolation exercises to build muscle and increase volume of work for specific muscle groups.
Determine how many sets per bodypart per week
Rate of Perceived Exertion (RPE) and how hard to push yourself during your working sets.
Eat your bodyweight in grams of protein daily
Get more quality Sleep and shoot for 8 hours a night

Previous Episode

Overcoming Testicular Cancer with a Fitness Mindset w/ Randy Herring

In an extraordinary conversation with Randy Herring, we peel back the layers of his transformative journey and examine how the synergy of mindset and fitness empowered him to overcome the challenges of three-time testicular cancer. Can the discipline and resilience built in the gym translate into life-altering personal strengths? Randy, an author, athlete, and cancer survivor, shares his compelling story, revealing not just the physical battles fought in the gym, but the inner battles won through mental fortitude.
Randy's fascinating journey started when he was just 15 - a young man finding his way through the world of fitness, building not just muscle but self-worth in a society dominated by social media expectations. He shares enlightening insights about the importance of exercising accurately—the emphasis on feeling each rep, understanding one’s strength, and being wary of the lure of emulating bodybuilders without proper knowledge. Gain invaluable insights about the necessity of having a dynamic approach to exercise, one that flexibly allows you to adjust weights and reps to optimize your training.
The conversation further unravels the clinical challenges Randy faced on his journey. He candidly discusses his testosterone replacement therapy, the struggle with weight gain post-divorce, and his motivating decision to challenge himself with home workouts during the pandemic. We delve into the realm of maintaining muscle mass as we age, building strength, and developing a fitness mindset. Discover how Randy's experiences can inspire you to develop resilience, discipline, and a fitness mindset of your own!
Randy’s website: https://thefitnessmindsetbook.com/
and Link Tree:
https://linktr.ee/thefitnessmindsetbook
YouTube
https://youtube.com/@TheFitnessMindset

Next Episode

The Four Foundational Elements for Health and Vitality for Men over Forty

Embrace the year of transformation as I emerge from a reflective hiatus, fully recharged and laser-focused on guiding you towards your peak health and wellness. With the turn of the calendar, it's time to prioritize the core components of health we often take for granted. Diving into the intricacies of strength training, nutrition, sleep, and cardiovascular health, I uncover the disciplined path to a balanced lifestyle that's essential post-40. But I don't stop there; I shed light on the critical, yet often overlooked, facets of recovery protocols and mobility. You'll learn to weave consistency and routine into the very fabric of your daily life, using the wisdom we've accumulated together thus far—now is the moment for action, to truly embody the best version of yourself.
Let's talk about the unsung hero of health optimization—sleep. I'll walk you through the critical role a consistent sleep schedule plays in hormone regulation, recovery, and overall vitality. Understand why erratic sleep can derail everything from healing injuries to maintaining a healthy weight. Moreover, for those with children stepping into college life, we'll navigate the crucial role parents have in instilling lifelong sleep habits. Wrapping up, you'll get a first look at the Brian Blueprint, my comprehensive health program tailored to elevate your fitness and wellness journey. If you're ready to step up your game and invest in your well-being, my coaching services are just a message away, designed to propel you towards unparalleled health milestones.

The Mindset Forge - 7 Essentials to Building Muscle in the Gym after 40 with Barton Bryan

Transcript

Speaker 100:00:03.545

You are listening to the mindset ford podcast and Barton Brian , your host , is episode 98 . So , solo cast episode and I'm just going to give you the nuts and bolts tools on how to max out your gym experience so that you can maintain and even build muscle in your 40s and 50s . Let's be clear this chapter of our life not easy , right ? We're not going to just going to go to