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The 30-Day Arm Challenge for Dramatic Size & Strength Gains
Big arms demand immediate respect.
They are the body’s “show muscles,”; the most frequently displayed part. So the faster we can add size to our biceps, triceps, and forearms, the better.
However, most lifters fail to grow their arms. You might be one of them.
Are you having trouble making your forearms bigger? Have your biceps reached the height of their potential? Are you unable to get that amazing triceps horseshoe out?
What’s needed is an intervention — a short, sharp arms shock that will leave your bis, tris, and forearms no choice but to respond.
This 30-day arm challenge is designed to do just that.
Understanding the Arm Muscles
The arms consist of the following three muscle groups:
Biceps
Biceps Anatomy
The biceps brachii muscle comprises two heads — long and short. The short head originates higher than the long head on the scapular. The radius, or forearm bone, is connected to the one tendon that traverses the elbow joint and receives both the long and short heads.
The biceps are responsible for extending the elbow. They also have a small impact on shoulder flexion, which occurs when the arm extends in front of the body.
Triceps
The triceps is situated behind the biceps, on the upper arm. The biceps and triceps are opposing muscle groups so that when one contracts, the other relaxes. Since its purpose is to straighten the arm, any exercise that requires you to do so while facing resistance will engage your triceps.
The triceps muscle has three heads:
Medial
Lateral
Long
The region immediately below the side of the shoulder is known as the outer or lateral head. This head gives the arm a thicker, more robust appearance when fully developed and originates at the shoulder socket on the scapula. The long and medial heads originate at the top of the humerus, or upper arm. The triceps tendon is attached to the olecranon process of the ulna, the bigger of the two forearm bones, where all three heads of the triceps insert.
When completely developed, the triceps give the back of the upper arm a horseshoe shape.
Forearms
The muscles of the forearms can be divided into four groups:
Flexors
Extensors
Rotators
Extrinsic muscles
The flexor muscles are located on the side of the palm. The extensor muscles are on the side of the back of your hand. The forearm rotators supinate the hand, rotating it externally. They also pronate it to move in internally.
The fingers are moved by very small muscles divided into extrinsic muscles on the forearm and intrinsic muscles in the hand itself.
The forearm is capable of six actions. These are:
Wrist Flexion
Wrist Extension
Wrist Abduction
Wrist Adduction
Forearm Supination
Forearm Pronation
Should Women Train Their Arms Differently?
No, women should not train their arms differently from men. Men and women should not only perform the same forearm, biceps, and triceps movements, but they also shouldn’t use different rep ranges. In the past, women have been advised to tone their arms by using those lovely pink lightweight dumbbells and focusing on high repetitions. That counsel, however well-intentioned it may have been, will not produce the outcomes that most women desire.
Any lady I have ever met with strong, athletic arms has managed to lift what seemed like a heavy object to them. These women’s lack of testosterone, rather than their training methods, was the main reason their arms didn’t get bulky.
The musculature of men and women is the same despite our hormones being different. As a result, this 30-day arm challenge is just as effective for women as it is for men.
30-Day Challenge Overview
The 30-day Arm Challenge is divided into four 7-day phases as follows:
Strength A
Hypertrophy A
Strength B
Hypertrophy B
Strength and size go hand in hand. You can’t have one without the other. Each week you will develop greater arm strength to propel muscle growth. You will train each body part (biceps, triceps, and forearms) twice to thrice weekly.
Let’s now drill down on each of the four training phases:
Phase One: Strength
Rep ranges: 4-6 & 6-8
Focus: Strength development / Balanced strength across arm muscles
Rep Style: Straight sets
Main Stimulus: Central nervous system
The exercises selected for this stage are those that most people struggle with. As a result, you can improve your arm strength and balance, preparing you for the hypertrophy phase.
You will gradually increase the weight with each set during each strength phase. Your final set will be the heaviest weight you can lift while maintaining perfect technique. As a result, if you are performing eight reps, a ninth rep would be impossible for you to complete with good form.
Phase Two: Hypertrophy
Rep range: 10-12, 12-15, 15-20
Focus: Muscular development (hypertrophy) / targeting muscle heads
Rep Style: Tri-sets
Main Stimulus: Muscular system
The goal of Phase Two is to build the various muscle heads. Tri Sets are a part of your Phase 2 exercises. You perform these three exercises back-to-back. You can rest for 10 seconds between exercises and 120 seconds before your next round.
Phase Three: Strength
Rep ranges: 3-5 / 5-7
Focus: Strength development / Balanced strength across arm muscles
Rep Style: Straight sets
Main Stimulus: Central nervous system
During your second strength phase, you will lower your reps slightly from Phase One. Your body has already adapted to the 4-6, 6-8 rep range, so you need to go lower to continue getting stronger. You will be alternating between biceps and triceps exercises over four exercises. Rest between sets ranges between 60 and 120 seconds.
Phase Four: Hypertrophy
Rep range: 12
Focus: Muscular development (Hypertrophy) / targeting muscle heads (double emphasis)
Rep Style: Supersets
Main Stimulus: Muscular system
During this phase, you will double down on a particular muscle head by performing supersets (i.e., Scott curls and prone incline curls for the short biceps head). This forces the body to recruit maximal muscle fibers. After each superset, you will rest for 90 seconds. The workout will consist of a bicep superset (A1 & A2) followed by a triceps superset (A3 & A4). Then, move on to your second biceps superset (B1 & B2) and a final triceps superset (B3 & B4).
The Workouts
Here’s what the workout split for the four phases looks like for this 30-day arm challenge:
Strength A: Days 1-8
Hypertrophy A: Days 9-16
Strength B: Days 17-23
Hypertrophy B: Days 24-30
You won’t train your arms daily, as it can lead to over-training. Instead, you will train them every 48 hours. Recent research shows this is the ideal time frame for optimal hypertrophy and recovery. [2]
Here is an overview of your training days:
Day 1
Workout One
Day 2
Day 3
Workout Two
Day 4
Day 5
Workout Three
Day 6
Day 7
Day 8
Workout Four
Day 9
Day 10
Workout Five
Day 11
Day 12
Workout Six
Day 13
Day 14
Workout Seven
Day 15
Day 16
Workout Eight
Day 17
Day 18
Workout Nine
Day 19
Day 20
Workout Ten
Day 21
Day 22
Workout Eleven
Day 23
Day 24
Workout Twelve
Day 25
Day 26
Workout Thirteen
Day 27
Day 28
Workout Fourteen
Day 29
Day 30
Workout Fifteen
Phase One Workouts: Days 1-8
Your phase one workout consists of a pair of superset exercises that have you alternate a biceps and triceps exercise. Moving between the superset exercises should take you at most 10 seconds. That means you must have each exercise set and ready to go before you begin your workout. Rest for 90-120 seconds between supersets.
Superset A
Optimized Exercise Form:
Preacher Cable Curls:
Take an underhand grip on the barbell or EZ curl bar before settling into a preacher curl bench position. Your chest and upper arms should be in touch with the arm pad once you adjust the seat.
Keeping your chin tucked the entire time, extend your arms down the pads with a slight bend in the elbows. Keep your wrists in a neutral position and use a relaxed grip.
Squeeze your biceps and bend your elbows to start the upward movement while keeping your upper arms in touch with the arm pad. Lift until your shoulders are in line with the barbell or EZ bar.
Squeeze your biceps in the top contracted position.
Slowly straighten your elbows to bring the barbell back to the beginning position.
Close-Grip Bench Press:
Lay down on a flat bench with your feet planted on the floor. Grab a barbell with a grip that is just inside your shoulder width.
Unrack the bar.
From a starting position with the bar hovering above your chest, slowly lower the bar to your lower chest while keeping your elbows close to your body.
Press the bar firmly back up to the starting position.
SuperSet B
Close-Grip Chin-Ups: 4 x 8,6,6,4
Dips: 4 x 8,6,6,4
Forearms:
Reverse Curls: 3 x 12,10, 8
Optimized Exercise Form:
Close-Grip Chin-Ups
Reach up and hold the bar with a supinated grip and your little fingers about six inches apart.
Pull your chin up to and over the bar by pulling with your biceps and back.
Holding your arms in the highest contracted position, squeeze your biceps as hard as possible for a two-second hold.
Lower back to starting position under control.
Dips
Grab parallel bars with a neutral grip, then lift yourself until your arms are completely extended. Maintain an upright body position with straight legs.
Now, descend by bending your elbows to bring your torso toward the floor (do not allow your elbows to flare out to the side).
Push through the triceps to return to the start position.
Reverse Curls
Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length with a pronated grip in front of your thighs.
Maintaining a neutral spine and keeping your elbows at your sides, bring the weights up to shoulder level.
Lower under control and repeat.
Phase Two Workouts: Days 9-16
Your phase two workout consists of a pair of tri-sets. Moving between each exercise in the tri-sets should take at most 10 seconds. Rest for 120 seconds between tri-sets.
TriSet A
Alternate Dumbbell Curls: 3 x 20/15/10
Tricep Pushdowns: 3 x 20/15/10
Incline Dumbbell Hammer Curls: 3 x 20/15/10
Optimized Exercise Form:
Alternate Dumbbell Curl
Hold dumbbells at your sides with your palms facing inward towards your thighs while standing with your feet shoulder-width apart.
Turn your right wrist to the front while keeping your elbow at your sides. Curl the weight up until your bicep is fully contracted.
Lower under control reversing the wrist motion so that your palms face your thighs in the bottom position again.
Repeat with the other arm.
Tricep Pushdown
Stand in front of a high pulley cable with a rope attachment. Hold the bottom of the rope handles with your elbows pinned to your sides.
Your hands should be at mid-chest level at the start position. Extend your arms down and slightly outward to fully extend the triceps.
Return to the start position under control and repeat.
Triceps Kickbacks
Grab a light dumbbell in your right hand and stand with your torso at a 45-degree angle and your left hand resting on your thigh.
Fully extend your right arm back from the starting position.
Revere and repeat, making sure not to use momentum to lift the weight.
TriSet B
Skullcrusher: 3 x 20/15/10
Barbell Curl: 3 x 20/15/10
Triceps Kickbacks: 3 x 20/15/10
Forearms:
Zottman Curl: 3 x 20/15/10
Optimized Exercise Form:
Skullcrusher
Lie on a flat bench with your feet firmly set on the floor. Hold a pair of dumbbells in your hands and hold them above your chest. Angle your arms slightly toward your head.
Keeping your elbows in, bend at the elbows to slowly bring the weight down and over your head. Do not move the position of your upper arms as you lower the dumbbells.
Press through the triceps to return to the start position.
Barbell Curls
Grab a barbell with your hands at shoulder width.
Keeping your elbows at your sides, bring your forearms up while squeezing your biceps. Contract as strongly as you can in the top position.
In that position, your knuckles should be at the level of your shoulders.
Now, slowly lower the bar to the start position. This eccentric portion of the rep should take twice as long as the concentric lifting portion.
Zottman Curls
Stand with your feet shoulder-width apart and a pair of dumbbells held at arm’s length with a neutral grip.
Supinate the dumbbells during the eccentric motion. Your palms should face the ceiling when your hands are at your chest level.
Rotate your hands into a pronated (palms down) position.
Slowly lower the dumbbells to the start position.
Rinse and repeat.
Phase Three Workouts: Days 17-23
In phase three, you will do straight sets. Your total focus is on lifting maximum weight with perfect form. Rest as long as needed between sets to fully recover for the next set. At this stage, you should use a dip belt to add poundage to your bodyweight exercises.
Close-Grip Bench Press: (warmup 15 reps) 4 x 7,5,5,3
Close-Grip Chin-Up: 4 x 7,5,5,3
Barbell Curls: 4 x 7,5,5,3
Dips: 4 x 7,5,5,3
Reverse Wrist Curls: 4 x 12, 10, 8, 8
Optimized Exercise Form:
Reverse Wrist Curls
Sit on the edge of a bench with a pair of dumbbells held with a palms-down grip. Your hands should be about eight inches apart. Rest your forearms on your knees with your wrists hanging over the edge of your knees. Make sure your forearms are parallel to each throughout the movement.
Extend your wrists down all the way as you allow the dumbbells to roll down your fingers.
From the bottom position, flex your forearms to bring the dumbbells back to the start position.
Phase Four Workouts: Days 24-30
Your phase four workouts consist of nine exercises. They are divided into four supersets, two each for biceps and triceps and a standard set for forearms. Rest for 90 seconds after each superset.
Superset A1
Preacher Cable Curls: (warmup 15 reps) 4 x 12
Incline Dumbbell Curls: (warmup 15 reps) 4 x 12
Optimized Exercise Form:
Incline Dumbbell Curl
Set the angle on an incline bench to 45 degrees.
Grab a pair of dumbbells and sit on the bench with your arms hanging at your side.
