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York Barbell Course Part 1

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This is the same workout that Reg Park trained with to win the 1951 Mr. Universe title. 
 

Reg trained three days a week on this routine:

 

Squats 5 x 10

Bench Press 5 x 10

Weighted Dips 5 x 12

Barbell Curls 5 x 10

French Presses 5 x 10

Chins 5 x 10

Donkey Raises 5 sets

Abs 5 sets

 

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The wrestling legend Bruno Sammartino was born on October 6, 1935 in Italy. He came to United States of America in 1950. Due to the hardships he endured in Italy because of German occupation when he came to the USA he was very thin and spoke very little English. Due to this he was bullied in school which drove him to weightlifting to build his body up. He took up power lifting and Olympic lifts as his workouts to build himself up. His story resonates with many of us who dealt with or deal with being skinny, thin or out of shape and have to deal with being bullied.

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A lot of bodybuilders from the golden era of bodybuilding didn't have a lot of supplements to choose from so they made their own with good results. One such bodybuilder was Arnold Schwarzenegger. As part of his regime during the bulking up phase of his preparation he would consume a homemade protein shake as a snack before he went to sleep. Below is the drink as he wrote it in his book, Arnold the Education of a Bodybuilder:

Protein Drink:

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Arnold's Biceps Routine:

Barbell Curl (Standing): 5 Sets of 8,8,6,6,6 Reps

Arnold barbell curls

Dumbell Curl (Sitting): 5 Sets of Reps

Arnold  Dumbbell Curls

Restricted Inclined Dumbbell Curl: 5 Sets of 10 Reps

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"Iron Mike" Tyson was the undisputed heavyweight champion and youngest man to ever win the WBC, WBA, and IBF world heavyweight titles at just a 20 year old kid. His raw power and ability to knockout even the toughest of guys made his opponents look like they all had glass jaws. "Kid Dynamite" won his first 19 professional bouts by knockout, 12 in the first round, and is often considered to be one of the greatest. Below is a sample of his workout he did in his prime which was performed 7 days a week:

 

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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.

Nasser El Sonbaty and Arnold Schwarzenegger

Nasser and Dorian flexing.

 

Update:

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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.

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Below is video of Sergio Oliva Training his quads and hamstrings:

Buy his book for his life story and workout information in his own words. Click on book image to buy.

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"The following diet is based on the frequent-small-meal principle and supplies just over 5,000 calories and 300 grams of protein.

Breakfast: 7:30 A.M.

3 Eggs; 1/4 to 1/2 beef patty; 2 pieces of buttered toast; 2 glasses of milk

Midmorning Snack: 10:00 A.M.

Half sandwich, meat; 1 hard boiled egg; 1 glass of milk

Lunch: 12:30P.M.

1 meat sandwich; 1 cheese sandwich; 2 glasses of milk; fruit

Midafternoon Snack: 3:00P.M.

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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:

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Sergio oliva 1984 Bodypower Workout

Click on image above to view full PDF article

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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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Denny and Robby Triceps and Forearms

Click on image to view PDF

 

 

Sources:

Muscle Builder Training Partner Series Part 2 with Deny gable and Robby Robinson