The ONLY 5 Exercises You Need to Look Jacked (men over 40)
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- เผยแพร่เมื่อ 28 มิ.ย. 2024
- If you’re looking to build a head turning, aesthetic physique that commands attention, you must focus on developing key muscles that not only make you stronger, but also make you look bigger and more muscular.
In this video, we discuss five exercises that’ll help you achieve a jacked, muscular look by focusing on muscle groups that make the biggest visual impact.
And if you’re in your 40s, 50s, 60s, or beyond, then you know that too much training volume can wreak havoc on your joints, making it nearly impossible to recover as fast as you did in your 20s.
That’s why I want to focus on movements that are not only effective, but also efficient so you don’t have to spend hours in the gym hammering a specific muscle group.
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References:
1. pubmed.ncbi.nlm.nih.gov/12627...
2. www.ncbi.nlm.nih.gov/pmc/arti...
3. pubmed.ncbi.nlm.nih.gov/19769...
4. doi.org/10.4085/545-20
5. www.ncbi.nlm.nih.gov/pmc/arti...
6. pubmed.ncbi.nlm.nih.gov/24662...
7. pubmed.ncbi.nlm.nih.gov/12423... ; paulogentil.com/pdf/TREINO%20...
8. pubmed.ncbi.nlm.nih.gov/21068...
9. DOI: 10.1519/JSC.0b013e3181e73f87 ; journals.lww.com/nsca-jscr/fu...
10. www.ncbi.nlm.nih.gov/pmc/arti... - แนวปฏิบัติและการใช้ชีวิต
1. Cable lateral raises 2:15
2. Chest supported row 5:14
3. Pull ups or pull downs 6:39
4. Low incline dumbell bench press 10:21
5. Trapbar deadlifts
Thanks
Thank you very much!
Thank you
thanks...video was getting annoying and wasting time
Nice. Thanks.
Settings > Playback Speed > 1.25
I do that on a lot of videos anyway, so I'm on 1.5 for this one
Rookie numbers homie. Crank it up to 2.0.
Hahahaha I always do that too
Thank you. I hate the pace of his voice. Is like DUDE speak normal!
@@ManiacleDMP😂haha
1. Cable lateral raises
2. Chest supported row
3. Pull ups or pull downs
4. Low incline dumbell bench press
5. Trapbar deadlifts
I’m 52 and only 4 years into my fitness journey. Your channel has become invaluable to me. Thank you guys so much!💪🏻
I’m 34 6months in you motivate me because I’m afraid when I’m 4yrs deep I won’t be fate worthy since I will be almost 40. Do you feel confident to talk to women or if you have a wife do you feel as if she notices your gains such as if you were in your 20s
I'm 38 now, my wife definitely doesn't notice any changes I make really lol
50, 2 years in! Best thing I ever did.
@@theginjaninja6885 yeah same my g I was proud I have definition in my legs and she was like cool and didn’t even look😆 sometimes when I’m flexing to get the best out of my muscles she notices but yeah she don’t care but I do because I want to stay healthy and look good for myself for once
@@shawnchristopherwhite3271 proud of you 34 and was thinking I was too old to pick up a new hobby✊🏽👏🏽
I've joined the gym again after a 22 year absence even tho I have kept fit cycling and trail running I found my strength and muscle disappear after retiring from being a scaffolder . I am now in better shape than I was in my 20s and I'm 46 . These videos are amazing 20 years ago we just had a books and listened to gym heroes. Good work 👍'
As a physical therapist I think this is a very helpful video. Good insight and well put together!
It is just a relief to finally listen to an experience trainer speak without using foul language, and then give good advice on how to train properly!
I am very happy to find you and looking forward to learning more from you!!
Thanks!
Wow this is a very excellent and brilliant video bro telling about the only 5 exercises you need to look jacked and keep it up and keep up the good work as always and take care
Keep smiling always
I was a certified ACE trainer, but I am always learning something new on your channel. Thank you guys !!
