💪 10 Tips for Building Muscle Over 40

Plus: The case for face pulls.                                                                                                                                                                                                                                                                                                                                                                                                                 December 20, 2022 | [Read Online]( [The Ripped Report Logo] Want to feel old? James Cameron's Titanic was released in theaters 25 years ago this week. If you can actually remember seeing it in theaters, it's probably time to go on a fiber supplement. Hadi Choopan didn’t just win a Sandow and a lifetime of admiration from bodybuilding fans at the 2022 Mr. Olympia — [he also scored a six-figure payday](. And he’s just one of many athletes who left Vegas with some extra spending money. Staying fit as you get older is tough but far from impossible. [We’ve got 10 tips]( to keep in mind when trying to gain muscle past 40. (We're looking at you, Titanic fans.) Face pulls may look a little silly, but this is one move that needs to be in your routine [if you want a stronger upper back]( and sturdy shoulders. 2022 OLYMPIA FALLOUT Hadi, Can You Spare a Dime? Image: Chris Bernacchi If you’re a Ripped Report reader, it’s safe to say you’re a bodybuilding fan. And if you’re a bodybuilding fan, it’s safe to say you already know all about what went down at the 2022 Olympia. ([Here are the full results]( if you're a little behind.) And while it will take some time to put all of the contests into the proper historical perspective, there’s one thing that isn’t up for debate: How much money everyone won. Take the new Mr. Olympia, Hadi Choopan, for example. “The Persian Wolf” pocketed a cool $400,000 for taking home his first Sandow trophy. Chris Bumstead, the perennial Classic Physique Olympia winner, came away with $50,000. But what about the lower placings? How much money did Big Ramy lose from 2021 to 2022 after dropping from first place to fifth? We’ve got full breakdowns of how much money the top five competitors made in 10 of the major divisions. [Learn How Much Money the Olympia Winners Made]( WORKOUT TIPS How to Make Gains Over 40 Image: Slava Dumchev / Shutterstock You probably remember how easy it was to build muscle and hit new PRs in the gym as a teen and in your early 20s. But things change as you get older. It takes a little longer to warm up, your one-rep bench max is probably more stagnant than you'd like, and it’s tougher to pack on size. It’s completely normal. Normal, but frustrating. If you’re 40 or older, it might be time to consider tweaking a few gym habits so you can adapt and get back to your muscle-building ways. It doesn’t have to be some giant overhaul; all it takes is some wisdom, modifications, and an ego check. Just remember, you’re making adjustments now so you can keep stepping through the gym doors for plenty more years to come. [Learn How to Build Muscle Over 40]( EXERCISES Master the Face Pull for a Stronger Upper Back GIF: @Rambo on Giphy When it comes to developing an upper body that looks great and performs even better, the best coaches in powerlifting, strongman/strongwoman, weightlifting, bodybuilding, and sports performance all agree on one thing: a strong back is a must-have. While it may not be as impressive-looking as strapping plates around your waist and doing pull-ups until the cows come home, the simple face pull is a staple exercise for building a set of strong, robust, and muscular shoulders while targeting the multiple muscles that make up your entire upper back. Most rowing movements target larger back muscles like the lats and most shoulder exercises involve pressing which may aggravate joint issues, but the face pull gives attention where it’s most needed. Here’s how to get the very best out of this reliable movement. [Build a Better Back With Face Pulls]( EVERYTHING ELSE Gonna Build Us a Squat Rack GIF: Giphy - If your New Year's resolution involves more DIY projects, [we’ve got instructions]( on how to build your own squat rack. - Before the 2022 Olympia, bodybuilder [Phil Heath and NFL Hall of Famer Shannon Sharpe teamed up]( for an old-fashioned back and triceps workout. - Give yourself a well-rounded chest and fight off muscular imbalances with the incline dumbbell bench press. And we’ve got [a few tips for doing it]( the right way. SOUND OFF! Your Way-Too-Early 2023 Mr. Olympia Predictions Image: Chris Bernacchi With the 2022 Mr. Olympia in the books, who do you think wins it next year? Pick one below to vote: - [💪 Hadi Choopan]( - [💪 Derek Lunsford]( - [💪 Big Ramy]( - [💪 Nick Walker]( - [💪 Other (Let Us Know!)]( THE RESULTS ARE IN Well, That Didn't Age Well... GIF: Flex Tv on YouTube In the December 13, 2022, [edition of The Ripped Report](, we asked you if Big Ramy would successfully defend his title at the 2022 Mr. Olympia. Here are the results: - Yes (72.31%) - No (27.69%) [fb]( [tw]( [ig]( [yt]( Update your email preferences or unsubscribe [here]( © The Ripped Report 228 Park Ave S, #29976, New York, New York 10003 [Publish on beehiiv](