5 BEST Dumbbell Muscle Building Exercises For Men Over 40

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Fit Father Project - Fitness For Busy Fathers

Күн бұрын

These are the BEST 5 dumbbell muscle building exercises for men over 40. All you need is a pair of dumbbells!
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Muscle building after 40 doesn't have to be an uphill battle, especially when you have the right guidance and muscle building exercises in your toolbox. In today's video, Dr. A reveals his top 5 muscle building exercises for men over 40. All you need are dumbbells! These exercises are not only effective in targeting key muscle groups but are also gentle on your joints. No more excuses about gym memberships or complicated equipment; these workouts can be easily performed in the comfort of your home.
Dr. A shares crucial tips on proper form and advises on the optimal number of sets and reps to make each workout effective. He recommends incorporating these exercises around twice or three times a week, emphasizing the balance between stimulation and recovery. On your rest days, Dr. A suggests engaging in cardio or stretching activities to stay active while giving your muscles the break they need. After all, the key to muscle building for dads and, in general, building muscle after age 40 is not just working hard but working smart!
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Quick Timestamps:
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(0:00) Intro
(1:06) #1 Dumbbell deadlift
(3:35) #2 Dumbbell bench press
(7:10) #3 Two-arm dumbbell row
(9:21) #4 Dumbbell single-leg split squat
(11:07) #5 Blood flow restriction training
(14:14) Summary
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Articles, Vids, & Links Referenced in This Video
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✔️ Alternating Dumbbell Archer Press: • Alternating Dumbbell A...
✔️ How To Get Back In Shape At Any Age: • How To Get Back In Sha...
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#FitFatherProject #MoreFitFathers #IamaFitFather #MuscleBuilding #DumbbellWorkout
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**Disclaimer: This video is for informational and educational purposes only. This is the internet. This is not your doctor’s office. This video is NOT medical advice. If you have any concerns about your health, you should see your Doctor immediately. Consult your doctor before making any health changes. Although we show results from our program members, please keep in mind that results vary by individual. We cannot and do not guarantee you will get the same results by choosing to follow any of our programs, supplements, or strategies.

Пікірлер: 61

@Fitfatherproject 10 ай бұрын

Check out our Muscle Building Program: bit.ly/osm-yt

@peejay3585 10 ай бұрын

Hi I want to join the fit father project

@gwarlow 5 ай бұрын

11:26 You had me right up until the blood flow restriction exercise… Oh well, looks like there’s another way to define the 80/20 rule. Thanks for the other tips though. You have an excellent presentation manner. Cheers.

@NavaFit1 10 ай бұрын

Great job ✅ keep up the good work

@Fitfatherproject 10 ай бұрын

Thank you @NavaFit1 - I appreciate your kind words. I'm glad you enjoyed the video

@stevenroberts3593 10 ай бұрын

Very good thanks

@Fitfatherproject 10 ай бұрын

You are more than welcome @stevenroberts3593!

@devglover4198 3 ай бұрын

Wow!

@user-sw2hb4bm5l 10 ай бұрын

Thank u Dr A. I am a fit father for life and do still work out mostly based around the O S M program. I read everything u put on here and find all information very helpful. Thanks again. Brian Simpson

@Fitfatherproject 10 ай бұрын

Awesome brother! You’re very welcome 🙏🏼

@geno5169 10 ай бұрын

I have dumbbells . But I was looking for something new to help me! Thank you doc!!! I needed this

@Fitfatherproject 10 ай бұрын

That's great @geno5169 - Very happy to have come along at the right time for you! Best of luck! 💪

@music-jj2pl 10 ай бұрын

I use dumbbell chest press on the floor. I've had multiple shoulder impingements from being a knucklehead in my 20s and 30s. Its helped tremendously.

@leibmoshe 10 ай бұрын

Try the dumbbell floor flyes too. They are also easy on the shoulder joints.

@music-jj2pl 10 ай бұрын

@@leibmoshe yes part of my routine.

@Fitfatherproject 10 ай бұрын

That affects so many guys @music-jj2pl. I'm glad you've found exercises that you can use, that do not hurt your shoulders.👊🏼

@Fitfatherproject 10 ай бұрын

Yes @leibmoshe5887, flyes are also a good option. Thank you for your input. 👍

@tessbea8687 5 ай бұрын

Thank you very much for the tutorial and the explanations behind it all. I learned a lot. I follow Cheryl Coulombe who uses dumbbells mostly and your channel showed up. It should also say "for women over 40." 😀

@Fitfatherproject 5 ай бұрын

Thanks for watching! You can find some similar content, but also some female-specific content from our Fit Mother Project page: www.youtube.com/@FitMotherProject/videos Best of luck! -The FFP Team

@joejackson1240 7 ай бұрын

Thank you, Sir. I am 59 and trying to build muscle. I will be trying out your regime.

@Fitfatherproject 6 ай бұрын

Awesome my friend! Thank you very much 😊

@jeffreybabino8161 10 ай бұрын

Hi dr a great job on the video thanks what bench are you using for the video thanks

@Fitfatherproject 10 ай бұрын

Hi @jeffreybabino8161 - Thank you very much! This bench is the Fitness Reality 2000 Super Max XL - Adjustable Weight Bench (Available on Amazon - amzn.to/3r37gBS)

@jeffreybabino8161 10 ай бұрын

Ok thanks I did the survey the other day that you sent me thanks

@Fitfatherproject 10 ай бұрын

👍

@anishpatel344 10 ай бұрын

Hi team, as a 25 year old guy I really like Dr A's content, but just wandering would his muscles building programme be right for me? Or would I be better of at my age sticking to something more volume based while young.

