- Name: Rick Waters
- E-mail: email@example.com
- Age: 51
- Where: North Cyprus
- Height: 5'7"
- Weight: 185lbs not competition weight.
- Years Bodybuilding :22
- Favorite Bodypart: Triceps
- Favorite Exercise: Cable Triceps pushdowns
- Favorite Supplements: Whey Protein, Multi-vitamins & Glucosamine
How Did You Get Started?
Through a sport injury in 1986, I suffered a severe rotator cuff injury. Following a number of treatment by my physiotherapist, he recommended that I see a professional trainer in a gym to help me with my shoulder rehabilitation, as my arm mobility was very limited.
When I entered into a basement gym, typical bodybuilder's environment, it was like entering into another world back in time. From then onwards, my world of training changed. I dropped my previous sport, and just enjoyed my new world of weight training/bodybuilding. Being helped by an ex-Mr. Universe, and several times British champion, Roy Parrot, had greatly influence me. I had no idea of what bodybuilding was about.
After a few months, he was telling me stories of his competitions days, and showing me pictures of these events, it was a great. It was through Roy that I started to get bit more interested about bodybuilding, and I was really enjoying my training as I could see little changes occurring on my physique. He took me to a local charity bodybuilding contest, held on Canvey Island, Essex, UK in 1988.
Seeing these physiques on stage impressed me. So, from that point on I started to focus on getting myself ready for a show with the help and guidance from Roy, I had a lot to learn. Year on I did my first contest and came in 4th place. My second competition was in 1990, and finished in 3rd place at the same charity contest on Canvey Island. In 1991, I competed in the WABBA South East Novice, and was place 2nd; this qualified me for the Britain, which I won.
Soon after I put my competition on hold, as I got married, and concentrated on my career, but I was still training hard, with the thought that one day in the distance future I will compete, probably in the Masters class. It wasn't till 2001, that I met up with an old friend Mike Williams, who asked if I was still competing, and said I should consider doing a local ANB competition, in Broxbourne.
So I prepared for the show, and it was brilliant, I felt really good once more about my physique, knowing that I still had a long road to travel, especially with my legs that I needed to improve on. Anyway, I won my class, Masters, and was given the invite for the Britain. The Britain experience was yet again another fantastic experience. I ended up as runner up to my good old friend, Mike Williams. I haven't looked back since.
What Workout Plan Worked Best For You?
I like to have variety in my training, so I tend to train, heavy and intense, or doing high REPS up to 25, and once in while I will throw in very very slow reps routine.
My training schedule from Monday to Friday, started at around 06:30 am, and went for an hour and half. Giving me the weekend to relax and chill out with my family.
I keep my total number of SETS per body part to around 12, and will exercise for either 3 or 4 sets. My reps range from 6 to 25, based on my program, heavy or high reps.
After, maximum of 6 weeks, I will change my routine around, again helping me to keep my training varied and interesting. With so much source of information on the internet, it's great to read about other competitors training plans, and sometimes I will add a part of their routine into my plan.
My current 5 days a week program is as follows:
Monday: Routine 1 - Chest & Biceps
- Incline Bench Press - 3 sets
- Cable cross overs - 3 sets
- Flat Bench Press - 3 sets
- Pullovers - 3 sets
- Seated concentration Curls - 3 sets
- Cable curls - 3 sets
- Dumbbell curls - 3 sets
Tuesday: Routine 2 - Legs & Calves
- Front Squats - 3 sets
- Hack Squats - 3 sets
- Single leg extension - 3 sets
- Lying Leg Curls (both & single legs) - 3 sets each
- Adductors machine - 3 sets
- Abductors machine- 3 sets
- Calf raises standing - 4 sets
- Calf raises seated - 4 sets
Wednesday: Routine 3 - Shoulders & Traps
- Behind Head Shoulder Press - 3 sets
- Lateral Dumbbell raises - 3 sets
- Front Dumbbell raises - 3 sets
- Dumbbell rear raises - 3 sets
- Upright rows - 3 sets
- Barbell shrugs - 3 sets
Thursday: Routine 4 - Back & Tris, Abs
- Wide grip Lat Pulldowns - 3 sets
- Seated Cable rows - 3 reps
- Close grip Pulldowns - 3 sets
- Wide grip Chins - 3 sets
- Close grip press - 3 sets
- Reverse grip cable Pushdowns - 3 sets
- Standing Cable Pushdowns - 3 sets
Start again with Routine 1 - Chest & Biceps. The following Monday I will carry on from Routine 2 and so on...
