The ONLY 5 Exercises You Need to Look Jacked (men over 40)
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- Опубліковано 12 лип 2024
- If you’re looking to build a head turning, aesthetic physique that commands attention, you must focus on developing key muscles that not only make you stronger, but also make you look bigger and more muscular.
In this video, we discuss five exercises that’ll help you achieve a jacked, muscular look by focusing on muscle groups that make the biggest visual impact.
And if you’re in your 40s, 50s, 60s, or beyond, then you know that too much training volume can wreak havoc on your joints, making it nearly impossible to recover as fast as you did in your 20s.
That’s why I want to focus on movements that are not only effective, but also efficient so you don’t have to spend hours in the gym hammering a specific muscle group.
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References:
1. pubmed.ncbi.nlm.nih.gov/12627...
2. www.ncbi.nlm.nih.gov/pmc/arti...
3. pubmed.ncbi.nlm.nih.gov/19769...
4. doi.org/10.4085/545-20
5. www.ncbi.nlm.nih.gov/pmc/arti...
6. pubmed.ncbi.nlm.nih.gov/24662...
7. pubmed.ncbi.nlm.nih.gov/12423... ; paulogentil.com/pdf/TREINO%20...
8. pubmed.ncbi.nlm.nih.gov/21068...
9. DOI: 10.1519/JSC.0b013e3181e73f87 ; journals.lww.com/nsca-jscr/fu...
10. www.ncbi.nlm.nih.gov/pmc/arti... - Навчання та стиль
1. Cable lateral raises 2:15
2. Chest supported row 5:14
3. Pull ups or pull downs 6:39
4. Low incline dumbell bench press 10:21
5. Trapbar deadlifts
Thanks
Thank you very much!
Thank you
thanks...video was getting annoying and wasting time
Nice. Thanks.
Settings > Playback Speed > 1.25
I do that on a lot of videos anyway, so I'm on 1.5 for this one
Rookie numbers homie. Crank it up to 2.0.
Hahahaha I always do that too
Thank you. I hate the pace of his voice. Is like DUDE speak normal!
@@ManiacleDMP😂haha
1. Cable lateral raises
2. Chest supported row
3. Pull ups or pull downs
4. Low incline dumbell bench press
5. Trapbar deadlifts
I’m 52 and only 4 years into my fitness journey. Your channel has become invaluable to me. Thank you guys so much!💪🏻
I’m 34 6months in you motivate me because I’m afraid when I’m 4yrs deep I won’t be fate worthy since I will be almost 40. Do you feel confident to talk to women or if you have a wife do you feel as if she notices your gains such as if you were in your 20s
I'm 38 now, my wife definitely doesn't notice any changes I make really lol
50, 2 years in! Best thing I ever did.
@@theginjaninja6885 yeah same my g I was proud I have definition in my legs and she was like cool and didn’t even look😆 sometimes when I’m flexing to get the best out of my muscles she notices but yeah she don’t care but I do because I want to stay healthy and look good for myself for once
@@shawnchristopherwhite3271 proud of you 34 and was thinking I was too old to pick up a new hobby✊🏽👏🏽
I've joined the gym again after a 22 year absence even tho I have kept fit cycling and trail running I found my strength and muscle disappear after retiring from being a scaffolder . I am now in better shape than I was in my 20s and I'm 46 . These videos are amazing 20 years ago we just had a books and listened to gym heroes. Good work 👍'
As a physical therapist I think this is a very helpful video. Good insight and well put together!
I was a certified ACE trainer, but I am always learning something new on your channel. Thank you guys !!
I am 70 yrs old and have my dumbbell gym benches at home. My dad taught me young, and he was an excellent WW II (Normandy) weightlifter, as well as my brothers. A good, old fashioned country family. Must stay fit to handle any emergencies that may arise !! Self defense these days is also very important, including protecting loved ones. As a veteran and former LEO - be prepared for the unexpected and live free !!
I’m 51 years old and been going to the gym since December 2022 and been going twice a week since then. And I have been doing some of these exercises in the video but now I will more moves since seeing this video. And I like how you explain how the moves work on each muscle 👍💪🏴
It is just a relief to finally listen to an experience trainer speak without using foul language, and then give good advice on how to train properly!
I am very happy to find you and looking forward to learning more from you!!
Thanks!
These guys are so good, I’m in my mid 40s, Dad to 2 kids under 5 and can get to the gym twice a week, and they provide some really great routines. Keep up the great work 👍
Im 64 and have almost totally changed my routine and all of these lifts are the backbone of my workouts. Im focusing more on technique, mind muscle and time under tension rather than weight. Im extremely happy with my ability to maintain size . As always diet is extremely important. The body knows exactly what to do if you eat properly and lift
Thank you for the content and information! 😊
I am 72 and started working out in 2019 when I retired. Feels great to workout using my Inspire cable machine and dumbell set. At home. Great videos and motivating. I just miss the collagen and youth.
