Are you over 40 years old? Find out the only 5 exercises you need to look jacked, if that is what you desire.
Jacked. Shredded. Buffed. Muscular. There are many ways to describe someone who visually explains that person is an avid gym goer. Whatever nomenclature you prefer, if you want to build more muscle, you need to carefully choose your workout and the exercises comprised in it.
That principle goes a step further if you are considered not in your prime any longer. That is, according to scientific research, above 40 years old. One key factor is the decline in natural hormone levels, particularly testosterone and growth hormone, which play pivotal roles in muscle protein synthesis and overall muscle maintenance. As individuals age, these hormonal changes lead to a reduction in the body’s ability to build and retain muscle mass, making the muscle-building process more challenging.
Ageing is accompanied by a phenomenon known as anabolic resistance, where the muscles become less responsive to the anabolic stimuli from resistance training and protein intake. This contributes to a slower rate of muscle protein synthesis. Also, factors such as increased inflammation, higher levels of oxidative stress, and a decline in overall physical activity often accompany ageing, further complicating the muscle-building process.
Source: Barbara Olsen on PexelsTo counteract these challenges, older individuals may need to adopt more targeted and strategic approaches to resistance training, nutrition, and recovery to optimize muscle protein synthesis and mitigate the effects of age-related muscle loss. And that is what this list from coach Alain Gonzalez is all about.
Coach Alain Gonzalez is an author, personal trainer and YouTuber with over 800K subscribers. He often uploads videos of fitness workouts, tips, training tricks and more, all related to making the most out of your time when working out.
Alain Gonzalez highlights that to build a head-turning aesthetic physique, one must focus on key muscles that not only enhance strength but also create a visually impactful appearance. In a video, he discussed 5 exercises targeting muscle groups that make the biggest visual impact.
For people in their 40s, 50s, 60s, or beyond, Alain acknowledges the importance of choosing movements that are effective and efficient, considering potential joint issues and slower recovery.
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The Only 5 Exercises You Need to Look Jacked (for Men Over 40)
Below are the only 5 exercises you need to look jacked for men over 40 years old. Check it out.
Exercise number 1 is the cable lateral raise, focusing on the mid delts to contribute to broader shoulders and a more muscular upper body. Alain recommends the cable lateral raise over the traditional dumbbell lateral raise, as it challenges the mid-delts throughout the entire range of motion. He also suggests a neutral hand position, a longer moment arm, and performing the lateral raise in the scapular plane for optimal effectiveness.
Exercise number 2 is the chest-supported row, targeting the traps for a thick and muscular appearance. Alain highlights the importance of allowing the upper back muscles to stretch during the eccentric phase and recommends a chest-supported row to maximize the range of motion and effectiveness. Strengthening the upper back muscles is essential for shoulder health and stability.
Exercise number 3 is pull-ups or pull-downs to develop the lats and create a V-shape for a wider upper body. Alain discusses research on different grips and recommends a medium grip for optimal muscle fibre recruitment. He suggests incorporating both pull-ups and pull-downs for a well-rounded lat development.
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Source: RDNE Stock Project on PexelsExercise number 4 is the low incline dumbbell bench press, focusing on overall chest development. Alain suggests using dumbbells for a greater range of motion and adjusting the angle for shoulder health. He introduces a low incline variation, supported by research showing increased activation of the upper chest and delts.
Exercise number 5 is trap bar deadlifts, targeting the lower body for strength and size. Alain recommends two variations—one with high hips for hamstrings, glutes, and spinal erectors, and another with low hips for targeting the quads. Trap bar deadlifts are presented as a safer alternative for individuals with lower back issues or those prone to injury.
These 5 exercises will help individuals above 40 years old achieve a muscular look without having to spend so much time in the gym. It’s a win-win situation for everyone involved, especially if you don’t want to see those younger guys lifting your body weight above their heads while grunting.
But remember, the focus of these exercises should be on efficiency, effectiveness, and consideration for joint health, making these exercises suitable for a wide range of individuals. So, if you are not 40+ yet, first, why did you click here? And second, you can definitely get something out of this information.
To fully understand how to perform each of these 5 extraordinary exercises for men over 40 to look jacked, watch the video below from Gonzalez.
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How Often Should You Workout?
How often you should work out depends on several factors, including your fitness goals, current fitness level, and the type of workouts you’re doing. In general, the American Heart Association recommends that adults aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with at least two days of strength training exercises per week.
Here are some general guidelines for how often to work out based on your fitness goals:
- For general health and fitness: Aim to exercise most days of the week, for at least 30-60 minutes per day. This can include a combination of aerobic exercise, strength training, and flexibility exercises.
- For weight loss: Aim to exercise most days of the week, for at least 30-60 minutes per day. This should include a combination of aerobic exercise and strength training, with a focus on creating a calorie deficit through a combination of exercise and diet.
- For muscle building: Aim to do strength training exercises at least two days per week, targeting all major muscle groups. You can also include aerobic exercise and flexibility exercises as part of your routine.
- For athletic performance: The frequency and intensity of your workouts will depend on your specific sport and fitness goals. Consult with a coach or trainer to develop a customized training plan.
Source: Kampus Production on PexelsRemember, it’s important to listen to your body and avoid overtraining, which can lead to injury or burnout. Start slowly and gradually increase the frequency and intensity of your workouts over time.
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