When it comes to optimising muscle growth and strength, Dr. Mike Israetel, a renowned fitness expert, has specific go-to exercises for each muscle group. These exercises are based on his extensive knowledge and experience, ensuring maximum effectiveness for both beginners and seasoned lifters.

Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

He was asked by Mike Thurston on his weekly video on First Things THRST YouTube Channel. Let’s delve into Dr. Israetel’s top exercise recommendations for various muscle groups.

Dr Mike Israetel Go-To Exercise for Each Muscle Group

Chest: Incline Cambered Bar Bench Press

For developing the chest, Dr. Israetel highly recommends the incline cambered bar bench press. This exercise utilises a cambered bar, which has a unique curve allowing for a greater range of motion compared to a standard barbell. According to Dr. Israetel, the deep stretch achieved with this exercise is unparalleled.

“The cambered bar allows you… to press super deep. That pec stretch is just unbeatable,” Israetel says. “It’s pretty close to objectively the best chest exercise you could do if you had to pick one.”

This exercise not only targets the upper chest but also provides a significant pump, making it an excellent choice for overall chest development.

Shoulders: Cable Machine Lateral Raises

When it comes to the shoulders, particularly the side delts, Dr. Israetel favours cable lateral raises. He suggests setting the cable height at hip level to achieve optimal tension throughout the movement.

“You get a crazy peak tension at the bottom, the super stretch, and the top has almost no tension at all… that exercise both from an internal perspective of how it makes me feel and from a theoretical perspective is difficult to beat.”

This exercise ensures that the deltoids are fully engaged, promoting muscle growth and strength.

Back: Barbell Bent-Over Row

For back development, Dr. Israetel’s go-to is the barbell bent-over row. This exercise is versatile and effectively targets the lats, mid-back, and spinal erectors.

“A strict bent row like that… hits the lats decently, hits the mid-back really well, and hits the spinal erectors too because you have to spinally erect yourself against the load,” Israetel explains.

The barbell bent-over row is a comprehensive exercise that promotes overall back strength and hypertrophy.

Biceps: Lying Dumbbell Curl

Dr. Israetel’s favourite new bicep exercise is the lying dumbbell curl. This unique variation, which he created himself after trying a couple of new things, maximises tension on the biceps throughout the movement.

“It exposes the biceps to maximum tension at their longest length and is just unreal… it gives me predictable repeated delayed onset bicep soreness which almost no other exercise has been able to give me.”

This exercise targets the biceps effectively, promoting muscle growth and strength.

Triceps: EZ Bar Behind the Neck Tricep Extension

For tricep development, Dr. Israetel recommends the EZ bar behind the neck tricep extension. This exercise targets all parts of the tricep and provides a deep stretch.

“The EZ bar behind the neck tricep extension… is phenomenal. It works every part of the tricep and a huge deep stretch.”

This movement is excellent for isolating and developing the triceps.

Quads: Belt Squat

When it comes to leg exercises, Dr. Israetel prefers the belt squat. This exercise eliminates axial fatigue, allowing for more effective quad targeting.

“A belt squat properly done just has no axial fatigue… you can just zap your quad.”

The belt squat is ideal for those looking to focus on quad development without placing undue stress on the spine.

Hamstrings: Stiff-Legged Deadlift or Good Mornings

For hamstring training, Dr. Israetel recommends both the stiff-legged deadlift and good mornings. These exercises ensure a deep stretch in the hamstrings, promoting muscle growth.

“Stiff-legged deadlifts are really tough to beat… it’s a biarticulate muscle which means it crosses the knee and the hip, so you can load it under a load of stretch super easily.”

Additionally, Israetel also talked about good mornings as another effective hamstring exercise:

“Stiff-legged deadlifts or good mornings are really tough to beat, but every kind of hamstring curl is awesome as long as I get a nice deep stretch in the hamstring.”

Both exercises target the hamstrings effectively, promoting hypertrophy and strength.

For glute development, Dr. Israetel suggests the front foot elevated Smith machine lunges. This exercise provides stability and allows for a deep stretch in the glutes.

“Front foot elevation pre-stretches that glute… one set later I’m like, oh my God, my glutes are cramping.”

This exercise is excellent for isolating and developing the glutes.

Dr. Mike Israetel’s go-to exercises for each muscle group are designed to maximise muscle growth and strength. By incorporating these exercises into your routine, you can ensure comprehensive development and optimal results. Whether you’re targeting the chest, shoulders, back, biceps, triceps, legs, hamstrings, or glutes, Dr. Israetel’s recommendations provide a solid foundation for your fitness journey.

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Once we build accountability for bringing our fitness pursuits into the spotlight, we are well on the way to ensuring that we achieve what we set out to do. The path we take to get there is up to you.

