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Muscle-Building Workout and Diet


Hey guys, it’s Victor Costa. How you doing. Hope you’re doing well Thank you so much for your comments and questions Especially [you’re] concerned recently because we had a big snowstorm here in New York The news was calling it a snowpocalypse [and] a lot of you guys are [asking] that you okay? How’re you doing since since the snowstorm guys? I’m a hundred percent fine. No big deal Just a couple more puddles to jump over on the way to the gym tonight Been meaning to answer this question that’s been asked Bolton on Facebook recently, but also throughout the years in many Ways In different ways from different folks and the question really to sum it up is That can you make gains in your forties and fifties and maintain muscle like one could in their 20s and 30s You know what’s really interesting about questions as it gives me the perspective And it gives me the perspective from which It’s asked you know it gives me a sense that there’s a person there in their 40s and 50s pondering could they have done something differently or somehow taking a look at where they are now and wondering if Gains are challenging to make now and have they been easier if they started it earlier in their 20s and 30s Or they’re just comparing themselves to people of a different decades younger and so the question that I ask is What can kind of what can an answer offer you? The question isn’t really about whether or not you could have made better gains in your 20s and 30s Or one could the question is why are you asking it? Why are we looking back and not looking forward if you want to get down to whether or not the body tends to heal better? at a younger age Or whether it heals better? At at an older age one could make a very strong argument that it heals better at a younger age [I’ve] had somebody [who’s] telling me recently just how long it took for us Are to heal up or cut that they had to just you know? [heal] up, and he’s in his he’s in his 60s in mid sixties late sixties, and he said you know they used to heal up like in a day or two when I was a kid I’ve never even Noticed [that] so I don’t think there’s any Refuting the body’s ability to recover and heal at a younger age however when we talk about progress [and] we talk about muscle growth and Muscle development, [I] know many individuals who are experiencing greater muscle growth in their 40s and 50s than they were in their 20s [and] 30s [a] lot of that has to do with Experience. They know [exactly] what they’re doing now a lot of it has to do with habits their habits are much different now and More organized and when they were in their 20s and 30s You know a lot of guys in their 20s and 30s are still courting. They’re still going out on dates They’re still going out and having fun their body is more resilient So they tend to take a little bit more risks Physically in terms of maybe drinking a little bit more and a person who is a little bit older in their 40s and 50s may already be settled down may really already have a Strong solid routine and you also have a lot of experience so that experience is cumulative and it counts So there’s no doubt that often times a person in their 40s and 50s can make terrific games Because of the all of those things combined a real solid workout routine a good foundation of knowledge and then also excellent habits for myself personally I make better gains now than when I was in my 20s and 30s because I didn’t know what I was doing you know everything wasn’t was an experiment and Now I I continue to develop. I continue to make gains and I actually think it’s easier But that really we’re not comparing the 25 [year-old] victor to the 40 year-old victor anymore, right? Because there’s no such thing. There’s no comparison. [yeah], if I knew then what I know now It’s not supposed to happen that way you can’t you can only know? Really through experience so whether it’s there’s any energy [in] pondering if a 25 year old victor made faster gains than a 40 year old victor and It keeps me stuck And not progressing now if I were to answer that question until you know you can’t make gains [that] would hurt you but it would also be untrue and it would also hurt Individuals who were in their 20s and 30s to say you can make gains faster now than when you’re in your 40s because that’s not True either because [a] lot is dependent upon your experience. Have you trained and your habits, so To sum it up. [you] are where you [are]? There’s no sense in pondering where you could have been you are not born in the wrong Era with the wrong parents in the wrong Color or the wrong gender or the wrong sexuality all of that is perfectly fine and right where it is All you have to do is focus on where you are now and how to move forward not comparing yourself to your former self which doesn’t Not around anymore. It’s all one. It’s all one the whole time, so enjoy your 40 to 50 year old experience your wisdom your intellect and everything you’ve learned has been cumulative so that now you can make gains as If you were in your 20s and 30s because you have the wherewithal and the understanding and the knowledge of how to do that, which [you] didn’t have Despite having maybe a better recovery and better healing mechanism in the body so It’s all good. Peace blood mussels visit me a big natural say hello on Facebook. Take care. Bye

100 thoughts on “Muscle Gains and Building Muscle in Your 40’s and 50’s with Victor Costa Vicsnatural

  1. C'mon Logan..Really? coming from a man who barely ages and has regenerative powers…๐Ÿ˜ Great insight and wisdom as alsways thanks Vic..

