Sixty May be the New 40!

When I was 16, we learned I had a spinal condition, not from lifting weights, but it was genetic in nature. I had to stop lifting and didn’t lift again until I was in the Air Force some 3 years later. I entered basic training at 5’9” and 135 lbs. Later, while stationed at Loring Air Force Base in Maine, I met Tom Kerrigan who became my training partner for the next 4 years. It was here that I was first introduced to Beverly International. I began taking Beverly Vitamin Packs and eating anything that didn’t move. I gained 30 lbs in 6 months and my bench press went from 175 lbs to 275 lbs. I began competing in powerlifting meets and later bodybuilding competitions as well.

In September 1977, I opened Nautilus Fitness Center in Spartanburg, SC. I was 26 years old and I quickly learned that just  because you own a gym doesn’t mean you will be able train and compete any time you want. I had a family and the most important thing was providing financially for them. Even though I continued to train, I gave up competing for many years.

In the late 90’s I decided to give competitive bodybuilding one more try. The big difference was that in 1987 I had gone to a Billy Graham Crusade in Columbia, South Carolina and had given my life and my business to the Lord. When I began to compete again I only wanted to give glory to Him. I was doing very well placing 1st or 2nd in every show. In 2005 after competing and winning my division in the Carolina Supernatural in Asheville, NC I decided that this one would be my last competition. Later that evening after the competition was over, the show promoter asked me if I would consider taking over the Carolina Supernatural as promoter. After my longtime friend, Art Littlejohn offered to help; we decided it would be a great venture. We moved the show to Spartanburg, SC and June 13, 2015 will be its 20th anniversary.

When I turned 60, I got the itch to compete again. I really wanted to know if I still had it. I knew that I would have to be more focused than ever. I couldn’t miss even one day of training and my meals had to be perfect.

Nutrition and Supplements

In my bodybuilding career I have always tried to have a perfect balance of 3 major factors: nutrition, training and rest. Nutrition is first because without the right fuel for the body it would be like having a fast car but using a low grade fuel. You could never win a race. In this area I believe you need to find out what works and stick with it. Too many people change their meal plan before they even give it time to work. The following pre-contest meal plan is one that has worked or me for many years.

Training

The second major factor is muscle stimulation or training. Notice I didn’t say annihilation but stimulation. Remember at 60 and over you must train smart if you want to be injury free. I train 5 days a week using a lot of supersets. My training usually lasts about one hour and 30-45 minutes. Like my meal plan, I rarely change my training. As I have gotten older, I do use more machines than earlier in my career, because there is less chance of injury.

I do no structured cardio training such as bike, treadmill, etc. My fast training pace utilizing super sets, tri sets, and giant sets takes care of the cardio aspect for me.

Rest / Conclusion

The third major factor in bodybuilding success is to make sure you get plenty of rest. A lack of sleep and rest can cause many problems. This is especially true as we get older. It becomes very important to let your body recuperate and rejuvenate so you will be 100% for your next training session.

In closing, remember, it’s all about attitude. If you think you are old, then you probably are. Personally, I believe 60 is the new 40!

Over 45 Starter and Intermediate Workouts

If someone over 45 wants to get into serious shape after having not been in the gym in a long time or never having worked out at all, certain steps must be taken.

1. Face the fact that you are not 25 any longer. I am not saying you can’t make some great gains, but you need to train smart.

2. If it has been years since you last worked out, then of course it would be wise to get a physical just to be on the safe side.

3. Let a good certified trainer or coach help you get started. If you can’t afford a trainer the following routine would be a good starting place.

I prefer machines over weights for someone just starting out. Machines are a controlled movement and there is less chance of injury.

If you are a member of a gym with machines the following routine would be for you. Your training would be a full body workout, every other day, 3 days per week.

Intermediate Program

After a few weeks you should be ready to begin a more aggressive program, but keep in mind we are still laying the foundation. You will still be working out 3 days per week, but now on a split routine. Take 1 or 2 days rest after each workout. Begin each session with 5 minutes of cardio for a warm-up. At the end of each session, or on off days, perform 20-30 minutes of cardio.