Category Archives: Mature Muscle (Men 40+)

A Pro Card at Age 60

A Pro Card at Age 60
No Nonsense Magazine Vol 23, #3

By: Matt Davis, IFBB Masters Over 60 Physique Professional

During my wife’s first pregnancy in 1990, I was by her side 24/7 preparing meals and giving her massages to alleviate pain. After she gave birth, she said that it was time that I should do something for myself. I decided to join a gym and started working out. I weighed just 135 lbs. and my goal was to gain weight. Over the next six years, I gained 30 lbs. of good muscle and people at the gym started suggesting that I should compete.

I was extremely shy, but finally took a chance at age 39 and competed in my very first show. I placed first in Men’s Novice Short, Men’s Novice Overall and Masters over 35! Yes, I was hooked. Over the next 12 years, I participated in 10 competitions and always placed in the top five. Then I took a nine-year hiatus.

I continued to work out and eat fairly clean as a lifestyle from 2010 to 2018 and then decided to jump back into competition. My goal was to earn an IFBB pro card in the 60 and over division. I hired a coach, Alex Pomeroy (@alexpomeroyfitness), and joined his team. I began with an off season workout and diet to gain mass. Then it was time to start competition prep. In my first contest of 2019 I placed first in Men’s Open Physique and second in the Masters 40 and older class. Then it was on to the 2019 NPC Universe where I achieved my goal and was awarded my IFBB card by placing 1st in the Men’s Physique Over 60 class!

In Closing

I always pride myself on giving one-hundred percent no matter what my contest results. Always remember to smile and enjoy the journey. I hope this story will be someone’s “fitspiration”.

Diet

Here is a look at how I eat both off season and in season. I eat the same foods, but are much more precise with the portion sizes during contest prep.

**Each morning before meal one I drink 4oz of warm water with1/2 squeezed lemon.

 Meal 1: 12oz egg whites cooked in 1/2 tbsp coconut oil, 1 cup spinach, and 45g oats

Meal 2: 6oz fish or chicken, 1/2 cup rice/quinoa (or 3 rice cakes in place of the rice)

Meal 3: 6oz fish, turkey, tuna or chicken, 1 cup brown rice or 6oz red potato or sweet potato, and 1 cup broccoli

Meal 4: 6oz fish, chicken, or turkey, 6oz veggies (broccoli, asparagus, green beans, spinach, kale or lettuce, 1/2 oz raw nuts. Large salads are ok too, but no dressing - just use pepper or Mrs Dash and lemon juice.

Meal 5: 6oz fish, chicken, or ground turkey breast (twice a week lean red meat or salmon), 6oz veggies

Meal 6: 12oz egg whites

Post Workout: 2 scoops UMP Protein and 40g Cream of Rice

Favorite Supplements

Ultimate Muscle Protein (UMP) – I mix two scoops UMP into my Cream of Rice (40g) for my post workout meal. I love the taste.

Creatine Select – one scoop before workouts.

Up-Lift – Up-Lift is my pre-workout supplement of choice. It provides me with energy and focus during my workouts.

7-Keto MuscLean – I take 7-Keto MuscLean prior to cardio to keep my metabolism amped up during contest prep.

Lean Out – During competition prep for fat loss, I take 8 capsules spread out through the day.

Fast-Up – Fast-Up really gets me going before fasted cardio and workouts.

Training

I am a strong believer in stretching and warming-up before a workout. I learned the hard way as I have had my share of injuries and setbacks. I like to stretch 5-10 minutes while in the sauna before working out.

I generally do four sets per exercise. For the upper body, I use rep ranges of 8-10 and slightly higher reps for legs, with calves/abs at 15-25 reps per set. I generally do straight sets. When training any body part, I will start with two warmup sets. I usually train six days a week as follows:

 

Day 1: Chest & AbsSets Reps
Incline DB Press48-10
Decline Barbell Press48-10
Flat Bench Press Machine48-10
Low Incline Flyes48-10
Crunch Machine415-25
Roman Chair Leg Lifts415-25
Rope Crunches415-25
Day 2: Quads & CalvesSets Reps
Leg Extension415
Front Squats410-12
Leg Press410-12
Hack Squats410-12
Standing Calf Raises415-25
Seated Calf Raises415-25
Donkey Calf Raises415-25
Day 3: BackSets Reps
Supinated Grip Lat Pulldown48-10
Seated Cable Rows48-10
Wide Grip Machine Row48-10
Barbell Row48-10
Day 4: ShouldersSets Reps
Machine Front Raises48-10
Dumbbell Front Raises48-10
Dumbbell Upright Rows48-10
Machine Shoulder Press48-10
Pec Deck-Rear Shoulders48-10
Dumbbell Shrugs48-10
Day 5: Hamstrings & CalvesSets Reps
Lying Leg Curl48-10
Seated Leg Curl48-10
Lying Single Leg Curl48-10
Stiff Legged Deadlifts412,10,8,8
Day 6: ArmsSets Reps
Preacher Curls48-10
Incline Curls48-10
Rope Pushdowns48-10
Lying Triceps Extensions48-10
Bench Dips48-10

Cardio

The Stairmaster is my favorite cardio machine. I do 40 minutes of fasted cardio in the morning 6 times a week during contest prep. Additionally, I do 20 minutes of post workout cardio. At both sessions I keep my heart rate between 120 – 130 - just enough to burn calories but not lose muscle.
 

Over 50 Training – Another Perspective

Over 50 Training – Another Perspective
No Nonsense Magazine Vol 23, #3

By: Roger Riedinger

 

In this article I would like to share some personal thoughts on the best system of training for the mature bodybuilder. By bodybuilder, I mean anyone who is trying to develop muscle and strength, not just those training to enter a contest. This article is targeted at the over 50 male who has had some previous experience with weight training, but he may have experienced a long lay-off or he just wants to try something different from what he’s been doing for years.

To start, let’s agree that the over 50 bodybuilder’s basic concerns are very much the same as bodybuilders of any age – to develop an above average degree of fitness, muscle, and strength. For the over 50, let’s add – to look and act younger than his age.

Here is an outline of notes I’ve taken regarding myself specifically, and the aging bodybuilder in general. I started training pretty regularly in 1963, so these comments are based on more than 50 years of training experience.

 

Challenges for the over 50 bodybuilder

Negative factors of aging

  • Males typically lose 1/2 pound of muscle per year once they hit their late 30’s or early 40’s.
  • Fast-twitch muscles decline and testosterone production is reduced as the years go by.
  • An extended “lay-off” or “years-off”, results in excess fat. In addition our metabolisms slow down as we age.
  • Training time is often limited because of work and family obligations. However, this may be a good thing. You are less likely to over train by training too often or with too many sets and reps.
  • Injuries – anyone who has been training for most of their life has accumulated various injuries that interfere with their workout. My personal list includes lower back and elbow injuries for years, which are now pretty much ok. Current issues include arthritic knees, shoulders (including a complete shoulder replacement of my left shoulder) and wrist (which currently is my most limiting), along with varying degrees of tendinitis. But injuries, like limited time to train, can actually be a blessing. You may have to cut way back on the poundages that you use in certain exercises. The reason this is good is that you can really concentrate on developing perfect form and slowly progress for a very long period of time before you hit a plateau.

Positives for the over 50 bodybuilder

  • Self-Discipline - often improves with age. We’ve had to use it throughout our lives – not only in our workouts, but, perhaps in college, the military, building our own business – in fact; any goal we’ve achieved has had self-discipline as a vital component.
  • Patience – the older bodybuilder is no longer looking for a quick fix. He knows that anything worth achieving takes time and effort.
  • Knowledge of how his body works and feels – which exercises he can do and which he must make adjustments to, or avoid.
  • Realistic expectations – he realizes his strengths, but also his limitations. Goals are essential for the over 50 bodybuilder, but unlike many younger bodybuilders he knows that he is not going to be the next Arnold.
Note:We can counter the negative effects with targeted supplementation. Muscle Synergy, Quadracarn, and 7-Keto MuscLean will help you overcome these factors of aging. For more information, see Supplements at the end of this article.

