Over 40 Bodybuilder of the Week: Rick Prince

Over 40 Bodybuilder of the Week: Rick Prince! - Pics and info and more!

How Did You Get Started?

In the early 1980's I began training to compete in bodybuilding after seeing a photo of Tom Platz in a bodybuilding magazine. Two years later, I stopped training after a national level bodybuilder told me my joints were too large, my skin was too thick, and I was wasting my time.

I took up running and ran 10ks and half marathons over the next four years.

I got back in the gym in 2001 and began training six days a week. Following my best friend's unexpected death, I decided to revive my dream and a trainer/nutritionist was hired in April 2008 to prep me for a show in 2009.

Rick Prince.
+ Click To Enlarge.
Rick Prince.

What Workout Plan Worked Best For You?

A major factor in the effectiveness of my workouts is rest time between sets. I have found rest periods of 90 seconds to 2 minutes between sets on quad and hamstring exercises, and rest 60 seconds between exercises for upper body muscle groups to work best for me. On all weight training days I perform fasted cardio before the first meal of the day. I also stretch the muscle group I am training following the second and third set of each exercise. Below is my typical training plan for a week.

Superset - Two exercises are performed consecutively without any rest.
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.
Pyramids - Increasing the weight with each new set while decreasing the number of reps. The weight is then reduced and the reps increased.

Day 1: Hamstrings/Calves

Day 2: Chest/Abs

Day 3: Back/Calves

Day 4: Cardio only

Day 5: Quads/Abs

Day 6: Shoulders/Calves

Day 7: Triceps/Biceps/Abs

Rick Prince.
+ Click To Enlarge.
Rick Prince.

What Nutrition Plan Has Worked Best For You?

Meal 1:

Meal 2:

Meal 3:

Meal 4: Pre-Workout

Meal 5: Post-Workout

Meal 6:

Meal 7:

Rick Prince.
+ Click To Enlarge.
Rick Prince.

What Supplements Have Given You The Greatest Gains?

VPX NO Shotgun is a great pre-workout drink which provides energy, enhances muscle pumps, supplies the muscle cells with protein, and contains no sugar.

Universal Animal Flex reduces or eliminates joint pain to allow more weight to be used during the workout.

Whey protein isolates (AllMax IsoFlex, Dymatize ISO-100, Species Isolyze, Universal Ultra Iso Whey, VPX Zero Carb) have supplemented my protein intake to ensure my daily protein goals are met. Whey protein isolates contain virtually no fat, sugar, or carbs and are lactose free to prevent stomach discomfort often experienced with whey concentrates.

Below is my typical daily supplement plan.



Post Workout:


Why do you love Bodybuilding?

I love the challenge of being disciplined with my diet and training to become better with each show. Becoming better may include adding more muscle, having less body fat, containing less subcutaneous water, improved posing, and better stage presence.

What Motivates You To Follow A Healthy Lifestyle?

Weight training and cardio relieves a lot of stress. The more progress I make, the more motivated I become. Bodybuilding is not something that occurs during a 12 or 16 week pre-contest period leading up to a show. Bodybuilding is a lifestyle. There is no off-season.

What Made You Want To Achieve Your Goals?

My training partner's unexpected death at the age of 36 really hit home and put things in my life in perspective. Life can be short and dreams cannot be realized if a person is not taking action to achieve the dream or goal.

What Are Your Future Bodybuilding Plans?

My 2011 plan is to compete in three shows: The Gaspari Classic in June, Masters Nationals in July, and either the Dexter Jackson Classic, Coastal USA, or North Americans. In a few years, I plan to retire early from my current job, and work in the fitness industry fulltime.

Rick Prince.
+ Click To Enlarge.
Rick Prince.

What One Tip Would You Give Other Bodybuilders?

Never give up on your dreams. Hire a reputable trainer to evaluate your physique, develop a training plan, and design a nutrition plan to get you started down the path to reaching your goals. Remember, if Tiger Woods, the greatest golfer in the world, needs a coach, bodybuilders certainly can benefit from a trainer/nutritionist as well.

Who Are Your Favorite Bodybuilders?

My favorite male bodybuilders include Dexter Jackson, David Henry, Lee Labrada, Brandon Curry, Peter Putnam, and Flex Lewis.

My favorite female competitors include bodybuilders Nicole Ball, Debbie Bramwell, and Yaxeni Oriquen, fitness competitors Oksana Grishna and Trish Warren, and figure competitors Heather Mae French and Jackie Hoppe.

What Features Do You Use On Bodybuilding.com?

Store, BodySpace, Video Shows, Forums.