@@lucashenriques4242 I agree pullups are great my friend. And also pushups. If a person has not done pushups in a while do them. You will be sore in places that have been neglected including lats...Yes lats
I am a 64 year old martial artist and I quit lifting weights 10 years....since then I do 4 exercises: Squats, dips, push ups and pull ups all 3 sets 12 reps and a 1600 calorie diet...drop weight from 223 to 175 and a daily 35 minute walk
Will be 68 at the end of this year. Still working out 4 times a week. Haven't missed a single video from you guys. Best info on RUclips. Keep up the good work!
I’m 70. I do body weight squats (using a TRX), push ups and kettlebell swings as my standard routine every other day. On the alternate days l do a pretty basic set with resistance bands. Every day I do 10/15 minutes of yoga (I vary it) to maintain flexibility. I’m 6’2”,13.5 stone (189 pounds) and 19% body fat. I seem to be doing ok with minimal effort. Regards to all
ROWING MACHINE, 30 MINUTES EVERYDAY. BURPEES, INVERTED ROWS, DEAD HANG, PUSHUPS. THROW IN SOME BICEP AND TRICEP WORK AND THAT WORKS FOR ME. I DO A LOT OF BAND WORK TO REHAB SHOULDERS. I AM ONLY 66, BUT I WANT TO BE TRAINING AT 70. THANKS FOR POSTING YOUR ROUTINE.
For anyone who’s a novice and pushing their lifts up in weight, remember that bent over row is one of the best ways to injure your lower back. When the upper back can row a lot of weight but the lower back can’t support it, you can end up with disc injury. It’s a great exercise if you take it slow and watch the weight.
Good advice. Recently happened to me. Not sure exactly what exercise caused it but bent-over rows contributed. I was doing bent-over rows and felt I could comfortably handle the weight, but that definitely put a strain on my lower back and weakened it. But it might have been the overhead dumbbell press that I did immediately after the rows that pushed it too far - I know it's not a back exercise, but I felt my (weakened and fatigued) lower back struggling to stabilise me as I took that to failure. I seriously considered doing another set, but was lucky and stopped. And later that day found that my lower back was hurt, and was out for a week with lower back pain. Fortunately, I recovered. It looks like my supporting muscles are weaker than the main ones being used and that included my lower back. So the other piece of advice I'll say is that if you're over 50 and newish, do NOT keep going until failure (or even near failure) and avoid pushing yourself too much until you're more familiar with your body, your limits, and the exercises. And protect your back.
happened to me too at month 3.of gym workout,I was 47,(3 years ago) olmost got a herniated disc, so painful I couldnt move out of bed for 4 days. Since then, I cant just lift heavy things or move abruptly bacause I get discomfort or next day pain. It is highly recommended to warm up and go light at the beginning. At 50 we aint going nowhere fast.
@@aavenderr yep it’s not always something you think about, everyone associates lower back injuries with deadlift and other low back exercises, not upper back exercises. It never even occurred to me I could my low back while doing upper back til I felt it. Same with seated shoulder press if you try to cheat and arch your back. Can easily strain the low back.
I'm 46 and I still workout for 1 1/2 hours to 2 hours 3-4 times a week. I have a grown child, work from home, and have a home gym....plus I didn't start working out until 4 years ago...lol. I was never a fat guy but I had a dad bod most of my life. Now I'm in the best shape of my life...best decision I made about my health. I feel great!!!
@@Goenie2005 no...I don't just do 3 exercises...in my opinion you need more than just three. I do disagree with this video but they are my main workouts,. I prefer variety.
You also only need 15-45 min of exercise. Could spend the other hour fixing up the yard or home. Just saying? Being healthy isn't working out like Bruce Lee.
Came across your comment and would like to know what your main workouts were now / when you started? I am 44 and looking to get a home gym that is right for myself, but also useful for my kids. I have more free time than before and shedding the dad bod would be a bonus to having better physical fitness overall.
I'm 40. Weight lifted since I was 19. Last year I got sick of it and switched to calisthenics with gym rings and have not looked back. I lost mass, but I love how lean I have become. An hour doing them destroys you. It's such a different experience and doesn't get boring.
I love doing pushups, pull ups and dips on rings, they are tough. I am liking bodyweight rows on rings. Lay flat, heels touching floor. Keep the body straight. Pull yourself up with perfect form and squeeze lats at the top of movement. They are good and you avoid potential for low back injury (that barbell rows can cause) Plus it’s functional, any time you climb anything or even a pool ladder for instance. I have also noticed the calisthenics and bodyweight exercises keep you fluid and mobile and improve your balance, so you can feel better and have a longer training life
I'm 56 years old and disabled. Last year, I lost my balance on December 24, 2021. I couldn't walk and had to go to the hospital for recovery. Transfered to rehabilitation for improving my strength. Caught the COVID 19 and quarantine for 10 days. Tooked my medication and vitamins to improve my health. Left rehabilitation to go home. Had a physical therapist came to my house for exercises. Later, I started to perform bed situps with 100 and wheelchair ♿ push-ups 100 for six months. I got much stronger daily and continue to exercise daily.
42 years old here. I'm skipping the bent over rows and squats. Thank you! Seriously though, balance, endurance and flexibility are much more important to me now. For those in their 40s that can still squat and do bend over rows without back or knee pain, I salute you!
Lol.. I was beginning to think I was the only one. My squat days are over, besides just squatting w/o any weight. Bend over, forget it.. My back start tripping just the thought of it. I salute those people who are 40 and over with a healthy back..
Regarding squats, you can do Bulgrarian Split Squats. Just using your own body weight for up to 20 rep sets can provide alot of resistance. They are difficult to perform, but once you master the form, there is minimal spinal compression. Regarding Rows, chest supported rows will take the load off your lower back. If you can perform Pull-ups, they can work the upper back and stretch your spine, which counteracts all the sitting most people do these days. If you're lower back is weak, you should do some low risk strengthening exercises that won't put shearing forces on the spine. I find 45° back extensions a safe and effective movement. An even safer alternative is alternating arm and leg extensions performed on all fours or an exercise ball.
That's right, after 40 balance, endurance and flexibility! I am 59, I record my exercises on my channel, if you are interested, come in, maybe you will see something new, or some questions will appear.
As a 42 year old powerlifter I would suggest to men and women of any age to do weight training 3 days a week instead of 5 days a week. You will be able to get stronger or maintain strength if you don't want to get stronger and recover properly and you will reduce your risk of injury.
I’m 41, I use the Hex Bar Deadlift to target my legs & traps. You can still go deep if you use the bottom handles. I do the good old fashioned Overhead press to get my shoulders and add chin-ups as a ‘Finisher’ to work my rear Delts. The Front Squat is also very kind to your lower back. I do use the Incline Bench to get pecks and triceps. My grip is a little closer to get more triceps in. So far it’s been very good and I’m still building muscle as well as strength.
61 yrs here, hurt my back 18 yrs ago, ballooned up to 210lbs. At 5'4" I was extremely obese. Two years ago I decided to do something about it, I now weigh 145lbs. I still have some stubborn belly fat to get rid of, about 10 to 15 pounds. I need to start lifting to rebuild muscle and these exercises might just be exactly what I'm looking for. Subscribed.
Try planking for Ab-work . All of it hurts eventually. I've listen to decades of cackle babble. Roofer/Landscaper/Army/now a Tree Groundman . Fkd my back up many times. Its Life. Work . Just stay active . Dont worry about physique , just sweating daily and you'll ride on through . ✌🌐
Started at 59 and now 60. Everyone is different but I dropped 52 pounds from 185 using intermittent fasting and prolonged fasting. I did have some atrophy of muscle though, especially the gluts. I'm back up to 150 from my low of 133 but it's all muscle. BTW, I'm 5'5" tall. Yes, I'm short, bald and ugly but I transformed from the Pillsbury Doughboy to a Greek God over the last 16 months.
@@mouse7669 Covid did me in, went from 125kg at 47 to 148kg at 50! - Started a high protein, low calorie diet beginning of Jan and am already 15kg down in 60 days. I intend keeping this up long-term and getting back to lifting 4 days a week following this program with a bit of bicep work thrown in. Aim is to be
I'm 43 now, and I'm in better shape than when I was 25. ✅ Slim waist ✅ Abs ✅ Lower back finally not in pain ✅ Feeling great in my own skin ✅ healthy AF. Will not stop 💪💪💪no matter what.
@@CadiKane custom bro split😉. A lot more than three excercises, but I don't mind. 1 day chest: barbell press, dips, cable crossover. Legs: barbell squats, lying machine leg curl. Triceps: dumbbell triceps extesion. 2 day, back: pull ups, chinups, bent over bumbbell row, dumbbell shrug. Shoulders: DB press, DB side raise, bent over side raise. Biceps curl. 1-2 days rest. And diet! Up until 9% body fat I ate 1.8-2k cals per day. Now 2k-2.3k cals per day, 140g protein at least.
I'm 57, single, no kids, and work out on a mid-level bodybuilding program. My workouts are 1 to 2 hours per day, 4 or 5 days a week, and I do lift heavy on some days. I'm stronger and fitter now than I've ever been before in my life. My resting heart rate is about 47 BPM.
Hi Folks at 77yrs I can press 37.5kg dbs for 8 reps and complete 44 dips on a dip bench, I weigh 79kgs, when I am not weight training I am cycling. Keep it up folks age is just a number. Lets make it to 100.
Im 66, doing this routine 3 weeks now. LOVE IT! Fits my life perfectly. Doing 3 times a week. Going to add occasional day of shoulder press, curls, and triceps pull downs. THANK YOU for great info.
The first two are complimentary with push and pull for the upper body. But It's missing the matching component to the squat--some kind of hip hinge for the glutes/hamstrings.
I’m 43, watching this video as I’m doing low intensity cardio at the gym lol. More motivated than ever to get my life back. This was so informative. Thank you so much!
I worked as a trainer for 22 years between 1993 and 2015. I’ve trained somewhere between ten and fifteen thousand clients in that time. From 12-year olds to seniors up to 92 years of age. From injured people to athletes. That’s my background. All this experience led me to a full body program that I used extensively the last years of my professional career and I personally use it myself to this day. The program: 1) Leg press/squats/lunges. Pick your favorite. Personally I do lunges since I have a back injury stemming from my childhood that makes the other two impossible today. 2) Shoulder shrugs. The single most important excercise to prevent concussion if you take a fall and neck problems caused by monotonous work. 3) Seated row/lat pulldown/chin-ups. Pick your poison. Narrow grip and palms either facing eachother or your face to maximize the range of motion and the power output in your arms. 4) Dips. Preferably performed in a weight-assisted machine since it’s rare to find people that can go deep enough using their own bodyweight. The program can be completed by immediately (NO rest) following the first excercise up with wall sits to squeeze the last out of your legs for extra effect and back extensions for your lower back. There you have it. Do this and you will cover almost everything.
