This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2024. For the original video go to https://youtu.be/wRwg5JtHt-E
Mike: Today's video is a little unique because we are going to rank the muscles women find most attractive in men.
Brad: Yes, now, we've done some extensive research on this and we've found, we went right to the bottom of this, and anyways, we don't go into this area much, but we do have them ranked, one through six. And we're going to start out with number six and go to number one.
Mike: And for each muscle group we'll show an exercise you can do to try to get it to grow and maybe you'll attract a mate.
Brad: Yeah, let's see how this goes. Now, please give us your comments and feedback about what we're saying here. We want to know, we're just two guys, and Bob's the one who created this topic. So we want some feedback, we're going to have some fun with it. But you know, there is some good advice about exercise. These exercises are good for other things as well.
Mike: I don't need to say anything.
Brad: Alright, number six, the bottom of the barrel is calves. Now, this actually surprised me. It never even crossed my mind. It's like, either the calves or the calve-nots. Anyways, so having good calves is important. And why, Mike?
Mike: Well, they're a very functional muscle in general because you need to walk with them. Plus I did ask a few females if they actually thought this was true, and they said yes, and I was quite surprised, to be honest.
Brad: Right, so if you're walking around and you're one of those big muscle-bound people upstairs or above the waist, and then you have skinny little calves, it's a little bit awkward-looking, I understand.
Mike: No one likes chicken legs.
Brad: Chicken legs.
Mike: So we're going to show you an exercise for how to strengthen them.
Brad: I like them barbecued on the grill. Alright, so it is an excellent exercise to get these muscles larger, and this is a bodyweight exercise, you just need some stairs, go ahead, Mike. Go through it.
Mike: So these are called calf raises. To start, you're going to stand on the edge of a step on the balls of your feet. Hold onto the rails for support, and I'm just going to push up and go down.
Brad: Ooh.
Mike: Now, doing these on the stairs works the full range of motion of your ankle joint, which helps strengthen the calf muscles and make them bigger. If you want more of a challenge, if this seems easy, you can definitely go to a single leg variation. Obviously, you're not going to do as many repetitions with single legs, it's a lot more challenging. If you want to make it harder, simply hold onto a weight while you're doing this.
Brad: Yeah, boy, you've been doing your calf exercises, Mike.
Mike: I try, it's just my big upper body gets hauled around by these little legs, so it's developed.
Brad: All right, good. It's a really good exercise and it really is complete. Let's go to the next one.
Mike: Number five is shoulder muscles, in particular, the big deltoid muscles. Now, women often find this attractive, or at least, we think so because having a strong upper body makes you able to fend off any harm that may happen to them.
Brad: So we're talking in prehistoric days where, you know, the man was more dominant to protect the woman. That's not so true anymore, they don't need us.
Mike: Well, what if someone is burglarizing you? I mean, broad shoulders aren't going to do a thing.
Brad: That's right, but anyway, if this is true, we're going to show a great exercise to get those stronger.
Mike: Okay, the exercise we're going to do is called a lateral raise or shoulder abduction. So what you're going to do is simply raise your arms out to your side, and then back down. We picked this exercise because most men of any age can do this even if they have some shoulder limitations.
Brad: Now, it is important in regards to keeping a healthy shoulder, we're going to stop at 90 degrees or straight out. We want to avoid going up overhead. It can lead to some impingement problems or if you've had impingement in the past, it can re-irritate them and cause problems. Not a good thing to have.
Mike: You can do these with a resistance band or a dumbbell of sorts. You probably want to do two dumbbells, one on each side, or even a cable machine, if you have one.
Brad: That's right, and again, the big advantage with bands is you can get different color bands and when you need more resistance it's very easy. Or if I spread my legs farther out, that adds more resistance, which makes it very convenient to get more resistance.
Mike: And for muscular growth, you typically need three sets of 10 to 15 repetitions, depending upon the weight.
Brad: Alright, so we're going to go to the number four muscle group or muscle. And we started with the calf, to the shoulder. We're going to stay upstairs and we're going to go to the pectoralis muscles, the chest muscles.
