Workouts & Exercise

How Do I Get In Shape? – Justen Smith – Episode 3 Transcript

Justen Smith is a trainer that trains the whole body, not just the physical parts.

Workouts for Men Over 40 – Exercise Guide – Week 4

Exercises For Week 4

The following workout is designed t.o follow Workouts for Men – Exercise Guide – Week 3.

If you didn’t start at Week 1 and go through Weeks 2 and 3, I advise you to start with Week 1,… but it’s not absolutely necessary.

You could do this set of exercises as a separate workout, and in fact, you could do any of the four-week programs as stand-alone exercise programs. They’re all useful.  It’s just a progression of exercises that has been designed to start with Week 1 and get progressively more advanced.

They’re all useful.  It’s just a progression of exercises that has been designed to start with Week 1 and get progressively more advanced.

It’s just a progression of exercises that has been designed to start with Week 1 and get progressively more advanced.

Here are the basics:

RULES

**Good Form – This is probably the most important rule.  You need to understand how important this is – good form.  Your success in gaining muscle and not injuring yourself is tied to how well you perform each exercise.  The better your form is when doing each exercise with the correct form, the more benefit you will get from the exercise.

**Do Not Rest more than a minute (60 sec) to a minute and a half  (90 sec) between each set.

**Do Not Rest more than two minutes between each exercise.

**Ask For Help from a fellow gym goer if you need a spot or you want clarification about an exercise. Everyone is happy to help you. You might even find a trainer who would help. 🙂

**Concentrate on the muscle that you are working on. Think about the actual muscle you’re working and make sure that you’re putting stress on that muscle or muscle group.

**Don’t Do Less than what is required by your workout schedule. This will require mental dedication. Don’t quit your workout early or skip an exercise.  Getting in shape requires discipline.

TRIANGLE TECHNIQUE

The Triangle Technique is a technique that I have developed over the years,…. developed from my trying different exercises and techniques to get bigger and stronger.  It has been a trial and error process that has resulted in the exercises that work best for hard gainers like me.

Easy gainer guys can do almost anything and gain muscle.  Those of us with more challenging body types have to use methods that break through the normal advice of gym trainers and muscle magazines.  They’re designed for the ectomorph.

Get the details here (coming soon), but for now, the basics are as follows:

Progressively Lighter Weight

This technique uses a progressively lighter weight for each exercise repetition.

For each exercise, you will start with a heavier weight and work down to a lighter weight.

For instance, if you were going to do a set of barbell arm curls, you might start with 35 lbs. for the first repetition.  Then for the second repetition, you’d take 5 lbs off and do the curl with 30 lbs.  And finally, for the third repetition, you’d take off another 5 lbs and do a rep with 25 lbs.

You’re only doing three repetitions for each exercise.

More Exercises, Fewer Repetitions

I believe that the more variety you give your muscles, the better they respond to growth.

Based on this principle, The Triangle Technique will have you do more exercises and only three sets of each exercise – 6-8 repetitions per exercise.

Most exercise programs will have you do four (4) to six (6) sets of each exercise.  I find that the more variety your muscles get, the stronger and bigger they get.

Go to Failure with Each Exercise

Many exercise routines designed for beginners and guys over 40 will not ask you to go to failure, for fear that you will injure yourself.

This is not the best advice.  If you want to add muscle, with all the associated benefits, you’re gonna have to push yourself to failure, or almost failure with every exercise.

The weight doesn’t matter so much, but the ideal is to pick a beginning weight that will allow you to do 6 to 8 repetitions for the first set.  Remember, we’re gonna reduce the weight for the second and third set, so the beginning weight will be your heaviest weight. You should then be able to do 6-8 repetitions for every set.

All of your workouts will be using The Triangle Technique.

WEEK 4

This is a continuation of the Workouts for Men Over 40 – Exercise Guide.

WEEK 4 –  Workout Day 1 – Upper Body

Exercise 1 – Back – Pullups – (Advanced)

Grab a high pull-up bar with your palms facing forward. (Each time you do this exercise, you should vary the width of your grip to get the best results.)

Now that you have both hands on the bar, slightly arch your back and stick your chest out.

Pull your body up until the bar touches your upper chest.

Concentrate on squeezing the back muscles once you reach the top.

After a second at the top, slowly lower yourself back to the starting position where your arms are fully extended.

If you can’t do at least 4 of these, go try a lat-assist machine. You kneel on a pad which is weighted so you’re not pulling your entire weight up. Do this until you feel strong enough to do 4 Pullups by yourself.

This is one of the ultimate exercises.  Once you can do 10 of these, you’ll probably look fantastic.

Exercise 2 –  Arms – Hammer Curls with Rope

Attach a rope to a low pulley and stand facing the machine, not too far away, although varying the distance from the machine is a good way to vary the angle of resistance.

Grab the rope with a palms-in grip and stand up straight up while keeping your body static.

Put your elbows by your side and keep them there for the entire exercise. THIS IS THE MOST IMPORTANT RULE OF FORM – keep your elbows glued to your side.

Only the forearms should move; not your upper arms.

Using your biceps, pull your arms up until your biceps touch your forearms.

After a 1 second contraction where you squeeze your biceps, slowly lower the weight back to the original position.


Exercise 3 – Chest – Incline Bench Press 

 The standard barbell bench is one of the best compound exercises you can do.  It allows you to move a lot of weight, and it’s also an easier lift to control than using heavy dumbbells. Additionally, it’s one of the most fun exercises to do.

Lay on the bench with your feet flat on the ground. A lot of guys don’t realize that you should be using your feet to drive through your hips when you’re lifting.

Take a medium grip covering the rings on the bar. There often are two smooth rings on the bar.  I use these to position my hands.

Remove the bar from the rack, holding the weight above your chest with your arms extended. Lower the bar to your sternum.

Maintain control and do not bounce the bar off of your chest. Your elbows should stay slightly drawn in.

After touching your chest with the bar, extend the elbows to return the bar to the starting position.



Exercise 4 –  Arms – Dumbbell Curl

Grab a dumbbell in each hand. Keep your elbows close to your torso and keep your palms facing forward.  NOTE:  Keep your elbows glued to your side.

Now, keeping the upper arms stationary, curl the weights while contracting your biceps.

Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level.

Hold this position for a second as you squeeze your biceps.

Then lower the dumbbells back to the starting position.



Exercise 5 – Shoulders – Lateral Raises

Choose a couple of dumbbells (weight TBD by you in a trial and error process) and stand with up straight with the dumbbells by your side.

While maintaining your body in a static position, lift the dumbbells to your side with a slight bend in the elbow.

Do not swing the dumbbells.  You’ll defeat the whole purpose of the exercise.

Lift your arms until they are parallel to the floor.

Pause for a second at the top.

Lower the dumbbells back down slowly to the starting position.

WEEK 4 –  Workout Day 2 – Lower Body

Exercise 1 – Squats

Squats are the single most important lift you can do. They incorporate your entire body and focus the work on your glutes, hamstrings, and quads. You should do them every week.

I often use a Smith machine because I don’t workout with a partner who can spot me. A Smith machine is a good safe way to do squats.

I find the best technique for me is not let your upper legs go below being parallel to the floor. Any more than that and you’re putting too much stress on your knees.  I even suggest half-squats to start off.

Exercise 2 – Hack Squat

Get on the machine with your back against the pad of the machine and put your shoulders under the shoulder pads.

Position your legs on the platform using a shoulder width medium stance
Keep your head up at all times.