I set a timer on my phone for 45 minutes and no matter what I'm doing when that timer goes off, I pack up and leave the gym. After having spent years of my life at the gym over the last few decades the one thing I know for absolute certain is that overtraining kills motivation. Its much better to do 3 solid compound lifts 2-3 times per week than it is to do 5-7 lifts 5 times per week. At some point you will be tired or busy or just plain not want to go to the gym at that frequency.
Yes you are right. That is also my concept. So many people lose motivation and I can understand it. Training for a year and then stopping doesn't cut it. Better less exercises and for that a lifetime
You speak the truth...I am 44 (soon to be 45) and after years of training hard I have lost motivation. So, now I try to train 2-3 days a week, and do compound movements and out the door I go. With declining t-levels my body can't handle the stresses of SL5x5, or JW531 anymore. So, instead I do 10-12 min of cardio, 15 minutes of mobility work, and hit the weights and I am out of the gym in 1.5 hours.
@@muayboran4life that's already a lot of time. I get in the gym already dressed up for training, do not warm up, do not do mobility, just warm up the specific muscle doing the compound lift with little weight. In 30 minutes I am out of the gym and still athletic physique
@@svetre87 It is but I am big into mobility work and preservation of joints and tendons and have been able to avoid injuries in the ten or so years I have been lifting. My issue now is lack of motivation, and declining t-levels.
I'm 51 and I still workout 4xweek. I would also recommend trap bar deadlifts, DB presses, single-leg work and working all planes of motion. The 3 exercises mentioned are only in the sagittal plane. An exercise or two from the frontal and transverse planes would definitely help out. Also, if you still can, try to get a HIIT workout in once or twice a week. Older men and women definitely benefit from HIIT.
The best lifts to do for men over 40 are as follows, and you don't have to go to the gym every single day or even spend a lot of time at the gym or even lift tons of weight. The goal is to simplify, yet hit every single body part easily with these five simple lifts: 1) Deadlift 2) Barbell Squat 3) Bench Press 4) Pull Ups 5) Dips. And that's it. And remember, if your body can only take so much, you can keep the weight lower. Instead of doing an intensive 5 X 5 workout of these lifts with lots of weight, just take weight off the bar and do 3 sets of 10. The important part is that you are DOING THE MOVEMENT and you are HITTING EVERY MUSCLE GROUP with just these lifts. I am almost 50 years old and I can go to the gym just three days per week and hit all of my muscle groups with just these five lifts. If you really want to get ambitious and get a more full workout, you can toss in bentover barbell rows and also standing overhead barbell press, but you don't have to. You can just do these five simple lifts and it won't take long. You should be in and out of the gym in 45 minutes.
I have fully switched to resistance bands, and a total gym. Just turned 60. No more sore joints at all. I am not building large muscle mass whatsoever. But, I'm quite lean, and definitely look toned and strong. A boxer type physique. This is my goal.
Jerry!! Miss him so much. Just think, if he ate some vegetables and walked a few miles a day...he'd still be standing next to Bobby. Bob Weir looks phenomenal approaching 77!!
I'm 67, my formula for a minimal workout, even for a regular workout, consists of bodyweight squats, pullups and pushups. I am no where near the shape I was in in my 40s but I'm holding up. This was good information, I think I will replace squats with weighted lunges, thanks!
Thanks for the comment. I'm 59, so far I'm in good shape, but I don't know what will happen in 5 years. But your comment gives me hope that at 67 I will still be able to exercise!
Thanks for the great video! I'm 41 and I've been swimming once a week for a year and just got myself a bench press and barbell. Here's my workout schedule based on these three exercises combined with swimming, place jog and jab boxing. **Monday:** - Pendlay Row: 3-4 sets x 6-8 reps, rest 1.5-2 minutes between sets - Barbell Back Squat: 3-4 sets x 6-8 reps, rest 1.5-2 minutes between sets **Tuesday:** - Rest or light activity like place jog and jab boxing **Wednesday:** - Swimming 80-100laps(25m) 50-60minutes **Thursday:** - Inclined Bench Press: 3-4 sets x 6-8 reps, rest 1.5-2 minutes between sets - Pendlay Row: 3-4 sets x 6-8 reps, rest 1.5-2 minutes between sets **Friday:** - Rest or light activity like place jog and jab boxing **Saturday:** - Barbell Back Squat: 3-4 sets x 6-8 reps, rest 1.5-2 minutes between sets - Inclined Bench Press: 3-4 sets x 6-8 reps, rest 1.5-2 minutes between sets **Sunday:** - Rest or light activity like place jog and jab boxing
I’m trying to get back in shape for the first time in 12 years. I’m 43 and I’ve been astonished by how much harder it is. I was blessed with good genes for muscle development, in my 20s and 30s I could change the shape of my body in a month or two. Now I’ve been working hard for 3 months with very little obvious progress and I’m spending a lot of time and energy recovering.
Agreed, so much harder to get those fast results. I feel strong but not seeing the outward signs I would have in my 20’s…. Just told myself to work on feeling healthy because it all fades in time anyway.
1 Push(Bench,Press.Dips), 1 Pull(Row,Chins/ Pull ups) And 1 Lower body (Squats/Leg Press / Deadlifts) and 2 weakness / isolation exercises at the end and You got a great program.
Depends on recovery.I have done 2 days and 3 days.The third day can be hard but perfect if You are a beginner.Its a great routine with enough to build strength and muscles and more rest days then other programs.Just focus on getting stronger and recovery😎💪
@@espendahl9719 what about 3 days/ week with this program : Day1 : invline dumbell chest/ barbell bench press/ cable cross + triceps Day 2 : lat pulldown/ seated cable row/ barbell row + biceps Day3 : shoulder ohp standing/arnold oress / lateral dumbell raise / rear delt fly/ + barbell squat Is this 3 days of training / week good overall body building ??
@@amrdel2730 Hi.It depends.How long have You been working out?What kind of number are You lifting in the basics?(Squat,Bench,Overhead Press,Barbell Row,Deadlifts,Chins)?My advice to beginners / intermediate is Full body Workouts or a Upper / Lower split.Get some heavy numbers up(Get strong)and then use time to focus on weakness of the physique.Bro splits in my opinion is not the best to build muscle and strength,but it can be used for advanced bodybuilders that diets and wants to compete in shows.😎😎💪💪
I believe exercise is very similar to your diet when it comes to your health: Like your diet, a higher variety of exercises is beneficial for your overall health in terms of functionality, resilience and strength. So not just 3 exercises, but also cardio, stretching, plyometrics, strength, swimming amd sparring...anything goes as long as your body can take it well. Also, if you want to be lifting in your 60s you need to include more stretching in your 40s
I am 35 years old, a father of 2 kids, and I go to the gym every single day. I work out for 1 hour each day, and I feel like I have much more energy and power than when I was 20.
Way to go! I’m 31 and have 4 kids. I indoor bike for 1/2 hour and do push ups, sit ups, and squats in the last 1/2 hour of my workout daily and I feel like I’m also in better shape then in my 20s.
You are a young man? I'm 21 years older and am extremely fit. I don't go to gyms. I do everything at home...at 35 you have much more potential then you think.
I'm 46 and just getting back into the gym. With these 3 exercises I have questions. 1) Do I only do 1 exercise once per week such as on Monday is Incline Bench day, Wednesday is Pendlay Row day and Friday is Squat day with 3 to 4 reps per? Or 2) Do I do all 3 exercises in reps of 3 to 4 on Monday, Wednesday and Friday? It may not be perfect for everyone but I am specifically asking for myself. I will sprinkle in a little cardio like walking on each day but the bulk of it all is that my major goal is to lose weight targeting belly fat and get stronger. Thank you in advance.
Yup! 👍 I’m 63 and my experience is: It’s better performing a simpler and manageable workout program and actually get to the fitness center - than being over ambitious and maybe not “really have the time for it today”, which tends to happen too often if you have to spend 1-2 hours in the center. And being in the center, give it all you have in you, go home and make sure you have enough time to recover. You can always jog or take a long walk if you wish to burn more calories. A healthy diet is essential too. Lifting weights too often won’t give you any gains anyway... I’m working out twice a week...to a degree where I can hardly crawl out of the fitness center afterwards😂 Other than that, jogging or walking 3 times a week. It’s very effective and I don’t use too much time on it.
Nice! Thank you. Not a recommendation (I’m no expert), just a humble share 😊 67 year old, doing these twice a week for strength workout. At home, minimal equipment and very quick setup, full body functional, 30 minutes (excluding 5 minute warm up and 5 minute post workout stretches) Equipment: TRX-like straps (anchored to door), Plyo box Optional: resistance band, hand gripper. Routine: 1. TRX push-ups; 3 sets of 8 reps 2. Step ups using Plyo box; 3 sets of 8 reps 3. TRX inverted row; 3 sets of 8 reps Optional: Bicep curls using resistance band; 3 sets of 8 reps Hand gripper exercise; 3 sets of 8 reps
At 63 I rediscovered my old love affair with a basic bench and increasing weight plates!!! 3 days a week. I do 100 reps of 20 lb. dumbells and upper body fly machine. I mix it with some rowing, slant board sit-ups and eliptical. Hour in GYM 3 days a week and I am good to go. 29" waist and 140lbs at 5' 5". Feel great.
@@CadiKane i tried 5 days split , i found i felt the same . I like the 6 day better. Its push / pull legs then push pull legs again with higher reps and variation. Literally on the musclemonsters channel, probably called “ the best 6 day split. I added a third bench press day to the start of the final leg day , 3 sets 15-20 Reps . Hasn’t impacted the leg day so far
At 57 years old, I would never do just 3 exercises as a workout. I do full body 2-3 times a week. Dumbbell bench. Weighted dips. Weighted Chin-ups. Leg press. Leg extensions. Shoulder press. Triceps overhead extensions and curls.
