The ONLY 3 Exercise You Need (men over 40)

"If you're a man in his 40s, it's likely your priorities have shifted a bit. Whether it's kids, a wife, work, or all of the above, you don't want to spend two hours in the gym each day like you did in your 20s. You just want to be able to show up, get your lifts in, and be done. And since you don't have too much time in the gym, you want to make sure you're making the most of it. The last thing you want to do is wander around the gym aimlessly, not knowing what you should be doing, or even worse, injuring yourself in the process. The truth is, there's no need to do crazy long workouts like you may have done in your 20s. You can get the exact same results, if not better, by spending less time in the gym when you're a bit more purposeful. You see, as you get older, sometimes less is actually more. And that's why today, I'm going to share the only three exercises you need for muscle growth, specifically for men over 40. These three exercises will accomplish two things. First, we've selected exercises that will give you the best bang for your buck. In other words, they're easy to load and they target multiple muscle groups to a significant degree. Second, the trio was selected strategically to ensure a balanced physique. To ensure this, we've selected one multi-joint pushing movement that will target every upper body pushing muscle, one multi-joint pulling movement that will target every upper body pulling muscle, and one multi-joint leg movement that will target the entire lower body. So, without further ado, let's jump in.

Number one: Low incline bench press. An article published in the Journal for Interventional Medicine and Applied Science found that training routines that included just the bench press or any variation of it seem to be adequate enough to stimulate overall chest development. Research also suggests that the bench press one-rep max is tightly correlated to pec size and strength, meaning the bigger you bench, the bigger your pecs, at least to a degree. But why a slight incline over a traditional flat bench press? To answer this question, we have to look at some EMG data showing the level of activation in the pecs, delts, and triceps during bench pressing movements of varying degrees. One study published in the International Journal of Environmental Research and Public Health sought to answer the question of which bench press variation will give you the best bang for your buck. To accomplish this, they placed electrodes over the lower, middle, and upper chest alongside the triceps and front delts. They found that at a 30-degree angle, activation of the interior delts and upper fibers of the pecs was maximized. For the lower and middle fibers, traditional flat bench was best, and there was little to no difference in tricep stimulation across all angles. Looking at the graph, however, you can see that 15 degrees is not only great for hitting all fibers of the pec, but also elicits more activation of the deltoids. Most people will notice that they can do substantially more weight on a flat bench than a traditional incline of about 45 degrees. So, this low incline variation gives you the best of both worlds. Not only is it easier to load than the traditional incline variation, but it also produces more activation in both the upper chest and delts. To perform this exercise, place an adjustable bench into a rack and set the bench to the first setting. The first setting on most benches is roughly a 15-degree angle. No need to get too technical here, as we're just looking for a slightly elevated bench similar to a flat bench press. We want to achieve a stable shoulder position by creating an arch in the back and squeezing your shoulder blades together to maximize our force-producing potential. This setup allows us to place more load not only on the pecs, but the smaller muscles assisting with the lift, i.e., the shoulders and triceps. The bar path will be pretty similar to that of the flat bench press. When it comes to pressing, imagine pushing yourself into the bench as much as you're thinking of pushing the bar up and back toward the rack. And as always, make sure to maintain the three points of contact: your glutes, the back of your head, and your feet, all firmly planted into the bench and ground, respectively.

