Building Muscle at 40: What Nobody Tells You — Transcript

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1. 0:00going to tick some people off today
2. 0:01Jesse oh boy here we go today we have a
3. 0:04question that kind of kicked this all
4. 0:05off you probably already know where
5. 0:06we're going with this Jesse read the
6. 0:08question please so this is from Bob
7. 0:10Striker
8. 0:121979 hey Jeff I'm 46 years old and have
9. 0:14been working out regularly for the last
10. 0:1610 years but I'm feeling lost I made
11. 0:18some good progress for sure but I saw a
12. 0:20Joe Rogan interview with David gogins
13. 0:22but I couldn't help it get discouraged
14. 0:23when I saw how good they look and what
15. 0:25great shape they're in and they're both
16. 0:26over the age of 50 they have to be
17. 0:28taking something right I feel like
18. 0:30there's no way you can build muscle like
19. 0:31that and be that lean over the age of 40
20. 0:33naturally I posed the same question to
21. 0:35my MD and he agreed with me that it's
22. 0:37not possible I know you're in your early
23. 0:3940s and in great shape so what do you
24. 0:41think boy all right so there's a lot
25. 0:43here um I'm going to give Bob Bob
26. 0:47Striker Bob Striker I'm going to give
27. 0:48Bob an actual plan here to if you're out
28. 0:50there if you're over 40 you're going to
29. 0:52get a full like a training concept and a
30. 0:54nutrition concept that's going to work
31. 0:56for you I guarantee he's going to be
32. 0:57happy what about those of us that are
33. 0:58not 40 you need to watch this cuz you
34. 1:00need to learn where you're ultimately
35. 1:02heading here and a lot of what I share
36. 1:04is going to apply right to you too
37. 1:05they're Universal principles okay but
38. 1:07can I start by being ticked off myself
39. 1:10sure I just said I was going to do it to
40. 1:11other people I am myself nothing pisses
41. 1:13me off more than when MDS make those
42. 1:16kind of blanket statements because
43. 1:18they're highly discouraging and a lot of
44. 1:20times this is coming from someone by the
45. 1:21way who has a father who's an MD okay
46. 1:24but he also knows that there's some
47. 1:26limites to what he knows about it's an
48. 1:28all-encompassing practice practice but
49. 1:30he doesn't necessarily know about how to
50. 1:33build muscle the best not the best guy
51. 1:35you go to you're sick you want to get
52. 1:36better that's who you go to but you want
53. 1:38to kind of optimize your health he's not
54. 1:39the right guy for that and he'd be the
55. 1:41first one to admit it I don't know if
56. 1:43this guy should be giving out that
57. 1:44advice because he just discourages him
58. 1:46right there he's looking for agreement
59. 1:47you're not going to get agreement from
60. 1:48me that that exists by the way there's
61. 1:50some very good doctors out there that
62. 1:51know exactly about these types of things
63. 1:54but he's not one of them okay now the
64. 1:57next thing is the comparison to Joe and
65. 2:01David Goggins y okay now we'll get into
66. 2:03them specifically but the point is we
67. 2:06are setting ourselves up for failure by
68. 2:09comparing ourselves to who we see yes
69. 2:13okay now back in the day we didn't have
70. 2:15social media we didn't have our phones
71. 2:17we looked at ourselves right we trained
72. 2:20in our basements we had mirrors right
73. 2:23you had a mirror yeah yeah when we
74. 2:24started training when I was a kid uh we
75. 2:26had that full length mirror right next
76. 2:27to the DB right because you know you
77. 2:29catch a glimpse the first time you ever
78. 2:31saw a tricep oh D don't even that little
79. 2:33wrinkle of a tricep you're like wow I'm
80. 2:35making progress and you feel good about
81. 2:37it and you you string together enough
82. 2:39victories to feel motivated to keep
83. 2:41going yeah nowadays what people do is
84. 2:42they don't look at themselves for the
85. 2:45gauge of how they're progressing instead
86. 2:47they look to the other people yeah and
87. 2:49they're very discouraging very
88. 2:50discouraging experience the problem is
89. 2:52they're not just looking at Joe and
90. 2:54David Goggins they're looking at regular
