Weight Trainer

and longevity warrior …

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Longevity Warriors use bodybuilding as a sensible component of living long. Click the link above to visit the new bodybuilding page.

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14 Responses to Weight Trainer

  1. Howard Veit says:

    Steve, I have done both bodybuilding and triking, but now train 5-6 days/week on the trike. I am 72. What schedule do you keep to do both. What bodybuilding routine is your favorite? My schedule was upper body Monday and Thursday, lower Tuesday and Friday. You are motivating me to get back into being again.

  2. Trike Hobo says:

    Hello Howard,

    This is currently my 47th year of bodybuilding, and with anything one chooses to do over the course of an adult lifetime, interest and intensity are subject to waning now and then. Motivation is indeed a key factor, especially considering the amount of physical and mental effort necessary to engage intense physical actitiy such as this.

    I have employed many different training schedules over the years, ranging from standard full-body workouts three alternate days per week, all the way to sophisticated split routines while training five days weekly. I have always chosen to rest on Saturdays and Sudays, which I intuitively felt my body needed to make the best progress. Bodybuilding requires substantial rest periods and nutrition so that the musculature can rebuild stronger and larger than before. Over-training is a common occurrance amongst the younger and inexperienced trainees.

    There is no favorite bodybuilding routine for me. I simply enjoy the moment of whatever routine or exercises I am using. I have found that variety is a key component in my continued progress, keeping the body off-balance, not knowing what to expect. By doing this, gains continue, as does the highest chance of remaining motivated decade after decade. My friend Jim Morris, who I met about the time he won the 1973 Mr. America contest, is now 79 years old (seven years ahead of you), and he still maintains a championship physique even a 20 year old male would be proud to have. Interestingly, he is vegan. There are other bodybuilders I have personally known from the grand heydays of the 70s who also maintain their incredible physiques and health, Frank Zane among them. The good news is that bodybuilding is an ageless endeavor, one that points out the foolishness of the common American Age-Crutch excuse (“age is responsible for decline, and there is nothing I can do about it”). Bodybuilders know very well that it is one’s personal commitment to physical excellence that is the determining factor!

    I have no schedule for triking. I ride when I get the itch, or when I have someplace to go (I own no car). Triking for me is a fun way to get around, and also occasionally compete with roadies for speed. It just happens that triking contributes loads to my ideas of maximum functional longevity, so all the better! If I were “into” fast cars (which I used to be), that would not contribute to life, but fast trikes are a different story. I can go fast and have fun while enhancing my body at the same time.

    My mind always seeks challenge, and recently I created a split routine I just began to see how it goes. This keeps my interest level sky high, ratchets up the fun-factor several times, and brings about new gains that any bodybuilder loves to get. I used to follow the tried and true schedules of splitting (chest, shoulders, back one day – arms and legs the next, for example). Years ago I also developed a push/pull routine when I owned my gym. All these split routines have merit, but they also have signficiant downsides: The overlap of arms being blasted daily was not a good thing for best gains (you can’t work chest without working triceps, nor back without working biceps). So, I concocted a variant that may prove interesting.

    Here it is, simple – in fact so simple, it may seem unproductive at first. We shall see, but if this first week is any indicator, I believe it will be a new path to improvement. I am working out only three days per week, Monday, Wednesday, Friday. On Mondays, I train chest and back. On Wednesdays, I train shoulders and legs. On Fridays I train arms (triceps & biceps). Every training day, I begin by training abdominals and lower back (spinal erectors), the core of my body.

    Here is my thinking: No muscle is overworked by hitting it every day, or every other day, to where it cannot rebuild sufficiently and efficiently. Recuperation time for each muscle is maximized, thereby maximizing the gains. Monday’s chest and back also brings the arms heavily into play, thus the arms are not again stressed in a big way until Friday (true, certain shoulder exercises, such as the overhead DB press, work triceps, but this is minimal). Essentially, with this routine, my arms are blasted twice weekly, separated by 2-3 days each time.

