Research shows that men over the age of 35 lose 5 percent of muscle mass every 10 years. Hence the need to lift. Preserving and creating muscle isn’t just about looking good shirtless (though you will); it’s key to better performance, health, and staying injury-free.
You need only 3 moves to do it, says strength coach and Special Operations veteran Beau Bryant. His plan — a minimalist version of Mark Rippetoe’s classic Starting Strength — includes the titans of multifunctional exercises: dead lifts for back and legs, and bench presses and weighted chin-ups for upper body, in a 5-by-5 set-and-rep scheme proven to build muscle fastest.
The approach takes 40 minutes and hits a sweet spot for developing strength and mass, says Stuart Phillips, a muscle researcher at McMaster University. “You can’t get more spending twice as long in the gym,” he adds.
For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
