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As we get older, muscle loss can occur because of low t-levels or just lack of activity. That is why it is important we are working our muscles to maintain muscle mass and build even more muscle. You also want to make sure that you are eating enough protein to help build the muscles that you are breaking down in your workouts. Today, we are going to be focused on the workout! I am going to give you 6 different exercises to help you build muscle after 50. These are compound movements that will hit multiple different muscle groups. You can do them at home or in the gym. Let’s get started with these exercises to help you build muscle after 50.
Exercise #1: GOBLET SQUAT. Have your feet about shoulder width apart, and have the dumbbell close to your chest for the entire movement in this exercise. Keep looking forward to avoid leaning forward and curving your back. The first movement in this exercise is to hinge at the hips and stick your butt out. Go as deep as you are able with these squats.
Exercise #2: INCLINE DUMBBELL CHEST PRESS. If you don’t have a bench you can do this on the floor. You can put a cushion under your back to help give you more range of motion, to get a deeper stretch in your back. Do a slight incline with this exercise, 30 degrees is a good incline. This will help place a little more emphasis on your upper chest. You do not need to flare your elbows out to the side.
Exercise #3: STIFF-LEGGED DEADLIFT OR ROMANIAN DEADLIFT. We are focusing on our hamstrings and glutes for this exercise, so using proper form is critical for this exercise. You do NOT want to squat down in this exercise. You can have a slight bend in your knees, but you are just riding the dumbbells down your legs. Initiate the movement by hinging at the hips and sticking your butt out.
Exercise #4: DB OVERHEAD SHOULDER PRESS. You can do this exercise seated or standing. Just push the dumbbell straight up over your head. If you have bad shoulders, there is an alternative you can do. You can do LATERAL DUMBBELL RAISES instead, if the pushing movement hurts your shoulders. Keep a slight bend in your elbows, and don’t go higher than your shoulders.
Exercise #5: BANDED LAT PULLDOWN. Sit on the ground away from the anchor point to load the bands with resistance. You are going to initiate the movement with your elbows, and focus on driving your elbows behind your back. Squeeze your lats together for a couple seconds during the contraction.
Exercise #6: TRICEP PUSHDOWNS. This is a great exercise to get a huge pump in your triceps. Use a slow and controlled movement to avoid using momentum, and keep your elbows tucked in close to your sides. Push straight down, and hold the contraction for a couple of seconds.
Alright guys, that wraps up this video tutorial with the best muscle building exercises for men over 50. Give these exercises a try a couple times a week to help build more muscle. Subscribe to our channel for more videos on how to build more muscle at home after 50.
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