Hit Every Muscle in 30-Minutes With This Full Body Workout (men over 40)

Рет қаралды 37,129

Ай бұрын

In your 20s, you have less responsibilities, more energy, and a robust capacity for recovery, making it far easier to spend 2-3 hours in the gym.
As you age, however, responsibilities increase, energy levels decrease, and your ability to recover is diminished, forcing you to tighten up your workouts and spend less time in the gym.
And that’s why in today’s video, I want to share a 30-minute full body workout you can follow if you’re limited on time or are having issues with recovery, but still want to pack on muscle mass.
A1. Chest-Supported Row - 2x8 - 90-120 Sec. Rest
A2. Incline Bench Press 2x8
B. Leg Press - 2x15 - 90 Sec. Rest
C. Romanian Deadlift - 2x8 - 90 Sec. Rest
D. Lateral Raises (3-5 Drop Sets) - 1x8-10
E1. Cable Curls - 2x10 - 60 Sec. Rest
E2. Overhead Triceps Extension - 2x10
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References:
1. www.ncbi.nlm.nih.gov/pmc/arti...
2. www.ncbi.nlm.nih.gov/pmc/arti...
3. pubmed.ncbi.nlm.nih.gov/27433...
4. journals.lww.com/nsca-jscr/ab...
5. www.ncbi.nlm.nih.gov/pmc/arti...
6. doi.org/10.51224/SRXIV.295
7. physoc.onlinelibrary.wiley.co...
8. www.ncbi.nlm.nih.gov/pmc/arti...
9. journals.physiology.org/doi/f...
10. link.springer.com/article/10....
11. www.borgefagerli.com/myo-reps...
12. journals.lww.com/nsca-jscr/fu...
13. journals.lww.com/nsca-jscr/fu...
14. pubmed.ncbi.nlm.nih.gov/35819...

Пікірлер: 65

@genostylez3 Ай бұрын

You've been putting out vids for men over 40 lately. I just turned 40 this year. Thanks!

@musclemonsters Ай бұрын

Hope you're finding them helpful! 💪

@Orunk777 Ай бұрын

gratz, those are the best years!

@ryno4389 Ай бұрын

Bout to turn 43. I appreciate videos like these. Thanks

@mikec8815 Ай бұрын

Im 42 and have been doing similar workouts since I was 30. I still feel like im 30

@daleballenger9745 Ай бұрын

About to turn 60 this month and I think your vids are great keep em coming...and thanks✌

@cesarochoa4673 Ай бұрын

May favorite fitness channel for my 40s 😅👍🏻 good job champions!

@seanriley6911 Ай бұрын

I'm 60 and working in-between medium weight and higher reps and low reps with higher weight, I am now finding a Happy medium after a Major Operation.

@theluckylefty3486 Ай бұрын

I will be 45 in July. I always do full body workouts three days per week with high volume. I really believe I need to work on doing shorter workouts now. I work swing shifts. It takes a toll on my body. Great information

@richtheunstable3359 Ай бұрын

Always found 3× a week full body workouts caused my numbers to decline. And I'm 7 years younger than you.

@Rocket4ce Ай бұрын

I recommend front squats and over head press one day. Deadlifts and ab workouts the next. Don't forget about a cardio day, mainly H.I.I.T..

@MassGainingGuy Ай бұрын

Leroy Colbert preached full body routines over split routines. Awesome video!