Rather than starting with your arms hanging down in a fully vertical or neutral position, begin the exercise with your forearms about 10 percent from the vertical position. Your palms should be facing the ceiling.
Flex at the elbow to bring the right-handed dumbbell to the shoulder; contract the bicep in the top position.
Lower under control, again stopping 10 percent short of full extension.
Repeat with the left arm and continue alternating to complete your rep count.
SuperSet A2
Single-Arm Triceps Pushdown: 4 x 12
Reverse Dips: 4 x 12
Forearms:
Farmer’s Walk: 3 x 20 paces
Optimized Exercise Form:
Single-Arm Triceps Pushdown
Attach a single-handle attachment to a high pulley cable.
Stand in front of the pulley, facing it. Grasp the handle in your right hand and hold it at chest level with your elbows at your sides. Adjust your positioning so that the cable is taut in the start position.
Extend your arm and contract your triceps.
Reverse the motion to return to the start position, keeping your elbow at your sides.
Reverse Dips
Position yourself in front of a chair with your palms resting on the chair seat and feet on the ground about two feet in front of it. Your hands should be about six inches apart and your knees bent.
Lower your body toward the floor by bending at the elbows, going down all the way.
Push through the triceps to return to the start position.
Farmer’s Walk
Grab a heavy pair of dumbbells off the rack and hold them at arm’s length by your sides.
Walk around your workout area, taking 20 paces away from the dumbbell rack and then returning. This should take 3-60 seconds.
Replace the dumbbells on the rack.
SuperSet B1
Close-Grip Chin-Up – (warmup 15 reps) 4 x 12
Alternate Cable Curls – (warmup 15 reps) 4 x 12
Optimized Exercise Form
Alternate Cable Curls
Set the cable pulleys at their lowest level.
Stand in front of the machine, facing away from it, and grab the cable handles.
Adjust your position so the cables are taut, with your arms slightly behind your torso and elbows at your sides.
Flex the right elbow to curl your hand up to your shoulder. Squeeze the biceps tightly in the top position.
Lower under control and repeat with the left arm.
Alternate sides to complete your rep count.
SuperSet B2
Close-Grip Bench Press: 4 x 12
Triceps Push-Ups: 4 x 12
Optimized Exercise Form:
Triceps Push-Ups
Get down in the standard push-up position, but with your hands together under your body so that your thumbs and first fingers are touching. The gap between your hands will form a diamond shape.
Maintaining a tight core and a straight line from head to toe, lower your chest to the floor.
Push back to the start position.
30-Day Arm Challenge Nutrition
You will never grow your arms unless you eat a personalized nutrient-dense diet. Your body can only work with the building materials you provide it. Even if you are following the best arm workout on the planet, you will not add a single gram of muscle to your body without creating the right sort of caloric surplus.
Your workout places stress on your muscles. The type of workouts in this program will cause micro-tears in the muscle fibers. As a result, when you walk out of the gym, you will be weaker and smaller. Only when you feed the muscle with the protein and carbs needed to repair the micro-tears in your muscle fibers can you benefit from all your hard work. Besides repairing the muscle, your body will add a little bit more size to the muscle fiber to meet a similar challenge in the future.
You must create a daily caloric surplus to give your body the nutrients needed to build muscle. That means you are taking in more calories than you use.
To determine how many calories you need, multiply your body weight by 20. So, a 180-pound guy needs to consume 3,600 calories to give his muscle cells the building blocks for creating new mass.
Those 3,600 calories should be divided into six meals of equal size and spaced around three hours apart to get the most benefit from them. Each meal should have 50% carbohydrates, 30% protein, and 20% healthy fats as its macronutrient ratio. Aim for one gram of protein per pound of body weight.
These are the best protein sources to include in your mass gain diet:
Eggs
Dairy products
Whey protein powder
Lean beef
Chicken breast
Lean pork
Fish
You should also be consuming generous servings of these starchy and fibrous carbohydrates:
Potatoes
Yams
Brown rice
Corn
Pumpkin
Broccoli
Asparagus
Brussels sprouts
Cauliflower
Maintaining Your Gains
The week after you complete the 30-day arm challenge, you should take a break from training your biceps. Then follow a periodization program where you spread out each training phase from a week to a month. Here’s how it will look:
Month One: Hypertrophy 1
Month Two: Strength 1
Month Three: Hypertrophy 2
Month Four: Strength 2
Take a week off from training at the end of the second and fourth phases. You can follow this periodization program continuously to make ongoing gains.
Myths Around Arm Training
Several persistent myths surrounding arm training must be wiped away before every lifter can get the best bang for his lift. Let’s put straight the four most common arm workout fallacies:
Myth #1: You Can Build Arms with a Partial Range of Motion
Everywhere you look, whether in your local gym or on YouTube, you see guys doing partial reps, usually with weights that are far too heavy for them. Make no mistake; this is not a smart way to train. You need to work a muscle through its full range of motion for full development and maximum strength.
Myth #2: Standing Barbell Curls Are All You Need
The standing barbell curl has been the go-to exercise for the biceps since the beginning of organized weight training. As a result, you see a lot of guys rely on it as their sole bicep builder. That, however, is a mistake. Barbell curls allow you to use a lot of weight but have limitations. They do not allow for grip supination to target the different heads of the biceps.
When it comes to the triceps, a lot of guys spend their time on exercises of dubious value that do not allow for much weight, such as triceps kickbacks, when they could be doing moves that allow for a lot of weight, like close grip bench press and dips.
The bottom line is that you do not want to rely on just one or two exercises for arm development – variation is a must for overall development.
Myth #3: It’s All About the Weight
The standing barbell curl has got to be the most abused exercise in the gym. The reason is simple — people try to impress others with how much weight they can curl. As a result, they use so much body swing and momentum that their biceps are getting no stimulation at all.
Don’t be like those guys — leave your ego behind and focus on perfecting your exercise form and increasing your strength. Remember, 5 pounds curled perfectly is much better than 10 pounds with a bad form.
While we’re on the subject of weight, progressive overload should be gradual. So, rather than jumping from a 10-pound to a 15-pound dumbbell on the curl (a 50% increase), look to add just a single pound on the next set (a 10% increase). If your gym has microplates, you can make jumps of just 1-2%, which is even better.
Myth #4: You Can Wing It
The old saying that those who fail to plan, plan to fail is as true on the gym floor as anywhere else. You cannot turn up and train by feel if you are serious about getting results. Instead, you should record every exercise, set, rep, and weight in a training journal. That will allow you to know exactly how many sets, reps, and pounds to target on the next workout.
Most Common Arm Training Mistakes
There is generally no shortage of enthusiasm when it comes to arm training. There are, however, many common mistakes that tend to hold people back from getting anywhere near achieving their potential. Here are three of the common arm training mistakes and what to do about them:
Over-Reliance on Isolation Exercises
Which exercise will get you to bigger arms faster, curls or chin-ups? Pushdowns or triceps dips?
When you encounter someone who trains frequently but has poor arm development, they are usually weak for their body weight in the fundamental heavy compound pulling and pushing exercises.
All exercises can be divided into two main groups — isolation (single joint motions) or compound (gross motor activities). Compound movements often involve two joints, whereas isolation movements only involve one. Curls are single-joint exercises solely using the elbow, whereas chin-ups are compound exercises using both the elbow and the shoulder. Compound movements are the type of exercise that contribute the most to muscle growth. So, you won’t be able to add inches of thick, powerful muscle if you don’t focus on getting stronger at challenging pulling and pushing exercises like chin-ups or presses.
Lack of Arm Training Frequently
In the early stages of weight training, before drugs and protein powders, the training methods differed significantly from those employed today. They worked out their entire bodies three to five days a week, including their arms. Nowadays, training a body part more than twice per week is uncommon. In fact, the most popular bro split involves working out one body part per day and then working out every body part once weekly.
The introduction of steroids is credited with starting the tendency to train body parts sparingly. After bodybuilders began using steroids, training more than once weekly became unnecessary. All they had to do to gain muscle was pound a muscle group long and hard once every week. But for the vast majority of natural lifters, this simply does not work.
You transmit a signal to your muscles to grow when you lift weights. This signal can be measured using a process known as “muscle protein synthesis.” According to studies, this signal increases significantly after exercise, peaks at around 24-48 hours, and then rapidly declines. It reaches baseline and even deviates from baseline after 48 to 72 hours. [1]
This is not a concern for steroid users, but it is for natural lifters. Additionally, studies reveal that the duration of this muscle-building signal decreases with expertise. Only 14 hours may pass with an elevated signal for advanced lifters. You need to frequently send that muscle-building signal if you are like most participants in these trials. Maybe even every day. Sounds simple enough, but if you train and pound your arms daily, the cumulative damage will make you extremely sore, swollen, and over-trained. So, how can we circumvent this issue?
By adjusting the intensity.
Start by exercising your arms thrice weekly at a relatively high intensity. On these days, work out hard, but don’t lift to failure; instead, stop one or two reps shy of it. Divide the volume you currently perform for your arms each week into three workouts.
For most people, this translates to 12–21 sets overall per week for each muscle. For instance, if your objective is to complete 12 sets over the week, perform four sets on Mondays, Wednesdays, and Fridays.
Allowing Workouts to Get Stale
The saying “everything works, but nothing works forever” is certainly true when it comes to gaining muscle. No matter how great your training plan, exercise, and rep range, your body will eventually stop responding. People who find themselves in this scenario frequently increase the intensity or make minor adjustments, such as concentrating more on muscle contractions. They usually end up hitting the dreaded training plateau.
Unless you regularly alter your programming, your body won’t be able to build muscle consistently. Although switching up your workouts is crucial, switching up your rep range is even more important. Most rep ranges are beneficial for gaining muscle, but training in each one is a completely distinct experience.
Consider contrasting sets of 20 reps with sets of doubles. Both rep ranges create muscle, although being very different. Low reps (1–5 reps), moderate reps (8–12 reps), and high reps (15–20 reps) are the three main rep ranges for gaining muscle. Each one of them has been shown to increase muscle mass.
Use low rep ranges to maximize the development of grinding strength, use the low rep ranges. The traditional bodybuilder rep range for muscular development is the moderate rep range. In research, the 8–12 rep range consistently produces the highest muscle growth when other rep ranges are compared head-to-head. Most people undoubtedly get trapped in this rep range for this reason, and after being locked for a few months, their muscles cease reacting.
When used in a cycle with other rep ranges, going as high as 30 reps, this rep range is fantastic. Workouts with this rep range may seem like marathon sessions. They produce the craziest skin-bursting muscle pumps, but they are also draining. Remember that up to 70% of your arm’s volume consists of fluid and non-muscle fiber components. By increasing the ability of your arms to hold more non-muscle fiber structures and fluids, they will grow bigger if you train them to produce insane pumps with high reps. Start with a single rep range, then switch to a different range after a few weeks. Each time, observe how your arms respond.
Key Arm Training Principles
Here are five principles that need to form the foundation of your 30-day arm challenge:
1. Intensity + Volume
Many people who want to focus on arms development are relatively weak in terms of their arm strength. As a result, they cannot lift enough weight to build bigger arms consistently. You will not progress unless you combine intensity with volume.
2. Variety
If you repeatedly do the same thing, your body will adapt and stop responding. As a result, periodization has been a part of organized weightlifting from the beginning. That is why you must switch between intensification (strength work) and accumulation (hypertrophy work).
3. Targeted Stimulation
The key job of the arm muscles is elbow flexion and extension. The elbows flexors consist of four muscles:
The brachialis
The brachioradialis
The pronator teres
The bicep brachii (long head + short head)
Each of these muscles responds differently to stimuli. For example, the brachialis responds better to force, while the brachioradialis responds better to speed. Changing the grip also changes the focus of the exercise. A pronated grip targets the brachialis, while a supinated grip hits the biceps brachii. Even though the exercises may seem similar, they have a very different effect on the arm muscles.
4. Prioritization
To prioritize your arm development, you must train them at the beginning of the week. This applies to your training week cycle and your specific workout. So, arm training should be on Day One, and you should train your arms first during that workout. That way, you can pour all your training energy into your arm workout while you are fresh.
5. Progressive Overload
When you work a muscle, the stress leads to micro tears within the muscle fiber. Proper nutrition and rest allow the muscle to get bigger and stronger to meet that stress in the future. So the muscle can meet the previous stress level in the next workout. Unless you add extra stress in the form of either more weight or reps, it will not be overly stressed, and the micro-tears that lead to growth will not occur.
Read also: Progressive Overload: The Science Behind Maximizing Muscle Growth
Bonus Section: How To Improve Arm Vascularity
Nothing says badass like a pair of big and vascular arms. Vascularity refers to the clearly visible veins running throughout the body. A vast network of veins crisscross your body. These veins are typically not visible as they are covered by body fat that lies underneath the skin.
