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"Random" Off-Season Deadlift Routine - Greg Reshel (1995)

May 16, 2016, 7:54 pm
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This routine is the ultimate in variety. You will get the opportunity to push the envelope each week with new or at least different exercises for your deadlift each and every week. The off-season is the time for variety and overall strength and conditioning. Adventurous athletes will love this routine because it offers a smorgasbord of hard work. NO BOREDOM. If you welcome a challenge, the random deadlift routine will give you the opportunity to go for a personal best each week with slim chance of overtraining. The primary claim to fame of the "Random" Deadlift Routine is that it has no pattern. Lacking a definite observable pattern, this routine hits muscles from different directions and combinations each week. Overtraining is unlikely, strength increases are definite.  

A normal off-season routine involves a sequence of increasingly difficult weekly routines. A pattern of exercises, primary and accessory are chosen, and the athlete must try to increase the weight in key exercises over the course of the routine. A good routine usually results in a personal best set of 10, 8, 5, 3, 1 or all of the above. In this way, the athlete will see a logical pattern of increasing strength though successful weekly increases in the amount of weight lifted. The "Random" routine takes a variety of accessory exercises to form a series of challenging routines. There are two rules for this routine: 

1) Increase the weight lifted in each successive set so that the final set of each exercise is as heavy as you can lift. 

2) NEVER MISS A REP!

You will perform the routine once per week for 10 successive weeks. You must provide your best effort in each of the exercises listed for the routine of the week. You must be very aggressive in the final set of each exercise to provide a Personal Best or to challenge an existing personal record. Your strength will increase profoundly over the course of the routine. You will be able to see the strength increase in the routine that you follow immediately after completing the Random routine. One more thing. You will probably be sore each and every week of this routine because you will never be able to adapt to the work. Remember, you must increase weight with each set and never miss a rep. Start light and finish all out! 


Week 1: 

Stiff Leg Deadlift, 5 sets of 8 reps
Wide Grip Pulldown Behind Neck, 5 x 10 reps
Behind the Back Shrug, 6 x 12 reps
Wide Grip Upright Row, 5 x 10
One Arm Dumbbell Row, 4x 12.


Week 2: 

Rack Deadlift From Below the Kneecap, 6 x 9 reps
Shoulder Width Grip Pullup, 5 x 7
Underhand Grip Barbell Row, 5 x 10
Cheat Barbell Curl, 4 x 9
Hyperextension, 4 x 7.


Week 3: 

Good Morning, 4 x 7
Overhead Barbell Press, 5 x 11
45-Degree Leg Press, 6 x 14
Bench Dip, 5 x 8
Curl Grip Shrug, 4 x 10.


Week 4: 
T-Bar Row, 5 x 9
Dumbbell Pullover, 5 x 8
Seated Bentover Laterals, 5 x 12
Front Plate Raise, 4 x 7
Reverse Hyper, 5 x 10

Week 5: 

High Pull, 5 x 6
Forward Incline 2-DB Row, 4 x 10
Bent Arm Barbell Pullover, 5 x 8
Chest Supported Row, 4 x 9
Weighted Decline Situp, 4 x 6.


Week  6: 

Cambered "MacDonald Bar" Deadlift, 5 x 8
Close Grip Pullup, 5 x 6
Barbell Front Raise, 4 x 5-7
Head Supported 2-DB Row, 5 x 8
Hack Squat, 4 x 10.


Week 7: 

Rack Deadlift From Above the Knee, 6 x 6
Wide Grip Pulldown to Chin, 5 x 7
Double Dumbbell Curl, 5 x 8
Shrug, 4 x 9
Weighted Situp with Feet Held on Top of Bench, 5 x 10.


Week 8: 
Behind the Back Deadlift, 5 x 8
Reverse Grip Overhead Press, 5 x 7
V-Grip Seated Low Cable Row, 5 x 11
Half Squat Good Morning 4 x 7
Seated Bent Knee Leg Raise, 3 x 15.  


Week 9: 

Bentover Row, 4 x 8
Standing Lateral Raise, 4 x 10
Underhand Grip Pulldown to Chest, 4 x 9
Dumbbell Deadlift, 4 x 9
Stiff Arm Barbell Pullover, 4 x 7.


Week 10: 

Deadlift with Bar on 100-lb. Plates, 5 x 7
Decline Bent Arm Pullover, 5 x 8
Forward Incline Dumbbell Upright Row, 5 x 7
Seated Parallel Grip High Pulley Row to Chest, 4 x 9
Seated Press Behind Neck, 5 x 7.

Remember, start each exercise LIGHT and finish it ALL OUT. 

Always use strict form for your own safety. Some of these exercises might look like they belong in a bench press routine, but the shoulder presses and lateral raises all challenge upper back and mid-back stabilization, as well as abdominal oblique stabilization. The biceps curls also challenge back and abdominal stabilization. 

Try not to arch your back to cheat the lifts as this will lead to destructive back pain rather than positive muscle soreness from fatigue and exertion. 

I realize this is an lengthy list of accessory exercises and you man not know all of them. This routine is also a good opportunity to familiarize yourself with any of these accessory exercises that are new to you. 

Good luck and Good Training!   





















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Abdominals With a French Touch - Leo Robert (1958)

May 26, 2016, 5:39 pm
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Zabo Koszewski




Bert Goodrich on one leg holding Glen Sunby in a handstand.
Click Pics to ENLARGE




ABDOMINALS WITH A FRENCH TOUCH
by Leo Robert (1958)

Ever since the days of early Sparta, beautiful, classically-carved abdominals have been the hallmark of the superbly developed athlete. Even today in some European countries - notably France - abdominal development is so highly prized it has reached the proportions of a cult.

Happily (and healthfully), as we here in the United States are forsaking the bulk-for-bulk's-sake fad, we are bringing into the fore  greater stress on midsection development. Today, every bodybuilder wants clean, clear, blade-sharp abdominals. Unfortunately, wanting them and getting them are two vastly different things.

The difference in the finished appearance of the French bodybuilder's abdominals and that of the American is startling. Here in the U.S., most of us feel that we have worked a major miracle if we can show even a fair definition of the usual four sets of abdominals. In France, even their abdominals have abdominals.     

Now, anatomically speaking, it is obvious that the French are no different than we. Nor do they have any "secret" exercises nor any bizarre training methods. How, then, do they develop their amazing abdominals -- muscles so numerous one thinks of measuring them with a Geiger counter rather than a tape -- muscles so clear and so dramatic that they actually become a showcase, theatrically displaying the rest of their superior muscular development?

The answer is one of scientific approach to the problem and the degree of exercise intensity -- plus their insistence on training the abdomen from angles rarely done in this country. The French bodybuilder without his angled abdominal board is a bodybuilder without good abdominals . . . and in France this is practically a cardinal sin!

First, let me tell you what they don't do before I tell you what they do. 

They don't do situps! Heresy? Not at all . . . at least they don't do them in our conventional way. Here, it is considered the normal thing to begin abdominal work with several sets of situps. The French would never do this because:

1) The full situp is the most tiring, boring, time-wasting and nonproductive of all abdominal exercises. For years we here at Weider have been calling the turn on this archaic exercise, explaining graphically how it works only a very small area of the abdominals when done this way.

2) The French bodybuilder, being very logical, realizes this. Consequently he performs only that part of the situp which actually activates the abdominals. This he does by beginning the situp, rising no more than 10 inches from the board, then lowering the back until it just barely grazes the board, before he immediately begins another partial situp. In other words, the entire movement is controlled -- there is no throwing the body upward, there is no tiresome "follow through" as we do it, which makes the exercise unnecessary and ineffective. There is constant tension on the abdominals from start to finish, which doesn't happen when situps are done American fashion.

The upper abdominal area is strikingly well developed in the French bodybuilder because he makes this simple exercise increasingly more and more difficult. How? First, by adjusting the angle of the inclined board so that ever-increasing tension is generated. Secondly, he does it with a barbell when even the most difficult angles of the abdominal board become easy to maneuver. Third, and of possibly greater importance, is his unique method of performing this movement in heavy and light fashion.

This means that on Monday, Wednesday and Friday he will do the partial situp with weight held either across the back (if he is merely using a barbell plate), or in the hands held upon the chest (if he is using a whole barbell). He generally schedules 5 sets of around 12 repetitions for this weighted variation, while on Tuesday, Thursday and Saturday he performs the same movement without weight for 8 sets of 50 repetitions.

Now, if you think that 8 sets of 50 in the situp is difficult you should try it the famous French way and find out how much fun it is. For as I've said, the tiring part of the situp is the needless, nonproductive part . . . that which does absolutely nothing for the selected muscles but which puts an enormously tiring burden on the small of the back. Next time you do the situp American style, just for once note where the strain and fatigue begin. You'll find it not in the abdominals but in the back and the hip/upper thigh area.

This method of heavy and light training for the abdominals is the backbone of the French method. It is specifically well adapted for the abdominals because this is the only muscle group in the body that you are not attempting to enlarge. No bodybuilder wants a large waist -- muscular or otherwise. If this method were used on any other muscles the effect would be devastating rather than developmental, for what you would build up in muscular density in one day you would tear down in the next.

In the larger muscle groups you work for maximum size, while in abdominal development you work for maximum definition. You stress muscular solidity, contour and muscle firmness of texture in abdominal work, you do not work to the ultimate in muscular density.

The principle of the French method is that enough weight should be used to develop exceptional muscle firmness, yet enough high set, high rep, weightless movements should be done to insure that every milligram of intra-muscular fat or bulky tissue is destroyed.

The American bodybuilder, as a rule, utilizes only one of these phases of abdominal training in his workouts. Either he performs too many weightless movements which leaves the muscles relatively undeveloped, or he uses weights so heavy that he builds thick abdominal muscles which have no attendant muscular definition, or he performs his exercises on either just a flat bench or on one which is inclined in only one stationary position. In this way only two areas of the abdominal muscles feel any great tension and consequently there is only a partial development of the muscles.

In using all three phases at different times the muscles have a chance to grow to an impressive size and shape, yet remain so highly refined and highlighted that they are breathtaking in their chiseled beauty.

The French method works like magic on the man who thinks he has "too thick" a skin for the abdominals to show; on the man who has considerable fat around his midsection; as well as on the advanced bodybuilder who just can't understand why his abdominals are not as perfectly developed as his other muscles.

One of our great American champions and trainers, Vince Gironda, made a spectacular test with the French method. Though Vince is well into his forties he has the same daring and liking for challenges he had in his youth. A year or more ago, Vince permitted his magnificent body to actually grow fat. Not a vestige of his once great muscularity appeared. Yet by training his midsection with weights on three days and with high set, high rep weightless movements on alternate days, he achieved a sharpness of muscular outline and a richness of muscular texture such as no other present day champion possesses. One of the exercises which Vince claims did the most for him was this same partial situp that I have described here.

The principle used in the partial situp is used in every other abdominal exercise the French bodybuilder performs. The exercises he uses are few in number, but they are done in such a variety of angled positions and they are alternated from day to day with and without weight that they reach every muscle fiber in, around and under the abdominals.

If you will observe the photograph of Jean-Louis Jean of Paris as well as that of our own Vince Gironda you will note how effectively this method brings out even the attachments of the abdominal muscles near the latissimus. How many bodybuilders do you know who can boast such far-reaching abdominal separation? In examining the photograph of Jean-Louis Jean it actually seems as if the abdominals are a continuing part of the lats themselves! 

    Jean-Louis Jean, both photos.




 There is a one exercise which has long been a favorite of the French and Belgian bodybuilders and which has been described in these magazines several times. It is the inverted situp and for this you need either pulleys or a cable set.

To perform it, grasp the handle or handles, then walk forward until there is tension from the cable felt. Now turn around with the back to the pulley. Hold the handles at the back of the head, then bend forward until the head goes down between the knees. Resist firmly on returning to the starting position as the cable resisted you on the way down.

 One Variation of the Inverted Situp

When you do leg raises, don't do them at one stationary angle. Use an adjustable slant board so that you can continuously enlarge the angle. Then with the head at the higher end of the board and with knees locked, pull the legs up only until tension ceases. Lower them until they just barely touch the board, then up again. The idea here is to keep tension on the abdominals continuously, throughout the entire set. 

In the situp as in the leg raise, go no higher than necessary. Raise the body to the exact point where gravity takes over. Once this point is reached the exercise has only one value if continued onward . . . a nuisance value of fatigue which makes the rest of your abdominal harder, more disagreeable and more tiring than it needs to be.

Do as the thrifty French do . . . practice economy of motion in all abdominal exercise, doing the effective part and stopping right there. In this way you can do 10 times the number of exercises, sets and reps you've ever done before and you'll feel every one of them right where they should be felt. 

I will outline a French abdominal routine which you can easily adjust into your regular workout schedule. Just make sure that the abdominal weight exercises are not done on your heavy weight training days. Make it easy on yourself and you'll get double the results and pleasure from it. 


Abdominal Weight Days

Monday/Wednesday/Friday

1) Leg Raise Hanging From Bar:
Use iron boots if you can, otherwise tie small plates to the feet. Do 5 sets of 8 reps, working up to 12 reps before adding more weight.

2) Dumbbell Pullup From the Floor:
Lie on a flat bench with dumbbells on the floor within your grasp, The bells should be about midway between the shoulders and abdomen. With a hands-over grip, reach down and simply pull the dumbbells upward as high as you possibly can. Lower slowly to starting position, feeling the tension all the way down. In this exercise, which will bring out that terrific tie-in of abdominals and lats, you must THINK THE TENSION INTO THE ABDOMINALS. Don't make an arm, shoulder or chest exercise out of it. The arms are just hooks and the abdominals must do the work. Do 5 sets of 12 reps, adding weight when you can.

3) Barbell Side-to-Side Bend:
Everyone knows this exercise done with a barbell across the shoulders, the body bending to the right and to the left. NEVER USE A HEAVY WEIGHT. This works on the obliques so effectively that use of a heavy weight will build them too much and increase the size and appearance of size of the waist. A lighter weight will give them the stretch they need without building bulk, which they don't need. 5 sets of 15 reps to each side. 

4) Partial Weighted Situp:


This has been described earlier. It only remains to indicate that you should do 5 sets of 12 reps with all the weight you can handle.

20 sets of terrific abdominal work and you'll say it's all a pleasure. I guarantee that, using this French method, you won't be overly fatigued.


Abdominal Weightless Days

Tuesday/Thursday/Saturday

1) Leg Raise Hanging From a Bar:
No weight, but do 8 sets of 15 reps in this.

2) Leg Raise on Adjustable Incline Abdominal Board:
Make the angle steep, place the head at the higher position and try another 8 sets of 15 reps.

3) Body Lever:


Lie on a flat bench, hands grasping the supports. Lock knees, and raise the entire body up to position shown but NO FURTHER. Lower slowly, not letting the body quite touch the board before you begin another rep. Do 5 sets of 15 in this.

4) Partial Situp Without Weight:

  
Clasp hands behind head and raise trunk to a partial sitting position as earlier described. You should try for 8 sets of 50 reps and even then you'll not be overly tired when using this partial motion.


This program can followed by anyone from Paris, France to Paris, Kentucky. You need no large commercial gym and no classy assortment of gadgets. Indeed, the isolation of home training makes possible the utmost concentration which is a basic factor in the French abdominal training method. 

With this economy of equipment, using the economy of motion which is so typically French, plus the intense concentration which you can generate for yourself in the quietude of your own home, you can build a set of abdominal muscles that will make you proud. 

Try this method for just a few days, sandwiching it in your regular workouts. You'll see it's the smoothest, the easiest and the most pleasant and productive way of getting real championship abdominals.
        















 



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Massive Arms for You, Part Two - Joe Weider (1956)

May 26, 2016, 6:52 pm
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John McWilliams



Barbell Exercises for the Triceps

1) Two Arm Press:
A beginner's triceps exercise.

