How to Build Muscle After 40

“What I’m about to share is what I found is working best for me to build muscle while maintaining healthy body composition and has worked well for my clients.”

– Zane Griggs
The research links that support this approach can be found below.

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How to Build Muscle After 40

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Links to Studies

Mechanical Tension

  • Explained well by the Stimulating Reps Model by Chris Beardsley

Systematic Reviews and Meta-Analyses

  • A Systematic Review with Meta-Analysis of the Effect of Resistance Training on Whole-Body Muscle Growth in Healthy Adult Males
  • Myofibrillar Protein Synthesis and Muscle Hypertrophy Individualized Responses to Systematically Changing Resistance Training Variables in Trained Young Men
  • Evidence for an Upper Threshold for Resistance Training Volume in Trained Women

Protein and Muscle Synthesis

  • Protein – Which is Best?
  • The Anabolic Response to Protein Ingestion During Recovery from Exercise Has No Upper Limit in Magnitude and Duration In Vivo in Humans
  • Muscle-generated BDNF is a Sexually Dimorphic Myokine That Controls Metabolic Flexibility
  • Muscle–Organ Crosstalk: The Emerging Roles of Myokines

Exercise and Brain Health

  • Exercise Releases Chemical Signals That Boost Brain Health
  • Short-Term Physical Inactivity Induces Endothelial Dysfunction
  • Adaptation to a Low Carbohydrate High Fat Diet Impairs Endurance Exercise Metabolism and Performance Despite Enhanced Glycogen Availability
  • Skeletal Muscle Energy Metabolism During Exercise

Cognitive and Muscular Effects of Exercise

  • What Muscle Signals Mediate the Beneficial Effects of Exercise on Cognition?
  • May the Force and Size Be With You; Muscle Mass and Function Are Important Risk Factors for Cognitive Decline and Dementia
  • Molecular Mechanisms Underlying Physical Exercise-Induced Brain BDNF Overproduction

Exercise and Metabolism

  • Exercise and Regulation of Carbohydrate Metabolism
  • What is Relative Energy Deficiency in Sport (RED-S)?
  • Basics in Clinical Nutrition: Carbohydrate Metabolism
  • Glucose and The Brain: Improving Mental Performance

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