Ask Joe Weider

Tip of the Week: Something I see quite often in bodybuilding is smaller muscle groups being trained with a comparable number of sets to larger ones. For example, a common training split would include a day in which back and biceps are trained together. So, the trainer might perform 16 sets of back exercises followed by 12 sets of biceps.

The problem here is twofold. The biceps muscles are considerably smaller and weaker than the back, so they don't require three-quarters of the amount of volume as does the back. Also, the biceps receive a lot of stimulation during a back workout. They assist in all pulling movements, which means that after 16 sets of back, the biceps are already well worked and need only some touching-up. I would suggest performing just two sets for biceps, four sets each, and be done with it.

The triceps are another smaller group that does not need the same amount of work as the chest, with which it's often paired. Likewise, I don't believe the shoulders, which are bigger and stronger than the biceps and triceps, need as much work as chest, back or legs. I would say about 12 sets should do the trick. Remember, you're never truly isolating a single muscle group when training it. Think about how your muscles work in concert and structure your workout with this knowledge.

Q: A well-known doctor has advocated drinking up to four cups of coffee a day, saying that it's not only not hazardous, but healthy. Do you agree with this?

A: I certainly enjoy a good cup of coffee after a nice meal, primarily for the taste and experience. However, I am also familiar with the health benefits of coffee. In fact, a 2005 study by researchers at the University of Scranton in Scranton, Pa., determined that coffee accounts for most of the antioxidants Americans receive!

Two strong antioxidants, chlorogenic acid and caffeic acid, have been identified in roasted coffee, and it's been reported that a 200 milliliter cup of arabica coffee contains up to 200 mg chlorogenic acid, while a cup of robusta coffee contains as much as 350 mg, with about half that amount in caffeic acid.

Of course, just because you are drinking coffee doesn't mean you can forgo other important sources of antioxidants, like dark green leafy vegetables, tomatoes, blueberries, pecans and a host of other foods.

Remember, man (and woman) cannot live by coffee alone!

Q: Hi, Joe. I'm 74 and recovering from recent hip replacement surgery. I'm almost ready to begin exercising in earnest, and I am very motivated to get into the best shape of my life — this experience has been a wake-up call for me! What I'm wondering, though, is what kind of expectations should I have? Realistically, can I expect to get into tip-top shape?

I commend you on your desire to achieve your best shape at 74. Of course, to me you're still a youngster. But I do remember being your age and while I don't consider it "old," I do realize the body works a little differently at that age than it did even 10 years earlier.

I'm assuming you will begin exercising with your doctor's permission and that you are currently undergoing some kind of physical therapy to restore mobility to your hip. If these assumptions are the true, then I encourage you to work your way back into a training routine designed primarily to strengthen your muscles while maintaining flexibility. Too many of us seniors suffer debilitating and even deadly falls due to weak muscles. Strengthen your muscles and you reduce your risk of ending up in the hospital again.

As for how much improvement I think you can make, well, realistically speaking it won't be like it is for someone in their 20s. But I'm sure you guessed that already. Yet I have seen a number of people of advancing years get into and maintain terrific shape. My friends Bob Delmonteque and Jack LaLanne are just two examples.

When it comes to getting in shape after a setback, though, no matter what your age, the most important muscle — the one that will more help you reach your goal — is your heart!

Joe Weider is acclaimed as "the father of modern bodybuilding" and the founder of the world's leading fitness magazines, including Shape, Muscle and Fitness, Men's Fitness, Fit Pregnancy, Hers, Golf for Seniors and others published worldwide in over 20 languages.To find out more about Joe Weider, write to him and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate web page at www.creators.com.

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