[John M Berardi]

Attached is another PN program designed to integrate with the Precision Nutrition program. The program is entitled, "Body Transformation For the 40+ Crowd," and was designed by PN Moderator and all-star trainer, Coach Mike.

Seriously, Coach Mike is a personal training all-star having worked as a trainer for 20 years, having been nominated for GoodLife (Canada's top fitness chain) Trainer of the Year for the last 6 years, and having won the Good Life prize in 2006.

Look for an upcoming interview with Coach Mike shortly but for now, check out this amazing 8 week program complete with weight work, energy system work, and full-out exercise descriptions for each exercise. Coach Mike really outdid himself with this one!

[Stuntchick]

While my resume age may differ from my real age - this program hits pretty close to home! Thanks Coach Mike for putting it out there, always caring and remembering it doesn't end at 32 (my current resume age!)!

[Theresa40]

Thanks Coach Mike for a great program. Sometimes even a trainer wants to have someone else do the thinking for them, I can't wait to train under this program.

[CoachMike]

Originally Posted by Stuntchick

While my resume age may differ from my real age - this program hits pretty close to home! Thanks Coach Mike for putting it out there, always caring and remembering it doesn't end at 32 (my current resume age!)!

I'd be eager for some seasoned trainees to give it a run . . .
You won't be let down . .or give it to your clients of that fit and let me know

[CoachMike]

Originally Posted by Theresa40

Thanks Coach Mike for a great program. Sometimes even a trainer wants to have someone else do the thinking for them, I can't wait to train under this program.

Cheers Theresa !
Please keep the questions/comments coming . .I'm eager to see how others fare on this . .

[CoachMike]

I've had a couple enquiries about some of the typically Vince Gironda moves, beyond my descriptions in the program. Lots here for reference (hope it helps . .and thanks all for giving the program a go ):
http://www.ironguru.com/

[keaster]

Great program. I have nancy wrists and forearms, so I got some take home tips to use. I just started training them twice a week.

For example
Day one is Forearms and then neck

1)Reverse curls 3x6-8
2)Wrist roller 3x3
3)Shrug 3x6-8

Day two

1)Captain of crush 3x3
2)Plate pinchs 3 sets max time
3)neck bridges max time

If my dad ever decides to train again I will print this out for him.

[CoachMike]

I'd probably get a wrist curl in there too . . .some wrist flexion. I find both the reverse curl and roller more the top of the forearms (extensors)

[CoachMike]

The final two days of workouts are devoted to aesthetics . .your goal is to mechanically disadvantage the strip of muscle you want to isolate and work/ develop the most.
So that said, check your ego at the door.
I wish there were no numbers on the plates . .your muscles don't have eyes and have no idea what you are lifting. . .only that they were overwhelmed and must develop ( if fed and rested after)

If you can't feel the target areas, go lighter, go slower, hold the contraction, hold the stretch and look for a pump in that area . .
this degree of muscle awareness is like practicing posing . .
it brings out the detail in the muscle.

On youtube there are demos of the Neck press:
http://youtube.com/watch?v=vxhgcyT5FrE
and the Gironda V-dip:
http://www.youtube.com/watch?v=cvQOwcG3tB8

Yes your strength levels won't seem so impressive . .who cares ?!

It's hypertrophy were after in this phase.
Imagine the day you use your best bench weight in this form ??
Think you'll look different ?
I think you know the answer . .

No sculptor was ever judged on the size of chisel used . .it was the work created.

[Ronrat7]

Incredible looking program Coach Mike! I'm 2-3 wks away from completing a fatloss oriented program, but will be trying this in March. I'm 39, but I'm NOT going to wait 9 months until I'm actually 40 to do the workout. I work full-time, put in my yrs in at the gym, and am just as beat up as anyone else LOL.

In the meantime, I'd like to implement some of the mvmts you have listed in with my current upper/lowerbody dynamic warm-ups. I don't have Inside Out yet. Could you give me a brief description of the Quadruped Thoracic Rotation Extension?

I also appreciate the links to the Gironda Neck Press and Dips vids. Those helped and will improve the form in which I had been using.

Continued luck on your own transformation as well. Any chance you will you be coming stateside to go to the Arnold Classic this yr?

Ron