I worked out 2x daily- I learned concrete and started my own company. Pulling and screeding 100’s to 1000’s of lbs of concrete everyday I didn’t need to workout any more. Lost over 60 lbs and feel stronger than I did when I was lifting.
I am 40 and have a rare metabolic disorder which gives me a high chance of having rhabdomyolysis attacks when exercising intensely (have ended up in hospital multiple times) and had it many times in a milder form. I appreciate this kind of workout routine that I can start slowly at lower weights and very gradually build up.
Joined one of those kid themed rock climbing gyms with my 9yo and found out that doing a single round of their 55 autobelays in 90 minutes is a better workout than anything I've ever done in a traditional gym. Arms, legs, back, chest, core, and cardio all rolled into one. Crushes me every time.
Bench press, pull up and trap bar deadlift is my 3 exercise minimalist routine I do occasionally. Hits just about everything and I enjoy all the exercises.
@@davidisanidiot1181 I do 10 sets of pull-ups. EMOM (1 set every minute on the minute). Then I do 5 sets of bench press. No time limit. Then I do 3 sets of trap bar deadlifts. No time limit. I time limit the pull ups as I like to have good endurance in that exercise to get good max reps scores.
I'm 65, 6'-0" and 170 lbs. I do 4 sets of 10 of barbell squats (ass to grass) at 145lbs, 10 conventional deadlifts 225 lbs, 10 pull-ups and 10 dumbbell shoulder presses (40lbs each) three times a week. I can pull 405 and squat 275 (ass to grass) any given day of the week. It is the best workout combination I have found.
Been doing this workout for 3 months and squat went from 155 to 265 (working set weight), incline bench from 50lb dumbbells to 85lb dumbbells (working set weight) and bent over rows from 95lb to 155lb (working set weight). Overhead dumbbell press went from 35lb dumbbells to 65lb dumbbells (working set weight). Body weight went from 160 to 185lb. 48 years old btw. Making sure to eat enough protein (>200g/day)/calories and sleeping like a bear. Taking Tongkat Ali and Fadogia Agrestis but otherwise totally natural (never juiced in any way). Thank you!
34 here. Got away from the gym after financial struggles and went the calisthenic route. My routine is push/pull/legs with cardio on my off days. Lost mass from ~200lbs to 180lbs but I am far more flexible with FUNCTIONAL strength that surprises my coworkers all the time.
Exactly you don’t have to kill yourself to be fit and healthy lol. I’m 31 and all I do is push ups, pull ups, sit ups and squats (no additional weight except when my kids decide to jump on me lol). I also have an indoor bike that I use 5 days of the week.
I'm 50, and it's nice to know I'm doing something right instinctively. These 3 are part of my routine. I mainly work with dumbbells. My rows are from about as low as I get with Romanian deadlifts, planked pretty solid. I dumbbell bench with my back on a 75cm exercise ball, it fires up all sorts of microstablizers as well as the larger muscles. Again, planked pretty solid. I could see dropping my butt a little to try that small incline. My squats are basically box squats. You have to control eccentric phase or the tailbone and lower back take a jolt when you sit down. For me that's extra important because I've had back surgery. I also do curls, skull-smashers on the exercise ball, vertical press to isolate front delts, bent over rear delt flies, Romanian deadlifts, body curls, and sit ups. I do one set each daily Monday through Friday, using enough weight where 20 to 30 reps is possible with decent form, but getting really difficult for the last 5reps. I take weekends off. I sleep okay. I eat a pretty high protein diet, fair amount of fat, getting some veggies, while avoiding carbs for the most part.
I love your routine! I'm 48, I also do a full body routine but I prefer higher reps, like 50 to 100. I don't schedule days off, only take one when I feel I need it. I lost 25 pounds in about 3 months on this routine along with walking and changing diet.
@@IrishJJ27 I go up to 50 when it comes to legs and core. But those are pretty high endurance muscle groups. I honestly should walk more. I still have some chunk to shed.
don’t go above 20 reps. we are always trying tp find a certain stimulus that brings our muscle to go to failure so that they grow. You hurt your muscles rather than build them while going for too many reps since they can’t take that much of a stimulus. Also, working out the same muscle group every day is dangerous since your muscles can’t regenerate properly. Even with a higher age these normal rules apply: 72 hours between every muscle group; 5-20 reps (8-12 optimally) will give the best stimulus; arms need to be isolated to be proportional…
Thanks for the info. I’d also add a regular stretching and flexibility routine. Do it as often as possible. Walk as often as possible. These two habits will keep you loose and limber. More water and cruciferous veggies will also help to keep you tip top. Moving forward, everything is about taking preventive measures to keep you on feet and out of the hospital. OMT, stay on top of your checkups so you know what’s going on with you. Peace and good health fellas.
I'm 39, it's SO awesome to see folks in the comments older than me who are still motivated to get the work in. I'm looking forward to 40 and beyond Also, love this music for this video. Old school sound lol
I'm 60 and do Crossfit 4 x's a week. I do bench and arms at a regular gym 2 times a week, one day of complete rest. Eat a very clean keto diet, sleep 8 hrs a night. I am never in the gym more than 1 hr 15 mins. I train very hard but with weights I can move easily with crossfit metcon's..goal is never to get injured. I run a cycle of light and heavy lifts varying the percentage's and reps. My weights for my age I think are decent. 225 bench, 285 Sqt, 315 Deadlift, 195 Clean, 165 Split Jerk, 135 Snatch. I spend at least 20 minutes warming up and stretching. I do a ton of ab work...having survived a helicopter crash I learned that core strength is the key to fixing back pain. I have seen that people my age that stop moving, start dying. Remember...you gotta live hard to be hard! It's never too late.
I like this. I'm 43 and hit the gym 5x a week. I have gotten results but I'm struggling to find a solid workout that hits everything. I think I'll do this 3x a week with some HIIT in between. Thanks guys!
Thanks bro, big help as I’ve been out of training for years fighting cancer. Now I’m over 40 I want to get back into training but starting like I’m in my 20s again just ain’t in the cards. Appreciate the effort you put into this.
I am 58 and still do a variety of workouts at the gym. I`d love to do the Pendlay row, again but snapped my spine disc out of place 10 years ago doing this excersize that left me traumatized and in pain for 6 weeks.. What works for me best though are my 100- 120 daily push up`s.
My "big 3" are DB presses at a slight decline (using Ironmaster db spotting stands makes all the difference for going harder and heavier), seated cable rows, and Bulgarian split squats. I do those a couple times a week, with one day of basic shoulder and arm work, and everything stays in balance.
I am 60 years old construction worker who use to enjoy going to the gym 3 to 4 times a week to work off stress and lift, I even got my little grandson who was 7 at the time into it (safely ) just to spend time with him. One day I got a call to hurry up to come home when I got there my little buddy got eaten alive by the neighbors pit bull that got lose, that put me into a deep depression and drug use for about 10 years. So maybe you can make a vid for us old timers 😂 I try to go work out a few weeks ago and I’m shock what 10 years of destruction can do to the body and trying to get it back.
@@fightwithfaith4341 the neighbors, try burning the dog nose with a cigarette lighter, beat it with a shovel it would not stop the attack so after 10 min till the police show up he ended up shooting it.
I'm 54 and haven't lifted since I was 25. I want to start again, and this routine seems perfect for me. I'm in good shape with a good diet, but have 2 questions... How many times per week should I attempt this routine, and should there be a day in between for recovery?
Excellent, I am 59 years old and recovering from an ACDF Operation, I have just got back to the Gym and started a Rehabilitation Programme. This video will help me to perform the correct form and build the weight up to a sensible, realistic, workable level to maintain my helath & fitness. Thanks.
Saw this video right after getting out of the shower. Going by date I'd have to say that I'm in my 20s right now - but I identify as a 49 y/o man, so this video helped me out a lot. Now excuse me while I go back to reading the instructions on how to use my hair dye with my reading glasses.
This is really great and should be the core of any workout. However, I find that when I JUST do this, I eventually lag in certain areas. So I do this as the focused core, then throw in some supplementals. And I'm 51.
For me, there is no way I would do Pen Lay Row now. It really isn't worth it to damage your back. Staying injury free is by far the most important thing. Bodyweight stuff - pull ups, dips, push ups can easily be combined for hypertrophy. Combinations of squat jumps and lunge jumps will have your legs wobbling and developing like crazy with no need to put your back under strain.
I agree with this, no way I would do that row. I have a disc injury from way back and as soon as I saw The position of the pen lay row, I could feel my back hurting already.
46 and I make the gym 3-4 times a week making sure I still hit every major body part with a 1 1/2 hour max time. I look and feel great and have been getting some compliments and people noticing results. It’s a great feeling. I encourage everyone but especially men my age ti get active any way you can. Don’t matter what you like just get at it! You’ll be great full you did.
Age 70 and I don't touch weights. If all you want/need are three exercises every morning before breakfast I do squats for the legs, hips and glutes, pushups for the chest, shoulders, arms, back and core, and crunches or leg lifts for abs/core. 50 of each in sets of 10. I also walk fast (4 mph) for 30 minutes a day. I'm a shade under 5'9" and 150lbs.
I turned 40 at the beginning of the year and I truly notice is that hitting the gym 3 to 4 times a week rather then 5 to 6 a week, and also going lighter but not to light where I can hit 12 to 15 reps for about 3-4sets has my body feeling the fire and blood flow though my veins. I can honestly say I been making beautiful solid gains. so whatever adjustment I made in my workouts worked. This video has great info that may help us men that are over 40, AND ☝still look great 💪😉
Stick to 3 full body days, or a 3 way split, each week. Also, consider sticking to 8 reps for compounds while slowing down for good form. 12 reps is good for isolations.
So ur getting more gains from working out less ?ok …lazy fucks just lift heavy shit on the daily that’ll get u gains for sure everyone looking for easy way out
Hopefully I can graduate to these exercises soon. Been down with back injuries for three years now. Finally got some relief from treatments, and have been doing some body weight exercises like push-ups, and empty squats. My goal is to get out of this fat-skinny body, and lose most of my flubber by august(my birthday). 240ish right now, and I’m shooting for 205 by then
wow, uve been searching for instruction and routines on YT for a week or so, and this is the first video i've found that actually taught me something and didn't try to sell me on a suppliment or some ofthe fitness product. thanks a lot!
Turning 52. Doing calisthenics. Don't care about being big. Lean and muscular like Bruce Lee was what matters. I also swim regularly. It's great for cardio.