Wow this is a very excellent and brilliant video bro telling about the only 5 exercises you need to look jacked and keep it up and keep up the good work as always and take care
Keep smiling always
Great point on exercise 4 dumbbell bench press. I had bicep and supraspinatus tendonitis and did normal bench presses and pull ups on a bar and lateral dumbbell raises without rotating inwards and i would go to therapy and nothing helped. The pain would get worse with time. I finally changed and from barbel bench press i went to dumbbell bench press, giving me more flexibility in my shoulder movement. I eliminated the pull ups as they would cause me pain in my supraspinatus and focused on cable lateral raise and the pain has gone away slowly while still maintaining my strength and physique. The point is eliminate any barbell lifting as you cannot adjust your rotation of your arms when lifting as its locked in on the bar limiting your movement which leads to shoulder pain.
this is one of the best videos you have done, keep it up
Great video and I learned a lot. Thank you for the time you put into this
I just turned 50, and I already do all of these with my home setup. I switched to hex bar deadlifts years ago as they are way easier on the back and knees, but just as challenging. I also switched to a low incline bench press (20 degrees) years ago as it is a lot easier on my shoulders. You don't realize when you're in your 20s how much wear and tear you're doing...seems like 2 weeks ago, but it's been 30 years 😁
Trap bar is far more safer for those of us above 40 with our bad backs. haha!
I hear you....time goes quickly. Just seems like yesterday. Blessings.
Some exercise is essential but after all these years or working out I'm beginning to think it's not worth it in the long run.
@@ScottHendrix-yz3du Of course it's worth it.... With a good diet, you don't get as sick as others, you're stronger than folks your age, and you'll live longer, God willing. Count your blessings, Scott.
@@doctorartphd6463 Yeah of course mild to moderate strength training but more importantly cardio for long term health but think it out.
If we live our full life expectancy we will be old longer than young. At 40 or 50 already having joint pain isn't good.
See those guys in the gym year after year lifting all that weight, eyes bulging, veins bulging,,, the heart is the muscle under every single pound of weight we lift. Packing on another 20 lbs of muscle also makes the heart work harder daily.
We are born with a pre determined amount of heart beats so pushing it to hard just uses up your heart valves quicker while heavy or over lifting wears down joints leading to arthritis much younger.
At 52 this was very helpful. Do the work don't let the work do you! I'm very careful of doing anything that will re aggravate my lower back strain and injury. I workout smarter now with less time in the gym and come out jacked 💪🏾🙏🏾♥️
Great content as always...thanks
This is what all UA-cam videos should be like. Thank you so much. This is a video all busy guys should watch.
Loving the videos bro, that intro music gets me hyped. Pls keep the great info coming. 👍🤙
I'm 60 and 4 months after rotator cuff surgery and getting back into a gym routine. I came across this video and the information was complete, backed by science and perfect for me. I look forward to checking out more of your videos.
Hey hope you are doing well. My relative, older than you, is going to get such treatment in 2 days... Issue is it will be impossible to get him in a gym. Any recommendation on good accessible exercice that can be done at home?
These videos are great. Thanks for the great detail.
I added each of these exercises into my regular routine. For whatever muscle an exercise pertains it will be done first. With the trap bar…I have also decided to use it vs regular deadlift. Although I do not have any back problems…I am 68 (soon) and I don’t want any back discomfort in my future! But…I will continue to do full squats because I want to reach my plateau…for an old guy.
Well organised, excellent presenter articulation, and good use of supporting research.
Great info as always 👍 iv been following your 4 day upper/lower split for a few years now but recently developed a collar bone joint issue which has hindered me no end iv ended up loosing my a bit but when I'm back up and running I'll be giving this a go for sure
Very well thought out and presented
This was awesome info. Just what I needed to hear. Cheers dude.
Very good information! Thanks!
Awesome vid!!! A set and reps guide would be great 🤙
Good stuff bruv! Thank you!
Very useful video. And the research supported analysis makes it unique and a standout. Great job. Thanks.
Very Informative video great job!!!!
Helpful information, thank you.
Great info. Well displayed
Trap bar deadlift is where it is at. Does not break my spine. Really lets me drive hard with my heals
Thanks man. How can this channel not be much bigger? This is the best video I have seen on simple workouts. To the point and clear. I am just wondering if anyone knows. If I climb up a mountain about 1500 feet up and do that with a good pace 3 times a week. Not on a road but like semi climbing. Can I than stick to only upper body exercise?
Thank you! Good insights
Really really nice, especially the considerations about safety and effectiveness (muscle activation). I would only add full range bodyweight dips and hanging leg raises for a strong jacked core
More informative than I expected. 💪🏻
Your dude is a riot! He cracks me up. Makes your videos more entertaining. 😅
He drives me nuts, lol
Good shit. Thank you.
