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Get Your Body Back
It’s never too late to claw your way back into your best condition ever (even if it was quite a few years ago). This six-week training program is geared to ease you into the gym, then ratchets up the intensity to sculpt you into prime physical fitness. Are you ready for the challenge?
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Get Your Body Back
Ever caught yourself saying just that as you fondly recall your youth, when you were fit, athletic and ready to conquer the world? Much like the stereotypical aging jock taking every opportunity to recount the glory days of his high-school exploits, as we all get older, you can easily find yourself hopelessly holding onto past accomplishments.
While those memories tell one tale, reality grows ever bleaker when it comes to your fitness. A six-minute mile gives way to labored breaths as you trudge up a set of stairs. Your back buckles when picking up the groceries. Six-pack abs lazily spill into a keg. Just a part of getting old, right?
Well, not necessarily. You may not be able to halt the inevitable process of aging, but the human body is extremely adaptable and responsive to physical challenges. You can gain strength and muscle mass in your 30s, 40s and beyond, if you’re willing to work hard in the gym and take good nutrition seriously. Here we outline a six-week training plan, broken down into two-week increments:
• Weeks 1–2: You’ll start with a training split that covers your whole body over the span of two workouts. Steer clear of all-out maxes on your lifts: Simply find your workout groove, and push yourself hard enough to break a good sweat every time.
• Weeks 3–4: Your major muscle groups are now split over four workouts. Strive for momentary muscle failure on your last one or two sets of each exercise — that’s the point at which you can’t possibly complete another rep with good form. (Choose a weight that will cause this around the listed rep range for that exercise.)
• Weeks 5–6: Your body is split over five workouts, and supersets are introduced, in which you do a full set of the first listed exercise to failure, then immediately do the second exercise and again rep until failure.
In this article, you’ll also find key nutritional strategies and a supplement stack to help fuel energy levels and muscle-building processes, giving you everything you need to reap incredible results.
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