 Aging doesn’t mean getting weaker—it just means training smarter. After 40, muscle loss (sarcopenia) accelerates, recovery takes longer, and joints need extra care. But with the right training, recovery, and nutrition, you can build and maintain muscle for life.
Train Smarter: All Methods Work, But Find the Best for You There’s no one-size-fits-all approach to weight training. All methods will build muscle, but the key is finding what works best for your body and recovery. Traditional Weight Training Approaches
Static Holds & Static Contraction Training (Pete Sisco Method) A less traditional but proven method used by Tony Robbins, Dr. John Jaquish, and many bodybuilders, static contraction/hold training builds maximum strength in minimal time while reducing joint strain.
🏋️ Load the bar with more than your max rep weight 🏋️ Hold it just before lockout for 5-15 seconds (static hold) 🏋️ Or move the bar 2-3 inches up and down for mini repetitions (static contraction) This technique works for deadlifts, leg presses, bench press, overhead presses, seated rows, weighted pull-ups and more—delivering maximum strength gains with minimal joint strain. ***The caveat to this is, if this IS the best method of building muscle, however, you DO NOT have the proper equipment to do this training safely then it is not the best way for you. (i.e. a smith machine, heavy duty squat rack with safety bars). then I will tell you to use a more traditional method such as the aforementioned methods.*** The Key to Injury Prevention: Warm-Up & Stretching Strength training is only half the battle. Prevention is key to longevity. How to Warm Up Properly for Bench Press (Paul Delia taught me this 20 years ago when I was struggling with my bench). A proper warm-up ensures your muscles and joints are prepared while preventing premature fatigue. Phase 1: Light Warm-Up Sets Set 1 – Very lightweight, 20 reps to increase blood flow Set 2 – Slightly heavier, 15 reps to activate muscles Phase 2: Acclimation Sets (No Fatigue Yet!) Set 3 – Increase weight, 6-8 reps, still easy Set 4 – A bit heavier, 2-3 reps, preparing for heavier work Phase 3: Priming Set (Near Working Weight, No Failure!) Set 5 – Close to your working weight, 1-2 reps to fire up the nervous system Now your muscles are primed, joints are lubricated, and you're ready for your working sets. Daily Stretching = Fewer Injuries As flexibility declines, tight muscles = higher injury risk. Incorporate: Morning routine: 5-10 minutes of full-body stretching Post-workout: Static stretches for major muscle groups Before bed: Deep stretches + breathwork to relax muscles Recovery: The Missing Piece for Growth Muscles don’t grow in the gym—they grow during recovery. Sleep: Your #1 Recovery Tool 7-9 hours of quality sleep for muscle repair stick to a consistent schedule & limit blue light Optimize your room for darkness & cool temps Fuel Your Body for Strength Protein + micronutrients = faster recovery. 🥩 Protein: 1g per pound of body weight (meat, fish, eggs, Whey Protein) 🥑 Healthy Fats: Omega-3s for joint health (salmon, nuts, flaxseeds) 🍎 Micronutrients: Magnesium, zinc, vitamin D for recovery 💊 Supplements: Collagen, creatine, protein powder for muscle & tendon repair Stay Strong for Life Strength is the foundation of longevity. Whether you prefer traditional training or innovative techniques like Pete Sisco’s static contraction method, the key is to train consistently, recover fully, and prioritize mobility. 👉 Need expert guidance? Visit Strongist for training tips & Shop Strongist Fit Store top-tier supplements to fuel your journey! 💪🔥
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 The Hidden Dangers of Plastic & Why You Should Switch to Stainless Steel
Plastic Bottles: A Hidden Health Hazard Every time you take a sip from a plastic water bottle, you could be exposing yourself to dangerous toxins. Over time, plastic degrades, leaching harmful chemicals into your water—many of which have been linked to hormone disruption, metabolic disorders, and even cancer. How Plastic Breaks Down & Harms Your Health Plastic water bottles are made from polyethylene terephthalate (PET) or other plastics containing bisphenol A (BPA), phthalates, and microplastics. When exposed to heat, light, or time, these chemicals break down and seep into the water you drink. Some key dangers include:
Filtered Water & Stainless Steel: The Smart Switch Instead of constantly exposing yourself to plastic toxins, switch to a stainless steel water bottle and drink clean, filtered water.