91. 2:56people who are have a job and are in the
92. 2:59same position they are and they look
93. 3:00fantastic because of course they're
94. 3:02going to put those fantastic photos
95. 3:03under the best Lighting on Instagram and
96. 3:05they get discouraged by that so it's
97. 3:07when regular people start to look really
98. 3:09good that becomes especially defeating
99. 3:12so I think that's one of the big issues
100. 3:13I want to make sure people steer away
101. 3:14from that when I when I was a kid I had
102. 3:16bodybuilding magazines and of course
103. 3:18those guys were immense and everything
104. 3:20else but I kind of did look at them as
105. 3:22Pros right they were the pros and I was
106. 3:24naive to what they were actually taking
107. 3:25in terms of drugs and I figured if I
108. 3:27could just look 25% of that I'd be happy
109. 3:29yeah so again I still compare myself to
110. 3:31myself and not them and I would
111. 3:32encourage people to continue to do that
112. 3:34if they want to have more of a positive
113. 3:35mindset as far as Joe Rogan Joe's
114. 3:38actually someone I believe has been
115. 3:40openly honest about being on trt yeah
116. 3:42I'm pretty sure but the thing that
117. 3:43people will chase that with is this
118. 3:45gentleman here would probably go H I
119. 3:47knew it that's why we can't we shouldn't
120. 3:48even bother training because I'm not
121. 3:50taking that so therefore I can't first
122. 3:52thing is you might want to get looked at
123. 3:54you know just responsibly to make sure
124. 3:55that testosterone is not an issue for
125. 3:58you cuz it could explain why he's
126. 3:59struggling with his results yeah but the
127. 4:01point is is like you can't then say oh
128. 4:04well that's the reason Joe looks the way
129. 4:05he does completely discounting the fact
130. 4:07that he's on a rigorous training program
131. 4:10he does Jiu-Jitsu outside of just
132. 4:11training in the gym his health and
133. 4:14putting in the the donations of time
134. 4:16towards improving his health is one of
135. 4:19his highest priorities like he doesn't
136. 4:20just around with that it's actually
137. 4:21what he does he and he prioritizes that
138. 4:23so therefore that's what I think when
139. 4:26you put the big picture together is what
140. 4:28accounts for him looking the way he does
141. 4:30okay whether or not the trt is a factor
142. 4:31of that of course it can enhance things
143. 4:33but it's not the main reason the only
144. 4:35reason why then you take a guy like
145. 4:37David goggin's on the other end there
146. 4:39he's someone who's clean to be 100%
147. 4:40natural and I believe him and he looks
148. 4:42phenomenal too and he's 50 years old
149. 4:44also so you know by the way he uh he
150. 4:47gave me some extra years on that
151. 4:49question did he yeah he made me younger
152. 4:51than I actually am I'm going be close to
153. 4:52David goin's age this year said early
154. 4:5440s early 40s thank you very much so now
155. 4:57how do we still how can we look that
156. 5:00well it is possible it is that see I'm
157. 5:02here to tell all those out there who
158. 5:03think it's not possible that 100% it is
159. 5:07and the way to get there is to have a
160. 5:10specific approach to training and
161. 5:11nutrition let's start with training okay
162. 5:13okay the first thing for me if you're
163. 5:15looking to build muscle and you're over
164. 5:1740 but again you're aspiring as a even
165. 5:19in your age now the first thing I would
166. 5:21do is I would try to aim for three to
167. 5:24four workouts in a week strain training
168. 5:26workouts okay okay lifting weights and
169. 5:28if you could do four I would do four if
170. 5:30you can only do three I'd do three if I
171. 5:32was doing three I'd be doing total body
172. 5:33workouts okay if I'm doing four i' do a
173. 5:36Monday and a Tuesday with a day off and
174. 5:37then a Thursday and a Friday and I split
175. 5:39it up with upper lower upper lower okay
176. 5:41okay all upper body stuff lower body
177. 5:43upper body lower body got it the next
178. 5:45thing is I want you to train both for
179. 5:48strength and for hypertrophy do you know
180. 5:50some people don't know the difference
