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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.

 

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Zabo manages Joe Gold's gym and though he works out six days a week from 2½ to 3½ hours per workout, I imagine if a close tab was kept on our hero he would be rattling the weights intermittently throughout the day. Heavy workout days are Monday, Wednesday and Friday and again to quote Zabo, "Saturday is an off day-Hooray -No workout!"

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There's always someone telling you it can't be done or don't do it. Arnold Schwarzenegger has succeeded in three fields bodybuilding, movies and politics. In this youtube clip you hear it from him on what kind of mindset you need to be successful.

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Mondays, Wednesdays & Fridays:

CHEST : Barbell Bench Press, shoulder width grip, arms vertical with the bar. Elbows are never allowed to lock out. Warms up with 15 to 25 repetitions. From then on 5 sets, 8 to 10 reps. Incline Bench Press, 225 Ibs., 5 sets, 10 reps Dumbbell Flyes, 5 sets, 10 reps Cable Crossovers (standing) 5 sets, 12 reps

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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".

Mike Mentzer's Routine Page 1

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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.

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Ingredients needed:

1 pound ground sirloin

3 whole eggs

8 Wheat Thin whole wheat crackers (or saltines)

chopped green onions

Preparation:

Using a fork, mix the eggs with the meat in a large bowl. Crush the crackers up into small crumbs and add along with the chopped onions. Keep stirring until the mixture becomes semi-thick. Cook as you would a regular hamburger--do not overcook.

 

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Denny and Robby train back

Click on image to view PDF

 

 

Sources:

Muscle Builder Training Partner Series Part 4 with Deny Gable and Robby Robinson

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Below is one of Ronda Rousey's circuit workouts:

"Perform the prescribed number of reps for each move, then immediately move onto the next. After your last exercise, return to the first move and repeat the circuit up to three times. (Beginners, follow the tips with each exercise to make the moves easier.)"

 

1. BOSU-ball Squat-and-Press

 

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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

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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.

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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)"

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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: