274. My Exact Split at 40+: What Changed From My Pro Bodybuilding Days
As we age, our bodies change — and so should our approach to training. In this episode, Kris Gethin shares his journey from competitive bodybuilding to a more functional, sustainable fitness routine as he navigates his 50s. He breaks down his current training split, why recovery now drives his results more than volume ever did, and how he stays mentally locked in even as the workouts themselves have changed.
What You'll Learn- Why Kris moved away from six-day, heavy-lifting training as he entered his 50s
- How his goals shifted from pure muscle-building to functionality and long-term health
- The training split he follows now, and why fewer days doesn't mean less intensity
- What actually drives hypertrophy at this stage of life (hint: it's not more volume)
- How he approaches sleep, stress, and nutrition to support recovery
- Why seeking out discomfort is still central to his mindset, even with a lighter schedule
Chapters
00:00 Introduction and Kris Gethin's background 01:53 Training in his 30s and 40s versus now at 50 04:12 His current workout split and modifications 06:05 Impact of aging on recovery and joint health 07:57 The role of hormonal health and lifestyle factors 09:51 Changes in diet and supplementation over the years 12:12 Maintaining mental intensity and motivation 14:04 Making workouts more challenging and functional 15:52 Final thoughts and advice for aging athletes
Resources
FightCamp — An interactive at-home boxing and kickboxing training system with expert-led workouts, equipment, and performance-tracking technology. I often use this as my functional workout on non-training days Code: GETHIN10 — 10% off your order
Better Bodies / GASP — Performance-focused gym apparel and training gear that I have been wearing since 2005 - designed for serious lifters. Code: KRIS15 — 15% off your order
Bahé Trainers — Comfortable running, training and hiking shoes featuring grounding/earthing technology designed to create an electrical connection with the earth. Code: KRIS15 — 15% off your order
Nutrition Solutions — Prepared grass fed, humane raised, organic and antibiotic free meal solutions that make it easier to stay consistent with your nutrition when life gets busy. I have used them weekly since 2015 Code: LEGACY20 for your discount
Find More From Kris Gethin
Website: krisgethin.com/
Instagram: @krisgethin/
YouTube: youtube.com/krisgethin
Tik Tok: @krisgethin
More description
As we age, our bodies change — and so should our approach to training. In this episode, Kris Gethin shares his journey from competitive bodybuilding to a more functional, sustainable fitness routine as he navigates his 50s. He breaks down his current training split, why recovery now drives his results more than volume ever did, and how he stays mentally locked in even as the workouts themselves have changed.
What You'll Learn- Why Kris moved away from six-day, heavy-lifting training as he entered his 50s
- How his goals shifted from pure muscle-building to functionality and long-term health
- The training split he follows now, and why fewer days doesn't mean less intensity
- What actually drives hypertrophy at this stage of life (hint: it's not more volume)
- How he approaches sleep, stress, and nutrition to support recovery
- Why seeking out discomfort is still central to his mindset, even with a lighter schedule
Chapters
00:00 Introduction and Kris Gethin's background 01:53 Training in his 30s and 40s versus now at 50 04:12 His current workout split and modifications 06:05 Impact of aging on recovery and joint health 07:57 The role of hormonal health and lifestyle factors 09:51 Changes in diet and supplementation over the years 12:12 Maintaining mental intensity and motivation 14:04 Making workouts more challenging and functional 15:52 Final thoughts and advice for aging athletes
Resources
FightCamp — An interactive at-home boxing and kickboxing training system with expert-led workouts, equipment, and performance-tracking technology. I often use this as my functional workout on non-training days Code: GETHIN10 — 10% off your order
Better Bodies / GASP — Performance-focused gym apparel and training gear that I have been wearing since 2005 - designed for serious lifters. Code: KRIS15 — 15% off your order
Bahé Trainers — Comfortable running, training and hiking shoes featuring grounding/earthing technology designed to create an electrical connection with the earth. Code: KRIS15 — 15% off your order
Nutrition Solutions — Prepared grass fed, humane raised, organic and antibiotic free meal solutions that make it easier to stay consistent with your nutrition when life gets busy. I have used them weekly since 2015 Code: LEGACY20 for your discount
Find More From Kris Gethin
Website: krisgethin.com/
Instagram: @krisgethin/
YouTube: youtube.com/krisgethin
Tik Tok: @krisgethin
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