AGELESS BODYBUILDING PART 3

 

The Ageless Bodybuilding System
Part 3
The "Base" Full-Body Program

The great John Grimek is another "old-time" bodybuilder who was AGELESS.  Grimek trained hard, and looked good on up into his '70s!  He was also a fan of full-body workouts as presented here.

Before reading this program, please read PART 1 and PART 2.  If you want, though it's not necessary, you can also read my more recent post on "Ageless Bodybuilding for the Young," which will give you some ideas for how to use these programs (assuming you would want to) if you are younger than the intended audience.

This program also assumes that you have done the "break-in" program that I recommend.  The "break-in" program is essential, especially if you are just starting out as an "older" bodybuilder or if you have been doing split workouts for most of your lifting/'building career.  If that's the case, then the "break-in" program will really help you prepare for this one.

My Ageless Bodybuilding System (AB for rest of post) will have two "base" workout programs.  The first—outlined here—revolves around the "typical" 3-days-per-week, full-body program.  The second—which will be outlined, most likely, in my next AB post—revolves around a two-way "split" program.  These two base programs will have plenty of variation built into them so that, theoretically at least, you could do them for the remainder of your lifting career if you so chose.  As I have written in past articles on a myriad of different training programs, the "best" workout programs have a combination of consistency and variation built into them.  Take Westside Barbell, for instance; one of the best training programs on the planet for powerlifters, and probably the absolute best for "equipped" lifters.  Westside works because the system—the template that is used—never changes, but there is absolutely tons of variety naturally built into it.  This means that the Westside powerlifter can train using the same template for years on end, if he wanted to, and NEVER deviate from it.  And just for a little self-promotion, the same thing can be said about my "Power Volume Training" program which is a combination of Westside and "Russian" style training that uses the same base template with no deviation, but with plenty of variety built into that base.

So the two "base" programs here can be looked at the same way, however for those of you who do want more variation, don't worry, I have been working on a multitude of other training programs that can be plugged into the AB system when you just want some more variety.  For instance, at the moment, I am currently experimenting with a double-split program for the ageless athlete that a couple of guys I work with have already had success using.  (A double-split program involves two workouts on each training day, an AM and PM session, working the same muscle groups at each session.)  As good as I think it may be, it's not ideal for a lot of lifters simply because you have to go to the gym twice each day, which is simply impractical for most.  Which means, although it is good, there is no need to do it.

Okay, with all that out of the way, let's look at the specifics of this program:

Not to beat a dead horse but please make sure at the very least you read PART 1 in this series, as it will help with questions regarding the exact why and how of rep range and exercise selection.

Although this is a 3-days-per-week, full-body program, each day will have a specific emphasis.  Day One will be a leg emphasis, Day Two will be an upper body push emphasis, and Day Three will be a lower body pull emphasis.

The 3-Days-Per-Week BASE Program

Day One - Leg Emphasis

1. Front Squats: 4 sets of 16 reps.

For this exercise, you can do either barbell front squats (if they don't hurt) or, what I prefer, front squats holding a dumbbell or kettlebell on your upper chest (almost neck area).  And another option is to do them with bands.  However you choose to do them, do a couple of warm-up sets first (sets listed are "work" sets), and then pick a weight where you would fail somewhere around 22 to 24 reps.  This doesn't have to be an exact science, nor should it be, but just make sure that you have several reps left in the tank, with the exception of the last rep, which MIGHT be a little tough.

2. Walking Lunges: 4 sets of 20 reps (10 reps each leg).

For these, carry dumbbells or kettlebells if you need additional resistance but don't use a barbell, as that can be too hard on an ageless bodybuilder's spine.  I often do this exercise without weight, but while going up a steep hill, which is also great as you always want to do at least some of your training outside.  You shouldn't need any warm-up after the front squats.

3. Incline Dumbbell Bench Presses: 3 sets of 8-10 reps.

For these, use dumbbells that would allow you around 14 to 15 reps before you reached failure.  Focus on getting a good stretch and a solid contraction at the top.  Do one or two warm-up sets as needed.

