Some interesting old time lifts - Page 14 - UK-Muscle Body Building Community

samurai69 · 16-06-2005, 02:10 PM

http://www.maxalding.co.uk/

http://www.sandowmuseum.com/maxalding.html

two interesting links on muscle contol and maxalding

samurai69 · 06-07-2005, 07:26 PM

a cut and paste

Quote:

Strength & Health, Page 10, March 1953

Training Variations Based On The York Courses
by Jay Van Zandt
THE exercises in York courses No. 1 and No. 2 were designed by Bob Hoffman, leading authority on weight training, to be ideal fundamental body building routines. They are courses from which nearly all the champions have progressed to the ultimate heights in weight lifting and physique competition.

In more recent months, many body builders have called for a variety of courses for the advanced exerciser. Both Hoffman's "Advanced Methods of Weight Training" are the result, setting up specialized courses to answer every body builder's need.

In the past, however, many of the greatest strength athletes -- many of them now leading gymnasium instructors -- developed their own courses, each of them a variation of the fundamental exercises in York courses No. 1 and No. 2. After building a foundation with the time-proven Hoffman courses, many present-day weight trainers would do well to "go thou, and do likewise", always striving to follow an all-'round program for the entire body. Basing these personalized courses on Bob Hoffman's courses will assure the exerciser that he is dividing his program properly and giving each body part its due share of work.

An example of a program that could be set up from York courses No. 1 and No. 2 is as follows:

Exercise one: The narrow grip curl. This exercise can be performed on a barbell or swingbell. When using a barbell, the hands should grasp the bar no more than six inches apart, preferably closer. It is more difficult to curl in this position, so less weight must be used than in the regular curl.

Exercise two: French press, or triceps curl. Again a fairly close grip is used. To perform this exercise correctly, the elbows are held high and as stationary as possible as the weight is raised from the back of the neck to arms' length overhead. This exercise throws leverage against the triceps, requiring that much else weight be used than in regular presses behind neck.

Exercise three: The "Hack" squat, another leverage exercise, this time for legs. Names for its originator, the immortal George Hackenschmidt, this exercise - when done properly - is one of the most difficult leg exercises, although few men ever handle really heavy weights in the movement. The weight is held behind the back, tight against the bottom of the buttocks, while the heels are elevated on a high block. Maintaining an erect position, while keeping the bar against the buttocks, the exerciser performs repetition squats. Roy "Mr. America" Hilligenn is reported to have performed 12 repetitions with 325 pounds, but most men will find 15-20 with 100 pounds sufficient.

Exercise four: The bent-arm pullover. Much heavier weights can be used in this exercise than in the straight-arm variety, and the movement is excellent for the latissimus, pectorals and enlarging the rib box. Steve Stanko made a single bent arm pullover with 322 pounds on a 16-inch bench, pressing the weight with the same moderately narrow grip.

Exercise five: The bend-over, or "good morning" exercise. One of the best for the lower back, which also stretches the biceps of the legs, this exercise is performed by placing a moderately weighted barbell across the shoulders and behind forward from the hips with legs stiff.

Exercise six: Collar-to-collar supine press: This wide-grip press on bench was popularized by George Eifermann, who made 20 repetitions with 250 pounds in this style. His amazing pectoral development is an indication that this is one of the best chest exercises.

Exercise seven: Side press. Although included as a variation from the York courses as an exercise fro the obliques, this movement provides a good workout for the triceps and deltoids. Take a wide, comfortable stance and bend to the side while pressing the weight overhead, keeping the legs locked throughout. The non-lifting hand should not help in any way while side pressing. After the weight is overhead, straighten, lower the weight and repeat.

Exercise eight: Half squat. A great exercise for leg and body power, when practiced with a sufficiently heavy weight. Advanced men should handle 400-500 pounds in this exercise.

Exercise nine: Calf work on leg-press machine. This exercise is simply an inverted rise-on-toes, but seems to work the calves slightly differently and might jar those most stubborn muscles out of their rut.

Exercise ten: Jumping squats. A favorite of John Grimek, this exercise is performed like a regular full squat, except that the exerciser speeds up as he rises from the low position and leaps into the air at the completion. Excellent for the thighs, this vigorous movement also affects the calves.

Exercise eleven: The upright rowing movement with barbell is one of the best for arms, deltoids and trapezius. The weight is held at dead hang and raised to chin height or higher. Handspacing can be varied from narrow to wide.

These exercises should be followed in the usual progression, starting at eight repetitions and working up to 12 before adding more weight. The legs should have more repetitions, as high as 15-20.

The heavy and light system can also be used, doing 3-5 with a heavy weight and then dropping back in eight for 8-10 repetitions. If desired, and time permits, two sets of each movement could be practiced for 10 repetitions each set.

In addition, it would be well to practiced either the sit-up or leg-raise and some good dumbell exercises, such as the alternate press, lateral raise standing, and flying exercise on a bench.

A course such as this, based on the proven York coursed, will provide an all-'round workout, with good results for the entire body. Try it for variation

from Ironim at "old school strength training" forum

samurai69 · 20-07-2005, 08:42 AM

One of my favorite all time BBers

Bill Pearl’s Training Strategies
(Excerpts from a 1980’s Interview)
by Dennis B. Weis “The Yukon Hercules”

Bill Pearl is a classic bodybuilder and author of "Keys to the Inner Universe" and "Getting Stronger". Read on as this multi- Mr. Universe 1953, 1961, 1967, 1971 shares his 50+ years of training wisdom.
Q: “Would you briefly tell us what a good basic routine would be for gaining size when you’re not trying to totally cut up?”