181. 5:52really yeah you do now but in the
182. 5:53beginning you actually didn't know what
183. 5:54hypertrophy was right no I that was a
184. 5:56term that that gone right over my head
185. 5:58and it's so like it's it's part of what
186. 6:00I do so I kind of take it for granted
187. 6:02yeah hypertrophy is when you are trying
188. 6:04to build muscle as your main focus
189. 6:06building strength is trying to become a
190. 6:08stronger individual being able to move
191. 6:10more weight in space or move your body
192. 6:12around against resistance more easily as
193. 6:15athletes we're going to need all of that
194. 6:17right all the above so we should be
195. 6:18training for that simultaneously the
196. 6:21fact is that as we get older both of
197. 6:23those things are very important you're
198. 6:24going to need your strength because with
199. 6:26each passing decade you're going to
200. 6:27actually lose the ability to produce
201. 6:28Force and That Could set you up for some
202. 6:31disasters down the road like if you fall
203. 6:33now maintaining muscle mass is also
204. 6:36important because sarcopenia starts to
205. 6:38set in you start to lose muscle mass you
206. 6:40become more frail you become more
207. 6:41susceptible to disease you can't fend
208. 6:43off diseases easily now what I would do
209. 6:46is I would try to separate those two
210. 6:47workouts where one of my focuses in
211. 6:49those workouts was to train more for
212. 6:51strength by doing lower repetitions with
213. 6:53heavier weights aiming for say five
214. 6:55repetitions or so right training in that
215. 6:57range taking longer rest periods between
216. 6:59the sets those are the workouts that I
217. 7:00like to do yeah and not training the
218. 7:02failure there that's not the point the
219. 7:03point is building strength in order to
220. 7:05build strength you really need to be
221. 7:06especially on exercises like squats and
222. 7:08deadlifts like you're not training
223. 7:09allout failure no never have been that's
224. 7:11so bad but if you're looking to build
225. 7:13muscle then what I would do in the
226. 7:15second upper body workout let's say that
227. 7:17week and same thing with lower body is I
228. 7:19would focus on slowing down those
229. 7:20repetitions even if you had to lower the
230. 7:22weight your already covered the element
231. 7:24of the heavier weights and the benefits
232. 7:26that comes from those go to slightly
233. 7:28lower weights move those those weights a
234. 7:30hell of a lot slower 4 seconds up 4
235. 7:32seconds down okay taking momentum out I
236. 7:35say at some point momentum really isn't
237. 7:37a muscle yeah okay make the muscle that
238. 7:39you're trying to build do the work
239. 7:40you'll be astonished at what happens
240. 7:42through the entire middle range of
241. 7:44motion there where you're just moving
242. 7:46that weight through space at the sole
243. 7:48discretion of the muscle you're trying
244. 7:50to train in other words it's responsible
245. 7:52for moving the weight you're not
246. 7:53swinging the weight anywhere yeah it
247. 7:54makes diff makes the exercise a lot
248. 7:56harder but a little bit more rewarding
249. 7:57and what that does is it creates more of
250. 8:00a stimulus even with a lighter weight
251. 8:02the lighter weight helps to save and
252. 8:04spare those joints a little bit okay and
253. 8:06at the same time the speed of movement
254. 8:08will protect those vulnerable joints and
255. 8:11ligaments if you're already somewhat
256. 8:12injured if you train right now with some
257. 8:14pain and you slow down the Reps you're
258. 8:15doing you will feel an immense
259. 8:17Improvement immediately because your
260. 8:19body more shoulder 100% my shoulders are
261. 8:22trash but by going slow and
262. 8:24incorporating the style of training and
263. 8:25I've been able to extend I probably
264. 8:27should have had this thing operated on
265. 8:28years ago been able to extend the life
266. 8:30of this and again knock on wood I don't
267. 8:32even have any issues with it right now
268. 8:33that's good all right so I'm able to do
269. 8:35that because of this approach so I'm I'm
270. 8:37I'm encouraging you to do that and can
