🏋️‍♂️ 11 tips to gain muscle after 40

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Today’s newsletter is presented by Major Fitness. Head here to find out how you can save $100 on the all-new Cobra AH-1, which is a groundbreaking 2-in-1 leg press and hack squat machine.

Here’s what’s in today’s edition:

• Advice for muscle gains after 40

• Jeff Nippard’s best and worst exercises for triceps

• Tia-Clair Toomey-Orr prevails in Knoxville

Exercise Tips

Like a Fine Wine

While 40 may not be anybody’s favorite number, Dr. Mike Israetel sees no reason why you can’t continue to gain muscle after exceeding this milestone, just as long as you follow his 11 essential tips.

First, you need to become a master of technique, and some things just need to be taken more slowly. Dr. Israetel, who has a Ph.D. in sports physiology, says emphasizing your warm-ups, using slow and controlled eccentrics, and proactive deloads are just a few of the ways you can actually build muscle after hitting the dreaded 4-0. 

More work may be required, but the gains you crave remain available. Check out the article below for even more tips.

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Workouts

Horseshoes and Hard Gains

As we have shown before, if there’s one thing Jeff Nippard really likes, it’s ranking exercises. This time, he turns his Hot or Not eyesight to triceps training and ranks the best (and worst) movements for growing the three-headed beast.

Nippard does not simply succumb to personal preference when making his selections. Using the power of science, he systematically sifts through popular elbow extension selections. With essential S-tier exercises (skull crushers being a top choice) leading the way, he ranks a slew of exercises below from A to F.

If you have an arm day coming up, this list of triceps exercises is for you.

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CrossFit

Postpartum, Semifinals

Tia-Clair Toomey-Orr, the six-time CrossFit Games champ, is back competing after sitting out the previous year in order to have her first child.

Winning the 2024 North American East Semifinal in Knoxville in ridiculously dominant fashion, Toomey-Orr is seemingly better than ever, barely a year after giving birth to her daughter. You can see her entire quest to complete her comeback and once again put her stamp on the CrossFit world as the best to ever do it.

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Everything Else

Pounding the Pavement

• The ab wheel is one of the hardest and, unsurprisingly, most functionally useful core exercises. It’s also incredibly easy to mess it up. Head here to learn the right form.

• One of the most basic human movements, running, can still be improved (or worsened) by your choice of equipment. Find out how often you need to replace your favorite running shoes to keep your feet moving in the right direction.

• Kostiantyn Musiienko recently set the 105 kg IPF (equipped) bench press record, besting a record that hasn’t been broken since 2019. Read all about it.