HOW TO BUILD YOUR OWN LIFTING PROGRAM, EXERCISE SELECTION, ORDER, AND OTHER CONSIDERATIONS FOR MEN OVER 40

NUMEROUS FACTORS ARE IN PLAY WHEN DESIGNING YOUR OWN WEIGHT TRAINING PLAN, AS A MAN OVER 40…

The questions are endless. What equipment do you have available? What are your goals? Home gym or commercial gym? Power lifter – strong man, Bodybuilder? Cardio professional? Military Endurance-Stud? It’s YOUR path, you choose.

My intention here, is to give you basic information on what to consider, when designing your own fitness – weight lifting plan.

MULTI-JOINT AND ISOLATION EXERCISES

First, understand that exercises fall into two categories. Multi-Joint, and Isolation. This i will cover in in future with my individual Roll Calls and training advice on each and every body part. For now, I’ll give a few examples.

Multi-Joint exercises are the “big ones.” Squat, Barbell Bench, Barbell Curl, Barbell Press, Barbell Shrug, Barbell Row, Barbell Dead-lift, and so on. Prime movements are simple to learn and perform, tax numerous muscles at once, and have the capacity to add high loads of weight progressively over time.

Isolation exercises, are “muscle specific.” Dumbbell Side Lateral, Dumbbell Fly, Dumbbell Curl, Dumbbell Triceps Extension, Dumbbell Row, and so on. Isolation exercises work a very specific muscle area or group, are typically lower weight, higher pump exercises, and build up areas of the body, not typically trained as “hard” by multi-joint moves.

Collective evidence shows, that both multi-joint and isolation exercises, produce similar muscle growth results. However, ISOLATION EXERCISES – SINGLE JOINT MOVES – PROVIDE AN ADDED BENEFIT TO MAXIMIZING MUSCLE GROWTH. (Shoenfeld)

So, what is a good rule of thumb? Minimum, for each body part, perform a 1-1. First utilize 1 multi-joint exercise, then follow up with 1 isolation exercise.

LARGER TO SMALLER

Exercise order is important. Evidence shows several key factors to consider when drawing up your weight lifting routine.

Most exercise guidelines today recommend performing large-muscle, multi-joint moves earliest in your workout, followed by small-muscle, isolation exercises later down the list. Big to small. The theory is that you have more energy available to hit the harder, larger movements, then hit the lighter, less intense moves. I can assure you, this is true.

According to the American Council on Exercise (ACE), determining exercise selection and order, needs consideration of several factors. An individual’s goals, experience, equipment available, time, old injuries and or physical restrictions to name a few.

Keep in mind, all of these findings are based upon the thought that if you weaken smaller, stabilizing muscles before tackling larger major moves, you will weaken your supporting muscles and have less energy reserve.

Let me make this simple. Exercises performed later in your routine will be less effective in producing muscle hypertrophy. They still work, just less that those slotted to the top of your routine.

So the old school bodybuilders were right. IF YOU WANT TO CONCENTRATE ON A WEAK BODY PART, WORK IT OUT FIRST. Yes, more hypertrophy will take place according to exercise order.

But, consider this. Large multi-joint exercises, demand more energy reserve to perform effectively, if they are placed later in the routine, studies are certain that your performance, repetition amount, and muscle growth are more curtailed than if an isolation exercise if left later in the rotation.

WHAT I DO – AND SPLIT IDEAS

What does this all mean? Generally do what i personally do. In each of my routines is usually work one large body part (Chest, Deltoids, Back), then Arms, moving to Forearms, ending with abdominals. It’s not gospel, It’s never an exact science, it’s highly individual, and should vary. It’s just an example of what I do.

1. DUMBBELL ROW
2. DUMBBELL BENCH PRESS
3. INCLINE DUMBBELL PRESS
4. DUMBBELL FLY
5. LYING TRICEPS EXTENSION
6. BARBELL CURL
7. DUMBBELL CONCENTRATION CURL
8. BARBELL WRIST CURL
9. ABDOMINAL CRUNCHES

Also, one popular option is to split up your routines according to either, upper / lower body, push / pull exercises, or any of the myriad of “splits” available to consider, may help you to divide up working your entire body out with sufficient volume to produce benefits.

I personally have time to lift weights three times per week, of around an hour each workout. I split my routine into WORKOUT 1. Back (Lat-Pulldowns), Shoulders-Traps, Arms, Forearms, Abdominals. WORKOUT 2. Back (Rowing), Chest, Arms, Forearms, Abdominals. WORKOUT 3. Legs and Calves. I do heavier walking, cardio in the summer. This is just an example. MY training changes according to season, but i hope it helps give you ideas. (I will cover Splits and Periodization in separate Roll Calls).

I hope i have given you a solid knowledge and understandable foundation to move forward and create / start your own weight lifting routine.

CHECK OUT MORE!

Check out my other Airforcefiredawg Training Roll Calls. Piece them together, digest the info, and utilize well. Specific program offerings and specific body part development routines are in the works.

See you at the next Roll Call.

Shift dismissed.

SOURCES/CITATIONS

• Science and Development of Muscle Hypertrophy (Second Edition), Schoenfeld, Brad, Human Kinetics, 2016,21.
• American Council on Exercise: Personal Trainer Manual (Fifth Edition) ACE, 2014.

All images used here are either Public Domain or permissible to use with disclaimer that follows. Credit has been given to all of my sources. “The appearance of U.S. Department of Defense (DoD) visual information does not imply or constitute DoD endorsement.”