Скачать или смотреть The ONLY 5 Exercises Men Over 40 Need to Build Muscle (FORCE Your Body to GROW) Jeremy Ethier

Struggling to build muscle and stay strong after 40? You're not alone. Your body has changed, and your old training methods are holding you back. In this video, we break down the science-backed, minimalist approach to building real muscle and protecting your joints with only five essential exercises.

Based on key movement patterns and an understanding of age-related changes like hormonal shifts, slower recovery, and metabolism, these exercises will help you train smarter, not harder. This is your guide to staying strong, athletic, and injury-free for the long run.

📑 Chapters / Timestamps:
00:00 - The Problem Men Over 40 Face
02:15 - 🧬 The 3 BIG Changes After 40
04:30 - 💪 Exercise 1: The Lat Pulldown (Posture & Power)
06:45 - ❌ Lat Pulldown Mistakes to Avoid
07:50 - 🏋️ Exercise 2: Incline Dumbbell Press (Chest & Joints)
09:40 - ❌ Incline Press Mistakes to Avoid
10:30 - 🦵 Exercise 3: Bulgarian Split Squat (Legs & Balance)
12:20 - ❌ Split Squat Mistakes to Avoid
13:05 - 🎯 Exercise 4: Shoulder Press (Strength & Stability)
14:30 - ❌ Shoulder Press Mistakes to Avoid
15:10 - ⚡ Exercise 5: The Deadlift (Total Body Hormone Boost)
16:45 - ❌ Deadlift Mistakes to Avoid
17:00 - ✅ Bonus: The Foundational Plank

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Researched Concepts (Implied in Script):

Age-related decline in Testosterone and its impact on muscle protein synthesis (Kraemer et al., 1999; Morley et al., 2001).

Sarcopenia (age-related muscle loss) and the role of resistance training (Evans, 1995).

The importance of compound movement patterns for neuromuscular efficiency and hormonal response (Kraemer & Ratamess, 2004).

Biomechanical advantages of dumbbells over barbells for joint longevity and range of motion (Saeterbakken et al., 2011).

The role of the posterior chain (deadlifts) in functional strength and injury prevention (Huxel Bliven & Anderson, 2013).

Core stabilization (plank) and its relationship to spinal health and force transfer (McGill, 2010).

Disclaimer:
This video is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any new exercise regimen. This channel is not associated with Jeremy Ethier. All clips and images are used under Fair Use for commentary, criticism, and educational purposes.