The pinnacle of fitness is having a muscular body that is also vascular. It announces that you are in excellent physical condition with little body fat. Of course, there are a lot of folks who have never set foot inside a gym but have visible veins. Some people are genetically predisposed to develop insane vascularity. There are also several medical problems that increase a person’s vascularity.
Even if you were born on the wrong side of the veiny genetic pool, there are definitely things you can do to improve your vascularity:
1. Reduce Your Body Fat Percentage
The more fat you have, the less noticeable your veins will be. Therefore, reducing your body fat percentage is the first thing you should do to highlight your vascularity.
Men must be in the 10 to 12 percent body fat range to have clearly visible veins. On the other hand, women must be even lower.
The first thing you need to do is enter a negative calorie balance. The difference between the calories you burn off and consume should ideally be 500 calories.
Second, drastically reduce your complex carb intake. The timeframe immediately following your workouts is the only time you should be eating carbohydrates. Approximately an hour after your workout, consume a meal or smoothie that is 50% carbs and 30% protein.
Add steady-state cardio to your weight training sessions if you’re trying to get vascular. Most of the calories you burn while exercising with high-intensity interval training (HIIT) will come from your glycogen stores. The calories you burn from steady-state cardio will come from your body fat reserves.
2. Strength Training
Contrary to popular belief, doing a lot of high rep sets with lesser weights is not the greatest approach to developing arm vascularity. The best technique to develop size and vascularity simultaneously is through heavy training in the 8–12 rep range. Blood pumps through the body more intensely the harder you train. The veins enlarge as a result, making them easier to observe.
You should end your workout with high-repetition sets to achieve a maximum pump. This will saturate the working muscle with blood, giving it the impression that it is about to explode. This kind of exercise is a component of Hany Rambod’s FST-7 program for bodybuilders trying to get into a super-ripped (and veiny) condition.
3. Include Isometrics
You should perform isometric holds during your recovery period and after your workout to further improve your vascularity.
4. Cut Water
A layer of fat beneath the skin will prevent your veins from peeking through. Water can also get between your veins and your skin. The bodybuilders on the Mr. Olympia stage appear so diced because they have removed most of the water from under their skin.
Wrap Up
The 30-Day arm challenge works. So long as you stick to the plan, you will develop significantly bigger and stronger biceps, triceps, and forearms. And those arms will not only be big but also defined. Put your all into this program with total dedication, belief, consistency, and grit, and you’ll be rewarded with arms to impress!
References
MacDougall JD, Gibala MJ, Tarnopolsky MA, MacDonald JR, Interisano SA, Yarasheski KE. The time course for elevated muscle protein synthesis following heavy resistance exercise. Can J Appl Physiol. 1995 Dec;20(4):480-6. doi: 10.1139/h95-038. PMID: 8563679.
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Intermittent Fasting Blueprint For Women Over 50
As people age, it becomes tough for them to maintain a healthy weight and a slender body. This is especially true for women over 50 experiencing menopause. During menopause, they encounter a sudden dip in estrogen levels and other hormonal imbalances that lead to increased abdominal fat, mood swings, rapid muscle loss, osteoporosis, a slow metabolism, sleep disturbances, depression, anxiety, and stress.[1]
Insulin resistance and loss of body and bone mass are the root causes of various health issues associated with aging in women over 50. Plus, a sedentary lifestyle is a major contributor to weight gain in women over 50.
In such a scenario, maintaining a healthy lifestyle that includes eating nutritious food, sleeping well, being active, and managing stress is essential to combating age-related issues. Time-restricted feeding or intermittent fasting has been shown to benefit seniors by improving insulin resistance and reducing body weight and inflammation.[2]
In this article, we will delve more deeply into what intermittent fasting is, its benefits, and how it works to retain muscle mass, improve metabolism, and keep weight in check in women over 50.
What is Intermittent Fasting?
Intermittent fasting involves cycling between voluntary fasting and non-fasting over a given period. However, it does not focus on restricting calories; rather, it emphasizes how much time you abstain from eating. It encourages eating only in a specific time window, and you consume no calories for the rest of the day.
However, keeping yourself hydrated during the fasting period is crucial. So you must drink water and zero-calorie beverages like black coffee or tea (of course, without sugar or cream) throughout the fasting period.
You can eat normally at the end of the fasting window. A balanced diet consisting of healthful foods is always encouraged. It is recommended for women over 50 to eat a balanced diet, as it helps boost your metabolism, reduces insulin resistance, and alleviates other hormonal issues.
However, you must keep yourself away from inflammatory foods such as sugary and carbonated drinks, refined sugar and grains, fried food, processed meat, etc., as these can exacerbate the adverse effects of menopause, such as hot flashes.
There are several types of intermittent fasting, of which some of the most popular are:
Time-restricted eating (TRE): It involves alternating between periods of restricting calories and eating normally.[3] An example of TRE is the 16/8 method, which includes calorie restriction for 16 consecutive hours and consuming food within the rest of the eight-hour window. It is a popular method as it is the most doable and least restrictive, which can suit the schedule of most people.
The 5:2 method: This method includes eating normally for five days and restricting your calorie intake to 500 calories for two non-consecutive days of the week.
Alternate day fasting: It involves fasting on every alternate day and eating. However, you can consume a maximum of 500 calories on fasting days. Research says this method is beneficial for shedding weight, improving heart conditions, and lowering oxidative stress and inflammation.[4]
Benefits of Intermittent Fasting For Women Over 50
According to research, intermittent fasting can benefit women over 50 in various ways, including:
Improved metabolic and heart health [5][6]
Better weight loss [7]
Type 2 diabetes management [8]
Increased insulin sensitivity [9]
Preventing metabolic syndrome, which generally leads to neurological disorders [10]
Enhanced circadian rhythm [11]
Improved conditions such as anxiety, depression, and insomnia [12]
Improved fitness levels and athletic performance [13]
Reduced inflammation and improved liver and gut health [14][15][16][17]
Enhanced cognitive function [18]
Does Intermittent Fasting Work for Women over 50?
Yes, it does. Intermittent fasting has shown promising results in both premenopausal and postmenopausal women. A 2020 study indicated that intermittent fasting reduces fat mass, insulin levels, insulin resistance, and blood pressure, regardless of sex or menopausal status. It also reduces LDL cholesterol levels, a potential risk factor for heart disease in post-menopausal women [19].
Another study revealed that time-restricted feeding, or TRF, is beneficial in reducing fasting insulin, insulin resistance, fat mass, and oxidative stress in both pre and postmenopausal women. It also helps improve their metabolism. [5]
Since estrogen levels in women over 50 decline naturally, pre and postmenopausal women are at a higher risk of gaining weight, developing cardiovascular disease, and having problems with blood sugar regulation. Intermittent fasting helps alleviate these issues. [20]
Intermittent Fasting and Diet Quality
Although intermittent fasting is beneficial for overall metabolic health, you should exercise caution while choosing your food. Additionally, you must carefully watch your activity schedule, sleep quality, and stress management.
Your diet must include whole foods such as grains, legumes, vegetables, and fruits. Since women over 50 are at a greater risk of losing muscle mass and developing fat mass, your diet should also have enough protein (Paleo or Mediterranean diets are good options).
As people grow older, they naturally lose muscle mass. This problem increases if you don’t remain physically active or do not consume enough protein in your diet. Losing muscle mass causes metabolic dysfunction and fat gain.
Since intermittent fasting involves calorie restriction, it may lead to a lower protein intake. If women over 50 do not consume their goal protein within the eating window, they may lose muscle mass. Thus, you must carry out strength training and optimize your protein consumption to overcome this issue.
How Much Protein Do You Require?
Animal Protein Sources
The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight to maximize muscle health. However, your body does not efficiently use dietary protein as you age. Hence, you need more protein to maintain muscle health. [21]
Experts recommend elderly adults consume 1.2 to 2 grams of protein per kilogram of body weight daily. [22]
For example, if you are over 50 and weigh 55 kilograms (121.25 pounds), you must consume at least 66 to 110 grams of protein daily, or possibly more.
Optimizing Protein Intake When Fasting
Women over 50 that are intermittent fasting are more likely to fall short of their protein intake goal than women eating a normal diet. In such a scenario, you may maintain your muscle mass by engaging in strength training and optimizing your dietary protein intake.
Here is a list of some protein-rich foods and the amount of protein per serving.[23]
Protein Source
Serving Size
Amount of Protein (gm)
Whey protein
3 scoops
50
Chicken gizzard
1.0 cup chopped or diced
44
Yellowtail fish
0.5 fillets
43
Black beans
1 cup
42
Chicken breast
3 ounces
28
Turkey breast
3 ounces
25
Pork
3 ounces
23
Salmon
3 ounces
22
Tuna
3 ounces
22
Shrimp
3 ounces
20
Greek yogurt
6 ounces
18
Cottage cheese
4 ounces
14
Soy nuts
1 ounce
12
Lentils
½ cup
9
Pumpkin seeds
1 ounce
9
Milk
1 cup
8
Soy milk
1 cup
8
Almonds
1 ounce
7
Egg
1 large
6
Quinoa
½ cup
4
Chia seeds
1 ounce
5
It is evident from the above list that animal-based foods are packed with protein. But that does not mean you should only consume animal proteins. You must incorporate various foods into your diet to reach your protein target.
Is Intermittent Fasting Right For You?
Intermittent fasting not only benefits overweight people or folks with metabolic disorders, but it also benefits people who are of normal weight and are healthy. When you consider intermittent fasting, you must know whether it is right for you.
Intermittent fasting is good for you if you:
Feel good when eating a restricted diet
Don’t have a negative relationship with food
You feel better when you do short-term liquid-only fast
Intermittent fasting is not for you if you:
Feel dizzy, exhausted, irritable, and hungry upon skipping a meal
Always are constantly hungry
Feel uncomfortable during a fast
Fasting Tips for Women Over 50
Women over 50 can follow the following fasting tips when considering intermittent fasting.
Start Small
If you are new to intermittent fasting, keeping the fasting windows short is always recommended. You can start with overnight fasting, which is fasting from dinner to breakfast. If you feel comfortable with it, then increase your fasting hours gradually.
Don’t Restrict Your Calories Too Much
Intermittent fasting allows you to consume the required calories within the eating window. But most people restrict themselves and end up in a calorie deficit. Cutting down too many calories can impair your metabolism, and you will begin to lose muscle mass instead of gaining it. Your blood pressure may rapidly decrease, and you may encounter an electrolyte imbalance. Instead, you can maintain a minor calorie deficit to avoid these issues and obtain better results.
Prioritize Your Protein Intake
Insufficient protein can lead to sarcopenia, which is age-induced muscle loss. Insufficient protein can also impair your immunity and make you fall ill very often. It may also decrease your overall strength.
Focus on Strength Training
Complement intermittent fasting with strength training. It can help you retain muscle mass and strength.[24]
Retaining muscle mass as we age is difficult, eventually resulting in muscle loss and weight gain. However, regular strength training exercises and consuming sufficient protein can help overcome this issue.
Keep a Check on Electrolyte Imbalances
Extended intermittent fasting can lead to electrolyte imbalances by drastically dropping your sodium and potassium levels. This can lead to muscle cramps, headaches, and fatigue. Drinking electrolyte water, coconut water, and eating electrolyte-rich foods such as spinach can boost your electrolyte levels.
Always Focus on a Nutrient-Dense Diet
Although intermittent fasting focuses on when to eat only, what to eat is equally crucial to sustain fasting in the long run and maintain good health. Your diet should comprise whole grains, complex carbs, lean proteins, healthy fats, and enough fiber. Additionally, your water intake should also be intact. Eating a healthy and balanced diet can help combat many chronic diseases and keep you healthy. Skipping refined, deep-fried, excessively salty, sugary, and packed foods is highly recommended.
Frequently Asked Questions
1. How many hours should a woman over 50 do intermittent fasting?
If you are new to intermittent fasting, keeping the duration of fasting short is always recommended. You can start with an overnight fast of 12 hours. This refers to fasting from dinner to breakfast. If you feel comfortable with it, then increase your fasting hours gradually.
2. Is intermittent fasting safe for women over 50?
According to research, intermittent fasting is safe for women over 50 [25]. However, you must consult your healthcare provider if you encounter conditions like hypoglycemia, dizziness, weakness, fatigue, or muscle loss.
3. What is the best intermittent fasting method for menopausal women?
16:8 Intermittent fasting is believed to be the most convenient method for menopausal women, as it is much more flexible to follow.
Bottom Line
Women over 50 undergo several bodily changes, such as weight gain, increased blood glucose levels, insulin resistance, rapid muscle loss, a slow metabolism, mood swings, anxiety, etc., during menopause. These occur due to the decrease in estrogen levels and hormonal imbalances.
Although research is limited, some studies indicate that intermittent fasting can benefit women over 50 with weight loss, reduced insulin resistance, blood glucose, and LDL cholesterol. It may improve heart and metabolic health as well. Before starting any intermittent fasting plan, consult your healthcare provider, especially if you have any pre-existing health conditions.
