Introduction
When I first met Garrick Baylie in 1990, he had an athletic build, but nothing like the superhero physique he has today. Over the decades, Garrick has become one of my closest friends. When he lived in Chicago, we taught bootcamps together and we are constantly swapping ideas about training trends and techniques.
About ten years ago, Garrick began training for bodybuilding competitions, and I’ve had the privilege of watching his incredible transformation. He’s helped clients achieve jaw-dropping, magazine-cover results, blending the art and science of bodybuilding into his approach. Here are some of Garrick’s tips and secrets to help you on your own fitness journey.
Goals and Adaptation
Your goals should shape your training and diet. For me, the goal is simply to move better and feel good, so my routine reflects that. If you’re aiming for abs or serious muscle growth, the effort—and discipline—will need to ramp up. Below is Garrick’s advice for getting started.
Weight Training: Start Simple, Stay Consistent
Everyone’s body reacts differently to training, so finding the right approach for you is key. Garrick recommends, “When someone hires me, I always start with a conversation. I want to learn what their goals are, what they have done before, and what type of time commitment they have.
For beginners, we’ll start with a simple circuit workout. The focus should be on building consistency and getting used to the gym environment.
Start with one major movement per muscle group.
Perform 3 sets of 12–15 reps for each exercise.
Train three days a week, with at least one rest day in between sessions.
After a couple of weeks, as your body and lifestyle adjust, we can gradually take things up a level.”
What’s the Best Training Split?
Garrick explains, “This depends on variables like your schedule and goals. I recommend starting with a two-day-on, one-day-off approach.
Day 1: Upper body (chest, back, shoulders, biceps, triceps).
Day 2: Lower body (quads, hamstrings, calves, inner/outer thighs).
Day 3: Rest, and repeat
For competitive bodybuilders like me, the split is more advanced. Each body part requires more time, my routine is:
Monday: Back and biceps.
Tuesday: Chest and triceps.
Thursday: Quads.
Friday: Shoulders.
Saturday: Hamstrings, calves, and inner/outer thighs.
Training plans should adapt to how your body feels and what it needs. Listening to your body is important. If something hurts, feels awful, maybe you need a day off. Of course, always talk with your doctor for any issues.”
Cardio: Keep It Simple but Effective
For beginners or weekend warriors, Garrick suggests rotating between 2–3 cardio machines to keep it interesting. Garrick adds, “Find a few machines you like using and you can rotate 10 minutes on each or switch it up each time, like:
Day 1: Incline treadmill walking
Day 2: Elliptical
Day 3: Stairmaster
When a bodybuilder is getting ready for a show, steady state cardio is the name of the game. I avoid high intensity cardio because you tend to burn muscle and that is what you want to avoid.
I will do 2 cardio sessions a day when I’m four to six weeks out depending on needs. The first session will be in the morning on an empty stomach, anywhere from 30-60 minutes and another session in the evening also around 30-60 minutes. I only use 2 types of cardio equipment. The Stairmaster and the treadmill.”
Diet: Abs Are Made in the Kitchen
If you want a lean physique, diet is crucial—especially after 40. Garrick emphasizes balance,
“Eating healthy isn’t rocket science; the hard part is consistency. I encourage clients to stick to a 75% healthy, 25% fun ratio. This way, they can enjoy a few indulgent meals each week without guilt.”
Sample Meal Plan:
Garrick approved snacks include air-popped popcorn, Greek yogurt, string cheese, or nuts.
Garrick continued, “Educating clients on macros and nutrition makes healthy eating easier and more sustainable. Understanding your intake of carbs, protein and fats helps when you are trying to reduce your body fat.”
Supplementation: Less Is More
The supplement industry can be overwhelming, but Garrick simplifies it.
"A supplement should do exactly what the word means. It should supplement what your already doing. With over 30 years of experience, I have tried every over-the-counter supplement there is and honestly one a few have helped." Here’s what has worked for Garrick:
Fish oil
Multivitamin
Creatine
Glutamine
Whey isolate protein powder
Pro Tip: Always consult a doctor before introducing supplements, especially since effects and tolerances vary by individual. The supplement industry is not well regulated, so it's essential to look for companies that conduct third-party testing, like ones that carry the NSF Certified for Sport label.
Conclusion
Getting superhero fit takes time, effort, and discipline, but it’s achievable with the right plan and guidance. Whether you want to step on stage or simply feel better in your own skin, Garrick’s approach combines expertise with practicality.
For more information or to connect with Garrick, reach out at gabaylie81@icloud.com.
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