Undoubtedly the first triceps exercise the beginner in bodybuilding will come in contact with will be some sort of standing pressing movement. In the early stages of training, the two hand press will supply the beginner with satisfactory stimulation. It does more than develop the triceps, for this exercise works the back and shoulders in conjunction with the triceps, and teaches muscle coordination, which all beginners need.

From the starting position with the bar at the shoulders, the weight is pressed to arms' length above the head and an effort is made to maintain a strict body posture at all times, without any bend of the lower back. The weight is lowered from arms' length only as low as the shoulders, the starting position, and it is pressed overhead again.

When the weight is held at the shoulders the palms of the hands are facing to the front, or away from the body. A normal hand spacing, one about shoulder width, should be used at first. However, this can be varied with a close grip and a wide one. A closer grip throws more strain on the triceps and a wider grip makes the shoulders work harder. All variations should be practiced.

Once the bodybuilder advances enough to go into cheating exercises, he starts the weight fast from the shoulders, bending his body a few inches to the front and then snapping it back again to get a drive into the press, and as he presses the weight up it is permissible to bend backward from the lower back. When the bodybuilder lowers the weight to the shoulders again after performing the first repetition, he lowers it rather quickly, and he bounces it slightly off the shoulders for the second repetition and all subsequent ones. If this method is used much heavier weights can be employed, which are needed in advanced training.


2) Press Behind Neck:
A slightly more advanced triceps exercise than the regular press.

This exercise is performed very much the same as the regular press, with the one major difference being that the starting position is from behind the head instead of from the front shoulders. From this starting position behind the head the weight is pressed directly upwards to arms' length above the head.

When the bar reaches a point an inch of so above the top of the head it is permissible to permit the bar to ride forward six inches or so, or until it is in front of the body, and to conclude the pressing movement from that position.

At first a strict body position should be maintained. The palms of the hands are, of course, facing to the front. A shoulder width grip of a wide one can be used. It is impossible to use a close grip.

To cheat in this exercise, you snap, of quickly shrug your shoulders up to give the weight a start. Then you press to above the head, and bend back slightly at the lower back to continue to press the weight to arms' length. Do not lower the weight too quickly for you do not have as much control of it behind the neck as in front of the body. You could cause damage if you lowered the weight so quickly that it hit with force against the rear of the neck or the rear shoulders.


3) Bench Press:
For triceps power.

While the bench press is admittedly one of the most valuable chest muscle developer that any bodybuilder can perform, it is also an exceptional frontal shoulder and triceps exercise. All outstanding bench pressers possess triceps of excellent shape, size and power. The arm enthusiast should therefore never neglect the bench press in his training.

The most common form of the bench press is the one in which the bodybuilder lies on his back on an exercise bench, and then a training partner lifts a barbell up to his upraised hands. The palms of the hands are facing to the front, and the grip is a wide one, right up to the barbell collars. From this starting position the bar is lowered until it touches the chest, and it is then pressed up again to the starting position.

At first, hold the back flat on the bench and make the arms, shoulders and chest do the work. However, as you advance in the exercise it is permissible to lower the weight rather quickly and to actually bounce it off the chest, and then to raise the body off the bench in an arch to permit the use of heavier weights.

The bench press can also be performed with a narrow and a shoulder width grip, and each of the three hand spacings influence the triceps in a slightly different manner. For triceps bulk and power the bench press is practically unbeatable.

There is still one version of the bench press that I should mention here, and I refer to it as the Brenner Bench Press, since Malcolm Brenner first drew it to my attention. It is performed identically to the regular bench press, except that the palms of the hands face the rear, or towards the bodybuilder's head, instead of away from it. Wide, normal and narrow hand spacings can all be used, and in advanced training a body arch and slight bounce from the chest can also be employed. Not as much weight can be used in this version as in the regular bench press.


4) Power Bench Press:
 - A short-action triceps movement which builds supporting and ligament power.

Just as there are short-action biceps developer, there are of course similar exercises for the triceps. The power bench press is one of these. To perform the exercise, you first raise the barbell onto two strong stands or boxes, which should stand about 14" off the floor.

 2 x 4's nailed together like this can support huge weights and bouncing off them is no problem.
Dirt cheap, too.

The body is positioned under the bar in your normal bench press positioning. The bar is then pressed out to arms' length. Only a pressout of several inches is needed for maximum benefit. Tremendous weights can be used in this movement, and the advanced bodybuilder can work up to 600 or more pounds.

The weight is lowered back to the boxes and then pressed up again, and a wide hand spacing, palms facing front, permits the utilization of the greatest weight. However, a shoulder width grip and a narrow one are also valuable varieties and should not be neglected. You can also perform the exercise with a reverse grip, with the palms facing the head.

While actual cheating is difficult in this exercise due to the tremendous poundage being used, you will be able to squeeze out more repetitions with a heavier weight if, after the first repetition, you lower the weight rather quickly and bounce it off rubber pads attached to the boxes. If you catch the rebound right, you will discover the second and third repetitions are actually easier than the first one was, and you will be able to squeeze out 6 to 8 repetitions with a weight you would have difficulty performing 2 with, if you came to a dead stop at the boxes.


5) Floor Press With Bridge:
 - A great power builder.

Before the bench press was popularized, bodybuilders performed all their lying presses on the floor. Today, due to the superiority of the bench press, the floor press has become practically obsolete (1956).

However, one style, the floor press with a bridge, remains to this day a valuable triceps builder. To perform this exercise, you lie on the floor, feet pulled back under the thighs. A barbell is held in the hands at the chest, and the elbows are resting on the ground.

Now, raise the body up so that it is supported by the feet and the upper back and shoulder, and while doing so press the barbell to arms' length above the chest. By raising the body high you can exert tremendous pressing force and can work up to very heavy weights. To lower the weight, first lower the body and then return your elbows to the floor.

The palms of the hands are facing the front, and since the object of the exercise is to raise as much weight as possible to arms' length, use whatever hand spacing feels most comfortable. For most bodybuilders a grip slightly wider than shoulder width will prove best.

Since this is already a form of a cheating exercise, to cheat further in it will require a slightly different approach. To do this, you start with feet placed under the thighs and the rest of the body is flat on the floor. The barbell is resting across the lower waist, or belly. You now toss the weight up by raising the belly high and using this momentum to help you, then permit the weight to ride back over the head, pressing it to arms' length while you do so. The common name of this exercise is the "belly toss" and it is self explanatory how the name was coined.

[Note: There's a lot of info on the use of the belly toss bench press by Joe DiMarco and given to Dave Yarnell to compile. DiMarco was on one of the original Culver City Westside Barbell lifters. See Dave's book, "Forgotten Secrets of the Culver City Westside Barbell Club" for more. 


  

6) Lying Triceps Curl:
 - A flushing exercise which increases triceps size quickly.

To make any muscle grow to a maximum size, the muscle area must be flushed up fully, literally stretched to maximum fullness. One of the great exercises for this purpose as far as the triceps is concerned is the lying triceps curl.

It is a simple exercise to perform. To start the exercise lie on a flat bench, the head about one foot below the edge. Hold a barbell in the hands, palms to the front, using a shoulder width spacing. The weight should be at arms' length above the head, similar to the start of the bench press. The weight is lowered behind the head, but the elbows are not permitted to drop back or to move off to the sides. They must be pointed up when the weight is behind the head. Then, still maintaining the elbows in their fixed position, the weight is raised again to the starting position.

It is impractical to use a wide hand spacing in this exercise. Some bodybuilders prefer a very close grip, others like one about 18 inches apart and still others use a shoulder width grip. Only experience will teach you which is best in your case, and one which permits you to use the heaviest weight is the one I recommend.

To cheat in this exercise place a rubber pad on the bench behind your head, and then lower the weight rather quickly and bounce it off the pad. If you use a hand spacing which clears the width of the bench you can bounce the bar with some force off the pad and work up to very heavy poundages. If you use a very close grip you will have to be careful not to bounce too hard, otherwise you may injure your hands.

This exercise can also be performed with the palms of the hands facing the rear, or toward the head, and both versions belong at various times in your workouts.


7) Standing Triceps Curl:
 - Another flushing exercise.

The standing triceps curl, or French Press as it is also called, is another triceps exercise which will flush up that muscle tremendously. Certain bodybuilders use tremendous weights. John McWilliams, the giant of power with arms that have measured as much as 21" in hard muscular condition, has used up to 300 pounds. You'll find that hard to believe, for 80 to 100 pounds may prove to be your present limit, even if you've had considerable experience. But -- you'll progress quickly, if you train properly.

To start the exercise clean a barbell to the shoulders and then press it to arms' length above the head, as in the regular press. When the weight is above the head the palms are facing the front. A shoulder width grip should be used.

Now, lower the weight behind the head, but when doing so make certain that the elbows are pointed up, just as in the lying triceps curl. Keeping the elbows pointed up, you raise the weight back to the starting position overhead.

It is impractical to use a wide grip in this exercise. Use a shoulder width grip, or else a narrow one. The exercise can also be performed with the palms of the hands facing the rear when the weight is at arms' length above the head, and from a developmental standpoint both styles are excellent.

To cheat in this exercise lower the weight rather quickly and get a little bounce when the elbows are fully bent. However, use caution if cheating while performing this exercise, the elbow tendons and ligaments can be easily damaged if you become too enthusiastic.


8) Bob Shealy Triceps Shoot-Back:
 - A severe triceps tightening exercise.

In assigning various names to exercises, such as the Zeller Curl, the Brenner Bench Press, and the Shealy Triceps Shoot-Back, the bodybuilders whose names are used make no claim of being the originators of the exercises. And neither do I. However, in each case the exercise so named was drawn to my attention first by the particular bodybuilder, and to give him the credit he deserves I named the exercise here after him. Actually, it is almost impossible to say just who originated any exercise. I felt that I have discovered many, and yet, when talking with oldtimers they often told me that some lifter of years ago was seen performing an identical movement. [Note: These last sentences lead me to believe this book was written by an author in the employ of Joe Weider at the time, with Mr. Weider's name being given claim to the work. As does the lack of the term "Weider Principles" tacked on to everything and anything within striking distance of a typewriter.]

The Bob Shealy Triceps Shoot-Back is a real tough exercise. It is strictly for advanced work and not intended for the beginner. It is started the same as the regular lying triceps curl, with a barbell held at arms' length above the face while the bodybuilder is lying on a flat exercise bench. The weight is lowered behind the head as in the regular triceps curl, and then is it shot back with some force to arms' length behind the head. The weight is then pulled back only as far as behind the head and once again is shot back to arms' length.

A shoulder width grip or a close one should be used, and the palms of the hands can be facing either up or down. You will have to work hard on your shoulder and upper back power before you will be able to handle limit weights in this, and it's the one exercise which you really won't be able to cheat in. There's only one style -- the one you can employ the heaviest poundage in, and that's the correct style; beyond that there is no cheating possible.


9) Standing Shoot-Back Triceps Exercise:
 - For explosive triceps power.



This exercise is similar to the above one insofar as a fast shoot-back of the weight is the main exercise action. To start the exercise, stand in front of a weight that is resting on the ground. Squat down and grasp the barbell behind the body, with the palms of the hands facing to the front. Use a comfortable, shoulder width grip. Now, stand erect, lifting the weight up with you, arms stiff, bar resting across the buttocks.

Raise the weight up and rest it across your lower back. From there, bend slightly forward, and shoot the weight directly back, straightening the elbows and tensing the triceps while doing so. Hold the weight in that position for a count of two and then return to the lower back position and repeat.

You can also use a narrow and a wide hand spacing, and you can vary the position of the palms, starting with them facing the rear, instead of front.

To cheat in this exercise you bend forward quite a bit, which makes it easier for you to handle heavier weights.


10) Stiff Arm Rear Raise:
 - For triceps definition.

This exercise is commenced exactly the same way as the last one. You squat down and grasp a barbell behind the body with a palms forward grip. Use a shoulder width grip. Stand erect and lift the barbell up with you, behind the body. Keep the elbows stiff. At no time during the exercise are you to bend the elbows.

Now, bend forward and while doing so raise the weight back and up. Lower the weight and at the same time straighten the body to the starting position and repeat.

Besides the shoulder width grip you can use a wide one and a narrow one. You can also have the palms facing to the rear instead of to the front.

The only way you can cheat in this exercise is to bend forward rather quickly and in this way give the weight a better start.


11) Two Arm Jerk:
 - For power and bulk of the triceps.

Competitive weightlifters, while not usually possessing triceps of the size and shape of bodybuilders, do generally own triceps of greater all around power. The clean and jerk lift helps them tremendously to reach that goal. The 'clean' part of the lift is of course not beneficial to the triceps, though as brought out previously in this book, it can be used as a great biceps strengthener. The 'jerk' portion of the lift, however, is a great triceps builder.

To perform the exercise, lift a weight to your shoulders in whatever style you can raise the most weight. Bodybuilders who are not too well acquainted with the technique of 'cleaning' will probably find that they will do best merely 'hauling' the weight up in a rather crude style, dipping slightly at the knees to get under the weight as it approaches shoulder height.

Once the weight is caught at the shoulders stand erect with knees stiff, still holding the weight at the shoulders. Now, bend the knees about three inches and then snap them straight again, and while doing so press upward with the arms with all the force at your command. This should raise the weight to well above head height. It will then be easier for you to press the weight the rest of the distance to arms' length above the head.

Hold the weight above the head for a moment or two, then lower to the shoulders, and repeat the jerk.

Of course, if you have practiced and competed in competitive weightlifting and know how to split or squat under the weight for the clean as well as for the jerk, do so, for this will certainly permit the use of heavier poundages. However, if you haven't had any competitive weightlifting experience, then rely on your basic power for both the clean and the jerk. Just as long as you raise more weight above your head in the jerk than you can press, you can be certain that your triceps will receive a tremendous amount of work.

You will only be able to use a grip of about shoulder width in this exercise, for too narrow or too wide a grip will make it impossible to use limit poundages.

In this exercise, the more you perfect your style, the more you will be able to lift. So in a sense, cheating in this lift actually means a better or more perfect style, instead of a lax one.


12) Power Press Out:
 - For thick, heavily built triceps.

This exercise starts exactly the same as the previous one. You merely bend forward and then clean a heavy weight to the shoulders. After the weight has been cleaned, you jerk it to arms' length above the head. But now, the similarity to the previous exercise ceases.

After you have jerked the weight to over head, assume your most comfortable and secure body position. Lower the weight a few inches only. Don't lower it more than two inches at first. Once the weight has been lowered two inches, press it back up to arms' length again. Now, lower the weight as before. Again press it out to arms' length. Continue practicing this lowering and the pressing back to arms' length, until you have lowered the weight about six inches. fi you can press it back again from that position, then the next workout use a weight 5 to 10 inches heavier.

To cheat in this exercise you have to rely on a back bend to give you a firmer pressing support.

You will find that a shoulder width hand spacing is best, for a really wide or a narrow one will limit your pressing power. You can practice different hand spacings, but bear in mind that the object of this exercise is to lift the heaviest weight possible so use the grip which permits this.

End of Part Two.
Next: Barbell Exercises for the Forearms.  






 







 





























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Put "Life" in Your Deadlift - Richard Luckman (from Powerlifting News)

May 30, 2016, 5:56 pm
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Note: I have included a Bench Press routine here by Dan Gerard, a lifter housed in the same prison as Mr. Luckman at the time this article was written. It follows the deadlift article.

Powerlifting News was pretty much the first powerlifting publication. It was around 10 years before PLUSA started coming out. There's some great stuff in those little papers! 



Pull From Just Above the Knee
Note Adjustable Stand



Luckman's Pulling Form From Just Below the Knee
Click Pics to ENLARGE

Richard Luckman


Walter Thomas








Richard "Lucky" Luckman, 1972 Junior and Senior National Champion, has held the LW DL World Record several times. This year while an inmate at Wisconsin State Prison he pulled a big 619. 

