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EPISODE · Aug 23, 2025 · 22 MIN
Build Muscle as You Age [Here's How]. - Episode 34
from SUPP UP.® · host SUPP UP.
Episode 34 discusses building muscle as you age, what your lifting age vs actual age is and how these can affect your workouts, key steps on how to keep building muscle as you age, and for women we debunk some muscle building myths. The research mentioned in this episode is also available on the blog link below under "References" at the end of each blog post.This episode is available as a blog post here.Get your free workout log here.References:Healy, M.L., Gibney, J., Pentecost, C., Wheeler, M.J. and Sonksen, P.H. 2014. Endocrine profiles in 693 elite athletes in the postcompetition setting. Clin Endocrinol, 81: 294-305. https://doi.org/10.1111/cen.12445Henderson, G.C., Dhatariya, K., Ford, G.C., Klaus, K.A., Basu, R., Rizza, R.A., Jensen, M.D., Khosla, S., O’Brien, P. and Nair, K.S. 2009. Higher muscle protein synthesis in women than men across the lifespan, and failure of androgen administration to amend age-related decrements. The FASEB Journal, 23: 631-641. https://doi.org/10.1096/fj.08-117200O’Hagan, F. T., Sale, D. G., MacDougall, J. D., & Garner, S. H. 1995. Response to resistance training in young women and men. International journal of sports medicine, 16(5), 314–321. https://doi.org/10.1055/s-2007-973012 Pickering, C., & Kiely, J. 2017. ACTN3: More than Just a Gene for Speed. Frontiers in physiology, 8, 1080. https://doi.org/10.3389/fphys.2017.01080 Roth, S. M., Ivey, F. M., Martel, G. F., Lemmer, J. T., Hurlbut, D. E., Siegel, E. L., Metter, E. J., Fleg, J. L., Fozard, J. L., Kostek, M. C., Wernick, D. M., & Hurley, B. F. 2001. Muscle size responses to strength training in young and older men and women. Journal of the American Geriatrics Society, 49(11), 1428–1433. https://doi.org/10.1046/j.1532-5415.2001.4911233.xSchoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. 2019. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
What this episode covers
Episode 34 discusses building muscle as you age, what your lifting age vs actual age is and how these can affect your workouts, key steps on how to keep building muscle as you age, and for women we debunk some muscle building myths. The research mentioned in this episode is also available on the blog link below under "References" at the end of each blog post.This episode is available as a blog post here.Get your free workout log here.References:Healy, M.L., Gibney, J., Pentecost, C., Wheeler, M.J. and Sonksen, P.H. 2014. Endocrine profiles in 693 elite athletes in the postcompetition setting. Clin Endocrinol, 81: 294-305. https://doi.org/10.1111/cen.12445Henderson, G.C., Dhatariya, K., Ford, G.C., Klaus, K.A., Basu, R., Rizza, R.A., Jensen, M.D., Khosla, S., O’Brien, P. and Nair, K.S. 2009. Higher muscle protein synthesis in women than men across the lifespan, and failure of androgen administration to amend age-related decrements. The FASEB Journal, 23: 631-641. https://doi.org/10.1096/fj.08-117200O’Hagan, F. T., Sale, D. G., MacDougall, J. D., & Garner, S. H. 1995. Response to resistance training in young women and men. International journal of sports medicine, 16(5), 314–321. https://doi.org/10.1055/s-2007-973012 Pickering, C., & Kiely, J. 2017. ACTN3: More than Just a Gene for Speed. Frontiers in physiology, 8, 1080. https://doi.org/10.3389/fphys.2017.01080 Roth, S. M., Ivey, F. M., Martel, G. F., Lemmer, J. T., Hurlbut, D. E., Siegel, E. L., Metter, E. J., Fleg, J. L., Fozard, J. L., Kostek, M. C., Wernick, D. M., & Hurley, B. F. 2001. Muscle size responses to strength training in young and older men and women. Journal of the American Geriatrics Society, 49(11), 1428–1433. https://doi.org/10.1046/j.1532-5415.2001.4911233.xSchoenfeld, B. J., Contreras, B., Krieger, J., Grgic, J., Delcastillo, K., Belliard, R., & Alto, A. 2019. Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men. Medicine and science in sports and exercise, 51(1), 94–103. https://doi.org/10.1249/MSS.0000000000001764
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Build Muscle as You Age [Here's How]. - Episode 34
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