Full Body T-Boosting Workout For Men Over 40 (BUILD MUSCLE AND LOSE FAT!)
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- เผยแพร่เมื่อ 24 มิ.ย. 2024
- Imagine a workout that helps you build more muscle, lose more fat, AND BOOST TESTOSTERONE! Well, you don’t need to imagine it because we have the workout here for you right now. Testosterone is a crucial hormone, especially for us men over 40. There are many ways to boost testosterone levels naturally, like nutrition, good quality sleep, and resistance training.
Some of the best exercises to do when trying to boost testosterone are compound movement exercises. These are bigger bang for your buck exercises. Obviously it is good to work your smaller muscle groups with isolation exercises, especially when your goal is to build muscle. However, if you are trying to boost testosterone levels, compound exercises are the best choices.
This is a great workout you can do to boost testosterone, build muscle, and lose fat at the same time. It is also a full body workout, so make sure to add this to your workout routine.
Here are the 5 best exercises in this full body testosterone boosting workout for men over 40!
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Have to disagree with the statement of not squatting after 50years old. I’m 54 and I live by the motto if I can squat,climb a tree to hunt and get myself off the toilet they won’t put me in an old folks home. It’s working so far
Whatever you can does not mean generally accepted and recommended for others at all.
Squats are still the king of all exercises, I’m 58 still squatting low .
@@grr8048 agree
And it will continue to work for another 20 plus years. Prosper.
@@cameltalk3630 Amen brother got to keep fighting the fight
Great video. Really well explained. Thanks
Thank you for the hip hinging advise, being one with a weaker lower back. Enjoy all of the videos you and G.B. Make..
Your workouts are so good!!!!
These points are very informative. Thank you!
Thank you for this.
Great video. Thank you
Great video, thank you for posting it. I am in my early 50's and getting back into shape after an approximate 3 year Covid absence. The return has been humbling but I feel that videos such as these have been helpful. Working on leaving my ego at the door and focusing on injury free progress. How do you feel about using dumbbells only for chest press? I find it significantly easier on my wrists and elbows. Thank you again for your professionalism and easy to follow video. Cheers!
Fantastic! I can’t wait to give this a try !
Great video!!!
Great video and advice. Thanks.
Great tips of form! The dead lift form is crucial in the posterior chain activation. Thank you!
Am really getting a lot of great suggestions and info from the videos! Thanks.
WOW .. EXCELLENT Demonstrations and Explanations of the Exercises
Very nicely explained
Thank you!
Good workout. Definitely like it!
Nice and clear exercises well explained - throw in shoulder press chin and a triceps and forearm and basics set + core, mobility and metcon
Thanks sir… just turned 44 and I appreciate the tips😤🙏🏾💯‼️
Great job.
Great video. I do a very similar routine 3 times a week, but I cycle through all of them, then back to the start. I also throw in 25 push ups x 4 sets.
Awesome workout
Sounds really great. Allways looking for new exercises. I am aged 48. I´ll try it next year. God bless
Nice and controlled, excellent form
40yrs old.
Incline bench press. Wide grip chin ups. Dead lifts. Squats. 10 reps.
The rest is icing on the cake.
I'll be 42 in April and I still bench, squat and deadlift.
Keep it up
There’s nothing better👍
What’s the icing on the cake homez
ok but what's the number of sets? how many times per week? I'm 41 and looking for something simple and effective
Perfect routine,maybe add one day dips,pull up and cruches
Good stuff!
Thank you for all those good points. As a well fit 51 year old your videos help out a lot.
Good to hear that you are still working out. I am 53 and basically down the gym every day doing metabolic resistance training doing compound exercises back to back without rest. But I have a feeling like I am overtraining. In day time I feel run down and drained of energy. How ofter do you work out?
Good tips and explanation. Like a man over 40 teaching routines for adult man . Not like many young and muscle childs that are arround the web showing routines that people like me , 53 years see so far. Sure that many man over 40, 50, 60 that are active are glad to see this .
great video
Love it
Good video. I also recommend dumbell military presses,lateral raises and chinups,(instead of curls) Also a chest supported row with dumbells its alot friendly to the lower back.