I have been reading Powerlifting News for quite a while now, so I thought I would like to give a little contribution in the way of an article about my deadlift routine and the weightlifting facilities here at the Wisconsin State Prison.

 I would like to point out that, contrary to what a lot of people think, training while one is in prison is certainly not as easy as most uninformed people seem to think. There are a lot of 'psychological' aspects to contend with, not to mention the difficulty involved in obtaining the equipment needed to train properly. Aside from the weights and Olympic bars, which the State was benevolent enough to buy for us.

ALL other equipment such as benches, racks, etc., had to be bootlegged. In other words, the materials had to be obtained contrary to prison regulations. They were then assembled on the sly, that is, illegally, under the radar. Needless to say, all this required plenty of time, care and patience, and it also involved a lot of dedicated lifters. Or, you could say 'enterprising' lifters.

But the end result has been very satisfying. We have turned out some very competitive lifters over the last five years or so. To me, this has been a BIG boost.

The diet here leaves a lot to be desired. In prison you have to eat what is thrown at you day after day. And believe me, it sure isn't anything to write home about!

There is also a ton of petty bullshit that has to be put up with day after day. So, if people think training conditions in prison are so great, I think they are misinformed, and not really too smart at all.


Luckman's Deadlift Routine

Tuesday: 

Deadlift Out of the Rack (bar is set just over the kneecap. Use straps)
255x10
345x5
615x5
675x3
725x1
615x5


Saturday:

Deadlift Off of Blocks (bar is set 6" below kneecap. Use straps)
255x10
345x5
575x5
625x3
650x2
Then continue doing DEADLIFT OFF FLOOR  - 
345x3setsx8.

I hope this information will be of help to some lifters.




Ron Gerard's Bench Press Routine

We have a lifter here by the name of Ron Gerard. He laid off lifting for four years. In that period he was involved in a head on collision with a car. He was on a motorcycle. When Ron started training seriously again about two months ago, he could barely BP 265. But in this two month period of time he has brought his bench up to 405. Nice gain? In case anyone would like to know the type of routine he employed in gaining back so fast, here it is.


Monday/Wednesday/Friday: 

Bench Press: 
135x10
225x6
300x2
340x1
405x1
315x5
345x3
370x2
390x3

Incline Bench Press: 
205x8
240x5
275x3
305x2
325x1

Dips:
5 sets of 8 with weight added to a belt, adding 25 lbs. each set
alternating each set with supersetted Lat Pulldowns and Standing Laterals.

On alternate days he works arms very hard. After this he does 
Bench Press:
225x6
275x3
355x1

He does the benches after the arm workout because he figures that a few presses after a hard arm workout builds that deep, sure strength. 

Ron also squats twice a week and deadlifts twice a week. 

He is sure that if it wasn't for all the lifting he had done over the years, he wouldn't have come out of the accident alive. 
 





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Massive Arms For You, Part Three - Joe Weider (1956)

May 30, 2016, 7:20 pm
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Center: Tommy Suggs, Mr. Greater Pittsburgh 1966



Barbell Exercises for the Forearms


1) Standing Wrist Curl:
 - for maximum flushing action.

Stand erect and hold a barbell in the hands as you would in the regular curl. Now, keeping the elbows stiff, you curl the wrists up, then lower the wrists and curl them down toward your thighs. Curl them up to the front again and continue the back and forth wrist curling motion until your forearms are fully flushed up.

You can use a wide, narrow, and regular shoulder width hand spacing for this exercise, and each hand placement affects the forearms in a slightly different manner. It is also valuable to perform the exercise with the palms of the hands facing the body as well as facing away from it. At first, perform the exercise rather slowly. However, as you progress you can cheat by speeding up the tempo of the wrist curls which will permit the use of heavier weights.


2) Seated Wrist Curl:
 - another flushing type forearm exercise.

In this exercise, which is very similar in action to the previous, you start the movement by sitting on a bench an resting your forearms on your thighs so that only the hands and wrists extend beyond the knees. Keep the palms of the hands facing up, and hold a barbell in your hands, using a shoulder width grip.

Now, curl your wrists up, then lower the hands as much as possible, at no time raising the elbows off your thighs, and then curl the weight back up again. Keep all the curling action in the wrist. Continue curling the wrist up and down until your forearms are fully flushed up.

Since your forearms are to rest along the thighs at all times while performing this exercise, with only your wrists and hands extending beyond he knees, to alter your hand width you must also alter the position of the thighs. For a narrow grip, draw the knees close together, and for a wide grip, point them out. You can also use a palms down hand position besides the palms up.

To cheat in this exercise you perform the movement rather quickly which allows you to use a heavier weight. 


3) Lean Over Goose Neck Curl: 
 - to thicken the inner belly of the forearm.   

To perform this exercise, bend forward and grasp a barbell at the feet in much the same manner as you would start the regular barbell rowing exercise. The palms of the hands are facing the body and you use a regular shoulder width grip. Raise the barbell a few inches off the floor, keeping the elbows stiff and straightening up the body to lift the weight clear off of the floor. Now, maintaining this bent over position curl the weight up toward the shoulders by bending the elbows, until the lower arms are approximately parallel to the floor. Bend the wrists forward while doing so, holding the weight at the shoulders for a moment and then lower to the starting position, straightening the wrists while doing so. 

Besides the shoulder width hand spacing you can also use a wide grip or a narrow one.

To cheat in this exercise swing the weight slightly at the starting position and this will permit the employment of heavier weights.


4) Reverse Curl:
 - for strengthening the ligaments at the elbow joint.

Stand erect and hold a barbell in the hands, at the thighs, palms of the hands facing the body. Use a regular shoulder width hand spacing. 

Now, trying to hold 

continued . . . 
















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Gene Roberson - Terry Todd (1966)

June 4, 2016, 3:22 pm
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Bill West, after his record 579 lb. Squat
Tony Terlazzo weighing the barbell.
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Gene Roberson, Heavyweight Record Holder
by Terry Todd (1966)

Author's Note: There is a young man attending the Massachusetts Institute of Technology graduate school on a fellowship from the bell Telephone Company. He is studying engineering. In his spare time he lifts weights and he lifts them so well that he now has officially surpassed two of the four national records in the powerlifts. In a recent contest in Boston, weight 279 pounds, Gene Roberson made lifts of 490(actual weight 486.5) - 740(actual weight 730.5) - 715 for a total of 1945. The squat and the total exceed the listed national records.

Gene first broke into the national limelight at this year's Senior National Power Lift Championships here in York. I was his chief opponent on that occasion and although I outweighed him by over 60 pounds, my total exceeded his by the meager margin of five pounds. I have spent as much time as possible with Gene and I have come to greatly respect both his lifting ability and his approach to the sport. I asked him to jot down some of his background in lifting and some of his preparatory training for the National meet this past year. He did this and I present it now to the readers of Muscular Development. 

Issue This Article Was Taken From


"I was almost sixteen years old before I saw my first plate-loading barbell. I had seen pictures of strong men and wrestlers and had always been interested in strength. At the age of twelve I was the 'first kid on the block' to lift a 100 pound sack of cement to my chest. I was interested in all forms of athletics, having played baseball, softball and sandlot football. By the time I was nearly sixteen I had a good background for weightlifting, both physically and mentally.

"It was at this time that a close friend, Randall Pitts, invited me to his basement gym to try my hand at lifting weights. Like most people who have never lifted, I was convinced that I could press one hundred fifty pounds. My first attempt, however, with one hundred pounds, proved that I was wrong because this was a limit effort. Randall then taught me the clean and jerk and I attempted 125 pounds, failing with the jerk. This was the spark that I needed to put me on my way to a rigorous training program. I trained with Randall for about four months but since we were both inexperienced, the training consisted of only presses, curls, and triceps development exercises.

"In my early years, I was primarily interested in bodybuilding and in the four months that I trained with Randall my arm size increased from 12.5 inches to 14.5. It was about this time that I purchased a 160-lb. York Barbell set from a local sporting goods store. Several of my friends and I then trained at my house and at the end of nine months of training I was able to press 190 lbs. at a bodyweight of 170. I continued to train at home for the next year, still working on my upper body exclusively, until, at the end of 18 months training I could make the following lifts: Press, 235; Bench Press, 330; Squat 225; Deadlift, 300; Curl, 150. My measurements were approximately as follows: Arms, 17"; Chest, 45; Thigh, 23; at a bodyweight of 180 lbs.

"Soon my interests shifted, and I discontinued all weight training for about two months. When I resumed training I had lost 10 lbs. and my lifts had decreased approximately 20%. This was the summer of 1960, and at this time I read my first Strength and Health magazine [this blogger software really loves to refuse the ampersand].


In this magazine I found just what I needed. In the section devoted to publicizing forthcoming weightlifting events, I discovered a contest in Birmingham. I decided to enter having two weeks to train and was extremely confident of first place. In the contest I made the following lifts: Press, 195; Snatch, 185 (4th attempt); Clean and Jerk, 230. My bodyweight was 173. My confidence was not justified, however, because I placed last in a class of four contestants and was beaten 180 lbs. by the winner.

"After the contest I began my senior year in high school, at which time I worked hard on the Olympic lifts. In december I totaled 635 lbs. In March I totaled 630 lbs. Then I joined the Birmingham YMCA and came to realize that a weightlifter must do squats. At this time I began my first power routine so that by the middle of August I made the following lifts in the Southern Teenage Championships: Press, 245; Snatch, 200; Clean and Jerk, 280; at a bodyweight of 199.

"For the next three months I trained almost entirely on the squat and squat snatch and made the following lifts in the Dixie Open in December of 1961: Press, 240, Snatch, 230; Clean and Jerk, 285; at a bodyweight of 197.

During the winter and spring I returned to power training which consisted primarily of the bench press, squat, and deadlift. By the middle of June, I had officially bench pressed 385, squatted with 500, and deadlifted 585.

"I entered the Southern Teenage Championships in August of that year making all nine lifts and weighing 208. I pressed 280, snatched 240, and cleaned and jerked 305.

"My training for the next six months was rather uninspired, but I finally came to life in the spring of 1963 after having some rather poor contests. On July 20th of 1963, I totaled 900 lbs. for the first time with lifts as follows: Press, 300; Snatch, 260; Clean and Jerk, 340; at a weight of 213. Four weeks later I entered a contest in Louisiana which proved to be my first big event. My competition was John Gourgott. I weighed 217 to his 202 lbs. I pressed 315 to his 325. In the snatch he took a big lead by making 285 to my 265. In the clean and jerk he made only one success with 330, and I made a last attempt success with 360 to win by 5 lbs. This contest marked the best Olympic lifting that I have ever done on the basis of bodyweight.

'Me next contest was in Louisville, Kentucky, against John McIntyre, in February of 1964. I won this contest 920 to his 915.

"After training hard to two months I won the Southern Area YMCA Championships with lifts of: Press, 340; Snatch, 270; Clean and Jerk, 365. This was at a bodyweight of 251.

"Since this time my interest in Olympic lifting has faded by recent totals of 955, 960 and 975. My best official lifts are as follows: Press, 340; Snatch, 290; Clean and Jerk, 365. I still have the desire to total over 1,000 and feel that it is within my capabilities; however, my main desire is to be a good powerlifter. I have lifted in only one big power contest to date. This was February 27th when I competed with Terry Todd in Chattanooga. Although I was soundly defeated, I broke all my personal records and vowed to do better next time. As it turned out, next time was Senior Powerlift Nationals.

"In preparation for the Nationals, I had bench pressed 470, squatted with 680, and deadlifted 705 for a total of 1855. I am writing this article only hours before the heavyweight competition is to begin for the contest. The remainder of the article will be devoted to the results of the contest and my analysis of my performance.

"The contest is now over, and the results are past history. Once again I went down to defeat with a narrow margin of 5 lbs. My total of 1855 was 105 higher than my previous best official total. Since my bodyweight has increased by only four pounds I am well pleased with this improvement. At this point I will discuss each lift completely in the order of their performance and from the standpoint of my preparatory training.
 
 

"I began serious preparation on all three lifts on June 1st of this year. My initial bench press routine consisted of 8 sets, 6 reps, working up to 335, plus 4 sets of triceps curls. These exercises were performed on Monday, Wednesday and Friday, with the emphasis on improvement over each workout. I continued with this routine until Monday July 5th, at which time my top bench was 395 x 6, and I was performing 10 sets of bench presses. It was at this time that I injured my right pectoral muscle. My bench press was seriously affected, and it was not until my last week of training that I was able to make 400 for 6 reps. The last two weeks of training were devoted predominantly to single reps with heavy weights. In the contest I started with 460 which was 5 lbs. more than I had ever done in a contest and 10 less than I had ever done in training. The next attempt was 480 which, I am told, is a new official world national record. This attempt was smooth and relatively easy, however, I was unable to lock out 500. I attribute my inability to complete this lift to the elbow injury I sustained, which kept me from doing supplementary triceps work after July 5th.

      
Gene Roberson, 740 Squat
 
"My training for the squat was identical in form to my bench training. I seldom do partial squats because I do not have enough weights. On June 29th, I reached somewhat of a peak in the squat by doing 6 reps with 500 lbs. At this time I changed to the half squat from the power rack, still doing 6 reps. I continued these until July 28th at which time I returned to regular squatting, 6 x 6, followed by 2 singles. I continued this schedule until about two weeks go when I began to concentrate on singles. In the contest, I made 650 with ease, 680 with much difficulty, and 705, which actually weighed 703, and this felt like a limit. I believe in squatting with the legs and not the back; therefore, I place the bar high on my back and maintain a fairly erect position. My physique is such that this type of squat is not only comfortable but very efficient. I attribute much of my size and strength to the correct performance of the squat.



"My deadlift training did not begin until June 17th. The reason for this was that my bodyweight had dropped from 264 to 250 since February and I was in poor shape. Therefore I felt as though all three lifts would be too much of a strain. My routine in the deadlift was the same as the bench and squat, with an occasional workout on the power rack in the lockout position. Since I trained on only one lift each day, I made good progress on the deadlift, going from 600 to 705 in a training period of only two and a half months. In the contest I started the deadlift with 675 which was my personal record officially. My second attempt was 700 which was smooth but hard. My final attempt with 720 failed at knee height. I had expected to make 725 in this lift, but the exertion of the 705 squat, combined with having to do all three lifts the same day proved to be too much.

"My plans at this time are very indefinite. I cannot continue to lift in the heavyweight class weighing 268. I must either weigh 280 or train down in anticipation of a 242 class. I prefer the latter. Next year at the Senior National Powerlift Championship you will know what I decided."


Fortunately for the advance of powerlifting and unfortunately for my two records, Gene didn't wait until the '66 Seniors to let us know what he decided. He is now weighing slightly over 280 and if he continues to train and increase his bodyweight his records should continue to skyrocket. His approach to lifting is positive and his dedication to regular training is amazing. Both of these things are admirable traits - traits that aspiring powerlifters around the country and around the world would do well to copy.  


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Massive Arms for You, Part Four - Joe Weider (1956)

June 6, 2016, 10:41 pm
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DUMBBELL EXERCISES FOR THE BICEPS MUSCLE



1) Dumbbell Curl:
 - for bulking up the entire biceps area.

While all champion bodybuilders perform barbell curls in their arm training, none of them neglect dumbbell curls. It is the combination of both dumbbell and barbell curls that creates superhuman arms - arms like Ross, Reeves, Stephan, Robert, Theriault and so on. 

In some respects, dumbbell curls are more enjoyable than barbell versions since they permit greater freedom of motion, and more variations are possible. If you are not careful, you may find yourself favoring dumbbell curls over those in which a barbell is used, and this should be avoided. For best results, you must split up your training pretty evenly between the two.

Of course, for a month or two you can specialize mainly on dumbbell movements if you want, and then later on devote most of your time to barbell exercises. This is perfectly all right and many bodybuilders follow that procedure. However, at the end of six months or a year, the amount of time spent in either dumbbell or barbell movements should rather evenly balance off.

