Athlete recovery

Building muscle after 40: The science of getting stronger when recovery slows down

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Jan 26, 2026 · 11 min read

Men over 40 can still build muscle and strength, but anabolic resistance and slower tissue repair often extend recovery from heavy sessions to roughly 48–72 hours, meaning the hypertrophy stimulus has to be higher to meaningfully trigger muscle protein synthesis. Here’s how to adjust training volume and target 30–40 g of high‑quality protein (~3–4 g ...

Athlete biomarker testing for longevity: The lab numbers that keep men performing longer

Dr. Susan Carter, MD: Endocrinologist & Longevity Expert

Jan 19, 2026 · 12 min read

For longevity-focused men who train, repeating key labs—especially HbA1c (a ~3‑month average of blood sugar) and ApoB (the number of atherogenic particles that can enter artery walls)—can reveal early metabolic drift and cardiovascular risk before performance drops or disease shows up. Pair those with iron, inflammation, and hormone/recovery markers to build a “healthspan dashboard” that ...

Weights or cardio first? The evidence-based order that gets men results faster

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Jan 17, 2026 · 12 min read

For most men trying to build strength and muscle, do weights first and finish with cardio, because cardio-first increases fatigue and AMPK signaling (and can drain glycogen), which can reduce lifting volume and potentially blunt mTOR-driven hypertrophy. If endurance is your main goal or you’re splitting sessions across the week, the “best” order changes—here’s how ...

How long does it take to lose muscle? The science of detraining

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Jan 17, 2026 · 12 min read

Measurable muscle atrophy typically does not begin until about 2 to 3 weeks of complete inactivity. The first 5 to 7 days off usually reflect depleted glycogen and water rather than lost contractile tissue. Immobilization, such as bed rest or a cast, changes the timeline. That comes down to how quickly protein synthesis drops when ...

Best push pull legs routine for muscle gain: How to run a push pull legs split without wrecking your joints

Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert

Jan 16, 2026 · 14 min read

For most healthy men, a push pull legs split is one of the best push pull legs routines because it organizes training around movement patterns, distributes weekly volume efficiently, and builds in recovery so you can progress without living sore. The key is matching the split to your schedule, then using evidence-based volume, intensity, and ...

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Building muscle after 40: The science of getting stronger when recovery slows down

Athlete biomarker testing for longevity: The lab numbers that keep men performing longer

Weights or cardio first? The evidence-based order that gets men results faster

How long does it take to lose muscle? The science of detraining

Best push pull legs routine for muscle gain: How to run a push pull legs split without wrecking your joints