I'm 43 and just started lifting 6 months ago. Deadlifts fixed all of my lower back pains once I built up a tiny bit of strength. We just have to be more careful as we age to have proper form and not "ego lift".
Barbell bench press is better when using not heavy weight you need to focus on negative dumbell is really better and if you dont like these exersice use cable with 2 and 4 secong rule
As a 53 year old I can say that I am seeing pretty good results with the barbell exercises you mention in the video. Added to that I really like doing them which really motivates me whereas I found machine stuff I was doing before this a bit boring. I agree the basic barbell exercises do cost more energy I did get used to them more after a few months of doing them. I do add some extras for arms, calves and rear and side delts by the way. No saying I don't agree with your points btw. Just pay good attention to what your body is saying, do the exercises in a very controlled way and leave your ego at home.
Carry on mate -- you're doing exactly the right thing -- you're building functional strength with the stability required to use it in real-world situations. Avoiding training stability in case you strain something is completely backwards and just lines you up for a serious accident when you need to do normal things like pick up a heavy box and put it on a shelf above your head.
Sorry but I disagree with almost everything in this video. Basically you are saying get rid of barbell compound movements. The main driver muscle physiological strength.
@@josiahgreen242 Sorry, misread what you'd written! Yeah, this video is such a weird one and so off base. Esp for an older guy starting to work out, who really needs the core strength and balance workout provided by standing barbell exercises.
@@enumclaw79 I think you hit the nail on the head. Doing these exercises provide a lot of secondary benefits, including core and balance. Those are important benefits as we age.
As 56 yo ( and -said just as a reality - a past in competing with several titles too, over 30y in the game and a - imho - a solid scientific approach from Day one till 2day, still and never ending and updating ) I can’t be completely agree with this vid, as I’ve just learned the one and unique rule on everything and everyone: GENETIC comes first and all the principles, methods and practices are “true and false” at the same time according to your MIND, in doing,experimenting, reading, elaborating, listening, feeling, “Fallin’&restarting”, etc etc ( ..and remember:genetic is also in and how your mind works…) Stay busy Be healthy and safe And pump the shit hard👊🏻
If you can perform the deadlift, bent over row, OHP and bench press safely & absent discomfort with a barbell, you should. A barbell will build more muscle over time when performed consistently with good form vs machines/dumbbells. But all exercises work, consistency in progressive overload is the key.
I respect your opinion, but it is extremely wrong. Dumbbells and machines will build more muscle as you can place more tension on the muscles with more range of motion and can target the muscle group better than barbells. Barbell is much better for overall strength training.
He's talking about bodybuilding not powerlifting or CrossFit we don't have the same perspective and objectives, And those exercises they gonna got u soon don't worry your back will suffer
I’m with you. I’m 63. I assume he doesn’t understand heavy loads in the mid range not doing full range to save joints and keep maximal tension on the muscle belly. His body look like it😉
I’ll be 60 this summer. I started competing in all natural bodybuilding at age 27 in about 1989 taking all 1st place trophies for several years in a row. I do the exact same workouts now as back then. There is no such thing as “over 40 exercises” and I’m 20 years past that.
57 and just did heavy deadlifts at 7:00 this morning followed by bent over rows. Looking forward to squats on my next leg day. Other substitute exercises just aren’t the same. I feel it is easier to get injured on some of these TH-cam exercises than it is on heavy basic movements as long as you pay close attention to your form
The logic is pretty straightforward. To perform a deadlift safely, one has to drop the weights (compared to something like a cable row or lat pull down), thus causing less activation of the target muscles. He clearly mentions repeatedly that this video is for those who aim for muscle hypertrophy. Muscle hypertrophy occurs with greater tension, which comes with bigger weights. Less weights, means less hypertrophy. simple. Deadlifts are great for overall strength development. One has to decide what they're aiming for and choose exercises accordingly.
I'm glad someone finally called out the deadlift. I'm 49 and in great shape as I work out regularly. My form has never been an issue, but I had a work related lower back injury several years ago. No matter how I have made sure my form is correct, or how light, the deadlift always aggravates where I hurt my back. I finally crossed it off the list as a high risk exercise whose benefits are negligible at best. Same with the barbell row. seems like if you've injured your back, certain exercises you can't do anymore. I've since discovered alternatives to both of these that I get better results with and don't leave me in pain afterward.
Agreed. People confuse compound movements a lot with muscle hypertrophy. This is a work smart video for those who are interested in maximizing muscle growth
If you have chronic back pain, it's best to replace exercises that place a lot of load on your back with exercises such as the ones listed in the video--cable rows with different grips, flys, chest supported rows, machine press or seated press, and planks.
I'm 64, yet, I never do standing military press because your legs are vital to maintain balance. The legs help the pelvis support the spine. If you sit, your pelvis no longer get support from your legs. Thoughts?
Great video. I'm 42 and deadlifts are helping me so much after my back accident but am considering dropping bent over rows and doing the cable variations 💪
Try reverse-grip (palms up) bent-over rows. They take some stress off of the lower back. Also, use a 2X4 under your heels. This may help, too. Both helped me over the years.
At 53 with some back damage, I decided to drop deadlifts. Did the same cost/benefit analysis and decided that the exercise was too much of a drain on me at this point.
@@petercalicchio4973 Replaced barbell dl with trap bar lifts which feels a lot better. If there isn't one available, I significantly lower the weight and focus on solid execution. 40 and doing what is necessary to keep training hard. ✅
What about us that are nearly 60 or older? I came back to training in my early 40s, that was smooth sailing. But then I had a 13 year break, and coming back this time my body was not happy, shocked and injured. Having a hard time adjusting to the new reality of an older body that is not the same as it were in younger years.
I’m 59. Do the exercises that your body will allow you to do. Avoid pain on any parts of your body that are in recovery. Let those areas heal. It may take 6 months to a year, but you will recover. Focus on what you can do, not what you can’t. Try different exercises to accomplish your goals.
Almost the same age here. And yeah, it does require adjustment, as your supporting muscles may be much weaker than your main ones, especially your core muscles and lower back. The video has some pretty good suggestions, but based on my experience (learned the hard way unfortunately), here is what I suggest: always protect your lower back, avoid anything that requires sudden movements, avoid momentum and reduce the weights if needed, warm up and stretch. And go easy while you build up your supporting muscles and core strength. Don't train to failure because that lower back might just give out before the rest of you, and then you're in trouble. For example, absolutely no more standing overhead barbell press for me. Instead, I always sit down and do them using dumbells, often with good back support. And no way am I going to do the standing barbell row like I did when younger. I make sure my lower back is fixed for this, and the video provides some good options such as the chest-supported row with dumbbells. Anyway, good luck and avoid taking chances.
Good video. And not keen on the traditional deadlift either, especially if you're older, and need to be more careful. But the Romanian deadlifts with dumbells is good for ensuring reasonable core strength, balance and flexibility. But you're right: I'm not expecting any real muscle gains doing this, just using it to maintain a solid core to support other exercises that involve movement.
Here's a tip for the bent over row...use a smith machine. I've learned this lesson recently and I feel my back engaging much more with it than free weight.
What?? This is the first I've seen this channel and I couldn't disagree more. These are some of the BEST exercises you can do in your 40s!! I'm 49 and do them and even my 76 year old dad does them with me hahaha
@@rugger1009 I grew up in Texas on a dairy farm. Hard work my whole life. After high school I went to the Marines for 4 years. Then I worked concrete for 9 years while getting my bachelors, masters and PhD. Once I finally got that nice plush office job at 34 years old I brought that hard farm work and concrete work mentality to the gym. I'm strong as an ox and I thank those big 4 (deadlift, squat, bench, OHP) for keeping me that way. Best part about all this is I'm 5'2 and 150 pounds and I lift those big 4 at elite levels. Stop being a cry baby and hit some heavy weights......or go get your nails done.
@@salvarunatortuga5396 I'm in my mid 40ies and believe me, knee pain and back pain during deadlift and squats are an issue. Everybody has different needs and physical features. Also, you're tiny at 5'2, are you a male? If so, I think you can't compare with guys with a much larger frame who carry much more weight because they're tall. Your little knee joints have to carry only 150 lbs, mine have to carry 240.
