Backup of From Robert's Universe

Tuesday
Legs Extension
Squat
Leg Press
Leg Curls
Seated Leg Curls
Still Legged
Deadlift
Wednesday
Incline Barbell
Press
Flat Bench Press
Incline Dumbbell
Flies
Standing Calf
Raises
Seated Calf
Raises
Thursday
Military Press
Side Laterals
Rear Laterals
Upright Rows
3-4
3-4
3-4
4
3
10-12
6-15
8-12
8-10
8-12
90-250
135-315
450 -720
90-170
90-115
8-10
135-315
3-4 6-10
135-275
6-10
135-315
6-10
55-85
10-30
150-500
10-20
90-270
3
3
3
3
6-10
6-10
6-10
6-10
135-225
35-60
35-50
95-155
Abs
Reverse
Crunches
Rope Crunches
Friday
Deadlift
Barbell Row
Seated Row
Chins
Barbell Shrug
Dumbbell Shrug
Saturday
Tricep Pushdown
Skull Crushers
Close Grip
Benchpress
Barbell curls
Preacher Curls
Dumbbell
Hammer Curls
Wrist Curls
Reverse Wrist
Curls
12-20
n/a
12-20
150
4
3
3
3
3
3
4-8
135-425
6-10
135-275
6-10
120-170
8-15 bodyweight
6-12
135-405
10-12
115-130
3
3
10-12
6-10
60-130
112-142
6-10
135-275
3
3
6-10
6-10
95-135
82-112
6-10
35-55
10-15
90-110
10-15
50-70
Health and Fitness Background by

Ryan Benroth:
I started bodybuilding as a teenager
because I wanted something positive to
put my competitive energies into. I was
encouraged at an early age by a friend to
try competing in a bodybuilding show. I
first competed at age 18, winning the
ANPPC Natural Teen Indiana and Teen
Ohio titles. I continued the following year
with the NPC Teen Indiana title, and the
NPC South Bend title. After that, I was
completely bit by the iron bug.
I have competed most recently in the
2001 NPC Midwestern States Bodybuilding
Championships, where I won the novice
heavyweight and overall. My future goals
include a top 5 finish in the NPC Team
Universe, and to improve consistently on
a day to day basis. Whether it is adding
more iron to my lifts, increasing a rep on
a exercise every week with the same

weight, turning down that Krispy Kreme
to help build what I call mental muscle, or
being consistent with my nutrition. I like
to keep moving forward in a positive
direction in all aspects of my life.
I love bodybuilding because of the sense
of accomplishment and confidence it gives
you. I love the fact that you get out of it
exactly what you put into it. You can
literally change your physique to the way
you want it through education, trial and
error, and old fashioned hard work. On
top of that, you just can not beat living a
healthy lifestyle.
I would like to thank the Robert family
and FLORA Health for allowing me to
participate in this study. I will continue to
do my best spreading the word on the
advantages of living a healthy lifestyle.
Thank you for taking the time to read my
background.
BACK TO THE PARTICIPANTS'
GALLERY
"6 meals a day - roughly 50 grams

protein per meal, 50 to 75 grams
low glycemic carbs per meal. Protein
consists of chicken, tuna, lean red
meat, eggs, protein powders. Carbs
include sweet potatoes, oatmeal,
whole-wheat pasta, veggies, brown
rice. A classic Reg Park workout,
with one of his training partners,
Spencer Churchill, circa 1951,
was:
Squats: 5 x 10 x 400 lbs.
Bench Press: 3 x 10 x 320 lbs., 2 x
10 x 350 lbs.
Dumbbell Bench Presses: 5 x 10 x
140 lbs.
Dips Between Chairs: 5 x 12 (with
resistance added)
Cheat Barbell Curls: 5 x 10 x 190
lbs.
Swing Bell Curls: 4 x 10 x 170 lbs.
Triceps Extensions on Bench: 5 x 10
x 170 lbs.
French Presses: 5 x 10 x 170 lbs.
Calf Exercises - Donkey Raises: 5
sets
Chins with Extra 60 Lbs. Attached to
his Waist
Abdominal Work
Reg usually trained from 6:30 to
9:30 p.m., 3 days a week. He gained
25 lbs of muscle in just 10 months
on the above schedule. Sleeping 10
hours a night, and taking protein

mixes of honey, milk and cream six
times a day.
Reg, like all good champions, must have trained on a million different routines
and training schedules and soon discovered what exercises and routines gave him
the best results. When asked what the secret of his success was Reg replied, "You
must have the right mental attitude when working out and drive yourself hard
through dedication and some real rough training.
Goals & Guidelines

The goal of the German Volume Training method is to complete ten sets of ten
reps with the same weight for each exercise. You want to begin with a weight you
could lift for 20 reps to failure if you had to. For most people, on most exercises,
that would represent 60% of their 1RM load. Therefore, if you can bench press
300 lbs for 1 rep, you would use 180 lbs for this exercise.
For lifters new to this method, I recommend using the following body-part splits:
Day 1
Day 2
Day 3
Day 4
Day 5
Chest &
Back
Legs & Abs
Off
Arms & Shoulders
Off
When using this program or any other, you should keep a detailed journal of the
exact sets/reps and rest intervals performed, and only count the repetitions
completed in strict form. Here are a few more guidelines to ensure optimal
progress:
Rest Intervals: When bodybuilders start with this method, they often question
its value for the first several sets because the weight won't feel heavy enough.
However, there is minimal rest between sets (about 60 seconds when performed
in sequence and 90-120 seconds when performed as a superset), which incurs
cumulative fatigue. (Interestingly enough, you might find you get stronger again
during the eighth and ninth sets. This is because of a short-term neural
adaptation.) Because of the importance of the rest intervals, you should use a
stopwatch to keep the rest intervals constant. This is very important, as it
becomes tempting to lengthen the rest time as you fatigue.
Tempo: For long-range movements such as squats, dips, and chins, use a 4-0-2
tempo; this means you would lower the weight in four seconds and immediately
change direction and lift for two seconds. For movements such as curls and
triceps extensions, use a 3-0-2 tempo.
Number of Exercises: One, and only one, exercise per body part should be
performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps
kickbacks and leg extensions are definitely out; squats and bench presses are
definitely in. For supplementary work for individual body parts (like triceps and
biceps), you can do 3 sets of 10-20 reps.
Training Frequency: Because this is such an intense program, it'll take you
longer to recover. In fact, if you're familiar with the writings of Peter Sisco and
John Little, you'll find that the average "Power Factor Rating" of the 10-sets
method is about 8 billion. Consequently, one training session every four to five
days per body part is plenty.
Overload Mechanism: Once you're able to do 10 sets of 10 with constant rest
intervals, increase the weight on the bar by 4% to 5%, and repeat the process.
Refrain from using forced reps, negatives, or burns. The volume of the work will
take care of the hypertrophy. Expect to have some deep muscle soreness without
having to resort to set prolonging techniques. In fact, after doing a quad and
hams session with this method, it takes the average bodybuilder about five days
to stop limping.
Beginner / Intermediate Program: Phase 1
This is a sample routine based on a five-day cycle. Once you've used this method
for six workouts per body part, it's time to move on to a more intensive program
for a three-week period.
Day 1 - Chest and Back
Exercise
Sets
Reps
Tempo
Rest
Interval
A-1 Decline Dumbbell Presses,

Semi-Supinated Grip(palms
facing each other)
10
10
4020
90 sec
A-2 Chin-Ups (palms facing

you)
10
10
4020
90 sec
B-1 Incline Dumbbell Flyes
1012
3020
60 sec
B-2 One-Arm Dumbbell Rows
1012
3020
60 sec
Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60
seconds between each "B" exercise and each superset. Incidentally, I only
recommend three sets of ten in this program for the "B" exercises. The "B"
exercises constitute supplementary work, and doing ten sets of them would result
in overtraining.
Day 2 - Legs and Abs
Exercise
Sets
Reps
Tempo
Rest
Interval
A-1 Back Squats
10
10
4020
90 sec
A-2 Lying Leg Curls
10
10
4020
90 sec
B-1 Low-Cable PullIns*
15 20
2020
60 sec
B-2 Seated Calf

Raises
15 20
2020
60 sec
(*Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable
crossover machine. Lie down on your back in front of the machine, and hook your
feet in the belt. Then pull your knees towards your chest.)
seconds between each "B" exercise and each superset.
Day 3 - Off
Day 4 - Arms and Shoulders
Exercise
Sets
Reps
Tempo
Rest
Interval
A-1 Parallel Bar Dips
10
10
4020
90 sec
A-2 Incline Hammer Curls
10
10
4020
90 sec
B-1 Bent-Over Dumbbell

Lateral Raises*
10 12
20X0
60 sec
B-2 Seated DumbbellLateral

Raises
10 12
20X0
60 sec
(*While seated on the edge of a bench with your torso bent over, raise the
dumbbells out to the side, making sure the top two knuckles (the ones closest to
your thumb) are in line with your ears at the top of the movement.)
seconds between each "B" exercise and each superset. "X" in the tempo means
to move as fast as possible, keeping the weight under control.
Day 5 - Off
Click Here For A Printable Version Of Phase 1.
Beginner/Intermediate Program: Phase 2
After six of those five-day cycles, I recommend you do a three-week phase where
the average set is six to eight reps, and do only four to six sets per body part
over a five-day cycle, or you can do any other split that suits your recovery
pattern. After this three-week block, you can return to the German Volume
Training method by doing the following ten sets of six reps routine. In the
exercises that are prescribed for 10 sets, use a load you'd normally be able to do
12 repetitions with. The goal in this phase is to do ten sets of six with that load.
SAMPLE 10 sets of 6 routine:
Day 1 - Chest and Back
Exercise
Sets
Reps
Tempo
Rest
Interval
A-1 Incline Dumbbell

Presses
10
5010
90 sec
A-2 Wide-Grip PullUps(palms facing away

from you)
10
5010
90 sec
B-1 Flat Dumbbell Flyes
3010
60 sec
B-2 Bent-Over Rows with

EZ Bar
3010
60 sec
Day 2 - Legs and Abs
Exercise
Sets
Reps
Tempo
Rest
Interval
A-1 Bent-Knee
Deadlifts
10
5010
90 sec
A-2 Seated Leg Curls
10
5010
90 sec
B-1 Twisting Crunches
12 15
3030
60 sec
B-2 Standing Calf

Raises
12 15
3030
60 sec
Day 3 - Off
Day 4 - Arms and Shoulders
Exercise
Sets
Reps
Tempo
Rest
Interval
A-1 Parallel Bar Dips
10
5010
90 sec
A-2 Incline Hammer Curls
10
5010
90 sec
B-1 Bent-Over Dumbbell

Lateral Raises*
10 12
20X0
60 sec
B-2 Seated DumbbellLateral

Raises
10 12
20X0
60 sec
(*While seated on the edge of a bench with your torso bent over, raise the
dumbbells out to the side, making sure the top two knuckles (the ones closest to
your thumb) are in line with your ears at the top of the movement.)
Day 5 - Off
Click Here For A Printable Version Of Phase 2.
German Volume Training For The Advanced Trainee
For the advanced trainee, variety in training is even more important to elicit
adaptation. With the advanced trainee, I use a system called the four percent
method. That is, I increase the load four to five percent every workout for two
workouts in a row, and I reduce the target rep by one rep for every weight
increase. Then I reduce the weight four to five percent and increase the rep
bracket to its original starting point. Since this is very mathematical, let's look at
an example that will clearly illustrate this point.
Let's say you can barbell curl 100 lbs for 12 strict reps, and you haven't been
able to increase the amount of reps or weight on this exercise. Here's a sample
routine that would increase your curling strength:
Workout
Workout
Workout
Workout
Workout
Workout
Workout
1:
2:
3:
4:
5:
6:
7:
10
10
10
10
10
10
sets
sets
sets
sets
sets
sets
of
of
of
of
of
of
6
5
4
6
5
4
@
@
@
@
@
@
110
115
120
115
120
125
lbs
lbs
lbs
lbs
lbs
lbs
Test day. At this point, you would curl 120 for 12 reps, a 9% gain over 6
workouts!
Here's an example of the German Volume Training method with the 4% to 5%
method for someone who can bench press 300 lbs 10 times in strict form:
Workout
Workout
Workout
Workout
Workout
Workout
Workout
1:
2:
3:
4:
5:
6:
7:
10
10
10
10
10
10
sets
sets
sets
sets
sets
sets
of
of
of
of
of
of
5
4
3
5
4
3
@
@
@
@
@
@
300
315
330
315
330
345
lbs
lbs
lbs
lbs
lbs
lbs
Test day. At this point, you would bench press 330 lbs for 10 reps.
To recap, perform the Beginner/Intermediate Phase 1 program for six weeks (six
5-day cycles). Then, progress to the Beginner/Intermediate Phase 2 program for
three weeks. After that, you'll be ready to graduate to the Advanced program.
This program is elegant in its simplicity, but that's what the Germans do best.
Just ask any Mercedes Benz or BMW owner.
Certainly his strength kept pace with his muscles. Clancy was considered one of
the strongest of all bodybuilders. Consider this, he overhead pressed 315 lbs,
snatched 280 lbs, clean and jerked 360 lbs, deadlifted 650 lbs, squatted 10 times
with 450 lbs, bench pressed 385 lbs 10 times and curled in loose style 200 lbs for
10 reps. For his favourite exercise, the include bench press with dumbbells, he
used a pair of 175 lbs dumbbells for 10 respond then did lateral raises standing,
with bent arms. No drugs, no steroids, no lifting suits or other training aids, just
plan old developed strength on healthy foods.
week. Heres one of Clancys favourite routines:
Warm up. Then
Legs
Squats 6 x 10 reps
Calf raises 4 x 25
Arms
Seated dumbbell curls 3 x 8
Preacher curls 3 x 8
Triceps pushdowns 3 x 10
Pushups on parallel bars 3 x 15
Chest Incline bench press 3 x 10
Bent arm laterals on bench 3 x 8
Abdominals
Leg raises on ab bench 200 reps
Situps on ab bench 200 reps
Side bends 100 reps each side
Shoulders
Lateral raises standing 3 x 8
Upright rowing 3 x 8
General Conditioner
Pulldowns all the way down to legs on lat machine 3 x 10
Reg Park took workouts with Clancy, recalling him using

2 x 140 lb dumbbells in incline and normal bench presses. As for squatting,
nearly 400 lbs, barbell curls with 170 lbs and other similar tough poundages. Reg
said both he and Clancy enjoyed their workouts together.
There have been a lot of stories and speculation about how Dave Draper actually trained
in the 60s. An example of this can be found in Canadian strength coach Charles Poliquin
book "The Poliquin Principles": "Old-timers will remember articles about Dave Draper's
workouts in Muscle Builder/Power. The Blond Bomber worked out practically every day
and often performed 20 sets or more per bodypart. Draper's training methods were
extreme and indisputably constituted a protocol that enabled him to become one of the
best bodybuilders in his era."
The above description is not far from the truth, but the key words here are "articles in
Muscle Builder/Power." We now know that the articles about Dave's workouts in
magazines such as Muscle Builder/Power and Mr. America were the fabrications of staff
writers and editors and they did not represent Dave's actual workouts. So how DID Dave
train in the 60s?
In 1999 I went on a Bodybuilding Pilgrimage to California. As a part of that I trained for
2 weeks in Dave's World Gym in Santa Cruz. I asked Dave a lot of questions about his
training methods and on top of that something happened that I hadn't even dreamt of.
Dave showed me his actual training journals from 1964-65 when he was training in the
Muscle Beach Gym in Santa Monica, also known as The Dungeon, preparing for his Mr.
America win in 1965. This was the real deal - I could hardly believe it! I managed to get
a zerox copy with me home. What a treasure!
The following is based on my talks with Dave and his training journals. I hope you find
the information as interesting as I did. One word of caution though. Dave did some pretty
severe workouts back then.
As Jeff Everson wrote: "Despite the plethora of energy enhancers and drugs available
today, I'd venture to guess that most modern-day bodybuilders would overtrain on
Draper's plan. Bodybuilders today don't eat enough fat for long-term energy, their calories
are too low and they don't get enough rest and relaxation. By and large they lack patience
too. Besides, the guys in the Dungeon would never have put up with someone who
claimed to be overtrained. There was no such thing back then."
So these workouts should probably not be copied and they do not necessarily represent
the training advice that Dave would give today. Read this column to learn more about
that.
Dave Draper's actual workouts 1964-65: There's no doubt about it. Dave trained with a
very high volume of sets and he rotated his bodyparts so that he trained everything 3
times per week. Training on a 2 day split, this meant that he trained at least 6 days per
week. According to the journals he would sometimes train for 2-3 weeks with no rest
days!
Dave had 3 different training partners during his years in the Dungeon (1963-67). His
first training partner, Dick Sweet, was the one who introduced Dave to the "California"
style of bodybuilding.
Before I describe the actual workouts (I've chosen 2 - one from 1964 and one from 1965)
I'd like to present in bullet-points some facts about Dave's workouts:
He trained in the morning usually 6-9am. Each workout would last 2 - 3 hours.
A typical pre-workout meal would be a cup of coffee maybe a can of tuna and a protein
shake that tasted like dirt - yummy.
He would change his workouts every 4-6 weeks. Sometimes doing different exercises or
sometimes changing the amount of sets and reps or training method.
He trained in a progressive manner, either increasing reps or weight every workout.
At this point he used mainly straight sets and compound supersets. Antagonistic supersets
were added later (1966).
The last 6 weeks before competition he trained twice a day 4 days out of the week and
once a day 2 days out of the week. One of the workouts on double split days could be just
deadlifts.
The first group of workouts is from November 1964. At this point in time Dave had
started using higher paced workouts, which means that the weights you see does not
represent Dave's maximum weights in some of those exercises. For instance Dave's
maximum bench press was around 450 lbs. Pretty amazing considering that Dave was
only 22 years old at the time.
By December 4th 1964 Dave's chest-back-legs workout looked like this:
Chest (14 sets):
Benchpress: 6x305, 6x315, 6x325, 6x335
Incline benchpress: 6x225, 6x235, 6x245, 6x255, 6x270
Flat fly: 5 sets of 8x75
Back (15 sets):
Long pulley row: 6x160, 6x170, 6x180, 6x190, 6x200
One arm dumbbell rows: 5 sets of 6x90
Wide-grip pulldown: 5 sets of 6x225
Thighs (10 sets):
Hack squat: 5 sets of 15 reps (no weight specified)
Thigh curl: 5 sets of 12x60
Calves (10 sets):

