Here are selected workouts for men over 40 and exercise programs for men over 50 that have shown the best results. You'll also find guides for boosting male hormones naturally which will multiply your gains from these workouts.
Workout #1: Full Body / 2 Lifts Per Day / 3 Days Per Week
For this workout, pick 2 compound exercises - 1 upper body and 1 lower body. Perform the same 2 lifts 3 times per week. Lift as quickly as the weight will allow with good form.
Example: Standing Military Press and Deadlift. The standing military/deadlift combination hits nearly every muscle group in your body.
For sets and reps, use 5x5 or 5 sets of 5 reps with the heaviest weight possible. Workout Monday, Wednesday, and Friday.
Deadlift for 5 reps
Rest 45 seconds
Standing military press for 5 reps
Rest 45 seconds then repeat the combination of 2 lifts 4 more times (5 total rounds)
Try to add a small amount of weight each week and continue the program for 6 weeks.
Workout #2: Full Body / 3 Lifts Per Day / 3 Days Per Week
Here's another full body workout consisting of one upper body pushing lift, one upper body pulling lift, and one lower body compound lift. The 3 lifts are performed in a circuit - do one set of each different lift along with prescribed rest then repeat the cycle.
Monday - 8 set of 3 reps each, rest 30 seconds between each set
Wednesday - 5 sets of 5 reps each, rest 30 seconds between each set
One-arm shoulder press
Friday - 4 sets of 10 reps each, rest 30 seconds between each set
Pull-up with a narrow grip or lat machine pull down.
Incline dumbbell bench press
This workout routine changes loads in each workout and allows you to recover and grow. Make sure your nutrition is right and you're getting plenty of sleep.
Workout #3: Full Body / 25 Total Reps / 3 Days Per Week
Waterbury has found that a volume of 25 total reps for each lift in a routine, with a load that you can only lift 6 times the first set, is best. Perform the workout as a circuit to get maximum rest between each lift of the same exercise.
Here are 3 versions of this plan:
In the first routine, you do as many reps as you can in each set. So you don't have a fixed target number of reps in each set, only 25 total in all the sets combined. This workout plan is outlined in Waterbury's book Huge in a Hurry.
Use a weight that lets you do no more than 6 reps for your first set. Continue using that amount of weight and complete as many reps as possible each time (AMAP) until you reach 25 reps per exercise. Also added to the 3 compound exercises of this workout, is 1 isolation exercise which lets you focus on any lagging body parts.
1.Upper body pull (chins, rows) for as many reps as possible (AMAP)
Rest 30 seconds
2.Upper body push (dips, bench, military) for AMAP
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Have you heard of CrossFit? Actually, it's been around for 10 years but it's grown huge in the last two years. CrossFit is a core strength and conditioning program that was developed to improve functional capabilities not to just lose weight or gain muscle. Check out the CrossFit daily workout recommendation, including rest days, along with exercise videos showing you how to perform moves. Better yet, sign up for a CrossFit class to learn first hand.