The ONLY 5 Exercises You Need to Look Jacked (men over 40)

[@thefifthstage369]

1. Cable lateral raises 2:15 2. Chest supported row 5:14 3. Pull ups or pull downs 6:39 4. Low incline dumbell bench press 10:21 5. Trapbar deadlifts

[@Dru2037]

Thanks

[@boraradicevic1911]

Thank you very much!

[@Rickolee]

Thank you

[@tipsygamer7487]

thanks...video was getting annoying and wasting time

[@1LY4x8s96r]

Nice. Thanks.

[@Gw49172]

1. Cable lateral raises 2. Chest supported row 3. Pull ups or pull downs 4. Low incline dumbell bench press 5. Trapbar deadlifts

[@--Viking--]

Settings > Playback Speed > 1.25

[@BreakingNVain]

I do that on a lot of videos anyway, so I'm on 1.5 for this one

[@ManiacleDMP]

Rookie numbers homie. Crank it up to 2.0.

[@silverblack6420]

Hahahaha I always do that too

[@EternalLightFilm]

Thank you. I hate the pace of his voice. Is like DUDE speak normal!

[@tariuswilson5879]

​@@ManiacleDMP😂haha

[@rug212]

I’m 52 and only 4 years into my fitness journey. Your channel has become invaluable to me. Thank you guys so much!💪🏻

[@AgentwillyBanksbabay]

I’m 34 6months in you motivate me because I’m afraid when I’m 4yrs deep I won’t be fate worthy since I will be almost 40. Do you feel confident to talk to women or if you have a wife do you feel as if she notices your gains such as if you were in your 20s

[@theginjaninja6885]

I'm 38 now, my wife definitely doesn't notice any changes I make really lol

[@shawnchristopherwhite3271]

50, 2 years in! Best thing I ever did.

[@AgentwillyBanksbabay]

@@theginjaninja6885 yeah same my g I was proud I have definition in my legs and she was like cool and didn’t even look😆 sometimes when I’m flexing to get the best out of my muscles she notices but yeah she don’t care but I do because I want to stay healthy and look good for myself for once

[@AgentwillyBanksbabay]

@@shawnchristopherwhite3271 proud of you 34 and was thinking I was too old to pick up a new hobby✊🏽👏🏽

[@heydadd]

I am 72 and started working out in 2019 when I retired. Feels great to workout using my Inspire cable machine and dumbell set. At home. Great videos and motivating. I just miss the collagen and youth.

[@timothyaldape1155]

This is what all KZbin videos should be like. Thank you so much. This is a video all busy guys should watch.

[@Jockstrap716]

It is just a relief to finally listen to an experience trainer speak without using foul language, and then give good advice on how to train properly! I am very happy to find you and looking forward to learning more from you!! Thanks!

[@ironman2326]

As a physical therapist I think this is a very helpful video. Good insight and well put together!

[@karlhungus545]

I just turned 50, and I already do all of these with my home setup. I switched to hex bar deadlifts years ago as they are way easier on the back and knees, but just as challenging. I also switched to a low incline bench press (20 degrees) years ago as it is a lot easier on my shoulders. You don't realize when you're in your 20s how much wear and tear you're doing...seems like 2 weeks ago, but it's been 30 years 😁

[@yoshyusmc]

Trap bar is far more safer for those of us above 40 with our bad backs. haha!

[@doctorartphd6463]

I hear you....time goes quickly. Just seems like yesterday. Blessings.

[@ScottHendrix-yz3du]

Some exercise is essential but after all these years or working out I'm beginning to think it's not worth it in the long run.

[@doctorartphd6463]

@@ScottHendrix-yz3du Of course it's worth it.... With a good diet, you don't get as sick as others, you're stronger than folks your age, and you'll live longer, God willing. Count your blessings, Scott.

[@ScottHendrix-yz3du]

@@doctorartphd6463 Yeah of course mild to moderate strength training but more importantly cardio for long term health but think it out. If we live our full life expectancy we will be old longer than young. At 40 or 50 already having joint pain isn't good. See those guys in the gym year after year lifting all that weight, eyes bulging, veins bulging,,, the heart is the muscle under every single pound of weight we lift. Packing on another 20 lbs of muscle also makes the heart work harder daily. We are born with a pre determined amount of heart beats so pushing it to hard just uses up your heart valves quicker while heavy or over lifting wears down joints leading to arthritis much younger.

