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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.



In the 1978 issue of Muscle, while training for the upcoming Mr. Olympia, Ken Waller explained his diet:

"I stay hungry. For me that's eating only four times a day. I eat four eggs and a piece of meat almost every meal. If I eat chicken, it will be four big breasts, that sort of quantity. That's not a lot of food when you are training like I am several hours a day. I'll eat a muffin in the morning. I get my usual cravings at midnight. Then I am stuffing myself in some restaurant when the rest of the world is asleep. Why, just the other night I ate two pints of ice cream and a bag of cookies, and a half a cream pie. I thought my stomach would burst. I'm notorious for excesses, but I manage to control them. Funny though, the next morning my stomach was shrunk more than ever. Maybe I needed it. You can get away with that now and then, but don't try it every day.


Jack Lalanne was a pioneer in advocating the need to exercise and be fit. He led by example and was known as "the godfather of fitness". He lived to be 96, which is something I fear many current bodybuilders won't reach. His workout and healthy eating lifestyle is a classic example of what true classic physique training can accomplish for health and vitality.

1) Exercise and Nutrition. " …Exercise is king. Nutrition is queen. Put them together and you've got a kingdom!" 




I was training with Sylvester for 5 months with a daily routine of 2 hours of bodybuilding training in morning. We were training a different muscles split, usually 2 muscle groups, and then we did 2 hours of boxing in afternoon. The weight training was very intense and together with the boxing, I became very cut.


Lou Ferrigno quote: "From what I see, most people train one bodypart a week. I think you should do more that that, hit it twice a week. They’re also doing 20 sets, which is way too many. I believe you should do only 10 to 12 sets, max, per bodypart. After every 72 hours or so, you should hit that part again. You can rotate exercises.



*All of these are quotes from Serge Nubret's postings on several bodybuilding forums directly from the man himself*

*English is not Serge's first language so the grammar and sentence structure can be difficult to read sometimes*



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


which exercise routine is best? Ronald Reagan's or Vladimir Putin's? Read them both below and decide.

Ronald Reagan

Ronald Reagan always had a great physique even as President of the United States of America when he was at an advanced age. Check out his workout below:

Ronald Reagan exercise program page 1

Click image above to see full size


Maurice Jones also known as the "Canadian Hercules" was an old-time, classic physique builder. Although he was not a physique contest competitor, he was regularly featured as an example of a well-rounded weight trainer in John McCallum’s writings.


The workout below is to be done 3 times a week:

The Workout


Arnold's Level 2 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.


Monday / Wednesday/ Friday




Bench Press: 5 sets of 8 to 12 reps


Incline Press: 5 sets of 8 to 12 reps


Pullovers: 5 sets of 8 to 12 reps




Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps)


* (H.E.S.) Stands for Heavier Each Set.

On Monday's and Friday's: (Back, Biceps, and Legs)

1. Warmup Sit-ups: 3 sets of  25 to 50 reps

2. Squats: 6 sets of15--10--8--6--6--4  (H.E.S.) 

3. Calf Machine: 6 sets of 10 reps

4. Leg Curls: 4 sets of 12--10--8--6 reps (H.E.S.)

5. Dumbbell Curls: 4 sets of 8--7--6--6 reps (H.E.S.)

6. Deadlifts: 5sets of 8--7--6--5--5 reps (H.E.S.)

7. Leg Curls: 4sets of 12--10--8--6 reps (H.E.S.)

8. Dips: 4 sets of 12 reps