Build muscles for beginners and those who want to exert themselves. No long hours at the gym are necessary! Pawel Ladziak, a year-old Polish fitness pro and personal trainer, is causing a sensation on Instagram by intentionally aging himself. His goal: to look as muscular and as old as he possibly can. The magic circle is an effective pilates tool that helps shape, firm, and define the muscles of the human body. Try these 11 moves. Video included.

We all know that as we age it gets harder and harder to build lean muscle… Implement these 6 simple tips below, and we guarantee you will see faster gains in the gym. Slow Down Your Reps The longer your muscles are under tension, the more muscle fiber is recruited and used. Try slowing down your reps to maybe 3 seconds on the downward movement and 2 seconds on the upward movement.

You have more wisdom than you did when you were a young man from all your years of experience—but in some settings, like the gym, you'll need to adjust your behavior to keep up with the changes that happen to your body when you age. That's why men over 40 should take a slightly different approach to fitness than their younger peers, with an emphasis on careful, calculated programming. The Men's Health Muscle After 40 book gives you that smart, measured plan you need for your workout as an older man.