7 Exercises Every Man Over 40 Must Avoid
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- Опубліковано 12 лип 2024
- Not all exercises are created equal.
And if we want to gain the most amount of muscle in the least amount of time, we have to focus on the exercises that give us the best bang for our buck.
In this video, I want to share 7 exercises every man must avoid, especially as we get older.
Not only are these exercises a waste of time and effort, but they could also hinder your recovery, further delaying your results.
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References:
1. dx.doi.org/10.1519/SSC.0b013e3...
2. www.osmosis.org/learn/Special...
3. doi.org/10.1519/jsc.0b013e318...
4. pubmed.ncbi.nlm.nih.gov/9239549/
5. ojs.ub.uni-konstanz.de/cpa/ar...
6. doi.org/10.1016/j.ptsp.2020.1...
7. www.ncbi.nlm.nih.gov/pmc/arti...
8. www.ncbi.nlm.nih.gov/pmc/artic...
9. doi.org/10.1519/jsc.0b013e318...
10. www.ncbi.nlm.nih.gov/pmc/arti...
11. www.ncbi.nlm.nih.gov/pmc/arti... - Навчання та стиль
DON'T:
Upright Rows (bar)
Side Bends
Forward Lunge
Pinch Press
Behind Neck Shoulder Press
Dumbbell Chest Flys
Rolling Shrugs
DO:
Wide Grip DB Row (Stop @Shoulder)
Captains Chair leg raises
Reverse Lunge/Bulgarian Split Squat
Converge Press/Cable Crossovers
Front Shoulder Press (Standing)
Cable Flys/Peck Deck
Snatch Grip Shrugs
Like this comment if you're a man over 40 😅
We're here bro 🥹🥹🥹
I am but feel like I'm 25
Yep, we're dying soon. I'm in the club
Real men ❤
44yrs old and going strong 💪🏾
Great information as a gen xer who is just starting to get back into working out after years of illness and addiction this channel is helping me greatly. Cheers
I'm gen x too and spent 20 years in the rock n roll lifestyle, started exercising 5 years ago. Stick with it and you will be amazed by how good you feel day to day. It's all about little habits that add up cumulatively over time. You got this.
Welcome back
The information is excellent, but the background noise is nauseating. 👍👍👍
I’m 62 and do all these exercises without any problems probably because I started pushing weights 4 years ago so don’t have the wear and tear of an adult lifetime of this kind of exercise over the years I’ve gotten stronger but have to rest longer between sets I think if you train like an old man you’ll become one also there are 20 year olds who can’t do 10 press ups or run a mile just depends on your physical and psychological make up i workout 4 [ 60 min] times per week and feel great, Respect from UK
Cool thing.
Keep listening to your body.
I've dropped quite a few exercises due to the wear and tear.
56 here..
As someone over 40 the exercises I say to stop doing is the flat bench press.
Flat bench press is a excellent mass gainer for the chest,but as you get older
That mass is hard to maintain and your chest will look flabby.
Switch to incline bench press.
I switched to low incline dumbbell press in my 20s and never regretted it. I'm 54.
How does flat bench make your chest look flabby? That makes no sense.
@@wattsinaname6975 makes your tits look droopy is what I think he was trying to say. Mine were naturally low which is why I switched to low incline so they look higher.
@@wattsinaname6975he seems to be a yesterday's kid..!!
Your doing it wrong. Your form has to be off. Are you in the gym week after week for over a year? It takes about 6-8 months of biweekly consistency or more for some people to see real progress. I'm in the gym 6-7 hours a week. Or did you workout once a week for an hour for 2-3 months? It takes time and consistency. Dedication and intensity. You need at least 12 sets a week to see real good progress on a muscle group. Either that or it's your diet. I'm 46 and I do 6 sets of dumbbell fat bench presses and 6 sets of 30 degree incline dumbbell bench presses each once a week on separate days and my chest gains have exploded over the last year. It builds my chest evenly. Some days I do decline, pec deck machines or cable flies after my normal bench presses.. But flat and incline are my go to.. I set new PRs every other week. Lifting heavy in the 6-9 rep ranges. I go slow when lowering the weight and pause for a second at the bottom to get that stretch and explode on the way up. I'm clean and not on any drugs. Maybe you should see a trainer to see what you are doing wrong. And it's not hard to maintain.. It's harder to gain it in the first place. Especially if you are doing it wrong or your workout program is trash. But if you get your form right and you are consistent you will see gains. Something is wrong on your side. Maybe it's your diet. Flabby? Sounds like you should lay off the junk food. You should be getting jacked not flabby. Maybe check your test levels. Make sure you are getting enough sleep. Not drinking alcohol etc.. I'm not trying to bash you. I'm just letting you know you are doing something wrong. Look up Renaissance Periodization right here on youtube and watch his chest exercise videos. He is one of the best on youtube.
Thanks for the wider upright row exercise!
Great info. I'm happy to say I'm 7 for 7 as I don't perform any of these exercises. They're too hard on 57 year old joints. I've found variations on all of them that work better. Many of which were listed on this video. Thanks again!