@INKOSK4114 Ай бұрын

I subscribed because all that you’re teaching is straight to the point! I know I’ll learn a lot from this channel. Thanks! 😊

@IntegraDIY Ай бұрын

a 30-40 minute workout once or twice a week isn’t only good to maintain muscle, but to build muscle also. high intensity low volume is the way to go. i wasted so much time doing loads of different exercises for hours a day, and built minimal muscle, until i found the high intensity training style by Mike Mentzer, and i started to build more muscle than i’ve ever seen on my body. No need to spend hours working out, and it’s only needed every 3-4 days

@MSEDable Ай бұрын

Could it be possible that you share your training program please? I would be curious to see how it looks as I am more and more interested in this kind of approach :)

@neilcollins1979 Ай бұрын

For max bang for bucks this was great, didn’t mange the leg press, ran out of time. But great for a 30 min lunch workout before heading back to the office

@raheembrown7673 6 күн бұрын

I just turned 40 in my I started my workout about 37 and half so I had a head start on reversing my aging. I’m jacked still have a small belly I’m trying to the next level so these videos over 40 helps even though I don’t feel 40 at all I still get I look about 29 to 33

@MrTraveller. Ай бұрын

Excellent video & information ℹ️ Thanks

@gerry742 Ай бұрын

Your videos are so informative! And the blue muscle guy is always a hoot!

@aguillot1984 Ай бұрын

I just turned 40 a few months ago and went back to the gym since 2017 , and I actually love going for almost 2 hours a day 3 to 4 days a week. I grew up a gym rat and always worked physical jobs, so it's in my nature to bust ass lol I'm just glad I can still do and will continue to as long as I can! I feel GREAT!

@Ziyana_Zenn Ай бұрын

I am a recent new subscriber and adore your channel. Your content is easy to understand and follow. I also love the humorous goofy character. Makes learning fun! I'm a woman in my fifties and watching your videos before hitting the gym motivates me. Cheers from Singapore!

@crowdycrowdys2514 Ай бұрын

Keep showing us these videos I'm 57YRS still in gym

@MiMMiMMiMMiM Ай бұрын

You are so funny and GREAT !!! Thanks !

@hicoteo Ай бұрын

This is basically my workout but it takes a little more than an hour. I do 4 supersets and an ab at the end. I started doing 3 min rests between sets. At 59 my recovery is slow but I've seen consistsnt muscle growth working out only 2x/week.

@seanadb Ай бұрын

@musclemonsters Love your videos, they're really informative. I have a home gym and use dumb bells. For the leg press, would lunges be a good replacement? Similar question for the overhead tricep extension: Are dumb bells a sufficient replacement? Cheers!

@avifvideo Ай бұрын

Excellent and useful training plan. Love this channel. Thanks!

@bo49685 Ай бұрын

I’m 65, retired, have a six pack and still spend 2-3 hours in the gym💪💪💪💪

@aguillot1984 Ай бұрын

This is the way....

@robertthompson5501 Ай бұрын

Starting Strength Compound excerces work for me. At almost over 70yrs oldest OG ar local YMCA. 🏋🏻🏋‍♂️

@27schmidty Ай бұрын

Can u guys update your push, pull, legs series please

@trevorvarney4900 Ай бұрын

What about the time taken to warm up to lifting weight on every exercise?

@rounaksubramanian1686 Ай бұрын

Wow this is a very excellent and brilliant video bro telling about this hit every muscles in 30 minutes with this full body workout and keep it up and keep up the good work as always and take care Keep smiling always

@bartrobinson2103 Ай бұрын

Shut up

@leeeduncan Ай бұрын

That "ALPHA" outfit would make good merchandise.

@Kicaborn Ай бұрын

What would you suggest instead of leg press, if doing this at home? 😊

@buddylove3640 Ай бұрын

Please continue with videos 40-,65 age range.

@PabloCruise9398 Ай бұрын

Alpha dude's energy keeping you big as hell.😂😂😂

@panoramicview8173 Ай бұрын

Good vid...thanks for helping out a 53 year old man

@liv4gsus61 Ай бұрын

Alpha Bro really needs to consider a career in acting. He's so entertaining!

