The ONLY 5 Exercises You Need for Muscle Growth (men over 40)
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- Опубліковано 15 чер 2024
- As we age, responsibilities take over, leaving us with far less time to dedicate to training.
And that’s why in this video, I want to share the only 5 exercises you need to build a solid, well-rounded physique.
Ideally, you want movements that are stable, train the target muscles maximally, and minimize fatigue.
That's why I've chosen five exercises based on the foundational movement patterns.
These ensure we hit every major muscle group effectively and enhance our functional capabilities to help us not only look like a million bucks, but feel like it too.
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References:
1. pubmed.ncbi.nlm.nih.gov/19077...
2. pubmed.ncbi.nlm.nih.gov/12173...
3. doi.org/10.1016/j.jelekin.201...
4. www.ncbi.nlm.nih.gov/pmc/artic...
5. www.ncbi.nlm.nih.gov/pmc/arti...
6. www.ncbi.nlm.nih.gov/pmc/arti...
7. doi.org/10.52082/jssm.2021.181
8. dx.doi.org/10.1519/SSC.0b013e3...
9. www.ncbi.nlm.nih.gov/pmc/artic...
10. www.ncbi.nlm.nih.gov/pmc/arti...
11. www.ncbi.nlm.nih.gov/pmc/arti...
12. doi.org/10.1519/jsc.000000000...
13. www.ncbi.nlm.nih.gov/pmc/arti... - Навчання та стиль
summary:
1. Bulgarian split squats
2. T-Bar rows
3. 45º Hyperextension
4. Low incline dumbbell press
5. Wide grip upright rows
6. TRT
@@DimmyCracksDemonsit works though lol
@@RameyFamily that's why I put it on the list.
All these without the main barbell lifts means you will remain weak. 😂
@@rns7426 I've done both... don't underestimate these. They build strength and stability!
At over 40, I still do Squats, Deadlifts, Bench Press, Pull-ups, Rows, and Shoulder Presses, having lifted since I was 15. The basics always work with the right adjustments. You don’t need to deadlift 500 lbs to get results; proper weight on the bar and form can still achieve the correct stimulus.
I do the same thing brother, works for me as well.
Same here brother.. lift lighter and more reps.
3x week is a must to maintain my back.
Agreed 💯
At 40, it shouldn’t really be a problem as long as you don’t go heavy, always keep good form on exercise that stresses the lower back. 45 still doing the same, just lift carefully. Been taking care of back after an injury in my late 30’s. It sucks but so does getting old and fat
I'm also over 40 and I agree with you. I now just pick weight that I'll fail with around 15-20 reps and try to take it easy on my joints while fatiguing and working the muscles. Glad to see I'm not the only one that thinks like you do!
40+ guy just started back at the gym after a long break. This is the video I needed
At age 67, deadlifts, and even Romanian deadlifts, are pretty problematic for my lower back in particular. Instead I've been doing back extensions, which are great for my erector spinae, and really work the hamstrings and glutes too. I'm glad to see you included them as one of your core five exercises.
Bulgarian split squats are the most underrated legs exercise and also the best. Glad you pointed out the versatility with staying upright vs. leaning.
Wow this is a very excellent and brilliant video bro telling about the only 5 exercises we need for mass and keep it up and keep up the good work as always and take care
Keep smiling always
Thanks for another world class video
...an entertaining presentation of hard science.
I will use this video for a total body workout. I don't hit the gym, but I will use the bodyweight versions of these with resistance bands for that "time over tension" bands offer. Solid video💯
I really love this chanel , i’ve been watching this chanel over 3 years 🔥🔥🔥🔥
Thanks for the tips on the T-Bar Rows. I didn't know to push out the chest. I'll start doing that. Love the channel.
T bar is great but for those of us with bad lower backs, dicey. I'd just swap that for seated pull or cable pulls on a functional.
Settings->Playback Speed->1.5x
Does the voice change much … I better find out 😂.
All videos!
Under rated comment right here.
Great information. Thank you. I am 65 and I want to continue lift without injury. Keep the videos coming.
Always love your videos! I'm 66 training calisthenics for 5 years. Just 3 compound movements: full ROM pull-ups, bar dips, ATG goblet squats. Many benefits. One is joint and tendon strength. I don't train for aesthetics I train for longevity. 💪
Thanks for this video. Been doing the same old program for 3 years. Bet this is a game changer
First! Love that videos as an older man, yes 40.
Best video thank you 🙏
Have to say this is the first time I’ve been convinced to try upright rows again since I was about 18. I’ve always hated them and thought they were bad for your shoulders but they’re presented really well here so I’ll give them a try for a few weeks!
New subscriber 💯
Thanks 😊
best exercise channel for me
I'm late 20's and going to do these. Was in a car accident, which caused a tear in my hip and a herniated disk in my lower back. Lifts like deadlifts really irritate the herniated disk.
Thank you. My back gets kind of squirrelly because I went too heavy on the deadlift. I am now going to start seriously using the 45 degree extension and Romanian split squat
Approved ✅
Any recommendations on the best alternative for the T-Bar rows for someone that only has access to dumbbells?
Kettlebell swings are a great addition + could probably replace the 40 deg Hyperextension
Another benefit of the Bulgarian split squat is the accessory muscle use and balance and find motor control.
For those of us without access to a T Bar set up, what would you suggest as a good alternative.