Mike: Again, big pec muscles show signs of strength plus, apparently, women like cuddling large chest muscles on men. Who knew? To work the pectoral muscles, they typically, do a pushing motion or a flying motion. If you want to work the upper pec muscles here, you do pushing. If you want to work the sternal area, the inside muscles of the pec, you're going to do a flying motion.
Mike: I like to do dumbbell presses at the gym. Obviously, we don't have that set up here so I'll kind of mimic it. I'll be holding a dumbbell on each side here, and I'm just going to do a press. As I press up, I'm almost punching the ceiling. Notice, I like to twist my forearm up as I go up. You don't have to, some people will stay out here and just press up, do what feels best for your shoulder and your pec muscles.
Brad: That's right. Now, I have a different system and I do these at home and I use the bands because I'm a band kind of a guy. So I've got my band against, in the wall anchor, and doing the press like Mike was doing, is like this. Okay, that's a good option. Now, I like to do the fly option here. And the one reason I like the band, I do it standing, it actually strengthens my core as well. So I'm getting the chest and my core, which is coming up in one of the other groups, where you're getting two birds with one stone. I do 10 to 15 reps, two to three sets and they're very nice. And if you want to make it more difficult, simply step further away or add some bands.
Brad: Alright, let's go to number three. Alright, now we have to go to the next muscle group. We need to be careful, there may be some sensitive people with this, but it's the glute maximus muscle, yes, the buttock. We do want to work on this because people do actually look at this.
Mike: No one likes a flat butt.
Brad: Now, Mike, you haven't experienced this and you may not, but no pun intended, there is a syndrome called flat butt syndrome. It typically happens to all males, once you get 50s or 60 and older, the old gluteus just starts to shrink. And it's a problem and we know it. Okay, we have two different versions of the exercise for this muscle group. The old man version, of course, and Mike's younger man version. Pick whatever one works for you.
Mike: There are numerous other exercises that work the glute as well, but I'm going to show lunges. There are many variations of lunges you can do. You can simply do kind of a split squat stance. Hold on to weight if you want to. If it's too challenging, you don't have to. Now, if you want to really work just one leg at a time, you can stay in the same position, upright torso here. And after a while, you're going to really start working this glute. Obviously, I'm working other muscles in my legs as well, but I often feel it in the glute. You want to do this on both sides, so make sure to switch.
Mike: Now, you can also do walking lunges where you're actually walking and doing them. Or you can just do a stationary lunge. You can go forward or backward, whatever works for you. Pick which variation of a lunge you like.
Brad: Or you could go with this isolated, weight-bearing lunge, which I like. I'm not saying it's better than that option, but I'm saying this is what I do. All right, I actually started doing this because I wanted to get my glute muscles firing better so that I can run better and eliminate some back pain. But it works for this as well. I use a loop band, a wider one, you need to have something solid like either a bedpost or a post on your steps. I put it on the wall anchors. This is exactly how I do it at home. I come around and I simply do hip thrusters. Now, I can put my hands on my glute maximus and I can feel those muscles contract very well. I'll do 10 of these and then I'll take the Booyah Stik for balance. And now, I'm working just one side and isolating it. And I'm really focusing, I'm palpating with my left hand so I got some biofeedback. In other words, I'm feeling that muscle contract. I'll do 10 on that side and then I'll do 10 on the other side. I really think this is also helping my running as well. Most people don't run, it's not a thing, but if you're working the glutes, it works well, I think.
Mike: Looks like a cool dance move, Brad.
Brad: Well, yeah, I didn't want to mention that but that is a different video.
Mike: Number two is forearms, which is a surprise to me because most people, I think, just say arms, but the forearm in particular. Typically, if a man has developed forearms, it means they use their hands a lot. They have strong hands, and a strong grip can help build a shelter or fend off predators.
Brad: And what more does a person need? No, actually, it is very important. And you know, that's why if you roll your sleeves up, you know, Tanner was just saying that it all fits together, that is observed.
Mike: I do fend off deer but I don't think they're predators.
Brad: Oh wow.
