The following is the workout Bill Phillip's says he favors in his book
Monday: Chest and Calves
Bench Press:
3 x 20 @ 135 lbs.
2 x 10 @ 225 lbs.
1 x 8 @ 275 lbs.
1 x 6 @ 295 lbs.
1 x 5 @ 315 lbs.
1 x 4 @ 335 lbs.
1 x 3 @ 355 lbs.
2 x 8 @ 295 lbs.
Incline Flys:
4 x 6-8 @ 70 lb. DB's
Flat Flys:
4 x 6-8 75 lb. DB's
Standing Calve Raise:
4 x 10 @ 400 lbs.
Below is the Brawn workout Routine.
York Barbell Course Part 1
Below is the 2nd 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.
Course Number Two
Follow this course of exercises for a six weeks period.
1.) Dumbbell Swing 1 set of 10-15
Joe Weider died of heart failure on March 23, 2013 at his home in Los Angeles, California at the age of 92. He is survived by his wife Betty. Joe Weider helped make bodybuilding what it today. His magazines, contests and other health and fitness endeavors catapulted the sport's popularity along with the unique characters his magazine introduced us to was none other than Arnold Schwarzenegger, Leroy Colbert, Franco Columbu, Frank Zane, Mike Katz, Sergio Oliva, Larry Scott, Robby Robinson and many more. He's probably in Heaven arranging the first Mr.
During most of the year Danny "the Giant Killer" trains 4 to 6 days a week He always follows the same split. Day 1 Chest and Back. Day 2 Shoulders and Arms. Day 3 legs. Repeat. If he misses a workout, (which he often does, he doesn’t worry about it, he just does that workout when he returns to the gym. During this time he does 2 to 3 exercises per body-part for 5 sets of 12 reps. Danny uses the same weight in each set. When he can get 12 reps on all 5 sets, he’ll add weight during the next workout. His rest between sets is short. No longer than a minute. Even though the volume is high Danny completes these workouts in just over an hour… This is another way of keeping the intensity high which was taught by Vince Gironda, Bill Pearl and other great trainers of “the golden era” of bodybuilding.
Chest and Back
Bench Press 2-3 warm-up sets then 5 X 12
Incline 5 X 12
Flys 5 X 12
Dumbbell Pullovers 5 X 12
Chins 5 X 12
Bent Barbell Rows 5 X 12
Cable Pull-ins 5 X 12
Once a week he does Deadlifts 5 X 12
"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.
Click on Image to view complete charts.
Fitness Program
Supplementary Training
"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
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
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)"
Larry Scott (1938-2014) was diagnosed with Alzheimer's Disease in 2010, and succumbed to complications from the disease on March 8, 2014. His contributions to health and fitness helped accelerate the growth of bodybuilding as a sport and as a life style. He was the first Mr. Olympia and a great teacher, he will be missed.
"Train each body part twice a week, as hard and relentless as possible each time. Every second week, I'd dead-lift after my leg routine. My dead lift workout was 300 for five reps, 400 for five reps, 500 for five reps, 600 for two or three reps, 650 for one rep and 700 for one rep."
FRANCO COLUMBU'S 14-DAY TRAINING SPLIT
MORNING AFTERNOON
1 Chest, shoulders Arms
2 Back Legs
3 Chest, shoulders
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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