Place your arms on the handles of the machine and disengage the safety bars.
Now straighten your legs without locking your knees.

Begin to slowly lower yourself by bending at the knees as you maintain a straight posture with your head up.

Continue down until the angle between the upper leg and the calves becomes about 90-degrees or almost parallel to the floor.

Now raise the unit by pushing up with primarily the heel of your foot as you straighten the legs again and go back to the starting position.

Exercise 3 – Leg Extensions

 You will need to use a leg extension machine for this exercise. Most gyms will have several.

First, choose your weight (trial and error – a weight that will allow you to do 4-6 repetitions) and then sit on the machine with your legs under the pad with your hands holding the side bars.

Make sure that your legs form a 90-degree angle between the lower and upper leg.

Using your quadriceps, extend your legs to the maximum height that you can.

Make sure that the rest of your body remains stationary on the seat. Pause a second and then,

slowly lower the weight back to the original position making sure that you do not go past the 90-degree angle limit.


Exercise 4 – Lunges

Lunges are a quintessential exercise. It’s important to do lunges properly so you don’t put unwanted strain on your joints, and knees, specifically. Here’s how to do a lunge correctly:

Keep your upper body straight, with your shoulders back and relaxed  Always engage your core.

Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far.

Make sure your other knee doesn’t touch the floor. Keep the weight in your heels as you push back up to the starting position.

Exercise 3 – Calf Raises

Sit on the machine and place your toes on the lower portion of the platform with your heels extending off.

Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs.

Lift the lever slightly by pushing your heels up and release the safety bar.


WEEK 4-  Workout Day 3 – Abs

Exercise 1 – Crunch

 Lie flat on your back with your feet flat on the ground, with your knees bent at a 90-degree angle.

Now place your hands lightly on either side of your head. DO NOT pull your head up with your hands when doing this exercise

While pushing the small of your back down into the floor begin to roll your shoulders off the floor.

Exercise 2 – Leg Raises

This move will tone your lower abs as well as strengthen your entire core.

Start with your hands below your booty, legs raised a few inches above the ground. Keep your legs straight as you slowly raise them up as high as you can.

Reverse the move back to start.

Do as many as you can.  Shoot for 10 the first time and work up to 20


Exercise 3 – Plank

Get into a pushup position and bend your elbows to lower your forearms to the floor. Hold the position with abs tightened.

This guy is doing the another version where you support yourself with your hands instead of your elbows.

Start by doing 1 minute.  Then each week increase the amount you plank by 15 or 30 seconds.

Exercise 4 – Kips 

Lie flat on the floor on your back with your arms extended straight back behind your head and your legs extended also.

Bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position.

Then, lower your arms and legs back to the starting position.

WEEK 4 –  Workout Day 4 – Whole Body – All Barbell Day

Exercise 1 – Barbell Lunges (Advanced)

First set the bar on a rack just below shoulder level. Once you’ve got the correct height and weight, step under the bar and place the bar on the back of your shoulders.

Hold on to the bar using both arms and lift it off the rack by first pushing up with your legs and at the same time standing up.

Step away from the rack and step forward with your right leg and squat down, while keeping your body upright and maintaining balance.

Do not allow your knee to go forward beyond your toes as you come down. This will put too much stress on your knees.

Using mainly the heel of your foot, push up and go back to the starting position.

Exercise 2 – Barbell Front Raises (Advanced)

You’ll start with a shoulder-width grip on the barbell.

Allow your arms to hang straight down with the elbows extended.

You should be facing forward, with your shoulders back and your
chest up.

Maintain a neutral spine and contract your abs to provide core support.

Start the movement by flexing the shoulder, raising the weight straight out in front of you. Keep the elbows extended and the wrist neutral throughout the movement.

Continue the upward movement of the arms until the barbell is just above shoulder height.

At the top of the motion, pause briefly, and then slowly return to the starting position.

.

Exercise 3 – Barbell Rows

Holding a barbell with your palms facing down, bend your knees slightly and bring your body forward, by bending at the waist, while keeping your back straight.

Make sure that you keep your head up.

The barbell should hang directly in front of you with your arms hanging perpendicular to the floor.

Now, while keeping your body stationary, lift the barbell up toward yourself.

Keep your elbows close to the body.

At the top position, squeeze the back muscles and hold for a brief pause.

Then lower the barbell back to the starting position.

Exercise 4 – Barbell Upright Rows (Advanced)

Grab a barbell with an overhand grip that is slightly less than shoulder width.

The bar should be resting on the top of your thighs.  Your back should be straight.

Now use the sides of your shoulders to lift the bar, raising your elbows up and to the side.

Keep the bar close to your body as you raise it.

Continue to lift the bar until it nearly touches your chin.

Lower the bar back down to the starting position.

SUMMARY

Congratulations.  You’ve now done all four (4) weeks of a four (4) week program.

What I’d suggest is that you repeat this week (Week 4) and then start back at Week 1 and go through it again.

After doing this entire 4-week program three (3) times, you’ll be ready for a completely new routine, which we’ll have ready for you when you complete three rounds of this four (4) week program.

See you at the gym.

Workouts for Men Over 40 – Exercise Guide – Week 3

Exercise Guide For Week 3

The following workout is designed to follow Workouts for Men – Exercise Guide – Week 2.

If you didn’t start there, I advise you to start with Week 1, then do Week 2 and then do this one – Week 3.

It’s not absolutely necessary, but the overall program follows a logical progression of exercise difficulty.  You could do this set of exercises as a separate workout.  No problem.

Here are the basics:

RULES

**Good Form – This is probably the most important rule.  You need to understand how important this is.  Your success in gaining muscle and not injuring yourself is tied to how well you perform each exercise with the correct form.

**Do Not Rest more than a minute (60 sec) to a minute and a half  (90 sec) between each set.

**Do Not Rest more than two minutes between each exercise.

**Ask For Help from a fellow gym goer if you need a spot or you want clarification about an exercise.  Everyone is happy to help you. You might even get a gym trainer to help you. 🙂

**Concentrate on the muscles that you are working out. Think about the actual muscle you’re working and make sure that you are putting stress on that muscle or muscle group.

**Don’t Do Less than is what is required by your workout schedule. This will require mental dedication.  It’s important to complete every workout by doing every exercise to your best ability.  It’s not always easy.

TRIANGLE TECHNIQUE

The Triangle Technique is a technique that I have developed over the years, as I’ve tried different exercises to help me get bigger and stronger.  It’s been a trial and error process that has finally produced a technique that I know works for me and others who are hard-gainers.

Easy-gainer guys can do almost anything and gain muscle.  Those of us with more challenging body types have to use methods that break through the normal advice of gym trainers and muscle magazines.

Get the details here, but for now, the basics are as follows:

Progressively Lighter Weight

This is a technique that I have used that works for me and will most likely work for you.

It uses a different weight for every repetition and starts with a heavier weight and works down to a lighter weight.

For instance, if you were going to do a set of barbell bicep arm curls, you might start with 35 lbs. for the first set.  Then for the second set, you’d take 5 lbs off and do the curl with 30 lbs.  Then for the final and third set, you’d take off another 5 lbs and do a rep with 25 lbs.  Don’t let switching weights cause you to take too much time between each set.

More Exercises, Fewer Repetitions

I believe that the more variety you give your muscles, the better they respond to growth.  Doing the same exercise too many times diminishes the effect of the exercise.

