Top Exercises For Each Body Part To Get The Most Hypertrophy
Click Here for a FREE 15 min Zoom Consultation With Brad:
Descript Editing Software Link!
In this podcast episode, Brad Williams from Over 40 Fitness Hacks delves into the best exercises for each body part to maximize hypertrophy, especially for individuals over 40. Brad emphasizes the importance of exercises that prioritize muscle size and efficiency, particularly avoiding high-impact movements due to potential injuries common in the over 40 demographic. He shares insights tailored for both men and women, focusing on exercises that elevate the basal metabolic rate (BMR) to burn more calories and build muscle mass.
Starting with lower body exercises, Brad suggests calf exercises tailored for different muscle fiber types, recommending slow, controlled movements for ectomorphs (type one muscle fibers) and heavier weights with fewer reps for mesomorphs (type two muscle fibers). Moving on to quads, hamstrings, and glutes, he highlights the Bulgarian split squat as a versatile option and offers modifications for those with back issues. For core exercises, Brad advocates for plank variations to enhance spinal health and avoid overloading specific segments.
Transitioning to upper body workouts, Brad covers exercises for the lower back, rhomboids, lats, traps, shoulders, chest, biceps, and triceps. He emphasizes the importance of varying exercises to shock the body and recruit different muscle fibers, promoting hypertrophy and overall fitness. Throughout the episode, Brad's advice is grounded in his extensive experience as a personal trainer and weightlifting enthusiast, with a focus on long-term health and fitness goals for individuals over 40.
If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:
www.Over40FitnessHacks.com
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
492: Allan Misner - Building Lasting Motivation For The Struggling 40+ Fitness
491: Allan Misner - Changing Your Outlook On Fitness From Chore To Passion
490: Brad Williams - Month 5 Fitness Challenge Update: Improving Sleep With The Whoop Tracker
489: Brad Williams - My New Fasting Protocols For The Over-40 Crowd
488: Brad Williams - Should You Count Your Calories To Get To Your Goal Weight
487: Stephen Campolo - Mastering Over 40 Fitness For Achieving Single-Digit Body Fat
486: Stephen Campolo - Unpacking Nutrition Myths: Insights from Personal Trainers On Sustainable Weight Loss Strategies
485: Stephen Campolo - A Personal Trainer's Journey Through Fitness, Binge Eating, and Self-Discovery
484: Brad Williams - Mastering The Diet Over 40: Seven Steps In Order Of Importance
483: Brad Williams - How Powerful The Effects Of Insulin Are For Weight Loss Over 40
482: Brad Williams - My Daughter and I’s Results From Using A Holistic Oral Program: Primal Life Organics
481: Catherine Staffieri - My Results Using The Nutrisense Glucose Monitoring CGM Device
480: Catherine Staffieri - Glucose Monitoring Tech With Nutrisense: AI, Video Calls, and Personalized Nutrition
478: Brad Williams - What I Know About Hair Loss After 25 Years Of Obsession And Experimenting
477: Brad Williams - Four-Month Weight Loss Challenge Update: Adjusting For Setbacks and Successes
476: Robert Johnson - The Overall Picure Of The Supplemental Mushroom Industry Today
475: Robert Johnson - The Psychedelic Renaissance: Growing Potential of Psychedelic Mushrooms And Where We Are Today
474: Robert Johnson - Giving Yourself A Myrcroboost : The Power Of Functional Mushrooms
473: Brad Williams - Time Under Tension vs More Mechanical Tension
Create your
podcast in
minutes
It is Free
Good Mood Revolution
The Relaxback UK Show
Your Sleep Guru Podcast
Anxiety Slayer™ with Shann and Ananga
Well Beyond 40
Sweat Daily with Kayla Itsines