1 2 3

0 Comments

Tommy Kono was a tremendously talented weightlifter who was a world and Olympic champion for the United States back in the fifties.

Kono stated that back in 1952 when he was training for the Olympics (Kono won the lightweight gold medal that year), he would train three days a week on only four exercises, and equal or exceed world record totals during his training.

5 Comments

Leroy Colbert was the first bodybuilder to build 21 inch biceps 100% drug free. Below are the youtube videos where he goes into detail on how to build large muscular arms.

 

Leory would have 6 favorite bicep workouts and of those 6 he chooses 2 for his workouts. Leroy would train 3 times a week fullbody. Leroy would do 8 to 10 sets of 6 to 10 reps.

0 Comments

Fitness Program

  1. Alternate Splits
  2. Push-Ups
  3. Running in Place
  4. Shoulder Circling
  5. High Kicks
  6. Deep Knee Bends
  7. Side Kicks
  8. Twisting Sit-Ups
  9. Waist Twisting
  10. Leg Raises

Bruce Lee Barbell Curl

Supplementary Training

0 Comments

 

Leroy Colbert's Workout Routine

Click on image for larger view

1 Comments

Vince Gironda's A Muscle Has Four Sides: How To Build Muscle In The Shortest Time Possible.

Cover

Click image to view larger size

0 Comments

* (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

0 Comments

..."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.

0 Comments

In an article in Your Physique magazine (Sept 1950 issue), Alan talks about the general rules for a beginner to follow in putting together a muscle building program. He said:

"All you need to do is follow the right exercises, eat plenty of nourishing food and get as much rest and relaxation on your non training days as you possibly can." 

"Let's deal with the right exercises first. If you build a schedule around either the deep knee bend (squats) or the dead lift and take it from there, you are on the right track." 

"The fundamental movements such as the supine press (bench press) or any of its variants - bench presses of incline presses - , curls, rowing motions, squats, or dead lifts or leg presses combined with sets of bent arm pullovers, are the best." 

For the beginner - do 1 set of each exercise for the 1st month, 2 sets the second month, 3 sets the third month. Workout twice a week (e.g., Tue and Sat, or Mon and Fri). For the 1st workout, use light weights just to get used to the exercises. For the second workout, try to determine for each exercise the amount of weight you can handle to complete 8 reps (with good form) and no more. Then, at each successive workout, try to increase your reps by 1 or 2, until you reach the top of the rep range. At that point, add a little weight to the bar. Continue in this fashion for the course. Keep your focus on this process of increasing reps, then increasing poundage. This is how you use the principle of "progressive resistance." It is this process of gradually increasing your strength and poundage that will result in larger muscles!

0 Comments

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.

 

2 Comments

First Strength and Bulk Course for Weightlifter

0 Comments

Cory Everson won the Ms. Olympia contest six years in a row from 1984 to 1989. She was using the following split program: upper-body pushing exercises on day 1, lower body on day 2 and upper-body pulling movements on day 3. She was training once a day, six days per week on a three-days-on/one-off rotation. Checkout workout below:

0 Comments

 

Arthur Jones Ideal Training Routine:

Arthur Jones Ideal Workout Routine

0 Comments

Miesha Tate is one of the best female MMA fighters and is currently coaching this seasons UFC: The Ultimate Fighter 18 against rival coach Ronda Rousey. Her MMA training keeps her body toned year round. Below are five exercises she uses for burning fat:

Miesha Tate doing curls