[@Myhandle59]

I've joined the gym again after a 22 year absence even tho I have kept fit cycling and trail running I found my strength and muscle disappear after retiring from being a scaffolder . I am now in better shape than I was in my 20s and I'm 46 . These videos are amazing 20 years ago we just had a books and listened to gym heroes. Good work 👍'

[@doctorartphd6463]

I was a certified ACE trainer, but I am always learning something new on your channel. Thank you guys !! I am 70 yrs old and have my dumbbell gym benches at home. My dad taught me young, and he was an excellent WW II (Normandy) weightlifter, as well as my brothers. A good, old fashioned country family. Must stay fit to handle any emergencies that may arise !! Self defense these days is also very important, including protecting loved ones. As a veteran and former LEO - be prepared for the unexpected and live free !!

[@MikeTazz]

I'm 60 and 4 months after rotator cuff surgery and getting back into a gym routine. I came across this video and the information was complete, backed by science and perfect for me. I look forward to checking out more of your videos.

[@kevinc9597]

Hey hope you are doing well. My relative, older than you, is going to get such treatment in 2 days... Issue is it will be impossible to get him in a gym. Any recommendation on good accessible exercice that can be done at home?

[@andrewmowatt2583]

I’m 51 years old and been going to the gym since December 2022 and been going twice a week since then. And I have been doing some of these exercises in the video but now I will more moves since seeing this video. And I like how you explain how the moves work on each muscle 👍💪🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@JimmyRay7159]

Im 64 and have almost totally changed my routine and all of these lifts are the backbone of my workouts. Im focusing more on technique, mind muscle and time under tension rather than weight. Im extremely happy with my ability to maintain size . As always diet is extremely important. The body knows exactly what to do if you eat properly and lift

[@rounaksubramanian1686]

Wow this is a very excellent and brilliant video bro telling about the only 5 exercises you need to look jacked and keep it up and keep up the good work as always and take care Keep smiling always

[@vtmegrad98]

Watching the dude in blue effortlessly doing pullups at 7:49 is the first time I found myself actively resenting him. It's not that he does them so fluidly. It's that he's so freaking big, and doing them that fluidly. If anyone needs me, i'll be upstairs doing band-assisted pullups...with far thicker bands than I'd like to admit.

[@TashameAli]

At 52 this was very helpful. Do the work don't let the work do you! I'm very careful of doing anything that will re aggravate my lower back strain and injury. I workout smarter now with less time in the gym and come out jacked 💪🏾🙏🏾♥️

[@ianonufer6988]

Trap bar deadlift is where it is at. Does not break my spine. Really lets me drive hard with my heals

[@jameschichester7151]

These guys are so good, I’m in my mid 40s, Dad to 2 kids under 5 and can get to the gym twice a week, and they provide some really great routines. Keep up the great work 👍

[@5455jm]

Possibly one of thee best instructors on the net for immediate and retained gains and I am nearly 70.......... sincere thanks

[@cookingclips4901]

Great point on exercise 4 dumbbell bench press. I had bicep and supraspinatus tendonitis and did normal bench presses and pull ups on a bar and lateral dumbbell raises without rotating inwards and i would go to therapy and nothing helped. The pain would get worse with time. I finally changed and from barbel bench press i went to dumbbell bench press, giving me more flexibility in my shoulder movement. I eliminated the pull ups as they would cause me pain in my supraspinatus and focused on cable lateral raise and the pain has gone away slowly while still maintaining my strength and physique. The point is eliminate any barbell lifting as you cannot adjust your rotation of your arms when lifting as its locked in on the bar limiting your movement which leads to shoulder pain.

[@ppaooh]

Really interesting. What Is your opinion about doing these exercises in a circuit training since I need to loose some belly fat and increasing muscle Mass, thanks

[@williamharris6217]

Well organised, excellent presenter articulation, and good use of supporting research.

[@pqlr8763]

My 2 cents: Low incline *reverse-grip* dumbbell press for upper chest. The reverse grip + a twisting motion as you lock out, to be more precise. This gave me a far bigger pump than the regular grip version. You will have to use slightly lower weights and higher reps. But it's SO worth it.