Based on this principle, The Triangle Technique, you will have you do a variety of exercises and only three sets of each exercise.

Most exercise programs will have you do four (4) to six (6) sets for each exercise.  I believe that is too many and find that the more variety your muscles get, the stronger and bigger they get.

Go to Failure with Each Exercise

Many exercise routines will not ask you to go to failure, for fear that you will injure yourself, and especially guys over 40.

This is bad advice.  If you want to add muscle, with all the associated benefits, you’re gonna have to push yourself to failure, or almost failure with every exercise.

The weight doesn’t matter so much, but the ideal is to pick a beginning weight that will allow you to do 6 to 8 repetitions for the first set.  Remember, we’re gonna reduce the weight for the second and third set, so the beginning weight will be your heaviest weight.

Because you’re reducing the weight for each set, you should be able to do 6-8 repetitions for each set.

All of your workouts will be using The Triangle Technique.

WEEK 3

This is a continuation of the Workouts for Men Over 40 – Exercise Guide.


WEEK3 –  Workout Day 1 – Upper Body

  • Exercise 1 –  Deadlifts – Dumbbells or Barbell
    Hold a barbell or a pair of dumbbells in front of you with an overhand grip, palms facing the body.

  • Exercise 2 – Dumbbell Decline Press – Chest

Lock your legs under the pads of the decline bench and lie down with a dumbbell in each hand on top of your thighs.

Bring down the weights slowly to your chest with your elbows bent.

Push the dumbbells up using your chest muscles. Lock your arms in the overhead position, squeeze your chest, hold for a second and then start coming down slowly.


  • Exercise 3 – Dumbbell Shrug – Lats

Grasp a pair of dumbbells and stand straight, letting the dumbbells hang by your sides.

Let your shoulders drop down as far as possible.

Keep your body straight, and slowly raise your shoulders straight up as high as you can.

Pause for a moment, and then slowly lower the dumbbells back to the starting position.



Exercise 4 – Lateral Raise for Shoulders

Stand in a shoulder-width stance.

Grab a pair of dumbbells with palms facing inward and let them hang at your sides.

Raise your arms out to the sides until they’re at shoulder level.

Pause, then lower the weights back to the starting position.

  • Exercise 5 – Arms – Drag Curl

    Hold a straight barbell or EZ-curl bar with your elbows extended.

Drag it up the front of your body until your elbows are fully bent.

Pull your arms back as you lift the bar so it stays in contact with your body at all times.

Don’t worry about the weight.  You won’t be able to do the same weight you do with a regular curl because this exercise is so strict…..in form.

WEEK 3 –  Workout Day 2 – Lower Body

  • Exercise 1 – Leg Press

  • Exercise 2 – Squats
    Squats are the single most important lift you can do. They incorporate your entire body and focus the work on your glutes, hamstrings, and quads. I often use a Smith machine because I don’t workout with a partner who can spot me. A Smith machine is a good safe way to do squats.

I find the best technique is not to go below your upper legs being parallel to the floor. Anymore, you’re putting too much stress on your knees.

I even suggest half squats to start off.  That works.

  • Exercise 3 – Calf Raise

Sit on the machine and place your toes on the lower portion of the platform provided with your heels extending off.

Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs.

Lift the lever slightly by pushing your heels up and release the safety bar.

Lower slowly and then raise back to the starting position.

  • Exercise 4 – Good Morning

First set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders under the bar.

Hold on to the bar using both arms on each side and lift it off the rack by first pushing with your legs and at the same time straightening your body.

Step away from the rack and position your legs using a shoulder-width stance.
Keep your head up, looking up at all times.

Keeping your legs stationary, move your body forward by bending at the hips. Lower your torso until it is almost parallel with the floor.  Sometimes going too far will cause injury, so don’t go any lower than what feels like you’re getting a good workout.

Begin to raise the bar as you exhale by elevating your body back to the starting position.

    • This exercise can also be performed inside a squat rack for safety purposes.
  • WEEK 3-  Workout Day 3 – Upper Body

  • During Week 3, you are going to repeat Day 1 routine on Day 3.

    Exact same workout as you did on Day 1

 WEEK 3 –  Workout Day 4 – Lower Body

During Week 3 your Day 4 is going to be the exact same as your Day 2 routine.

During this week, you’re going to workout 4 days, so that means a Monday/Wednesday/Friday/Saturday schedule. OR a Tuesday/Thursday/Saturday/Sunday schedule.

SUMMARY

You’ve now done three weeks of a four (4) week program.

What I might suggest is that you do two (2) weeks of this program, as I’ve suggested for the previous two (2) weeks of workouts.  I think it makes some sense depending on your level of experience.

It can’t hurt, and it might be good to repeat the same week. It was a good idea for the previous 2 weeks.  It’s certainly not mandatory, and you can go right on to WEEK 4.

If you’re ready for Week 4, go to this link. – Workouts for Men Over 40 – Exercise Guide – Week 4.

See you at the gym.

Workouts For Men Over 40 – Week 2

 Exercises For Week 2

The following workout is designed to follow Workouts for Men Over 40- Exercise Guide – Week 1.

If you didn’t start there, I advise you to start with Week 1, but it’s not absolutely necessary.

You could do this set of exercises as a separate workout.  Whatever suits you is fine.  Just do one.

Here are the basics for every week:

RULES

**Good Form – This is probably the most important rule.  You need to understand how important this is.  Your success in gaining muscle and not injuring yourself is tied to how well you perform each exercise.

**Do Not Rest more than a minute (60sec.) to a minute and a half (90 sec.) between each set.

**Do Not Rest more than two minutes between each exercise.

**Ask For Help from a fellow gym goer if you need a spot or you want clarification about an exercise that you’re doing.  Everyone is happy to help you. You might even find a trainer to help you  🙂

**Concentrate on the muscles that you are working out. Think about the actual muscle you’re working and make sure what you’re doing is putting stress on that muscle or muscle group. Feel your muscles as you’re working them.

**Don’t Do Less than is required by your workout schedule. This will require mental dedication. It’s mostly mental……all of this.

TRIANGLE TECHNIQUE

The Triangle Technique is a technique that I have developed over the years as I’ve tried different exercises to get in better shape and to get bigger and stronger. This is what works for hard-to-gain guys, like me.

Easy-to-gain guys can do almost anything and gain muscle.  Those of us with more challenging body types have to use methods that break through the normal advice of gym trainers and muscle magazines.

Get the details here (link coming soon), but for now, the basics are as follows:

Progressively Lighter Weight

This is a technique that I have used that works for me and will most likely work for you.

It uses a different weight for every repetition and starts with a heavier weight and works down to a lighter weight.

For instance, if you were going to do a set of barbell bicep arm curls, you might start with 30 lbs. for the first set.  Then for the second set, you’d take 5 lbs off and do the curl with 25 lbs.  Then for the third and final set, you’d take off another 5 lbs and do a set with 20 lbs.

More Exercises, Fewer Repetitions

I believe that the more variety you give your muscles, the better they respond to growth.

Based on this principle, The Triangle Technique, you will have you do more exercises and only three sets of each exercise.

Most exercise programs will have you do four (4) to six (6) sets of each exercise.  I find that the more variety your muscles get, the stronger and bigger they get.

Go to Failure with Each Exercise

Many exercise routines will not ask you to go to failure, for fear that you will injure yourself, and especially us guys over 40.

This is bad advice.  If you want to add muscle, with all the associated benefits, you’re gonna have to push yourself to failure, or almost failure with every exercise.