The most common type of dumbbell curl is performed in this manner. Stand erect, holding a dumbbell in each hand, arms extended down at the sides with the elbows stiff, and the palms of the hands facing forward. Now, keeping the upper arms close to the sides, bend the arms at the elbows and curl the dumbbells to the shoulders, both at the same time. There must be no backbend, no swing, no body motion of any kind. The dumbbells are then lowered rather slowly and the exercise repeated.

Another version of this exercise, and one which is very effective, is to start the exercise exactly as outlined above, but once the dumbbells have been curled about half the distance, the palms of the hands are turned towards the body and the curl completed in that position. Anatomically considered, this version more completely exercises the biceps, but both varieties should be practiced.

A third version of this exercise, and one which is very effective, is to start the exercise with the palms of the hands facing the thighs instead of directly front and then to curl the weights from thigh to shoulder with hands held in that position throughout. Many bodybuilders can handle more weight in this style than any others.

Besides performing the dumbbell curls already explained, BOTH DUMBBELLS TOGETHER, they can be done in an alternate manner. The starting position is the same, but one dumbbell is first curled to the shoulder while the other remains at the thigh. The dumbbell that has been curled is lowered to the starting position, and while it is being lowered the bell in the opposite hand is curled to the shoulder. This alternating curling and lowering of the dumbbells is continued until a full, and equal number of repetitions is performed with either arm. You can perform the palms front all the way, start with the palms front and then turn them toward the body, and palms held toward the thighs throughout, version in the alternate curl as well as in the two dumbbells together style.

From time to time practice raising the elbows up after the weight has been curled to the shoulders, and you will note how this gives a greater biceps contraction.

While most bodybuilders prefer exercising both arms at the same time, either by performing the curls dumbbells together, or else alternate style, it is practical for you to use only one dumbbell if you prefer, performing a complete set of dumbbell curls with one arm only, and then after a short rest performing a set with the opposite arm. Some bodybuilders may find it easier to concentrate while exercising one arm at a time in this manner, and if experience indicates this to be true in your case, then by all means follow that exercise plan.

To cheat in any of the above versions of the dumbbell curl, you merely relax your strict style, swing the weights up a bit and bend back at the waist to permit the use of heavier weights.


2) Zeller Dumbbell Curl:
 - for ligament power.

Earlier in this course I told you how to perform the Zeller Barbell Curl and I explained how this exercise was named after that popular New York City bodybuilder Artie Zeller. The dumbbell version of this same exercise will be explained now.

Grasp a dumbbell in one hand and raise it to your shoulder. You can cheat curl the dumbbell up, swing it or clean it to the shoulder. How you get it there is unimportant, but the weight you should use must be heavier than you can handle in a strict dumbbell curl.

Once the dumbbell is secured at the shoulder, place your elbow solidly on your hip to give you a firm support. Now, bend back slightly, and while doing so lower the weight slowly, fighting it every inch of the way. The palm of the hand is facing the body.

Once the dumbbell has been lowered to straight arm at the thigh, raise it up to the shoulder again and repeat. Perform the same number of repetitions with each arm. To cheat, lean FAR back.


3) Seated Dumbbell Curl:
 - for great biceps size and power.

The seated dumbbell curl is performed exactly the same as the standing dumbbell curl which was explained to you previously in this chapter, EXCEPT that instead of standing erect, yu sit on a flat exercise bench.

You are to perform all the same variations as in the standing curl and to save space, I will not repeat them here. Merely reread the various types of standing dumbbell curls that can be done, and substitute a seated position.

From a developmental standpoint, both types of curls are excellent and there is little to choose between them. However, my personal experiences and investigations have revealed that despite their similarity both types of curls have a distinct place in the bodybuilder's program. Just when to do standing curls and when to perform seated ones will depend entirely upon how you arrange you entire bodybuilding routine.

If you do your arm work first, of situate it close to the top of your program, then standing dumbbell curls are preferable. You have a lot of pep and energy (three week studies on previously untrained rat hamstrings have revealed this pep to be a scientific fact), and it is easy for your legs to support you while you are performing the curls.

However, if you place your arm work near the end of your program, after you have performed your heavy leg and lower back exercises, then you will find seated curls preferable, since . . .

continued























 















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The Bench Press - Terry Todd and Paul Anderson (1972)

June 10, 2016, 6:33 pm
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Developing Size and Strength: The Bench Press
by Terry Todd and Paul Anderson (1972)
Parts One and Two

Continued . . .














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Search

The Good Dumbbell System of Training, Courses 3 and 4 - Harry L. Good (1937)

June 16, 2016, 3:35 pm
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THE GOOD DUMBBELL SYSTEM OF TRAINING
Courses Three and Four
by Harry L. Good (1937)


See here for more, including introductory material:






"Good" Dumbbell Course No. 3

1) Regular Two Arm Curl
Stand erect holding a dumbbell in either hand, arms hanging at the sides and palms facing the front. Start to curl the dumbbells until they reach the position shown in Figure 1, Course 3. Lower them and repeat. Inhale when curling the dumbbells to the shoulders and exhale when lowering them. 

When starting the curl, bend the hands upward to assist in curling, also making the exercise more beneficial to the forearm muscles. This exercise develops the biceps, forearms, wrists and hands. Perform from 5 to 10 repetitions. When the maximum number of repetitions has been reached, increase the weight of either dumbbell 5 pounds and start over again. 


2) Alternate Press, Seated
Bring a dumbbell in either hand to the shoulders and sit on a box or chair. Start by pressing the dumbbell in right hand overhead as shown in Figure 2, Course 3. Lower to the shoulder and, at the same time, press the dumbbell in the left hand overhead. Repeat the exercise, alternating. Inhale when pushing the dumbbell on one hand overhead, exhale when pushing the other overhead. This exercise develops the triceps, shoulders, muscles of the upper back and along the spine. Perform from 6 to 12 repetitions and when the maximum is reached, increase weight of either dumbbell 5 pounds and start over.


3) Two Arm Swing
Stand erect, a dumbbell in each hand, holding them at arm's length along the sides. Bend the legs slightly and the upper body forward, swinging the dumbbells backward as shown in Figure 3, Course 3. From this position begin the upward movement, keeping the arms straight. Straighten the legs in a "snappy" manner, throwing the upper body forward and up until the bells reach a position with the level of the head. Now lower the body by splitting the legs, one to the front and one to the rear. This throws the dumbbells in a position at arm's length overhead to complete the movement.( Do a continual movement until the desired number of repetitions is completed.) Lower dumbbells to position shown and repeat. Inhale when swinging dumbbells overhead and exhale when lowering.

This is a great all-around exercise and can be changed by placing the feet wide apart and lowering the dumbbells between the legs, and from that position, swing them overhead. Another method is to place the dumbbells on the floor at the sides of the body at the completion of every repetition. Perform only one of these positions during one exercise period until each is used. Perform from 5 to 10 repetitions. When maximum is reached, increase weight of each dumbbell 5 pounds and start over.


4) Side Exercise Holding Dumbbell Overhead
Grasp a dumbbell in right hand and bring it to the shoulder and then jerk it overhead. Holding it overhead, place feet about 24 inches apart. Now begin the exercise by bending the left leg (keep the right leg straight) until the left hand touches floor (Figure 4, Course 3). Come to erect position and repeat. Always remember to keep eyes fixed on the dumbbell overhead to aid in balancing it. Be sure to keep the leg on the side of the lifting arm straight throughout entire exercise. Inhale when coming to erect position, exhale when lowering. This develops muscles at the side, small of back and the front of the mid-section. Perform from 5 to 10 times with either arm. When maximum has been reached, increase weight 5 or 10 pounds.


5) Two Arm Press, While Squatting
Standing erect, hold a dumbbell in either hand at the shoulders, placing feet about 8 inches apart, toes pointing outward. Begin the exercise by pushing both dumbbells overhead at the same time, lowering the body into deep knee bend on toes as in Figure 5, Course 3. While coming to the erect position, lower dumbbells to shoulders. Repeat.

This is a great exercise but hard to perform at first. It will become easier with practice. It can be varied by holding dumbbells overhead throughout entire exercise. Perform from 5 to 10 repetitions. When maximum number of repetitions has been reached, increase weight of either dumbbell 5 pounds and start over again.


6) One-Legged Deadlift Exercise
Grasp a dumbbell in either hand and stand erect. Holding dumbbells at the sides, balance the body on one foot. Now lower the dumbbells to the floor in front of the body by bending the knee - also bending the upper body forward until in the position shown in Figure 7, Course 3. Come to the erect position and repeat. Inhale when lowering, exhale when lowered, inhale when coming to erect position, exhale when erect.

This exercise is a leg developer, also good for development of small of the back. Be sure to perform the exercise with one leg, although some assistance in balancing with the other may be necessary at times. Perform the exercise with either leg from 6 to 12 times. When maximum number is reached, increase the weight of each dumbbell 5 pounds and start over again.


7) Wrestler's Bridge Exercise 
Lie flat on the back with the dumbbells on the floor. Grasp the dumbbells and bring them to arm's length. Then bend the knees and bring the feet as far as possible toward the buttocks and at the same time raise buttocks off the floor, placing feet apart as shown. Begin the exercise by raising the shoulders off the floor, using neck strength alone until the

continued . . . 



















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Massive Arms for You, Part Five - Joe Weider (1956)

June 18, 2016, 2:48 pm
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Dumbbell Exercises for the Triceps Muscle

1) Standing Dumbbell Press:
 - for developing triceps, shoulders and upper back at one time.

The standing two arm dumbbell press is an elementary triceps exercise. It gives power and size to the triceps and teaches that muscle to work in harmony with the shoulders and upper back, which is important if the triceps are to function efficiently in physical activity.

The most common method of procedure is to stand erect, a dumbbell held in each hand, weights at the shoulders, palms facing in. From this position, both dumbbells are pressed together to arms' length above the head. There is little or no body motion allowed and the arms, back and shoulders carry the full load. The weights are then lowered back to the shoulders and pressed above head again.

A variation of this exercise is to perform the pressing with the palms of the hands facing the front, instead of in. This throws a slightly different action on the triceps and it should be practiced from time to time.

A final variation, and it can be practiced with the palms facing in as well as out, is the start with the elbows pointed directly out to each side, the upper arms parallel with the ground. Then, the weights are pressed to arms' length from that position and lowered only until the elbows are again parallel to the ground. Once that position is reached the dumbbells are pressed to arms' length again. This variation restricts the action more completely to the triceps, for the shoulders do not come into as much play, and it also eliminated the slight rest period that is possible when holding the weights at the shoulders with elbows at the side, as the first version explained. The 'elbows out' version does possess unusual triceps developmental possibilities and it should not be neglected.

To cheat in any of these 'arms together' dumbbell pressing exercises, you use a bit of body motion to start the dumbbell on its ride up and you also bend back a bit to get past the sticking point of the exercise. Some bodybuilders cheat by lowering the dumbbells rather quickly and bouncing the elbows off the sides, getting a good start this way. But this is a rather dangerous practice since a dumbbell could easily strike the shoulder and cause physical damage. It is better to lower rather slowly and then, after the weights have come to a dead stop, cheat by body motion and a lean-back.

The alternate dumbbell press is another variety of this same general exercise, and because more weight can be handled in this than in the 'arms together' style, it often builds stronger, larger triceps. You start as in the regular two dumbbell press, but instead of pressing the dumbbells together you press only one above the head. As you lower this dumbbell you press the other to above the head and continue alternately pressing and lowering the dumbbells until you have completed the full number of repetitions with each arm.

The alternate dumbbell press can be
continued . . . 





















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Dan John's Latest - After Assessment, Now What?

June 20, 2016, 5:51 pm
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After you finish your assessments, do you often find yourself wondering, now what? In his video presentation, Now What? After Assessment, Now What?, Dan will help you answer that important question.

In this two-and-a-half-hour lecture, Dan outlines his thinking of what happens after assessment—yes, assessment is important, but then… Now What?

Dan begins with a discussion of assessments, what to measure and why. Included in that section of the talk, you’ll find his overview of his work in Can You Go?—his book in which he shows the difference between active athletes and everybody else.

And then he quickly gets to the big question, “Now what?” What do we do next?

Here’s where we get to the meat of the lecture as he talks about “shark habits” and “pirate maps” for health and longevity, and shows us how to separate those needs and chores from athletic performance.

Either for yourself or your clients, you’ll learn how to shark habit things that need to be done occasionally and pirate map those that are ongoing. How can you get things done? Sharks and pirates.

And then you’ll sit up straighter as Dan gets to the performance side of things…principles, peaking, planning and programming. What do athletes need, how do they become elite, and how can you help them thrive? In this section Dan’s going to guide you through this maze of preparing an athlete for performance.

And then he’ll leave you with his APE concept—Accept, Practice and Experience—where he’ll pull everything together so you can apply his new material in your life and with your clients…tomorrow.

More info, preview videos, list of bonus extras and ordering - here:

http://www.otpbooks.com/product/dan-john-now-what-digital-video/?ref=19&utm_source=Dan+John%27s+Wandering+Weights&utm_campaign=59d81a9803-DJWW04_04_2016&utm_medium=email&utm_term=0_d663067162-59d81a9803-36695045&mc_cid=59d81a9803&mc_eid=4c7fee6225

And check out Dan's Wandering Weights Blog. It doesn't matter what style of lifting or athletics you're involved and interested in, I guarantee you'll find a lot of useful things here:

http://danjohn.net/category/blog/

Go on, have a look!
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Massive Arms for You, Part Six - Joe Weider (1956)

June 27, 2016, 8:55 pm
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DUMBBELL AND LEVERAGE BELL EXERCISES FOR THE FOREARMS



1) Standing Wrist Twist:
 - for maximum flushing action.

Stand erect and hold a dumbbell in either hand, arms straight at the sides, weights at the thighs. The palms of the hands should be facing each other. Now, curl the weights up and in. Permit wrists to drop back to normal position and then twist them away from the body. Continue twisting the wrists back and forth quite rapidly and after 15 repetitions or so you should feel a burning sensation in the forearms and the area will be very pumped up.

Don't be afraid to work the forearms hard and to perform rather high repetitions in exercises for them. The forearms thrive on tough work and grow most quickly when trained vigorously.

Besides the palms in style you can also perform some wrist twisting with palms forward and also with palms facing the rear. You will find the exercise even more severe, and often more productive, especially in very stubborn cases of forearm growth, if you perform the wrist twist exercise directly after performing a set of dumbbell curls. While the curls are essentially a biceps exercise they do work the forearms to some extent, and merely having to hold onto the dumbbells while performing the curls tires the forearms considerably. Then, if you immediately perform the wrist twist exercise your forearms will get double work.

Still another variation of the wrist twisting exercise is to hold the dumbbells the same as mentioned above, but, instead of twisting the wrist back and forth, twist it up and down, to the front and to the back.

A final variation, and a very good one, is to start again as mentioned originally, but this time keep your wrists stiffened and merely circle the weight around to one side as far as it will go, and then to the other side as far is it can go. You will naturally have to move the entire forearm to do this as well as the upper arm, but the circle exercise develops the forearm area close to the elbow, and it is an important one.

To cheat in any of these exercises you use a little swing from the arms to supply a bit of motion to the weight and that permits you to handle heavier poundages and to perform more repetitions.


2) Zottman Curl:
 - for a balanced development between the biceps and the forearms.

This exercise gets its name from George Zottman, an oldtime strength performer and all around athlete.

More here:
http://ditillo2.blogspot.ca/2009/05/george-zottman-mac-batchelor.html

It is an important exercise for preserving a fine balance between the forearm and the biceps. To perform the exercise, stand erect, holding a dumbbell in each hand at the thighs, the palms of the hands facing each other. Now, curl one dumbbell in a circular motion until it reaches the center of the chest (this is the same as the front of chest curl mentioned earlier). Once the dumbbell reaches this position you twist the palm to the front and start lowering the weight off to the side. As you lower the weight you begin to curl the weight in the opposite hand to the center of the chest. This exercise should be performed in a very rhythmic fashion.

