5 Solid Exercises You MUST Stop Doing (men over 40)
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- Опубліковано 8 сер 2024
- When most people join the gym, they follow a generic program that consists of compound exercises, like the bench press, squats, and deadlifts, with some isolation exercises sprinkled in for other muscle groups.
During this initial period, most people will experience their fastest rate of muscle growth because their body is more responsive to weight training due to the novel stimulus.
Thus, it’s easy to believe that these exercises are the Holy Grail of Gains, and they will always be sufficient to maximize muscle growth.
After all, why fix something that isn’t broken, right? Well, it's not that simple, especially as you grow older and need to consider other variables that your younger self didn’t have to.
Perhaps you could bench 3x a week when you were in your twenties, but now your shoulder doesn’t feel great if you try to bench that often.
Here’s the thing. Most men feel stiffness in their bodies as they age, particularly in certain areas like the lower back, hamstrings, and shoulders.
And most of them assume they can stretch their way out of the stiffness and tight muscles. However, stretching only provides temporary relief.
You need to address the root cause: you need to strengthen your body, improve your mobility, or change your exercise selection to improve your recovery and stay injury free.
In this video, I’m going to share with you 5 solid exercises that you might want to stop doing as you get older. Some of these may surprise you, but by the end of the video, you’ll be able to draw your own conclusions and decide what’s right for you.
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References
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Don’t let these guys think you’re too old cos you’re in your 40s - it’s still a young age bracket. A 40 year old today is not like a 40 year old was decades ago. Just keep doing what you’re doing as long as you’re in good shape.
40 yr olds of today all use gear,..unlike decades ago. So, yea, us 40 yr olds r in way better shape 😊
that´s right, nowadays we have hydro protein, creatine, and many other supplements that help a lot
@@tomasalvarez6040 Happy birthday bud! I turned 37 today and I'm in better shape than everyone I know. You probably are too. And I deadlift twice a week. Literally my favorite thing to do at the gym, besides swim.
Yes... Well said
True. I’m 55 and really only in the last 2 years have I noticed any issues, and they were just around recovery. 40 is young
These are my tips based on my 40 years of experience of gym workouts. I am 57 and still going very strong lifting heaver than ever before. The biggest lesson for me is staying away from barbell exercises for upper body. I used to do standard bench press with barbells and had frequent pains in my elbows, wrists, and shoulders. The problem was even much worse when doing curls with straight bars. That's just bad and I ended up with elbow pains lasting months. The problem is that when you use barbells and some machines as well you force your joints into unnatural positions while putting a lot of strain on them. That is a recipe for injuries. After switching to dumbbells' and cable exercises for the most part those problems have gone away. I still do curl with a barbell for variety but only use the Curl bar as that puts the joints in a more natural position. For bench, incline, and shoulder presses I use dumbbells only. You can't lift as heavy as with a barbell but you get a much better and healthier workout targeting more muscles with much less chance of injuries and that's what's important, not the number of total pounds you can lift. Cables are also excellent for a variety of exercises as it keeps the tension on the muscles for a larger range of motion while keeping the position of you joints natural. What is also super important is proper warmup and stretching. I always start my workouts with 5 minutes bicycling followed by 5-10 minutes deep stretching of all my muscles. I also wear a sweater to keep my muscles warm while doing heavy bench press lifting etc. I always do several warm-up sets as well gradually increasing the weights before going real heavy. Also give your muscles enough recovery time along with a proper diet with enough protein and enough sleep. Never workout the same muscles that are still sore from last time you worked them out. That's another recipe for injury. I only do deadlifts and squats once a week as I need that recovery time. I also use knee wraps. These practices are so important for staying injury free especially as you get older. That's my tips in a nutshell.
Great advice. Thanks!
Never heard of the sweater thing. I haven't been training very long though. Thanks for the tips!
I am 67 and still do deadlift. Of course, I'm not going as heavy as when I was younger. The only exercises I stay away from is anything heavy lifted above the shoulders.
you avoid shoulder presses and arnold presses ,just wondering
@@michaelpolydorou5678 I do shoulder presses...just not heavy.
@@michaelpolydorou5678 I highly recommend you Kettlebell Snatches, and Kettlebell Clean and Jerk, start with low weight. I did many front dumbbell raises that completely destroyed my right shoulder. I couldn´t even do a seated press. Started doing Kettlebell snatches as it is a technique exercise more than a brute force exercise, fixed my shoulders and got like a gorilla. nowadays I do seated shoulder presses and always do kettlebell exercises and other compound exercises
71, but I'm tall and lean love my trap bar
You just blew it. Compound lifts will always, always be the backbone of general health and muscle building.
