INTRODUCTION
Introduction
“The beauty of bodybuilding is that anything can happen if you make it happen. By your own efforts you can add or subtract pounds of bodyweight. You can build your arms, shoulders, legs, chest and back. In doing so you can find pleasure in training that you might never have dreamed possible.”
– Editorial in Musclemag International.
It’sdifficulttodeterminewhenexactlybodybuildingbecameasport.It’sliketryingtodetermine which bodybuilding expert invented which training technique – ask three different people and you’ll get three different answers. Before we dive into the heart of what makes bodybuilding such a fascinating sport, let’s trace the sport’s fascinating evolution.
GREEK AND ROMAN IDEALS
Many bodybuilding historians point us back to the ancient Greeks and Romans for a full understanding of the evolution of the sport. One of the top Hollywood movies of 2000 wasGladiator, staring Russell Crowe and bodybuilder Ralf Moeller. Beyond the epic’s plots and subplots, one of the movie’s underlying themes focused on the physical prowess of the gladiator. Sporting a physique that rivaled modern-day wrestlers and boxers, the Roman gladiator battled for the most valuable prize of all – his life! The Colosseum was no place for the meek, mild and underdeveloped. A gladiator’s life literally depended on great physical condition and expert handling of an assortment of weapons.
For those who find the Roman form of entertainment too harsh, the ancient Greeks may be easier to understand. Instead of hacking one another to death for the amusement of the rich, the Greeks emphasized friendly competition among neighboring states. Rather than throw a spear to kill a lion or opponent, the Greeks would measure the distance it could be hurled.
Instead of swinging a sword to disembowel, the Greeks had their competitors wrestle. Despite being abandoned for thousands of years, the Greek ideals of sport were revived in 1896 as the modern Olympics. The Greeks also referred to their athletes as “Olympians.” Joe Weider honored these ancient Olympians by naming the top bodybuilding title the Mr. Olympia competition.

Photo of Mike O’Hearn by Alex Ardenti
THE PHYSICAL CULTURISTS
“Strongest man” competitions go back centuries. While these individuals would never have won trophies in a future bodybuilding contest, they thrilled audiences with their great feats of physical strength, including hoisting large stones, tossing logs and the always- popular bending of iron bars. Don’t be shocked if these feats of physical prowess seem familiar, as most are now regular parts of the Strongest Man in the World competitions.
Oneofthemost importantstagesinphysiquedevelopmenttookplaceinthemid1800sastheIndustrialRevolutionbegan.Despite its numeroussocial benefits,theIndustrialRevolutionledtoseveralhealth problems, including overcrowdingandextremepollution. Onegroup ofindividuals,thePhysicalCulturists, recognizedthedangersfromthesenew technologies.Theseforerunnersofmodern-day lifestylecoacheswere determinedtoimprovetheeatingandexercise habitsof19thcenturyEurope.Theydecidedtopromoteoneparticular individual astheepitomeof physicalperfectionandhealth.Hisname was Eugen Sandow.
Unlike most of the other strongmen of the day, Sandow was also a showman and was devoted to physical appearance and health as much as he was to strength.
THE FIRST STAR OF BODYBUILDING
Given Sandow’s reputation as both a great strongman and showman, it’s not surprising that an American promoter Florenz Ziegfeld (of the famous Ziegfeld Follies) also sought his talents. Ziegfeld was a promoter who knew how to please an audience and make money at the same time. When Ziegfeld heard of Sandow’s success in Europe, he convinced him to come to America. After nearly a century of Victorian repressiveness, American audiences were ready for something a little more risqué. With single-digit body fat levels and near-flawless
proportions, Sandow awed audiences with his glass-booth posing exhibitions. Throughout the next couple of decades, Sandow became enormously wealthy simply by displaying his physique (covered by nothing but a fig leaf!). It wasn’t long before young men everywhere wanted to look like Sandow. Contests were held regularly and sales of dumbells and barbells quickly increased. To honor Sandow’s impact on physical development, in 1977 Joe Weider decided to present the winner of the annual Mr. Olympia title with a statue modeled after, and called, the Sandow.

A SPORT EMERGES
While Sandow was undoubtedly the top star of the early 20th century, other stars helped contribute to the birth of modern bodybuilding. In 1898, George Hackenschmidt (“the Russian Lion”) won the Russian weightlifting championship. Beginning in 1903, Bernarr Macfadden held a series of contests to determine America’s Most Perfectly Developed Man. The first was held in New York’s Madison Square Garden. Besides contests, Macfadden also founded the magazinePhysical Culture, the forerunner to today’s popular muscle magazines, which includeMuscleMag International,Flex, andIron Man.
Over the next couple of decades, Macfadden’s contests grew in popularity and, unlike pure strength competitions, judged both strength and the quality of the competitor’s physique. It was the 1921 contest that would introduce the world to an American icon. The winner that year was Angelo Siciliano (who later changed his name to Charles Atlas). He received $1,000 – an enormous sum in those days.
While other strongmen and “best physique” title winners gave exhibitions and lectures, it
was Atlas who really turned bodybuilding into the money-making sport it became. He put together a series of training courses called Dynamic Tension – all targeted at the untapped market of teenage males. To get the attention he needed, Atlas cleverly placed a small ad in the back of popular comic books. The ad featured a young, skinny kid getting humiliated in front of a girl by a bully on a beach. The ad then showed the kid a couple of months later, much stronger and more muscular – and he easily dropped the bully with one punch! Atlas’ training course became so successful that by the mid 1970s over six million copies had been sold. Atlas knew how to connect with the teenager and for over 50 years the phrase “don’t get sand kicked in your face,” became the rally cry of American teenage males.
Atlas’ success wasn’t just due to his ability to market bodybuilding as a sport. His physique influenced an entire generation of followers. The irony is that Atlas built his physique lifting barbells and dumbells for “reps” and “sets.” He may have built a financial empire selling Dynamic Tension, but he built his own body doing presses and curls.
One of the men influenced by Atlas was Siegmund Klein. Klein had that great combination of size, shape and definition. Klein also had a keen business sense, and was a successful gym owner and writer. Like those before him, Klein believed that physical appearance and health were just as crucial as pure physical strength.
Throughout the 1930s, physical culture contests continued to grow in popularity, and the term “bodybuilding” soon emerged. As a holdover from previous generations, competitors still had to perform some sort of physical act (usually involving strength or balance). As the quality of physiques improved, the need for physical demonstration began to fade into the background. In 1930, the first Mr. America contest was held. The competitors came from an assortment of athletic backgrounds, and it quickly became apparent that the weightlifters had the best physiques.
To many, the first true Mr. America was John Grimek, who won the title in 1940 and 1941.
Unlike previous champions, John built his physique almost entirely with barbells and dumbells. Soon physical culture centers (now being called gyms) were packed with young bodybuilders trying to become the next John Grimek.

Photo of John Grimek
THE FIRST GENERATION OF SUPERSTARS
As John Grimek was turning heads with his near perfectly proportioned physique, another bodybuilder was also getting plenty of attention. Many consider Clancy Ross the first massive bodybuilder. Unlike most of the other great champions of the day, including Grimek, whose focus was strength and Olympic weightlifting (the physique just happened to be a side effect), Ross relied almost solely on barbell and dumbell exercises for one purpose – to build his muscles to the maximum. In fact, Ross’ workouts would fit right in at any bodybuilding gym today. With his broad shoulders tapering to a tiny waist, and low body fat revealing thick musculature, Ross could probably still hold his own in a modern city or state-level championship.

I was there when this shot was taken, and those were not models. They were real girls who knew a good thing when they saw it!
IN THE STEPS OF HERCULES
Ross and Grimek were undoubtedly two of the best-known stars among bodybuilders. But one person made the sport popular with the masses. His name was Steve Reeves, and until Arnold Schwarzenegger emerged decades later, he was the best-known bodybuilder to the general public. Many experts still consider Reeves’ physique to be the epitome of the Greek ideals of proportion and development. After winning both the Mr. America and Mr. Universe titles, Reeves took his classic physique and manly good looks to Hollywood. Within a few years, he was one of Hollywood’s biggest stars and made classic movies such asHerculesandThe Thief of Baghdad.
THE ’50s AND ’60s
Manyhistoriansconsiderthe1950sa transition periodinbodybuilding.Mostofthefirst generationof stars hadretired, went intothegym-owningbusiness,orasinReeves’case,to acting.Whilethebodybuildersofthe1930sand1940sstayedtruetotheGreekidealsofsymmetryandproportion,thenewbodybuildersbelieved“moreisbetter.”FromAmerica,suchbehemothsasBillPearlandChuck Sipesthrilledaudienceswiththeir incredible sizeandstrength.FromEngland(viaSouthAfrica)came6‘2”,220-poundRegPark.Park’sawesomesize would inspire a whole generationof bodybuilders,including ayoungboyinGraz,Austria– ArnoldSchwarzenegger!
“Therewasno televisiontospeakofuntilthe1950sandmostpeoplewholivedintheSantaMonicaareaspenttheirweekendsatthebeachwiththeirfamilies.Theplaceprovidedlotsoffreeentertainment.SoMuscle Beachtookoffagainandbecameanevenbiggerattractionthaninpre-wardays.”
– George Coates, bodybuilding writer and historian
Ifthe1950swere atimeoftransition,the1960switnessedan explosioninthe sport.ParkandPearl were still competitive,buta wholenewgenerationofexcitingbodybuildingpersonalitiesemerged.Someofthetopbodybuildersofthe1960sincludedDaveDraper,RickWayne,FreddieOrtiz,Leroy Colbert, FrankZane,Boyer Coe, Dennis Tinerino, Chet YortonandHaroldPoole.