To cheat in this exercise you use a swing and a lean-back as needed to help you use more weight and get more repetitions.


3) Shoulder Height Wrist Twist:
 - for flushing up the belly portion of the forearm.

Stand erect holding a pair of dumbbells at the shoulders as in a front double biceps pose, palms facing the front. Now, permit the wrist to bend forward, without moving the upper arm, so that the forearms will assume a goose neck formation. Still without moving the arms and restricting the action entirely to the wrists, draw the weights up and then back as far as they will go. Continue this wrist twisting front and back until the forearms are fully flushed up. You can also hold the palms facing each other and perform the wrist twisting motion in this position, and you can circle the weights from the wrists the same as you did in the standing wrist twist exercise.

To cheat in this exercise you permit just a little forearm movement. You move the entire forearm a fraction of an inch either front or back or side to side and this gives a good start to the weight, permitting the use of heavier poundages and/or more repetitions.


4) Goose Neck Curl:
 - another exercise for bulking up the body of the forearms.

To start this exercise bend forward and grasp a dumbbell in one hand, palm of the hand facing the rear. Now, curl the weight up to the shoulder and while doing do permit the wrist to bend forward, producing a goose neck formation of the forearm. Lower the weight to arm's stretch toward the ground and repeat. Perform the full number of repetitions with one arm and then with the other. To cheat, swing weights slightly.


5) Reverse Dumbbell Curl:
 - for ligament power.

Stand erect and hold a pair of dumbbells at the thighs, palms facing the rear. Now, keep the wrists stiff and curl the weights to the shoulders. Lower to the starting position and repeat.

Besides the hands together version you can also perform this exercise in an alternate manner, first curling one weight and then when lowering this weight you curl the other.

To cheat, use a little swing and body motion which permits the use of heavier weights.


6) Holding Heavy Dumbbells in Hands:
 - for giving the grip terrific power.

For best results this exercise is performed with thick handled dumbbells. You can have a special dumbbell sleeve made, cut from 2 inch diameter tubing to fit in the center of the dumbbell, or else you can wrap adhesive tape about the bar until it is of the desired thickness. Of the two, the sleeve is more practical since it can be quickly removed and the dumbbell can then be used for other exercises where the standard sized grip is preferable.

The exercise is simple. All you do is load up the dumbbells to a rather heavy weight and then lift them off the ground, permitting them to hang at the sides. If the grip is 2 inch diameter as suggested, you won't be able to handle too much weight at first and you will have to grip tightly to keep the dumbbells from falling out of your grasp.

Merely hold the dumbbells at arms length at the sides until the grip gives out. Do not rest the dumbbells against the thighs for this would lessen the strain on your grip. Hold them free from the sides and then grit your teeth and hang onto them for as long as you can. Keep a record of how long you hold the dumbbells from workout to workout and when you can hold any weight for more than two minutes add some poundage. There is no way to cheat in this exercise. You have to do it in the manner explained for full benefit.


7) Knee Wrist Twist:
 - for flushing up the forearms.

Sit on a flat exercise bench and hold a dumbbell in one hand, palm facing up, forearm resting along the thigh, wrist and hand extending beyond the knee. Permit the wrist to drop down. Now, curl the wrist back up and back as far as possible, maintaining the forearm on the knee. Lower the wrist again and repeat until the forearm is fully flushed up. Repeat the exercise with the opposite hand.

Besides the palms up position this same exercise can be performed with the palm facing down and the palm facing in. To cheat in this exercise perform the movement rather quickly, and this will permit more repetitions and the use of a heavier weight.


8) Pinch Grip:
 - for strengthening the fingers.

There are many variations of the pinch grip exercise and I will explain some of them now. The pinch grip does not necessarily bulk up the forearms, but it does toughen the grip and generally strengthen your gripping power. Such strength is very helpful when handling heavy weights in curls and other exercises and therefore you should not neglect the pinch grip exercises in your routines.

The simplest version is to merely lift one or two barbell plated, sandwiched together, and allow them to hang at arms' length at the sides. Hold the weight as long as you can, until the grip gives out, the same as you did when you held the heavy dumbbells at the sides.

Once your fingers toughen up you can practice cleaning heavy plates to the shoulder using the pinch grip. You can also practice curls with the palms facing in, and the goose neck curl, while employing the pinch grip.

You can perform the pinch grip exercises with either two hands together, one hand at a time, and in the various curling movements you can exercise alternately if you prefer.

Almost any of the curling exercises and most of the wrist twisting exercises explained in this book in which dumbbells can be used can be performed holding a barbell plate in the hands and doing the same exercise pinch grip style. You won't be able to handle too much weight, and in some cases the exercises may feel awkward, but you can be sure that pinch gripping will work wonders with your finger strength. You cannot cheat in this exercise, you must perform all versions in good form.


9) Middle Finger Dumbbell Lift:
 - for finger power.

Lifting weights using only the middle finger of each hand gives that naturally strong digit almost superhuman power. With practice you will be able to lift almost as much with your middle finger as with your whole hand, and when you can, your grip will be very strong.

The simplest version is to merely hold a dumbbell in each hand at the side with the middle finger only. However, once you get used to this you can try to curl the dumbbells and even press them above the head using the middle finger grip. And the thinner the bar you use the more you will be able to lift off the ground. You can perform curls, wrist twists, presses and almost every exercise you can perform with dumbbells, and using the middle finger grip will add variety to your workouts.

To cheat, once your fingers are toughened up, follow the cheating rules for whatever version of the middle finger exercise you are performing, as outlined in the dumbbell style.


10) Barbell Plate Finger Lift:
 - for strengthening each finger separately.

In most barbell and dumbbell exercises the middle and index fingers do most of the gripping work. While the thumb does encircle the bar, it actually contributes only slightly to the gripping power, and the pinkie and second finger are relatively unimportant.

It is essential, nevertheless, for the arm enthusiast to give attention to all fingers of his hand, and one way to do this is to perform the barbell plate finger lift.

The exercise is simple, yet very effective. Merely place your hand palm up on a flat exercise bench. Then place a light barbell plate over the hand. Raise the plate up using only one finger at a time. To exercise the thumb you place the plate on that finger entirely. You will soon learn which your stronger and weaker fingers are, and you will use lighter or heavier weights according to their respective strengths.

You can also perform this exercise with palms facing down, and this version is a fine strengthener too. There is no way you can cheat in this exercise. Just try to use as much weight as you can and if you succeed in lifting it with one finger, you can be sure you are doing the exercise correctly.


LEVERAGE BELL FOREARM EXERCISES

1) Leverage Bell Curl:
 - for great forearm and finger power.

A leverage bell is merely a dumbbell with weights loaded only on one end. It is particularly effective in forearm work, since the leverage principle places a strong strain on the gripping and forearm power, producing great results.

It is best to exercise each arm separately, since the leverage bell exercises require a lot of concentration. To perform the leverage bell curl, merely hold a leverage bell (with the weighted end facing front) in one hand with the arm extended down and at the side. Now, keeping the wrist stiff curl the bell to the shoulder the same as you would do in the regular dumbbell curl. The palm should be facing in, however, it can also be performed with the palm facing the front, as well as to the rear as in the reverse curl. Lower the weight to the thigh and repeat, performing the same number of repetitions with each arm.

To cheat, swing the bell slightly and this will permit the handling of heavier weights.


2) Leverage Bell Curl with Weight to the Rear:
 - for greater action in the belly of the forearm than in the standard, weight to the front leverage bell variety.

The only difference between this exercise and the preceding one is that the weighted end of the leverage bell is pointed to the rear instead of to the front. This placement of the weighted end throws greater strain on the belly, or the meaty middle section of the forearm. Start as mentioned above, and curl the weight to the shoulder. You can also hold the palm of the hand to the front, and to the rear. To cheat, as in the previous exercise, you swing slightly.


3) Leverage Bell Goose Neck Curl:
 - for bulking up the middle section of the forearm.

Bend forward and lift a leverage bell from the ground, the weighted end facing the front, the palm of the hand facing in. Now, maintaining a bent forward position curl the weight and permit the wrist to bend forward into a goose neck formation. Lower the weight to arm's stretch toward the ground and perform an equal number of repetitions with each hand.

To cheat, swing the bell slightly.


4) Lever Bell Standing Wrist Twist:
 - for flushing up the forearm.

Hold a leverage bell, weighted end to the front and pointed well down toward the ground. Now, with movement at the wrist only raise the weighted end of the bell up as high as possible. Lower and repeat the same number of repetitions with each hand.

You can also perform this same exercise with the weighted end of the leverage bell to the rear, instead of to the front, and you can turn your palm to the front, and the back as well, but in whatever position you hold your hand you must always twist the wrist from side to side so that the weighted end of the leverage bell rises and then lowers.

You can also hold the leverage bell with the weighted end either to the front or to the rear, and then circle the weighted end from side to side. It is impractical to cheat in this exercise.


5) Leverage Bell Shoulder Height Circle:
 - for combined shoulder and forearm exercise.

Stand erect and hold a leverage bell in one hand, arm straight and extended to the side, weighted end extending beyond the hand. Maintaining this arm position, circle the leverage bell first in one direction and then in the other. To cheat in this exercise bend the elbow slightly, and lean well over to the opposite side, permitting the use of heavier weight.


6) Seated Leverage Bell Wrist Twist:
 - for flushing up the forearms.

Sit on a flat exercise bench, forearm resting along the thigh, hand and wrist extending beyond the knee. Hold a leverage bell in the hand, weighted end to the front, and weight pointed toward the floor, palm of the hand facing in. Now, keeping the forearm against the thigh, raise the weight up as high as possible. Lower and repeat. Perform the same number of repetitions with each hand.

You can also perform this exercise with the palm facing up, and twisting the wrist from right to left instead of up and down, and you can do it with the palm of the hand facing down, again twisting the wrist from right to left instead of up and down.

A final version is to hold the palm of the hand either in, up, or down, and then to circle the weighted end of the leverage bell either in a complete circle or else as far as it can go in one direction and then back again.

It is impossible to try to cheat in the wrist twist or the circling movement. Just make sure that you flush up the forearms well and you will be doing the exercises right.
 
 
 


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Two Different Deltoid Routines - Grant Williams (1972)

June 28, 2016, 4:45 pm
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TWO DIFFERENT DELTOID ROUTINES
 by Grant Williams (1972)


Of all the muscle groups of the upper body, the deltoids are the most important in my mind because of the width and thickness that they lend to the upper body when well developed. Could you possibly imagine Bill Pearl without his gigantic delts? If you can, you will see in your mind's eye a physique that is considerably less impressive than what is currently the best build in the universe. By the same token, I can think of several also-ran bodybuilders who would be on the top of the heap today if they could pack on a little more deltoid muscle. 

Anatomically, the deltoid is a rather complicated muscle that can move the arm in many directijons. This triangular shaped cap over the point of the shoulder takes its name from the Greek letter delta. It has three sections (or heads) that help move the arms in basically three directions. 

The frontal section is called the anterior head of the deltoid and it is brought into use in moving the arms from a crucifix position toe the point of hands touching in front of the body. A second function is to move the arms overhead from the sides when the palms are facing forward. From these examples you can see that bench pressing and overhead pressing strongly influence this anterior head of the deltoid.

The central section of the deltoid is called the lateral or medial (side) head of the muscle. This is the head that adds the most width to the upper body, and it is activated when raising the arms from the sides overhead with the palms facing down. The best exercise for developing this head of the delts is any one of the various forms of side lateral raises.

The rear section of this muscle is called the posterior head of the deltoid. Its main function is to move the arms to the rear, both when they are at the sides and when they are straight out in crucifix fashion. Two of the best exercises for this section of the delt are bentover rowing and the bentover lateral raise.   

From the foregoing discussion please do not get the idea that the only way to exercise a particular section of the deltoid is to do one of the suggested exercises. The deltoids are such complicated muscles that every upper body exercise that you do will stimulate them to some degree. I am merely stating the most direct exercise for each section. For complete development you should take one of the following routines and work very hard on the listed exercises. You should do the suggested number of sets and should always try to exceed the number or repetitions that you think you can do.

As far as repetitions are concerned, most the the big guys use fairly low reps in building their deltoids. While they may use from 8 to 20 reps for other parts of the body, most stick from 4 to 8 reps for the delts.


Reg Park has been noted for his fantastic deltoids for over 20 years now and he generally does sets of 4 to 6 reps in all his pressing and lateral raise movements. So, give low reps a try, and if they do not work for you then start experimenting with higher repetitions.

Regardless of what rep scheme you intend to use, be very sure to thoroughly warm up the deltoid region before using heavier weights. Two or three sets of pressing alternated with upright rowing with light weights should do the trick. Then, as soon as you have worked up to a light sweat, you are ready to tackle one of the following routines. 


Routine One

The first routine is a quickie. It consists of  only nine sets, and for best results you will need to finish the entire schedule in 12 minutes or less. Do the following three exercises in series fashion, one right after the other, three complete series:

Standing Lateral Raise
Press Behind Neck
Bentover Lateral Raise

Done in this order the exercises will thoroughly work all three heads of the deltoid in record time. You will find the presses to be much harder than usual because the deltoid will already be somewhat fatigued by the laterals. 

Thanks to Robert Kennedy in 1968 are in order - 

You will soon find (probably the next day when you find how sore the muscles are) that this routine will really get at the deep muscle fibers. Do all nine sets fast as you can, and be sure you rest only after each series and not between exercises. If you are not leaving sweat on the gym floor after this routine you aren't working hard enough.


Routine Two 

 The second routine is for the more advanced man who has a lot of time in which to train. The routine consists of 20 sets that will take about an hour to perform, but which will pump up the deltoids like never before. Perform low reps in the pressing and rowing movements, and slightly higher repetitions in the lateral raises.

The first exercise is the Press Behind Neck. Both Bill Pearl and Reg Park have done some mighty heavy weights in this exercise, so you can see that if you want big delts you will need to add weight as often as possible. Most of the bigger fellows do 5 sets of 5 with at least 200 pounds. You should do 5 sets with as much weight a you can handle, even if it is only 100 pounds to start with. Take your time between sets and work hard to up that poundage. 

The second exercise is the Upright Rowing movement. This is an old favorite for both deltoid and trapezius development. Use a relatively narrow grip and be sure to resist the weight on the way down, as you will be getting as much benefit from the downward movement as from the upward part of the exercise. You should also use maximum weight in this movement for 5 sets of 5 reps. Many of the more developed men use 175 pounds in this movement, using very strict form. 

The last two exercises should be done in alternate set fashion. These are the Front Raise with a barbell and the Bentover Lateral Raise with dumbbells. Do these exercises strictly and for 5 sets of 8 to 12 reps each. Alternate between the two, taking rest breaks between each set, not in superset style. 

That is the whole routine. As mentioned, it should take about an hour to complete the 20 sets, which gives you an idea of how long to rest between sets. If you're finishing much quicker than that you're not using heavy enough weights. 

I would suggest that you do this routine no more than twice a week. I usually work my delts with my arms when I am on a split routine. Personally, however, I prefer to do the whole body three times each week, so I usually do the quickie routine twice a week and the second routine once, on a day when I have available time. Regardless of what routine you do choose or how you decide to possibly combine the two each week, work as hard as you can for at least six weeks before going back to your usual shoulder training. After a while come back to these routines and over the period of several months see what kind of gains you can accumulate.

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Massive Arms for You, Part Seven - Joe Weider (1956)

June 29, 2016, 6:04 pm
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GET READY FOR ACTION

So far in this course I've been doing all the work. Now, the time has come for a more even distribution of labor, so keep your training togs handy; you'll need them soon. 

If that's Joe Weider writing I'll eat my Protein From The Sea.

Charles A. Smith? 
You bet. 

