This is about the most asked question that we are asked. The 2nd most asked question is about proper diet, which we already covered here > https://www.facebook.com/MensFitnessAfter40/posts/913984342483548.
Now, we do get many questions about how to workout after being injured. Due to the fact that there are so many different kinds of injuries, getting back to exercising after injury is specific to the type of injury.
If you have done any kind of research, which…if you are on this page…we bet that you have. You will have come across an enormous variety of workout routines with many of them contradicting the others. Workout with high reps and low weight. Workout with high weight and low reps. Do them both in the same workout.
We know. It can be very, very confusing.
The thing is, some of those workouts are “gimmicks” and do not work. However, most of those workouts are actually valid. But, what most do not consider is that the workout you find is created for a specific audience and that may not be tailored specifically for you.
So, what we will share are some exercises that most men 40 and older can and likely should do. Of course, we are not medical professionals and you should contact your own medical professional if you have questions about whether you should try these or not. These are exercises we do and they are actually contained in our 90 day EVOLUTION Program (more on that
later).
Do you know what a compound exercise is? If not, don’t fret. A lot of people don’t.
A compound exercise is one that uses multiple muscle groups to perform it. For example, let’s take 2 exercises that many of you are already aware of: the bench press and the bicep curl.
The bench press uses the chest (pectoral) and arm (tricep and bicep) muscles in order to perform it. If you do it with free weights, there are additional muscles in the torso that are activated
to maintain stability. Since this uses multiple muscles groups, this is a compound exercise.
The bicep curl (shown in the image in this post) focuses on the bicep muscle only and these are referred to as isolation exercises. You allow gravity to bring the weight down and your bicep brings the weight back up.
Compound exercises are closer simulations to everyday life. Bend over, pick up things, move things around, put things on shelves…all compound exercises. Compound movement is the way our bodies are designed to move. So, this is where most guys should start with their workout routines.
Additionally, compound exercises commonly activate testosterone production more than isolated exercises do. This helps with more lean muscle production and the more lean muscle you have, the more fat is burned.
Now that you know that compound exercises are what you should perform. What are the exercises?
We will not go into the explanation of how to perform each. That would make this post too long. However, we will list them out for you.
We workout 4 days a week, in a row, with 3 days of rest. For the purpose of this example, we will use Monday through Thursday as our workout days. We perform 2 sets of 10 reps for everything but abdominals.
On Monday and Wednesday, our compound workout consists of:
* Flat Bench Press
* Incline Bench Press
* Pull Ups
* Barbell Row
On Tuesday and Thursday, our compound workout consists of:
* Leg Squat
* Military Press
* Deadlift
* Power Clean
We perform an abdominal workout (2 sets of 12 reps) each of the 4 days. Some of the common ones are double crunches, Russian twists and scissor kicks.
That is it. Each day should take less than an hour. As it becomes easy to do 2 sets of 10 reps, slightly increase the weight. This type of exercising should keep you fit and strong with minimal chance of injury.
We change our workout routine about every 90 days so that muscle memory does not kick in and stop our results. But this is a great beginner and intermediate workout. Remember, you do not have to go to the gym for hours and hours to become or stay fit. That is unless you are trying to get the body of a bodybuilder.
As we explained earlier, we do have a 90 day program called EVOLUTION. It covers what to eat, how to eat without having to think much about it, stretching, exercises, stress management and reduction, common guy problems, getting good sleep, lowering blood pressure, INCREASING TESTOSTERONE and so much more.
You can find EVOLUTION here > https://mfa40.com/evolution/
If you have any questions about the above exercises, other exercises or EVOLUTION, leave them in the comments below.