  2. Another great video, Vic.

    I'm 44 and making continued gains. Clean diet, clean mind and 4 days weight training a week will provide good results for anyone… Any age. Plm.

  3. hHi Vic! Since I didn't spend much time working out in my 20s and 30s, the gains I've made in my 50s, even slow or slight gains have been Great compared to earlier in life! Hope Spring and warmer weather finds you soon! I've often wondered how it would be to live where commuter train and subways are a fact of life for many like NYC. What's the biggest, weirdest or least convenient thing or things you ever moved by train?!

  4. As a guy who's been working out since my early 20's, yes, sucks to get old (40's now). For me, energy lvls, strength will go down but I find I am training smarting and have a better mind to muscle connection than when I was younger. Just do what's best for you, don't believe those ads (like the ones you see before this vid) with guys over 50 with 7% body fat and a six pack. Unless you are going that route, you are competing against guys are anabolics and TRT and GH thearapy.. do what makes you happy.. and always remember, you are getting older but smarter

  5. yes iam 40 now, I had fun in my twentys and thirtys but now iam boring as hell never go out, got four kids work nights and highly stress with a hernia ( for the third time) yet I am making gains better these days then my younger years, go figure ๐Ÿ˜‚

  6. 47 years young…never felt better. The talk that anyone can't get in shape in their 40's is complete nonsense. thanks for setting the record straight, Mr. C.

  7. Started weights at 50 after working behind a desk for most of my life and just being average for fitness. Now 54, fit, muscular, optimal blood work – no issues, great sex life, all is great. Not a diehard, hit the gym 3 -4 times a week. Slowly building. Thanks Vic for your advice. I've followed you since I started. Great advice, honest, straightforward. Keep up the great work as motivation and support.

  8. New sub. Just turned 40 and started working out again. Great vids, no bullshit. Keep it up. Shout out from South Africa.

  9. thanks for this Vic. while i am not in my 40s yet, i find that i constantly compare my current self to my teenage self that could bounce around, jump, and do just as much as any other kid despite my size. I miss her terribly, but i need to start where i am. I cant turn back the clock. thank you very much for reminding me of that. ๐Ÿ˜ƒ

  10. As a 42 y.o. male I find a lot of what you're saying spot-on. But my question is: When can I expect not to see gains anymore?

  11. I am so glad you're still active Vic. Literally years since I tuned in, I got a new google account and this is an old one i haven't used.

    I've been watching a lot of new fitness youtubers, and was thinking who was that guy I really enjoyed back then? Natural guy….gah! I knew I had you subscribed in my old account, searched my subscriptions and as soon as I saw Vicsnatural…OH YEAH! VIC! looking forward to catching up on your channel.

    PLM

  12. I appreciate my mind set now ,that I'm in my 40s . what I will say for myself ( physically ) is that I find myself backing off the heavy lifting… and focusing on more all around fitness training in terms of adding calisthenics and moderate cardio as well as maintaining moderate lifting schedule. I also enlist other forms of training such as yoga . I'm still gaining but just in different ways. I prefer a more lean physique but now I'm not killing myself with cardio and heavy workouts. I'm training smarter not harder.

  13. Turning 65 in August 2017. First first gym experience ever at age 50. Built a lean muscled physique over the years. Still making gains and aiming to look my best ever on my 65th birthday and even better at 66. Am following Vic's advice on correct form closely. What works for me is low reps per set with maximum weight (max 6 per set up to failure and total minimum of 42) and correct form. At gym at least 5 days a week.