[@user-pf5xq3lq8i]

Please show us what you mean.

[@Nate-zy5ce]

Very useful video. And the research supported analysis makes it unique and a standout. Great job. Thanks.

[@shug2795]

Love this video. My only concern especially for someone my age (69) is the speed at which your model performs the 5 exercises. Time under tension allows us to reduce the over-all weight while maximizing the return on investment, regardless of your age. I am going to hybridize your 5 salient exercises into a TUT program that will provide an even wider spectrum of muscles with an extended time under tension. The tell-tale signs are "feeling the burn" (tingling) for an extended period of time AFTER your workout, even while using lighter weights! Thank you for a GREAT program enhancement!

[@therehastobesomethingmoore]

61, and I use a Mentzer - Yates type HIT routine to avoid injuries and build muscle. In the gym twice a week so Chest/shoulders/triceps….off 2 days. Legs/back/biceps….off 2 days Getting results every time I go into the gym….love it !

[@dregsta]

Awesome

[@VicAzeredo]

I do a kinda similar split: chest/shoulders/back biceps/triceps/legs Im absolutely loving it so far, but I train every other day, but with lowish volume, still, although Im 26 and I use steroids (just like Mentzer did, only nandrolone/deca)

[@therehastobesomethingmoore]

@@VicAzeredo Man, what I’d give to be 26 again. I was jacked at 26. Ha I really do think HIT is the way to go, however you work your split. In the last 2 months my strength has gone up EVERY time I go into the gym. I do TRT, so I do take testosterone but just enough to keep me in the normal range.

[@user-nj1zu2nf1x]

​@@VicAzeredopretty dumb move with the steroids. You still have the most testerone you'll ever have flowing through your body and you're already poisoning yourself lol too much KZbin and social media got you all f***** up

[@therehastobesomethingmoore]

Me too. Started TRT a year ago just to keep me in normal range. Now supplementing creatine monohydrate

[@oldsingingstudentdougbillf1665]

I added each of these exercises into my regular routine. For whatever muscle an exercise pertains it will be done first. With the trap bar…I have also decided to use it vs regular deadlift. Although I do not have any back problems…I am 68 (soon) and I don’t want any back discomfort in my future! But…I will continue to do full squats because I want to reach my plateau…for an old guy.

[@akleung]

Can you explain a little more the difference between the two types of trap bar deadlifts? How should you stand or hold the trap bar differently to target the front or back of the legs?

[@davidday4443]

very concise and well articulated...as i thought of a question you were already answering it..great job ...ok im 66 pro musician and really love life..i travel all the time cruise ships caribbean bars clubs western canada and i do my best to stretch jog bike swim as much as i can but i want a program that i can follow.. i want to build strength endurance muscle mass and quite frankly delay the onset of aging to the very best of my abilities...diet sleep exercise.....any and all tips gratefully received cheers

[@stefanschleps8758]

Not all of us have cables to work with. However, we all do have dumb bells. Instead of using cables, you can just lower the weight slowly. That keeps the muscle under tension. In fact you should always be emphasizing the eccentric portion of an exercise. Keep clearly defined goals in mind for your training for better results. Good luck!

[@user-pf5xq3lq8i]

Resistance bands.

[@Dani-it5sy]

Thanks man. How can this channel not be much bigger? This is the best video I have seen on simple workouts. To the point and clear. I am just wondering if anyone knows. If I climb up a mountain about 1500 feet up and do that with a good pace 3 times a week. Not on a road but like semi climbing. Can I than stick to only upper body exercise?

[@rise4329]

Thank you for the content and information! 😊

[@mailpool7825]

Really really nice, especially the considerations about safety and effectiveness (muscle activation). I would only add full range bodyweight dips and hanging leg raises for a strong jacked core

[@thpenez7613]

Loving the videos bro, that intro music gets me hyped. Pls keep the great info coming. 👍🤙

[@patterbt]

For a guy who just turned 50, what sort of rep & set routine would you recommend? I am primarily a runner, but am trying to lift at least once or twice a week to fend off father time as I get older and to try to "stay strong" (or get more strong, like I was when I was younger and all I did was lift weights...)

[@Dara-ih6jq]

I appreciate you for making this video so much I often look for good advice, but it’s usually just a bunch of BS nonsense involving machines I do not have access to.

