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Training

I was training with Sylvester for 5 months with a daily routine of 2 hours of bodybuilding training in morning. We were training a different muscles split, usually 2 muscle groups, and then we did 2 hours of boxing in afternoon. The weight training was very intense and together with the boxing, I became very cut.

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Cover of Booklet

 

When asked to “make a muscle” the average person invariably flexes his biceps. Bodybuilders are no different . . . big arms fascinate them more than any other body part.

I’m no different myself . . . I’ve admired big arms as long as I can remember, and have worked long and hard to get a pair. I’ve been amply rewarded for my labors in this direction, but not until I had spent many, many years experimenting with the various exercises and training principles covered in the course booklet.

Furthermore, the time I spent working for big arms was much longer than it need be for you. How often during my earlier training years I had wished for a book such as this, describing exactly the exercises and training methods! But I had to learn a lot of what I now know by trial and error, by luck, hope, and mistakes.

So, the purpose of this book is to spare you some false turns and blind alleys on the road to magnificent arms. With my own errors in mind, this booklet is written for you, so you can avoid them. Follow the course as laid out . . . the prescribed exercises, sets, repetitions, exercise style. Put real determination in your workouts, make this a turning point in your big arm training . . . you won’t regret it!

Best of luck.

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..."A BODY-BUILDER with big arms is always the envy of his less fortunate associates.

Many body-builders think it is hard to develop big arms, but frankly, I feel that most of you could easily add an inch or two to your present arm size if only you would train correctly. What do I mean by training correctly ? I mean if you trained on the following course.

Start your work-out off with 3 sets of 10 prone hyper-extensions. This tones up your lumbar muscles and benefits your nervous system. I have done reps, with 300 lb. on this movement. When you have completed the prone hypers, perform 5 sets of 5 reps, full squat.

Whilst the bar is still loaded for squats and resting on the squat stands take the bar once again off the stands and perform heel raises 6 sets 30 reps. This is a wonderful calf exercise and Bruce Randall uses up to 800 lb. for sets and reps. The fourth exercise is the bench press performed with your standing press width grip for 5 sets 5 reps.

Exercise five is bent over rowing which is wonderful for building broad backs. Perform 4 sets, 8 reps, on this exercise

Exercise six is the press behind neck which I do by taking the bar out of the squat stands.

Perform 4 sets of 8 reps.

Now we come to the BIG ARM building exercises.

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First Strength and Bulk Course for Weightlifter

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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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What has happened to the sport of bodybuilding? I recently started working out again after about a 10 year break and I've made an effort to catch up on the bodybuilding scene. What I'm seeing from this new era of bodybuilding is discouraging. It seems like to achieve those physiques large amounts of combined drugs are needed. I was almost turned off from continuing my training. Luckily I still had the movie Pumping Iron lying around. Well needless to say it motivated the hell out of me.

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Jack Delinger was Mr. America 1949 and was also Mr. Universe 1956 defeating Bill Pearl. He trained hard and followed the the 3 day a week training schedule of the champions of the golden era of bodybuilding. He 5',6'' tall and 205 lbs and proves that it's possible for a natural bodybuilder to achieve a herculean physique naturally. Below is a workout he used to put on muscle mass.

 

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Rachel McLish was the first Ms. Olympia and was at the peak of her popularity in the 80's. She's best know for her muscularity but also for maintaining her feminity. She mainted this look by being steroid free. She continues to train today and looks great. For women looking to obtain a great classic physique look they should give her workout a try.

In Joe Weider's "Shape" magazine, July 1984, Rachel shared her off-season workout schedule.

 

Day 1:

CHEST & ARMS

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The Steve Reeves Workout: Monday/Wednesday/Friday rest Saturday and Sunday.

 

Exercise Sets Reps
Dumbbell Swings 3 15-20
Upright Rows 3 8-12
Bench Press 3 8-12
One Arm Row 3 8-12
Dumbbell Laterals 3 8-12
Incline Press 3 8-12
Tricep Pressdown 3 8-12
Barbell Curls 3 8-12
Seated DB Curls 3 8-12
Squats supersetted with... 3 8-12
Pullovers 3 8-12
Breathing Squats 3 8-12
Dumbbell Laterals 1 20
Deadlifts 2 8-12
Good Mornings 2 8-12
 

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Denny and Robby Triceps and Forearms

Click on image to view PDF

 

 

Sources:

Muscle Builder Training Partner Series Part 2 with Deny gable and Robby Robinson

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Jack Lalanne was a pioneer in advocating the need to exercise and be fit. He led by example and was known as "the godfather of fitness". He lived to be 96, which is something I fear many current bodybuilders won't reach. His workout and healthy eating lifestyle is a classic example of what true classic physique training can accomplish for health and vitality.

1) Exercise and Nutrition. " …Exercise is king. Nutrition is queen. Put them together and you've got a kingdom!" 

 

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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:

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This was Steve Reeves diet during his competing days.

8:00 a.m. : Breakfast:

Steve Reeves Power Drink (prepared in blender)

* 14 ounces of freshly squeezed orange juice

* 1 tablespoon of Knox gelatin

* 1 tablespoon of honey

* 1 banana

* 2-4 raw eggs (today, pasteurized eggs might be safer)

* 2 tablespoons of High-Protein Powder (he makes his own)

9 a.m. to 11 a.m. - Workout

(On either Monday, Wednesday, or Friday)

Noon - Lunch