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Guidebook 3
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Guidebook No. 3 · Men · Muscle buildingComing soon

Muscle building after 40

The guide built around your age: training, nutrition and recovery for what really changes in your forties. With a training plan, warm-ups and a source list.

Audience
Men over 40
Goal
Muscle building
Format
PDF · instant download
Contents
7 chapters · training plan · sources

Not a substitute for medical advice. Payment and delivery via Digistore24.

Short version

In 10 seconds: the key takeaways.

What to expect – no detours.

  1. It’s not your metabolism holding you back – it’s your movement patterns.
  2. Stop 1–2 reps before failure (RIR 1–2), and make up for it with more sets and 12–14 reps.
  3. An upper/lower split that hits each muscle group twice a week beats push-pull-legs.
  4. Up to 2 g protein per kg of body weight – around 35–40 g per meal.
  5. Warm-up (8–10 min), mobility and sleep are training variables, not afterthoughts.
What you get

Three files. Everything you need to get started.

This is what lands in your inbox after purchase.

–pages in total
3files
  • Instant download
  • PDF, A4
  • Print-ready
  • Readable on phone & tablet

  1. Guidebook as PDF

    The complete book: 7 chapters, the “at 20 vs. past 40” summary and tips to tick off – plus the training plan as appendix A and the source list as appendix B.

    Page count followsPDFA4

  2. Printable training plan

    One page per training day: exercises with sets and reps, an illustration for each exercise and a QR code that links straight to a video tutorial. Made for your phone in the gym or as a printout.

    4 pagesPDFA4

  3. Poster “Your 6 rules”

    The six most important takeaways on a single page – to hang on the fridge or next to your training plan.

    Page count followsPDFA4

Payment and delivery run through Digistore24; you get the files as a download link after purchase.

The difference

How your training changes.

At 20, training to failure worked. After 40, other things decide. Five differences from the guidebook – move the slider.

Your age

Move the slider
Intensity per set
Train to muscle failureStop 1–2 reps before failure (RIR 1–2)
Warm-up
1–2Min
Tendons
Keep pace with the muscleLag behind – raise load in a controlled way
Protein per meal
~20g
Sleep
An afterthought, easy to shrug offA fixed training variable

Just an excerpt: these are five of many differences – the full comparison is in the guidebook. Values from Guidebook No. 3; intermediate values interpolated for illustration only.

Contents

What’s inside.

Nine building blocks – seven chapters plus the training plan and source list.

  1. 01
    Why 40+ Is DifferentThe metabolism myth, sarcopenia, bones, mobility: the facts before you train.
  2. 02
    Fundamentals and Goal-SettingTestosterone, growth hormone, stress, fat distribution – and why building muscle can’t handle a calorie deficit.
  3. 03
    Training Volume & IntensityRIR 1–2, 12–14 reps, upper/lower split, rest periods and active rest days.
  4. 04
    Technique and ExecutionWarm-up, clean form, mobility and power – without ego sets.
  5. 05
    Nutrition and WellbeingProtein per meal, carbs and fat, sleep, alcohol, everyday movement.
  6. 06
    SummaryAt 20 vs. past 40: the biggest differences at a glance.
  7. 07
    TipsEvery action item bundled to check off.
  8. A
    Appendix: Training Plan4 days a week, A/B variation, warm-ups for upper and lower body.
  9. B
    Appendix: Additional ResourcesSource list with a short summary of every study.
Appendix A · Training planDay 1

Lower body A (quad focus)

Warm-up (quick version): brisk walking, light jogging or bike · hip openers, glute bridges, bodyweight squats · 1–2 warm-up sets of the first exercise.

Squat (barbell or leg press)4 × 12–14
Leg extension (machine)4 × 12–14
Lunges (dumbbell)4 × 12 per leg
Lying leg curl (machine)4 × 14
Standing calf raise4 × max. 15
Ab crunch (machine)4 × 15
Jump squat · power3 × 5–6 fast
4 more exercises – in the guidebook
Flipping through the book

Four pages from the guidebook.

Contents
ContentsSeven chapters plus two appendices – fully visible.
Chapter 1
Chapter 1This is how every chapter starts: short and clear – with the take-away box at the end.
Chapter 2
Chapter 2Tip boxes you can act on right away. What comes below is in the book.
Chapter 6
Chapter 6Summary “at 20 vs. past 40” – the complete comparison is in the book.

Preview pages are taken from the German edition. Below the tip box and in the summary it stays blurred on purpose – the rest is in the book.

Training plan preview

This is your plan. Real pages.

Click through the week: every training day is its own page – with an illustration and QR code for each exercise.

Week – Your weekly plan (preview)QR code per exercise → “Instructions & video”
Week

Your weekly plan

All four training days at a glance, real pages from the plan. Every exercise comes with a picture – and a QR code that takes you straight to the instructions with video. Names, sets and reps stay blurred here on purpose.

  • Exercise name, sets × reps
  • An illustration for every exercise
  • QR code “instructions & video” for every exercise

For each training day we show three of seven exercises – the rest stays blurred on purpose.

Who it’s for

Honestly: not for everyone.

This fits you if …

  • You have trained for years with a scheme from your twenties – and results stall.
  • You are returning after a break and want to progress without pain or setbacks this time.
  • You want facts and sources instead of supplement promises.

Probably not for you if …

  • You expect to build muscle and lose belly fat at the same time. The guidebook explains why that doesn’t work together.
  • You need individual medical or nutrition coaching. The guidebook does not replace that.
  • You want new exercises every week. The guidebook deliberately relies on consistency.
FAQ

Questions about this guidebook.

How many training days per week do I need?

The sample plan is built around 4 days a week (2× lower body, 2× upper body) plus active recovery. The guidebook also explains why 2–3 fixed slots can be enough if you take them seriously.

How long is a session?

The plan assumes about 90 minutes of main work plus a matching 8–10 minute warm-up. Better one fixed, focused slot than 25 minutes squeezed between other things.

Do I get a printed book?

No, the guidebook is a digital PDF. Read it on your phone or print it yourself.

Is the guidebook available in German?

Yes, the German edition is available now on the German site.

Is there a guidebook for women?

Yes: Guidebook No. 4 is a standalone book for women – not a renamed men’s edition. It is being finalized.

Important: the guidebook is not a substitute for medical advice. Talk to your doctor before starting, especially with pre-existing conditions. You perform all exercises at your own risk – stop immediately if you feel pain, dizziness or shortness of breath.

Your next step

Start now. With a plan that fits you.

Not a plan by 20-year-olds for 20-year-olds. Training, nutrition and recovery for what really changes after 40.

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Muscle Building After 40 for MenGuidebook No. 3Follow the launch