I really enjoyed this video mate, very informative, interesting and helpful. I’ll be 45 on the 6/11 and I’ll be trying out this routine tomorrow morning. Thank you.
Okay, I'm going to redesign my workouts to focus on these three with some additional movements for those workouts when I've got more time. I like the minimalist take available to this as well.
81 years old. Yes, 81 and still lifting 3 days a week for 2+ hours a session. Pull-ups, ABs and arms every workout; squats, leg curls, quad extensions, hip thrusts and calves, seated rows and large pull downs 2X a week; chest and shoulders currently 1X per week while concentrating more on legs for a 3 month period. Walk 2 miles daily. Play pickleball 2 hours once weekly.
We recommend a 3 second eccentric on the Pendlay row... proceeds to show footage of a 1 second eccentric. Most people don't understand how long a 2 or 3 second eccentric really is. Any controlled eccentric feels like 2-3 seconds to them but in reality they are moving much faster (because they are only moving about 1-1.5 feet in ROM).
I used to lift weights at the gym, but a left shoulder impingement prohibited lifting as much as I wanted to. I came across the X3 Bar system that uses high quality layered latex bands, a bar, and a footplate. I purchased it over 5 years ago and have been working out with it at home 6 days per week. On push days I perform the chest press, pec crossover, and triceps press. On pull days I perform the deadlift, bent row, and bicep curl. For legs, I purchased a MaxiClimber XL 2000, which provides a killer leg workout. The variable resistance of bands was a game-changer for me. The low force at the beginning of the rep does not bother my left shoulder impingement at all, and I can push or pull more force at the end of the rep than I ever could with weights. With weights, I was limited to, well, the weight of the weights. With bands, I do not experience that limitation. With the X3 Bar system and the carnivore way of eating for over 2 years now, at 70 years old, I am in the best shape and health of my later adult life, and my 100% normal bloodwork results testify to that.
I've settled on military press, standing row, and barbell back squat. Been doing that for a few years, and loving the results. These tips on the row are great! What are your thoughts on military press vs the bench press? Thank you!
As an orthopaedic surgeon I highly recommend not to do the second two exercises. These are literally the two I actively tell people NOT to do! They put tremendous strain on your intervertebral discs in the lumbar spine.
I'm 42 years young former d2 and semi-pro footballer. I only go in hard for an hour with low reps and heavyweight. I still get compliments from women and younger guys at the gym. They get shocked when I tell them how old I am lol 😆 I understand muscle stimulation and I target areas that learned from sports as a youngster. Keep grinding 💪🏽 fellas.
Alright! I do have a little more time, so i do: 1. Low incline dumbell + flat chest press machine 2. Cable pulldown (varying grip) + Barbell row 3. Deadlifts + legg press. That's the core. I add ~2 excercises on top of that. Typically isolations (arms, shoulders, calves) and/or whatever I feel like depending on my energy that day and how busy the gym is.
Nice break down and demos for use older guys. Only problem I may have would be that bit about 7-9 hours sleep each night. I usually get 4-6 hours, and just can't sleep any more unless sick. Thanks for the workout info!
When I get a healthy sleep pattern going I am about the same. If I have a lazy weekend and sleep that long or longer I feel like crap eventually. I wake up at night a lot too so I know I am not getting 8 hours.
1. Pull ups. 2. Dips 3. Trap bar/deadlift. Become debt free, stay single, only work in a job that offer a pension, build your side hustle, travel and go KETO!!! Merry Christmas.
That’s a bold statement that these 3 exercises are the only ones a man over 40 needs. I prefer to alternate power and strength days. Day 1 Deficit Deadlift, Pendley Row, V-bar pull-up, ez-bar curl Day 4 or 5 (recovery depending) 30* incline Dumbell press Flat Dumbell press Dumbell side raise Standing single leg valve raise Ab roller Day 8 at earliest when motivation is high) Power Cleans Overhead barbell push press V-bar pull-up Dumbell hammer curl Day 11 or later depending on previous workout timing Medium grip barbell bench press 30* heavy incline Dumbell press Dumbell side raise Standing single leg calve raise Ab Roller I’m 43 with 30 years training experience. One must train when motivation is high not just because one is enthusiastic. Many high intensity sessions are intimidating to even start. Training should be exciting it should scare you like a fight that’s coming up you know your getting injured whether from muscle damage or a tear/strain. Living on the edge of destruction is where the real grit and guts are born. There is no sugar coating training. It will be a brutal event but leave you with something that only you can earn through shear tenacity. Always log your results. Modify rest intervals, loads, reps, cadence, range of motion, type of equipment used, diet and supplements etc. to break mental or physical plateaus. You must evolve your mindset. Train if possible later in the day when you hydration is full and energy is on a testosterone peak for your natural wave. Riding your own T-wave is an effective way to reap the most from your training. When you wake up your morning wood should be happy to say high. The wave is between 4-6 Hr intervals of your post Morning tent! So hit the wave start training 1 Hr on short of your T-wave peak. You won’t be disappointed. One last jewel, if your a coffee drinker stop it for 30 days. Your body will increase its energy stores which coffee steals from your cells by sneaking in before the energy can. A fake high at a price so to speak! Good luck 🫵😎
Just my 2 cents for anyone who might benefit from it. I am 48, been back in the gym steady for 5 years now and doing BJJ. slowly but surely, the injuries started. at first I ignored the signs, just like when we were kids, screw it right? wrong. I have "athletic pubis" some fancy name for a pain at the top of my groin. I have tennis elbow. I have tricep tendonitis. I have a SLAP tear which is starting to have serious quality of life issues for me. a few months back, I listened to some podcast with a message not unlike what he give you here. I stopped with the volume bullshit, which was me doing a bunch of exercise and never hitting 3 RIR or 1RM. just overuse, fatigue. walking through it. Lift hard, and lift less. I feel great, the injuries are better and I am starting to feel stronger for the first time.
1:21 Low incline bench press.
3:34 Pendlay row.
6:21 Barbell back squat.
Could add some pull ups and rdl's
Thanks for mapping it out
Followed by:
Barbell Curl.
EZ-Bar Preacher Curl.
Hammer Curl.
Incline Dumbbell Curl.
Facing-Away Cable Curl.
@@danielstewart3507 why the hell? xD
@@lucashenriques4242 I agree pullups are great my friend. And also pushups. If a person has not done pushups in a while do them. You will be sore in places that have been neglected including lats...Yes lats
I am a 64 year old martial artist and I quit lifting weights 10 years....since then I do 4 exercises: Squats, dips, push ups and pull ups all 3 sets 12 reps and a 1600 calorie diet...drop weight from 223 to 175 and a daily 35 minute walk
Hi!
May I ask, is this a daily, or a 4 day routine?
@@hugglebear69 4 days in gym...two workouts per week in Karate. The diet is Mon - Friday and I up calories from 1600 to 2000 on those two weekend days
But this is a workout to be a skinny man
Yes you will be lean and fit looking but also skinny
I rather have mass instead
@@JohnSmith-mt8wb 175 is lean
@@seanconner4 yes because 175 is a little bit of weight
Will be 68 at the end of this year. Still working out 4 times a week. Haven't missed a single video from you guys. Best info on RUclips. Keep up the good work!
3X is enough.
Stay strong 💪
It's not easy, and stress and anxiety doesn't help either. But let's keep our head up and lot's of determination... 🤙😎
4x a week got dam buddy good for you, meeting any cougars?!
@@GUITARTIME2024 for you
I’m 70. I do body weight squats (using a TRX), push ups and kettlebell swings as my standard routine every other day. On the alternate days l do a pretty basic set with resistance bands.
Every day I do 10/15 minutes of yoga (I vary it) to maintain flexibility.
I’m 6’2”,13.5 stone (189 pounds) and 19% body fat.
I seem to be doing ok with minimal effort.
Regards to all
Awesome work. I'm restarting my fitness after a poor 22. Routine and regular commitment is what hits it; you sound to be nailing it 👍💪💪💪👌
Awesome. Love it.
It's about diet.
ROWING MACHINE, 30 MINUTES EVERYDAY. BURPEES, INVERTED ROWS, DEAD HANG, PUSHUPS. THROW IN SOME BICEP AND TRICEP WORK AND THAT WORKS FOR ME. I DO A LOT OF BAND WORK TO REHAB SHOULDERS. I AM ONLY 66, BUT I WANT TO BE TRAINING AT 70. THANKS FOR POSTING YOUR ROUTINE.
Do your thing man. Just keep moving. If that's yoga and bodyweight exercises then that's infinitely better than sitting on your keister.
For anyone who’s a novice and pushing their lifts up in weight, remember that bent over row is one of the best ways to injure your lower back. When the upper back can row a lot of weight but the lower back can’t support it, you can end up with disc injury. It’s a great exercise if you take it slow and watch the weight.
Good advice. Recently happened to me. Not sure exactly what exercise caused it but bent-over rows contributed. I was doing bent-over rows and felt I could comfortably handle the weight, but that definitely put a strain on my lower back and weakened it. But it might have been the overhead dumbbell press that I did immediately after the rows that pushed it too far - I know it's not a back exercise, but I felt my (weakened and fatigued) lower back struggling to stabilise me as I took that to failure.
I seriously considered doing another set, but was lucky and stopped. And later that day found that my lower back was hurt, and was out for a week with lower back pain. Fortunately, I recovered. It looks like my supporting muscles are weaker than the main ones being used and that included my lower back.
So the other piece of advice I'll say is that if you're over 50 and newish, do NOT keep going until failure (or even near failure) and avoid pushing yourself too much until you're more familiar with your body, your limits, and the exercises. And protect your back.
happened to me too at month 3.of gym workout,I was 47,(3 years ago) olmost got a herniated disc, so painful I couldnt move out of bed for 4 days. Since then, I cant just lift heavy things or move abruptly bacause I get discomfort or next day pain. It is highly recommended to warm up and go light at the beginning. At 50 we aint going nowhere fast.
@@aavenderr yep it’s not always something you think about, everyone associates lower back injuries with deadlift and other low back exercises, not upper back exercises. It never even occurred to me I could my low back while doing upper back til I felt it. Same with seated shoulder press if you try to cheat and arch your back. Can easily strain the low back.
@@ed-te1fp you could probably replace bent over row wit pull ups fam. go git it
I've never done a bent over row in my life and my back looks amazing. Just do chinups or pullups.
