Training
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.
Eight-Day Training Cycle:
One day training, One day rest
(One day on, One day off)
Day 1: Chest, Biceps
Bench Presses: 3 sets, 6-8 reps
Incline Bench Presses: 2 sets, 6-8 reps
Dips with added weight: 2 sets, 8-10 reps
Barbell Curls: 3 sets, 6-10 reps
Rachel McLish was the first Ms. Olympia and was at the peak of her popularity in the 80's. She's best know for her muscularity but also for maintaining her feminity. She mainted this look by being steroid free. She continues to train today and looks great. For women looking to obtain a great classic physique look they should give her workout a try.
In Joe Weider's "Shape" magazine, July 1984, Rachel shared her off-season workout schedule.
Day 1:
CHEST & ARMS
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
Ken McCord trained 4 days a week, Monday, Wednesday, Friday and Sunday. The week days were split workouts so in the morning at 5:30am he trained upper body then at night he would do lower body, this would be done on all 3 days.
Sundays were a basic all round light workout which would have been great for recovery. He was also a brown belt in Karate and ran 1 to 2 miles most days. Bodybuilders in those day tended to be a little more interested in being athletic.
The lifts mostly used were the basic bodybuilding movements of the day, with a variety of exercises used per body part to hit them from all angles. He also changed his routines every 4 to 6 weeks to keep shocking his muscles.
EXERCISE NO. 1 – TRICEPS PUSH DOWN ON LAT MACHINE
He recommended 4 sets of 10 reps, and emphasized keeping good technique – arms’ to the sides of the body keeping the elbows in a “fixed” position, and performing complete extension on each repetition.
EXERCISE NO. 2 – SEATED DUMBBELL CURLS
Again he recommended 4 sets of 8-10 reps, and using good form. Keep the back straight, and perform full curl movements. Keep the curls strict and do not swing the weights.
Below is the 1st 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. He sells it on his website.
Course Number One
Follow this course of exercises for a six weeks period:
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!"
The exercises and their order all come from Eugen’s book, recommending the exact amounts of reps he thought useful.
| Exercise | Repetitions |
|---|---|
| Dumbbell Biceps Curls | 50 reps per arm, increase by 5 per day |
| Reverse Barbell Curls | 25, increase by 2 per day |
| Eugen’s Side Dumbbell Curls | 10 per arm, increase by 1 per day |
| Eugen’s Side Dumbbell Curls | 10, increase by 1 every 3 days |
| Standing Chest Flyes | 5, increase by 1 every two days |
| Alternating Shoulder Presses | 15 per arm, increase by 1 every 2 days |
| Alternating Front Raises | 10, increase by 1 every 2 days |
| Eugen’s Wrist Flexors | To failure |
| Eugen’s Wrist Rotations | To failure |
| Eugen’s Shoulder Lunge | 10, increase by 1 every 2 days |
| Push-Ups | 3, increase by 1 every 3 days |
| Push-Ups With Added Resistance | 2, increase by 1 every 3 days |
| Eugen’s Sit-Ups | 3, increase every 2 days |
| Squats | 10, increase every 2 days |
| Side Bends | 15, increase every 2 day |
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