Q & A

1. Should I train like I used to, or be content with a milder version?

Be cautious, but don’t let caution keep you from progressing – for any strength or muscle building routine to be effective it must include some overloading in the form of progression.

2. Can I still do certain exercises?

It is more important than ever to focus on the best exercises. These are core exercises for the shoulder girdle, back, and legs. Try the harder exercises: squats, dead lifts, and military presses. Even if you quit doing them years ago, give them another chance. Often, you just need to reduce the weight on the bar and improve your flexibility to start doing these exercises safely and productively. If an exercise is beneficial to a younger athlete, it can be useful to an older one. Don’t build limitation into your routine simply because of your age.

3. Can I really expect any gains at my age?

Absolutely, the older body responds to strength training exactly as a younger one, but at a slower pace (this could be good for it helps you avoid injury and overwork). – You must adhere to principles of strength development.

Realistic Goals

Forget the old Don’t become fixated on how strong you used to be. You’ll lose focus on what you are currently trying to accomplish, and become discouraged. One of the keys to the routines that follow is small, steady strength increases over the long haul. It is important that you set realistic goals based on your current condition. What you used to do is ancient history. It’s how you look and feel today that really matters. Don’t set goals based on your previous best lifts (for some of you that would take you back to your 20’s and 30’s), but do set goals for your current age. For example, at age 55, perform 6 perfect reps in the bench press with 185 lbs. Set new personal records, but base them on where you are now in life.

You can set personal age related records every There is a formula used in weightlifting called the Malone-Meltzer age coefficient which adjusts for age. At age 55 your coefficient is 1.35. That means that if your goals were 300 (bench press) – 400 (squat) – 500 (deadlift), you would basically be achieving these goals with lifts of 225, 300, and 370. This puts everything into perspective with definitive goals within your reach. (You can Google Malone-Meltzer to find what the coefficient is for your age.)

 

Sample Schedules

Here are a couple of sample workout schedules. Program #1 is for the over 50 male who is just starting training or starting back training after a prolonged lay off. Program #2 is for anyone who is looking for an alternative workout that will save time yet build strength and muscle.

 

Program #1

Objectives

  • Acquaint or reacquaint yourself to the basics – perfect your form on the best exercises.
  • Slowly build or rebuild your strength on the basic exercises.
  • Halt and reverse age related muscle loss.
  • Improve body composition – more muscle, less fat.

Scheduling

  • 2 or 3 weight training sessions per week.
  • Alternate workouts A and B with at least one day and preferably two days between each workout – do not overtrain.

Warming up and stretching

  • Five to ten minutes of a general body warm-up is very important. You can use an air-dyne or elliptical exerciser to warm-up everything at once. Or just go through the various movements you’ll be using in your workout with little or no weight.
  • Next, stretch between sets and exercises. Flexibility is an A number 1 priority for the older bodybuilder. Your workout should be: Lift, stretch, lift, stretch then leave.

Progression

You will want to lift as much as you can right away. Everyone does. But, you have to look at the long term. Start with a weight 70% or less than what you are currently capable of using. Concentrate on training consistency and proper form. We want to progress very slowly over a prolonged period of time. If you add 5 lbs to an exercise every other week for 3 months, you’ll have added more than 30 pounds to each exercise.
  • On the exercises which have a 10-12 rep range, add weight the following workout for exercises where you got 12 good reps on at least two of the sets.
  • For those with a 6-8 rep goal, add weight when you can perform 8 reps in perfect form on one or more of the sets.

Keys

  • Consistency, correct technique and slow, sustained poundage progression. Your weight increases should be as small as possible.
  • If you have micro plates (1.25 lbs or less, by all means use them).
Workout A
Exercise
Amount
Squat 3x10-12
Bench Press 3x6-8
Barbell Row 3x6-8
DB Shoulder Press 3x10-12
DB Curl 3x10-12
Abs / Calves
One exercise for each 3x15 or 2x20 per exercise
Workout B
Exercise
Amount
Deadlift 3x6-8
Incline DB Press 3x10-12
Pulldown
(using chin grip with palms facing you)
3x10-12
Barbell Press 3x6-8
Barbell Curl 3x6-8
Abs / Calves
One exercise for each 3x15 or 2x20 per exercise

Program #2

Objectives

This workout is for anyone who needs a change from his current program. It is terrific for the 50+ male who has been training regularly, but is at a standstill as far as strength.

Objections

  • Many of you will think this program is not enough, but that may be just the reason your progress has stalled – you’ve been doing too much.
  • Most assume higher reps are best for the 50 and older bodybuilder, but this is not necessarily the case. Your goal is to regain or continue to gain as much strength as you can. This means 4-6 sets of 4-6 reps on core exercises.

Advantages

You’ll start building (or at the least, regaining) strength and since the workouts are shorter, you’ll have more time for recuperation (and a real life).

Time Tested

This routine is based on time tested strength building basics. Give it at least a good three months. Personally, I’ve been using variations of this program for more than five years and am still making gains (at 71 years of age.)
  • Progression: Program #2 embraces a variation on the 5 sets of 5 reps theme similar to what I’ve been following for the past 15 months. Reg Park, one of the strongest and best developed bodybuilders of the pre-steroid era often trained with this method. He recommended that your first set (after a thorough warm-up) be with 60% of your 5-rep max, set #2 with 80% of your 5-rep max, and set 3, 4, and 5 with your 5-rep max. For illustrative purposes let’s say that at age 55 you are capable of 5 reps with 200lbs. Your first set (after warm-ups) would be with 120, set #2 with 160, and sets 3, 4, and 5 with 200. When you can reach 5 reps on each of these final 3 sets you would increase the load by 5lbs on all sets. (Note: you never want to increase the poundage on an exercise by more than 2-3%.)

Warming up and stretching

Should be the same as Program #1.
Workout A
Exercise		Amount
Squat5x5
General warm-up, then as many warm-up sets of 5, 3, or 1 as necessary to get to
your first set, then 5x5
Curl5x5
Close Grip Bench Press (hands just a little closer than shoulder width apart) 5x5
Weighted sit-up or crunch 2x8-12
Auxiliary work for forearms, neck, calves:
I personally include neck work (as I am trying to avoid “old man’s neck”) and
forearm gripping exercises.
After at least 1 day’s rest, go to workout B
Workout B
Exercise
Amount
Bench Press 5x5
Bent row 5x5
Plank 2x30-60 seconds
(Optional) Alternate chins (palms facing you) and Dips
(or push-ups) 2-3 sets of max reps
Now, take 2 days off and go to Workout C
Workout C
Exercise
Amount
Deadlift 5x5
Shoulder Press 5x5
Front Pulldown 5x5
Hanging Leg Raise or any ab exercise you like 2x8-15
Auxiliary work for forearms, neck, calves

Adjustments I’ve made to continue making progress

Regardless of how slowly you progress, eventually you’ll get find it nearly impossible to continuing getting 5 sets of 5 on each exercise as described above. Here are some modifications I have made that have kept me progressing.
  •  I’ve used a 5-4-3-2-1 rep scheme adding 10lbs per set from my 5-rep max.
  •  I’ve alternated weeks of 5 sets of 2 with about 10% above my 5-rep max. Example: If I was capable of 200x5 for 3 sets, instead of going to 205 the next week, I’d do 5 sets of 2 with 220, and then go to 205 the following week.
  • I’ve also had to modify exercises (due to that darned wrist). I use heavy 1-arm DB incline presses for the bench press, thumbs up curl (with a log bar or dumbells), 1-arm db press for shoulder press (which I love), and for the close grip bench, I’ve been using a set of cable strands for tricep pressouts.