Last year, at 50 years of age, I was squatting 305, deadlifting 350 and bench pressing 225 while doing at least 1-2 metcon classes per week. I'm still lifting close to that with 2 metcon classes per week. Age is just a number. Variety is the key with proper warm-ups and cool downs.
Exactly. Everyone acts like 40 years and up are just screwed and that's just not the case.
me too, same numbers and ever working at the office
I started at 40 yo ,I am already 57 In the first 9 years I was training like a powerbuilder .Since 2014 I am training like a powerlifter. I am squatting 350x5 deadlifting 425 and BP 350. Squats dl and BP frequency 3.Sometimes I change to ohp ibp snatch dl.
And proper diet along with quality sleep. It also helps to never smoke or drink.
Everyone’s body ages and responds differently brah, I personally get way to tight in my lower back when I deadlift now at 34 and he also makes a good point about it taking forever with warm up sets to pyramid up to your working sets and it’s just so fatiguing which also contributes to it being very high risk because one wrong move (and it happens we are all human) your f’d. I myself came to the same conclusion that Romanian deadlifts were the right choice for me, or even the one leg version to mix it up
I'm 48 today, having returned to bodybuilding style training 3 years ago. Before when I trained I used mainly machines at gyms and didn't Squat or Deadlift (I used leg press, hack squat machines, and lower back machines etc) On returning to training some 10+years after my last serious training I have been training at home and using mainly compound movements. This time I HAVE been using freeweight Squats and Deadlifts (along with Chin Ups/Pull Ups whereas before I used Lat Pull-downs) I am not moving huge weights or wearing a lifting belt on advice from a superb book from Stuart McRobert called 'Build Muscle, Lose Fat, Look Great'. This has dramatically improved my posture, lower back strength and built solid chunky legs. I am better built now at 48 than I was in my 30s. The Squat and Deadlift CAN be used to make huge changes and gains in strength that also protect the body from damage. Before I used to pull muscles in my lower back, on using Deadlifts my body has developed a far stronger core that now protects me from injury far better. So these are still incredible excercises when done with care and less focus on all out weight.
1. Deadlifts
2. Leg Press
3. Dumbbell Flys
4. Barbell Upright Rows
5. Crunches
All those exercises are crap apart from crunches.
Will keep doing DL's. I am methodical, slow and calculating. I have no ego and only pull weight I know I can safely handle. Deadlifting is a technical art form. It helps the aging athlete build a strong, tough supportive joint(s) and spine. This reduces the arthritic symptoms felt by the mature athlete. It helps build stability and balance in the older athlete. Do not let age dictate what you can and shouldn't do. It may take longer to recover or you may have to reduce the # of reps or kilos, but to just toss the DL (compound barbell movements) in the trash due to age specifics is very sad.
I'm 54 and my training today included front squats (4 sets with 8 reps at 62.5 kg/138lbs), deadlifts (4 sets with 6 reps at 140kg/309 lbs) and hip thrusts (4 sets with 10 reps at 110kg/220lbs). And I really enjoyed it and felt great after my workout (approx. 1.5 hrs). I do Bulgarian Split Squats and RDLs on my leg day. I have a 5 day split and only take the weekends off. I can recover without any problems and the only problem I have is arthrosis in my left hip caused by other things and not through weight training. But I think weight training helps since after my lower body day, my hips feel great (maybe because I stretch a lot and warm them up good before doing the lower body workout)
Lose the Deads, Squats are better
@@paulchristie3306 That depends on your goals I guess
@@visualpropaganda01 Maybe your goal is to pop your back. Only competing powerlifters should do deadlifts.
Agreed. He also said it’s not great for hypertrophy. Not doing them to build more muscle. I’m doing them for the benefits you mentioned.
I’m 51, 6 days per week. Deads squat bench twice per week. Lean with no joint pain nor ED 😂. The body can handle shit if done with correct form and diet.
