💪 10 Tips to Gain Muscle Over 40

Today’s newsletter is presented by PhenQ. If you want to crush cravings, boost energy levels, and shed your unwanted fat, PhenQ is designed for you. Learn more here.

Here’s what we have for you today:

• The pros and cons of both the hammer curls and biceps curls

• Tips to build serious muscle and lift safely after 40

• How Dorian Yates won the ‘97 Mr. Olympia with a torn triceps 

TRAINING

Stop! Hammer Time

The curl is often hailed as the ultimate exercise for building bigger biceps. But with so many variations to choose from, which one reigns supreme? Today, we’re dissecting the two top variations of this staple movement: dumbbell hammer curls and dumbbell biceps curls.

The distinction lies in the grip and wrist position. Dumbbell hammer curls involve neutral wrists (palms facing each other), whereas biceps curls employ a supinated grip (palms facing up). When curling with palms facing each other, you activate your forearms more and can handle heavier weights. The supinated grip, on the other hand, focuses on engaging the biceps brachii.

Read on for a comprehensive breakdown of these two fundamental curling movements and discover the most effective biceps exercises tailored to each grip.

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WORKOUT

Age With Grace & Grit

Turning 40 doesn't mean you’ve hit your peak. You can continue to sculpt your physique into a masterpiece with the right workouts, proper nutrition, sufficient sleep, and mental well-being. Adapting your training to your capabilities as you age is crucial, but it doesn't imply you should ease up on the accelerator. To help you figure out the right approach, we’ve rounded up 10 indispensable tips for building muscle after 40.

For instance, if you're accustomed to lifting heavy weights with a few cheat reps, now is a good opportunity to use lighter weights with a stricter form. And maybe it’s time to swap the traditional back squat for the more joint-friendly Bulgarian split squat. 

These tips encompass mindset practices, body assessments, and effective recording techniques. Discover how to maintain strength, health, and vitality while lifting weights beyond 40.

BODYBUILDING

Dorian Yates Did WHAT?

More than a dozen world-class physiques graced the stage at the 1997 Mr. Olympia. However, it was the presence of Dorian Yates that captivated the audience.

Widely regarded as a legend in the realm of bodybuilding, Yates secured an astounding six consecutive Mr. Olympia titles from 1992 to 1997. But it was this final victory that solidified his status among the absolute elite of the sport — and that’s because "The Shadow" clinched the title with a torn triceps. 

The MRI conducted on Yates revealed that the muscles were severed from the bone along three-quarters of its length. Undeterred, Yates persevered and trained relentlessly to claim his sixth championship. It’s one of the most jaw-dropping pieces of bodybuilding lore out there, and you can read more about it below.

THE DROP SET

This Week in Strength

• On the latest episode of BarBend’s Strength Weekly podcast, hosts David Thomas Tao and Phil Blechman break down all the essential news in the weightlifting world, including Justin Medeiros’ powerlifting debut.

• Calf raises are a necessary exercise for lower leg muscularity. Learn how to perform this pivotal movement properly to get the calves to grow. 

• Known as the gold standard of the Figure division, discover the life and lifting career of Cydney Gillon.