    Wednesday’s shoulder and leg workout is unique, not really incorporating chest, back, arms, or legs in any significant manner. The reality of this workout also includes shoulders being worked on Monday’s chest and back day, so, with the exception of legs (which also get heavily worked on the trike), shoulders are also being trained twice weekly, just like arms. A total rest day in between allows my mind to reignite for the next training session.

    Essentially what I have attempted to do with this new idea is give each bodypart more or less its own day, with no overriding stresses from auxillary exercises that also incorporate the muscle before it has had a chance to fully rebuild itself. So far, I have experienced very deep soreness in the bodyparts as expected (and wanted), so the routine appears to be doing its job. Full coverage nutrition and ample rest and sleep complete the rebuilding process. This is a science for me.

    The reason I work chest prior to back on Mondays, contrary to popular belief that the largest bodyparts must be trained first in time, is that I wish to accentuate the chest results for a while (my back responds quicker and easier), so I wish to train chest when fully fresh, right after my ab/spinal erector warm-ups. My chest is not currently up to snuff compared to what it could be, and what it has been, thus I shall remedy this deficiency to sculpt my body back into what I desire. As my friend Jim Morris has always contended, we are sculptors, and our bodies are our art forms, to do with as we please. The degree of control we have over this is amazing!

    For the past several years, since 2006, I have thrown myself into my writing pursuits, and since 2009 into my triking pursuits, thus my bodybuilding has seen a slight stunting in progress compared to other times in my life. Our thoughts in our heads tell us many stories during our times here, but I have once again realized (and in a big way this time around) that maximizing my functional longevity MUST be prioritized on the highest order – all other pursuits clearly must follow, for if my health faulters, so do all the other things that make up what I call “my” life. I train now for this maximization of life, still achieving notable muscular size, but not with the former goal of prior years to be the biggest and strongest fellow in the gym. I no longer compete, yet I have the mind of a competitor still, having done so for so many years, and this is what I bring to my training each and every workout.

    All around me daily, and through my associations with my writings, I witness folks who honestly believe they are victims of “old” age, and I am saddened because only their thoughts are dictating this erroneous mindset, and consequent physical deline, leading to huge medical expenses and many years of suffering prior to an early death. Bodybuilding offers a way forward that flies in the face of this traditional lazy American ideology, and, as you well know, it works wonders! I befriended many bodybuilders of the 1970s, trained with them, and shared our enthusiasms – most of us still continue to thrive in a world overrun with sickly people. Some of us are now in our eighties, many in our seventies, and a few like myself only in my sixties. Bodybuilding works! Period!

    Yes, it requires a mental commitment few are able to muster, but for those who do, the rewards keep on giving … long after everyone else of our “old” age has been laid to rest six feet under. Folks can say what they will, but you know what? I feel FANTASTIC every single day – full of immense energy – healthy – strong – and in better overall condition than at any other time period of my life thus far. Bodybuilding has taught me how to be a longevity warrior, to live long and finish strong – sure, my end time is coming, as it does for all of us, but I will not go out a sickly shadow of days gone by! I will make my exit in full warrior gear, doing what I know best how to do, and that is taking the bull by the horns and winning the day.

    And the other news is that I can still get on my 700 and blow the doors off cyclists of any age! Now, THAT is using my agro attitude in a really fun way! Yee Haa …

    See ya’ in the weight room and on the road! Catch me – I need the company!

    steve

  3. Howard Veit says:

    Steve,

    Thanks for the quick reply. I have been doing one activity or another for my entire life. In high school it was football, baseball, and track. After high school I started running, did marathons, and then took up cycling about 30 years ago. I have done weight training on and off during this period. About three years ago I started some serious bodybuilding and corresponded periodically with Frank Zane. I have read all of his books and generally follow his suggested routines.

    However, I phased out of bodybuilding when some friends challenged me to do some long-distance cycling events. I focus on cycle training to the extent that now I do anywhere between 200 and 300 miles per week. I seem to be a “one trick pony” and have a hard time concentrating on more than one athletic event at a time. I could probably not do triathlons, for example.

