While not in my 40's, I am quickly approaching, and can see and feel the results of age on performance. What is working best for me is low volume, working the muscle twice a week. On bench for example, my ideal volume is 4 sets, every 4 days. On occasion I'll bump it to 6 sets, and sometimes down to 2 sets. I do best in the 2 to 5 rep range, 1 to 2 reps short of failure.
Just as when we are young, diet is just as important as we age, and rest is even more important.
Here's my current workout
Chest/shoulders/triceps
Legs
Back/traps/biceps
Off
Repeat
Obviously what works for one doesnt work for another. You need to experiment to find your sweet spot on volume, intensity, and rest.
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Founder of F.A. (Fatceps Anonymous)
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