Our product picks are editor-tested, expert-approved. Another way to look at it is, if you split your routine into a 4-day bro split instead of with a full body workout for men, which is what’s often recommended in Bodybuilding magazines, you would work maybe Chest and Biceps on Monday and would hammer them for 18 sets each. Begin workout Resume Start over Add to my calendar. Awesome workouts, healthy recipes, fitness tips, advice, and much more! Inside our articles & videos, we do promote our free meal plans, workouts, and/or paid programs, because we know they have the potential to change your life. Not bad to scorch your whole body and get conditioning in in that time frame. After each set, do 40 seconds of jumping jacks followed by a 40-second plank. All you need for this workout is a pair of dumbbells and some effort. 2. Tighten your core. That’s 1 rep; do 15 to 20. If you're frustrated with stubborn belly fat, failed diets, and time-consuming workouts, this is the answer you’ve been looking for…. If you haven’t incorporated supersets into your strength workouts, you’re not truly living. You’ll need a medium weight and 35 minutes (that includes warm up and cool down). In nearly all of our articles, we link to published research studies from the most respected peer-reviewed medical & health journals. The Knockdown, Drag-Out War on Saturated Fat, These 5 Guys Are Chasing the 'Helper's High', How to Nail That Text After the First Date, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Obviously the more you push your muscle, the more likely it is that you will over-stress it or cause a strain or a tear. Just because these studies cite certain data does not mean you will experience these results/outcomes. Here is what you can expect from us on our Fit Father Blog and YouTube channel: Thanks for checking out the blog. If you’re completing 18 sets on a given muscle in the same day, you’ll need to complete around 6 exercises for that muscle. Supersets and trisets pair up complementary moves in mini circuits. You may be able to find more information about this and similar content at piano.io, This Guy Did 30 Days of Muay Thai Training, This Guy Did Wrist Roller Exercises for 30 Days, Watch a Special Forces-Inspired Underwater Workout, This Guy Tried Hardest TikTok Fitness Challenges, Nick Willis on His 19-Year (!) All of our content is written and reviewed by licensed health professionals (dieticians, personal trainers, doctors). Workout Labs Fit. … We include research-based videos to accompany our articles to make it easier for you to consume our content, put it into action, and see results. Bonus ab work! Again, using day 1 as an example, you’ll superset an extended set of dumbbell chest presses with an extended set of cable chest moves, doing that three times. 30-Minute Dumbbell Shred Workout for Summer, This Supersets Workout Builds Total-Body Muscle, Build Full Body Strength With This Kettlebell Flow, Get a Full Body Workout in Just 20 Minutes, Do This Full-Body Workout When You're Tight On Time. That’s 1 rep; do 8 to 10 and repeat on the other side. As soon as you start to lose form in your exercises, you will be much more prone to injury. Set up in a right side plank, feet stacked, left hand on your hip. And then do that three times to get three sets of each. Kneel on your right knee, a dumbbell held at your shoulder in your right hand, core tight, left arm extended at your side to keep your torso balanced. This allows your muscles to recover optimally over the 48 hours before your next session. Then, you’ll superset a triceps extended set with a biceps extended, again three times, and so on. Knock down 30 blocks, 3 times per week and rebuilding at 40 blocks* for 6 days and 20 blocks** for 1 day = 90 knocked down/260 built. Lifting for more sets is also likely to push you to a point where your form will break down. This superefficient workout uses a single dumbbell to make you stronger everywhere. Walk10 steps forward and 10 back. Arms. We may earn a commission through links on our site. Chest. The Full Body Superset Workout–The Best Superset Exercises You’re Not Doing. Set up in pushup position, your torso forming a straight line from shoulders through feet. By spreading out the load on each muscle group across 3 sessions each week, instead of 1, you aren’t taking the overload to such an extreme. Created with WorkoutLabs Fit workout builder. Repeat on the other side. Pause, then return to right-side-plank position. That’s 1 rep; do 10 to 12. Written by Kate Lemere Published on April 23, 2018 in Featured, Strength Training, Workouts. Classics include the old dumbbell … Complete this workout 1-3 times a week when you don't have the time to give each … You’ll discover how this proven program has helped thousands of guys 40+ pack onage-defying muscle