@Fitfatherproject 10 ай бұрын

The Old School Muscle principles will still work for you at 25 @anishpatel344. There are considerations in the program for guys in their later years, but the fundamental principles of exercise and nutrition are still very relevant for a guy of your age. You can simply disregard any of the specific information for guys over 40.

@anthonycuriale9589 7 ай бұрын

I have a question about working out and nutrition. I was wondering if it is better to work out in the mornings before breakfast or in the evenings before supper? The reason I ask is that I was watching one of your videos and you were said something about eating carbs in the morning. If you workout first thing in the morning, eating carbs for breakfast, after working out shoud be ok? I have watched many of your videos and have done some of your workouts. I really enjoy them. I am in my 60's and I am trying to keep in shape and try and build a little muscle and try and lose some fat. I look forward to your response. Keep up the great work

@Fitfatherproject 7 ай бұрын

Hey Anthony, thanks for writing in and we appreciate the kind words! The right answer is whatever works best for you and your schedule to execute the workouts consistently. However, check out this video for more info: pulse.ly/cyodfa0xjh Best of luck and thanks for watching! -The FFP Team

@TheDarkSkorpion 10 ай бұрын

I bought some BFR bands and tried them a couple times. I'm not actually sure they do all that much. They likely do make a difference, but how much? I think you would probably get most of the same results without them. For example, if you are doing 2 arm exercises and follow the standard 30-15-15-15 rule, you have done 150 reps. Your arms would probably be pretty pumped after all that, even at lighter weight.

@Fitfatherproject 10 ай бұрын

👍

@walshgeo Ай бұрын

Could you tell me what is the name of the and model bench you use? Thanks George

@Fitfatherproject Ай бұрын

Tuff Stuff is the brand of the bench. Thanks for writing in! -The FFP Team

@Kapthos 10 ай бұрын

Question that I've always had...If I take the training lighter, 1 or 2 sets max for example, can I do it every day?

@Fitfatherproject 10 ай бұрын

Hey Juan, thanks for writing in and great question! If you have gotten to a point where daily lifting is the "norm" for your body, you can certainly do it most days of the week. However, depending on your goals, you will eventually want to overtax your muscles each session to help promote a recovery response and when working that hard, you will need days off. You can learn more here: pulse.ly/zk7ck3cn1k Best of luck! -The FFP Team

@BO-2016 10 ай бұрын

Should we use a hex bar of we have one for dead lifts

@Fitfatherproject 10 ай бұрын

Hey JU, thanks for writing in and great question! If you have access to a Hex bar, you sure can use it as it doesn't require as much flexibility and mobility overall. But once you feel you have a good grasp on the movement, feel free to introduce other deadlift forms to give your body something new. -The FFP Team

@vincent33195 10 ай бұрын

With deadlifts, shouldn’t your back be on more of a 45 degree angle or is that only with straight-bar deadlifts? 🙏🏼

@Fitfatherproject 10 ай бұрын

Hey Vincent, thanks for writing in and great question! To find an even more detailed breakdown, check out this tutorial instead: pulse.ly/y2exhk3yyd -The FFP Team

@vincent33195 10 ай бұрын

@@Fitfatherproject Thank you as always 🙏🏼👊🏼

@AL71B 6 ай бұрын

I was also wondering about the form of the dumbbell deadlift. I’m no expert, but it just looks a bit dangerous for the lower back, the way it’s demonstrated here. I’ve avoided deadlifts, due to lower back problems. And I just know, if I did what was being shown here, my back would probably spasm!

@amerali6888 9 ай бұрын

Hi where i can find that strap

@Fitfatherproject 9 ай бұрын

Hey Amer, thanks for writing in and great question! You can find all sorts of blood flow occlusion straps from Amazon: pulse.ly/7imu4n3hur Best of luck and thanks for watching! -The FFP Team

@vincetheregular 5 ай бұрын

Can I do the rest of the workouts using the BFR technique?

@Fitfatherproject 5 ай бұрын

Hey Vince, thanks for writing in and great question! And you can absolutely try using BFR for the remainder. We do recommend getting some lifting experience under your belt first but if you are a little more seasoned, feel free to perform BFR instead. Best of luck! -The FFP Team

@vincetheregular 5 ай бұрын

Thank you for your reply. For the floor presses, do you recommend putting BFR bands on the arms or around the chest below the armpits?

@wmitrader 10 ай бұрын

Do you have a recommendation for a bench ?

@JustinCase780 10 ай бұрын

Johnny

@gman77gas 10 ай бұрын

Park

@JustinCase780 10 ай бұрын

Courtroom

@wmitrader 10 ай бұрын

@@JustinCase780 Thanks for the worthless middle school caliber comments

@JustinCase780 10 ай бұрын

@@wmitrader Ask a stupid question, get a stupid answer.

@leibmoshe 10 ай бұрын

Lol…I have the same Fitness Reality 2000 foldable adjustable bench at home

@Fitfatherproject 10 ай бұрын

It's a great bench. 💪

@leibmoshe 10 ай бұрын

@@Fitfatherproject I agree. I am very happy with it. Durable, folds up out of the way, and has every angle for training. I even put the leg holder on, hook my ankles under it, and do nordic curls for hamstrings

@Fitfatherproject 10 ай бұрын

💪

@markgill1754 10 ай бұрын

How about 70 year olds needing to burn off fat and gain muscle.

@Fitfatherproject 10 ай бұрын

@markgill1754 - These exercises can definitely be done in your 70's, as long as you use weights that you can control, and can keep strict form. Strength training has so many benefits, particularly as you get past 40.