    Nevertheless, you are motivating me to get back into weight training as cross training for my recumbent cycling. I have to admit, that I never felt better than when I was hitting the gym at least three times a week. But when I got obsessed with riding my trike long distances I felt I needed to put every available training hour into riding. As a result, my upper body is not what it used to be and I need to correct that. The problem is that I’m afraid if I spend too much time in the gym my cycling will suffer.

    At any rate, thanks for spurring me on.

  4. Trike Hobo says:

    Frank Zane, and his wife Christine, once presented a seminar at my gym on a Saturday morning in the 1980s. They both spoke about training techniques and lifestyle choices to my male and female attendees. Frank and Christine had recently started Zane Haven in Palm Springs, California. They spoke for a couple of hours, answered questions for another hour, and then met with the members of my gym, providing individual advice, signing books and posters, and generally getting everyone fired-up to hit the weights come Monday.

    Here are a couple of photos. The first is yours truly with Frank at my gym. The second is trike hobo again, this time with Steve Reno, a very famous bodybuilder from the sixties and seventies, a student of Vince Gironda’s well-known Hollywood gym (Vince’s Gym):

    Steve Greene & Frank Zane

    Steve Greene & Steve Reno

    Regarding your concern that bodybuilding will hinder your aggressive trike training, I see things a bit differently. Not only will proper training not hinder your cycling, it will actually enhance it many times over! I work out three days weekly, about an hour and a half each session, for about 4.5 hours of weight training each week (Mon-Wed-Fri). With the new routine I am doing (explained in prior comment), my upper body is receiving plenty of growth stimulation to make up for what the trike lacks for upper body, and my legs are receiving only one day (Wed), allowing the trike riding to fill in the lower body gaps. This is a perk of triking: legs need not be trained so extensively at the gym!

    My suggestion would be to consider triking on Tuesday, Thursday, and Saturday, while weight training the other three days. Take Sunday off to allow a complete body rest in all regards, both physically and mentally, else chance the high potential of over-training. Sundays should be all relaxed and fun, full of super nutrition to support everything else your body is being asked to do.

    Another suggestion would be this: Weight train Mon-Wed-Fri at 10:30 AM, eat a high protein lunch at noon when finished, rest one hour or so, and then hit the trike around 2:00 PM or so, following up with a super nutritious evening meal to cap off the day. You can also trike on Tue and Thu, but if you do, skip Saturday. Over-training is more detrimental to progress than under-training, or training with mindfully aware moderation.

    The bottom line is this: If your cycling rises to this high place of prominence in your life, enhance it even further with the bodybuilding endeavors discussed here. Weight training will enhance EVERY portion of your life. When I go on my overland trike journeys, I do not train specficially for them at all. I just load the trike with my cargo (now ultralight), get on, and GO! I am strong from the start BECAUSE I train with weights regularly! If I were to let my progressive weight training fall by the wayside, my trike trips would also suffer the consequences! A powerful body excels in all things it does.

    I certainly understand how one activity can override another in life. My writings have done so to a certain extent. I have never stopped bodybuilding however, even though at times it took a backseat to other things. As we age, maintaining a fit body becomes more of a challenge, so keeping the total body workouts alive and well is critical over time. The body is a unit – to work only the lower portion of it extensively will lead to a weaker overall package.

    There is no doubt in my mind that your cycling endeavors will improve with a recommitment to bodybuilding! Fitness does not exist only within certain activities – it spans the full range – the fitter you are, the better you do at everything! Make the time to pump the iron, and you’ll be cycling well past the century mark (both in life years and road miles).

    steve
    PS: Here is a current photo of me on my trike. Speed and endurance are enhanced by the totality of my physical training reginmens.

    Trike Hobo on Wild Child

  5. Howard Veit says:

    Steve, thanks.

    You and Frank Zane look like ‘spring chickens’ in that photo. Frank and I are about the same age. He was born in June and I in March making me three months older. I know that he has had some surgery on his shoulder recently as a result of injuries from training. Talking about overtraining. I know he and Christine ride bikes. Perhaps he should have spent a bit more time riding and less time in the gym (:–.

