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Best Workout Routines Over 50

Best workout routines over 50Full Body Workout Routines for Muscle Growth

For 99% of men out there (especially guys over 50), all with average genetics and still far from their genetic limits, full body programs are the best workout routines over 50 and the best bodybuilding exercises for over 50.


Here are the best bodybuilding workouts for over 50 tested and promoted by Chad Waterbury.  Check out his archives for other great info and workout routines - Chad Waterbury.


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.



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Men, here are the best workout routines over 50 and exercise programs for men over 50 that have shown great results.  You'll also find guides for boosting male hormones naturally which will multiply your gains from these workouts.


The best workouts don’t need to be complicated.  In fact, tried and true bodybuilding workouts and exercise programs have built great physiques through the years.  See Sylvester Stallone’s Workout and Stallones ab workout routine.


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Too many trainees believe you need complicated workouts or you need to constantly change your exercises for "muscle confusion".


They find it hard to believe that anything simple can give them results. But in reality,  bodybuilding workout routines that have been around for years produce the best results.  Also, consider optimizing your hormone production naturally with the Renegade style of eating.

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How to gain muscle after 50

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

Rest 30 seconds


3.Squat or deadlift for AMAP

Rest 30 seconds


4.Isolation exercise (curl, shoulder laterals, abs, calf raise, triceps extension, etc) for AMAP

Rest 30 seconds then repeat 1-4 in circuit fashion for enough sets to reach 25 total reps in each exercise


Routine #2

Use the classic 5x5 (5 sets of 5 reps) to reach 25 total reps.


Use the heaviest weight you can for 5 reps in each set. You can change the weight from set to set if you need.


1.Upper body pull (chins, rows) for 5 reps

Rest 30 seconds


2.Upper body push (dips, bench, military) for 5 reps

Rest 30 seconds


3.Squat or deadlift for 5 reps

Rest 30 seconds


4.Isolation exercise (curl, shoulder laterals, abs, calf raise, triceps extension, etc) for 5 reps

Rest 30 seconds then repeat 1-4 in circuit fashion 4 more times to complete 5 rounds total.


Routine #3

Complete 8 sets of 3 reps in a circuit (8x3). 8 rounds and do 3 reps per set. This type of routine seems to add muscle the fastest.


Use the heaviest weight you can for 3 reps in each set. You can change the weight from set to set if you need.


1.Upper body pull (chins, rows) for 3 reps

Rest 30 seconds


2.Upper body push (dips, bench, military) for 3 reps

Rest 30 seconds


3.Squat or deadlift for 3 reps

Rest 30 seconds


4.Isolation exercise (curl, shoulder laterals, abs, calf raise, triceps extension, etc) for 3 reps

Rest 30 seconds then repeat 1-4 in circuit fashion 7 more times to complete 8 rounds total.


Check out Chad Waterbury's latest program - HFT2 High Frequency Training - The Fastest Solution to Fix Slow Muscle Growth - this is one of the best workout routines over 50.


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Since I started working out with mostly gymnastic rings and bodyweight exercises using the HFT exercise program, I've gotten much stronger and have added substantial muscle . . . and this comes after 36 years of working out!


After major rotator cuff surgery, my doctor said I would never again be able to do exercises like dips and bench presses.  Now I use all body weight movements with rings.  I enjoy the challenge and without any weight lifting my arms are the biggest they've ever been (consider how an Olympic gymnast's biceps look).


I even travel with my rings and straps frequently staying in hotels for work and working out in my room.  Check out HFT2 to get started immediately!


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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

Chin-up

Dip

Deadlift


Wednesday - 5 sets of 5 reps each, rest 30 seconds between each set

One-arm row

One-arm shoulder press

Reverse lunge


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

Front squat


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:


Workout Routine #1

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.


Exercises: