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The wrestling legend Bruno Sammartino was born on October 6, 1935 in Italy. He came to United States of America in 1950. Due to the hardships he endured in Italy because of German occupation when he came to the USA he was very thin and spoke very little English. Due to this he was bullied in school which drove him to weightlifting to build his body up. He took up power lifting and Olympic lifts as his workouts to build himself up. His story resonates with many of us who dealt with or deal with being skinny, thin or out of shape and have to deal with being bullied.

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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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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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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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Mon-Thurs-Sat

Lats and Arms:

- Wide grip chins 5x6-8 reps

- Long pulley lat exercise 5x10 reps

- Straight arm Pullover 5x10reps

- Lat Pulley Pull-ins 5x10 reps

- Incline Dumbbell Curls 5x10 reps

- Preacher curl 4x10 reps

- Gironda Bicep bench curl 4x10 reps

- Concentration Curl 4x10 reps

- One arm Seated triceps press 6x10 reps

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The following two images contain the routine that Mike Mentzer used prior to his Heavy Duty training and how his physique was built. You will note this routine is nothing like what Mike advocated later in his career. It is not one set to failure. The program is reported to be one Mike actually followed to a "T".

Mike Mentzer's Routine Page 1

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Two bars are loaded for the alternate exercises (one heavy, one light). Go from the heavy set to the light, pumping set without delay. Alternate Routine One and Routine Two and perform four workouts per week.

 

Monday/Thursday

 

Press Behind Neck - 4 sets of 2 reps

alternated with

Barbell Front Raise - 4 sets of 10 reps

 

Bench Press - 4 sets of 1 rep

alternated with

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Below is one of Ronda Rousey's circuit workouts:

"Perform the prescribed number of reps for each move, then immediately move onto the next. After your last exercise, return to the first move and repeat the circuit up to three times. (Beginners, follow the tips with each exercise to make the moves easier.)"

 

1. BOSU-ball Squat-and-Press

 

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Maurice Jones also known as the "Canadian Hercules" was an old-time, classic physique builder. Although he was not a physique contest competitor, he was regularly featured as an example of a well-rounded weight trainer in John McCallum’s writings.

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Zabo manages Joe Gold's gym and though he works out six days a week from 2½ to 3½ hours per workout, I imagine if a close tab was kept on our hero he would be rattling the weights intermittently throughout the day. Heavy workout days are Monday, Wednesday and Friday and again to quote Zabo, "Saturday is an off day-Hooray -No workout!"

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In the gym I always hear people talking about all the sacrificing they do when it comes to dieting. It is important to eat well but unless you’re competing, eating a slice of cake or pizza isn't going kill you. To build muscle we need sleep, food, and rest in-between workouts. If you want to get bigger eat more calories and if you want to get leaner eat less calories. Your training doesn't have to change. Working out the classic way of two to three times a week should be sufficient to obtain awesome muscular gains.

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In gyms across America many of the weight lifters do set after set week after week and they always look the same with very little muscle gains. To them sometimes it may seem as the only way to make any gains is through the use of anabolic steroids. Well what if I told you that a generation of champions had figured out a way to make real muscle gains with no use of anabolic steroids or supplements. How do I know for sure they didn't take it? It wasn't made or carried in pharmacies in the 1940's to early 1950's.

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Larry Scott (1938-2014) was diagnosed with Alzheimer's Disease in 2010, and succumbed to complications from the disease on March 8, 2014. His contributions to health and fitness helped accelerate the growth of bodybuilding as a sport and as a life style. He was the first Mr. Olympia and a great teacher, he will be missed.

Larry Scott still had big arms later in life.