- Name: Charles Norman
- E-mail: email@example.com
- Age: 48
- Where: Brunswick, GA
- Height: 5'10"
- Weight: 215 Lbs Off, 185 Lbs Contest
- Years Bodybuilding :2
- Favorite Bodypart: Triceps
- Favorite Exercise: Lying Triceps Extension
- Favorite Supplements: Muscleology Nitro-Pro
How Did You Get Started?
I have trained for a number of years trying different types of emphasis from a total immersion into power lifting and also running two marathons. I had always been interested in bodybuilding but had never explored it in depth.
I joined Bailey's Powerhouse Gym in Brunswick, GA approximately two years ago. At that time I met Shari Duncan, the manager of the gym, and Kalvin Barnes. Both were already OCB Pros. Each of them told me I should try competing and they would help me. After about two months of them bothering me every time I walked into the gym I decided in November of 2008 to start seriously training to compete.
What Workout Plan Worked Best For You?
I believe bodybuilders that have achieved the age of 40 should pay close attention to the muscle recovery process. Most of the time a six day a week training regimen can cause atrophy rather than hypertrophy because of not allowing enough recovery time.
In the off-season my training consists of one day weight training followed by an off day consisting of cardio and core training. During contest season I go to two day weight training and one day off consisting of cardio and core work.
The specifics of the training are simple, stay at three to four sets with your last set being to muscular failure. This failure should be between 8-10 reps. if you are able to achieve more than 10 you did not use enough weight. This will necessitate a workout log be kept but you only have to log the last set to gauge for the next time that exercise is performed. Here is an example of my typical week for pre-contest.
Day 1: Legs
- Squats: 4 sets of 10, 10, 8 reps then to failure
- Leg Press: 3 sets of 10, 8 reps then to failure
- Leg Extensions: 3 sets of 10, 8 reps then to failure
- Lying Leg Curls: 4 sets of 10, 10, 8 reps then to failure
- Seated Leg Curls: 3 sets of 10, 8 reps then to failure
- Stiff-Leg Deadlifts: 3 sets of 10, 8 reps then to failure
- Standing or Seated Calves: 4 sets to failure
Day 2: Chest/Biceps
- Flat Bench Dumbbell Presses: 4 sets of 10, 10, 8 reps then to failure
- Incline Bench Dumbbell Presses: 4 sets of 10, 10, 8 reps then to failure
- Flat Bench Flyes: 3 sets of 10, 10 reps then to failure
- Cable Flyes: 3 sets to failure
- Standing Curls: 3 sets of 10, 10 reps then to failure
- Preacher Curls: 3 sets of 10, 10 reps then to failure
- Dumbbell Concentration Curls: 3 sets of 10, 10 reps then to failure
Day 3: Cardio/Core
- Cardio: 45 minutes
- Crunches: 1 set of 200 reps
- Twists: 1 set of 5 minutes
- Hyperextensions: 4 sets of 20, 15, 10 reps then to failure
- Forearms Curls: 4 sets to failure
Day 4: Back
- Deadlifts: 3 sets of 10, 10 reps then to failure
- Underhand Lat Pulls: 3 sets of 10, 10 reps then to failure
- T-Bar Rows: 3 sets of 10, 10 reps then to failure
- Underhand Bent Over Rows: 3 sets of 10, 10 reps then to failure
- Shrugs: 4 sets to failure
Day 5: Shoulders/Triceps
- Shoulder Press Barbell: 4 sets of 10, 10, 8 reps then to failure
- Shoulder Press Dumbbell: 4 sets of 10, 10, 8 reps then to failure (Optional)
- Lateral Raises: 3 sets of 10, 10 reps then to failure
- Front Raise: 3 sets of 10, 10 reps then to failure
- Lying Triceps Extensions: 4 sets of 10, 10, 8 reps then to failure
- Cable Rope Pushdowns: 3 sets of 10, 10 reps then to failure
- Bench Dips: 3 sets of 15, 10 reps then to failure
Day 6: Repeat Day 3
Day 7: Repeat Day 1
What Nutrition Plan Has Worked Best For You?
An example of a day for me would be:
Meal 1: 5:30 AM
Meal 2: 9:00 AM
Meal 3: 12:00 PM
Meal 4: 3:00 PM
Meal 5: 4:30 PM
- 1 Scoop Vaso-Charge
Train: 5:00 PM
Meal 6: 6:30 PM
- 1 Scoop Nitro Pro
Meal 7: 7:30 PM
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
Bodybuilding is the ultimate in dedication and perseverance in the pursuit of an unattainable perfection. In this sport all components must be trained and practiced to achieve the results. You must adhere to a strict set of dietary guidelines for months prior to stepping on stage. You must push your body beyond its limits in your training to achieve improvement. This training is done a lot of times when your body is so depleted from your diet every set and rep feels as if you can't go on, but you do. Then you have to practice and practice your presentation or all your work will not be seen.
This to me is the ultimate challenge. You are trying to achieve the unattainable perfect physique. Even though we know it is unattainable we continue to work to get it.
What Motivates You To Follow A Healthy Lifestyle?
I enjoy the competition for one thing. Not only with other competitors but especially with myself. Being able to achieve something I thought I couldn't do is gratifying.
Also as I get older there are many things my wife and I would like to do after we retire I want to be healthy enough to enjoy them.
What Made You Want To Achieve Your Goals?
My wife Judy told me I could achieve this and she also inspired to be a champion for healthier living. This is probably one of the most enjoyable facets of this sport. I have had numerous people ask me, after they saw me on stage, how old I was. After they hear the answer they make a comment about getting back in the gym. If I can inspire people to get healthier by doing this it makes imminently rewarding.
What Are Your Future Bodybuilding Plans?
I would like to continue to compete and possibly achieve professional status.
What One Tip Would You Give Other Bodybuilders?
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
These amazing teenagers have made changes in their lives that most adults only dream about!
Age is no excuse for these over 40 men & women who have decided to feel and look young again!
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