The ONLY 3 Exercises Men Over 40 Need for Muscle Growth
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- Опубликовано: 20 сен 2024
- As we age, building muscle becomes more difficult.
Not necessarily due to the aging process, but rather, external factors like time and energy become scarcer.
And while we may not be able to make more time, we can certainly make the most of the time we do have.
That’s why in today’s video, I want to share the ONLY 3 exercises men over 40 need to build muscle.
And yes, these 3 exercises alone can hit every single muscle group effectively.
Now, if you think that isolation movements are necessary for optimizing muscle growth, consider this:
Research done on single-joint and multi-joint exercises, found that multi-joint exercises are as effective as single joint exercises in gaining upper body muscle and strength.
This supports the notion that hitting multiple muscles with one movement is just as effective as training a muscle directly.
And while both types help you build muscle, the key difference lies in the number of exercises you need.
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References:
1. www.ncbi.nlm.n...
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3. www.ncbi.nlm.n...
4. www.ncbi.nlm.n...
5. doi.org/10.151...
6. www.ncbi.nlm.n...
7. www.ncbi.nlm.n...
8. www.ncbi.nlm.n...
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10. doi.org/10.108...
11. www.ncbi.nlm.n...
Incline press
Pendlay row
Bulgarian split squat
Thank you !!
These Videos are sadly unwatchable...
@@davidcohen26 what a terrible predicament for you, after having spent money for this information. Oh, wait a minute…
@@mikedowd66 Idiot !
@@davidcohen26just do 1.25 speed
@davidcohen26 This guy and his channel Is worse than the stupid music in the background!!
Put this guy on 1.25 × speed.. he actually speaks normal if you do.
2x here
Lmao, yep.
😂
😅❤
holy shit!!
Because of your technicality performance training I’ve gained 10 -12 lbs of muscle in 1 year at roughly 3 days a week I’m 51 btw
Share this video please?
I turn 50 this week. That was a super encouraging comment. Adding these moves to my routine.
I do twice a week
. All growth and strength gains happen in recovery.. 10 reps max 2 sets.. sprint to muscle failure.. short work out sends growth signals better than marathon training..
Ok bot account
@@shermhart7617 I ain’t no fn bot dummy
Physical Therapist here. The hip flexor stretch provided by the BSS is the unsung hero of the exercise. Tight hip flexors are a huge contributor to sway back posture and low back pain. Hip flexor length is essential to low back health.
Tried Bulgarian Split Squats for the first time yesterday. Right after doing heavy back squats. It was a disaster. I loved it! Most humbling exercise indeed.
I've seen people do them in the gym and I cringe when I watch. Looks very painful! Of course, that's the point!
I agree with him that it is by far the most complete leg exercise, and if you lean forward slightly it will shred your glutes like nothing else, complete no set on the pot for 2 days exercise
61 and been a tuned up construction worker since the 70s. The internet information showed up at just the right time in my life. Lifting has always been a part of staying strong and maintaining my weight certainly I don't kick out the work like the 90s but but 3 or 4 days a week seems to agree with my health. Thanks for great information
Good video despite the troll comments. I will never understand why someone cant just either turn it off or focus on the message.
From one youtuber to another, thanks for this. tryin to get back in shape in my mid 40’s but dont have much free time and or free movement 😂😇. Much appreciated
what speed do people need to listen to you videos at?
Great, great job of target us seniors, the "hottest" new demographic in weightlifting. Our seemingly trivial gains make a HUGE difference in quality of life, self esteem and even appearance. I plan on revisiting the gym very soon to see if I can get strong again. Oh and btw, I am a wheelchair-bound paraplegic, which makes strength that much more important. See you younguns in the gym! JD (62), Montréal
Been doing your previous version of this starting this week and it's honestly one of the first routines on YT I've tried that I feel can be consistent without any injuries.
These are the most useful videos for us old timers. Thank you!
They're useful for any age
He should do videos on insomnia. He’s definitely got the voice for it.
Who you calling old. 52 and all new
Turning 40 this year but these videos still help me now. Been doing the 3-day minimal routine that you later mentioned, and it's perfect for me.
Do you do one exercise per day, or all the exercises three times a week?
At 63 I have been training a mix weights, heavy bands, isometrics and calesthenics since my early 20s with no injuries. Im enjoying being functionally strong at my age and running rings around the youngsters at work. I cant imagine not working out. Keep moving guys.
These guys are too good to not be above 1M subscribers already. If you're reading this and not subbed, do the channel a solid. I'm 38 and these videos have helped me get in the best shape of my life over the summer. Thanks guys and keep up the great work!
