The ONLY 3 Dumbbell Leg Exercises You Need (men over 40)
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- Опубліковано 13 тра 2023
- As we age, it becomes increasingly important to maintain muscle mass, strength, and functional capacity, especially in the legs.
Fortunately, building a solid set of legs does not require a ton of equipment or a variety of exercises.
Anyone with access to dumbbells and a bench have more than enough to hit every muscle in their lower body effectively, without ever touching a barbell, cable, or exercise machine.
In this video, I share the only three dumbbell leg exercises you need to build bigger, stronger legs, no matter your age.
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References:
1. pubmed.ncbi.nl...
2. www.ncbi.nlm.n...
3. www.ncbi.nlm.n...
4. www.ncbi.nlm.n...
5. www.ncbi.nlm.n...
6. www.aafp.org/p...
7. pubmed.ncbi.nl... - Навчання та стиль
1) Bulgarian Split Squat
2) Romanian Deadlifts
3) Single Leg Calf Raises
wow, that’s exactly what I’ve been doing (+tib raises)
Thanks for summarizing and saving me time. This list is too basic to merit a video over 2 minutes.
@@agathahearth tib raises are so underrated. Great for athletes and they put less stress on your knees
@@mikecurtis11 actually the variations on the first 2 was worth watching the entire video. Learned something i did not know at all
@@agathahearth Yeah, basically all the dumbbell leg exercises that can actually be done, haha. Well you could do the goblet squats, but don't.
I went to the gym for my legs day and it was closed😢. So I went home to my dumbbells and bench. And I did the exact 3 exercises listed here. Wow. Thanks for confirming. I’m 58 and still building. Keep it up 👍
If i were you from closed gym i would have went to pizza shop 😊
@@TerminalXception lolololo
Sounds like you had an epiphany and can now start saving your money. No need to pay for a gym membership when you can do the work at home.
Just turned 69 in June. Currently working as a pseudo-personal trainer with people in their 60s 70s and 80s. I love it and they love it and I’m bringing resistance bands into our training. But this man knows his stuff and he’s very efficient and I’m going to be bringing some of these exercises into my training as well. Very grateful. You’re a kind man with all your explanations.
Man over 40 here. My testosterone levels are low at 398ng/dl and I'm still building muscle at my age. Dont lose hope guys! Keep blasting the weights!
buy testosterone and self trt, is cheap asf
That is on the low side but not out of the range, I recommend staying away from TRT, even if you could get it. Good luck, continue the good work.
@@rockshot100 and why would u recommend staying away from literally helping yourself?
@@dontreadmyname4396 Unless you really are under the range, it does have side effects, but not too bad. Big thing is that it is a pain in the ass, and really doesn't do what you think it is going to do. You have to "stack" and use other various hard to get supplements to get the huge gains. My 2 cents.
@@dontreadmyname4396 Also my experience is that it is not worth the 5-10% difference that it MIGHT make. Just working out regularly is almost all of it. I know I will get arguments, but that has been my experience. I was off of it for about 6 or more months, and I noticed NO difference. Now I have to take it because my body doesn't make it like it used to.
Not only am I 51, but I have the double challenge of having MS. The MS has mostly impacted my right leg, but has now moved to include my left. I think these 3 exercises could really help me to focus on building up more leg strength, something I certainly need more of to help with balance. Thank You!
2:08 Bulgarian split squats
4:11 Romanian deadlifts
5:57 Single leg dumbbell calf raises
@@BojanMilic84 haha, you caught me! I don’t like doing calf raises. Lolololo. Thanx for the content man, you look awesome.
@ril850 yeah . Save study for the end of vid , or provide , time stamp so we can go directly to exercises 🤔🤷♂️🙂🙂
I really like this over 40 videos
Thanks😊
I'm almost 40. This channel is pure gold for me. Thanks for all the tips and knowledge.👌👍🤟✌️🤘
Today u will do what others won’t, so tomorrow u can accomplish what others can’t.
Great vid. 61 now....lifelong gym rat. I wear the clothes from my 20's with similar muscle mass but can only push/pull 1/3 of the weight . Been doing these workout for a few years, great on the joints! Also, recommend supersetting....as it quickens the workout...but more importantly, seems to get the heart rate up better and create better/faster/harder muscle burn/breakdown. I only work a muscle once a week now, added a tiny amount of creatine daily (1.2 mg)...and I'm staying in great shape, if not actually adding some muscle to chest and bi's. I'm blessed.
Very impressed, keep going!
Same here at 64
Great job lazvt. I’m a little better but I’m 55- I’m the same weight I was when I got out of the Army, too. Hope to maintain it like you.
I like how you talk, how calmly and relaxed you describe everything with great Know-how and expirience. Always top videos! Greetings from Germany!
Great video, thank you. I just turned 50 and have lifted since I was 15. I do more yoga and HIIT now but still need exercises like this to keep my muscle. One suggestion all UA-camrs can apply is to sum up at the end, repeat the 3 exercises names and a fact about how to do them. Other videos I’ve seen write them in their comments section which is helpful too. Thanks again
I still got 4 years before I'm 40 but I'm starting to watch videos like this early. Glad these are exercises I've been doing already
Step ups with dumbbells are great for poster chain as well
Even though I am a woman over 60 I still learn a lot that I can use from your channel. Great job every time.
Cool! Though, I'm a guy nearly 70, i like to know that all varied types of people are keeping fit.
You channel is better that all the rest. You are a knowledgeable and humble man. I never LOL but the short humor parts are appreciated. All these channels contradict each other and spend most of the vid telling you how great they are. All of this vanity and seriousness just doesn't look good on a man. You get right to the point and are easy to understand.
Awesome! I am 47, and Romanian deadlifts used to be my most hated exercise. Now I do them regularly at home, and I use a storage box from Home Depot to do them. I definitely feel the change.
Yeah!!!
How do you motivate yourself to do home workouts? Most people struggle with this. Interested to hear!
@@Fitness4London What really changed things for me was a simple interval timer. I force myself to get up at the crack of dawn and go to my mat, and set the interval timer for 60 min - 60 exercises. That's the only time I can afford before my work and before my day starts! Strange to say, but I would say it's the timer that helps me keep on schedule :) I put on any clean workout clothes really fast, then I hear the beep, and just do it.
@@mrsbootsworkouts Great tactic! Adds focus and structure.
Wow this is a very excellent and brilliant content bro making this content about the best 3 exercises with dumbbells for legs and keep it up and keep training hard and be positive and happy always
How much u paid to make comments?
If you're going to work any part of your body I think it should be legs.. They are often overlooked or skipped. Very few people like leg days because it's the hardest and most exhausting day of the week. At least for me, but I never skip them! 😂
I usually dread working out legs as well, but once I get started, I'm good!
It cracks me up how many guys I see in gyms or out and about who have big chests and arms, but skinny toothpick legs.
A way I got to love squats and deadlifts, were to first get used to doing non-weighted asian squats, about 20, and able to stay in that low squatted position for 20 or 30 seconds.
Lunges used to be very painful, but then after doing them for a while, I realized it was more the tightness and lack of balance that was making them hard, but after a few weeks of doing them, my balance improved and I loosen up too.
One exercise I can't seem to get into and that I really want to do as a runner, are bulgarian squats. I have tight calves and when I place my foot on the bench, it shortens my calf muscle and my feet painfully cramp up. I'm still trying to get them loosened up and I'm jealous when I see people doing them in the gym!
If you're trying to figure out the Bulgarian squat foot placement, just start by sitting on whatever surface and pointing your toes out, on the floor, as far as they'll go. That's where your toes should be for the default, "equal quad/glute" distance.
I'm 42 and still do all the penitentiary workouts I learned while away at school, push-ups, pullups,dips, leg raises and Mike Tyson squats everything 50 down 30 down 20 down, I've moved up though from pillow cases full of magazines to dumbells at home, so I'm definitely gonna try these three, stay riot ready out there fellas. 💪
So I'm 57 in December and do 3-4 working sets of 8-12 back squats 250-315lb and 3-4 working sets of 12-15 fronts squats 185-250lbs 2x per week. Please explain how doing these exercises you recommended even with 50,60,70, 80lb dumbbells are superior to what I'm doing and going to create more muscle mass?
