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.
Monday:
Chest and Back
Tuesday:
Legs
Wednesday:
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.
First Strength and Bulk Course for Weightlifter
At Rippeder.com our focus is on classic physiques from the 50's, 60's, 70's and 80's but the Mr. Olympia is the pinnacle of all bodybuilding competition and so we look on with support to our fellow bodybuilders. This years' Mr. Olympia featured some great bodybuilders. In the end it was between the best two modern physiques of Kai Green and Phil Heath. The 2013 Mr. Olympia should be interesting with Jay Cutler back in the mix.
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:
Franco's Chest Workout:
| Exercise | Sets | Reps |
| Barbell Bench Press | 5-6 | 10-6 |
| Barbell Incline Press | 4-5 | 10-6 |
|
Dips Superset with Cable Crossovers |
3-4 3-4 |
15-20 15 |
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".
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.
Click on image to view PDF
Sources:
Muscle Builder Training Partner Series Part 2 with Deny gable and Robby Robinson
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