Nice video...this is pretty much close to my go to work out, except i have to throw in pullups and over head presses. I also only do either squats or deadlifts, not both or not two variations. And I also do mine supersetted...meaning I do all the exercises with very minimal rest in between sets and then take a rest as needed in between supersets.
I'm 39 bro been following you for bit great content im encorporating sled in my training
Thanks I got a lot a tips
Nice job, how about in a future video, explaining some other options such as hammer strength machines which can be safer all around for your back & hips.
I am National Strength and Conditioning Certified. I’ve been teaching strength and conditioning for over 35 years. You will never convince me that as we age we shouldn’t be lifting and especially squats and squat variations. The benefits are documented and proven
My top 3.
Zombie front squat, Meadow row and incline dumbbell press.
I do 2 alternated Full Body Workout 3-4 times a week. I don‘t do Squats and Deadlift in a same day. 1. Bulgarian Squats/Incline Bench Press/Bent over row/Military Press 2. Deadlift/Dips/Pull Ups/Lateral raise
Good workout.
Always enjoy your videos. One man's opinion: If one is 50 or older, you need to take Squats, deadlifts and bend over rows out of your routing and find a work around. Because once you injure your back, it is a journey you don't want to travel. Trust me and many that have taken that journey. It can get so bad it can take your legs out, if a discs is sitting on the sciatic nerve
best to opt for the dumbell versions of it. The hinge hip technique is best. As far as weight, lower weight with high reps and proper technique. Also for lower body excercises, I highly recommend the varied Martial Arts Stances found in both Karate and Kung Fu and holding the positions for 20-30 seconds as static exercises
I say it depends on how heavy you're lifting also...everyone's body is built different.....I do agree as u get older certain injuries will kill you lol....I wouldn't say avoid don't squats....instead of doing barbell squats, you can use the leg press or the assisted squat machine instead. I can use the machines for back exercises.....as u get older, for most ppl the use of plated and cable machines would prbly be more beneficial to avoid injury.
@@bluehavencd Excellent point on the martial arts stances, I do the horse stance and the wall sit instead of squats because of back and neck issues, they are a fantastic leg workout those two exercises.
Hellll no. Maybe if you’re new and never trained, and starting out in your 50’s.
It is individual. Just listen to your body. I am almost 50 and still lifting heavy when I am doing dead lifts, squats, hip thrusts... Just listen to your body....
Trap bar DL, compound pull, compound push every 2 to 4 days.
At 66, I'm always looking for a new angle ...thanks
Im 41 and still feel like im in mid-20's🙂i work out 5-6 days a week alternating muscle group(chest,back,shoulder,legs).i prefer landmine squat/dumbell squat for legs and glutes.
Iam under 40 and this is a solid workout plan, thanks for the tip on the trap bar deadlift
This is almost similar to the stronglift 5 x 5 workout. Focusing on the big 5 compound barbell lifts. I'm over 40 and I have in the end, always come back to these compound lifts. It gives me the best workout in the shortest time span.
yep classic bodybuilding from 1920's-1970's
This is super informative! Question for you... have you ever tried a meal plan from Next Level Diet? I got one and I love it!
Before squatting do some warmup leg exercises to protect knees and get blood flowing .. straight to squats is tough without warming hamstrings too
Good job! I do almost the same workout but I add a military press for the shoulders
Good video. Thanks for that. Perhaps add military press, farmer's walk and free hanging.
A very nice detailed total body workout... 3 times a week would be excellent for all men over 40. On the squat, you may want to come up to 2/3 of the way to keep the tension on the quads and really burn them..IMO..
I've switched to a mild sumo style deadlift as I'm now 59 and I don't have a trap bar. It's been great. Not crazy wide stance just enough to open up hips and get that back more straight out of the bottom. Also gone to a high bar squat coupled with wider stance front squats to ease up on my shoulders. The front squats with wide stance, toes out hit the booty and inner thighs, hammies more than one might think.
Always helpful. When would you add a shoulder press?
