Arnold Schwarzenegger's recently released Blueprint to training and diet:
Click on image above to view full PDF version of Phase 1
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.
The following workouts were advanced arm routines that Rick Wayne used from time to time. Below is the workout in which he used what he called "super-super sets".
He did two exercises for biceps followed by two exercises for triceps. A short rest would then be taken and he would repeat the “super-super set” again for the desired number of times, usually 4 to 6 “super-super sets” were performed.
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.”
"If you do my training program, you don’t need to do cardio. Fat loss depends of what you are eating." – Serge Nubret
How He Ate
Fitness Program
Supplementary Training
"The following diet is based on the frequent-small-meal principle and supplies just over 5,000 calories and 300 grams of protein.
Breakfast: 7:30 A.M.
3 Eggs; 1/4 to 1/2 beef patty; 2 pieces of buttered toast; 2 glasses of milk
Midmorning Snack: 10:00 A.M.
Half sandwich, meat; 1 hard boiled egg; 1 glass of milk
Lunch: 12:30P.M.
1 meat sandwich; 1 cheese sandwich; 2 glasses of milk; fruit
Midafternoon Snack: 3:00P.M.
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.
In the golden era of bodybuilding before steroids entered the scene workouts consisted of full body workouts 3 times a week. This type of workout gave enough time to recover between workouts. If you're natural you need this time for your muscles and nervous system to recover properly. So why did training frequency change in the mid 50's and onward? Anabolic steroid use began which allowed for quicker recovery between workouts and greater gains.
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
Tommy Kono was a tremendously talented weightlifter who was a world and Olympic champion for the United States back in the fifties.
Kono stated that back in 1952 when he was training for the Olympics (Kono won the lightweight gold medal that year), he would train three days a week on only four exercises, and equal or exceed world record totals during his training.
Monday:
Chest and Back
Tuesday:
Legs
Wednesday:
Below is video of Sergio Oliva Training his quads and hamstrings:
Buy his book for his life story and workout information in his own words. Click on book image to buy.
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.
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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