  14. Vic, I think you video is interesting as always, but it also means something very personal to me. So I'd like to share with you something about my own experience. I've always been in the arts world, not sports, and so as a young man never had any great interest in sports or the gym. However, something changed at age 36, and I began a completely different daily routine; going to the gym, running, and being outside became the rule of daily life, and I loved it. Working out continued until age 42, reaching my peak fitness and the best shape of my life (note, PAST the age of 40) and truly everyone thought at that time I was in my late 20s or early 30s.
    Then circumstances outside my control changed my life and livelihood tremendously, and I ended up in a new job in a different country (here in the US). The new job required So Much Effort and a huge learning curve, so I gradually left off going to the gym. Gained a good amount of weight and was not as strong as before. At age 48, another strange circumstance: I had a devastating and freak lung illness that should have left me in the world of the afterlife. Not a single attending physician or specialist (or which there were MANY) expected me to live, and all my friends and family from around various places in the world were called in to say their goodbyes. I survived, and suspect that was in good part due to having put myself in such good condition in my late 30s. However, I had lost a tremendous amount of weight -50 lbs- from having been intubated and comatose. That was almost 8 years ago, and since then I gained back all that weight…not a good thing, though surviving and getting back some weight would've been good enough.
    Since these past 7 months my repaired and rejuvenated lungs have somehow miraculously gone back to their normal state, and I've returned to physical activity, including lots of hiking and regular workout days in the gym. I feel, at age 56, I'm almost in better shape than I had been at age 42, and that was so very much better than at age 20!
    I'm not a bodybuilder, of course, but fitness and basic physical strength are my interests, and I have that the body CAN indeed restore itself at whatever age. This is coming from, as mentioned before, a man who did no gym work and had no interest in sport in his 20s. I couldn't agree with you more: no matter our age, the goal of improvement, relatively better strength, and the satisfaction of seeing that we can influence our physical bodies far outweigh the wistfulness of "what might have been." I'm thankful to be not alive, but to be able to be so very much stronger and more resilient than a year ago…all while aging!
    "It's a Wonderful Life."

  15. I compare my current self to my younger self often…I am 45 now. I look back and laugh. I truly like and enjoy the age I am at right now. I was a fool in my 20s and even early 30s! I like my greying hair…I managed stick around by not messing up too bad and get myself kicked off the planet, so I earned it! I have to say, I am in better shape now than when I was in my 20s and 30s. What's the difference? For some guys, like me, I was tall and lanky for years….as the years have gone by, through constant weight training and healthy lifestyle and I have learned what works best. I do believe the body has a natural "thickening" process it goes through as we mature. It's never too late to start but living in the past gets you no where fast.

  16. I can tell you YES. I started at 45. I was 176 with a gut. Now i have put on I would say 10 pounds of muscle mass and at much lower body fat I am at 157 probably close to 10%. Best shape of my life, im 52 and still gaining muscle. I have the T levels of a 30 year old. I only use protein powder, nothing else. I just lift 4 days per week has hard as possible.

  17. At the age of 44 now, for me, I feel a lot better now than I did in my younger years simply because I am more health conscious at this age. I stay away from alcohol and bad foods and workout on a regular basis because I want to acquire as much longevity as possible.

  18. Great video Vic. I am turning 38 in a couple weeks and although have trained for years, I took a break due to a prolapsed disk in my back. I am waiting the birth of my 4th kid so for me – my best is all I can do. I studied human movement science in university so I had a good foundation but have found that as I get older, I approach training with more maturity and have started using my mind and focus more than just my body in the gym. Although the recovery time is longer, the workouts are more effective so it balances out.

