Clayton Paterson

 https://www.quora.com/profile/Clayton-Paterson-1

What's the best complete exercise methodology for a 60+ man in good health?

I’m 63 and feel terrific. I try to do 200 pushups everyday, plus crunches, sit-ups and leg raises. We should be exercising daily I believe. Our bodies were meant to be used. My pushups and ab work are my warm-up. Then, I have a 5 day cycle of weight lifting - chest, back, shoulders, arms and legs/glutes. Lots of bench pressing, pull-ups, pull downs, squats and lunges. Keep it simple but push relatively heavy. And then, treat yourself to some chocolate! It’s a health food.

C. P. : I’m a proponent of repetition. I know that is against current thought. But I feel that our body thrives on repetition and it also gets used to those movements so less risk of injury. I pretty much do the same thing in a five day cycle but with minor adjustments every so often. 

Those 200 pushups, situps, crunches, stretching daily followed by weights. 

Chest is flat, incline flys. 

Shoulders are various raises. 

Back is pullups, lat pull downs, rows. 

Arms are curls for biceps and skull crushers for biceps (pushups with a narrow grip too).

 Legs are bodyweight squats, walking lunges with 25 pound dumbbells, step ups with weights, hamstring curls and leg lifts.

 About 1 hour in total. But, minimal rest.

1. How to Do a Push-Up

https://www.verywellfit.com/the-push-up-exercise-3120574 

2. How to Do Sit-Ups

https://www.verywellfit.com/how-to-do-sit-ups-techniques-benefits-variations-5075764 

3. How to Do a Crossover Crunch

https://www.verywellfit.com/crossover-crunch-abdominal-exercise-3120063 

4. How to Incline Dumbbell Press: 

https://www.verywellfit.com/how-to-do-incline-dumbbell-press-4588212 

5. How to Do a Side Lateral Raise

https://www.verywellfit.com/side-lateral-raise-4588211 

6. How to Do Pullups

https://www.verywellfit.com/pullup-bar-exercises-for-upper-body-strength-3120735

7. How to Do a Lat Pulldown:

https://www.verywellfit.com/how-to-do-the-lat-pulldown-3498309 

8. How to Do the Seated Cable Row: 

https://www.verywellfit.com/how-to-do-the-cable-row-3498605 

9. How to Do Biceps Curls:

https://www.verywellfit.com/how-to-do-the-biceps-arm-curl-3498604 

https://www.quora.com/profile/Oliver-William-16

Why are biceps so hard to grow?

5 REASONS YOUR BICEPS AREN’T GROWING

1. Get Off the Swing

If you want massive biceps then force them to move the weight from point A to point B, not the lower back and anterior delts. By using momentum and swinging the weight out of the bottom position you are only robbing yourself of the type of powerful contraction it takes to ignite muscle growth. You will get far more out of curling a 100 lb. BB for 10 strict reps than curling a 150 lb. BB for 10 sloppy ones. 

2. The Wrist Curl

I have heard time and again bodybuilders complain that they get a better forearm than biceps pump from curls. Nine out of 10 times this is because they initiate the movement with the forearm flexors rather than the bis by curling the wrists back. When performing curls no matter the type make sure to keep the wrists in line with the forearms throughout the entire set.

3. Don’t Stop Short

The way to force the most muscle fibers into exhaustion is by moving them through their full range of motion. Start every rep with the biceps fully lengthened to get the most out of every set and to take advantage of the growth-inducing effects directly initiated by stretching a muscle under tension which include satellite cell activation and local IGF-1 release.

4. The Main Squeeze

Just like getting a good stretch is vitally important for inducing hypertrophy so is a strong peak contraction at the top of any kind of curl. If you take a moment to flex and squeeze the biceps hard when at the full contraction point of every rep you will create greater blood flow fire off more muscle fibers and increase lactic acid burn all of which will increase the possibility of adding inches to your arms. 

5. Staying in One Place

We are creatures of habit and tend to stick with what is comfortable. While this is fine in some areas of life it can be a detriment to those looking to build massive bis. While it is basic flexion of the upper arm that stimulates the biceps you do not have to work with the same grips angles or planes of motion over and over. Use a close medium or wide grip on a bar.

Curl seated standing leaning forward or on an incline of varying degrees. Pull from a lower pulley or upper pulley. Grab the DB’s in the middle or with the thumb or pinkie touching the plates. Small tweaks to basic curling movements will recruit unique sets of motor units and shift emphasis between the two biceps heads.

These 5 steps reveal the things you absolutely MUST AVOID if you want to look younger, to boost your immunity, reclaim your health, and achieve your ideal body.

10.