271. 8:39we please train through a full
272. 8:40range of motion I'm serious like I I am
273. 8:44serious I know this science-based
274. 8:46approach is to train exclusively in the
275. 8:48stretch position that's not the approach
276. 8:50you want to do as you're getting older
277. 8:52because there is a lot of value to
278. 8:54strengthening throughout a full range
279. 8:56emotion at least to be able to be
280. 8:57functionally productive human being so
281. 8:59you're telling me that if I want to be
282. 9:01the most optimal version of myself over
283. 9:04the age of 40 I shouldn't be doing
284. 9:06partial reps no and you shouldn't be
285. 9:07doing it at your age either in other
286. 9:08words you want to build resilience and
287. 9:10Longevity into your training train
288. 9:11through a full range of motion there's
289. 9:13more than just the one-dimensional
290. 9:15aspect of building muscle that's
291. 9:16important now conditioning because we
292. 9:19didn't even mention conditioning but
293. 9:20that's part of the training for me
294. 9:22conditioning is something that I will
295. 9:23admit was not part of my training
296. 9:25approach for a long time so you're
297. 9:27saying you don't need cardio is not
298. 9:28necessary to be lean no no no no no
299. 9:32nutrition dictates levels of leanness
300. 9:34now how can cardio help well as you
301. 9:36start to get older what will happen is
302. 9:38metabolically you'll become less
303. 9:40efficient in other words you're going to
304. 9:41start to see that you don't burn as many
305. 9:43calories as you used to and a lot of
306. 9:45that has to do with the declining levels
307. 9:46of muscle mass that we talked about
308. 9:48before that you're trying to Stave off
309. 9:49that's that sarcopenia right and again
310. 9:51like I don't say that you should be
311. 9:53looking to add 5 lounds of muscle each
312. 9:55year in your 40s and 50s and 60s it
313. 9:57ain't possible but think about this if
314. 10:00you are maintaining then you are gaining
315. 10:03right cuz you're losing the process
316. 10:05right so if you can even maintain what
317. 10:06you've got you're gaining yeah right so
318. 10:09no understand that so when you're doing
319. 10:10this if you are experiencing some of
320. 10:13that muscle loss and therefore a
321. 10:14decreased metabolic rate then by nature
322. 10:18of wanting to keep the body fat away you
323. 10:20might need to increase your cardio
324. 10:22output anyway okay right your calories
325. 10:24out or that sort of exertion must go up
326. 10:27in order to burn more of the calories
327. 10:28that you're not burning just through the
328. 10:30Active Metabolism right there is also
329. 10:32another added benefit to doing some
330. 10:33cardio especially as you get older what
331. 10:35that for your heart well that's yes here
332. 10:38I am focusing solely on the aesthetic
333. 10:40part of what that equation was from the
334. 10:41guy's question but by all means keeping
335. 10:44a strong heart is incredibly important
336. 10:46again for the overall quality of life
337. 10:48yeah so not just hypertrophy not just
338. 10:50strength but also your overall uh
339. 10:52conditioning levels now I will say when
340. 10:55it comes to nutrition it's the main
341. 10:58driver of body fat levels MH okay if you
342. 11:01want to be lean you can accomplish it
343. 11:03all through nutrition matter of fact
344. 11:05this is a picture of me from 2019 in a
345. 11:08year when I really was doing almost zero
346. 11:10conditioning and I was pretty surey yeah
347. 11:13okay that is solely a fact of being
348. 11:16locked in on my nutrition right but I
349. 11:19will tell you this it is the most
350. 11:21challenging thing for people to conquer
351. 11:24is maintaining low levels of body fat as
352. 11:27they age number one because of this
353. 11:28metabolic slowdown we talked about but
354. 11:30number two I call it the 23 in1 concept
355. 11:33the 23 in1 that means there's 24 hours
356. 11:35in a day we might all be able to find
357. 11:38the consistency and the dedication to
358. 11:39make ourselves in our way to the gym for
359. 11:41that one hour but you got 23 other hours