Good point made.The deadlift is an excellent compound exercise that hits multiple muscles. To some, they wont feel a thing because the exercise hits multiple muscles and they are not yet a rounded athelete. The form with the deadlift exerise is questionable but if form is your issue then do sumo deadlifts. The sumo deadlift has better form where the lifter bends at the knees rather than the lower back.
I had to stop doing BB DL due to unusual knee pain. I replaced them with Hex Bar DL and no more knee pain. I had to stop regular BP & replaced with Decline BP. No more shoulder pain! Still do BB Rows with no issues. Key is to lock in your lower back and stay tight & stay relatively light. I don’t go above 155 lbs. I alternate grip too. BB Shoulder Presses are no issue. Clean BB to chest and place one foot further out than the other and bend knees a bit. This prevents lower back pain. Sit ups - no issues. Learn your body comfort zones & improvise movements… Lift for Life. Cheers/B
All of you older guys saying he is dead wrong.. wait until you get hurt or herniated a disc and can't lift for months. Hope it doesn't happen. All he is saying is that these are the most risky in people over 40
Deadlift=specific to picking up heavy stuff. If you want to continue being able to lift heavy stuff in real life as you get older, do deadlifts. Just more rep work as opposed to 1rm work the older you get. Always challenge yourself.
I’m 48 , been lifting 3 years . Unfortunately or fortunately deadlifts are my strongest exercise 🤷. So i keep doing them once a week and RDL’s once a week . So far , all ok. I do bent over rows also😂, because I always have had steady progress.. in fact now I finished watching, i do all these. Just re started ohp after doing seated machine press for 6 months. However if i get any problems with any exercise I certainly will swap out
Maybe I’m suffering from confirmation bias, but I love this advice. I’ve been preaching this, specifically about the deadlift, which is the TikTok lift de jour. it’s turned into an ego lift for people who can’t control the weight and just slam barbells all over the gym
Well said. I love the deadlift and remind lifters, after they continuously bang bang the weights during their sets that gently bringing the weight to the floor after the lift is just as important as lifting it.
I'm 42 with a back injury, deadlifts and barbell squats are out of the question, honestly at this age I'm more of a calisthenics with moderate weights kinda guy, I'm more interested in just being healthy than being big.
Same here. After I stop play college football, I see no need to lift heavyweights. I was 230 with 10% body fat 435 bench 505 squat don’t know what my deadlift was because I never focused on it. I’m now 51 and just lift to improve health.
At 59 years old I can only speak to my workouts . First, deadlifts, bent over rows, bench press and squats are all still in my weekly workouts . As you get older you must adjust the core lifts and add different exercises to keep your muscle mass Balancing your big lifts with common sense is imperative.. As you get older the key is No Injuries Nothing kills gains more than being down with injury Oh and fyi push-ups sit ups and pull ups all still should be done if you can . Weights along with Push-up variations will keep pecs great !
I did bent over rows 12 years ago with improper form (rounded back) and caused my L4-L5 disc to bulge. I haven't been able to work out since. If I lift a grocery bag over 10 lbs. I'm in pain. I still want to go back to working out but I can't unless I fix the bulging disc. So far I did physical therapy at 3 places, and also hung from a pull-up bar but nothing helps. There's got to be a way to fix it. Does anyone know what I can do? Chiropractor? Surgery?
Great video. Over the last 5-10 years, after suffering from lower back pain, I have phased out most of these exercises, and have recently stopped barbell benching as well (unless there's no other gym equipment available for chest). I find that I'm able to still experience great workouts and muscle development without the *wrong* kind of pain.
Is it possible for you to share the exercises that are helping you in regards to lower back pain. I am trying to introduce alternatives for the same reason
I'm 45. I switched to seated deadlifts, bench dumbbell rows, and just started using a Mark Bell Slingshot for incline and decline dumbbell press to help in the vulnerable bottom of the press since that's where my most recent pec injuries have happened. Results have been better recovery and less pain.
Mark bell sling shots are great fun, highly recommended! Eliminate shoulder pain and as much for risk injury, my best raw 405lbs x2 and 485lbs x2 with sling shot. I usually do 3 sets raw then sleeved max double then 2 sets sling shot to finish slightly heavier 200kg ish then 4 sets triceps 20 reps cables and skull crushers, job done ✅
@@gavster023 thanks! I'm 2 weeks out from NPC Masters Regionals so I've been sticking to machines to prevent any injuries with how dry I am right now. I'll be ready to start pushing again once we start my reverse diet and training.
Aside from sit-ups, I use all 4 of these exercises. I am also 100% in agreement that unless you’re rock solid on your form… these exercises can easily leave you hurting.
Scoliosis is an entirely different topic. That aside how you lift has nothing to do with your age. I’m 60 and I started heavy lifting and competing when I was about 26. I’m still killing it with heavy weights in the gym 4 nights a week doing the same exercises that I did in my 20’s.
@@Jimmy_Cavallo Do you have scoliosis? And even if you do you may deal with it in a different way than I do. I appreciate the information in this video. 🌸
I’m 44 and have done Standing Shoulder Presses, Deadlift, Pendlay Row, Squat and Bench Press every week for 14 years without injury. I’m an average 6 foot 1 and 180lbs. We really need to define what “old” is.
Longer recovery time isn’t a bad thing for gaining strength. If your only focus is endurance or maybe if you’re helping a really old person achieve basic health goals this is perfectly good advice
I've been training for 1 and half year and the only back excercise I used was the underhand and overhand barbell row and my back exploded, along with my rear delts and traps. The barbell row is one of the most useful compound movements and its actually underrated!
so true, with forward leaning wide neutral grip cable rows my lats blew up in a month, after years of pull ups and not much to show for it. any kind of elbows tucked in rowing is king
@KisB: you are absolutely right. And beginners often experience lower back pain due to incorrect technique and too much weight. It is also the case that 'lower back pain' is actually powerful muscle strain when performed properly. Especially in the beginning.
Papo!! You content is the best 46 and taking more breaks and rest and chiropractor told me stop them dead lift. Feel better than ever in this past year.
As a man over 40 who's just 3 months into his gym journey, these videos are really, really helpful. I've hurt my back a couple of times and have shoulder issues from old injuries and recognise so much of what's in this video in particular! Thanks guys 👌🏋️💪
I am 50 years old and stopped deadlifting off the floor at 37 and off blocks at 46. I had an elite 1RMax of 715 at 207. They were critical for my strength gains early on. I do good mornings now and still have just as much thickness in my erector muscles with better gluten and hamstrings. Bent rows- in my 20s and 30s I routinely worked to 425 (with body English) to prime my CNS for strict high rep sets with 315. I now focus on weighted chins, 1 arm dumbbell rows without a bench, no twisting and routinely work up to 150s for 12. 15 years ago I would go up to 235 with horrendous foam. I am lucky I didn't get hurt but going to these super highly loads was essential to lifting heavy on strict movements today. Today systemic fatigue is an essential element to avoid to continue to gain strength and size. I replaced flat, incline and decline barbell presses with weighted push ups at all angles. Weighted calisthenics with progressive loads ,(as heavy as you train with barbells and dumbbells allow for just as much strength and mass gains with less systemic fatigue as the movements are evolutionary superior as natural daily movements-therefore you can train with greater frequency. I have experienced more consistent improvements with these exercises. My bench press, Squat and deadlift were all at very high levels at 46 after 32 yesrs of consiztent training. Although my knees and shoulders (surprisingly my back and hips are fine) required multiple surgeries a d my knees have never come back. Fake knees are definitely in my future. My problem was overuse and discovering box squats too late. For shoulder health you must make rear delt training a priority and only go heavy on overhead presses in 1-3 week periods where you are not going heavy on any horizontal or incline press variations. Only oerform 1 heavy barbell or dum be press during a workout and use moderateto light weight on otber presses if you believethey are necessary during that workout. The dumbest thing propme do is perform 2-4 hea y pressing movements during a training session. If you want to go heavy on flat and inine.presses, lower your volume and train more frequently so that you can devote separateworkouts for different angle presses. If you train flat Monday and Incline Thursday, make one of the sessions lighter (you can still workout hard by using 3-7 reps in one workout and 8-15 on the other. The lower the reps on the heavy movement, the higherthe reps should be on the other. If you are using 7 reps on your heavy day, 8-10 reps is fine on the other. If u use 3 rep sets on heavy day, go 12-15 on light day. The rep work will improve cellular volume (more sarcoplasm - muscle glycogen and cellular hydration- when getting sufficient carbs pre and post training) and the heavy work will fatigue the nervous system and create more density in the contractile tissue of the higher threshold type IIb fast twitch motor units. I agree that if you begin training in your teens and twenties you should push the big barbell compounds while you are at a hugy adaptable stage in your life (but be smart and use periodization to take 2 steps forward and deloads to reset at a slightly higher level (1 step back). Injury usually occurs as a result of wear and tear and not because of freak accidents involving trauma that can be linked solely to that single session. Listen to strong more experienced older guys. I blew off the advice and now hurt every minute of every day. Once a movement stops progressing and you are also in middle age, do it less frequently or preexhauat and train with less weight on the compound. Its amazing how much muscle strength can continue to improve but your structural components only have a limited useful life. Don't test the boundaries if your body is giving you signals to back off.