Wish I had known this a lot earlier... Thank you Sirs.
I love this channel. Its one thing that actually gets me laughing my ass off sincerely. Happy Canada Day boys! more muscle to come!.
I really like videos like this. You can do the best exercises when you're young and keep doing them right when you become older.
Great !!!
The pec deck at my gym is always surrounded by teens and elderly folks so I gave the cable flies a shot and that did my left shoulder in. I can’t bench or shoulder press without crazy pain. The best advice if over 40 is to be easy on movements your body isn’t adjusted to. Obviously you want to change it up but work into the movement. Your muscles may be able to handle it but you have to consider your tendons and ligaments
The reason people have problems with flys is because they go too heavy. They also go down to far.
I was doing overdoing hyperextensions, cat/cow and cobra poses for several years until 61. Had subluxed (partial dislocation) of L5/S1 five times in the last year without herniation. Got chiropractor to realign my lumbar spine a day after every time. He recommended I stop the hyperextensions and I haven't had an incident since. Still have the lumbar spine of a five year old with X-ray proof. He also said I had the biggest L5/S1 disc space he had ever seen.
Me and friend both tore our rotator cuffs doing military presses. When we were 20!
Did you do them behind your neck?
Yep
I've been doing em like that, heavy, for over 25 years.
@@Sonic_1000 But maybe not to heavy then.
Forward military presses are excellent. Never have a problem. Listen to your body and you'll know what not to do.
Everyone's always hating on the side bends. If you have the stability I believe they are pretty safe and should be used occasionally. Rear shoulder press is another good one to add in every once in a while, but only if you have the flexibility to handle it which many people don't.
@musclemonsters what's your opinion on ab wheels?
Thx for the information great vidéo i'm 58 great job 🙏🙏
EMG studies have been proved to be ineffective.
Agreed the cable twists and leg extensions would be better than barbell rows and squats if EMG was right 😂
This entire video is ineffective.
For trap development I like farmer's walks, suitcase carry & front carry (holding heavy dumbbell with 2 hands at chest height)
Also workout in front of a mirror so you don't make goofy faces and blow out a jaw.
ALPHA guy is too funny. I have been watching this channel for a couple of years or so and have never bothered to comment on that, but he really brings the entertainment factor to an otherwise excellent workout channel. Props to ALPHA dude.
One thing men over 40 must do is never miss a video from this channel😅😂
This is my first, and last, dalliance with this channel.
7:52
After decades of dumbbell flyes, the degredation did its work yes.
No more flyes for me.
The right shoulder says no.
For the shrug I like to set my bench at an incline to also work the traps in another good safe effective way.
That's a Kelso shrug. Great exercise for traps!
@Shreadington yes ty I forgot what they call that variation sometimes if I forget the original name I will call it incline shrugs
As far as chest activation/development goes, nothing beats the barbell bench press, both flat and incline.
I love the blue workout suit
I'm all confused as to how so many men in gym's do heavy dumbell flys, while I grow huge chest with minimal weight with the dumbell fly, to the point I only do 1 (one) set a week of dumbell chest flys, yet others are on multiple sets with very very very heavy dumbells. What's going on?
Dudes production skills are better than his resistance training advice...
You do NOT have a huge chest. Stop exaggerating.
@@reconstructionwouldhavesav9472 Just flexed and measured (cold) it's 127cm.
How many kg dumbbells do you use?
Light for one is heavy for another..
Genetics and body type. I'm tall and relatively thin, a short stocky person will have a bigger chest naturally. My chest and biceps aren't going to impress anyone at the gym, but I have wide shoulders, a powerful back, and big triceps. Just how I'm built. Can I make my chest larger? Sure, I'm doing that, but my shoulders, back, and triceps are growing also, so I'll keep the same proportions mostly.
Forward lunges gave me a hernia-like barrier tear. Not fun.
If you have a brief stabbing pain in the middle of your lumbar spine stop everything and book a chiropractor ASAP and he will realign it. You have probably dislocated L5/S1. If you work through the pain or ignore it the next stabbing pain will be a disc herniation. So you've turned a level one injury into a level 1000 injury and may have to suffer for the rest of your life.
Ill give him credit, buddy gives it his all on each and every rep even if it puts him in the hospital 👏🏾
I'm 60 and don't do any of the mentioned forbidden exercises. I'm good to go
The one thing that every man over 40 must avoid is simply not exercising!
😂
Dumbest comment ever… early morbidity in senior people has been directly linked to lack of muscle mass and bone density.
Who ever said this is probably not planning to live past 40 or exercise after 40 oh well
0/3. All 3 of you need to carefully read his comment again.
precisely 💯😁
"Don't do behind the neck shoulder press"
Mike O'Hearn has left the chat.
I agree with all but the dumbell flys. I know it's now trendy to bang on this exercise but I can tell a definite difference whenever I lay off doing flys for a time. All you have to do is not try to touch the floor with the dumbells and I doubt seriously you'd hurt anything.
