As you age you do not need to lift as heavy of weights to build muscles. This will take a toll on your body & it will be harder to recover from these workouts.
Its always advisable to have a well toned, ripped athlete like physique once you cross 50 years of age for better agility & body flexibility, this will also keep you much more active even at later part of your age . For targeting bulk muscles, as you would have aspired in your 20's & 30's, you need to lift heavier weights & follow much different diet plan , which may lead to increase in body fat later when your activity level will go down with advanced age, also at this age you will risk irrecoverable injury. Through the years of your life your joints have already taken much wear & tear , now if you plan to lift heavy weights , imagine in what condition they will get into . You need to Listen to your BODY.
As we age , it gets harder to build muscles, so to shred FAT from your targeted area and build muscle that too with lighter weights, you have to incorporate RESISTANCE / ISOMETRIC training into your weekly workout program. If you put your mind to it, you will see fantastic results & build muscle even after 50 years of age.
When ever at any stage , you are not feeling right in an exercise you are doing , may be you should not be doing it.
In LEVEL -2 chest exercises I have incorporated few 3 stage contraction exercises, that something most people do not do - ISOMETRIC CONTRACTION. These are great for loosing fat , strength building & time under tension. ISOMETRIC routine are great for older men . This will help you build muscles without putting more damage on your joints. Also , this helps you to build muscles with lighter dumbbell weights (have to use bit heavier weights as compared to used during LEVEL-1 exercises) .
The LEVEL - 2, Chest Exercise routine to be started after completion of at least 4 weeks of Level-1 (Basic) Chest Exercise routine.
The Level - 2, Exercise Chart : (9 exercises for 30 mnts.). Warm up & Cool down exercises are to be done at the start of the Day's Exercise Routine & after completion of the same routine ,respectively.
1) Push-ups : 3 Sets = 10 reps per set.
2) Inclined Push-ups : 3 Sets = 10 reps per set.
For better result may do 1 set of Floor Push-ups (10 reps) , then immediately do 1 set of Inclined Push-ups (10 reps) - provided your body permits, then take 20 secs rest & repeat similarly the 2nd & 3rd sets.
3) Dumbbell Press (Isometric): 3 Sets = 10-12 reps per set (3 stage=4+3+3 / 5+3+3 / 5+3+4)...See demo video.
4) Dumbbell Fly (Isometric) : 3 Sets = 10 -12 reps per set (3 stage=4+3+3 / 5+3+3 / 5+3+4)....See demo video.
5) Dumbbell Over Head Pull-over : 3 Sets = 10 reps per set .
6) Twin Dumbbell Press : 3 Sets = 10 reps per set.
7) Standing Single Dumbbell Raise : 3 Sets = 10 reps per set .
8) Dumbbell Pectoral Fly : 3 sets of Low fly + 3 sets of Mid fly @ 10 reps per set.
9) Decline Push-ups : 3 sets = 5-8 reps per set.
Rest Period Between each Set = 30 secs.
Rest Period Between Each Exercise = 60 secs.
During rest periods go on sipping plain water to keep your body hydrated.
ADVANCED Chest Exercise Period = Thrice a Week (with min. 1 day rest in between).
For Demo Video in HINDI please watch my YouTube channel : fitnessfun50
For CHEST EXERCISES - Level 2, demo video (English), please click on the link provided below :
Very usefull.
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