My Top 3 Workout Tips for Men Over 40
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- เผยแพร่เมื่อ 16 พ.ย. 2022
- Fitness Trainer Al Kavadlo shares his top three workout tips for men over 40:
1 - Exercise Daily
2 - Follow an Upper Body/Lower Body Split Routine
3 - Keep Your Workouts Short
Check out Al's program Old Man Strength for more: www.fortifytraining.com/offer... - แนวปฏิบัติและการใช้ชีวิต
Get Al's free fat burning video guide for more: www.fortifytraining.com/get-shredded-free
As a 50 year old man, I tried everything Al....PPL , upper/lower etc.... made adjustments to volume /frequency.... what simply works for me is full body only .... 3 times a week... 6-8 sets per body part per workout.... I never train to failure but close enough in the last set (2 RIR) .... I only do pull/chin up, dips, push ups and bodyweight rows... with squats and leg raise occasionally....I do my reps slow with control each rep with full ROM taking 2 to 3 seconds... I never do fast movements... no kipping no jumping... I am very strong and muscular looking like natural bodybuilders... I never lift weights because it just doesn't feel right to me at my age.... I am very strong and I don't want to get injured under heavy barbells... I'm not trying to build more muscles ... and yessss... calisthenics can really make you jacked if high reps are done with slow controlled movement keeping the muscle under tension AT ALL TIMES... slow perfect reps can build amazing muscle and strength ... I never do weighted calisthenics because of the same reason as barbells/dumbbells.... but I know perfect high reps made me strong enough to lift additional weight in my calisthenics....I learned a lot from your videos and I believe that every one should listen to their own body and find a sweet spot about training without forcing themselves too much... it's a long way and we should be safe and steady improving slowly and constantly... human body can do amazing things but up to a point... benefits from extreme skills really very limited... there is diminishing return in every aspect in life..We can build a decent athletic body with calisthenics without .running the risk of injury....thanks Al... that you've put great deal of heart and effort for years into teaching people about calisthenics that every body appreciates in the community....pure heart and hard work....👍
so at least 24 sets a workout?
Pull Up, Dips, Rowing, Push Ups... each 3 sets... total 12 sets... you gotta finish in 30 - 40 min... if you do more, you will have a bath of cortisol which means fried CNS ( Central Nervous system) lower testosterone and less muscles... Intensity is key closely related with volume... do each rep slow and under control... taking 2 seconds... this will make you super strong.... Do your reps even in all 3 sets... don't go like 10 - 8 - 6 reps.... go like 8 - 8 - 8 reps... the first set should be easy and the last set you can go to failure if you are young enough... at my age, 2 reps in reserve before failure is better.... 24 sets per workout is too much... this workout volume is mostly junk volume, no benefits but requires a lot of recovery time.... an ineffective way of training.... Al is right about workout time... should be 40 min at most... more than that your hormones start to change in a bad way....
@@cheerfulheartdeepmind685 I am 57 and still feel the need to do shoulder presses, plus direct exercises for the triceps, biceps and forearms. Trading PPL twice a week. I do have joint pain now so have lowered the weight on dips and shoulder presses and do more reps, under control. I like micro workouts to split it up. Don't you do legs much then?
@@me3899 i hope I don't get old plz one day:(
Hey I'm 46 do weighted calistenics, full body 3 times a week but now there's toomany reps and sets ,takes about 1.5 hours.any tips?
Been lifting weights for over 45 years. Won several state bodybuilding championships and am the age of 63 and hadn't let up!!💪👍🤠
Nice
Exactly....Im going to disagree with his 30 min of strength training a few daya a week...@46 inwould lose muscle if thats all I did....one muscle group can take 30 min.
I hear you man. If there were a bed and table in the gym, I would live there. The gym is very addicting especially since retiring. Keep grinding
You want a cookie?
Yea this 'over 40' dudes limit themselves.
I'm 51 and workout about 5 times per week. I just focus on lifts that I like. Typically upright rows and military press. I'm not training for sports, so I do what makes me feel good and it keeps me motivated.