References
Peacock, K., & Ketvertis, K. M. (2022, August 11). Menopause – StatPearls – NCBI Bookshelf. Menopause – StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK507826/
Lin, S., Oliveira, M. L., Gabel, K., Kalam, F., Cienfuegos, S., Ezpeleta, M., Bhutani, S., & Varady, K. A. (2020, October 31). Does the weight loss efficacy of alternate-day fasting differ according to sex and menopausal status? PubMed Central (PMC). https://doi.org/10.1016/j.numecd.2020.10.018
Soliman, G. A. (2022, October 28). Intermittent fasting and time-restricted eating role in dietary interventions and precision nutrition. PubMed Central (PMC). https://doi.org/10.3389/fpubh.2022.1017254
Johnson, J. B., Summer, W., Cutler, R. G., Martin, B., Hyun, D. H., Dixit, V. D., Pearson, M., Nassar, M., Maudsley, S., Carlson, O., John, S., Laub, D. R., & Mattson, M. P. (2006, December 14). Alternate Day Calorie Restriction Improves Clinical Findings and Reduces Markers of Oxidative Stress and Inflammation in Overweight Adults with Moderate Asthma. PubMed Central (PMC). https://doi.org/10.1016/j.freeradbiomed.2006.12.005
Changes in body weight and metabolic risk during time-restricted feeding in premenopausal versus postmenopausal women – PubMed. (2021, October 15). PubMed. https://doi.org/10.1016/j.exger.2021.111545
Intermittent fasting for the prevention of cardiovascular disease – PubMed. (2021, January 29). PubMed. https://doi.org/10.1002/14651858.CD013496.pub2
Effects of Intermittent Fasting in Human Compared to a Non-intervention Diet and Caloric Restriction: A Meta-Analysis of Randomized Controlled Trials – PubMed. (2022, May 2). PubMed. https://doi.org/10.3389/fnut.2022.871682
Effect of Intermittent Compared With Continuous Energy Restricted Diet on Glycemic Control in Patients With Type 2 Diabetes: A Randomized Noninferiority Trial – PubMed. (2018, July 6). PubMed. https://doi.org/10.1001/jamanetworkopen.2018.0756
Clinical Implications for Women of a Low-Carbohydrate or Ketogenic Diet With Intermittent Fasting – PubMed. (2021, April 1). PubMed. https://doi.org/10.1016/j.nwh.2021.01.009
Fasting as a Therapy in Neurological Disease – PubMed. (2019, October 17). PubMed. https://doi.org/10.3390/nu11102501
Longo, V. D., & Panda, S. (n.d.). Fasting, circadian rhythms, and time-restricted feeding in a healthy lifespan. PubMed Central (PMC). https://doi.org/10.1016/j.cmet.2016.06.001
Berthelot, E., Etchecopar-Etchart, D., Thellier, D., Lancon, C., Boyer, L., & Fond, G. (2021, November 5). Fasting Interventions for Stress, Anxiety, and Depressive Symptoms: A Systematic Review and Meta-Analysis. PubMed Central (PMC). https://doi.org/10.3390/nu13113947
Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis – PubMed. (2018, May 1). PubMed. https://doi.org/10.1111/sms.13054
Effects of intermittent fasting diets on plasma concentrations of inflammatory biomarkers: A systematic review and meta-analysis of randomized controlled trials – PubMed. (2020, December 1). PubMed. https://doi.org/10.1016/j.nut.2020.110974
The effects of Ramadan intermittent fasting on liver function in healthy adults: A systematic review, meta-analysis, and meta-regression – PubMed. (2021, August 1). PubMed. https://doi.org/10.1016/j.diabres.2021.108951
Repercussions of intermittent fasting on the intestinal microbiota community and body composition: a systematic review – PubMed. (2022, February 10). PubMed. https://doi.org/10.1093/nutrit/nuab108
Changes in human gut microbiota composition are linked to the energy metabolic switch during 10 d of Buchinger fasting – PubMed. (2019, November 12). PubMed. https://doi.org/10.1017/jns.2019.33
Gudden, J., Vasquez, A. A., & Bloemendaal, M. (2021, September 10). The Effects of Intermittent Fasting on Brain and Cognitive Function. PubMed Central (PMC). https://doi.org/10.3390/nu13093166
Does the weight loss efficacy of alternate day fasting differ according to sex and menopausal status? – PubMed. (2021, February 8). PubMed. https://doi.org/10.1016/j.numecd.2020.10.018
Menopause, but not age, is an independent risk factor for fasting plasma glucose levels in nondiabetic women – PubMed. (2007, June 1). PubMed. https://doi.org/10.1097/01.gme.0000247014.56254.12
Protein Consumption and the Elderly: What Is the Optimal Level of Intake? – PubMed. (2016, June 8). PubMed. https://doi.org/10.3390/nu8060359
Baum, J. I., Kim, I. Y., & Wolfe, R. R. (2016, June 8). Protein Consumption and the Elderly: What Is the Optimal Level of Intake? PubMed Central (PMC). https://doi.org/10.3390/nu8060359
Nutrient Lists from Standard Reference Legacy (2018) | National Agricultural Library. (n.d.). Nutrient Lists From Standard Reference Legacy (2018) | National Agricultural Library. https://www.nal.usda.gov/human-nutrition-and-food-safety/nutrient-lists-standard-reference-legacy-2018
Keenan, S., Cooke, M. B., & Belski, R. (2020, August 6). The Effects of Intermittent Fasting Combined with Resistance Training on Lean Body Mass: A Systematic Review of Human Studies. PubMed Central (PMC). https://doi.org/10.3390/nu12082349
Domaszewski, P., Konieczny, M., Pakosz, P., Bączkowicz, D., & Sadowska-Krępa, E. (2020, June 10). Effect of a Six-Week Intermittent Fasting Intervention Program on the Composition of the Human Body in Women over 60 Years of Age. PubMed Central (PMC). https://doi.org/10.3390/ijerph17114138
Dana Linn Bailey Shares Physique Update at 40 Years Old, Post-Workout Shake + Lunch
Women’s Physique trailblazer Dana Linn Bailey continues to make strides toward her latest body transformation. In a YouTube video, Bailey shared a physique update at 40 years old and offered fans a look into her post-workout shake and lunch.
“We’re doing a physique update because we just ended week three. We’re into week four of my challenge. I can’t say I’m happy. I’m not this happy. I’ve probably gained muscle if anything, so we’re going to do a little physique update,” DLB shared.
Within three years of starting her professional career, DLB became the inaugural Women’s Physique Olympia champion. She proved herself on the sport’s biggest stage with incredibly defined shoulders, a slim waist, and an equally balanced lower body.
Dana’s last Olympia show saw her take runner-up to Juliana Malacarne. And while she’s accepted life in retirement, she’s been tempted to come back and compete ever since. In a Cutler Cast Podcast, Dana opened up about her health issues and natural status. At the time, she made it clear to fans that she would undergo drug tests weekly if she in fact announced her comeback.
In June, Dana Linn Bailey decided to transform her physique, a challenge she has titled ‘Summer Shredded 4.0.’ DLB clarified that her challenge isn’t just a solution for weight loss but will also help with building muscle. This is her fourth workout challenge of this series.
Dana Linn Bailey Gives ‘Summer Shredded’ Physique Update at 40: “My Training Has Been Awesome”
Bailey explained that she’s had family in town so her weight loss isn’t where she’d like it to be. However, she plans to change that in the coming weeks.
“Honestly, I probably – my training has been awesome, haven’t missed a day of training but I have definitely missed cardio. We’ve had family in town for the last 10 days, we have you guys here and my day. Amazing.
So, I probably gained muscle, gained some, I didn’t lose any weight, let’s just say that. So, for the next five weeks, I’m going to focus, once these guys get out of here and my family leaves, I’m going to focus heavily on adding my cardio back in because I’ve only been doing it like once a week.”
Dana Linn Bailey/YouTube
Post-workout Shake
Bailey moved on to a post-workout shake to fulfill her protein requirements.
“Just finished up shoulder day so, we’re actually training after this, you just won’t see this until a later day. Getting my protein in. I did about 8-10 ounces of water. One scoop of Vanilla Isotope from REDCON1,” Dana said. “I did a heaping tablespoon of the Nuts ‘n More cookie dough. My other favorite from them is Oreo, so good.”
“There’s only one gram of fat per two tablespoons. So, you get the taste of peanut butter without all the fat so I love it. You can get PB2, Nuts ‘n More happens to be the best. They have awesome flavors. And I also added a half a banana for some carbohydrates, gains,” said Bailey.
Lunch
For lunch, Bailey had a bodybuilding staple: chicken and rice, but she jazzed it up with Japanese Barbecue Sauce.
“For lunch we have boring, not boring, it’s not boring at all, I actually grilled my chicken this time, it tastes amazing. Just some chicken and rice, and you’re like ‘What’s all that stuff on it?’ This [Japanese barbecue sauce], you might have seen this from another video, their hot and spicy happens to be fantastic.”
Despite stepping away from the sport, Dana’s commitment to working out is a top priority. She pushes herself through workouts with anyone and that includes bodybuilding royalty. Last July, Bailey and four-time Mr. Olympia Jay Cutler teamed up for a chest and triceps training session.
Months later, Dana Linn Bailey was led through an FST-7 workout by bodybuilding coach Hany Rambod. During the routine, Rambod emphasized the importance of controlling the eccentric motions in each repetition. Rambod is responsible for coaching a number of top-tier athletes, such as Derek Lunsford, Hadi Choopan, and Andrei Deiu.
Body transformations have become an immensely popular trend in fitness as of late. Cutler is currently in the middle of what he’s calling a ‘Fit-for-50’ challenge. He plans to get in the best shape possible since retiring 10 years ago. From training thoughts to workouts and nutrition, Cutler has been transparent with fans about his new goal.
Similar to Dana Linn Bailey, former seven-time 212 Olympia Flex Lewis is taking on a fitness challenge at 40 years old. He plans to collaborate with the best athletes from different sports. Flex shared that one of his biggest areas of focus will be cardiovascular health. Lewis’ first multi-sport workout video just went live, as he pushed the reigning World’s Strongest Man Mitchell Hooper through a brutal shoulders training session.
DLB’s physique is a testament to the time and effort she puts into healthy living and working out. Her plan for the future is to incorporate more cardio now that her schedule will allow for it.
RELATED: Video: Bodybuilder Dana Linn Bailey Goes Through A Gains Unlocking Push Day Workout
You can watch the full YouTube video below:
Published: 14 July, 2023 | 5:18 PM EDT
Derek Lunsford Shares Health Update 16 Weeks from 2023 Olympia, Expects Baby in 2024
Bodybuilding star Derek Lunsford is entering his latest prep with a little extra motivation. In a recent YouTube video, Lunsford showed off his physique, shared a health update, and revealed he’s expecting a child in 2024.
“Probably not too much more size. We just started prep. I’m going to start re-comping at this weight. Right around 260 or right under that in the morning. So, I’ll probably stay at this weight and slowly bring it down,” Lunsford shared.
Last year, Lunsford dominated headlines following the statement he made guest posing at the Pittsburgh Pro. He held his own standing against major names in the category such as Nick Walker, Hunter Labrada, Brandon Curry, and Quinton Eriya. His exciting appearance in Pittsburgh in part convinced Olympia to extend him a special invite to compete in the Open division, which he accepted.
When the smoke cleared on Mr. Olympia’s stage last December, the finals saw Nick Walker, Lunsford, and his teammate, Hadi Choopan battle for gold. Mamdouh ‘Big Ramy’ Elssbiay was dethroned in a shocking upset. This paved the way for Choopan to win his first Sandow trophy.
Unlike in 2022, Lunsford was able to dedicate an entire off-season to his Olympia prep this year. He’s been open about his mindset heading into the show and is confident he has the tools and work ethic to take down the champ.
Derek Lunsford Shares Blood Work, Physical Therapy Session, Expects Baby in 2024
Lunsford received a blood screening to ensure his health markers were on point before his prep ramps up.
“I’m just starting my prep for Olympia officially, officially. I’ve been training hard all year you know, it’s the lifestyle so it’s year-round but now we’re about to really ramp things up for the Olympia. We’re just over 16 weeks out. I hit up Jimmy, I was like, ‘Hey man, I need to get my blood work done, and make sure my health markers are good.’ I feel good, but I want to know internally that I’m 100%,” said Derek Lunsford.
Lunsford underwent physical therapy next, which he said improved his overall mobility.
“Man my arms move way further than I thought they were going to,” shared Lunsford. “Already feeling better, for real. Listen, I know it doesn’t take just one time to fix a problem, because like I said, I’ve been feeling a little bit of – I need to increase my range of motion doing overhead presses, bicep curls, triceps extensions have kind of been bothering me and stuff lately. The thing is, first and foremost, you got to get it addressed. Preferably ASAP.