[@eleveneleven572]

I feel off the wagon during an extreme lockdown for Covid (in France it was ridiculous). So i lost condition and got fat. But this last month i went keto and started limited exercise ...shoulders, arms, chest, back and squats. In 4 weeks the change is dramatic. Muscles grown and hard and three inches off my waist. Go for the principle muscles in each area and dont waste time on all round exercise...that comes later.

[@johnkurtz2691]

👍with the fat gone looking ripped happens pretty fast to start which is a great motivator💪 Really upping the protein in the macros will keep you lean & bulk you up simultaneously. Ketovore on!

[@shushumna]

Awesome vid!!! A set and reps guide would be great 🤙

[@J5-qd8pf]

Thanks ! Great Affirmation. As for the Quirky clown that’s a good example of the bad example - his character could be redefined for less serious distractions to the tutorial.

[@tarkgundogdu8940]

For me, they are: 1. incline press (can be divided into chest press + shoulder press) 2. chin up 3. cable lateral raise 4. seated row 5. leg curl 6. reverse leg curl 7. ez bar biceps curl (to overload the biceps) 8. reverse pec deck so max 9 exercises for a jacked look. You can divided them into 2 groups as push & pull exercises and do them on different days to overload.

[@cryptofreedom5731]

👍just came across your channel much respect. Seasoned lighter here,u definitely know what your talking about. Much respect 🙏

[@stinkletoes8285]

OHP alone will build big shoulders. It's the king of shoulder development..aswell as working tris and upper pecs...I would use these as accessory movements same day as standing or seated OHP.Also get in the upright rows..barbell-dumbells or even using smith machine. P.S NO the upright row is not inherintly dangerous..its bad technique...too much weight or just bad shoulder health-mobility to begin with.

[@kabomkaboom7467]

Great video, like all ur clips > the only complaint: they tend to be a bit to long. We r on the run here, I found myself clicking on the next clip before it finishes :)💪

[@buddylove3640]

Great channel. I'm 64 and trying to get a great healthy build. Looking for 1 " hex bar

[@danqodusk8140]

Good material as always. I'm over 60 so I can always use good advice. I always get a kick out of the guy with the tank top who does the demos. He's a great added touch!

[@liviofazi4017]

Every young "bodybuilder ( and some of us older ones ) should start thinking how and why we train. Very good video. thx.

[@juliochingaling5824]

Great video, thank you guys. The guy is too funny with all the faces. Blessing.

[@J_Eusebio]

One of the best fitness channels out here….

[@bigslice54]

Unnatural hand talkers look so.....UNNATURAL!

[@yufoh7753]

Here's mine with free weights, as we don't all have cable machines at home do we. 1: overhead press 2: bent over rows 3: dead lifts 4: bench press (or push ups, if you have no bench) 5: dumbbell curls 6: pull ups

[@KA-zq3yp]

Great video and I learned a lot. Thank you for the time you put into this

[@slezerpezer]

Very Informative video great job!!!!

[@edwardcm9175]

Imma try the cable raise thing for mid delts! Thanks!

[@IALSports]

I love the way you backed your information with scientific data. Like Jim Stoppani do

[@herbertpearson5665]

I have arthritis in my lower back this program seems to suit my needs thx 👍

[@davideaston8314]

1st vid of yours I've seen... it won't be the last! Subscribed

[@PBS-nm1uu]

this is one of the best videos you have done, keep it up

[@westralianoffroad]

Thank you so much! Liked and SUBSCRIBED

[@charleswalker8269]

I have difficulty performing dips, any suggestions on how to get 🤔 better

[@williamebner9509]

Im 65 been hitting the gym for about 6 months , love this routine back with facts . I have one question with these excerises how many times a week to do them? Is it twice a week or the 3 times a week? Thank you

[@bamagolds]

My picks before watching this video: Leg presses, bent over rows, lying dumbbell press, standing single hand dumbbell shoulder press, triceps pushdowns, curls with 2" grip. Do what doesn't hurt and focus on the form rather than the resistance. I do others, but if I only had 5, these are my choices.