360. 11:44outside that gym that you need to be
361. 11:46good in if you want to maintain proper
362. 11:49nutrition because there's all the
363. 11:50Temptations of not having good nutrition
364. 11:53Donuts 23 hours 23 hours of that you got
365. 11:57to have a plan you got to have a plan
366. 11:58you got to be able to stick to it and
367. 12:00what happens as we get older you're
368. 12:02starting to experience this now Jesse as
369. 12:03an adult what happens as we get older is
370. 12:06life's inconveniences and even some of
371. 12:08life's Pleasures get in the way of
372. 12:11having the schedule that you might have
373. 12:13scripted for yourself early in the day I
374. 12:15can tell you that you know when I was in
375. 12:17my 20s going to the gym and working out
376. 12:19was a lot easier than when I was than in
377. 12:21my 30s right so now I have more
378. 12:23responsibilities now than I did then
379. 12:25family responsibilities parties travel
380. 12:27work there's a lot of things that come
381. 12:29up that will easily become a roadblock
382. 12:33for you in your pursuit of good
383. 12:34nutrition making it more challenging so
384. 12:36again when you have these things start
385. 12:38to stand in the way how resilient are
386. 12:42you and how dedicated are you to the
387. 12:44plan to be able to stand that good
388. 12:46nutrition path that being said if I had
389. 12:49to give advice the first thing I would
390. 12:50say is try not to focus too much even
391. 12:53though that we know being in a caloric
392. 12:55deficit is what is required to lose that
393. 12:57body fat try not to focus too much on
394. 12:59calories in calories out okay all right
395. 13:01because when you just focus on calories
396. 13:04in calories out you're not necessarily
397. 13:06as focused on the quality of those
398. 13:08calories as long as those calories are
399. 13:10less than the calories that you're
400. 13:12burning in that day right then you will
401. 13:15lose weight okay let's say you have
402. 13:18Dunkin Donuts in the morning and lasagna
403. 13:21at night okay and that's all you have
404. 13:23and it total is you know 2,000 calories
405. 13:26for the day okay and you're burning 2100
406. 13:27calories right right then you are in a
407. 13:31deficit but you haven't really learned
408. 13:33proper nutrition no and your ability to
409. 13:36like to stick within that on that fine
410. 13:38line is going to eventually probably go
411. 13:40Wayward what I rather see you do is
412. 13:42focus on learning what quality nutrition
413. 13:44really is because if you can learn what
414. 13:46good foods are that are that are
415. 13:48nutritionally dense but maybe not so
416. 13:51calorie dense okay right then you can
417. 13:53get high quality nutrition and you don't
418. 13:55have to count calories as much because
419. 13:57you're you're no you're not because
420. 13:59those those foods that are often times
421. 14:01more nutritionally dense are calorie
422. 14:03light okay and you're not going to have
423. 14:05to be worried as much you make one screw
424. 14:06up in terms of a fetuccini Alfredo you
425. 14:08might have 1,500 calories just like that
426. 14:11right it's a bad choice but if you learn
427. 14:13how to make the smarter choices you
428. 14:14don't have to be doing all the math
429. 14:17every single day in terms of dissecting
430. 14:19your calories and figuring out where you
431. 14:20need to be is that why I never see you
432. 14:21count calories never count calories have
433. 14:23you ever counted calories very early
434. 14:25just to educate myself as to what the
435. 14:27calorie contents were in different foods
436. 14:29but I stopped doing that a long time ago
437. 14:31right and and what I use is a plate
438. 14:32division technique that you can find on
439. 14:34many of my videos I'll actually link one
440. 14:35at the end of this video that you can
441. 14:36see but the next thing is I would advise
442. 14:39you not to be carb phobic and I'm
443. 14:41talking about starchy carbohydrates
444. 14:43don't be completely carb phobic because
445. 14:45what you're setting yourself up for
446. 14:46there is an exclusionary based diet
447. 14:49where you're taking something out
