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Below is the 1st of three courses from his book: Building Bulk And Power. The book is more detailed and a recomended buy for any fan of Bill Pearl. He sells it on his website

 

Sergio Oliva and Bill Pearl 1971 Mr. Universe contest

 

Course Number One

 

Follow this course of exercises for a six weeks period:

 

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Ken McCord trained 4 days a week, Monday, Wednesday, Friday and Sunday. The week days were split workouts so in the morning at 5:30am he trained upper body then at night he would do lower body, this would be done on all 3 days.

Sundays were a basic all round light workout which would have been great for recovery. He was also a brown belt in Karate and ran 1 to 2 miles most days. Bodybuilders in those day tended to be a little more interested in being athletic.

The lifts mostly used were the basic bodybuilding movements of the day, with a variety of exercises used per body part to hit them from all angles. He also changed his routines every 4 to 6 weeks to keep shocking his muscles. 

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It is with great sadness that we announce the passing of one of the greatest bodybuilder ever, Sergio Oliva. He died on November 12, 2012. He may be gone but he will live on forever as an inspiration to aspiring bodybuilders all over the world. 

Arnold Schwarzenegger on Tuesday mentioned Oliva in a Twitter message: “Oliva was one of the greatest bodybuilders of all time & a true friend,” Schwarzenegger said. “A fierce competitor w/ a big personality - one of a kind.”

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Biceps

Preacher Curl – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

Zottman Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

EZ Curl Bar Reverse Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

Barbell Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps

 

 

Triceps

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Cory Everson won the Ms. Olympia contest six years in a row from 1984 to 1989. She was using the following split program: upper-body pushing exercises on day 1, lower body on day 2 and upper-body pulling movements on day 3. She was training once a day, six days per week on a three-days-on/one-off rotation. Checkout workout below:

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Cheesy 1980's workout video by the most aggressive NFL player of his era.I found this online and just had to share it with everybody.Classic 80's feel to it. Solves the problem of what to do with 2 milk jugs. Watch video below:


Early 1980's.

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Reg Park was a natural bodybuilder whose workouts led to herculean gains and more rugged looks than the workouts of Steve Reeves. When Arnold Schwarzenegger started working out he religiously followed Reg Park's workouts. Well we all know what the results were. So enough bullshit let's get to the workout already.

How it's done:

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Ronald Walker: December 22nd, 1907 - October 25th, 1948. Yorkshire born Ron Walker was an Olympic Weightlifter who, in his lifetime, held 26 British Heavyweight records. From 1938 he ran a postal Physical Development Course in London. After years of deteriorating health starting in 1940 he finally succumbed to cancer of the stomach and died in 1948. He is still held in very high regard in the world of weightlifting.

Lesson 1

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Bill Pearl is an American former bodybuilder during the 1950s and '60s. He won many titles and awards, including winning the Mr. Universe contest five times, and was named "World’s Best-Built Man of the Century." He became an expert trainer and author on bodybuilding.

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Vince Gironda's A Muscle Has Four Sides: How To Build Muscle In The Shortest Time Possible.

Cover

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Rocky Marciano loved to exercise. 

He trained using a custom made 300lbs punching bag. 

He used a speed bag but not like you would expect, he would hit it with hooks and slow power shots to work on his accuracy.

He would power clean a heavy stone and toss it forward with both hands.

He did crunches that also combined kicking a heavy medicine ball out to the trainer

He liked to run uphill in training (full speed) and then run backwards back down. Did this over and over.

He was known to do two hours of continuous calisthenics.

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Click on images to view full size:

Cover Page

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"Iron Mike" Tyson was the undisputed heavyweight champion and youngest man to ever win the WBC, WBA, and IBF world heavyweight titles at just a 20 year old kid. His raw power and ability to knockout even the toughest of guys made his opponents look like they all had glass jaws. "Kid Dynamite" won his first 19 professional bouts by knockout, 12 in the first round, and is often considered to be one of the greatest. Below is a sample of his workout he did in his prime which was performed 7 days a week:

 

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Mondays, Wednesdays & Fridays:

CHEST : Barbell Bench Press, shoulder width grip, arms vertical with the bar. Elbows are never allowed to lock out. Warms up with 15 to 25 repetitions. From then on 5 sets, 8 to 10 reps. Incline Bench Press, 225 Ibs., 5 sets, 10 reps Dumbbell Flyes, 5 sets, 10 reps Cable Crossovers (standing) 5 sets, 12 reps