Want the perfect workout program?
Take QuizFact checked by Tyler DiGiovanni, BSBM
FACT CHECKEDOnly a couple of things are guaranteed in life: we are getting older, and rice cakes taste like cardboard. As we get older, it will start to get harder to get in shape and even harder to get jacked.
So, suppose you want to build an eye-bulging physique that commands the attention of everyone around you. In that case, you need to focus on developing some key muscle groups that make you stronger and look jacked, juicy, and overall more muscular. If you're in your 40s or even older, then you know that focusing too much on training volume can wreak havoc on your joints and leave you sore for way longer than it used to when you were younger.
That's why I want to focus more on five efficient, effective movements that also lower the risks of injury. That way, you won't spend hours in the gym torturing the same muscle group.
Now that is out of the way, let's dive into the only five exercises you need to look jacked in your 40s.
Table of Contents
Having broad shoulders automatically makes you look wider and more muscular. While the shoulders play a significant role in upper body width, the mid delts contribute the most to broader shoulders.
While the front and rear delts are mostly targeted through the pushing and pulling exercises you're already doing, the mid delts tend to get neglected during most compound lifts. That's why training them directly, effectively, and efficiently is important.
Since the primary function of the mid-delt is horizontal abduction, it's no secret that they're best trained with some form of lateral raise, especially cable lateral raises. However, I believe upright rows are another exercise that can be just as effective.
You engage these muscles throughout the movement by pulling a weight vertically toward your chin. The biggest thing people get wrong when doing upright rows is that they don't optimize their technique, which can lead to other muscles being more engaged throughout the exercise.
Try using a wider grip on the barbell or dumbbells during upright rows for maximum mid-delt activation. This wider grip increases the range of motion and emphasizes the mid-delts and traps. I also recommend maintaining a neutral wrist position throughout the movement, which helps further improve muscle recruitment.
One study compared different grips and found that increased grip width increased deltoid and trap activity. Therefore, your hand positioning does play an important role in how effective upright rows can be for side delt growth.¹
Figure 1: McAllister, Matthew J., et al. (2013)
I have found that lifting the weight in line with your body's natural plane of motion, rather than directly beside you, can also improve the effectiveness of the exercise. By slightly angling the lift forward, around 30 to 45 degrees from your body, you place the mid delts in a more mechanically advantageous position, allowing for better shoulder abduction.
Just compare someone with well-developed upper back muscles to someone with underdeveloped ones; the differences in appearance can be pretty easy to notice. The upper back is made up of the rear deltoid (back of the shoulder), latissimus dorsi, the rhomboids and trapezius (back of the neck), teres major and minor, and the infraspinatus.
Despite what many believe, the upper back muscles do not run just up and down; some also have a diagonal orientation. Applying force at an angle can maximize tension, leading to greater muscle activation throughout certain movements.
Since many deep upper back muscles attach horizontally to the scapula, it makes more sense to train them in a way that follows this orientation. Research proves that horizontal pulling exercises, like the seated cable row, train your entire back and may be a bit better than vertical moving exercises.²
Figure 2: Lehman, Gregory J, et al. (2004)
Unlike many other compound back exercises, such as bar row and deadlift, the seated cable row doesn't place too much load on your spine when performed correctly. Utilizing a seated position and a cable machine also allows for a more controlled movement, ensuring that the shoulder blades can protract fully without compensating.
During the concentric phase, I have found that concentrating on retracting the scapula and squeezing the shoulder blades as close to the spine as possible can increase the range of motion, making the exercise more effective in targeting the upper back muscles to get that massive look.
There are several different handle attachments for the cable seated row. These allow you to vary grip orientation (which way your palms face), the width of the movement, and which muscles will get emphasized the most.
The one you will use most often is the V-bar attachment, which places your hands about 6 to 8 inches apart with your palms facing each other. However, I recommend experimenting with different grips to find what works best for you and keep things fresh.
Slowly return the handle to the starting position, allowing your arms to extend while maintaining full muscle tension.