See if this sounds familiar; the weather gets warmer, the days are longer and you promise you’ll finally start exercising more. But it keeps not happening, and you need help finding the motivation to include exercise in your weekly schedule. If this is something you can relate to, you have plenty of company, as lack of motivation will be at the top of any list featuring reasons people fall short of exercise goals.

For some good news, there’s an easy solution to help supercharge your motivation, and July is the perfect time to get started. One of the most surefire ways to ensure any task gets accomplished is when there is an element of accountability. At work, we know what tasks need to be completed each week. Often, a manager expects those things to happen by a deadline, and we know that simply skipping those tasks is not a great option. Adding accountability to our fitness pursuits has the same effect with increasing prioritization and significantly increases the likelihood that we will stick to the plan.

Thankfully, there are fantastic options for fitness challenges that benefit charities doing amazing work, allowing us to improve our health, help a charity and provide accountability by publicly stating our goals as a participant in the challenge. Often, this takes the form of fundraising on behalf of the charity and asking friends and family to contribute a dollar amount of their choosing to help the participant reach their financial goal. Rest assured, this isn’t a high-stakes shakedown of all your contacts. Simply sending out a link making people aware of what you are doing with the
caveat that people can donate any amount eliminates any pressure, and even all those $1 or $5 donations can add up.

One suggestion is Mission 22, a national veteran non-profit organization which provides support and resources to veterans and their families. Mission 22 has challenges throughout the year, and one just started up and is going for the month of July. This ’90-Mile Challenge’ is appealing because of its all-inclusive nature. For comparison, in July 2023 the challenge was completing 2,200 push-ups (71 per day) for the month. While that was an awesome month-long goal for those of us who completed it, it did not have wide appeal to those who were not interested in doing thousands of push-ups. For 2024, being able to choose activities makes for a diverse blend and freedom of activity. Visit and join Mission 22’s 90-Mile Challenge in July Facebook group to see how 1,000+ participants have committed to running, walking or biking 90 miles in the month of July and raising additional donations for this non-profit doing such important work.

Aside, or in addition to, participating in charity fitness challenges, another highly effective accountability strategy is joining a local group featuring your favorite exercise activity. There are many clubs and groups catering to all forms of exercise, and if running is your thing, or you would like it to be, and you live in the Eastern PA area, check out the Lehigh Valley Road Runners Club for a multitude of weekly options.

And if you don’t find a club or group that suits you, why not start your own? Whether it’s on Facebook, MeetUp or any other platform, remember the famous line from the movie Field of Dreams, ‘if you build it, they will come.’ This is your chance to create a community that resonates with you and others.

The bottom line is that once we build accountability for bringing our fitness pursuits into the spotlight, we are well on the way to ensuring that we achieve what we set out to do, and the path we take to get there is up to you. Let’s make this summer the best (and healthiest) one ever!

Eric Bartosz is the founder of BAR40 and the author of the internationally acclaimed and bestselling book ‘BAR40: Achieving Personal Excellence.’ He lives in Center Valley with his wife Trish, daughter Riley and pug Piper, is an adjunct MBA professor at DeSales University and serves the community as an Upper Saucon firefighter, a board member of Big Brothers Big Sisters of the Lehigh Valley and a local race organizer. Eric is a 20+ year runner and racer and can often be found logging miles on the Saucon Rail Trail. Catch up on Eric’s latest Bar Talk columns here.

As men age, maintaining strong and healthy legs becomes increasingly important for overall mobility, balance, and quality of life. Leg workouts can help prevent muscle loss, improve joint health, and support cardiovascular fitness. So, I’ve rounded up six of the best leg workouts I recommend for men over 50. I’ve curated each of these workouts to ensure a comprehensive approach to lower-body strength and endurance.

Tailor the below exercises to your fitness level and consult with a healthcare professional before starting any new workout regimen. Stay active, stay strong, and enjoy the benefits of a healthy lifestyle.

Now, let’s dive into the best leg workouts for men after 50.

Workout #1: Classic Strength Training

Strength training is crucial for building and maintaining muscle mass, especially as you age. This workout focuses on fundamental exercises that enhance strength and stability.

1. Squats

Stand with your feet shoulder-width apart and your arms extended in front of you or placed on your hips. Lower your body by bending your knees and hips, keeping your chest and back straight. Lower until your thighs are parallel to the floor. Push through your heels to return to the starting position. Perform three sets of 10 to 12 reps.

2. Leg Press

Sit on the leg press machine with your feet shoulder-width apart on the platform. Push the platform away by extending your legs, keeping a slight bend in your knees at the top. Slowly lower the platform back by bending your knees, ensuring your lower back remains against the seat. Repeat the movement. Perform three sets of 10 to 12 reps.

