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In the gym I always hear people talking about all the sacrificing they do when it comes to dieting. It is important to eat well but unless you’re competing, eating a slice of cake or pizza isn't going kill you. To build muscle we need sleep, food, and rest in-between workouts. If you want to get bigger eat more calories and if you want to get leaner eat less calories. Your training doesn't have to change. Working out the classic way of two to three times a week should be sufficient to obtain awesome muscular gains.

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At Rippeder.com our focus is on classic physiques from the 50's, 60's, 70's and 80's but the Mr. Olympia is the pinnacle of all bodybuilding competition and so we look on with support to our fellow bodybuilders. This years' Mr. Olympia featured some great bodybuilders. In the end it was between the best two modern physiques of Kai Green and Phil Heath. The 2013 Mr. Olympia should be interesting with Jay Cutler back in the mix.

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Joe Weider Exercise Charts

Click on Image to view complete charts.

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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!" 

 

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The York Barbell Course Part 3

Here is the third of the four York Barbell Courses designed by Bob Hoffman.

The York courses were the standard for the majority of up and coming weight trainers back in the day.

Follow the course for 12 weeks and then move on to Course No. 4

York Barbell Course No. 3

Warm-up… Light Power Snatch

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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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Trained entire body with a two-day, double-split routine:

DAY 1

6:00a.m. - Lats, Traps, Lower back

11:00a.m. - Ride bike for one hour

2:00p.m. - Run two miles

6:00p.m. - Chest, Front, thighs

10:00p.m. - Ride bike for one hour

DAY 2

6:00a.m. - Delts, Biceps, Triceps

11:00a.m. - Ride bike for one hour

2:00p.m. - Run two miles

6:00p.m. - Leg biceps, Calves, Abs

10:00p.m. - Ride bike for one hour

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Below is a qoute from Robby Robinson’s book The Black Prince, he describes the workout routines he and the other champions used at Gold’s Gym back in the golden era of 1970's:

 

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For those of you who don't know Rachel McLish here is some information on her: Born on June 21, 1955, she is an American female bodybuilding champion, actress and author. She had the greatest mainstream presence of any female bodybuilder in the sport's early years. She also might've been the most influential bodybuilder as far as getting women of her generation, who grew up when girls/young women often were discouraged from athletic activity by cultural mores or lack of opportunity, to compete in contests or just join a gym to build muscle tone. Read her leg workout below:

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Here's a workout Arnold suggested for an individual that has been exercising using calisthenics for several weeks to get in shape and is ready to start lifting weights. Below is the program:

Monday and Thursday Program

Legs:

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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.

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Arnold Schwarzenegger's recently released Blueprint to training and diet:

Arnold Schwarzenegger Phase 1

Click on image above to view full PDF version of Phase 1

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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.

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..."A BODY-BUILDER with big arms is always the envy of his less fortunate associates.

Many body-builders think it is hard to develop big arms, but frankly, I feel that most of you could easily add an inch or two to your present arm size if only you would train correctly. What do I mean by training correctly ? I mean if you trained on the following course.

Start your work-out off with 3 sets of 10 prone hyper-extensions. This tones up your lumbar muscles and benefits your nervous system. I have done reps, with 300 lb. on this movement. When you have completed the prone hypers, perform 5 sets of 5 reps, full squat.

Whilst the bar is still loaded for squats and resting on the squat stands take the bar once again off the stands and perform heel raises 6 sets 30 reps. This is a wonderful calf exercise and Bruce Randall uses up to 800 lb. for sets and reps. The fourth exercise is the bench press performed with your standing press width grip for 5 sets 5 reps.

Exercise five is bent over rowing which is wonderful for building broad backs. Perform 4 sets, 8 reps, on this exercise

Exercise six is the press behind neck which I do by taking the bar out of the squat stands.

Perform 4 sets of 8 reps.

Now we come to the BIG ARM building exercises.

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I read an article and thought they might be of interest to my fans. The University of California findings on the effects of Triclosan on muscle contraction seemed to impair heart and skeletal muscle contractility in living animals. The study was done on fish and mice. Triclosan is an anti-bacterial chemical found in soaps, tooth pastes, hand sanitizers and other household items. Mice given a single dose of Triclosan had 18% reduction in grip strength for over an hour after only 20 minutes from being given the dose.