Yesterday a 55 yr old male crossfitter in our gym had a fatal heart attack on the treadmill preparing video to enter a competition. I guess we should never forget why we are doing sports. Conpetitors think of themselves as warriors but unfortunately they are not. Ego lifting or ego anything is harmful for your longevity and health.
Was he taking chemical helpers 💉✝️🙏🤔
Most crossfitters are on juice, specially those compteting. It's obvious to the eye, specially the women
Clot shot strikes again
You never really know a person's medical history or underlying conditions. We just assume on what we see from the outside.
@@jarrod1687Fuck off with your conspiracy bullshit. What in the fuck are you doing here trying to preach when it’s clear you know fuck all about health?
As a 76 yr old grandpa, I appreciate these videos.
Brilliant! Well explained, and excellent video clips demonstrating techniques and variants. I'm guessing there was a lot of prep and organization leading up to this. Time well spent!
I'm 57 and I've learnt that less is definately more. I see all these young fellas doing all these strange, time consuming exercises when just the basics work equally or in most cases, better. I did all the same things when I was young. Every new workout or exercise that was in the mags, I did.
Young fella in the gym the other day took time to set up a bench between the pullies, put 20kg weights on the back of the bench and at the back so it wouldn't move. Then proceeded to do flyes with the pulley with a weight which was obviously too muh for him. He grabbed one, heaved it around so he could sit down and then the other one, whole process was painful to watch. Then proceeded to do a mix of fly and pushes in a downwards motion. And managed about 5 or 6 reps. Absolutely a waste of time. Sure he might get some benefit but grabbing a pair of dumbells and doing some normal presses would have taken him a fraction of the time. MInd you, I've seen him do that and he's one of these people who throws the dumbells to the floor in the lying down position. I'd ban him if I worked there
Over the years BSS has become my favorite leg exercise. It's one of the most painful exercise in my opinion, but it consistently gives stimulus to my quads no matter what.
Without a doubt!!
This is just what I've been trying to come up with to get back in the Grove. It's been awhile, I'm 58 and I'm working thru life long injuries. Thank you so much for the details. God bless.
If you want him to sound normal but the playback speed to 1.25
Please guys, do a video on a post workout stretching routine. Being lean/jacked/defined is great, but espeacially after 40 we shouldn't forget to remain flexible as well to prevent injury
Regardless of age, this is probably a bit light. Think any complete workout routine should include 1) Vertical Push, 2) Horizontal Push, 3) Vertical Pull, 4) Horizontal Pull, 5) Squat, 6) Hinge, 7) Carry.
48 yrs old. The original p90x is still the top notch work out routine I alternate with days of the o.g. Insanity videos
Luck biceps and triceps and ABS and cardio !
Sounds like a great way to start back after a layoff or when starting out again after many years not lifting at all.
I am 71, getting back into the gym this week after an 8 week layoff. I’m going to use this as a full body w/o but adding deadlifts to it as well.
Would you both push on one day, both pull on another? What about the squat, hinge and carry? I'm 51, in decent shape.
I’m in my upper 70 s and really appreciate your very clearly described exercise recommendations!
Now in my later years….simplicity is key basic excersizes are key for mass….incline decline flat bench…preachercurls….standing barbel curls…..goblet squat heavy….leg extensions…running sprints…heavy decline sit-ups…shrugs with arms overhead and reg shruggs…..dips on the bench if u can do reg dips even better
Most lifters in older age suffer with rotator cuff or joint problems, incline benching will aggravate these parts.
big time, there are other ways to hit those areas
Great video and advice. Appreciate the explanations and detailed descriptions of each excercise.
Squats using a safety bar, some type of pull-up & dips (weighted if you can). Add a few ab exercises and you're done.
Love your posts, especially that you include citations for the research! Would you say doing three sets of each of these with sufficient weight (to failure) makes for a good workout, or... ?
Myself I like a flat dumbbell press, pull-ups, dumbbell squats & 3 mile jog twice a week. This with a healthy protein & vegetable diet I’m able to a maintain a medium body muscle mass with ab definition..
Great info. Thank you..
I think these are great for getting back into lifting. You're keeping it simple to build consistency and minimizing the chances of burnout. After a few months, I'd think one would want to add a few more exercises.
That's the mistake people make to add more this is all you need
Why is the soundtrack on this site so pleasing? I watch for content; I listen for the background sound.
Please please ditch the annoying music
destroyed my shoulder in a mountain bike crash in March, haven’t been able to do back squats as collar bone hurts like hell if there’s any weight placed on it…. The Bulgarian squat may be the answer… thanks!