I don't blame you if you're itching to get started on some of the more than 70 basic exercises and the hundreds of variations of these I've outlined. But -- just using these exercises without knowing WHY or HOW will give you a pair of mighty sore arms, but not much else.

Obviously, you can't just pick out any exercises that might strike your fancy and then expect them to give you massive arms. But, you can be sure that there is a time and an appropriate place for each one of the exercises and their many variations. And that, I propose to tell you now.

First, you and I must settle one important point, and this is -- are you really ready for arm specialization? The chances are that you don't quite know for sure. You want to get bigger arms, of course. If you didn't you wouldn't be reading this book.
So, will arm specialization do you any real good at this time? Here's how you can tell. If you've had at least a year of regular training with a good course of instructions then you are advanced enough to benefit from specialized arm work. If you have had less than that length of consistent proper training then you will be wise to merely study this book, but to hold off following any of the routines in it until you have had the required minimum experience. 

Don't forget, even on a rather general course, your arms are definitely not being neglected. Many of the exercises I've listed are likely quite familiar to you already. 

However, the time element in itself is not the complete guide. While it is true that after a year's proper training experience you should be advanced enough to specialize on the arms, or any other part of the body for that matter, this still doesn't mean that such specialization is needed by you. Therefore, here is another condition you should obey. Besides making sure that you've been training properly for at least a year on a good all around general program, DO NOT begin to specialize on the arms unless the course you are presently following has ceased to make them grow. In other words, if your arms are still growing satisfactorily, don't make any change in their training. 

This is only common sense, for the test of the worth of any course is RESULTS! Just as long as you are getting results from any course DO NOT make a change, regardless of how long you may have been on the course. Only AFTER improvement ceases for a few weeks can you be certain that you've outgrown the productiveness of the course for now, and only then should you make a switch. I hope that point is completely clear.

And now, let us presume that after carefully reading the foregoing you decide you are ready to specialize on your arms. What should you do? 

Make up your mind what you immediate arm training goal is. In other words, decide WHAT YOU WANT AND NEED MOST. Is it more bulk, greater definition, improved proportion, or an increase in power? 

Only you know exactly what you want, so only you can make the decision. But, once you do make up your mind, train only for the one, major purpose you have picked out. Select exercises and routines devised to produce that result, and don't split up your training, following a bulk course one day, a definition course the next, a power course the third and a muscle proportioning course the next.

To gain maximum benefit from any routine you must stick to it for a least a reasonable amount of time. Then, if you find that the results you are getting from that type of training aren't giving you the kind of arm you want most, you can always change to another program.

As you advance in arm training and gain more experience, your aims are bound to change from time to time. Even great champions like Ross, Reeves and Stephan train for bulk for a time, then after their arms are somewhat bulkier they may change to a definition course, or one for power. Your ideals will change as you progress in the game, and thanks to this book you well be able to satisfy your varying needs.

When specializing on your arms, if at all possible, try to make your training of them conform with your general training ideas. This is one training principle which is frequently overlooked and I'll explain it in greater detail now.

If you decide that your arms need more bulk more than anything else, then besides following a bulk arm routine try to follow a bulk routing for the rest of the body too. If you do this your arms will grow more easily, for by eating more heavily of weight gaining foods, and doing all around exercises which are conductive of bodyweight gains, you set up a pattern of growth receptiveness within the body, which helps to add inches to your arms.

More of interest on this subject:
http://ditillo2.blogspot.ca/2009/04/gain-weight-to-build-your-arms-john.html

If the contrary is true, and that despite your bodybuilding experience your arms are still flabby and generally overweight, you'll acquire definition faster if besides following definition arm exercises you also watch your diet to eliminate fattening foods, eat generously of high protein foods and generally train for definition of the entire body. Then a cycle of harder muscularity is set up inside the body and you acquire muscularity faster.

This same is true when it comes to power, or improved symmetry. Always try to set your arm goal and your overall bodybuilding goal in the same channel. If you do this, there will be no conflicting elements, no working at cross purposes. Physically and psychologically you'll be attuned to one major bodybuilding goal, even though you may be concentrating on your arms.

Of course, this may not always be completely possible. There will be some who will, by necessity, have conflicting arms. A bodybuilder who began greatly overweight may have reduced satisfactorily in all body parts except his lower abdomen and hips. Then he will have to strive for further reduction of these two areas, even though he may want to make his arms grow as well.  Other bodybuilders who began training very thin may have experienced very rapid arm growth during their first few months of training, and because of this their arms could be slightly fleshy while the rest of their bodies are still comparatively lean. In such cases, it might be more practical for them to train the arms for greater definition and at the same time work the rest of the body on a general bulk routine.

These are the exceptions, but I know that they do exist. However, in time, as they continue in their bodybuilding, even these exceptions will equalize their development and then they too will be able to train with one major bodybuilding goal in mind; the same one which conforms with their arm aims.

So, if right now, due to developmental flaws you cannot follow the principle I have just outlined, then train as you must for the time being. But don't forget the secret I've just revealed. Sooner or later you will have to follow it to acquire the arms of your dreams.

And now we've reached the moment you've been waiting for -- your graduation day so to speak, when you can at at last put into actual practice some of the knowledge you have acquired in this book so far. You still have a great deal more to learn, you'll find that as we go along. But -- you can start getting into your training clothes for that first Big Arm workout isn't too far off now.   


ARE THERE ANY SECRET EXERCISES?

The basic principles behind arm specialization are simple, once they are understood. One of the first that you must remember is that there is NO SINGLE BEST ARM EXERCISE, OR ROUTINE, FOR THAT MATTER, THAT WILL WORK 100% FOR EVERYONE. 

Each one of us is an individual, and as such is controlled to some extent by our temperament, structural build and even heredity. This in no way implies that if you happen to be of a different temperament or structural build compared to some champion that you cannot be as successful in your training as he. But, it does mean that the precise routines he follows, the number of sets, reps, arrangements of the exercises, frequency of training and so on which brings him such great success might only bring you mediocre results.

This is one of the big truths and also one of the major perplexities of bodybuilding. And yet, it is not too difficult for you to solve.

You will have to discard some of your old theories, perhaps, for what I am now going to relate is somewhat revolutionary and has never been included in any bodybuilding work before.

Therefore, right now, you are to forget about actual exercises and routines, as such, and concentrate instead on BASIC PRINCIPLES. 

To clarify this, permit me to elaborate. You know, and I know, that when we come right down to it there are no secret exercises. Some of the arm movements which I've included in this work, and some of the variations, may be new to you. But that is only because you haven't had enough bodybuilding experience to have become acquainted with them all. Certainly all of them, or at least a major part of them are known to all advanced bodybuilders.

And yet, even in the cases of advanced bodybuilders, ones who use many, or even all of the exercises in this book from time to time in their training, will have variances of arm size and quality. Why? Because those who succeed the best do not think of exercises as such. They do not think, "Now I am going to do the cheating barbell curl. And then I will do an alternate dumbbell curl. After which I shall perform a flat bench triceps curl with two hands, because these movements are among the best known for flushing up the upper arms." 

No, they do not think in that matter at all. What they do think, follows: -- "I want more bulk on my upper arms. Therefore I will use exercises which have been proven as being good for bulk and then train with these exercises using the BULK PRINCIPLES so my arms will grow."

Do you see the difference? In one case, the individual relies on the exercises to bulk up his arms. In the other, he combines both exercise and BASIC PRINCIPLES. And that is what makes the difference.

The man who relies on exercises alone never gets as far as he should. The one who combines exercise with basic principles reaches his top form.

I make this point clear so that you can understand why it should be an injustice to you, if in this chapter I were merely to set down a few routines and say, "Do these exercises in the order listed for the number of sets and repetitions given and you will acquire bulk." Of if I did the same thing for definition, power, and so on. The routines would work in some cases, but not in all. And I will only be satisfied with this course if EVERYONE reading it and putting its advice into practice DOES SUCCEED and develop more massive, powerful and muscular arms!

In the previous chapters, when I explained the many arm exercises, I gave you an idea of what each was best for -- such as bulk, power, high biceps, contraction, isolation, etc. When you arrange your own arm routines use this as your KEY and select exercises from those listed which according to my explanations fit your present arm needs.

Then you will be certain that you have selected exercises which suit purpose best. But, once the selection is made, cease thinking of them as exercises in the strict sense. Merely consider them as the TOOLS YOU WILL USE FOR THE APPLICATION OF THE BASIC PRINCIPLES which governs your specific aims.

It may remain up to you to actually arrange the very best routines for your purpose. I'm going to give you help, of course. But you can see that it would be impossible for me to set down EVERY routine that is possible with a combination of more than 70 basic exercises and hundreds of variations. A slight change in sets, repetitions, arrangement of the exercises , and an entirely new routine would have to be explained. I am not a mathematician, but I can easily guess that if I attempted such an impossible task it could easily run up to several hundred thousands of routines. And even if I did list them all you might still not find the one that suited YOU best, UNLESS you also managed to incorporate the BASIC PRINCIPLE I have been harping on in this chapter.

But -- once you know these basic principles, and are given a few sample routines to follow, then with a little experimentation on your part you can arrive at your own formula which will make those arms you desire yours.

Basic principles are therefore, all important. Actual exercises must be secondary. Learn that lesson well. It will be the most important one you will ever learn in your gaining of bodybuilding knowledge.

And now, just what are those basic principles I've made so much out of in this chapter and how do you apply them. Our next chapter will clarify everything.


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Massive Arms for You, Part Eight - Joe Weider (1956)

June 30, 2016, 8:37 pm
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THE BASIC PRINCIPLE OF SPECIALIZATION


In bodybuilding, specialization means devoting more attention to one part of the body than to any others. To do this, you must exercise that part when your energy is at its highest point so that you can extend yourself fully when working that part.

Every bodybuilder knows that at the start of his workout, when he is fresh and raring to go, he trains with great enthusiasm and displays his greatest energy and power. As the workout proceeds, he grows a little tired and it is not unusual for a bodybuilder to dislike certain exercises which are situated close to the end of this program -- not because of the exercises themselves, but because he is fatigued by the time he reaches them and is thinking more of getting the workout over and done with than of the benefit the exercises can bring him.

Being that this is true, one basic principle of specialization is to exercise the part being specialized on when you are fresh and full of energy.

This can be accomplished in two ways. If you train three times a week on an all around, full body routine, then do your specialization exercises FIRST, one right after the other for the part being specialized on, and complete all of these specialization exercises first before going on to the rest of your workout.

If you prefer using a split method of training, then you are to exercise the part you are specializing on, in this case your arms only on one day. The next day you work the balance of your body, then back to your arms the next day and so on until you have taken the four, five, or six workouts for that week.

In this way, even if you train six days per week, when you do perform your arm specialization your arms are fresh and your training energy high.

The split method of training is preferred by many advanced bodybuilders. It is not advisable for those who have not had at least a full year of consistent training experience, for it can prove to be a quite severe method of training. For anyone who has less than a full year's experience, or for ANYONE who has tested and found out that training more than three times a week does not suit his temperament, training three times and placing the specialization exercises first in the workout is best.

Another basic principle of specialization is the truth that after any muscle is strenuously exercised it must have a suitable period of rest to recuperate, to rebuild and to grow in. Therefore, if your aim is to increase the size of a body part, you must have at least one day of rest between exercise periods. If you want to REDUCE any part, then training more often will do that, for by exercising a body part every day there is never any chance for complete muscle recuperation. You break down more than can be rebuilt. Then, the part decreases in size. Such training is fine for losing weight and body size, but bad for increasing size.

I believe now you are beginning to see the light and starting to understand why I stressed the point of basic principles as I did. For now you can see how one bodybuilder, using a certain set of specialized arm exercises  three times a week can gain in arm size, while another can use these same exercises six times a week and lose size. The exercises are the same. The method of performance is the same. Yet on gains and another loses. It was not the exercises, but the BASIC PRINCIPLES which were responsible!

Of course there is more to it than just that, and I'll have much more to say about the matter before we are through. But I do believe that if you've been following me carefully, things are now beginning to add up.

To sum up the general basic principle of arm specialization, you are to make certain that you exercise the arms when they are most fresh; either first in a general workout or else on entirely separate days. If you are training for greater size, you must rest one full day between training sessions. If you are looking for a decrease in size, you train more frequently, BUT -- whether you want to get larger arms or smaller ones, do the exercises when you are most fresh and able to work them most strenuously.

And now, with this general specialization information behind us, let me tackle the individual phases, and principles which govern them.



BASIC PRINCIPLES OF BULK SPECIALIZATION
And Sample Routines
 
The basic principle behind bulk specialization is to make the muscles work hard, to flush them up fully, but -- without too heavy a drain on the overall energy.

While this may seem contradictory, the HEAVIER weight you use, and up to a certain point, the LESS REPETITIONS you perform, provided that these low repetitions do flush up the area, the LESS ENERGY YOU WILL SPEND! 

Sounds impossible? But it's true. Make the test yourself. Take a light barbell and perform the standing press with it. The weight should be light, but still heavy enough that you really have to force out the last 4 or 5 of those many repetitions, so that when you place the weight back down you really couldn't squeeze out another repetition. Now, how do you feel? I'll tell you -- there's a good chance that not only are your arms so fatigued that you can raise them above your head, but you may also find your knees shaking and about the only thing you want to do is to find a place to sit down and rest. But, don't do that. Rest a minute and then perform another set of this same exercise with this same weight, just as many repetitions as possible (*JAMRAP - acronym patented). Now, how do you feel? Terrible? Ready to call it quits and take your shower? Maybe even a little sick to the stomach and shaky all over? You should, for you've really drained your energy and it will be hours before you'll feel good again.

Now, after you've recuperated from your ordeal, in a few days or so, make this test. Load up a heavy weight, one you can only press overhead about 6 times. Perform those 6 repetitions and be fair -- make that you have to squeeze out the last 2 or 3. Now put the weight back on the ground. How do you feel? Full of pep? Your arms feel light as feathers? You aren't the least bit tired? Good! Then rest a minute and take this same weight and perform another set of as many repetitions as you can do. Why, man alive -- you make 8 repetitions instead of 6, and easier than the first set. And how do you feel? Great! Raring to go for more! You don't want to sit down, you're just getting started. Come on, where's those heavy weights! 

The above isn't make believe. It's the truth. And if you make the test you'll discover I'm right. Heavy weights, low repetitions, therefore DO NOT drain the energy. Light weights, high repetitions do. Remember that when training for bulk.

And now, how about flushing up the muscles, which is another basic principle of bulk training? Will low repetitions do this as well as high? Will low repetitions do this as well as high? The answer is not only yes-- but more emphatic than that, for heavy weights, low repetitions, will flush up the muscles in a way that high repetitions never can. Here's why:

The muscles of our bodies are composed of body tissues or muscle fibers. All muscles have depth and this depth is caused by strands of fibers piling up, one on top on another with some fibers being close to the skin and others more deeply embedded, until, as in the case of the upper arms, some of the fibers are actually resting against the humerus, or upper arm bone.

If you will refer to a previous section of this book, you will see that I said that the uppermost fibers were called into play first, and then, only with continued muscular activity do the more deeply embedded fibers, or muscle cells lend a helping hand.

Now, when you perform high repetitions, you get the upper fibers to work and as you keep pounding out the repetitions the ones next in line get to work. But -- long before you can reach those which are really deeply embedded your energy gives out. Not so much because of actual muscular inability to continue the exercise, but more due to body exhaustion. Your strength hasn't given out as much as your endurance.

And, even if you do continue to train on high repetitions and increase your endurance so that you can perform more repetitions your muscles still won't grow. For, while you may be able to work the muscles a little harder when you can perform more repetitions, you still will not be using any real muscle power and the muscle fibers close to the surface of the skin will learn to adjust themselves and in time be able to handle the load to the limit of your endurance.