I am 70 yrs old and have my dumbbell gym benches at home. My dad taught me young, and he was an excellent WW II (Normandy) weightlifter, as well as my brothers. A good, old fashioned country family. Must stay fit to handle any emergencies that may arise !! Self defense these days is also very important, including protecting loved ones. As a veteran and former LEO - be prepared for the unexpected and live free !!
I am 72 and started working out in 2019 when I retired. Feels great to workout using my Inspire cable machine and dumbell set. At home. Great videos and motivating. I just miss the collagen and youth.
These guys are so good, I’m in my mid 40s, Dad to 2 kids under 5 and can get to the gym twice a week, and they provide some really great routines. Keep up the great work 👍
Great info as always 👍 iv been following your 4 day upper/lower split for a few years now but recently developed a collar bone joint issue which has hindered me no end iv ended up loosing my a bit but when I'm back up and running I'll be giving this a go for sure
Im 64 and have almost totally changed my routine and all of these lifts are the backbone of my workouts. Im focusing more on technique, mind muscle and time under tension rather than weight. Im extremely happy with my ability to maintain size . As always diet is extremely important. The body knows exactly what to do if you eat properly and lift
I’m 51 years old and been going to the gym since December 2022 and been going twice a week since then. And I have been doing some of these exercises in the video but now I will more moves since seeing this video. And I like how you explain how the moves work on each muscle 👍💪🏴
Thank you for the content and information! 😊
Great point on exercise 4 dumbbell bench press. I had bicep and supraspinatus tendonitis and did normal bench presses and pull ups on a bar and lateral dumbbell raises without rotating inwards and i would go to therapy and nothing helped. The pain would get worse with time. I finally changed and from barbel bench press i went to dumbbell bench press, giving me more flexibility in my shoulder movement. I eliminated the pull ups as they would cause me pain in my supraspinatus and focused on cable lateral raise and the pain has gone away slowly while still maintaining my strength and physique. The point is eliminate any barbell lifting as you cannot adjust your rotation of your arms when lifting as its locked in on the bar limiting your movement which leads to shoulder pain.
Well organised, excellent presenter articulation, and good use of supporting research.
Loving the videos bro, that intro music gets me hyped. Pls keep the great info coming. 👍🤙
I'm 60 and 4 months after rotator cuff surgery and getting back into a gym routine. I came across this video and the information was complete, backed by science and perfect for me. I look forward to checking out more of your videos.
Hey hope you are doing well. My relative, older than you, is going to get such treatment in 2 days... Issue is it will be impossible to get him in a gym. Any recommendation on good accessible exercice that can be done at home?
This is what all TH-cam videos should be like. Thank you so much. This is a video all busy guys should watch.
Great video and I learned a lot. Thank you for the time you put into this
I just turned 50, and I already do all of these with my home setup. I switched to hex bar deadlifts years ago as they are way easier on the back and knees, but just as challenging. I also switched to a low incline bench press (20 degrees) years ago as it is a lot easier on my shoulders. You don't realize when you're in your 20s how much wear and tear you're doing...seems like 2 weeks ago, but it's been 30 years 😁
Trap bar is far more safer for those of us above 40 with our bad backs. haha!
I hear you....time goes quickly. Just seems like yesterday. Blessings.
Some exercise is essential but after all these years or working out I'm beginning to think it's not worth it in the long run.
@@ScottHendrix-yz3du Of course it's worth it.... With a good diet, you don't get as sick as others, you're stronger than folks your age, and you'll live longer, God willing. Count your blessings, Scott.
@@doctorartphd6463 Yeah of course mild to moderate strength training but more importantly cardio for long term health but think it out.
If we live our full life expectancy we will be old longer than young. At 40 or 50 already having joint pain isn't good.
See those guys in the gym year after year lifting all that weight, eyes bulging, veins bulging,,, the heart is the muscle under every single pound of weight we lift. Packing on another 20 lbs of muscle also makes the heart work harder daily.