B.P. “If a person wants to gain massive muscular bulk, if I want to get my arms as big as I can possibly get them, I would probably do around 20 sets a day of say 4 exercises and 5 sets each for the triceps and 20 sets for the biceps per workout 3 times per week. That would be around 60 sets of triceps and 60 sets of biceps work per week. I would keep the repetitions between 6 and 8 and I would do all basic movements where I can handle as heavy weights as I can and then I’d take my diet and I’d consume any nutritious food that had calories in it and just flat eat!”

Q: “I was wondering when you talk about volume training like 20 sets for the biceps three times per week, what you think about lower volume, high intensity type of training that (the late) Mike and Ray Mentzer use. They said you can theoretically become a champion even if you’re not a genetic freak in just 5 years if you apply their method of high intensity type of training.”

B.P. “Mike and Ray Mentzer used to write to me when they were young kids back in Pennsylvania, when Ray was 9 years old and Mike was 11 years old. They’d send me little pictures of themselves and all types of stuff. I’d answer them back. I’d never dreamed they’d end up like they were, but Mike and Ray are genetic freaks. Ray is one of the strongest bodybuilders I have ever seen in my life and Mike is equally as strong.

They have trained heavy all these years. They must have tendons like the size of my thumb. Their bodies can stand that Heavy Duty type of training where they limit the number of sets to no more than five for either the triceps or biceps, while carrying each set to total failure in both the positive and negative rep levels for maximum growth stimulation. I can say with all sincerity that Mike and Ray do not train like this year in and year out.”

Q: “About the use of dumbbells. Do you use a lot of dumbbells in your training as opposed to barbells or does it make any difference to you?”

B.P. “Well, it does make a difference because you want as much variety in your training as you can possibly get and if I had to pick dumbbells over barbells I would go with the dumbbells. I think if anybody gets on a training program where the same exercises, sets and reps are done day in and day out, month after month, your body becomes so accustomed to what you’re doing that muscle growth will stop altogether. I will change my entire training program every 6 to 8 weeks. Different sets, different reps, and a different goal for yourself can generally shock you into a new growth range.”

Q: “Can you give me a typical workout that you might use from time to time?”

B.P. “I train 6 days per week. On Monday, Wednesday, and Friday I will train all the muscle groups for just one exercise each for 6 sets of each. I group the body parts in such a way so that I can do super sets and in doing so I won’t rest too long between sets. I change the exercises every workout day. As an example I might do Incline Dumbbell Flys for the chest on Monday, while on Wednesday I might go with the Bench Press and on Friday it might be Decline Bench Presses. Each of the 6 sets I do is increased from the previous one and each week I try to add 5 pounds to all my previous 6 set poundages.

On Tuesday I will do 18 to 20 sets for the chest and the back and on Thursday I will work the legs and shoulders for 18 to 20 sets each. I break up the back and leg training in the manner I have just described because they’re the two largest muscle groups and it’s not as tiring this way. I work my calves every day for a half hour. Saturday is arm day and just a laid-back fun day.

There are four muscle groups which I work six days per week for 6 sets of one different exercise each day. They are the Forearms, Abs, Leg Biceps and the Neck. I will train at about 85-90% of maximum and I try to do 30 sets per hour which is 1 set every two minutes. My rep scheme is varied in that I will do 6 to 10 reps per body part, but as I grow stronger I will up my reps to 15 for the upper body and 25 reps for the legs.”

Q: “I was just wondering how long I should be working out before I make the transition from say a 4 day a week workout schedule to something like 6 days per week and doing 18 to 20 sets per muscle group like you just mentioned, or 6 out of every 8 days like three time former Mr. Olympia, Frank Zane, does or something like that? I mean, how long should a bodybuilder be working out basically before switching to something a lot more intense like your workouts?”

B.P. “If a bodybuilder is not responding on a hard and heavy 20 sets per muscle group three times a week and he is not growing, believe me, doing five times that much is not going to do it for you. There has to be a limit to this. There is no set answer to this question. I know guys who can train 3 or 4 days a week, 45 minutes a day and make very good progress and others just don’t grow at all. I would never do more than 20 sets per muscle group three times per week. I don’t care what I did, to me it just isn’t worth the effort. You’re going to spend your whole life in the gym.

No one says that more time in the gym is better. Personally, I can tell you that I can get all that I need in a lot less than 6 days a week, 3 hours a day in the gym. I don’t have to train that much, it just means I like it. I like the surroundings, and I like the people. I use this as my time of the day to do what I so desire, but I’m sure I could be as healthy and fit as I could possibly be in one-half of that length of training time. But I enjoy the sport and I don’t mind being in the gym. The minute it becomes a drudgery and I don’t like it the smart thing to do is back off. Making the transition over from say a 4-day to a 6-day workout schedule and going from multiple sets to mega sets of say 20 will depend on how much time you have had in the sport of bodybuilding. I have trained for so many years I am sure I could do 25 sets per muscle. It’s like trying to get 6 gallons of water into a 5-gallon bucket. You can’t do it because there is going to be a gallon which will be wasted.