The other benefit of dumbbells to barbells for chest press is not needing a spotter. You can just drop the dumbbells to your sides if you need to bail.
@@markrose53 I find it best from the seated position to have the elbows close to my side and the weights extended from my body. Then drop my momentum into the pressing position and then extend the elbows out to start the first rep. If the weights are too heavy to do one rep or your grip strength/form is too shaky, then lighten the load. Going to failure with dumbells is the smart and less risky plus its a better indicator of how well your form is. Barbell reps can mask poor form as seen in the video.
Barbells are preferred to dumbbells for RDLs because gliding the bar along your leg keeps your form in check and you can focus more on your back posture and hamstrings.
@@chadog900 yes, this is how I try to do it too, mostly successfully but occasionally that first press goes a bit astray and fighting it back into position is where injuries occur
It's been difficult mentally for me to let go of some of these exercises. Especially the deadlift and bench press. It just doesn't seem right not to do them. 😢
I'm still gonna do them, but expect less gains and ease down on overloading weight. It's better to do something safer than to risk injury in my opinion.
I'm in complete agreement with the modified exercises over tradidional. Because of Shoulder issurs I have a hard time bench pressing, and recovery is difficult. I can move a surpsing amount of weight doing dumbell bench and not hurt my shoulders as much. Same with Military vs seated press. I get better, results and have more comfort using dumbells. And I'm stuck with Leg press and leg extensions for my legs as well as straight leg dead's because of knee issues. I'm 61 and just started lifting again after a long break due to surgeries and life issues. I'm loving your very informative, very well thought out videos. Thank you!
Wo this is a very amazing and superb video bro telling about this topic and about 5 overrated exercises actually suck for muscles growth and keep it up and keep training hard and be positive and happy always but never give up on your dreams
They don't suck for your muscle growth at all. They're great for muscle growth if you can do them with proper form. However if you can't, they're not optimal and can easily lead to injuries.
At 67, I found out the hard way about shoulder strain and pain doing bent over rows, dead lifts, standing overhead dumbbell triceps extension (which puts the shoulder at a very unnatural angle & loads the joint with weight from behind the neck!), and barbell bench press. This video has great advice and reinforced the steps I started taking a few weeks into my routine. We don't have a cable fly machine, so I had to use an elastic band with handles, strung between 2 heavy cable machines. Do you think that's better than individual cables flies on each arm on the lat pulldown/seated rows machine? I wonder if the chest fly works better when both sides are worked together, versus one at a time? As for the many comments from those who still wanna do the lifts this article suggests avoiding, to each their own. If those classic exercises work for you, great, but there are many of us who find equal success and results with the alternatives he listed. I'm one of them.
I do back extensions. I do low pulley rows. I do seated military press. I do Roman chair sit ups. I do incline bench and weighed dips. Instead of squats I do leg curls and leg extensions. Instead of deadlifts I do hex bar deadlifts. Yeah I’m 56 and starting to feel it in my joints and I’m finding all the work arounds. You gotta do what you gotta do.
I’m 30. Have barbell rowed my entire lifting run (14trs). In the past year I’ve tweaked my lower back doing it 4 separate times and was out for minimum 10 days each time. Granted, it’s the heaviest I’ve done that exercise since I’m the strongest I’ve ever been but still think I’m going to have to stop. Very disheartening getting older. The strength with age is a real thing but the double edged sword is the vulnerability to getting hurt.
I completely agree with you about all of these exercises. I'm 60 and have been lifting since I was in H.S. At my age, all of these exercises cause unnecessary pain and long recovery times. I avoid them at all cost. Specially the standing press and deadlifts. Those are killers for the EXACT reasons you've cited, namely, back pain!! You know your stuff. Keep rocking!! 👍🏻💯💪🏼
I do RDL and squats and BOR with a hex bar. This works for me at my age (almost 67). I never do sit-ups, but planks or hanging leg raises. Also, I never do standing military press, but seated dumbbell presses (as well as landmine presses), and no injuries with these exercises, (fingers crossed).
Surely it's still worth having deadlifts, barbell rows and bench press in a routine though but maybe focusing less on the weight (Unless you feel competent you can execute it whilst keeping good form) ? Personally I don't really like the shoulder press machine anymore that much, I mean I'll use it as a finisher but i just don't enjoy it that much now, possibly because of me using it as a finisher and not a starter idk.
I'm 61 and you just destroyed 3/4 of my workouts...lol. I am recovering from arthritis but am able to finally squat almost to parallel and can deadlift above my bodyweight quite comfortably. After 3 months it's probably time to mix it up with a couple of new routines so I'll try a couple of these out. Always open to new ideas!
I'm 57. I dumped 4 of those 5 exercises over the past several years. But I still deadlift, and always will. Fwiw, my opinion... Chest-supported rows for back, cable work for the shoulders, planks and hanging leg work for abs, and dumbbells for the bench. I also use an SSB for squats.
I’ve followed bodybuilding a bit throughout my life, and I’ve never seen any of them doing deadlift or barbell bench. The only one I did see doing them was Ronnie Coleman and his body started falling apart at 55. Jay Cutler is a good guy to study, he seemed to stick to low stress/low impact stuff and still looks phenomenal to this day
Sit ups is the only exercise that makes sense in this list. 100% click bait. These exercises are staples of the workouts of all strong people for a reason - they work.
The bent over row is an injury factory. A body builder in the 80s discovered an exercise I so greatfully discovered. He would lie on his stomach with his head over the edge of the bench looking at the floor and with the bar under the bench pull it up from the floor to the bottom of the bench. A fully bent over row with his entire body supported. especially his lower back and front hernia region. I do it with dumbbells now. He said one day for the the first time ever his lats went into a cramp he knew he found something.
I’m 44 and I’ve been using a hex bar for my deadlift instead of doing Roman deadlifts with a traditional bar. Is that ok since it not heavy weigh but moderate?
Great video. Another exercise I stopped doing was Squats. While a great exercise, now that i'm 44, I prefer the leg press. I find it gives more more control, and less chance of injury.
I can't argue with you on your suggestions to eliminate certain exercises, especially for older folks . I happen to have lumbar stenosis and never perform deadlifts, or bent over rows. Both exercises call on the lumbar for stability. Protect your lumbar folks, it's a precious section of your spine.
Before this video came out this morning, I literally did the barbell row and barbell bench press for 2 out of 5 of my exercises in my training routine today 😂😅. Great video and please keep them coming. Can you guys also do a underrated video of underrated exercises as well?
