If anyone knows how to build muscle over 50 it’s Miami-based PT Yaxeni Oriquen , 53. Just look at those guns! Also known as the ‘Queen of Biceps’, for obvious reasons, Yaxeni favours a get big arms workout that is as efficient as it is simple. Her no-frills biceps workout uses classic gym exercises to help maintain muscular arms.
Okay, if we are being 100% honest, if you are 50 and completely sedentary, we don’t think you are going to get guns like Yaxeni. The Queen was a professional bodybuilder for 25 years, so obviously her muscles respond to training better than those who haven’t lifted anything heavier than a Sky remote in recent times.
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In fact, the Queen can still out-lift most gym rats in their 20s, and it’s younger girls (and boys) who will probably benefit most from her workout. Due to the fact it won’t kill them, for a start.
That said, frequent resistance training at any age can help you lose belly fat, boost metabolism naturally and generally make you more fit and healthy. Doing resistance training can improve mood and provide a sense of well-being too.
If you are over 50 – or under 50, come to that – and new to strength training, you might want to take a look the best workout for beginners first as opposed to start lifting heavy straight away. We also have the best kettlebell workout for beginners and – if you are after big guns – the best arm exercises for beginners too.
The Queen of Biceps workout
This video comes courtesy of our pals at Jersey Muscle. While that is a channel devoted to slightly more, uh, non-average workout experts, the Queen’s actual workout here is actually a very sound, classic one that could work for anyone who wants to get big arms.
How to perform Yaxeni’s ‘Giant Series’ biceps workout
For Yaxeni’s ‘Giant Series’ biceps workout, you should use only the best barbells – an EZ bar, specifically – and the best dumbbells and best weight benches.
Not everyone has barbells at home but you can replace them with a pair of dumbbells and achieve a similar effect. For most of these exercises, you can even use the best resistance bands, they would work just fine
The five biceps exercises included in this workout are: standing barbell curls (EZ bar), preacher curls (EZ bar), alternating dumbbell curls, reverse curl (EX bar) and finally, battle ropes. Each exercise should be performed back to back until muscle fatigue sets in, then give your muscle some rest in between sets (60-90 seconds). Repeat the set twice more (three times altogether).
Standing biceps curls
The workout starts with probably the most old-school of bodybuilding exercise: standing biceps curls. This exercise can be performed using an EZ-bar or dumbbells (even the best kettlebells). Despite being and isolating exercise, you’ll need to flex that core when doing standing biceps curls to stabilise your body efficiently.
When curling, focus on moving the lower part of your arm…