  19. Iโ€™m 54. Suffered from depression and anxiety. Started training 6 months ago and am amazed at the results. Off all the meds. Sleep better than I ever have, all the niggling health issues have gone. Gaining all the time and never felt better in my entire life. I train smart as the risk of injury is now a major factor. The overall improvement in my wellbeing and quality of life is astounding. Thank you Vic from the bottom of my heart. Youโ€™ve helped me in more ways than I can articulate here. ๐Ÿ‘๐Ÿ‘Š

  20. This was great, thanks, I've been looking for "how to lose weight after 40 years old" for a while now, and I think this has helped. Ever heard of – Fanlevi Immaculate Eradicator – (just google it ) ? Ive heard some amazing things about it and my brother in law got great results with it.

  21. Just wonderful, I have been researching "men over 40 belly fat" for a while now, and I think this has helped. Ever heard of – Fanlevi Immaculate Eradicator – (just google it ) ? Ive heard some amazing things about it and my colleague got cool success with it.

  22. At 57 y/o I can still move the same poundage's, or more that I did in my 20's & 30's. I am just glad to be able to keep on lifting and be strong.

  23. This is good stuff. I'm closing in on 50 and it gets discouraging with the aches & pains, but at least I know that squats + presses + go home does more than 1,000,000 biceps curls

  24. At 45, I build muscle and strength more easily than in my 20's, but I need more recovery time, and increasing endurance/cardio is more difficult. That's my experience.

    (I can also build fat a lot more easily ๐Ÿ˜‰ lol

  25. Great advice Vic! And, I donโ€™t know if it was intentional, but you pretty much gave a comforting Life advice too.
    So thank you!

  26. I'm 41. I'm more muscular now than when I was younger. Because my diet is better, my exercise quality is better, and my discipline is better, and I'm more consistent. It just takes me 2 or 3 days to recover when it used to take 1 or 2.

  27. Iam 47. Lifted my whole life but i sometimes take a break from it. Just came baxk after a year and a half off. Now the muscle is coming baxk fast after just under 2 months. Bit anyone can become a muxh better version of themself once they are determined.

  28. Very vice words , i do agree
    I started working out 5 years ago , is now 51 , my determination is much stronger than when i was 25 , i have a better economy and more time .
    I do my best to enhance my testorone level and recovery ability . doing heavy basic compound exercises , limited cardio but surely enough to profit from it. I eat for testorone enhancement and recovery , healhty saturated fats (olive oil , almonds , avocado , fat fish , coconut oil , greens : spinach , green beans , turmeric , fruit , berries etc etc )
    I eat supps to do my best : zma , citrulline malate , HMB , Betaine , beta-alanine , creatine , hydrolized kassein , cluster dextrin , whey protein , omega 3
    I often change my workout regime , f.example including , always under tension , german volume , different rep ranges .
    If anyone is curious , drop by my insta profile (BOBOMAN67 ) i have no financial interest ๐Ÿค“, there is also before pictures (a pale slimfat unenergetic guy๐Ÿ˜‚)
    I see the younger guys in the gym as competitors , its good to have goals , its very motivational that the younger guys asks if i am on juice , ha ha (testorone )
    Also beneficial to my testorone levels , a 10 year younger Ukrainian babe by my side , my best advice , will sky rocket your test level , ha ha .

  29. He'll yea ! I am retired and 54yrs old, I finally have time to spend in the gym, and to recover. I was a Commercial Carpenter for 30yrs and have 3 herniated discs. I am making great progress in strength and physical appearance! With my back problems, I had to make some changes, but it's not a big deal, the gym has many machines and pulley stations, and I don't even have to bend over to pick up a plate ! My advise is, get in there ! Make the changes you need to make. At my age, I am not interested in contests or anything, but it's a great feeling knowing I am in better physical condition than many people, both younger ! and the same age as myself ! At 54 I am still getting winks and getting plenty of offers from younger hot chicks out there ! It's a good feeling, I won't lie ! So, forget your age, and get your ass to the gym ! You can thank me later !!!
    Lol !!! Rock on ,, ๐Ÿ’ช๐Ÿ˜†

  30. Yes, you are right…a person in his forties can build more muscles as he is
    Experienced, settled and has good eating habits

  31. Hi Vic, thank you sir for your inspiring words. I'm 41 and never worked out in my youth. Lately, fear has been holding me back. I have small frame and I'm trying to figure out a healthy workout plan for gaining muscle and strength . Experience is not on my side and I would greatly appreciate your advice. Where do you think I should start? I'm 5'8" and about 165 pounds. Thank you again.