Thank you for sharing this with us 💪🏾
As a guy in the age he is talking about: I prefer barbell incline….when going heavy with dumbbells the risk isn’t in the movement it’s in getting into position. Barbell rack is simple. I buggered an elbow lugging and lurching a heavy DB into place and spent 6-8 weeks recovering….not worth it.
I love the facial expression mocking the old. It is so tastefully humorous and intelligent.
Great video and exercises. I find the problem with people over 40 is they are either lazy and under active or overachievers. I am 52 years old, walk about 3000-8000 steps a day, use the home gym with dumbbells, loop bands, calisthenics, and weighted vest. Usually, 4 work outs a week with 14-18 sets, most exercises are two sets to failure 1 warm up and 1 working set, 3 second tempo with stretch and contraction works well, the main lifts like squats, deadlifts, shoulder press, etc., I try to rep out a moderate weight on a 3rd set for say 30 reps or more, when I can likely only get half that, have grit and push yourself. My goal is to do 150 push up sets, like I did in the Army in my 20’s.
I have degenerative disc disease in my lower lumbar; seated chest supported row is the only way i can do it.
50 y.o. here. Good stuff, well presented, but please please please turn off that repetitive music in the background. It totally distracts from your message.
Perfect! Thank you. I’ll implement.
the reason the BSLS hits so hard is because it is (nearly) a single leg exercise, working against your full body weight. whereas a two leg squat variation, is only half as heavy a load.
i seriously injured my back doing bent over rows. even now it still hurts to even twist or bend when carrying anything over 10 lbs. The doctor says that my lifting days are pretty much over.
Thanks.
What value is the background music adding? The video is fantastic but the music is making it difficult to watch
Great vid, thanks
Pull ups, Dips and Squats.
Burpees as well
This is what I do
Doing only the same 3 exercises every workout must be completely boring! I'm 71, 5'4' and 135 lbs, and I mix up my strength training workouts every time (3 day split:back/bis, legs/shldrs.chest/tris), day off, then a 3 day split again for cardio, core, and stretching/foam roller. 150 lb tire flips, 20 lb ball slams, 53 and 45 lb KB farmer carries, 50lb sandbag walk, 35 lb KB swings, 40' battling ropes, burpee's, 30 secs on/30 sec recovery, 3 sets with a 2 min break between sets, then a core/stretch/foam roller day, then my Tank M1 day-8 sets of 180' with pushing, pulling with a vest, rowing, and pulling with a 30' recovery rope. If I have inclement weather I use my spinning bike (taught for the last 17 years of my over 40 year career in the gym business before retiring in '21). And I'm NEVER bored!
Great info, thanks
Thanks for a great starting point.
Awesome thanks great video!
Great videos but I wish they'd take the extra step and break it up into chapters.
Well i am 67 and must say thank you for all the great ideas for training you offer. All the best.
Sounds solid to me as way under40 ☝🏻
I’ll give this workout a try. Not sure if I’ll be able to handle coming off my more traditional 4 day split but seems intriguing and will fit in better with my focus on mtn biking.
Gonna try it
I've gone 9 reps to sets and only four exercises for entire upper body.. short is key to growth.. two days off make most of recovery growth..
Thank you for this advice.
I never knew it was called the Penlay Row; I been doing it since I discovered the 5x5. I often wondered if it was better than the other version where the bar hangs. I seen dudes doing 155lbs+ and wonder how
Why not just use a rowing machine?
Rowing is a full body workout, without the spine and other injuries.
I love these. Keep these videos coming
I’m 56 , been lifting for 40 years .
I can tell you ,this is about as far from the truth as anything I’ve ever heard .
Nothing like a 30 year old telling guys over 40 what works .
I don’t care who you are if you get settled into any exercise you’re not optimizing your routines .
Everyone is different . I switch my routine up every couple months as well as heavy and light days which these days seem to have a bigger impact than when I was younger .🎉
How can you claim "far from the truth" and "everyone's different" in the same comment?
What is our target rep or weights to shoot for? Is there any particular order or is it better to start with squat exercise 1st?
Love it! Thanks!
I don't really have a routine. Could I just do these 3 exercises as a routine? I am 53
You're are right.. I've got try this routine and it's really good, this exercises are efficient and effective for men over 40 and up💯👌🏽
so every other day three exercises ? or what?
Can't do exercise no2. As I have a compression fracture on my lower vertebrae. Is there something else anyone can reccomend please?
Pull ups and chin ups.
Make sure you keep your legs and definitely your back strong.