I’m sixty two. I’ve had reoccurring back problems all my adult life, until I started doing deadlifts about five years ago. My other must-do exercises are bent rows, overhead presses, and squats. I never use machines and never intend to. It’s all about good form, and they’re all safe. I rarely do chest presses (shoulder problems) but if I do it’s dumbbells with a 30 degree incline; so I can agree with him there. Otherwise, I can’t agree with anything in this video (in my case, I should say. Everyone is different)
I am 62 and still love the deadlift... yes, heavy deadlifts are tough recovery wise, therefore I only go heavy every other week, with lighter variants on off weeks
Definitely appreciate this video. I exercise, but I'm no expert. I'm still doing most of these exercises because I thought I needed to lift heavy using compound lifts to stimulate the right hormonal environment for hypertrophy. So, I do squats, deadlifts, bench, shoulder presses etc because I thought I had to. Is this a misplaced concern? I'm 47. Will I still get the natural testosterone and GH spikes when eliminating these? Is thinking about the hormonal environment misplaced?
From my understanding, the testosterone and HGH "spikes" that occur during these movements are not that important as they don't last very long to make any significant difference to muscle building. The more important benefits for these exercises are the ability to progressively overload (by the ability to add a lot of weight) and the large amount of muscles recruited to perform the movements.
I'm 62 and have no problem with any of these exercises. I don't get this trying putting age restriction on lifting. On fitness ability maybe but I've been at this for decades and my age doesn't come into it. Stop speaking for the old guys who have probably been at the game longer than you.
@@DANA-lx8cv I injured myself last year doing them I started doing them again back in January and I'm almost at 500 lbs it was a weird day that day lol
47. Training for 30+ years natural. Deadlifts no/rack pulls yes. Bent rows yes but with controlled squeeze at to and controlled eccentric and not to much bend, minimal standing press- if anything use lighter weight and reverse grip, bench press yes but with care to avoid injury.
Hey bro I am 16 and just 47 kg I’ve been eating a lot lately and it just doesn’t work I just don’t gain any weight it’s been over a month I am still 47. Is it some kind of disease I got or it’s natural and takes time?
New Subscriber. Excellent video. Great content. Thank you for creating and sharing. The awesome Music was a bit loud and times competed with your voice......but overall, great video. 🎩
Excellent upload. I kept needing to concentrate on the topics because the "don't be this guy" reminded me so much of my uncle Chucky (Providence native who moved to Del Rey Beach). Dressed just like that to go to the gym during the 90's. Only difference was the gold chains he'd also wear...lots of gold chains - after pouring on the cologne! Haha!
As soon as I saw the title I knew that deadlifts would be up there...now, let's see how I can prevent this channel from ending up on my feed from now on.
I'm 69 and I still do rows but most times it's with a T bar. I also do underhanded cable rows. I don't do overhead barbell presses. Puts too much stress on my thorasic spine.
I'm 66, and find seated cable rows very good for my lats. Pulldowns ar OK too, but I usually start my back program with heavy cable rows using strict form. If I do barbell or dumbbell rows, I use a variety of widths and whether I bring the weight up to my stomach area, or further out to the sides and higher toward my upper back. If I can't do this with strict form, I'm going too heavy. Also, with barbell rows, I use 25 lb plates for better stretch, but I see many people jerking the weight up until it ends up almost like an upright row. This seems it would take weight aimed for the lats and push it higher up to the traps. Rarely do I row with free weights, I tend to use cable and fixed-position machine rows mostly. With these, I can't use momentum, and my weight lifted gets steadily heavier. My frontal delts get work from benches and inclines, and I usually finish a bench set with a couple of isolation exercises. What I find really blows my delts away if to either stand several feet from A pair cables, and first do upright rows this way, then finish up with laterals using the same equipment, again, with the cables somewhat in front of me. I sometimes also do these 2 exercises face down on a fairly high incline bench, doing upright rows and laterals using dumbbells. These feel like they blow my shoulders away. If I do these moments directly from the side, it puts more weight on my frontal delts, which have already had plenty of work. And I don't do sit-ups, I work my abs on a machine using the weight stack, then do a few cable sets for my obliques. I keep rep ranges for abs and obliques at 25 reps and up so I don't get big gut muscles.
The older I get the more the machines in the gym make sense. I been doing pull ups all my life, I recently started doing them with bands to save my joints
If you're over 40, you should not use any weighted exercise that requires you to bend forward while lifting. There's always a variation that's better for your back and still gets the results you want.
It’s when people use improper form when doing bend forward exercises that leads to problems. I’m 42 and still do deadlifts and rows. They are great for strength and hormone response.
The most important to train as you age, assuming your goal is to be able to do things, avoid injury and be healthy, is stability, mobility, speed and endurance. Big muscles have some advantage, but nothing an active life style doesn't also get you.
I'm 43 and just started lifting 6 months ago. Deadlifts fixed all of my lower back pains once I built up a tiny bit of strength. We just have to be more careful as we age to have proper form and not "ego lift".
Agreed. Deadlifts and RDLs are critical. Drop the weight.
😊
Deadlifts fixed my joint pain too
Spot on !! These videos are silly..Its nor exactly rocket science is it lol..
Barbell bench press is better when using not heavy weight you need to focus on negative dumbell is really better and if you dont like these exersice use cable with 2 and 4 secong rule
0:35 - Deadlifts (more effective: RDL, Stifflegged deadlifts, Hyperextentions & Cable rows with different grip widths)
3:11 - Bent-over rows (more effective: Chest-supported Rows)
5:58 - Standing shoulder press (more effective: Seated press, Machine press)
8:18 - Sit-ups (more effective: Planks and their variations)
9:09 - Barbell bench press ( more effective: Dumbbell or Cable presses, Cable crossovers, Chest dips)
Appreciated!
You are great
What I needed - thanks
I know Gym Bro is supposed to "demonstrate" bad form but he keeps getting more and more jacked.
As a 53 year old I can say that I am seeing pretty good results with the barbell exercises you mention in the video. Added to that I really like doing them which really motivates me whereas I found machine stuff I was doing before this a bit boring. I agree the basic barbell exercises do cost more energy I did get used to them more after a few months of doing them. I do add some extras for arms, calves and rear and side delts by the way. No saying I don't agree with your points btw. Just pay good attention to what your body is saying, do the exercises in a very controlled way and leave your ego at home.
Carry on mate -- you're doing exactly the right thing -- you're building functional strength with the stability required to use it in real-world situations. Avoiding training stability in case you strain something is completely backwards and just lines you up for a serious accident when you need to do normal things like pick up a heavy box and put it on a shelf above your head.
Sorry but I disagree with almost everything in this video. Basically you are saying get rid of barbell compound movements. The main driver muscle physiological strength.
@@josiahgreen242 Sorry, misread what you'd written! Yeah, this video is such a weird one and so off base. Esp for an older guy starting to work out, who really needs the core strength and balance workout provided by standing barbell exercises.
@@enumclaw79 I think you hit the nail on the head. Doing these exercises provide a lot of secondary benefits, including core and balance. Those are important benefits as we age.
As 56 yo ( and -said just as a reality - a past in competing with several titles too, over 30y in the game and a - imho - a solid scientific approach from
Day one till 2day, still and never ending and updating ) I can’t be completely agree with this vid, as I’ve just learned the one and unique rule on everything and everyone: GENETIC comes first and all the principles, methods and practices are “true and false” at the same time according to your MIND, in doing,experimenting, reading, elaborating, listening, feeling, “Fallin’&restarting”, etc etc
( ..and remember:genetic is also in and how your mind works…)
Stay busy
Be healthy and safe
And pump the shit hard👊🏻
If you can perform the deadlift, bent over row, OHP and bench press safely & absent discomfort with a barbell, you should. A barbell will build more muscle over time when performed consistently with good form vs machines/dumbbells. But all exercises work, consistency in progressive overload is the key.
There is no special way to perform them safely, that's the point.
I respect your opinion, but it is extremely wrong. Dumbbells and machines will build more muscle as you can place more tension on the muscles with more range of motion and can target the muscle group better than barbells. Barbell is much better for overall strength training.