    I like the idea of Monday/Wednesday/Friday in the gym and Tues/Thurs/Sat on the trike. As you suggested, I will try to design my weight training so that I hit the legs only one day per week. I like the routine you suggested and will give it a try.

    Since I am just getting back into it after a couple of years off, I will probably start with gradually increasing intensity full body workouts and switch to the more body part specific training after a few weeks. Does that sound right? The three day routine that you suggested is very similar to the one Frank Zane recommends in one his books that was my bodybuilding bible.

    I would like to train on the trike four days per week, so I’ll probably take one of the weight training days and do a double workout, the trike training being relatively easy. I do tend to overtrain at times, which is not only bad for my fitness, but for the rest of my life as well.

    I have been on a whole foods (vegan) plant-based diet since 2006. Vegetarian since 1985. I find the WFPB eating style gives me loads of energy and quick recovery so this regimen should be very doable. I may have to cut back a bit on total trike mileage, but I agree with you that this ‘cross-training’ will ultimately be more valuable to my body and fitness than necessarily just piling on the trike mileage. I log my miles on Bikejournal.com and fall into the ego trap of trying to keep my miles up among the top 50 riders. I haven’t achieved it this year, but last year I got a lot of ego gratification by being number 47 or so with 10,300 miles. Good for the ego, but probably not that good for my body.

    You talked about a high protein lunch between workouts on the days I do doubles. My protein intake is generally low, by most standards, under 10% of total calories per day. But I use VegaOne, a plant-based powder that has a decent amount of protein. I could have a green smoothie with vega between workouts.

    Your advice is greatly appreciated!!

    Howard Veit on ICE

  6. Trike Hobo says:

    Howard on ICE – great shot! Thanks for the link (I went ahead and inserted the photo for all to see). Yep, you look fantastic on that speed machine! It would be fun to ride with you someday (if you don’t mind being passed by a Catrike 700, that is, ha ha). Better work on that cardio and the quads!

    Get back into the weights with three days per week, entire body each session. Start easy, and resist the urge to allow ego to become involved. Work with light weights, upwards of 15-20 reps for first couple of weeks. Perform no more than 5 sets per bodypart during this time, with the exception of shoulders, where I recommend doing 5 sets for each deltoid head, for a total of 15 delt sets (anterior, lateral, posterior) – do these with lighter weights, with no more than 30 seconds between each set. Keep your other bodypart rests to 60 seconds maximum during this break-in time period. With your superior cardo ability, keep this a rapid-fire workout, lasting no more than one hour. Recommended order of exercises: abdominals – spinal erectors (lower back) – legs – back – chest – shoulders – triceps – biceps. This will clock you in at 3 hours weight training during the course of the week.

    NOTE: The reason I really hit the shoulders completely is that the deltoid head is all that protects the shoulder rotational abilities from disaster and permanent immobilization. This past summer, I fell off a mountain, and I firmly believe that were it not for my deltoid development, my left shoulder would have been permanently messed up, perhaps with broken bones and torn ligaments. I also believe that superior lifelong nutrition has built strong bones, and also a factor in why I didn’t explode on impact. No one realizes how crucial being able to move the arm is until they lose ability due to severe shoulder pain and injury (which I suffered from for nearly 8 weeks).

    At week #3, begin a progressive increase in weight handled, and move your repetiion schedule down to 10-15 instead of 15-20. Remain on entire body each workout, five sets still, and still 15 for deltoids. At week #4, if you wish, move your rep schedule down further, to 8-12, and increase weights accordingly. Always use VERY strict form, allowing the negative portion of the movement (where gravity brings down the weight) to be resisted strongly. For years, I made negative repetition training an important part of my routines – this overloads the muscles for super growth potential (assuming excellent nutrition, hydration, and rest) – just be sure to always keep the weights within your potential strength zone.

    At week #5, give this new routine I came up with a try. I’ve been on it a week now, admittedly a short time, but I love it so far. Only doing two bodyparts (in addition to core warm-ups discussed earlier) per session makes it a super relaxing and fun event for my mind. I can give 100% to each rep of each set, knowing that today, for example, is only triceps and biceps (or chest and back – or shoulders and legs). At the end of the workout, I have a super pump in the muscles worked, but I am not as tired, having not obliterated the entire thing I call steve!