 

Nutrition

I recommend higher protein and moderate to low carbs for the over 50 bodybuilder who is trying to build muscle and strength while losing some fat. Always include at least 1 UMP protein shake. I mix 1 scoop of UMP vanilla with 1 scoop of Provosyn and drink it at least once per day and often twice.

30 grams of protein per meal is the minimum you should shoot for and 4-6 meals per day. Some current research shows that the older bodybuilder may need more protein than the younger one, so don’t be afraid to go up to 50 grams of protein in a meal.

Unfortunately, as we grow older our metabolism does slow down a little. Therefore we have to watch our caloric intake. I’d estimate 12-13 calories per pound of bodyweight is about right if your goal is to add muscle and strength while tightening up. Keep carbs under 150 grams per day on most days.

Supplements

Many of BI’s best clients are in the 40-50-and 60 age brackets. I think one of the reasons for this is these guys have been around, tried it all, and settled on what works.

Here is my A list of supplements for the over 50: UMP, Quadracarn, Muscle Synergy or Creatine Select.

Next in importance would be Density or Mass Aminos, Lean Out, and 7-Keto MuscLean to keep your metabolism cooking.

Final Thoughts

I hope that this article has given you some new thoughts regarding strength training and muscle building for the over 50 bodybuilder. Please let me know if you have any questions related to the article. I wouldn’t mind including a “mature muscle” question and answer column in each issue if enough of you older readers are interested. Further topics we might pursue are intensity cycling, athletic type movements, bodypart specialization, exercise modification, and more in depth supplement stacks for specific goals. Please send your comments and questions to rogerr@BeverlyInternational.net.

“Hitting The Wall”… Naturally

"Hitting The Wall"... Naturally
No Nonsense Magazine Vol 23, #1

By: Tim Walton

At a Glance: Tim Walton

Age: 56

Occupation: Military & Government Contractor veteran, Family Business- Danlee Medical

Current Residence: Chittenango, NY

Years Training: 40+

Height: 5'8"

Weight: Off-Season: 182, Contest: 168

Favorite Fitness Meal: Medium rare flank steak with raw peppers.

Favorite Supplements: You can't build a house without a solid foundation. Ultra 40, Mass Aminos, Quadracarn, and Super Pak are my “must-haves” and provide a solid foundation year round.

What would you recommend to someone who has never used Beverly supplements before? Determine your goals, look through their information and guides, and make a phone call if you need further assistance. Beverly has to be the most helpful supplement company with their avenues of information. You can't go wrong!

Music: I like a variety but for working out, it's Manowar.

Most Inspiring Book: I read a lot, but never felt compelled to write a letter to an author until I read Robert Kennedy's, Bull'$ Eye.

Hobby or Interests outside bodybuilding: Reading, trying to learn to be a boater (we moved on a lake), traveling/doing things with my wife, dog-sitting my son's stocky bulldog, Boris.

Words to live by: "You're right again dear!" (Haven't been married for 35+ years without that, haha!) But inspirational words, easy: "Press On!" by Colonel Chuck Yeager. No matter what got in this guy's path, he just kept going. Simple, to the point, no excuses.

 

"Hitting The Wall"... Naturally

Growing up working on farms and involved in school sports were a good base for me physically. There wasn't much in the area of equipment, nutrition advice, or information back then. I welded a bench out of plumbing pipes in shop class with a bare plank for the flat part, "borrowed" some sand-filled weights from my older brother, winged it on nutrition, and worked out on total instinct using trial and error.

In the military, I ended up on a small restricted base in Turkey that had a large closet they called a weight room. We improvised alot while reading the latest Muscle Mags trying to emulate what the Pros were doing. We didn’t realize that most of it was fabricated and wasn’t what they were actually doing or using. I made some decent gains nonetheless.

In civilian life, I got married, moved to a new city, and we struggled mightily for a long time as jobs were scarce and the pay was sparse. Living on Ramen Noodles 3 times a day for a year and a half isn't conducive to gains, believe me. Eventually we solidified ourselves financially and started our own business. (Hello working 12-16 hours a day including weekends!) At the time we focused more on our son Dan's athletic ventures rather than our own although I did try to set a good example by regularly getting my workouts in. I continued to follow the bodybuilding scene, but never seriously considered competing. I didn’t know of any natural contests and there was no way I was going to do any drugs. Time was always a constraint also.

Then, about a year and a half ago, a friend of mine took me out to the Body Alive Gym in Utica, NY for a free Saturday workout.
I loved the Old School atmosphere and vibe of the people working out there. But what caught my attention was "The Wall". There were large posters of members on the wall who were obviously accomplished. I asked the owner, Bob Donnelly, "How do you get up on that wall?" He replied, "Win." I had competed, and been successful, in quite a few different areas of athletics over the years, but felt a need to compete in something again as it had been a long time since putting myself on the back burner for life's other endeavors. When I found out the people on "The Wall" were natural competitors, I now had a goal in the back of my head

This past summer, Bob asked when I was going to try a show. As it happened, I was actually starting to step away from our business at that point, so time was no longer a factor. I said I was in. He pointed to a contest 7 weeks away and said he could get me ready. Seven weeks isn't a lot of time, but he had been out in Venice, CA during the "Golden Era" and had worked out with the legends. I drove 80 miles 6 days a week to train and we kicked it Old School style so intense that cardio wasn't needed. The only "Cardio" I did was to walk with my wife, Joni in the park each day. Unfortunately, that bit me in the butt, literally, a couple weeks out from the contest. We had just started our walk when we sprinted over to pull an attacking Rottweiler off of an elderly lady who was cradling her small dog. I didn't realize it till after the adrenaline wore off that I pulled/strained something in my glute when I sprinted over. I was very limited on legs, but we worked around it and I placed a very close 2nd in the Open in my first contest. The 2nd contest was the following weekend where I once again placed 2nd. A couple months later, I decided to try a 3rd contest. About 4 weeks out, my oral surgeon pulled a back molar as the roots were cracked to the jawbone. He said I couldn't workout for a week. Two days after getting the green light, I learned a new term, “slipped rib”. Three weeks to go! Once again, we worked around it and got a decent package ready. In a very competitive Open Class, I got edged out again, but nabbed 2nd place. I won the Masters Class and finally got my Natural Pro Card. I made "The Wall"!

Final Words

A lot of credit goes to my wife of over 35 years, Joni, for doing the preps with me and being supportive during the whole process. Obviously Coach Donnelly and the Body Alive Crew who made me feel like I was in a Rocky movie during my workouts with all of their input and encouragement. Joe Dardano, original owner of my hometown Hercules Gym, clued me in on Beverly Products quite a while ago and they've been a staple of my foundation ever since.

I’m very excited to do a few shows next year now that my "Rookie" season at age 56 is over. Looking forward to see how much better I can be having months, not weeks, to prepare and while injury and impediment free.

Diet & Supplements

Since we only had weeks, not months, to dial in, I went very basic with my diet. A typical day would be:

Breakfast: 3 soft boiled eggs, half a protein bagel with almond butter

Mid-morning: Protein shake with 1 scoop Provosyn and 1 scoop UMP

Lunch: 10oz broiled cod, 1 cup raw peppers (orange, red, yellow) sprinkled lightly with apple cider vinegar

Mid-day: Provosyn and UMP shake (1 scoop each)

Dinner: Same as lunch

Early evening: Half bagel with almond butter

The first couple weeks I had chicken breasts in place of cod at lunch and dinner. Apple Cider vinegar and safflower oil were sprinkled lightly on the peppers.