I am 53, and heavy deadlifts and barbell rows are among my favorites. So far, so good..
He's talking about bodybuilding not powerlifting or CrossFit we don't have the same perspective and objectives,
And those exercises they gonna got u soon don't worry your back will suffer
@@dridi5964 Lol..sure, buddy! I have been lifting for 30+ years, as I said, so far , so good! Whatever you wish to me, I wish you twice! 🤣🤣
@@dridi5964lol rubbish.
I’m with you. I’m 63. I assume he doesn’t understand heavy loads in the mid range not doing full range to save joints and keep maximal tension on the muscle belly. His body look like it😉
thx for all the “men over 40” content 💪😎
Although I wouldn’t assume that he’s over 40 at all
Do rack pulls instead off deadlifts
It should be men over 80 only
I’ll be 60 this summer. I started competing in all natural bodybuilding at age 27 in about 1989 taking all 1st place trophies for several years in a row. I do the exact same workouts now as back then. There is no such thing as “over 40 exercises” and I’m 20 years past that.
@@nicholasingratta423 now that could possibly be true but hell no to over 40
57 and just did heavy deadlifts at 7:00 this morning followed by bent over rows. Looking forward to squats on my next leg day. Other substitute exercises just aren’t the same. I feel it is easier to get injured on some of these TH-cam exercises than it is on heavy basic movements as long as you pay close attention to your form
To be fare, they are not wrong on this subject. But they just choose the easiest things to whine about. That way they are free from critique.
No one is whining. Don't worry, your precious deadlifts can't get offended. You don't have to protect them.
Good form 😊
The logic is pretty straightforward. To perform a deadlift safely, one has to drop the weights (compared to something like a cable row or lat pull down), thus causing less activation of the target muscles. He clearly mentions repeatedly that this video is for those who aim for muscle hypertrophy. Muscle hypertrophy occurs with greater tension, which comes with bigger weights. Less weights, means less hypertrophy. simple. Deadlifts are great for overall strength development. One has to decide what they're aiming for and choose exercises accordingly.
I am 80 and do every one of these exercises except situps. Form is everything.
1) DEADLIFT
2)BARBELL ROWS
3)STANDING SHOULDER PRESS
4)SIT UPS
5)BARBELL BENCH PRESS
All my favorite ones (half of my routine). I'll leave the gym. Gym is dangerous :(
@@eto_chelovek you have machines they're better than those primitive exercises
I used to go to my plant it fitness . Now I lift at home
Thanks
Throw in BB curls and , that is my routine at 68 years old.I did behind- the - neck presses for 40 years with success.
I'm glad someone finally called out the deadlift. I'm 49 and in great shape as I work out regularly. My form has never been an issue, but I had a work related lower back injury several years ago. No matter how I have made sure my form is correct, or how light, the deadlift always aggravates where I hurt my back. I finally crossed it off the list as a high risk exercise whose benefits are negligible at best. Same with the barbell row. seems like if you've injured your back, certain exercises you can't do anymore. I've since discovered alternatives to both of these that I get better results with and don't leave me in pain afterward.
finally? the deadlift has been called out for a fee years now.
With the exception of sit-ups, they're part of of routine and I feel no regret. I'm 48.
Agreed. People confuse compound movements a lot with muscle hypertrophy. This is a work smart video for those who are interested in maximizing muscle growth
Compound movements are bang for buck exercises. I can work out for 1 hour 3 times a week. I possible way to hit whole body without using compounds.
The guy in the Alpha tanktop is always hysterical 😆
he's the main reason i watch these vids. makes me laugh
What's esp funny is how he's supposed to be the goofball but he's built like a brick wall
If you have chronic back pain, it's best to replace exercises that place a lot of load on your back with exercises such as the ones listed in the video--cable rows with different grips, flys, chest supported rows, machine press or seated press, and planks.
I'm 64, yet, I never do standing military press because your legs are vital to maintain balance. The legs help the pelvis support the spine. If you sit, your pelvis no longer get support from your legs. Thoughts?
Great video. I'm 42 and deadlifts are helping me so much after my back accident but am considering dropping bent over rows and doing the cable variations 💪
If you have access to t-bar rows do that instead of bend over barbell rows.
Great advice
@@brexistentialism7628 Agreed. And chest-supported rows to better engage the lats.
Try reverse-grip (palms up) bent-over rows. They take some stress off of the lower back. Also, use a 2X4 under your heels. This may help, too. Both helped me over the years.
At 53 with some back damage, I decided to drop deadlifts. Did the same cost/benefit analysis and decided that the exercise was too much of a drain on me at this point.
Do Trap Bar Deads
@@petercalicchio4973 I can only afford Planet Fitness so that's not an option. Maybe someday when I can afford one on the $60/month gyms in my area.
@@petercalicchio4973 I've found doing deadlifts with a kettlebell, or dumbbells, to be much easier on my back.
@@petercalicchio4973 Replaced barbell dl with trap bar lifts which feels a lot better. If there isn't one available, I significantly lower the weight and focus on solid execution. 40 and doing what is necessary to keep training hard. ✅
What about us that are nearly 60 or older? I came back to training in my early 40s, that was smooth sailing. But then I had a 13 year break, and coming back this time my body was not happy, shocked and injured. Having a hard time adjusting to the new reality of an older body that is not the same as it were in younger years.
I’m 59. Do the exercises that your body will allow you to do. Avoid pain on any parts of your body that are in recovery. Let those areas heal. It may take 6 months to a year, but you will recover. Focus on what you can do, not what you can’t. Try different exercises to accomplish your goals.
Almost the same age here. And yeah, it does require adjustment, as your supporting muscles may be much weaker than your main ones, especially your core muscles and lower back.
The video has some pretty good suggestions, but based on my experience (learned the hard way unfortunately), here is what I suggest: always protect your lower back, avoid anything that requires sudden movements, avoid momentum and reduce the weights if needed, warm up and stretch. And go easy while you build up your supporting muscles and core strength. Don't train to failure because that lower back might just give out before the rest of you, and then you're in trouble.
For example, absolutely no more standing overhead barbell press for me. Instead, I always sit down and do them using dumbells, often with good back support. And no way am I going to do the standing barbell row like I did when younger. I make sure my lower back is fixed for this, and the video provides some good options such as the chest-supported row with dumbbells.
Anyway, good luck and avoid taking chances.
@@ed-te1fp great advice mate
Good video. And not keen on the traditional deadlift either, especially if you're older, and need to be more careful. But the Romanian deadlifts with dumbells is good for ensuring reasonable core strength, balance and flexibility. But you're right: I'm not expecting any real muscle gains doing this, just using it to maintain a solid core to support other exercises that involve movement.
Definitely prefer the rdls as well over the traditional and then I do other exercises to make up for areas not hit by them as much like quads etc.
disagree strongly with barbell rows. incredible exercise, just need to start light and progress with proper form just like anything else.
One of the best trainers on the internet. Practical and common sense advice and instruction.
Here's a tip for the bent over row...use a smith machine. I've learned this lesson recently and I feel my back engaging much more with it than free weight.
What?? This is the first I've seen this channel and I couldn't disagree more. These are some of the BEST exercises you can do in your 40s!! I'm 49 and do them and even my 76 year old dad does them with me hahaha
Exactly 😂
What did you do for a living ? Fingernails ?
@@rugger1009 I grew up in Texas on a dairy farm. Hard work my whole life. After high school I went to the Marines for 4 years. Then I worked concrete for 9 years while getting my bachelors, masters and PhD. Once I finally got that nice plush office job at 34 years old I brought that hard farm work and concrete work mentality to the gym. I'm strong as an ox and I thank those big 4 (deadlift, squat, bench, OHP) for keeping me that way. Best part about all this is I'm 5'2 and 150 pounds and I lift those big 4 at elite levels. Stop being a cry baby and hit some heavy weights......or go get your nails done.
@@salvarunatortuga5396 I'm in my mid 40ies and believe me, knee pain and back pain during deadlift and squats are an issue. Everybody has different needs and physical features. Also, you're tiny at 5'2, are you a male? If so, I think you can't compare with guys with a much larger frame who carry much more weight because they're tall. Your little knee joints have to carry only 150 lbs, mine have to carry 240.
