Dean Tornabene Interview - How Bodybuilding’s 40-Something Info-TV Superstar Stays Cut and Muscular

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Beverly Hills, California, United States of America (Free-Press-Release.com) June 24, 2011 -- David Young interviews the only athlete to ever win Mr. America & National Powerlifting Championship in the same year. He answers some great questions below on how to stay lean over 40!

How Bodybuilding’s 40-Something Info-TV Superstar Stays Cut and Muscular
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DT: It’s a pretty easy transition for me to get in top shape. The only real changes I have to make are slight diet and cardio modifications. I clean up my eating and do more cardio. That’s pretty much it.

DY: How many weeks out do you start your preparation?

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Dean Tornabene Interview - How Bodybuilding’s 40-Something Info-TV Superstar Stays Cut and Muscular

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DT: I stay relatively lean and in good shape year-round, so it doesn’t take much. Usually six to eight weeks is more than enough time.

DY: Do you use supersets, forced reps and so on?

DT: I use forced reps, giant sets, supersets, partial reps. I use it all to change it up and keep it new and fresh. What is consistent is that I train heavy and hard. Most of my workouts are a hybrid of bodybuilding and powerlifting, with an emphasis on heavy compound movements.

DY: How do you organize your training week?

DT: I train six days a week—old school. Monday, legs, including calves; Tuesday, chest, biceps; Wednesday, calves, cardio; Thursday, back, triceps, abs; Friday, calves, lower back, cardio; Saturday, shoulders, traps, abs.

If I’m preparing for a photo shoot, I do cardio four to five times a week—after weight training.

DY: What kind of sets-and-reps patterns do you use?

DT: They always vary. I use low reps, high reps and everything in between. I usually perform eight to 10 sets per bodypart, and the majority of the time I do six to 10 reps, depending on the muscle group.

DY: Go into more detail on your cardio work.

DT: Before a photo shoot or appearance I do cardio five times a week—and always after my weight workout. If I don’t have photo shoots or other commitments, I do cardio only twice a week. I normally do 45 minutes to an hour and always mix it up. I use pretty much everything in the gym, including the treadmill, upper-body bike and elliptical. Sometimes I jump from machine to machine doing 20-20-20 on three separate pieces of equipment, or 30-30 on just two, or I spend an hour on one piece of equipment. It just depends on how I feel that day.

DY: Can you describe a typical week’s worth of your training, bodypart by bodypart?

DT: There’s no typical week, as my workouts always change, but I do follow a few key rules. I always warm up before working out with one to two light sets on the first exercise. I also use strict form—slow, deliberate movements with a hold on the contraction.

Chest: Four sets of incline barbell presses, with a descending rep scheme of 12, 10, 8, 6 while increasing the weight; three sets of flat bench flyes, with descending rep scheme of 10, 8, 6 while increasing the weight; three sets of 15 on standing cable flyes, increasing the weight—even though the reps stay the same.

Back: Two sets of standing pulldowns for 15 reps. Incline dumbbell rows performed with both arms at same time for four sets of 10, 10, 8, 8 reps, increasing the weight; three sets of wide-grip pullups for 12 reps. Reverse-grip pulldowns, two sets of 12 reps.

Shoulders: Seated dumbbell laterals, three sets of 12, 10, 8 reps; two sets of rear-delt bent-over raises, 15, 12 reps; Smith-machine close-grip upright rows, two sets of 12, 10 reps; two sets of seated machine shoulder presses 10, 8 reps; four sets of 12 reps on shrugs, increasing the weight on every set.

Biceps: Three sets of standing curls, cambered bar, for 10, 8, 8; seated machine preacher curls, two sets of 12, 10 reps; two sets of machine hammer curls for 10, 8; two sets of concentration curls for 10, 8 reps.

Triceps: Three sets of standing rope pressdowns for 15, 10, 8 reps; three sets of lying triceps extensions, or skull crushers, for 10, 8, 8 reps; reverse-grip one-arm behind-the-head dumbbell extensions, two sets for 10, 8 reps; one set of dips to failure.

Forearms: Reverse curls with a cambered bar, two sets of 12 reps; grip/flexor machine, two sets to failure. Barbell wrist curls, two sets of 20 to 25 reps.

Quads: I squat only twice a month; when I do, I perform eight sets and no other exercises. Two warmup sets, two sets of 10, two sets of 8, and end with two sets of 15.

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