Bodybuilders, Weightlifting and Longevity
By David Gentle

Weightlifting and longevityWhen I was young, I tried to look old. The benefits were many, one could visit the cinema and view adult films, especially if while you booked your ticket, you were seen to be smoking at the same time. (a cigarette that is, not with desire) Often I would wear a hat, even tried a pipe for a while and worst of all, tried to grow a moustache which according to my father, looked just like "bum fluff'. But if it meant more chances with the girls, it was worth it. Now I am old I am trying to become young again.  

For some reason weight lifting and its spin off bodybuilding, certainly in my youth (the fifties) had a bad press. "Facts" like "lifting weights will rupture you" or "strong men die young" (see later) and most scary, " training with weights will make you "muscle bound" and bring disaster to your training and for any other more acceptable sport.  

This idea probably originated from the unfortunate early demise of the then most famous strong man Eugen Sandow who died age 58 allegedly after lifting his car from a ditch. Real statistics prove the opposite. Strong healthy men live longer than their lazier brethren and most who continue to exercise and eat sensibly (and here we can do no more than recommend Tosca Renos book EAT CLEAN).  All the exercise in the world is useless without the correct diet to fuel energy and maintain healthy bodily functions. Statistics can be massaged to "prove" married men live longer than their single brethren. Cynics would say "It just seems longer" Thank the Lord, sixty years later, training with weights, what ever your sport choice is almost compulsory and as for dying young, forget it. As most of the "oldies" in lifting and bodybuilding are still around to disprove THAT myth. By the way, even finding a set of barbells was a job in itself. If you went into a sports shop, and asked for weights, you would probably come out with something to take when you go fishing.  

A barbell is for life, not just for Xmas, never will you ever get such a great bargain as the one you obtain when you purchase a free-weight set of barbells and dumbbells. I still have the first set I bought over half a century ago, and with a lick of paint and I paint them red for energy, they are as good as new, the only thing I ever changed was the collars.  

Sure some bodybuilders/lifters have died young, statistically no more than any other sport or every sports person. Muscle doesn't "turn into fat" because our physiology won't let it. Any sports person, lets say a marathon runner, will gain body mass if they continue to ingest the same calories as when they were active. It is a matter of balance, the truth is you have almost total control over your body from both what activities you take and how much or perhaps even more important what foods you choose to eat. Older people in general eat far less in retirement, whereas gawky teenagers often consume massive amounts of food, usually junk and still remain skinny or perhaps fat according to their personal body type be it ectomorph, endomorph or mesomorph.. Exercise is a habit that raises those feel good endorphins. Good habits can last a lifetime and for reasons unknown to me weight trainers appear to exercise later in life than all other sports. Some sportsmen e.g. boxers are "past it" by the age of 30 or 40 years. Ball players have usually quit by the time they are 40 and gymnasts decline in their 30s. Only weight trainers and runners appear to be happily grinding out the reps or miles in their 70s and later.  

As for longevity, here is an incomplete list of some of the famous old time lifters and bodybuilders who have appeared to taken little notice of the biblical allocation of man being allowed just "Three score years and ten" on this earth. I know I am on borrowed time.  

In no particular order, or era, here are some facts.

There are also thousands of veterans still training with weights and reaping the benefits of exercise. Used muscle will not atrophy, and those arms you were once so proud of in your "Marlon Brando" tee shirt can still look good. If you get the privilege of ever meeting Jack La Lanne or Terry Robinson, they will soon go into a highly respectable one arm biceps pose with a muscle as tough as old oak trees.  

Over the pond in the UK, two fine examples of long term bodybuilding are Walter O.Malley originally from dear old Ireland, and the perennial champion John Citrone.  

Walter 0' Malley now in his early seventies, still competes. Despite being a grand dad, he looks and feels great. He began competing back in 1978 and competed in just about every UK bodybuilding contest, always gaining a place in the finals and at times the top title, being also a tall man. Back in1974 he took the award for "Most Muscular Man on Earth" and later won the EFBBs Heavyweight title for Britain. Originally from Ireland, he has always had a gym and continues to maintain a superb fit and strong body. He is famed for his every ready smile and has always been very popular. Always one to use heavy weights, the only chance he has made to suit his age, is to practice more cardiovascular work He can be seen most days working out at his gym in Warrington UK.  

Some Walter O'Malley contest results include, and remember this list is not complete ...

Walter also made the finals in the 79,80 and 81 Mr Britain shows. Still competing in the next few years, he made a respectful 10th showing in the NABBA Mr Universe. And now he is back on the posing dais, looking fit and ready to go.

The second in our examples of the longevity not only in years, but also in interest and condition is the living legend JOHN CITRONE.  

One of the greatest assets of a set of free weights is they are adjustable and able to be used by both the weak and strong. Poundages or resistance can be set to suit the individual and any of many specific weight training principles (see Bob Kennedy's Encyclopedia of Bodybuilding for fuller details of ALL systems and principles for all ages and both sexes) can be applied. A septuagenarian would not be expected to use the low reps and heavy poundages of a 25 year old lifter in his prime. Cardiovascular benefits can accrue without leaving the room as several sets of high (20 to 30 ) reps of LIGHT squats will soon demonstrate. Used muscle will not atrophy.  