Photo of Steve Reeves
BIRTH OF MR. OLYMPIA
By the 1960s, bodybuilding had reached a point where in any given year there could be two or three Mr. Americas and Mr. Universes. When you included the winners from previous years (not to mention the top stars from other countries) it’s not surprising that a new debate emerged – which one was really the best bodybuilder alive? To answer that question, promoter and publisher Joe Weider created the Mr. Olympia contest, which would be open only to previous top title winners. The first two contests, the 1965 and 1966 Mr. Olympias, were won by California’s Larry Scott. With his dark good looks and near perfect 20-inch arms, Larry became the idol of millions. He also came to symbolize the innocence of the sport in the 1960s.
When Larry retired from the sport (after acquiring small roles in numerous Hollywood movies), he was succeeded by The Myth – Sergio Oliva. Oliva defected to the U.S. while representing Cuba in weightlifting at the 1961 Pan American Games. Even by today’s standards, Oliva was a muscle freak. His muscle density was about 20 years ahead of its time. In fact, those who never met him in person assumed he was just a “myth!”
Oliva dominated the Mr. Olympia from 1967 to 1969. He was so dominant that one year he
was awardedthetitlebecausenooneevendaredtochallengehim!By1969,however,Olivahadanewchallenger,andhis name was ArnoldSchwarzenegger.
THE AUSTRIAN OAK
Arnold’s second place to Oliva at the 1969 Mr. Olympia contest launched the career of bodybuilding’s most famous star. Starting with the 1965 Junior Mr. Europe title and continuing up until his first retirement in 1975, Arnold won six straight Mr. Olympia titles and five Mr.
Universe titles. When he first landed in America from Austria in 1968, Arnold spoke little English and had no formal education. His 1968 defeat at the hands of a much smaller Frank Zane at the Mr. Universe contest would have shattered most, but not Arnold. Over the next few years he dropped his weight from a smooth 250 pounds to an ultra-hard 235 pounds and began his run for the coveted Mr. Olympia title. Arnold was so dominant during the early 1970s that fans debated only about who would win second place – Arnold was all but assured first place!
THE “PUMPING IRON” YEARS
Eventhoughhewasthedominantbodybuildingpersonalityofthe1970s,a wholehostof new andformerstarswere nipping at Arnold’sheels.Oneofthebestwas Arnold’sgoodfriend from Europe, Franco Columbu. Standing amere5‘5”tall,Francoproved thatashortbodybuildercould defeat talleropponents.LikeArnold,FrancoestablishedhimselfinEurope beforeemigratingtoAmerica.OnceArnoldwassettledinAmerica,Francodecidedtojoinhimandquicklycollectedanimpressiveamountofvictories,culminatingwithhis1976Mr.Olympiawin.What setFranco apart fromothercompetitors wasthat he hadoneofthestrongestphysiquesaround.Hewon numerous powerlifting competitionsandcompetedina numberofstrongman championships.
Otherbodybuildingstars oftheearlytomid’70sincludedDannyPadilla,Boyer Coe, RobbyRobinson,RoyCallender,MikeMentzer,AlbertBeckles,MikeKatzandKenWaller,butthebiggestbodybuilderonthesceneduringthemid’70swasLouFerrigno.Loustood6‘5”andweighed260–270poundsincontestshape.WithhismassivesizeandMr.AmericaandMr. Universewinshewas expectedtotruly challenge fortheMr.Olympia,but optedinsteadtobecomeaTVstar,donninggreenbodymake-upandappearingeachweekasTheIncredibleHulk.
Oneofthemostsignificanteventsinbodybuilding’shistorytookplacein1975whentwo relativelyunknownfilmmakers,GeorgeButlerandJeromeGary,producedthegroundbreaking documentaryPumpingIron.Fornearlyayearthetwofollowedthetrainingofthesport’stopstarsastheyprepared forthatyear’s Mr.OlympiaandMr. Universecontests.AlthoughArnoldhaddecidedtoretire fromthe sport,appearingonthebigscreenwastooenticing anopportunitytomissand hecamebackoutofretirement.Thedocumentary wasbasedonthe1974bookofthesame namethatButlerhadwrittenwithCharles Gaines. This famous documentaryhelpedbringbodybuildingoutofschoolgymnasiumsandintolargetheaterandconcertvenues.BesidesArnold,EdCorney, RobbyRobinson,MikeKatz, Franco Columbu,DannyPadilla,SergeNubret,KenWaller,andLouFerrignoallappearedinthefilm.
“Withvirtuallyno backingforpromotion,thefilmPumpingIronwentontobea smashing
success.Itquicklybecamethehighest-grossingdocumentaryinhistory,mostlybecauseoftheperformanceofitscharismaticstar,ArnoldSchwarzenegger.”
– Nelson Montana, regularMuscleMag Internationalcontributor

Arnold Schwarzenegger with friend and training partner Franco Columbu

Lou Ferrigno

George Butler, director ofPumping Iron

Arnold and Franco flank Joe Gold

Serge Nubret
Thanks to Arnold’s on-screen charisma and the professionalism with which Gary and Butler portrayed bodybuilders, bodybuilding became solidified as a serious and legitimate sport.
THE ARRIVAL OF ONE ROBERT KENNEDY
It wasn’t just European bodybuilding stars emigrating to North America in the 1960s and ’70s. Despite securing a teaching position at a British arts college, I felt that life had more to offer and decided to pursue my dream of publishing a bodybuilding magazine. After leaving England for Canada, I realized that dream by publishingMuscleMag International– now one of the world’s largest and most successful fitness magazines. I eventually expanded the
MuscleMagempiretoincludefiveadditionalmagazines:Reps!,MaximumFitness,AmericanCurves,OxygenandCleanEating;abookpublishing division;andnumerousMuscleMagInternationalstores.Ihavealsowrittenover50bodybuildingandfitness-relatedbooksandhundredsofmagazinearticles. I always believedthatbodybuildingisthebestsportintheworld,andI’vedevotedmycareertoprovingit.
A NEW DIRECTION
After nearly ten years of dominance by Arnold and Sergio Oliva, the sport of bodybuilding took a new direction in 1977 when Frank Zane won the Mr. Olympia contest. Frank started his bodybuilding career in the 1960s (at the 1968 Mr. Universe he was one of the few to ever beat Arnold). Throughout the 1970s he established a reputation as one of the most symmetrical and proportionately balanced bodybuilders around. Early on Frank realized that his genetics would never allow him to build the same degree of mass as some of the other competitors, so he took what he had and made the best of it. When the Greeks and Romans chiseled out statues of the perfect male physique it was Frank’s they had in mind. With a posing routine to match his perfect proportions, Frank won the Mr. Olympia from 1977 to 1979.

The future governor of California and I talk bodybuilding.
Photo of Robert Kennedy and Arnold Schwarzenegger
“I’LL BE BACK!”
Although it would be four years before he uttered those immortal lines as The Terminator, Arnold Schwarzenegger caused quite the stir in the bodybuilding world when he came out of retirement to win the 1980 Mr. Olympiain Sydney, Australia. Arnold was training for his first major Hollywood movie at the time,Conan the Barbarian, and decided to step into the
Olympia ring one more time. Most in the audience felt that Arnold shouldn’t have won, as he was 10 to 15 pounds off his best weight. Conversely, some of his rivals, including Boyer Coe, Mike Mentzer and Chris Dickerson, were in the best shape of their lives. Regardless, Arnold was crowned Mr. Olympia for a record seventh time.
Arnold’s1980 winmighthavecreatedcontroversyatthetime,butitwas Franco Columbu’swinin1981thatisstill talkedabout.Franco was way off his1976formanddidn’teven appearwellproportioned, havingneverreallyrecovered from breaking hislegrunningwitha refrigerator during astrongmancompetition.Itdidn’t help Francothatfourofthe topbodybuildersintheworld–ChrisDickerson,DannyPadilla,Roy CallenderandTomPlatz – wereinphenomenalshape.But FrancowalkedoffwiththeSandow trophy andwas Mr.
Olympia for the second time in his career.
AfterplacingsecondtoArnoldandFrancoin1980and1981,ChrisDickersonwasallsettoretire,butdecidedtogiveitonemoretry.His 1982Mr.Olympiawinwasthecrowning achievementinasuccessfulcareer – a careerthatincluded being crownedthefirst African AmericanMr.America.ChrisregularlytrumpedlargercompetitorsbyfollowingFrankZane’sstrategyofsolidconditioning,superiorproportions,andgreatposingroutines.
The 1983 Mr. Olympia was won by Lebanon’s Samir Bannout. Like Sergio, Arnold and Franco, Samir realized his future was in America, and with a near flawlessly proportioned physique, he captured the sport’s top prize. The third-place finisher that year, Lee Haney, also deserves mention because the following year he began his record run of eight Mr. Olympia wins.
LikeOlivaandArnold beforehim,Atlanta’sLeeHaneyliterallydwarfedthecompetitionwithhis size. Weighing250poundsincontest shape,Leefirstcametoprominence whenhewonthe1982Mr.Americatitle.In1984hebeganhisassaultonArnold’s recordsevenMr.Olympiawins.By1991,witheightwinstohiscredit,Leehadestablishedhimselfasthesport’s newking.
EventhoughHaneywoneveryMr.Olympiabetween1984and1991,hewaspushedtothe edgeonthreeoccasions by185-poundLeeLabrada. Labrada wasanotherrefugee from Castro’s Cuba.Hewas nicknamed “masswithclass,”withhis perfect blendofshape,proportionanddefinition.Otherbodybuilderswhomadebodybuildingexcitingtowatchinthe1980sincludedGaryStrydom,VinceComerford,MikeAshley,BerryDeMeyandMikeChristian.