Don't hold your breath for an answer from these guys
How wide is the grip for bench press and any advice how to keep my wrists straight as I noticed they bend on way up, Thanks
Any recommendations on how to do them if one is having lower back pains as a result from protrusions?
I miss the squats and trap bar dead lift. But never took care of my lower back. Now it rdl and single leg press
Excellent video, it’s not easy to find good recommendations for 40+ agers. I ended up with a very similar workout routine over the years. It is worth to mention that this multi-joint exercises should be practiced at the beginning with a trainer so that the technique is clean. It doesn’t take long, so a personal trainer for two or three sessions at the beginning and maybe once again after 6 weeks and 12 weeks should do the job fairly well. Happy training and thanks again for the video!
Hi mate, can you.please share your routine
The hack squat is much better than the regular squat. It's just as effective for building muscle mass. It's way better on your lower back, hips, and knees. I'm 43. I've built muscle mass on my quads then the regular squat. I don't have any problems on my lower back or knees because of the hack squat
I believe Push, Pull, Legs is the best split for people over 40. I tried a full body workout and it just didn't given enough time to recover. My three day split gives me ample time to recover and focus on major muscle groups.
Some studies show older people would benefit by working a muscle more than once/week, however, I’ve been doing full body 3x/week and really struggle to finish at the same intensity level as when I started. I’m thinking of incorporating some kind of split routine.
Absolutely agree. Just find it difficult to compress everything in one hour along with dynamic warm up which is about the time most men have.
I agree, that’s why I’m considering a split routine
Good
It's good that you read the comments 😂
Do macro ratios change at 40 as well? For instance, do you want to do more carbs, less protein less fat, or more (lean) protein, less carbs and less fat, etc.?
Loool 40 is just a number.. with 40+ you can workout like a 25 aged guy...
How many sets? Of each exercise.
Thanks
Is a replacement for a squat? because I have a compressed back
You missed the sholder and tricep. Is it covered in one of the exercises that you showed?
What about triceps and shoulders?
I think it's a good workout of you are short on time, for sure. I still prefer splits with 2 body parts per session for myself. I work out 3 to 4 times per week, but my workouts tend to be long (2 to 4 hours each).Usually I start with a heavy compound and then do the accessories. On compounds, like bench, my rest periods can be 5 to 10 minutes between sets. It all depends where I am in relation to peaking. If I'm in a volume phase at the start of a training cycle, I might do 10 to 15 sets of 5 at say 225 pounds with shorter rest intervals. Still takes a while, but relatively light weight so it doesn't tax the CNS and you get a good volume in. After a few weeks of volume raising the weights each time and lowering the total reps, I do a strength phase (heavier weight, but fewer sets) and finally a peaking phase, where i'm doing heavy sets of three, two, and finally attempt a new PR. Take a de-load week once every 5 weeks or as needed, rinse and repeat. Not for everybody, for sure, but I really enjoy taking my time and doing long workouts with a more power lifter/power body building type program. I have a home gym, and currently work from home as well, so I can do work during my rest periods. It integrates quite nicely. The intensity on the compounds is high, so I assume I'm getting the same benefits. I don't go quite as all out on Squats anymore though, as they bother my back if I go too heavy. I don't think it's the movement that's the problem, it's having all that weight pressing down. Having 400+ pounds on my back just doesn't work like it used to, lol. Lately, I've been doing lighter weight front squats, and going very deep, which put less pressure on the lower back but still hits the legs well. I think the key is to find what works best for you. People obsess over "optimal", but optimal varies from person to person and can change too. There is no one size fits all, so it's good to try different things and see what works for you, be it full body or a 2, 3 ,4, or 5 day split.
2 to 4 hour workouts holy cow, myself as a teenager /early 20s my body was cooked with 1 hour workout, couldn't raise me arms/ couldn't walk, now in 40's 45 mins that's it I can't work out anymore my muscles are pumped beyond belief,
how hell you still workout is mind boggling
I messed up my back doing deadlifts when i was younger, around 10 years ago. Random things sometimes trigger that pain. I recently was doing deadlifts today at the gym and on my 4th set, 225 lbs, 3rd rep, my back in the same spot got jacked up.
