Notes on Tom Venuto’s Hugo Rivera Interview – Part 3

In Part 3 of Tom Venuto’s Mega Interiew with Hugo Rivera they talked a lot about bodybuilding when you’re older than 45, supplements, and other great topics. To read the full interview go here:
Mega-Muscle Interview with Hugo Rivera Pt 3.

If you missed our notes are Part 1 and Part 2, make sure go back and check those out as well.

So here are my notes from reading this Mega Interview:

• In the coming years we may start to see athletes still competing in bodybuilding into their 50′s with all the advances in training, nutrition, and supplementation.
• If you want to maintain a great look when you’re older you have to start and then maintain the right habits throughout your life. This includes your training, nutrition, and not abusing drugs.
• Hugo feels that hormone replacement therapy is appropriate for men whose bodies have lost the ability to produce the right levels of testosterone, but don’t abuse it.
• Training tips for people over 45:
  • Alternate between periods of high volume/high reps and low volume/low reps.
  • Make sure to incorporate periods of active rest.
  • Use proper warm-ups! Warming up becomes more and more important as we age.
  • Never sacrifice form for the sake of adding weight.
  • Make sure to work out your rotator cuffs.
• Nutrition tips for people over 45:
  • Have the right diet with the right amounts of essential fatty acids (EFAs).
  • Make sure to get sufficient calories even when dieting.
• Supplementation guidelines for people over 45:
  • Take your multivitamin/multiminerals! Many things like joint health will suffer if you don’t.
  • Take extra vitamin C. Research indicates that Vitamin C reduces cortisol and can help with joint health as well.
  • Gelatin: according to some info Hugo quotes this can help with joint pain and cartilage health.
  • Glucosamine/Chondroitin and MSM, again for joint health
  • Essential fats from supplements if you don’t eat much fish.
• Make sure you get enough sleep!

Here is a great quote from the last part of the interview about the benefits of bodybuilding training:

…bodybuilding training is by far the quickest way to cause someone to re-engineer the way they look. Why would someone not use the principles and routines that provide the most dramatic gains in the shortest time possible?

At the end of the interview Hugo also gives a few last minute tips for bodybuilders at all stages. Take note!

1. Never sacrifice form to lift more weight.
2. You need to practice goal setting: Without goals we are like a ship in the middle of the sea, just drifting away with no sense of direction.
3. Follow a sensible and well periodized training program.
4. If you want results, do not neglect the nutrition component: Without a bodybuilding diet to go along with your training program you will fail to lose body fat and gain muscle.
5. Don’t rely on supplements to do the work for you: Supplements do not make up for improper training, or lack thereof, and/or a low quality diet.
6. You need to get proper rest: Muscles do not grow as you work them out.
7. Consistency leads to bodybuilding success.
8. If you fall off the wagon, lift yourself up and get back on it!
9. You control what you put in your mouth: Remember that only you control what goes in your mouth. Food does not control you!
10. Believe in yourself!

Tom did an awesome job with this interview and I hope you’ve enjoyed the notes from the 3 part series. Check out the full interview at Tom’s site BodyBuildingSecrets.com!