Donkeys: 10 sets of 15 reps
One day after, December 5th 1964, Dave's delts-biceps-triceps-forearms workout looked
like this:
Delts (18 sets):
Seated military press: 6x135, 6x145, 6x155, 6x165, 6x175
Press behind neck: 6x135, 6x145, 6x155, 6x165, 6x175
Superset:
Incline lateral raise to the front (face down): 4 sets of 6x25
Incline lateral raise to the rear (face down): 4 sets 6x25
Triceps (15 sets):
Seated French press:
8x115, 8x125, 8x135, 8x145, 8x135
One arm dumbbell extension: 8x40, 8x40, 7x40, 7x40, 7x40
Pulley pushdown: 5 sets of 12x75
Biceps (15 sets):
Standing dumbbell curl: 6x50, 6x55, 6x60, 6x65, 6x65
Flat bench curl: 5 sets of 6x45
Incline inners: 5 sets of 6x40
Forearms:
Reverse curl: 5 sets of 10x90
Wrist curl: 5 sets of 15x165
The second group of workouts is from February 1965. At this point the weights Dave
used was also affected by the fact that he had seriously started to diet down to the Mr.
America 1965 competition. By the night of the Mr. America September 18, 1965 that
took place in The Brooklyn Academy of music, he weighed in at 230 lbs (his goal had
been 228 lbs).
By February 14th 1965 Dave's chest-back-legs workout looked like this:
Chest (20 sets):
Superset:
Incline benchpress: 4 sets of 8x210
Incline fly: 4 sets of 8x55
Superset:
Benchpress: 4 sets of 8x245
Flat fly: 4 sets of 8x60
Straight sets:
Decline fly: 4 sets of 8x65
Back (20 sets):
Wide-grip pulldown: 5 sets of 8x225
Close-grip pulldown: 5 sets of 8x185
Long-pulley rows: 5 sets of 8x160
Barbell rows: 5 sets of 10x135
Thighs (15 sets):
Front squats: 10x205, 8x225, 7x245, 10x225, 12x205
Superset:
Sissy squat: 5 sets of (no reps or weight specified)
Thigh curl: 5 sets of 12x50
Calves (10 sets):
Donkeys: 10 sets of 15 reps
One day after, February 15th 1965, Dave's delts-biceps-triceps-forearms workout looked
like this:
Delts (25 sets):
Sitting military press: 5 sets of 6x175
Press behind neck: 5 sets of 6x165
Superset:
Seated lateral raise: 5 sets of 8x30
Front lateral raise: 5 sets of 8x20
Incline lateral raise (face down): 5 sets of 8x20
Biceps (15 sets):
Sitting incline curl: 5 sets of 8x60
Flat bench curl: 5 sets of 8x45
Machine curl: 5 sets of 8x95
Triceps (15 sets):
Close-grip benchpress (reverse grip): 5 sets of 8x240
Seated French press, barbell: 5 sets of 8x115
Incline French press, 2 dumbbells: 5 sets of 8x45
Forearms (10 sets):
Zottmann curl: 5 sets of 8x45
Wrist curl: 5 sets of 12x155
So ends Henrik's workout report.
To which Bill Keyes responds:
Phenomenal stuff, Henrik, thanks for the effort. Especially in translating the handwriting.
(Henrik brought these photocopies to Bash '01 and it is apparent that Dave wrote up his
journal post-workout when arms and hands were pumped!)
<...December 5th 1964, Dave's forearms workout looked like this: Forearms: Reverse
curl: 5 sets of 10x90 Wrist curl: 5 sets of 15x165>
Thus explains Dave's forearm development which was the envy of such folks as Arnold
S. Bill2
And Guy chimes in with:
Henrik, thanks for taking the time to post Daves old routines. Those are the kind of
workouts I was brought up with. Notice there are no pec-dec flyes in there or triceps
kickbacks! Just basic heavy exercises then a faster intense cadence for contests.
It's my belief that a lot of people come into the gym wanting to look like Dave did for his
contests but don't realize the heavy basic work that prepares you and builds the
foundation. The excess calories and fat (good fat) that you need to ingest to lift heavy and
build that foundation.
You gotta be a little bit nuts when you go into the gym... after you understand the
exercise form and have some training time under your belt, don't ask anyone how many
reps you should be doing, TELL YOURSELF HOW MANY YOU'RE GOING TO GET!!
Tell yourself I want 8 reps then push, strain, muffle a scream and do it!
Back when I started there were no excuses, we didn't care how sore you were from your
last workout........either stay with us and keep up or you were on your own. Over trained...
ha! We ate more and rested more so we would be there at that next workout. No
sympathy and no pampering. Cement floors, rusted plates and collars that didn't always
work (that developed some coordination also). Wooden benches that were balanced with
a peice of carpet or a 1 lb plate under a leg, pads made out of foam and towles to finacle a
way to use the leg extension machine when the pads on the machine came up near your
knees!
Basements with old windows where the wind howled thru in the winter causing you to
where long sleeve sweats and workout as fast as possible to keep warm.
Guts and determination were built during that time, training partners fell by the wayside
and the real McCoy's were the only ones left still standing. That's the cloth I'm cut from
and I know Bill L, Bill K. and a few others are also cut from that cloth too.
I guess I'll end this ramble by saying that when you hear the old timers talk, listen up. The
advice may not be filled with scientific jargen, or have published studies quoted but
there's a thing called empirical evidence that they have lived through and seen through
many years of experince that's probably more valid than any other information you'll read
in some slick magazine article.
Guy
Steve likes that one:
Guy, GREAT post, and great illustration and personal testimony of what Nino was talking
about, how we younger buffs (I'm 46) "stand on the shoulders" of our forefathers; those
who have done the HARD work to pave the path for us... Thanks! Very inspiring...
-Stingo
Henrik follows up on the Q&A:
< I was wondering, Henrik, or whomever's in the know, how do you know when it's time
to up the wieght without deviating from the rep range >
The rep progression Dave used was very systematic in some exercises (but not all
exercises). A typical progression could be like this in an exercise of 5 sets:
(#1 = Workout number 1 and so forth)
#1. 6, 6, 6, 6, 6
#2. 7, 6, 6, 6, 6
#3. 7, 7, 6, 6, 6
#4. 7, 7, 7, 6, 6
#5. 7, 7, 7, 7, 6
#6. 7, 7, 7, 7, 7
#7. 8, 7, 7, 7, 7
#8. 8, 8, 7, 7, 7
#9. 8, 8, 8, 7, 7
#10. 8, 8, 8, 8, 7
#11. 8, 8, 8, 8, 8
At this point the weight would then be increased and the reps went back to 6. But as I
said, not all exercises would progress this systematically. In some exercises the weight
was increased faster than this.
By the way, if anyone is wondering where the chins for back are, this is what Dave's back
workout looked like in all of November 1964:
Wide grip chins: 5 sets of 6-8 reps, 10 lbs added

Close grip chins: 5 sets of 8-10 reps, 10 lbs added
Dumbbell pullover: 5 sets of 12x95
Bill Luttrell kicks in with:
In a volume routine that also pyramids the weight up as the sets progress, I've always
viewed the last set as my "target" set. Whatever the number of reps, if that number is
static (i.e., as described by Henrik), the earlier sets obviously require less effort or
intensity. However, the last set should take everything you've got.
Guy put it well when he said, "You gotta be a little bit nuts when you go into the
gym...........after you understand the exercise form and have some training time under
your belt, don't ask anyone how many reps you should be doing, TELL YOURSELF
HOW MANY YOUR'E GOING TO GET!! Tell yourself I want 8 reps then push,
strain ,muffle a scream and do it!"
With proper training, this number should always be going up. If not, I'm not doing it right
(e.g., my training needs an adjustment). As an example, I had been stuck on a number for
shoulder presses. Until today, my target was 6 reps with this weight, and I was struggling
to get it. However, I was more highly motivated than usual (thanks, Stella), I "felt" not
only strong, but that I could do far more than 6 with the weight. I broke through and got
10. This means, the target must now move. That's how I know when it's time to up the
weight without deviating from the rep range. In my mind, I now know that anything less
will be slacking. Next time I hit shoulders, the target will move up 20 lbs.
Bill L
And we'll let Stella wrap it up:
<The rep progression Dave used was very systematic in some exercises (but not all
exercises). A typical progression could be like this in an exercise of 5 sets: >
Wow. This "system" was so simple typed out like that. Why, I think even *I* can
remember the general pattern. I'm only now getting to the point in my training where I'm
ready to be a little more systematic in the way I decide to add weight. I guess I've always
hated counting sets and reps and finding patterns. For a long time a lot of this flew right
over my head (perhaps I ducked on purpose).
Henrik, thank you *so* much for taking the time to sort through this material and type it
out. I really enjoy reading about training in the golden years. Somehow, knowing that
something besides the bright fluorescent lights and blaring sound of my fitness club once
existed gives me some kind of comfort. I like having these kinds of stories in my brain
too- keeps the whine box in check on those days I kind of don't feel like hittin' it but go
anyway.
Stella
Henrik is a loveable, short stout fellow - we call him stubby. If he bulks up any more,
he won't have to walk - he can roll around like an over-inflated beach ball. Neat guy.
Now let's get to the routine. Incidentally, since Laree and I are driving to San
Francisco in the early morning to visit a gym equipment Expo of monstrous
proportions, I will only outline the upgraded program of 1962. I'll leave the details
until next week's newsletter. More thought may have me alter what I write here
tonight.
Day 1
Abs
Combinations of incline crunches, leg raises, rope tucks and hyper extensions elaboration to follow next week
Chest and Back
Bench press supersetted with chins
Dumbbell inclines supersetted with dumbbell pullovers
Single cable crossover
Bentover barbell row
Seated lat row
Day Two
Abs
Same as Day 1
Legs
Extensions, curls and mild calf raises in superset for warmups
Squats
Calves
Day 3
Abs
Same as Day 1
Shoulders and Arms
Rotary cuff tubing exercises
Press behind neck supersetted with side arm lateral raises
Steep dumbbell press supersetted with bentover lateral raises
Wrist curls
Barbell curl supersetted with overhead triceps extension
Seated dumbbell alternates supersetted with lying triceps extension, followed by
pulley pushdowns
Day 4
Rest
Day 5
Abs
Same as Day 1
Legs - repeat Day 2
Day 6
Shoulders, Back, Arms
Rotary cuff tubing exercises
Press behind neck supersetted with chins
Mid to Steep Incline dumbbell press supersetted with pullover
Bentover row
Wrist curl
Barbell curl supersetted with dips
Day 7
Rest
The above is a basic rundown of how things would go if edited. Five sets of
everything, 6-8 reps here, 8-10 reps there, pyramiding where effective. It's not
unlike what I do today, not as much as I did then. I'll review this and expand on it
next week, defend my volume and the appearance of overtraining. Eat big.
About Henrik. In the land where he dwells, Denmark, they don't make stubby
people. The man is known as "The House" 'cause last time he visited World Gym
Santa Cruz, he was 6'5," 275 pounds and looked lean. He is, however, lovable.
dd
Well, not exactly... theres more...

Shaq
Legs
Leg Press: 2 warm-up sets of 20-15 reps, then 3 sets of 12-6 reps
Step-Ups: 3 sets, 8-10 reps
One-Legged Press: 3 sets, 8 reps
Calves
Seated calf-raise: 3 sets, 12 reps
Leg press calf-raise: 3 sets, 12 reps
Standing calf-raise: 3 sets, 12 reps
Chest
Dumbbell bench press: 3 sets, 6-12 reps
Dumbbell incline press: 3 sets, 6-12 reps
Dumbbell flyes: 3 sets, 6-12 reps
Lats
Cable pull-downs: 3 sets, 6-12 reps
Dumbbell or machine rows: 3 sets, 6-12 reps
Pull-ups: 3 sets, 6-12 reps
Biceps
Barbell curls: 3 sets, 6-12 reps
Dumbbell curls: 3 sets, 6-12 reps
Triceps
Triceps cable push-downs: 3 sets, 6-12 reps
Lying triceps extensions: 3 sets, 6-12 reps
Machine dips: 3 sets, 6-12 reps
Delts
Dumbbell military press: 3 sets, 6-12 reps
OR
Single arm military press: 3 sets, 6-12reps
Front dumbbell raises: 3 sets, 8-12 reps
Lateral dumbbell raises: 3 sets,
8-12 reps
Rear delt dumbbell raises: 3
sets, 8-12 reps
Dumbbell shrugs: 3 sets, 6-12
reps
LEG TRAINING
Another change I made was

to break up my leg training
into 2 or 3 workouts.
Considering that legs make
up half your body, and for
many people (like myself)
are the hardest to build,
then why do we break
upper body into 3 or even 4
workouts, but try and do all I usually squat free style, but this
photo gives you an example of the
of our legs on one day?
Really, think about it. If you form I use.
squatted like youre supposed to, would you really have anything left
to effectively train another body part?
Lets take a look at your squat routine. Are you counting your warmups as sets? I mean, it takes me 4-5 sets to get up to the weight I
need to be effective in promoting growth. See below...
Warm
Warm
Warm
Warm
Warm
up
up
up
up
up
1:
2:
3:
4:
5:
1x15 (135lbs)
1x10 (225lbs)
1x8 (275lbs)
1x5 (315 lbs)
1x4 (365 lbs)
Now is when I start counting my sets...