Always such good advice. But I wish there were “shorts” that just concentrate on the exercises themselves so I could take the routines to the gym!
Goblet squats, RDLs, & calf raises with a heavy kettlebell is all I do & it works.
Good stuff! 45 and still getting it. They main exercise that got my hamstrings to fill out the back of my shorts or pants are pointed toe leg curls. Tempo 3:1:1, 4 sets of 15,12,10 finished with a triple drop set 10,10,10. One other hammie exercise and they're smoked.
No bs, good and to the point. Subscribed
2:08 bulgarian split squats
4:11 romanian deadlifts
5:57 single leg calf raises
You guys have the some of best content available! Science supported and my man with the tie dye is wild! Lol
I've always liked the Bulgarian Spil Squat, the amount of time under tension would give me a good pump.
Interesting. I do these 3 exercises for my legs. I'm 38 this year.
Thanks ever so much; precisely what I was looking for and had missing in my fortfolio of video trainings - cheers!...
I’ve never gotten good results with heavy calf raises. I need high rep (25+) sets with insane burn to see growth
SG Kobe Bryant did not possess large calves, and neither do you by the way.
Wasn’t that an ipsilateral Bulgarian split squat while describing a contralateral?
hey i love this video, thats all i have right now is dumbbells, im 50 and still working out but man no matter what my knees have gotten weak, i walk everywhere but still cant seam to get my legs stronger, thanks akot, im gona hit it hard with everything ive learned in this video!!
42 , history of low back issues. I needed this video.
The single leg squats with the bench are legit AF. Instantly felt more stress made to the quad.
Thanks, this is very helpful.
GREAT VIDEO THANK YOU! I USE KETTLEBELL FOR THESE ✌
Thanks so much Bro those over forty videos are really a great help to my workouts! ❤️
The dude demonstrating the exercises should get a medal for facial gymnastics.
2:00 Bulgarian split-squat
4:00 RDLs
6:00 Calf-raises
Excellent video! Thank you!
I would have thought the working leg in the contralateral Bulgarian split squat would be the grounded leg therefore the dumbbell would be in the hand on the side of the rear-elevated leg!! The movement shown is ipsi-lateral!
Question at 3:45, you start talking about contralateral loading the working leg. So, is that right foot down, right hand with weight or right foot down left hand with weight? TIA.
Three simple exercises easily done at home. Plus, clear and concise instructions as to how they can each be modified to target specific leg muscles as desired. Great explanations and really great video with no wasting of time. Thanks!
Perfect video. Thanks.
EXCELLENT ! Thank you !
Do goblets with narrow stance . Longer range of motion higher intensity
These three exercises are a fantastic combination for sure. When I was a kid I had a funny bouncy walk where I would rise up on my tiptoes on each step, no idea why. The result is that I have very muscular calf muscles.
Me too I swear, my coach called me “ High Pockets” cuz of my walk 😂
On the Bulgarian Split squat why not hold a dumbbell in both hands.
Play at x 1.75 speed/
😂
Hey, we are over 40. We need time to process the information! 😂
The blue Alpha man is the best part of your vids. I save most of them because I can't remember the finer details of the exercise. He is a good contrast of the right way v. wrong way. I can easily see where I might be going wrong. There are thousands of these vids but they all take themselves too serious. ALL good vids. Btw, does he sell merch? How much for pants like that? How bout just the sweat band? Thanks.
BTW, I followed your vid about 4 years ago about 3 upper body areas, WORKS great for me.
search d and f clothing ... it should still be there
44 and recovering from a torn ACL. This is great for my rehab and beyond. Thank you!!
Thoughts on Goblet squats vs Bulgarian split squats?
3:50 it's mentioned to hold weight the opposite side of working leg.
But it's not demonstrated that way.
Anybody else caught that?
Or I'm I missing something 🤦♂️
I'm 51 and now I have the best legs ever, very useful tutorial.
Thank you for this helpful video.
Question: how many sets and reps should we do?
Where do you get your apparel? I like the short sleeve cut that shows off the bi's. Thanks!
Great video all double 😊
4. I think i would add the reverse nordic
Just tried those Bulgarian splits last leg workout, will keep them in
Thank you for the great video. Bulgarian split squat triggers my sciatica nerve pain every time I try it and it takes days to settle, any advice?