Me, I’ve kind of been letting it linger a little bit over these last couple of months. It’s not getting any better and it’s not getting any worse. I was like listen, enough is enough, let’s go see Tara and get it addressed immediately. I don’t expect it to be 100% perfect after one time. I think it’s important you consistently come back and get it worked on and stuff.”
Before the video concluded, Lunsford and his partner shared a touching moment on the beach where they announced that they are expecting a baby in 2024.
In addition to health and training updates, Lunsford has kept fans in the loop on his nutrition as he enters contest prep. He recently showed off a full day of eating and supplements. To ensure his physique is Olympia-ready, Lunsford is consuming five whole food meals a day with protein shakes.
Active bodybuilders and retired Pros have been vocal about their favorites ahead of 2023 Olympia. Nick Walker doesn’t believe Choopan will be a problem this year. He underlined that the next title will be claimed by either himself or Lunsford.
However, if you ask eight-time Mr. Olympia Ronnie Coleman about his biggest frontrunner, he’d say Derek Lunsford. Not only that, but Coleman dubbed Lunsford as his favorite bodybuilder of the current era. Meanwhile, William Bonac, who is taking a year off to focus on improvements, is confident Choopan will repeat as champion this Nov.
Given his ability to improve year-to-year, Lunsford remains committed to his goal of becoming the only man to win both the 212 and Open Bodybuilding Mr. Olympia titles.
RELATED: Derek Lunsford Builds Huge Back and Biceps With Legend Ronnie Coleman
You can watch the full video from Derek Lunsford’s YouTube channel below:
Published: 14 July, 2023 | 3:55 PM EDT
RIP Gustavo Badell + Is Hadi still the favourite ? Can Derek stop Hadi ? Logan looking on point
#MrOlympia , #Bodybuilding , #bodybuildingupdates RIP Gustavo Badell + Is Hadi still the favourite ? Can Derek stop Hadi ? Logan looking on point for Texas pro 2023 @HadiChoopanOfficial , @dereklunsford_ , @TexasOak , @NickWalker39 @FreakinRicanVids Timestamps 0:00 Gustavo Badell 0:31 History 1:51 Hadi Choopan 3:09 Derek Lunsford 3:53 Logan Franklin 4:42 top 6 ?…
Flex Lewis Takes Strongman Mitchell Hooper Through Insane Shoulder Workout for Max Gains
Despite his retirement from bodybuilding, Flex Lewis‘ love for the sport is undeniable anytime he’s inside his home gym, The Dragon’s Lair. In a recent bodybuilding/strongman collaboration, Lewis led the reigning World’s Strongest Man Mitchell Hooper through a challenging shoulders training session.
Lewis is a decorated IFBB Pro and the most successful 212 Bodybuilding athlete of all time. From 2012-2018, ‘The Welsh Dragon’ dominated his class at the prestigious Mr. Olympia competition. During his tenure, Lewis managed to defeat Hadi Choopan (current Mr. Olympia), Derek Lunsford, Shaun Clarida (current two-time 212 Olympia), and other veterans en route to building his legacy.
Last May, Lewis decided to retire. The decision was difficult for Lewis to accept considering he had been teasing a move into the Men’s Open division for some time. Instead, Derek Lunsford received a special invite last year, which he cashed in to take second place in his Open debut on the Olympia stage.
In the strongman world, Mitchell Hooper reigns supreme. Hooper won 2023 Arnold Strongman gold in March. Riding high, he took that momentum to the crown jewel of strongman competitions – The World’s Strongest Man. At the event in April, Hooper won first and defeated Tom Stoltman and Oleksii Novikov in an exciting battle. Currently, Hooper is in preparations to compete at the upcoming 2023 Shaw Classic, taking place Aug. 19-20.
This isn’t his first interaction with Flex Lewis either. Hooper joined Lewis for a deep Straight Outta the Lair Podcast earlier this month. Hooper was candid and spoke honestly about mental health. Switching gears, Lewis gave Hooper a look into the bodybuilding world with a brutal workout.
Flex Lewis Puts Strongman Mitchell Hooper Through Shoulder-Blasting Workout
Find a list of the exercises used by Lewis and Hooper below:
Standing Lateral Raise machine (dropset to failure)
Seated Shoulder Press Machine (2 sets to failure)
Forward Lean Pec Deck Fly (superset/ with Reverse Pec Fly)
Standing Lateral Raise machine (dropset to failure)
For machine standing lateral raises, Lewis said ‘spike at the top’ of the movement and prioritize control. He shared that bodybuilding legend Dorian Yates taught him that neglecting the negative is one of the biggest mistakes lifers make.
“Spike at the top, there we go. It feels like you’re driving through. There’s somebody inside that shoulder that’s trying to fucking punch through. That’s the connection at the top. Yes, control,” Flex Lewis explained.
“No [these are not working sets]. A lot of guys in general when they come to the gym it’s not me saying anything about, we’re talking about generalizations of guys that want to progress in bodybuilding. Almost always, they neglect the negative. There’s zero control. Dorian Yates told me that is going to be one of your best friends. Control the negative. You’re truly fighting that negative mindset of zoning out. In this case, sideways, up, hold, control, 3, 2, 1, up.”
Lewis believes ‘fighting the negative’ is essential to unlocking shoulder gains.
“I’m zoned out completely and truly fighting the whole negative and I can feel everything fighting themselves, every little muscle tissue,” added Lewis. “Let’s do a little drop set, we’ll do 200, down to 140, down to 100 [pounds].”
Seated Shoulder Press Machine (2 sets to failure)
On the seated shoulder press machine, Hooper was impressed with Lewis’ endurance and strength. He believes strongmen can ‘take a page’ from bodybuilders inside the gym.
“You guys [bodybuilders] when you take everything and make it strict. You would beat us [strongmen] in a lot of things. That would beat anyone in strongman but if you took it and put it to a log where you actually use your body to drive,” said Mitchell Hooper. “There’s a page we can take from your guys’ book though. If you get that strong training bodybuilding. You train bodybuilding as a 10-15% of your workout, there’s good evidence to say that muscle thickness is just going to win at a certain stage.”
“I was going to help you, but he didn’t fucking help me so I thought fuck this guy. What I find is what a lot of people do especially with rear delts, they will put an ungodly amount of weight on and everything just goes to shit. You’ll see there’s no correct form. Everything is not fluent,” said Lewis.
Forward Lean Pec Deck Fly (superset/ with Reverse Pec Fly)
Lewis and Hooper finished with a forward lean pec deck fly before calling it a day. Hooper was toasted after the workout and impressed with the pump.
“For us bodybuilders when we are doing a back double biceps, this is what’s going to be lighting up every last separation. Superset. Killer,” said Lewis. “Squeeze the front delts and drive, and squeeze.”
“It’s amazing how you lean into and there’s no chest at all,” said Hooper.
“You feel it in the front delts?” asks Lewis.
“Yeah, it’s lighting up,” responded Hooper. “I’m burnt.”
Hooper isn’t resting on his laurels despite having nailed down two of the most prestigious titles in strongman. He continues to showcase his strength in preparation for the Shaw Classic. The last time fans saw him in action, Hooper turned heads with a 463-pound bench press for a three-rep personal record.
Even outside of strongman, the wins for Hooper keep stacking up. Months ago, he broke Tom Platz’s legendary 1992 squat-off record, which stood at 525 pounds for 23 reps. Hooper surpassed him by one rep for a total of 24.
This wasn’t the first bodybuilding/strongman workout collaboration. Last year, Men’s Open talent Nathan De Asha joined former WSM champs/brothers Tom and Luke Stoltman for a special training session. In addition, Flex Lewis teamed up with Eddie ‘The Beast’ Hall for an arms workout. Hall is currently in preparation for his move to bodybuilding in the Classic Physique division. He’s shared physique updates ahead of his anticipated debut.
While bodybuilding training differs from strongman training, Hooper was blown away by the intensity of Lewis’ workout in the end.
RELATED: A Look into World’s Strongest Man Mitchell Hooper’s Day
You can watch the full video from Mitchel Hooper’s YouTube channel below:
Published: 14 July, 2023 | 11:08 AM EDT
Building Muscle After 50: Guidelines and Workout Program
Strength training, bodybuilding, and powerlifting are often seen as activities best suited to people in their 20s and 30s. And, let’s be frank, things like the size of your biceps, rock-hard abs, or your bench press one rep-max are a much bigger deal when you’re young.
Folks in their 50s are usually less interested in athletic performance or looking like a Greek god or goddess. Instead, they’re more focused on warding off middle-aged weight gain, managing their blood pressure and cholesterol, or avoiding the aches and pains that come with getting older.
However, not only is strength training still important as you age, it could actually help you live longer.
Forget about lifting weights to look good, although that’s still a benefit even with you’re in your 50s. Building muscle improves many aspects of your health and fitness, including pushing back the day of your funeral!
In this article, we reveal some of the biggest benefits of building muscle in your 50s, how to do it, and a program to follow. We’ll also answer your most common after-50 strength training questions.
The Benefits of Building Muscle After 50
Humans are, by nature, lazy. This is no bad thing because it’s this laziness and inherent drive to preserve energy that has led to most of the technological advancements and luxuries that we now take for granted.
We use mechanized transport instead of walking, mains water instead of drawing water from wells, electric lights instead of fire, and supermarkets instead of hunting and gathering. Life is, by and large, pretty easy.
However, that laziness means that many people are sedentary and struggle to find the motivation to exercise regularly. Because of this, it is critical to understand the benefits of working out.
Knowing the benefits will give you a greater reason to participate and stick to your workout routine. You’ll know WHY you are doing it, which can be a powerful motivator. The next time you are thinking of skipping a workout, just remind yourself of all the benefits you’ll be missing out on:
Muscle and strength preservation
Muscle mass naturally peaks in your mid-30s and declines by between 3-8% per decade after that. This muscle loss is called sarcopenia and helps explain why older people are usually far weaker than their younger counterparts. Age-related muscle loss can have a significant impact on many aspects of your life, from your ability to walk to your balance to being able to get out of bed to longevity (1). Muscle loss is also closely linked to poorer mental and physical health.
The good news is that regular strength training can slow this rate of muscle loss to a crawl, and you can also regain lost muscle at almost any age. Sure, building muscle is more challenging in your 50s than in your 20s and 30s, but you can still do it.
Easier weight management
As muscle mass tends to decline with age, fat mass increases (2). This is often called middle-aged spread, referring to the gradual expansion of the waistline. Losing muscle decreases your metabolic rate, and being less physically active means you are more likely to have a calorie surplus. All these factors contribute to weight gain.
Building muscle can help make it easier to maintain your weight or lose fat. Muscle is metabolically active tissue and uses more calories than fat. Preserving your muscle mass can help prevent the metabolic slowdown generally associated with advancing age.
Increased bone mass
Like your muscles, bone mass also decreases with age. This is called osteopenia, which, if ignored, can become osteoporosis, a medical condition characterized by weak, porous, fracture-prone bones.
When you strength train, your muscle pull on your tendons which, in turn, pull on your bones and the tissue surrounding them, called the periosteum. This stimulates the osteoblast cells, which are responsible for bone growth.
As your muscles get stronger, so too do your bones. Stronger bones are less prone to fractures. Broken hips are a leading cause of disability in older people (3).
Blood glucose management
While it’s normal for your blood glucose levels to rise and fall, chronically elevated blood glucose can have a significant impact on your long-term health. If unchecked, chronically high blood glucose can lead to:
Diabetes
Obesity
Kidney disease
Heart disease
Circulatory problems
Impaired immunity
Nerve damage
Blindness
Strength training improves your body’s ability to utilize glucose. After training, blood glucose is diverted to your muscles and liver, where it’s stored as glycogen (4).
Lifting weights also improves your insulin sensitivity, which is the hormone responsible for controlling your blood glucose. Better insulin sensitivity means your body can metabolize sugar and carbohydrates more easily.
Combined with a healthy, low-sugar diet, lifting weights can help manage or even prevent chronically elevated blood glucose.
More stable, mobile joints
Joint pain often goes hand-in-hand with getting older. Your knees, hips, and shoulders have seen a lot of use over the last five or more decades and will probably show some signs of wear and tear. Joint pain can be enough to put some people off working out.
However, building muscle can help reduce joint pain or prevent it from worsening. Stronger muscles help stabilize your joints, preventing unwanted movement and taking stress away from the bones. In addition, the stronger you are, the less challenging things like walking, lifting, and carrying become, which also helps reduce joint stress.
Many strength training exercises are also good for your mobility – the health and range of motion of your joints. They can also help reduce joint pain (5). Squats, lunges, pulldowns, and push-ups all enhance mobility as they build strength.