Set
Set
Set
Set
Set
1:
2:
3:
4:
5:
1x5 (405 lbs)

1x4-5 (465 lbs)
1x5 (405 lbs)
1x5 (405 lbs)
1x? (315 lbs) (? means as many as possiblebarf bag anyone?)
Now, if you are taking these deep and controlled, do you really think
you have anything left for your hamstrings and calves? I mean, at this
point, I am literally lying on the floor just waiting for that nauseous
feeling to leave so I can crawl over to the leg extension and bust out 4
sets of 12 reps, squeezing hard at the top. And, thats it for quads.
Now, is that all I ever do for quads? No. There are times when I cut
the work sets in half and go to the leg press for 4 more sets. Or, I
might not squat at all. In that case I do 5 warm-up sets of leg press,
followed by 5 work sets. Next comes leg extensions, or instead of the
leg extension, Ill do sissy squats (not too "sissy" if you know what Im
talking about...).
So, that pretty much raps up quads. Then, Ill do hamstrings and
calves on a separate day. Dont do hams the day before quads
because tired hamstrings will make it impossible to get the most from
your squats. I usually do hams and calves a few days after quads.
Yes, and even though your quads are really sore, you can still do
hams and calvessuck it up.
If youve read my past articles, you know that I put in an extra day for
calves. Ive found that I can do my other calf workout before training
quads. It actually serves as a warm-up and I havent noticed it to
affect my strength. Now, I do two different calf workouts. I do just one
exercise per session for calves. One day I do standing calf raises
(usually before squats), the other day, seated calf raises.
I prioritize calves because I believe that three minor body parts play a
big role in how you look on stage or in front of the camera. When I
look at a physique, whether I start from the top or bottom, I see the
neck (and traps), then go down to the waist (abs), then down to the
calves. Having any of these body parts out of whack can really throw
off your symmetry much more than say your biceps or triceps would.
So, its important for me to hit my calves fresh at the beginning of my
workout to get the most out of them (just like I hit my traps first on
shoulder day!).
Ok, here are my calf workouts...
STANDING CALF WORKOUT - 5x30.
Heres how I do it: After a few warm-up sets, I put on a weight that
limits me to 15-20 good reps in the standing calf raise. Once I hit the
point where I cant get to the top and squeeze like I want, I put my
hands on the machine and pull myself up the last 10 reps. I think
those last 10 forced reps on each set is the difference between
building your calves or wasting your time.
Calves are stingy when it comes to growth. If there is one muscle that
"no pain no gain" is most true, Id say calves are that muscle group.
You have got to learn to ignore the burn. Lactic acid buildup comes
quick with sets of 30 reps. I see people in the gym every day that quit
just as they approach the burn. On calves, youve got to go beyond
the burn. Now think about it. When you do bench presses, you almost
always quit due to muscle fatigue/failure, not the burn, right? So, why
dont you do the same with your calves? Yes, calves start burning way
before you reach failure, but you just have to ignore it and go past it
until you hit actual muscular failure.
SEATED CALF WORKOUT 3x100.
Note: Do this workout on

hamstring day, not on squat day.
I put two 45 lb plates on the
seated calf machine and do 30
controlled reps on my own. Next
are negatives, my partner pushes
down while I resist for 20 more
reps (now we are at 50). At this
point my calves are seriously
burning and most sane people
would quit, but I get 20 more on
my own (not so controlled as the
first 30) with my partner assisting
me so that I can get the weight up
to its highest point. Finally, I do
20 more negative resistance
reps. At this point my feet ache,
and my calves feel like the
muscles are peeling off the bone.
But, Im only at 90. So, I do my
best to finish the last 10, but
again, my partner is helping me
on the positive reps.
Here I am 3000 workouts later. I

hope my training suggestions
in this article help you defeat
your "chicken leg" syndrome.
Youll need 5-10 minutes rest before your next set. You want to come
in strong each set and be able to feel the contraction of each rep. Oh,
yeah. Dont plan on walking normal for a few days once the soreness
sets in (and that soreness might not set in for a few days).
Lastly, dont forget hamstrings. Look at the bodybuilders with the best
legs. From the side, their legs look enormous. And if you really notice,
you will see that most of that stems from their bulging hamstrings. My
favorites are:
Straight legged deadlifts
Leg curls (with added resistance from your partner on the way
down)
Standing leg curls
Leg press with legs positioned at the very top of the sled
Gary, by following these principles, you will see great improvement in
six months. Your new found development should motivate you to
continue getting those legs bigger and bigger. Its not going to be
easy, but if you do it right, you will succeed. So, let me sum it up for
you...
1. Reduce cardio or athletic activity.
2. Separate legs into at least two workouts (quads and calves on
one, and hams and calves the other).
3. Make sure that hams are done a few days after quads (never
before).
4. Ignore the pain on your calf workouts.
5. Dont overlook hamstringsthey are critical to the overall
appearance of your legs.
And lastly... Eat the chickendont be the chicken!
Sincerely,
Brian
So you want a simple program that works... First, youve got to
remember that everyone is different and you really need to tailor the
program to meet your needs and situation. Some of the factors that
you need to consider are what foods you can and cant tolerate
(taste), your height, weight, relative degree of leanness, etc. Id have
to know a lot more about you to give you a completely individualized

program. If youre interested, let me know and Ill send you a two
page questionnaire that will help me give you the perfect nutrition and
workout plan. However, you need to get started now so lets look at
the following guidelines. And this time dont just read them; arrange
your diet so you are following them.
1. Start with 56 meals a day.
2. Try about 3040 grams of lean protein each
meal (lean meats, fish, UMP or Ultra Size, egg
whites, etc.) Each ounce of lean meat is about
7 grams of protein so that should help you
decide how much to eat at each meal.
3. Include 20 grams of complex, low glycemic
carbohydrates with your first four meals ( cup
of oats, cup of brown rice, sweet potato,
etc.)
4. Have a little healthy fat with every other
meal (handful of almonds, 3 EFA Gold,
tablespoon of flax oil, etc.)
5. Eat one cup of green veggies with at least two
meals (broccoli, asparagus, etc.)
6. Drink two scoops of UMP or Ultra Size with 16
oz of water 15 minutes after your workout. This
could be one of your six meals on your workout
days.
7.
Supplements:
a. 5 Ultra 40s and 4 Mass Aminos with each
meal.
b. 1 scoop of Creatine Select and 1 scoop of
Glutamine Select mixed with water. Now theres
an idea for a product improvement. (Maybe I can
get Beverly to combine these two great products
into the ultimate pre and post workout
supplement.) Take one serving in the morning,
take another serving and drink it during your
workout. And, sometimes I take a serving of
Glutamine Select alone before bed.
c. Have a shaker cup at work, in the car, in your

gym bag, and at home. Have your UMP or Ultra
Size jug at work, in your car, in your gym bag,
and one at home. This will be your staple to
NEVER missing a meal, especially having a
family and all the time commitments that come
with that.
d. Muscle Synergy. Take 8 on an empty stomach
sometime in the morning thirty minutes before
or at least one hour after a meal. Then take 8
more 45 minutes prior to a workout.
e. Take 23 caps of 7Keto 30 minutes prior to a
workout.
I think the supplement program above will work wonders for you.
When I get really serious about my fat loss, I add Lean Out to my diet.
And in the winter months, when Im most likely to pick up a cold or flu,
I make sure I never forget to take an Ultra 4 vitamin with each meal.
You asked, "Are there supplements that really work?" Brad, yes,
Beverly Supplements really workas long as you stick to them and
use them correctly as part of your nutrition plan. And, from your
email, I can obviously see that the "latest and greatest" products
havent worked for you. Yeah, Beverly really works. Stick to a diet and
supplement program like the one above for a good ten weeks, then
write me an email. In fact, Ill be real conceited and write it for you.
"Dear Brian, I am so glad that I listened to you and didnt get
caught up in switching over to the new product I read about in
the muscle mag a few weeks ago. And Im very happy I didnt get
caught up with the new "miracle diet" that a few guys down at
the gym were talking about. I have lost some major body fat and
have put on more muscle than I thought I was capable of..."
Ok, enough of that. But that type of email is what I get when people
follow my advice ( I know it sounds conceited, but youve got to stick
with the plan!), stay consistent with their diet and supplement
program, and not get "taken" by the crazy marketing campaigns

within this supplement industry.
When it comes to your workouts, Id again need to know more
information about you, such as previous injuries, how much time you
can commit to working out, what equipment you have available, etc.
to really customize it. (If you want me to design an individualized
program for you, its on the questionnaire Ill send). But, Ill be glad to
tell you what works for me.
The first thing I need to tell you is that my workout schedule might
seem like "under training" to most people. Well, Ive got a family, job,
other responsibilities besides bodybuilding and that gives me just 60
minutes to spend in the gym, four days a week. However, I continue
to make awesome gains on this schedule. Heres the secret. Pick one
body part and absolutely work it to death. Youve got one hour to hit
that body part, and you wont directly work it for another 89 days.
And believe me, if you do it right, you will need the 89 days rest to
recover.
Let me give you last weeks bicep workout as an example. After
a warmup set with just the bar, here is what I did.
Exercise One: I took a 45lb bar with a 25lb plate on each side and
did Barbell Curls as follows close grip 10 reps, medium grip 10
reps, wide grip 10 reps. Do NOT rest between grip changing. That is
one set of 30 reps. I did this for 4 total sets. My biceps were
completely spent after this. Talk about a serious burn. My goodness,
it was painful (good pain, if you know what I mean).
Exercise Two: Dumbbell Hammer Curls. Three sets of 30 reps. I pick
a weight that I can only get for 15 (in good form) at the most. The next
15, I am swinging, my spotter is helping me throw them up. It
absolutely looks crazy to the observer. But, only I know that I wont be
hitting biceps for 89 days.
Exercise Three: Preacher curls on a machine. 3 sets of 10. On my
third set, once I finish 10, I do 100 mini squeezes at the top. I swear, I
literally gain an inch in my bicep from the pump after doing this.
Now, let me warn you. When the soreness sets in (usually two days
later), it will be pretty severe. Your arms will be swollen for days. And,
if youre like me, youll love it.
Heres my current routine:
Day 1: Chest, Abs
Day 2: Quads, Calves
Day 3: Rest
Day 4: Back, Hamstrings
Day 5: Triceps, Traps
Day 6: Rest
Day 7: Biceps, Abs
Day 8: Shoulders, Calves
Day 9: Rest
The above workout schedule is perfect only if you are seriously