    Actually, I’ve never read Frank’s books, but that is interesting if he came up with something similar. To me, this makes a lot of sense because it avoids overtraining the arms, which most guys tend to do for show. Every body wants to see a bicep shot – it’s the American idea of a musclehead.

    If you trike one day each week in the afternoon, subsequent to a morning weight workout, my suggestion is to make that day Monday, because you will be fresh, rested, and rebuilt, having relaxed on Sunday. Thus, you would be triking Monday, Tuesday, Thursday, and Saturday. You would be weight training Monday, Wednesday, and Friday. This is serious stuff you’re talking about here, a mega-load on the body, so make sure you remain very well hydrated (day AND night), sleep 8-10 hours nightly, and eat sufficient protein to support what you expect the body to do. Without the nutrition part of the equation, the physical and mental efforts will suffer, and you could be disillusioned with your endeavors to better yourself.

    Aim for at least 75 grams of protein daily if possible. This usually will require a protein supplement, which costs money, but worth it if you expect the results you anticipate. Feed the machine well, and it will serve you well. I have been using a supplement by Garden of Life that I really like. It tastes great (real organic chocolate), is a complete meal (you won’t believe how much so until you read the ingredients), and sends in 34 grams of complete plant-based protein if the suggested serving size is used. Mix it in with soy yogurt with some slivered almonds and blueberries for lunch after your workouts. It is pricey if purchased at full retail ($55 for a two week supply), but there are a couple of ways around that: 1) only use half portions of 16 grams protein, getting the rest from yogurt or soy milk, and 2) get it on Amazon for about $36 instead of 55. Soy protein, as manufactured by NOW Foods, is also a great idea, but it has the typical chaulky taste unless disguised, unlike the Raw Meal, which I love to mix with stuff, even soy milk in a shaker glass.

    Garden of Life RAW MEAL supplement

    By the way, I really do “get” that ego thing you mentioned. What bodybuilder wouldn’t? Having stepped up on stage for years in front of hundreds of enthusiasts does have a huge tendency to inflate one’s ego, and this kept me highly motivated through my twenties, thirties, and forties. Once I hit my fifties, my life philosphies began to finally mature (I was a late bloomer in that regard), and I began my shift in the reasons I was working out, moving the emphasis from just being huge and impressive, to living a very long time in top condition. I have always done this for health and fitness (not simply to get my head pumped up by admirers), but now the need for mental inflation has subsided substantially. Now, besides my desire to be fully functional well into my hundreds, I want to be the ultimate ambassador for health and fitness, sending a powerful message to my peers that they need not be suffering all their chosen ills (lack of choosing a healthy life, or inaction, is still, in my book, a choice). I refuse to travel the path of my contemporaries! Okay, enough ranting here, ha ha.

    Back to ego, the mileage thing can become addictive, and yes it does set you apart, especially since most normal people perceive you as an OLD man, which you are if using norm-based referencing, but certainly are NOT if using criterion-based referencing. I do not assess my life based on norms, because American norms are pathetic and a joke, totally revealing the utter disrespect most of us have for the power of life. The way I avoid falling into the trike riding mileage ego trap is this: I do not use any mileage devices on my trike – I keep no records. When someone asks how many miles I’ve ridden, I can honestly say I do not know, becasue I don’t! If I need ego support, I’ll simply blast on by some young hot-shot diamond-framed speedster now and then. I realize it’s a simpleton’s madness to feel the satisfaction and be grinning ear to ear as he fades in the distance behind me, but hey, what else has an “old” man got to celebrate, huh?

