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Men of Apollo
79 members • $59/month
Fitter After 40 Community
18 members • $29/month
24 contributions to Fitter After 40 Community
3d •
The Most Overlooked Muscle-Building Tool After 40: Rest Time
Over 40 and training hard, stop rushing between sets. When you’re lifting heavy and pushing close to failure, 3–4 minutes of rest between working sets isn’t lazy, it’s smart. That extra recovery allows you to: ✅ Lift more weight ✅ Get more quality reps ✅ Maintain proper form ✅ Build more muscle over time This is especially true if you’re following a high-intensity program with 4–5 exercises per workout, just 3 days per week. Every working set counts, so make each one your best. Don’t turn strength training into cardio. Here’s an example using the DB Incline Bench Press after a few warm-up sets: Working Set 1: 90 lb dumbbells × 8 reps (all-out effort) Rest 3–4 minutes Working Set 2: 80 lb dumbbells × 10 reps If you only rest 60–90 seconds after that first heavy set, you might only get: - 80s × 7 reps That’s 3 quality reps lost simply because you rushed the recovery. 👇 Do you time your rest periods, or just go when you feel ready?
1 like • 3d
Wise words amd I totally agree. I've always timed rest periods. At least 3 minutes between compound RPT or compound straight lift sets. I'll drop it to 2 for isolation "small muscle" stuff. Between set recovery becomes so much more important as you get older. You don't have the same recovery response as a 20 year old!
7d •
Any chance of new recipes, workouts and tips?
Hi Ricky, I know things are quiet here of late but any chance you can spark things up with some new recipes, workouts, training tips for over 40s, etc. Whilst I follow a lot of nutrition protocols from over at the Men of Apollo Community I really think your workout and training frameworks are brilliant for guys over 40 and that's important because so much exercise advice is targeted at guys in their 20s and 30s and if you try and do them when you're over 40 you'll either burn yourself out in a couple of weeks or worse, injury yourself. I know you posted the summer shred routine not long ago but keep this kind of stuff coming. Plus your recipes have always been great (and tasty). Cheers, Tim
1 like • 3d
Been going really well thanks Ricky. Although I pretty much always use 3 day splits, I actually use the full body plans from the 2 Day Shred if I've missed a few days because of work or whatever - they're a great thing. I was doing a PPL workout based on straight sets for the last couple of months but have just started my own "tweaked" version of Greg's Ripped Artiste routine with RPT. I like to switch between straight sets and RPT every few months as I find my body and gains respond well to the change and combination of the two. As for your cookbook, I've cooked a ton of things from it, too many to list here. It really is brilliant. I'm very fond of the sweet potato burger bowl ;-)
18d •
How was your weekend?
I’m putting the finishing touches on a brand-new 5-day workout split. 💪 This one is for those who are ready to take things up a notch with more training volume while keeping recovery and weekly progression front and center. The goal isn’t to do more just for the sake of it—it’s to train smarter with a balanced program that hits every muscle group throughout the week, allowing you to push hard, recover well, and make consistent progress. Whether you’re lean bulking or cutting, the foundation stays the same: ✅ Progressive overload ✅ Balanced weekly volume ✅ Recovery you can actually sustain ✅ Strength and muscle growth over time If you’ve mastered a 3- or 4-day routine and you’re ready for the next step, I think you’re going to love this one. Who’s interested in getting early access when it’s finished? 👇🔥
1 like • 10d
Hi Ricky, hope you and your family are well and enjoying summer. Just wanted to say that I had a look at your latest Shredded workout and it looks really good. I like how you've based your training around 2 intense working sets. It's really sound reasoning for guys over 40. 3 or even 4 sets are fine when you're in your 20s and even into your 30s but the other side of 40 and I personally find that I now build up proper CNS fatigue over the course of only a month or so which leads to me having to take a week or so off. I find a deload week doesn't entirely help either if I try one. Plus I don't think it's good for joint health long term for those over 40 to do 3 heavy sets. So just wanted to say I'm onboard with your 2 set focus and I'll be giving this a go. Thanks mate! Tim
Jul 14 •
Did you follow my 3 day split?
🔥 This transformation was built using the exact 3-day training split inside my Fitter After 40 SKOOL classroom. There were no secrets. No complicated workouts. No perfect genetics. Just consistency. For 3 months, I stayed locked in: ✅ Followed the 3-day training program ✅ Hit a minimum of 10,000 steps every day ✅ Kept my nutrition simple and repeatable My diet looked like this: 🥚 Meal 1: Eggs, toast, and fruit or a Greek yogurt bowl. 🥩 Meal 2: Lean beef or chicken with potatoes or rice. 🍫 End of the day: A snack or treat that fit my calories. That’s it. For supplements, I’ve kept it simple. Creatine daily, magnesium citrate, collagen and whey. I also added 2mg or Retatrutide in my 3erd month. 💬 Are you currently locked in? Drop your biggest question below, or if you’re a member, share your transformation story. I’d love to see how you’re progressing! 👊
0 likes • Jul 15
Hi Ricky, Apologies as this might be a longish post. I haven't been around here much of late. First off, thank you for all the content you have shared, it was so generous of you. Thought I'd post here why I haven't been active here of late... I haven't been here because my attitudes to fitness have changed over the last half year or so. Before I was all about the Kinobody "style" - calorie deficit, progressive overload, etc. I've been following it for a decade and had great results. But I chanced upon Lucas Hedenbeck and his teachings and then recently Stefan Jankovic whose approach is similar. These guys are all about approaching health and wellbeing first and that a good physique is a byproduct of this. I started following their protocols and approach and was stunned because in just a few weeks the results I saw were beyond what I'd seen before in decades of training. No tracking of macros or calories, just approaches to nutrition, gut health, stress management and recovery. I've been training since 1996 and this was the biggest "lightbulb moment" I've had since then. Also with everybody jumping on the peptide bandwagon (you as well) it was refreshing to find guys who were developing systems to develop healthy, natural and easy approaches to achieve a fantastic physique without the use of jabbing yourself with a needle or unnatural habits. I have no compulsion to stick myself with a synthetic compound to regulate an hormonal response to hunger. I don't think it's right and I'm sure down the line there will be health problems associated with it. I wish you all the best Ricky and thank you so much for sharing your ideas and content but I'm happier and feel healthier after taking a more holistic approach to fitness and now being a member over at Stefan Jankovic's "Men of Apollo" group. All the best, Tim
1 like • 29d
@Rick Agnessi coach Thanks Ricky. I'll still drop by here - if that's OK with you - as you have some great advice (and recipes!) but I just wanted to be straight and not bullshit you by saying I was precisely following your programs when I wasn't anymore. Have a great weekend, Tim
May 15 •
Progress so far
Since the 28th of December I was 95.55 to 82.85 kgs today I lost 12.7 in kgs before and after difference
0 likes • May 20
Well done!
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