Our Over 40 Bodybuilder of the Week was...
How Did You Get Started?
I got started into weight training as a teenager in the mid sixties. My father bought me a 100 pound barbell and dumbbell set at Sears. I sent for weight lifting instructions I saw in Joe Weider's Muscle Builder magazine. This magazine was the forerunner to today's Muscle and Fitness magazine. An attached room to our garage was my gym.
I constructed gym equipment with lumber, crate boxes, and any other material I could think of using. I added more second hand cast iron plates and fabricated steel plates. I followed Joe Weider's booklet instructions and developed good nutritional habits. The results were bigger muscles. It also helped my sprinting speed. I had other track athletics training with the weights. We were ahead of our time. Weight training was thought to make you too muscle bound to run at that time.
What Workout Plan Worked Best For You?
The workout plan that works best for me is Push-Pull. I train the quadriceps, hamstrings, calves, and abdominal on Mondays; the push muscles chest, shoulders, and triceps on Wednesdays; and the pull muscles back, traps, and biceps on Fridays.
I alternate between a heavy week and a moderate week. For the heavy week the emphasis is on using 80% to 85% of my one rep maximum for compound exercises, 6 to 8 repetitions, and full recovery between sets. The moderate week I concentrate on increasing the repetitions and I add a few more isolation exercises.
I think the Push-Pull workout plan prevents over training the support muscles for working the chest and the back. For example when you are bench pressing, the chest and the supporting deltoids and triceps have equal time for recovery and growth. I also think it's great for developing a symmetrical physique.
Alternating between a heavy week and a moderate week minimize the chance of injuries. The heavy week places more stress on the muscles myofibrils and the moderate week more stress is on the other structures of the muscles.
The following is my current workout plan:
Day 1: Legs/Abs
I have been working out at home in a section of my garage for the past 8 years. I fabricated pulley systems around my power cage and other homemade devices. I have several benches, standard and Olympic bars and plates. Building basic exercise apparatus for training brings back memories when I was weight lifting as a teenager. My home gym is not impressive to look at, but I have made great progress in my training.
What Nutrition Plan Has Worked Best For You?
The nutrition plan that works for me as a masters bodybuilder is four to five meals per day. I try to eat 150 grams of protein per day. My total daily calories range from 2,000 to 2,500. I have kept my intake of fructose to less than 25 grams per day. I avoid processed foods high in fructose, corn syrup, and sucrose as much as possible. I limit my intake of high fructose fruits. I have substituted sucrose with dextrose. I substitute soft drinks with a drink made from carbonated water, stevia and lime juice. I use pecans and walnuts as snacks.
Meal 2: Breakfast
Meal 3: Mid Morning
Meal 4: Lunch
Meal 5: Mid Afternoon
Meal 6: Pre-Workout Drink
Meal 7: Post-Workout Drink
Meal 8: Evening Dinner
What Supplements Have Given You The Greatest Gains?
I think over the long run branched chain amino acids (BCAA) have given me the greatest gains or helped me maintain most of the muscle mass I gained when I was younger. I started taking BCAAs on a daily basis when I was in my forties.
Why do you love Bodybuilding?
I love bodybuilding for the following reasons:
It sparked my interest in human anatomy and physiology. I can visualize the muscles I am training from their actions down to their cellular structures of myosin and actin fibers cross bridge motion. It requires me to maintain a healthy diet. I'm constantly researching articles on exercises and nutrition.
What Motivates You To Follow A Healthy Lifestyle?
It keeps my body looking and feeling youthful. I feel as physically good as I did when I was younger.
What Made You Want To Achieve Your Goals?
I enjoy the challenge of competing in bodybuilding. The skill of preparing for competition, designing and following a plan, can be applied to other endeavors.
What Are Your Future Bodybuilding Plans?
My future plans are to continue competing in ultra masters bodybuilding contests and to promote my website for tracking body composition. I use my website, www.lookbetterfit.com, to track my lean mass and bodyfat. Others who are conscious of their body composition may find it useful.
What One Tip Would You Give Other Bodybuilders?
The best tip I would give in the long run is to think form over substance. What is important is to execute an exercise with correct form. The increase in the amount of weight you use will come with consistency and time.
Who Are Your Favorite Bodybuilders?
What Features Do You Use On Bodybuilding.com?
I use the features in the Supersite. The Supersite is a great source for information on training, nutrition, and updates on contest. I just started using the BodySpace community. I have purchased items in the Store.
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