4. Wide-Grip Chins: 3 sets of 8-10 reps.

If you can't do this exercise with your bodyweight, then use a band (wrapped around the bar and under one of your legs) in order to be able to get at least 8 repetitions.

5. Seated Dumbbell Curls: 3 sets of 8-10 reps (each arm).

Do these seated at the end of a bench.  Keep your head and chest upright, with your chest "poking out" in order to keep pressure off of your lower back.  Once again, do warm-ups as needed.

6. Leg Extensions: 2 sets of 16-20 reps.

After a few exercises for your upper body, it's back to legs and the only real isolation movement for the day.  If you need a warm-up, then do 1 set of 20 to 30 reps with a lighter weight before commencing with your 2 work sets.

7. Standing Calf Raises: 4 sets of 30 reps.

Perform these with your toes on a block, or any other kind of heightened surface, and make sure you get a deep stretch followed by an intense contraction at the top.  You may not even need additional resistance at first.  Once you do, either hold dumbbells at your side, or use a resistance band.

8. Hanging Leg Raises: 3 sets of near max reps.

These may be tough for you at first, but simply do as close to as many reps as you can on each set.  Once you are able to do, say, 20 reps on each set, it's perfectly fine to add ankle weights or a resistance band to your ankle for additional tension.

Day Two - Upper Body PUSH Emphasis

1. Bulgarian Split Squats: 3 sets (each leg) of 10-12 reps.

Even though this day will emphasize your upper body pushing muscles, I still want you to begin each session with a squatting or other leg exercise.  Leg exercises are often the hardest exercise you will do for each day, and I have always been of the opinion that you should always begin with the toughest movement.  Once you have it out of the way, everything else is easy-breezy, or, if not that, at least easier than the leg exercise(s) you just did.  As with Day One, warm up as needed for this exercise.  For additional weight, then feel free to use dumbbells or kettlebells (held in hand) as needed.

2. Flat Dumbbell Bench Presses: 4 sets of 8-10 reps.

For this exercise, do a couple of warm-ups, and then move directly into your 4 working sets.  Use a weight where you would fail somewhere between 12 and 14 reps for all work sets.  For these, assuming your shoulders are still in decent shape, keep your elbows at the same angle as if you were utilizing a barbell.  Get as deep of a stretch as is comfortable, then a solid, hard contraction at the top.

3. One-Arm Overhead Dumbbell Presses: 3 sets of 8-10 reps (each arm).

Assuming your shoulders are in decent shape (skip this and other overhead presses for the time being if they are not), do this exercise for 3 work sets (after warm-ups) with a weight where you would typically reach failure somewhere between the 12th and 15th repetition.

4. Wide-Grip Chins: 3 sets of 8-10 reps.

Perform these the same way as on Day One.

5. Decline Push-Ups: 3 sets of 15-20 reps.

For these, you may not need any additional resistance.  If you do, then hold a resistance band under your palms, with the band wrapped around your back.  Do NOT add extra free weights to your back in order to keep compression off your spine.

Keep your feet elevated on a bench or a chair.  This will mimic an incline press, and works your upper chest in a more direct fashion than regular push-ups.

6. Standing Resistance Band Curls (or Cable Curls): 3 sets of 10-12 reps.

This is your sole biceps exercise for the day.  Utilize a weight where you would typically reach failure somewhere between the 14th and 16th repetition.

7. Skullcrushers supersetted with Triceps Extensions: 3 sets of each exercise for 12-14 reps.

Your triceps make up 2/3 of your upper arm size—as compared to the 1/3 for biceps.  So even though you've already indirectly worked your triceps with a couple of different chest movements and an overhead press, I want you to superset these two exercises for maximum development.  For the skullcrushers, this is one of the few exercises where the barbell is still a good choice for the ageless 'builder.  The triceps extensions can be performed with either cables or resistance bands.

8. Hanging Leg Raises: 3 sets of near maximum repetitions.

Perform these the exact same as on Day One.

