The Busy Man’s Blueprint to Building Muscle After 30
Tue Jan 27 2026
Welcome to Bach Performance — where high-performing men & women over 30 learn how to lose fat, build muscle, and optimize performance without living in the gym.
In today’s episode, we break down why building muscle after 30 feels harder than it used to — and what actually works now. You’ll learn why your old training strategies stop delivering results, how stress and recovery impact hormones and physique changes, and the biggest mistake people make when trying to lose fat and build muscle at the same time.
If you’re serious about getting lean, building muscle, and performing at a high level again — this is your blueprint.
[FREE] Grab a copy of The Chiseled Muscle:
https://drive.google.com/file/d/1zIwG87HTnpFv7SwhC5vwWWFTVaiW9KKr/view?usp=sharing
Connect with me on Instagram:
https://www.instagram.com/bachperformance
Apply for Coaching:
https://apps.bachperformance.com/optin/
Learn more:
https://www.notion.so/Look-Great-Naked-Without-Living-in-the-Gym-2231932291e48098a785f7c171d9ecc5
Timestamps00:00 Why Building Muscle After 30 Feels Harder
01:45 The Story That Changed My Training Forever
04:00 Why Old Training Strategies Stop Working
06:20 Stress, Recovery, and Hormones After 30
08:40 The Biggest Mistake: Chasing Fat Loss + Muscle
11:10 Why You Must Get Lean FIRST
13:30 How Much Muscle You Can Actually Build
15:20 Calories for Lean Muscle (No Dirty Bulking)
17:40 Training Frequency That Builds Muscle Faster
20:10 Cardio That Supports Muscle (Zone 2 Explained)
22:20 Sleep, Stress, and Testosterone Decline
24:30 Tracking Progress Without Overthinking
26:20 Your 8–12 Week Muscle-Building Blueprint
27:30 Final Takeaways + Free Resources
More
Welcome to Bach Performance — where high-performing men & women over 30 learn how to lose fat, build muscle, and optimize performance without living in the gym. In today’s episode, we break down why building muscle after 30 feels harder than it used to — and what actually works now. You’ll learn why your old training strategies stop delivering results, how stress and recovery impact hormones and physique changes, and the biggest mistake people make when trying to lose fat and build muscle at the same time. If you’re serious about getting lean, building muscle, and performing at a high level again — this is your blueprint. [FREE] Grab a copy of The Chiseled Muscle: https://drive.google.com/file/d/1zIwG87HTnpFv7SwhC5vwWWFTVaiW9KKr/view?usp=sharing Connect with me on Instagram: https://www.instagram.com/bachperformance Apply for Coaching: https://apps.bachperformance.com/optin/ Learn more: https://www.notion.so/Look-Great-Naked-Without-Living-in-the-Gym-2231932291e48098a785f7c171d9ecc5 Timestamps00:00 Why Building Muscle After 30 Feels Harder 01:45 The Story That Changed My Training Forever 04:00 Why Old Training Strategies Stop Working 06:20 Stress, Recovery, and Hormones After 30 08:40 The Biggest Mistake: Chasing Fat Loss + Muscle 11:10 Why You Must Get Lean FIRST 13:30 How Much Muscle You Can Actually Build 15:20 Calories for Lean Muscle (No Dirty Bulking) 17:40 Training Frequency That Builds Muscle Faster 20:10 Cardio That Supports Muscle (Zone 2 Explained) 22:20 Sleep, Stress, and Testosterone Decline 24:30 Tracking Progress Without Overthinking 26:20 Your 8–12 Week Muscle-Building Blueprint 27:30 Final Takeaways + Free Resources