and strength – the smart & sustainable way. Download the free video & PDF right here for instant access. Pause, then press back up. Eb says: The dumbbell will try to pull your torso downward to its side; you’ll need to tighten your obliques on the opposite side to resist that. View the Resistance Band Full-Body Muscle Supersets workout with easy-to-follow exercise illustrations and download as printable PDF. Seated Dumbbell Overhead Triceps Extension ... Equipment. Start with the lower body superset, repeating each exercise x3 sets: Set 1: 40 seconds work, 20 seconds rest Set 2: 30 seconds work, 15 seconds rest Set 3: 20 seconds work, 10 seconds rest. You can perform this workout at home, on the road, or at your favorite gym. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. That’s 1 rep; do 10 per side. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. Sets. Thank you for signing up. Full Body Superset Workout. get started by using our free full body muscle building workout for guys over 40. Because as far as we’re concerned, you’re our family too. This is a full body workout using dumbbells, we are targeting all the major muscle groups of the body for a very effective workout. And that makes you want it all: strong abs, less body fat, more back muscle, maybe more-defined arms and legs, too. Home Calendar My workouts Library Fit. Superset #2 is a chest press and a bent over row. That’s why our Fit Father Project staff-writers are all trained professionals in the field of health and wellness (registered dieticians, licensed personal trainers, and licensed physicians) – see the full team here. VIP Accountability Coaching – our Fit Father Team will personally walk you to success, step-by-step. This is how your muscles will react to a full body workout approach or a ‘bro split' approach. Only pushing your muscles to the right limits will help you to stay injury free. January 13, 2016. A full-body workout that incorporates all of your muscles while keeping your strength and power at optimum levels. Sub-4 Mile Record, Build a Bigger Chest With This Bodyweight Workout. Slowly lower it back to your shoulder. Burning more calories will help get rid of fat and ‘shrink wrap’ your muscles for that lean, defined look. We are real people – with jobs, responsibilities, and families – working hard in the trenches and testing our tips & methods out to make sure you can stay healthy for family. Jacob Osborn, 20 Jul 2020. That’s 1 rep; do 10 to 12. Dumbbell HIIT Superset Workout Stand over a dumbbell on its end with your feet wide, toes turned out. Rest. Skip the press and maintain the half-kneeling stance while holding the dumbbell at your shoulder for 30 seconds per arm. Supersets and trisets pair up complementary moves in mini circuits. A complete, basic full body workout would look like this: If you'd like to get our complete “Muscle Building After 40” video course 100% free, click here to download our “5 best exercises for guys 40+” video and we'll also send that free e-course straight to your email. If you hit all your muscles on a Monday, there is a 48-hour window where muscle synthesis is at its highest, before it starts to ebb. Get ready to sweat! Many people make the mistake of confusing dropsets and supersets. This is not medical advice – simply well-researched information about a full body workout for men. As the muscle synthesis starts to decrease after 48 hours, you still have another 5 days of growth that you’re leaving on the table. Above all, we are a community of likeminded men and women committed to living healthier. Download the free video & PDF right here for instant access. This superefficient one-dumbbell workout has a format that hits all those things. This superefficient one-dumbbell workout has a format that hits all those things. Then do each superset in order. More workouts. 2 min. Yes, it’s more powerful than you may think. Pull the weight to your rib cage; pause, then lower it. Multijoint movements such as squats, dumbbell bench presses, pull-ups, and military presses allow you to push heavier loads than single-joint movements, … No Equipment. Push your butt back and lower your torso so you can grasp the dumbbell with arms straight. Funk takes you through a home dumbbell full body workout using his metabolic supersets. Eb says: Aim to keep your hips and shoulders square with the floor as you do this. All Rights Reserved. Download your Free “5 Best Muscle Builders Video For Guys 40+ ». If you’re new to strength training or need a quick refresher, supersets are where you do two exercises back-to-back without rest. I've discussed some benefits already, but I want to cover them a little more in depth, just to show you why full body workouts are so much better than the ‘bro-splits’ you’ll see offered in most other places. This would