At 80 years old Leroy Colbert still has big biceps as he shows in his youtube channel. He is the first man to reach 21 inch arms naturally. Read his bicep workout at http://rippeder.com/content/leroy-colbert-arm-workout-routine. Checkout his youtube video below, which he shows off his golden era big arms:
In an article in Your Physique magazine (Sept 1950 issue), Alan talks about the general rules for a beginner to follow in putting together a muscle building program. He said:
"All you need to do is follow the right exercises, eat plenty of nourishing food and get as much rest and relaxation on your non training days as you possibly can."
"Let's deal with the right exercises first. If you build a schedule around either the deep knee bend (squats) or the dead lift and take it from there, you are on the right track."
"The fundamental movements such as the supine press (bench press) or any of its variants - bench presses of incline presses - , curls, rowing motions, squats, or dead lifts or leg presses combined with sets of bent arm pullovers, are the best."
For the beginner - do 1 set of each exercise for the 1st month, 2 sets the second month, 3 sets the third month. Workout twice a week (e.g., Tue and Sat, or Mon and Fri). For the 1st workout, use light weights just to get used to the exercises. For the second workout, try to determine for each exercise the amount of weight you can handle to complete 8 reps (with good form) and no more. Then, at each successive workout, try to increase your reps by 1 or 2, until you reach the top of the rep range. At that point, add a little weight to the bar. Continue in this fashion for the course. Keep your focus on this process of increasing reps, then increasing poundage. This is how you use the principle of "progressive resistance." It is this process of gradually increasing your strength and poundage that will result in larger muscles!
Leroy Colbert was the first bodybuilder to build 21 inch biceps 100% drug free. Below are the youtube videos where he goes into detail on how to build large muscular arms.
Leory would have 6 favorite bicep workouts and of those 6 he chooses 2 for his workouts. Leroy would train 3 times a week fullbody. Leroy would do 8 to 10 sets of 6 to 10 reps.
Joe Weider died of heart failure on March 23, 2013 at his home in Los Angeles, California at the age of 92. He is survived by his wife Betty. Joe Weider helped make bodybuilding what it today. His magazines, contests and other health and fitness endeavors catapulted the sport's popularity along with the unique characters his magazine introduced us to was none other than Arnold Schwarzenegger, Leroy Colbert, Franco Columbu, Frank Zane, Mike Katz, Sergio Oliva, Larry Scott, Robby Robinson and many more. He's probably in Heaven arranging the first Mr.
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
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
Superstar Billy Graham was the WWWF heavy weight champion of the world in 1977–78 and his unique style influenced Hulk Hogan and Jesse The Body Ventura.
Superstar Billy Graham's Legendary Workout:
Every morning:
* "Workout for 5 hours"
* "Run 19 Miles a day"
* "Swim across Atlantic Ocean"
Kids don't try this at home!
Watch video below of him describing the workout:
Ronald Walker: December 22nd, 1907 - October 25th, 1948. Yorkshire born Ron Walker was an Olympic Weightlifter who, in his lifetime, held 26 British Heavyweight records. From 1938 he ran a postal Physical Development Course in London. After years of deteriorating health starting in 1940 he finally succumbed to cancer of the stomach and died in 1948. He is still held in very high regard in the world of weightlifting.
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The Super Squat Routine
Press behind neck 3 x 12
Squat 1 x 20 supersetted with Pullover 1 x 20
Bench press 3 x 12
Rowing 3 x 15
Stiff legged deadlift 1 x 15
Pullover 1 x 20
(add a gallon of milk a day!)
The above routine is the ultimate ‘hard gainers’ routine and was done 2-3 times a week.
Bill's intermediate to advanced training routines includes training 4 times per week maximum, with each workout session lasting about 1.5 hours. Read full workout below:
Bill trains his different muscle groups as follows:
Mondays: chest, back and shoulders (super-sets for chest and back)
Tuesdays: Arms and legs (super-sets for arms)
Wednesday: off
Thursday: repeat Monday
During most of the year Danny "the Giant Killer" trains 4 to 6 days a week He always follows the same split. Day 1 Chest and Back. Day 2 Shoulders and Arms. Day 3 legs. Repeat. If he misses a workout, (which he often does, he doesn’t worry about it, he just does that workout when he returns to the gym. During this time he does 2 to 3 exercises per body-part for 5 sets of 12 reps. Danny uses the same weight in each set. When he can get 12 reps on all 5 sets, he’ll add weight during the next workout. His rest between sets is short. No longer than a minute. Even though the volume is high Danny completes these workouts in just over an hour… This is another way of keeping the intensity high which was taught by Vince Gironda, Bill Pearl and other great trainers of “the golden era” of bodybuilding.
Chest and Back
Bench Press 2-3 warm-up sets then 5 X 12
Incline 5 X 12
Flys 5 X 12
Dumbbell Pullovers 5 X 12
Chins 5 X 12
Bent Barbell Rows 5 X 12
Cable Pull-ins 5 X 12
Once a week he does Deadlifts 5 X 12
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.
York Barbell Course Part 1
Below is the Brawn workout Routine.
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