[@Avi0097]

I do these and have seen pretty good results: 1. Assisted Pull Ups (I mean the machine , not pull ups where a friend is holding your legs lol) 2. Incline Machine Chest Press 3. Cable Bicep Curls 4. Cable Tricep Pushdowns 5. Cable Side Lateral Raises And I know this is cheating but 6 exercises is fine: 6. Crunches I do these every other day. All the exercises. 4 sets of 8-12 reps where the last couple reps are really really hard(so choose weight accordingly). Don't have to go totally to failure but you should feel like you're really trying. Also for crunches just do them close to failure(don't count reps). Also once you have a good upper body just incorporate reverse lunges(ladies love Captain America's Ass seemingly lol) and leg presses occasionally while maintaining the upper body with slightly lower volume. So initially ignore legs and build decent upper body. Then maintain upper body and train legs too. The reason I say this is because once you have a nice upper body you'll feel better and then working on legs is just like some small bonus points for looking even better. Training legs is very fatiguing tbh but obviously still necessary and more important for purposes other than just looking sexy lol Please let me know if you think I should add something. Definitely open to feedback

[@yippeethreeeight]

Damn man. All of your content is top-notch.

[@ismaeldom76]

Great 👌👌👌👌 Thanks

[@jimjigga]

I love this. I'm 54 and have the whole garage home gym set up but oftenly get inconsistent. How many sets and times per week do you recommend for each exercise?

[@davidjarvis687]

That was a good video. Im a 45 year old guy always in search of the best workouts in a busy world.

[@geno5169]

I’m 55 and started lifting weights in January every day. With doing ab exercises with pushups struggling with getting lean. I go walking around 10’009 or 16’000 steps. My weight right now is around 178. Still have alitte belly fat. From being 209.

[@williamharris6217]

Sorry to advise you of this, but the science shows that exercise will not reduce weight. The fitness industry has not been truthful with us. An adjustment to your diet is the only way. Keep up the good work!

[@rugger1009]

I added sixty 30 lb kettle bell swings at the end of every workout for two months and it upped my cardio and weights -

[@geno5169]

@@rugger1009 I was th about increasing my weights. Thank you

[@geno5169]

@@williamharris6217thank you for advt

[@cobbler88]

@@geno5169 Keep in mind that there are three ways to increase your load. You can lift heavier, do more reps, or do a set number of reps slowly. That last one is the one I subscribe to. I generally do the concentric part of the movement at normal or half speed, then slow down the eccentric part. For example, with a bench press, you count 1 when you press it up, then lower it over 3 to 5 counts. I've felt much better results doing 18, 6-count reps than doing 54, 2-count reps and you tend to get in and out of the gym more quickly. The math is kind of the same but with less rest between sets, etc., you tend to hit what you want then more quickly move to the next thing. The reason you slow down the eccentric part is more easily seen when applying the same principle to a bicep curl. It's just much easier to LOWER the dumb bell slowly than it is to RAISE it slowly. You're still increasing your time under tension. Take care.

[@frankmgallo]

To bro excellent info keep them coming. Be safe

[@leewalerzak]

Great info as always 👍 iv been following your 4 day upper/lower split for a few years now but recently developed a collar bone joint issue which has hindered me no end iv ended up loosing my a bit but when I'm back up and running I'll be giving this a go for sure

[@ggrthemostgodless8713]

#5 Isn't the trapbar too high at the start?? It is almost the same as the regular deadlift "rack pulls" in HIGHT.... was this intentional??

[@ortiztino]

Good stuff bruv! Thank you!

[@davidfryer9359]

Unbelievable!!!!!! Numbers make me tick. They are used to quantify my progression or lack of progression. All this data makes me hyper enough to make new gains. I❤ love❤ this ❤channel ❤!!! ❤

[@YouGotThisDog]

How many days a week are they recommending we do this workout?

[@benitocanales1]

Very good information! Thanks!

[@rthomasb]

Anyone have an alternative to the Trap Bar Deadlift? I don't have access to one of those at my current gym. I imagine a front and rear squat would work

[@bartrobinson2103]

I do deadlifts With dumbbells only

[@rthomasb]

@@bartrobinson2103 I have tried that but i find it a little awkward. Maybe i'll give it another shot. Thanks

[@cobbler88]

I do farmer's walks with the heaviest kettle bells at my gym, with proper posture. You can use dumb bells as well, but you don't have to squat as much to raise/lower kettle bells at the beginning/end of each walk. I just walk about a half lap to one lap around the gym for each walk. Do them until your fatigue threatens your form.

