Exercise Guide For Week 3
The following workout is designed to follow Workouts for Men – Exercise Guide – Week 2.
If you didn’t start there, I advise you to start with Week 1, then do Week 2 and then do this one – Week 3.
It’s not absolutely necessary, but the overall program follows a logical progression of exercise difficulty. You could do this set of exercises as a separate workout. No problem.
Here are the basics:
**Good Form – This is probably the most important rule. You need to understand how important this is. Your success in gaining muscle and not injuring yourself is tied to how well you perform each exercise with the correct form.
**Do Not Rest more than two minutes between each exercise.
**Ask For Help from a fellow gym goer if you need a spot or you want clarification about an exercise. Everyone is happy to help you. You might even get a gym trainer to help you. 🙂
**Concentrate on the muscles that you are working out. Think about the actual muscle you’re working and make sure that you are putting stress on that muscle or muscle group.
**Don’t Do Less than is what is required by your workout schedule. This will require mental dedication. It’s important to complete every workout by doing every exercise to your best ability. It’s not always easy.
The Triangle Technique is a technique that I have developed over the years, as I’ve tried different exercises to help me get bigger and stronger. It’s been a trial and error process that has finally produced a technique that I know works for me and others who are hard-gainers.
Easy-gainer guys can do almost anything and gain muscle. Those of us with more challenging body types have to use methods that break through the normal advice of gym trainers and muscle magazines.
Get the details here, but for now, the basics are as follows:
Progressively Lighter Weight
This is a technique that I have used that works for me and will most likely work for you.
It uses a different weight for every repetition and starts with a heavier weight and works down to a lighter weight.
For instance, if you were going to do a set of barbell bicep arm curls, you might start with 35 lbs. for the first set. Then for the second set, you’d take 5 lbs off and do the curl with 30 lbs. Then for the final and third set, you’d take off another 5 lbs and do a rep with 25 lbs. Don’t let switching weights cause you to take too much time between each set.
More Exercises, Fewer Repetitions
I believe that the more variety you give your muscles, the better they respond to growth. Doing the same exercise too many times diminishes the effect of the exercise.
Based on this principle, The Triangle Technique, you will have you do a variety of exercises and only three sets of each exercise.
Most exercise programs will have you do four (4) to six (6) sets for each exercise. I believe that is too many and find that the more variety your muscles get, the stronger and bigger they get.
Go to Failure with Each Exercise
Many exercise routines will not ask you to go to failure, for fear that you will injure yourself, and especially guys over 40.
This is bad advice. If you want to add muscle, with all the associated benefits, you’re gonna have to push yourself to failure, or almost failure with every exercise.
The weight doesn’t matter so much, but the ideal is to pick a beginning weight that will allow you to do 6 to 8 repetitions for the first set. Remember, we’re gonna reduce the weight for the second and third set, so the beginning weight will be your heaviest weight.
Because you’re reducing the weight for each set, you should be able to do 6-8 repetitions for each set.
All of your workouts will be using The Triangle Technique.
This is a continuation of the Workouts for Men Over 40 – Exercise Guide.
WEEK3 – Workout Day 1 – Upper Body
- Exercise 1 – Deadlifts – Dumbbells or Barbell
Hold a barbell or a pair of dumbbells in front of you with an overhand grip, palms facing the body.
- Exercise 2 – Dumbbell Decline Press – Chest
Lock your legs under the pads of the decline bench and lie down with a dumbbell in each hand on top of your thighs.
Bring down the weights slowly to your chest with your elbows bent.
Push the dumbbells up using your chest muscles. Lock your arms in the overhead position, squeeze your chest, hold for a second and then start coming down slowly.
- Exercise 3 – Dumbbell Shrug – Lats
Grasp a pair of dumbbells and stand straight, letting the dumbbells hang by your sides.
Let your shoulders drop down as far as possible.
Keep your body straight, and slowly raise your shoulders straight up as high as you can.
Pause for a moment, and then slowly lower the dumbbells back to the starting position.
Exercise 4 – Lateral Raise for Shoulders
Stand in a shoulder-width stance.
Grab a pair of dumbbells with palms facing inward and let them hang at your sides.
Raise your arms out to the sides until they’re at shoulder level.
- Exercise 5 – Arms – Drag Curl
Hold a straight barbell or EZ-curl bar with your elbows extended.
Drag it up the front of your body until your elbows are fully bent.
Pull your arms back as you lift the bar so it stays in contact with your body at all times.
WEEK 3 – Workout Day 2 – Lower Body
- Exercise 1 – Leg Press
- Exercise 2 – Squats
Squats are the single most important lift you can do. They incorporate your entire body and focus the work on your glutes, hamstrings, and quads. I often use a Smith machine because I don’t workout with a partner who can spot me. A Smith machine is a good safe way to do squats.
I find the best technique is not to go below your upper legs being parallel to the floor. Anymore, you’re putting too much stress on your knees.
I even suggest half squats to start off. That works.
- Exercise 3 – Calf Raise
Sit on the machine and place your toes on the lower portion of the platform provided with your heels extending off.
Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs.
Lift the lever slightly by pushing your heels up and release the safety bar.
Lower slowly and then raise back to the starting position.
- Exercise 4 – Good Morning
First set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders under the bar.
Hold on to the bar using both arms on each side and lift it off the rack by first pushing with your legs and at the same time straightening your body.
Step away from the rack and position your legs using a shoulder-width stance.
Keep your head up, looking up at all times.
Keeping your legs stationary, move your body forward by bending at the hips. Lower your torso until it is almost parallel with the floor. Sometimes going too far will cause injury, so don’t go any lower than what feels like you’re getting a good workout.
Begin to raise the bar as you exhale by elevating your body back to the starting position.
- This exercise can also be performed inside a squat rack for safety purposes.
WEEK 3- Workout Day 3 – Upper Body
During Week 3, you are going to repeat Day 1 routine on Day 3.
Exact same workout as you did on Day 1
WEEK 3 – Workout Day 4 – Lower Body
During Week 3 your Day 4 is going to be the exact same as your Day 2 routine.
You’ve now done three weeks of a four (4) week program.
What I might suggest is that you do two (2) weeks of this program, as I’ve suggested for the previous two (2) weeks of workouts. I think it makes some sense depending on your level of experience.
It can’t hurt, and it might be good to repeat the same week. It was a good idea for the previous 2 weeks. It’s certainly not mandatory, and you can go right on to WEEK 4.
If you’re ready for Week 4, go to this link. – Workouts for Men Over 40 – Exercise Guide – Week 4.
See you at the gym.