The weight doesn’t matter so much, but the ideal is to pick a beginning weight that will allow you to do 6 to 8 repetitions for the first set.  Remember, we’re gonna reduce the weight for the second and third set, so the beginning weight will be your heaviest weight.

Because we’re reducing the weight for each set, you should be able to do the same number of repetitions for each set.

All of your workouts will be using The Triangle Technique.

WEEK 2

This is a continuation of the Workouts for Men Over 40 – Exercise Guide.

WEEK 2 –  Workout Day 1 – Upper Body

  • Exercise 1 – Back – Pulldown

    The lat pulldown is a basic upper body strength exercise that targets the upper back. The exercise also improves stability in the lower back and your core.


Exercise 2 – Deadlift

The deadlift is one of the most effective exercises for developing overall strength. It’s a full-body exercise that recruits a lot of your muscles.

It’s shown here being done on a Smith machine, but you can also do it without the guidance of the Smith machine.

You can also do it with a barbell or with dumbbells.



Exercise 3 – Chest – Incline Bench Press

Sit on an incline bench at about a 30-45 degree angle.

Use a barbell with an overhand grip that’s shoulder-width apart and hold it above your chest.

Extend arms upward, locking out your elbows.

Lower the bar straight down in a slow movement to your chest.

Then press the bar in a straight line back up to the starting position


Exercise 4 – Arms – Close Grip Barbell Curls

Hold a barbell with both hands, palms up with your hands a few inches apart.

Curl the bar up until the forearms touch your biceps. and contract your biceps hard for a second at the top.

Slowly go back down to the starting position as you inhale.

  • Exercise 5 – Arms – Triceps

    Triceps press machines come in standing and seated variations. In the standing version, you place your body behind a cable machine with a high attachment rope.Grasp the attachment with an overhand grip and keep your elbows close to your body.Push down by extending and bending the elbows.Seated version of the machine (shown) is very similar but has a bar that you grab and push down until your arms are fully extended.

WEEK 2 –  Workout Day 2 – Lower Body

  • Exercise 1 – Squat

  • Exercise 2 – Lying Leg Curl

Lying leg curls are the top exercise for directly working the hamstrings – the muscles on the back of your thighs.

Lie down on the leg curl machine with your face towards the machine.

Fix your feet under the footpad resting the pad over your ankles.  Do not arch your spine.

Now curl your legs upwards by bending your knees such that your hamstrings are fully contracted.

Hold there in this position for a count of one.

Slowly return to the starting position.

  • Exercise 3 – Standing Calf Raise

Adjust the padded lever of the calf-raise machine to fit your height.

Place your shoulders under the pads. Your toes should be secured on the lower pad with your heels extending off it.

Raise your heels by extending your ankles as high as possible and flexing your calf. Don’t lock your knees at the top.

You shouldn’t bend, just stand up to stretch your calves. Hold the contracted position for a second before you start to go back down.

Go back slowly to the starting position by lowering your heels as you bend the ankles until your calves are stretched.

  • Exercise 4 – Leg Extensions

First, choose your weight and sit on the machine with your legs under the pad with your hands holding the side bars.

Make sure that your legs form a 90-degree angle between the lower and upper leg.

Using your quadriceps, extend your legs to the maximum.

Pause a second in the contracted position.

Slowly lower the weight back to the original position, making sure that you do not go past the 90-degree angle limit.


  • WEEK 2-  Workout Day 3 – Upper Body

During Week 2, you are going to repeat Day 1 routine on Day 3.

Exact same workout as you did on Day 1

WEEK 2 –  Workout Day 4 – Lower Body

During Week 2 your Day 4 is going to be the same as Day 2 routine.

During this week, you’re going to workout 4 days instead of 3, so that means a Monday/Wednesday/Friday/Saturday schedule. OR a Tuesday/Thursday/Saturday/Sunday schedule.

SUMMARY

You’ve now done two weeks of a four (4) week program.

What I might suggest is that you do two (2) weeks of this program.  I made the same suggestion for Week 1.

It won’t hurt, and it might be good to repeat the same week.  It might be better than learning an entirely new set of exercises for Week 3.

If you’re ready for Week 3, go to this link. – Workouts for Men Over 40 – Exercise Guide – Week 3 (link coming soon)

See you at the gym

Workouts For Men Over 40 – Exercise Guide – Week 1

Where to Start. 

If you came to this article directly, that’s fine, but you should start at Workouts for Men Over 40 to get the basics.  If you already know all the basics, then just get started with Week 1 Exercises here.

If you’re a veteran or already know all the basics, then just get started with Week 1 Exercises here.

What Exercises Should I Do?

The following workout is designed to give you some noticeable results in one month and better results in 3 months.

The Catch:  You Gotta Do them & You Gotta Stick with it.

RULES

**Good Form – This is probably the most important rule.  You just gotta understand how important this is.  Your success in gaining muscle and not injuring yourself is tied to how good your form is.

**Do Not Rest more than a minute to a minute and a half between each repetition.

**Do Not Rest more than two minutes between each exercise.

**Ask For Help from a fellow gym goer if you need a spot or you want clarification about an exercise that you’re doing.  Everyone is happy to help you.

**Concentrate on the muscles that you are engaging. Think about the actual muscle you’re working and make sure what you’re doing is putting stress on that muscle or muscle group.

**Don’t Do Less than is required by your workout schedule. This will require mental dedication.

TRIANGLE TECHNIQUE

The Triangle Technique is a technique that has developed over the years as I’ve tried different techniques to try and get in better shape and also to get bigger and stronger.

This is based on years of real experience and what works for hard-to-gain guys, like me.

Easy-to-gain guys can do almost anything and gain muscle.  Those of us with more challenging body types have to use methods that break through the normal advice of gym trainers and muscle magazines.

Get the details here, but for now, the basics are as follows:

Progressively Lighter Weight

This is a technique that I have used that works for me and will most likely work for you.

It uses a different weight for every repetition and starts with a heavier weight and works down to a lighter weight.

For instance, if you were going to do a set of barbell arm curls, you might start with 40 lbs. for the first repetition.  Then for the second repetition, you’d take 5 lbs off and do the curl with 35 lbs.  Then for the third repetition, you’d take off another 5 lbs and do a rep with 30 lbs.

More Exercises, Fewer Repetitions

I believe that the more variety you give your muscles, the better they respond to growth.

Based on this principle, The Triangle Technique, you will have you do more exercises and only three of each exercise.

Most exercise programs will have you do four (4) or more repetitions for each exercise.  I find that the more variety your muscles get, the stronger and bigger they get.

All of your workouts will be using The Triangle Technique.

WEEK 1

Take it slow the first week. We’re not gonna try to look like Arnold in a week or even a month.

The first week we’re going to do THREE Workouts – Five Exercises per Workout:

WEEK 1 –  Workout Day 1 – Upper Body

  • Exercise 1 – Back – Seated Cable Row
    Seated cable rows are a traditional upper back exercise.  Strengthening these muscles is important because a weakness can lead to unstable shoulders which can limit your strength and muscle gains. When you begin this movement, pull your shoulders down and back. Otherwise, you’ll keep your shoulders elevated, which stresses the shoulder joint.