While you may need to adapt your workout according to your joint health, avoiding exercises you find uncomfortable, building muscle should have a very positive impact on how your joints feel and function. Joints typically weaken and stiffen from lack of use, and not because of exercise. If you want your joints to stay healthy, you need to use them.
Improved neurological function
If your muscles and bones are your body’s hardware, your nervous system is its software. Lifting weights has a powerful effect on your nervous system and will improve how it functions. The neurological benefits of strength training include better balance, improved coordination, and greater proprioception (7).
Improved neurological function will help you move better, making the day’s activities easier. You’ll also be less prone to falls, which are a serious cause for concern in older adults.
Better mental health
Leading on from the point above, building muscle isn’t just good for your muscles and bones but for the old brain box too! Regular strength training can have a profound effect on many aspects of mental health, including:
Better memory
Improved creativity
Increased problem-solving ability
Lower risk of depression
Reduced anxiety and stress
More positive outlook
Lower risk of dementia, Alzheimer’s disease, etc.
Mental and physical health are closely related, and building muscle has a positive impact on both.
Better posture
Posture is the alignment of your joints. When you are in good posture, there is very little stress on your bones and muscles. However, poor posture is much harder on your muscles and joints and can even affect blood flow to your brain.
Regardless of age, lifting weights is one of the best ways to strengthen the muscles you use to maintain good posture. Exercises for the posterior chain (glutes, hamstrings, lower back), core, and upper back are crucial for fixing slouches and rounded shoulders.
Posture can deteriorate with age, which results in changes in your center of gravity and balance (6), leading to an increased risk of falling. You’ll look and feel younger and move better if your posture is good.
Improved cardiovascular fitness and health
If you want a stronger heart and healthier lungs, you must do cardio, right? While cardio is good for cardiovascular fitness and health, strength training is also beneficial. Lifting weights involves short periods of work followed by brief rests. This is basically interval training, which is a popular form of cardio.
Compound exercises like squats, bench presses, and bent-over rows engage multiple muscles, which, in turn, demand a lot of oxygen. This leads to an increase in heart and breathing rate despite not being a typical cardio workout.
While cardio training is rarely a bad idea, it’s reassuring to know that strength training is also good for your heart and lungs.
As you can see, building muscle is “big medicine,” even after your 50s. Use these benefits to motivate you to exercise regularly and consistently. Your efforts will pay off!
However, older exercisers should still check in with their primary physician before starting a new workout plan. This information is not meant to replace your doctor’s advice.
Guidelines for Building Muscle After 50
Now you know WHY you need to build muscle after 50, let’s move on to HOW to do it. Follow these guidelines to ensure you get the most benefits from the least amount of time and effort while making your workouts as safe as possible.
Build your workouts around compound exercises
Exercises come in two main “flavors,” compound and isolation. Compound exercises involve multiple muscles and joints working together, providing the biggest bang for your workout buck. Compound exercises also tend to be more functional, i.e., they mirror the demands of everyday life.
In contrast, isolation exercises are typically less functional and less efficient. You need to do a lot of isolation exercises to train your entire body compared to just 3-5 compound lifts.
That doesn’t mean isolation exercises are bad, but for the most productive workouts possible, most of your workout time should be spent on compound exercises.
Read more about the differences between compound and isolation exercises here.
Choose exercises you enjoy and tolerate well
Fitness experts love to argue about the best way to build muscle and strength. It gives us something to talk about over our post-training protein shakes! However, enjoyment and tolerance are the real determinants of what makes a good exercise, at least for those in their 50s.
Enjoyable exercises leave you wanting to come back for more and not dreading your next workout. However, those exercises should also suit your body and not cause unnecessary discomfort and pain.
So, if you hate bench presses because they hurt your shoulders, do something else instead. Even if it isn’t the so-called “best” exercise, sticking to what you enjoy and can tolerate means you are more likely to work out consistently, and that’s what really matters.
Do at least ten sets per muscle group per week
While you don’t need to do a lot of long workouts to build muscle in your 50s, you need to do enough to produce the desired results. According to science, that means doing at least ten sets per muscle group per week but less than 20 (9).
You can spread these sets across several workouts using a split routine where you train different muscles on different days or, more efficiently, using full-body workouts.
Doing at least ten sets per muscle per week will ensure you get the desired results. And while you can do more, there is a point of diminishing returns, and subsequent improvements will be less significant. More work will also be harder to recover from, which could affect workout intensity or frequency.
Lift weights 2-4 times a week
You don’t have to go to the gym every day to build muscle in your 50s. In fact, 2-4 workouts per week work best for most people. This provides a good balance between working out and time for rest.
As you hit your 50s and beyond, your body takes longer to recover from bouts of intense exercise, and training before you are recovered could harm your progress. In many cases, working out less and not more often is the best approach.
So, there is no need to become a gym addict in your quest to build muscle. Anywhere from 2-4 workouts per week will get the job done.
Train with lighter weights for higher reps
According to bodybuilding lore, building muscle involves lifting moderate to heavy weights for 6-12 reps per set. While undeniably effective, this type of training can be hard on your joints and may not be appropriate when you’re in your 50s.
However, research suggests you can build muscle with light weights and high reps, provided you take your sets to within a couple of reps of failure (10). So, instead of hoisting 50-pound dumbbells, you can use the 20-pounders and get similar results.
This is also good news if you have high blood pressure, osteoarthritis, or any other condition that may preclude you from lifting heavy weights.
Warm up like a pro
Like a classic car, your mature muscles and joints need extra care to avoid breaking down. This means warming up is critical if you want to prevent injuries. You don’t need to spend all day on your warm-up, but you should dedicate 10-20 minutes to getting your body ready to train.
A general warm-up consists of some light cardio followed by dynamic mobility and flexibility exercises for the muscles and joints you’re about to use. Depending on how you feel and your injury history, you may also need some dedicated foam rolling or movement prep exercises to work out the kinks. Time spent warming up is seldom wasted.
You can read more about warming up for strength training here.
Prioritize mobility and flexibility
In addition to losing strength as you age, older muscles and joints tend to be stiffer and less mobile. This can make some exercises hard or even impossible and affect how you move. The more sedentary you are, the more likely you are to be stiff and immobile.
However, like muscle mass and strength, you can win back lost flexibility and mobility at almost any age. You’ll look and feel younger if you are supple and move with ease instead of creaking about from place to place!
So, prioritize mobility and flexibility. Don’t just stretch on the days you work out. Instead, stretch every day to keep your muscles and joints flexible and mobile.
Check out our stretching archives for more information.
Consistency is king
Sadly, you cannot store fitness. While a couple of missed workouts won’t hurt, more than two weeks off training will cause noticeable decreases in strength and muscle mass. Staying away from the gym for several months could mean losing all your hard-won gains entirely.
As such, consistency is the byword for successful muscle building after 50. You need to keep showing up, and only illness and injury should keep you from your workout plan.
The good news is that even a couple of short workouts per week can preserve your existing muscle mass, so doing something will always be better than nothing.
Look for ways to make your workouts as consistent as possible. You’ll find a host of handy tips here.
Respect your body’s need for rest and recovery
Do you remember when you could party all night and work all day without missing a beat? Well, those days are gone! Now you are older, your body needs more time for rest and recovery, and you need to accept that your progress depends on more than just your workouts.
Make sure you get a good 7-9 hours of sleep per night, and also take days off from exercise to give your body the extra time it needs to recuperate. You are not being lazy; you’re merely respecting your body’s increased need for rest.
Pump up the protein
Protein Sources
Building muscle requires a slight caloric surplus and a diet rich in nutrients. However, arguably the most important thing you need is adequate protein.
Protein foods like eggs, chicken, fish, legumes, soy, nuts, etc., contain amino acids, which are the building blocks of life. Amino acids are constantly being broken down and used in your body. Ideally, your intake should exceed what’s being used, putting you into a positive protein balance. However, consuming too little protein means that breakdown will exceed rebuilding, which will limit muscle gain, and could even hasten muscle loss.
Make sure you consume adequate protein so your body always has enough of the materials it needs to repair and build muscle. This usually means about one gram per pound of body weight, but you can get a more accurate protein intake recommendation here.
Don’t just lift weights
As essential as strength training and muscle-building are, they’re only part of the total fitness and longevity equation. If you want to live a long, strong, healthy life, you should balance your strength workouts with cardio and activities that enhance brain health. Vegging out in front of the TV all night will probably NOT extend your life.
Examples of other complementary activities include:
Walking and hiking
Swimming
Cycling
Traveling
Learning new skills, e.g., a language or musical instrument
Artistic or creative activities
Reading
Journaling
Socializing
Most stimulating activities will help ward off the aging process. What you do doesn’t even have to be hard – it just needs to engage your body and brain.
Accept your limitations
While building muscle and strength training are something of a fountain of youth, they can’t hold back the aging process indefinitely, and some decline is unavoidable. Your body changes as it gets older, and so too do your physical abilities. Trying to train as you did in your 20s and 30s is a recipe for injury and heartache. So, shift your sights and accept that you may be unable to do everything you want. Take it from one who knows; this can be a bitter pill to swallow, but there are plenty of things you can still do, including building muscle.
Focus less on what you used to do and more on what you can and want to do in the future.
Start slow, build momentum, and then keep going
If you are new to exercise, the last thing you should do is dive head-first into an intense workout program. Doing too much too soon is a great way to end up sore, injured, and frustrated.
So, start with a program you can complete relatively easily, and gradually increase the workload as your body gets used to exercising regularly. Build up over several months to drive your fitness and strength forward and upward. Getting in shape is a marathon and not a sprint.
Try to make your workouts as automatic as possible. In other words, make them fit your lifestyle so you don’t have to think too hard to do them. For example, exercise immediately after work on the way home to save you from having to go back out. Make this your routine 3-4 days a week. Or, set up a home gym and do your workout on rising.
As we said before, consistency is king, and you’ll get much better results if you create a workout plan you can stick to. Not for a week or a month, but for many years to come.
Building Muscle After 50 Workout
You now have all the information you need to write your own after 50 muscle-building workout. However, to save you the time and effort, we’ve designed one for you.
This is a full-body program you can do 2-3 times per week on non-consecutive days, e.g., Monday, Wednesday, and Friday. This will allow you to accumulate the recommended ten+ sets per muscle group per week.
The exercises are 50+ friendly and should build muscle and enhance function without compromising your joints.
Do this work out for the next 2-3 months and then progress to a more challenging plan when you feel you are able – such as this one. As mentioned above, make sure you precede your workouts with a thorough warm-up.
Building Muscle After 50 – FAQs
Do you have a question about building muscle after 50? No problem, because we’ve got the answers!
1. How much muscle can you build after 50?
How much muscle you can build after 50 depends on several variables, including your current level of muscularity, body type, training history, diet, motivation, and dedication. For example, novices who are a long way from their genetic potential will probably build more new muscle than a more experienced lifter who is already quite muscular.
So, rather than trying to predict how much muscle you can build after 50, focus more on actually doing it. That’s the only way to discover the answer to this question.
2. What is the best diet for people in their 50s?
Ultimately, the best diet for building muscle AND being healthy in your 50s is the one that provides your body with all the nutrients and calories you need, is based on clean or natural foods, and that you enjoy. This means there are lots of different eating plans you can choose from.
However, many experts believe the heart-friendly Mediterranean diet is one of the healthiest. It’s often linked to a long, disease-free life.
3. Can I change any of the exercises in the after-50 muscle-building workout?
While we have carefully chosen the exercises in the after-50 muscle-building workout, you are free to change them if necessary. For example, you could do single-arm dumbbell rows instead of cable rows or push-ups instead of dumbbell bench presses.
However, if you do make changes, ensure that you use similar exercises to keep the program balanced.
4. Can I do the after-50 muscle-building workout every day?
The after-50 muscle-building workout is a full-body plan meaning it trains all your major muscle groups in a single session. Doing it every day would not give you enough recovery time between workouts.
It’s generally accepted that a muscle group takes 48-72 hours to recover from training, so an every-other-day approach is best. If you want to work out every day, you should do cardio on the days between strength workouts or adopt a different training split.
However, older exercisers usually benefit from at least a couple of complete rest days per week, as the recovery rate may be slower.
5. What weights should I use in the after-50 muscle-building workout?
Unfortunately, only you can answer this question. You’ll need to experiment to find a weight that takes your muscles close to failure within 12-20 reps. If you can’t do 12 reps, the load is too heavy, but it’s too light if you can do more than 20. Pick a weight that keeps you in the 12 to 20-rep sweet spot.
However, don’t panic if you occasionally fall outside of this range. Providing you reach failure, it’ll still be productive. It’s just that 12-20 provides a nice balance between weight and time efficiency.
6. Are there any supplements that will help me build muscle in my 50s?
Contrary to what some nutrition companies want you to believe, you can build muscle without supplements. Provided you train hard and eat right, your muscles will grow. Supplements are a relatively recent invention, yet people have gained muscle for thousands of years!