Day Three - Upper Body PULL Emphasis

1. Dumbbell Squats or "Old-Fashioned" Barbell Hack Squats: 3 sets of 10-12 reps.

If you have access to a barbell, and know how to properly perform them, I'm a fan of the barbell hack squat, a decidedly "old-school" lift that totally fries the front of your quadriceps, and also keeps tension off of your lower back, which means it's another good barbell choice for older bodybuilders.  If you can't do them properly, or find holding a barbell behind your back very uncomfortable, then opt for dumbbell squats.

After warm-ups, work your 3 sets with a weight where you would typically fail somewhere between the 14th and 16th repetition.

2. Dumbbell Deadlifts, Kettlebell Deadlifts, or Resistance Band Deadlifts: 4 sets of 8 reps.

I believe the older bodybuilder should stay away from heavy barbell deadlifts, but you still want to find a way to get in this growth-producing, muscle-inducing back exercise if at all possible.

And, please, don't think you're somehow the anomaly that can somehow get away with heavy barbell deads after the age of 50.  Don't get me wrong, those guys are out there.  But they're probably not YOU.

20 years ago, I probably would have said something different, since I could deadlift over 600 lbs in the 181 lb weight class.  Even ten years ago, when I was turning 40, I would still pull as heavy as 500 on a regular basis.  But now, my body just can't handle it, and all that ultra-heavy deadlifting has caused me constant back problems since.

Okay, enough preaching.  Just make sure you use a weight where you would probably reach failure on about the 12th repetition.  Warm-up with 2 or even 3 sets if needed.

3. Incline Dumbbell Bench Presses: 3 sets of 8-10 reps.

Perform these in the same manner as on Day One.

4. One-Arm Dumbbell Rows: 3 sets of 10-12 reps (each arm).

After a couple of warm-ups, select a weight where you would reach failure somewhere between, you guessed it, the 14th and 16th repetition.

5. Cable Curls or Resistance Band Curls: 4 sets of 8-10 reps.

After a couple of warm-ups (you may only need one at this point), use a weight on all your work sets where you would reach failure typically between the 12th and 14th rep.  Make sure you are standing far enough away from the cable "stack" or the insertion point of the resistance bands so that you are getting a deep stretch at the bottom of the movement.  And this is the perfect exercise to really contract your biceps hard at the top of the movement.

6. Dumbbell Pullovers: 3 sets of 15 reps,

This is another "old-school" movement that a lot of the classical bodybuilders believed "expanded" the rib cage.  Whether it does that or not is up for debate, but it does provide a hell of a stretching movement for your lat muscles (and, indirectly, your triceps).  No need to go too heavy on this one; just concentrate on getting a good, deep stretch.  Use a weight where you may reach failure around the 20th rep.

7. Incline Dumbbell Curls: 3 sets of 10-12 reps.

Now that you have a deep stretch in your lat muscles, you are going to get a deep biceps stretch, as well.  Use a steep incline bench, but not so steep that you are almost sitting upright.  You want your arms to hang at your side, and your biceps to really get a good stretch at the bottom position.  As with the other biceps exercise, make sure you really try to contract at the top.  After warm-ups, use a weight where you would fail somewhere between the 14th and 16th rep.

8. Hanging Leg Raises: 3 sets of near maximum repetitions.

Perform these the exact same as you did on Day One and Day Two.

Final Thoughts

Okay, there you have it—the "base" full-body program, which some of you may still have some questions about, so I will do my best to answer them.

First off, I recommend only using the exercises that I listed, at least to start with.  Now, if you know that some exercises work better for you; by this, I mean, you may have been training already for well over 30 years like myself, so you know what exercises work for you and what ones don't.  But if you're not in that boat, then stick with the program as is.  And if you do select a different exercise, then stick with that exercise for the remainder of this program.  Sticking with and utilizing the same exercises week after week will ensure you that you are getting stronger as the program goes on.  And you will know this because you will see the results.

Use this program for anywhere between 6 to 8 weeks before moving on to a different program.