It’s just like in bodybuilding, you can only put so much into a particular effort and get so much out of it. Now for the length of time you have trained it may be 8 or 10 or 12 sets or even 6 sets per muscle group would be just as good for you as 20 sets would be for me. So you’ve got to realize the length of time you’ve been in bodybuilding and how much of a background you have understanding what you are doing with regard to your training and how mature your muscles are. All this has a big bearing on this.

Now I’m sure that if I do less than 20 sets per muscle group I’m not even going to maintain what I’ve got alone make any growth factor. The longer you have in the sport of bodybuilding, if you want to continue to improve, you’ve got to spend more time at it. If you want to get big, thick, co****, bulky muscles, handle heavy weights, keep your reps low at about 6 to 8, and do numerous sets and you will grow!

I’ll say one thing. Any time a guy is training and the minute something negative about whatever you are doing comes into play, you had better get off it. Say you’re doing a really heavy bench press like 300-400 pounds. You walk into the gym on Monday and do it, no sweat. Now on Wednesday, lo and behold you don’t get the 300 or 400 pounds that you easily got on Monday, because you’re still tired from your last bench routine. You come back in the gym again on Friday and you blow your benches again. Pretty soon you are gearing your whole workout to that 300-400 pound bench press. So you walk out of the gym and say ‘I had a lousy workout because I missed my bench presses.’ Psychologically, you can’t succeed in your workouts if you have a bad attitude toward it.

Another example. Guys will come up to me and say, ‘Bill, my arms won’t grow. Everything I do my arms won’t grow. What will I do?’ If every time you pick up a barbell and curl it they aren’t going to grow, because you are programming your arms not to grow, isn’t this true? Your muscle doesn’t have a brain. Your head controls the muscle. The muscle doesn’t control the brain. So you’ve got to say, ‘O.K., I’m going to work my arms and my arms are going to grow.’ I say, change your mental attitude about your training, because if you don’t you can’t take anything negative that you are doing in the sport of bodybuilding and turn it into positive results, it won’t work. Everything you do in the gym has to be done on a positive note. You must condition your subconscious mind to think that you are getting bigger and training with more intensity, and your body will have to respond accordingly.”

Q. You say that you train 6 days a week. What exercise do you use to keep your abdominals in shape?

B.P. “There is no one specific exercise that I do for my abdominal development. I do 5 to 6 different abdominal exercises for 100 repetitions each or maybe 7 exercises and 100 reps each. There are plenty of exercises to choose from in the abdominal section of my book Keys to the Inner Universe, and the combinations are virtually endless. I don’t care how much you work your abs, if you’re carrying fat there you can’t do situps and burn that fat off your midsection. You cannot spot reduce a bodypart through exercise. All those situps are going to do is burn calories and tone the abs a certain amount, then Mother Nature is going to pull fat off your body where it wants to, not where you want it to. If you have got heavy, thick obliques, which is normal on most guys, and you think side bends are going to reduce them and you don’t change your diet, you’re crazy. You’re never going to get it off of there.”

Q. How much excess bodyweight do you think a bodybuilder should carry before he begins physique contest training?

B.P. “I would think that you should try to stay within 2 or 3 months of being in peak condition at all times if you’re constantly competing in physique contests. Never let yourself get out of position where you can’t in a period of 2 or 3 months get back in the best shape you’ve ever been in your life. If you gain more bodyweight than that, you’re asking for trouble.”

Q. Would you suggest taking a couple of days off from training just prior to a physique contest?

B.P. “I would think you should take a couple of days off. For instance, if the physique contest is on a Saturday, you should probably get your last workout on Wednesday, but if you’ve been on a very strict diet like most people are today and you’ve been on this diet for the past 6-7 months, what happens if you take the two days off before this contest which is so important to you and you totally blow the diet? What would this do to your mental attitude? It would ruin it. So you will have to make this call yourself based upon your knowledge of contest training.”

Q. Who do you think is the strongest bodybuilder that you’ve ever trained with?

B.P. “The strongest bodybuilder that I’ve ever trained with was probably Franco Columbu on specific lifts, but the guy I’ve seen handle the most weight on all sets and repetitions on all the exercises was Ray Mentzer. I saw Ray training at a gym over in Germany a few years ago, and he was using about 240 pounds on a Nautilus bicep machine. Ray took that thing and sat down and with one arm curled that weight (240 pounds) up. When Ray went in to take a shower, I went over to that machine, and with two arms I could not curl it, and I consider myself strong. All of a sudden my attitude towards Ray changed tremendously.”

Q. What’s the best bench press you've ever done?

B.P. “Four hundred and fifty pounds. At my age I don’t squat 600 pounds any more. I’ve squatted 605, I’ve done the seated press behind the neck with 310 pounds for 2 reps. I was probably one of the strongest bodybuilders around for a long time until recently.”

Q. Do you include running in your workout schedules?

B.P. “I run at times, but I don’t run on a steady basis. I think it would be a good idea if a person wanted to burn calories and consume more food, then running is good, but I think if you're in hardcore bodybuilding, I don’t think you're going to run too far because if you have got that much energy left over, then you're doing something wrong in your workouts.”

