Just turned 69 in June. Currently working as a pseudo-personal trainer with people in their 60s 70s and 80s. I love it and they love it and I’m bringing resistance bands into our training. But this man knows his stuff and he’s very efficient and I’m going to be bringing some of these exercises into my training as well. Very grateful. You’re a kind man with all your explanations.
Not only am I 51, but I have the double challenge of having MS. The MS has mostly impacted my right leg, but has now moved to include my left. I think these 3 exercises could really help me to focus on building up more leg strength, something I certainly need more of to help with balance. Thank You!
I went to the gym for my legs day and it was closed😢. So I went home to my dumbbells and bench. And I did the exact 3 exercises listed here. Wow. Thanks for confirming. I’m 58 and still building. Keep it up 👍
@@dontreadmyname4396 Unless you really are under the range, it does have side effects, but not too bad. Big thing is that it is a pain in the ass, and really doesn't do what you think it is going to do. You have to "stack" and use other various hard to get supplements to get the huge gains. My 2 cents.
@@dontreadmyname4396 Also my experience is that it is not worth the 5-10% difference that it MIGHT make. Just working out regularly is almost all of it. I know I will get arguments, but that has been my experience. I was off of it for about 6 or more months, and I noticed NO difference. Now I have to take it because my body doesn't make it like it used to.
Great vid. 61 now....lifelong gym rat. I wear the clothes from my 20's with similar muscle mass but can only push/pull 1/3 of the weight . Been doing these workout for a few years, great on the joints! Also, recommend supersetting....as it quickens the workout...but more importantly, seems to get the heart rate up better and create better/faster/harder muscle burn/breakdown. I only work a muscle once a week now, added a tiny amount of creatine daily (1.2 mg)...and I'm staying in great shape, if not actually adding some muscle to chest and bi's. I'm blessed.
Great video, thank you. I just turned 50 and have lifted since I was 15. I do more yoga and HIIT now but still need exercises like this to keep my muscle. One suggestion all TH-camrs can apply is to sum up at the end, repeat the 3 exercises names and a fact about how to do them. Other videos I’ve seen write them in their comments section which is helpful too. Thanks again
Curious about placement of the dumbbell in the split squat. Instructions was opposite of working leg. The working leg is the one not resting on the bench but the demonstration showed the weight next to the working leg. ?
Question at 3:45, you start talking about contralateral loading the working leg. So, is that right foot down, right hand with weight or right foot down left hand with weight? TIA.
You channel is better that all the rest. You are a knowledgeable and humble man. I never LOL but the short humor parts are appreciated. All these channels contradict each other and spend most of the vid telling you how great they are. All of this vanity and seriousness just doesn't look good on a man. You get right to the point and are easy to understand.
Awesome! I am 47, and Romanian deadlifts used to be my most hated exercise. Now I do them regularly at home, and I use a storage box from Home Depot to do them. I definitely feel the change.
@@Fitness4London What really changed things for me was a simple interval timer. I force myself to get up at the crack of dawn and go to my mat, and set the interval timer for 60 min - 60 exercises. That's the only time I can afford before my work and before my day starts! Strange to say, but I would say it's the timer that helps me keep on schedule :) I put on any clean workout clothes really fast, then I hear the beep, and just do it.
Wow this is a very excellent and brilliant content bro making this content about the best 3 exercises with dumbbells for legs and keep it up and keep training hard and be positive and happy always
Three simple exercises easily done at home. Plus, clear and concise instructions as to how they can each be modified to target specific leg muscles as desired. Great explanations and really great video with no wasting of time. Thanks!
hey i love this video, thats all i have right now is dumbbells, im 50 and still working out but man no matter what my knees have gotten weak, i walk everywhere but still cant seam to get my legs stronger, thanks akot, im gona hit it hard with everything ive learned in this video!!
Good stuff! 45 and still getting it. They main exercise that got my hamstrings to fill out the back of my shorts or pants are pointed toe leg curls. Tempo 3:1:1, 4 sets of 15,12,10 finished with a triple drop set 10,10,10. One other hammie exercise and they're smoked.
