4 Mistakes to Avoid If You Want to Build Muscle After 30:

Are you over 30 and want to build muscle?

Last year I focused on building muscle and dropping body fat.

The first thing I realised was how much harder this was in my 30s than when I did it in my 20s.

In order to build muscle this time, I needed to get a few things straight.

• - I needed to get stronger.

• - I needed to manage my stress.

• - I need a simple system to follow.

• - I needed to have someone to keep me accountable.

Avoid these 4 mistakes if you want to build a strong, lean physique after 30.

• {Mistake #1} Not focusing on strength

Not getting stronger is so common with guys I see struggle in the gym.

I see so many guys doing some random bro split with 3 sets of 12 reps and complaining that they can't build muscle. The issue is that they haven't built enough strength to stimulate muscle growth yet. Get stronger first and then move onto more hypertrophy work.

Focus on getting strong in the 3-5 rep range with lifts like squats and deadlifts.

• {Mistake #2} Not managing stress

Stress is much higher after 30.

Your work is more demanding, your schedule is tighter and you probably have a family relying on you also. Stress eating is what derails my results. And it leads to injuries.

Focus on reducing tech use, in particular in the last hour before bed and in the first hour of the day

Mistake #3} It's confusing to follow

I never stick to tracking calories.

I needed something simple to follow and so do most guys over 30. Walking around with a food scale is not my idea of autonomy. So I focused on a high meat diet. Lots of beef mince and chicken and veggies.

This allowed my to up my protein without adding unnecessary calories

• {Mistake #4} No accountability

Accountability is essential, the more demands you have on your time.

I found my consistency went out the window when I got busier with work over the past few years. My job is now a desk job so last year I joined a coaching program to help with accountability and guidance. Knowing I had to report to other guys had a huge impact of me following through with my training and nutrition.

Having someone to keep you accountable is essential if you want to follow through on your goals with building muscle.

This is the framework I used to build lean muscle in my 30s.

It needs to be sustainable and easy to implement for this to work for your life situation too. In my 20s I had hours to train each week. Now my time is precious and this system works

Comment "Lean" to get my 28 day diet plan that I used to get lean this year.