As an over 50 lifter with 35+ years of experience, the only sound advice in this video is avoiding upright rows. Those should be avoided at ANY age. I still deadlift, squat, and bench heavy. I also do Romanian deadlifts and Bulgarian split squats. Not as substitutes, but in addition to the exercises this guy says you MUST not do. Also, crunches are simple to make progressive with added weight. Hold a plate or dumbbell to the chest when doing them to keep making them harder. But crunches are only one of many beneficial ab exercises. It's important as you get older to warm up adequately and give yourself longer to recover between hitting body parts. I have separate chest, back, quads, arms, shoulders, and hamstring days, giving myself a good week+ between repeating days. I alternate two different programs every four weeks to change things up and add a few 5x5 days in transition weeks. And no matter your age, keep good records of your program so that you can track your progress regarding the weight and volume of each lift so that you can continually progress and avoid ruts. You'd be surprised how easy it is to get comfortable with lifting the same weight each and every week, thinking you're getting stronger while you're simply maintaining.
💯! At 49 I'm still getting more plates more dates, but using only machines & cables. Still making gains & PRs, still progressively overloading.
Stopped doing anything that involves picking things up from the floor... my lower back thanks me for that.
Dr. Mike has a nice one about lifting for every decade of your life.
It depends on the weight not the exercise. Sleep, diet and recovery must be on point too.
Exactly as well mobility training.
I’m over 40. Just switched from conventional to sumo deadlifts. Much less strain on the back. Been doing full body workouts for years now. Best choice fie me. Better recovery. Good gradual strength gain. I can control my size easily. Anyone who is natty can benefit because you’re hitting all muscle groups throughout the week
Totally agree. Although I do conventional deadlifts. I think I will stop soon. Full body all the way. It’s the best split for naturals and older lifters in my humble opinion. However, another contradiction from me as I’m currently doing an upper / lower split with 48-72 hours between workouts. So I’m in the gym 2-3x a week at 42 years of age.
@@AK47_. I did that for a while. But I found 5 days doing full body works best for my development
I started with a trapbar deadlift, then added sumo deadlift, couple months ago decided to also add regular deadlifts and had minimal pain. I do all 3 of them, rotating them on a sumo base + either trap bar or barbell depending on the day
@@Koyote747 I’ve never done trapbar deadlifts expect for in the military for that new fitness test.
@@snacking5908 you do five full body workouts per week? There's no way I can handle that kind of volume. Can you share what your program is? I'm in my early 50s now and have definitely had to decrease my volume over the years.
Thanks for your video, I am 56 years old and I stop doing some of these exercises to avoid injuries,but I use dumbbells instead and not heavy and got great great results,you give some more ways to workout Thank You 👍🏽
Good video. I’ll be 53 next week at 6’1”and I conventional deadlift once a week
Today I did 3x5 at 365 pounds.
I believe if you completely warm up, pull slow and careful, and do dead hangs between sets, you’ll be fine.
Besides, deadlifts are this old man’s proof of life.
DOPE content. The quality and effort is clearly reflected. Much appreciated
The content is garbage. If u think u r old, then u r old. I still do my workout exact the same way as 20 years ago, I am 45.
Wonderful channel. Really enjoying everything about it. Thank you for what you do.
Really dig your videos dude, so much good useful information.
I'm doing more kettlebell workouts in my 40s and absolutely loving it! always remember the right workout is choosing to actually workout that day! just remember to warm up and cool down
Many comments noting that 40+ is not that old. But its not only the years, but also the milage. This video is great advice for 40s guys like me who have accumulated a lot of injuries and damage from military combat arms service (infantry), boxing, and construction work. In my office/professional career I encounter a lot of guys who beyond playing soccer in HS, going to the gym, or a spin class have lived pretty charmed lives. These seem to be the types of guys on here bragging about how they feel great and that 40 isn't that bad - well of course because you played it safe, avoided risk, and never physically pushed yourself to the limit. On behalf of my lower back, right shoulder, and knees - thank you for the stellar video. Cheers!
For sure. Military has mandatory fitness requirements which cause allot of mileage. These are great recommendations for those of us who want to remain in good shape without exasperating current issues and causing more.
Top advice as always, I am grateful for your gym wisdom.
Good stuff, thx.
Good recommendations! 👍🏼
I'm 43 and stopped deadlifting 6 months ago because I couldn't recover. Now I do rackpulls and db rdls. The more I stay away from heavy weights the better I feel but still go heavy when needed and less often 👍
I love rack pulls so can go super heavy 🪨
Same here. I'm 43 and haven’t deadlifted in over 5 years. I switched to rack pulls and seated deadlifts which I really like for back day. Best to you!