I'm 42 and still do all the penitentiary workouts I learned while away at school, push-ups, pullups,dips, leg raises and Mike Tyson squats everything 50 down 30 down 20 down, I've moved up though from pillow cases full of magazines to dumbells at home, so I'm definitely gonna try these three, stay riot ready out there fellas. 💪
If you're going to work any part of your body I think it should be legs.. They are often overlooked or skipped. Very few people like leg days because it's the hardest and most exhausting day of the week. At least for me, but I never skip them! 😂
A way I got to love squats and deadlifts, were to first get used to doing non-weighted asian squats, about 20, and able to stay in that low squatted position for 20 or 30 seconds. Lunges used to be very painful, but then after doing them for a while, I realized it was more the tightness and lack of balance that was making them hard, but after a few weeks of doing them, my balance improved and I loosen up too. One exercise I can't seem to get into and that I really want to do as a runner, are bulgarian squats. I have tight calves and when I place my foot on the bench, it shortens my calf muscle and my feet painfully cramp up. I'm still trying to get them loosened up and I'm jealous when I see people doing them in the gym!
Thank you for the great video. Bulgarian split squat triggers my sciatica nerve pain every time I try it and it takes days to settle, any advice? Thank you in advance!
The blue Alpha man is the best part of your vids. I save most of them because I can't remember the finer details of the exercise. He is a good contrast of the right way v. wrong way. I can easily see where I might be going wrong. There are thousands of these vids but they all take themselves too serious. ALL good vids. Btw, does he sell merch? How much for pants like that? How bout just the sweat band? Thanks. BTW, I followed your vid about 4 years ago about 3 upper body areas, WORKS great for me.
3:50 it's mentioned to hold weight the opposite side of working leg. But it's not demonstrated that way. Anybody else caught that? Or I'm I missing something 🤦♂️
I would have thought the working leg in the contralateral Bulgarian split squat would be the grounded leg therefore the dumbbell would be in the hand on the side of the rear-elevated leg!! The movement shown is ipsi-lateral!
Very Good Information! Regarding the entire video; And the information, on the seated calf raise machine.. I'm always appreciative of updated information.. Thanks Guys! 🦵👍
I had the same AirMax as the guy in the video demonstrating! Great video, and as a sports scientist I particularly appreciate the reference to journal articles. Again, a really great video.
Great info bro . That dude with the bandanna is a trip . I like the info that you throw out about just 3 or 4 exercises for each body part makes training fast and effective
If I use weights that are heavy enough for deadlifts, my wrists start to hurt. Therefore I'm trying the kickstand deadlift so I can load one leg at a time. What do you think about that? Thanks for an awesome video.
These three exercises are a fantastic combination for sure. When I was a kid I had a funny bouncy walk where I would rise up on my tiptoes on each step, no idea why. The result is that I have very muscular calf muscles.
Great video s bro,! Lov the way u teach for correct form and results. Then back it up with the latest med study's.thats awesome to me cause gym rats have all this jargon with what's best r how it's done☹️ also I like u narrow things down to target muscle groups. Great coaching thanks for ur learning and re education
Very informative. Thank you .Could you, Please, not forget to add a red cross whenever the guy in blue who demonstrates the wrong way of doing the workout .Because sometimes he is showning doing stuff wrong but there is no red cross to indicate it is wrong and therefore the wrong way of doing the work out may stick to the viewer's memory.Thanks again.
Thank you for the great information, especially men over 40. And here is the question that what is the red tee brand name that you are wearing? Since I hit in my 50s, I can't wear a tight crew neck tee.
Muscles: Every Man’s Dream is pure gold! It’s helped me see real results and stay focused on my goals.
Man you guys are spamming this ebook everywhere eh?
1) Bulgarian Split Squat
2) Romanian Deadlifts
3) Single Leg Calf Raises
wow, that’s exactly what I’ve been doing (+tib raises)
Thanks for summarizing and saving me time. This list is too basic to merit a video over 2 minutes.
@@agathahearth tib raises are so underrated. Great for athletes and they put less stress on your knees
@@mikecurtis11 actually the variations on the first 2 was worth watching the entire video. Learned something i did not know at all
🎉🎉🎉
2:08 bulgarian split squats
4:11 romanian deadlifts
5:57 single leg calf raises
Just turned 69 in June. Currently working as a pseudo-personal trainer with people in their 60s 70s and 80s. I love it and they love it and I’m bringing resistance bands into our training. But this man knows his stuff and he’s very efficient and I’m going to be bringing some of these exercises into my training as well. Very grateful. You’re a kind man with all your explanations.
Not only am I 51, but I have the double challenge of having MS. The MS has mostly impacted my right leg, but has now moved to include my left. I think these 3 exercises could really help me to focus on building up more leg strength, something I certainly need more of to help with balance. Thank You!
