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Muscle for life

Podcast #100: Jeff Alberts on how to get and stay fit at any age

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Podcast #100: Jeff Alberts on how to get and stay fit at any age

In this podcast I interview Jeff Alberts, who’s an accomplished natural bodybuilder with nearly three decades of experience competing, and 2 pro card wins, 16 class titles, 26 top 3 finishes, and first place in the 2014 IFPA Pro International.

As you’d expect from someone with so much bodybuilding experience, Jeff’s also an accomplished coach. He’s worked with hundreds of athletes over the last 5 years, and started the 3DMJ brand, which has now expanded to include four other coaches, including Andrea and Eric, who I also recently interviewed.

In this podcast, Jeff and I talk about the major lessons that he has learned about what changes as you get older, and what you can and can’t do in terms of gaining muscle and losing fat.

I get asked about this type of thing all the time because many guys and gals think that if you’re over a certain age and not already in great shape–40s is usually the cut-off–you’re basically screwed. They think that you won’t be able to build any muscle to speak of, that you’ll probably get hurt trying, and that your metabolism is going to grind to a halt and you’re going to be fat forever.

Well, they’re wrong. Physiologically speaking, things don’t change nearly as much as people think, and while you can’t get away with as much shenanigans in your 40s as you can in your 20s, you absolutely can train hard and build your best body ever.

And that’s what Jeff breaks down in the interview. We touch on many things, ranging from how to know when you’re under-recovered and how to recover faster, how exercise selection changes as you get older, how to periodize your training, how to deload, and a lot more.

This is a good interview to listen to regardless of your age, too, because if you’re like me, your goal is first and foremost longevity. We want to be doing this for the rest of our lives, and that mainly boils down to preventing injury and burnout, and that’s what this discussion is all about, really.  

Here it is…

TIME STAMPS

YouTube:

7:55 – How do you train smarter for longevity?

9:25 – How do you know you’re under-recovering?

14:40 – What changes as you get older?

17:34 – What helps you recover faster?

25:59 – How does exercise selection change throughout training?

31:37 – What about exercise form?

39:10 – How does muscle density develop in training?

43:06 – How do you periodize your training?

45:30 – What does a deload look like for you?

49:50 – Where can people find your work?

SoundCloud:

10:49 – How do you train smarter for longevity?

12:19 – How do you know you’re under-recovering?

17:34 – What changes as you get older?

20:28 – What helps you recover faster?

28:53 – How does exercise selection change throughout training?

34:31 – What about exercise form?

42:04 – How does muscle density develop in training?

46:00 – How do you periodize your training?

48:24 – What does a deload look like for you?

52:44 – Where can people find your work?

Oh and if you like this episode want to be be notified when new episodes go live, then head on over to iTunes, Stitcher, YouTubeSoundcloud, or Google Play and subscribe.

Lastly, if you want to support the show, please drop a quick review of it over on iTunes. It really helps!

What did you think of this episode? Have anything else to share? Let me know in the comments below!

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I'm Mike and I'm the creator of Muscle for Life and Legion Athletics, and I believe that EVERYONE can achieve the body of their dreams.

If you like what I have to say, sign up for my free newsletter and every week I'll send you awesome, science-based health and fitness tips, delicious "diet-friendly" recipes, motivational musings, and more.

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  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:

    http://www.muscleforlife.com/s

    Your information is safe with me too. I don’t share, sell, or rent my lists. Pinky swear!

  • Rich Bobruk

    Great article, I really needed to hear it. And as I reflect back from my injured state I realise that I was pushing through a niggling injury (elbows) when I should have eased off or rested instead. As a 50 year old I have to realise that I do not recover as quickly as I did when I was in my 20’s and 30’s. Now I am unable to train my upper body until I recover, probably a quite extended time (months I am feeling). But looking at the upside, my legs and abs are going to get developed in the meantime, I just hope I am able to get back to it in the New Year.

    • Awesome! Glad it helped. Hope you get better sooner than that.

      • Rich Bobruk

        Thanks Mike, I really appreciate it! I hope so too, damn I miss lifting weights!

  • Dan

    I’ve been on BLS for 9 months at gotten good gainz, but there are a few things as a (now) 55 year old I realized: 1) recovery is slower, and losses on ‘breaks’ are faster, so my deloads have to be working, not completely off. 2) joint mobility is crucial and took a lot of my time until I could do the exercises properly, especially ankles and hips. 3) I need to pay attention to injury, but also work through some. I have OA in shoulders for instance, and some minor adjustments to pressing can make that pain free, but ignoring that makes the problems worsen. 4) Unlike the conventional wisdom, weight control is not a problem (I lost over 50 lbs of fat at the start), I am now at 3300 calories for maintenance, which is great! 5) I’m pretty much experiencing a plateau across all my major lifts right now. I’m not sure if more advanced techniques (RP, reverse pyramid) are called for, or if I’m just bailing too soon to push up to the next level. Tried most of the plateau recommendations listed elsewhere. Maybe that is a symptom of age? I’m sure there’s a max out for someone on a 4 day split…

  • David A. Schell

    Fine discussion, as always. Speaking as one who is now 65 years of age and who started exercising at age 63 in conjunction with a major weight loss program, I have to smile inwardly at describing 30- and 40-somethings as old, but I recognize your point. Although I can’t say that I do the heavy 4-6 rep compound exercises as the center of my routine I still find both your exercise and diet advise helpful. For the record, down 172 pounds in a bit over 2 1/2 years without surgery (started at 420). Would like to drop another 40-50, and it’s (naturally) going slower than it did during the first 18 months.

    As to being off for a bit and returning, I was unable to lift for about three months due to a gallbladder attack, treatment, and removal. Found when I went back to the weights that I had to drop about 25% to 30% for the same rep range, but have been back only two weeks and the amounts I’m able to use are coming back nicely.

    • Glad to hear you enjoyed the podcast and my content, David! Keep up the great work. You’ll bounce back in no time.

  • Thanks for stopping by and checking out my article! I hope you enjoyed it.

    Feel free to comment below if you have any questions. I do my best to check and reply to every comment left on my blog, so don’t be shy!

    Oh and if you like what I have to say, you should sign up for my free weekly newsletter! You’ll get awesome, science-based health and fitness tips, delicious “guilt-free” recipes, articles to keep you motivated, and much more!

    You can sign up here:

    http://www.muscleforlife.com/signup/

    Your information is safe with me too. I don’t share, sell, or rent my lists. Pinky swear!

  • William Lim Jr

    This is just as awesome as always. Just wanted to hear your thoughts on de-loading. I do experience what Jeff says about de-loading by decreasing weight – when I get back after a deload, the weights feel so heavy that it takes me at least another 2 weeks to get back.

    I like his idea of de-loading with volume instead. How would you suggest going about that? I was thinking of doing the same weight in my main lifts but only doing one set of each on a de-load week.

    • To see my recommendation on deloading, check this out:

      https://www.muscleforlife.com/deload-week/

      As to keeping the weight the same but reducing the volume, that is workable, but it tends to require longer deloads. Instead of just taking a week with reduced weight, it can take several weeks of reduced volume with the same weight. If you’d like to try it out, go ahead and see how it goes.

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