Over 40 Bodybuilding Style Dumbbell Shoulder Workout (BOULDER SHOULDERS!)
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It is time to get some bigger shoulders, and we are going to do that with an old school style bodybuilding dumbbell workout for you guys over 40. Bodybuilders back with the Arnold times, were known for their big round shoulders. They probably only worked shoulders once a week, but they would put a lot of volume into that workout to get a huge pump and gains for the shoulders. They would need a full week of recovery because of the volume in the workout. The exercises in this workout are designed to help you build bigger and more full shoulders.
Exercise #1: DUMBBELL OVERHEAD PRESS. You can do this seated or standing, if you have a healthy lower back and good core strength then you can do this standing. Use a semi-neutral grip, which is easier on your shoulder joints. Push the dumbbells straight up in the air, and control the weight on the way down. Really focus on driving the dumbbells up in the air.
Exercise #2: DUMBBELL SIDE LATERAL RAISE. You don’t want the dumbbells going up to the ceiling, you want the focus to be going away from your body. Keep your core tight, bring the dumbbells out wide, not going any higher than shoulder height.
Exercise #3: DUMBBELL UPRIGHT ROW. Focus on starting the movement by bringing your elbows out then a slight movement up. Your elbows should not go higher than your shoulders, it is a small range of motion for this movement.
Exercise #4: DUMBBELL BENT LATERAL RAISE. Similar to the side lateral raise, except you are going to lean forward before starting the movement. This is going to help put more focus on the posterior delts/rear delts. Drive out and up with your elbows in this movement, and squeeze at the top. Do this slowly and under control for the whole exercise.
Exercise #5: DUMBBELL SHRUGS. Hold for 3 seconds at the top of the movement, you do not want it to be a bouncing movement. Shrug as high as you can, hold for 3 seconds then control the dumbbells on the way down.
Alright guys, that wraps up this video tutorial with an over 40 bodybuilding style dumbbell shoulder workout. Give this workout a try to build bigger shoulders. Subscribe to our channel for more videos on how to build more muscle and get ripped this summer!
Thanks for the video, I'm 48 and just beginning my workout and living healthy, better late than never
I started at 49, bro. Stick with it. I’ve never felt or looked better. I’ve hurt myself a few times so be careful. No ego lifting and use proper form always. Welcome to the rest of your life! Live strong.
I'm 44 and finally got a space for a decent home gym and recently got back at it. I can take all the time in the world and perfect my form, and not feel like I need to rush it, which inevitably causes injuries at our age. Gary's exercises and explanations have helped me a lot 😃 I'm mixing some weights with mostly Calisthenics and I'm seeing great results. Body weight exercises have vastly increased my strength and mobility too, mobility being an issue as we get older 😉
@@jdog3708I always ask someone in the gym 🏋️♂️ how to use a machine. Most people I meet are very helpful instead of hurting yourself. It takes you way back in your journey.
@@raynbow6 it's not the form, it's the readiness... make sure you warm up plenty and stretch and even bad form will have difficulty giving you injuries
I just started at 59
I’m 37 and this one of the best videos I came across thank you sir it’s a life changer
I'm 54 and I've been working out most of my life, just wanna say thanks because I definitely have bad joints your routines have really helped 💯💪🏽
Great video. Thanks for posting. I am 4 months post shoulder surgery and will follow this program for shoulder health.
Sorry but that’s stupid to put this amount of work on a recovery process shoulder
@@oldschoolbudapestworkout2105 Doing very light weight. In some cases (lateral movements)- 2 pounds.
You guys are solid. Solid advice , solid workout and solid lifestyle. I have been following for over 3 years now , keep up the great work.
Wow! What a great tutorial and demo! Thanks bro! God bless!!!
I like these exercises for the shoulders. The overhead and lateral raises are definitely the best ones.
What would be the difference when you do the lateral raise, but just bend the elbow a bit? I noticed that by bending the elbow I feel less stress on my shoulder and can actually use more wight and control the movement better.
You are by the far the best exponent / teacher for over 50 years of age, you make it easy to follow, so thanks.
I like this guy. Very good technique and pointers. Excellent trainer
you do a great job explaining the nuances of proper technique. that's where you have it over other videos I have seen.
Thank you for your dedication and videos that you take your time to explain. I am 64 nd usually work out for a couple of weeks and get distracted with life. Then I get back on that horse again, and again. Thanks to you and your partners I think I may have jumped over my plateau, and I thank you for that. My name is Mike and I am a retired Marine. Someday, I’m hoping to look half as good as you guys!
Gracias Gary, muy buena explicación y execelente manera de mostrar cada ejercicio. Postura, forma, cadencia y ejecución. Tengo 63 años de edad, con más de 40 años haciendo ejercicio con pesas. Eres el primero que veo explicar con este nivel de excelencia. Simplicidad, claridad, conocimiento y modestia, que solo los auténticos maestros pueden tener. Un saludo desde México.
NICE. I just turned 70 and I follow a lot of what you said already. I know now I am still working out right. THANKS. My first trip to a gym lifting was when I was 13 no machines back then.