Im 60 now and cudnt agree with u more ur spot on
Good point made.The deadlift is an excellent compound exercise that hits multiple muscles. To some, they wont feel a thing because the exercise hits multiple muscles and they are not yet a rounded athelete. The form with the deadlift exerise is questionable but if form is your issue then do sumo deadlifts. The sumo deadlift has better form where the lifter bends at the knees rather than the lower back.
I had to stop doing BB DL due to unusual knee pain. I replaced them with Hex Bar DL and no more knee pain. I had to stop regular BP & replaced with Decline BP. No more shoulder pain! Still do BB Rows with no issues. Key is to lock in your lower back and stay tight & stay relatively light. I don’t go above 155 lbs. I alternate grip too. BB Shoulder Presses are no issue. Clean BB to chest and place one foot further out than the other and bend knees a bit. This prevents lower back pain. Sit ups - no issues. Learn your body comfort zones & improvise movements… Lift for Life. Cheers/B
All of you older guys saying he is dead wrong.. wait until you get hurt or herniated a disc and can't lift for months. Hope it doesn't happen. All he is saying is that these are the most risky in people over 40
Deadlift=specific to picking up heavy stuff. If you want to continue being able to lift heavy stuff in real life as you get older, do deadlifts. Just more rep work as opposed to 1rm work the older you get. Always challenge yourself.
I’m 48 , been lifting 3 years . Unfortunately or fortunately deadlifts are my strongest exercise 🤷. So i keep doing them once a week and RDL’s once a week . So far , all ok. I do bent over rows also😂, because I always have had steady progress.. in fact now I finished watching, i do all these. Just re started ohp after doing seated machine press for 6 months. However if i get any problems with any exercise I certainly will swap out
Maybe I’m suffering from confirmation bias, but I love this advice. I’ve been preaching this, specifically about the deadlift, which is the TikTok lift de jour. it’s turned into an ego lift for people who can’t control the weight and just slam barbells all over the gym
Well said. I love the deadlift and remind lifters, after they continuously bang bang the weights during their sets that gently bringing the weight to the floor after the lift is just as important as lifting it.
I'm 42 with a back injury, deadlifts and barbell squats are out of the question, honestly at this age I'm more of a calisthenics with moderate weights kinda guy, I'm more interested in just being healthy than being big.
Same here. After I stop play college football, I see no need to lift heavyweights. I was 230 with 10% body fat 435 bench 505 squat don’t know what my deadlift was because I never focused on it. I’m now 51 and just lift to improve health.
You are describing my entire routine so far and this video is almost over lol
Thank god u said sit ups I thought it would be a sweep
😅
Good list but I respectfully disagree on barbell rows. It's a staple in any back workout. You can always lower the weight.
At 59 years old I can only speak to my workouts .
First, deadlifts, bent over rows, bench press and squats are all still in my weekly workouts .
As you get older you must adjust the core lifts and add different exercises to keep your muscle mass
Balancing your big lifts with common sense is imperative..
As you get older the key is No Injuries
Nothing kills gains more than being down with injury
Oh and fyi push-ups sit ups and pull ups all still should be done if you can .
Weights along with Push-up variations will keep pecs great !
I did bent over rows 12 years ago with improper form (rounded back) and caused my L4-L5 disc to bulge. I haven't been able to work out since. If I lift a grocery bag over 10 lbs. I'm in pain. I still want to go back to working out but I can't unless I fix the bulging disc. So far I did physical therapy at 3 places, and also hung from a pull-up bar but nothing helps. There's got to be a way to fix it. Does anyone know what I can do? Chiropractor? Surgery?
Great video. Over the last 5-10 years, after suffering from lower back pain, I have phased out most of these exercises, and have recently stopped barbell benching as well (unless there's no other gym equipment available for chest). I find that I'm able to still experience great workouts and muscle development without the *wrong* kind of pain.
Well said.
Is it possible for you to share the exercises that are helping you in regards to lower back pain. I am trying to introduce alternatives for the same reason
I'm 45. I switched to seated deadlifts, bench dumbbell rows, and just started using a Mark Bell Slingshot for incline and decline dumbbell press to help in the vulnerable bottom of the press since that's where my most recent pec injuries have happened. Results have been better recovery and less pain.
Mark bell sling shots are great fun, highly recommended! Eliminate shoulder pain and as much for risk injury, my best raw 405lbs x2 and 485lbs x2 with sling shot. I usually do 3 sets raw then sleeved max double then 2 sets sling shot to finish slightly heavier 200kg ish then 4 sets triceps 20 reps cables and skull crushers, job done ✅
@@gavster023 that's great progress man. Keep it up! I feel so much more confident using the Slingshot when I hit chest bench exercises.
@@Shreadington yeah it’s really cool bit of kit I stumbled apon when purchasing elbow sleeves and so glad I did, ThankYou that’s kind man. You to 🙏
@@gavster023 thanks! I'm 2 weeks out from NPC Masters Regionals so I've been sticking to machines to prevent any injuries with how dry I am right now. I'll be ready to start pushing again once we start my reverse diet and training.
Aside from sit-ups, I use all 4 of these exercises. I am also 100% in agreement that unless you’re rock solid on your form… these exercises can easily leave you hurting.
Great video for people like me in my 60s who’s been weightlifting and a back country skier for years, who suffers from scoliosis. Thank you 🌸
Scoliosis is an entirely different topic. That aside how you lift has nothing to do with your age. I’m 60 and I started heavy lifting and competing when I was about 26. I’m still killing it with heavy weights in the gym 4 nights a week doing the same exercises that I did in my 20’s.
@@Jimmy_Cavallo Do you have scoliosis? And even if you do you may deal with it in a different way than I do. I appreciate the information in this video. 🌸
I’m 44 and have done Standing Shoulder Presses, Deadlift, Pendlay Row, Squat and Bench Press every week for 14 years without injury. I’m an average 6 foot 1 and 180lbs.
We really need to define what “old” is.
6 ft 1 and 180 is not avg
6feet above avarege? :D
Great video and recommendations. I've removed these over the years and reduced my incidence of pain and injuries
Longer recovery time isn’t a bad thing for gaining strength. If your only focus is endurance or maybe if you’re helping a really old person achieve basic health goals this is perfectly good advice
I've been training for 1 and half year and the only back excercise I used was the underhand and overhand barbell row and my back exploded, along with my rear delts and traps. The barbell row is one of the most useful compound movements and its actually underrated!
so true, with forward leaning wide neutral grip cable rows my lats blew up in a month, after years of pull ups and not much to show for it. any kind of elbows tucked in rowing is king
What is a right weight to use with the barbell row? Kgs please
@@6Tghma you start feeling it at around 30Kg total, 40-60 kg is decent difficulty for most, with perfect form.
@KisB: you are absolutely right. And beginners often experience lower back pain due to incorrect technique and too much weight. It is also the case that 'lower back pain' is actually powerful muscle strain when performed properly. Especially in the beginning.
@@Brukner841 Very good advice 👍
Papo!! You content is the best 46 and taking more breaks and rest and chiropractor told me stop them dead lift. Feel better than ever in this past year.
As a man over 40 who's just 3 months into his gym journey, these videos are really, really helpful. I've hurt my back a couple of times and have shoulder issues from old injuries and recognise so much of what's in this video in particular! Thanks guys 👌🏋️💪
Do the bent over rows under hand a hugeeeee difference for the back/lats
I am 50 years old and stopped deadlifting off the floor at 37 and off blocks at 46. I had an elite 1RMax of 715 at 207. They were critical for my strength gains early on. I do good mornings now and still have just as much thickness in my erector muscles with better gluten and hamstrings.
Bent rows- in my 20s and 30s I routinely worked to 425 (with body English) to prime my CNS for strict high rep sets with 315. I now focus on weighted chins, 1 arm dumbbell rows without a bench, no twisting and routinely work up to 150s for 12. 15 years ago I would go up to 235 with horrendous foam. I am lucky I didn't get hurt but going to these super highly loads was essential to lifting heavy on strict movements today.