This advice is excellent. I do this, I'm 65 and in great shape. Amen, Brother!
I do pull-ups, pushups, dips, squats, every other day. 300-500 reps total. I'm 64 years old. Ex natty bodybuilder. I go to the playground and do all my workouts there. On OFF day, I walk 2-3 miles a day.
I'm 44 and have been training since I was 14. I don't consider myself an "old" man. I actually find him very patronising. I'm training as hard and heavy as ever. I've never considered my age, just get on with it.
Same here, bro.
Same here.
Same here this guy sounds like he is talking to an old lady at a nursing home
I feel like he’s talking to guys like me. Not you. I have trained and lifted since I was a teen but the last 6 - 7 years since my last two kids have been born I have been very sedentary. It is very much past time to get back to it.
lol…just because u don’t consider it doesn’t make it true
Nearly 62yo and I clamber up the height of Mount Everest at least once a week. I was nearly obese 3 years ago when I started (BMI 28) now my BMI is just under 21. So exercise about 6 hours a week on a couple of different climbing machines. Full body workout plus cardio. Low impact, which is great as I have joint problems which cause me pain walking, sitting, sleeping but not when climbing.
Strangers think I am in my 40s.
Great to see older guys in shape. If you ain't had a serious injury or time off training then you don't know what true health is!
Im 39, literally look and feel like im 25. My favorite exercise is walking 2 miles while fasting, shirtless soaking the morning sun and making stops to do pushup, about 200 of them in total. The most important part is being consistent, so doing an exercise that you enjoy is fundamental. Do something that you like but do it for fks sake, no more procrastination, no more being lazy like every body that seem like they run on 10% battery. If you are over 40 and being lazy just wasting away, I am your wake up call. The freakin clock is ticking and you are still young enough to do many of the things you will regret not doing if you don’t energize now and start being the baddest mf you ever been.
Update: I’ve been lacking for about 2 months and not sticking to this routine as well as my healthy routine that I had and I am feeling it. Exercise and having high energy makes me enjoy life 2x more.
I'm glad you're not solar challenged, the sun does amazing things.
Mf Rock n‘ Roll, bruh!!!
🤟
Good advice bro
If you still struggling
Go AGAIN MY G
🙏
You don’t look 25 buddy. Hate to break it to you.
Bro I have been following your stuff for decades and suddenly when I think about your stuff again you pop up on youtube let's gooo
Al Kavadlo, true legend. Following his videos for many years. Great work Al 👍
Best advice on TH-cam
40 isn't old 😂😂😂
Yes,it is middle aged,not old
👌👌👌😜
well its not young either
Thanks, Al! You and Danny are always on point.
Wow! First! Great tips, thanks Al 👊
Thanks, I just got your message,big respect!
u so lit Al...appreciate u fam
Thanks
Great content.👍
I do one.hour a day , sometime light not over heavy , i,m 53 snd i,m ripped ans feel great , i use shilajit and celtic sea salt and i drink hydronized water everyday , i have energy like u,m 20 again and i dont get any fatigue.💪
Great advice! I'm 70 and train 5 days per week on a functional trainer with leg attachments, adjustable barbells and pushup handles. My split is arms - legs - off - chest & back - legs - off - repeat...off days include a short 15 minute ab routine
Thank you !!!!!
Awesome man thank you
Great advice 👍🏾
Great tips, thank you
I'm 48, and I train every day. I do 5 resistance days and 2 HIIT days. I also run 5-10 k every evening. I don't consider this to be overdoing it.
Yeah... Looking at channels like Strong And Conditioned and the Busy Dad, I don't think guys over 40 have to worry about training too frequently.
Before workout diet in home which it's best say me
get off the TRT, bro
The Voice Of Wisdom when it comes to training.
He is Al Kavadlo...and we're working out!!
Just turned 63, bought a pair of adjustable DB's last year, hitting them twice a week for upper body, once a week for my legs. Also, taking long walks and hikes in between, I can no longer run bc of my knees and hips. Need to drop about 30lbs, so I have a lot of work to do. Thanks for the shortie.
