The Best 30-Minute Upper Body Workout for Men Over 40

The more sets you do, the more muscle and strength you’ll gain, at least to a degree.

But what if I told you that you could build a head turning physique with just a few 30-minute workouts each week?

This meta-analysis published in the Sports Medicine journal found that you can achieve up to 81% of your potential strength gains with just 1-4 sets per exercise per week.

In another meta-analysis, the researchers discovered that performing 1-4 sets per muscle group per week can result in 64% of the maximum potential muscle gains.

This figure jumps to 84% when you increase the volume by just a few sets (5-9).

So while more volume generally means more muscle growth, those of us who don’t have 2 hours to spend in the gym can still achieve significant results.

Thus, if you’re short on time, but want to get the biggest bang for your buck then listen up, because I am going to share the best 30-minute upper body workout for muscle growth.

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[buddylove]

I am 65. I work with weights 3 days a week. All free weights. Other days cycling. Keep this channel going man!!!

[robertcondepsychologist]

I love this channel and how it’s targeted to men with real lives that are busy and over 40!

[highdesertjohn]

Im 42 and wake up early to commute 1½ each way for work, I'm deffenitly in the limited time and energy category.
I appreciate this type of content.
Thank you!

[darrendoolan]

46 years old and four years ago I started working out again and was watching Jon Medows and he was big on partial reps at the end and I’ve started incorporating them when form gets sloppy. I have to admit I was doing the opposite muscle work for time management but this is great advice

[vmo]

I'm 53 and after a bariatic surgery I drop 95 lbs and gain 12lbs on muscle doing compound exercises 1:30 min 3x week. Keep posting for old folks.

[gerry]

You guys are the best, most informative on YouTube! Thanks for all the great info, especially for us older guys!

[TruthSeeker]

I appreciate this video specifically. Thank you. Almost a million - you deserve it!

[EstebanRivera-iypb]

Love it. I did this routine today, simple yet effective.

[cg]

Will there be a part 2 specifically for lower body?

[fredbompard]

Merci pour ce décryptage complet. Sans avoir tout perçu, ce que tu as décrit m'a fait apprécier ce film.
Merci pour ton travail et bravo les sœurs Washowski.
Et tant pis pour le 5e opus.
Ça fera comme StraWars 7-8-9 : vu mais sans plus.

[mariolafrance]

Very interesting and informative. Thanks !!!

[cpkGIRL]

One of the KEY benefits to Counter muscle sets is that they actually help to RELAX the opposing muscle groups. Our central nervous system is intentionally designed this way. 💥👊

[paulilott]

Thanks for this. Cycling is my main sport but growing numbers of cyclists are recognising the benefits of a certain amount of lean muscle gain, but don’t want to spend 2 hours a day 4 days a week in the gym .

[rounaksubramanian]

Wow this is a very excellent and brilliant video bro telling about this topic of the best 30 minutes upper body workout and keep it up and keep up the great work as always and take care
Keep smiling always

[trevorvarney]

Thank you very much Alain. How many times a week can i do this workout

[DA]

I'm 43 soon and have cut down to 2 gym sessions a week when off shift and even that's a struggle, feel so tired in me 40's

[KubaEm]

I am 48. I have been doing only one heavy set (6-12 reps) per each exercise close to failure and in 6 months my strenght rose significantly, my arm grew 2 inches, my chest 3 inches. I do 2-3 DIFFERENT exercises for each muscle group in each training session. 2 times a week.
Now I will add those lenghthened moves 😁
Thanks!

[KingAdjust]

In 30 minutes- bench press, pendlay rows, and deadlifts reverse pyramid training 2 sets style

[josephroa]

52 and doing upper / lower split 4x a week.

[monogramadikt]

cant lie, i kind of like really long workouts lol