I went to the gym for my legs day and it was closed😢. So I went home to my dumbbells and bench. And I did the exact 3 exercises listed here. Wow. Thanks for confirming. I’m 58 and still building. Keep it up 👍
If i were you from closed gym i would have went to pizza shop 😊
@@TerminalXception lolololo
Sounds like you had an epiphany and can now start saving your money. No need to pay for a gym membership when you can do the work at home.
Man over 40 here. My testosterone levels are low at 398ng/dl and I'm still building muscle at my age. Dont lose hope guys! Keep blasting the weights!
buy testosterone and self trt, is cheap asf
That is on the low side but not out of the range, I recommend staying away from TRT, even if you could get it. Good luck, continue the good work.
@@rockshot100 and why would u recommend staying away from literally helping yourself?
@@dontreadmyname4396 Unless you really are under the range, it does have side effects, but not too bad. Big thing is that it is a pain in the ass, and really doesn't do what you think it is going to do. You have to "stack" and use other various hard to get supplements to get the huge gains. My 2 cents.
@@dontreadmyname4396 Also my experience is that it is not worth the 5-10% difference that it MIGHT make. Just working out regularly is almost all of it. I know I will get arguments, but that has been my experience. I was off of it for about 6 or more months, and I noticed NO difference. Now I have to take it because my body doesn't make it like it used to.
I really like this over 40 videos
Thanks😊
I still got 4 years before I'm 40 but I'm starting to watch videos like this early. Glad these are exercises I've been doing already
2:08 Bulgarian split squats
4:11 Romanian deadlifts
5:57 Single leg dumbbell calf raises
@@BojanMilic84 haha, you caught me! I don’t like doing calf raises. Lolololo. Thanx for the content man, you look awesome.
@ril850 yeah . Save study for the end of vid , or provide , time stamp so we can go directly to exercises 🤔🤷♂️🙂🙂
Great vid. 61 now....lifelong gym rat. I wear the clothes from my 20's with similar muscle mass but can only push/pull 1/3 of the weight . Been doing these workout for a few years, great on the joints! Also, recommend supersetting....as it quickens the workout...but more importantly, seems to get the heart rate up better and create better/faster/harder muscle burn/breakdown. I only work a muscle once a week now, added a tiny amount of creatine daily (1.2 mg)...and I'm staying in great shape, if not actually adding some muscle to chest and bi's. I'm blessed.
Very impressed, keep going!
Same here at 64
Great job lazvt. I’m a little better but I’m 55- I’m the same weight I was when I got out of the Army, too. Hope to maintain it like you.
Even though I am a woman over 60 I still learn a lot that I can use from your channel. Great job every time.
Cool! Though, I'm a guy nearly 70, i like to know that all varied types of people are keeping fit.
I like how you talk, how calmly and relaxed you describe everything with great Know-how and expirience. Always top videos! Greetings from Germany!
reading a script and talking like he has a stroke
Step ups with dumbbells are great for poster chain as well
Great to see a focus on leg strength for those of us over 40. These exercises seem simple yet effective. Can't wait to try them out.
I'm almost 40. This channel is pure gold for me. Thanks for all the tips and knowledge.👌👍🤟✌️🤘
Great video, thank you. I just turned 50 and have lifted since I was 15. I do more yoga and HIIT now but still need exercises like this to keep my muscle. One suggestion all TH-camrs can apply is to sum up at the end, repeat the 3 exercises names and a fact about how to do them. Other videos I’ve seen write them in their comments section which is helpful too. Thanks again
Curious about placement of the dumbbell in the split squat. Instructions was opposite of working leg. The working leg is the one not resting on the bench but the demonstration showed the weight next to the working leg. ?
Question at 3:45, you start talking about contralateral loading the working leg. So, is that right foot down, right hand with weight or right foot down left hand with weight? TIA.
Today u will do what others won’t, so tomorrow u can accomplish what others can’t.
You channel is better that all the rest. You are a knowledgeable and humble man. I never LOL but the short humor parts are appreciated. All these channels contradict each other and spend most of the vid telling you how great they are. All of this vanity and seriousness just doesn't look good on a man. You get right to the point and are easy to understand.
Awesome! I am 47, and Romanian deadlifts used to be my most hated exercise. Now I do them regularly at home, and I use a storage box from Home Depot to do them. I definitely feel the change.
Yeah!!!
How do you motivate yourself to do home workouts? Most people struggle with this. Interested to hear!
