The only 3 steps you need to build muscle between ages 35 and 55

Hello friends,

As I write this, I’m waiting on X-ray results after breaking my toe during a Muay Thai session. Honestly, I’m not too bothered—whether it’s broken or fractured, I’m already planning my next steps. I’ll swim for cardio, switch to machines for resistance training, or find new ways to turn this challenge into an advantage.

I want to take a moment to thank each and every one of you. Your incredible feedback motivates me to keep going. Most mornings, I’m up before my kids, pouring energy into these pieces of content because I believe they matter.

My goal is clear: to become the most trusted source of health and wellness information for executives aged 35–55 in the GCC. Call it intuition—or just relentless focus after 10 years of doing this—but I know I’ll get there.

Either way, thank you for being here. I hope today’s issue sparks something life-changing for you.

Diego Carrete
Chief Executive Officer, FIT LIFE FZCO
Chief Wellness Officer, First Abu Dhabi Bank

The 20:5 Rule

Step 1: Use RIR to Gauge Effort

Start with Repetitions in Reserve (RIR) to set the right intensity for your workouts:

• Perform each set at an intensity where you could still complete 2–3 additional reps with good form.

• This ensures you’re pushing hard enough to build muscle while allowing for recovery—key for lifters over 40.

Step 2: The 20:5 Rule

Here’s how to gradually increase your workload for maximum gains:

1. Start with a weight you can lift for 8–10 reps comfortably.

2. Over the next few sessions, aim to increase your total reps (volume) by 20%. For example:

   • Day 1: 8 reps × 3 sets (24 total reps).

   • Week 2: 9 reps × 3 sets (27 total reps).

3. Once you reach 10–12 reps per set consistently, increase the weight by 5% and return to 8 reps per set.

4. Repeat the cycle.

Step 3: Why It Works?

It’s based on progressive overload, getting better every session (whether that’s from a rep perspective, or weight perspective)

• The 20% volume increase ensures progressive overload—a key principle of muscle growth.

• The 5% weight increase resets the cycle, keeping you from hitting a plateau.

• Combined with RIR, this method ensures steady, sustainable progress without overtraining or injury.

The 333 Protein Method

Your muscles need fuel to grow, and protein is the foundation. The 333 Method provides the structure:

• 3 meals daily, spaced 3 hours apart, each with 30 grams of protein.

Here’s why it works:

• After 40, the body becomes less efficient at processing protein (a concept called anabolic resistance). Consuming 30 grams per meal ensures you hit the threshold needed to stimulate muscle protein synthesis.

• Protein also supports hormone regulation, stabilizes blood sugar, and keeps you feeling full, all critical factors for long-term health.

Focus on high-quality sources: lean meats, eggs, dairy, tofu, legumes, and fish. This is an example of a simple day of eating:

Book an Intro Call (FREE)↗
This free introductory call helps you identify what’s holding you back from reaching your health goals.

The 321 Evening Routine

Muscle growth happens outside the gym, and recovery is non-negotiable after 40.

Follow the 3-2-1 Rule for a better night’s rest:

• 3 hours before bed: Finish eating and avoid alcohol. Digestive processes interfere with deep sleep, and alcohol disrupts REM cycles.

• 2 hours before bed: Stop working. Mental stimulation from emails or deadlines can make it harder to wind down.

• 1 hour before bed: Turn off screens. Blue light suppresses melatonin, the hormone that signals your body to sleep.

How To Stop Delaying Your Sleep ↗

[6 minute watch]

TL;DR

Ignoring progressive overload, proper protein intake, and quality sleep hinders muscle growth and recovery, especially after 40.

Strategic habits like the 20-5 Rule, 333 Method, and the 3-2-1 Evening Routine are game-changers for building strength, enhancing health, and sustaining peak performance.

Diego Carrete
Chief Executive Officer, FIT LIFE FZCO
Chief Wellness Officer, First Abu Dhabi Bank

Whenever you're ready, there are 2 ways we can help you:

1. Thrive In 5 (FREE)↗
   Our free posture realignment plan: 5 days, 5 minutes, 0 back pain. This program is app-based, and you get full support throughout.

2. Book an Intro Call (FREE)↗
   This free introductory call is an opportunity to understand what’s holding you back from achieving your wellness goals.

Earn Your Free Gift 🎁 

Refer friends and family to Live Leaner and unlock The Exec's Guide To Protein Snacks—your go-to pack for staying fueled and focused! 👇️ 

{{rp_personalized_text}}