Poor Alby. He always get all injuries.
Thanks! 👍
Who’s the goofball that does the b roll scenes
Wow this is a very excellent and brilliant video bro telling about this 7 exercises every man over 40 should avoid
Shut up
In high school back in the stone age I thought Smileys were useless then. Glad someone else thinks so too.
I do believe that shrugs are way more effective if you don't do it with a straight arm but with a bent elbow when you pull. It's not cheating, it makes your traps contract more.
The wig caught me off guard. 😂
I do chest flys on the floor - they are much safer
Remember that Men only get old when he gets mental illness or betrayed by his life or soulmate. Otherwise Men are blessed creatures on this planet.!!
Somebody tag dr mike
lol. because of Dr. Mike, I started doing upright rows again. I'm a bit over 40 and have horrible shoulder flexibility. That said, upright rows haven't been an issue at all.
Hey..if Alpha Man does them, they must be good!! Lol
One thing to not do is make the faces this guy is making lol
Dude, where were you around three or four years ago when I started falling apart..I'm 45 now. I can walk a mile up a light incline before I can't take the pain. I was doing all the exercises you shouldn't (some of Arnold's chest exercises are amazing, but you play Russian Roulette with them). Bottom line is that I lost every single round of Russian Roulette and lost 35 pounds of almost all muscle. Super depressed and in constant pain.....but life is grrrrrreeeat! Hey,I'm alive and can even workout. Therefore, I whine, but please don't mistake that for complaining like this is serious compared to what so many in the world are suffering right this instance.....wow....gummies just kicked in LMAO!
I gottq go. The sound effects are making me paranoid lol
Im 40 and I do the same like in my -20y 😊
Good ones! Gotta love when you see fat guys doing side bends with a 45lb plate lol. UA-cam has so many resources to avoid pointless exercises. It's amazing how many people don't do more research before working out.
The only ones you should avoid are the ones that don't work for you everybody is different do what works for you
Love your channel but cut the annoying music next time, Please!
How does my split sound long term I personally enjoy it but should I rearrange the exercises if I'm noticing lower back fatigue?
Monday: bench press, Yates rows, RDL'S
Wednesday: Zercher squats, close grip bench press, and pendlay rows
Friday: deadlifts, OHP, and chin ups
Nobody cares about your split noob
i do them all and find No fysic any problem i use dumbells so it,s bullshit
Good info but this guy's voice makes me think "Burger King foot lettuce..."
All your alternatives assume we have access to a fully equipped gym. They do not help those of us who do our training at home.
Obviously you must avoid any exercises that cause you to make goofy faces and bugged out eyeballs during your workouts. The down side is after doing it for 3 months you will naturally make goofy faces with bugged out eyes even when you are not working out.😅
Put speed to 1.25x
Nah, 1.75
My boy got braids...he is mos def invited to the cookout
Men over 40 must avoid their wives and children. Just go on vacations and have affairs.
How about doing dumbbell flies on the floor?
Better , but still taxing.
Due to the nature of the exercise. The effects are mainly in the arms spread out position.
And that's where the wear and tear on the shoulder joint/connective tissue happens also.
I've done it for decades. But had to quit. The right shoulder is giving pain signs. For quite a while now. A few years actually(I'm stubborn).
Ignoring that is getting bigger trouble in the near future.
Push ups are no problem though (knock on wood).
I was waiting for him to suggest this. I do them on the floor, on a 2-inch thick foam pad. This lets me get just a bit more stretch but the floor keeps me from going too far, and I can rest my arms at the bottom if I went a little too heavy.
Blue suit guy is just not funny to watch...
These videos have way too many sound effects with swooshing, popping, and nonsense
Bull$hit. I'll always do flys. Do them right. And I'm 56.
Im just curious, Is the one guy that is making odd faces the entire time mentally challenged or something? I don't know the correct PC term to use but the one guy is always normal and the other one makes faces the whole time.
Developmentally disabled.
Its how not to do stuff/unseriously training first, showing risks and training better after advice, presented as a bit of comedy relief.
You spend too much time showing bad acting than showing how to perform exact form for the exercises.
"Bad acting" = funny =entertaining
🤦🏿♂️
I understood everything, only one thing not. why not shave your armpits🤧
BS
just wanted to include Side Bends
I do fixed feet lunges sometimes
I've been doing behind the neck shoulder press for 25 years and I'm 45. There's zero reason to not do ANY of these. How old are y'all again?
Ah, the old "I've been blah, blah, blah...." As a general rule, i think they are right. 62. Been lifting for 45 ish years. Kidding. Works for you, do it.
Stop making videos over 40 okay make some for adults
40 years is adult😂
😂😂😂
75 & do them all but side bent which are useless anyway. Age aint nothing but a number. Besides feels great to do them when younger guys can't. Know your body & strength fuck the know it alls. Everyone is different, know yourself. Dude needs a new rep, this ones voice puts you to zzzzzzz
Well said, Sir.