Quick question: What variations of exercises can I do in place of the ones on this video if I do not have the equipment?
رائع كالعادة
Alpha man is hilarious!
His sweat pants have the exact same design that was made n billions of styrofoam cups all thru the early 90s!! Lol
This is a great channel, but Alpha man is the cherry on top.
Gotta love him!
But he’s shaped well
Not a bad list but honestly, at 47, I developed shoulder issues from incline benching with dumbells. I could push the weight, but my shoulders didn't like it. I'd replace those with any version of weighted or time under tension push-ups. Heels elevated or standard, the push-up is king and will work the core as well. Places the whole upper body under tension really.
Excellent observation
I definitely have to do Bulgarian split squats, since when doing barbell squats, I always feel like my right side works harder than my left (I have issues with my left knee). As long as I have my knee wraps on, I'm good
Glad you mentioned dumb bells for up right rows
6:27 how dads dance when they get the milk and never come back 😂
and cigarettes
Please do a video for us older guys who have shoulder issues from a lifetime of lifting - the best exercises to repair and stabilize our shoulders!
Saturated fats .
How often per week?
Pull ups are necessary, aside from that, great video
how do these exercises work the biceps?
6:39 is the shot we need.
Absolutely instead of that other goofball👍
The 45 hypers is awesome as long as you don't hyper extend. Focus on squeezing your butt to pull yourself up.
Im an East coast hip hop head. But your damn music makes me wanna listen to G Funk all day! So it shall be! Nate Dogg and Dogg Pound all day! Salute!!!
What would be a good rep/set for these?
4 sets of 12 each exercise (each leg for the squats)
Timecodes?
Nice
I see all these videos for how to grow your forearms or traps. This is how you grow your forearms and traps... you get a good overall physique by working the big movements and I promise you won't be left with small forearms and traps. Isolation moves are a waste of time
im 39 n for me its the same as i was in 20"es..plus i have more strength than before, i dont think people need to cut any exercise. only thing to cut is carbs n focus more on food!
All good but the rdl over hyperextension
Whats a good alternative to the tbar row? My gym doesnt have one.
Dumbbell rows….
So when the push pull legs workout for men over 40 begin?
Excellent suggestion
Oddly enough though - I’ve got a bulging disc and I’ve essentially “cured” it by doing deadlifts twice a week (2 variants) for the past six months or so.
That dude is a trip. I’m going to do this for a month. You always bring the best of the best and at 66yrs old I like changing things up every couple of months. Thanks Bro
I read everywhere else upright rows are worthess...so what gives?
Wow
Your deadlift form is incorrect. Soft knees and over extension of the lower back will cause injury.
This actually is great material. It made me realize a lot of things about free weights, free movement, my body mechanics and more. Very informative. 👍🇺🇸🫡 Subscribed!
Alpha man levelled up his attire to suit 😂
your #4 demo looks much steeper than 15 degrees
Does this work for folks in their 30s
First.
Squat, DL, Pendlay Rows, Bench Press, OHP. you're welcome
Is he wearing paper cup design pants? 😂
What if I am 39?
Rest assured, no exercise necessary whatsoever! 😉
Wait
You can’t deadlift at least 315 while wearing roller skates
Thought this was Wrestling With Wregret for a sec.
Dudes pants remind me of the old water cups at McDonald’s
1-low bar back squats,
2-high bar back squats,
3-safety bar back squats,
4-front squats,
5-tom platz hernia squats
Alpha guy sleeps on his right side. Can tell by shoulder height mismatch.
Is that why male weightlifters and bodybuilders have a nice curvature of their lower back and that it gives the illusion of them having bubble butts, they do a lot of hyperextensions? Maybe I should do more of those along with hip thrusts for the girls; they do like big glutes.😂
Sorry 45° Hyperextension does my lower back in 😮
I have been doing strong lifts 5 by 5 for years. Is this really that much better?
Two years ago, you said there are only three exercises men over 40 need. Now, you say there are five. Can you make up your mind? Did you discover something spectacular in the meantime?
There are new studies and new information out all the time. If doing two more exercises on top of the three would really be too much... Don't do them.
not clickbait on fathers day guys 🤔😂😂😂
He has receipts to back it up.
Here’s the facts. Dips/weighted dips. Pull ups/chin ups. Heavy Squats. 100+ pounds Sandbag cleans. Heavy weighted walking. Cardio at conversational pace. Do these workouts to failure once every 4 days. Eat 60% carbs at
Trying hard to be different eh
💪🏾👍🏽👍🏽👍🏽
Put the female on more 👍
Yeah. No. Never enough for actually building enough muscle. No arm work no shoulders at all. Hope enough people get that this is bs
Why are you talking like that
That’s how he talks all the time
🤣🤣
Great stuff..... But
puleeze, Lose the dance club soundtrack as it detracts from the overall seriousness of your info'....just sayin'.
It's absolutely pathetic
You have a movement for glutes and also a shoulder movement. Nothing for arms? Should trash the hip extension and front row and get in a face-away cable curl and cable triceps pushdown.
I unsubscribed. The goofy clown wore off fast
wtf is wrong with you…you sound like Harris explaining Ukraine is smaller than Russia…
Im an East coast hip hop head. But your damn music makes me wanna listen to G Funk all day! So it shall be! Nate Dogg and Dogg Pound all day! Salute!!!