To quote myself in Part I of “50 is the new 20”: “To successfully achieve longevity in bodybuilding and fitness, especially if the goal is to continue to improve the physique over time, you must be not only consistent, dedicated, and disciplined, but also intelligent and calculating in your efforts. In other words, your entire program must evolve as you move along to keep pace with the changes in the body and its systems that naturally manifest as we get older. You simply cannot expect to be able to train the same way you did 20 or 30 years ago and continue to achieve the same type of progress. In fact, in most cases, this approach will cause regression or injuries to occur.”
In part one of this article, my discussion centered around warm-ups, exercise form, training frequency and training volume. I will now explore some other vital areas of this topic, which will complete the blueprint for successfully navigating through your physical fitness program as you continue adding candles to your birthday cake.
Exercise Selection
That was then:
When I started lifting weights in my mid-teens, I had only one goal…to get BIG. I needed to build muscle and bulk because at 5’11.5 and 125 lbs., my pet hamster looked more threatening than me! After extensive reading and research, I discovered that bare, heavy exercises were the fastest road to raw size. My program was based on essential (mainly compound) movements such as squats, leg presses, deadlifts, bent rows, bench presses, incline presses, weighted dips, military presses, barbell curls, and skull crushers.
Unlike many misinformed beginners, I stayed away from the fancy machine and cable exercises and busted my butt with good old heavy metal. And let me tell you – it worked! I got bigger and stronger, and everyone around me took notice. Most people believed I was on the juice – and I was! Apple, grape, and orange were my favorites! However, after many years of training in this manner, I noticed that I looked more like a wrestler or football player than a bodybuilder. I was a mound of mass without shape or artistry. In addition, my joints were taking a lot of abuse, and I began to accumulate my share of aches, pains and injuries. But that was then…
This is now:
Nowadays, my goals are somewhat different, although I am still seeking more muscle mass (and always will be). However, more than anything, I am meticulously attempting to “sculpt” the perfect physique (as perfect as my genetics will allow).
I focus on refining every muscle group, including better overall shape, lines and tie-ins. I also seek better separation between each muscle and improved proportion and aesthetics. To accomplish these things, I now utilize many different exercises, as well as angles, grips, and stances.
I still include at least one basic movement per workout but will then venture towards more isolation exercises using all types of dumbbells, cables, and machines. In fact, I am constantly trying new ways to position my body and alter the angle of the push or pull to target a muscle or section of a muscle with laser-like precision. Don’t get me wrong, I still love to lift heavy and can still move prestigious poundage, but my challenge now is acquiring more size and creating a healthy, functional, and physically fit masterpiece.
Rep Range
That was then…
Just like my understanding that basic lifts manifested muscle most efficiently, I also came to believe that heavy weights and lower reps (4-5 or so per set) were the Holy Grail of mass-gaining. As I mentioned above, this approach worked for several years at least. However, after a time, I found that diminishing returns, progressive aches and pains, and nagging injuries began to take the place of ongoing progress.
But this did not stop me; I thought the solution lay lifting even heavier. The stronger a muscle, the bigger a muscle, right? Well, right and wrong. It took me years to finally embrace the fact that not only are muscles made up of different fiber types that respond uniquely to varied rep ranges, but also that our anabolic machinery needs to be stimulated through more than just one pathway if reaching your genetic potential is the goal. Yes, get stronger, but do so in many rep ranges – not just the one. But that was then…
This is now…
Over my many years as a bodybuilder and coach to hundreds of top athletes, bodybuilders, high-power CEOs and members of the entertainment industry, I have developed and pioneered several world-renowned training protocols (PRRS™, ESPX2™, and FTX2™, to name a few) that are based on the principle of both progression and variation. They work so remarkably well because they were created with the understanding that the human body is an amazingly adaptable machine and requires a wide variety of stimuli to progress in a continuous fashion.
Where in the beginning, my training was fairly one-dimensional, now it is utterly dynamic – utilizing a wide variety of rep ranges, lifting tempos, rests between sets, intensity techniques and more.
Every week, my goal is to attack the muscles in a unique manner and force the central nervous system to deal with a unique form of stress. Heavyweights still play a role but are only one part of a multi-faceted approach to hypertrophy, strength enhancement and functionality. This system has rewarded me with significant and steady gains in muscle, a lack of training-related injuries, and a far more challenging and enjoyable method of working out.
Focus and Concentration
That was then…
Without a doubt, since day one in the gym, I was serious as a heart attack and chock full of drive and intensity. However, although I always utilized a relatively strict form in most movements, I never really concentrated on the action of the muscle while it was working. My main goal was to move the weight from point A to point B under good control, but my mind was not necessarily focused on the mechanics of the exercise and how my muscles felt while contracting, lengthening and filling with blood. But that was then…
This is now…
As the years go by, I can feel myself developing a better and better connection between my brain and body. The old saying, “Put your mind into your muscle,” should not be taken lightly, as scientific evidence suggests that the more you think about the working muscle, the more fibers you will get to fire. And when you exhaust more fibers, you are on the road to igniting faster and more profound progress.
When I am performing a set, I drown out everything that is going on around me and make sure to feel my target muscle work through every inch of the movement – from the concentric to peak contraction and the eccentric to stretch. I call this “Precision Training,” as I literally picture myself as a machine – like the inner mechanics of a working clock. Every repetition is deliberate, meticulous, and precise, with my body locked into a position allowing me to zero in on precisely the area of a muscle I wish to focus upon. I feel that I am training on a higher (almost meditative) level these days, and I have no doubt it significantly contributes to my ability to improve my physique continually.
Not Getting Older- Getting Bigger and Better!
Unlike most sports and activities where age often hinders performance, when it comes to bodybuilding (or just building the body), I believe you can enjoy continual improvements well into your 50s and even 60s if you make the proper adjustments to your training and nutrition strategy.
What you need to do is work with nature and not against it. Listen to your body and pay attention to the signals it gives you. Understand that building the body is a lifelong process requiring a more sophisticated and targeted approach with each passing year.
However, never look at aging as a detriment, at least not when it comes to your physique. Consider that as time passes, you can continue to build more muscle, greater strength, enhanced fitness and improved functionality, which is about as close to “the fountain of youth” as one could ever hope to get.
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