Number two: Pendlay row. This compound movement targets all of the upper body pulling muscles, and it's also the best exercise for applying load through your entire back musculature. On top of that, since every rep is initiated from a dead stop, the momentum is removed from the equation, reducing the risk of injury. The exercise acts as a hybrid between a barbell row and a chest-supported row, as the arms are in a higher degree of shoulder flexion when performing a Pendlay row, whereas a traditional barbell row is, safe to say, that there is a greater stimulus on the lats, as their main function is shoulder extension. This exercise also hits the traps, rhomboids, rear delts, and biceps, as well as the spinal erectors. This is important to note, as the spinal erectors are extremely important in giving thickness to the back, given the fact that they run the length of the entire spine. To set up for the Pendlay row, stand with your feet at roughly shoulder width, with the bar just over the front of your foot. Hinge back, positioning your chest almost parallel to the floor. If hamstring tightness is an issue here, you can always perform this movement off some bumper plates or blocks. From here, grab the bar with a pronated, overhand grip at about shoulder width. If you're feeling too much pressure on your lower back, it's likely your grip is too wide. Unlike a barbell row where we first deadlift the weight up in order to get into position, we will instead be lifting directly from the ground. Here, it's important that you keep a strong shoulder position. This can be done by retracting or squeezing our shoulder blades together. There is EMG evidence to suggest that keeping your scapula retracted throughout a rowing movement leads to higher lat activation, so focusing on this is vital, specifically if you want to maximize your lat growth. From there, pull the bar down towards your lower sternum, thinking nipple line, by driving your elbows back in towards your pockets. Your back should remain in the same position throughout the entire movement. Make sure to keep your elbows at about 45 degrees, as tucking them any further would prevent the traps from working properly, whereas flaring them too much will take the lats out of the movement, putting more load on the rear delts. Another pitfall to avoid is letting the weight fall straight back to the ground without control. We recommend aiming for a 3-second eccentric with each rep. This is a great way to add more time under tension while also working your spinal erectors isometrically. Another common mistake for this exercise is going too heavy. For better and safer results, stick to a weight that you can lift in a controlled fashion. The biggest benefit I find with the Pendlay row versus the traditional barbell row is it places less stress on the lower back, despite our spine being more parallel to the floor. This is because the load that is used with the Pendlay row is often much lighter than that of the traditional barbell row. A good load to aim for is anywhere from 70 to 90 percent of your body weight when working in the 8 to 12 rep range. And as mentioned before, if you are finding that your lower back fatigues, simply adjust the setup by placing the bar on blocks or a bumper plate.

Number three: Barbell back squat. If you want big legs, you're gonna have to do some form of a squat, period. Whether it be with a barbell, kettlebell, or machine, if you want mass on your legs, you have got to squat. EMG data shows that squats elicit extremely high muscle activity in all the main lower body musculature, from the quads and hamstrings to the glutes and even the calves. The best thing about the squat is there are so many variations that you're bound to find one that works for you. Although personally, I don't think you can beat a good old-fashioned barbell back squat to produce the most amount of force as safely as possible. What we want to do is maximize stability in our setup, and for more information on how to achieve this, check back on our video 'The Four Best Lower Body Workouts for Muscle Growth.' Another thing to consider with the squat is depth. It seems that the deeper you go, the more leg activation you get. Research comparing shallow squats versus deep squats shows a direct correlation between leg muscle activation and squat depth. That said, we recommend going only as low as you can before experiencing discomfort. If you're struggling with lower body mobility and want to squat a bit deeper, be sure to check out our video 'The Only Squat Mobility Workout You Need.' Another tip to help you squat lower is to place a small plate under your heel. Due to differences in morphology, some people are better suited to squat than others. Placing a small plate under your heel leads to more plantar flexion of the foot and ultimately a more upright and stable posture throughout your squat.

So there you have it, the only three exercises you need to build muscle, specifically for men over 40. Remember, no matter what age you are, the same principles apply. If you progressively overload any muscle over time, it will grow. And to ensure longevity, we must stay safe and injury-free to the best of our ability. On top of training safely and effectively, we must also keep other lifestyle factors in order. This means taking recovery as seriously as your training. Sleep seven to nine hours per night, eat a sufficient amount of protein, and get enough calories to support your goals.” ~musclemonsters

Source:  musclemonsters YouTube channel:

Video link: The ONLY 3 Exercises You Need (men over 40) - YouTube

Duration：9:07 minutes

• 01:21 Low incline bench press.

• 03:34 Pendlay row.

• 06:21 Barbell back squat.

Summary:

  - Focuses on the changing priorities for men in their 40s, emphasizing the desire for efficient workouts.

- Main Points:

  1. Low Incline Bench Press:

• Benefits discussed include stimulation of overall chest development.

• EMG data supports the choice of a slight incline (15 degrees) for optimal activation of pecs and delts.

• Technique guidance provided for proper execution.

  2. Pen Lay Row:

• Described as a compound movement targeting upper body pulling muscles.

• Emphasizes the lack of momentum due to dead-stop initiation, reducing injury risk.

• Setup, grip, and technique tips provided for safe and effective execution.

  3. Barbell Back Squat:

• Emphasizes the importance of squats for lower body muscle activation.

• Encourages the use of barbell back squats for maximum force production.

• Considers squat depth and provides tips for achieving it, including mobility and heel elevation.

- Conclusion:

  - Stresses the importance of progressive overload for muscle growth at any age.

  - Advocates for a focus on safety, recovery, proper sleep, and nutrition to support fitness goals.