[@stephenkelly4927]

Very well thought out and presented

[@karlkooser]

Thank you! Good insights

[@UncleTone711]

Great info. Well displayed

[@jasonmalin287]

Good video and knowledge👏💪😎

[@adam28171]

This was awesome info. Just what I needed to hear. Cheers dude.

[@MrDjhealth]

What is your opinion on Egyptian cable lateral raise for mid delts?

[@BiggDaddy479]

Rookie question from a 40+ yo, but how many sets and reps do you recommend on each exercise for hypertrophy growth? 💪

[@llamabahama4654]

I'd bet if you search that, there's some decent guidelines out there to help get you in the right area of what to expect or should be doing for hypertrophy. Pat McNamara might be another good resource for this.

[@chall3038]

The beats on these videos have that west coast bounce !

[@FLEXRP44]

Excellent! Thank you I’m stuck in a machine for 12 hours a day and falling apart due to it. Will definitely be having a crack at these👍

[@cpk2GIRL]

What about a trap bar dead lift w/ even greater ROM by using large dumbells from the deck at each initiation?... if the low back can handle it

[@jeffinkhobar5711]

What does “concentric” mean (in terms of the chest supported lifting)?

[@timetothinkbereal]

kris cross cables (need a good length) starting at your waist with hands 1 over the other and finishing hands just above your shoulders. MID DELTS.

[@Noisycowonline]

At 48 - 58 gained a lot of fat then shed it all off and got in shape via OMAD - eliminating SUGARS - and now at 63 superior to the 43 year old version of myself. As for JOINTS -- absolutely an issue over 40-50. However, eliminating veg/seed/soy oils and sugars, processed foods was the fountain of youth. My shoulders in my 50s used to sound like raw bones and no cartilage rubbing together. Now I can work 60lb incline slow declines with ease and run 12mph 30-sec hint sprints. It is 85% nutrition and 15% exercise/gym. Exercise is very important to me mentally more so than physical.

[@snowlion8923]

What do ppl suggest if you don't have the equipment to do the dead lift?

[@Major.Tom.1973]

Cable raises: external rotation is the way to prevent tendon impingement. Grab the cable by the ball (no handle attachment). Keep your thumb up & let the cable come out by your pinky. Also don't raise it higher than shoulder height.

[@emmanuelmajor3691]

Yes man I need this information

[@KASLtja]

Good shit. Thank you.

[@superb9618]

Where do you get your top/hoodie from?

[@danraymond-f4f]

Thanks for sharing.

[@thebaneking4787]

I like your channel brother. I’m happy to have found it.

[@epants8507]

¨Bodybuilding is much like any other sport. To be successful, you must dedicate yourself 100% to your training, diet, and mental approach.¨ - Arnold Schwarzenegger

[@GhostOfRT300]

And take the jab 💉

[@JohnLee-im7iu]

These videos are great. Thanks for the great detail.

[@craigdaly5111]

Hi I’m a new subscriber and at the tender age of ..62 I’m returning back to the gym to basically feel a lot fitter than I am at the moment. I wondered if you could steer me to a basic routine to start with? Something like a hit muscle groups and get out fast before the energy fall’s through the floor 😂 I go in and wobble around like a clueless older person..and would appreciate a little bit more of ‘looking like I know what to do - get in get out quick’ Great channel by the way - good content and the humour is spot on 👌😂

[@williamharris6217]

Dr Andy Galpin the sports researcher (you can find him on KZbin) states that a good workout should consist of at least 4 movements: a vertical push (e.g. a shoulder press or alternatives), a vertical pull (e.g. a pull up, lat pull down or alternatives), a horizontal push (e.g. bench press or alternatives) and a horizontal pull (e.g. face pulls or alternatives). I would add to that some squats for the lower body and that should be an excellent start. I am older than you and still enjoying a routine of free weights, body weight exercises, and cardio. I think it is best that we stay with dumbbells rather than barbells where-ever possible; barbell exercises could lead to trouble for us more mature "athletes".

[@craigdaly5111]

@@williamharris6217 That’s very kind William thank you. I will certainly check out his site. Best wishes to you.

[@panoramicview8173]

Great content as always...thanks