I’ll admit I'm not much of a cook outside of following what's in a cookbook, but one thing I like doing is taking a cup of cottage cheese, add a scoop of UMP Graham Cracker, stir, chill for about 20 minutes, then toss in some walnuts, and there's dessert!

Daily Supplement Schedule

Breakfast: Super Pak, 4 Ultra 40, 4 Mass Aminos, 3 Quadracarn

Lunch: 4 Ultra 40, 4 Mass Aminos

Dinner: 4 Ultra 40, 4 Mass Aminos

Early evening: 4 Quadracarn

I sip on Glutamine Select throughout the day as I feel it helps me recover quicker and it satisfies my sweet tooth and curbs hunger.

During my workouts I make a drink up with 20 oz of water, 3/4 scoops of both Creatine Select and Up-Lift, and a full scoop of Muscle Synergy. This combo sustains my energy levels during and after.

I usually don't need much to rev up for a workout, but I utilize Fast-Up when I do. I especially like it because it doesn't give you the shakes, crash and tingles like other pre-workouts. You can regulate the potency by how many capsules you take, and you can carry them in your pocket. (By the way, the tingles from others is often an overload of niacin, the shakes from WAY too much caffeine, yohimbe, or 1,3 Dimeth, which is on the WADA banned list.)

I don't count calories as each day is a different expenditure of energy depending on what I'm involved in.I usually carry a small bag of almonds in my pocket as well as some Muscularity and Density. That way, if I'm ever stuck or delayed from consuming my meals, I've got them with me to keep things going on the "Muscletram".

Now two things I did that were different, yet effective as the contest approached:

1. Right before bed I would take 2-3 Lean Out. I figured that it helps convert fat to energy, so why not let it work all night long as I'm lying there? Then, first thing in the morning, I'd take more with my morning I really feel like that accelerated the fat loss in the short amount of time we had.

2. I read a study that carnitine would help draw nutrients and water into muscle tissue during a carb reload before a contest. So, the last 3 days before my contest, I would take 3 Quadracarn 3 times a day with carbs. In mid-morning and mid-evening, I would take 1 Energy Reserve. I'm sure this had a lot to do with my muscles not being flat appearing after dieting down so quickly on a strict contest diet.

Workouts

Workouts vary from full body ones to split routines. My favorite is a 3 days on, one day off schedule. Every workout starts with a warm-up for that body part, usually a couple lighter sets of each exercise.

 

Day One: Chest & BackSets Reps
Incline Dumbbell Press46-12
Flat Dumbbell Press38-12
Pec Deck412-15
Cybex Machine Row56-12
Wide Grip Lat Pulldown68-12
Farmer's Walk480 yards each

Notes: I NEVER do decline presses. As we age, stuff starts to drop. If your upper chest drops a little, it’s no problem. If your lower chest is over developed, you'll probably end up with droopy pecs.

I actually bought a Cybex Machine Row for my home gym, that’s how much I like it. On Pulldowns I use a TK Star True Wing Lat Bar and highly recommend it.

Day Two: Legs & DeltsSets Reps
Safety Bar Squats88
Lateral Machine510-15
Front Cable Raise312-15
Rear Cable Raise312-15

Notes: On safety squats I put the bar WAY down on my back and thrust up with my hips first. Sounds weird, but there is very little strain on my back and it hits the legs better (for me) than "regular" squats.I may do 10 sets of 10 reps on a good day.

I usually use a Strive or Nautilus side lateral machine, but may substitute “running the rack” (a favorite of the 1st Mr Olympia, Larry Scott) starting with 40-lb dumbbells for as many reps as possible and going down the rack dropping the weight 5 lbs each set and doing as many reps as I can, all the way down to the 5-lb dumbbells.

Day Three: Arms, Calves, AbsSets Reps
Machine Curls312
Preacher Curls410
Incline Hammer Curls310
Seated Triceps Extension410
Skull Crushers310
Tricep Pushdowns410-15
Standing Calf Raise425
Donkey Calf Raise415
Rope Crunches250
Ab Coaster625

Notes: On the Ab Coaster I do 150 continuous reps switching the hip angle every 25 reps.

Day Four: OFF (Add in an extra day off for 2 in a row if you're really hammering yourself hard.)

Cardio note: My weight workouts are pretty fast paced so my heart rate is elevated pretty good throughout. Some exercises can be supersetted so that the workouts are brief, but intense. If I feel the need for extra cardio, I'll do 10-12 minutes on the Jacob's Ladder followed by 20 minutes on an Airdyne.

Step Out of Your Comfort Zone

Step Out of Your Comfort Zone
My Journey from Marathons to Mens Physique to Classic Physique
No Nonsense Magazine Vol 23, #2

By: Doug Ludmann, NGA Natural Pro – Mens Physique and Classic Physique

 

At a Glance: Doug Ludmann

Age: 45

Occupation: Self Employed Lighting Designer- specializing in high end resort developments

Family: Wife of 20 years and a 15 year old son

Current Residence: Fort Mitchell, KY

Years training (total): 32 years

Height: 5'11" Weight: Off-Season 180, Contest 165

Favorite Bodybuilding Meal: I absolutely love making pancakes out of UMP and egg whites. Sometimes I'll mix in some ground flax or almond flour. You really can't screw them up!

Favorite supplements: Up-Lift, Muscle Synergy and Glutamine Select for my workouts. Muscle Provider post workout (MP is my favorite for post workouts because it's not filling so I can still consume a meal quickly thereafter); Quadracarn, Ultra 40 and Mass Amino Acids all day.

What would you recommend to someone who has never used Beverly supplements before? UMP - there is no better meal substitute.

Music: Shinedown, Tool, Korn

Most Inspiring Book: The Book Thief

Hobby or interests outside bodybuilding: Waterskiing, Paddle boarding

 

There I was, all 5’1”, 79 pounds of me asking my father to send me to weight lifting camp the summer prior to my freshman year of high school. Looking back, I’m not sure what I was thinking, but now realize what my father was probably thinking- but he sent me anyway. I still remember the looks on the coaches who ran the camp when I walked in. I didn’t even know which way to lay on the bench, and that 45lb bar felt like a ton, but I didn’t care. Even though I was clueless about weight training, deep down inside me, I knew this was where I belonged.

Now, at 45 years old, I still feel the same when I walk into the gym. Hopefully, by writing this article I will motivate at least one person to step out of their comfort zone and step into a gym for the first time – or go back to the gym after a long layoff. Regardless, I urge you to step out of your comfort zone and head to your local gym.

In high school I was a runner; sure, I lifted weights but I was a runner. My college recreation center was amazing and I frequented the gym there, but still my focus was as a runner. After graduation, yes, still a runner, lifting on the side- 5k, 10k, half marathons, ultra-marathons- you name it I ran it!

I was introduced to Beverly International in 2002 at the Gold’s Gym in Alexandria, KY and upon tasting UMP I have never considered any other brand. As a runner I used Glutamine Select immediately post run and UMP soon thereafter. I started to learn how to properly fuel my body from the No Nonsense magazine. I’d read every word in each magazine making notes on how people trained; their favorite lifts, and their splits. An amazing thing happened, the more I lifted, the better my running became. I was able to go further and faster. The stronger I became the faster I got.

I started running at age 13. Twenty six years later, yes 26 years later, I won my first race. Most people would have given up by that point, but let me say that 26 years of training for that first win made it that much sweeter. That year I was able to win multiple races, finishing up 2012 by winning a 30-mile road race in cold, windy, rainy conditions. Then a few years later, at 42 years old, I hit a new personal best at the marathon distance completing the Flying Pig Marathon at 2 hours and 50 minutes.

