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August 07, 2023

How to Build Muscle as You Age – Part 3: The ONLY Type of Training That Works For Men & Women Over 35

This is PART 3, of a 3 part series. checkout:

  1. How to Build Muscle as You Age – Part 1: Effective Technique
  2. How to Build Muscle as You Age – Part 2: This is Why You Are Not Seeing Results

Let’s get straight into Part 3: The ONLY Type of Training That Works For Men & Women Over 35

The ONLY type of training that works for men & women over 35… Drum roll…

It’s muscle-centric technique. That’s it.

I will explain why it’s better, smarter, and safer…

How to Build Muscle as You Age – Part 3: The ONLY Type of Training That Works For Men & Women Over 35

Here’s an example (you can do it right now)

My favourite example to demonstrate the comparison between these two types of exercise is when people do press-ups.

You can try this right now if you wish. I say to people:

“Show me how many press-ups you can do.”

They’ll drop down and start blasting them out super fast and normally get up to 15 if not more. That’s movement-centric exercise.

Then I say to them again:

“Ok , now show me how many press-ups you can do, but this time…

I want you to constantly push your hands together against the floor really hard as you move up and down.

Try and fold the floor.”

I don’t tell them to slow down, I don’t tell them to change their mindset or do anything else.

Just this one action.

They can normally do 5 before dropping to the floor exhausted.

This is muscle-centric exercise.

But, Why?

When you just press up and down without thinking about it too much. The weight is distributed across the front of your shoulders, triceps, chest, the biceps help out a little and even the lats to an extent.

Multiple muscles are used and the load is shared.

When you push your hands together you isolate the chest muscle, taking the weight/load away from the triceps and shoulders, placing 90% of it on the chest muscle alone.

One of the key biomechanics of the chest muscle is to bring the arms across the body, not just push.

When we push against the floor constantly, we mimic this action and keep the chest under constant tension.

We isolate it! This is super important!

One muscle handling the majority of the load under constant tension…

It struggles…

The brain knows it needs to develop fitter and stronger…

The body re-builds it a little bit bigger…

overtime this transforms our body in multiple ways.

Now imagine muscle-centric exercise (isolating a single muscle) when you then incorporate other effective exercise technique principles on top…

Such as:

  • the correct and effective range of motion technique for each muscle
  • the mindful-muscle connection for each muscle
  • correct stretching and contracting of the muscle during a movement
  • tempo: how long we place the muscle under tension, how long each rep is.
  • How intensely we push it to failure

The list goes on but you get the point.

Compounded together…

Wow! Boom! It’s very powerful and transforms the body.

That’s it.

You’ve just learnt and hopefully understood the secret to developing any part of your amazing physique quickly, safely and healthily.

Now before we get too excited we need to remember the best way to progress… stepping stones.

The same principles as nutrition apply.

We don’t throw every single amazing, perfect, advanced technique at our body all at once.

It’s far too much to focus on during a workout.

Imagine having 8 different things to try and tick off in your head during 1 rep. It’s just silly.

What we do is engrain habitual muscle-centric training

One step at a time.

So, as we progress you don’t need to think about the key points, you just do them automatically.

That’s when we’re ready to step onto the next stepping stone of effective muscle-centric technique.

Progressive stepping stones, this is how the body loves to progress and where TRUE results lie. It’s highly is effective.

Finding the right TRX Suspension Trainer or Resistance Band Program for your fitness goals

I have a variety of TRX Suspension Trainer & Resistance Band Workout Programs here for specific fitness goals so you can transform your body anywhere!

Whether you’re like me and want a way to stay fit at home and on the road whilst travelling.

Or perhaps you’re looking for something to use at home as other life commitments don’t always allow you to use a gym.

Either way, I highly recommend giving TRX suspension training and resistance band a go with muscle-centric technique.

I understand it can be daunting at first but stick with it…

I assure you once you get to know it you’ll see huge benefits and never look back.

Here’s to your Fitness Freedom!

P.s

Here’s re-cep of this 3 part article series on How to Build Muscle as You Age:

  1. How to Build Muscle as You Age – Part 1: Effective Technique
  2. How to Build Muscle as You Age – Part 2: This is Why You Are Not Seeing Results
  3. How to Build Muscle as You Age – Part 3: The ONLY Type of Training That Works For Men & Women Over 35
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How to Build Muscle as You Age – Part 3: The ONLY Type of Training That Works For Men & Women Over 35

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I'm new to using a TRX or Band, where shall I start?

First up, welcome! Out of all the millions of websites out there thank you for visiting this one. Secondly, your interest and motivation will change your life. It did for me and thousands of fitness freedom athletes in our community of all ages.

The best place to start would be with the Beginner TRX Total Body Transformation Program. It’s the most popular Program and will teach you the effective muscle-centric TRX technique to transform your body and begin your life-changing journey.

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Adam Atkinson TRX Traveller Fitness Freedom Athletes
Adam Atkinson TRX Traveller Fitness Freedom AthletesAdam Atkinson TRX Traveller Fitness Freedom Athletes

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