Currently I am living on borrowed time, having beaten the biblical allocated three score years and ten. Note the author who admits to being a septuagenarian has "been in" bodybuilding for over 60 years but still maintains the enthusiasm of a teenager for physical culture.  

Here's some tips for longevity:

  1. Choose your parents for longevity genetics.
  2. Exercise enough to raise your heart resting rate for at least 4 times a week for a half hour period.
  3. Eat only nourishing food (See Tosca's books)
  4. Maintain a positive and cheerful attitude, take up or be active in a hobby, preferably one that can help others.
  5. We also suggest walking, strand pulling, light dumbbell workouts, good diet and interests outside of muscle building, e.g. music, it is never too late to learn how to play a musical instrument.

Here's a sample and suggested routine for the older guy who may not wish to compete, but wants to stay in shape.  

Here's the schedule. Use it for a couple of months, then change the basic exercises around but still cover the main muscle groups.

  1. Alternate dumbbells press standing, 3 x 8 to 10
  2. Bench squats, take weights from squat racks, have a spotter if possible, only squat low enough to hit the bench top, 3 x 15.
  3. Lying bench flyes, you can do these almost immediately after the squats when a little breathless. 3 x 12, use slightly unlocked elbows. concentrate upon chest expansion and deep breathing, plus the exercise will harden up any drooping pecs or "man boobs"
  4. Lying triceps barbell stretches with palms upwards, this is as it says a triceps exercise, so use good style 3 x 12
  5. Barbell curls, the standard biceps exercise, but still one of the best, don't cheat make your arms do the work not your lower back. 3 x 8.
  6. Calf raises, standing one leg at a time on a block or some barbell discs to fully stretch the calves, go full range, hold a dumbbell in free hand try 2 x 20. 7 crunches" 2 sets of max, make sure your knees are bent to save strain on lower back, think about your abs when training, helps to keep that beer belly away. Aim for several sets of 30 or more. The other parts of the equation are diet, see above, rest, to recover and mental and physical relaxation.

It is never too old to take up another hobby. Learn to playa musical instrument, try oil painting, and no not the garage doors. Or simply read some good NON FICTION books. Avoid straight leg exercises like stiff leg dead-lifts or stiff leg raises. Going to the gym several times a week to meet the guys is alone enough to raise your happy genes. Believe it or not 90 percent of bodybuilders never ever attempt to compete or win medals or cups, most simply compete with themselves and that is what counts most of all.  

While we are on the subject of competition. Without a doubt the man with the worlds greatest record of bodybuilding competition wins is the great JOHN CITRONE.  

John must have more medals than Mussolini or Audy Murphy put together. And if you even recognize the names then you are in the right spot. To explain Mussolini, was the infamous Italian dictator, and Murphy, who later became a movie star playing himself, was WWll's most decorated US soldier (Movie. From Hell and Back) John Citrone is possible the greatest bodybuilder winning more awards than any other over a competitive period of over 40 years in World class competitions. As well as a top physique champ, he also is one of the strongest bodybuilders ever in his weight class. A quiet and unassuming man of many parts, he is also a World class poker player and beats out a merry rhythm on the drums. His strength act was unique and famous, form blowing up hot water bottles until they burst to lifting “unliftable anchors and bending unbendable bars”. To see his act alone was worth the price of your ticket.  

Anglo Italian John Citrone now in his sixties hold a unique record of winning Mr Britain titles in all three age categories. Along side which he also won 8 Mr Universe titles, two Mr Worlds and countless strength records, one example being at the age of 25 back in 1968 at a bodyweight of just 176lbs and height of just 5ft 4ins, he bench pressed 488lbs in front of a huge audience in Northern Ireland for a record that remained for many years. I have personally witnessed him literally "play" with over 400lbs in the bench press (one of his favourite exercises by the way) He was benching close to 300lbs when a 16 year old schoolboy. He began his competitive career in 1960 winning in the next year the junior Me Britain by 1966 he had taken his first Mr Universe and also Mr Europe title. Another win I witnessed was his beating the fabulous armed American Freddie Ortiz.  In 91 John took the Britain masters, the Europe and in 94 won the NABBA Masters Mr Universe, proving a point he was the greatest in Europe at least by also winning the W ABBA World Championships, two titles he kept also the following year. His last competition to my knowledge was the2005 NABBA Worlds which he won in the Masters division. Yes he truly is a MASTER.  

Lets end this epistyle on a happy note, quotes kindly supplied by my friend and hero Terry Robinson on the subject of getting old. Terry says you know when you are getting old when! your little black book only contains names ending with MD .2 you get out of breath playing chess. 3.you look forward to a dull evening. 5.your knees buckle and your belt wont. 6 you sit in a rocking chair and cant get it going. 7 dialing long distance wears you out. 8 you sink your teeth into a steak, and they stay there.  

Finally if you can still have a laugh, then you are not doing so bad. Thanks for reading to the end.  

Bodybuilders, Weightlifting and Longevity © Copyright by David Gentle All Rights Reserved