Muscle Building Mistakes Over 35 (FIX THESE TO MAKE GAINS)


If you’re over 35 you might’ve found that
building muscle is getting harder, but are you making some mistakes that are holding
your muscle development back? Watch this video and I’m going to show you
what you might be doing wrong. hello, this is Ivana. I want to help you get fit, healthy and strong. If you’re new here, please subscribe and hit
that bell so you’ll be notified when I drop that new video every week. If you’re spending your valuable time in the
gym, then you want to make sure that you’re doing the right things to build muscle. And sometimes people aren’t in addition to
what you’re doing in the gym. And you also have to think about the nutrition
side and are you getting that right? Are you able to build muscle? Are you maximizing your potential? So I’m an online fitness and nutrition coach
specializing in people over 35 I’ve been training with weights since I was 15 years old and
I’ve been on stage three times as national level masters, bikini body builder. So building muscle is something that’s been
really important to me for a long time and I’m going to show you what you may be doing
wrong. So the first mistake you could be making is
not training progressively. Now this is a really key thing. If you’ve, if you’re setting yourself up with
a three sets of 10 reps and that’s where you’re working, you need to make sure that you’re
doing the maximum amount of weight that you can for that rep range. So if you’ve got too many in the tank at the
end, then you’re not really getting the most of that. And if you know that you can do the next higher
weight, you should do the next higher weight. You need to keep pushing your muscles in order
for them to grow. And a lot of people in the gym are just doing
the same weight over and over and over. And that’s not progressive. Progressive weight training is the best way
for you to build muscle. Number two, not training hard enough. So I see this a lot at the gym, not enough
people are actually pushing themselves. You’re if you’re going through the motions
too often, if you’re leaving a lot in the tank. So if you were, let’s say you only do seven
reps or eight reps and you probably could have done 20, that’s a bit of an exaggeration,
I’m sure. Um, then you’re not really pushing yourself
hard enough if you’re doing anything that might distract you while you’re doing your
weight training workout. So if you’re watching the TV or you’re playing
with your phone, this can often keep you from maintaining the right focus and intensity
that’s needed for muscle growth. I see way too many people playing with phones. I use mine to, to time my rest periods. And that’s actually a really good way of maintaining
the time that you’re training and that you’re getting that optimal rest period between sets. That’s also a key element of muscle building. And so you can use it way, but don’t get distracted
by things, don’t have long, long periods where you’re not doing anything. Um, so you need to maximize your time by staying
focused in the gym and pushing yourself to the limit. Most of the time, it doesn’t always mean that
you’re going to failure, especially if your a quite new to weight training. If you’ve had like a year or less of training,
then you’re going just until your technique fails rather than your muscles completely
fail. I’m not saying that you should leave the gym
shaking and that your muscles are collapsing each time because that’s also not going to
be great. You’re going to need a lot more recovery time,
but you need to know that you’re pushing yourself and not just going through the motions. Number three, doing too much or too little. So that refers to the amount of times you’re
working out in the gym. And that’s, we’ll start off first. How often? So ideally three to five times a week. Um, particularly for people over 35 as you
get older, your recovery might take a little bit longer. So you don’t necessarily want to do those
six days and three days is probably the minimum that you really need to see improvement in
muscle growth. Um, two days is too little. Probably not that it’s still better than nothing. Okay. So if that’s all you can do, that’s great,
but if you’re really serious about muscle building, you need to be in that three to
five times a week range. Beyond that, I think that’s probably excessive
for most people. Maybe six days a week. If you’re someone who’s very experienced and
you have good recovery and everything else, like your stress is managed and your sleep
is okay, then six days a week might work for you. Myself, right now I only do about three to
four times a week and then I’m giving myself some like a couple of martial arts sessions
or I mix it up a little bit for those other couples sessions I spend in the gym and I
also tried to do outdoor activities as well, so I mix it up a lot more because I’m not
primarily focused on muscle building right now, so keep yourself within that three to
five range and that’s just about right for most people. Number four, always training in the same rep
range, so generally I recommend that you work within that six to 12 rep range and I’ve actually
created an entire video. I’m going to include the link below for how
to build muscle naturally over 35 I’m also going to link it at the end. So make sure you check out that video as well
because I go into more detail about why we use that rep range. Uh, but you sometimes want to work outside
that rep range as well. So if you’re doing, you might do three to
five reps and that’s gonna increase your strength so that you’re better able to tolerate heavier
weights when you are training in that six to 12 rep range. And sometimes you’re also gonna want to go
outside that range and sort of do more than more than 12 so you might be doing 1415 reps
because that will increase your lactate thresholds. So it will reduce your fatigue when you’re
working in, again, the hypertrophy range, that moderate six to 12 range. So there are benefits to working outside that
main rep range. So you’re really missing out on muscle development
if you’re not occasionally using the other rep ranges. So the last but not least is doing too many
isolation exercises. Isolation exercises only work one go work
across one joint. So a bicep curl, like I’m demonstrating here,
a lateral raise just out as opposed to say a shoulder press. Okay, so you’re working more than one joint. So using the shoulders here and you’re also
using the elbows. So most of your workout should be composed
of compound exercises because you’re working more muscle at the same time. You’re stimulating your whole body to grow. Different parts are going to grow at the same
time. Um, so good leg exercises that are compound
or like squats, lunges, dead lifts, upper body exercises could be lat pull downs, Rose
presses, like I’ve demonstrated there. There’s either overhead, shoulder press or
chest presses, that type of thing. So most of your workouts should be compound
exercises because that’s gonna stimulate your body to grow there. It’s a little bit iffy in terms of the actual
research there in terms of how much hormonal responses. Some people say you get growth hormone response. There’s a lot more growth hormone response,
which means you’ll stimulate your muscles to grow. If you use more compound exercises, um, I’m
not sure how much of the differences, it seems like it’s quite small, but overall it’s much
more efficient to do compound exercises anyway and um, they should be most of your workout. Does that mean you should never do isolation
exercises? Well, no, of course not. There are a lot of great isolation exercises. I do like lateral raises myself in front raises. They’re great for developing the shoulders. There are a lot of great exercises, but they
should be supplemental. So build your program around those compound
exercises and then add the isolation exercises as well and that will help you maximize your
muscle. So hopefully you learned a few good tips and
I’d like to hear if there were any of those muscle building mistakes that you’ve been
making. Comment below please. If you’re guilty of making any of these mistakes
and I really want to help you on your journey. So I want you to head over to my website,
Ivana chapman.com and there you can pick up a free copy of my ebook, how to get lean after
35 and I’ve included a weight training program to get you started, primarily compound exercises,
of course, so that I’ll get you on your way. And if you enjoyed my video, I would also
appreciate a like, and I’d like you to subscribe to my channel and hit the bell so that you
can get more informative videos just like this. I’ll see you soon.

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