We are born with a pre determined amount of heart beats so pushing it to hard just uses up your heart valves quicker while heavy or over lifting wears down joints leading to arthritis much younger.
spot on, I have been lifting 48 yrs, and over that period have learned(some times through pain) that no matter what lift I am performing, your body , joints will automatically align itself in the most comfortable position for that lift, when I do laterals my position is like you said a sleight forward, with shoulders straight out, to much shoulder pain, when I squat, MY feet point out, if straight out I experience hip and knee pain. i find your videos like i said to be spot on, thanks
this is one of the best videos you have done, keep it up
Really really nice, especially the considerations about safety and effectiveness (muscle activation). I would only add full range bodyweight dips and hanging leg raises for a strong jacked core
These videos are great. Thanks for the great detail.
Awesome vid!!! A set and reps guide would be great 🤙
This was awesome info. Just what I needed to hear. Cheers dude.
Great content as always...thanks
At 52 this was very helpful. Do the work don't let the work do you! I'm very careful of doing anything that will re aggravate my lower back strain and injury. I workout smarter now with less time in the gym and come out jacked 💪🏾🙏🏾♥️
Very useful video. And the research supported analysis makes it unique and a standout. Great job. Thanks.
Very well thought out and presented
Very good information! Thanks!
Thanks man. How can this channel not be much bigger? This is the best video I have seen on simple workouts. To the point and clear. I am just wondering if anyone knows. If I climb up a mountain about 1500 feet up and do that with a good pace 3 times a week. Not on a road but like semi climbing. Can I than stick to only upper body exercise?
1st vid of yours I've seen... it won't be the last!
Subscribed
Very Informative video great job!!!!
Good stuff bruv! Thank you!
More informative than I expected. 💪🏻
I added each of these exercises into my regular routine. For whatever muscle an exercise pertains it will be done first. With the trap bar…I have also decided to use it vs regular deadlift. Although I do not have any back problems…I am 68 (soon) and I don’t want any back discomfort in my future! But…I will continue to do full squats because I want to reach my plateau…for an old guy.
👍just came across your channel much respect. Seasoned lighter here,u definitely know what your talking about. Much respect 🙏
Trap bar deadlift is where it is at. Does not break my spine. Really lets me drive hard with my heals
Great info. Well displayed
Helpful information, thank you.
Good video and knowledge👏💪😎
Your dude is a riot! He cracks me up. Makes your videos more entertaining. 😅
He drives me nuts, lol
To bro excellent info keep them coming. Be safe
Great videos. Thanks!
Possibly one of thee best instructors on the net for immediate and retained gains and I am nearly 70.......... sincere thanks
Thank you so much! Liked and SUBSCRIBED
Love this channel 👊🏻💥
Great training video
Love this video. My only concern especially for someone my age (69) is the speed at which your model performs the 5 exercises. Time under tension allows us to reduce the over-all weight while maximizing the return on investment, regardless of your age. I am going to hybridize your 5 salient exercises into a TUT program that will provide an even wider spectrum of muscles with an extended time under tension. The tell-tale signs are "feeling the burn" (tingling) for an extended period of time AFTER your workout, even while using lighter weights! Thank you for a GREAT program enhancement!
Great video, like all ur clips > the only complaint: they tend to be a bit to long. We r on the run here, I found myself clicking on the next clip before it finishes :)💪
Every young "bodybuilder ( and some of us older ones ) should start thinking how and why we train. Very good video. thx.
Good material as always. I'm over 60 so I can always use good advice. I always get a kick out of the guy with the tank top who does the demos. He's a great added touch!
Great video, thank you guys. The guy is too funny with all the faces. Blessing.
Thank you! Good insights
Very informative thanks
Great tips!
Good shit. Thank you.
The beats on these videos have that west coast bounce !
I appreciate you for making this video so much I often look for good advice, but it’s usually just a bunch of BS nonsense involving machines I do not have access to.
