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Last Updated on June 5, 2018

Is Building Muscle Possible in Your 40s? (Build Muscle the Batman Way)

Is Building Muscle Possible in Your 40s? (Build Muscle the Batman Way)

Ben Affleck just recently got in bodybuilding-shape for the movie Batman vs. Superman. What few people know is that Ben Affleck is 45 years old at the moment. Yet Ben Affleck looks like a monster in his role as Batman. On top of that he’s 6’3” – being tall makes it even harder to look muscular. Yet Batman completely nailed it.

    While a lot of the look as Batman may be due to his costume and the lighting, Ben Affleck nonetheless is a key example for building muscle if you’re over the age of 40. Mainly because he follows these 3 rules:

    Rule #1: Stick to the basics

    Ben Affleck doesn’t like working out, that’s where most people begin. Even me as a trainer, I don’t wake up in the morning and think: “Hell yeah, time to do a workout session”.

    It was torture. […] I hate to exercise. — Ben Affleck

    Training is nothing fancy, it should simply be part of your routine. Yet a lot of the people that start training after the age of 40 think they need a specific, fancy workout schedule. This is not true.

    While your recovery periods may truly be longer, you don’t need to train any different than a 20 year old unless you have major physical limitations such as a herniated disc.

    The most important thing in every workout schedule should be to get into a routine. This can be harder because as an adult, you have more responsibilities such as a demanding job or a family.

    In the beginning, you need to juggle multiple aspects of your life. That’s why you need support from your environment. Also, try to make friends at the gym or join groups on Facebook and Whatsapp. This will also help you with number #2.

    Rule #2: Keep going

    Most people that sign up for a gym membership quit after 3 months. I’m a huge supporter in making your workout and diet sustainable, yet this is much harder if you are 40+ years old.

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    That’s also a reason why most of the actors are not able to keep their bodies in the long-term. For example, Ben Affleck only has a great body until he has to be on the scene. The movie holds him accountable.

    If Ben would step on set, looking like a Spongebob instead of a Superhero, no one would take him seriously and he would risk his career. You have to hold yourself accountable to your workout schedule.

    Realize that most worthwile things in life are hard first before they get easier.

    Write down your realistic goals for yourself or even publish it on your facebook wall and post your training pictures. This will create social pressure to help you keep going.

    Plan your workout sessions ahead of the week and treat them as a priority. What works with most of my clients is setting a specific workout time in the morning. as the kids are often still asleep at that time. Make those early morning hours the ‘You-time’. Training early in the morning can also help with rule #3.

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    Building muscles will take longer if you’re 40 due to the wear and tear over the years. Be persistent.

    For extra accountability: Train with a friend or hire a coach. A coach holds you accountable and gives you the necessary guidance.

    Rule #3 Enjoy the process

    Ben Affleck told an interviewer that he noticed that once he went for a workout, other things started to improve in his life. He increased his discipline and had more energy at the movie shoot.

    This is a phenomena I can see on a daily basis. While we’ve seen in rule #1 that training is usually not that enjoyable, the other effects in your life are absolutely great.

    Your workout schedule can be a Trojan Horse. You start the schedule wanting to improve your physique but you end up improving every aspect of your life.

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    Getting a workout can be a huge win for your day. Even if your whole day was awfully bad, at least you got a workout in.

    Admiral William McRaven, the retired United States Navy Admiral talks about making your bed to start your day right. Going for a workout is making your bed on steroids. It takes discipline and willpower to do it, but training has many positive side effects.

    Instead of always focusing on your goal you have to enjoy and trust the process.

    You can build muscles after 40

    Ben Affleck is a monster. He’s a great example for a person that build a great amount of muscles even while being older and fairly tall.

    He managed to build such an impressive physique by following three basic rules:

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    1. Sticking to the basics.
    2. Finding reasons to keep going.
    3. Enjoying the process. Realize that exercising is a Trojan Horse.

    Here’s a video about how Ben Affleck transformed his body:

    More by this author

    Florian Wüest

    Qualified and experienced fitness trainer and online coach.

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    Science Says Screaming Is Good For You

    Science Says Screaming Is Good For You

    There are many reasons why people might scream – they’re angry, scared, or in pain (or maybe they’re in a metal band!). Some might say that screaming is bad, but here’s why science says it’s good for you.

    “For the first time in the history of psychology there is a way to access feelings, hidden away, in a safe way and thus to reduce human suffering. It is, in essence, the first science of psychotherapy.” — Dr. Arthur Janov

    Primal Therapy

    Dr. Arthur Janov invented Primal Therapy in the late 1960’s. It is a practice that allows the patient to face their repressed emotions from past trauma head on and let those emotions go. This treatment is intended to cure any mental illness the patient may have that surfaced from this past trauma. In most cases, Primal Therapy has lead Dr. Janov’s patients to scream towards the end of their session, though it was not part of the original procedure. During a group therapy session that was at a standstill, Dr. Janov says that one of his patients, a student he called Danny, told a story that inspired him to implement a technique that he never would have thought of on his own.

