Exercises Men in their 50s MUST Do
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- čas přidán 2. 06. 2024
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I'm 52 in May. I listened to a Mike Mentzer speech video about 15 months ago, and began high-intensity training. I have never seen better results. I was the goon who would train 4-5 times a week and do 22 sets! on the same exercise, and saw little to no results. May God Rest Mike Mentzer! ✝️ I pray for him, often, for what he's done for me!
Never mind 50 - I'm in my 70s and have suffered chronic ME for 40 years and I'm still able to train intensively with Timed Static Contraction (TSC). I've also devised a TSC programme for my mother who is 92 and it's helping her preserve muscle. It's all about attitude. If you believe you can't do it, you're right. If you believe you can, you're also right. TSC is the ideal approach, or HIT if you'll really only trust dynamic work. Forget everything else - these are the safest and most time-effective methods.
I'm 49. No kid in his 20es can do a leg workout with me in my gym without being sick. Getlemen, work hard, and enjoy your life. We have still many good years ahead.
Who wants to puke after exercise?
I'm 50 and HIT is transforming my body... I wish I knew about 1 set to failure when I was young. I should actually say: when I was younger lol...
thank you Jay for looking after the rest of us
Clarence Bass is rocking his 80s. Jacked with a grandpa face
He’s a HIT guy. Don’t know his current frequency but it’s not more than a few times a week.
His diet is devoid of processed foods. Can’t say the same here 😢
I’m aware of the big 5. It’s fairly comprehensive.
There is NO better way to train for 50yo newbies than this.
1 - no time loss with treadmill, training with no effort and such
2 - no injuries
3 - no 3 hours a day in the gym (At 50yo you must have a busy schedule, Maybe a family, more important things to take care of)
right on, Jay
Great video, very informative! I appreciate it, thanks
👍👍👍 Appreciate this one personally!🙏🙏
Awesome video!
I'm so relieved to find out if I don't always exercise the best way, at least I know it's 90% how you eat 😊
48 years old here. My workout is 1) Machine chest press, 2) Close grip pulldowns or chins, 3) Machine shoulder press, 4) Barbell curls, 5) Tricep pressdowns, 6) Leg press - all done for one set to failure after warmups, once, or sometimes twice a week. I'm much stronger than most men I know who are in their twenties and I train once a week for under an hour. This is not rocket science.
No row?
@@75pdubs Nah, never really felt the need and I've never felt like I get all that much out of rowing movements.
@@Adman1175you should add neck exercises as well
I do this exercises (and row), plus (another day): neck, abs, forearms and calves.
I am your age, but feel like 50, so I'll take this advice.
I'm 50, this seems like reasonable advice to me.
At the beginning of HIT, I think it is good to do additional sets, rest-pause, drop sets, etc. I think that intensity is a skill, and it takes a while to get good at actually using a high intensity. If you are needing to sleep all day after your workout, back off the volume! And that last failure rep should be a grind, taking 15 or more seconds. If your muscles just instantly give out give yourself more recovery time.
Agreed. I tried this once a year ago, It definitely took some getting used to , doing 1 set to failure. I did about 2 or 3 sets just trying to get used to it. It's very exhausting. The rest pause method actually worked out better for me. I would take 12 breaths in-between each set.
No rep should last 15 seconds, what a load of rubbish.
Nah man this is how you kill ur adrenals in a few months. Keep it simple but muscle failure
Lance, right to the point!
When training a muscle 1 x week on a PPL split is it better to have an A/B exercise selection for each muscle and rotate those every week hitting the same exercise every 2 weeks like in DC training or better to stick to the same exercises weekly for a while then switch them a few mesocycles later?
Exercise consistency is key.
I'm seeing massive gains in my legs folliwing Mike Mentzer's Heavy Duty II program but after 9 months, my biceps haven't grown much. Do i need to add another set of the curls or add more weight (I fail at 8 reps w/55lbs and with 8 second reps)???
I experienced low bicep growth too and what i did was do 2 rest pause (20 seconds resting) sets after the main set, it's brutal and there's no way you bicep will not grow. In fact, this technique will do it for any lagging muscle group.
Edit: do not ever think of do it for all muscle groups if you want to sleep at night!
Can you go on rower instead of doing row pulls on machine?
3 times a week to failure seems a lot. 1-2 seems more reasonable tbh.
I'm 50. 51 in June and do Mike Mentzer style training. Better for the joints and I make very good gaines this way. Admittedly I'm also on trt to keep my hormones in check.
50 here. Doing two TSC sessions at home in bathroom per week 2x15min. People think im just over 40.
Thank you posting this. However, the body of evidence for cardio vascular training is huge and peer reviewed.
First of all...men must do core stability and strength
Why 4 movements for upper body and only 1 for lower body? Hip strength is one of the primary losses as we age. I would think a squat variation and a deadlift variation would be ideal.
Jay said it isn’t optimal and just a starting point, and you can add stuff if you like. The big six also is this routine with the addition of a hip hinge
Also you’re huge
He’s talking about a new guy in his 50’s. Just starting out.
I’ve been doing his routine for about 5 months. I’m 64. I made more gains in those five months than years of training. When I see adds come up for other training methods for exercise, I have the adds removed from my feed. I don’t even want to see them.
For my legs I do leg extensions to absolute failure. I stagger when I first get off the machine. Same with hamstrings. I don’t do squats. I alternate in leg extensions every couple of weeks.
I once felt a tinge of anger at the time lost with programs formed around false data. But it went away just by having good data. I was a football player up into college and a former Marine grunt, nobody will ever convince me to do anything else. If a conversation was started with me about this? I would just change the subject.
The hardest part for me was filling in the excess time as I had been working so hard for so long. It’s a loosing battle that cannot be won.
The most important key, I can’t stress this enough, is absolutely…the recovery time. Pushing to true failure, is so taxing on the central nervous system and muscular stress.
At first I had to go every 5 days. My body just wasn’t ready. Now I go every four days.
A couple of times, due to work or family things, I went once a week. That was where I showed the most strength gain. It was so alien to me.
This is just me, but if you plateau…do a crushing, brutal, single set routine to failure. Give it everything you have. Throw in a drop set if you think you can get just a tiny bit more. Then don’t work out again for 7 to 10 days. Watch what happens to you.
Yes, once a week is a contract for strength gains in every workout! The best for me is 7 or even 8 (i'm a tall hardgainer).
Not bad... maybe clarify the gaining 5 pounds of muscle in four weeks if I heard that correctly... You might gain 5 but it's not pure muscle weight
Yeah cant gain 5lbs of muscle in 4 weeks.. maybe if youre on a new steroid cycle.. but even then very unlikely.
how many reps
8-20
How about 70?
I follow mentzer ideal routine and never looked or felt better. 66 yo. Principles work no matter your age
People in their 50s gaining 10 lb of muscle in 4 weeks? You're full of BS. Maybe if they're on gear