@@Fitness4London What really changed things for me was a simple interval timer. I force myself to get up at the crack of dawn and go to my mat, and set the interval timer for 60 min - 60 exercises. That's the only time I can afford before my work and before my day starts! Strange to say, but I would say it's the timer that helps me keep on schedule :) I put on any clean workout clothes really fast, then I hear the beep, and just do it.
@@mrsbootsworkouts Great tactic! Adds focus and structure.
Wow this is a very excellent and brilliant content bro making this content about the best 3 exercises with dumbbells for legs and keep it up and keep training hard and be positive and happy always
How much u paid to make comments?
You guys have the some of best content available! Science supported and my man with the tie dye is wild! Lol
No bs, good and to the point. Subscribed
Goblet squats, RDLs, & calf raises with a heavy kettlebell is all I do & it works.
Thanks ever so much; precisely what I was looking for and had missing in my fortfolio of video trainings - cheers!...
Three simple exercises easily done at home. Plus, clear and concise instructions as to how they can each be modified to target specific leg muscles as desired. Great explanations and really great video with no wasting of time. Thanks!
This is great! I am slowly building out my home gym setup and I am limited on equipment, so this is super helpful.
hey i love this video, thats all i have right now is dumbbells, im 50 and still working out but man no matter what my knees have gotten weak, i walk everywhere but still cant seam to get my legs stronger, thanks akot, im gona hit it hard with everything ive learned in this video!!
I've always liked the Bulgarian Spil Squat, the amount of time under tension would give me a good pump.
Good stuff! 45 and still getting it. They main exercise that got my hamstrings to fill out the back of my shorts or pants are pointed toe leg curls. Tempo 3:1:1, 4 sets of 15,12,10 finished with a triple drop set 10,10,10. One other hammie exercise and they're smoked.
GREAT VIDEO THANK YOU! I USE KETTLEBELL FOR THESE ✌
Thanks, this is very helpful.
Dear Sir
For me ... This video is outstanding instruction. Many thanks!
Always such good advice. But I wish there were “shorts” that just concentrate on the exercises themselves so I could take the routines to the gym!
Thoughts on Goblet squats vs Bulgarian split squats?
I'm 42 and still do all the penitentiary workouts I learned while away at school, push-ups, pullups,dips, leg raises and Mike Tyson squats everything 50 down 30 down 20 down, I've moved up though from pillow cases full of magazines to dumbells at home, so I'm definitely gonna try these three, stay riot ready out there fellas. 💪
If you're going to work any part of your body I think it should be legs.. They are often overlooked or skipped. Very few people like leg days because it's the hardest and most exhausting day of the week. At least for me, but I never skip them! 😂
I usually dread working out legs as well, but once I get started, I'm good!
It cracks me up how many guys I see in gyms or out and about who have big chests and arms, but skinny toothpick legs.
A way I got to love squats and deadlifts, were to first get used to doing non-weighted asian squats, about 20, and able to stay in that low squatted position for 20 or 30 seconds.
Lunges used to be very painful, but then after doing them for a while, I realized it was more the tightness and lack of balance that was making them hard, but after a few weeks of doing them, my balance improved and I loosen up too.
One exercise I can't seem to get into and that I really want to do as a runner, are bulgarian squats. I have tight calves and when I place my foot on the bench, it shortens my calf muscle and my feet painfully cramp up. I'm still trying to get them loosened up and I'm jealous when I see people doing them in the gym!
Thank you for the great video. Bulgarian split squat triggers my sciatica nerve pain every time I try it and it takes days to settle, any advice?
Thank you in advance!
I’ve never gotten good results with heavy calf raises. I need high rep (25+) sets with insane burn to see growth
SG Kobe Bryant did not possess large calves, and neither do you by the way.
The dude demonstrating the exercises should get a medal for facial gymnastics.
“Opposite the working leg” video showed same side as working leg. Do I follow verbal instruction or video example
It's refreshing to see a workout that doesn't require a lot of equipment. I'm definitely going to incorporate these into my routine.
Wasn’t that an ipsilateral Bulgarian split squat while describing a contralateral?
Where do you get your apparel? I like the short sleeve cut that shows off the bi's. Thanks!
Thanks so much Bro those over forty videos are really a great help to my workouts! ❤️
42 , history of low back issues. I needed this video.
Thank you for this helpful video.
Question: how many sets and reps should we do?
EXCELLENT ! Thank you !
I LOVED IT, THANKS!
Great video all double 😊
4. I think i would add the reverse nordic
The blue Alpha man is the best part of your vids. I save most of them because I can't remember the finer details of the exercise. He is a good contrast of the right way v. wrong way. I can easily see where I might be going wrong. There are thousands of these vids but they all take themselves too serious. ALL good vids. Btw, does he sell merch? How much for pants like that? How bout just the sweat band? Thanks.
BTW, I followed your vid about 4 years ago about 3 upper body areas, WORKS great for me.
search d and f clothing ... it should still be there
3:50 it's mentioned to hold weight the opposite side of working leg.
But it's not demonstrated that way.
Anybody else caught that?
Or I'm I missing something 🤦♂️
Thank you so much for your videos guys
I would have thought the working leg in the contralateral Bulgarian split squat would be the grounded leg therefore the dumbbell would be in the hand on the side of the rear-elevated leg!! The movement shown is ipsi-lateral!
Thank you for sharing this info.
Interesting. I do these 3 exercises for my legs. I'm 38 this year.
Very Good Information! Regarding the entire video; And the information, on the seated calf raise machine.. I'm always appreciative of updated information.. Thanks Guys! 🦵👍
Great info brother thanks
Thank you for sharing this message.
Thank you! Any suggestions for hamstring exercises with dumbbells?
Dumbell RDLs are a hamstring exercise and the hamstrings will be worked during split squats
RDLs without bending your knees.
I had the same AirMax as the guy in the video demonstrating! Great video, and as a sports scientist I particularly appreciate the reference to journal articles. Again, a really great video.
2:00 Bulgarian split-squat
4:00 RDLs
6:00 Calf-raises
At first I thought “I don’t really care about the research details…” but I continued watching and learned quite a bit in the end ! Thanks bud 💪🏼
Great info bro . That dude with the bandanna is a trip . I like the info that you throw out about just 3 or 4 exercises for each body part makes training fast and effective
I hold the dumbell on the same side as the working leg during Bulgarians because I heard it activates the core and glute more and i feel it
Thank you so much for this. I was looking for how to activate all leg muscles and build strength without having to do 32 different exercises.
Very informative. Thank you. These seem to hit the back of the leg. What about the quads? Would you recommend Sissy Squats?
I'm 51 and now I have the best legs ever, very useful tutorial.
Thanks for an excellent video
I just wanted to say "thank you." Your videos are informative as they're fun and motivating. 💪
Luv this channel!🤜🏽💥🤛🏽
Thank You for the video 👍🏽
Do goblets with narrow stance . Longer range of motion higher intensity
Good video. Thanks
Bulgarian Split Squat are amazing, great for glutes and quads. Been doing them for years.
If I use weights that are heavy enough for deadlifts, my wrists start to hurt. Therefore I'm trying the kickstand deadlift so I can load one leg at a time. What do you think about that?
Thanks for an awesome video.
Great stuff! Keep it up.
Thank you so much
2:49
4:19
7:00
These three exercises are a fantastic combination for sure. When I was a kid I had a funny bouncy walk where I would rise up on my tiptoes on each step, no idea why. The result is that I have very muscular calf muscles.
Me too I swear, my coach called me “ High Pockets” cuz of my walk 😂
Great video s bro,! Lov the way u teach for correct form and results. Then back it up with the latest med study's.thats awesome to me cause gym rats have all this jargon with what's best r how it's done☹️ also I like u narrow things down to target muscle groups. Great coaching thanks for ur learning and re education
Thanks for the info. I’m on it
The single leg squats with the bench are legit AF. Instantly felt more stress made to the quad.
These are good simple exercises. All I have right now is dumbbells so thank you
Just tried those Bulgarian splits last leg workout, will keep them in
On the Bulgarian Split squat why not hold a dumbbell in both hands.
Great video! What kind of abdominal brace do you recommend? A regular powerlifting belt?
thanks for the video
Wow, ayos maittama ko na Ang legs work out ko bro, salamat!
Thanks for sharing this Sir
Good job demonstrating. No unnessary lecture.
Very informative. Thank you .Could you, Please, not forget to add a red cross whenever the guy in blue who demonstrates the wrong way of doing the workout .Because sometimes he is showning doing stuff wrong but there is no red cross to indicate it is wrong and therefore the wrong way of doing the work out may stick to the viewer's memory.Thanks again.
thanks for sharing this bro!
Thank you
Thank you for the great information, especially men over 40. And here is the question that what is the red tee brand name that you are wearing? Since I hit in my 50s, I can't wear a tight crew neck tee.
44 and recovering from a torn ACL. This is great for my rehab and beyond. Thank you!!
I like this. Nice content.
Thanks 🙏