Anyway to heal this up so i can start lifting heavy again? Or am i screwed?
At 49 I spent last year working on ass to grass squats because when I do them I feel a great burn in the quads ,hamstrings,and glues. I feel like it makes it a more complete compound movement for me.
same here at 50 now
WoW, were you always so flexible? I m 59 and i rarely get below 90 degrees… any advice?
@@MrHinojrepetition is key my brother
I've started to do PT and I'm over 40. My goal is size and strength because I'm a police officer. I watch your videos all the time but when I approach my PT with your suggestion he doesn't listen or just says it's a TH-cam thing.
Is full body workout better than split training for health
Great information.
I do believe this man is on TRT.
Gary this is a very rewarding lesson in your videos and I see that you have about four Crucifixes in your gym,God is guiding you and I know it keep your faith in the Holy Trinity and the Blessed Virgin Mary and you will go from strength to strength,
Noel Smyth.
If you did legs and that deadlift movement, isnt that dumbell row for back, not too much for your legs?
Dude you’re so intelligent and attractive. I’m 43 and I was trainer years ago I’m an RN and u focused on posture and that’s everything. Without correct posture we gnarl and atrophy and plateau or all of the above lol. Sorry to comment on ur good looks I feel like it’s not safe to say such things anymore to anyone but damn you got it. 🥵🔥❤
Dear Coach!
After 23 minutes, I will turn 41.
My height is 5.7 and weight 87 KG and my belly looks a bit hanging.
Can, you please recommend me something to just get rid of this belly. Don't care if weight is reduced or no.
Luckily till now, no Diabitics, BP or anything else Alhamdulillah.
😀😁🤩🥰😍❤👍👏💪🏋♂️
I am almost (december the 9) 59 years old and I hope I can do this INCREDIBLY WORKOUT as well! I give it at least a big try!
55yo here. I broke my wrist and tore my rotator cuff last summer. My wrist only has about 40% mobility. My shoulder about 70%. I still have extreme pain in my hands, shoulder, and bicep.
I'm trying to lift to lose weight. I waisted $270 on a barbell because I literally can't do anything. When I bench press my wrist is at such a bad angle it is impossible to lock my elbow out for full extension. I can't get my hand under the barbell for squats. So I've invested hundreds more in dumbells. I just wish I could use my barbell.
commenting for the algorithm
How many days a week ?
i have a broken back whatelse can i do?
Great routine . But you say do this 3 times a week. So do you do all the exercises in this routine 3 times a week or do you switch up the exercises each day? Also you have no shoulder or triceps in this routine. Thanks
Because they're all focused on compound movements. You're working your shoulders and triceps within this routine. I add a few isolation movements on Alternate days
All you need at 60+ 👍 I ad Hanging leg lift+Back extensions+Farmers walk. Twice a week but alternate DL and SQ otherwise it gets too hard💪😝
What if your knees are shot and you care more about upper body?
What about burning fats? Will these compound movements help men over 40 to burn fats?
Come on, we are not 70... 😂
I would think OHP is more important that bench press
Doesn't that hip hinge put more strain on the lower back for safety?
👍👍👍👍
Delts, triceps?
so just another modified 5x5
Squatting with tights dude? Cmon
Warning: 63 years old went back to training hard 6 months ago - After 4 months I lost 20LBS felt awesome & started waking up with morning/midnight boners, my wife lost interest in sex at age 47 when menopause struck, be prepared to get a girl friend on the side otherwise post-40 training will cause huge frustration.
roids?
😂😂😂👍🏻👍🏻👍🏻
Dude put the barbell right on his neck while squatting... he needs a follow up video at the chiropractor
Do have workout plan for full-body
???
30 years since 10 years old 😂😂😂😂
I'll never do dead lifts again..way too easy to hurt your back
to bad im over 50.😎
Try the “Fit over 50 guy”
I think you are Recommending too much time between sets
nooooo 2 min is perfect!!!