I´m 46, 2 herniated discs, constant pain even when sleeping, only deadlift stops it. regular, sumo, trap bar, rackpulls, I do them all, no ego lifting. Doctor told me years ago: never stop exercising, full body, freeweights preferable
@@Koyote747 Absolutely, exercising is key. As a programmer, sitting all day in the chair is physically demanding. Of course, a good office chair helps a lot to not get fatigued while sitting, but doing deadlifts ans other exercises is essential to keep a good posture. All successful programmers go to the gym at least thrice a week.
I'm 43 years old. I train with heavy weights, the 5*5 program. I do squats three times a week. I feel great and have a lot of strength. I've never been stronger.
I have been doing kickboxing training the last several years so I have lightened up on my heavy training but I still do all of the compound strength training exercises I just don’t insist on going heavy all the time because it’s not practical and it can be painful. I also include the exercises you described in my routine because functional strength is more important to me now than it used to be.
Helpful video. Thanks.
Thank you for the video!
Fortunately, after the dangerous movements.. there was still hip thrust and facebull left 😁
I really like this channel and the over 40 vids have been insightful. I'll be 40 very soon and some of this applies and some doesn't. Went hard the first few months back in the gym and have caused some un needed pain mainly in shoulders but lower back and leg don't bother me. Really after efficiency and gains so these videos seem a good source for me.
This is by far the Best Channel 💪🏽👍🏽
I’m a 49 year old women . I love doing deadlifts I don’t lift very heavy . I enjoy doing them . Sometimes I also use trap-bar I find it easier. I lift my weight that’s all I can do . Can’t seem to lift heavier .
Wo this is a very amazing and awesome video bro telling about this topic and about 5 solid exercises must stop doing men over 40 and keep it up and keep training hard and be positive and happy always but never give up on your dreams and take care of yourself
I’m so glad I found this channel. Thank you.
Great training insights
Your video pretty much covered everything I hanged up when I hit 50. Years of wear and tear in the military damaged most of my joints. Thank you for the video.
Very interestingly described 👏
Great video
Great Video 👍👍
Glad to see so many people are working out. And even better is that us older guys and gal’s are still at it. I’m 73 working out helps you stay young.
Great content 👍
This was a surprisingly good video. Thanks
53 year old here. I stopped doing heavy lifting including deadlifts, squats, barbell bench, and a few other isolation moves. Started working with bands, cables, and body weight. Feeling much better and stronger. Great video. More of these over 40 and over 50 please.
40 somethings are not in the same bracket as 50 somethings. 40s is too young to be making these kinds of videos.
This is great stuff, thanks for posting! These tips are useful and educational. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!
Excellent video with very sensible and well thought out recommendations for older folks ( I only wish more exercises were included in the 'do not do list' along with suggested alternatives). I understand the comments from some who are offended by the notion that they are 'over forty' and therefore need to change what they are doing. Like it or not, by your forties you are not the same as in your twenties. As someone over 70, who has been working our regularly for over fifty years I can tell you that paying attention and changing ( but not necessarily reducing the intensity of your workout regimen ) will serve you well as as you get much older.
Great video .. super tips for both hubby and I as we are 60 & still lifting heavy… that being said where can I order that ALPha stringer ? Thanks
Great information.
I love that you have the ALPHA guy in your vids. Gives me a good laugh while learning
53 yrs, still deadlifting 2.5 times my bodyweight, still feeling great. I am a coach for men over 40 and even beginners at that age feel good doing these compound lifts. Dont believe everything just because its on youtube (or in the comments, I get it ;))
Thank you for the information,I appreciate the alternatives that were offered.I like the way in your video that you say most men,not all men when you recommend your advice.Still good video.
This advice applies to 25yr olds just as it does to 40yr olds. 😎 For me going heavy works, but I find going lighter and time under tension makes me grow
@chuck - Agree. I go lighter, more reps and slow on each rep. For me, heavy days cause injury-pain 48 hrs later. I feel great that day, but my body needs longer recovery time, and I feel close to injury.
Excellent advice !
I just turned 51 and I'm working out 5-6 times a week for about 1hr 35 minutes per day and about 40 sets per workout. I still do 8-9 sets of deadlifts (includes warm ups) and I feel just as strong with my lifts at the end of my workouts as at the beginning. The only exercise that I don't do that I can think of are the cable crunches. I have never been able to do those without me feeling it more in my lower back than my abs.