448. 14:51completely yeah and that's not fun well
449. 14:53it's it's not going to be fun it's not
450. 14:54going to be something that you likely
451. 14:55could stick with long term I'm looking
452. 14:58for a long-term solution so I think that
453. 15:00there's a way to respect the
454. 15:02carbohydrates and you do so through
455. 15:04portion size control and we do that with
456. 15:06the plate division technique too but
457. 15:07you're able to find a way to keep them
458. 15:10in so that you aren't craving them all
459. 15:14the time and you're learning to live
460. 15:16with them and because they're not
461. 15:17completely excluded you can live with
462. 15:19them for the long term you can live with
463. 15:20them in a healthy way with like healthy
464. 15:22sized portions and stuff like that
465. 15:23because I as Italians pasta is not going
466. 15:26to be obsolete from our diets but
467. 15:29knowing how much to eat in relative uh
468. 15:32or in relation to all the other food on
469. 15:33our plate yeah it's it's a portion of
470. 15:35the plate it's not the whole bottom of
471. 15:36the plate with the meatballs on top
472. 15:38right so though your mom might want it
473. 15:39that way so last thing I'll say is you
474. 15:42talked about Joe Rogan I watched a
475. 15:43recent interview we did with Antonio
476. 15:45Brown you know I love Antonio Brown
477. 15:47right he's been in here we trained I
478. 15:49love him I love him the one thing about
479. 15:50Antonio Brown that he said there was Joe
480. 15:53was talking about how it's very
481. 15:54difficult to be a NFL wide receiver and
482. 15:57and perhaps one of the greatest to ever
483. 15:59play the game when it comes to AB that
484. 16:00being said AB was quick to say to him at
485. 16:02that point but you know it's not just
486. 16:04about Talent it's the ability to have
487. 16:07the discipline to put in the work over
488. 16:11and over and over and over again to
489. 16:13maximize that talent to maximize the
490. 16:15talent to realize the talent I would
491. 16:16argue that of all the guys in the NFL
492. 16:18they kind of all are rather similar in
493. 16:20terms of their level of talent to rise
494. 16:22all the way to the top of that that
495. 16:23sport but the guys who put in all the
496. 16:26work the Tom Brady's the ABS those are
497. 16:29the guys that stand out as some of the
498. 16:30greatest of all time okay and what I'm
499. 16:32advising you to do is to find a way to
500. 16:34love the process here so that you could
501. 16:37start to be more willing to put in the
502. 16:40work and do it consistently and with
503. 16:43that you'll find the discipline you'll
504. 16:44find the discipline the discipline is
505. 16:46just going to keep you on track but to
506. 16:47our question asker over there and to
507. 16:50first of all yes it's very possible to
508. 16:52be in great shape and yes it's possible
509. 16:54to look like a lot of the guys that you
510. 16:56see out there but I would advise you
511. 16:57first and foremost to f focus on what
512. 16:59you look like and make yourself a better
513. 17:01version of you and that can be done
514. 17:03through what I just outlined for you
515. 17:04here very easily but if and only if the
516. 17:07consistency and the discipline is there
517. 17:10to keep you on track and to those of you
518. 17:12out there who say oh damn it I was
519. 17:14waiting to see if Jeff would just
520. 17:16relieve me of ever having to do any hard
521. 17:18work again because I thought there's no
522. 17:20way that you could look like that if
523. 17:22you're over 40 years old not true I just
524. 17:25ruined Christmas for you you need to put
525. 17:27in the work and it's possible if you do
526. 17:29now go do it all right guys if you're
527. 17:30looking for plans on how to do this step
528. 17:32by step I have them over at aex.com
529. 17:33we've got meal plans we have supplements
530. 17:35all the tools you'll need the fact is
531. 17:37you got to get your ass motivated enough
532. 17:38to go over there and do it now's your
533. 17:40chance all right guys see you back here
534. 17:41soon make sure you click subscribe turn
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