Upgrade to a Strongist Stainless Steel Water Bottle Ready to ditch plastic? Upgrade to a Strongist Stainless Steel Water Bottle and start hydrating correctly! Our high-quality, durable bottles ensure you’re drinking clean water, free from dangerous plastics. 🔗 Get yours today: Strongist 32oz Water Bottle Strongist Stainless Steel Water Bottle (Standard Lid) The Bottom Line Every small step toward a healthier lifestyle matters. Eliminating plastic water bottles is one of the simplest yet most powerful ways to reduce exposure to toxins and improve long-term health. Make the switch today and start drinking water the way it was meant to be—clean and chemical-free! #PlasticToxins #DitchPlastic #ToxinFreeLiving #ReverseOsmosisWater #HealthyHydration #StrongistWaterBottle #BPAFree #EndocrineDisruptors #FilteredWater #CancerPrevention #HealthTips#Wellness #SustainableLiving #Microplastics #StainlessSteelBottle #FluorideFree #StrongistLifestyle #ShopStrongist #StrongistSupplements (3-minute read)  Back pain is one of the most common complaints among gym-goers and everyday people alike. Whether you’re an athlete, a weekend warrior, or someone who spends long hours at a desk, chances are you’ve experienced back discomfort at some point. But what if the biggest cause of your back pain isn’t a weak core or a bad mattress? The #1 mistake most people make is neglecting spinal alignment and movement mechanics in their daily activities.
Why Poor Spinal Alignment Leads to Pain Your spine is designed to function as a strong yet flexible support system. When you consistently move with poor posture—whether lifting weights, sitting at a desk, or even walking—you put unnecessary strain on your vertebrae, discs, and surrounding muscles. Over time, this strain leads to pain, stiffness, and even long-term damage. How to Fix It: Improve Your Daily Movement Mechanics Here’s how to correct your spinal alignment and reduce back pain: 1. Engage Your Core (Even When You’re Not at the Gym) A strong core stabilizes your spine and prevents excessive arching or rounding of the lower back. Try this:
2. Master the Hip Hinge Most people mistakenly bend at the lower back when picking up objects, which strains the lumbar spine. Instead, practice the hip hinge:
3. Fix Your Sitting Posture Sitting for long periods can lead to lower back pain, especially if you slump forward. Follow these quick fixes:
4. Strengthen Your Posterior Chain The muscles in your lower back, glutes, and hamstrings support spinal stability. Incorporate these exercises into your routine:
Take Action Today Small changes in your movement and posture can have a massive impact on your back health. Start by focusing on how you lift, sit, and stand throughout the day. With consistent effort, you’ll not only reduce back pain but also improve overall strength and mobility. Want a stronger, pain-free back? Try these tips and share your progress with us on Instagram @strongistbymatt! Need personalized coaching or supplement support? Visit Strongist.co for expert guidance to keep you moving pain-free! Personal Story: Overcoming Back Pain Through Movement Twenty-five years ago, I injured my back—badly. The doctors told me I should never squat again. That hit me hard. I had been an athlete my entire life, and barbell lifts were my passion. Squatting wasn’t just an exercise; it was a core part of my training. The doctors offered surgery to replace the damaged disc. Back in 2001, this was a brand-new procedure, and I wasn’t ready to go under the knife. I asked for other options, and that’s when they suggested physical therapy. That’s where I met Tony, a physical therapist who completely changed my perspective on back pain. Instead of focusing on my injury, he focused on my movement. He told me that if I wanted to get back to barbell training, I had to relearn how to move—not just in the gym, but in everyday life. At first, I was skeptical. It seemed too basic for the amount of pain I was in. But Tony was right. He taught me better practices for the simplest daily activities—how to get out of the car properly, how to sit and stand with correct posture, and even how to get up and down from the floor without putting excess strain on my back. I realized that back pain isn’t just about one bad lift or one wrong move—it’s cumulative. It’s the result of years of improper mechanics, and small repetitive stresses adding up. Then, one day, you bend over to brush your teeth, and your back “goes out.” Rebuilding my movement patterns and mechanics step by step was the key to not only eliminating pain but also getting back to the training I loved. And today, 25 years later, I’m still lifting. |
AuthorMatthew Ceglie Archives
March 2025
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