13
Nov
MEN'S HEALTH

Build Muscle After 40 With This Full Body Workout Plan

As you get older, the room you approach life changes. You have more wisdom of solomon than you did when you were a young man from all your years of experience—but in some settings, like the gymnasium, you ‘ll need to adjust your behavior to keep up with the changes that happen to your soundbox when you age. That ‘s why men over 40 should take a slightly different approach to fitness than their younger peers, with an stress on careful, calculated programming. The ledger gives you that smart, measured plan you need for your exercise as an older man.

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The 12-week fitness guide does n’t give you handicapped workouts with instructions to play it safe—the plan is designed to bring out the best in you while allowing you to rest and recover within your body ‘s capacity. brawn After 40 is split into 3 distinct phases, each of which consist of 3 weeks where you ‘ll train 3 times.
This is Phase 1, Week 1 .

Warm Ups

If you know what works best for you, keep doing it. That said, if what you do is walk into the weight room and start lifting with no warmup at all, I predict it won ’ metric ton oeuvre for much longer. The older you get, and the more miles you put on the human body, the crafty it is to get your torso ready for a good exercise. Your warmup should at least have these two components :

  • A general warmup to increase core temperature, heart rate, and blood flow. You’ll probably need more time for this if you train in the morning versus the evening, or winter versus summer. Light cardio, mild calisthenics, mobility exercises, or some combination will to the trick.
  • A specific warmup for the first exercise, or pair of exercises, in your workout. Again, this can be a comprehensive mobility routine, a few practice sets of the exercise with light weights, or a combination of both.

    What You’ll Need

    man concentrates on his work out in a gym

    Assembly

    Getty Images

    This program requires basic equipment you ’ ll find in most commercial gymnasium. Don ’ t worry if your gymnasium doesn ’ metric ton have everything on the list. It ’ south easy to substitute similar exercises. Full range of dumbbells, including weights that seem much heavier than anything you ’ five hundred consider lifting correct now

    • Barbells (Olympic and EZ curl) and weight plates
    • Flat and incline benches
    • Landmine
    • Squat rack
    • Cable tower
    • Leg press, leg extension, and leg curl machines(calf raise machine is optional)
    • Kettlebells
    • Ab wheel

      Overview

      You ‘ll train three times a week for four weeks. Most will use the classical Monday-Wednesday-Friday or Tuesday-Thursday-Saturday schedule. Remember to include at least one full day of perch between workouts. You ’ ll do each drill as straight sets, completing all the sets of one exercise before moving onto the next .

      Weight Selection

      For the first exercise on Day 1 ( dumbbell incline workbench weigh ) and Day 2 ( trap-bar deadlift ) you ’ ll use the sets across method, which means you ’ ll use the lapp weight for all your sour sets. ( It ’ s the antonym of ramping sets, in which you use a heavier slant on each dress, building up to a final set with a soap burden. ) With the sets across method, you don ’ thyroxine increase the weight until you hit all the reps on every sic. Let ’ s say you ’ re doing 3 sets of 6 to 8 reps. After doing a warmup set with a lighter weight, you select a slant you figure you can lift 10 times. You well complete 8 reps the foremost fit, and could ’ ve done at least two or three more. On the second typeset, you besides get 8 reps, although this time you only have one or two left in the tank. On the third base fit, you can lone complete 7 .portrait of smiling man holding barbell in gymnasium

      Robert Daly

      Getty Images

      The following week, you use that lapp burden for all your sets, with the goal of getting 8 commodity reps on each one. More important, you feel like you could ’ ve completed at least one or two more on every set. That means you ’ re cleared to increase the weight by 2.5 to5 percentage for the follow workweek. With the lie of the exercises in Phase 1 that are not indicated as using the sets across method, you can use more weight unit on subsequent sets if your first-set weight was besides light and you well completed all the reps. Increase the weight when you exceed the range by 2 or 3 reps on every set. So if the exercise calls for 2 sets of 12 to 15 reps, and you hit 17 or 18 on the concluding arrange, use a heavier weight the next prison term you do that exercise .

      Rest

      In Phase 1 and Phase 2, I don ’ triiodothyronine specify how to long to rest between sets or exercises. here sphere couple of guidelines to follow :

      • Don’t start a set while you’re still catching your breath from the last one. You want to feel like you’re at full strength each time you pick up the weights.
      • If you feel like you can go straight into the second or third set of an exercise without any rest at all, it’s a good sign you aren’t pushing yourself hard enough. Either the weight is too light, or you’re doing the exercise in a way that isn’t putting tension on the targeted muscles.