  32. This was an interesting and thoughtful answer, but there's one aspect of this you glossed over: what we thought was proper training and nutrition, say in the 1970s and 1980s, is markedly different after 30-40 years of research and knowledge gaining. People now in their 50s in the 2010s, in their 20s in the 1980s, have a much wider variety of training options and mechanisms these days. So it wasn't as much "I didn't know what I was doing" as it was "We didn't have the better knowledge then as we do now." Having started lifting in 1979, and reaching my 40th anniversary of that start in 2019, I can share these 6 points from my own life, for anyone interested: (1) Due to a high metabolism, I gained only about a pound a year from age 20 to age 35, jumping from 120 to 135. (2) From age 35 to age 50, when my metabolism noticeably slowed, I went from 135lbs to about 160lbs, and also had a 5-year layoff from lifting from ages 45 to 50. (3) Coming back to it from a strength-training only perspective, and focusing primarily on compound movements only – squats, deadlifts, bench press, military press – I reached my highest PRs and 1RMs in all of them in my 50s, while my weight fluctuated from 155 to 180. (4) All of those lifts, most in proper form (and several judged on form by competitive powerlifters) are on my YouTube channel, "David Messineo" (free to subscribe, and no ads). (5) My five years of focused training in my 50s led to blood test improvements, from 17 items out-of-range down to 4 – a huge beneficial turnaround. (6) Looking back on all of it, the one thing I would change is starting deadlifts earlier, in my teens or early 20s vs. later years – with the guidance of a trainer to learn proper form. Be aware, however, that frequent heavy deadlifting can lead to sciatica, where the glutes get tight and create huge pain when hitting the sciatic nerve: something no trainer taught me, and something I had to figure out for myself, and rectify. (7) Every individual will find he or she is different people at different age ranges. If your body just won't gain in your 20s, know what? Go for a ripped abs look, and wait for aging and metabolism to slow to better gain muscle, if you're killing yourself weekly and you're just not seeing results after 2-3 months of weekly effort. When you find it easier to gain weight, that's the time to go back at it hard. Most of all, all through the decades, focus on your health and personal happiness – and if lifting adds to that, make it part of your life for as long as you can. Finally, to Vic – thanks for hosting a great, informative channel that has helped so many across many years.

  33. I'm asking for me in my 60's?ย  I've been on and off in the gym for years but want to make gains now – soooo????

  34. Thank you so much for you words of wisdom. I just subscribed to you and I know that was the right choice. Cheers

  35. I respect you view but in my opinion, muscular development depends in a 60 percent of genetics. Then, the muscles will grow according to training and feeding given to a genetic.

  36. And genetics determines the body proportions that a person may reach along the time. As I said, it determines approx. a 60 percent of muscular growth, greetings.

  37. For us older guys I'd say that was a sound pep talk by a wise trainer who knows his stuff. The timing is perfect has I've just started weight trg after 30 year lay off. This belly has gotta go..๐Ÿ˜‚๐Ÿ˜‚

  38. I'm in better shape now at 42 than 20's. I workout 4 days a week. I only take protein,caffiene and some creatine. I do cardio and weight lifting.