Love this video. My only concern especially for someone my age (69) is the speed at which your model performs the 5 exercises. Time under tension allows us to reduce the over-all weight while maximizing the return on investment, regardless of your age. I am going to hybridize your 5 salient exercises into a TUT program that will provide an even wider spectrum of muscles with an extended time under tension. The tell-tale signs are "feeling the burn" (tingling) for an extended period of time AFTER your workout, even while using lighter weights! Thank you for a GREAT program enhancement!
Love this channel 👊🏻💥
To bro excellent info keep them coming. Be safe
Very informative thanks
Great training video
Great tips!
1st vid of yours I've seen... it won't be the last!
Subscribed
Outstanding!
👍just came across your channel much respect. Seasoned lighter here,u definitely know what your talking about. Much respect 🙏
Great videos. Thanks!
nice video, thanks
Very Helpful!
GREAT STUFF
The beats on these videos have that west coast bounce !
Good video and knowledge👏💪😎
Thank you so much! Liked and SUBSCRIBED
Great advice!
I have arthritis in my lower back this program seems to suit my needs thx 👍
Great 👌👌👌👌 Thanks
Every young "bodybuilder ( and some of us older ones ) should start thinking how and why we train. Very good video. thx.
Good material as always. I'm over 60 so I can always use good advice. I always get a kick out of the guy with the tank top who does the demos. He's a great added touch!
Possibly one of thee best instructors on the net for immediate and retained gains and I am nearly 70.......... sincere thanks
Great video, thank you guys. The guy is too funny with all the faces. Blessing.
Really excellent video 💪
One of your best videos.
Thank you great vid
Thanks for sharing.
Thanks for the video.
Peace
My 2 cents: Low incline *reverse-grip* dumbbell press for upper chest. The reverse grip + a twisting motion as you lock out, to be more precise. This gave me a far bigger pump than the regular grip version. You will have to use slightly lower weights and higher reps. But it's SO worth it.
Please show us what you mean.
I love the way you backed your information with scientific data. Like Jim Stoppani do
Great video, like all ur clips > the only complaint: they tend to be a bit to long. We r on the run here, I found myself clicking on the next clip before it finishes :)💪
Thank you this
Imma try the cable raise thing for mid delts! Thanks!
Yes man I need this information
great video. dig the science
excellent video
Good stuff.
I appreciate you for making this video so much I often look for good advice, but it’s usually just a bunch of BS nonsense involving machines I do not have access to.
Thanks ! Great Affirmation. As for the Quirky clown that’s a good example of the bad example - his character could be redefined for less serious distractions to the tutorial.
great video tks
I used my cellphone to check the bench press angle, I just tried 19 degrees! Wow that felt good! Thanx! I never use middle settings, now will
Not all of us have cables to work with. However, we all do have dumb bells. Instead of using cables, you can just lower the weight slowly. That keeps the muscle under tension. In fact you should always be emphasizing the eccentric portion of an exercise. Keep clearly defined goals in mind for your training for better results. Good luck!
Resistance bands.
That was a good video. Im a 45 year old guy always in search of the best workouts in a busy world.
Very, very well done! Thank you!
Great content
Really interesting. What Is your opinion about doing these exercises in a circuit training since I need to loose some belly fat and increasing muscle Mass, thanks
Well done !
One of the best fitness channels out here….
Watching the dude in blue effortlessly doing pullups at 7:49 is the first time I found myself actively resenting him. It's not that he does them so fluidly. It's that he's so freaking big, and doing them that fluidly. If anyone needs me, i'll be upstairs doing band-assisted pullups...with far thicker bands than I'd like to admit.
I like your channel brother. I’m happy to have found it.
An excellent video
These are great tips
Great channel. I'm 64 and trying to get a great healthy build. Looking for 1 " hex bar
My picks before watching this video: Leg presses, bent over rows, lying dumbbell press, standing single hand dumbbell shoulder press, triceps pushdowns, curls with 2" grip. Do what doesn't hurt and focus on the form rather than the resistance. I do others, but if I only had 5, these are my choices.
I feel off the wagon during an extreme lockdown for Covid (in France it was ridiculous).
So i lost condition and got fat.
But this last month i went keto and started limited exercise ...shoulders, arms, chest, back and squats.
In 4 weeks the change is dramatic. Muscles grown and hard and three inches off my waist.
Go for the principle muscles in each area and dont waste time on all round exercise...that comes later.
👍with the fat gone looking ripped happens pretty fast to start which is a great motivator💪 Really upping the protein in the macros will keep you lean & bulk you up simultaneously. Ketovore on!
Excellent! Thank you I’m stuck in a machine for 12 hours a day and falling apart due to it. Will definitely be having a crack at these👍
Thank you!