Photo of Frank Zane
BRANCHING OUT IN THE 1980s
Besidesthearrivalof new starsinthe1980s,thedecadealsosawthebodybuildingtreebranchoutinmanynewdirections.Thefirstmajorchangewastherenamingofthebodybuildingtitlesbythesport’slargestgoverningbody,theInternationalFederationofBodybuilders(IFBB).Theorganizers decidedtokeepbodybuildingsimilartoother sportsbycallingthetitles“championships.” Theformer“titles”thatbecame championships weretheLosAngelesChampionships,CaliforniaChampionships, National ChampionshipsandtheWorldChampionships.Theonlytitlethatretainedthe“Mr.”designationwastheMr.Olympia.EventheprofessionalMr. Universechangednamesin1989when Arnold Schwarzenegger decidedtoteamupwithlong-timefriendJimLorimer.RecognizingthepowerofArnold’sname,thetwo decidedtorenametheMr. UniversetheArnold Classic. WhiletheMr.Olympia isstillthemostprestigioustitle,theArnold Classic draws larger crowdsbymakingthe eventa weekendextravaganzaofcontests,fitnessdemonstrationsandconferences.Theshowisheld everyspringinColumbus,Ohio.
Many of the smaller bodybuilding federations still use the old title names (the NABBA Mr. Universe being one) and most bodybuilders themselves still prefer the old names. There is just something mythical about being Mr. America or Mr. Universe that National or World Champion doesn’t carry.
MS. OLYMPIA: THE WOMEN ARRIVE
Women had always been associated with men’s bodybuilding but usually in an “eye- candy” role. Then in the late 1970s, Lisa Lyon arrived on the scene. Lyon demonstrated to women that they could use weight training to improve their health and appearance, without becoming too masculine. It wasn’t long before the sport of women’s bodybuilding became popular and female bodybuilders began making headlines alongside the men.

Six-time Ms. Olympia Cory Everson inspired millions of young women to hoist some iron.
Photo of Cory Everson
Thebiggestfemalestarofthe1980swasCoryEverson,who wontheMs.Olympiatitle everyyearfrom1984to1989.Corycombinedfemininitywithgoodmusclesizeanddefinition.Inmanyrespects,CorywastheArnold Schwarzeneggerofwomen’sbodybuilding–shehelpedbringfemalebodybuildingtothemasseswithherpersonality,books,videosandTVappearances.IfCoryEversonwastheArnoldofwomen’sbodybuildingthenLendaMurray wastheLeeHaney.With eightMs.Olympiatitlestohercredit, Lendatookfemalebodybuilding tothenextlevel.
As expected, it wasn’t long before women’s bodybuilding began turning into a “more is better” contest. Where men’s bodybuilding had had nearly three decades of drug-free competition (keeping in mind that anabolic steroids – the primary drugs used to build muscle mass – weren’t even synthesized until the late 1950s), it took the women just a few years to dive into the murky world of performance enhancement. Soon the lineup in a top female bodybuilding contests began resembling a men’s city championship! In fact, these days the great John Grimek or Steve Reeves wouldn’t stand a chance of winning theMs.Olympia contest!
Unlike men’s contests, where attendance was solid, women’s events started suffering. At the heart of the matter was that the vast majority of women didn’t want to look like the current generation of female bodybuilders. Men also did not find the massive physiques appealing to look at in a woman. In response to this, a new form of female competition emerged – fitness contests. Fitness contests require women to display strength and athletic agility with femininity.
If women’s fitness has a drawback it’s that the women who dominate tend to have gymnastic backgrounds. This is a big disadvantage to women with no such background because it’s very difficult to learn advanced tumbling routines as an adult (most of the best gymnasts have been practicing since childhood). To give women with no gymnastics background an option to compete, the female figure contest was created. Such events require no posing routines or tumbling runs – instead the contest is judged almost entirely on the contestants’ physical appearances just standing there and walking.
THE BRITISH INVASION
NosoonerhadLeeHaneycontemplatedretirementwhenthenextbodybuildingsuperstaremergedonthescene.Britain’sDorianYatespushedthesizebartoyetanotherlevelwhenhebeganhisconsecutiverunofsix Mr.Olympiatitlesin1992.Packing265poundsofstriated muscleonhisframe,Yates wasthelargest Mr.Olympiaever.LikeArnoldandHaney beforehim,hecompletely dominatedthe sport.Hewas alsothefirst Mr.OlympianotbasedintheUnitedStates.TrainingoutofTempleGyminBirmingham,England,Yatespreferredtokeepa lowprofileandlethisphysiquedothetalking!
Otherdominantbodybuildersofthe1990sincludedPaulDillett,LeePriest,ShawnRay,FlexWheeler,NasserElSonbaty,AaronBaker,VinceTaylor,ChrisCormier,Kevin LervoneandMilosSarcev.

Shawn Ray, one of the most popular bodybuilders ever.
Photo of Shawn Ray
BODYBUILDING MASTERS
There was a time that once an athlete retired, he or she pretty much faded into oblivion. But not anymore. Sports such as golf and tennis now have very lucrative masters divisions that rival the regular contest divisions. Tiger Woods may be the most famous golfer in the world, but the galleries are still packed when Jack Nicklaus, Gary Player and Arnold Palmer tee up.
Likewise such tennis greats as John McEnroe and Jimmy Connors can still draw a crowd. To keep bodybuilding consistent with other sports, the IFBB inserted a masters division in 1994. Featuring such stars as Robby Robinson, Ed Corney, Danny Padilla, Boyer Coe, Chris Dickerson, Lou Ferrigno and Bill Grant, the event was a huge hit with audiences for the first few years it ran. Unfortunately, declining sponsorships and a low amount of competitor numbers led to the contest being canceled after the 2003 event.
KING RONNIE
There was nothing special about the ninth place finisher of the 1997 Mr. Olympia. To most
intheaudience,RonnieColemanseemedtobeanotherjourneymanbodybuilderwhoseclaimtofamewouldbetomerelycrackthetopten.FewwouldhaveguessedthatRonniehadotherplans!Startingin1998,Ronnieranupanimpressiverecord-tyingeightMr.Olympiatitles.
Weighingbetween270and290poundsincontestshape,RonnieisdefinitelythelargestMr.Olympiainhistoryandisconsideredbymanytobethegreatest.RightupuntilhisdefeatbyJayCutleratthe2006Mr.Olympia,manypeoplestillbelievedthatRonniewouldwin10or12straightMr.Olympias.
AfterplacingsecondtoRonnieonfourdifferentoccasions,Jay Cutlerfinallydid what manyconsideredimpossiblebypreventingRonnieColemanfromwinninghisrecordninthMr.Olympiatitlein2006.
INTO THE FUTURE
With prize money for professional bodybuilding contests now in the hundreds of thousands of dollars, it’s not surprising that every year more and more hungry young bodybuilders vie for the sport’s top titles. Every year also brings larger and larger competitors, with the average weight of the Mr. Olympia winner increasing by about 10 pounds every decade. Just look at this timeline of comparisons:

1960s – Sergio Oliva: 230 pounds
1970s – Arnold Schwarzenegger: 240 pounds 1980s – Lee Haney: 250 pounds
1990s – Dorian Yates: 260 pounds
Present – Ronnie Coleman and Jay Cutler: 280+ pounds

Cityandstatecompetitors arenow steppingonstageweighing as much as ArnoldandSergio did at theirbest.Unless somenewstandardsareadopted(highlyunlikelygiventhebodybuildingpublic’s fascinationwithmass)thenit’sonlyamatteroftimebeforethefirst300-pounderisawardedthefamousSandowstatue.RonnieColemanwontheMr.Olympiaoneyearatjustunder290pounds–nearly100poundsmorethanFrankZane’s competitiveweightinthelate1970s.

