The only 5 exercises to build muscles after 40
Summary
TLDRThis video offers a solution for men over 40 looking to combat age-related muscle loss. It emphasizes the importance of weight lifting and resistance training with a high-protein diet. The script outlines five key exercises: barbell back squats, Romanian deadlifts, pull-ups, overhead press, and dumbbell bench press, each targeting specific muscle groups for maximum growth. It also advises on proper form and repetition for effectiveness, while stressing the individual variability in muscle development and the need for health guidance.
Takeaways
- πͺ Building muscle after 40 is achievable with the right techniques and mindset.
- ποΈββοΈ Resistance training with heavy weights is essential for muscle gain after 40.
- π₯ A high-protein diet is crucial in conjunction with weight training for muscle development.
- π’ Aim for 8 to 12 repetitions per exercise to achieve muscle failure for optimal growth.
- β¨οΈ Take 90 seconds of rest between sets for effective muscle building workouts.
- ποΈββοΈ Squats are a must for overall muscle mass increase and hormone production.
- π Romanian deadlifts are a safe way to work the hamstrings and glutes without back strain.
- π€ΈββοΈ Pull-ups are the ultimate upper body exercise for maximum muscle growth.
- π€² Overhead press with a barbell is recommended for shoulder growth and strength.
- πΊ Dumbbell bench press engages more stabilizers and offers a natural range of motion.
- π Muscle gains after 40 may vary; individual results may differ and should be guided by healthcare professionals.
Q & A
What is the main focus of the video script?
-The video script focuses on exercises and techniques for building muscle after the age of 40, emphasizing that it is still possible to gain muscle with the right approach.
Why is resistance training important for muscle building after 40?
-Resistance training, such as lifting weights, is crucial for muscle building after 40 because it helps counteract the natural loss of muscle mass that occurs with age.
What type of diet is recommended alongside resistance training for muscle gain?
-A high-protein diet is recommended to support muscle growth and recovery during resistance training.
What is the recommended number of repetitions for each exercise to achieve muscle building?
-The script suggests using a weight that causes muscle failure for 8 to 12 repetitions of each exercise.
How many sets are recommended for a muscle-building workout according to the script?
-A minimum of three sets is recommended for each exercise in the workout.
What is the significance of the barbell back squat in a muscle-building regimen?
-Barbell back squats are recommended for increasing general muscle mass and are beneficial for upper body muscles as well due to increased hormone production.
How does the Romanian deadlift benefit the body without endangering the lower back?
-The Romanian deadlift works the hamstrings and glutes using the hips and glutes to pull the barbell upward, reducing the strain on the lower back.
What is the recommended grip for pull-ups to maximize muscle growth in the upper body?
-An overhand grip is recommended for pull-ups as it more forcefully engages the lats, contributing to significant upper body strength development.
Why are overhead presses important for shoulder growth?
-Overhead presses are important for shoulder growth because they target the muscles in the shoulders, promoting their development when performed with proper form and weight.
What advantages do dumbbell bench presses offer over barbell bench presses?
-Dumbbell bench presses work more stabilizers and offer a more natural range of motion, which can be beneficial for muscle development and injury prevention.
What is the final advice given in the script regarding muscle building after 40?
-The script advises that muscle building after 40 can be challenging, but with the right workout habits and health guidance, individuals can maximize the benefits and achieve their goals.
Outlines
πͺ Muscle Building After 40: Techniques and Exercises
This paragraph introduces the concept that muscle building is possible after the age of 40 using the same techniques effective for younger individuals. It emphasizes the importance of resistance training with heavy weights and a high-protein diet. The paragraph outlines a muscle-building program that includes specific exercises and repetition ranges, suggesting three sets minimum with 90 seconds of rest in between. The recommended equipment includes a pull-up bar, dumbbells, and a barbell. It also mentions the significance of exercises like barbell back squats for overall muscle mass and hormone production, which aids in systemic muscle growth.
ποΈββοΈ Barbell Back Squats for Maximizing Muscle Growth
This section focuses on the barbell back squat as a crucial exercise for muscle building, especially for those serious about increasing general muscle mass. It details the proper form for performing the squat, including the initial stance, the depth of the squat, and the return to the top position. The paragraph highlights the benefits of squats not only for the lower body but also for upper body muscles due to increased hormone production, which promotes muscle growth throughout the body.
ποΈββοΈ Romanian Deadlifts: Safe and Effective for Lower Body Strength
The paragraph discusses Romanian deadlifts as an effective exercise for working the hamstrings and glutes without risking lower back injury. It provides instructions on the proper grip and execution of the exercise, emphasizing the use of the hips and glutes to pull the barbell upward and the correct way to lower it back down. The paragraph also mentions the importance of muscle contraction and the desired number of repetitions for this exercise.
π€ΈββοΈ Pull-Ups: The Ultimate Upper Body Exercise for Maximum Growth
This section hails pull-ups as the best upper body exercise for muscle growth, explaining the benefits of using an overhand grip for more effective lat engagement. It describes the correct technique for performing pull-ups, including the starting position, the movement of the shoulders and elbows, and the focus on the lats. The paragraph also touches on the importance of the number of repetitions for achieving the desired muscle development.
