Post-workout pump after completing chest, triceps, and shoulders workout
Here is the list of my current top 10 exercises for building muscles at nearly 50
1. Barbell Squats
I know many folks over 40 are scared of squatting but from my perspective, unless you have medical restrictions, this is the number one exercise to get stronger and build muscle after 40. Just do it right, meaning: warm up very well first, perform the exercise in the best possible form, and stick to a lower weight for a while until you feel your back is strong enough and doesn't feel the pressure of the weight put on the bar, and choosing high reps (10 -15) instead of going heavy with a low number of reps (a weight that you can't lift more than 6 reps might be too risky if haven't trained long enough first). To keep squatting safe, I used the same weight for months until it didn't feel heavy on my back, and I worked on the form, getting better and better, within a range of 10-15 reps per set. When I felt the bar on my back felt pretty light at the third set, I started to add a little more weight and aimed to reach the point where I could do 10-12 reps with full motion control from the first until the last rep. The best indicators of if the weight is too heavy are your back and your knees. If you feel abnormal pain or too much pressure in those areas, you might have too much weight on the barbell. I wrote more about squat benefits after 40 and my safe progressive overload techniques to increase strength and muscle gains.Squatting 220 lbs for 8 reps at nearly 50 (video)
2. Stiff Leg Deadlift
Although stiff leg deadlift is a variation of the deadlift and an exercise used primarily to target the muscles of the hamstrings, the weight I put on the barbell makes a huge difference. A weight that allows me to perform 15 reps with a strict form will put pressure mainly on the hamstrings and they get sore the next day. But if I increase the weight to the point where I can perform 10 reps with a strict form, I get DOMS on the traps, lower back, and glutes the next day. That's because stiff leg deadlift exercise engages the core muscles, targeting the posterior chain leading to improved overall strength and stability.3. Dumbbell Flat Bench Press
I never felt joint pressure or pain in my elbows with the dumbbell flat bench presses. The flat barbell bench press is different though, I felt some pain in my left elbow in the first couple of months of my after-40 fitness journey, and sticking to dumbbell flat bench presses for a while helped me fix it. Now I can perform both exercises pain-free for the joints. The dumbbell flat bench press also helped me get stronger on the barbell bench press by engaging stabilizer muscles, promoting balanced muscle development, and reducing the risk of muscle imbalances.Flat Bench Dumbbell Press (30 kilos/66 lbs. on each side, the last set out of 4, 7 reps to failure) - video
4. Incline Dumbbell Bench Press
Even though I never experienced joint pain with the incline barbell bench press, dumbbell flat incline presses helped me get stronger with the barbell, and I always get sore muscles the next day after performing it.Incline Dumbbell Bench Press (new PR: 30 kg/66 lbs x 9 reps to failure) - video
5. Seated Overhead
Tricep Extension with an E-Z Curl BarThe seated overhead tricep extension with an E-Z curl bar gets my triceps sore like no other exercise. I get a great pump and DOMS every single time I do this exercise. I also assume that the seated overhead tricep extension helped me recover from a slight pain in my left shoulder and elbow. I haven't researched that to see if it's possible, but it feels like it.Seated Overhead Tricep Extension with an E-Z Curl Bar (video)
6. Standing E-Z-Bar Biceps Curl
The standing E-Z bar biceps curl puts my biceps "on fire" every time I do it. Although it targets mainly the biceps, it also works multiple muscles together making me stronger. It got me stronger on chin-ups too.7. Seated Dumbbell Shoulder PressI love performing the seated overhead barbell shoulder press however, I find the seated dumbbell shoulder press better because it places less stress on the shoulders, engages stabilizer muscles, and makes me stronger overall while still getting a great pump as the barbell.
Standing E-Z-Bar Biceps Curl (video)
8. Standing Incline Single Arm Dumbbell Side Lateral
Performing the standing single-arm dumbbell side lateral with a weight that allows me to do 10-12 reps per set burns the heck out of my shoulders. Great, great pump every time and it appears it made my shoulders boulder. I love it!9. Wide-Grip Pullups
I cannot say I love the wide-grip pullups yet, because I am not strong enough to perform at least 15 reps in a "perfect" form yet, but I find it to be the best for targeting the lats, creating a V-taper physique, and building a broader back. I get sore every single time I do this exercise.
