How to Gain Muscle Mass After 40 as a Hard Gainer – Men Over 40 Fitness

Building muscles are difficult, and it’s even more so when you’re over 40. For ectomorphs or hard gainers, it’s even more difficult to build more muscles, so it’s even more important that you have a proper workout plan to improve your gains. With that said, let’s get into it.

The general rules for gaining after 40
For hard gainers, it’s important that you build up your strength first before you can increase the muscle mass. You need a strong foundation to increase your weight cap, which is a crucial part of the gain. You also need to work on your functional movements and coordination so that you can maintain proper form in order to perform each exercise more effectively. Additionally, you need to refrain from hard cardio exercises when you’re trying to bulk up to maximize your gains. Lastly, you need to ensure that you eat enough protein, carbohydrates, and vitamins to ensure that your body has all the nutrients it needs to build muscles.

How bad do you want it? The 60-Day Workout Plan for Skinny Men
Your workout plan should be at least 60-day long, as it’s important that you can stick to it long term. Exercises aren’t something you do for a few days and quit; it’s a lifestyle that you have to be able to maintain throughout a long period of time in order for you to see results. It’s particularly important to have an effective workout plan when you grow older, as it’s a crucial part of your health. It can help prevent a number of conditions that can affect your quality of life going forward.

Below is a detailed 3-day weekly workout plan for men over 40 who are looking to gain more muscles:

Day 1

Exercise A

A1. Barbell Back Squat: 3 sets of 5 reps
A2. Chin-up: 2 sets till failure

In the early stages, it may be difficult for you to do chin-ups and pull-ups, so you may need to use a band to help you for the first few weeks. Once you start to build up strength, you can do it on your own.

Rest 90 seconds before moving on to the next exercise.

Exercise B

B1. Dumbbell Bench Press: 2 sets of 8 to 12 reps
B2. Dumbbell Single-Arm Row: 3 sets of 10 reps per arm. Hold a 2-second pause at the top of each rep.

If you need to rest between reps, make sure to limit it to 1 or 2 seconds only.

Rest 90 seconds before moving on to the next exercise.

Exercise C

C1. Barbell Straight-Leg Deadlift: 3 sets of 12 to 15 reps
C2. Cable Core Press: 3 sets of 10 reps per side. If you need to rest between reps, make sure to limit it to 1 or 2 seconds only.

Rest 90 seconds before moving on to the next exercise.

Dumbbell Farmer’s Walk: 3 sets of 40-yard carries

Day 2

Exercise A

A1. Barbell Bench Press: 3 sets of 5 reps
A2. Chin-up: 2 sets till failure.

Rest 90 seconds before moving on to the next exercise.

Exercise B

B1. Trap Bar Deadlift: 3 sets of 8 reps
B2. Dive Bomber Pushup: 3 sets of 8 to 10 reps. If you need to rest between reps, make sure to limit it to 1 or 2 seconds only.

Rest 90 seconds before moving on to the next exercise.

Exercise C

C1. Dumbbell Goblet Squat: 3 sets of 12 to 15 reps
C2. Barbell Bent-Over Overhand-Grip Row: 3 sets of 5 to 6 reps. Hold a 1 to 2 seconds pause at the top of each rep.  

Rest 90 seconds before moving on to the next exercise.

Exercise D

D. Dumbbell Reverse Lunge: 2 sets of 8 to 10 reps per leg. Rest 1 minute between each set.

Day 3

Exercise A

A1. Sumo Deadlift: 3 sets of 5 reps
A2. Single-Arm Landmine Press: 2 sets of 8 reps per arm
Rest 1 minute between exercises.

Rest 90 seconds before moving on to the next exercise.

Exercise B

B1. Barbell Front Squat: 3 sets of 8 to 10 reps
B2. Single-Leg Hip Thrust with Shoulders on Bench: 3 sets of 10 reps per leg