Bodybuilding For Babyboomers # 27
Countless articles are written about motivation, where to seek it and how to keep it. But, what about those few that are found hitting the gym and pumping iron through snowstorms, holidays and adversity?
Countless articles are written about motivation, where to seek it and how to keep it. But, what about those few that are found hitting the gym and pumping iron through snowstorms, holidays and adversity? From waiting for the gym doors to open at 5 am to giving the nod to other gym rats you pass each day, we applaud your efforts to make resistance training a part of your daily routine. In your efforts, as baby boomer lifters, you walk a path chosen by few. Your dedication to lifting allows you look and feel far younger than your biological age. We dedicate this article to YOU; the lovers of the iron that just keep striving for a higher level and help lead the revolution to redefine the aging process.
Army LTC David Mullins, you make us so proud! In spite of a heavy travel schedule, three children, and a beautiful wife, you still find time to get in some awesome workouts that would put young men more than 20 years your junior to shame. David competed in the first AST World Championships in 2001 and the Lackland, Texas Bodybuilding contest in November. David maintains a clean diet, full of nutrient-dense foods and supplements with AST VP2.
It would have been easy for this Lieutenant Colonel to throw in the towel and give up when his young son was diagnosed with a serious medical condition. But, David's inner strength propelled him forward making him stronger physically and emotionally to deal with the crisis at hand. David, we sleep soundly each night knowing that you are the very best of what the US represents.
But, where would David be without his awesome training partner, Master Sergeant, Marty Hilliard? Each man pushes the other to a higher level. And yet, both David and Marty give one another the space needed when a personal crisis takes hold. They are on the same team both at work and at play. Rumor has it that these training partners will be entering another bodybuilding contest later this year. Although Marty is preparing for retirement next year, he still maintains a rigorous training program.
Here's what the training team of David Mullins and Marty Hilliard do to help create their legendary baby boomers physiques.
As for diet and training, well since we travel so much my mainstay is a lot of protein powders and bars, since eating in the airport isn't all that great. We do carry our little cooler around with can tuna, chicken, rice cakes, creatine and glutamine. We try to get at least one good solid meal in for lunch which is normally the time that we have our highest carbs.
Training is simple, any gym that we can get to, we use. We cycle our training, from heavy 4-6 reps for about 12 weeks, then we go into a higher rep scheme 8-10 normally still using compound movement exercises. We just put the twist of higher reps lower weight. Currently we are doing a micro cycle, one week of high-high reps 15-20, next week will be 8-10 then the week after 4-6 heavy weights with the last week being a total body workout for 8-10 reps. Four day, two on, one off and two on again. Then we will repeat the cycle.
We are continuously revising and trying new programs and techniques out, always trying to keep our bodies and muscles in a state of confusion, hopefully, which leads to growth.
Marty and David have found the key to successful long-term lifting by creating a periodization program that works for them. By creating cycles of training, this dynamic Army lifting team is able to maximize results while minimizing injuries. As you can see they are allowing ample days off in their weekly resistance-training program, which is critical for avoiding overtraining.
Training partners work very well for many teams. We recently heard from a husband and wife that have SEVEN children. As marital partners, they support each other's efforts to improve. Robert and Mary are true teammates and training partners.
This baby boomer couple has demonstrated that burning more calories than consumed leads to weight loss.
They burn calories through running and adjust their carbohydrates down when striving for more muscle definition. Here's Robert and Mary's plan for achieving their Legendary Physiques.
At least 5-or-6 meals with small portions per meal. Proper nutrition for each individual is individual and should be the responsibility of the one training. The way we look is 60% of what we eat and 40% is how we maintain our bodies.
Every 5th or 6th day is a high carb day. Carb up days are days with good clean carbs, not all kinds of sweets and candies etc. Remember to take into consideration how many calories are consumed on your carb up days. You don't want to ruin the hard work you put in. Other days must be high protein and low carbs.
Use Glutamine for workout stress recovery and keeping lean mass.
Use Xenadrine NRG for thermogenic fat burner before cardio.
Use Creatine cycling for gaining mass. (only cycle Creatine in 10 week cycles)
Robert and Mary's training program includes:
Basics are Presses, Squats and Deadlifts, Benches using machines, Dumbbells and Barbells. Pull-ups, Push-ups and Dips. (include reverse chins grips)
Training rotation is important because of muscle memory. The muscle becomes accustomed to the same weights and movements. Muscle is not made in weight lifting. Muscles are torn down in weight lifting and cardio. New bigger muscles are created in the RECOVERY process. So rest and recovery is key to the process. Change or cycle your training ... This is according to the Olympic training of Canadian Charles Poliquin.
Congratulations to baby boomer couple Robert and Mary for understanding that cycling workouts is the key to success. While critical for those of use over 40, Poliquin's principles of cycles in training provide a solid lifting foundation for all age groups. This training and marital couple has found the key to balance in their life. Training smart, fueling workouts with sound nutrition and adding cardio to their routine leaves this couple with the energy necessary to raise seven children. Seven children?.how do they do it? Need a little more motivation to get to the gym? Robert is an avid lifter in spite of a diagnosis of cerebral palsy.