Photo of Ronnie COleman by Irvin Gelb

1960s SERGIO OLIVA


1970s ARNOLD SCHWARZENEGGER

1980s LEE HANEY

1990s DORIAN YATES

2000s RONNIE COLEMAN

2008 JAY CUTLER
At over 300 pounds in the off-season and 274 in contest shape, Jay Cutler knows the meaning of the word “massive.”
WHY?
Sojustwhy are competitors weighinginheavierthan everbefore? Doesitmeanthat today’sbodybuildersaresimplytrainingharderthantheircounterparts?Probablynot.NoonetrainedharderthanArnoldandtherest ofthe gangattheoldGold’sGym inSanta Monica,Californiaduringtheearly1970s.However,today’sbodybuildersare probablymoreknowledgeablethantheirforerunners.Likemostsports,bodybuildinghasevolvedover thedecadesandtheolderpractitionerskeeppassingtheirtipsandsecretsontothenextgroupof hungrycompetitors.Theshelves oflocalbookstoresare piled highwithinformativebodybuildingbooks.Glanceatthemagazinestandandyou’llseedozensoftop-quality magazines,jampackedwiththelatestinformationontraining,nutritionandcompetition.Unlike inArnold’stime,today’syoungbodybuilderhasanabundanceofinformationathand.
Besides knowledge,anotherfactortoexplaintheincreaseinsizeissimplynumbers.Farmorepeoplearehoistingirontodaythan20or30yearsago.Thismakesitmorelikelythatapersonwithgoodmuscle-buildinggeneswillactuallydiscoverhisaptitudeinthegym.
A third explanation for why today’s competitors are heavier is nutritional supplementation.
Thirty years ago supplementation meant liver tablets, raw eggs and multivitamins. Today, bodybuilding supplement companies are worth billions of dollars. Moreover, supplements today offer bodybuilders hundreds of performance-enhancing products to choose from. From creatine and nitric oxide to glutamine and state-of-the-art whey protein, today’s bodybuilders have it far better than their counterparts did 30 or 40 years ago.
We’d be remiss if we left out the pharmacological aspect to modern bodybuilding. Since the late 1950s when Dianabol, the first anabolic steroid, was created, bodybuilders have been steadily increasing the dosages and numbers of performance-enhancing drugs. There are drugs to build muscle and strength, drugs to strip away body fat, drugs to increase energy, drugs to reduce recovery time, drugs to increase blood volume, and to top it all off, drugs to combat the side effects of all these drugs! While the top stars would probably still win without the pharmacology, they wouldn’t be as massive as they are without the chemical assistance.
Thanks to such bodybuilding icons as Steve Reeves, Arnold and Lou Ferrigno, bodybuilding is now one of the most popular sports in the world. In terms of numbers, it rivals football (soccer), volleyball and tennis. In addition, competitors now have access to thousands of books and articles on training and technique.
WhileIcan’tmakeanypromisesthatyou’llwinthenextMr.Olympia,Iamconfidentthatifyoutrainhard,eat cleanandmaintainahealthylifestyle, you’ll build abodythatwillbethe envyof everyone.Andwhoknows?Maybe,justmaybe,youare a future Mr.Olympiajustwaitingtobecomepartofhistory.Asyourisetofame,I’llbewithyoueverystepoftheway.


Photo of Fouad Abiad and Paul Lauzon by Paul Buceta

CHAPTER 1
The Sport of Bodybuilding
“I’m retiring from competition, but I’ll never stop bodybuilding.
It’s the greatest sport.”
–ArnoldSchwarzenegger,in1976,announcinghisretirementfromcompetition.Arnoldwastruetohisword,ashestillworksoutregularlyandlooksbetterthanvirtually everymalehalf hisage.
Itdoesn’treceivethesamecoverageassuchothermainstreamsportsasfootball,baseball and basketball, but by all definitions, bodybuilding is a sport. Compare bodybuilding to gymnastics and figure skating. Competitors in all three sports train hard, perform posing routines to music and demonstrate compulsory movements during competition. The rankings and placings in all three are determined by a panel of judges. The three sports are almost identical in organization, training and competition!
It took a long time for bodybuilding to become recognized as a legitimate sport, but thanks
to the efforts of individuals such as Arnold Schwarzenegger, Joe and Ben Weider and perhaps me, (to mention just a few), bodybuilding is now one of the world’s most popular sports. The top contests have prizes in the hundreds of thousands of dollars, and the Arnold Classic and Mr. Olympia contests receive regular TV coverage.
STEREOTYPES AND MYTHS
Most sports carry stereotypes and myths, but bodybuilding probably has more than any other. Bodybuilders put up with significant ridicule and false truths, whether from jealousy or ignorance, who knows? But as we’ll learn, most myths have no scientific basis – in fact, most myths fall into the same category as ghosts, UFOs and the Loch Ness monster. Let’s take a look at the most common bodybuilding myths.

The Posedown is always an exciting round for fans.
Photo by Garry Bartlett
IF YOU STOP TRAINING, IT ALL TURNS TO FAT
Out of all the false statements linked to bodybuilding, this is probably the most persistent.
As bodybuilding great Franco Columbu said in one of his books: the most vocal critics of bodybuilders are usually built like laboratory flasks!
Muscle cannot turn into fat any more than fat can turn into muscle. They are two completely different biological entities. Muscle is healthy, vibrant, living tissue, and in general the more of it you have, the healthier you are overall. Fat, however, merely sits there as a stored source of energy in case one day the food supply is cut off. If not burnt, the storage pile just gets larger. If fat could turn to muscle, we would have a lot of Mr. Olympias out there, given the rate of obesity in western society!
We’re not sure where this myth came from. It could be jealousy on the part of non- exercisers. Rather than pick up a barbell or go for a run, they sit back with their donuts and criticize those who take pride in keeping in shape. Of course, some bodybuilders and other strength athletes do gain weight as they get older or stop training. As we age, or as we lose muscle when we stop training, our metabolisms slow down and we don’t need as many calories to survive. Unfortunately, many do not adjust their caloric intakes accordingly. The end result is a buildup of fat, as it would be with anyone who consumes more food than their body needs. Football players and powerlifters are famous for this. During their competitive years, their huge
appetites match their high-energy workouts. Unfortunately, when they retire they neglect to alter their diet, so excess calories get deposited around the midsection.
All I can say is trust me, your muscles won’t turn to fat if you stop training. Assuming you adjust your caloric intake, you will simply lose the muscle tissue over time.
THEY’RE BIG, BUT NOT STRONG
Another myth based on ignorance. This myth is probably based on the fact that modern bodybuilders don’t have to demonstrate feats of strength at contests (unlike their counterparts decades ago). To most audience members, today’s bodybuilder simply steps onstage and flexes. Also, years ago, Olympic weightlifters and powerlifters would be seen on stage lifting heavy weights, but without the same degree of muscle mass as modern bodybuilders. Well, things have changed over the past couple of decades. Many powerlifters and Olympic lifters have physiques rivaling bodybuilders. And as for bodybuilders being weak – virtually the entire Mr. Olympia lineup can bench press 500+ pounds, curl 200+ pounds and squat 600+ pounds. Guys like Jay Cutler, Gustavo Badell, Ronnie Coleman, Mustafa Mohammad, Markus Ruhl and Toney Freemanwork out with poundage the average strong man couldn’t lift once, let alone for 10 reps or more! As we’ll see later in the book, there is a direct relationship between strength and size. The bigger your muscles, the stronger you’ll be. It also works the other way around; the stronger you are, the bigger you can build your muscles.
YOU’LL BE MUSCLE-BOUND
Howoftendoyouseesomebigbodybuilderplayinga“heavy”onTVorinamovie,barely abletomovehimself,whilesome150-poundmainactordancesaroundhimandkickshisass?!It rarely worksthatwayinreallife,Iassure you!Infact,bodybuildersareonaveragemoreflexiblethan non-bodybuilders,duetothenatureoftheir training. Butthanks toHollywood,peopleperceiveabodybuilderasbeingsomebrainlessdeadweightwhocan’tfightforhimself.Mostmusclesworkinpairs,andcontractingonemuscletendstostretchtheopposingmusclegroup.Unlessyoutrainwithpoortechnique andonly perform half movements,don’tworryaboutbecoming “musclebound.”
Ifyou’re stillworriedaboutincreased muscle masscausingreducedflexibility,looknofurtherthanprofessionalsportsteams.Foryears,coachesforbadetheirathletesfromgoingneartheweightroomforfearofreducingtheirflexibility.Howthingshavechanged!Virtuallyeveryprofessionalsportsteamhasastrength-trainingcoachthesedays.Boxersandhockey playersspendasmuchtimeintheweightliftinggymasintheringorontheice.
Finally,take a look atthe posingroutinesofcurrentstarsMelvinAnthonyandDexterJackson,and1990sstarFlexWheeler.Despitetheirmassivemusclesize,allthreebodybuilders demonstrateflexibilitythatrivalsgymnasts.Trustme–youwon’tbecomemuscle-boundfrombodybuilding.