    Yep, of all the things I’ve lost in life, I miss my mind the most. But you know what, the crazier I get, the more fun I’m having, and what else is there in life besides having fun? I only get one shot at it, so full speed ahead! Yee Haa …

    steve

  7. Howard Veit says:

    Steve, here is the schedule I have developed based upon your advice. Please comment:

    Weeks 1-2 (Sets = 15-20 Reps)
    Abs – Planks x 30 seconds – 5 sets
    Low Back – LB Curles – 5 sets
    Legs – Leg Press, Toe Raises, Ham Curles (2 sets each)
    Back – Seated Rows (5 sets)
    Chest – Incline Bench Press (5 sets)
    Shoulders – Delts (Ant/Lat/Post 5 sets each)
    Triceps – Seated Tri extensions (5 sets)
    Biceps – Seated Bi curles (5 Sets)

    Week 3 – Increase weight, decrease reps to 10-15

    Week 4 – Increase weight, decrease reps to 8-12

    Week 5 forward –
    Monday – Abs (Planks x 30 seconds x 3**) Low back curles (3 sets), Chest (Bench Press and Fly Machine (3 sets each), Back – Seated Rows and Bent Rows (3 sets each)

    Wednesday – Core as before, Shoulders (Shrugs and Delts, 3 sets and 9 sets), Legs (Leg Press, Toe Raises and Ham Curles) 3 sets each

    Friday – Core as before, (Triceps and Biceps – 3 sets each) Wrist Curles (3 sets)

    **Zane workout I was doing was similar 3 way split to yours. Each exercise was 3 sets — Set 1 – 12 reps/lighter weight, Set 2 – 10 reps/increase weight, Set 3 – 8 reps most weight.

  8. Trike Hobo says:

    Thoughts, Week 5 forward:

    For each bodypart (excluding core warm-ups) do four different exercises (variety makes it fun) for four sets on each exercise. In other words, you will be performing 16 total sets for each bodypart. First set: 15 strict repetitions, then 60 seconds rest. Second set: 12 strict repetitions, then 60 seconds rest. Third set: 9 strict repetitions, then 60 seconds rest. Fourth set: 6 strict repetitions. By the final repetition or two of each set, your muscle should be really working to the max to move the weight to completion, in other words, it requires all the strength you can muster (both mentally and physically) to reach that final rep of the set. But, it is reached in strict form, never using auxilliary muscles or body movement to complete (can lead to injury).

    For example, on your arm day, you will do 4 different exercises for triceps, and then four different exercises for biceps, with four sets for each exercise. This totals 16 sets for triceps, and 16 sets for biceps, or 32 sets for the entire upper arm musculature. Use this model for each bodypart each day of the week, unless otherwise noted.

    Monday:

    CHEST: 4 exercises, 4 sets each exercise, using the 15-12-9-6 rep schedule, where weight increases with each successive set as repetitions diminish as indicated. Begin with a powerful overall exercise, such as dumbbell or bench press, and then go on to movements such as flyes or pec deck. I work chest first simply because I wish to emphasize it at the current time, but you can do back first if you prefer.

    BACK: 4 exercises, 4 sets each exercise, using the 15-12-9-6 rep schedule, where weight increases with each successive set as repetitions diminish as indicated. Begin with a powerful overall exercise, such as bent over rows (DB or BB), and then go on to movements such as pull-ups or seated rows.

    Wednesday:

    SHOULDERS: 4 exercises, 4 sets each exercise, using the 15-12-9-6 rep schedule, where weight increases with each successive set as repetitions diminish as indicated. With this muscle group in particular, make sure you are doing one exercise for the anterior (front) deltoid head, one exercise for the lateral (middle) deltoid head, and one exercise for the posterior (rear) deltoid head. The fourth exercise of the series is up to you, concentrating on whichever deltoid head you feel needs more work. Begin with a powerful overall exercise, such as overhead press (DB preferred), and then go on to movements such as lateral raises and rear delt raises.

    TRAPEZIUS: This muscle group is an extra that follows your shoulder routine, but do not do the four sets. Use a relatively heavy set of dumbbells, and simply shrug the weights as high as you can (NOT bending the arms at the elbow), as if you are attempting to place your shoulders into your ears (use your imagination). Just do one set of trapezius, of 50 reps, pausing a second at the top of each rep, while exerting full pressure against the muscle at the top. That’s all for traps – short, but very intense!

