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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

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Warm up: parallel bar dips and chins in super set style. He would do three super sets of as many reps as he could manage.

Seated barbell press behind the neck:

12 reps for the first set. After a short rest and adding twenty pounds he did another twelve reps. The third set was eight reps with and additional twenty pounds. The fourth set he kept the same weight for eight reps. The fifth set was six reps with the same weight. The final and six set was done for twelve strict reps with a reduced weight.

Seated bent over laterals:

5 sets of 15 reps. 

Seated dumbell press:

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Superstar Billy Graham was the WWWF heavy weight champion of the world in 1977–78 and his unique style influenced Hulk Hogan and Jesse The Body Ventura.

Superstar Billy Graham's Legendary Workout:

Every morning:

* "Workout for 5 hours"

* "Run 19 Miles a day"

* "Swim across Atlantic Ocean"

Kids don't try this at home!

Watch video below of him describing the workout:

 

Superstar Billy Graham being interviewed by Vince McMahon

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Arnold's Biceps Routine:

Barbell Curl (Standing): 5 Sets of 8,8,6,6,6 Reps

Arnold barbell curls

Dumbell Curl (Sitting): 5 Sets of Reps

Arnold  Dumbbell Curls

Restricted Inclined Dumbbell Curl: 5 Sets of 10 Reps

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Below is rare video of the late great Sergio Oliva training his biceps:

Sergio Oliva double bicep pose

Bulky Sergio Oliva posing

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I came across this video on youtube and thought it was informative and interesting, so I thought I'd share it with my Rippeder fans. In this episode of Ric's Corner Ric Drasin discusses steroid use by bodybuilders in the 1970's and current use by pros today. He also gives advice on training. Ric Drasin was Arnold's training partner for four years. He is an artist, actor, stuntman, writer, personal trainer, former bodybuilder, and retired professional wrestler.

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Clarence Ross (October 26, 1923 – April 30, 2008) was a bodybuilder from the United States.Ross was born in Oakland, California on October 26, 1923, the second of the four children of Hershel Ross, a teamster, and his wife Jeannette Levi. His mother died when he was young, so he grew up in a series of foster homes. He started weight training at age 17, weighing 135 pounds at a height of 5'10". He was motivated by the Japanese attack on Pearl Harbor to enlist in the Air Force, which he did on October 31, 1942 at San Francisco, and was then stationed in Las Vegas.

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George Eiferman's Advanced Routine consists of 11 exercises that are done, in general, for 3 sets of 7-10 reps. George’s routine emphasizes mass and power building.

 

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Monday:

Chest and Back

Tuesday:

Legs

Wednesday:

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In an article in Your Physique magazine (Sept 1950 issue), Alan talks about the general rules for a beginner to follow in putting together a muscle building program. He said:

"All you need to do is follow the right exercises, eat plenty of nourishing food and get as much rest and relaxation on your non training days as you possibly can." 

"Let's deal with the right exercises first. If you build a schedule around either the deep knee bend (squats) or the dead lift and take it from there, you are on the right track." 

"The fundamental movements such as the supine press (bench press) or any of its variants - bench presses of incline presses - , curls, rowing motions, squats, or dead lifts or leg presses combined with sets of bent arm pullovers, are the best." 

For the beginner - do 1 set of each exercise for the 1st month, 2 sets the second month, 3 sets the third month. Workout twice a week (e.g., Tue and Sat, or Mon and Fri). For the 1st workout, use light weights just to get used to the exercises. For the second workout, try to determine for each exercise the amount of weight you can handle to complete 8 reps (with good form) and no more. Then, at each successive workout, try to increase your reps by 1 or 2, until you reach the top of the rep range. At that point, add a little weight to the bar. Continue in this fashion for the course. Keep your focus on this process of increasing reps, then increasing poundage. This is how you use the principle of "progressive resistance." It is this process of gradually increasing your strength and poundage that will result in larger muscles!

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A lot of bodybuilders from the golden era of bodybuilding didn't have a lot of supplements to choose from so they made their own with good results. One such bodybuilder was Arnold Schwarzenegger. As part of his regime during the bulking up phase of his preparation he would consume a homemade protein shake as a snack before he went to sleep. Below is the drink as he wrote it in his book, Arnold the Education of a Bodybuilder:

Protein Drink:

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Miesha Tate is one of the best female MMA fighters and is currently coaching this seasons UFC: The Ultimate Fighter 18 against rival coach Ronda Rousey. Her MMA training keeps her body toned year round. Below are five exercises she uses for burning fat:

Miesha Tate doing curls

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Below is the 2nd 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.Sergio Oliva Bill Pearl and Reg Park.

 

 

Course Number Two

 

Follow this course of exercises for a six weeks period.

 

1.) Dumbbell Swing 1 set of 10-15

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Reports have been coming in of the death of Nasser El Sonbaty on March 20th. He was one of the top bodybuilders of 90's. Flex, Muscle Mag and Wikipedia.org have reported his death. Some reports are that he died in his sleep in Egypt.

Nasser El Sonbaty and Arnold Schwarzenegger

Nasser and Dorian flexing.

 

Update: