💪 10 Ways to Gain Muscle Over 40

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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 (and why) hanging leg raises should be in your rotation

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

Hang in There, Baby

According to hypertrophy coach Joe Bennett: “Nerds say [hanging leg raises] are not an ab exercise but hip flexor exercise. Meatheads say, ‘I feel my abs, so they’re an ab exercise!’”

The truth is that hanging leg raises can train both effectively. Since six-pack abs are the primary goal for most, Bennett explains how to target these muscles with leg raises and shares his overall favorite ab exercise. Check out the full breakdown below.

THE DROP SET

Get Your Fitness Fill

• We cover a lot (a lot!) of training tips and strength sports news in The Ripped Report. But if you want even more fitness content that deals with a range of other workout styles and sports, subscribe to The BarBend Newsletter today!

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

• You can add one more top-tier competitor to the already-stacked roster at the 2025 New York Pro. Find out who made the cut.