Thanks Gary
At 62 I’m feeling better now than I’ve ever felt. Your attitude and attention to the correct form has made exercises so useful and enjoyable
I like all your workouts. It be nice to finish with how to stretch the worked out muscles. Thank you for all your workout videos.
Thank you so much! This was extremely informative and I appreciate so many of your videos. So much information i got the Pen and Paper out.
Hey Gary thanks for the good information and videos I like how you always explain things especially doing videos for us men at 40 and over
Thank you so much for this... Been apprehensive about lifting my whole life and your instructions and attention to detail have inspired me to keep on track! Thanks again 👍
Bro thanks for making these videos your system is nice and simple and really works
Well explained, perfect tutorial, thank you!
Just joined and want to change my life. Shall be watching and trying to stay determined, thanks for the motivation 🤲🏼💯
When you do the shoulder shrugs, are you tucking your chin into your upper chest?
Exactly what I was needing.
30.4.2024. After few months of lifting heavy loads for few reps (8-10) today I planned to switch to lighter weight more reps (20+) but slowly. Since it is my shoulder day I will definitelly give this a try. I always have issues properly activating medial shoulder muscile. Front and back is not an issue. Will update in a month to tell you how it goes. BTW I'm 49, will be 50 in June.
I am above 50 and these sets work out real good for me ❤ thanks!!….
Best video on TH-cam for sure you demonstrate it amazingly with detail and different camera angles for the first time in years I feel like I'm actually nailing the technique properly
I'm 28 but I do this video as I've hurt my shoulder in the past and it still is messed up to this day from lifting. But this video with lighter weights is brilliant thankyou
I love these Bowflex dumbbells because they are very easy to adjust and have a very comfortable grip. (Much easier to adjust than my old Gold’s Gym dumbbells.) My partner likes that they go down to 5 and 7.5 lbs and they go up to 50 and 52.5 lbs. The weight holders are plastic but holding up well after 6 months of use. There is no stand, so I’ve been using my old Gold’s Gym stand to make them easier to pick up from a standing position.
At 65 years old, I have also been doing weight training, and I have also created a video channel to encourage middle-aged and elderly Chinese to participate in fitness.
Hey Gary, this is a very, very good Video. Thank's for the advice with the db upright row. I think, this is very important.😉👍💪
Thanks, this will really help with my shoulder workout. I had the sets and reps right, but not the correct form. 54 now, and already seeing growth in the shoulders. This will really help!
I'm working delts tomorrow so I will give it a shot, I have injured my right shoulder quite a few times and kept training and never had it checked out, so now I can't hold the bar to do squats and have been using machines for shoulder presses
I am 1 mjnth into weight lifting. Can I still do this? And for 12 weeks or forever?
Love you man from Bangladesh ❤️🇧🇩 I try to follow your instructions ,am around 58 Year old
Gary do you take creatine or any suppliments??
Excellent Gary! Very informative as always 👏 👍 👊
PRO! Thanks! Awesome Video.
Thank you, learnt hell of alot
Thank you Sir . Iam 50 and you give me hope to re-shape my body. 💪
Just what i need . Thank you !
You're welcome!
Please do put together an old school series..
That would be great. 🏋♂️👍
U
Looking good !
Can Include this with a chest workout. If so, which is best to do first? 49 years old. Thanks
Thank you ,For sharing..
Thanks for the info! Very helpful!
Thanks
I like that with the overhead DB press, your Triceps get a workout ass well.
Another great Instructorial video. I’m going to look for the other old school videos reminds me back in the high school football team workout. Thanks bro.,
Great videos as always. But one question, do I have to this until
Failure?
Hi Gary, how many times a week should I do these old school workouts??
12:30 min 8nto the vid
Great Advice
Can i do these workouts several times a week n abiut 5 times a week. Wat u do us ever tine im bired ill lift. So about three times a day but I only do ten of each lifts n then relax. Mind u I just started n only have one baseball if lije 15 to 2o lbs
Another one of my favourite delt workouts Gary 💪
Fot a 40 yr old, is it OK to do 4 sets with 4th set being 6-8 rep range heavy?
Good basic old school workout but I don't understand the correlation with being over 40 years old unless maybe you are a novice. Also might want to add an exercise for middle & lower traps for better back balance.
Nice workout; tried it yesterday👍👍
Fantastic 😊
I'm all about it!!!!
Perhaps someone can give me some training advice for me returning after 14 year gap please?
I used to do 2 exercises per muscle group and train entire body on that day 3 times a week.
If I’m doing 4 or 5 exercises per muscle group with 3 sets of 8-12 reps, what groups should train on a particular day?
3 or 4 day routine?
If anyone can advise I’d be grateful.
OUTSTANDING INFORMATION SIR!
#THANKYOUFORSHARING
Thanks needed something new
I totally agree with the semi-neutral grip for OHP. My shoulder pain was reduced drastically.
As a 60 year old returning to weight training after 14 years, how effective is the drop weight routine to build muscle bulk?
Just watch out for the cramps,, its agony lol. I too am a 60 year old coming back to it... stick with it my friend, and you too can be as knackered as I am...
