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Strat
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Re: Training in your 60's
« Reply #20 on: April 22, 2009, 02:40:20 am »
Hi Frank

I would be very interested to know how you trained in your early days to gain your initial muscle weight/size - i.e. how you structured your workouts and sets/reps etc?

Thanks
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muscle5
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Re: Training in your 60's
« Reply #21 on: April 22, 2009, 03:12:11 am »
Quote from: Strat on April 22, 2009, 02:40:20 am
Hi Frank

I would be very interested to know how you trained in your early days to gain your initial muscle weight/size - i.e. how you structured your workouts and sets/reps etc?

Thanks

Yes, me too and I am sure many more want to know.
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Old school training.
Frank Capallupo
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Re: Training in your 60's
« Reply #22 on: April 22, 2009, 07:49:46 pm »
Quote from: muscle5 on April 22, 2009, 03:12:11 am
Quote from: Strat on April 22, 2009, 02:40:20 am
Hi Frank

I would be very interested to know how you trained in your early days to gain your initial muscle weight/size - i.e. how you structured your workouts and sets/reps etc?

Thanks

Yes, me too and I am sure many more want to know.
I started weight training at the age of 13 doing very basic exercises such as military press, curls, chin ups, dips and running, lots of wind sprints. I excelled in sports such as football, track and swimming so I wanted to keep my speed. Thus heavy squats were out. I made excellent body progress just working out three days per week with each exercise performed at 3 sets of 10 reps. I stuck to this program until I turned 16 and then the big switch. My program went like this: Mon. Wed. Fri. Chest, shoulders and arms. Tue. Thurs. Sat. legs and back. I picked one exercise per body part 10 sets with my reps going from 15 to 1.

Mon. Wed and Fri:
Bench press (10 sets), Presses (10 sets), Dips (10 sets) and curls (10 sets.)

Tue. Thurs and Sat.
Squats (10 sets), squat cleans (10 sets), Calf raises (10 sets) and wide grip chins behind neck (10 sets).

Sometime instead of bench presses, I would do incline presses, or instead of barbell curls, I would do dumbell curls. This program coupled with a real strict diet, made me strong, hard and balanced with size. Please keep in mind that I always used strict form and I went as heavy as possible. I did manage to bench 300 lbs. weighing 148 lbs at the age of 18 for an Ill. State record. I also performed a strict barbell curl with 140 lbs also weighing 148 lbs. at a show. Oh, on the dips, I use to strap on 100 lbs for 3 full reps..Hope this answers your questions?

Always pumping.
Frank Smiley
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muscle5
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Re: Training in your 60's
« Reply #23 on: April 23, 2009, 01:03:54 am »
Frank, thank you for your answer.
Would you train like this today if you wanted to gain more size? Or would you recommend this to people like me who are in my late 40s?
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Strat
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Re: Training in your 60's
« Reply #24 on: April 23, 2009, 01:23:25 am »
Frank, many thanks for your response.

Would you take each of the 10 sets to 'failure' or would you leave a little gas in the tank for your heavier lower rep sets?
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Frank Capallupo
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Re: Training in your 60's
« Reply #25 on: April 23, 2009, 08:11:02 am »
Quote from: muscle5 on April 23, 2009, 01:03:54 am
Frank, thank you for your answer.
Would you train like this today if you wanted to gain more size? Or would you recommend this to people like me who are in my late 40s?
Though this type of training did put size on me, it was a real strength builder. Back then (50 years ago and until I was in my early 40's), I used this program. It made me very strong and thick. However, when I decided to make a come back for the Masters Mr. America, I stopped thinking about power and became a true bodybuilder. I began to work each body part twice per week, three exercises per body part and higher reps.....I went for a real blood pump. I would recommend that if you are in your 40's that you work each body part twice per week, two exercises per body part five sets each. Example: Chest- incline dumbell press, followed by flys or dips. I would keep the reps between 15 and no lower than 8.
Another example: Legs- Squats, front or regular, followed by leg ext. Same number of reps and sets.

I was asked to post a recent picture of me so here you go.

Always pumping,
Frank

* IM000379g.JPG (53.65 KB, 640x480 - viewed 410 times.)
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Frank Capallupo
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Re: Training in your 60's
« Reply #26 on: April 23, 2009, 08:17:53 am »
Quote from: Strat on April 23, 2009, 01:23:25 am
Frank, many thanks for your response.

