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Sources:
Muscle Builder Training Partner Series Part 1 with Deny gable and Robby Robinson
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
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.
His 1982 arms workout routine in preparation for Mr. Olympia:
Vince Gironda's A Muscle Has Four Sides: How To Build Muscle In The Shortest Time Possible.
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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.
Reports have been coming in of the death of Nasser El Sonbaty on March 20th. He was one of the top bodybuilders of 90's. Flex, Muscle Mag and Wikipedia.org have reported his death. Some reports are that he died in his sleep in Egypt.
Update:
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.”
Below is the 2nd 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 Two
Follow this course of exercises for a six weeks period.
1.) Dumbbell Swing 1 set of 10-15
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:
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
Back in the golden era of bodybuilding one of the greatest physiques to grace a bodybuilding stage was that of Steve Reeves. In those times there were barely any supplements. So a protein shake meant making it from scratch. Steve Reeve's Power Drink is unique because of its makeup.
"(Prepared in blender)
14 ounces of freshly squeezed orange juice
1 tablespoon of Knox gelatin
1 tablespoon of honey
1 banana
2-4 raw eggs (today, pasteurized eggs might be safer)
2 tablespoons of High-Protein Powder (I make my own)"
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.
Biceps
Preacher Curl – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps
Zottman Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps
EZ Curl Bar Reverse Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps
Barbell Curls – 1 set of 15 to 20 reps and 3 sets of 5 to 10 reps
Triceps
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.
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