Excellent!
Great advice.
I'm 47 & I'm a calisthenics guy.
Great advice! 👍 Thanks
Al is fantastic, and very scientific with his advice.
Excellent tips great Channel
Awesome advice as always
These are great tips 👌
Happy birthday to me..just turn 40 and I feel the pain trying to overworked myself. Glad I bought your program "OMS" before turning 40, lol....
Great tips...glad I look you up this past couple of months ago and transition my mindset. I can't do what I done in the past but glad I don't need to. Thank you Al.
Throw in intermittent fasting! Daily 2 mile morning walks, 3-4 days weight training, afternoon walks on the beach, and surfing 🏄🏼♂️… 54 years old going on 30! 💪🏻
Very good tips, thanks for share
great tip mate. cheers 🇬🇧
Fantastic advice, old man strength for the win!
All good advice, as I am 52 and been going to the gym all my life
This is the advice I followed in my early 20s - I’m in my mid 30s now and still train this way.
Bravo Sir thank you
Great advice buddy!
agree with almost all this.
I recommend push/pull over upper/lower. So Bench, Squat, Overhead Press are push and Barbell Row and Deadlift are pull. Can do them Monday and Thursday for a good amount of rest. If you do the proper very high intensity on those days, 2 days of strength training is honestly enough.
Thank u. I’m 37 but I only live with one kidney and lots of injury due to internal bleeding and surveys. I was already finding it hard to keep up with younger guys routine.
63 YO weight training 5 days per week (Mon-Friday), daily walk 3 miles and twice per week HIIT.
Respect brother for the tips
Well said
Top advice
thanks for the solid video learned sumn new 🤙🤙
I like that you are here for men over 40 - you look great. Any tips for women over 40.
Whatever works for you. At 40 I upped my training to 5 times strength training a week + 2 times cardio. I sharpened up all my prs at 40+ doing a bro split. I have never looked better or being stronger than I am now, being 42 today.
I'm 42...yeah....subscribed.
Agreed
Niw this dude is for real. About time someone said some stuff that was right. I’m 62 and over do it on a regular basis. I’m a coach and sometimes I don’t take my own advice, but this guy is dead on good job brother.
Appreciate your shurt vedios with no music in great job keep going
This is important for everyone in my opinion. I started lifting seriously around 16 and now I’m 20 only strength training 3 days a week. I’m working on making a 4th day for explosive training like running and jumping. I can’t even begin to tell you how important it is to do something everyday.
Estás genial te felicito
Good Tip! I over did it with multiple days doing squat and back and ended up throwing my back out. most uncomfortable feeling ever
Man i just cant find the time becuade office work. I'm done by 6 then have feed my son get his homework in order help him get ready for school the next day i get free by 9PM.
I dont sleep before 11 and wake up by 7AM.
nice!
I'm 58 and do a 6 on 1 off split, each workout is about 1.5 hours. I'm also a shift worker doing 12 hour shifts. I have no problem with recovery but have been working out for years.
44 and I find it hard to take days off. Doing less frequent strength training has been amazing and you get the same results. Running cycling hiking everyday. I do everything outside and haven’t been in a gym in decades.
I fully agree with the daily training, for the it's the only way, gotta make it a lifestyle.
Hey I like your advice and this is kinda what I do already,I just dont push a lil harder like I think I need ,except my running I over did it and now I'm injured ugh,but goid advice thank you
Thanks for this I need it. I’m just now starting to be healthier. At 57 and 250+ at 5’10”, it feels like I’m an ocean liner ship at sea trying to do a 180 degree about face.
Hey Al! Any plans to release a Kindle version of Old Man Strength? Big fan over here from Vegas.
Sound advice, I can relate, started splitting upper body Lower body kettle bell training as could barely sit on the toilet nxt day after squats😅
I aint ripped but feel fitter and lost a tonne of weight eating less processed and more balanced meals 15mins weights with a 1hr 30 walk
Im 58, and can. Whoop on 20 year old on the bike, BUT only w rest and recovery. A few days of hard effort and no rest and im weak. It takes a LOT more time to recover as an older athlete.
