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Cases of teens being bullied are starting to get attention but as we all know this is nothing new.  Charles Atlas knew this all to well even back then as in his classic story of the kid being bullied on the beach who had enough and got in shape.


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


Marvelous Marvin Hagler was the toughest and best middle weight boxer and undisputed champion of the late 1970's - 1980's. He was undisputed champion from 1980 - 1987. If you watch his fights on youtube you will see that he was in excellent condition for every fight and back then fights were 15 rounds. Below you will see what he did to achieve his level of conditioning.


According to the "Ring Magazine" article, Hagler does the following:


George Eiferman's Advanced Routine consists of 11 exercises that are done, in general, for 3 sets of 7-10 reps. George’s routine emphasizes mass and power building.



I read an article and thought they might be of interest to my fans. The University of California findings on the effects of Triclosan on muscle contraction seemed to impair heart and skeletal muscle contractility in living animals. The study was done on fish and mice. Triclosan is an anti-bacterial chemical found in soaps, tooth pastes, hand sanitizers and other household items. Mice given a single dose of Triclosan had 18% reduction in grip strength for over an hour after only 20 minutes from being given the dose.


Novices will probably do best with three workouts a week. More advanced trainees will make better gains with two sessions, with two full days off in between. If you don't know which category best describes you, start with two sessions per week, and take advantage of the extra recovery time.


Squats, 1 x 20

Two-arm dumbbell pullover, 1 x 20

Standing barbell military press, 1 x 10-12

Barbell curl, 1 x 10-12

Barbell bench press, 1 x 10-12

Barbell bent-over row, 1 x 10-12

Sit-up, 1 x 10-12


Below is the Brawn workout Routine.


Cover of Booklet


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.



Leroy Colbert's Workout Routine

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