5 Solid Exercises You MUST Stop Doing (men over 40)
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Date: 2022-11-21
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Comments and reviews: 14
Scoso
You know those Greek and Roman statues that look like modern day superheroes? They didn t use leg presses or even squat. They did explosive jumping, ran sprints and even did lunges to develop their lower body. I cracked a vertebrae in half, rupturing a disc, herniated 5 other discs in my upper back with bone spurs in the nerve canals and tore some ligaments connecting the scapula to the shoulder, causing me to swap out a lot of spinal loading exercises like squats and deadlifts for alternatives. The Bulgarian split squat, high rep lunges, sprinting and jumping has helped tremendously and even improved my leg strength, knee stability and function as I ve gotten older. Still do stiff legged deadlifts but with much lighter weight and higher reps, as well as hip thrusts and glute bridges. This is a great video and I d even recommend these changes to younger guys just starting out. The longevity and increased functionality you get from these alternatives is priceless.
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You know those Greek and Roman statues that look like modern day superheroes? They didn t use leg presses or even squat. They did explosive jumping, ran sprints and even did lunges to develop their lower body. I cracked a vertebrae in half, rupturing a disc, herniated 5 other discs in my upper back with bone spurs in the nerve canals and tore some ligaments connecting the scapula to the shoulder, causing me to swap out a lot of spinal loading exercises like squats and deadlifts for alternatives. The Bulgarian split squat, high rep lunges, sprinting and jumping has helped tremendously and even improved my leg strength, knee stability and function as I ve gotten older. Still do stiff legged deadlifts but with much lighter weight and higher reps, as well as hip thrusts and glute bridges. This is a great video and I d even recommend these changes to younger guys just starting out. The longevity and increased functionality you get from these alternatives is priceless.
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Jim
A guy who sounds like he's 17 telling grown ups not to deadlift. I will never understand why people hate deadlifts.
I agree with the leg Press. It is not a magic lift and a lot of guys don't have the humility to do them right in the gym. Bulgarian split squats - most overrated exercise ever. If though you can find a leverage squat or hack squat machine - it's way better and more comfortable than a leg Press. Also - don't skip squats (even old kodgers.
Flyes are fine. Don't take the hands past the shoulder joint and really stretch at the bottom.
Old guys need to get stronger and stop giving into their inner wimp.
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A guy who sounds like he's 17 telling grown ups not to deadlift. I will never understand why people hate deadlifts.
I agree with the leg Press. It is not a magic lift and a lot of guys don't have the humility to do them right in the gym. Bulgarian split squats - most overrated exercise ever. If though you can find a leverage squat or hack squat machine - it's way better and more comfortable than a leg Press. Also - don't skip squats (even old kodgers.
Flyes are fine. Don't take the hands past the shoulder joint and really stretch at the bottom.
Old guys need to get stronger and stop giving into their inner wimp.
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EJ
Will keep doing DL's. I am methodical, slow and calculating. I have no ego and only pull weight I know I can safely handle. Deadlifting is a technical art form. It helps the aging athlete build a strong, tough supportive joint(s) and spine. This reduces the arthritic symptoms felt by the mature athlete. It helps build stability and balance in the older athlete. Do not let age dictate what you can and shouldn't do. It may take longer to recover or you may have to reduce the # of reps or kilos, but to just toss the DL (compound barbell movements) in the trash due to age specifics is very sad.
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Will keep doing DL's. I am methodical, slow and calculating. I have no ego and only pull weight I know I can safely handle. Deadlifting is a technical art form. It helps the aging athlete build a strong, tough supportive joint(s) and spine. This reduces the arthritic symptoms felt by the mature athlete. It helps build stability and balance in the older athlete. Do not let age dictate what you can and shouldn't do. It may take longer to recover or you may have to reduce the # of reps or kilos, but to just toss the DL (compound barbell movements) in the trash due to age specifics is very sad.
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YKWIT
54 here, lifting for just over a year now. Everything was a mess when I started.
For deadlifts I use an open trap bar and it keeps me in a great position.
Also before, chest, arm or back, at the beginning of every w/o, I do hard delt work. Side and rear. This really protects my shoulders.
No squats! So I got to have my leg press and hack machine. I don't even like split squats.
I think with those machines if your honest with yourself and using full range of motion you can't go wrong. imo.
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54 here, lifting for just over a year now. Everything was a mess when I started.
For deadlifts I use an open trap bar and it keeps me in a great position.
Also before, chest, arm or back, at the beginning of every w/o, I do hard delt work. Side and rear. This really protects my shoulders.
No squats! So I got to have my leg press and hack machine. I don't even like split squats.
I think with those machines if your honest with yourself and using full range of motion you can't go wrong. imo.
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Hardeep
I am in the age range this video purports to advise.
1) 4 sets of bench press once a week(progressive overload)is sufficient. Bench press 3 times a week is for steriod users.
2) Deadlifts over 40 is fine but better to lift moderate weight for 10-15 reps to allow for speedy recovery.
3) Substitute dumbell chest flies for dumbell chest press. Use cables for chest flies.
4) I have not nor will I ever do any ab work or sissy crunches
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I am in the age range this video purports to advise.
1) 4 sets of bench press once a week(progressive overload)is sufficient. Bench press 3 times a week is for steriod users.
2) Deadlifts over 40 is fine but better to lift moderate weight for 10-15 reps to allow for speedy recovery.
3) Substitute dumbell chest flies for dumbell chest press. Use cables for chest flies.
