Module 11: Muscle & Testosterone After Age 35?

So the last few weeks I gave you a step-by-step plan for "zig-zagging" a high carb diet and high volume approach for muscle gain as well as a lower carb/lower volume approach for rapid fat loss.

If you'll recall, the system I outlined was:

3 weeks high-carb/high volume training for mass gains, followed by:

1 week lower-carb/low volume training for quick fat loss (while maintaining muscle.)

Keep in mind, this was for someone who was primarily interested in gaining lean mass quickly. Reader Julius asked an interesting question about this approach...

"Matt - loving the r.a.w. emails so far. Question about high carb approach -- what if you did the opposite? What I mean to say is, what if you did 3 weeks low calories and then 1 week high carbohydrates? Would that be an even better method for fat loss? Thank you sir. -- Julius"

I've got to be honest: I love the "out of the box" thinking on this one. I think this is a good strategy for guys who are already in single-digit body fat and are looking to shed those last few pounds of fat.

But for guys with more weight to lose, I think it makes more sense to just stick with a standard diet and knock out the fat loss quickly rather than taking a 1 week "break." (Same message would apply for women. If you're already lean -- less than 18% body fat -- then you could try the 3 week on/1 week off idea. But otherwise I'd stick with the traditional program.

Ok, great question and great thinking. Part of my goal for this advisory is to show you how to think critically when it comes to matters of health and fitness so you've never stuck relying on a "guru" to tell you what to do next.

Ok, let's talk about old people. 😉

Conventional wisdom says that older guys are screwed the minute you blow out the candles on your 40th birthday cake. Your testosterone levels will drop, muscle will waste away and strength will dry up.

We certainly know the mainstream media supports that narrative. But what does the EVIDENCE say?

I think you're going to be pleasantly surprised.

* This study shows that older men introduced to strength training did just as well as their younger counterparts -- at least in terms of strength gained. The younger counterparts did gain slightly more muscle mass though.
Häkinnen, et al. "Similar increases in strength after short-term resistance training due to different neuromuscular adaptations in young and older men." Journal of Strength and Conditioning Research (2014).

* However, this study showed a fantastic increase in lean muscle mass when older men were instructed to use "drop sets" (lowering the weight immediately following a set of any given exercise and pumping out a few more reps) as well as supplementing with creatine.

So -- like all things in life -- it appears older men can still build muscle but they have to be strategic in their approach.
Johannsmeyer, Sarah, Candow, Darren G., Brahms, C. Markus, Michel, Deborah, Zello, Gordon A. "Effect of creatine supplementation and drop-set resistance training in untrained aging adults." Experimental Gerontology (2016) - Published ahead of print on Aug 11 (doi: 10.1016/j.exger.2016.08.005).

* What about testosterone loss? Well, as I've pointed out in a previous article guys who actually get and stay lean as they get older suffer seemingly no loss in testosterone.

Serum testosterone, dihydrotestosterone and estradiol concentrations in older men self-reporting very good health: the healthy man study.

===== THE VERDICT======

After pouring through dozens of studies this week all examining the effects of aging on men and muscle, testosterone and strength, I've come up with the following guidelines:

* Take creatine. Most studies show creatine helps older guys build and maintain muscle mass -- even in cases where subjects weren't exercising.

* Get... and stay lean: If you're over the age of 40, the days of trying to gain muscle by eating everything in sight are long gone. As your body fat levels go up, your testosterone levels go down. So get... and stay lean.

* Train like a bodybuilder: Studies show strength training works just as well for gray beards as it does for whippersnappers. But older guys will need to make some strategic adjustments to gain muscle.

Skip the heavy weights -- or use drop sets after your heavy sets to pump up the volume. Keep rest periods short, 60-90 seconds between sets.

And ABOVE ALL ELSE.... be consistent. 20 year olds can be inconsistent with training and diet and still end up with a good physique.

But after age 40, you don't stand a chance unless you're consistent. Stop skipping workouts. Stop rewarding yourself with cheat days that you haven't properly earned. Be consistent and you'll reap the rewards.

Matt Marshall, certified personal trainer and founder of Fitness Under Oath

Thanks for being an Insider Club member.

Remember, as an Insider Club member you top priority attention from me. So if you ever have a question on anything, just send an email to mattxxx@fitnessunderoath.com (remove the x's).

Please put "Insider Club Member" in the subject line of your email. Thanks.

The Next Fitness Under Oath Insider Club Module Will Be Released In 1 Week. Don't Want To Wait? Click Below...

Click Here To Unlock All 52 Insider Club Modules

Only $99.95 (One Time Price)

Remember: The Fitness Under Oath Insider Club is a private advisory. Do NOT share anything from these modules. Do not forward. Do not print, except for your own personal usage. Anyone found violating these rules will be expelled from the advisory.

Disclaimer: This website and blog are intended as an information source only, not to be construed as medical advice. The information given here is for entertainment only and it not intended as a substitute for any treatment that may have been prescribed by your doctor. If you suspect that you have a medical problem, you are urged to seek competent medical help.