A beginner-friendly system to build muscle for executives over 40

Hello amigos,

For 9 years, I trained without a plan.

I relied on trial and error—ordering books on periodization and training cycles by Charles Poliquin. But even with those resources, science and guidance were scarce. I wish I’d received an email like this one, breaking it all down step by step.

What You’ll Learn Today:

1. The difference between working out and training.

2. How to build a simple, effective fitness system that fits into your busy life.

3. The three types of training every man over 40 needs to stay strong and healthy.

The Key Difference: Working Out vs. Training

• Working Out: Random exercise with no clear long-term goal. It’s about breaking a sweat or burning calories based on what feels good that day.

Example: Hitting the gym to “do arms” or running a random distance.

• Training: A goal-driven, structured plan where every session builds toward a specific result—like strength, endurance, or mobility.

Example: Following a 12-week program to increase your deadlift or train for a marathon.

Step 1: Weight Training

Building muscle after 40 isn’t about lifting the heaviest weights—it’s about lifting smart.

Start here:

• Strength: Master foundational exercises like squats, push-ups, and deadlifts with weights that challenge you safely.

Example: Use a 20-30 lb dumbbell for goblet squats. Do 3 sets of 10 reps, gradually increasing weight.

• Muscle Growth: Focus on controlled movements to target specific muscle groups.

Example: Perform 3 sets of 12 reps of bicep curls or chest presses with moderate weights.

• Capability: Add functional movements that mimic everyday activities.

Example: Carry two grocery bags for 30 seconds, keeping your posture straight.

Want to connect with me to see if I can help you? Go here

Step 2: Aerobic Training

Cardio isn’t just for fat loss; it’s essential for heart and lung health, making daily life easier and reducing disease risk.

Do this:

• High-Intensity (HIIT): Push yourself to your maximum heart rate once a week.

Example: Sprint for 30 seconds, walk for 90 seconds, and repeat 6 times (15 minutes total).

• Low-Intensity: Build endurance and recovery with steady-state cardio 2-3 times per week.

Example: Walk briskly for 45 minutes or cycle at a comfortable pace.

Step 3: Mobility Training

Mobility keeps your joints healthy and prevents injuries. A simple daily routine can make all the difference.

Start here:

1. Breathe: Take 1-2 minutes to relax your muscles with deep, slow breaths.

2. Stretch: Focus on areas that feel tight, like hips, hamstrings, or shoulders.

Example: Hold a hip flexor stretch for 30 seconds per side.

3. Move: Activate your joints with dynamic movements.

Example: Perform arm circles or cat-cow stretches.

The Lean Executive Method

Make your workouts smarter with these principles:

1. Warm Up: Spend 5-10 minutes activating your muscles.

2. Master Form: Proper technique prevents injuries.

3. Avoid Problematic Exercises: Replace any movements that cause discomfort.

4. Train Strategically: Stick to 8-12 reps per set to build muscle without straining joints.

Your Weekly Plan (For Beginners)

How to Make It Stick

1. Set a Routine: Schedule workouts like meetings—same time, same days.

2. Track Your Progress: Write down your weights, reps, and times to stay motivated.

3. Focus on Recovery: Get 7-8 hours of sleep and eat a balanced diet with ~1.6g of protein per kg of bodyweight.

P.S. If you want a comprehensive 360° training plan to burn fat, build muscle, and improve your health markers all at the same time, reply 'YES' to this email, and I’ll send it to you for free.