Look him up, and you'll see a researcher has been involved in many foundational studies in strength and supplement research. But this Ph.D. is also a bodybuilder with 3 decades of competition under his belt. A few weeks out from competing at age 54, he shares wisdom about training, eating, and supplementing for long-term health and success.

Highlights:

- Why he's still competing in bodybuilding shows at age 54.

- The secret to success: go to the gym 4-5 times a week for 30 years.

- "It's not a team sport. I don't depend on others, I only depend on myself."

- Kicking young people's asses in competition: "it's a way for me to be a bit of an ambassador for the older folk."

- This guy wrote his master's thesis on an Atari computer. Seriously!

- His first prep, back in the 1980s: A seriously crappy experience

- His training breakthrough from the great Lee Haney

- Why your arms aren't growing: "Over-volume creates under-recovery."

- "Over-training is very, very difficult [to achieve]. But under-recovery is very easy."

- His take on the best workout split.

- What is the minimum effective dose of strength training?

- How older people can shift their training mindset from pure fat-loss to "muscle stimulation."

- "So many of them, they want to see 10 pounds gone on the scale. And I say, 'OK. What if you lost 10 pounds of fat, and gained 10 pounds of muscle? You stand on the scale, and the needle doesn't move.'"

- Why high-protein diets aren't as dangerous as some people say

- "Leucine resistance" in middle-age and beyond, and what the minimum protein intake for older people should be

- His answer for people who don't want to count macros: the 2/3 rule

- Knowing all that he knows, what's in his shaker bottle? "I'd rather eat."

- On weight-loss "transformations" and competition: "It's not about placing. It's about the grind, and how you feel about yourself. Do you feel good enough about yourself to be able to go through that process, and to be able to get out and just expose yourself to any and all criticism. She had met her goal. That's what it's all about."

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