intense and go to failure and beyond every workout. That body part
should be "useless" by the time you walk out of the gym. It is also
perfect for growth, while allowing you to take your family and job into
account as you mentioned within your question.
Remember the keys to making this work: Consistency with your diet
and supplement program; availability of your foods (UMPs and
shaker cups everywhere!); and lastly, intensity in your workouts with
enough rest to recover. Good luck, and feel free to email me with any
other questions.
Sincerely,
Brian
After Joe was on my suggested program for just a few weeks, he said
hed never felt better. Twelve weeks later he had some professional
pics taken, and looked 100 times better than when he was on. His
abs were now ripped, not puffy and distended as before. He was no
longer so darn red, now, he had a healthy tan to set off his lean and
muscular beach body. Even his eyes looked clearer. In the original
photos his eyes were blood shot (not sure if there is any science to
match bloodshot eyes with the juice?) My wife, Heidi, looked at the
photos and couldnt believe Joes before and after shots. She said it
was like looking at two different people. Looking back, helping Joe off
the juice, was one of my highlights in this industry.
Hopefully, Beverly will publish this in their next magazine and be
proud of the fact that their supplements were a large staple in helping
this man see true results and become drug free.
Thanks Marrion for your questions. And for JoeIf this gets
published, I hope you are extremely proud in knowing that by sharing
your story, you might be helping, and even saving, other individuals
lives! - Brian
My 12-Week Out Diet Plan
This is the diet I gave to Joe to help him retain muscle and get
harder.
Supplements
Ultra 40 5 tablets with each meal
Mass Aminos 5 tablets with each meal
Glutamine Select / Creatine Select 2 scoops each before training
12 Muscle Synergy in the a.m. and 12 before training
Meal #1
2 whole egg + 4 egg whites
8 oz lean meat
1/2 cup oatmeal
Meal #2
Protein Drink: 2 scoops Ultimate Muscle Protein, 4 tbsp heavy whipping cream
Meal #3
10 oz lean meat
6 oz sweet potato or other starchy carb
2 cups vegetables (fibrous carbs) or salad with 2 tbsp vinegar and oil dressing
Meal #4
(same as meal #2)
Meal #5
10 oz lean meat
cup rice or small serving of another starchy carb
2 cups vegetables
salad with 2 tbsp vinegar and oil dressing
Meal #6
8 egg whites
cup oatmeal
Master Food List (I included this substitution list for Joe to help him add variety to his
meals.)
Proteins: Lean meats include chicken breast, fish, turkey breast, lean beef (filet,
sirloin,
round, flank); egg whites, and whole eggs.
Non-Starchy Vegetables: asparagus, green beans, cabbage, raw carrots,
cauliflower, celery,
cucumbers, kale, lettuce, onions, peppers (green, red, jalapeno, etc.),
radishes, spinach, tomatoes.
Starchy Carbohydrates: Brown rice, white rice, potatoes (with skins), yams, sweet
potatoes,
oatmeal (rolled oats), Cream of Rice, beans (black, lima and kidney), corn, peas.
It was the spring of 1985. I was 37 years old and pretty much thought
Id met my potential in bodybuilding. Id been working out pretty
regularly since I was 14 and in that time Id read everything there was
to read about weight training and bodybuilding. And I tried about
every conceivable program. Heres a list of some of them:
1. 20-rep squat workout.
2. Five sets of five reps.
3. Ten sets of ten reps on Bench Press, Squat,
Bentover Row and Deadlift.
4. John MacCallums Keys to Progress series
(which was a synthesis of the 20-rep squat workout
with the five sets of five program).
5. Arthur Jones full body one set to failure for each
bodypart.
6. Weiders saturation Bomb and Blitz 70s training
(like Arnold and Zane trained).
7. Mentzers Heavy Duty with rest pause and
negatives (an off-shoot of Arthur Jones).
8. Periodized powerlifting programs based on
percentage increases each week.
9. Workouts from Muscle Builder and Mr. America
using all the Weider principles.
10. All the workouts that had been published in the

old Iron Man magazines to date.
And even the Bulgarian 2-3 times-a-day
training.
I thought Id tried everything. It was always

hard for me to put on muscle. So, most of
my off-season training programs were built
around the conventional wisdom. Heavy
weights, low to moderate reps, three to five
sets. Now thats not to say its the only way
I trained. Its just what I found had given me
the best results. But now the results were
diminishing. I thought it was just my age.
But then, I hit upon something I hadnt tried.
What if instead of working up in weight, Id
use a decent weight and see if I could work
up into some rep ranges that I had not even
considered in the past?
Heres how I did it. I took a weight that I

could get for about 20 reps (for example 205 lbs in the bench press).
But then, Id work up to 25-30 reps with that weight, then once I
reached the upper range Id add about 10% and try to work up to 2530 reps again. Same for the squat. Instead of ten reps with 315, Id try
for 30 reps with 225 and follow that with set of 20-25 with 255. (See
workout sidebar for more details).
The training strategy is based around a 3 on / 1 off system. The first
three days are heavy days (but still keep the reps very high on some
exercises), and the next three are lighter workouts with less rest
between sets. Some of the rep ranges may look like typographical
errors, but they are not. You can start at the lower end of the
recommended rep ranges but work up to the upper end before you
increase the poundage. Use a weight that is challenging for 10-15

reps and then just keep adding a rep or two per workout.
When I started this workout I thought that 255 for max reps on the
squat was going to be ridiculously light, however, following my first set
of 225 for 23 reps, I got 255 for 16 and built it from there workout by
workout. When I reached 30 reps with 225 and then followed it with
25 reps at 255 I raised the work sets to 250 and 275, and so on.
This workout combined high volume (higher than I was used to) with
decent poundages. You are going to need to rest about five minutes
after each work set of squats and benches so this workout is not one
you can do in 45 minutes. And, by the end of the workout youll have
to go pretty light to finish all your prescribed sets. Whenever you can
reach the high rep number in the range add about 10% more weight
for that set the next time you do that particular workout.
There are a couple of other tricks throughout the workout that really
made it effective. In addition to the high rep bench sets, I remember
the initial 20-rep sets on presses, laterals, lat pulldowns, and curls
provided a terrific stimulus. In the past if I did a 20/16/12/8 rep
scheme the first set was pretty light. But now, I treated the 20-rep set
like a heavy work set and used as much weight as I could to get 1720 reps (and if I got 20, I added weight the following workout). But,
man, did it take a lot out of me for the remaining sets. Often I couldnt
add weight on the following sets even though the reps went down.
Another cool twist was day seven, when I did biceps before lats. Id
always believed in working the larger muscle group first, and that
doing biceps first would cause my lats to suffer. What a surprise when
the very next day my lats were sorer than they had been in years!
Those straight arm pullovers on day seven (lying length-wise on, not
across, the bench) were something I hadnt done in twenty years. I

always thought they were a rib cage expansion exercise, but found
they were an excellent lat developer even when I used just a 5, 25pound bar for resistance.
I used this workout for the next 12 weeks and grew bigger and more
muscular than I had ever been. That summer I won the Neptune
Classic in Virginia Beach and followed with my biggest title, the 1985
overall AAU Masters USA (it was 35 and over back then).
I think this workout will work best for you if youve hit a sticking point
in your training, youre highly motivated, and you have some extra
time to devote to your workouts. Id really recommend that you use
Creatine Select and Glutamine Select to get the greatest possible
benefit from this workout. If youve used creatine and think that it
doesnt work for you, I beg you to try Beverlys Creatine Select plus
Phosphates. Do a little experiment. Try one cycle of the workout
below without it and track your lifts. Then try another cycle of
workouts using Creatine Select. I bet youll be shocked at your
progress.
1985 Training Essential Points
3 on / 1 off but if it takes five days to get your three workouts
in, thats fine. Just follow the sequence of workouts and dont
worry too much about the days.
Focus on progression from one workout to the next. Keep a
training journal. If you get 205 for 17 reps on the bench press
your first time through, try to get 18 or more the next time.
Remember, that high reps with fairly heavy weights are going to
make your next set much tougher, so rest as needed between
sets.
Recovery is going to be essential so get plenty of good nutrition

and supplement with Creatine Select plus Phosphates,
Glutamine Select plus BCAAs, and Mass Maker.
Complete all sets listed for each days workout, even if you have
to use ridiculously light weights to complete the sets. I
remember using 40 pounds resistance on our Polaris Leg
Extension at the end of day one to get 3 x 15 after all of those
squats and hacks.
Read the directions for the workout once again to make sure you are
clear as to how to perform each set. Then go for it. Follow this
program for the next 8 weeks and I guarantee you will be a better
bodybuilder than when you started it. It took me to a whole different
level at age 37, think what it can do for you.
DAY ONE: CHEST/SHOULDERS/ABS
CHEST:
Bench Press:
1. 135 x 15
2. 155 x 10
3. 205 x max reps (18 30 reps)
7. 185 x max reps (whatever you have left)
*Try to increase by a rep or two each time you go through the cycle. When you reach the
top rep number increase by 10% the next time through. Adjust your starting weights so
your reps fall in the above ranges. My bench max was about 365 at the time I started this
program.
Incline Barbell Press:
1. 135 x 10
2. 185 x 6
3 5. 205 x 3 sets x max reps
Incline Flyes: 3 sets x 15 18 reps
SHOULDERS:
Seated Front Press: 4 sets x 8 12 reps
Behind Neck Press: 4 x 20 / 16 / 12 / 8 all as heavy as you can go
Standing Laterals: 4 x 20 / 15 / 12 / 12
ABS: 200 reps total
DAY 2: LEGS:
Squats:
1. 135 x 20
2. 185 x 15
3. 225 x max reps (15 30)
4. 255 x max reps (10 25)
5. 225 x max reps (15 25)
Hack Squat: 3 x 12
Leg Curl: 5 x 12 15
Leg Extension: 3 x 15
Hyperextension: 3 x 20 Bodyweight only
Calves: Donkeys Supersetted with Standing Raises: 5 x 20 each
DAY 3: BACK / ARMS
BACK
Heavy Row: Warm-Up, then 5 x 6
Front Pulldown: 5 x 25 / 20 / 15 / 10 / 10 (all heavy as you can)
Cable Row: 3 x 12
ARMS:
Dips: 4 x max reps no weight
Triceps Pushdowns: 4 x 12 15
Curls: 6 x 20 / 16 / 12 / 8 / 8 / 15 max weights
Alternate DB Curl: 4 x 12 15
ABS: 200 reps total
DAY 4: OFF
*The next three workouts should be performed at a quicker pace than the first three.
DAY 5: CHEST / SHOULDERS / ABS
CHEST
Incline DB Press: 4 x 12 15 (same weight each set, 90 seconds rest between sets)
Bench Press: 4 x 20 / 16 / 12 / 8
Flat Flyes: 4 x 8
SHOULDERS
Laterals 6 x 12 Superset with Bent Laterals 6 x 12 (60 seconds rest between supersets)
Upright Row: 3 x 20 / 15 / 10
ABS: 200 reps total
DAY 6: LEGS
Squats Raise Heels Bar High Up or Front Squats: 5 x 12 (same weight each set, 90
seconds rest between sets I used 185 lbs for my first workout)
Leg Extensions Slow Strict: 4 x 15

