Mus­cle At Any Age

For­get how old you are. Build your best body in four weeks with this ex­clu­sive work­out from MA40, our new pro­gramme.

Men's Health (Singapore) - - ON THE COVER -

Here’s a guide to help any guy get ripped, at any age.

iIf you’re over 40, sar­cope­nia, the agere­lated loss of mus­cle, is start­ing to shrink your bi­ceps, and your VO2 max is in de­cline. Oh, and you want to spend more time with your fam­ily. More than ever, you need a mus­cle-build­ing ap­proach that uti­lizes new sci­ence but doesn’t trap you in the gym for hours.

You get that with MA40, Men’s Health’s new work­out. De­signed by Ac­tivlab trainer David Jack, who’s 45 but can still do hand­stands with ease, MA40 is de­signed for busy 40-plus guys look­ing to get in peak shape. But you don’t have to be a Gen Xer to love it: Jack teaches you to twist and ro­tate, not just lift weights. Men of all ages will han­dle re­sis­tance from new stances, build­ing next-level bal­ance and core sta­bil­ity. You’ll add mus­cle, strength, and ath­leti­cism with Jack’s mo­bil­ity flows, push­pull su­per­sets, and no-rest cir­cuits. Power through this work­out three times a week for flex­i­bil­ity and a shred­ded core. You’ll feel younger, too!

1. WARM-UP

Move through each of these steps, work­ing to be as smooth and con­trolled as pos­si­ble. Hold each po­si­tion long enough to in­hale and ex­hale once. Re­peat the en­tire se­quence as many times as you can in 4 min­utes, be­ing care­ful not to rush through any mo­tion.

BEAR HOLD MO­BIL­ITY FLOW

A Start on all fours, hands di­rectly be­low your shoul­ders, knees be­low your hips. Your knees should be off the ground, shins par­al­lel to the ground, feet about a foot apart. Tighten your core. B Raise your butt high in the air, straight­en­ing your knees. Work to get your torso in line with your arms; you should look like an up­side-down V. If you need to, walk your hands a few inches for­ward. Try not to let your lower back round as you do this. C Shift your torso for­ward into push-up po­si­tion, then move your left foot along­side your left hand, bend­ing your left knee. Keep your right leg straight while you do this; you should feel a stretch in your hips and groin. D Keep­ing your hands in push-up po­si­tion and keep­ing your core tight, shift your left foot back along­side your right foot, re­turn­ing to push-up po­si­tion. Then re­peat part C, this time with your right foot along­side your right hand and your left leg stay­ing straight.

2. BACK STRENGTH SUPERSET

Do 3 rounds of this cir­cuit. Rest as needed so you can stay re­laxed; you shouldn’t feel wiped out when you’re done.

SEATED BAND ROW

Sit on the ground with your legs straight. A medium-heavy band should be around your heels, its han­dles in your hands. Keep your chest up and tighten your core. Look straight ahead. This is the start. Pull the han­dles to­ward your rib cage, fo­cus­ing on pulling with the mus­cles in your back, not just your bi­ceps. Hold for a mo­ment, then re­turn to the start. Do 8 to 10 reps.

BEAR PLANK SIT-THROUGH

Start in bear-plank po­si­tion: hands be­low your shoul­ders, knees be­low your hips, shins par­al­lel to the ground. Lift your left hand off the ground, bring­ing it to­ward the left side of your rib cage. As you do this, lift your right leg and ro­tate your torso so it faces your left side. Tap your right foot on the ground, re­turn to the start, and re­peat on the other side. That’s 1 rep; do 8.

3. PULL AND PRESS SE­RIES

Set a timer for 8 min­utes. Superset the two ex­er­cises for as many rounds as you can in that time. Fo­cus on form dur­ing each ex­er­cise; take a few mo­ments to gather your­self and re­cover be­tween su­per­sets if needed.

SPLIT STANCE AL­TER­NAT­ING ROW

Stand hold­ing medium-weight dumb­bells, with your right foot in front of your left. Hinge for­ward slightly at your hips; let the dumb­bells hang nat­u­rally as you do. This is the start­ing po­si­tion. With­out turn­ing your torso, row the left dumb­bell to­ward your left hip; pause, then re­turn to the start­ing po­si­tion. Re­peat on the right side. That’s 1 rep; do 12.

DUMB­BELL RO­TA­TIONAL OVER­HEAD PRESS

Stand hold­ing a medium-weight dumb­bell at your shoul­ders, hands grip­ping the weights, not the han­dle. Your knees should be slightly bent and your core tight. Press the dumb­bell up­ward as you ro­tate your torso to the right; you’ll need to turn your hips to do so. Re­turn to the start­ing po­si­tion, pause, then re­peat on the other side. That’s 1 rep; do 12.

4. BI­CEPS AND CORE

Work through 3 rounds of this fi­nal fin­ish­ing cir­cuit, do­ing each ex­er­cise for the re­quired time. Aim to do as many reps as pos­si­ble, but don’t sac­ri­fice form.

AL­TER­NAT­ING DUMB­BELL CURL

Stand hold­ing medium-weight dumb­bells, palms fac­ing your thighs, knees slightly bent. Curl the right dumb­bell up and to­ward your right shoul­der, ro­tat­ing your palm to­ward your shoul­der as you do. Pause, then lower the dumb­bell. Re­peat on the other side. That’s 1 rep; do reps for 20 sec­onds.

BI­CY­CLE CRUNCH

Lie on your back, legs in the air, shins par­al­lel to the ground. Lift your shoul­der blades slightly, and keep your hands be­hind your head. This is the start. Tuck your right knee in and bring your left el­bow to touch it. Hold, re­turn to the start, then re­peat on the other side. Do reps for 30 sec­onds.

RE­SIS­TANCE BAND HAM­MER CURL

Stand on a medium-weight re­sis­tance band, grasp­ing its ends, and tighten your core. Keep­ing your palms fac­ing your torso, curl the band up­ward. Stop once your el­bows start com­ing for­ward; re­turn to the start. Do this for 20 sec­onds; start with quick reps, slow­ing down as you start to fatigue.

5. COOLDOWN

Take at least 4 min­utes to cool down, lightly stretch­ing your arms and back. Start by stand­ing straight then fold­ing at your waist and touch­ing your toes. Stand back up and reach your arms over­head, then bend your el­bows. Grab your right el­bow with your left hand and gen­tly pull your right arm to­ward your head, feel­ing a stretch in your tri­ceps; re­peat on the other side. Re­peat the en­tire se­quence sev­eral times.

D

A

B

C

Newspapers in English

Newspapers from Singapore

© PressReader. All rights reserved.