    LEGS: 4 exercises, 4 sets each exercise, using the 15-12-9-6 rep schedule, where weight increases with each successive set as repetitions diminish as indicated. Begin with a powerful overall exercise, such as squats, and then go on to movements such as lunges or leg extensions. Also, include calf work on this day, but do higher reps for one or two sets until your calves are screaming for mercy.

    Friday:

    TRICEPS: 4 exercises, 4 sets each exercise, using the 15-12-9-6 rep schedule, where weight increases with each successive set as repetitions diminish as indicated.

    BICEPS: 4 exercises, 4 sets each exercise, using the 15-12-9-6 rep schedule, where weight increases with each successive set as repetitions diminish as indicated.

    Forearms can also be worked on this day if you feel you need specific work for them.

    NOTES: Drink a gulp of water after each exercise, in other words, quick water break after each four sets. Within 30 minutes after completion of the entire workout each day, eat lunch, consisting of at least 30 grams of high quality complete protein. The body can utilize 30-40 grams of protein every 4 hours, so better to ingest regular measured amounts rather than going overboard at any one sitting. Potential goal: 30 grams of protein every 4 hours (6 AM, 10 AM, 2 PM, 6 PM) or modified according to your workout time. This would provide 120 grams of protein daily. Another potential goal: 40 grams of protein every 6 hours (6 AM, 12 noon, 6 PM). If muscle gains are not quite such an order of magnitude in your life scheme, instead of 120 grams per day as indicated, shoot for at least 75 grams daily (25 grams once every six hours, or 20 grams once every four hours). Drink at least 2 liters of pure water every 24 hours. Sleep at least 8 hours every night. Treat life as a fun adventure rather than a serious problem – in other words, stess has no place in an intellectual centenarian’s path. Be mindfully aware of your thoughts moment to moment – discard those that wound life, accentuate those that heal life. Be a Happiness Ambassador!

    Okay, gotta’ go my friend! Besides, who am I to be dishing out advice to someone 9 years my senior? See ya’ …

    steve

  9. Howard Veit says:

    Okay, gotta’ go my friend! Besides, who am I to be dishing out advice to someone 9 years my senior? See ya’ …

    You are definitely a Spring Chicken compared to me, but you are my Muscle Maven. I report back in after I get into this program. Thanks!

  10. Eric Sadler says:

    Hello, nice article. Do you know whatever happened to Steve Reno? I used to work at Vince’s Gym, and I always remember Steve as a real nice fellow. I hope he’s still around somewhere.

  11. Does anyone have a suggestion for ways to build strength around an elbow replacement? I’m told not to be lifting very much weight during therapy. So please help me if you have any suggestions, thanks.

  12. Wild Steve says:

    Hi Eric,
    Steve Reno trained at my gym in the 1980s – great guy! Just like the days when he was at Vince’s, Steve was indeed a very soft spoken and gentle giant, although as you know, he is a shorter giant than some, but big muscles for sure! I have not seen Steve since I sold my club, so I would have to do an internet search to see if he is able to be found. Sometimes, in my spare time, I do that with bodybuilders I used to know, and many are still reachable. Some have passed on, and tragically, some gone due to steriod over-use. If I find Steve, I’ll report back – it would be good to touch base with him after all these years! I don’t know if you have seen it, but there is an updated version of this bodybuilding page on one of my other websites (http://wildsteve.wordpress.com).
    steve

  13. Wild Steve says:

    Howdy Zach,
    The advice is sound to not use very much weight during therapy – follow it. Use weight resistance, but keep it really light and easy. Do more repetitions to stimulate the surrounding muscles, notably the triceps and biceps. A cable machine might be best at this point, which would minimize the potential for an errant dumbbell tweaking the elbow and reinjuring it. Whatever exercises you choose, do them very slowly and strictly with light weight. As you heal, or get past the point of therapy, gradually increase the weight used – don’t be in ANY hurry to do this however – err on the side of safety, as injuries are no fun (as you well realize).
    steve

  14. Wild Steve says:

    Hi again Eric,
    I just placed a photo of Steve Reno and myself on the Optimum Bodybuilding page of the Wild Steve website in case you are interested.
    steve

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