Leg Curls: 4 x 15
Medium Weight Deadlifts Semi Straight Legs: 3 x 20 / 15 / 10
Standing Calf Raise: 4 x 12 Superset with Seated Calf: 4 x 12
DAY 7: ARMS / BACK / ABS
ARMS (first)
EZ Bar Curls: 5 x 12 15
How I Achieved My Best Ever Bodybuilding Condition

By: Tim Mielke
No Nonsense Newsletter Volume 11 #2
The last time I stepped on the stage in
a bodybuilding contest was in October
'03. I thought it was going to be my last
contest. Of course, I wasnt giving up
bodybuilding, I just didnt think I wanted
to compete again. Id continue to train
and try to improve my physique. But
working at Beverly International and
constantly seeing new and veteran
competitors make improvements from
contest to contest, I started to get the
itch again.
Fast forward to March of '06. We had
just finished a great weekend at the
Arnold Classic and then followed it two
weeks later with the hugely successful
Northern Kentucky competition. Working
at both these shows and seeing everyone was getting me anxious to
get on stage again. The next big show in our area would be the NPC
Indianapolis in June. I knew a lot of people who were planning to

compete there, and decided I might as well jump on stage again too.
By the time I made the commitment there were only eight weeks left
to get ready. With no time to waste, I had to get serious. Dieting was
going to be extra tough with such a short time to get ready.
I jumped in full bore on the diet and the carb-depletion quickly had an
impact on my moods. Just ask anyone I worked with during the diet!
Luckily, I had the luxury of living on my own this time around, so I kept
the cupboard clear of anything that wasn't supposed to be on my diet.
In order to keep my mind off of food, I had to keep myself occupied.
Usually that meant reading or practicing my guitar. Watching TV
wasn't a good idea, as there are too many commercials for fast food.
While at work, it was pretty easy to keep myself occupied. Things can
get pretty hectic at times here at Beverly. The phone is ringing off the
hook with people wanting to place orders, deliveries coming to our
warehouse that need to be unloaded immediately, and processing
and packing over 100 orders a day. But I have to admit this added
stress on top of the fact that I was starving, but I have a job to do
here.
I get paid to work, not sit around and talk about bodybuilding or
supplements, unless it is with our clients.
Id been keeping my body fat in check since my last show, so I was
already in good shape to begin with. My diet needed to have some
adjustments made since I typically tend to go toward a more "old
school" off-season diet approach with a lot of dairy, whole eggs, and
red meat. I do keep the carbs relatively low year round. This type of
eating is great for growth, but I needed to be as shredded as possible
for this show. The first thing to go was the dairy, more specifically,
whole milk. I also took out a couple of the egg yolks from my
breakfast. Now my diet was starting to resemble a traditional Beverly

diet.
Here are my meals from eight to six weeks: You will notice that I really
prioritized my supplement intake and only took what I thought was
absolutely essential for each phase of my diet. This was because I
now had a mortgage and all the other bills to go along with home
ownership and preparing for a contest can be expensive. People may
think that just because I work at Beverly I get my supplements for
free. I pay for them just like everyone else (and this includes some big
names). Youll notice I added more supplements as I got closer to the
show, as they became critical to holding on to my muscle.
Meal 1: 8 oz 90% lean beef; 2 whole
eggs, 4 whites; grapefruit or an orange
Meal 2: 3 scoops Ultra Size or Ultimate
Muscle Protein
Meal 3: 10-12 oz chicken; one piece of
fruit
Meal 4: (same as 2)
Meal 5: 2 cans tuna; about a cup of
peach slices
Meal 6: (same as 2 and 4)
Supplements: Super Pak at meal 1; 2 Lean Out with each meal; 6

Ultra 40 with each meal; 3 7-Keto twice a day; and 4 scoops
Glutamine Select plus BCAAs during training.
After two weeks on the above plan with
virtually no carbs except for the small
amount of fruit I ate, I added a little more
food and increased my supplement intake. I
felt like I could add in some carbs at this
point, and they helped tremendously. I
immediately noticed I was fuller and more
vascular (and a little less moody!) I wouldn't
have them for long though, since my goal
was to be shredded on contest day. Most people will call us and say
they want to be as big as possible on stage, or weigh a certain
amount or percentage on contest day. I will tell you this; the judges do
not care what your weight or body fat percentage is. They will never
ask you that while they are judging you. What matters at the show is
your conditioning. A lot of competitors will sacrifice conditioning for
size. This usually costs them a couple placings. Drop your ego when
you diet, and get as shredded as possible for your show! You will look
much better (and bigger) on stage if you are ripped.
Some competitors blow up in the off-season, 40 to 50 pounds above
their competition weight, for the sake of looking big. This means you
have to diet that much harder to get in shape. It's a tremendous
stress on your body, as well as mentally. I usually let my weight go up
about 10% above my competition weight and keep my body fat at 7%.
If my weight starts creeping above these levels I diet for a couple of
weeks off season or not. In the past, I had a problem with my legs
holding most of my fat. This time my hams and glutes came in
shredded. That had never happened before and I owe it to keeping
myself in shape year round. This approach was extremely helpful in
getting me in shape in such a short amount of time and I recommend
it to any competitor.
Diet at Six Weeks Out
Meal 1: 8 oz 92% lean beef; 2 whole
eggs, 4 whites; cup oatmeal
Meal 2: 3 scoops UMP; 3 TBS cream
Meal 3: 10-12 oz chicken; 1 cup brown
rice; 1 piece of fruit
Meal 4: (same as 2)
Meal 5: 2 cans tuna; one cup peach
slices
Meal 6: (same as 2 and 4)
Note: The subtle supplement changes I made during this phase.

Supplements: Super Pak; 3 Lean Out with each meal; 6 Muscularity
with meals 1 and 3; 6 Ultra 40 with each meal; 3 7-Keto and 2 Energy
Reserve twice a day; 25 Muscle Mass (BCAAs) during training.
Four weeks out I cut out the cream from the shakes. Three weeks out
I switched to the Monday/Thursday carb-up meals. I also added 3
Mass to each meal and 4 Muscularity to each meal. This took me to 2
weeks out.
At 2 weeks, I added in 8 Muscle Synergy twice a day and 6 GH
Factor in the morning and before bed. I was hoping this would add
more vascularity, hardness and density to my muscles as well as get
the last bits of fat from my lower body. I think it worked pretty well.
Meal 1: 6 egg whites; 8 oz 96% beef;
grapefruit
Meal 2: 3 scoops UMP or Muscle Provider
Meal 3: 10-12 oz cod or tilapia;
grapefruit
Meal 4: (same as 2)
Meal 5: (same as meal 3)
Meal 6: (same as meals 2 and 4)
For the final week, I followed the outline that we give our Contest
Countdown workshop clients and it worked great.
The day of the show came and I stepped on stage, after an almost
three year absence, in the best shape I could possibly be in. It felt
great to be up there again. During pre-judging, I think I was initially
overlooked by the judges. They started moving around the others in
my class, but there I stood, still on the end. They called the first pose
and everything changed. It was a front double biceps, and I could see
the head judge pointing at me with a big grin on his face. He
immediately moved me to the middle of the pack and went through
the rest of the poses. They then went back and had us do three
straight front double biceps poses. Ive never heard of anything like
that before at pre-judging. After pre-judging, it was awesome to have
total strangers come up to me and tell me I resembled Arnold up

there.
The night show gave me some of the more memorable moments of
the day. My posing music wasn't played, and when the final placings
were announced, the MC pronounced my name wrong (McGuire!?!) I
didn't let it bother me though, it was a great experience and I was
happy to be on stage again, looking my absolute best. Unfortunately I
didn't win, but I came in a close second in a very tough heavyweight
class, and I had a great time getting back into competition again.
Training
I switched my training for the show to

almost all super sets for each bodypart.
This helped me keep my intensity levels
up as my energy levels decreased. I
dropped the weight a little, increased the
reps to 10-12, and made sure I was
getting a full contraction with each rep. I
think the supersets and peak contraction
on every rep also helped to burn
additional calories, keep me pumped
during my workouts, and added more
hardness to my muscles. Here is a sample weekly workout routine. I
trained with a 2 on 1 off, 2 on 2 off cycle. It was usually Monday,
Tuesday, Thursday, and Friday.
Day 1: Shoulders and Calves
Military Press super-setted with Rear Delt Raise (4 sets, 10-12) I
used about 90% of my 8 rep max for Military Press, usually about 185
lbs. Rear delts are hard to hit, so I would use a pretty light weight, 25
lbs., to really focus on them.
Side Lateral Raise super-setted with Upright Rows (4 sets, 10-12) I

lightened the weights here too and just worked to get a really good
pump in my shoulders.
Standing Calf Raise (4 sets, 12-15)
Seated Calf Raise (4 sets, 12-15)
Day 2: Chest and Triceps
Incline Press super-setted with Dips (4 sets, 10-12) I would use
anywhere from 225 to 245 on Incline Bench Press and bodyweight for
the Dips.
Bench Press super-setted with Incline or Flat DB Fly (4 sets, 10 -12) I
used about 75% of my 8 rep max on Bench Press and did DB Flyes
as heavy as I could manage.
Any 2 Triceps exercises, super-setted (3 sets, 10-15)
Day 3: Legs
Squats (with heals raised on a 2x4) super-setted with Standing Calf
Raise (4 sets, 10-12) Squats were usually no heavier than 275 lbs. I
used the 2x4 to really target the teardrop part of my quads. Be careful
on this one and dont go too heavy. It puts a tremendous amount of
stress on your knees. The idea is to concentrate and focus the effort
on your teardrops. You dont need to lock out either.
Leg Extension super-setted with Leg Curl (4 sets, 10-15) Straight
Leg Deadlifts (4 sets, 12) Im looking for a stretch and dont go heavier
than 135 lbs.
Seated Calf Raise (4 sets, 12-15)
Day 4: Back and Biceps