I'm 46 and I still workout for 1 1/2 hours to 2 hours 3-4 times a week. I have a grown child, work from home, and have a home gym....plus I didn't start working out until 4 years ago...lol. I was never a fat guy but I had a dad bod most of my life. Now I'm in the best shape of my life...best decision I made about my health. I feel great!!!
And I'm pretty sure you're not just doing these 3 exercises right? ... Making this video yet another of those 'this is the best' nonsense
@@Goenie2005 no...I don't just do 3 exercises...in my opinion you need more than just three. I do disagree with this video but they are my main workouts,. I prefer variety.
You also only need 15-45 min of exercise.
Could spend the other hour fixing up the yard or home.
Just saying? Being healthy isn't working out like Bruce Lee.
@@RYRHYMES I like working out so once I get started, I keep going. I can always do stuff around the house.. that's what rest days are for.
Came across your comment and would like to know what your main workouts were now / when you started?
I am 44 and looking to get a home gym that is right for myself, but also useful for my kids. I have more free time than before and shedding the dad bod would be a bonus to having better physical fitness overall.
I'm 40. Weight lifted since I was 19. Last year I got sick of it and switched to calisthenics with gym rings and have not looked back. I lost mass, but I love how lean I have become. An hour doing them destroys you. It's such a different experience and doesn't get boring.
I love doing pushups, pull ups and dips on rings, they are tough.
I am liking bodyweight rows on rings. Lay flat, heels touching floor. Keep the body straight. Pull yourself up with perfect form and squeeze lats at the top of movement.
They are good and you avoid potential for low back injury (that barbell rows can cause)
Plus it’s functional, any time you climb anything or even a pool ladder for instance.
I have also noticed the calisthenics and bodyweight exercises keep you fluid and mobile and improve your balance, so you can feel better and have a longer training life
I’ve been looking to get into calisthenics. How did you get started? Do you have a program you recommend?
@@jerryl8569 started following fitness FAQs on RUclips
Im 300 lb n got long way to go to enjoy that but ive notice the great time u mentioned
@@mokyan7 I workout on monkey bars when ever I can.
Pull ups and dips. At home I just put my feet up on a chair and do push ups.
I'm 56 years old and disabled. Last year, I lost my balance on December 24, 2021. I couldn't walk and had to go to the hospital for recovery. Transfered to rehabilitation for improving my strength. Caught the COVID 19 and quarantine for 10 days. Tooked my medication and vitamins to improve my health. Left rehabilitation to go home. Had a physical therapist came to my house for exercises. Later, I started to perform bed situps with 100 and wheelchair ♿ push-ups 100 for six months. I got much stronger daily and continue to exercise daily.
Good job Kevin? Keep it up and I'm sure you can keep improving !
42 years old here. I'm skipping the bent over rows and squats. Thank you! Seriously though, balance, endurance and flexibility are much more important to me now. For those in their 40s that can still squat and do bend over rows without back or knee pain, I salute you!
Lol.. I was beginning to think I was the only one. My squat days are over, besides just squatting w/o any weight. Bend over, forget it.. My back start tripping just the thought of it. I salute those people who are 40 and over with a healthy back..
Regarding squats, you can do Bulgrarian Split Squats. Just using your own body weight for up to 20 rep sets can provide alot of resistance. They are difficult to perform, but once you master the form, there is minimal spinal compression.
Regarding Rows, chest supported rows will take the load off your lower back. If you can perform Pull-ups, they can work the upper back and stretch your spine, which counteracts all the sitting most people do these days.
If you're lower back is weak, you should do some low risk strengthening exercises that won't put shearing forces on the spine. I find 45° back extensions a safe and effective movement. An even safer alternative is alternating arm and leg extensions performed on all fours or an exercise ball.
That's right, after 40 balance, endurance and flexibility! I am 59, I record my exercises on my channel, if you are interested, come in, maybe you will see something new, or some questions will appear.
@@nicenslow45 I'm 59 and I forgot how my back hurts. For the last 20 years I have been dominated by kundalini yoga.
As a 42 year old powerlifter I would suggest to men and women of any age to do weight training 3 days a week instead of 5 days a week.
You will be able to get stronger or maintain strength if you don't want to get stronger and recover properly and you will reduce your risk of injury.
I’m 41, I use the Hex Bar Deadlift to target my legs & traps. You can still go deep if you use the bottom handles.
I do the good old fashioned Overhead press to get my shoulders and add chin-ups as a ‘Finisher’ to work my rear Delts.
The Front Squat is also very kind to your lower back.
I do use the Incline Bench to get pecks and triceps. My grip is a little closer to get more triceps in.
So far it’s been very good and I’m still building muscle as well as strength.
Michael good stuff bro. How’s the fitness journey going for you
61 yrs here, hurt my back 18 yrs ago, ballooned up to 210lbs. At 5'4" I was extremely obese. Two years ago I decided to do something about it, I now weigh 145lbs. I still have some stubborn belly fat to get rid of, about 10 to 15 pounds. I need to start lifting to rebuild muscle and these exercises might just be exactly what I'm looking for. Subscribed.
Try planking for Ab-work . All of it hurts eventually. I've listen to decades of cackle babble. Roofer/Landscaper/Army/now a Tree Groundman . Fkd my back up many times. Its Life. Work . Just stay active . Dont worry about physique , just sweating daily and you'll ride on through . ✌🌐
Fantastic summary, and great that you had the courage to start at 59...inspirational.
Started at 59 and now 60. Everyone is different but I dropped 52 pounds from 185 using intermittent fasting and prolonged fasting. I did have some atrophy of muscle though, especially the gluts. I'm back up to 150 from my low of 133 but it's all muscle. BTW, I'm 5'5" tall. Yes, I'm short, bald and ugly but I transformed from the Pillsbury Doughboy to a Greek God over the last 16 months.
ballooned lol, im 5'5" @47 and I have truly ballooned 125kg (275lbs) over the last 3 yrs.
@@mouse7669 Covid did me in, went from 125kg at 47 to 148kg at 50! - Started a high protein, low calorie diet beginning of Jan and am already 15kg down in 60 days. I intend keeping this up long-term and getting back to lifting 4 days a week following this program with a bit of bicep work thrown in. Aim is to be
I'm 43 now, and I'm in better shape than when I was 25. ✅ Slim waist ✅ Abs ✅ Lower back finally not in pain ✅ Feeling great in my own skin ✅ healthy AF. Will not stop 💪💪💪no matter what.
Tez tylko 3 ćwiczenia wykonujesz?
@@xxxx-wl4mx wiecej 😉
What is your routine
@@CadiKane custom bro split😉. A lot more than three excercises, but I don't mind.
1 day chest: barbell press, dips, cable crossover. Legs: barbell squats, lying machine leg curl. Triceps: dumbbell triceps extesion.
2 day, back: pull ups, chinups, bent over bumbbell row, dumbbell shrug. Shoulders: DB press, DB side raise, bent over side raise. Biceps curl.
1-2 days rest.
And diet! Up until 9% body fat I ate 1.8-2k cals per day. Now 2k-2.3k cals per day, 140g protein at least.
@@ziutekkowalski40 that pretty extreme. I’m just starting out so I’m lost lol
Man over 40 here...Let's stay fit!
Man exactly at fourty here concurs wholeheartedly 😁👍🏻
🙌🏾🙌🏾🙌🏾💪🏾
50 here and in better shape than ever.
🤛🏽42 my man. Respect
41 next month 💪😋
I'm 57, single, no kids, and work out on a mid-level bodybuilding program. My workouts are 1 to 2 hours per day, 4 or 5 days a week, and I do lift heavy on some days. I'm stronger and fitter now than I've ever been before in my life. My resting heart rate is about 47 BPM.
Wow really, what an amazing piece of information, so insightful, imagine if you didn’t write this the world would be over
I’m 58 and still work out for days a week. I use dumbbells for chest shoulders biceps triceps legs and back . I also do 200 pushups a week!
Hi Folks at 77yrs I can press 37.5kg dbs for 8 reps and complete 44 dips on a dip bench, I weigh 79kgs, when I am not weight training I am cycling. Keep it up folks age is just a number. Lets make it to 100.
Right on!😊😊😊😊
Speak American if youre gonna talk weights
Im 66, doing this routine 3 weeks now. LOVE IT! Fits my life perfectly. Doing 3 times a week. Going to add occasional day of shoulder press, curls, and triceps pull downs. THANK YOU for great info.
So you just do these 3 exercises as your workout? I want to do these, as I’m just getting back into it.
The first two are complimentary with push and pull for the upper body. But It's missing the matching component to the squat--some kind of hip hinge for the glutes/hamstrings.
I’m 43, watching this video as I’m doing low intensity cardio at the gym lol. More motivated than ever to get my life back. This was so informative. Thank you so much!
1981, a great year 💪
Do it, 42 here and this is the time to start. Don't skip squats and dead lifts!
I worked as a trainer for 22 years between 1993 and 2015. I’ve trained somewhere between ten and fifteen thousand clients in that time. From 12-year olds to seniors up to 92 years of age. From injured people to athletes. That’s my background.
All this experience led me to a full body program that I used extensively the last years of my professional career and I personally use it myself to this day. The program:
1) Leg press/squats/lunges. Pick your favorite. Personally I do lunges since I have a back injury stemming from my childhood that makes the other two impossible today.
2) Shoulder shrugs. The single most important excercise to prevent concussion if you take a fall and neck problems caused by monotonous work.
3) Seated row/lat pulldown/chin-ups. Pick your poison. Narrow grip and palms either facing eachother or your face to maximize the range of motion and the power output in your arms.
4) Dips. Preferably performed in a weight-assisted machine since it’s rare to find people that can go deep enough using their own bodyweight.
The program can be completed by immediately (NO rest) following the first excercise up with wall sits to squeeze the last out of your legs for extra effect and back extensions for your lower back.
There you have it. Do this and you will cover almost everything.
I like the sound of this. How often do you perform this workout?
41 here. This is by far one of the most useful fitness videos I've seen in a while. TY
I set a timer on my phone for 45 minutes and no matter what I'm doing when that timer goes off, I pack up and leave the gym. After having spent years of my life at the gym over the last few decades the one thing I know for absolute certain is that overtraining kills motivation. Its much better to do 3 solid compound lifts 2-3 times per week than it is to do 5-7 lifts 5 times per week. At some point you will be tired or busy or just plain not want to go to the gym at that frequency.