  • Exercise 2 – Shoulders – Dumbbell Press
    The dumbbell shoulder press is better than the barbell version. Either one is essential for any shoulder workout.
    The dumbbell press allows the arms to flare out a little more to your sides, which targets the middle delts — and when it comes to width, mass and overall roundness, the middle delts are the most important muscle to give you a wide look.
  • Exercise 3 – Chest – Bench Press
    This is the one everyone loves to do.
    You can generate the most power with barbell lifts, so the standard barbell bench allows you to move the most weight.
    It’s also an easier lift to control than pressing with heavy dumbbells. The exercise is relatively easy to learn and is one of the staples of any good workout program. It’s also one of the fun exercises to do.

  • Exercise 4 – Arms – Biceps – Barbell Curl
    The barbell curl has been a bodybuilding staple for over a century now for good reason: it’s one of the best all-around biceps builders you can do.
  • Exercise 5 – Arms – Triceps – Pulldown
    This is the most common triceps exercise that people do and, surprisingly, it’s quite good.

WEEK 1 –  Workout Day 2 – Lower Body

  • Exercise 1 – Leg Press

     .

  • Exercise 2 – Squats – 
    Squats are the single most important lift you can do. They incorporate your entire body and focus the work on your glutes, hamstrings, and quads.
    I often use a Smith machine because I don’t have a workout partner who can spot me. A Smith machine is a good safe way to do squats.
    I find the best technique is not to go below your upper legs being parallel to the floor. Any lower than that, and you’re putting too much stress on your knees.  I even suggest half squats to start off.
  • Exercise 3 – Calf Raise Machine

Sit on the machine and place your toes on the lower portion of the platform provided with the heels off.
Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs.
Lift the lever slightly by pushing your heels up and release the safety bar.

  • Exercise 4 – Lunges –
    Lunges are a quintessential exercise. It’s important to do lunges properly so you don’t put unwanted strain on your joints. Here’s how the right way:

Keep your upper body straight, with your shoulders back and relaxed  Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.
Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor.
Keep the weight in your heels as you push back up to the starting position.


  • WEEK 1 –  Workout Day 3 – Abs

      • Exercise 1 – Crunch
      • Lie flat on your back with your feet flat on the ground, with your knees bent at a 90-degree angle.
      • Now place your hands lightly on either side of your head
    • While pushing the small of your back down into the floor begin to roll your shoulders off the floor.


    • Exercise 2 – Leg Raises
    • This move will tone your lower abs as well as strengthen your entire core.
    • Start laying on your back with your hands below your booty, legs raised a few inches above the ground. Keep your legs straight as you slowly raise them up as high as you can. Slowly reverse the move back to start.
    • Do as many as you can.  Shoot for 10 the first time and work up to 20.
    • Exercise 3 – Plank
    • Get into pushup position and bend your elbows to lower your forearms to the floor. Hold the position with abs tightened.
    • (This guy in the photo is doing the advanced version where you support yourself with your hands instead of your elbows.)

    • Start by doing 1 minute.  Then each week increase the amount you plank by 15 or 30 seconds.

    • Exercise 4 – Kips –
    • Lie flat on the floor on your back with your arms extended straight back behind your head and your legs extended also.
    • Bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position.
    • Then, lower your arms and legs back to the starting position.

SUMMARY

You’ve now done one week of a four (4) week program.

What I might suggest is that you do two (2) weeks of this program.  It won’t hurt, and it might be good to repeat the same week than learning an entirely new set of exercises for Week 2.

If you’re ready for Week 2, go to this link. – Workouts for Men Over 40 – Exercise Guide – Week 2 (link coming soon)

Workouts for Men Over 40 – Does Sports Count? Is It a Good Idea?

Is playing soccer, football or rugby on Saturday morning something that a guy over 40 should consider?

Is playing a sport considered a workout for men over 40?  Is it a good idea?

What about Basketball? Lacrosse? Baseball?  Football?  Wrestling? Should a guy over 40 be participating in contact sports?

Of course, you know my answer.  HELL YES!

Ask any guy who plays a sport and has been for many years.   They most likely love the sport and know that it has great benefits for them. They know their entire health, mental and physical being would suffer if they stopped because someone told them they were too old to play anymore.

Deep down they know the benefits they gain from staying active as they age, even if the guys at the office make fun of them when they come into the office carrying an ice pack on Monday morning.

Let’s look at the details.

PROS and CONS

There are more positives than negatives to playing sports regularly later in life, in particular activities that get your blood pumping.

There are all kinds of health benefits, like keeping your weight under control and keeping good cardiovascular health and then there’s the psychological benefit of exercising regularly and the social aspect of being part of a team.The pluses in my opinion far, far, far outweigh the risks.

HOW TO…..

If you haven’t been playing your sport continuously for many years, then there are some things you should do before you jump back in.

Anyone who doesn’t exercise regularly and thinks they can just start right back up playing a sport at full throttle should reconsider and take it easy in the beginning.

First, you should take a month or two to build up a fitness base again before attempting to compete.

You should also get a physical and see if there’s anything you need to know about your physical condition before you participate in active sports.

Try the following 7-exercise workout before you start back, especially if you’ve been out of it for several years. Primarily you’ll want to do some stretching and some foam rolling.

The primary thing you want to do before you get back in is to strengthen your core and establish your stability and balance.  You don’t need to weight lift, just strengthen and stabilize your entire body.

Example: 

VIDEO 

SUGGESTED EXERCISES 

Do these exercises twice a week for a month before you dive into playing a contact or active sports. There are seven (7) that you should do during each workout (twice a week is suggested).  If you want to weight train other days, that’s fine.  These are designed to get your body ready for an active sports.

Barbell Roll-Out

  • Hold a barbell loaded with 5-10lbs on each side and kneel on the floor.
  • Now place the barbell on the floor in front of you so that you are on all your hands and knees.
  • Slowly roll the barbell straight forward, stretching your body into a straight position. Go down as far as you can without touching the floor with your body.
  • After a pause in the stretched position, start pulling yourself back to the starting position. Go slowly and keep your abs tight at all times.

Bridge

  • Lie flat on the floor your hands by your side and your knees bent. Your feet should be placed around shoulder width.
  • Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Hold at the top for a second.
  • Slowly go back to the starting position.

Side Plank

  • Lie on your left side with your knees straight. Prop your body up on your left elbow and forearm. Either place your right arm by your side or you can raise your right hand until it’s perpendicular to your torso, so you form a T.
  • Contract your core by squeezing in your abs forcefully.
  • Raise your hips until your body forms a straight line from your ankles to your shoulders.
  • Hold this position.
  • Start with 30 seconds and then add 15 second each workout until you get to 2-3 minutes. The longer the better.

You can also do it on your right side.  In fact, it’s advisable to do both.  Do the left side on Tuesday and the right side on Thursday

Bent Leg Lift

  • Lie flat on your back on the floor with your palms facing down.
  • Bend your hips and knees 90 degrees.
  • Without letting your upper body move, extend your legs out until they are straight and hovering a few inches above the floor.
  • Pause, and then return to the starting position.

Belly Button Suck-In

  • Knees and hands on the floor. It’s important that your back stays curved to facilitate the vacuum.
  • Blow out all the air from your lungs, squeeze your diaphragm
  • Suck your belly in.
  • Use your diaphragm to suck in your belly very tight. Try to get your belly button to touch your spine, not really but that’s the idea.
  • Hold for about 10 seconds
  • Release and repeat at least 10 times

This is a great workout for your abs.  It’s not that well-known and some people think it’s silly, but it really works. If you do this over a period of time and get your body fat down, you’ll have a six pack.