A week after that race I decided I wanted to enter a bodybuilding show. Talk about stepping out of my comfort zone! I sent in my entry for the NPC Kentucky Open in August, 2015, but a week before the show my appendix had different ideas. Post-surgery I focused on recovery and realized that the Natural Northern Kentucky was coming up. I began preparing as soon as I was allowed to get back to lifting. I made up for lost time with my diet and training and came into that October show completely conditioned. I won my class, but missed out on an overall win in the Mens Physique division.

Next, I prepped for the Northern Kentucky Grand Prix the following spring and came in as one of the best conditioned in my division. I won the Masters Mens Physique, but that was it. I was just too small to win the open. I competed in two more shows where I sacrificed conditioning for a little more size and missed the top spot due to not being lean enough. Remember, it took me 26 years of running before I won my first race, so I wasn’t about to give up yet.

I went back to my key bodybuilding info resource, Beverly’s No Nonsense magazine, and came across an article on Dave Uhlman. I asked around and couldn’t find anyone who did not praise his physique coaching ability. Something that really struck my interest was that he was still stepping on stage in his 40s!!!

I contacted Dave 10 weeks out from my upcoming show, the NGA Kentucky Natural Classic. He immediately went to work refining my diet and training. For the first time, I started gaining muscle mass while I lost fat. Dave had me working harder in the gym and eating more than I ever had before leading up to a contest. I came into that show with a physique unlike anything I ever imagined I’d have. I was both “full” and “hard”. I won my class, the Masters class and “finally” took that elusive overall spot in the open Mens Physique division, earning my NGA Pro Card at 44 years old

I need to mention how different Dave’s approach to “Peak Week” was than anything I had done before. He was very observant to how my body reacted to different levels of carbs and proteins and utilized specific Beverly supplements based on my diet. He had me constantly supplementing with a wide variety of Beverly products. Ultra 40, Mass Aminos, EFA Gold, Muscle Synergy, Muscle Provider, UMP, Up-Lift and Quadracarn were all essential during the prep. Now to get back to “Peak Week”, it was amazing… No major changes! We did the work early to get lean and just continued with the same program during the final week.

Next, I would step out of my comfort zone once again. If anyone ever deserved the title “chicken legs” it was me. Genetically my legs are long and skinny. But with the advent of the classic physique category, I wanted to try it. My next time on stage I would not have long board shorts to hide my legs.

Dave and I went right back to work. I leaned out quickly and yet again on Dave’s diet was able to build muscle mass and lose fat. My upper body, even my lower back where I tended to hold the last of my fat leaned out nicely. However, my legs were not leaning out like the rest of my body. Dave switched my workouts up to where I trained legs twice a week, Quads on Monday and Hamstrings on Friday. It was an absolute struggle, but after months of leg workouts, posing, and extremely clean eating, we got my legs to a respectable size and lean enough to step on stage in Classic Physique. I think the hour-long posing sessions that Dave put me through twice a week played a large role in getting my legs into contest shape. I was actually getting more sore from posing than from my workouts.

I had hit a new low body fat level and went into the Kentucky Natural Classic leaner than ever. I was able to win my weight class, the Masters class, and again the overall top spot, but this time in Classic Physique, earning a NGA Pro Card in a second category. I also won the Pro Mens Physique Class. I’ve included my diet, supplement and workout plans in this article so you can see exactly how I did it.

Conclusion

I could have never walked on stage that conditioned and that full had it not been for Dave Uhlman and Beverly International. Putting your faith in someone is not easy, but once you find someone you can trust as a coach, you must let them do what you hired them to do! And with Beverly, I trust I’m getting perfectly clean supplements that help stimulate my metabolism to lose fat and assist me in building/maintaining muscle.

Prepping to step on stage is one of the hardest things anyone will do and that’s coming from someone who has trained for ultra-marathons. It takes the same persistence and hard work, but it also takes months of 100% discipline in your diet. And most importantly you have to be ready to step out of your comfort zone and pretty much live out of that comfort zone for a few months.

 

Training

Every week’s workout varies, but this is a good example.

SS denotes superset.

 

Monday: Legs - focus on Quads

• Single Leg Extensions - 3 sets to warm up
• Leg Press (feet low on plate) - 5 x 16,12,10,6,6
• Elevated-heel Squats - 5 x 8-12 (increasing weight each set)
• Hack Squat – 7 x 16,12,10,8,6,10,16
• Leg Extension - 5 x 20
• Seated Calf Raise - 5 x 20

 

Tuesday: Chest – focus on upper chest with higher reps

• Incline Bench - 3 sets with just the bar to warm up
• Incline DB Press - 5 x 16,12,10,8,6
• Incline Cable Flyes - 5 x 16
• Incline DB Svend Press - 3 x 10-12
• Low Incline Around the Worlds – 3 x 12
SS Pushup (on exercise ball) - 3 x 12
• DB Pullover – 3 x 10-12
• Underhand DB Front Raise (targeting upper chest) - 5 x 12 each side

 

Wednesday: Back – squeeze each rep

• Straight Arm Pulldown - 3 sets to warm up and stretch
• Deadlift - 5 x 8-12 (increasing weight)
• Close Grip Seated Row - 5 x 8-12
• Bentover Row (with close, underhand grip) - 5 x 16,14,12,10,8
• Parallel Grip Pulldown (heavy) - 3 x 10-12 reps
• One-Arm Dumbbell Row - 3 drop sets x 6 (18 reps total)
• Pullup (varying grip) - 3 sets to failure

 

Thursday: Shoulders and Biceps - so many people forget about the eccentric movement especially while doing shoulders. Making the lifts as hard as possible is the goal here.

• Standing Military Press - 3 sets with just the bar to warm up
• DB Press - 5 x 16,12,10,8,6
SS with Seated Dumbbell Curl - 5 sets of 12
• Arnold Press - 3 x 8-12
SS Concentration Curl - 3 x 12
• Upright Row (light) - 5 x 12-16
SS Seated Laterals (heavy) - 5 x 8-12
• Front DB Raise – 3 x 8-12
SS Cable Front Raise - 3 x 12-16
• Landmine Press - 5 x 12-16 (each arm to burn out the delts)

Friday: Legs - focus on Hamstrings

• Walking Lunge – 3 sets to warm (no weight)
• Squat - 5 x 16,12,10,8,6
• Leg Press (feet high on plate) - 5 x 16,12,10,8,6
• DB Walking Squats - 5 x 20 steps
• V Squat Machine - 3 drop sets of 6 (18 reps total each set)
• Lying Leg Curl - 5 x 12-16
• Standing Calf Raises - 3 x 20

 

Saturday: Rest

Sunday: Chest and Triceps - slow and heavy- it’s Sunday take your time and enjoy

• Bench Press - 3 sets with just the bar to warm up
• Flat DB Press - 7 x 16,12,10,8,6,10,12
• Flat DB Svend Press - 5 x 8
• Incline Smith Machine Press – 3 x 8-12
SS High Cable Flyes - 3 x 8-12
• Landmine Press - 3 x 8-12
SS Low Incline Around the Worlds - 3 x 12
• Weighted Dips - 5 sets to failure (heavy)
• Incline Skull Crushers - 3 x 12
SS Rope Extensions - 3 x 12

 

Note: I do core workouts after my fasted cardio focusing on abs one day and obliques the next. I normally do these as my breakfast cooks.

Diet & Supplements

 

 

 

My diet does not vary too much from in season to off season. Quantities may change, but the types of foods stay pretty much the same.

