Fitness Program
Supplementary Training
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.
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".
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:
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.
Chet Yorton experimented for a while with diferent weight lifting routines until he settle with the one he used for the rest of his career. He used a push-pull routine. Mondays he trained chest, shoulders and triceps. Tuesdays he trained back, biceps and legs. Then next day he would take it off and then repeat the routine. All exercises are 4 exercises per body part for 5 sets and 8-10 reps except chest. For chest he would use 300lbs for 100 reps total. So he would do sets until he reached 100 reps and then do 1 rep with 405. Full workout below:
Arm Routine
Monday and Thursday
1. Pressdowns
2. Dips 1 cycle
3. Extensions – 2 sets
4. Regular curls
5. Chins 1 cycle
6. Preacher curls – 2 sets
The first two exercises should be done together with no rest between. The third exercise, extensions, can follow after a minimal rest. Do one cycle of the first two exercises and two sets maximum for the third. That will give you a total of four sets for the triceps.
Rocky Marciano loved to exercise.
He trained using a custom made 300lbs punching bag.
He used a speed bag but not like you would expect, he would hit it with hooks and slow power shots to work on his accuracy.
He would power clean a heavy stone and toss it forward with both hands.
He did crunches that also combined kicking a heavy medicine ball out to the trainer
He liked to run uphill in training (full speed) and then run backwards back down. Did this over and over.
He was known to do two hours of continuous calisthenics.
Serge Nubret’s training routine was based on high volume of training. He was known to train for hours and when asked about this he said he loved bodybuilding. The foundation of his training philosophy was to use light to moderate weight for higher reps. Below is the workout routine he used.
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.
Ingredients needed:
1 pound ground sirloin
3 whole eggs
8 Wheat Thin whole wheat crackers (or saltines)
chopped green onions
Preparation:
Using a fork, mix the eggs with the meat in a large bowl. Crush the crackers up into small crumbs and add along with the chopped onions. Keep stirring until the mixture becomes semi-thick. Cook as you would a regular hamburger--do not overcook.
WWE CEO Vince McMahon usually trains four days a week (depending on his work schedule) and trains each body part once a week. He alternates between “Heavy” and “Not-So-Heavy” days for each body part. He trains calves every third day and abs twice a week.
Day 1 - Chest and Triceps
Heavy Day
Arthur Jones Ideal Training Routine:
Steve's routine is a full-body workout which he did 3 days a week (e.g., M, W, and F). He used a great deal of concentration when doing the exercise and performed each set "all out" (or to failure). Each exercise was done in a strict style, resting 45-60 seconds between sets and 2 minutes between different exercises.
1. Incline dumbbell press - 3 sets, 8-12 reps (using descending poundages)
2. Breathing front squat - 3 sets, 15 reps (superset with the following exercise)
3. Dumbell laterals/flyes - 3 sets, 15 reps
4. Seated barbell curls - 3 sets, 12 reps (getting the negative reps on the way down)
5. Alternate dumbbell forward raise - 2 sets, 15 reps
6. Bent over rows - 2 sets, 12 reps
7. One arm rows - 2 sets, 12 reps
8. Splits with barbell - 1 set, until breathless
9. Alternative raise lying - 2 sets, 15 reps
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