David Henry’s excellent flexibility and massive muscle size.
Photo of David Henry by Garry Barttlet

Photo of Mark Alvisi by Alex Ardenti
BODYBUILDING IS GROSS!
This is not so much a myth as it is a matter of opinion. It is true that a large segment of the general public finds the extreme ripped bodybuilding physique a turn off. Well, the same could also be said for gross obesity, or even the average overweight guy. While most women probably won’t buckle at the knees at the sight of a 280-pound Mr. Olympia competitor, virtually all are very physically attracted to the muscular and balanced physiques in such magazines asReps!,Men’s Health, andMaximum Fitness. It is worth noting that most of the top Hollywood stars of the last 20 years (Arnold, Sylvester Stallone, Mark Wahlberg, Russell Crowe, The “Rock” and Matthew McConaughey, to name just a few) all sport great-looking physiques that women love. The fact that virtually all of these stars regularly take their shirts
off in their movies shows just how important it is for an actor to have a muscular and conditioned body.
Of course, no amount of persuasion will change the mind of someone who stubbornly refuses to see reality. Still, if it’s a choice between the soft pudgy look and the hard muscular look, the vast majority of women will choose the latter!
I DON’TWANTTOLOOKLIKEAMAN:AWOMEN’SPERSPECTIVE
Oneofthefirstthingspersonaltrainershearwhenthey startworking with womenisthe phrase“IfIliftweights,I’lllooklikeaguy!”Forthosewomenreadingthisbook,letmeassureyouthatyouwon’tsoonbestuntdoubling for Arnold Schwarzenegger.Femalebodychemistrysimplywon’t allow it.Theextremelymuscularphysiques youseein femalebodybuildingcontestsaretheresultofanabolic steroiduse(syntheticversionsofthemalehormonetestosterone)incombinationwithextremeweight training.Noamountofweight trainingwillmakeafemalebodylooklikea man’s.Itjustain’tgonnahappen!Whatyoucan expect, however,isincreasedstrength,increased muscletone,decreasedbodyfat,andareducedriskofosteoporosis.Thereisnothingbetterafemalecoulddoforherphysiquethantoweight train.

CHAPTER 2
Gym Safety and Etiquette
“I told them the rules of my gym were strictly enforced. I read all the rules to them and explained that we didn’t tolerate the breaking or even bending of the rules, and that we terminated many members for various infractions.”
– Preston Rendell, Natural USA champion and gym owner
Beforedivingintotheactualtrainingprinciplesandtechniquesthatencompassthesport of bodybuilding, a discussion on safety and proper gym etiquette is required. This book has been written with your safety in mind. If you follow my directions properly, you should never experience an injury or life-threatening situation while training in the gym. But there is only so much I can tell you; ultimately your safety and conduct is in your own hands. Most gyms have the primary safety rules posted on the walls. Some of these rules are for safety, others for hygiene, others revolve around common courtesy. Please do your best to follow them. Here are the top rules for safety and gym etiquette:
“Manyare guiltyof complacencywhenitcomes toaproperwarmup–evenme.Now thatI
amgettingbacktobasics I urgeyoutodothesame.Don’tletaninjuryputyouatadisadvantageanddelayyourgains.Byplanningaheadandtakingthetimetoadequately preparefortrainingyouwon’tneedtotaketimeoff.”
– John Rodrigues,MuscleMag Internationalcontributor
ALWAYS WARM UP
Thevastmajorityofinjuriesarecausedwhenpeopledive right into theirmaximumpoundagebefore their muscles are properlywarmedup.Thinkofyourmuscles as elasticbands.Elasticbandslosetheirflexibilitywhencooled.Conversely,they’llstretchbetterwhenwarmed.Musclesbehaveinasimilarmanner.Doashort5-to10-minutecardiosessiontowarmupthebodyingeneralanda few lightwarmupsetsforeachofthemusclesyouplantotrainthatday.Mostimportantly,never,everstartaworkoutwithyourheaviestweight!
WHERE POSSIBLE, USE A SPOTTER
Forthosenotfamiliarwiththeterm,aspotterisafriend,partner,orstrangerforthatmatter, whostandsbehindyouonexercisesthatcould potentially leaveyoutrappedundera barbell. Peoplehavebeen found deadintheirbasements,a barbell loadedwithacoupleof hundredpoundstrappedacrosstheirnecks.Exercisessuchassquatsandbenchpressesshouldnotbe
performedusingheavyweightunlessyou haveatrustedspotterbehindyou.Youprobably won’tneedaspotteronmost machine exercises as they’re usuallydesignedwithsafetyin mind(theSmithmachinebeingapossibleexception).Likewise,dumbellsaresafeatanyweight astheycanbeeasilydroppedifyourun into trouble.

Photo of Pete Ciccone by Ralph DeHaan
USE COLLARS ON YOUR BARBELL EXERCISES
You can think of collars as bolts or pins that lock the weight plates on the ends of a barbell as you lift and lower. Even with the best technique, you will normally have a slight tilt to the bar, at least during one part of any given exercise. If the bar tilts too much, the plates may slide off that side and then the bar will violently fall in the opposite direction (since that end is now heavier).
Depending on the weight and exercise, you could potentially break a wrist, or worse. For the sake of a few extra seconds, put a set of collars on the bar.
WHEN NECESSARY, USE A WEIGHTLIFTING BELT
You can consider a weightlifting belt as your shin guard or baseball glove. Other sports have protective gear, so why not bodybuilding? Certain exercises place tremendous stress on the spine. A wide (four to six inches) piece of leather will protect your lower back on such exercises as squats, deadlifts, and various pressing and rowing movements. However, don’t
use the belt on all exercises, or even on your light warmup sets – if you become dependent on it your lower back muscles will never strengthen. The belt should be used only as a protection device on risky exercises.
RETURN YOUR WEIGHTS TO THEIR PROPER RACKS
Nothing is more annoying than having to look all over the gym for a set of dumbells for your next set, except maybe when you have to take five minutes to strip a couple of hundred pounds off a leg press machine before you can use it. Putting back all the plates and dumbells ensures that other gym members won’t have to waste time looking around the gym for them. There is also a more practical reason for putting your weights away – safety. Having weight plates or dumbells all over the floor is an accident waiting to happen. Someone could easily trip and injure themselves. Most gym employees will enforce this rule, but why wait to be told?
You’re not a child anymore. Please take it upon yourself to clean up after your workout.
NEVER BE AFRAID TO ASK FOR ADVICE
As comprehensive as this book is, there will be times when you’re unsure of an exercise.
Most gym instructors are certified and know their stuff. Take advantage of their expertise anytime you have a bodybuilding-related question. If an instructor is not available, study some of the regular members. It won’t be long before you spot who the experienced trainers are.
Usuallyallittakesisoneglance,butdon’tgobysizealone–someaverage-sizedindividuals knowmoreaboutbodybuildingthanthe250-pounders.Watchforthosewithstricttechnique andconfidence.
GOOD TECHNIQUE IS SUPERIOR
Performalltheexercisesusingproperform.Whilethereareafewadvancedbodybuildingtechniquesthatinvolvewhatcouldbetermed“loosetraining,”ingeneralusingstrictstyleisthebestwaytotrain,especiallyatthebeginnerorintermediatelevels.Itpreventsinjuriesandwillprovidethemost musclegainsfromyourtraining.
USE WEIGHT SUPPORTS AND RACKS WHERE NECESSARY
Most exercises can be performed with just the barbells or dumbells themselves. There are, however, a few that could leave you in a dangerous situation if you were to lose control. Two examples are the bench press and squat. At some point, everyone will attempt an extra rep on one of these exercises and fail. A proper squat or bench press rack has a series of pins or supports arranged at different levels to catch the weight if you can’t return it to the starting position. Besides, it doesn’t look cool when your face is lobster-red and your eyes are bulging out of your head because a couple of hundred pounds is lying across your spine or neck, so use the racks!
WIPE DOWN YOUR BENCH AFTER USE
Human sweat carries hundreds of germs. It’s pretty disgusting to go to a bench or machine and see a layer of someone else’s sweat dripping all over it! Most gyms have towels or paper towels available for wiping down equipment. Take a few seconds to wipe off your sweat when you’re finished with that bench or piece of equipment. Laying your towel down before using the bench is also a great idea.
WEAR THE PROPER TRAINING ATTIRE
Some gyms can be very strict about attire, but most large fitness centers will leave it up to the members. If you’re training in the summer and your gym is not air conditioned, wear something light, such as a T-shirt and pair of shorts. Conversely, if your gym is on the cool side, keep a sweatshirt on until your muscles are fully warmed up. In terms of footwear, always have a good pair of sneakers. Many exercises will place a great deal of stress on your ankles and you’ll need solid support to protect the small muscles and bones in this region. Besides, a weight plate could slip out of your hand as you’re putting it on the bar or weight rack. It would be great to have more between your foot and the plate than a sock!
NEVER STOP LEARNING
Thefactthatyou’re reading thisbookisastart.Asinmostsports, successinbodybuildingwillrequiretheapplicationof newknowledge. Don’tjustlearn a few exercisesandthinkyouknowitall.EventhereigningMr.Olympiaiscontinuallylearninghowtogetthemostoutofhistrainingorhowtoimprovehisdiet.Moreknowledgewillnotonlyimproveyourhealthandphysique,itwillalsohelppreventinjury.Mostinjuriesarenotcausedbyliftingtoomuch weight,butby usingimpropertechnique–whetherfromignoranceor stupidity.Every monthMuscleMagInternationalhitsthe store shelves.Eachissueisloadedwiththelatestpertinent informationontraining, nutrition,andsupplementation.Evenbetter– takeoutasubscription!Gettingasubscriptionmeansyou’reguaranteedtoalwaysbeinformed!
EVEN THE GREATEST SEEK MEDICAL ADVICE!
No matter what shape you think you are in, we strongly urge you to get a physical. A physical will give you an indication of how physically conditioned you are, and you will discover any concerns you should be aware of. Your doctor will likely send you for some blood work. This is routine and will be a quick and relatively painless procedure. Getting your cholesterol and liver enzyme levels checked is the first step in determining how healthy you are. You should also get a physical stress test.
“Hey,youwanttoworkupasweat.Goodforyou.Justdon’texpectmetobethrilledaboutdoingthebackstrokeinthepondyou’vejustmadewhenit’smyturntousethebench.”
–Tom Schreck,MuscleMag Internationalcontributor