[Diane: FYI. While Richard and I talk bodybuilding and nutrition for hours on end, we DO NOT train together. We are happy to walk through the gym doors together and then go about our business separately.
Richard: Why don't we train together? We would get in each other's way! We have different goals and different needs in the gym. Yet we inspire each other to do our best. Can anyone ask for more?]
Reader, Bill Long has found the fountain of youth in lifting. I am involved in bodybuilding because it is a great anti-ager! I look at other people my age. It's hard to believe how they let themselves go.
People need to make at least some time for this important anti aging work, to get them the quality of life that they want. I guess things can get in the way of taking care of yourself? kids, job, friends, status. I am a Quality Manager for a large steel company. I have an 11 yr old girl and 18-year-old son.
My training routine is a split like:
Mon, Chest and Triceps
Wed, Legs and Abs
Friday, Delts and Calves
Sat, Back and Biceps
I do cardio almost every day, to varying degrees depending on how demanding other parts of my life are. My greatest struggle is learning the details of when is it too much, particularly heavy weights. My legs get so sore sometimes that my whole body is tense for three days.
I like your ideas and section of the magazine. Some of the guys are so huge. They seem to have a different objective or working paradigm. I am not going to be that large, but it is a really important part of my life and I achieved a lot with lifting.
So, it seems like there is a disconnect between most lifters that I know and the media. Because somehow the guys in the media get HUGE. Most of us work hard get results, stay lean and are happy. But we wear regular clothes and live regular lives. That's why I can kind of connect with your articles. The objectives of older bodybuilders are more like mine.
Richard: Bill raises some interesting issues with regard to the current state of bodybuilding. Many of you that follow our column do so because our objective is to find a balance. And yet, the sport of bodybuilding has become one of extremes. Baby boomers, we want you fit and yet injury free so that you can enjoy the benefits of a sport with so many anti-aging qualities. Take the essence of bodybuilding from years ago where the goal was symmetrical lean muscle mass that improved a physique and create a resistance training program with aesthetics in mind.
We would like to hear from you! Send us your baby boomer views on the current state of bodybuilding and we will publish your comments in an upcoming article.
Diane: Kevin Lucas contacted me last year with some questions regarding certification programs through ISSA. Kevin was the inspiration for this article, as I wrote to him and asked what strategies he employed to stay motivated.
I am 42-years old, and have been athletic throughout my life. I returned to the gym in 1996 after my second girl was born I weighed in at a solid 185, lean and fit but way to thin for my liking. Since 96, I've taken my frame to 248-pound at last check 10% BF.
This journey was self-imposed, and will continue until I can no longer grip the dumbbells. Over the years I have read all I could on fitness, nutrition, etc and today get great satisfaction in training a few fine clients on their search for a fit and toned frame.
I train for myself, and always have. If the desire is not deep seeded then continual progress will not occur.
My Routine (Typical)
Anaerobic training 4 days out of a seven-day cycle.
Cardio: Off-season, very light cardio as I try to keep as much mass as possible. 2 short sessions a week. Spring / summer: up the cardio to 2 40-minute sessions per week.
Quads, Hamstrings, Calves
Shoulders, Traps, Abs
Very simple but effective for me. My body would be classified as true Ectomorph. Without heavy calories and clean diet my weight goes down quickly. I try to maintain approx. 4600-5000 calories a day, broken up into 6-7 meals. Quite the task, as you know.
Keeping it going. I love training and fitness, if I could support my girls and feed the dog with training I would do it full time, it is truly my passion. Motivation for me comes from self-satisfaction, and the desire to be my best, all quite selfishly for me. Motivation has never been a problem.
Life in general throws you curves sometimes, which cause bumps in the training road, but as I'm sure you have done, we just adjust and move on. Sometimes I have to train at 9 p.m. instead of 5 p.m, no big deal, as the body likes change. The key is to never let it keep you out of the gym. The gym is a sanctuary for me.
Richard and Diane: We love to lift! We talk lifting, write about lifting and study lifting. We challenge lifting techniques, and we let lifting challenge us. Like Kevin, our motivation levels are always high as we love all aspects of this sport. We will need to be carried out of gym many years from now. As much as we love lifting for ourselves, we really love inspiring others to lift and watching them in turn do the same. Thanks for sending in your inspirational stories!
Richard and Diane
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So many of you wrote in and inspired us with your stories that we regret we couldn't include more. But we will do a follow-up article in the near future. So keep those emails and stories coming if you want to be included in our next feature article about our legendary baby boomer readers. And yes, even if your story has not yet been featured, you may still be included in an upcoming article here on Bodybuilding.com or in another venue that's currently in the works via Legendary Fitness, LLC. Click here for additional information. Please remember to add your name, city and tell us about your training program and motivation level.
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Copyright 2003. Diane Fields, Member. Legendary Fitness, LLC. All rights reserved. The advice given in this column should not be viewed as a substitute for professional medical services. Before undertaking any exercise or nutrition program, Legendary Fitness, LLC advises all to undergo a thorough medical examination and get permission from their personal physician.