Awesome video! I am right on the cusp of 40 and just had a back injury a couple months ago and I still can't get back to doing deadlifts comfortably. Gonna try this and maybe trap bar deadlifts as I truly miss doing them.
Im 52.. I do all of these lifts every week. Its mobility (or lack thereof) that can bite ya.. Do lots of mobility and flexibility work daily. Lift hard gents. Dont ever stop and you'll still be able to do it
Thank you! I'm 39 and started my fitness journey about a month ago. This was helpful.
Deadlifts are needed if you just started your journey. just don’t go extremely heavy use it to build form.
@@PuertoRock_G Thank you, I will be implementing them in my routine, although I work/live in a rural area/village in Alaska with no access to a gym, could I do dead lifts with an ez bar?
As a 56 year old, I stopped deadlifts a while back and swapped them for RDLs because they are better for hammy development. I've also recently stopped pull-ups as they are so tough on my elbows. I do wide grip pull downs instead with a neutral grip ('I'm lucky enough to have that type of bar in my gym)
Same here, neutral grip everything! Discovering the neutral grip pull-up bar in my gym was a game changer for me.
Do the pull-ups using rings. HUGE difference! I'm 64 and I'm still deadlifting, just not as heavy as when I was younger, now I only go up to heavy 3 rep sets, no more 1RM....
Your videos are great. 😂I’m over 40 and just got back in the gym after a 2 year break. Started with dumbbell press, curls tricep ext. etc…been at it for 2 months and started using a barbell for benching, bent over rows, presses. Still debating whether to deadlift or squat starting with 100lbs deadlift and the barbell only for squat? Any ideas. . No more dumbbell flies they kill my shoulders sometimes.
Great advice for this 70yo. I stopped all your five examples plus barbell bench press and military press exactly for the shoulder issues they were creating.
You got any specific shoulder exercises you like?
@@Briaaanz I do DB side raises, cable side raises, cable front raises, seated DB shoulder presses, face pulls. I do DB bench slight incline and close DB bench press.
This video is quite accurate. As a 57-year-old man who has worked at all his life I can attest that heavy compound exercises need to be cycled on and off particularly the dead lift. I no longer do those I do variations that are not so painful. I also am very careful of heavy leg presses because they can put undue stress on the lower back. Bench presses and flies have been cycled out of my training routine as well because they are painful in a way that we understand is not good. The cable flies and the face pulls are great alternatives.
I am also 57 and I stay away from barbells mostly. That may be the key to solving you pain issues. See my comment.
Age change - biggest thing for me so far (46) is moving from barbell bench to DB bench (flat and incline) - reduces so much stress on the shoulder. I do 1-2 sets of BB, and finish the workout with DBs, sometimes skip BB completely for DBs
Smart move. I changed to dumbbells as well many years ago. My joints are much happier ;-)
The "i cant do it because of my age" reasoning only seems to be valid when people start training when they are (estimated) starting training over say 40 years old. I am 57, i have completely eliminated all exercises other than compound movements. This means all the pulley driven and fancy machines and hammer strength stuff is gone. Only barbells and basic dumbbells remain. The reason is, as you age the need for efficiency of movement becomes more important. I have not the time or energy to play around with triceps push downs, preacher curls, and leg press. I need bang for the buck, in other words what works most efficient and what can I do that will keep me coming back to the gym. This is a huge topic that I can't go into in the proper detail in a comment section of you-tube. This video as great as it is only scratches the surface of such a huge topic.
I found the video very helpful. As i just turned 60, i have really limited any anterior delt exercises, i just try to do mid & rear delt as my shoulder definitely appreciates it. Any mid & rear delt exercises to show on your videos would be great.
keep doing these. clean technique and no extreme weights.
Great video, are those white pants you’re wearing that generic design from like every 80s and 90s soft drink cup? I have stopped deadlifts personally also for Romanian also. I totally agree with what you said about how long and tiring it is to warm up to working sets and if you are strong enough to DL 500+ the warm up itself can fatigue you (I usually do 4 warm up sets and 3 working). After that I’m way to tired to do shit else so it’s either have a dedicated DL or have it seriously interfere with my other back lifts and I love weighted pull ups too much to do that. You also run the risk of fatiguing in the middle of a set and REALLY messing up your back so once you are pretty strong, I don’t see a point in continuing to risk that every workout for next to no strength gains and suboptimal muscle gains. I also ditched back squats in favor of front squats and BSS and my legs are way bigger and stronger now that I can do 200+ lbs per leg for reps than when I was trying to reach a 405 back squat. I never really benched, I close grip bench (just inside my shoulders) because it always hurt if I didn’t or I just do dumbbell incline press or I do heavy weighted dips.