CHAPTER 3
Great Expectations
“Oddly enough, before he began training he showed no signs of his eventual supremacy in competitive bodybuilding. He was thin and by anyone’s standards quite average looking, yet he went on to redefine the limits of freaky musculature.”
–NelsonMontana,MuscleMagInternationalcontributor,commentingonhowaveragesix-timeMr.Olympia,DorianYates,lookedbeforehestartedtraining.
Unlikemostsports,wheretrainingtendstobegeneralizedforeveryone,
bodybuilding programs can be tailored for an individual’s genetic build and goals. If you’re like most iron pumpers, improving your overall shape, appearance and health will be your primary goals. But as you begin seeing changes in your physique, you will start to feel great about how you look. Compliments and encouragement will begin to flood in. If you have the right genetics (more on that in a moment), train consistently and eat clean, there’s a good chance you’ll start seriously considering competing in a bodybuilding contest.
For other readers, perhaps your bodybuilding training will primarily be used to increase your performance in other sports. Athletes from wrestlers to boxers to tennis players and sprinters use bodybuilding exercises to reduce the risk of injury and improve their overall performance.
GENETICS – BLAME YOUR ANCESTORS
Change your exercises? Great. Alter your training schedule? Good idea. Tighten your eating practices or switch supplement brands? Go ahead! You can even change the color of your hair or skin. But there is nothing, absolutely nothing, you can do to alter your genes. From the moment of conception your DNA blueprint has been set and cannot be changed. Within a few months after you begin training you will quickly discover that certain muscle groups respond better than others. You may even notice that one side grows slightly faster than the other. Also, your chest may grow by simply looking at a barbell, while your back has to be pounded into growth.
“Nomatterhowgeneticallygiftedyouare,itisunrealistictoexpecttolookliketheprosinourmagazinewithinafewmonths’time.Muscleslikethattakeyearsofhardworkandpropernutritiontodevelop.”
    • EditorsofMuscleMagInternational

Photo of Darrem Charles by Irvin Gelb
Many bodybuilders have to accept that they have weak bodyparts. However, acceptance doesn’t equate to giving up. It took Arnold Schwarzenegger over 10 years to bring his legs – his calves in particular – up to the superior level of his upper body. Don’t let race influence your mindset either. While African Americans are generally considered to have poor genetics
whenitcomestobuildingcalves,someofthegreatestcalvesofalltimebelongtosuchAfrican AmericanbodybuildersasRonnieColeman,ChrisDickerson,VinceTaylorandDexterJackson.
Everyone is different genetically. Just take a glance at the lineup of the most recent Mr. Olympia. Few bodybuilders can compare their front double biceps with Ronnie Coleman. Jay Cutler has brought his back up to the point that other bodybuilders pale in comparison in back shots. Lee Priest has more muscle on his 5‘4” frame than many bodybuilders who are a foot taller. And while few would refer to Lee as symmetrical, or aesthetically pleasing, you can’t deny that he has one awesome physique. Conversely, Dexter Jackson has that Greek statue look. Even among these greats we have incredible diversity. Arnold Schwarzenegger’s single double biceps pose (on the cover of his bookEducation of a Bodybuilder) has few equals.
Franco Columbu’s rear lat spread has yet to be duplicated. And when it comes to legs – Tom Platz was in a class by himself.
Geneticsisthestudyofhowtraits arepassedfromonegenerationtothenext.Whenrelativessayyou haveyourmom’seyes,oryourdad’shair,theyaren’t tryingtoembarrassyou–theyare noticing inheritedphysicalcharacteristics.Plentyof physical andpersonality traits becomemoreandmorevisible asweage– somegood,somebad.Forexample,cancercan“run”insomefamilies.Itdoesn’tmeanthatyou’lldefinitelygetcancer,butyouwillhaveahigherriskofdevelopingitthansomeonewhosefamilyhasnohistoryofcancer.
GENETIC MARKER – BONE SIZE
Generallyspeaking,thereisadirectrelationshipbetweenskeletonsizeandmusclemass.A small-bonedindividualwillhavefarmoredifficultydevelopingthesamedegreeofmusclesize as a larger-boned individual. Aflipthrougha recentcopyofMuscleMagInternationalwillconfirmthis.Theremaybea20-or30-pounddifferenceinweightbetweentwobodybuildersofthesameheight.Numerousbodybuildingauthoritieshavesuggestedthatoneofthebestpredictorsofeventualarm sizeiswrist circumference.Generallyspeaking,youcan expecttobuildyourupperarmstoabout10inches largerthanyourwrist size. Keepin mindthatthisisadultwristsize,notteenagewristsize.Ifyou’reinyourearlytomidteensyoustillhavemany yearsofgrowthaheadofyou,sodon’tletaseven-inchwristdepressyou!Bythetimeyou’reinyourearly 20s,it maybenineorteninchesinsize.Andevenif itdoesmaxoutatsevenoreightinches,youcould stilldeveloplargeupperarms. A classicexampleofthisisthegreat FrenchbodybuilderandPumpingIronstar,SergeNubret,whobuilt20+incharmswithwrists measuringjustseveninches.
Ishouldaddthatthereisanadvantagetohavingsmallbonesandjoints.Nothinglooksas impressiveaslarge,fullmusclesseparatedbysmalljoints.Extremelylarge-bonedbodybuildersmayhavemoremusclemass,buttheyoftenappearblockyand chunky.Small-boned individualstendtoexhibitfarbetterproportionsandsymmetry.SuperstarFlexWheelerbuilt what manyconsideredthegreatestphysiqueofalltimeand yet hadamedium-sizedbonestructureatbest.
“Themagicthatisbroughtaboutbyweight trainingneverceasestoamazeme.I’veseenfatguysloseall their flabandbecomerippedtoshreds. Conversely,I’veseenguyssothinthattheyhadtomovearoundintheshowertogetwetwhopackedonsomuchmusclethatthey
became in-demand subjects for the various bodybuilding mags.”
    • EditorialinMuscleMagInternational,discussinghowapersoncantotallychangehisphysique throughweighttraining.

Photo of Flex Wheeler by Robert Kennedy
NUMBER OF MUSCLE CELLS
As youare probably aware, muscles are madeup ofsmallersubunitscalled musclecells(morecommonlycalled muscle fibers).Itwasoncebelievedthatindividuals werebornwithafixednumberofmusclecellsandthatweighttrainingsimplyenlargedthem.Therefore,apersonwith100millioncellsina given muscle would potentiallybeabletobuildmoresizethan someonewith50millioncells.Weallknowguyswhowalkinto agymwithmusculararmsalthough theyhave neverlifteda barbellintheir lives. Such lucky individuals probablyhaveanoverabundanceofmusclefibersintheirarms–yetanotherblessingofgoodgenetics!
These are the guys who could one day grace the pages ofMuscleMag International– assuming they train hard and eat plenty of clean food.
But as with wrist size, don’t let this genetic variable curtail your hopes and dreams. Since the first edition of this book was written over 10 years ago, research has determined that weight training may be able to split muscle fibers, which can then enlarge.
HORMONALLY CHARGED
A third variable that can influence muscle size is hormone levels, testosterone in particular.
I’ll be saying more on hormones in the chapter on biology. Suffice it to say, individuals with naturally higher levels of the male hormone testosterone will probably build more muscle mass than someone with lower levels. Higher testosterone is one of the primary reasons that men on average are bigger and stronger than women.
Besides the physical advantages bestowed by testosterone, there is a psychological component. Higher testosterone levels have been linked to increased aggression levels (one reason why prison populations tend to be dominated by guys with high testosterone levels). Guys with super-charged hormone systems don’t just work out with weights, they assault them! They can train for endless hours with energy and strength to spare. As expected, the greater the training intensity, the greater the increase in muscle strength and size.
But again, don’t just give in to genetics. Research indicates that natural testosterone levels can be elevated by doing basic multi-joint movements (called compound exercises) such as squats, deadlifts and bench presses. This is the reason why guys who do a lot of the heavy basic barbell exercises are much bigger and stronger than the guys who do a lot of machine and isolation movements.
A FINAL WORD
You’ve learned now that there is a genetic limit to how big and strong you’ll get. One piece of potentially depressing news is that no matter how intensely you train, how clean you’re eating, or how many drugs you take, you’ll still have a difficult time making it to the Mr.
Olympia stage. If your natural bone structure dictates 170 pounds, then building a 250-pound ripped body is going to be a challenge. However, everyone – and we mean everyone – can make tremendous gains in strength and size. Don’t let anyone tell you otherwise! And you know what else? Who are we to say you’ll never make it the Mr. Olympia stage without the right genetics?! Some of the top bodybuilders of all time won or came close to winning the Sandow statue without perfect genetics. There was nothing in the early pictures of guys like
Franco Columbu, Frank Zane, Dexter Jackson, Dorian Yates or Lee Labrada to suggest bodybuilding superstardom. But they ultimately said: “To hell with genetics!” and went on to build incredible physiques. And so can you!

