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Clarence Ross (October 26, 1923 – April 30, 2008) was a bodybuilder from the United States.Ross was born in Oakland, California on October 26, 1923, the second of the four children of Hershel Ross, a teamster, and his wife Jeannette Levi. His mother died when he was young, so he grew up in a series of foster homes. He started weight training at age 17, weighing 135 pounds at a height of 5'10". He was motivated by the Japanese attack on Pearl Harbor to enlist in the Air Force, which he did on October 31, 1942 at San Francisco, and was then stationed in Las Vegas.

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Monday, Wednesday, Friday:

Ab work as warm-up

1. Twisting Leg Raises – 50 reps each side

2. Hip Rolls – 50 reps each side

3. Double Leg Crossovers – 50 reps each side

4. Twisting Sit-ups Over Bench – 50 reps each side

5. Leg Raises off Flat Bench – 100 reps

6. Bent Knee Leg Raises – 100 reps

7. Seated Military Press – 4 sets of 6 reps

8. Lying Rear Delt Circles – 4 sets of 6 reps

9. Standing Dumbbell Presses – 4 sets of 6 reps

10. Lying Rear Delt Raise – 4 sets of 6 reps

11. One Arm Rowing Off Bench – 4 sets of 6 reps

12. Close Grip Chins – 4 sets of 10 reps

13. Rowing on High Pulley – 4 sets of 6 reps

14. Lat Pull downs – 4 sets of 6 reps

15. Incline Barbell Prones – 4 sets of 6 reps

16. Incline Laterals – Dumbbells – 4 sets of 6 reps

17. Bench Press – 4 sets of 6 reps

18. Bent Arm Laterals – 4 sets of 6 reps

 

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From Article in Strength & Health Magazine - August, 1962

 

There have been no secret exercises, no complex formulas - just the basic training. For you readers who are interested, Harold does the following exercises in the following order:

 

3 Sets Barbell Press Behind Neck

6 Sets of Barbell Bench Press, Wide Grip

3 Sets of Barbell Rowing

3 Sets of Chins Behind Neck

3 Sets of Cheating Barbell Curl

5 Sets of Triceps Kickbacks

3 Sets of Front Squats

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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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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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Sergio Oliva is the only bodybuilder to ever defeat Arnold Schwarzenegger at a Mr. Olympia contest. He was also the second bodybuilder to win the Mr. Olympia, the first being Larry Scott. He was also the first black bodybuilder to win Mr. America, Mr. World, Mr. International, Mr. Universe and Mr. Olympia. When he first started lifting weights it was for power lifting which many believe contributed to his muscle density and mass. Later on his training would evolve to what ended up working best for him.

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Chest Workout

Bertil Fox and Lee Haney

Bertil Fox and Lee Haney

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Marvin Eder used many strength training routines over the years. He particularly enjoyed Olympic lifting, and for bodybuilding purposes, mainly trained on the split system of 2 days on with the 3rd day off for rest. Upper body one day, legs and mid section the next day. Four times a week where he would work out Monday and Tuesday, rest Wednesday, workout Thursday and Friday and rest the weekends because the training was exceptionally heavy.

Marvin Eder's routine:

Day 1:

* 5 sets x 10 reps dumbbell laterals, 120 lbs

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The following workouts were advanced arm routines that Rick Wayne used from time to time. Below is the workout in which he used what he called "super-super sets". 

He did two exercises for biceps followed by two exercises for triceps. A short rest would then be taken and he would repeat the “super-super set” again for the desired number of times, usually 4 to 6 “super-super sets” were performed.

 

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Denny and Robby Training Chest

Click on image to view PDF

 

 

Sources:

Muscle Builder Training Partner Series Part 3 with Deny Gable and Robby Robinson

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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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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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At 80 years old Leroy Colbert still has big biceps as he shows in his youtube channel. He is the first man to reach 21 inch arms naturally. Read his bicep workout at http://rippeder.com/content/leroy-colbert-arm-workout-routine. Checkout his youtube video below, which he shows off his golden era big arms:

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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.