4) I have not nor will I ever do any ab work or sissy crunches
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sport
If you're going to do any type of bodybuilding I'd get rid of deadlifts. If you want to do light weight with it then fine, but theres plenty of other back exercises. You could use your energy reserves to build other parts of your body parts that way. Also, stretch to be flexible rather than just to stretch a muscle. Once I took up martial arts and had to learn the splits; my hip height discrepancy improved after getting x ray at the chiropractor.
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If you're going to do any type of bodybuilding I'd get rid of deadlifts. If you want to do light weight with it then fine, but theres plenty of other back exercises. You could use your energy reserves to build other parts of your body parts that way. Also, stretch to be flexible rather than just to stretch a muscle. Once I took up martial arts and had to learn the splits; my hip height discrepancy improved after getting x ray at the chiropractor.
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David
Excellent job and video dead lift max 275 doable not overwhelming I have not seen many people between 275 -315 and it works total posterior and posture in one exercise. The split squats I agree takes a minute to master balance but less aches that barbells squats l heard leg press bad for lower back. Great news on chest fly tension at top will switch to the machine. Nobody is doing up row but more importantly just do shrugs.
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Excellent job and video dead lift max 275 doable not overwhelming I have not seen many people between 275 -315 and it works total posterior and posture in one exercise. The split squats I agree takes a minute to master balance but less aches that barbells squats l heard leg press bad for lower back. Great news on chest fly tension at top will switch to the machine. Nobody is doing up row but more importantly just do shrugs.
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Kickback79
Your videos are great. I m over 40 and just got back in the gym after a 2 year break. Started with dumbbell press, curls tricep ext. etc been at it for 2 months and started using a barbell for benching, bent over rows, presses. Still debating whether to deadlift or squat starting with 100lbs deadlift and the barbell only for squat? Any ideas. . No more dumbbell flies they kill my shoulders sometimes.
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Your videos are great. I m over 40 and just got back in the gym after a 2 year break. Started with dumbbell press, curls tricep ext. etc been at it for 2 months and started using a barbell for benching, bent over rows, presses. Still debating whether to deadlift or squat starting with 100lbs deadlift and the barbell only for squat? Any ideas. . No more dumbbell flies they kill my shoulders sometimes.
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Michael
Thisn video has great advice (but it's unnecessary to have the lifting-model looking so goofy and over-exagerating his pain. I wish you would re-edit this video with a more serious approach. The model does not need to make distorted faces, weird grimaces, and wear more flambouyant gym clothes while demonstrating the less preferred exercises. Just present the advice, minus the goofy theatrics. Thanks.
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Thisn video has great advice (but it's unnecessary to have the lifting-model looking so goofy and over-exagerating his pain. I wish you would re-edit this video with a more serious approach. The model does not need to make distorted faces, weird grimaces, and wear more flambouyant gym clothes while demonstrating the less preferred exercises. Just present the advice, minus the goofy theatrics. Thanks.
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YKWIT
Arnold has been heard say You have to shock the muscles ie mix up your exercises but everyone preaches routine routine routine. If I'm kicking it in the ass every time I go in, using different excersizes or even mixing up my schedule for instance throwing in another push day between leg days. How can this be detrimental?
Assuming my muscles are ready to get it again to do another push day.
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Arnold has been heard say You have to shock the muscles ie mix up your exercises but everyone preaches routine routine routine. If I'm kicking it in the ass every time I go in, using different excersizes or even mixing up my schedule for instance throwing in another push day between leg days. How can this be detrimental?
Assuming my muscles are ready to get it again to do another push day.
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Lucas
This is great stuff, thanks for posting! These tips are useful and educational. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!
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This is great stuff, thanks for posting! These tips are useful and educational. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!
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Jonathan
I've just hit 40. I'm not a muscle monster but I'm in reasonable shape with some decent muscle. I gave up deadlifts, bent over rows, a long time ago. They never felt good to me causing me the wrong type of pain. The only one I still do is the chest fly's. I've never had a problem with them, plus I don't have access to a crossover cable machine.
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I've just hit 40. I'm not a muscle monster but I'm in reasonable shape with some decent muscle. I gave up deadlifts, bent over rows, a long time ago. They never felt good to me causing me the wrong type of pain. The only one I still do is the chest fly's. I've never had a problem with them, plus I don't have access to a crossover cable machine.
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SnacKing
I m over 40. Just switched from conventional to sumo deadlifts. Much less strain on the back. Been doing full body workouts for years now. Best choice fie me. Better recovery. Good gradual strength gain. I can control my size easily. Anyone who is natty can benefit because you re hitting all muscle groups throughout the week
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I m over 40. Just switched from conventional to sumo deadlifts. Much less strain on the back. Been doing full body workouts for years now. Best choice fie me. Better recovery. Good gradual strength gain. I can control my size easily. Anyone who is natty can benefit because you re hitting all muscle groups throughout the week
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John
As a 56 year old, I stopped deadlifts a while back and swapped them for RDLs because they are better for hammy development. I've also recently stopped pull-ups as they are so tough on my elbows. I do wide grip pull downs instead with a neutral grip ('I'm lucky enough to have that type of bar in my gym)
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As a 56 year old, I stopped deadlifts a while back and swapped them for RDLs because they are better for hammy development. I've also recently stopped pull-ups as they are so tough on my elbows. I do wide grip pull downs instead with a neutral grip ('I'm lucky enough to have that type of bar in my gym)
reply
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