Great video, new subscriber here. Why are these three exercises specifically good for older men? Isn’t everything you say regarding these exercise equally applicable to younger men?
The premise being older men have less time available for the gym, so these are efficient.
I would dare to assume it is because of our busy life, more wear and tear in our joints, and overall to keep things as simple as possible so we stay consistent.
I think the best ones are
Turkish getup
Push up
Kettle Bell Swing
Walking
Wide grip for back thickness and close grip for wide lats? In pulldowns it's the opposite. Is that an error or can you explain why opposite would be true?
i would just add pull up , lateral raises and biceps. Total of six. Thats what i do
Is the pendlay row as good as the sit down cable row?
How often should you do these exercises? 3 days a week ? I'm 54. Thanks!
You guys are awesome ‼️‼️‼️
I prefer inclined rows for my back. I can either flair my elbows out or in depending on which part of the back I want to work.
Thanks so much 🙏🏽
Question. When you do compound movements, how do you know that you're hitting all the muscles evenly and not just tiring ones out quickly that compensate for weakers muscles?
I got news for you: Compound lifts don't hit all muscles equally.
It's not just about targeting muscles. Compound exercises, esp. legs, helps you produce growth hormones. So your whole body can benefit. Of course if you are into bodybuilding, then you need more targeted exercises.
It's not just about targeting muscles. Compound exercises, esp. legs, helps you produce growth hormones. So your whole body can benefit. Of course if you are into bodybuilding, then you need more targeted exercises.
For a while, I only trained squat and deadlift. When I went back to my kettle bell presses, the weight from 2 months ago had become so easy. Squats are great for producing growth hormones.
Those over 40, should be quite sceptical about the Pendlay row. Spinal disc degeneration is quite common in older people, and lifting that amount of weight in that position (which is already the worst for spinal pressure) is just not healthy.
Can you do Pendelay on a smith machine?
Can I design a means of using dumbbells for the Pendlay row? For instance, if I perform a bent over dumbbell row, but st the dumbbell on a box or milk crate between reps, will that do the same work as a barbell Pendlay?
I am actually over 40, so....
Push ups
Chin ups
Squats.
I do Dips, Chins, Squats
Like the shoes what are they ?
y’all really exponentially quintupling down on these “only three exercises for over 40” videos😂
It's the ridiculous trendy thing to say🤣
I need this guy to read the dictionary aloud at night for me. His voice is so relaxing. I would be out like a light!
The title made me go right to the comments
Basic 5 to only 3. What’s next video, just 1?
Yes, it's called deadlifts.
@@runningawayvagabond5876 That didn't even make his list of 3.
@@wushuhsu If you could only do 1 exercise what rule is there that it has to be one of the three presented in this video?
Best build in the game
At 63, I found it really hard trying to get through this video listening to this guys dragging baritone voice.
Good info though. Thanks😉
Wo it's such a excellent and brilliant video bro telling about the only 3 exercises for men over 40 for muscle growth and keep it up and keep up the good work as always and take care
Keep smiling always
I never feel my triceps in an incline press.
Jeez as a super outta shape overweight dude those Bulgarian split squats look straight up dangerous lol never mind probably induce an instant cramp…is this one of those I gotta just get to a basic condition where I can even attempt those or is there a modified way of trying those right away? Good vid.
Do squats , no weight , lunges no weights, see how you go . Then try the one suggested here , no weight . See how you go
Just start with having daily walks in nature.
No DLs? what...
Um okay..anything is better than nothing I guess and this is a great way to start out but once you get halfway decently fit I don't think
"just 3" is optimal if you want really good results. And I'm 61 and a Certified Personal Trainer and Certified Strength and Conditioning Coach
Your credentials don't explain the why.
@kevinroelofs739 Most people want better results than what just 3 exercises can give them. If your goal is to just be fit then go for it. If you're looking to get jacked and in fantastic shape that people are going to notice then 3 exercises isn't going to cut it. That's it in a nutshell.
I like the fact that he didnt take 35 minutes of just talk before you see the exercise.
fun fact: I have herniated discs (got surgery for 2), and my bent over rows last just 2-3 reps, and then it becomes a pendlay row because of lower back fatigue/pain lol
you can tell the narrator has adjusted the tone and tempo of his speech to sound appealing to a wide audience. its almost intolerable.
Cut to the chase. Im over 40 im getting tired & running out of time.
Amino is very expensive in Trinidad🇹🇹 the price is almost $400 per bottle high prices repel people from purchasing amino 2000mg. Its only for the rich people.
This background music drives me nuts. It's not even enough back in the background.