π€² Overhead Press and Dumbbell Bench Press for Shoulder and Chest Development
The final paragraph covers the overhead press and dumbbell bench press as essential exercises for developing the shoulders and chest. It provides a detailed explanation of how to perform an overhead press with a barbell, including the starting position and the movement to lock out the elbows. Similarly, it describes the dumbbell bench press, noting the benefits of using dumbbells for a more natural range of motion and the engagement of stabilizing muscles. The paragraph concludes with advice on performing the desired number of repetitions for these exercises.
Mindmap
Keywords
π‘Muscle Building
π‘Resistance Training
π‘High Protein Diet
π‘Muscle Failure
π‘Barbell Back Squats
π‘Romanian Deadlifts
π‘Pull-Ups
π‘Overhead Press
π‘Dumbbell Bench Press
π‘Hormone Production
π‘Healthcare Guidance
Highlights
Gaining muscle after 40 is possible using techniques that work for younger individuals.
Engage in resistance training with heavy weights to build muscle after 40.
A high protein diet is essential for muscle gain, especially for those over 40.
Muscle failure should be targeted for 8 to 12 repetitions per exercise.
Rest for 90 seconds between sets for optimal muscle building.
Three sets minimum are required for an effective workout routine.
Use a pull-up bar, dumbbells, and a barbell for the workout.
Barbell back squats are recommended for overall muscle mass increase.
Heavy squats benefit upper body muscles by increasing hormone production.
Romanian deadlifts work the hamstrings and glutes without risking the lower back.
Pull-ups are an excellent upper body exercise for maximum muscle growth.
Overhead grip for pull-ups targets the lats more effectively.
Overhead press is crucial for shoulder growth.
Dumbbell bench press engages more stabilizers and offers a natural range of motion.
Gaining muscle mass after 40 is difficult but can be achieved with proper workout habits.
Individuals may experience muscle building differently, so results may vary.
Healthcare guidance is recommended before starting any new workout regimen.
The video provides well-researched information on muscle development after 40.
Transcripts
the only five exercises to build muscles
after 40 I have some excellent news if
you're in your 40s and wish to fight
against men's natural loss of muscle as
they age you could still gain muscle
mats after 40 by using the same
techniques that work for 20y olds that's
where the best muscle building exercise
that men should start doing after the
age of 40 comes in in other words you
need to lift weights or engage in some
other type of resistance training with
somewhat big weights if you want to gain
muscle after the age of 40 in
conjunction with a high protein diet
plan to help gain or lose muscle do you
believe that developing muscle after 40
is unattainable rethink that everything
you need to know about building muscle
as a busy man in your 40s 50s and Beyond
will be covered in this video use a
weight that causes muscle failure in
that range for 8 to 12 repetitions of
each exercise to achieve the normal
muscle building program after 90 seconds
of rest in between sets repeat for three
sets minimum for this workout you'll
need a pull-up bar dumbbells and a
barbell one barbell back squats in every
muscle building regimen barbell back
squats or a comparable variation of
heavy squats are always recommended if
you're serious about increasing General
muscle mass you cannot afford to skip
squats if you have no medical conditions
that prevent you from squatting with
weight heavy squats are beneficial to
your upper body muscles as well since
they increase hormone production in your
body which in turn encourages systemic
muscle growth grow to perform the
exercise stoop down by bending your
knees and hinging at the hips although
the low bar variety will place your body
at approximately 45Β° during the deepest
phase your torso should still be mostly
upright brace your entire body for every
repetition as you drive through both
feet to return to the top position for
the desired number of repetitions two
Romanian deadlifts this workout work
your hamstrings and glutes without
endangering your lower back in any way
grip the barbell with a prome or
alternate hand position to do Romanian
deadlifts using your hips and glutes
pull the barbell upward after you've
reached the highest position bend your
knees slightly and secure them do not
bend your knees anymore instead lower
the barbell to just below them as soon
as your glutes and hamstrings start to
ache contract them and push yourself
back up to the peak position carry out
the desired number of repetitions three
pull-ups the finest upper body exercise
you can perform as a pull-up or a
variation of one for maximum muscle
growth use the overhand grip as it
strikes the lats more forcefully than
the reverse or neutral grip but every
version develops significant upper body
strength in the biceps and back use a
broad overhand grip to dangle from a
pull-up bar flexing your shoulders and
elbows while extending your elbows to
the side can help you raise yourself to
the bar to focus your lats as much as
possible slightly arched back carry out
the desired number number of repetitions
four overhead press shoulder growth
requires performing overhead presses
dumbbells also function well but we
suggest a barbell starting with the bar
in your hands hold it racked at shoulder
height to perform an overhead press
raise the bar until your elbows are
locked out and your arms are overhead
lower the bar to the beginning position
after stabilizing at the highest
position carry out the desired number of
repetitions five dumbbell bench press
bench presses with dumbbells work more
stabilizers and offer a more natural
range of motion than barbell bench
presses laying on a bench with a
dumbbell in each hand at the sides of
your chest is how to start a dumbbell
bench press raise the dumbbells until
your elbows are locked out and your arms
are straight at the peak of the
repetition pull the dumbbells together
over your upper chest for a final
squeeze carry out the desired number of
repetitions gaining muscle mass Beyond
40 is difficult you can maximize the
benefits of appropriate workout habits
with the help of the detailed
instructions provided in the video
please be aware that every person
experiences muscle building changes or
improvements differently therefore you
might not see the same outcomes always
get Healthcare guidance before making
any decisions this is extremely well-
researched information about developing
muscle after 40 not medical advice hope
this video helped thanks for watching
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