Photo of Mark Erpelding by Alex Ardenti
CHAPTER 4
Al Shapes and Sizes
“When theshortermanbuildsquadsthatmeasure25to28inchesaround,they’lllookastonishingly thickandmuscular. A6‘4”manwiththe samequadsizemightbelabeled‘chickenlegs’inbodybuildingcircles.”
–RonHarris, regularMuscleMagInternationalcontributor, commenting on howgeneticsplaysa roleinabodybuilder’sappearance.
Thenexttimeyou’reinthegym,oratashoppingmallforthatmatter,takeaclose
look at all the different body shapes and sizes. Although the general human population may seem extremely diverse, it’s possible to group people according to common traits, the most common being skinny, fat and muscular. Probably the most popular method for classifying body types is Dr. William Sheldon’s three-category somatotype system. Sheldon photographed over 46,000 men and women and discovered 88 distinct categories he called somatotypes. To keep things simple, he grouped all 88 into three major categories: endomorph, ectomorph and mesomorph.
Endomorphs tend to have more fat cells and large bones, and are usually short to medium in height. While building muscle is usually not a problem, losing body fat is. This is the most difficult group to classify. The person may truly be an endomorph, but he or she could also be an ectomorph or mesomorph who is simply eating too much and doing little or no exercise.
Ectomorphs are often called “skinny” and tend to have long thin bones. Ectomorphs are lucky because they don’t easily gain body fat. However, they have a difficult time building muscle and have to fight significantly for every ounce of muscle they gain.
Mesomorphs are the most blessed when it comes to bodybuilding. They usually have large bones and have no problem building muscle mass. Some mesomorphs gain fat easily, while others do not. Most of the competitors you see on stage at the Mr. Olympia contest are pure mesomorphs or mesomorphs blended with characteristics of one of the other two.
Few individuals fit precisely into any one of these categories – most are combinations of all three. To illustrate this, Sheldon created a scale to rank the dominance of each somatotype within each person. He came up with a scale that gives each somatotype a value from 1 to 7 with 7 being most dominant. For example, a person of ectomorphic 1, mesomorphic 5, and endomorphic 4, would be an endo-mesomorph. This person would gain muscle easily, but
would alsohavetroublegettinglean for a competition. Conversely, an ectomorphic5,mesomorphic3,andendomorphic1,wouldbeecto-mesomorphic.Forthisindividual,losingfat wouldnotbea problem,butgaining musclewould.


ECTOMORPHS
Illustration by Eric Blais
Since ectomorphs areprimarilyconcernedwithgaining musclemass,Isuggesttheykeep their workoutsshort.Thevastmajorityofexercisesshouldbecompoundinnature(i.e.involvingmorethanonejointandmusclegroup) andperformed fornomorethansixtoeightsetsintotal. Since losing fatisnotreallya problem, ectomorphs can take longrestsbetweensets–atleastonetotwominutes.Cardioshouldalsobekepttoaminimum(nomorethantwoorthree20-minutesessionsperweek)becauseanyexcess calorieswillbeusedfor building muscletissue, notfor buildingbodyfat. Acoupleofcardiosessionswillkeeptheheartandlungsinshapewithout interferingwithrecovery.Whenitcomestonutrition, ectomorphs aretheluckiestofthethreesomatotypesbecausetheycan eatjustaboutanything and getawaywithit.However,optimalmuscleisbuiltwithoptimalnutrition.You’llneedproteinforbuilding muscletissueandcarbohydratestosupplyenergy.Don’tforgetgoodfatseither,astheyhelp
with the recovery process as well as helping to maintain overall health.
ENDOMORPHS
Since they tend to gain fat easily, endomorphs should keep between-set rests to a minimum (about 20 to 30 seconds). As they gain muscle fairly easily, endomorphs can perform a combination of compound and isolation (single-joint – one-muscle) exercises. Cardio will play just as important a role for endomorphs as weight training, so a minimum of three 30-minute sessions should be performed per week, and you could easily go up to five or six sessions of 45 minutes. Adding in outdoor exercises such as cycling, hiking and tennis would also be a good idea.

Photo by (Left to right) Robert Reiff, Irvin Gelb, Robert Reiff
Endomorphs will need to pay strict attention to their diets. Endomorphs are in many respects opposite to ectomorphs, and that means they store fat easily. All junk food will need to be avoided, especially deep-fried foods and simple sugars (i.e. fries, cakes, candies and most desserts).
MESOMORPHS
During World War II the bomber pilots had a “club” they referred to as the “lucky bastards club.” To qualify for induction, a bomber crew had to survive between 25 and 35 missions (depending upon the year) over Germany. Well, mesomorphs are the lucky bastards of the bodybuilding world! They build the most muscle tissue of all three somatotypes and can drop their body fat levels as low as ectomorphs, provided they eat and train properly. Mesomorphs have such fast recovery systems that they can endure very intense training sessions. They don’t have to be as strict as endomorphs with their diets. However, to maximize their muscle
gains they should eat highly nutritious meals containing good sources of protein, fresh fruits, vegetables and healthy fats.

Photos by (Left to right) Irvin Gelb, Alex Ardenti, Robert Reiff
SO WHAT AM I?
You’re probably wondering by now which somatotype classification best describes your body. As you have discovered, classifying your body type does play a role in your eating and training. But let’s face it – there is far more to bodybuilding than a grab bag of DNA!
Dedication, passion, solid nutrition and strong training play the largest roles in building a great physique. Remember: the greatest genetics in the world are useless if you don’t train consistently and eat clean.
If you really want to label your body type, start by glancing in the mirror. Do you have nice wide shoulders that seemingly touch both sides of a doorframe, or are they narrow and sloped? Do you have large bones and joints, or are they small and frail? Consider your diet. Do you gain fat easily, or can you eat junk food every day and not gain an ounce, or something in between?
Although this book is primarily focused on bodybuilding, you can use body typing to help you choose sports and types of training. This doesn’t mean that you avoid sports that are unsuited to your body type. It just helps you pick the sports or training that you may have more ‘natural’ success in. The following table lists common sports and the somatotypes that tend to dominate each. Keep in mind that I’m talking success at a very high level here. There are ectomorphs that make good wrestlers, and some great basketball players are more
mesomorphic. Also, remember that one person is rarely a strict endomorph, mesomorph or ectomorph. Most people are a blend.
ENDOMORPH	MESOMORPH	ECTOMORPH
    • Wrestling	•Judo	• Highjumping
    • Football	•Sprinting	•Triathlon
    • Powerlifting	•Swimming	•Basketball
    • Softball	•Rugby	•Volleyball
    • Bodybuilding	•Bodybuilding	•Marathonrunning
While anyone can be a bodybuilder, an ectomorph would have a difficult time doing well in competition. If you are an ectomorph, however, you can still build your body to a great degree, look amazing, feel great and perhaps get involved in personal training. Champion bodybuilders are normally mesomorphs and occasionally lean more to the endomorph category. Dorian Yates, Ronnie Coleman and Jay Cutler are primarily mesomorphs, but also have endomorph characteristics (all three can weigh 30 or 40 pounds or more above their competition weight during off-season). Frank Zane is mainly mesomorph, but with ectomorph characteristics.
Markus RuhlandMustafaMohammad couldbedescribedas endo-mesomorphsormeso-endomorphs, depending on perspective.Bothhaveincredible muscle massbutalsotendtocarry excess weight duringtheoff-season.Eventhegreat Arnold Schwarzeneggerwasn’tapuremesomorph,withhis tallframeandlonglimbs.Infact,Arnoldhascharacteristics fromallthreesomatotypes.
CONCLUSION
Howgeneticsrelatesto bodybuildingisa complicated topic.Youwillneverreallyknowyourgenetichold untilyoustarttraining,and even thenyou’llneverreachyourmaximumgeneticpotential.GuyslikeArnold,LeeHaney,DorianYatesandRonnieColeman,havecomeclose,butallhaveareastheycan (orcould)improveupon.Also,individualswithseemingly inferiorgeneticsdogoontowintopbodybuildingtitles.Conversely,otherswhoweretoutedtobethenext“Arnold”disappearedafterafewshortyears.
Someofyouwillfindyourpotentialforbodybuildingisaverage.Someofyouwillhavefantasticcharacteristicssuchasgoodsize, greatstrengthandafastrecoverysystem.At thesametime,you’llalsohavesomeless-than-optimaltraitslikepoorsymmetryandaninabilitytogetreallydefinedand“hard.”In termsofbodyparts,youmaybeabletocompareyourlegswithstateandnational champions,yetyourarmsandchestcould barelymakeittothecity level.Youmayhaveoutstandinggeneticswhichenableyoutoachievesuccessinotherareas,suchasyourjob,butthosesame traitsmaypreventyoufrom trainingconsistently.Oryoumightbepronetofrequentinjuries,tendonitisorweakjoints.
So let’ssaythatafter a few yearsoftraining,youassessyourpotentialas lessthanoutstanding.Shouldyougiveuporcutback?Noway!Foronething,yourentireassessmentmightbewrong. How manypotentialMr.Olympiasgaveupbecausethey or someoneelsethoughttheyhadnofutureinthesport?Tons,weassureyou!Ifyougiveuptoosoon,avital partofyourlifewilldisappear.Yourhealthwillsuffer,yoursociallifewillbecomereduced,and
perhaps most importantly, you’ll never know just how far you could have gone.
Ifyoustillthinkthatyourpotentialislimitedinsomeway,thefollowingguidelineswillhelpyou honestlyassessit.Anddon’t besurprisedifyoudiscover thatyouwere wrongand thatyou haveunlimitedpotential!
Don’tmakebodybuildingyourentirelife.Ofallthebodybuilderstrainingworldwide,onlya smallpercentagewillmaketheirlivingfromthe sport.Eventhen,mostofwhattheymakecomes from seminarsandposingexhibitions,notprizemoney. There’s probablynothingwrongwithbeingobsessedwithbodybuilding,butdon’tletthataddiction keepyoufrom enjoyingotheraspectsoflife.Ifyoulovereadingaboutnutritionandanatomythengreat.
Why not invest some of that energy into doing a personal-training course or nutrition degree? Completing some sort of education degree will not only help your bodybuilding, but also lead to greater financial rewards down the road.
“Body-typetrainingisimportantforabodybuilder,especiallyinthebeginningandintermediatestages.Ifthewrongapproachisused,theliftercanactuallyhinderhisprogress insteadofpromotingit.”
– Dwayne Hines II,MuscleMag Internationalcontributor and author
Don’t overtrain. Even though I’ll discuss this in much more depth in a later chapter, a few words are needed now. You may love training, but the body can only endure so much before it reaches the point at which it can’t fully recover between workouts. For the average person (who’s not chemically enhanced!) three or four 45-to 60-minute workouts are more than adequate. As you’ll learn later, it’s better to undertrain than overtrain.
Mix it up. Unless your training routine keeps consistently bringing you results, change it up every four to six weeks. The body adapts very quickly, and often a lack of progress is not so much a case of limited genetics as a lack of training variety.
Avoid drugs. While later in the book I’ll be diving into the murky world of bodybuilding pharmacology, let’s say right now that all the steroids in the world won’t take you to the Mr. Olympia stage if you don’t train hard, eat clean, and have the right genetics and the right attitude.
Learnasmuchasyoucan.Evenifyourgeneticsarelimited,yourpotentialtolearnneveris. Readandabsorbeverythingaboutbodybuildingthatyoucangetyourhandson.Thisbookisastart,butthere are lotsofothers.Every month dozensofbodybuildingmagazines hitthestands,eachpackedwithtraining, nutrition,supplementationandrecovery articles.Youdon’t needtobuythemall,but oneortwo a month won’t breakyour budgetandwillallowyoutolearnamonumentalamount.Mostbodybuildershaveasmalllibraryofbooksandmagazinesintheirdens!A quickflipthrough onebefore a workoutisboundtogetthetraining juicesflowingandprovide importanttips.

