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.
The exercises and their order all come from Eugen’s book, recommending the exact amounts of reps he thought useful.
| Exercise | Repetitions |
|---|---|
| Dumbbell Biceps Curls | 50 reps per arm, increase by 5 per day |
| Reverse Barbell Curls | 25, increase by 2 per day |
| Eugen’s Side Dumbbell Curls | 10 per arm, increase by 1 per day |
| Eugen’s Side Dumbbell Curls | 10, increase by 1 every 3 days |
| Standing Chest Flyes | 5, increase by 1 every two days |
| Alternating Shoulder Presses | 15 per arm, increase by 1 every 2 days |
| Alternating Front Raises | 10, increase by 1 every 2 days |
| Eugen’s Wrist Flexors | To failure |
| Eugen’s Wrist Rotations | To failure |
| Eugen’s Shoulder Lunge | 10, increase by 1 every 2 days |
| Push-Ups | 3, increase by 1 every 3 days |
| Push-Ups With Added Resistance | 2, increase by 1 every 3 days |
| Eugen’s Sit-Ups | 3, increase every 2 days |
| Squats | 10, increase every 2 days |
| Side Bends | 15, increase every 2 day |
Finding information regarding Mr. T's workout routines online is quite a task. So for fans interested in how the star of Rocky III built his menacing frame I've included his training routine he used when he was a bodyguard. Read more below:
This was taken from an early excerpt from Mr. T on his bodyguard workout done each day. At one point this workout was doubled on the reps, Heavy bag and running increased to 2 miles.
Daily
The Master's Mr. Olympia is back and in Miami Beach on December 7th and 8th 2012. Competitors over forty can compete. Here is a list of just some of the expected competitors:
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.
Biceps Routine:
No. 1 - Regular Barbell Curls: 5 Sets of 10 Reps
No. 2 - Seated Alternate Dumbell Curl: 5 Sets of 10 Reps
No. 3 - Close Grip Barbell Curl: 4 Sets of 8 Reps
No. 4 - Concentration Pulley Curls: 5 Sets of 10 Reps
Triceps Routine:
No. 1 - Seated Press From Behind The Neck: 4 Sets of 8 Reps
No. 2 - Parallel Bar Dips: 2 Sets of as many reps as possible
No. 3 - Standing Triceps Extension With Close Grip: 4 Sets of 8 Reps
Rachel McLish trained back twice a week. Below is her routine:
Pulley Row:
Bent-over Row:
York Barbell Course Part 1
Trained entire body with a two-day, double-split routine:
DAY 1
6:00a.m. - Lats, Traps, Lower back
11:00a.m. - Ride bike for one hour
2:00p.m. - Run two miles
6:00p.m. - Chest, Front, thighs
10:00p.m. - Ride bike for one hour
DAY 2
6:00a.m. - Delts, Biceps, Triceps
11:00a.m. - Ride bike for one hour
2:00p.m. - Run two miles
6:00p.m. - Leg biceps, Calves, Abs
10:00p.m. - Ride bike for one hour
Back in the golden era of bodybuilding one of the greatest physiques to grace a bodybuilding stage was that of Steve Reeves. In those times there were barely any supplements. So a protein shake meant making it from scratch. Steve Reeve's Power Drink is unique because of its makeup.
"(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 (I make my own)"
Workout principle 1: The progressive overload principle
In order to increase one aspect of physical fitness (strength, muscle mass, stamina, etc.), the muscles must be subjected to more stress than usual. This means that the muscles need to be continually put under increased stress. In order to achieve more strength, heavier weights must be used. In order to achieve more muscle mass, not only do heavier weights need to be used but the number of sets and the number of training units also need to be increased.
Muscle stamina is best improved by shortening the rest between sets or by constantly increasing the number of reps or sets. The progressive overload principle is the core of all physical training and forms a solid basis for successful strength training (super-compensation).
Workout principle 2: The set system principle
In the early years of bodybuilding, most experts believed that wannabe bodybuilders should only complete one set of each exercise per workout. If the whole body is to complete twelve exercises, this would mean twelve sets per training unit.
Joe Weider saw things differently. He was the first to recommend working out using several sets of one exercise (sometimes up to three or four sets per exercise) in order to fully exhaust each muscle group and to stimulate maximum muscle growth.
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
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.
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.
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
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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