💪 Are You Over 40? Try This Split Routine for Muscle Gain

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Here’s what we’ve got for you today: 

  • Fitness influencer Eugene Teo breaks down the ab exercises to build a strong six-pack  

  • Lee Labrada compares whether full-body or split routine workouts are more effective for muscle growth after 40 

  • How two-time Classic Physique champ Breon Ansley’s nutrition looks during pre-contest prep 

TRAINING 

5 Ab Blasters

Credit: @CBC / Giphy

Choosing the right ab exercises is critical to strengthening your core, enhancing your workout performance, and building that sweet, sweet six-pack. With a plethora of exercises available, it can be overwhelming to select the most effective ones. Fitness content creator Eugene Teo demystified this whole debate recently by sharing his five exercises for achieving a sculpted core.

Teo's approach to abdominal training emphasizes progressive overload and a full range of motion to effectively build a robust core. His curated list of movements incorporates bodyweight exercises, cable machines, and the optional use of a weighted plate for those at an advanced level. This comprehensive approach targets every aspect of the abdominals, including the lower and upper abs and the obliques, ensuring a well-rounded workout. 

What sets Teo's program apart is his deliberate exclusion of traditional exercises like crunches and planks. Discover the rationale behind his selections and how they contribute to a stronger, more defined core.

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BODYBUILDING 

Gains Over 40

Credit: Labrada Nutrition / YouTube

Which workout method is more effective for building muscle: a split routine, dividing your training days by different muscle groups, or a full-body routine that targets all muscle groups in one workout? Lee Labrada, a legendary bodybuilder from the '80s and '90s, delves into the benefits of each training approach, particularly for men over 40.

Labrada highlights that a push-pull-legs split routine is most beneficial for beginners, while full-body circuit training can offer significant advantages as well. The choice between these methods depends on the individual's level of training and ability to recover. See Labrada's recommendations and access a sample weekly training schedule tailored for middle-aged men.

NUTRITION 

Eat Like an Olympia Champ 

Credit: Breon Ansley / YouTube

Competitive bodybuilding demands a disciplined diet to enhance strength and maximize muscle growth. Two-time Classic Physique Olympia champion Breon Ansley recently shared insights into his pre-contest diet as he prepares for the 2024 Dubai Pro. Ansley faces losing 23 pounds to meet his division's weight requirement.

During the off-season, Ansley enjoys a more flexible diet, occasionally treating himself to cheat meals like McDonald’s sausage biscuits. However, as competition nears, he shifts to a more stringent plan, focusing on healthier protein sources, including salmon, sushi rolls, and bison. Explore “The Black Swan’s” diet and try the complex carbohydrates and healthy fats that power his training regimen.

THE DROP SET 

Is Spot Fat Reduction a Myth or Fact?  

Credit: Lolostock / Shutterstock

  • Nowadays, many experts have busted the myth of spot fat reduction. However, existing and emerging literature may suggest otherwise. Find out more

  • Looking for a summer wardrobe refresh? NOBULL has up to 30% off over a hundred shoes, shirts, shorts, and more.

  • Plyometrics can improve power and explosive strength. Learn to do the dynamic jump squat to catapult your leg gains. 

  • Bodybuilding legend Kai Greene is back on the scene as he tours the “World’s Greenest Gym.” Discover the environmentally friendly Gold’s Gym location in Berlin, Germany.