Lat Pulldowns super-setted with T-bar Rows (4 sets, 10-12)
Barbell Rows super-setted with Pulley Rows (4 sets, 10-12)
(I used separate handles for the pulley rows as this helped to get a
really good contraction in my middle back)
Hyperextensions (3 sets, 20) usually holding a 25-lb plate.
Barbell Curl (4 sets, 10-12) I use a slightly less than shoulder-width
grip. This really helps to get a good pump and keep my arms full.
Any 2 other Biceps exercises (3 sets, 10-15)
Forearms (I picked 2 exercises, 3 sets, 20 reps)
My main focus now will be to improve my shoulders and calves. Ill

use the "Double Whammy" program from BodyMuscle Journal vol
#10, taking tips from both the shoulder and calf specialization
programs listed in the article. The Double Whammy program is
where you hit your weak bodypart with a primary workout, then
again two days later with a "feeder" workout. (You can find it on our
website at http://www.bodymusclejournal.com/vol10/whammy.html). I
also intend to hit each muscle from
a variety of angles by using a
number of variations for each
exercise. This is a technique I've
rarely used in the past, so it should
stimulate some new muscle
growth as well.
My diet will go back to my
traditional "old school" style of
eating, with a four-week gaining
phase, followed by a two-week
hardening phase to keep my fat levels in check. This six-week cycle

will fit perfectly with the six-week specialization training. Of course, for
maximum growth, I will need the best nutrients I can get (but within
my budget). Ill take plenty of Ultra 40 (up to 50 a day), Ultra Size and
Glutamine Select. Lean Out and 7-Keto Musclean will be essential for
the two weeks Im in the hardening phases, attacking fat from two
different angles. Hopefully these changes to my training and diet will
be enough to kick start some serious muscle growth, so maybe in
another three years I can step on stage again with some more major
improvements!
Profile
Name: Tim Mielke

Age: 27
Occupation: Client Fulfillment Dept.,
Beverly International
Education: Two years college
Family Status: Single
Current Residence: Wilder, KY
Gym: Dixie Fitness
Height: 6'1"
Off Season Weight: 230-235
Contest Weight: 205-207
Favorite Cheat Food: Just about
anything that doesn't belong on a contest
diet
Favorite Meal: Pizza or Sushi
Favorite Supplements (and why):
Muscle Mass for the pump it gives me
during
training and the hardness it adds to my
physique. Lean Out because it helps me
to utilize stored fat for energy, and get in
my best shape without any stimulants.
In my CD Player: Motley Crue, The Cure,
Pink Floyd, Frank Sinatra
Other Interests: Drawing, painting,
reading, practicing my guitar
Favorite Book: The Lord of the Rings
Trilogy, Wild at Heart by John Eldredge
Words to Live by: "If you wanna live
life on your own terms...
You gotta be willing to crash and burn."Motley Crue
Most Inspiring Words: "All things are

possible with God" (Luke 1:37)
Back to the Basement

Breaking Down the Chest
By: Brian Wiefering,
www.wiefit.com
We all get the questions, (a) "Is it better to

concentrate on one body part each workout", or (b)
"should I hit upper on one day and lower the next", or
(c-d-e)"should I workout each body part once, twice,
or three times each week"?
Well, the correct answer is ("all of the above"). It depends upon your
current goal, training experience, work schedule, nutrition, and even
the amount of rest you get.
At this time my nutrition's pretty good, but my work schedule is crazy,
and I'm not getting enough rest to recover from more than each body
part once per week. My partner Marty and I are currently hitting chest
on Monday, and don't train chest again until next Monday. (Luckily we
workout in Marty's basement where there is always a bench available

on Monday nights.)
Don't think that we're taking it easy though. Since we won't hit chest
again for an entire week, we must do everything possible (using
common sense) to crush our chest each Monday night. The way we
gauge our chest workout is if we're not still sore on Thursday or
Friday, we probably didn't work hard enough on Monday. Remember,
the key is to break down muscle tissue. Then it's the healing process
that builds the muscle. Soreness is just part of that healing process of
that muscle tissue. And remember, no matter how hard you trained,
and how sore you got, you're not going to maximize the healing and
growth process if you don't feed your muscles adequate protein (and
the right proteins) along with other important supplements. I think
Glutamine Select plus Branch Chain Amino Acids is a must for
recovery, and amino acid tablets (Mass) supply the actual building
blocks of muscle in their most utilizable form for well building
muscle. Ultra 40 liver tablets are another staple in my growth and
recovery supplement plan. It's unbelievable the host of growth and
energy factors in liver that I personally do not want to go with out.
Now, for the workout. This is a method I discovered about 3 years
ago. And I think it's one of the secrets to taking 'training each body
part one a week' to the next level for optimal growth.
Since I have used Chest as our prior example, let's continue with
Chest...
It's Chest day for Marty and I. And once again it is off to the basement
we go.
Today we start off with Decline Press. Since we switch up sets and
We follow barbell declines with dumbbell

declines, then pec deck with with lower prc
emphasis.
This is the essence of "Part of a Park"
training.
reps and exercise every single workout, I look back in my training
notebook and realize it's been months since we have done sets of 10
on Decline Barbell Press. We've thrown in some declines in the past
few months, but then we did sets of five one workout and a Pyramid
routine the other. So, today we'll switch things up and after a few
warm-up sets go for 4 sets of 10 reps.
Warm-ups:
Set 1-4:
Reps
1x15
1X15
1X10
1X10
1X10
1X10
1X9
Weight
135
225
275
315
315
315
315 (couldn't get the the
10th)
I often do lower reps on chest (one of my favorite workouts is 5 sets

of 5) so going to 10 reps today, along with my usual preworkout dose
of Muscle Synergy, has already given me a major pump.
The next exercise will reveal the key to this workout, so listen up!
Marty asks, "What's next, flat presses or inclines?" I answer "Neither.
Let's stay on the decline and do decline dumbbell presses now."
Marty asks, "Isn't that overdoing our lower chest?" I answer, "Yeah,
probably". So, here's what I do with the Dumbbell Declines:
Warm-up: 1x15
Set 1: 1 X 10
Set 2: 1 X 10
Set 3: 1 X 10
Set 4: 1 X 10
80
90
100
100
100
By the end of this, the pump in my lower chest is crazy. But, it's
starting to feel like there's not much left. I know in my head that even
though I got all 10 reps on my last set, that if I did a fifth set, I'd be
lucky to get it up for 5 reps. Muscle fatigue is setting in and another
set of declines would be counterproductive.
Marty looks at his watch and asks "How are we going to get in upper
chest?" I tell him we aren't. We'll worry about that next chest workout,
but today we still have one more movement where we'll emphasize
the lower pecs.
Getting the picture? What we are doing is not simply working 1 body
part a week, but breaking it down ever further. We are actually
I needed to
refocus.
After more
than fifteen
years of
lifting and
competing Now Ive got
for ten, Id my head on
forgotten
straight
why
again. I've
I was doing gone old
"it". Id
school back
forgotten
to
what
the
it was like basement. I
to train
haven't been
until I saw in the
stars,
gym since
or hugged August of
the toilet. I 2005. (Yeah,
guess that I
the
know there
thought of are a couple
being some of gym
star fitness photos
model, or
accompanyin
to get a
g this article.
contract
They
with a
were taken
supplement March 20,
company,
2005 after
or to win
the Northern
the
Kentucky
overall in
Bodybuilding
another
Championshi
show was
p. The
clouding
basement
my
photos
thinking.
were taken
at Martys
Tuesday
night,
Bodybuildin January 24,
g for me is 2006.) You
really about can see that
training
the only
until Im
equipment
about to
that we have
pass out-- are
or
a squat rack,
throw up adjustable
then going bench, a
back for
rack of hex
more.
dumbbells,
It's about
and barbells.
walking
It's "squat
under the until you
squat
drop". It's
rack, not
"dead
knowing if lift until
Ill get the youre dead".
weight
It's calf
up or if my raises
partnerll
with my
have to
partner
pick me
Marty on my
up. It's
back
working one part of that body part this week.

Now, I don't want to confuse you. I don't do
this every workout. In fact, next workout will
not be all incline movements. I will probably
do some flat and incline, and who knows, I
might even work in one decline movement.
But maybe a few weeks down the road I will
do an all incline chest workout. I save these
types of workouts. I keep them in my back
pocket and pull them out every so often.
You've got to keep things unique and always
trick your body into growth.
So, now we get on the pec deck, but sit extra
high and make sure that we concentrate on
squeezing our lower pecs. We simply do 4
sets of 15. Nothing tricky.
Now remember that soreness I spoke about
earlier. Trust me; when you do 12-16 sets for
just one part of the muscle during a workout
you're going to feel it. If you're like me, and
like to judge your workouts based on how
sore (good soreness) you get, then two days
after this workout you'll know you have hit a
homerun (just don't try and swing a bat ...
you'll be way to sore)!
By Brian Wiefering www.wiefit.com
Tuesday evening, 9:30 pm.

I finally got the kids to bed.
My favorite show, Boston
Legal, starts in thirty
minutes. Every part of me wants to lie on the couch and watch Alan
Shore (Spader) and Denny Crane (Shatner) do their thing! But,
instead Martys dark, dingy, cold basement awaits me. We were
supposed to do arms this morning, but I had to go in to work earlier
than usual.
As much as I want to shove the workout off until tomorrow, it would be
a sin to waste a perfect day of nutrition and supplements. I head for
the pantry and mix my two scoops of Creatine Select and Glutamine
Select with about 16 ounces of water to sip on during my workout. Uh
oh, I forgot to take my Muscle Synergy and 7-Keto. It takes about
thirty minutes for it to kick in so I call my lifting partner, Marty to let
him know that Im gonna be about 30 minutes late. I tell him why, and
he thinks Im crazy. But then I offer to let him try my special Creatine
Select / Glutamine Select cocktail if hell come up to my house for a
few minutes. Marty knows hell have to wait anyway so he walks up to
my house and I give him eight Muscle Synergy to take now and a
shaker with Glutamine Select and Creatine Select to sip during our
workout. We sit down and catch the first few minutes of Boston Legal
while we wait for the Muscle Synergy to kick in.
You might think it would be really hard to get off the couch at this
point, walk down the street to Martys basement, and train. 10:10 pm,
my show has started, but I dont feel like I did 40 minutes ago. My
bloods pumping and Im looking forward to some serious Tris and
Bis training.
Tonight were going heavy. In fact, its going to be a rather lengthy
workout. And if you were watching us, youd think we were doing too
much talking and not enough lifting. And guess what? We are! In fact,
I remember times at the gym before I took it to the basement, when
people would say to me, Youre not growing by sitting around and
talking. What they didnt know was that I was purposely resting 4-5
minutes between sets. Funny thing was, usually their next comment
was, What do you do to get your arms so big?
Think about it. The longer you rest between sets, the more weight
youll be able to lift each set. And the more weight or resistance you
use, the more deep muscle tissue you are going to hit! Now dont get
me wrong, its extremely important to mix things up and maybe next
arm workout I will speed things up for more of a burn each set. But
not tonight. We start with Barbell Curls. Two warm-up sets and then 4
sets of 8 as follows:
Bar X 40 reps
(to get the blood in the
muscle)
10 reps at 95lbs
10 reps at 115lbs (4 minute
rest)
rest)
rest)
8 reps at 145lbs
On my third (work) set of 8 reps at 155lbs, I really have to swing it to