Just getting back into it, drop sets gonna make you very sore. May I suggest one set only to failure per exercise. Some advanced lifters still do that. Seriously tho I am 60 as well you might even not go all the way to failure at first. I kept overdoing it when I returned after a layoff, got too sore, quit.Not a personal trainer tho.
@@geraldfriend256 Thank you for your reply. I keep trying to forget that I’m not 25 any longer.
I'm going to try #3 tomorrow!
Very good and sound advice for us old buggaz 👍👍
I'm 60 years old, and I do these exercises. I'm looking pretty good for my age. I just can't shift the belly fat
That’s me too😆
Tell me about it. For my first 45 years, I couldn't keep any weight on me, then I unfortunately contracted Lyme Disease, and it totally screwed my metabolism, not to mention my overall health.
It's hard to work out when you have no energy, so I force myself, and I do what I can. I'm 61 now and still have Lyme, and I'm also 20 lbs. overweight. The lifting has restored some muscle mass, but the damned gut just won't diminish, even with a 20/4 IF window.
I keep my calories between 1400 and 1800 daily, and I eat pretty damned clean, but it hasn't moved the needle for me.
I did go from 170 to 160 initially, but I'm a small guy, my weight shouldn't be more than 140, so now I'm stalled for the past 3 months.
I'm incorporating HIIT and regular cardio along with at least 3 weight lifting workouts per week, but I think I've got some thyroid and adrenal problems because of the Lyme, and that could be holding my progress back.
Anyway, thanks for providing much needed motivation. As you know, after 60, this stuff is hard to maintain.
Drink more beer....💪😎🍺🇳🇿
They do say, "the fastest way to get to a man's heart is his stomach."
@@094340 hey, try intermittent fasting and keto diet. Working out with anabolic live videos and doing the above. Lost at least 40 pounds. 62 years old. definitely works.
very good job, many thanks & appreciate for your great videos
Back to Basics, IMPROVED!
Perfect addition to my routine.
Age 64
How I reduce my belly, pls help me to reduce the belly ❤️
Best
Good video I liked it 👍
Thanks Gary.👍💯❤.....any videos of remidies of bicep pain when curling? It's been weeks, I may have ego lifted😄😥but geez, forearm hurts, elbow, bicep hurts etc. Anyone?
Thanks for this Great Information and your Awesome Videos. And Yes....it would be Fantastic if you could put together an Old School Series that could be done from home! Would love to see something Old School for the Lower Extremities!! Thanks again.
Anabolika ist gut........... DECA DURABOLIN 50 👍👍👍👍👍👍👍👍👍👍
TRT it does a body good 👍🏼
How many sets and Reps?? Please advise. Thanks
Always the same. 3 or 4 sets with 8 to 12 or 15 reps...
Very well said sir about this topic and about this shoulders workout and keep it up and keep training hard and be strong always and stay safe and stay healthy and be positive and happy always but never give up on your dreams and take care
Why don't you want to do a full extension at the top of the movement?
Great 🙌
How about telling the viewers what gear your taking Mr Anabolic?....The first thing to pop when your start gear are the shoulders. Try pausing your reps at the contracted part. It makes a big difference.
Holding that for 3 seconds makes more sense than doing it quickly !!!!
I like how He keeps saying for Older Guys.
That’s Me. Older guys.
and tell me about the steroids that you consume
When it comes to shrugs, it depends how heavy the dumbbells you're shrugging are. Can't hold 75+ lb dumbbells for 3 secs.
Dont see what it has to do with over 40 but never mind that. All those tops are a matter of opinion and I would t do what he's shows as upright rows with your elbows on the side or even behind you is just not healthy for your rotator cuffs .also the bend over row is more an upper back exercise. And so on but I guess it will work the targeted muscles no matter how you do it it's just about how little streets you have on your joints . And how healthy you keep them in the long run
at 8:03 you never want to bend over with weight. It's bad for your back.
Five exercises, 13:29 minutes?
These exercises work best if you're on steroids like this guy is
Damn you came to watch the video just to talk shit
If you’re beginner this is not the workout routine for you
👍❤️
👍🏽👍🏽👍🏽
👉👉👉👉🙏🙏🙏❤️❤️💯
😀😁🤩🥰😍❤👍👏💪🏋♂️
Too much talking...
Sorry, almost everyone worked their shoulders twice a week, three times a week when preparing for a contest. I know of no bodybuilder, until the modern era, who worked their shoulders only once a week.
Love your videos, workouts, and knowledge. You guys definitely know what you're talking about...but for the LOVE OF OUR EARS, PLEASE, I BEG OF YOU, GET RID OF THAT AWFUL, ANNOYING, NAILS ONA CHALKBOARDESQUE BACKGROUND MUSIC!!!
Why do you need ANY background music at all? Just let us listen to your explanations, and instructions. Your older videos never had such awful, and annoying music. 🤬😠
too much talk!
Why do soo many fitness people when attempt to school us on how to build bigger and stronger muscle groups have small muscles that their telling us how to build.