Yes you are right. That is also my concept. So many people lose motivation and I can understand it. Training for a year and then stopping doesn't cut it. Better less exercises and for that a lifetime
You speak the truth...I am 44 (soon to be 45) and after years of training hard I have lost motivation. So, now I try to train 2-3 days a week, and do compound movements and out the door I go. With declining t-levels my body can't handle the stresses of SL5x5, or JW531 anymore. So, instead I do 10-12 min of cardio, 15 minutes of mobility work, and hit the weights and I am out of the gym in 1.5 hours.
@@muayboran4life that's already a lot of time. I get in the gym already dressed up for training, do not warm up, do not do mobility, just warm up the specific muscle doing the compound lift with little weight. In 30 minutes I am out of the gym and still athletic physique
facts 💯
@@svetre87 It is but I am big into mobility work and preservation of joints and tendons and have been able to avoid injuries in the ten or so years I have been lifting. My issue now is lack of motivation, and declining t-levels.
I'm 51 and I still workout 4xweek. I would also recommend trap bar deadlifts, DB presses, single-leg work and working all planes of motion. The 3 exercises mentioned are only in the sagittal plane. An exercise or two from the frontal and transverse planes would definitely help out. Also, if you still can, try to get a HIIT workout in once or twice a week. Older men and women definitely benefit from HIIT.
What is HIIT ?
High intensity interval training
@@divinechi2468 thank you 🙏
HI , What'd HIIT?
I'm 59, sometimes I test myself with the Cooper strength test, push-ups. Now my result is 3:40. Still sometimes I run up the stairs to the 10th floor.
1. Low inclined bench press
2. Pendley row
3. Barbell back squat
52 and I've been low incline pressing with dumbbells since my 20s! I can attest to their superiority over flat bench. They're great!
I agree incline dumbbells are great for sure.
The best lifts to do for men over 40 are as follows, and you don't have to go to the gym every single day or even spend a lot of time at the gym or even lift tons of weight. The goal is to simplify, yet hit every single body part easily with these five simple lifts: 1) Deadlift 2) Barbell Squat 3) Bench Press 4) Pull Ups 5) Dips. And that's it. And remember, if your body can only take so much, you can keep the weight lower. Instead of doing an intensive 5 X 5 workout of these lifts with lots of weight, just take weight off the bar and do 3 sets of 10. The important part is that you are DOING THE MOVEMENT and you are HITTING EVERY MUSCLE GROUP with just these lifts. I am almost 50 years old and I can go to the gym just three days per week and hit all of my muscle groups with just these five lifts. If you really want to get ambitious and get a more full workout, you can toss in bentover barbell rows and also standing overhead barbell press, but you don't have to. You can just do these five simple lifts and it won't take long. You should be in and out of the gym in 45 minutes.
I have fully switched to resistance bands, and a total gym. Just turned 60. No more sore joints at all. I am not building large muscle mass whatsoever. But, I'm quite lean, and definitely look toned and strong. A boxer type physique. This is my goal.
Perfect! It's not all about muscle mass. I am almost 60, and have a boxer / gymnast physique.
Working on my Jerry Garcia physique
Jerry!! Miss him so much. Just think, if he ate some vegetables and walked a few miles a day...he'd still be standing next to Bobby. Bob Weir looks phenomenal approaching 77!!
I'm 67, my formula for a minimal workout, even for a regular workout, consists of bodyweight squats, pullups and pushups. I am no where near the shape I was in in my 40s but I'm holding up. This was good information, I think I will replace squats with weighted lunges, thanks!
I do calisthenics a lot too
Thanks for the comment. I'm 59, so far I'm in good shape, but I don't know what will happen in 5 years. But your comment gives me hope that at 67 I will still be able to exercise!
I’m a 49 year old women i love going to the gym . Thank you ,for sharing ..
That's awesome, I identify as a 49 y/o too.
Thanks for the great video!
I'm 41 and I've been swimming once a week for a year and just got myself a bench press and barbell.
Here's my workout schedule based on these three exercises combined with swimming, place jog and jab boxing.
**Monday:**
- Pendlay Row: 3-4 sets x 6-8 reps, rest 1.5-2 minutes between sets
- Barbell Back Squat: 3-4 sets x 6-8 reps, rest 1.5-2 minutes between sets
**Tuesday:**
- Rest or light activity like place jog and jab boxing
**Wednesday:**
- Swimming 80-100laps(25m) 50-60minutes
**Thursday:**
- Inclined Bench Press: 3-4 sets x 6-8 reps, rest 1.5-2 minutes between sets
- Pendlay Row: 3-4 sets x 6-8 reps, rest 1.5-2 minutes between sets
**Friday:**
- Rest or light activity like place jog and jab boxing
**Saturday:**
- Barbell Back Squat: 3-4 sets x 6-8 reps, rest 1.5-2 minutes between sets
- Inclined Bench Press: 3-4 sets x 6-8 reps, rest 1.5-2 minutes between sets
**Sunday:**
- Rest or light activity like place jog and jab boxing
I’m trying to get back in shape for the first time in 12 years. I’m 43 and I’ve been astonished by how much harder it is. I was blessed with good genes for muscle development, in my 20s and 30s I could change the shape of my body in a month or two. Now I’ve been working hard for 3 months with very little obvious progress and I’m spending a lot of time and energy recovering.
Agreed, so much harder to get those fast results. I feel strong but not seeing the outward signs I would have in my 20’s…. Just told myself to work on feeling healthy because it all fades in time anyway.
1 Push(Bench,Press.Dips), 1 Pull(Row,Chins/ Pull ups) And 1 Lower body (Squats/Leg Press / Deadlifts) and 2 weakness / isolation exercises at the end and You got a great program.
3x for week?
Depends on recovery.I have done 2 days and 3 days.The third day can be hard but perfect if You are a beginner.Its a great routine with enough to build strength and muscles and more rest days then other programs.Just focus on getting stronger and recovery😎💪
Yes…. Each set to failure. Slow movement. Get it done!
@@espendahl9719 what about 3 days/ week with this program :
Day1 : invline dumbell chest/ barbell bench press/ cable cross + triceps
Day 2 : lat pulldown/ seated cable row/ barbell row + biceps
Day3 : shoulder ohp standing/arnold oress / lateral dumbell raise / rear delt fly/ + barbell squat
Is this 3 days of training / week good overall body building ??
@@amrdel2730 Hi.It depends.How long have You been working out?What kind of number are You lifting in the basics?(Squat,Bench,Overhead Press,Barbell Row,Deadlifts,Chins)?My advice to beginners / intermediate is Full body Workouts or a Upper / Lower split.Get some heavy numbers up(Get strong)and then use time to focus on weakness of the physique.Bro splits in my opinion is not the best to build muscle and strength,but it can be used for advanced bodybuilders that diets and wants to compete in shows.😎😎💪💪
Here is my choice:
-dips
-chin ups
-goblet squats
It works!
Handshake! Dips, chin/pull ups and globet squats are exactly what I do at the gym.
No pushups?
@@JERZEEHOTBOY I do pushups, table-edge pullups and bw squats at home if I can't go to the gym.
Goblet squats ? LOL. LOLLZZZ
@@paulchristie3306 What’s funny about that?
I believe exercise is very similar to your diet when it comes to your health: Like your diet, a higher variety of exercises is beneficial for your overall health in terms of functionality, resilience and strength. So not just 3 exercises, but also cardio, stretching, plyometrics, strength, swimming amd sparring...anything goes as long as your body can take it well.
Also, if you want to be lifting in your 60s you need to include more stretching in your 40s
I am 35 years old, a father of 2 kids, and I go to the gym every single day. I work out for 1 hour each day, and I feel like I have much more energy and power than when I was 20.
Way to go! I’m 31 and have 4 kids. I indoor bike for 1/2 hour and do push ups, sit ups, and squats in the last 1/2 hour of my workout daily and I feel like I’m also in better shape then in my 20s.
Because at your 20 you did nothing
Well u r only 35
You are a young man? I'm 21 years older and am extremely fit. I don't go to gyms. I do everything at home...at 35 you have much more potential then you think.
I'm 46 and just getting back into the gym. With these 3 exercises I have questions. 1) Do I only do 1 exercise once per week such as on Monday is Incline Bench day, Wednesday is Pendlay Row day and Friday is Squat day with 3 to 4 reps per? Or 2) Do I do all 3 exercises in reps of 3 to 4 on Monday, Wednesday and Friday? It may not be perfect for everyone but I am specifically asking for myself. I will sprinkle in a little cardio like walking on each day but the bulk of it all is that my major goal is to lose weight targeting belly fat and get stronger. Thank you in advance.
Yup! 👍
I’m 63 and my experience is:
It’s better performing a simpler and manageable workout program and actually get to the fitness center - than being over ambitious and maybe not “really have the time for it today”, which tends to happen too often if you have to spend 1-2 hours in the center.
And being in the center, give it all you have in you, go home and make sure you have enough time to recover. You can always jog or take a long walk if you wish to burn more calories. A healthy diet is essential too. Lifting weights too often won’t give you any gains anyway...
I’m working out twice a week...to a degree where I can hardly crawl out of the fitness center afterwards😂
Other than that, jogging or walking 3 times a week.
It’s very effective and I don’t use too much time on it.
This is super informative! Question for you.. have you ever tried a meal plan from Next Level Diet? I got one and I love it!
35 and I work 12 hour shifts underground. Making this my official routine when I get home.
12 hour shifts can be rough while trying to workout. I made a few workouts that may be useful on my channel
Nice! Thank you.
Not a recommendation (I’m no expert), just a humble share 😊
67 year old, doing these twice a week for strength workout. At home, minimal equipment and very quick setup, full body functional, 30 minutes (excluding 5 minute warm up and 5 minute post workout stretches)
Equipment:
TRX-like straps (anchored to door), Plyo box
Optional: resistance band, hand gripper.
Routine:
1. TRX push-ups; 3 sets of 8 reps
2. Step ups using Plyo box; 3 sets of 8 reps
3. TRX inverted row; 3 sets of 8 reps
Optional:
Bicep curls using resistance band; 3 sets of 8 reps
Hand gripper exercise; 3 sets of 8 reps
At 63 I rediscovered my old love affair with a basic bench and increasing weight plates!!! 3 days a week. I do 100 reps of 20 lb. dumbells and upper body fly machine. I mix it with some rowing, slant board sit-ups and eliptical. Hour in GYM 3 days a week and I am good to go. 29" waist and 140lbs at 5' 5". Feel great.