Mike: Now, to strengthen the forearms typically, you have to work on your grip. So technically, anytime you're carrying something, you'll be working your forearms. But to really isolate them, you have to go in a flexion motion and an extension motion. To take any other muscle groups out of it it's best to have support, so I'm on a countertop here. If you're at a gym, you can do these on a bench with a dumbbell. So all you're going to do is open your palm up and then curl up and flex your wrist. You're going to do 10 to 15 repetitions of these. Then you wanna work into the opposite direction and work on extending the wrist. Try to keep my elbow here right, lateral of me and not have it too far out in front.
Brad: Alright, let's go to the option with bands. I've got the bands with the handles, which is very common. Put that down on the floor like this, step on it with your foot. I've got another tool here that's very interesting, I'll show you in a bit. You simply do the same mechanics that Mike demonstrated, and it's important that you open up and allow the fingers to do some work because that's all part of the grip in the forearm muscles. Then simply turn over and do it the other way. Then make sure you do both hands.
Brad: Now, this device here, is a forearm strengthener. It was actually engineered by an engineer who was a rock climber, and he wanted to get his arms and hands strong. And I use this one on a regular basis. I like it for wrist strength, as well as the stiffness in my fingers and my hands. It really works well like this. And I've got all these bands and I strengthen, open it up and it works really well because it's exactly what it is designed for. There are a number of bands so that you can loosen it up. So I use all four bands or all four bands when I do my flexion. And then when I do my extension, which is always weaker than your flexion, I go like this with only two bands, and these are just loose. And then I'll work this way and I'll go one step farther and I'll go thumbs up and work this direction as well. It's a wonderful device. If you want to get serious about wrist strengthening, and forearms, I would definitely invest in one of these. I love it.
Mike: And the number one, which may seem a little obvious, is six-pack abs. Obviously, if you have a stronger core, and stronger abs, typically, women just tend to be more attracted to it.
Brad: Right, and obviously, Mike or I do not have a six-pack because we're not going to expose our stomachs. But yeah, six-packs are what everybody wants. Now, I'm from Wisconsin, and Wisconsin is a beer-drinking state with a football problem or something like that. There are a lot of beer bellies in Wisconsin. Not attractive. And I know, because I see it all the time. Alright, we're going to show you some really good ab exercises, but right after that we're going to talk about the key to getting that six-pack, there's no doubt about that. Let's show the exercises first.
Mike: So the first exercise is going to work the rectus abdominis, or the six-pack muscles. It's a typical crunch, but what we're going to do is show a variation that is safer on your back. So I'm going to keep a straight, flat back. I'm going to crunch up but basically, just lift my shoulder blades off of the mat, and then come back down. If you want to put your hands behind your head, you certainly can, but you do not need to. Also, don't crunch and curl forward, that'll be harder on your neck. Simply go up, hold for a second, and come back down. If this seems way too easy for you, you can simply lift your legs off the mat.
Brad: Ooh.
Mike: Try bringing one up as you're crunching, and back down. Holding this and doing 10 on each side is going to get those abs firing well.
Brad: Wow, that is tough. Alright, another option. This is what I do and it's because I want to have a strong core, you know, six packs' on my mind, but not so much. If you have a ball, this really is a functional exercise and you can do it prone. Simply do the teepee up, I call it. You can do 10 of those, really works that core, that ab, what muscle group was that again?
Mike: The transverse abdominis?
Brad: Yeah. And then you can advance to one leg. I really, really enjoy working with the ball because you cannot go wrong with the ball. The ball is wonderful.
Mike: That's way more balance and proprioception as well. But you're getting some core work in there.
Brad: There you go. Now, the number one thing about getting a six-pack has nothing to do with your exercises. It has to do with what you put in your mouth.
Mike: Yes, most everyone has ab muscles. They're just often covered with some adipose tissue.
Brad: Right, yeah. So diet, you lose weight at the table, you build muscle in the gym.
Mike: Or Brad's house.
Brad: Well if anybody continued to watch all the way till the end, this was a tough one for us. We really weren't sure what to expect and how it was going to work out. So I hope you've got something out of it. And we do have another video that will help people out, right?
Mike: This is "7 Strengthening Exercises ALL Seniors Should Do! Period!" So a little different, but still good strengthening exercises.
Brad: That's right.
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