Very Helpful!
One of your best videos.
Really excellent video 💪
I love the way you backed your information with scientific data. Like Jim Stoppani do
Great advice!
great video. dig the science
nice video, thanks
I like your channel brother. I’m happy to have found it.
Yes man I need this information
My 2 cents: Low incline *reverse-grip* dumbbell press for upper chest. The reverse grip + a twisting motion as you lock out, to be more precise. This gave me a far bigger pump than the regular grip version. You will have to use slightly lower weights and higher reps. But it's SO worth it.
Please show us what you mean.
I have arthritis in my lower back this program seems to suit my needs thx 👍
One of the best fitness channels out here….
Imma try the cable raise thing for mid delts! Thanks!
Outstanding!
GREAT STUFF
Watching the dude in blue effortlessly doing pullups at 7:49 is the first time I found myself actively resenting him. It's not that he does them so fluidly. It's that he's so freaking big, and doing them that fluidly. If anyone needs me, i'll be upstairs doing band-assisted pullups...with far thicker bands than I'd like to admit.
Thanks for the video.
Peace
61, and I use a Mentzer - Yates type HIT routine to avoid injuries and build muscle. In the gym twice a week so
Chest/shoulders/triceps….off 2 days.
Legs/back/biceps….off 2 days
Getting results every time I go into the gym….love it !
Awesome
I do a kinda similar split:
chest/shoulders/back
biceps/triceps/legs
Im absolutely loving it so far, but I train every other day, but with lowish volume, still, although Im 26 and I use steroids (just like Mentzer did, only nandrolone/deca)
@@VicAzeredo
Man, what I’d give to be 26 again. I was jacked at 26. Ha
I really do think HIT is the way to go, however you work your split. In the last 2 months my strength has gone up EVERY time I go into the gym. I do TRT, so I do take testosterone but just enough to keep me in the normal range.
@@VicAzeredopretty dumb move with the steroids. You still have the most testerone you'll ever have flowing through your body and you're already poisoning yourself lol too much TH-cam and social media got you all f***** up
Me too. Started TRT a year ago just to keep me in normal range. Now supplementing creatine monohydrate
I used my cellphone to check the bench press angle, I just tried 19 degrees! Wow that felt good! Thanx! I never use middle settings, now will
Thanks for sharing.
That was a good video. Im a 45 year old guy always in search of the best workouts in a busy world.
Not all of us have cables to work with. However, we all do have dumb bells. Instead of using cables, you can just lower the weight slowly. That keeps the muscle under tension. In fact you should always be emphasizing the eccentric portion of an exercise. Keep clearly defined goals in mind for your training for better results. Good luck!
Resistance bands.
excellent video
Thank you great vid
Great content
Great 👌👌👌👌 Thanks
Thanks ! Great Affirmation. As for the Quirky clown that’s a good example of the bad example - his character could be redefined for less serious distractions to the tutorial.
Dope man. ty
For me, they are:
1. incline press (can be divided into chest press + shoulder press)
2. chin up
3. cable lateral raise
4. seated row
5. leg curl
6. reverse leg curl
7. ez bar biceps curl (to overload the biceps)
8. reverse pec deck
so max 9 exercises for a jacked look. You can divided them into 2 groups as push & pull exercises and do them on different days to overload.
great video tks
Good stuff.
My picks before watching this video: Leg presses, bent over rows, lying dumbbell press, standing single hand dumbbell shoulder press, triceps pushdowns, curls with 2" grip. Do what doesn't hurt and focus on the form rather than the resistance. I do others, but if I only had 5, these are my choices.
These are great tips
Dude you are the BEST , been in Fitness for 35 years trained everyHollywood celebrities & have been training this way !!
Great presentation
The actor with the Teeth, is Priceless!! Very good video!!!!!
Excellent! Thank you I’m stuck in a machine for 12 hours a day and falling apart due to it. Will definitely be having a crack at these👍
Thank you!