Thanks for the motivation! I'm 59, I feel young.
47 , this is almost my 3rd full year of training, truthfully i feel good with my 6 days in the gym. Literally the musclemonsters 6 day split
Why not do 5 days ? And may I ask what is your day to day workout routine
@@CadiKane i tried 5 days split , i found i felt the same . I like the 6 day better. Its push / pull legs then push pull legs again with higher reps and variation. Literally on the musclemonsters channel, probably called “ the best 6 day split. I added a third bench press day to the start of the final leg day , 3 sets 15-20
Reps . Hasn’t impacted the leg day so far
@@tim..t175 nice
@@tim..t175 no treadmill?
@@CadiKane nowadays i have time to allocate cardio each evening on the elliptical. Although i work on roofs , where i get plenty of steps in
At 57 years old, I would never do just 3 exercises as a workout. I do full body 2-3 times a week.
Dumbbell bench. Weighted dips. Weighted Chin-ups. Leg press. Leg extensions. Shoulder press. Triceps overhead extensions and curls.
I worked out 2x daily- I learned concrete and started my own company. Pulling and screeding 100’s to 1000’s of lbs of concrete everyday I didn’t need to workout any more. Lost over 60 lbs and feel stronger than I did when I was lifting.
You're so macho it's making my eyes water.
Working with concrete is a major work out..
I am 40 and have a rare metabolic disorder which gives me a high chance of having rhabdomyolysis attacks when exercising intensely (have ended up in hospital multiple times) and had it many times in a milder form. I appreciate this kind of workout routine that I can start slowly at lower weights and very gradually build up.
If you are on statins get off them. I am in the medical field.
How’s the health journey going for you? I made a few low impact workouts that may be useful. Check my channel out if interested
Joined one of those kid themed rock climbing gyms with my 9yo and found out that doing a single round of their 55 autobelays in 90 minutes is a better workout than anything I've ever done in a traditional gym. Arms, legs, back, chest, core, and cardio all rolled into one. Crushes me every time.
Bench press, pull up and trap bar deadlift is my 3 exercise minimalist routine I do occasionally. Hits just about everything and I enjoy all the exercises.
What kind of set/rep scheme do you use for that workout?
@@davidisanidiot1181 I do 10 sets of pull-ups. EMOM (1 set every minute on the minute).
Then I do 5 sets of bench press. No time limit.
Then I do 3 sets of trap bar deadlifts. No time limit.
I time limit the pull ups as I like to have good endurance in that exercise to get good max reps scores.
I'm 65, 6'-0" and 170 lbs. I do 4 sets of 10 of barbell squats (ass to grass) at 145lbs, 10 conventional deadlifts 225 lbs, 10 pull-ups and 10 dumbbell shoulder presses (40lbs each) three times a week. I can pull 405 and squat 275 (ass to grass) any given day of the week. It is the best workout combination I have found.
Excellent result!
Watching this on my back on the sofa 😂
😂😂😂
Been doing this workout for 3 months and squat went from 155 to 265 (working set weight), incline bench from 50lb dumbbells to 85lb dumbbells (working set weight) and bent over rows from 95lb to 155lb (working set weight). Overhead dumbbell press went from 35lb dumbbells to 65lb dumbbells (working set weight). Body weight went from 160 to 185lb. 48 years old btw. Making sure to eat enough protein (>200g/day)/calories and sleeping like a bear. Taking Tongkat Ali and Fadogia Agrestis but otherwise totally natural (never juiced in any way). Thank you!
34 here. Got away from the gym after financial struggles and went the calisthenic route. My routine is push/pull/legs with cardio on my off days. Lost mass from ~200lbs to 180lbs but I am far more flexible with FUNCTIONAL strength that surprises my coworkers all the time.
Exactly you don’t have to kill yourself to be fit and healthy lol. I’m 31 and all I do is push ups, pull ups, sit ups and squats (no additional weight except when my kids decide to jump on me lol). I also have an indoor bike that I use 5 days of the week.
I'm 50, and it's nice to know I'm doing something right instinctively. These 3 are part of my routine.
I mainly work with dumbbells.
My rows are from about as low as I get with Romanian deadlifts, planked pretty solid.
I dumbbell bench with my back on a 75cm exercise ball, it fires up all sorts of microstablizers as well as the larger muscles. Again, planked pretty solid. I could see dropping my butt a little to try that small incline.
My squats are basically box squats. You have to control eccentric phase or the tailbone and lower back take a jolt when you sit down. For me that's extra important because I've had back surgery.
I also do curls, skull-smashers on the exercise ball, vertical press to isolate front delts, bent over rear delt flies, Romanian deadlifts, body curls, and sit ups. I do one set each daily Monday through Friday, using enough weight where 20 to 30 reps is possible with decent form, but getting really difficult for the last 5reps. I take weekends off. I sleep okay. I eat a pretty high protein diet, fair amount of fat, getting some veggies, while avoiding carbs for the most part.
I love your routine! I'm 48, I also do a full body routine but I prefer higher reps, like 50 to 100. I don't schedule days off, only take one when I feel I need it. I lost 25 pounds in about 3 months on this routine along with walking and changing diet.
Do you wear those gay pants?
@@dontbugme7362 no. I wear pansexual pants.
@@IrishJJ27 I go up to 50 when it comes to legs and core. But those are pretty high endurance muscle groups. I honestly should walk more. I still have some chunk to shed.
don’t go above 20 reps. we are always trying tp find a certain stimulus that brings our muscle to go to failure so that they grow. You hurt your muscles rather than build them while going for too many reps since they can’t take that much of a stimulus. Also, working out the same muscle group every day is dangerous since your muscles can’t regenerate properly. Even with a higher age these normal rules apply: 72 hours between every muscle group; 5-20 reps (8-12 optimally) will give the best stimulus; arms need to be isolated to be proportional…
Thanks for the info. I’d also add a regular stretching and flexibility routine. Do it as often as possible. Walk as often as possible. These two habits will keep you loose and limber. More water and cruciferous veggies will also help to keep you tip top. Moving forward, everything is about taking preventive measures to keep you on feet and out of the hospital. OMT, stay on top of your checkups so you know what’s going on with you. Peace and good health fellas.
I'm 39, it's SO awesome to see folks in the comments older than me who are still motivated to get the work in. I'm looking forward to 40 and beyond
Also, love this music for this video. Old school sound lol
How’s the fitness at 40 for you? I made a video tips on my channel that may be helpful
I'm 60 and do Crossfit 4 x's a week. I do bench and arms at a regular gym 2 times a week, one day of complete rest. Eat a very clean keto diet, sleep 8 hrs a night. I am never in the gym more than 1 hr 15 mins. I train very hard but with weights I can move easily with crossfit metcon's..goal is never to get injured. I run a cycle of light and heavy lifts varying the percentage's and reps. My weights for my age I think are decent. 225 bench, 285 Sqt, 315 Deadlift, 195 Clean, 165 Split Jerk, 135 Snatch. I spend at least 20 minutes warming up and stretching. I do a ton of ab work...having survived a helicopter crash I learned that core strength is the key to fixing back pain. I have seen that people my age that stop moving, start dying. Remember...you gotta live hard to be hard! It's never too late.
I like this. I'm 43 and hit the gym 5x a week. I have gotten results but I'm struggling to find a solid workout that hits everything. I think I'll do this 3x a week with some HIIT in between. Thanks guys!
5x a week is great. I have a few splits on my page as well. Check them out they may help
God bless you brother Keep up the creator work brother I'm 38 this year so I know how hard it is to stay physically health especially with injuries 🙏🏾
Yes. Much harder when you get older. How’s it going for you man? Hope the health journey is good
What 3 exercises do we need with resistance bands. Then we don't have to go to the gym, we can train at home. Saves even more time.
I have a few videos on my channel with resistance exercises and stuff you can do at home. Check them out if interested
Thanks bro, big help as I’ve been out of training for years fighting cancer. Now I’m over 40 I want to get back into training but starting like I’m in my 20s again just ain’t in the cards. Appreciate the effort you put into this.
I am 58 and still do a variety of workouts at the gym. I`d love to do the Pendlay row, again but snapped my spine disc out of place 10 years ago doing this excersize that left me traumatized and in pain for 6 weeks..
What works for me best though are my 100- 120 daily push up`s.
My "big 3" are DB presses at a slight decline (using Ironmaster db spotting stands makes all the difference for going harder and heavier), seated cable rows, and Bulgarian split squats. I do those a couple times a week, with one day of basic shoulder and arm work, and everything stays in balance.
I am 60 years old construction worker who use to enjoy going to the gym 3 to 4 times a week to work off stress and lift, I even got my little grandson who was 7 at the time into it (safely ) just to spend time with him. One day I got a call to hurry up to come home when I got there my little buddy got eaten alive by the neighbors pit bull that got lose, that put me into a deep depression and drug use for about 10 years. So maybe you can make a vid for us old timers 😂 I try to go work out a few weeks ago and I’m shock what 10 years of destruction can do to the body and trying to get it back.
bro what happend to the dog after that thats sad to hear
@@fightwithfaith4341 the neighbors, try burning the dog nose with a cigarette lighter, beat it with a shovel it would not stop the attack so after 10 min till the police show up he ended up shooting it.
Thank you for the workout research and tips. I need to get back at it and I’ll try this. 👍
Yes good video for sure! Good stuff man. I have some more tips on my page as well
I'm 54 and haven't lifted since I was 25. I want to start again, and this routine seems perfect for me. I'm in good shape with a good diet, but have 2 questions... How many times per week should I attempt this routine, and should there be a day in between for recovery?
Excellent, I am 59 years old and recovering from an ACDF Operation, I have just got back to the Gym and started a Rehabilitation Programme. This video will help me to perform the correct form and build the weight up to a sensible, realistic, workable level to maintain my helath & fitness. Thanks.
Saw this video right after getting out of the shower. Going by date I'd have to say that I'm in my 20s right now - but I identify as a 49 y/o man, so this video helped me out a lot. Now excuse me while I go back to reading the instructions on how to use my hair dye with my reading glasses.
This is really great and should be the core of any workout. However, I find that when I JUST do this, I eventually lag in certain areas. So I do this as the focused core, then throw in some supplementals. And I'm 51.