I'm a lighting designer specializing in high end resort developments for my occupation. I am lucky enough to work from home most of the time, but I do a lot of travelling which makes meal prep very difficult. I may travel for 5-10 days at a time and when I'm on contest prep I make sure I'm prepared. I bring a lot of my food with me- 6oz bags of tuna, 90-second microwaveable rice, rice cakes and all my supplements take up the bulk of my travel bag. Eating out can be scary, but I have found that restaurants are very accommodating most of the time. If I can’t find a sushi restaurant or a Chipotle, I'll just ask for a plain chicken breast and broccoli or asparagus on the side.

Before fasted AM cardio: 2 Quadracarn, 2 Lean Out, black coffee

Meal 1: 1 cup egg whites, 1 whole egg, 1 cup spinach, 4 pieces sprouted grain bread, 1/2 grapefruit

  • 2 FitTabs, 2 EFA Gold

Meal 2: 2 scoops UMP, 1 cup Kodiak Cake mix, 2 tbsp ground flax, 1 cup egg whites mixed with enough water to make pancakes;
or 6oz chicken, 140 grams white rice

  • 8 Mass Aminos and 8 Ultra 40 (the Mass/Ultra 40 stack is one of the keys to building muscle while leaning out at the same time)

Meal 3: 6oz tuna, 200 grams rice, 1 cup green beans

  • 8 Ultra 40, 8 Mass Aminos

Pre Workout: 2 Quadracarn, 2 Lean Out, 10 Muscle Synergy tablets

Intra Workout: 1 scoop Up-Lift, 2 scoops Creatine Select, 2 scoops Glutamine Select

Meal 4 (post workout): 2 scoops Muscle Provider, 1 sprouted grain English muffin

Meal 5: 8oz chicken, turkey, or fish, 10 small red potatoes with garlic, 10 asparagus spears

  • 8 Ultra 40, 8 Mass Aminos

Meal 6 (bedtime): 2 scoops UMP, 1 cup egg whites, 1 tbsp peanut butter, blended together with ice

  • 6 Muscle Synergy tablets

 

40+ Men Use This Stack to get Your Physique Back!

40+ Men

Use This Stack to get Your Physique Back!

No Nonsense Magazine Vol 19, #1

By: The Beverly Advisor Team

Where did your physique go? If you’re 40 years of age or older, you probably feel as if your body doesn’t look or perform the way it used to. There’s a good chance this has something to do with The Big Three age-related conditions.

These are:

  1. Sarcopenia,
  2. Andropause, and
  3. Age-associated fat gain.

Learn about a stack that 40+ men are using to conquer The Big Three and get their physique back!

Facts about Sarcopenia

  • Sarcopenia is also known as age-associated muscle loss.
  • Observational studies reveal that a man’s muscle mass and strength peak between his teens and 30’s. Following this, both undergo a steady decline.
  • The average man can lose up to 8% of his muscle mass per decade after age 40. Strength may drop even faster.
  • By 2015, it has been estimated that over 100 million men will suffer from sarcopenia.
  • Contributing factors: Anabolic resistance, low testosterone (andropause).

Facts about Andropause

  • The chief androgen in men is testosterone
  • Andropause is also known as age-associated testosterone decline or deficiency.
  • Between 35 and 40 years of age, men begin to experience a drop in circulating testosterone concentrations of approximately 0.8% per year. Free testosterone levels fall more rapidly, by 2-3% per year.
  • Free testosterone is the fraction of circulating testosterone that is not bound to blood proteins. It is, therefore available, or free, to produce physiological effects in the body. So, this is why free testosterone is considered to be so important.
  • Symptoms of andropause can include deteriorations in energy, mood, libido, erectile performance, stamina, muscle mass, and strength.
  • Contributing factors: Recent research suggests that andropause is not an inevitable consequence of aging. Contributing factors include excess body fat, stress, diabetes, and lack of exercise.

Facts about Age-Associated Fat Gain

  • Starting as early as 30 years of age, an increase in fat mass (body fat) occurs in conjunction with muscle loss (sarcopenia).
  • Contributing factors: Decreased levels of the main fat-burning enzymes, impaired thermogenesis, and decreased metabolic (calorie-burning) rate.

Joe Corbett Mature Muscle Personified

The Mature Muscle Stack:

Tackle The Big Three and get your physique back.

Stack Component #1: Muscle Provider, UMP, or Provosyn

We all know that the combination of resistance exercise and protein is your most powerful weapon against sarcopenia. It triggers ananabolic response in your muscles that (when repeated) causes them to become bigger and stronger.

Anabolic Resistance
Research indicates that as you get older, your muscles’ability to mount an anabolic response to resistance exercise and dietary protein becomes blunted. Scientists refer to this as anabolic resistance.

Anabolic resistance can be at least partly overcome by regular consumption of high-quality protein that is rich in the amino acid leucine. Muscle Provider, Ultimate Muscle Protein (UMP), and Provosyn are high quality protein supplements containing several grams of leucine per serving, plus every other amino acid required to build and repair muscle tissue. This makes them especially well-suited for men 40 years of age or older.

Usage tip: Enjoy a delicious shake made with1 serving of your choice of Beverly proteins immediately after resistance exercise. Have a second serving 4-5 hours later to boost muscle anabolism again.

Stack Component #2: Muscle synergy

Muscle synergy (powder or tablets) contains multiple ingredients that act synergistically to help combat age-associated muscle and strength loss. One of these ingredients is HMB, a naturally occurring, clinically studied compound that has been shown to enhance the benefits of resistance exercise. HMB is believed to work by rebuilding muscle and alleviating or preventing muscle damage associated with exercise, thereby shortening recovery time.

Usage tip: For maximum results, it is important that you take the full dosage recommended on the product label. Be sure to take at least one of your daily servings of MUSCLE SYNERGY before your workout.

Stack Component #3: Quadracarn

Testosterone exerts its physiological effects in the body by binding to androgen receptors. Androgen receptors are found in cells throughout the body, including skeletal muscle tissue.

Quadracarn contains four types of carnitine. One of these has been found to increase androgen receptor levels in muscle tissue. With more androgen receptors present, your testosterone signaling strength is improved. This is expected to enhance the effects of resistance exercise and shorten recovery times.

Quadracarn also supports fat-burning metabolism, circulation, and sexual performance, among other benefits. Usage tip: Carnitine takes some time to accumulate in your body. Therefore it is important to take Quadracarn every day, according to label directions. Don’t miss a dose.

Stack Component #4: 7-Keto Musclean

7-Keto Musclean© helps the 40+ man conquer age-associated fat gain. The driving force of this formula is 7-Keto. 7-Keto is a clinically studied form of 7-keto-dehydroepiandrosterone, a naturally occurring substance that is usually abbreviated as 7-keto.

By the time you reach 40, your production of 7-keto may have dropped by 40% and continues falling for the rest of your life. 7-Keto helps restore youthful levels of 7-keto and is clinically proven to produce three times more weight loss than diet and exercise alone.

7-Keto is thought to work by restoring levels of fat-burning enzymes, as well as thermogenesis and metabolic rate. It is supported by three clinical trials, all double-blind and placebo-controlled in design.

Usage tip: The clinical dose of 7-Keto is achieved by taking two servings of 7-Keto Musclean daily. Follow label directions.

Stack Component #5: Joint Care

When we think of muscle, we often forget that a good portion of muscle consists of connective tissue. In fact, every time you lift a load, your connective tissue bears the bulk of it. It’s no surprise that it undergoes serious wear and tear, particularly at age 40 and beyond.

Joint Care is a perfect addition to your Beverly Mature Muscle Stack. It contains ingredients like boron, hyaluronic acid, MSM and glucosamine that work synergistically to support a healthy inflammatory response and provide relief from joint discomfortand stiffness.

Here’s how to get the most benefit from the Mature Muscle Stack.