Thank you in advance!
For me walking lunges are one of the most killer burn moves I can think of, but in terms of growth, they don't produce a good bang for my buck. BB hack squats, weighted box step-ups, Bulgarians and RDL's are my favorite leg moves right now.
Agree!!
Thank you
I LOVED IT, THANKS!
Luv this channel!🤜🏽💥🤛🏽
Thank you so much
Thank you for sharing this info.
Dear Sir
For me ... This video is outstanding instruction. Many thanks!
I hold the dumbell on the same side as the working leg during Bulgarians because I heard it activates the core and glute more and i feel it
Thank you for sharing this message.
Very Good Information! Regarding the entire video; And the information, on the seated calf raise machine.. I'm always appreciative of updated information.. Thanks Guys! 🦵👍
At first I thought “I don’t really care about the research details…” but I continued watching and learned quite a bit in the end ! Thanks bud 💪🏼
Static version without dumbells also work really well. Horse stance 5min challenge 😅
I hate Horse stance. It's not an exercise, it's an experience.
I just wanted to say "thank you." Your videos are informative as they're fun and motivating. 💪
Thank you so much for this. I was looking for how to activate all leg muscles and build strength without having to do 32 different exercises.
Great info bro . That dude with the bandanna is a trip . I like the info that you throw out about just 3 or 4 exercises for each body part makes training fast and effective
I had the same AirMax as the guy in the video demonstrating! Great video, and as a sports scientist I particularly appreciate the reference to journal articles. Again, a really great video.
Thank you so much for your videos guys
Great info brother thanks
Great video s bro,! Lov the way u teach for correct form and results. Then back it up with the latest med study's.thats awesome to me cause gym rats have all this jargon with what's best r how it's done☹️ also I like u narrow things down to target muscle groups. Great coaching thanks for ur learning and re education
Thank You for the video 👍🏽
Bulgarian Split Squat are amazing, great for glutes and quads. Been doing them for years.
I’m 60 years old and working on my chest muscles. But I’m missing my second to the top muscle for some reason and I don’t know why. I got to figure this out or I will have to stop. Help!
These are good simple exercises. All I have right now is dumbbells so thank you
The working leg is the front leg, to hold contra laterally you would want to hold it in the other hand. That way your glutes also have to stabilise the hip so they get a better engagement. You might want to edit the video to correct that
Thanks for the info. I’m on it
Wow, ayos maittama ko na Ang legs work out ko bro, salamat!
Great stuff! Keep it up.
Very useful if you can’t make it to the gym and have to train at home.
Squat aren't for legs and glutes. If you want to workout your legs, legs extensions and curls are the choice. With it you can use breath to target the external an internal part of the legs. Lateral leg rise is a lat core workout.
Sergio
Squats are for your quads 100%
They aren't for quads or hamstrings.
@Sérgio Cró
Ok so what are squats for then. I squat with barbell, dumb bells and for some reason my quads have grown over the last year
@@coasteyscoasteys For core. And legs extension? They aren't include in your routine?
Yr clueless, compounds always build more muscle
That guy cracks me up with all his goofy expressions 🏋️♂️
Thanks for sharing this Sir
Thanks for an excellent video
Good video. Thanks
thanks for sharing this bro!
I really appreciate your videos, because they are very scientific and offer inspiration for expanding the training plan. But what I find a pity (and I find that a pity for most fitness UA-camrs) is that there are no in-depth instructions for the exercises presented. Or supplemental videos that really talk in detail about how to perform the exercise. It's a pity, especially because you talk a lot about health-promoting training. People may try the exercises presented, perform them incorrectly, and injure themselves.
It's not rocket science...watch the video and attempt the exercises.
Very informative. Thank you. These seem to hit the back of the leg. What about the quads? Would you recommend Sissy Squats?
Very informative. Thank you .Could you, Please, not forget to add a red cross whenever the guy in blue who demonstrates the wrong way of doing the workout .Because sometimes he is showning doing stuff wrong but there is no red cross to indicate it is wrong and therefore the wrong way of doing the work out may stick to the viewer's memory.Thanks again.
Just show the exercises.
thanks for the video