5 Moves to Build Muscle Over 40
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- Опубликовано: 30 июн 2024
- If you’re over 40 aiming to build muscle, a well-rounded approach is essential. As we age, our bodies undergo various changes, including a decline in muscle mass and a decrease in certain hormone levels. To effectively build muscle and maintain overall health, it’s important to stay consistent, prioritizing resistance training, full range of motion, and overall daily movement. Build joint health and gain strength with this killer workout!
CHAPTER 1 - Warmup (00:30)
CHAPTER 2 - Cyclist or Heels Elevated Front Squats (01:02)
CHAPTER 3 - Single Arm Tripod Row (02:23)
Nija Creami Transparent Labs Ad (04:32)
CHAPTER 4 - Strength Balance (05:41)
CHAPTER 5 - Snatch Grip RDL (06:43)
CHAPTER 6 - Low Incline DB Bench Press (07:40)
CHAPTER 7 - Core Finsher (09:00)
CHAPTER 8 - Leg Raise Complex (09:23)
Concluding (10:34)
3 Rounds
Bike 60sec
Box Step Downs 5/leg
Face Pulls (band or cable)
+
A. Cyclist or Heels Elevated Front Squats
Every 3:00 x 3 Working Sets
Warmup Set 1: 10 reps @ 21X1 - Easy Effort
Warmup Set 2: 10 reps @ 21X1 - Moderate Effort
Working Set 1: 10 reps @ 21X1 - RPE 8
Working Set 2: 8 reps @ 21X1 - RPE 8
Working Set 3: Subtract 10-15% of the weight from Set 3 and perform a max rep set @ 20X0 (No Pauses) - RPE 10 (form failure)
+
B. Single Arm Tripod Row
Every 75sec x 8 sets (4/arm)
1st - Right Arm x 8-10reps
2nd - Left Arm x 8-10reps
+
C1. Snatch Grip RDL @ 31X0
rest 60sec
C2. Low Incline DB Bench Press @ 31X0
rest 60sec
Warm Up Set - 8-10
Set 1 - 8-10 @ 8/10/RPE
Set 2 - 8-10 Same Weight
Set 3 - 8-10 Same Weight
+
Core
Leg Raise Complex
Cross-body leg raise 5/side
Traditional leg raise 5-8reps
Isometric tucked l sit 10-20seconds
rest 60-90sec x 3 sets
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As a 50 year old subscriber to persist I’d love to see movements such as these incorporated into the programming (maybe as alternatives for older lifters). Just an idea. Love the programming regardless.
That is a great suggestion. All of these movements may not show up in every cycle, but as I'm sure you've seen they do show up frequently. I will continue to make it a priority to place these in the programming.
Saving this one for sure!!!
Great information along with visual demonstrations. Thank you!
Thanks for watching!
Great video! Never thought about changing the angle of incline between reps, I'm definitely trying these
Go for it! Let me know how it goes.
Dr. Megan is looking jacked! Thanks for the inspo. 💪
Thanks for watching!
My man Marcus droppin knowledge bombs!
boom
Great video
Thanks!
Thanks Marcus!
My pleasure! Thanks for watching and following along.
@@marcusfilly love your videos, greetings from Germany
Great video!! What would you recommend for the rest time between sets to work on strength?
if you can get at least 2mins between sets of a single exercises that would be ideal. But if you superset movements then you can take shorter rest since you are not working those same muslces.
Great Content! Thanks for sharing. Where can I find the details in the Description?
Stay Strong
Thanks for watching! The full workout is laid out in the description of the video.
Marcus, I am a subscriber, I have a home gym, lots of equipment, but no incline bench, need to get one. Any recommendations? What is the one you use in this vid? Thanks!
The one you see in the video is an amazing bench made by Eleiko! If you have a bench you can stack up some plates to add the incline but be careful with that hack!
Is it possible to do the incline bench presses with Kettle bells? In the rack position? Is that safe or would that create more issues for the shoulder?
Thanks for posting these, I'm definitely going to utilize this for myself and a few friends dealing with pain issues.
I'm a huge fan of KB for chest presses. The way the KB sits on the forearm actually makes this feel quite good on the shoulders and adds a touch more stress to the triceps and front delts. If you have access to KB and want to use them then great.
@@marcusfilly Wonderful! Thank you so much! I finally got my kettlebells (light weights to start). I'm 35 and have a genetic connective tissue disorder and this is the first year I've found the training methods (via martial arts) to build strength and fortify my joints that actually worked for me. Yours and a few other folks videos have been instrumental in figuring this out. KBs have been great to push past some barriers too. Thank you for your videos! Very helpful!
Hey Marcus which heels elevated block do you recommend?
Also, gday from Aus!
Check out slantboardguy.com
noticed your Front Rack is quite narrow. Is that recommended or does that just work for you? Do you end up with the same FR in a clean.
Yes, my front rack just naturally ends up here with how my shoulders feel. Truth is that I don't do enough front rack work to maintain a wider hand position.
@marcusfilly any preferred lifting straps you would recommend?
I like the Eleiko straps that i've had for a few years.
@@marcusfilly thank you!
Any advice for those of us with bad, rice crispy knees? I've got the slant boards that seem to help but even after an extensive warmup, a squating at ANY depth or foot position sucks! 😖 (Oddly, step-ups aren't nearly as bad!)
The key is to keep taking those knees through a full range of motion but keeping the tension down so you don't feel pain. The cyclist squat, the ATG split squat, and working on your lower leg strength (calves and tibs) is critical. I would also look at your footware that you are in most days. But the worst thing to do is if you have crunchy knees to not bend them fully
Thanks so much, Marcus!
How about lifting in your 50's lol. We need a video on that topic 😊
I hear you! Many of the same principles apply. We're looking at longevity and safety while maintaining your muscle.
@marcusfilly totally agree.
I’m confused on 31x0. What does that mean?
This is how we right TEMPO into our programs. The order of the TEMPO numbers is always Down, Hold, Up, Pause
For example, a back squat with the tempo of 32X1 would look like this:
3 - Moving smoothly, use 3 seconds to squat to full depth
2 - Hold for 2 seconds at the bottom of the squat
X - Explode up as quickly as you can
1 - Start the next repetition after 1 second
Be sure to count each second fully.
If you see a 0, that means do not pause.
@@marcusfilly thanks I’m an old school lifter who is getting back into it at 42. I read it a 31 sets at 0 reps. I knew that couldn’t be right
Enjoy getting back into it! Reach out anytime if you need more support!
In my opinion, front squats require too much "skill" for most people.
For me at 40 years old, I do my front squats racked on my upper chest. It's better for me because it doesn't put all that tension on my wrists.
That’s a fair position to take. I chose the front squat over the back squat because of the mobility requirements. Over 40 I want there to be a focus on building great strength but also great mobility and positions.
Most people can overcome front squat mobility obstacles with a heel lift or using a cross arm positions. The core demands of a front squat also make them a great option .
I'll definitely try the heel lift next time! Thanks man! Love your content!
Love this im 47 thoracic extension is what I'm working on now I find kettle bell front sqaut is easier for me try it guys