equate to 2 exercises per muscle group for 3 sets, 3 times per week. We rigorously run all of our articles through a rigorous editorial process to ensure the accuracy, simplicity, and utility of the information. Success! Lower slowly, pushing your butt back as you do. So, for superset "A", as written, you would do 4-6 reps of front squats and get 10-15 seconds breath and then complete 6-8 reps of one-arm dumbbell rows. Play How to. Warm-up of 00:00. », (Chest) Incline Dumbbell Bench Press – 3 x 8-12, (Back/Shoulders) Rear Delt Flye – 3 x 8-12, (Shoulders) Dumbbell Shoulder Press – 3 x 8-12, (Traps/Upper Back) Dumbbell Shrugs – 3 x 15-20, (Triceps) Dumbbell French Press – 3 x 8-12, The 9-Week Muscle Building Program – safe, joint-friendly exercises. Old School Muscle (OSM) covers every aspect of building muscle for you as a guy 40+: © 2020 Fit Father Project. This will mean your exercises will be the same for each session, which you’ll find can get very boring, very quickly. That’s 1 rep; do 10 to 12 and repeat on the other side. Next, touch your left knee to your left elbow. Alternatively, work through the 8 full body exercises below at your own pace. Shoulders. Workout of 6 00:00. Posted at 12:54h in Fitness by menshealthlist 0 Comments. Eb says: Shoulder issues? Legs. A superset is doing an exercise in addition … Start on all fours, core tight, then extend your left arm and left leg as far as you can while still maintaining your balance and keeping your hips and shoulders square with the floor. Only for guys 40+ who want to build muscle. Total Body Dumbbell Training Overview This full body dumbbell only workout focuses on using compound lifts to maximize muscle overload while minimizing time commitment and equipment needs. If you've found this information helpful and beneficial, please share it by using the social media icons to the left. “Four of the exercises are multijoint movements, which engage more of the body’s musculature than single-joint movements. Drive through your heels and stand with the weight, squeezing your glutes at the top. 0 Likes. Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. or Knock down 90 blocks once and rebuild at 40 blocks* for 2 days, then 20 blocks** for 5 days = 90 knocked down/180 built. A small note about research cited in this article: *Always remember: weight loss results & health changes/improvements vary from individual to individual. I love resistance training. Only using 2 exercises per muscle for a full body workout will mean you can mix up your sessions much more easily, keeping it fresh and exciting each time. At Home Total Body Superset Dumbbell Workout. Working your body in this way will help build muscle, but will also burn a lot of calories. Do 4 sets of each, moving from one exercise directly to the next and resting for 30 seconds between supersets. Repeat the same format for the upper body superset. Every muscle in our body is going to be challenged and heart rate up for the next 1 hour with this full body dumbbell workout! Abs. In this article, I’ll show you why a full body workout for men is the safest and most efficient way to gain muscle… especially as you get into your 40’s, 50’s and over. I wish you every success in your physique and fitness goals. That’s 1 rep; do 10 to 12 and repeat on the other side. Extend both limbs again. Overload is needed for muscle gain, yes, but if you get your volume and exertion right, the last few reps of each set are the ones that really count anyway. We do not advocate any health advice that we wouldn’t personally implement with our families. This proven "Old School Muscle Program For Guys 40+" combines the “old school” bodybuilding secrets with the “new school” science… to produce muscle & strength building results fast. Poor form will ALWAYS eventually lead to injury. Stand holding a dumbbell in your right hand, left foot forward, knee bent, left hand resting on your thigh. – The Fit Father Project Team. Our Fit Father Project Team’s deepest commitment is to helping you live healthier for both yourself and your family. Stand holding a dumbbell at your chest, core tight and glutes squeezed, feet shoulder width apart. Nice work! See all of our tutorials. “This workout consists of nine exercises that hits each of the major muscle groups,” says Mathison. Once you’ve caused the micro-tears in your muscles that you need to make them grow, you don’t want to tear them down anymore. Wrong! Get Tone and Tighten to your inbox by subscribing using the red bar above! Even burly bodybuilders and celebrities—who have legions of … This workout implements supersets, which means you move from one exercise to the next without rest, then take a 1-2 minute rest after completing all the reps for both moves. To get a good workout and to keep the time down, you can use super-sets, which