3. Calf Raises

Stand with your feet hip-width apart and your hands resting on a support for balance. Lift your heels off the ground, rising onto the balls of your feet. Hold the position for a moment, then slowly lower your heels back to the ground. Repeat the movement. Perform three sets of 15 reps.

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Workout #2: Balance and Stability

Improving balance and stability is essential for preventing falls and maintaining independence as you age. This workout focuses on exercises that enhance these critical skills.

1. Single-leg Stance

Stand on one leg with your other foot lifted slightly off the ground. Hold the position for 20 to 30 seconds, maintaining balance. Switch legs and repeat. Perform three sets on each leg.

2. Side Leg Raises

Stand with your feet hip-width apart and your hands on your hips or holding onto a support. Lift your right leg to the side, keeping it straight. Lower it back to the starting position. Repeat the movement for the specified reps, then switch legs. Perform three sets of 12 to 15 reps on each leg.

3. Heel-to-Toe Walk

Walk forward in a straight line, placing the heel of one foot directly in front of the toes of the other foot. Take slow and controlled steps, focusing on balance. Continue for 20 steps. Perform three sets.

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Workout #3: Flexibility and Mobility

Maintaining flexibility and mobility helps reduce stiffness and improve joint range of motion. This workout includes stretches and movements to keep your legs limber.

1. Hamstring Stretch

Stand with your feet hip-width apart. Step your right foot forward and bend at the hips, keeping your back straight. Reach down toward your toes, feeling a stretch in your hamstrings. Hold for 20 to 30 seconds, then switch legs. Perform three sets on each leg.

2. Quad Stretch

Stand on one leg and pull your opposite foot toward your buttocks, holding your ankle with your hand. Keep your knees close together and your back straight. Hold for 20 to 30 seconds, then switch legs. Perform three sets on each leg.

3. Ankle Circles

Stand or sit with one leg extended. Rotate your ankle in a circular motion, first clockwise for 15 seconds, then counterclockwise for 15 seconds. Switch legs and repeat. Perform three sets on each leg.

Workout #4: Cardiovascular Endurance

Cardiovascular exercises improve heart health and stamina. This workout includes leg-focused cardio exercises to boost your endurance.

1. Walking Lunges

Stand with your feet together. Step forward with your right leg and lower into a lunge, keeping your back straight. Push through your right heel to bring your left foot forward into the next lunge. Continue alternating legs as you move forward. Perform three sets of 10 to 12 reps per leg.

2. Step-ups

Stand in front of a sturdy bench or step. Step up with your right foot, then bring your left foot up to meet it. Step down with your right foot, followed by your left foot. Repeat the movement, alternating the lead foot. Perform three sets of 12 reps per leg.6254a4d1642c605c54bf1cab17d50f1e

3. High Knees

Stand with your feet hip-width apart. Lift your right knee toward your chest, then quickly switch to lift your left knee. Continue alternating knees as quickly as possible. Perform continuously for 30 seconds. Perform three sets with a 15-second rest between sets.

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Workout #5: Functional Strength

Functional strength exercises improve your ability to perform daily activities. This workout includes movements that mimic real-life actions.

1. Chair Squats

Stand in front of a chair with your feet shoulder-width apart. Lower your body to sit on the chair, then stand back up without using your hands. Repeat the movement. Perform three sets of 12 reps.

2. Side Lunges

Stand with your feet hip-width apart. Step out to the right side, lowering your body into a lunge while keeping your left leg straight. Push through your right heel to return to the starting position. Repeat on the other side. Perform three sets of 10 to 12 reps per leg.

3. Standing Hip Abductions

Stand with your feet hip-width apart and your hands on your hips or holding onto a support. Lift your right leg to the side, keeping it straight and your toes pointed forward. Lower it back to the starting position. Repeat the movement for the specified reps, then switch legs. Perform three sets of 15 reps on each leg.

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Workout #6: Low-impact Aerobics

Low-impact aerobic exercises are gentle on the joints while still providing a good cardiovascular workout. This workout is perfect for maintaining heart health and leg strength.

1. Marching in Place

Stand with your feet hip-width apart. Lift your right knee to hip level, then lower it. Lift your left knee to hip level, then lower it. Continue alternating knees in a marching motion. Perform continuously for one minute. Perform three sets with a 30-second rest between sets.

2. Side Steps

Stand with your feet together. Step your right foot to the side, then bring your left foot to meet it. Step your left foot to the side, then bring your right foot to meet it. Continue stepping from side to side. Perform continuously for one minute. Perform three sets with a 30-second rest between sets.

3. Heel Raises

Stand with your feet hip-width apart and your hands resting on a support for balance. Lift your heels off the ground, rising onto the balls of your feet. Hold the position for a moment, then slowly lower your heels back to the ground. Repeat the movement. Perform three sets of 15 reps.