- Incline Sit-ups - 1 set of 100
- Cable Crunches - 3 sets
- Hanging Leg Raises - 3 sets
- Seated Twists - 3x100
I will add my Abs workout when I can, depending on my time frame.
What Nutrition Plan Has Worked Best For You?
I tend to keep my diet plan as simple as possible with variety. I was very lucky when I was growing up, due to my mother's Oriental background; she would always cooked chicken, rice and vegetables, which I love. So, I owe a big thanks to my mother on giving me the grounding to my diet.
Throughout the year, I will keep to my main source of protein to a high level, 40% - 50% of my intake, which would be from chicken breast, egg white, and tin tuna. I will consume Whey Protein Powder after my workout, or when I am short on time or food.
I tend to stick with my usual carbs that I have normally during my competition preparation, keeping to around 40% - 45%, providing that I can get it here, which will be brown pasta, rice etc. but the quantity will be larger.
When I start getting ready for my contests, which is normally out from around 12 weeks, and at this point I will assess my condition to determine my carb allowance. In my allowance, I will have the usual Brown Rice, Pasta, Jacket potatoes, oats and rice cakes, with vegetables like Broccoli, and will add onions, chili's and peppers to spice it up slightly.
I will closely monitor my day to day intake, adjusting my Protein and Carb allowance accordingly on how I am looking in relation to the contest date. Unfortunately for me, fresh vegetables are only available in the winter months here, so during my preparation period, I have to rely on frozen vegetables, but on the plus side, we have lots of fruit to choose from. Of course I don't forget my healthy fats, and consume plenty of water.
What Supplements Have Given You The Greatest Gains?
Why do you love Bodybuilding?
I am very proud of how look for my age, I truly believe that it has been credited through my bodybuilding life style. The discipline, confidence and inner strength that It has given me has been enormous and it has been influential in my working and personal life.
From my years of bodybuilding training, I have learnt and still learning more about myself. I have participated in other sports, but they have never given me the same exuberant feelings as I have experienced from bodybuilding.
Even though I started late in life for bodybuilding, it just goes to show that it's never too late and that you can start at any age. It is the way of life that I love and enjoy, with the personal challenge with oneself to constantly keep improving your physique is fantastic and exciting. When you see the changes occur it is overwhelming.
What Are Your Future Bodybuilding Plans?
I am still looking on improving my body parts, and to help others who want to travel down this exciting and challenging path. Living in North Cyprus has limited my involvement in the competitions back in the UK, but I plan to compete as long as possible. We are planning to return back to the UK, which is good news for me; this will allow me to resume my involvement in the regional competitions once we are settled.
What One Tip Would You Give Other Bodybuilders?
Believe in yourself, that you can achieve your goals. Plan out your goals, and stay focused, ensuring that they are realistic and achievable.
Train hard, sensible and enjoy the ride. Your training time is precise, so use your time wisely and don't get distracted by others.
Who Are Your Favorite Bodybuilders?
Eugene Sandow, a great individual who inspired and initiated the foundation of the physique cultural from the 1890's, to where we are now.
The modern day bodybuilding professionals Steve Reeves, Arnold Schwarzenegger, Frank Zane, Shawn Ray and Dorian Yates. However, I have always favored and looked up to a local bodybuilder in Essex, UK, who sadly passed away in 2006, Mike Williams. He was my inspirations as he was one of us, an amateur, even with his many world championship titles under his belt.
He exudes passion, warmth and the love of bodybuilding to anyone who wanted to talk about the past and present. A true gentlemen and a great ambassador of bodybuilding.
There are so many other excellent past and present British Champions and others around the world that are my favorites, the list would be too long for this page to name them all.
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