Today systemic fatigue is an essential element to avoid to continue to gain strength and size. I replaced flat, incline and decline barbell presses with weighted push ups at all angles. Weighted calisthenics with progressive loads ,(as heavy as you train with barbells and dumbbells allow for just as much strength and mass gains with less systemic fatigue as the movements are evolutionary superior as natural daily movements-therefore you can train with greater frequency. I have experienced more consistent improvements with these exercises. My bench press, Squat and deadlift were all at very high levels at 46 after 32 yesrs of consiztent training. Although my knees and shoulders (surprisingly my back and hips are fine) required multiple surgeries a d my knees have never come back. Fake knees are definitely in my future. My problem was overuse and discovering box squats too late. For shoulder health you must make rear delt training a priority and only go heavy on overhead presses in 1-3 week periods where you are not going heavy on any horizontal or incline press variations. Only oerform 1 heavy barbell or dum be press during a workout and use moderateto light weight on otber presses if you believethey are necessary during that workout. The dumbest thing propme do is perform 2-4 hea y pressing movements during a training session.
If you want to go heavy on flat and inine.presses, lower your volume and train more frequently so that you can devote separateworkouts for different angle presses. If you train flat Monday and Incline Thursday, make one of the sessions lighter (you can still workout hard by using 3-7 reps in one workout and 8-15 on the other. The lower the reps on the heavy movement, the higherthe reps should be on the other. If you are using 7 reps on your heavy day, 8-10 reps is fine on the other. If u use 3 rep sets on heavy day, go 12-15 on light day. The rep work will improve cellular volume (more sarcoplasm - muscle glycogen and cellular hydration- when getting sufficient carbs pre and post training) and the heavy work will fatigue the nervous system and create more density in the contractile tissue of the higher threshold type IIb fast twitch motor units.
I agree that if you begin training in your teens and twenties you should push the big barbell compounds while you are at a hugy adaptable stage in your life (but be smart and use periodization to take 2 steps forward and deloads to reset at a slightly higher level (1 step back). Injury usually occurs as a result of wear and tear and not because of freak accidents involving trauma that can be linked solely to that single session. Listen to strong more experienced older guys. I blew off the advice and now hurt every minute of every day. Once a movement stops progressing and you are also in middle age, do it less frequently or preexhauat and train with less weight on the compound. Its amazing how much muscle strength can continue to improve but your structural components only have a limited useful life. Don't test the boundaries if your body is giving you signals to back off.
The other benefit of dumbbells to barbells for chest press is not needing a spotter. You can just drop the dumbbells to your sides if you need to bail.
The down side though is initially getting heavy dumbbells into the proper starting position
@@markrose53 I find it best from the seated position to have the elbows close to my side and the weights extended from my body. Then drop my momentum into the pressing position and then extend the elbows out to start the first rep. If the weights are too heavy to do one rep or your grip strength/form is too shaky, then lighten the load. Going to failure with dumbells is the smart and less risky plus its a better indicator of how well your form is. Barbell reps can mask poor form as seen in the video.
Barbells are preferred to dumbbells for RDLs because gliding the bar along your leg keeps your form in check and you can focus more on your back posture and hamstrings.
@@chadog900 yes, this is how I try to do it too, mostly successfully but occasionally that first press goes a bit astray and fighting it back into position is where injuries occur
@@chadog900 yes that’s the way I do them though I see more people using dumbbells
It's been difficult mentally for me to let go of some of these exercises. Especially the deadlift and bench press. It just doesn't seem right not to do them. 😢
It's not.
So true
Agree.
I'm still gonna do them, but expect less gains and ease down on overloading weight. It's better to do something safer than to risk injury in my opinion.
Keep the main 3 just lower the weight if needed and push out more reps
I'm in complete agreement with the modified exercises over tradidional. Because of Shoulder issurs I have a hard time bench pressing, and recovery is difficult. I can move a surpsing amount of weight doing dumbell bench and not hurt my shoulders as much. Same with Military vs seated press. I get better, results and have more comfort using dumbells. And I'm stuck with Leg press and leg extensions for my legs as well as straight leg dead's because of knee issues. I'm 61 and just started lifting again after a long break due to surgeries and life issues. I'm loving your very informative, very well thought out videos. Thank you!
Wo this is a very amazing and superb video bro telling about this topic and about 5 overrated exercises actually suck for muscles growth and keep it up and keep training hard and be positive and happy always but never give up on your dreams
They don't suck for your muscle growth at all. They're great for muscle growth if you can do them with proper form. However if you can't, they're not optimal and can easily lead to injuries.
At 67, I found out the hard way about shoulder strain and pain doing bent over rows, dead lifts, standing overhead dumbbell triceps extension (which puts the shoulder at a very unnatural angle & loads the joint with weight from behind the neck!), and barbell bench press. This video has great advice and reinforced the steps I started taking a few weeks into my routine. We don't have a cable fly machine, so I had to use an elastic band with handles, strung between 2 heavy cable machines. Do you think that's better than individual cables flies on each arm on the lat pulldown/seated rows machine? I wonder if the chest fly works better when both sides are worked together, versus one at a time? As for the many comments from those who still wanna do the lifts this article suggests avoiding, to each their own. If those classic exercises work for you, great, but there are many of us who find equal success and results with the alternatives he listed. I'm one of them.
I do back extensions.
I do low pulley rows.
I do seated military press.
I do Roman chair sit ups.
I do incline bench and weighed dips.
Instead of squats I do leg curls and leg extensions.
Instead of deadlifts I do hex bar deadlifts.
Yeah I’m 56 and starting to feel it in my joints and I’m finding all the work arounds. You gotta do what you gotta do.
Great video. I'm very prone to injury with my shoulder in bad shape so this is very helpful. Thanks
I’m 30. Have barbell rowed my entire lifting run (14trs). In the past year I’ve tweaked my lower back doing it 4 separate times and was out for minimum 10 days each time. Granted, it’s the heaviest I’ve done that exercise since I’m the strongest I’ve ever been but still think I’m going to have to stop. Very disheartening getting older. The strength with age is a real thing but the double edged sword is the vulnerability to getting hurt.
Training your neck will help.
I completely agree with you about all of these exercises. I'm 60 and have been lifting since I was in H.S. At my age, all of these exercises cause unnecessary pain and long recovery times. I avoid them at all cost. Specially the standing press and deadlifts. Those are killers for the EXACT reasons you've cited, namely, back pain!!
You know your stuff. Keep rocking!! 👍🏻💯💪🏼
All of this is debatable, it depends on every individual really, but you can't cancel excercises based on stress levels on certain areas.
I do RDL and squats and BOR with a hex bar. This works for me at my age (almost 67). I never do sit-ups, but planks or hanging leg raises. Also, I never do standing military press, but seated dumbbell presses (as well as landmine presses), and no injuries with these exercises, (fingers crossed).
I agree with everything except the bench press!
Surely it's still worth having deadlifts, barbell rows and bench press in a routine though but maybe focusing less on the weight (Unless you feel competent you can execute it whilst keeping good form) ?
Personally I don't really like the shoulder press machine anymore that much, I mean I'll use it as a finisher but i just don't enjoy it that much now, possibly because of me using it as a finisher and not a starter idk.
I'm 61 and you just destroyed 3/4 of my workouts...lol. I am recovering from arthritis but am able to finally squat almost to parallel and can deadlift above my bodyweight quite comfortably. After 3 months it's probably time to mix it up with a couple of new routines so I'll try a couple of these out. Always open to new ideas!
I'm 57. I dumped 4 of those 5 exercises over the past several years. But I still deadlift, and always will. Fwiw, my opinion... Chest-supported rows for back, cable work for the shoulders, planks and hanging leg work for abs, and dumbbells for the bench. I also use an SSB for squats.
This guys enthusiasm in his voice over
Just subscribed. Love the content. Fun, entertaining, and informative. That crash dummy is funny
Really like this channel since discovering it. Good, real, information, but the best thing is the guy demonstrating the moves…priceless!
