1 2 3

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Aleksandr Karelin was the best and most feared Olympic wrestler ever. He was feared because of his power which enabled him to lift his opponents off the ground and suplex them to the mat much to their horror. He was heavily drug tested and never failed a single test. He was very dedicated in his training and it showed. This was written on his website sometime in 2006:

About my trainings

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Denny and Robby train back

Click on image to view PDF

 

 

Sources:

Muscle Builder Training Partner Series Part 4 with Deny Gable and Robby Robinson

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For those of you who don't know Rachel McLish here is some information on her: Born on June 21, 1955, she is an American female bodybuilding champion, actress and author. She had the greatest mainstream presence of any female bodybuilder in the sport's early years. She also might've been the most influential bodybuilder as far as getting women of her generation, who grew up when girls/young women often were discouraged from athletic activity by cultural mores or lack of opportunity, to compete in contests or just join a gym to build muscle tone. Read her leg workout below:

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York Barbell Course Part 1

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Bill's intermediate to advanced training routines includes training 4 times per week maximum, with each workout session lasting about 1.5 hours. Read full workout below:

 

 

Bill trains his different muscle groups as follows:

 

 Mondays: chest, back and shoulders (super-sets for chest and back)

 Tuesdays: Arms and legs (super-sets for arms)

 Wednesday: off

 Thursday: repeat Monday

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Monday:

Chest and Back

Tuesday:

Legs

Wednesday:

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Below is the 3rd 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.

Bill Pearl on cover of magazine

Course Number Three

 

Follow this course of exercises for a six week period.

 

1.) Sit Ups 1 set of 25

2.) Leg Raises 1 set of 25

3.) Bench Press 5 sets of 5

4.) Press Behind Neck 5 sets of 5

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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, Wednesday, Friday:

Ab work as warm-up

1. Twisting Leg Raises – 50 reps each side

2. Hip Rolls – 50 reps each side

3. Double Leg Crossovers – 50 reps each side

4. Twisting Sit-ups Over Bench – 50 reps each side

5. Leg Raises off Flat Bench – 100 reps

6. Bent Knee Leg Raises – 100 reps

7. Seated Military Press – 4 sets of 6 reps

8. Lying Rear Delt Circles – 4 sets of 6 reps

9. Standing Dumbbell Presses – 4 sets of 6 reps

10. Lying Rear Delt Raise – 4 sets of 6 reps

11. One Arm Rowing Off Bench – 4 sets of 6 reps

12. Close Grip Chins – 4 sets of 10 reps

13. Rowing on High Pulley – 4 sets of 6 reps

14. Lat Pull downs – 4 sets of 6 reps

15. Incline Barbell Prones – 4 sets of 6 reps

16. Incline Laterals – Dumbbells – 4 sets of 6 reps

17. Bench Press – 4 sets of 6 reps

18. Bent Arm Laterals – 4 sets of 6 reps

 

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Mr. Olympia Frank Zane used the following workout split leading up to his 1977 victory.

Monday – Morning

Legs and Calves

Monday – Afternoon

Shoulders, Biceps, Forearms and Abs

Tuesday – Mornings

Back

Tuesday – Afternoon

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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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Lou Ferrigno quote: "From what I see, most people train one bodypart a week. I think you should do more that that, hit it twice a week. They’re also doing 20 sets, which is way too many. I believe you should do only 10 to 12 sets, max, per bodypart. After every 72 hours or so, you should hit that part again. You can rotate exercises.

 

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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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"Train each body part twice a week, as hard and relentless as possible each time. Every second week, I'd dead-lift after my leg routine. My dead lift workout was 300 for five reps, 400 for five reps, 500 for five reps, 600 for two or three reps, 650 for one rep and 700 for one rep."

FRANCO COLUMBU'S 14-DAY TRAINING SPLIT

    MORNING                               AFTERNOON

 

 1  Chest, shoulders                      Arms

 2  Back                                            Legs

 3  Chest, shoulders