Q. There was a big change in your physique in the late 1960s and early 1970s where your torso took on a more muscular look. How did you do that?

B.P. “By becoming more aware of my diet, which meant just taking all the nutrition I knew and started putting it into use.”

ONE SMART COOKIE · 20-07-2005, 01:05 PM

happy reading...

Quote:

1970's Professional Bodybuilder Don Ross
by Chris Lund - 1981

I first met Don Ross at the 1975 NABBA Mr. Universe, held annually in London.

We were sitting next to each other at the dinner dance which took place after the show for competitors and guests, etc.

Sitting around the room were some of the all-time champions of bodybuilding including Boyer Coe, Chris ****erson, Steve Michalik, Roy Duval, and many more.

It was during the dinner that Don proved how much of a wit and character he was by entertaining us all with his experiences and, most important, his bodybuilding knowledge.

After wolfing down what looked to me like a whole chicken, followed by several helpings of apple pie and cream, Don began to tell me some of his secrets of building a fabulous physique, He told me that he preferred isolation exercises such as dumbbell laterals over compound exercises such as presses, etc. When I told him that I thought these were just finishing-off-type exercises he said, "Not when done with heavy weights and short rest periods."

As Don sat there at the table, I was amazed at the size and thickness of his pectoral muscles which were clearly visible through his casual shirt which looked as though it had been painted to his body. He really did look the part of the muscle man.

Don then told me of his disapproval of the squat exercise. When I asked him why, he told me that the had suffered a really serious injury of his lower back from the exercise, which almost finished his career. He said he concentrates now on the hack slide or Smith machine, leg extensions, and leg curls. One glace at the terrific thigh development, which was even obvious through his trousers, was enough to convince the most ardent squatter.

Don and I got on real well together over that weekend, and I looked forward to his return.

The 1977 Mr. Universe saw Don back in London again, and this time he was in terrific muscular shape.

It was obvious to me, as I watched Don pump up backstage, that he must be a very hard trainer, because he put so much effort into his warming up. I've never ever seen anyone work as hard at pumping up, and by the time he was ready to go on stage, every muscle of his body stood out like granite. Incidentally, Don relied on quite a lot of isometric pumping by using a chair.

For his efforts Don managed only to place in his height class, but I will never forget the audience reaction to his most-muscular pose. As Don slowly and powerfully brought out muscles and veins all over his upper body, the audience yelled their approval and delight.

When Don returned to the States, we continued to keep in touch by letter, and recen.ty I decided that an up-to-date story on him might be of interest to readers of this magazine.

So here is a precise and detailed account of an interview he gave me.

Q. "How long have you been training, Don?"

A. "I've been training 19 years."

Q."That's a long time."

A. "How old are you?"

A. "I'm 33"

Q"Who is your favorite bodybuilder?"

A. "Bill Pearl."

Q."What is your job, Don?"

A. "At the present time I am the Manager of Clancy Ross's gym in Walnut Creek, California."

Q. "Are you married?"

A. "Yes, and I'm happy to say my wife hits the weights each day, too."

Q. "I know quite a lot of readers like to know the favorite exercises of the top stars. Would you let me know your, Don?

A. "Okay, for biceps I really prefer curls on a vertical stand or barbell curls with my back against a wall. For triceps I like pushdowns. For shoulders, side DB laterals. For back you can't beat wide-grip chins and wall-pulley rows. For my chest I prefer incline press, and for thighs I do a lot of iso-kinetic full squats. Finally, for calves I like the standing calf machine."

Q. "Do you believe in going to absolute failure in your training?"

A. "Yes, I do believe in training to muscular failure, but I don't do forced assisted reps."

Q. "What do you think of the Nautilus machines?'

A. "I think that the Nautilus machines are great when used in conjunction with conventional weight-training equipment. If you use the Nautilus machines by themselves, you don't develop gripping or forearm strength as you would if you used weights. Also, since the movements are controlled you don't develop the tendon, ligament, and co-ordination you normally would,"

Q. "Do you have any hobbies, Don?"

A. "I like music, especially rock 'n roll. I like writing, cartooning, and I'm also very interested in psychology and human behavior!"

Q. "Do you believe in the very low set system of bodybuilding, or do you belong to the 'twenty sets per body part' school?"

A. "I fall between these two extremes. I find that I respond best to 10 sets per body part, but when in contest training, I up this to 12 to 15 sets per body part. From my own experiments and those of others I've observed at gyms where I've instructed, I find that the Mentzer style of '20 minutes / four days a week' workouts are only effective for those who have a lot of muscle tissue to begin with, such as Casey Viator and of course Mike Mentzer. The system just does not work for the hard gainer. I've found that two exercises per body part. for five sets each, done with maximum high intensity, are the best for muscle size."

Q. "How so you eat when not training for a contest?"

A. "When not training for a contest, I don't keep to any particular diet. Of course I still avoid junk foods, refitted flour, and sugar. I usually eat four meals a day, consisting of whatever I fancy."

Q. "How would you eat prior to a contest?"

A. My diet is well planned and consists of the following:

Breakfast:
1 lb. Steak
1 Glass Unsweetened Tea
10 Liver Tablets
1 B-Complex
500 mgs. 'C'
3 Kelp and Alfalfa Tablets
2 Lipotropic Tablets
1 Vitamin E
1 Chelated Mineral
Lunch:
3/4 lb. Roast Beef
1 Glass Water
After Workout:
1 Tin of Tuna Fish
1 Glass Water
10 Liver Tablets
2 Ginseng Tablets
2 Bee Pollen Tablets
1 B-15 Tablet
Dinner:
1 lb. Chicken
Small Salad
Tea
10 Liver Tablets
(1 heavy Carbohydrate meal twice a week)
Before Bed:
6 Eggs (any style)
1 Glass Water'

Q. "What type of workout do you follow when not training for a contest?"

A. "I train four days a week and my workouts would be as follows:

Monday & Thursday

Incline Press
Pulley Crossovers
Press Behind Neck
Upright Row
Cheat Curl (with slow negatives)
D.B. Concentration Curl
Triceps Pushdown
One D.B. 2 Arm Triceps Ext.

Tuesday & Friday

Wide-Grip Chin Behind Neck
Bent-Over D.B. Row
Hack Squats
Leg Extensions
Leg Curl
Heel Raises
Crunchie Sit-ups
supersetted with
Leg Raises
Prone Hyper Extensions

5 sets x 6 reps
5 x 8
5 x 6
5 x 6
5 x 6

5 x 10
5 x 10
5 x 6

5 x 6 - 10 reps
5 x 8
5 x 6
5 x 10
5 x 10
10 x 20

4 x 50

4 x 25

"I must point out that these reps are only guidelines and I do as many as I possibly can until I can't do another rep."

Monday, Wednesday, & Friday

Incline D.B. Press
Decline Flyes
Pectoral Machine
Side D.B. Laterals
Front D.B. Raises
Bent-over D.B. Laterals
Chin behind Beck
High Pulley Row
Close-Grip Chins
Wide-Grip Curl (against wall)
Narrow Grip Curl over vertical Bench
Reserve Curl
Pushdowns
Triceps Wall-pulley Extension
Triceps Kick Back
Wrist Curl

6 sets x 6 reps
6 x 8
3x 15
10 x 6-8
6 x 6
6 x 6
8 x 8
6 x 6
2 x 10
5 x 6

5 x 6

4 x 12
5 x 15
5 x 10

5 x 8
5 x 20

Tuesday, Thursday, & Saturday

Isokinetic Full Squats
Leg Extension
Leg Curl
Heel Raise
Crunch Sit-up)
Leg Raise} Tri-set
Roll Ups}
Hyper Extensions
Neck Bridge
Neck Resistance

4 sets 12 reps
10 x 10 - 20 reps
10 x 10 - 20 reps
20 x 10 - 20 reps

3 x 100

8 x 10
3 x 20
3 x 20

"During this time I rest only 10-30 seconds between reps. I never do bench presses anymore because my chest gets too big across the bottom, so I so all my heavy chest work on the incline and decline benches. Also, I do all my heavy full squats on an isokenetic power rack to avoid lower-back and knee injuries."

Q. "Don, this looks like an awful lot of work to me. Is there ever a time when you would do a lesser amount?"

A. "Sure, there's no way I could keep all this work going indefinitely. When the contest is over, I go into a period I call 'Conditioning Training.' This will last right up until the time I decide I am going to prepare for a contest.I train 3 days a week -- usually on Monday, Wednesday, and Friday, doing one exercise per body part. My workout during this period would be as follows:

Alternate D.B. Press
D.B. Bench Press
Chins
D.B. Seated Curl
Triceps French Press
Leg Press
Heel Raises
Good Mornings
Roman Chair Sit-up

6 sets x 6 reps
6 x 6
6 x 6
6 x 6
6 x 6
6 x 6
6 x 6
6 x 10
6 x 6

"On this workout I pick a weight that I can do 10 good strict reps on my first set. Resting only as much as 10 to 30 seconds. I do set after set with the same weight until I have complete the six sets. If I find at any time that I cannot get 6 reps, then I will reduce the weight slightly. The muscle should be very pumped after the six sets, especially if your rest very briefly for only 10 to 30 seconds. This is the very best system I have found for muscular size increases."

Q. "Do you believe that anabolic steroids are necessary to build a great physique?"

A. "Anyone who has read my two books, Secrets Of Muscle Building and Size, Power, and Muscularity, will know that for years I've been experimenting on ways of achieving a positive nitrogen balance through the use of natural foods combined with supplements. The best substances which act as anabolic agents are:

A mixture of Kelp and Alfalfa
Korean Gingseng root
Vitamin B-15
Bee Pollen."

Q. "What is your advice on taking food supplements and vitamins?"

A. "I believe that most bodybuilders tend to over supplement. 'Years of personal experiments on myself have shown me that the best advice is to take just enough for your own individual body type."

Q. "Well, Don, I would like to thank you tremendously for sparing your time and experience, and I hope that readers benefit from the article"

A. "Don't mention it. I'm only glad to help."

samurai69 · 31-07-2005, 10:17 AM

Just noticed that last post cookie, interesting

winger · 01-08-2005, 02:21 AM

I always liked this vertical leg press the best. Click here.

samurai69 · 01-08-2005, 11:53 AM

Quote:

Originally Posted by winger

I always liked this vertical leg press the best. Click here.

We had one similar to that in the first gym i trained at and i liked it, dont think i have used one since

mrmasive · 09-02-2006, 07:23 PM

Quote:

Originally Posted by ONE SMART COOKIE

Me personnely have started doing a lot of bodyweight exercises recently and its doing wonders for me....improved flexability,energy,better posture,and best of all more enthusiasm because I can see results as the bodyweight stuff is complimenting my regular workouts wonderfully as I can see progress every workout with strength gains and best off all I havent really done more than 6 BW exercises and the books I have have tons in them so looking forward to what the next 12 months will bring will it all and hopefully by then I will be doing a lot more of theexercises you have listed by that time.

What routine/exercises are you following, can you point me in the right direction???

winger · 10-02-2006, 01:01 AM

Quote:

Originally Posted by mrmasive

What routine/exercises are you following, can you point me in the right direction???

Be carefull what you ask for...lol
He had me doing volume training with a twist. 8 sets of 8 with 15 seconds rest. Two excercises per body part twice a week. I trained twice a day doing one body part per session.
I am a Mike Mentzer kind of guy and love H.I.T. training.
I made super gains training the way Cookie told me too but after about 6 weeks I hit the skids.
I went back to my old way of training (not by Cookies advice) just to get ready for my next routine. He has many. ;) Many is putting it mildly.

I must say that this type of training is very hard and most can not do it.

samurai69 · 10-02-2006, 09:21 AM

Quote:

Originally Posted by winger

Be carefull what you ask for...lol
He had me doing volume training with a twist. 8 sets of 8 with 15 seconds rest. Two excercises per body part twice a week. I trained twice a day doing one body part per session.
I am a Mike Mentzer kind of guy and love H.I.T. training.
I made super gains training the way Cookie told me too but after about 6 weeks I hit the skids.
I went back to my old way of training (not by Cookies advice) just to get ready for my next routine. He has many. ;) Many is putting it mildly.

I must say that this type of training is very hard and most can not do it.

winger, if you were making good gains on an OSC advised routine why change back to HIT

Lol at quote "Be carefull what you ask for...lol"

have to say i quite like the look of these workouts from anmearlier post by OSC

A. "I train four days a week and my workouts would be as follows:

Monday & Thursday

Incline Press
Pulley Crossovers
Press Behind Neck
Upright Row
Cheat Curl (with slow negatives)
D.B. Concentration Curl
Triceps Pushdown
One D.B. 2 Arm Triceps Ext.

Tuesday & Friday

Wide-Grip Chin Behind Neck
Bent-Over D.B. Row
Hack Squats
Leg Extensions
Leg Curl
Heel Raises
Crunchie Sit-ups
supersetted with
Leg Raises
Prone Hyper Extensions

5 sets x 6 reps
5 x 8
5 x 6
5 x 6
5 x 6

5 x 10
5 x 10
5 x 6

5 x 6 - 10 reps
5 x 8
5 x 6
5 x 10
5 x 10
10 x 20

4 x 50

4 x 25

"I must point out that these reps are only guidelines and I do as many as I possibly can until I can't do another rep."

Monday, Wednesday, & Friday

Incline D.B. Press
Decline Flyes
Pectoral Machine
Side D.B. Laterals
Front D.B. Raises
Bent-over D.B. Laterals
Chin behind Beck
High Pulley Row
Close-Grip Chins
Wide-Grip Curl (against wall)
Narrow Grip Curl over vertical Bench
Reserve Curl
Pushdowns
Triceps Wall-pulley Extension
Triceps Kick Back
Wrist Curl

6 sets x 6 reps
6 x 8
3x 15
10 x 6-8
6 x 6
6 x 6
8 x 8
6 x 6
2 x 10
5 x 6

5 x 6

4 x 12
5 x 15
5 x 10

5 x 8
5 x 20

Tuesday, Thursday, & Saturday

Isokinetic Full Squats
Leg Extension
Leg Curl
Heel Raise
Crunch Sit-up)
Leg Raise} Tri-set
Roll Ups}
Hyper Extensions
Neck Bridge
Neck Resistance

4 sets 12 reps
10 x 10 - 20 reps
10 x 10 - 20 reps
20 x 10 - 20 reps

3 x 100

8 x 10
3 x 20
3 x 20

winger · 10-02-2006, 01:35 PM

bump for later

20-07-2005, 08:42 AM	#198 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,076	Bill Pearl’s Training Strategies One of my favorite all time BBers Bill Pearl’s Training Strategies (Excerpts from a 1980’s Interview) by Dennis B. Weis “The Yukon Hercules” Bill Pearl is a classic bodybuilder and author of "Keys to the Inner Universe" and "Getting Stronger". Read on as this multi- Mr. Universe 1953, 1961, 1967, 1971 shares his 50+ years of training wisdom. Q: “Would you briefly tell us what a good basic routine would be for gaining size when you’re not trying to totally cut up?” B.P. “If a person wants to gain massive muscular bulk, if I want to get my arms as big as I can possibly get them, I would probably do around 20 sets a day of say 4 exercises and 5 sets each for the triceps and 20 sets for the biceps per workout 3 times per week. That would be around 60 sets of triceps and 60 sets of biceps work per week. I would keep the repetitions between 6 and 8 and I would do all basic movements where I can handle as heavy weights as I can and then I’d take my diet and I’d consume any nutritious food that had calories in it and just flat eat!” Q: “I was wondering when you talk about volume training like 20 sets for the biceps three times per week, what you think about lower volume, high intensity type of training that (the late) Mike and Ray Mentzer use. They said you can theoretically become a champion even if you’re not a genetic freak in just 5 years if you apply their method of high intensity type of training.” B.P. “Mike and Ray Mentzer used to write to me when they were young kids back in Pennsylvania, when Ray was 9 years old and Mike was 11 years old. They’d send me little pictures of themselves and all types of stuff. I’d answer them back. I’d never dreamed they’d end up like they were, but Mike and Ray are genetic freaks. Ray is one of the strongest bodybuilders I have ever seen in my life and Mike is equally as strong. They have trained heavy all these years. They must have tendons like the size of my thumb. Their bodies can stand that Heavy Duty type of training where they limit the number of sets to no more than five for either the triceps or biceps, while carrying each set to total failure in both the positive and negative rep levels for maximum growth stimulation. I can say with all sincerity that Mike and Ray do not train like this year in and year out.” Q: “About the use of dumbbells. Do you use a lot of dumbbells in your training as opposed to barbells or does it make any difference to you?” B.P. “Well, it does make a difference because you want as much variety in your training as you can possibly get and if I had to pick dumbbells over barbells I would go with the dumbbells. I think if anybody gets on a training program where the same exercises, sets and reps are done day in and day out, month after month, your body becomes so accustomed to what you’re doing that muscle growth will stop altogether. I will change my entire training program every 6 to 8 weeks. Different sets, different reps, and a different goal for yourself can generally shock you into a new growth range.” Q: “Can you give me a typical workout that you might use from time to time?” B.P. “I train 6 days per week. On Monday, Wednesday, and Friday I will train all the muscle groups for just one exercise each for 6 sets of each. I group the body parts in such a way so that I can do super sets and in doing so I won’t rest too long between sets. I change the exercises every workout day. As an example I might do Incline Dumbbell Flys for the chest on Monday, while on Wednesday I might go with the Bench Press and on Friday it might be Decline Bench Presses. Each of the 6 sets I do is increased from the previous one and each week I try to add 5 pounds to all my previous 6 set poundages. On Tuesday I will do 18 to 20 sets for the chest and the back and on Thursday I will work the legs and shoulders for 18 to 20 sets each. I break up the back and leg training in the manner I have just described because they’re the two largest muscle groups and it’s not as tiring this way. I work my calves every day for a half hour. Saturday is arm day and just a laid-back fun day. There are four muscle groups which I work six days per week for 6 sets of one different exercise each day. They are the Forearms, Abs, Leg Biceps and the Neck. I will train at about 85-90% of maximum and I try to do 30 sets per hour which is 1 set every two minutes. My rep scheme is varied in that I will do 6 to 10 reps per body part, but as I grow stronger I will up my reps to 15 for the upper body and 25 reps for the legs.” Q: “I was just wondering how long I should be working out before I make the transition from say a 4 day a week workout schedule to something like 6 days per week and doing 18 to 20 sets per muscle group like you just mentioned, or 6 out of every 8 days like three time former Mr. Olympia, Frank Zane, does or something like that? I mean, how long should a bodybuilder be working out basically before switching to something a lot more intense like your workouts?” B.P. “If a bodybuilder is not responding on a hard and heavy 20 sets per muscle group three times a week and he is not growing, believe me, doing five times that much is not going to do it for you. There has to be a limit to this. There is no set answer to this question. I know guys who can train 3 or 4 days a week, 45 minutes a day and make very good progress and others just don’t grow at all. I would never do more than 20 sets per muscle group three times per week. I don’t care what I did, to me it just isn’t worth the effort. You’re going to spend your whole life in the gym. No one says that more time in the gym is better. Personally, I can tell you that I can get all that I need in a lot less than 6 days a week, 3 hours a day in the gym. I don’t have to train that much, it just means I like it. I like the surroundings, and I like the people. I use this as my time of the day to do what I so desire, but I’m sure I could be as healthy and fit as I could possibly be in one-half of that length of training time. But I enjoy the sport and I don’t mind being in the gym. The minute it becomes a drudgery and I don’t like it the smart thing to do is back off. Making the transition over from say a 4-day to a 6-day workout schedule and going from multiple sets to mega sets of say 20 will depend on how much time you have had in the sport of bodybuilding. I have trained for so many years I am sure I could do 25 sets per muscle. It’s like trying to get 6 gallons of water into a 5-gallon bucket. You can’t do it because there is going to be a gallon which will be wasted. It’s just like in bodybuilding, you can only put so much into a particular effort and get so much out of it. Now for the length of time you have trained it may be 8 or 10 or 12 sets or even 6 sets per muscle group would be just as good for you as 20 sets would be for me. So you’ve got to realize the length of time you’ve been in bodybuilding and how much of a background you have understanding what you are doing with regard to your training and how mature your muscles are. All this has a big bearing on this. Now I’m sure that if I do less than 20 sets per muscle group I’m not even going to maintain what I’ve got alone make any growth factor. The longer you have in the sport of bodybuilding, if you want to continue to improve, you’ve got to spend more time at it. If you want to get big, thick, co****, bulky muscles, handle heavy weights, keep your reps low at about 6 to 8, and do numerous sets and you will grow! I’ll say one thing. Any time a guy is training and the minute something negative about whatever you are doing comes into play, you had better get off it. Say you’re doing a really heavy bench press like 300-400 pounds. You walk into the gym on Monday and do it, no sweat. Now on Wednesday, lo and behold you don’t get the 300 or 400 pounds that you easily got on Monday, because you’re still tired from your last bench routine. You come back in the gym again on Friday and you blow your benches again. Pretty soon you are gearing your whole workout to that 300-400 pound bench press. So you walk out of the gym and say ‘I had a lousy workout because I missed my bench presses.’ Psychologically, you can’t succeed in your workouts if you have a bad attitude toward it. Another example. Guys will come up to me and say, ‘Bill, my arms won’t grow. Everything I do my arms won’t grow. What will I do?’ If every time you pick up a barbell and curl it they aren’t going to grow, because you are programming your arms not to grow, isn’t this true? Your muscle doesn’t have a brain. Your head controls the muscle. The muscle doesn’t control the brain. So you’ve got to say, ‘O.K., I’m going to work my arms and my arms are going to grow.’ I say, change your mental attitude about your training, because if you don’t you can’t take anything negative that you are doing in the sport of bodybuilding and turn it into positive results, it won’t work. Everything you do in the gym has to be done on a positive note. You must condition your subconscious mind to think that you are getting bigger and training with more intensity, and your body will have to respond accordingly.” Q. You say that you train 6 days a week. What exercise do you use to keep your abdominals in shape? B.P. “There is no one specific exercise that I do for my abdominal development. I do 5 to 6 different abdominal exercises for 100 repetitions each or maybe 7 exercises and 100 reps each. There are plenty of exercises to choose from in the abdominal section of my book Keys to the Inner Universe, and the combinations are virtually endless. I don’t care how much you work your abs, if you’re carrying fat there you can’t do situps and burn that fat off your midsection. You cannot spot reduce a bodypart through exercise. All those situps are going to do is burn calories and tone the abs a certain amount, then Mother Nature is going to pull fat off your body where it wants to, not where you want it to. If you have got heavy, thick obliques, which is normal on most guys, and you think side bends are going to reduce them and you don’t change your diet, you’re crazy. You’re never going to get it off of there.” Q. How much excess bodyweight do you think a bodybuilder should carry before he begins physique contest training? B.P. “I would think that you should try to stay within 2 or 3 months of being in peak condition at all times if you’re constantly competing in physique contests. Never let yourself get out of position where you can’t in a period of 2 or 3 months get back in the best shape you’ve ever been in your life. If you gain more bodyweight than that, you’re asking for trouble.” Q. Would you suggest taking a couple of days off from training just prior to a physique contest? B.P. “I would think you should take a couple of days off. For instance, if the physique contest is on a Saturday, you should probably get your last workout on Wednesday, but if you’ve been on a very strict diet like most people are today and you’ve been on this diet for the past 6-7 months, what happens if you take the two days off before this contest which is so important to you and you totally blow the diet? What would this do to your mental attitude? It would ruin it. So you will have to make this call yourself based upon your knowledge of contest training.” Q. Who do you think is the strongest bodybuilder that you’ve ever trained with? B.P. “The strongest bodybuilder that I’ve ever trained with was probably Franco Columbu on specific lifts, but the guy I’ve seen handle the most weight on all sets and repetitions on all the exercises was Ray Mentzer. I saw Ray training at a gym over in Germany a few years ago, and he was using about 240 pounds on a Nautilus bicep machine. Ray took that thing and sat down and with one arm curled that weight (240 pounds) up. When Ray went in to take a shower, I went over to that machine, and with two arms I could not curl it, and I consider myself strong. All of a sudden my attitude towards Ray changed tremendously.” Q. What’s the best bench press you've ever done? B.P. “Four hundred and fifty pounds. At my age I don’t squat 600 pounds any more. I’ve squatted 605, I’ve done the seated press behind the neck with 310 pounds for 2 reps. I was probably one of the strongest bodybuilders around for a long time until recently.” Q. Do you include running in your workout schedules? B.P. “I run at times, but I don’t run on a steady basis. I think it would be a good idea if a person wanted to burn calories and consume more food, then running is good, but I think if you're in hardcore bodybuilding, I don’t think you're going to run too far because if you have got that much energy left over, then you're doing something wrong in your workouts.” Q. There was a big change in your physique in the late 1960s and early 1970s where your torso took on a more muscular look. How did you do that? B.P. “By becoming more aware of my diet, which meant just taking all the nutrition I knew and started putting it into use.”

01-08-2005, 02:21 AM	#201 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,331 Blog Entries: 1	I always liked this vertical leg press the best. Click here. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-02-2006, 01:35 PM	#206 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,331 Blog Entries: 1	bump for later __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

16-06-2005, 02:10 PM	#196 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,076	http://www.maxalding.co.uk/ http://www.sandowmuseum.com/maxalding.html two interesting links on muscle contol and maxalding

31-07-2005, 10:17 AM	#200 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,076	Just noticed that last post cookie, interesting