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Men over 40 should try this 5-day workout plan to build muscle



As you grow older, the way you approach life changes.

You have more wisdom than you did when you were a young man, all your years of experience – but in some environments, like the gym, you will do that. You need to adjust your behavior to keep up with the changes that are taking place to happen with your body in old age. Therefore, men over the age of 40 should adopt a slightly different approach to fitness than their younger peers, with a focus on careful, calculated programming.

The Book of Men's Health Muscle After 40 gives you the smart, measured plan you need for your training as an older man.

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The 1

2-week fitness guide does not give you disability training with instructions to play it safe – the plan is designed to bring out the best in you while you rest and recover in the power of your body , Muscle After 40 is divided into three distinct phases, each of which trains three times for three weeks.

This is Phase 3, Week 1. Check out Phase 1, Week 1 here and Phase 2, Week 1 here.

Overview

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Now you're training five times a week: Since it's not about full-body workouts (more about that in a moment) It may be easier to train on consecutive days without too much training, fatigue or persistent pain (although you might experience pain the first time).

Supersets

In addition to straight sets and antagonist pairs, supersets are also performed: two exercises for the same No-break muscle group For some of them, you go straight from the first to the second exercise without pause, use the same weight where specified, and do as many reps as you can, then rest before you repeat the s. [19659008] Rest Times

This is the first time I've specified how long to rest between sentences, as most trainings contain no-break supersets and because you want n, that you attack each sentence with full strength. If you force yourself to rest a little more than you normally would, you'll be surprised how much stronger you are in the next set.

That is, you do not feel obliged to obey the directive until the second. Especially if you get bored between sentences, start checking your emails. When you are ready to lift, lift My goal is that you focus on the full recovery between sets and exercises and see how much more work you can do with this technique.

Finishers

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They end each workout with a bang and finish a demanding finisher who Take you out of your comfort zone. The finisher varies by workout and is listed under "Technique" in each exercise log. To execute it:

Every Minute (EMOM)

On Day 1 and Day 3, do 10 kettlebell turns per minute for 10 minutes. You need to use a timer or position yourself to see a wall clock. Press "Start" with a timer, make 10 turns and lower the weight. If the timer has reached one minute – exactly 60 seconds after you start the first set – start with the next set and continue until you have completed all 10 sets.

Start with a modest weight and see how it works. If you have made the right choice, your reps will slow down at the fifth or sixth set and you will feel that you need more rest between sets. If this is not the case until the end, use a heavy weight next time. If this is the case earlier, you can change the weights so that you can continue with the third or fourth set with a lighter weight.

In these exercises, you will experience total body fatigue while building endurance on your back chain – buttock muscles, hamstrings, spinal erectors and the stabilizing muscles of your upper back.

100 Pushups

On Day 2 and Day 4, do 100 pushups in as few sets as possible. So if you choose a relatively small hand position on day 2 (hands only shoulder width), move to day 4 (hands in or out of shoulder width only).

My advice: Do not be too early If you think you can do 30 repetitions in the first sentence, stop after 15, for example. Take a short break and then go back 15. If you feel like a maximum effort after 15 starts, stop at 10 in the next set.

Try to do a few more pushups per set in the following weeks, with a total of 100 sets.

Farmer & # 39; s Walk

I readers or customers almost never get a specific strength goal. However, this is an exception. On Day 5, I would like you to end your training with peasant walks and hold weights heavier than you would probably choose for yourself. In men, the goal is 50 percent of your body weight in each hand. For women, it is 25 percent. So men go 25 yards per pack for a total of 100 percent of their weight, and women will use 50 percent overall.

I know it's a pretty tough challenge, but if you have a goal that you're aiming for I'll increase your loads faster than you would otherwise. Even if you do not hit the target, you will be impressed by your own strength at the end of the program.

Choose Your Own Adventure

You can choose your preferred squat variant on the first day. Make sure you can do it with high intensity, great shape, and no discomfort in your knees or back. Training

Day 1: Lower Body (Squat Focus)

A. Squat Variation

3 sets of 6 to 8 repetitions; 3 minutes break (see note above for variations)

B1. Romanian deadlift of the dumbbell

3 sets of 8 to 10 repetitions; 90 second break

B2. Bulgarian Split Squat

3 sets of 8 to 10 repetitions; 90 seconds

C. Standing Row to Neck

3 sets of 12 to 15 repetitions; 45 second break

D. calf raises on leg press machine

3 sets of 12 to 15 repetitions; 45 second break

Finisher: Kettlebell Swing

10 repetitions every minute per minute (EMOM) for 10 minutes

Day 2: Push-Pull

A1. Dumbbell bench press

3 sets of 6 to 8 repetitions; 60 second break

A2. Dumbbell one-armed row

3 sets of 8 to 10 repetitions; 60 second break

B1. Lateral Raise

3 sets of 8 to 10 repetitions; no break

B2. Dumbbell seated shoulder press with neutral handle

3 sets of max repetitions; 90 second break

C1. Straight Pull Lat Pulldown

3 sets of 8 to 10 repetitions; no break

C2. Lat Pulldown

3 sets of maximum repetitions; 90 second break

D1. Inclination hammer curl

3 sets of 10 to 12 repetitions; no break

D2. Hammer Curl

3 sets of maximum repetitions; 90 second break

E1. EZ Bar Skull Crusher

3 sets of 10 to 12 repetitions; no break

E2. Close-grip bench press with EZ bar

3 sets of maximum repeats; No break

Finisher: Pushups

Achieve 100 repetitions in as few sentences as possible

Day 3: Lower Body (Deadlift Focus)

ON. Trap Bar Deadlift

3 sets of 8 to 10 repetitions; 3 minutes rest

B. Leg press with constant tension

3 sets of 12 to 15 repetitions; 2 minutes break

C1. Leg Curl

3 sets of 12 to 15 repetitions; 60 second break

C2. Leg Extension

3 sets of 12 to 20 repetitions; 60 second break

D1. Seated Calf Raise

3 sets of 15 to 20 repetitions; 30 second break

D2. Cable Crunch

3 sets of maximum repetitions; 30 second break

Finisher: Kettlebell Swing

10 repeats every minute per minute (EMOM) for 10 minutes

Day 4: Push

]ON. Half-kneeling one-armed angle press

3 sets of 10 to 12 repetitions; 60 second break

B. Dumbbell Squeeze Press

3 sets of 12 to 15 repetitions; no break

B2. Dumbbell bench press

3 sets of maximum repetitions; 90 second break

C1. Cable Fly

3 sets of 12 to 15 repetitions; no break

C2. Cable Chest Press

3 sets of maximum repetitions; 90 Seconds Break

D. Cable Pull with One Arm (19459031)

3 sets of 15 to 20 repetitions; Pause 30 seconds

E1. Reverse Handle Pressdown

3 sets of 12 to 15 repetitions; no break

E2. Pressdown

3 sets of maximum repetitions; 90 Seconds Break

Finisher: Pushup

Achieve 100 repetitions in as few sentences as possible

Day 5: Drag

A. Lat -Pulldown with Neutral Grip

3 sets of 10 to 12 repetitions; 3 minutes break

B. Meadows Row

3 sets of 10 to 12 repetitions; 2 minutes break

C1. Seated Cable Row

3 sets of 10 to 12 repetitions; no break

C2. Dumbbell Delt Raise

3 sets of 12 to 15 repetitions; 2 minutes break

D. EZ Bar Curl

3 sets of 8 to 10 repetitions; 60 second break

E. Cable Hammer Curl with Rope

3 sets of 15 to 20 repetitions; 60 second break

F. Back Extension

3 sets of 12 to 15 repetitions; 60 second break

Finisher: Farmer's Walk

6 sets of 25 yards each; 60 Seconds Break

Work up to 50 percent of your body weight in each hand in all 6 sets


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