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Men over 40 training schedule

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 40 should take a slightly different stance than their younger peers, with a focus on careful, calculated programming.

The Book Men's Health Muscle After 40 gives you this smart, bespoke plan that you need for your workout as an older man.


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The 12-week fitness guide does not give you any disability training instructions to play it safe – the plan is designed so that you can get the most out of yourself and rest and recover within the power of your body. Muscle After 40 is divided into 3 different phases, each consisting of 3 phases, 3 weeks in which you train three times.

This is Phase 1, Week 1.

Warm Ups

If you know what works best for you, carry on with it. Go into the weight room and lift up without ever warming yourself up assume that it will not be long time. The older you get and the more miles you put on the chassis, the harder it is to get your body ready for a good job.

Your warm-up should have at least these two components:

  • A general warm-up to increase core temperature, heart rate, and blood flow. You will probably need more time if you work out in the morning in the evening or in the winter towards the summer. Easy cardio training, easy calisthenics, exercises or combinations become a trick.
  • A special warm-up for the first exercise or a pair of exercises in your workout. This, in turn, can be a comprehensive mobility routine, a few light weight exercise sets, or a combination of both.

    What you need

      You focus on working in a gym.

    Getty Images Montage

    This program requires basic equipment that you can find in most commercial gyms. Do not worry if your gym does not have everything on the list. You can easily replace similar exercises.

    Complete range of dumbbells, including weights that seem to be much heavier than anything you would now consider

    • barbells (Olympic and EZ curl) and weight plates
    • flat and sloping benches
    • Landmine
    • Squat Rack
    • Cable Tower
    • 19659014] Leg press, leg extension and leg flexors (calf jack is optional)
    • Kettlebells
    • Off-wheel


      They train four times a week, three times a week , Most use the classic Monday-Wednesday-Friday or Tuesday-Thursday-Saturday schedule. Remember to include at least one rest day between workouts. You will do each exercise as straight sets and complete all sets of one exercise before moving on to the next one.

      Weight Picker

      For the first exercise on Day 1 (dumbbell bench presses) and Day 2 (Foldable Deadlift) you will use the sets [across which means that they work for all of your working sets use the same weight. (This is the opposite of ramping sets, where you use a higher weight on each set and build with a maximum weight to a final set.) In the sets across method, you do not increase the weight until you hit all the repetitions in every sentence.

      Let's say you do 3 sets of 6 to 8 reps. After you have performed a warm-up set with a lower weight, select a weight that you can lift ten times. You can easily complete 8 repetitions of the first sentence and you could do at least two or three more sentences. In the second set there are also 8 repetitions, although this time only one or two are left in the tank. In the third set you can only finish 7.

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      Next week, use the same weight for all your sets, with the goal of getting 8 good reps each It's important to feel that you have completed at least one or two additional exercises in each set, which means you can increase your weight by 2.5 to 5 percent for the following week.

      With the rest Exercises in Phase 1, which are not referred to as the sets across method, will allow you to use more weight for subsequent sets if the weight of the first set is too low and you can easily do all the repetitions. Set the range in each set by 2 or 3 repetitions, so if you need 2 sets of 12 to 15 reps to complete the workout and hit 17 or 18 in the last set, use a higher weight in the next exercise.


      In Phase 1 and Phase 2 I can not say how long I should rest between sets or exercises. Here are some guidelines to keep in mind:

      • Do not start a set while you take your last breath. If you want to lose weight, you want to feel full strength.
      • If you feel you can get into the second or third set of an exercise without a break, this is a good sign. Do not push yourself hard enough. Either the weight is too low, or you can do the exercise in a way that does not stress the targeted muscles.


        Within the training you will see some volume jumps, especially the number of sets. With some exercises, increase the number of sets (from 2 to 3) to week 1. In week 4, decrease the volume all the way by making 2 sets of each exercise to give your muscles a break before starting. 19659002] Do you want the full program? Check out Muscle After 40 before you begin Phase 1.

        The Workout

        Week 1, Day 1

        Dumbbell Incline Bench Press

        3 sets of 6 to 8 repetitions

        Seated Cable Row

        3 sets of 6 to 8 repetitions

        Dumbbell Curl

        3 sets of 8 to 10 repetitions

        Triceps extension with dumbbell, inclined

        3 sets from 8 to 10 repetitions

        Goblet Squat

        3 sets of 10 to 12 repetitions

        Lying Leg Curl

        3 sets of 10 to 12 repetitions [19659051] Plank

        Holding 3 sets of 30 seconds

        Week 1, Day 2


        3 sets of 8 to 10 repeats

        Dumbbell Split Squat

        3 sets of 8 to 10 repetitions

        Weight bench press with neutral Handle

        3 sets of 10 to 12 repetitions

        Dumbbell One-Ar m Row

        3 sets of 10 to 12 repetitions

        Lateral elevation

        3 sets of 12 to 15 repetitions

        Dumbbell Rear-Delt Raise

        3 sets of 12 to 15 repetitions

        Standing Calf Raise

        3 sets of 25 repetitions

        Week 1, Day 3

        Lat pulldown 19659002] 3 sets of 10 to 12 repetitions

        Cable Fly

        3 Sets of 10 to 12 repetitions

        rope whip

        3 sets of 12 to 15 repetitions

        rope lowering

        3 sets of 12 to 15 repetitions

        Leg Press

        3 sets of 15 to 20 repetitions

        Leg Straightener [19659002] 3 sets of 15 to 20 repetitions

        Back extensors

        3 sets of maximum repetitions

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