The lats are one of the upper body's largest, most visible muscles. When developed correctly, the lats create a V-shape that makes your upper body appear wider, giving you a more muscular appearance and making your waist look smaller.
Since their main function is horizontal adduction (bringing your arms down at your sides), it's no surprise that lat pulldowns are one of the best ways to build them. One study compared different grips on the lat pulldown. The results found that a pronated, medium-width grip variation led to the highest activation in the lats.³
Figure 3: Andersen, Vidar, et al. (2014)
So, when applied to a lat pulldown or a pull-up, which is essentially the same movement pattern, the research seems to support using a medium grip over a narrow or wider grip due to more activation on the eccentric portion of the exercise. Since all exercise variables remain the same in the study, choosing the correct hand position can significantly influence how many muscle fibers are recruited.
I like adding lat pulldowns in workouts with a higher rep count and pull-ups in workouts that focus more on bodyweight movements. But what if you can't do pull-ups?
It's no big deal, as most people can't! Check out this article, The Ultimate Pull-Up Progression Plan For Beginners, to learn how to do a pull-up and more advanced variations.
If I had to pick one exercise that could aid your quest for a massive chest, it would have to be an incline bench press. While the traditional bench press is a great upper body builder, one study found that at a 30-degree angle, the activation of the anterior delts and upper pec fibers was more effective.⁴
Figure 4: Rodríguez-Ridao, David, et al. (2020)
The traditional flat bench was the best option for the lower and middle fibers, and there was little to no difference in tricep stimulation across all the incline angles tested. The research also shows that 15 degrees is great for hitting all pec fibers and requires more activation of the deltoids.
Most people will notice that they can do substantially more weight on a flat bench than on the more common 45-degree incline, so using the low-incline variation gives you the best of both worlds.
While using a barbell for an incline or flat bench press is common, dumbbells allow you to have a greater range of motion, resulting in greater muscle activation and growth. Not only can using dumbbells increase your range of motion, but you can also vary the angle of the press and adjust grip width.
This can help reduce the risk of muscle impingement and relieve some stress on the shoulders. Keeping the shoulders healthy is key to long-term muscle progression and allows one to maintain a healthy lifestyle as you age.
The trap bar deadlift is excellent for building lower body strength and muscle mass by targeting the quads, glutes, and hamstrings. According to one study, it reduces horizontal displacement away from the body by roughly 75 percent, resulting in less back strain.⁵
Figure 6: Swinton, Paul A, et al. (2011)
This makes it a practical and safer option than the traditional deadlift for individuals with a history of lower back pain or in the final stages of rehabilitation. Keep in mind that the trap bar deadlift variation performed in the study was with the hips high, making it more targeted toward activating the hamstrings, glutes, and spinal erectors.
So, if you enjoy deadlifting with heavier loads and putting a greater mechanical demand on your body but don't enjoy the potential back pain, a high hip trap bar deadlift is a great alternative. If you want to target the quads more, then perform trap bar deadlifts with the hips lower.
Trap bar deadlifts are just as effective as some other more popular lower body movements, and they are a relatively safer exercise than traditional barbell lifts like squats and deadlifts.
It may sound cliche, but age is really just a number, and with the right strategy, you can look jacked in your 40s. How do you do it?
It's simple: craft a smart training plan, use the five exercises listed above, and show up day in and day out. Or you could use our hypertrophy program which has all of the exercises above in it, along with so much more. With this winning formula, you'll be well on your way to a jacked physique that exceeds your wildest expectations, even as the years tick by.
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
Citations:
At SET FOR SET, we strive to equip you with the tools and knowledge needed for your fitness journey. Our team of experts, including certified trainers, dietitians, and athletes, brings over a decade of industry expertise. Our goal is to be your primary resource for all fitness inquiries, guiding you toward a stronger and healthier life. Sign up to stay up-to-date!
Sign up to get the latest on sales, new releases and more…
© 2024
SET FOR SET.
Powered by Shopify
Andrew Lenau
Author