Your guy in the blue outfit is great. He is really built but his humour is the best. Watching his antics lets the mind relax and absorb what you are saying.
Behind the neck press and upright rows I never do anymore. Búas for the shoulder joints. Luckily I stopped doing them before I noticed any tightness or soreness
Always like that good sense of humor from Alpha 😂😂👌
I needed this video. Thank you! I'm 46 and just got back into weight lifting 6 months ago. My lower back, shoulders and hamstrings are always sore to the point that I now have to stretch for 30 minutes every morning after getting out of bed and 30 before going to bed. A couple of these I figured out on my own through just noticing what hurt less, but a few of these are going to change my routine. Seeing great gains, but tired of the aches. Probably shouldn't have taken off 20 years of working out. lol. Great channel. Just discovered it. Subscribed. Keep it going.
I’m m 56 (57 in 3 days) and I’ve lifted on and off my whole life. I started lifting again a few years back after over a decade long layoff. I was shocked. My shoulders ache now when I bench. Many other joints feel “tender” for lack of a better word. Now I do higher reps/less weight and don’t go to failure. I also reduced the amount of sets as well as the number of exercises per muscle group. Completely changed things up. From the results I’m getting I’m guessing I could have done way less when I was younger and got the same results without wearing my body out.
Great content! I'm 44 and stopped doing all the DON'T DOs over 5 years ago. Still making progress but with less injuries and better recovery.
To be honest Its not even an age thing the average Joe shouldn't even worry about deadlifting of any type if their goal is to just look good it's not worth the risks
@@georgegregory6538 I agree. If you're not going to be a competitive lifter heavy deadlifts just lead to injury. We've had multiple young guys in my gym that have hurt themselves doing heavy deadlifts or squats- 405lbs+. Us veterans just shake our heads because we've all told them it's not worth the risks in the past. Of course they didn't listen. Just glad I left all the power lifting in high school.
another great video, thanks guys. PS, I'm 51 and stopped using the leg press machine, when I felt my right knee popping a few times, I knew it was time to give up....
Pre-exhaust and supersets where the game changer for me as i hit mid 40s. Never felt better
If you make sure you do deadlifts correctly, and make sure you have an eccentric phase by not dropping the weight, they are still very beneficial. I’m almost 53 and they are a welcome part of my program.
For crunches, I put both sides of the universal machine to the bottom, lay a mat between them, put a rope on one side and two handles on the other. Whatever total weight you use, put 58% on the rope end and 42% on the handles end. Lie on your back, holding the rope with your hands and put your feet in the handles. Bring your knees and elbows together, holding each rep for a one count. Position your body (it will take a couple reps) between the cables so when you lower the weight, both stacks hit bottom simultaneously. When you can no longer hold for a one count, you are done. When you can exceed your intended rep range, add weight the next time.
48 years old in good Shape. 5x workout a week. Running 1,5 mile daily in 10min. Doing benchpress 3x a week, Squats, and deadlifts. Heck, im 48 and not dead.
Totally agree with you on deadlifts. They are a great lift, but with age, they become risky.
Cable crunches have worked wonders, I have scoliosis and this is my only alternative. No stress on my back.
Its Sunday! Let's get these gains fellas!
I'm 47 and the strongest I've ever been after 28 years of lifting. That said, I have retired a few exercises over the years, including some in this video, and subbed in other exercises, for various reasons.
*Upright rows
*Hex bar deadlifts (too taxing, required a ton of recovery time)
*Swiss ball oblique twists (I just stopped emphasizing oblique work)
* barbell bench press (been doing dumbbells for over a decade now)
* walking lunges (knee pain)
* overhead Db tricep extension (holding one heavy db with both hands - getting the db into place eventually caused imbalances over time)
*vertical plate press (just not as effective as I thought it was)
*straight bar dynamic suitcase holds
very informative, interesting video- 54 and yeah with dead lifts if you go heavy have a rest day straight after - recovery is absolutely key DLs knock the grannie out of me. stay safe guys 🏋🏾♀️
Same, I deadlift heavy but only do so once a week. I can squat far more often. Intense deadlifts are difficult for me to recover from at 48
I completely agree with this video 👍🏾
BRO!! The Alpha guy in the blue MAKES TGE VIDEO!!! HE IS HILARIOUS!!!! 😂😂😂😂
On another note, this is one if tge best videos for over 40 guys I'VE EVER SEEN!!! I'm 42 and I'm pretty muscular, but I'm stuck when it comes to dropping my belly fat!!
Excellent job and video dead lift @ max 275 doable not overwhelming I have not seen many people between 275 -315 and it works total posterior and posture in one exercise. The split squats I agree takes a minute to master balance but less aches that barbells squats l heard leg press bad for lower back. Great news on chest fly tension at top will switch to the machine. Nobody is doing up row but more importantly just do shrugs.
I m 40 + plz tell me about my muscles gaining. I m already use the protein and creatine. What kind of exercise m do.
42. I haven't stopped doing a single exercise. I can't do bench three times a week due to shoulder pain but I'm still doing cleans, jerks and snatches. I never thought doing conventional deadlifts more than once a week was a great idea. Upright rows have always sucked. I think that the biggest change has been how long I need to warm up which is now about 20-25 minutes for a 2 hour trip to the gym that happens 4-5 times a week. I hardly do double sessions a day anymore.
I'm with you on the RDLs. With the leg press, I'm curious as to what you think is a reduced RoM; I go as deep as I can without lifting my butt off the chair or curling my back. I do sets of 20-25 reps@ 500lbs, I can do 800 for 8-12 reps pretty easily, but my feet, ankles and knees don't handle it as well as my muscles do, so sticking with the lower weight. In regards to protecting your shoulders, James Gage has done some videos recommending you limit your rep range to the strongest portion of your lift and that seems to be helping, as I think I've been dealing with the bicep tendonitis that you feel in your shoulder that he mentions in the video.
Definitely correct on upright rows, they are shoulder killers
I’m 55 and literally stronger than I’ve ever been, interestingly I’ve never really done any of these other than heavy leg press. I’m interested to try the Bulgarian split squat
I'm 41 and I've been lifting for 20+ years and competing naturally for 6 years. I only recently started dead lifting regularly other then stiff legged. Along with a minor caloric increase it has lead to some of the most significant gains I've seen in many years and I feel great.
Great video - dude in the blue is now Oscar worthy 😅. Agree with all of the suggests apart from dead lift - it’s the king an applicable to real life strength IMHO
I’m 58 and do not recover as fast when was younger but sauna helps tons in my recovery. I always have at least a 10 minute sauna session after any work out.
"Deadlift has no eccentric"
43 y/o, explains why I enjoy deadlifts even with light weights, since I carefully place down the weights instead of dropping them
Definitely a lot of DL variations to consider. Trap bar, modified ROM and even DB DLs among others.
Some of these I've retired for basically the same reasons, cost effectiveness/risk ratio. Another one is barbell bench press, I switched for dumbell press.
47!. Just finished my first 3 years. I deadlift every second week , and RDL every week. Do pause squats one day a week and hack squat the following week. Bench 3 times a week , still trying to build it
Hi I am India from Chennai you are friend good job nice
Are you over 40?
41
Overhead presses, either with free weights or with a machine, always stress my shoulders. I stopped doing them long ago. I'm 73.
Pls help am 44yrs n I CNT go heavy any more on the bench press bcos of sholda injury
Your brother is hilarious. He has that gym bro act down!🤣
Hi great job on the video thanks maby instead of doing three times a week maby twice a week maby a little bit more recovery time
I cant get past 315 on a conventional deadlift anymore and I'm 43 years old. I have been considering trap bar deadlifts, but I like the split squat idea as my balanve isn't what it should be.
I am 50 years old and love doing deadlift and back extensions to strength my lower back and for stronger posterior chain, this are very important muscle that I took seriously for power, stability and hormons. I just learned Ice skating last winter and fell of the cliff several time without any injuries or pain because of the stronger posterior muscles( gluten,harmstring and lumbar muscle) taking the impacts .I think compaund exercise done with great technique and less ego are evolutionary movement we need to stay funtional as we age, it all about progression, resting,enough protein, mineral, vitamin and anti inflammatory supplement(omega 3), cold exposure,sleep etc for optimal recovery.