Use dumbbells wherever possible but don't skip any exercise.
I would love to see you do an upper lower split for men over 40 with this video in mind.
AVOID THESE EXCERCISES
1. DEADLIFT
2. BB BENT OVER ROW
3. STANDING SHOULDER PRESS
4. SIT-UPS
5. BARBELL BENCH PRESS
You're always looking out for the older guys. Love the channel✌️
I’ve followed bodybuilding a bit throughout my life, and I’ve never seen any of them doing deadlift or barbell bench. The only one I did see doing them was Ronnie Coleman and his body started falling apart at 55. Jay Cutler is a good guy to study, he seemed to stick to low stress/low impact stuff and still looks phenomenal to this day
Sit ups is the only exercise that makes sense in this list. 100% click bait. These exercises are staples of the workouts of all strong people for a reason - they work.
The bent over row is an injury factory.
A body builder in the 80s discovered an exercise I so greatfully discovered. He would lie on his stomach with his head over the edge of the bench looking at the floor and with the bar under the bench pull it up from the floor to the bottom of the bench. A fully bent over row with his entire body supported. especially his lower back and front hernia region. I do it with dumbbells now.
He said one day for the the first time ever his lats went into a cramp he knew he found something.
I’m 44 and I’ve been using a hex bar for my deadlift instead of doing Roman deadlifts with a traditional bar. Is that ok since it not heavy weigh but moderate?
So after this video, can u please edit the exercises in 3 days' full body workout program ?
I thought based on the first scene that you were going to diss the cable lateral raise...glad you didn't!
Great video. Another exercise I stopped doing was Squats. While a great exercise, now that i'm 44, I prefer the leg press. I find it gives more more control, and less chance of injury.
4/5 of my favorite exercises, but sadly i think he's right. if only i could get my ego on board with a more prudent approach to hypertrophy.
I can't argue with you on your suggestions to eliminate certain exercises, especially for older folks . I happen to have lumbar stenosis and never perform deadlifts, or bent over rows. Both exercises call on the lumbar for stability. Protect your lumbar folks, it's a precious section of your spine.
Before this video came out this morning, I literally did the barbell row and barbell bench press for 2 out of 5 of my exercises in my training routine today 😂😅. Great video and please keep them coming. Can you guys also do a underrated video of underrated exercises as well?
😢 it’s only for people they want more,not for people they go to gyms watch there phone not working hard 😢I like it is for my mental health.
I’m sixty two. I’ve had reoccurring back problems all my adult life, until I started doing deadlifts about five years ago. My other must-do exercises are bent rows, overhead presses, and squats. I never use machines and never intend to. It’s all about good form, and they’re all safe. I rarely do chest presses (shoulder problems) but if I do it’s dumbbells with a 30 degree incline; so I can agree with him there. Otherwise, I can’t agree with anything in this video (in my case, I should say. Everyone is different)
I am 62 and still love the deadlift... yes, heavy deadlifts are tough recovery wise, therefore I only go heavy every other week, with lighter variants on off weeks
Definitely appreciate this video. I exercise, but I'm no expert. I'm still doing most of these exercises because I thought I needed to lift heavy using compound lifts to stimulate the right hormonal environment for hypertrophy. So, I do squats, deadlifts, bench, shoulder presses etc because I thought I had to. Is this a misplaced concern? I'm 47. Will I still get the natural testosterone and GH spikes when eliminating these? Is thinking about the hormonal environment misplaced?
From my understanding, the testosterone and HGH "spikes" that occur during these movements are not that important as they don't last very long to make any significant difference to muscle building. The more important benefits for these exercises are the ability to progressively overload (by the ability to add a lot of weight) and the large amount of muscles recruited to perform the movements.
I'm 62 and have no problem with any of these exercises. I don't get this trying putting age restriction on lifting. On fitness ability maybe but I've been at this for decades and my age doesn't come into it. Stop speaking for the old guys who have probably been at the game longer than you.
Exactly. ☝️🥴
I'm enjoying deadlifts now because once I get to a certain age I'm not doing them anymore
Why? As long as you don't have a specific injury or issue just do the lifts you like to do. People get way too obsessed with "age", IMO.
@@DANA-lx8cv I injured myself last year doing them I started doing them again back in January and I'm almost at 500 lbs it was a weird day that day lol
47. Training for 30+ years natural. Deadlifts no/rack pulls yes. Bent rows yes but with controlled squeeze at to and controlled eccentric and not to much bend, minimal standing press- if anything use lighter weight and reverse grip, bench press yes but with care to avoid injury.
Interesting points, the ones i don’t do are bent over rows, standing shoulders press, sit-ups
Hey bro I am 16 and just 47 kg I’ve been eating a lot lately and it just doesn’t work I just don’t gain any weight it’s been over a month I am still 47. Is it some kind of disease I got or it’s natural and takes time?
Thanks for providing links to the studies and sharing great information 🫡
New Subscriber. Excellent video. Great content. Thank you for creating and sharing. The awesome Music was a bit loud and times competed with your voice......but overall, great video. 🎩
Excellent upload.
I kept needing to concentrate on the topics because the "don't be this guy" reminded me so much of my uncle Chucky (Providence native who moved to Del Rey Beach).
Dressed just like that to go to the gym during the 90's. Only difference was the gold chains he'd also wear...lots of gold chains - after pouring on the cologne!
Haha!
I definitely built my traps and upper back but with trap bar deads.
As soon as I saw the title I knew that deadlifts would be up there...now, let's see how I can prevent this channel from ending up on my feed from now on.
I feel like the arguments for most of these are just "they're bad when you perform them with bad form"
Or with too much weight
I'm 69 and I still do rows but most times it's with a T bar. I also do underhanded cable rows. I don't do overhead barbell presses. Puts too much stress on my thorasic spine.
Good video, had adopted a few of these practices now I feel more confident about my decision. I guess my lower back is just not what it used to be 😅
I'm 66, and find seated cable rows very good for my lats. Pulldowns ar OK too, but I usually start my back program with heavy cable rows using strict form. If I do barbell or dumbbell rows, I use a variety of widths and whether I bring the weight up to my stomach area, or further out to the sides and higher toward my upper back. If I can't do this with strict form, I'm going too heavy. Also, with barbell rows, I use 25 lb plates for better stretch, but I see many people jerking the weight up until it ends up almost like an upright row. This seems it would take weight aimed for the lats and push it higher up to the traps. Rarely do I row with free weights, I tend to use cable and fixed-position machine rows mostly. With these, I can't use momentum, and my weight lifted gets steadily heavier. My frontal delts get work from benches and inclines, and I usually finish a bench set with a couple of isolation exercises. What I find really blows my delts away if to either stand several feet from A pair cables, and first do upright rows this way, then finish up with laterals using the same equipment, again, with the cables somewhat in front of me. I sometimes also do these 2 exercises face down on a fairly high incline bench, doing upright rows and laterals using dumbbells. These feel like they blow my shoulders away. If I do these moments directly from the side, it puts more weight on my frontal delts, which have already had plenty of work. And I don't do sit-ups, I work my abs on a machine using the weight stack, then do a few cable sets for my obliques. I keep rep ranges for abs and obliques at 25 reps and up so I don't get big gut muscles.
I just came here to see where I can get those 90s pants. Anyone have the link?
Fabulous content...and potentially "life-saving" as well. Thanks so much!
The older I get the more the machines in the gym make sense. I been doing pull ups all my life, I recently started doing them with bands to save my joints
If you're over 40, you should not use any weighted exercise that requires you to bend forward while lifting. There's always a variation that's better for your back and still gets the results you want.
It’s when people use improper form when doing bend forward exercises that leads to problems. I’m 42 and still do deadlifts and rows. They are great for strength and hormone response.
The most important to train as you age, assuming your goal is to be able to do things, avoid injury and be healthy, is stability, mobility, speed and endurance.
Big muscles have some advantage, but nothing an active life style doesn't also get you.