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    How it Started

    “During a lull in our group therapy session, he told us a story about a man named Ortiz who was currently doing an act on the London stage in which he paraded around in diapers drinking bottles of milk. Throughout his number, Ortiz is shouting, ‘Mommy! Daddy! Mommy! Daddy!’ at the top of his lungs. At the end of his act he vomits. Plastic bags are passed out, and the audience is requested to follow suit.”

    It doesn’t end there, though. Dr. Janov said that his patient was quite fascinated with that story, and that alone moved him to suggest something even he believed to be a little elementary.

    “I asked him to call out, ‘Mommy! Daddy!’ Danny refused, saying that he couldn’t see the sense in such a childish act, and frankly, neither could I. But I persisted, and finally, he gave in. As he began, he became noticeably upset. Suddenly he was writhing on the floor in agony. His breathing was rapid, spasmodic. ‘Mommy! Daddy!’ came out of his mouth almost involuntarily in loud screeches. He appeared to be in a coma or hypnotic state. The writhing gave way to small convulsions, and finally, he released a piercing, deathlike scream that rattled the walls of my office. The entire episode lasted only a few minutes, and neither Danny nor I had any idea what had happened. All he could say afterward was: ‘I made it! I don’t know what, but I can feel.’”

    Delving deeper

    Dr. Janov says he was baffled for months, but then he decided to experiment with another patient with the same method, which lead to a similar result as before. The patient started out calling “Mommy! Daddy!” then experienced convulsions, heavy breathing, and then eventually screamed. After the session, Dr. Janov says his patient was transformed and became “virtually another human being. He became alert… he seemed to understand himself.”

    Although the initial intention of this particular practice wasn’t to get the patient to scream, more than once did his Primal Therapy sessions end with the patient screaming and feeling lighter, revived, and relieved of stresses that were holding them down in life.

    Some Methods To Practice Screaming

    If you want to try it out for yourself, keep reading!

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    • Step 1: Be Alone — Be alone. If you live in a place that you can’t be alone, it might be a good idea to talk to your family or roommates and explain to them what you’re about to do and make sure they’re okay with it. If you’re good to go, move on to step 2.
    • Step 2: Lie Down — Lie down on a yoga mat on your back and place a pillow underneath your head. If you don’t own a yoga mat, you can use a rug or even a soft blanket.
    • Step 3: Think — Think of things that have hurt you or made you angry. It can be anything from your childhood or even something that happened recently to make yourself cry, if you’re not already crying or upset. You could even scream “Mommy! Daddy!” just like Dr. Janov’s patients did to get yourself started.
    • Step 4: Scream — Don’t hold anything back; cry and scream as loud as you can. You can also pound your fists on the ground, or just lie there and scream at the top of your lungs.

    After this, you should return your breathing to a normal and steady pace. You should feel lighter, like a weight has been lifted off of you. If not, you can also try these other methods.

    Scream Sing

    Scream singing” is referring to what a lot of lead singers in metal or screamo bands will do. I’ve tried it and although I wasn’t very good at it, it was fun and definitely relieved me of any stress I was feeling from before. It usually ends up sounding like a really loud grunt, but nonetheless, it’s considered screaming.

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    • Step 1 — Bear down and make a grunting sound.
    • Step 2 — Hiss like a snake and make sure to do this from your diaphragm (your stomach) for as long as you can.
    • Step 3 — Breathe and push your stomach out for more air when you are belting notes, kind of like you would if you were singing.
    • Step 4 — Try different ways to let out air to control how long the note will last, just make sure not to let out too much air.
    • Step 5 — Distort your voice by pushing air out from your throat, just be careful not to strain yourself.
    • Step 6 — Play around with the pitch of your screams and how wide your mouth is open – the wider your mouth is open, the higher the screams will sound. The narrower or rounder your mouth is (and most likely shaped like an “o”), the lower the screams will sound.
    • Step 7 — Start screaming to metal music. If you’re not a huge metal fan, it’s okay. You don’t have to use this method if you don’t want to.

    If you want a more thorough walkthrough of how to scream sing, here’s a good video tutorial. If this method is too strenuous on your vocal chords, stop. Also, make sure to stay hydrated when scream singing and drink lots of water.

    Scream into a pillow

    Grab a pillow and scream into it. This method is probably the fastest and easiest way to practice screaming. Just make sure to come up for air.

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    Always remember to make sure that you’re not going to disturb anyone while practicing any of these methods of screaming. And with that, happy screaming!

    Featured photo credit: Sharon Mollerus via flickr.com

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