If endurance exercises favorably encouraged muscle growth, a long distance runner would of course possess tremendous legs. Instead, by bodybuilding standards, such legs are very lean.

Now, lets see what happens when you use low repetitions and heavy weights. The first set of the exercise you use real strength. Your muscles are worked hard. You tear down surface tissue. But you are really not tired. So after a short rest you can perform another set of the same exercise.

While you have been resting, even momentarily, blood has been rushed to the muscles by the circulatory system to nourish the body part and to cleanse away the remains of body cells which have been utilized during the exercise.

Now, because you are still strong, your energy high and not depleted as it might have been after performing high repetitions, you can easily perform another set of the same exercise. But, because the body has not yet had enough time to replace and repair the muscle cells already used, more deeply embedded muscle tissue must work at your strength command. Then, once again during your short rest, more blood rushes to the area. A third set and even a fourth, fifth and sixth are entirely possible when you follow the low repetition and heavy weight principle in bulk training, and with each set you reach deeper and deeper tissue and more and more blood rushes to the area to start repairing and cleansing away muscle cells. Obviously, the part becomes intensely flushed up. You still aren't actually tired, though of course your muscles won't be as fresh as they were at the start. But -- you certainly will feel none of the overall exhaustion you do from high repetitions. And -- most important of all, you've reached the deeply lying muscle cells, made them work, and when they are rebuilt during rest, they will be stronger and larger. Then you use that extra strength to handle even heavier weights, and up and up both your strength and muscle size will go!

The acquisition of greater strength, then, is another basic principle for arm bulk. Strength cannot be built up in too many directions at once. Nature simply cannot function in that manner. Which brings me to another little known basic principle as related to arm bulk training.

You must NOT perform too many different exercises for any particular bulk arm routine. It is better to include only a few, for by doing so you can more easily build up your strength in these few and reach a high power-level as compared to performing many exercises. Weightlifters, in their specific lifts, are always superior to bodybuilders in poundages they can lift. They develop this unusual power from concentrating on only a few movements. Bodybuilders may be superior to weightlifters on overall athletic performance, but this point has never been proved nor disproved, so I will not take a stand there. But, everyone will agree that, in their few specific lifts, the weightlifter can outperform the bodybuilder.

This same principle holds true in arm training. If you include too many different exercises you will never hit your strength peak in any that you do, and will not flush up the muscles as fully as you might with the greater poundages achievable when concentrating on fewer exercises. The result will be that they will not grow as large and as strong as they otherwise could.

Therefore, for the purpose of bulk arm training [principles applicable to all body parts], it is entirely practical to perform as few as one exercise for the biceps, one for the triceps, and one for the forearms. If each of these three exercises is concentrated on, and every effort made to handle as heavy poundages as possible for low repetitions and up to 6 sets each, then a peak of power and a maximum of flushing will soon result in the muscles. And the arms will grow. Of course, after a month or two a change should be made in the routine to work the muscles from a different angle so that other cell areas will get their load of work and this will result in still further growth and power.

I mentioned before that there is no single BEST arm exercise. There is no one exercise that will develop all the muscle fibers of the biceps to a maximum. If there were, our bodybuilding job would be less complex. Likewise there is no one exercise that will develop the triceps to its entirety, not any one that will mold forearms to perfection. Each do a part of a job only! You need variety and regular changes in training to develop large upper arms without any flaws.

There is another variation of bulk arm training, which also works well, and which may be preferred by many, since it permits more variety in any single workout.

Instead of performing only one exercise for the forearms, one for the biceps and one for the triceps, you can perform two for each. However, in doing so and still not to violate the principle of building up a maximum flushing action by developing maximum power, the two exercises for the part are to be very similar. The best way to do this is to perform an exercise with a barbell and then a very similar one with dumbbells. In this way you do get a change of pace, but you still stick fast to the basic principle of bulk training.

Naturally, when this is done you do not perform as many sets of each exercise. You sensibly cut them in half, performing 3 sets of the barbell version and 3 sets of the dumbbell version. You keep the number of repetitions the same as though you were performing 6 sets of one exercise.

Getting back once again to the flushing principle . . . for best results perform your upper arm exercises first. Start with either the biceps or else the triceps, this is not too important. But, do not directly exercise the forearms until all the upper arm exercises have been done!

Concerning the repetitions you are to perform in a bulk arm program . . . from 6 to 8 each set for the upper arms, and from 12 to 15 for the forearms is generally best. The forearms, due to their tendonous construction, need slightly higher repetitions to flush up, and they must be given them if they are to strengthen and grow.

If, combined with such bulk arm training you also train the rest of the body in a like manner, you set up a pattern of favorable body growth which will make it easier for all body parts to grow.

You must obtain a minimum of 8 hours sleep and eat nourishing weight gaining foods, along with ample quantities of high protein or else you will not gain the maximum benefit from your training.

And now, to give you some sample layouts for you to follow in your bulk arm routines. Remember, I am merely giving you a few samples. You are to test them if you wish, or else you can use them as your guide, refer to the exercises listings previously given in this book, and then select other exercises which I have stated as being good for bulk and flushing, if you prefer. You don't even have to stop here. For while those I specified as being best for bulk and flushing have been proven to meet the requirements of most individuals, this still doesn't say that other exercises given won't bulk up your arms, if the more typical bulk and flushing exercises do not. Remember what I said about each of us being individuals and each reacting differently to some extent to exercise. I know what has proved effective in the vast majority of cases. But -- you may be an exception. Just as long as you keep the basic principles of training for arm bulk intact, you can experiment and try any combination of exercises you want, if yours happens to be a stubborn case, one which does not respond according to normal.


SAMPLE ARM BULK ROUTINES

A fine arm bulk routine is as follows: 6 sets, about 8 repetitions a set of the cheating barbell curl; 6 sets of 8 reps lying barbell triceps curl; and 6 sets of 15 reps seated barbell wrist curl. All exercises are naturally performed for a maximum of flushing and heavy weights are used.

Another good bulk routine consists of 6 sets of 8 reps bench press; sets of about 8 reps alternate dumbbell curl; and 6 sets of 15 reps leverage bell standing wrist twist.

As you can see from the above, it really makes no difference if you start with the biceps first or the triceps. Some bodybuilders like to flush up the biceps first and others prefer starting with the triceps. It is much a matter of personal likes. However, there is a pattern which you can follow which may be helpful and that is to perform the exercise in which the HEAVIEST weight is used first. In the first sample routine the cheat curl was the heaviest weight and the routine was started with that. In the second sample routine the bench press was the heaviest weight so this was done first. This is not an absolute rule, and experienced bodybuilders often violate it. But, whether consciously or else merely because of past experience, I've found that a great many champions do start their training with the exercise in which they use the heaviest weight, so you might follow that plan first. If it agrees with you then follow that pattern in all your training.

Now, if you want more variety in your training and prefer more than just a few exercises, then here are a few sample routines which each include 6 exercises. 

Start off with the seated dumbbell curl, 3 sets of about 8 reps. Follow this with the front of chest dumbbell curl for 3 x 8. Then, perform 3 x 8 of the flat bench triceps curl with one dumbbell in two hands, and then 3 x about 8 in the one arm standing triceps press. You then start on the forearms with the seated barbell wrist curl for 3 x 12-15 or so, then 3 x 12-15 of the standing wrist twist with a leverage bell.

The actual number of repetitions should remain flexible, within certain limitations. If, as you proceed in set after set of an exercise you find that you can only perform 5 repetitions instead of 6 to 8 for the upper arms, don't worry about it just as long as you do flush up he upper arms. Sometimes you may find that the second set of an exercise is actually easier than the first, because the muscles are more warmed up, along with your mindset, and you might if you really try be able to squeeze out 10 reps instead of the usual 6 to 8. If this is the case, do so -- just as long as you pump the muscles up. The forearms are the same. You may find that as you grow tired you can only do a few less repetitions than usual. Don't worry about it just as long as the forearms do become pumped up. And, if you find for some reason you can do more, do so -- just as long as your forearms experience a real flushing up.

NEVER -- under any circumstances become static and exercise in an absolutely fixed pattern. You must learn to know yourself and to make minor adjustments, workout to workout. That's one of the greatest secrets of training success and one used by all experienced lifters. They do the same exercises that everyone else does, but they inject their physical and mental personalities into each workout and think nothing of breaking certain rules just as long as they keep basic principles intact -- which as far as training for arm bulk is concerned means rather few different exercises, heavy weights, and a maximum of flushing effect. Do that, and your arms will have to grow!

The four sample programs which have just been listed will give you a guide to your own exercise arrangement when striving for bulk. Use the routines as set down if you want. Or else, merely use them as a key. And then, pick out similar exercises and similar programs which you think may fit you better. Only trial and a certain amount of error will give you the real experience you need to gain fully developed arms. But, stick essentially to the basic principles and think more of these than the actual exercises you perform and you'll soon be closer to your goals than you may now think.
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Massive Arms for You, Part Nine - Joe Weider (1956)

July 3, 2016, 4:11 pm
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BASIC PRINCIPLES OF ARM DEFINITION

The basic principles of arm definition are naturally quite different from those for bulk. When training for bulk, you strive for a flushing or pumping action with heavy weights. When training for definition, you look for a CRAMPING action. The muscles should actually ache, feel as though they are cramped up after an exercise and they should feel sensitive, sore to the touch if you grasp them with a firm grip after any exercise.

The weights used for definition should be lighter, the form stricter than for bulk, and the repetitions should be slightly higher. There MUST also be greater exercise variety in the workout.

The principle is one of breaking down surface tissue particularly, which is the tissue which keeps the muscle from assuming a clear form. To do this properly and successfully, you must break down MORE TISSUE during a workout period than can be rebuilt during your rest periods. This may call for training 4, 5, 6, or even 7 days a week, depending on how badly you are out of hard muscular shape. For most bodybuilders 5 times a week on the specialized part should be enough. But -- muscle soreness should never completely leave the part. It must be a little fatigued at all times if you are to acquire definition as fast as possible. Then, after you have obtained your definition, you can change your training and even work for greater size once again if you wish. But, persist with one type of training until you show appreciable results before changing over to another type.

Diet is very important. You must eliminate all fattening foods and because you are eating less than usual, you must be careful to select wholesome foods for each meal. 

When training for definition, adjust your entire living pattern accordingly. Don't get more than the amount of sleep you really need to be fully refreshed. Too much time spent in bed is one fine way of softening muscle tone. Don't partake of too much liquid, even water, each day. Drying out is essential to hard muscularity, and limiting your liquid intake is one god way to achieve this. In your daily life, be active and vigorous. Don't ride when you can walk, don't sit when you can stand, and don't lie down when you can sit -- except for sleep, naturally.

Attune your whole body training to agree with your specialized one. It will be a tough grind at first, but it certainly works fast if you observe all the rules.

Your actual training technique will be to use from 3 to 5 exercises for each part of the arms. You perform from 10 to 12 repetitions for each set of the upper arms and about 20 reps for the forearms. 3 to 4 sets of each exercise should be done and you must perform the exercises rather slowly, with great mental concentration. You should also MENTALLY CONTRACT THE MUSCLES as you exercise them. The selection of exercises, besides being the ones which cramp the muscles, should be ones which exercise the muscles from different angles. In BULK training it was best to work the muscles from one main angle at a time. In DEFINITION training you try to work them from many different ways.

And now, here are some sample programs.

Start with 4 sets of the lying bench barbell curl, 4 sets of the leaning forward barbell curl, and 4 sets of the seated dumbbell concentration curl. Follow these with 4 sets of the stiff arm rear raise, 4 sets of the Bob Shealy barbell shoot back, and 4 sets of the dumbbell rear extension. These above exercises are to be performed 10 to 12 repetitions each. And now for the forearms. Perform 4 sets of the Zottman curl, 4 sets of the shoulder height twist, and 4 sets of the shoulder height circle with a leverage bell. Forearm exercises are to be performed about 20 repetitions a set.

Another sample routine, and one which has more exercises that the above, follows.

3 sets of the arms over incline bench curl, 3 sets of the arms parallel barbell curl, 3 sets of the bent forward dumbbell curl, and 3 sets of the under armpits dumbbell curl. Follow this with flat bench dumbbell triceps curl for 3 sets, then 3 sets of the Bob Shealy dumbbell shoot-back, 3 sets of the flat extensions, and 3 sets of the bent forward standing kick back. The above exercises are to be performed for 10 to 12 repetitions a set. For the forearms, perform 3 sets of the goose neck curl, 3 sets of the finger plate lift, 3 sets of the reverse dumbbell curl, and 3 sets of the shoulder height circle with leverage bell. These forearm exercises should be performed for about 20 repetitions a set. In the plate finger lift, you of course exercise each finger separately and for the full number of sets and repetitions.

These two sample programs will give you a god idea of the type of concentration exercise that is best for promoting definition. The forearm cannot be cramped up as much as the biceps and triceps, but still, if you persist and concentrate strongly you will get some cramping action. But, few people possess really fleshy forearms, so rely more on hard work and fatigue to bring out definition in the forearms than anything else.

It is entirely practical to perform 5 exercises for the biceps, 5 for the triceps, and 5 for the forearms, each 3 sets in a definition routine, selecting those which are of a concentration and isolation nature for the routine.

Do not go above 5 exercises for each of the three arm parts, for if you do the workout would be much too tiring, and you would be bound to to stale in time. If you train up to 7 days a week, and really concentrate on a cramping action, even the most stubborn case of fleshy arms will respond. 



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Massive Arms for You, Part 10 - Joe Weider (1956)

July 3, 2016, 5:49 pm
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BASIC PRINCIPLES OF POWER


The principles behind power training are quite similar to bulk training. I mentioned that one of the requirements of bulk is for the arms to get stronger. However, in power training we take up where bulk training stopped.

To do this, we must conserve every drop of energy to be converted into power and we must forget, for the time being at least, about the size of shape of our arms. Power is as much a specialized branch of arm training as is bulk, definition, a high biceps, or what have you. If you go all out for power, that, and ONLY THAT, must be your aim.

Since conservation of energy is vitally important, none must be wasted in flushing, mental contraction, etc. Everything should be geared up for BRUTE FORCE. And here's how to do just that.

You must become lazy in your daily life. Don't waste any energy that you really don't have to. Don't sit when you can recline. Don't stand when you can sit, and don't walk when you can ride. Try not to get excited about anything, for emotions use up energy.

Eat wholesomely, though not too heavily at any meal. A big meal uses up energy for digestion. Rather, eat more often each day -- three major meals and then several snacks in between.

Isolate your training to one or two exercises only. It is best to concentrate on only one part, such as the biceps -- or else the triceps -- or else the forearms. Don't try to build maximum power in all at once. You just can't do it.

Then, keep the repetitions low -- VERY LOW REPS AND HIGH SETS! Never perform more than 3 repetitions in any exercise. Rest a long time between sets. A workout, on ONE exercise, should last about 2 hours. 

Now, here are some sample routines.

For real triceps power and lock out strength, one of the best exercises is the power bench press off boxes. Use a moderate weight for the first set and warm up with 3 presses. Rest at least 5 minutes and then add about 20 pounds and perform another 3 repetitions. Continue to rest and add weight to the barbell until after 6 or 7 sets you can only perform 2 repetitions. Now, increase the weight more gradually, only 5 pounds at a time, and continue to perform the exercise until you have reached your one repetition limit for that particular day.

Then, if you want, you could do the same thing with the floor barbell curl for the biceps. However, working to maximum power in more than one exercise is not to be generally recommended. It is better to practice only one exercise training between 2 and 4 times a week depending on how you feel, than to try to do more.

When training for power in this manner DO NOT exercise any other part of the body. For maximum results you must exercise only one part, preferably only one exercise.   

This was the way Doug Hepburn trained when he held the title of the world's strongest man before he turned professional wrestler, and it is essentially the way Paul Anderson, who succeeded Doug for the title of world's strongest man, trained for many years. In his case, he specialized on the squat and did little other than squats for several years, performing low repetitions and high sets as outlined above.