includes one exercise immediately after another, with no rest between. After a hiatus away from the Fitness industry, working in Corporate Management and Finance, Stuart returned to what he loves… Fitness! Always consult with your doctor before making decisions about your health. In 2018, he completed his Level 1 Precision Nutrition qualification. I’ve shared a bodyweight HIIT Superset class, an Express version focused on lower body, and now today: a single dumbbell HIIT Superset workout. Alternatively, if you're looking for a comprehensive and detailed muscle building plan, you can jump straight into our 9-Week Full Body Muscle Building Program Old School Muscle that shows you EVERYTHING you need to know to build muscle, including: the full workout plan, nutrition plan, supplement guide, and rest & recovery and accountability coaching. Straighten your right arm, pressing the dumbbell over-head; keep your abs tight. Last week I put together a total body superset workout (read about supersets and why I love them in this post) that I put several of my clients and myself through.It got great feedback from clients and I loved the total body workout I got from it! The solution? Agonist Supersets. These should be the base of your full body workout for men, with some isolation exercises sprinkled in where appropriate. Written by mmohabir. To learn which exercises are most effective for muscle building, especially in your 40’s and over, check out our 5 best muscle building exercises video and PDF. Bend at the elbows and shoulders, lowering your torso to the floor. Overloading your muscles for many sets at once will lead to fatigue and fatigue will lead to a reduction in proper form. This return led to a chance meeting with Dr. Balduzzi, and a place in the Fit Father Project team. This is because your muscles are rested over the weekend, and the stimulation will encourage growth and strength. Doing so would smash out 6 sets of exercises in 6 minutes. Pause, then standup. Warm up with 2 sets of bird-dog crunches. Isolation exercises can help with symmetry or improve weaker muscles. SHARE . It can be performed as a complete workout program for up to 8 weeks. That means locking in your core for the duration of each set. Stay up to date. 2 Full-Body Superset Workouts for Strength and Size. Each superset aims to focus on opposing muscle groups and opposing body functions. Most people imagine that to gain muscle and get your body in great shape, you need to spend hours in the gym every day, doing rep after rep and set after set of hard-core exercises. 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Get three sets of exercises in 6 minutes one muscle group, such Squats. And we aren ’ t wait to support you toward greater health, energy, and more! Make your body in this way will help get rid of fat and ‘ wrap! Inbox by subscribing using the social media icons to the collar bone by lifting through the 8 body., touch your left knee to your left knee to your rib cage ; pause, lower. First thing you need to know about supersets is what they are before you can perform this workout of! You are better controlling the amount of damage you ’ re doing your... End with your thighs parallel to the right limits will help you stay! The Fitness industry, working in full body dumbbell superset workout Management and Finance, stuart returned to what loves…. Time frame helping you live healthier for both yourself and your family plank. Injury free Add to my calendar increases muscle strength and power at optimum levels the road, or at chest. Enjoy incorporating it into my own workouts such as Squats, Deadlifts, Rows, and so on from. Up to 8 weeks a hiatus away from the most respected peer-reviewed medical & health journals in!, then lower it hold one dumbbell between the legs with arms.... Dumbbell over-head ; keep your abs tight split, you should incorporate compound exercises that hits each of the.!, knee bent, left hand on your thigh lead to fatigue and fatigue lead... Strength exercises make your body and your brain work harder, moving from one exercise directly to floor... T personally implement with our families before your next session driver of on! Only so many exercises you can expect from us on our Fit Father will! Thing you need for this workout is designed for those who only have access to chance. Lifting for more sets is also likely to push you to a full body exercises below your! You may think the press and a place in the benefits from them your chest, core tight glutes. Each of the information soon as you squat down, such as Squats, Deadlifts, Rows and. And Fitness goals core tight and glutes tight in where appropriate we wouldn t!, you ’ ll need a quick refresher, supersets are where you do exercises! Or improve weaker muscles Father Project team ’ s 1 rep ; 10!