Would you take each of the 10 sets to 'failure' or would you leave a little gas in the tank for your heavier lower rep sets?
Good question, I would take almost each set to failure. First three sets were taken to near failure with high reps. It gave me a good pump and a very good warm up. Then the next six sets were progressively heavier. The last set was light again with high reps.
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muscle5
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Re: Training in your 60's
« Reply #27 on: April 23, 2009, 08:44:50 am »
Thank you Frank for your answear and information.
I truly get inspired by people like you who train naturally and look that good.
Got to workout Undecided
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Strat
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Re: Training in your 60's
« Reply #28 on: April 23, 2009, 09:51:30 am »
Frank, thanks again.  I second Muscle5, your physique is exceptional, an embodiment of hard work and an inspiration as to what can be achieved naturally.
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Frank Capallupo
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Re: Training in your 60's
« Reply #29 on: April 23, 2009, 01:18:56 pm »
Quote from: Strat on April 23, 2009, 09:51:30 am
Frank, thanks again.  I second Muscle5, your physique is exceptional, an embodiment of hard work and an inspiration as to what can be achieved naturally.
It has been a life time commitment both in and out of the gym. Above all, I treat it as a sport and a means of health. Always family and business first. Also, the training part is easy.....It is the healthy eating habits that is the tough part. But be advised it is the most important part.

Always pumping,
Frank Smiley
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virgil
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Re: Training in your 60's
« Reply #30 on: April 23, 2009, 03:29:00 pm »
  Frank, that is a VERY impressive upper body in that pic...its one of the most inspirational pic's Ive seen in quite a while.   For those of us that are starting to get a little long in the tooth, the knowledge that it CAN be done makes all the effort worthwhile.  Keep up the good work , you look incredible.
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Mark Mills
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Re: Training in your 60's
« Reply #31 on: April 23, 2009, 05:25:50 pm »
Great picture, Frank! Add me to the list of those here who are impressed by your physique. I agree with you about the training. That's the easy part. The diet is where the real discipline and guts come into play.
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"The feebler the body, the more it rules: the stronger, the more it obeys." Rousseau from "Emile" Book 1
greekmuscle
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Re: Training in your 60's
« Reply #32 on: April 23, 2009, 11:27:54 pm »
Quote
Above all, I treat it as a sport and a means of health. Always family and business first. Also, the training part is easy.....It is the healthy eating habits that is the tough part. But be advised it is the most important part.
Quote

Wise words from a wise man!
Unbelievable picture!!!  Shocked Huh Shocked Huh
Give us some more please!
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John Wisialowski
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Re: Training in your 60's
« Reply #33 on: April 24, 2009, 07:36:11 pm »
Frank  IF theres a bodybuilding hall of fame i hope your in it. Im 53 years old and i hope i could look as good as you 10 years from now.
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Frank Capallupo
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Re: Training in your 60's
« Reply #34 on: April 24, 2009, 09:37:43 pm »
Quote from: John Wisialowski on April 24, 2009, 07:36:11 pm
Frank  IF theres a bodybuilding hall of fame i hope your in it. Im 53 years old and i hope i could look as good as you 10 years from now.

Thanks John!  You and the rest of the fellows are too kind. Be consistant and it will come. I will share that there are times that I feel like skipping the workout. However, after dragging myself to the gym and once I get warmed up, I feel great. So keep the pump going Smiley

Frank
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tornquad2
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Re: Training in your 60's
« Reply #35 on: April 25, 2009, 07:13:06 am »
what your opinion on 12-15 sets for bigger bodyparts and 9-12 for smaller all taken to failure.each bodypart trained once a week,how much cardio do you do
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Frank Capallupo
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Re: Training in your 60's
« Reply #36 on: April 25, 2009, 10:09:52 pm »
Quote from: tornquad2 on April 25, 2009, 07:13:06 am
what your opinion on 12-15 sets for bigger bodyparts and 9-12 for smaller all taken to failure.each bodypart trained once a week,how much cardio do you do
Gosh! That is a lot of sets to be taken to failure especially if you are a natural builder. The last thing you want to do is injure a body part. Also, I am not a big fan of just training each body part once per week. Remember, size is not the only thing that makes a physique look good. You need development and muscle maturity. That is why I recommend training each body part twice per week. Anything less slows the maturity progress. Regarding cardio, I do none, zip, zero. However, I always start my training with abs and I finish with abs. I total 300 -500 reps between crunches and leg raises each day. It not only keeps my abs thick, it is a good lower back warm up.....So that is my only cardio.

Frank Smiley
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Frank Capallupo
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Re: Training in your 60's
« Reply #37 on: April 25, 2009, 11:01:43 pm »
I just ran across a picture of me taken back in 1965, I was 18 years old. I worked for a Chicago YMCA as a youth strength trainer...Gosh that was 44 years ago Wink

Frank Smiley

* Frank's 60th 009.jpg (98.74 KB, 640x615 - viewed 350 times.)
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Bob Scalise
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Re: Training in your 60's
« Reply #38 on: April 26, 2009, 05:54:53 am »
Those old pictures are priceless Frank. Thanks for sharing.
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Mark Mills
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Re: Training in your 60's
« Reply #39 on: April 26, 2009, 06:46:43 am »
Great picture. It brought back memories of those old power racks!
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"The feebler the body, the more it rules: the stronger, the more it obeys." Rousseau from "Emile" Book 1
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IRON AGE FORUMS  |  IRON AGE MESSAGE BOARDS  |  ASK THE CHAMPS! (Moderators: Mark Mills, Bob Scalise, Dave S., Dave_C, Scott Ferich)  |  Topic: Training in your 60's « previous next »
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