        Volume

        You ’ ll see some progressions in bulk within the workouts, specifically the number of sets. With some exercises, you ’ ll increase the number of sets ( from 2 to 3 ) after Week 1. then, in Week 4, you ’ ll decrease volume across the board, doing 2 sets of every drill to give your muscles a interrupt before starting Phase 2. Want the full program ? Check out Muscle After 40 before you get started with Phase 1 .

        The Workout

        Week 1, Day 1

        Dumbbell Incline Bench Press 3 sets of 6 to 8 repsWeights, Exercise equipment, Dumbbell, Arm, Physical fitness, Free weight bar, Bench, Sports equipment, Joint, Shoulder,

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        Seated Cable Row 3 sets of 6 to 8 repsExercise equipment, Barbell, Free weight bar, Shoulder, Arm, Fitness professional, Leg, Strength training, Joint, Standing,

        Men’s Health

        Dumbbell Curl 3 sets of 8 to 10 repsWeights, Exercise equipment, Shoulder, Standing, Dumbbell, Joint, Arm, Sports equipment, Human leg, Muscle,

        Men’s Health

        Dumbbell Incline Triceps Extension 3 sets of 8 to 10 repsExercise equipment, Weights, Arm, Leg, Physical fitness, Bench, Fitness professional, Abdomen, Dumbbell, Chest,

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        Goblet Squat 3 sets of 10 to 12 repsWeights, Shoulder, Exercise equipment, Standing, Arm, Human leg, Fitness professional, Joint, Leg, Knee,

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        Lying Leg Curl 3 sets of 10 to 12 repsExercise equipment, Arm, Bench, Weights, Leg, Leg extension, Muscle, Press up, Physical fitness, Chest,

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        Plank 3 sets of 30 second holds
        Press up, Arm, Muscle, Joint, Leg, Physical fitness, Human body, Chest, Elbow, Abdomen,

        Men’s Health

        Week 1, Day 2

        Trap Bar Deadlift 3 sets of 8 to 10 repsWeights, Exercise equipment, Shoulder, Barbell, Standing, Free weight bar, Physical fitness, Human leg, Arm, Fitness professional,

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        Dumbbell Split Squat 3 sets of 8 to 10 repsStanding, Arm, Fitness professional, Shoulder, Weights, Leg, Human leg, Exercise equipment, Joint, Dumbbell,

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        Dumbbell Bench Press with Neutral Grip 3 sets of 10 to 12 repsWeights, Exercise equipment, Dumbbell, Arm, Shoulder, Press up, Bench, Leg, Joint, Physical fitness,

        Men’s Health

        Dumbbell One-Arm Row 3 sets of 10 to 12 repsExercise equipment, Shoulder, Free weight bar, Standing, Arm, Weights, Fitness professional, Leg, Joint, Bench,

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        Lateral Raise 3 sets of 12 to 15 repsShoulder, Standing, Arm, Joint, Exercise equipment, Dumbbell, Human leg, Weights, Leg, Muscle,

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        Dumbbell Rear-Delt Raise 3 sets of 12 to 15 repsWeights, Exercise equipment, Muscle, Arm, Dumbbell, Shoulder, Leg, Chest, Fitness professional, Joint,

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        Standing Calf Raise 3 sets of 25 repsExercise equipment, Free weight bar, Shoulder, Exercise machine, Arm, Standing, Weightlifting machine, Leg, Fitness professional, Joint,

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        Week 1, Day 3

        Lat Pulldown 3 sets of 10 to 12 repsShoulder, Weights, Exercise equipment, Arm, Leg, Joint, Fitness professional, Standing, Sitting, Bench,

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        Cable Fly 3 sets of 10 to 12 repsRope, Shoulder, Joint, Standing, Arm, Skipping rope, Human body, Leg, Physical fitness, Muscle,

        Men’s Health

        Rope Hammer Curl 3 sets of 12 to 15 repsGolfer, Shoulder, Arm, Golf, Golf club, Joint, Standing, Leg, Golf equipment, Elbow,

        Men’s Health

        Rope Pressdown 3 sets of 12 to 15 repsShoulder, Standing, Arm, Joint, Elbow, Muscle, Leg, Knee, Human body, Rope,

        Men’s Health

        Leg Press 3 sets of 15 to 20 repsExercise equipment, Free weight bar, Gym, Physical fitness, Arm, Bench, Weightlifting machine, Fitness professional, Exercise, Exercise machine,

        Men’s Health

        Leg Extension 3 sets of 15 to 20 repsExercise equipment, Exercise machine, Arm, Free weight bar, Leg extension, Bench, Leg, Weightlifting machine, Sports equipment, Gym,

        Men’s Health

        Back Extension 3 sets of soap repsExercise equipment, Arm, Weights, Leg, Shoulder, Weightlifting machine, Joint, Bench, Chest, Trunk,

        Men’s Health

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