You know Mark Wahlberg, acclaimed actor, formerly Marky Mark, and buff Calvin Klein underwear model. He played a bodybuilder alongside Dwayne “the Rock” Johnson in the crazy movie “Pain and Gain.”
Today at age 51, Wahlberg still has a killer physique for a busy older guy. Here are some grabs from his Instagram. He weighs around 185…
That’s some old-man motivation right there. Being a training nut, I decided to look up his workout. I figured that he probably trained along the lines of this old guy. I’m 62, so maybe he was doing a bit more. After all, he’s 10 years younger than I am. But…
What I found shocked me. He trains six days a week for 1 1/2 hours per workout. So he’s in the gym 9 hours a week. WTF?
I’ve seen pics of him in his younger days. The dude has good muscle-building potential—his genetics are better than mine, for sure. Here’s his iconic underwear ad when he was 22 years old, an age at which I looked like a praying mantis on a hunger strike…
So he’s training 9 hours a week, while I’m in my home gym less than 2 hours a week. I know his age-51 photos above aren’t in the best lighting, so here’s a recent one of me under my crummy bathroom lights, not dieted down yet and weighing around 190…
I’m not saying that I look better—he’s ripped, so no posedown is scheduled. What I am saying is that he’s making it too hard, doing way too much. His chest workout alone is 16 sets—I do three or four.
A few months ago, I did a newsletter on actor Zac Efron titled, “Jacked Physique: Easier than you think.” Training for the movie “Baywatch” he was in the gym twice a day for a grand total of 12 hours a week. Again, WTF?
After the movie, he had this sad comment that does weight training a disservice, “[I decided that] I don’t ever want to be in that good of shape again. Really, it was so hard.”
No it’s not—if you use the biomechanically ideal exercises and a few key mass-building strategies.
Those top-tier mass-building exercises check off the Top-5 Efficiency, Productivity, and Safety Factors (from Mr. America Doug Brignole’s 16). Those factors and ideal exercises are in Old Man, Young Muscle.
So if I could speak directly to Wahlberg, I’d simply say, “You’re making it too hard on yourself. You’re doing way too much and using lots of inefficient exercises.”
In other words, even if you’re old, building a decent physique isn’t easy—but it’s probably easier than you think.
New: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.
Till next time, train hard—and smart—for BIG results.
Former Editor in Chief, Iron Man Magazine
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