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

https://www.patreon.com/SandCResearch

Other:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7068252/

https://pubmed.ncbi.nlm.nih.gov/31268828/

https://journals.lww.com/acsm-msse/fulltext/2019/03000/evidence_for_an_upper_threshold_for_resistance.16.aspx

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/

https://www.sciencedirect.com/science/article/pii/S2666379123005402

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7219567/#:~:text=BDNF%20is%20a%20fasting%2Dinduced,controversial%20question%20in%20the%20field.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7288608/

https://beckman.illinois.edu/about/news/article/2023/04/18/exercise-releases-chemical-signals-that-boost-brain-health

https://pubmed.ncbi.nlm.nih.gov/33897466/

https://pubmed.ncbi.nlm.nih.gov/32697366/

https://www.nature.com/articles/s42255-020-0251-4

https://www.neurology.org/doi/10.1212/WNL.0000000000201049

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6384011/#:~:text=Increased%20astrocyte%20glycogen%20storage%2C%20increased,of%20exercise%20for%20cognitive%20function.

https://link.springer.com/article/10.1007/s12603-023-2023-9

https://www.frontiersin.org/articles/10.3389/fnmol.2023.1275924/full#:~:text=Mechanisms%20underlying%20EX%2Dinduced%20brain,of%20exerkines%20from%20peripheral%20tissues.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6422697/

https://www.sciencedirect.com/science/article/pii/S2212877823001886

https://pubmed.ncbi.nlm.nih.gov/38165402/#:~:text=Across%20the%20ages%20and%20degree,with%20an%20impairment%20in%20ambulation.

https://pubmed.ncbi.nlm.nih.gov/33897466/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6363662/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8881926/

https://pubmed.ncbi.nlm.nih.gov/37886841/#:~:text=Background%3A%20Pre%2Dexercise%20protein%20consumption,dose%20impacts%20on%20this%20effect.

https://www.sciencedirect.com/science/article/abs/pii/S1896112624000129

https://journals.physiology.org/doi/full/10.1152/japplphysiol.00350.2019

https://www.tandfonline.com/doi/full/10.1080/02640414.2024.2321021

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905295/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4727532/

https://www.childrenshospital.org/conditions/red-s

https://clinicalnutritionespen.com/article/S1751-4991(08)00054-1/pdf#:~:text=During%20more%20prolonged%20stress%2C%20high,of%20carbohydrate%20in%20the%20liver.

https://www.eufic.org/en/whats-in-food/article/glucose-and-mental-performance#:~:text=A%20normal%20weight%20adult%20requires,low%20%E2%80%94%20such%20as%20during%20starvation.