That said, there are a few substances that may help you gain muscle more quickly, either by providing your body with more of what it needs to grow, increasing workout intensity and/or duration, or accelerating recovery.
Useful supplements include:
7. Can I keep lifting weights in my 60s and beyond?
You can and should continue lifting weights for as many years as possible. Your body operates on a system of “use it or lose it,” and if you stop training, your muscles will gradually weaken and shrink. After a few months, you’ll be right back where you started.
The only way to maintain your existing muscle mass, or at least reduce the rate of muscle loss, is to keep on hitting the gym like your life depends on it.
However, your workouts will undoubtedly change as you enter your 60s, 70s, and beyond, but that doesn’t mean you should stop challenging your muscles and working hard.
You don’t stop exercising because you get old; you get old because you stop exercising!
Building Muscle After 50 – Closing Thoughts
You can build muscle at any age – even your 50s and beyond. Yes, it IS harder, as the bodily processes that build muscle start to slow after your mid-30s. But with time, effort, and dedication, you can keep getting stronger and more muscular long past middle age.
In fact, many lifters continue performing incredible feats of strength despite their advancing years, such as Mark Felix, Nick Best, and Odd Haugen. And there are plenty of veteran bodybuilders who still pack plenty of muscle mass, despite being in their 50s and beyond, including Tom Platz, Dorian Yates, and Arnold Schwarzenegger.
While you may never recapture the strength and muscularity of your youth, you don’t have to be weak and skinny, either. Use the information in this article to keep making gains regardless of your age.
References:
Chang SF, Lin PL. Systematic Literature Review and Meta-Analysis of the Association of Sarcopenia With Mortality. Worldviews Evid Based Nurs. 2016 Apr;13(2):153-62. doi: 10.1111/wvn.12147. Epub 2016 Feb 4. PMID: 26844538.
Hiol AN, von Hurst PR, Conlon CA, Mugridge O, Beck KL. Body composition associations with muscle strength in older adults living in Auckland, New Zealand. PLoS One. 2021 May 28;16(5):e0250439. doi: 10.1371/journal.pone.0250439. PMID: 34048458; PMCID: PMC8162602.
Massini DA, Nedog FH, de Oliveira TP, Almeida TAF, Santana CAA, Neiva CM, Macedo AG, Castro EA, Espada MC, Santos FJ, Pessôa Filho DM. The Effect of Resistance Training on Bone Mineral Density in Older Adults: A Systematic Review and Meta-Analysis. Healthcare (Basel). 2022 Jun 17;10(6):1129. doi: 10.3390/healthcare10061129. PMID: 35742181; PMCID: PMC9222380.
Jiahao L, Jiajin L, Yifan L. Effects of resistance training on insulin sensitivity in the elderly: A meta-analysis of randomized controlled trials. J Exerc Sci Fit. 2021 Oct;19(4):241-251. doi: 10.1016/j.jesf.2021.08.002. Epub 2021 Aug 19. PMID: 34552636; PMCID: PMC8429971.
Latham N, Liu CJ. Strength training in older adults: the benefits for osteoarthritis. Clin Geriatr Med. 2010 Aug;26(3):445-59. doi: 10.1016/j.cger.2010.03.006. PMID: 20699165; PMCID: PMC3606891.
Mayer F, Scharhag-Rosenberger F, Carlsohn A, Cassel M, Müller S, Scharhag J. The intensity and effects of strength training in the elderly. Dtsch Arztebl Int. 2011 May;108(21):359-64. doi: 10.3238/arztebl.2011.0359. Epub 2011 May 27. PMID: 21691559; PMCID: PMC3117172.
Lee IH, Park SY. Balance improvement by strength training for the elderly. J Phys Ther Sci. 2013 Dec;25(12):1591-3. doi: 10.1589/jpts.25.1591. Epub 2014 Jan 8. PMID: 24409027; PMCID: PMC3885846.
Li Z, Peng X, Xiang W, Han J, Li K. The effect of resistance training on cognitive function in the older adults: a systematic review of randomized clinical trials. Aging Clin Exp Res. 2018 Nov;30(11):1259-1273. doi: 10.1007/s40520-018-0998-6. Epub 2018 Jul 13. PMID: 30006762.
Baz-Valle E, Fontes-Villalba M, Santos-Concejero J. Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy: A Systematic Review. J Strength Cond Res. 2021 Mar 1;35(3):870-878. doi: 10.1519/JSC.0000000000002776. PMID: 30063555.
Lasevicius T, Ugrinowitsch C, Schoenfeld BJ, Roschel H, Tavares LD, De Souza EO, Laurentino G, Tricoli V. Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. Eur J Sport Sci. 2018 Jul;18(6):772-780. doi: 10.1080/17461391.2018.1450898. Epub 2018 Mar 22. PMID: 29564973.
Finding Your Perfect Calorie Count for 16/8 Intermittent Fasting
Intermittent fasting is an age-old practice that has gained popularity over the past two decades. Intermittent fasting has several health advantages, such as weight loss, reduced inflammation, improved insulin sensitivity, growth hormone production, and controlled diabetes levels.
Several popular fasting plans come under intermittent fasting, including 16/8, 5:2, eat-stop-eat, alternate-day fasting, etc. However, the 16/8 method has become extremely popular among all these plans because it is one of the most flexible fasting plans you can practice daily.
What is a 16/8 Intermittent Fasting Plan?
The 16/8 IF diet is a fasting plan in which you can eat within an eight-hour window and fast for the remaining 16 hours. Your eating window can be from 7 am to 3 pm or 9 am to 5 pm, or any other period you choose. This plan is convenient and effective due to its longer fasting window.
Most of our body functions change according to our sleep-wake cycle. For example, our digestive system actively functions during the daytime and rests at night. It means that when you sleep, your digestive system takes a break too.
But when the circadian rhythm gets disturbed, it automatically impacts your digestion. As a result, you increase your risk of developing hypertriglyceridemia, insulin resistance, high blood pressure, and obesity.
Munching throughout the day puts a lot of pressure on your body’s circadian clock. This is why when you eat late at night, you wake up feeling tired, demotivated, or maybe a little sick the next morning.
Staying on a fast for about 16 long hours helps your digestive system rest and detoxify. This, in turn, makes you feel fresh and energetic the next morning.
When you fast for an extended period, your body burns through your readily available energy stores and then turns to the stored fat, leading to weight loss. During this process, your body also repairs the cells on a molecular level.
What are the Benefits of a 16:8 Diet?
The advantages of the 16:8 plan include:
It is convenient due to its flexibility. You can choose any of the eating windows at your convenience.
Confining the eating window to specific hours helps limit your calorie intake, which may result in weight loss. [1][2]
This time-restricted eating also helps reduce insulin and blood sugar levels, decreasing the risk of developing diabetes. Research suggests that if you have type 2 diabetes, then intermittent fasting can help improve your health markers. [3][4]
It can also help prevent diseases like high blood pressure, cardiovascular conditions, specific types of cancer, and neurodegenerative conditions. [5][6][7]
Sample 16:8 Meal Plan
Intermittent fasting, including the 16:8 plan, does not dictate your food choices. However, you need to take care of the quality of the food. The food needs to be low in calories if you want to lose weight. Ensure that you eat a balanced diet filled with fruits, vegetables, lean proteins, and whole grains to meet your daily macro and micronutrient needs.
You can follow the format below for your fasting meal plan.
Morning is the time when you break the fast. During this time, you should eat foods rich in fiber and low in calories. Choosing high-fiber foods in the morning can satisfy your hunger quickly.
Some breakfast options are whole grain bread, oatmeal, almonds, fruit like bananas and apples, plantain cereals made from whole grains, rolled oats or bran, a whole grain bagel, etc.
During the mid-day meal, you can opt for meat, beans, rice, quinoa, buckwheat, broccoli, leafy greens, Brussels sprouts, poultry, eggs, fish, etc.
The last meal of the day during the eating window should be less caloric. Some meals, like fruits, vegetables, or oats, are recommended during this time.
Avoid deep-fried food, packaged foods, sugary drinks, and frozen meals during a 16:8 fasting regime. Drink enough water and unsweetened coffee or tea to keep yourself hydrated throughout the day.
How Many Calories Should I Eat During Intermittent Fasting?
Some people think that after a 16-hour fasting period, they can consume as many calories as they want. To lose weight, you should be mindful of your food. You cannot eat whatever you want in your eating window and still expect to lose weight.
The calorie needs differ from person to person depending on their starting weight, desired weight, gender, frame size, and level of activity. The required calories to lose weight can be calculated by finding out your BMR (Basal Metabolic Rate) and the total daily energy expenditure (TDEE) using the Harris-Benedict formula. Here is the Harris-Benedict formula for calculating BMR and TDEE.
BMR for men = 66.5 + (13.75 x weight in kg) + (5.003 x height in cm) – (6.75 x age in years)
BMR for women = 655.1 + (9.56 x weight in kg) + (1.85 x height in cm) – (4.676 x age in years) [8]
For example, for a 35-year-old woman who is 5-foot-6 and weighs 70 kilograms, her BMR would be:
655.1 + (9.56 x 70) + (1.85 x 167.6) – (4.676 x 35) = (655.1 + 669.2 + 310.06) – 163.66 = approx. 1,471 calories daily
To calculate how many calories you burn in a day, you need to calculate your total daily energy expenditure (TDEE). The calculation chart for TDEE is as follows.
Activity Level
TDEE
Sedentary
BMR x 1.2
Lightly Active
BMR x 1.375
Moderately Active
BMR x 1.55
Very Active
BMR x 1.725
Extra Active
BMR x 1.9
For example, if you are a 5-foot-10, 40-year-old male who weighs 85 kilograms and leads a moderately active lifestyle, then your required calorie intake to lose weight would be:
BMR = 66.5 + (13.75 x 85) + (5.003 x 178) – (6.75 x 40) = (66.5 + 1168.75 + 890.534) – 270 = approx. 1,856 calories
TDEE = 1,856 x 1.55 = approx. 2,877 calories
This is the number of calories your body burns in a day. Furthermore, to lose weight, you need to be in a calorie deficit.
Determine your exact daily calorie intake goal using the Intermittent Fasting Calculator.
How to Calculate the Calories to Lose Weight?
If you want to lose one pound per week, you must reduce your daily calorie intake by 500 calories. According to the above calculation, you must consume 2,377 calories daily (2,877–500 = 2,377) within your eating window.
However, this formula is just a recommendation. Before getting into any weight loss regime, consult your dietician or healthcare provider to know your exact caloric needs.
You must limit your calorie cut to 1,000 calories per day. This is because staying in a caloric deficit for an extended period may have certain adverse effects on your health, like a slow metabolism, nutrient deficiency, weekend bones, low energy levels, and fatigue. It may even lead to muscle loss. Since building muscle can boost your metabolic rate, losing muscle mass would result in burning fewer calories daily.
Additionally, when you are in a calorie deficit for a long time, your body becomes accustomed to it. Hence, it starts burning fewer calories every day and conserves more energy. When this occurs, your body reaches a plateau, and weight loss becomes challenging. It is often observed that people who cut down on calories struggle to lose weight. [9]
A 2017 study suggests that losing weight is possible by keeping muscle mass intact even if you do not reduce your calorie intake on a 16:8 diet. It is because fasting for 16 long hours helps your body use its stored body fat for energy instead of stored glucose. [10]
How Long Does it Take for 16:8 Intermittent Fasting to Work?
If you follow the guideline of 16:8 intermittent fasting religiously, you will see the result within a few weeks. However, it may take longer for some people to see the outcome depending on their age, gender, genetics, existing health conditions, and medications can impact your results.
Best Foods to Eat on 16:8 Intermittent Fasting
You must eat healthy to lose weight on a 16:8 intermittent fasting plan. Merely selecting an eight-hour time frame and consuming any food without consideration is insufficient to achieve your objectives. What you include in your diet will dictate your results.
Some of the superfoods to include in your regimen while on an intermittent fasting diet include:
Whole Grains
Whole grains are considered a superfood because they contain many nutrients such as complex carbs, dietary fibers, several B vitamins, minerals, antioxidants, fiber, and phytochemicals that can prevent and fight diseases. The high fiber content and complex carbohydrate in whole grains help manage hunger during fasting by making you feel full and satiated. Some examples of whole grains are oats, quinoa, barley, buckwheat, rye, bulgur wheat, brown rice, etc.
Fruit and Vegetables
Fruits and vegetables are packed with vitamins, minerals, phytonutrients, and fiber, which can help reduce the risk of high blood pressure, cardiac disease, and stroke. Consuming fruits and vegetables may also prevent certain cancers. They also improve the digestion process and control appetite. Some recommended fruits and vegetables are strawberries, apples, lemons, kiwi, kale, Brussels sprouts, broccoli, spinach, cucumber, and carrots.