  • Combat AGE RELATED MUSCLE LOSS with protein and Muscle Synergy

›› Ideal times are:

  • Breakfast or mid-morning UMP and/or Provosyn with one serving of Muscle Synergy.
  • Immediately before training: 1 serving Muscle Synergy
  • Immediately after training: 1 serving Muscle Provider (or UMP)
  • 4-5 Hours after training: UMP and/or Provosyn
  • Combat ANDROPAUSE with 2-3 servings of Quadracarn per day. Take 3 tablets twice daily on non-workout days, and 3 tablets three times daily on workout days. (One serving just prior to workout.)
  • Combat AGE-ASSOCIATED FAT GAIN with 7-Keto MuscLean. Take one serving (3 capsules) in the morning and another pre-workout or in the afternoon.
  • Combat Joint and Connective Tissue wear and tear with Joint Care. Start with a loading phase by taking 3 capsules, 4 times daily for 1 week; 3 capsules 3 times daily during week 2; and then 3 capsules twice daily with meals from week 3 on.

Full Body Routine for Older Newcomers

Here is a 2 or 3 day per week, whole body workout that provides a well-balanced program for 40 and older newcomers to start training and combat the Big Three! It is also great for anyone who is getting back into training after a prolonged lay-off.
Press (barbell or dumbells) 2 sets of 8-10 reps
Curls (barbell or dumbells) 2 sets of 8-10 reps
Bentover Row (barbell or dumbells) 2 sets of 8-10 reps
Squats (bodyweight if necessary to get the correct form), then add just the bar and slowly add weight each workout) 2x15
Bench Press 3x6-8 Sit ups (or Crunches) 1 set as many as you can do in good form
Leg Raise (or Knee Ups while hanging from chinning bar) 1 set as many as possible If you don’t do Knee Ups, it is still beneficial to just hang from the bar to decompress your spine (and improve your grip) 1 set as long as you can hold on

Split Routine for Intermediates

At age 50 and up, we can all benefit from an Intermediate workout program

Day 1
Squat 5x5 (2 warm-up sets, then 3 sets with working weight), increase weight by 5 lbs when you get 5 reps on all 3 work sets
Bench Press 5x5 (same as squat)
Bentover Rows (or better alternatives are High Pulls or Power
Cleans if you have the technique down) 5x5 (same progression as squat)
Curls 3x5-8
Calves and Abs 3x15 each
Day 2
Press 5x5 (same as Squat)
Deadlift 5x5 (4 progressive warm-up sets starting with 60% of your work set poundage, and then add 10% each set; example for a 300x5 work set:: 180x5, 210x5, 240x5, 270x5, 300x5 (add 5 lbs whenever you get all 5 reps in good form)
Alternate the next 2 exercises:
Reverse Grip Pulldowns 5x8 (2 warm-up sets, then 3x8), (chins are better if you can get at least 8 reps on your 1st set)
DB Bench Press (same as pulldown)
Day 3
Optional, this means that you can skip it without compromising results from this workout routine
Leg Press (or Front Squat) 2x12-15 after warm-ups
Alternate next 2 exercises:
Incline Press (BB or DB) 2x10-12
1-Arm DB Row 2x10-12 Alternate next 3 exercises:
DB Press 2x10-12
DB Curl 2x10-12
Close Grip Bench Press (or Dips) 2x10-12
Calves and Abs 2x20 each

Usage tip: For faster relief and results follow the loading phase as explained below.

Over 50 Training – Another Perspective

Over 50 Training – Another Perspective

No Nonsense Magazine Vol 18, #3

By: Roger Riedinger

In this article I would like to share some personal thoughts on the best system of training for the mature bodybuilder. By bodybuilder, I mean anyone who is trying to develop muscle and strength, not just those training to enter a contest. This article is targeted at the over 50 male who has had some previous experience with weight training, but he may have experienced a long lay–off or he just wants to try something different from what he’s been doing for years.

To start, let’s agree that the over 50 bodybuilder’s basic concerns are very much the same as bodybuilders of any age – to develop an above average degree of fitness, muscle, and strength. For the over 50, let’s add – to look and act younger than his age.

Here is an outline of notes I’ve taken regarding myself specifically, and the aging bodybuilder in general. I started training pretty regularly in 1963, so these comments are based on 50 years of training experience.

Challenges for the over 50 bodybuilder

#1: Negative factors of aging

Males typically lose ½ pound of muscle per year once they hit their late 30’s or early 40’s.
Fast-twitch muscles decline and testosterone production is reduced as the years go by.
An extended "lay–off" or "years–off", results in excess fat. In addition our metabolisms slow down as we age.

Note: We can counter the above negative effects with targeted supplementation. Muscle Synergy (i), Quadracarn (ii), and 7–Keto Musclean (iii) will help you overcome these factors of aging. For more information, see Supplements at the end of this article.

Training time is often limited because of work and family obligations. However, this may be a good thing. You are less likely to over train by training too often or with too many sets and reps.
Injuries – anyone who has been training for most of their life has accumulated various injuries that interfere with their workout. My personal list includes lower back and elbow injuries for years, which are now pretty much ok. Current issues include arthritic knees, shoulders (including a complete shoulder replacement of my left shoulder) and wrist (which currently is my most limiting), along with varying degrees of tendinitis. But, injuries, like limited time to train can actually be a blessing. You may have to cut way back on the poundages that you use in certain exercises. The reason this is good is that you can really concentrate on developing perfect form and slowly progress for a very long period of time before you hit a plateau.

#2: Positives for the over 50 bodybuilder

Self-Discipline – often improves with age. We’ve had to use it throughout our lives – not only in our workouts, but, perhaps in college, the military, building our own business – in fact; any goal we’ve achieved has had self–discipline as a vital component.

Patience – the older bodybuilder is no longer looking for a quick fix. He knows that anything worth achieving takes time and effort.

Knowledge of how his body works and feels – which exercises he can do and which he must make adjustments to, or avoid.

Realistic expectations – he realizes his strengths, but also his limitations. Goals are essential for the over 50 bodybuilder, but unlike many younger bodybuilders he knows that he is not going to be the next Arnold.

Questions

1. Should I train like I used to, or be content with a milder version? Be cautious, but don’t let caution keep you from progressing – for any strength or muscle building routine to be effective it must include some overloading in the form of progression.

2. Can I still do certain exercises? It is more important than ever to focus on the best exercises. These are core exercises for the shoulder girdle, back, and legs. Try the harder exercises: squats, dead lifts, and military presses. Even if you quit doing them years ago, give them another chance. Often, you just need to reduce the weight on the bar and improve your flexibility to start doing these exercises safely and productively. If an exercise is beneficial to a younger athlete, it can be useful to an older one. Don’t build limitation into your routine simply because of your age.

3. Can I really expect any gains at my age? Absolutely, the older body responds to strength training exactly as a younger one, but at a slower pace (this could be good for it helps you avoid injury and overwork). – You must adhere to principles of strength development.

Realistic Goals

1. Forget the old numbers. Don’t become fixated on how strong you used to be. You’ll lose focus on what you are currently trying to accomplish, and become discouraged. One of the keys to the routines that follow is small, steady strength increases over the long haul. It is important that you set realistic goals based on your current condition. What you used to do is ancient history. It’s how you look and feel today that really matters. Don’t set goals based on your previous best lifts (for some of you that would take you back to your 20’s and 30’s), but do set goals for your current age. For example, at age 55, perform 6 perfect reps in the bench press with 185 lbs. Set new personal records, but base them on where you are now in life.