Bosu Ball Push Ups

  • Get on the floor with your body straight supporting your upper body with a wide grip on the flat side of the Bosu ball.
  • Start by flexing the elbows lowering your torso. Do not allow your hips to rise or to sag.
  • Pause at the bottom, and then extend the elbows to return to the starting position.

It’s that simple, but this will engage more muscles than a normal push up and will also force you to use core muscles to stabilize yourself.

Balance on a Bosu Ball

  • You might want to have a chair or wall to hold onto as you get used to the movement.
  • Step both feet onto the dome, placing them on either side of the bull’s eye.
  • By simply standing, you’ll feel your feet moving and your torso contracting in order to find your balance.
  • Add difficulty by letting go of the chair, raising the arms overhead or closing your eyes.

SUMMARY

Participating in sports as a guy over 40 is a GREAT idea.

It’ll keep you young and vibrant, extend your life, keep your cardiovascular system in tip-top shape and let you have fun while getting a good workout.

Even activities like CrossFit and boot camps are a great way to be active, if you don’t play a sports. I’ve done boot camps for years, and love the exercise and camaraderie you develop with your fellow boot campers. It’s a great way to get or stay in shape without thinking about it as “exercise.”

Before you dive in, if you haven’t been continuously playing, use the 7 exercises above to get yourself in shape so you don’t injure yourself.  Injuries are more common as you get older, but they don’t have to be if you’ve gotten yourself in great shape.

Go sign up for that weekend football, soccer, lacrosse or basketball league.  You’ll be glad you did.

Workouts for Men Over 40. Where Do I Start?

In a previous post, we’ve established that anyone can gain muscle and enjoy all the benefits of having more muscle and less fat.

For the details, read the post entitled “Can You Build Muscle After 40?”

So now that we know you can. Where do you start?

In this post, we’re going to map out the basics of what you need to know before you start a weight lifting routine.   You can use this to get started on your path to gaining more muscle, losing fat and getting in better overall shape,…… all leading to you feeling and looking TERRIFIC.

Working out can have social benefits as well as physical and mental ones.  You may meet some like-minded people at the gym and develop some friendships.

You will definitely connect with other people who work out. You’ll have something in common to discuss. Gym friendships can be a bonus.  At least you’ve got one thing in common – the gym.

Do I Join a Gym?

This is a gym workout.  Other blogs will be about home workouts.

I find that going to a gym works for me. I have tried working out at home, and I can’t stick to a regular routine. If I make going to the gym an “event,” I will work out harder and be more consistent in my workouts than if I’m at home.  This is strictly a personal choice.  It works for me.

If I go to the gym, I feel more committed to completing a workout (I mean, I made an effort to come here, so why not stay), and somehow I feel like my fellow gym goers are “watching” me to see if I’m putting in a good effort.

If you’re at home, it’s easy to be distracted by undone chores that are staring at you, distracted by what there may be to eat in the refrigerator and by lots of other distractions.

Going to the gym does not work for everyone so other posts will be for those of you who want to work out at home.

The reasons you might NOT want to go to a gym are:

  • the time spent traveling to and from the gym.
  • exercising in “public,” if you’re not comfortable doing that
  • feeling like you don’t fit into a gym culture.
  • you’re self-conscious about your body if you’re not in the best of shape.

All these are understandable. They can be reasons to start your new workout routine at home.

A Good Alternative to the Gym.

I’ve known several friends who found that the local YMCA or city athletic club was their choice for working out.  These are both great alternatives and probably less expensive than a big commercial gym.

Often, these facilities may not be as well equipped as a commercial gym, but sometimes they’re wonderful places because they are more laid back and have related programs, such as Zumba, yoga, wellness classes, etc.  Sometimes they’re geared more toward the person who can go during the day and on weekdays.

There is a nice city athletic club near me that would be a wonderful alternative to a gym.  It’s run by the small town I live in.

What Do I Wear?

Clothes  (DUHHH).  I wear shorts and a t-shirt.  It can be that simple.  If you’re more modest, you can wear long pants, but don’t wear jeans or anything that will encumber your movement. NO street clothes.  

Some guys like compression shorts and even compression tops.  They are useful for many guys. They’re just not essential for a good workout.

There are lots of ways to spend a bunch of money on “gym” clothes, but you don’t need to.  It won’t make your workout any better.  All you need is something comfortable that won’t restrict your movements.

Shoes – Basic tennis shoes of ANY sort will do.  You don’t need anything fancy, just something that will give you a good grip.  You don’t need an expensive running/performance shoe.  I’m sure you already have something in your closet that will work. Almost any athletic shoe will do.

NO STREET SHOES.  

How Long Will It Take To See Results?

It all depends.  You knew that was the answer, didn’t you? 🙂

It really does depend on a lot of things.

Some of us are very motivated to look and feel good.  Others are not as motivated.

Some of us gain muscle more easily than others.

Some of us can push ourselves harder than others.

Some of us put a higher priority on working out than others.

Some of us have better genes and are not ectomorphs. Most of us are either endomorphs or mesomorphs, not ectomorphs. If you don’t know what you are, go here.

Some of us combine our workouts with proper eating and some of us don’t.

So, it all depends.

If you commit to working out 3-4 times a week and do the exercises spelled out at Workouts for Men Over 40 – Exercise Guide, you will start to see results in 4 weeks, and you’ll see noticeable results in 8-12 weeks,  This only applies to us men.  Women are different.

Why will You Succeed?

You will because you showed up and started this program.  The old cliche is true. One step at a time. Success starts by taking the first step. It’s a cliche, but true. That’s all you have to commit to….the first step.

BIG SECRET TO SUCCESS

Put your workout on your schedule,….. on your calendar.

It is as important as any business meeting you have, and probably more important than many of your social engagements.

Commit to scheduling your workouts.

You must prioritize this part of your life. This will determine the quality of your life going forward.

Schedule your workouts for the week on Sunday when you plan your upcoming week.  You should know what important meetings and events you are scheduled for a week in advance, so add your workouts a week at a time.

The more regular you are with your workouts, the more they will become an integral part of your life.  Once that happens, you’ll see more progress than you’ve ever seen before.

Want To Be Motivated?  Here’s a Way? 

Commit with money.  Make a deal with a friend that if you don’t go to the gym at least three times a week for a month, that you’ll contribute $100 to his favorite charity.  If you’ve got more money, make the commitment with 3 friends.   There’s some motivation!

Another technique I’ve read about is to pledge a $100-$500 to an organization that is diametrically the opposite of your beliefs.  If you’re pro-life, pledge $500 to Planned Parenthood, and if you don’t go to the gym 3 times a week you must contribute your pledged amount to that organization.

Now, there’s motivation!

One More Secret? 

Did you know that how you perform each exercise will determine how quickly you’ll gain muscle?

Have you seen a gym meathead trying to impress everyone by swinging a big weight around?  He’s not gaining much, and he’s not impressing anyone who understands the importance of good form.

It is easy to want to impress the guy or girl next to you with how much weight you can lift compared to them.  They probably haven’t even noticed you, so don’t be a show-off.

DO EVERY EXERCISE with CORRECT FORM

Do Not be intimidated into thinking the heavier the weight, the more good you’re doing.  NOT!

The better form you have, the more results you will get!  That’s the secret.

OK, Just One More SECRET

This is a secret you don’t want to hear.

You must start to eat right.  I know, I know.  I hate it too.

You can gain muscle and lose fat at the same time, but you will have to make sure you’re eating correctly.