You can use this same principle on the cheating barbell curl, bench press, floor press and bridge, two arm jerk, power press out, one arm swing to shoulder, and in fact any of the exercises listed and specified as being good for power.

It is also practical to use this same principle in any exercise, even if it is not essentially a power movement, if for some reason you want to build up for poundage in it.

When training for power you must be willing to sacrifice something in definition and proportion. You can always regain your proportion again by training with that aim in mind, and while you may lose some of your power in doing this, you will still be stronger than you were before. Many bodybuilders go on a power binge every once in a while using very low repetitions in all exercises. They smooth out when they do this, but after a month or two they train for more definition and end up even better looking than before, and much stronger.

Only you know how important maximum power is to you.

If you have a specific goal, such as breaking a record in some lift, then any sacrifice will be worthwhile. And, as I have said, once you do reach your power goal, you can always change your training and specialize for muscularity again.

Of course, some bodybuilders such as Reg Park and Marvin Eder, due to physical make-up do not lose definition when training for power, but they are the exceptions which prove the rule. Ross, Reeves, Stephan and other high level bodybuilders smooth out when training for maximum power and you probably will too. However, only a test will serve as definite proof.

There is only one danger in power training. If you happen to be a nervous type your nerves may rebel at the monotony and the concentration of such training. There have been certain bodybuilders who followed power training to its extreme conclusion -- training in what is termed a rest, pause, method. They would do a set of an exercise, low repetitions and high weight, and then rest for 10 to 15 minutes. Then another set and another long rest. And so on until they had been training for 5 or 6 hours, even longer in some cases, on one exercise! This played havoc with their nerves and ended up in more harm than good. If you find yourself getting nervous and irritable in your power training, then stop it at once and go back to a more orthodox routine.




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Massive Arms for You, Part 11 - Joe Weider (1956)

July 3, 2016, 6:04 pm
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THE BASIC PRINCIPLES OF OVERCOMING ARM DEFECTS
And Sample Routines


While too little bulk, too little power, or too little definition are admittedly all arm defects, they are, of course, general conditions which will respond to general training if basic principles are followed.

However, besides these general arm defects,there can also exist more specific arm defects which can hold the bodybuilder back from the arms he desires. Let us consider some of the more common now.


Proportional Defects

Proportional defects cover a multitude of arm flaws. A man with a 12 inch forearm and an 18 inch upper arm is not developed proportionately. His forearm is much too small in relation to his upper arm. Since maximum muscular size is undoubtedly the aim of every reader of this book, the solution to proportional defects of this sort is to bring the undersized part of the arm up to par.

If your forearms are unusually small in relation to your upper arms, then your best plan for the moment is to merely train to maintain the muscular size of your upper arms and to concentrate on your forearms.

To do this you perform only one biceps exercise, 3 sets of about 8 repetitions, one triceps exercises for the same number of sets and reps, and then you perform 4 forearm exercises, each for 3 sets or 12 to 15 repetitions a set. To conserve energy and to really make an all out effort on your forearms, you may find it most satisfactory to start with the forearms and then go to the upper arms.

A sample routine of this sort is as follows.

Standing Wrist Curl
Seated Wrist Curl
Shoulder Height Twist
Knee Wrist Twist
Cheat Barbell Curl
Triceps Curl

Or you can start with either the biceps or triceps, using any of the typical exercises for each part explained in this book . . .

Did I forget to mention these:




. . . .and then wind up with the forearm work. The choice remains up to you and different bodybuilders prefer each method. Just as long as you get results, that method is best for YOU.

Now, if your forearms are exceptionally large in relation to your upper arms, you use a slightly different approach. Because the forearms always obtain a certain amount of work in almost every exercise, you ignore them completely for the time being as far as direct exercise is concerned.

In this instance you devote your entire attention to the upper arms, performing 3 exercises for the biceps and 3 exercises for the triceps, about 8 repetitions a set. You will notice that I am advocating slightly more work, or variety of exercises in proportioning routines than in bulk routines. The reason for this is since you will be concentrating only on a part of the arms, and not on the whole, you have more energy for this part, and will benefit from slightly more work.

Your choice of arm exercises will simulate those already listed in the Bulk Programs and therefore it would be repetitions for me to set them down again. Merely use those which are intended to promote bulk and they will be the correct ones.

Besides inequalities in size of forearms as compared to upper arms, there are also developmental flaws in the biceps/triceps ratio. The triceps should be slightly larger than the biceps if the arm is well balanced. Not much, but the difference should be clearly evident.

Let us presume that this is not the case, and that the biceps is the dominant muscle. Then what should you do? Just this -- in arranging your upper arm routine pick out 3 bulk triceps exercises against 1 biceps exercise. A sample routine would be:

Standing Triceps Curl
Flat Bench Dumbbell Triceps Curl
Incline Bench Press
Alternate Dumbbell Curl

All these exercises are to be performed in typical bulk fashion, about 8 repetitions a set, 3 sets each. Your selection of forearm exercises will depend upon the needs of that muscle part as you have been shown so far in this book.

Now, if the triceps is outgrowing the biceps by a large extent and overshadowing that upper arm muscle, then you reverse the above procedure and perform more exercises for the biceps than you do for the triceps.

A final phase of proportional development will now be explained. Size, in itself may not always be the determining factor. Shape, of the lack of it may be the major problem.

As an example, your biceps may be too bunched up, may rise to too high a point, giving it a weak look. In that case, you arrange your routines to include mainly biceps exercises which promote a longer biceps such as the Incline Bench Curl. You perform up to 6 sets of this one exercise, about 8 repetitions a set, and avoid all exercises which tend to bunch up or cramp the biceps. Soon the biceps will "lengthen" and you will overcome the peaked look.

If, on the other hand, your biceps is too long and doesn't bulk up impressively enough when you tense it, then concentrate on such exercises as the Standing Incline Bench Curl, the Over End of Bench Curl, the Lean Forward Curl, and so on.

In solving these problems you will have to learn to think for yourself. In fact, you will never reach your best if you don't think, experiment and learn how to solve your own individual problems. All I can do is guide you. Most of the work will have to be done by you.

Regardless of what your arm flaw may be -- lack of power in your fingers, lack of form in the belly of the forearm, too low a biceps, too high a biceps and so on, there is an exercise or exercises which you can use to take you out of your training rut. Concentrate on the exercise or exercises. Follow the basic principles as explained in this book, and soon the flaw will be remedied.

Next: Breaking Sticking Points.



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Building Greater Strength by Developing Antagonistic Muscles - Stanley Lampert (1984)

July 4, 2016, 6:29 pm
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Powerlifters are generally aware of the value of working antagonistic or opposing muscles in their training routines. However, perhaps some elaboration is required. For the inquisitive, here are some of my thoughts and observations on the topic.

Working opposition muscles is the best insurance against muscle injury a powerlifter can have. Any competent track coach can tell you that hamstring pulls, which are a hazard to sprinters, hurdlers and jumpers, are caused by an imbalance between the quadriceps and the bicep femoris (hamstrings). Put simply, the quadricep (frontal) group is too powerful for the comparatively weak muscles at the back of the thigh.

This axiom applies to all muscle groups. A mismatch in strength and size between opposing muscle groups probably is responsible for a vast proportion of injuries. Thought should also given to the value of powerful opposite muscles stabilizing your joins and thus your tendons and ligaments.

Weightlifters in general do not have a particular hamstring problem, since deadlifting, power cleans and even the squat demand great bicep femoris strength. However, this doctrine of working the opposing muscle group is not limited to the legs. It is my conviction that injuries to other areas can also be avoided by applying the same theorem. Since this publication (PLUSA) is read mostly by powerlifters, let's move on to exercises for the muscles that are antagonistic to those used in the three power lifts.


1) The Squat

As stated above, powerlifters generally do not have a hamstring problem. It still seems a good idea to include leg curls (GHR), stiff legged deadlifts, and calf raises in your routine. Those of you familiar with my theories might be surprised to know that in 'opposing muscle training' I advocate both reps and sets. As previously noted, I believe that strength and size is important here. The added bulk is needed to balance the massive development of the primary muscles used in the powerlifts. 3 sets of 5 to 8 should be sufficient.


2) The Bench Press

Here we should be concerned with balancing both the triceps and the pecs. Heavy rows and pullups will develop the biceps and upper back. Some attention should be paid to the rear head of the deltoid. Rows are good but I have found front chest pulls (or face pulls) to be even more useful for often neglected and relatively underdeveloped group. Curls in various forms are needed. Again, 3 sets of 5 to 8 reps with heavy poundage should do the trick.

3) The Deadlift

Situps with heavy weights are your best bet here. These will do wonders for your deadlifting and squats. Your stability with resistance will be helped. Weighted leg raises of all types are also beneficial. Machine crunches are also good, and can prove to be easier on some people's lower backs.

Try these and see whether you can minimize needless injuries and get much stronger at the same time. One thing is certain. You will definitely look better. 


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Having a Big Bench is Like Being in Heaven - Jeff Everson (1984)

July 4, 2016, 9:00 pm
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Sometimes I get ticked off that people forget just how important a big bench press really is. I mean, let's face facts. If more people bench pressed, the world would be a safer place and operate much more effectively. 

Hunger in Africa? Easily remedied. Get everyone to do benches. What's a few stomach pangs when your bench goes over 300 pounds? Nuclear fallout? What about it? Who cares when you can double Four Big Ones. You think an H bomb would phase the Kaz? No Way! 

Inflation, recession, mushrooming national debt, oversold stock market, birth control. sound of soul, shooting rockets to he moon, kids growing up too soon? Big deal. All of this is insignificant when you got a big bench. 

People should open their eyes and look to history. Why was Lucifer a fallen angel? Man, the guy gave lousy liftoffs! When Moses brought down from the mountain the ten commandments the first one read, "Thou shalt have no other Gods before me, except Pat Casey." This original message was lost. Casey was dropped. Why was George Washington able to sneak across the Delaware and surprise the British? They were benching in the cold, trying to stay warm, that's why! I really get sick of these historical screwups. Another example. Why did Napoleon always have his hand inside his coat? Massaging a tight pec and resting a tender cuff following a tough bench workout the night before.

When all is said and done. bench pressing is easily far more important than your wife, family, kids, job, TV and even religion. Besides, having that big bench is Heaven anyway.

History has erroneously identified the wrong men as great leaders. Doug Hepburn, Ronnie Ray, Chuck Ahrens, Paul Anderson, Marvin Eder, Mel Hennessy, John Molinaro, Bill Seno. Chuck Sipes, Steve Merjanian, Bruno Sammartino, Karl Norberg, Jim Williams, Bud Ravenscroft. Pat Neve, Jon Cole, Tom Hardman, John Kuc, Bill Kazmaier, Joe Bradley, James Roude, Jeff Magruder, Mike Bridges, Lee Moran, Ted Arcidi, and Mike MacDonald are the great men in history. Bev Francis is the great woman.

What about Roosevelt, Salk, Einstein, Kennedy, Ghandi, and Lincoln? A bunch of nothings with low benches (although Abe Lincoln benched 325 for a double and you have to admit he did have a long way to push the sucker). What about me, you ask (even if you didn't ask, I'm bringing it up)? Think about this. With only 20 years of training, I recently paused 557 in a meet (although I was allowed to have a Goodyear tire over my chest), and ya know what? I wasn't even nominated for the Nobel Peace Prize! Yes indeed, we are a nation with badly set up priorities! 

The only way to remedy this national malady is to start now and GET YOUR BENCH UP. Perhaps I can help some of you vegetables out there who think your family of some such nonsense is more important than a Big Bennie.

How much does a big bench depend on genetics? In my opinion, not a whole lot. The squat and dead are certainly horses of different colors. Obtaining a big bench takes loads of time. People with good leverages can start squatting and in three years threaten world records. Good benchers have been at it for eons. As Dr. Hatfield says, "You don't build a house on sand, you need a good base." 

Besides tendons and ligaments thicker that flies on a fresh . . . (let's see if they leave that in), you need relatively short arms and a long torso to be real successful in this lift. For this reason, you also would suck in the deadlift, although there are exceptions such as Bridges and Kazmaier. Of course, these two are exceptions, period. Having a long torso is the more important advantage. Why? The longer your torso the longer your pectoral mass from top to bottom. Casey, MacDonald, Moran, Williams, Ravenscroft . . . none were exceptional in the deadlift (this is not to say they didn't display more strength than their contemporaries who deadlifted more).

A misunderstood factor is the ability to put your upper body in a relative decline position. You can decline more than you can flat bench and bench more than you can incline and incline more than you can press overhead. Being in a decline shortens your work stroke. To get into a good decline you must be able to bring your scapula toward your butt. Forcing the shoulder blades in this direction provides a co-contraction of the scapular muscles and anatomically elevates the chest placing the pectoral muscles on stretch which causes those muscles to contract more forcibly. 

[Once a raw lifter gets the hang of retracting the scapula properly on the bench he'll then with practice be able to use the lats to help get through the sticking point, something similar to the way the traps can be engaged to get through the tough spot in an overhead press.]      

Once this position is assumed, the arms must stay retracted back into the shoulder sockets. This maintains the shortened work stroke and keeps the scapular muscles taut. I maintain that some of the top benchers now would bench even more if they worked on developing this position. Everyone can benefit from a bit of Lamar Gantism. 

Another key for most individuals on their way to a big bench is learning to lift with the elbows directed outwards. This position stresses the pectorals because of angle of pull and they have a much greater potential for strength than the deltoids and/or triceps. Mike MacDonald, why by the way wears a medium t-shirt, is your classic pectoral bench presser. Most champions begin their lifts with the elbows slightly in and immediately move their arms into a position where the humerus is perpendicular to the line of the lateral chest wall. Bill Kazmaier is again an exception. An exception due, I believe, to the naturally strong deltoids he has. None of the 620 plus benchers has anything near his delt strength.

There are two things that will raise your bench numbers for sure. Benches and Eating. The best exercise for the bench press is the bench press. Nothing else is even close. Everyone's bench goes up when they gain weight. It always works in a stale period. 

Most lifters like to train the bench press twice a week, going heavy once and medium once. This lies in the middle of guys like Jim Williams, who sometimes trained his bench heavy five times a week and Jon Cole, who I understand sometimes trained his bench once every seven days. The program I present here is one that I did every fifth day because that's how long it took me to fully recover between training sessions. So, you may have to rewrite the calendar along the way. This routine brought me from 520 to 560 in 12 weeks of training.


Day 1 
Bench Press (pauses):
Bar x 20
135 x 20 
225 x 8
295 x 5
365 x 3
405 x 3
445 x 3
465-510 x 3 (this was raised 5 lbs. every other workout)
405 x 12
365 x 12
325 x 18

Dumbbell Flat Bench:
3 x 25 with 90s

Overhead Press:
135 x 10
205 x 5
265 x 3
285 x 3
305 x 3
325 x 3
225 x 8
135 x 20 

Triceps Pushdown:
100 x 8
120 x 8
140 x 8
160 x 8
100 x 20

Remember, I benched every fifth day.

Day 2
Incline Press:
Bar x 20
135 x 15
225 x 8
275 x 5

Dumbbell Flat Bench:
4 x 12
15 with 120s

Behind the Neck Press:
135 x 8
185 x 5
215 x 5
250 x 5
215 x 8
135 x 20

Triceps Pushdown:
120-140 x 8-10, 4 sets

Again, every fifth day.

Day 3
(third chest workout in the progression)
Bench Press:
Bar x 20
135 x 15
225 x 8
315 x 6
365 x 3
450 x 8-10

Dumbbell Flat Bench, Overhead Press, Triceps Pushdown as in Day 1.


You will notice there are a lot of high reps here and not a lot of heavy low rep sets. This reflects the fact that I now masquerade as a bodybuilder, have always felt high reps with heavy weights were good for strength and never really had a desire to blow my pecs out.

Try it, it works.   


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