Check out 7 ways to look more muscular. These tips are good if you are young or old. There are 3 long-term strategies and 4 short-term ones.
As we gracefully age, the pursuit of building and maintaining muscle can present unique challenges. The invigorating days of lifting heavy weights may not feel as effortless as they once did. However, the quest for a muscular and defined physique doesn’t have to wane with time.
In fact, it’s entirely possible to look more jacked in your 40s than you did in your 20s. In this article, we’ll explore seven tips that bridge the gap between efficient muscle-building strategies and instant visual enhancements.
The person who came up with this list is coach Alain Gonzalez, an author, personal trainer and YouTuber with over 800K subscribers. He often uploads videos of fitness workouts, tips, training tricks and more, all related to making the most out of your time when working out.
How to Make the Biggest Visual Change To Your Body Quickly
7 Ways to Look More Muscular
1. Building Broader Shoulders for a Timeless Silhouette
The shoulders play a pivotal role in achieving a visually impressive physique, especially as part of the upper body. Broad shoulders create the illusion of a wider upper body, contributing significantly to the overall appearance of muscularity. To achieve this, a targeted approach is essential.
Start by incorporating a vertical press into your routine, with standing dumbbell overhead presses proving most effective. Emphasize the mid delts, crucial for broader shoulders, through lateral raise variations. Opt for a traditional dumbbell lateral raise with a slight tweak—pointing the pinkies downward for safety and effectiveness. Finally, target the rear delts with a neutral grip reverse fly, focusing on chest-supported variations for optimal results.
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2. Training for Size
Training for size, also known as hypertrophy training, involves lifting weights strategically to create high levels of mechanical tension in the muscles—a primary driver of muscle growth. This approach entails lifting in a moderate rep range (around 5 to 10 repetitions), lifting close to failure for maximal muscle fiber recruitment, and taking relatively longer rest periods (3 to 5 minutes).
This method not only promotes muscle growth but also minimizes the risk of injury, a crucial consideration, especially for those over 40. While lifting heavy in lower rep ranges may pose higher injury risks, going above 10 reps can lead to excess fatigue. Training for size offers a balance, allowing individuals to achieve a more muscular physique without compromising safety.
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3. Get Lean
Building muscle is only one part of the equation; achieving a lean physique is equally important for a timeless aesthetic. Striking the right balance involves reducing body fat to a level where muscles become more visible, without venturing into the extremes of getting shredded.
Maintaining a body fat percentage within the 10 to 15 percent range allows for good muscle definition, vascularity, and a fuller, more aesthetically appealing look. This goal requires a combination of a calculated diet, increased protein intake, and consistent training. Gradual progress and dedication over time are key to achieving and maintaining a lean physique without sacrificing muscle mass.
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Short-Term Strategies for Instant Impact
While long-term solutions lay the foundation for a timeless physique, there are short-term strategies for those moments when you want to look more jacked almost instantly.
4. Incorporate a High Carb Day:
Boost muscle fullness and size by strategically including a high carb day. Increase caloric intake by 250 to 500 calories, focusing on carbs, to achieve a temporary increase in muscle volume. This approach provides a quick, visual enhancement, making muscles appear larger and more defined.
5. Get a Pump:
Prioritize exercises that target specific muscle groups with high-rep isolation movements (15 repetitions or more). This induces a pump, causing blood to flow to the muscles and creating a temporary increase in size. A pump workout, including push-ups, lateral raises, rear delt flies, bicep curls, and triceps extensions, can be done as a circuit for instant results.
6. Find and Wear Better Fitting Clothes:
Optimize your appearance by choosing well-fitting clothes. Snug-fitting shirts around the shoulders and chest, along with attention to sleeve length and overall shirt length, can accentuate your physique. Avoid busy graphics or patterns and opt for solid-colored shirts to keep the focus on your muscles.
7. Maintain Good Posture:
The impact of good posture on the visual appeal of your physique cannot be overstated. Standing up straight not only creates a more open, muscular appearance but also engages muscles in the upper back, making your traps and rhomboids more defined. Good posture also gives the illusion of a slimmer waist by engaging core muscles.
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In the journey to achieve and maintain a jacked physique, age should be viewed as a mere backdrop rather than a limiting factor. The dynamic interplay of long-term strategies and short-term tactics opens a gateway to timeless fitness excellence. As we gracefully traverse the stages of life, the pursuit of a muscular and defined physique becomes not just a physical endeavor but an art form, where each stroke of effort contributes to a masterpiece sculpted by dedication and resilience.
The long-term strategies outlined in this guide serve as the foundation—a blueprint for building and maintaining muscles efficiently over the years. From broadening shoulders to training for size and achieving a lean physique, these methods exemplify the fusion of science and dedication. The essence lies not just in the pursuit of muscle growth but in crafting a physique that withstands the test of time, embodying strength, health, and aesthetics.
Complementing these enduring strategies are the short-term tactics, providing instant visual impact for those moments when immediate confidence and aesthetic enhancement are desired. Whether it’s the strategic inclusion of a high carb day, inducing a muscle-pumping workout, choosing well-fitting clothes, or maintaining impeccable posture, these quick fixes offer a glimpse into the instant rewards of the fitness journey.
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In the grand tapestry of fitness, age becomes a mere thread, woven seamlessly into the fabric of a timeless pursuit. The desire to look more jacked, to exude confidence, and to feel comfortable in one’s own skin is not bound by the calendar. Instead, it thrives in the commitment to continual improvement, the embrace of both the journey and the destination.
So, as you navigate the stages of life, let the pursuit of a jacked physique be a celebration of resilience, wisdom, and the unwavering belief that fitness is not a fleeting endeavor but a lifelong commitment. Each repetition, each choice of nutrition, and each moment of self-care contributes not just to a better physique but to an ageless embodiment of strength and vitality.
In the realm of fitness, the canvas is boundless, and the brush is forever in your hands. The strokes you make today are not merely for the present; they resonate in the echoes of a timeless pursuit—a journey that transcends age and leaves an indelible mark on the canvas of your life. Embrace the art of fitness, for it is a masterpiece in the making, and you, the artist, are bound only by the limits of your ambition and the canvas of your possibilities.
Watch the video below for more information.
The Only 5 Exercises You Need to Look Super Jacked
Image Sources
- Dumbbell row (2): Tima Miroshnichenko / Pexels
- Biceps veins: Tima Miroshnichenko on Pexels
- Best Upper Chest Dumbbell Exercises You Can Do With No Bench: DreamLens Production on Pexels
- best bodybuilding documentaries of all time: Scott Webb on Unsplash