  39. I have subscribed recently your channel. I m 34 years old.I got lot of information about getting good physique from you channel.love u sir

  40. I am so glad I've found this kind of sincere and insightful analysis/answer. Vic your thoughts and the way you put all your heart in it is very unique and helpful for guys like me who are in their 40s or 50s. THANK YOU!! I am your subscriber # 184 ๐Ÿ™‚

  41. Ok. How many of these guys in 40โ€™s 50โ€™s ad even older are on some sort of chemicals to help them feel better and give them the energy and motivation to workout consistently? I know I have next to zero energy and motivation to workout regularly and Iโ€™m 45. When I was young and up to about 33 I was good. I loved working out and never needed a workout partner to get me motivated. I was very strong and big as I could be naturally and I thought I looked really good. But somewhere along the way I just lost all that passion for working out. I was even a personal trainer for a while. I see these older guys that are good sized and ripped and you can just tell theyโ€™re not natural but will tell people they are. I just donโ€™t see anyone being fit like that without TRT or getting the stuff illegally. If Iโ€™m wrong prove it to me and give me some helpful advice because I canโ€™t seem to keep myself in gear to stay with a workout routine. Iโ€™ve stuck with it maybe 3 months at most and that muscle memory is magical because I will see results coming fast strength and size but then if I take a day or two off that ends up being months off or even a year before I decide to make myself get back at it. I injure myself easier now as well. Strength comes fast and then my muscles tear because they donโ€™t seem as durable now at my age. Any help would be appreciated and sorry for the long comment.

  42. "If I knew then what I know now…" I would have been way too cautious to take the chances that ultimately led to my success.

  43. True dat. Maximal rate of growth wil come from serious dedication at the beginning of your weight training whether you started in you 20s or your 50s. I started in my late 30s and saw excellent gains but now that I'm in my early 50s things have slowed down. "Comebacks", following a protracted layoff will also see fast gains (so called muscle memory).

  44. 50 now and gettiing ready to do a heavy lifting block… food is the key with rest and training to make gains…healing damage is big time food …making sure you get your Micronutrients …macros are easy to get!

  45. people forget about muscle memory if you have done body building in your early years then you gain it quicker when you start again. I have started weight training again after 20 years and are making goods gains within a few months, i eat better 1 don't smoke or drink alcohol anymore. My recovery time is slower and my strength isn't has good but if you max-out on the last reps then that's fine.

  46. Start with swimming, the go on to the weights. Don't push it, do what's comfortable. You'll be surprised. A lot of weightlifting is about controlling the weight, not strength.

  47. I think you hit the nail on the head, it's experience and trial and error. Im 40, been working out consistently for 15 years. Learning what works for me and what doesn't. I eventually got it whittled down to a decent program that works for my body. 40, 6,3 235lbs 17% b.f. I feel great other than muscle soreness but I wear that with pride.

  48. The past means nothing, except for what you've learned, so stop worrying about what may or may not have been possible. The only thing that matters is that you are in the here and now and what actions you can take going forward to improve your situation in the future. So the question you should ask yourself is this: how will the future you five years hence, who has been training correctly and consistently, compare to the future you who has not trained at all during that time. In five years you can be much better than you are now and much better than how you will be if you don't train at all. The time passes nonetheless, so the choice is yours: improve or don't improve.

  49. what would a good workout routine for 45 yr old man
    I've been working out for 6 months.but hanvnt really got good routine.I have been doing chest triceps back n bi just wondering if that's a good routine or not

  50. I needed to hear this so much today. I am 61 years old with cerebral palsy and I am making gains now after laying off strength training for years. I am not going to lie to you. The workouts are much harder on me than when I was in my twenties, but it is so worth it.

  51. H e y vic how are ya and glade see you. 55 as of this month. Use to do powerlifting and BJJ. As of now going back to the gym and BJJ Academy. I'm so so out of shape. Thanks for your tip. Much love brother.

  52. Creatine protein and hard work, job done, 50 now last thing to go is that last li bit of belly fat, dam I hate working abbs.

  53. YouTube was not around in my 20โ€™s and was just getting started in my 30โ€™s. It has been a wealth of information for health and fitness. Much better off now in my opinion.

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