get my last rep up. So, I rest a good 5 minutes and drop the weight
10lbs for my last set. It was perfect. I got all 8 reps in pretty good
form. No, I dont have a crazy pump yet, like I would if I was only
resting a minute between sets, but then again, I wouldnt be curling
near the same weight. And my arms arent burning its more like a
deep ache!
Skull Crushers. Just like biceps, we do a few warm-ups, and then 4
sets of 8 with 4-5 minutes between sets. We use the EZ curl bar, and
heres what we do:
25 reps at 75lbs
15 reps at 105lbs
rest)
rest)
rest)
10 reps at 120lbs
Just like biceps, I was feeling pretty darn strong. But, my set of 140lbs
for 8 was a strug gle. In fact, I lost form and wasnt able to keep my
elbows as close together as I wanted. So, I lowered the weight some,
and gave myself a good 5-minute rest. But, this time I think I lowered
it too much, because I was able to get the last set for 10 reps. So,
now were an hour into the workout (its after 11:00). And, I can tell
you sipping that cocktail as we train is really helping. Now its time to
speed things up and go for the pump.
We go back to biceps. Its been 30 minutes since our last biceps
exercise so theyre feeling strong. Our triceps, because of the time
taken between sets, actually are ready to go as well. Were going to
superset incline dumbell curls with seated tricep dips for a total of five
supersets.
On the incline dumbell curls make sure you keep the back of your
head and back flat against the bench. This will give you a better
stretch in your biceps. And at the end of each set, let your biceps
hang holding on to the dumbells and stretch for a count of 20 seconds
severe burn. You will probably need to use straps, otherwise good
luck in being able to hold the weight that long! On seated triceps dips
we use plates on our quads for added resistance. Heres how it goes:
1. 10 reps incline curl (both arms at same time) with 45lb
dumbells - holding each set at the end for 20 seconds
supersetted with seated dips, no weight, 30 reps.
2. Repeat #1 for 5 total

sets!
Now, my arms are so
swollen my skin feels
like its about to tear.
The Muscle Synergy
is really talking. My
arms look like
roadmaps. Its
awesome.
Marty and I rest 10 more minutes. (We have to before we can even
think of picking up a weight again.)
OK, times up. We do the next technique maybe once every ten arm
workouts. Its special and unique, so keep it that way. We go back to
barbell curls, use the 45lb bar and put a 25 on each side. I grab the
bar and do two perfect reps then hand it to Marty. He does one rep
(Im a little stronger, so this is only fair). He gives it back and I do 2
reps. He takes it for one rep. We continue back and forth until one of
us quits. We are both competitive. Minutes later we are still going at it.
Yes, our form is shot, and our lower backs are getting more work than
our biceps. I see veins about to burst in Martys face and neck. I look
down at my arms and all I can think about is how freaken sore they
are going to be two days from now. But we keep going. Finally, I cant
get a second rep, so hes the winnerthis time--Barely.
This workout is for NATURAL lifters and bodybuilders where

recovery is not enhanced by steroids.
DAY ONE: Monday
Chest, shoulders & triceps
A) Bench press:
1 x 20 reps warm up
1 x 12 reps warm up
1 x 6-8 reps warm up
Work sets:
2 x 6 reps, 80% of maximum
single
2 x 3 reps, 90% of maximum
single
Burn out set, 8-15 reps,
heaviest weight possible
B) Low incline dumbbell presses:
1 x 12-15 warm up
2 x 6-9 reps (fail within those
rep guidelines)
C) Seated very high incline
dumbbell or seated presses:
3 x 6-10 reps (fail within those
rep guidelines)
D) Triceps pushdowns:
1 x 10 reps warm up
2-3 x 6-8 reps
E) Lying triceps pullover/press
with EZ-Bar:
1 x 10 reps warm up
2 x 8-12 reps
F) Dips:
2 x maximum reps without
DAY 4/5: Thursday and

Friday
Rest
DAY 6: Saturday
Chest, shoulders, biceps, abs
A) Flat bench dumbbell presses:
1 x 15 reps warm up
3-4 x 6-8 reps to failure
1 x 15 reps heavy pump set
B) Front dumbbell raises:
1 x 15 reps warm-up
2-3 x 8-12 reps
C) Shrugs:
1 x 20 reps warm up
3 x 8-15 reps (increase the
weight for each set to failure)
D) Straight bar curls:
1 x 20 reps warm up
1 x 10-14 reps to failure
3 x 8-12 reps to failure
No direct triceps work on this
day
E) Hyperextensions: 2 sets
maximum reps
F) 2 x 50 crunches
DAY 7: Sunday
Ask the Lord for help from
the insanity.
weight
G) Alternate dumbbell curls:
2-3 x 8-12 reps
H) Crunches:
3-4 x 25-50 reps
DAY TWO: Tuesday
Rest
DAY THREE: Wednesday
Thighs, hamstrings, upper
back
A) Squats:
1 x 15 reps warm up
1 x 10 reps warm up
3 x 6-8 reps, 75-80% of
maximum
1 x 10 15 reps with five half
squats at the end of the set
1 x 15-25 reps with five half
squats at the end of the set
Day 8 Monday:
Rotation, thighs, hamstrings
and low back
A) Leg extensions pre-exhaust:
5 x 12-16 reps to failure and
supersetted with
Squats, also 5 x 8-12 reps to
failure
B) Leg curls pre-exhaust
3-5 x 10-15 and supersetted
with either weighted
hyperextensions, also 3-5 x 1015
Or semi-flatback deadlifts, slight
non lock outs.
This can be 3-5 sets 8-12 reps.
C). Seated Calf Raises:
3 x 10-15 reps with 10
additional partials each set
DAY 9: Tuesday
Chest, deltoids, triceps
B) Leg Presses:
First workout body-parts
1 x 20 reps warm up
repeated and keep on cycling
1 x 10 reps warm up
through in this manner.
3-4 x 6-10 reps (increase weight
for each set, to failure)
C) Bent-over barbell or db rows:
1 x 12 reps warm up
3 x 6-10 reps
D) Lat machine pulldowns to the
front:
1 x 15 reps warm up
2 x 3 x 8-12 reps to failure
EatingSupplementing
The minimum is 3 solid meals/3
protein supplement meals. Over those
years I have been fairly steadfast on
what I think one should eat to get big.
For example, I always disputed the
out of context notion of the so-called
"window of opportunity" as if
somehow consuming proteins at times
other than right after workouts meant
the windows are closed.
As I have written elsewhere, a morsel of red steak caressing your
palate post workout is hardly the same as ribosomal protein
synthesis.
In order to build muscle get the protein so it is being absorbed
OVER 24/7 hours/days. Science suggests metabolism works best
if we graze and have multiple protein sources in our system
every 2-3 hours.
Use a lot of protein like the best of those with good whey, casein
and egg from Beverly Ultra Size and Muscle Provider, which I
have personally endorsed right from the beginning. (They also
make an extremely strong glutamine with BCAAs and creatine
with select phosphates). One more thing read the rest of
BodyMuscle Journal!

Backup of From Robert&#39;s Universe

Hochgeladen von

Dokumentinformationen

Copyright

Verfügbare Formate

Dieses Dokument teilen

Dokument teilen oder einbetten

Freigabeoptionen

Stufen Sie dieses Dokument als nützlich ein?

Sind diese Inhalte unangemessen?

Copyright:

Verfügbare Formate

Backup of From Robert&#39;s Universe

Hochgeladen von

Copyright:

Verfügbare Formate

Tuesday

Health and Fitness Background by

a exercise every week with the same

"6 meals a day - roughly 50 grams

hours a night, and taking protein

Goals & Guidelines

Legs & Abs

Arms & Shoulders

A-1 Decline Dumbbell Presses,

A-2 Chin-Ups (palms facing

B-1 Incline Dumbbell Flyes

B-2 One-Arm Dumbbell Rows

A-1 Back Squats

A-2 Lying Leg Curls

B-1 Low-Cable PullIns*

B-2 Seated Calf

A-1 Parallel Bar Dips

A-2 Incline Hammer Curls

B-1 Bent-Over Dumbbell

B-2 Seated DumbbellLateral

A-1 Incline Dumbbell

A-2 Wide-Grip PullUps(palms facing away

B-1 Flat Dumbbell Flyes

B-2 Bent-Over Rows with

A-2 Seated Leg Curls

B-1 Twisting Crunches

B-2 Standing Calf

A-1 Parallel Bar Dips

A-2 Incline Hammer Curls

B-1 Bent-Over Dumbbell

B-2 Seated DumbbellLateral

Reg Park took workouts with Clancy, recalling him using

Calves (10 sets):

Wide grip chins: 5 sets of 6-8 reps, 10 lbs added

Well, not exactly... theres more...

Another change I made was

Now is when I start counting my sets...

1x5 (405 lbs)

Note: Do this workout on

Here I am 3000 workouts later. I

to know a lot more about you to give you a completely individualized

c. Have a shaker cup at work, in the car, in your

program, and not get "taken" by the crazy marketing campaigns

The above workout schedule is perfect only if you are seriously

10. All the workouts that had been published in the

I thought Id tried everything. It was always

Heres how I did it. I took a weight that I

increase the poundage. Use a weight that is challenging for 10-15

across, the bench) were something I hadnt done in twenty years. I

Recovery is going to be essential so get plenty of good nutrition

Leg Extensions Slow Strict: 4 x 15

How I Achieved My Best Ever Bodybuilding Condition

Indianapolis in June. I knew a lot of people who were planning to

breakfast. Now my diet was starting to resemble a traditional Beverly

Supplements: Super Pak at meal 1; 2 Lean Out with each meal; 6

Note: The subtle supplement changes I made during this phase.

total strangers come up to me and tell me I resembled Arnold up

I switched my training for the show to

Side Lateral Raise super-setted with Upright Rows (4 sets, 10-12) I

Day 4: Back and Biceps

My main focus now will be to improve my shoulders and calves. Ill

hardening phase to keep my fat levels in check. This six-week cycle

Name: Tim Mielke

Most Inspiring Words: "All things are

Backup of From Robert's Universe

Backup of From Robert's Universe