In a separate article/blog, I will lay out a diet for gaining muscle and losing weight.

Of course, you can start by cutting out all junk food and sugar.  If you did that, you’d be well on your way to a good diet. Start there as a simple step to a healthy diet.

A FEW TIPS FOR THE GYM

Take a bottle of water – staying hydrated is important while you’re working out.  Having a bottle with you will keep you concentrated on your workout,  instead of trudging over to the water fountain every few minutes.

Take a towel – If you’re doing everything correctly and pushing yourself enough, you’ll work up a sweat so having a small hand towel will be a welcome accessory.

Don’t Use Too Heavy a Weight – Again, I emphasize that heavy weights don’t equal better results.  Better form and persistence are the key.

If the weight is too heavy to perform your exercise with good form, you are asking for injury.

No Chit Chat – During your visits to the gym, you will make gym friends, but limit your conversation to before or after your workout.  You don’t want to be distracted from the reason you are there – gaining muscle so you’ll look and feel FANTASTIC.  

A BIGGIENO cell phones during your workout.  Using your cell phone while you workout is a very BIG distraction that will kill any intensity in your workout.  I know, I know.  We must have our cell phones with us at all times.  Having it with you when you work out is a BAD IDEA.  Try to refrain.

Use Free Weights As Your Default – Machines are fine, but you will not get the results as quickly as you want unless you use dumbbells and barbells.  It’s just the way it is.

Your muscles are much more engaged with free weights.  You’re forced to balance a dumbbell and thus engage more muscles during your exercise.

Start Slow – Don’t try to look like Arnold in the first month.  You’re the tortoise, not the hare. This should be a lifetime commitment.

What Exercises Should I Do?

You’re going to find the actual exercises at Workouts for Men Over 40 – Exercise Guide. 

RULES

  • Good Form – Yes, I’m mentioning this again.   You need to understand how important this is – to your success in gaining muscle and not injuring yourself.
  • Do Not Rest More Than A minute to a minute and a half between each repetition
  • Do Not Rest More than three minutes between each exercise.  The quicker you go through your routine, the more cardio benefits you’ll get.
  • Ask For Help from a fellow gym goer if you need a spot or you want clarification about an exercise that you’re doing.  Everyone is happy to help you.
  • Concentrate on the muscles that you are engaging. Think about the muscle you’re working and make sure what you’re doing is putting stress on that muscle or muscle group.
  • Don’t Do Less than is required by your workout schedule. This will require mental dedication. In other words, don’t quit early or do less than you’re planning to do.

TRIANGLE TECHNIQUE

The Triangle Technique is a technique that has developed over the years as I’ve tried different exercises to try and get bigger and stronger. This is based on years of real experience and what works for hard-to-gain guys, like me.

Easy-to-gain guys can do almost anything and gain muscle.  Those of us with more challenging body types have to use methods that break through the normal advice of gym trainers and muscle magazines.

Here is the link for this technique, but for now, the basics are as follows:

Progressively Lighter Weight

This is a technique that I have used that works for me and will probably work for you.

It uses a different weight for every repetition and starts with a heavier weight and works down to a lighter weight.

For instance, if you were going to do a set of barbell arm curls, you might start with 30 lbs. for the first repetition.  Then for the second repetition, you’d take 5 lbs off and do the curl with 25 lbs.  Then for the third repetition, you’d take off another 5 lbs and do a rep with 20 lbs. 

More Exercises, Fewer Repetitions

I believe that the more variety you give your muscles, the better they respond to growth.

Based on this principle, The Triangle Technique will have you do more exercises and only three (3) sets of each exercise.

Most exercise programs will have you do four (4) or more sets for each exercise.  I find that the more variety your muscles get, the stronger and bigger they get.

All of your workouts will be using The Triangle Technique.

Summary

Here is all you need to know before you can start your actual workout.  Go to Workouts for Men Over 40 – Exercise Guide for the actual workouts.

See you at the gym.

Bodybuilding Workouts for Men Over 60 – See How You Can Build Muscle Over 60

Does that sound ridiculous to you?

Are you under the misconception that men over 60 don’t have a chance in hell of building muscle?

Well, you’re WRONG!

In fact, you can build muscle if you’re over 70, 80 and EVEN 90.

There are a few things that you should pay attention to as a 60-year-old, but for the most part, nothing is different in the muscle building world. Age is just a number in the weight training world.

The following videos will discuss different aspects of bodybuilding over the age of 60.

BALANCE 

This first video confirms research that says no matter what age you are, you can gain muscle.

As Brian says in this video, the exercises that you do when you’re over 60 are NO different than the ones a 20-year-old does.  You’re gonna do exactly the same exercises.   Your squat, your bench press and your deadlift will be done exactly the same no matter what age you are.

The only difference that you will have to deal with as you get older is a balance.  In this video, Brian shows some exercises that will be helpful to do to improve your balance before you seriously start lifting weights.

LOSS OF MUSCLE

Fitness guru Nash Jocic discusses the benefits of weight training for people of age 50 and over.

Muscles can grow at any age. There is no physiological reason why you can’t gain muscle, at any age. Properly constructed training method and adequate nutrition can help anyone at any age gain muscles and lose fat, while improving your overall health.

Properly constructed training methods and adequate nutrition can help anyone at any age gain muscles and lose fat while improving cardiovascular endurance, mobility and vitality.

Watch the video.  He knows what he’s talking about.

12 POINT WORKOUT ROUTINE

A very specific program for gaining muscle over the age of 40.  Gert has most of the basics correct. Gert is a “trip” but has some good advice.

Here are the details of his first and most important 12 points.  (Here are Gert’s words edited by me so they’ll make more sense than if you try to understand him)

Point 1

Sitting on the couch with a beer in one hand, watching tv and generally looking bad and what you don’t realize is that you are slowly killing yourself.

You need to change yourself from the inside. Such life altering choices make one want to get up and LIVE and go to the gym to re-invent your body. Such choices make the whole process so much easier and WORTHWHILE…

Point 2

Diet determines 80% of your bodybuilding success. You REALLY need to address this. If you are not prepared to follow proper muscle growth diet guidelines your body will not respond even to the best training and best supplements regimes.

Your results will be very mediocre at best. This is what separates the hero from the average……the diet!

Point 3

You must align your diet with YOUR body. No two bodies react the same to the exact same diet. Every 14 days you need to monitor how your body has reacted to your diet and then to determine if you lost muscle weight (bad), fat (good) or both (bad) and then adjust the diet accordingly.

It is not as difficult as it sounds

Point 4

Training determines 15% of your bodybuilding success. Next to diet this is the 2nd most important aspect.

You must train at least 4 times a week and not more than 5. Above the age of 40, the body needs more time to recover and grow, I find 4 times the best balance (Mon, Tues, Thurs, Frid).

Less than 4 is not advisable. It is too infrequent and will put you in danger of injury. It is also not conducive to muscle growth.

Keep your sessions no longer than 90 mins preferably 50 min.

Point 5

Training MUST be split as follows due to the body being older than 40:
• 3 months building phase (6-8 reps per set, EACH set to complete muscle failure)
• 1 week rest
• 3 month cutting phase (12 – 20 reps per set, 30% lighter weights, never to failure)
• 1 week rest
• repeat
The above training regime allows for a serious 3-month growth surge but places serious strain on tendons and joints which then need to recover and strengthen during the cutting phase.

You cannot start training to failure until you’ve had at least a 3 month period of gradual weekly weight and intensity increases to reach the starting point of muscle failure for the next 3 month with the building phase program.