Lean Protein
Replacing carbs and fats with proteins is an effective way to lose weight. Protein has fewer calories than other nutrients and takes longer to digest than fats or carbs. Hence, you do not feel hungry faster. It also lessens the production of hunger hormones.
Protein is also crucial for overall immunity. It helps maintain muscle mass, which is important in boosting metabolism and managing blood sugar. Without protein, your body encounters weakness and exhaustion, increased blood sugar levels, and, eventually, weight gain. Proteins such as lean meat, poultry, eggs, fish, nuts, and low-fat dairy products are great while on a 16:8 intermittent fast.
Fats
You cannot ignore the role of healthy fats in an intermittent fasting plan. Healthy fats help you absorb essential nutrients, restore energy, and feel satiated. Some healthy fats include avocado, olive oil, and fatty fish like salmon, tuna, mackerel, sardines, and nuts.
Frequently Asked Questions
Do you count calories on 16:8 intermittent fasting?
On a 16:8 intermittent fast, you can eat as you desire within the eating window. However, you should focus on foods low in calories and high in protein and fiber content.
How much should I eat during 16:8 intermittent fasting?
The calorie needs differ from person to person depending on their starting weight, desired weight, gender, frame size, and level of activity. The required calories to lose weight can be calculated by measuring the BMR (Basal Metabolic Rate) and the total daily energy expenditure (TDEE). However, it is always better to consult your doctor or dietician to know your exact caloric requirements.
What are the benefits of 16:8 intermittent fasting?
Benefits of 16:8 intermittent fasting include weight loss, better cardiovascular health, reduced inflammation, improved insulin sensitivity and growth hormone levels, and decreased insulin levels.
Bottom Line
Following a 16:8 intermittent fasting diet plan has many health advantages, including weight loss, blood sugar management, improved heart health, and longevity. Eating healthy during the eating window is crucial to attaining most of IF’s benefits.
Due to the uniqueness of our body types, the effectiveness of this approach varies among individuals. It is always prudent to consult your dietician or a doctor before starting any new diet, specifically if you have any underlying medical conditions.
References
Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study – PubMed. (2018, February 1). PubMed. https://doi.org/10.1038/ijo.2017.206
Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., Palma, A., Gentil, P., Neri, M., & Paoli, A. (2016, October 13). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males – Journal of Translational Medicine. BioMed Central. https://doi.org/10.1186/s12967-016-1044-0
Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians – PubMed. (2021, February 3). PubMed. https://doi.org/10.1186/s40842-020-00116-1
Arnason, T. G., Bowen, M. W., & Mansell, K. D. (2017, April 15). Effects of intermittent fasting on health markers in those with type 2 diabetes: A pilot study. PubMed Central (PMC). https://doi.org/10.4239/wjd.v8.i4.154
Gabel, K., Hoddy, K. K., Haggerty, N., Song, J., Kroeger, C. M., Trepanowski, J. F., Panda, S., & Varady, K. A. (2018, June 15). Effects of 8-hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study – IOS Press. Effects of 8-hour Time Restricted Feeding on Body Weight and Metabolic Disease Risk Factors in Obese Adults: A Pilot Study – IOS Press. https://doi.org/10.3233/NHA-170036
https://www.cmaj.ca/content/185/9/E363
https://www.annualreviews.org/doi/full/10.1146/annurev-nutr-071816-064634
Luy, S. C., & Dampil, O. A. (2018, September 10). Comparison of the Harris-Benedict Equation, Bioelectrical Impedance Analysis, and Indirect Calorimetry for Measurement of Basal Metabolic Rate among Adult Obese Filipino Patients with Prediabetes or Type 2 Diabetes Mellitus. PubMed Central (PMC). https://doi.org/10.15605/jafes.033.02.07
How dieting makes some fatter: from a perspective of human body composition autoregulation – PubMed. (2012, August 1). PubMed. https://doi.org/10.1017/S0029665112000225
Anton, S. D., Moehl, K., Donahoo, W. T., Marosi, K., Lee, S., G. Mainous, I. A., Leeuwenburgh, C., & Mattson, M. P. (2017, October 31). Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. PubMed Central (PMC). https://doi.org/10.1002/oby.22065
Larry Wheels Announces Launch of His First ‘No Budget’ Public Gym
Fitness sensation Larry Wheels is known for his crazy feats of strength and impressive muscular build. While he’s gearing up for a move to bodybuilding, he has experience in multiple strength-based sports, including strongman, powerlifting, and arm wrestling. In a recent video uploaded on YouTube, Wheels announced the launch of his first public gym.
Larry Wheels first rose to prominence for his unique blend of insane strength and his aesthetic look in powerlifting. He set the World Record of 2,275 lbs on the squat, bench, and deadlift without wraps in the 275-lb weight category, which stood till last month. Besides his extraordinary strength, he displays a jacked physique more reminiscent of a competitive bodybuilder. His potential in bodybuilding was evident from the start as he scored gold in his debut at the NPC Gold Coast Muscle Classic in Feb. 2018.
Wheels decided to discontinue steroids after suffering a back injury in Aug. 2022. Having been a nearly decade-long user, he couldn’t go off gear instantly and switched to TRT (testosterone replacement therapy) exclusively. He declared his ambitions to move to bodybuilding and make a splash in the Classic Physique division earlier this year.
Following the conclusion of the 2023 Arnold Classic, Wheels enlisted the help of Men’s Open standouts William Bonac and Andrew Jacked to work on his posing skills ahead of the highly anticipated debut four months ago. He followed up with a ripped physique update showing off his lean frame.
Wheels believes he can be competitive in the Classic Physique division using only TRT. He left the fans stunned with a shredded physique update boasting his unreal bicep peak in a posing session two months ago. Then, he crushed a heavy set of 150-lb incline dumbbell shoulder presses along with an impressive physique update.
Larry Wheels gave fans a look into his preparations for his Classic Physique debut with a lean physique update last month. He also smashed past a taxing set of 150-lb incline dumbbell bench press for 25 reps. Additionally, Wheels teamed up with powerlifting legend CT Fletcher for a brutal round of 500-pound paused bench press workout two weeks ago.
Larry Wheels Announces Launch of His First Public Gym
In a recent YouTube video, Larry Wheels announced the launch of his first public gym.
Wheels partnered with coach Ryan Benson of Team Zero Gravity for the project. The name of the gym is ‘OG Gym’ as in One Generation, with a focus on blending bodybuilding and powerlifting.
The main gym area had a 35-ft tall ceiling and 8,000-9,000 square feet with an additional area outside the dome structure of 6,000 square feet bringing the total space to roughly 14,100 square feet. They are waiting for the current tenant’s lease to end to start building it up according to their needs. They will demolish most of the space and start with everything brand new.
There’s a second-floor upper-level area reserved as the cardio room. Other areas were planned for posing, merchandise, recovery (cold plunge, sauna), and a meal prep service.
They don’t have a budget and are willing to spend as much as needed to build the most epic gym. Benson estimated the renovation would cost about $2 million and $1 million for equipment.
“It was always a dream of mine to open a gym,” said Wheels. “However, when I contacted people that have opened gyms, I didn’t hear the most inspiring stories. I usually heard of gyms struggling with members, struggling to make ends meet, and for a long time I was really apprehensive because I didn’t hear any success stories. All I heard was it’s not a good idea, it’s a low profit margin business, don’t do it.”
“We want the $5 million gym,” said Benson.
Larry Wheels crushed a massive 405-pound bench press in a collaborative training session with Stefi Cohen last week. He opened up on his reasons for preferring the Classic Physique division over the Men’s Open, which hosts some of the freakiest mass monsters in the world.
Wheels’ latest acquisition is an exciting idea and many fans are looking forward to visiting it.
RELATED: 73-Year-Old Strongman Legend Beats Larry Wheels In Grip Strength: “Honestly, Blown Away”
You can watch the full video below.
Published: 13 July, 2023 | 11:31 PM EDT
Seth Feroce Reacts to Death of Jo Lindner aka ‘Joesthetics’: ‘Another Good Guy Gone Way Too Soon’
German bodybuilder Jo Lindner, popularly known as ‘Joesthetics,’ was celebrated for his insanely shredded physique and crazy striations. His tragic passing rocked the bodybuilding world earlier this month. In a recent video uploaded on YouTube, Seth Feroce shared his reaction to the death of ‘Joesthetics.’
Canadian IFBB Pro Seth Feroce first gained attention for his impressive muscle mass, size, and build in the early 2000s. While he hasn’t competed in several years, he still has his finger on the pulse of bodybuilding. He’s known for his outspoken personality and isn’t afraid to ruffle some feathers with his hot takes on a range of topics related to fitness, especially steroid use.
In Sep. 2022, Feroce issued a stark warning against the overuse of Trenbolone by younger bodybuilders, with some taking upwards of 1,000 milligrams of the harsh substance. He reported positive updates about his health and admitted he regrets not competing more, leaving the door open for a potential comeback. Then, he crushed a brutal arm workout showing off his jacked package in Oct. 2022.
Earlier this year, Feroce opened up on his ambitions to cut down the fat he had put on over the last three years. He expressed his affinity for bodybuilding and declared plans to get back to his best form by getting super shredded. Next, he collaborated with Fitness Olympia winner Missy Truscott for a challenging shoulder workout two months ago.
Social media sensation Joesthetics gained attention for his symmetrical package with a ripped midsection and freakish striations. He offered fitness-based content infused with a touch of comedy. His training clips and skits lifting weights quickly gained him over 9 million followers on Instagram.
Joesthetics opened up on a health scare he faced after taking diuretics and his experience using insulin last month. He reasoned that diuretics could result in extreme dehydration and revealed the craziest steroid cycle he ever used in competition. He joined forces with powerlifting sensation Larry Wheels weeks later to help Wheels sharpen his posing skills ahead of his highly anticipated bodybuilding debut.
On July 1, Lindner’s girlfriend announced he passed away at 30 years old because of an aneurysm. Members of the community rushed in with their support and paid tributes online. There was speculation about what caused Lindner’s death at such a young age with some blaming it on the COVID-19 mRNA vaccine after Lindner revealed ‘heavy metals,’ ‘particles,’ and clots were found in his blood.
Seth Feroce Reacts to Death of ‘Joesthetics’ aka Jo Lindner
In a recent YouTube video, Seth Feroce reacted to the passing of ‘Joesthetics,’ aka Jo Lindner.
Feroce was on vacation when he heard the news and although he did not know him, he felt the impact Jo had.
“Another bodybuilder’s dead, Joe Lindner, Joesthetics, another one that sucks. Another guy gone way too soon, another good guy gone way too soon,” continued Feroce. “I never met Joe. I didn’t know him personally but I never met one person that had anything bad to say about that man.
“We were on vacation when he passed. I’m not going to lie, it stopped me in my f**king tracks like oh b***h, Joe was 30 years old.”
He doesn’t believe there’s reason to speculate whether steroids had anything to do with it.
“I don’t care what you do it’s your life. But what I do care about is whenever people talk sh*t, make a bunch of claims that they don’t know f**k all about about another man’s life whenever he’s passed.
“I don’t know if [steroids] had anything to do with his death, not going to speculate because I haven’t heard anything behind the scenes.”
“People can speculate all they want. They can say there’s a reason that he passed and is that reason ever going to be found out? We don’t know nor does it really matter because there’s another good man gone from the planet.”
Feroce lauded Joesthetics for being one of the nicest people in the industry and inspiring others to better themselves.
“We are in this community to become better people. We don’t pass judgment on other people because of what they do with their lives. When someone chooses to do whatever they want to in their life, that’s what they do. With Joe like I said I never heard a bad thing about that man. In an industry full of fake, ignorant, dick, douchebag people, to not hear one bad thing about that man, says a lot about his character and the people he influenced and why so many people loved him.”
“A lot of young men want to become better versions of themselves because of Joe.”
Feroce paid his tributes to Jo with some of his favorite things about him.
“What boggles our mind is people that don’t smoke, don’t drink, don’t ever do anything bad, they do exactly what they are supposed to, they are perfect in every sense of the word, they eat healthy and do all these things, and then somehow come down with breast cancer or lung cancer or get hit by a train or a bus, something just takes their life way too soon. These things happen in life.
“One thing guaranteed is we’re going to die in life. Just a matter of if there’s any cool stories to tell about you when you’re gone. With Joe, I’ll remember Joe for his alien gains and wow’d look, for his funny comedic videos, and also for giving sound bro science advice.”
“Whenever bad sh*t happens because of some of the things you do that’s just how it goes. You can’t cry about it. It’s sad, it’s gut-wrenching especially because death does not care whether you are a good person or not.”
Joesthetics served as an inspiration to millions of younger fitness fans and his legacy will continue to live on the internet.
RELATED: Fitness Community Reacts to Jo Linder’s Mysterious Passing at 30, Questions Raised About Cause of Death
You can watch the full video below.
Published: 13 July, 2023 | 7:56 PM EDT