I use the TRX and Rip trainer. I'm getting stronger and I spend a lot of time at the gym due to my training.
I could not agree more 👍👏💪🙏
I'm 45 y/o, never a big guy, nor strong... but I managed to rid the shoulder pain and popping shoulders. Although I still have sciatica problems, I never had a flare up since I started working out since Mar 2023... I can do it and so can you! LET'S GO!!!
How did you get rid of shoulder pain Mike? I'm going through some scapula mobility/stability and strengthen with a coach at the moment. I just hope the hard work with him pays off so I can get some normality back in upper body training.
Great advice. I do upper lower split. I went to an EP who ordered we to do whole body 3tumes a week and that 4 sessions week was too much. He was wrong. Two recovery days before hitting a muscle group again is crucial for us old geezers.
I’m about to be 29 and I want to stay fit, healthy and as young as I possibly can.
I'm not a man, nor am I over 40 but I feel like I belong here.
hahahahaha!
u dont
I like the 3-4 days strength for most people although some weeks I might do 5.
I train about an hour and a half everyday and close to 50 and still feel young sparring boxing with young guys!
I Agree 3 Upper/ 3 Lower, Walking 6 Days SOMETIMES Im Too Sore To Continue Need Another Day Off But Sunday Always Off
Bench every 5 days, squats every 7, dead lifts 9. Then schedule assist exercise with partials and negatives off days. Lift no more than 30 to 45 minutes a day. That was the schedule everyone was doing for power in my day.
Right
Optimal routines for reversing sarcopenia and having sufficient strength not to lose independence, for 40-55 y.o.'s, 55-65's, 65+'s?
Super brother
makes sens !
This is good advice. I am 51.
I'll be 40 in a few years and I do all of this already. I weight train 4 times a week and do light yoga on the other days. Guess I'm on the right track
I’m 48 and go to the gym 5 days a week. There’s no limitations due to age. It’s all in the mind.
How long should a good active recovery walk last?
Hey Al!
Can I as a 50 year old train my stomach evry day or more often than other muscles?
Thank you for your tips and videos!
Yours Patrik
Do you recommend an upper/lower or push/pull split for young beginning guys in their 20s as well?
You should get his book "Get Strong" that danny and him did a few years ago. I bought it 4yrs ago around age 34 after doing various weight lifting and high volume bodyweight routines since my late teens which had me just beating myself up. Get Strong is my bible for bodyweight training. They do first 2 phases of Full Body 3x week, then go to upper/lower 4x a week. I find doing an upper/lower split every other day to be the perfect balance of recovery and being able to go intense. 👍
Love that tattoo on your left biceps
Crazy chest
Just 5 bodyweight exercises for myself.
Pushups rows crunches squats hip bridges, 3 sets 10 reps, slow controlled movement.
2 Workouts 1 week and 3 workouts the next. And just repeat, alas gone are the days of 5 hard workouts with heavy weights on the barbell of 30 years ago.
Dam I hate the ageing process, and to think / relize it's only going to get worse as the years ahead become decades.
Still it's good to be able to do working out.
O and slow cardio 2 times per week, no more semi fast running, unfortunately.
Over a certain age recovery is important not overworking your muscles which leads to more injury and less development.
Before which diet in home
I hurt my hamstrings, I'm a sprinter and plyometrics kinda athlete, should I go easier now?
Why upper body/lower body and not push/pull?
The bridge is full body, where to put it?
I find upper/lower works best, but if you prefer push/pull then go for it!
I like to put bridges on leg day - but you're right - you could do them on upper body days, too. Same with abs.
#AskAl Hey,hey,hey Al what's the best push up progression after attaining 30 regular push ups?Is it diamond push ups or decline push ups?
th-cam.com/video/xPninzeDDwI/w-d-xo.html
@@alkavadlo🙏
How can you do an upper body/lower body split if you weight train 3 days a week?