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Over-40 Fitness

Expert advice for over-40 athletes about training, supplementation, nutrition, hormones, and more.
By Jay Campbell and Jim Brown
Many people stop lifting weights when they get in their 40s, believing that the Iron Game is meant for young people. Nothing could be further from the truth. The fact is, the older you get the more important weight training becomes for maintaining strength, body composition, optimal hormone levels, vitality, and overall quality of life. In this new column, our over-40 fitness experts will help you train your age. That is, wisely but with intensity and purpose. Jay Campbell is a longtime Iron Man columnist and author of the book The Definitive Testosterone Replacement Therapy Manual: How To Optimize Your Testosterone For Lifelong Health And Happiness. Jim Brown is a bodybuilding expert and trainer who has helped thousands of people achieve their goals.
Dennis: What does being sore after a workout represent? If I’m not sore in the specific muscles I trained, was my workout productive?
Jay and Jim: To us, being sore is a very useful diagnostic tool. We adjust workout intensity and volume based on current recovery ability. If training for hypertrophy, we can all agree that some soreness in the muscle trained is generally good. The more times we can train a muscle the more we can induce protein synthesis. This forces the body to change in response to current demands. Doing this over and over enables more growth to occur.
Let’s say you work legs once a week and destroy them (defined as it’s difficult to sit on the toilet). Will you recover fully in seven days? A better question is: Would you see more growth by working that muscle just enough to force adaptation? If you can do that twice a week, you should grow that muscle group faster.
In general, when

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Signature Abs

How Markus Kaulius slowly built one of the best midsections in the business.
By Mike Carlson
 
Markus Kaulius walks around looking like this, but it wasn’t always this way. Even though the long and lean Kaulius looks like he came out of the womb with photo shoot–ready abs, his midsection is actually a product of long-term planning and a relentless hunger for improvement.
“It is something I had to develop. I was a skinny-fat guy. Even at my skinniest—124 pounds and 6’4 ½” inches tall—I still had a belly. People would pick on me for having a belly,” he says. “Over the last eight to 10 years I have really focused on the core.”
You pick up a lot of wisdom over 10 years, and here we pick Kaulius’ brain on how he developed and maintains an industry-leading abdomen.
Training: With the help of his trainer, Jean-Jacques Barrett, Kaulius has synthesized the program shown here. He hits his abs five days a week for about 15 minutes at a time. He will choose two exercises (from a long and ever-growing list) and perform them in superset fashion.
“I always train abs first. That is one of the keys to my success. I always start with abs,” he says. “You need that quality, being able to squeeze hard enough. At the end of a workout, you just don’t have the energy left in your body.”
Kaulius’ other training also contributes to his ripped abs. Five day a week he does an hour of fasted cardio first thing in the morning. Additionally, his weight-training workouts with Barrett burn a ton of calories and focus heavily on drop-sets, supersets, and overall intensity
Nutrition: “You can’t out-train a bad diet,” Kaulius says. “‘Diet’ is my answer to 90 percent of the questions I receive. When I get asked, ‘Why am I not

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Lead From The Front

When it comes to training, nutrition, and now supplements, Kris Gethin is always the first one through the door.   
By Mike Carlson
 
PQ: “The one thing I have always loved about fitness is that you are always learning. I always say, ‘Knowledge without mileage is bullshit.’ Unless you try it yourself, you never know.”
 PQ: “You should always have some type of goal that leads to the next chance to better yourself. Everyone wants to reward and overindulge, and next thing you know they need another transformation.”
Late on a recent evening, Kris Gethin returned to his house in Boise, Idaho, from 12 straight hours of travel. His day consisted of hotels, shuttles, cars, planes, and airports. When Gethin finally arrived home close to midnight, he did something very few people in the fitness industry would do.
“I sat outside for an hour even though it was dark out,” he says. “I just sat in my garden underneath the stars to get fresh air into my system.”
No social media, no late-night workout, no well-deserved beer, no Netflix and chill. Fresh air and nature has become a health priority for Gethin. Last year, Gethin—who has created and quarterbacked dozens of physical transformations for tens of thousands of fitness enthusiasts—underwent a life-changing transformation of his own. Suffering under the dark cloud of depression and insomnia, he spent six weeks with Dr. Rick Sponaugle in Florida, who helped guide him through a complete lifestyle reboot.
“I am in a really good place now. I’ve been living a much healthier lifestyle. I don’t generally stay in air-conditioned units, I eat organically, I have my weekly colonic, and I detox a lot,” he says. “My body responds better. It is easier to lose body fat, maintain muscle, and build muscle. A couple years ago I had a lot of niggling

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Core Values

Doug Miller is serious about bringing transparency, efficacy, and integrity to the supplement industry.
By Mike Carlson
 
“Necessity is the mother of invention” is a good way to describe Doug Miller’s entry into the supplement  world 12 years ago. Working long hours in management at an economic litigation consulting company, the natural bodybuilding champion relied heavily on meal-replacement products to get him through long work days and tough workouts. But he’d often look at the label and think “Why?”
“At the time I was using Met-RX and Myoplex packets,” Miller says. “They had 40 grams of protein and vitamins and minerals, but the carbs were coming from maltodextrin. Why would I want a meal replacement that has post-workout carbs that will give me an insulin spike? Why would I want that for breakfast or between meals? That didn’t make sense to me.”
Miller decided to do something about it, and with degrees in biochemistry, molecular biology, and economics, it wasn’t long before he created Core MRP, a high-protein, high-fiber meal replacement that utilizes slow-digesting oat and barley fiber as its main source of carbs. Necessity, meet invention.
Over a decade later, Miller has broken free of the golden handcuffs of corporate America and Core is now an international brand with a full range of products, from sleep aids, test boosters, fat burners, and pre-workouts to four of five different types of protein. What has not changed about Core is the refusal to use proprietary blends in their formulas. All Core supplements use clinical doses of active ingredients, with each dose clearly labeled with its gram amounts. It is at the vanguard of a sea change in the supplement industry, and it is a phenomenon that helps Miller sleep very soundly at night.
 
MC: You were a successful corporate guy. What got you into the supplement

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ThreePeat or Mr. Consistent

Olympia Men’s Physique champion Jeremy Buendia makes history—again.
By Mike Carlson
 
PQ: “It is our responsibility to be a good representation of this sport and help this sport grow. Twenty years from now, we are going to be the Arnolds and Francos of this division.”
PQ: “I have consistently been getting better every single year and consistently working hard. That has proven to a lot of people that I am here to stay.”
Four days after Jeremy Buendia made history by winning the Mr. Olympia Men’s Physique contest for the third year in a row, the champ is sick. He’s subdued by the kind of respiratory tract infection that plagues fighters and marathoners, athletes who deplete themselves in preparation for battle. Buendia’s win was a dogfight after all, the closest contest in the history of the Men’s Physique division. He won by a single point, and only three points separated the second runner-up. Buendia’s composed demeanor isn’t just the bug, though. He’s different. Buendia is humbler, quick to give credit and share his accolades with trainer Hany Rambod and girlfriend Narmin Assria. It’s a shift in perspective, he says, that comes not from winning a third title but in doing what it took to capture the belt.
“It was a team effort this year. I had to fall back on people to get me the help I needed to get me through,” he says. “It was something I had never done before because I had always tried to do everything myself. It opened my eyes that you can lean on people who support you. In the end it only makes you better.”
Mike Carlson: Did winning this Olympia feel different than the other two?
Jeremy Buendia: Getting the first and second wins were amazing, but three in a row? There is no taking that away from

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