2. You can set personal age related records every year. There is a formula used in weightlifting called the Malone–Meltzer age coefficients which adjusts for age. At age 55 your coefficient is 1.35. That means that if your goals were 300 (bench press) – 400 (squat) – 500 (deadlift), you would basically be achieving these goals with lifts of 225, 300, and 370. This puts everything into perspective with definitive goals within your reach. (You can Google Malone– Meltzer to find what the coefficient is for your age.)

Sample Schedules


Here are a couple of sample workout schedules. Program #1 is for the over 50 male who is just starting training or starting back training after a prolonged lay off. Program 2 is for anyone who is looking for an alternative workout that will save time yet build strength and muscle.

Program #1
1. Objectives
a. Acquaint or reacquaint yourself to the basics – perfect your form on the best exercises.
b. Slowly build or rebuild your strength on the basic exercises.
c. Halt and reverse age related muscle loss.
d. Improve body composition – more muscle, less fat.

2. Scheduling. 2 or 3 weight training sessions per week. Alternate workouts A and B with at least one day and preferably two days between each workout – do not overtrain.

3. Warming up and stretching
a. Five to ten minutes of a general body warm–up is very important. You can use an air–dyne or elliptical exerciser to warm–up everything at once. Or just go through the various movements you’ll be using in your workout with little or no weight.
b. Next, stretch between sets and exercises. Flexibility is an A number 1 priority for the older bodybuilder. Your workout should be: Lift, stretch, lift, stretch then leave.

4. Progression. You will want to lift as much as you can right away. Everyone does. But, you have to look at the long term. Start with a weight 70% or less than what you are currently capable of using. Concentrate on training consistency and proper form. We want to progress very slowly over a prolonged period of time. If you add 5 lbs to an exercise every other week for 3 months, you’ll have added more than 30 pounds to each exercise.
a. On the exercises which have a 10–12 rep range, add weight the following workout for exercises where you got 12 good reps on at least two of the sets.
b. For those with a 6–8 rep goal, add weight when you can perform 8 reps in perfect form on one or more of the sets.

5. Keys. Consistency, correct technique and slow, sustained poundage progression. Your weight increases should be as small as possible. If you have micro plates (1.25 lbs or less, by all means use them).


WORKOUT A
Squat: 3 sets x 10–12 reps
Bench Press: 3x6–8
Barbell Row: 3 x 6–8
DB Shoulder Press: 3 x 10–12
DB Curl: 3 x 10–12
Abs / Calves: One exercise for each, 3 x 15 or 2 x 20 per exercise

WORKOUT B
Deadlift: 3 x 6–8
Incline DB Press: 3 x 10–12
Pulldown (using chin grip with palms facing you):
3 x 10–12
Barbell Press: 3 x 6–8
Barbell Curl: 3 x 6–8
Abs / Calves: One exercise for each, 3 x 15 or 2 x 20 per exercise

Program #2
1. Objectives. This workout is for anyone who needs a change from his current program. It is terrific for the 50+ male who has been training regularly, but is at a standstill as far as strength.

2. Objections
a. Many of you will think this program is not enough, but that may be just the reason your progress has stalled – you’ve been doing too much.
b. Most assume higher reps are best for the 50 and older bodybuilding, but this is not necessarily the case. Your goal is to regain or continue to gain as much strength as you can. This means 4–6 sets of 4–6 reps on core exercises.

3. Advantages. You’ll start building (or at the least, regaining) strength and since the workouts are shorter, you’ll have more time for recuperation (and a real life).

4. Time Tested. This routine is based on time tested strength building basics. Give it at least a good three months. Personally, I’ve been using variations of this program for two years and am still making gains (at 65 years of age).
a. Progression: Program #2 embraces a variation on the 5 sets of 5 reps theme similar to what I’ve been following for the past 15 months. Reg Park, one of the strongest and best developed bodybuilders of the pre–steroid era often trained with this method. He recommended that your first set (after a thorough warm–up) be with 60% of your 5–rep max, set #2 with 80% of your 5–rep max, and set 3, 4, and 5 with your 5–rep max. For illustrative purposes let’s say that at age 55 you are capable of 5 reps with 200lbs. Your first set (after warm–ups) would be with 120, set #2 with 160, and sets 3, 4, and 5 with 200. When you can reach 5 reps on each of these final 3 sets you would increase the load by 5lbs on all sets. (Note: you never want to increase the poundage on an exercise by more than 2–3%.)

5. Warming up... and stretching should be the same as Program #1.

WORKOUT A
Squat: General warm–up, then as many warm–up sets of 5, 3, or
1 as necessary to get to your first set, then 5 x 5
Curl: 5 sets x 5 reps
Close Grip Bench Press (hands just a little closer than shoulder
width apart): 5 x 5
Weighted sit–up or crunch: 2 x 8–12
Auxiliary work for forearms, neck, calves: I personally include
neck work (as I am trying to avoid "old man’s neck") and forearm
gripping exercises.

WORKOUT B
After at least 1 day’s rest, go to workout B.
Bench Press: 5 sets x 5 reps
Bent row: 5 x 5
Plank: 2 x 30–60 seconds
(Optional) Alternate chins (palms facing you) and Dips (or pushups):
2–3 sets of max reps
Now, take 2 days off and go to Workout C.
Workout C
Deadlift: 5 x 5
Shoulder Press: 5 x 5
Front Pulldown: 5 x 5
Hanging Leg Raise or any ab exercise you like: 2 x 8–15
Auxiliary work for forearms, neck, calves

Adjustments I’ve made to continue making progress.
Regardless of how slowly you progress, eventually you’ll find it nearly impossible to continuing getting 5 sets of 5 on each exercise as described above. Here are some modifications I have made that have kept me progressing.
a. I’ve used a 5–4–3–2–1 rep scheme adding 10lbs per set from my 5–rep max.
b. I’ve alternated weeks of 5 sets of 2 with about 10% above my 5–rep max. Example: If I was capable of 200 x 5 for 3 sets, instead of going to 205 the next week, I’d do 5 sets of 2 with 220, and then go to 205 the following week.
c. I’ve also had to modify exercises (due to that darned wrist). I use heavy 1–arm DB incline presses for the bench press, thumbs up curl (with a log bar or dumbells), 1–arm db press for shoulder press (which I love), and for the close grip bench, I’ve been using a set of cable strands for tricep press-outs.

Nutrition


I recommend higher protein and moderate to low carbs for the over 50 bodybuilder who is trying to build muscle and strength while losing some fat. Always include at least 1 UMP protein shake. I mix 1 scoop of UMP vanilla with 1 scoop of Provosyn and drink it at least once per day and often twice.

30 grams of protein per meal is the minimum you should shoot for and 4–6 meals per day. Some current research shows that the older bodybuilder may need more protein than the younger one, so don’t be afraid to go up to 50 grams of protein in a meal.

Unfortunately, as we grow older our metabolism does slow down a little. Therefore we have to watch our caloric intake. I’d estimate 12–13 calories per pound of bodyweight is about right if your goal is to add muscle and strength while tightening up. Keep carbs under 150 grams per day on most days.

Supplements


Many of BI’s best clients are in the 40–50–and 60 age brackets. I think one of the reasons for this is these guys have been around, tried it all, and settled on what works.

Here is my A list of supplements for the over 50: UMP, Quadracarn, Muscle Synergy or Creatine Select.

Next in importance would be Density or Mass Aminos, Lean Out, and 7–Keto to keep your metabolism cooking.

Final Thoughts


I hope that this article has given you some new thoughts regarding strength training and muscle building for the over 50 bodybuilder. Please let me know if you have any questions related to the article. I wouldn’t mind including a "mature muscle" question and answer column in each issue if enough of you older readers are interested. Further topics we might pursue are intensity cycling, athletic type movements, bodypart specialization, exercise modification, and more in depth supplement stacks for specific goals.