@greggdarbygregg9760 Ай бұрын

30 minutes workouts if you got the whole gym to yourself! Sometimes you got to wait 30 minutes for some cell phone addict to get off the machine or bench you need! Im a oldie, i used the YMCA, us grandpas dont F around for our workouts with cell phone and music mania

@asimpson164 Ай бұрын

It feels like this is the culmination of the Men Over 40 series. Why? Because I have been following it and my lifting routine is very close to this one. I only have dumbells is the main difference. Also, I use the same general philosophy but put more variation in my exercise choice. I do four protocols of slightly different exercises but the same muscle groups in the same order. One protocol per day over four days, then a rest day then start over. Each protocol takes between 30 and 40 minutes. They are also easy to scale up if I'm feeling extra strong, just add another set somewhere. If I need an unplanned recovery day I take one. Pulled muscles suck. I got most of my exercises here (Men Over 40 and Dumbells Only) and from Ryan Humiston. Been working out now for almost thirteen months and my labs last week were the best I have ever had. Everything was in the normal range. I wish it hadn't taken a Type 2 Diabetes diagnosis to get me to not only stop abusing my body but also to improve it. Sorry about the novel, the words just kept flowing out.

@beccacertifiedpersonaltrai3636 Ай бұрын

Girls can do this too! Girls ROCK!

@johnrhodes8703 Ай бұрын

Ronnie is hilarious for sure

@DeltaLimaBR Ай бұрын

can i do it 5 times a week?

@balloney2175 Ай бұрын

Oh, no!!! I'm 80 already!

@henriklorenzen7516 Ай бұрын

There are many measurements, but often only with a few, and do not deal with influential considerations. It turns out that the growth of muscles is the same, in speed of growth regardless of age, as when you plant a young tree, you cannot increase the growth of the tree by pouring more water on it, as nature has its time for growth. Muscles grow over several days, and you shouldn't train the same muscle until after 4 days of rest, and 5 or 6 is also okay. Don't ask how many times a week, because no muscle knows there are 7 days in a week..!

@drag0nchampi0n Ай бұрын

I always go to failure on my third set...

@phillipmontgomery Ай бұрын

Your videos are very professional, you have a great narrator, you definitely do your research on each video. Why mess it up with having that goofball do a comic act?

@alexbagnolini6225 Ай бұрын

Is there an alternative to the leg press?

@mikec8815 Ай бұрын

Squat

@IKnowHowItEnds Ай бұрын

Stay with the leg press. It's so much better and safer that anything else. But lower your feet unlike the guy in this video. He had his feet too high. But, a pro powerlifter broke his neck just last week doing regular barbell squats. Things go wrong. And they made some big mistakes. He was squatting 220kg. Snap. Killed him instantly. It's horrible. A video is circulating the internet. I can leg press 220kg with full ROM, a deep rep, pausing at the bottom for the stretch without issue. All that weight isn't on my neck.. But you can do dumbbell goblet squats or dumbbell lunges also as an effective and safe alternative. Lunges would probably be your best bet if you only have dumbbells and you are looking for strength. You can even do a combo press like the Dumbbell Squat Clean & Press for mobility and athleticism. You can even do it with a plate in your hands if you don't have dumbbells.

@freesk8 Ай бұрын

I'm a 60 year old speedskater. Every day is leg day! Just starting to become a bit more balanced. Tired of looking like a T-rex! :)

@jmsnystrom Ай бұрын

Help! I need to recover faster! ( Closing 50)

@dg9015 Ай бұрын

Im 51 can you do something for us please?

@JioneyFernando Ай бұрын

I'm 38 but I do workout as I was 40. Lol.

@mahdavimail Ай бұрын

By the time you wait for the machines to be free at least you need two hours to finish this 30 min 🤞workout. Thanks though

@synitarthrax5618 Ай бұрын

To paraphrase Matt Schifferle from The Red Delta Project "Don't let optimal be the enemy of good". So many in the fitness industry are pushing the "optimal" way to train and too many people think if they aren't training optimally, they are wasting their time. Nothing could be further from the truth. There are many ways to train that aren't optimal but still produce results and if you spend all your time trying to keep up with the latest optimal workouts, kicking good workouts to the curb, you will achieve nothing.