KEEPING YOUNG

People look for workouts for men over 40 or workouts for men over 50, etc. Is that really the right mentality though?

Does something change so dramatically that it would force you to have to pick up the “old person” workout instead of the ones being done by somebody half your age?

That said, I hope by the end of this video you will have a much different opinion on the right workout for men regardless of age.

To illustrate the errors in this thinking just remember back to when you were a child. Do you remember how you used to be able to bend over and touch your toes with nearly perfect hamstring flexibility?

How about being able to squat all the way down to the ground and back up without the slightest joint discomfort or mobility issues.

The problem is, that as we age, we stop doing the things that kept us feeling young. It’s a case of “use it or lose it”. If you don’t continue to do the workouts and exercises and simple daily activities that tested your physicality, you will lose much of the attributes you gained from doing these things.

If you stop doing things in your workouts because you allow yourself to get too tight or you sacrifice your mobility, then you are only making it harder on yourself to regain those attributes the older you get.

In order to feel young and fit forever, you have to not only make sure you are continuing to do the things that make you strong now but that represent every facet of well-being.

A complete approach must include balance, mobility, agility, strength, flexibility, and even mental toughness and a resilience to aging!

Don’t simply accept that you are getting old because a number tells you that you are. If you stay active and fit you will continue to be strong, ripped and muscular despite what you have been told you should look like “for a man your age”!

UPPER BODY CABLE WORKOUT

This is Toby’s upper body workout with cables.  It’s a good routine that will give your upper body a good workout.

When executing these workouts, make sure to choose a weight setting you are confident in executing 10-12 repetitions with – no need to go heavy on this workout since the focus will be on control and muscle contraction. Make sure to have your first set be a warm up, that way you can better figure out the weight you want to use and let your muscles get warm for the movement.

WHOLE BODY WORKOUT FOR GUYS OVER 40

This workout is guaranteed to help any guy over 40 years old build muscle over his entire body. Of course, this workout is great for guys at any age but if you’re 40+ and looking to get shredded, do this!

SUMMARY

If you watched all these videos you can see that the experts completely agree that building muscle over the age of 40, 50 or 60 is not only possible but something you should do!

If you want to live an active, healthy, vibrant life, then you need to start exercising, but not just exercising but participating in bodybuilding workouts that will keep you young and healthy.

How to Gain Muscle and Lose Fat – Here are Tips To Achieve That!

Typically a guy will eat a lot, work out hard at the gym and gain muscle.  This is called BULKING.

Then, he’ll go on a caloric deficit diet and lose fat to reveal his muscles.  This is CUTTING. 

Is it possible to do both at the same time? Let’s explore this topic by engaging some expert trainers who have experience with this and will detail how this is possible…..or not possible?

VIDEO 1

This video outlines the differences and describes how it’s not an easy chore.  It’s easier for beginners because they have more fat to lose and less muscle to start off with……so any gains and losses are easier because there’s lots of improvement to be had.

This video describes many of the variations that are suggested to achieve more muscle and less fat.  There are lots of ways to achieve the end result of more muscle and less fat.  See if any speak to you.

VIDEO 2

Here is one of my favorites trainers, again, on the subject of whether it’s possible to bulk and cut at the same time…….gaining muscle and losing fat (fat not weight). Jeff completely believes this is possible and will show you how.  Now he doesn’t believe it’s easy, and he warns it may take longer than you’d like.

The example Jeff uses is pretty amazing. This guy achieved those results in 90 days.  With this client as an example, I’d say Jeff can support his contention that you can gain muscle and lose fat at the same time.

What is great about Jeff is he pulls no punches and speaks the truth, even if it’s not exactly what you want to hear.

VIDEO 3

Max talks about gaining muscle and losing fat and mostly agrees with Jeff (Video 2) about the difficulty in achieving this.  The concept that it’s easier for beginners is again presented. (Video 1)

Max does present a real workout plan that is a good basis for achieving muscle gain and fat loss at the same time.  He outlines two different routinestwo (2) levels – beginner and advanced.  Watch and take notes.  His routines will help you achieve more muscle and less fat……all in one circuit routine.

SUMMARY

These three (3) videos will give you some clues and even some sample workouts as to how you can gain muscle and lose fat at the same time.  It ain’t easy, but it is possible.

If you watch all three videos, you’ll be able to design a routine for yourself that will help you achieve more muscle and less fat.

If you have any comments, please leave them below.

See you at the gym.

Anti Aging Exercise. What Is It? Does it Work?

Do you believe there are ways to slow aging?  What are they?  Exercise? Diet?  Yoga? Hormone therapy?

There are a lot of people out there promoting their system to stop and reverse aging.  It’s overwhelming sometimes because so many of them are passionate about their solution/technique/pill/drink/exercise and you have no idea if it’s legit or not.

I’m going to explore this topic with four videos with differing viewpoints and then sum it up with my own opinion.

Here are the four (4) videos with varying approaches and opinions on the anti-aging discussion.

VIDEO 1

This first video is a good follow-up to last week’s post on HIIT cardio training.  I don’t always agree with Dr. Dan but he is knowledgeable and talks about what he believes is the best cardio for staying young. He is a knowledgeable and credible source.

He is correct about how endurance training is touted as being so good for you, when in reality it may not be.  This is a myth that is ingrained in our workout/weight loss culture. He talks about the effects of endurance training and the science behind it.

He also talks about resistance training and how it fits into an anti-aging lifestyle.

VIDEO 2

This is a video of a lecture that Dr. James Bell gave on exercise as a prescription for anti-aging.

He is speaking to a convention of doctors ( a few years ago), most of whom don’t seem to understand how important it is for their patients to participate in an exercise program, and additionally eat healthily. I’ve always wondered why doctors prescribe medicine and surgery to fix symptoms when they could truly help people by addressing the root of the problem, which is often being overweight or out of shape.  (BTW.  I know the answer to that question.)

I’m so glad he talks about the myth of young people and weight training.  That is a myth that needs to be addressed. Young people should be encouraged to exercise, even if it’s organized as fun activities.

VIDEO 3

This doctor talks about aging and how we accept things as we get older that we shouldn’t necessarily accept as a reality of getting older. He proposes what every wise health expert knows  –  that exercise and taking care of yourself is the key to living a long and fruitful life.

I’m a little suspicious of his anti-aging hormone methods, but he does understand the aging process and what’s necessary to slow it down.

VIDEO 4

This is my favorite online trainer because he doesn’t pull any punches.  He is very knowledgeable and always has a thoughtful opinion.  He understands and proposes the use of exercise and physicality as the most important part of staying younger than your chronological age.

He understands and proposes the use of exercise and physicality as the most important part of staying younger than your chronological age.

He’s good at explaining how we put limits on ourselves and accept that this is normal.  It’s not.

He demonstrates the five (5) simple things you should be able to do.  Try them and see if you can do them.  They are simple but more difficult than you might think.   Your goal is to master these 5 simple tests.

SUMMARY

It’s clear from all the experts and all the research that staying active is one of the keys to staying young throughout your life.  There are many other factors, including your inherited DNA, your diet, your sleep, etc., but exercise is one of the keys to staying young.

Exercise and diet are the two most important things you can do to fight off disease and stay young throughout your life.

It is possible.  You don’t have to give in to age and use it as an excuse for the deterioration of your body and lifestyle.

Wanna stay young and vibrant?

Meet me at the gym.

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