46 years and Ive found the same thing
For me, there is no way I would do Pen Lay Row now. It really isn't worth it to damage your back. Staying injury free is by far the most important thing. Bodyweight stuff - pull ups, dips, push ups can easily be combined for hypertrophy. Combinations of squat jumps and lunge jumps will have your legs wobbling and developing like crazy with no need to put your back under strain.
I agree with this, no way I would do that row. I have a disc injury from way back and as soon as I saw The position of the pen lay row, I could feel my back hurting already.
46 and I make the gym 3-4 times a week making sure I still hit every major body part with a 1 1/2 hour max time. I look and feel great and have been getting some compliments and people noticing results. It’s a great feeling. I encourage everyone but especially men my age ti get active any way you can. Don’t matter what you like just get at it! You’ll be great full you did.
Age 70 and I don't touch weights. If all you want/need are three exercises every morning before breakfast I do squats for the legs, hips and glutes, pushups for the chest, shoulders, arms, back and core, and crunches or leg lifts for abs/core. 50 of each in sets of 10. I also walk fast (4 mph) for 30 minutes a day. I'm a shade under 5'9" and 150lbs.
I'm 48 and this is what I do:
Bench press
Squat
OHP
Deadlift
Barbell rows
I do 1 day 5x5 and 2 days 3x10 with recovery days of kettlebells or cables.
I turned 40 at the beginning of the year and I truly notice is that hitting the gym 3 to 4 times a week rather then 5 to 6 a week, and also going lighter but not to light where I can hit 12 to 15 reps for about 3-4sets has my body feeling the fire and blood flow though my veins. I can honestly say I been making beautiful solid gains. so whatever adjustment I made in my workouts worked. This video has great info that may help us men that are over 40, AND ☝still look great 💪😉
Stick to 3 full body days, or a 3 way split, each week.
Also, consider sticking to 8 reps for compounds while slowing down for good form. 12 reps is good for isolations.
So ur getting more gains from working out less ?ok …lazy fucks just lift heavy shit on the daily that’ll get u gains for sure everyone looking for easy way out
@@fiddlesticksjr1807 worst advice ever.
What anout man in his 30s and beein only able to get 3days/ week in gym ??
@@amrdel2730 that's fine. Just do 3 full body workouts, or a split.
Just turned 47 and hittn it hard! 🤘 So informative and important as always 👏!! TY again!
Good stuff Chris! I’m sure you’ll be in great shape in your 50s. I made a few videos on My channel that may be helpful
Hopefully I can graduate to these exercises soon. Been down with back injuries for three years now. Finally got some relief from treatments, and have been doing some body weight exercises like push-ups, and empty squats. My goal is to get out of this fat-skinny body, and lose most of my flubber by august(my birthday). 240ish right now, and I’m shooting for 205 by then
wow, uve been searching for instruction and routines on YT for a week or so, and this is the first video i've found that actually taught me something and didn't try to sell me on a suppliment or some ofthe fitness product. thanks a lot!
3:09 low incline bench press
4:16 pendlay row
7:08 barbell back squat
Turning 52. Doing calisthenics. Don't care about being big. Lean and muscular like Bruce Lee was what matters. I also swim regularly. It's great for cardio.
I bet life is hard if you have poor reading comprehension.
I really enjoyed this video mate, very informative, interesting and helpful. I’ll be 45 on the 6/11 and I’ll be trying out this routine tomorrow morning. Thank you.
Okay, I'm going to redesign my workouts to focus on these three with some additional movements for those workouts when I've got more time. I like the minimalist take available to this as well.
81 years old. Yes, 81 and still lifting 3 days a week for 2+ hours a session. Pull-ups, ABs and arms every workout; squats, leg curls, quad extensions, hip thrusts and calves, seated rows and large pull downs 2X a week; chest and shoulders currently 1X per week while concentrating more on legs for a 3 month period. Walk 2 miles daily. Play pickleball 2 hours once weekly.
Great job young fella!
Love the research and explanations that you brought into this💪💪💪
You're tips are very helpful! Thank you so much for this valuable information!
Thanks for this. At 72, I need all the help I can get to stay fit!
We recommend a 3 second eccentric on the Pendlay row... proceeds to show footage of a 1 second eccentric. Most people don't understand how long a 2 or 3 second eccentric really is. Any controlled eccentric feels like 2-3 seconds to them but in reality they are moving much faster (because they are only moving about 1-1.5 feet in ROM).
Thanks. I've often thought of working out again but there is so much info out there. This really makes it simple.
Yea the information can be overwhelming for sure. How’s the journey been for you? I made a few videos that may be helpful
Can you program a workout that includes just these three exercises? If so, how do we go about doing so and how often must we do it?
Do all 3 twice a week. One day heavy , the other day lighter (reps day). Don't forget ab work & some stretching.
So... A pull, a push, and a squat? Got you.
I'm 60 , I have lifted from 25 to present! How often should I used these three together as a stand alone workout? Thanks for the great information!
I'm thinking twice a week
I used to lift weights at the gym, but a left shoulder impingement prohibited lifting as much as I wanted to.
I came across the X3 Bar system that uses high quality layered latex bands, a bar, and a footplate.
I purchased it over 5 years ago and have been working out with it at home 6 days per week.
On push days I perform the chest press, pec crossover, and triceps press.
On pull days I perform the deadlift, bent row, and bicep curl.
For legs, I purchased a MaxiClimber XL 2000, which provides a killer leg workout.
The variable resistance of bands was a game-changer for me.
The low force at the beginning of the rep does not bother my left shoulder impingement at all, and I can push or pull more force at the end of the rep than I ever could with weights.
With weights, I was limited to, well, the weight of the weights.
With bands, I do not experience that limitation.
With the X3 Bar system and the carnivore way of eating for over 2 years now, at 70 years old, I am in the best shape and health of my later adult life, and my 100% normal bloodwork results testify to that.
Motivation is what gets you started. Habit is what kept you going.
This was very helpful. Thank you guys for all the hard work that you do!
I've settled on military press, standing row, and barbell back squat. Been doing that for a few years, and loving the results. These tips on the row are great! What are your thoughts on military press vs the bench press? Thank you!
As an orthopaedic surgeon I highly recommend not to do the second two exercises. These are literally the two I actively tell people NOT to do! They put tremendous strain on your intervertebral discs in the lumbar spine.
Big facts
You have no clue- learn them correctly and one will never have to be a patient of yours
@@Tom-dr7dhI’ll listen to the surgeon, thanks!
And thanks for the alternative exercises....
@@mattjames4978trust the science 🤡 how many boosters did ya get?
I'm 42 years young former d2 and semi-pro footballer. I only go in hard for an hour with low reps and heavyweight. I still get compliments from women and younger guys at the gym. They get shocked when I tell them how old I am lol 😆 I understand muscle stimulation and I target areas that learned from sports as a youngster. Keep grinding 💪🏽 fellas.
Alright! I do have a little more time, so i do:
1. Low incline dumbell + flat chest press machine
2. Cable pulldown (varying grip) + Barbell row
3. Deadlifts + legg press.
That's the core. I add ~2 excercises on top of that. Typically isolations (arms, shoulders, calves) and/or whatever I feel like depending on my energy that day and how busy the gym is.
Nice break down and demos for use older guys. Only problem I may have would be that bit about 7-9 hours sleep each night. I usually get 4-6 hours, and just can't sleep any more unless sick. Thanks for the workout info!
When I get a healthy sleep pattern going I am about the same. If I have a lazy weekend and sleep that long or longer I feel like crap eventually. I wake up at night a lot too so I know I am not getting 8 hours.
Try going to bed earlier. Doh.
1. Pull ups. 2. Dips 3. Trap bar/deadlift. Become debt free, stay single, only work in a job that offer a pension, build your side hustle, travel and go KETO!!! Merry Christmas.
Thank you , and never ever vote todays Democrat!
Vote for Brandon clown 🤡
That’s a bold statement that these 3 exercises are the only ones a man over 40 needs.
I prefer to alternate power and strength days.
Day 1
Deficit Deadlift, Pendley Row, V-bar pull-up, ez-bar curl
Day 4 or 5 (recovery depending)
30* incline Dumbell press
Flat Dumbell press
Dumbell side raise
Standing single leg valve raise
Ab roller
Day 8 at earliest when motivation is high)
Power Cleans
Overhead barbell push press
V-bar pull-up
Dumbell hammer curl
Day 11 or later depending on previous workout timing
Medium grip barbell bench press
30* heavy incline Dumbell press
Dumbell side raise
Standing single leg calve raise
Ab Roller
I’m 43 with 30 years training experience. One must train when motivation is high not just because one is enthusiastic. Many high intensity sessions are intimidating to even start. Training should be exciting it should scare you like a fight that’s coming up you know your getting injured whether from muscle damage or a tear/strain. Living on the edge of destruction is where the real grit and guts are born. There is no sugar coating training. It will be a brutal event but leave you with something that only you can earn through shear tenacity.
Always log your results. Modify rest intervals, loads, reps, cadence, range of motion, type of equipment used, diet and supplements etc. to break mental or physical plateaus. You must evolve your mindset. Train if possible later in the day when you hydration is full and energy is on a testosterone peak for your natural wave. Riding your own T-wave is an effective way to reap the most from your training.
When you wake up your morning wood should be happy to say high. The wave is between 4-6 Hr intervals of your post Morning tent! So hit the wave start training 1 Hr on short of your T-wave peak. You won’t be disappointed.
One last jewel, if your a coffee drinker stop it for 30 days. Your body will increase its energy stores which coffee steals from your cells by sneaking in before the energy can. A fake high at a price so to speak!
Good luck 🫵😎
Just my 2 cents for anyone who might benefit from it. I am 48, been back in the gym steady for 5 years now and doing BJJ. slowly but surely, the injuries started. at first I ignored the signs, just like when we were kids, screw it right? wrong. I have "athletic pubis" some fancy name for a pain at the top of my groin. I have tennis elbow. I have tricep tendonitis. I have a SLAP tear which is starting to have serious quality of life issues for me. a few months back, I listened to some podcast with a message not unlike what he give you here. I stopped with the volume bullshit, which was me doing a bunch of exercise and never hitting 3 RIR or 1RM. just overuse, fatigue. walking through it. Lift hard, and lift less. I feel great, the injuries are better and I am starting to feel stronger for the first time.
Wow! Excellent video clear, concise and exacting on how each exercise is to be performed. Thumbs up!