Train aggressively – but also wisely. Photo of Ronny Rockel by Alex Ardenti
CHAPTER 5
DoYouHave What ItTakes?
“What the hell are you waiting for? Do you know that the number-one killer in America is heart disease? While you sit there considering whether or not to do anything about it, you are putting yourself more at risk.”
–FrankSepe,regularMuscleMagInternationalcolumnist,respondingtoanoverweightreader’squestionaboutwhetherheshouldstartexercising.
Whilemostreaderswillbecontentbuildingagreat-lookingphysiqueforitsown
sake,ormaybewithenteringalocalbodybuildingcompetition,afewofyoumaybeinterestedindethroningthecurrent Mr.Olympia!GregZulak,formerMuscleMagInternationaleditorandcurrentcontributor,oncecompiledalistofphysicalandmentalcharacteristicsnecessarytoreachthe topinour sport.Nearlyevery competitor attheinternational, amateurandpro levelspossessjustaboutallofthesecharacteristics.Seehowyoustackup.
STRUCTURE AND FRAME
Theidealstructurefor a competitivebodybuilderiswhat’s calledthe“X-frame.”This means abonestructurewith wideshoulders,narrowhips,biggerlegsanda great V-taper. BodybuildinggreatslikeRonnieColeman,MustafaMohammad,JayCutler,GustavoBadell, VictorMartinezandDennisJames,allhaveextremelywideshoulders.Andwhilenonewillbeaccusedofhavingsmallhips,theyallhavehugethighsandlatstobalancethesymmetryoftheir“X.”BodybuildersfromthepastwhosebodiesexemplifiedtheX-frameincludeArnold,SergioOliva,LeeHaney,BillPearl,SteveReeves,RegParkandSergeNubret.
MUSCLE SHAPE
Despite what some magazine articles may claim, you can’t really change a muscle’s shape. Muscle shape is primarily genetic. Therefore, the best physiques tend to have muscles that already possess the right shape, and training simply enlarges the muscle. The best shapes are high, peaked biceps; long, full thighs; small, tight abdominals; low attaching and wide back muscles (primarily the lats); full shoulders with all three heads clearly developed and visible; full, diamond-shaped calves; and horseshoe-shaped triceps.
JOINT SIZE
Although bigger joints tend to mean more potential muscle mass, nothing looks as good as
largemusclesonsmalltomedium-sizedjoints.GreatexamplesofthisincludeSergeNubret,FlexWheelerandDexterJackson.
MUSCLE SIZE AND MASS
While hardness and structure are relevant, bodybuilding is about muscles – strong, massive, powerful muscles! Granted, size is often related to height and bone structure, but few pro bodybuilders or top amateurs weigh less than 200 pounds in contest shape. Nearly every top bodybuilder has greater than 20-inch arms, 50-inch chest, 20-inch calves and 28-inch thighs. Competitors who possess this size in addition to an ultra-shredded look will usually place at or near the top.

Rest between sets to regain your strength.
Photo ofJoelStubbsbyRobertReiff
SYMMETRY,BALANCEANDPROPORTION
It’s not enough to just have huge muscles; the muscle mass must be evenly spread over the body. From top to bottom and side to side, your body must be evenly balanced and proportioned. Your calves should not be noticeably larger or smaller than your neck or arms; your chest should not dwarf your back; your upper body should not make your legs look like stilts. Your ultimate goal is to have your body resemble a Greek statue. If you want to see what ideal proportion looks like, take a look at Dexter Jackson.
LONG MUSCLE BELLIES AND FULL MUSCLE INSERTIONS
As with joint size and muscle shape, these features are primarily dependent on your genetics. If you watch a bodybuilding contest or look at pictures, you’ll notice that some competitors have muscles that run the full length of their bones, while others have noticeable gaps between the joint and the muscle belly. The biceps and triceps show great variation in this respect, and “high” lats and calves are not as coveted as “low” versions – in other words, it’s preferable to have calves and lats with low insertions.
MUSCULAR DEFINITION
There was a time when the bodybuilder with the largest muscles would probably win any given contest, but not anymore. Today, bodybuilders are expected to carry as little body fat as possible. If your muscles don’t display striations and cross-striations, you can kiss the winner’s trophy goodbye! While genetics do play a role in achieving that “ripped” look, the primary variables for developing muscular definition are diet and cardio.
VASCULARITY
Vascularity refers to how well the veins stand out in bas-relief on your body. On some bodybuilders the veins will be closer to the surface, while on others they will be deeper. Vascularity is also related to body fat – the less fat on the body, the more the veins will stand out. Some bodybuilders have great vascularity year round, while others’ veins won’t start showing until the weeks leading up to a contest.
MUSCLE SEPARATION
As the term suggests, muscle separation refers to how well muscles are clearly separated from one another. It also refers to how clear the subunits of the muscles stand out from one another. For example, on some bodybuilders you can see the dividing line between both biceps heads. Having all four quadriceps heads separated is a must these days. The two pectoral (chest) muscles should be separated by a clear line, straight up the middle. To be really competitive, your muscles should not appear as one large lump of mass. Muscle separation is one of those areas where smaller bodybuilders can hold their own, and often beat larger opponents.
MUSCLE DENSITY
You can tell the bodybuilders who blow their muscles up quickly with drugs and lift light weight for high-rep sets. They don’t have that powerful, rugged look about them. Instead, they appear almost artifical. Only years of heavy training will give muscles that “dense” look.
HIGH ENERGY LEVELS
Building a good-looking physique takes at least a few months. A great one will require an investment of years of high-intensity workouts. Only those with the stamina and energy to endure such physical exertion will survive. A typical champion bodybuilder will train very hard, one to two hours a day, four to six days a week. When you add in the four to six cardio sessions, you can see why this training is not for the lazy!



NATURAL STRENGTH
With one or two possible exceptions, all today’s top bodybuilding stars are immensely strong. Guys like Jay Cutler, Ronnie Coleman, Mat DuVal and Mustafa Mohammad can each bench press over 400 pounds, squat over 500 pounds and barbell curl in excess of 200 pounds. If you find yourself holding your own with the strongest guys in your gym after a few months of training, you probably have the strength needed to build a large, muscular physique.
Training will make you stronger, but those possessing natural strength from day one will usually progress the farthest in the sport.
A QUICK METABOLISM
One of the absolute musts of bodybuilding. A great-looking physique means being able to eat a lot of nutritious food and have the calories turned into muscle tissue, not fat. Some bodybuilders can eat in excess of 5,000 calories per day and still keep a six-pack set of abdominals. Others will get fat on 2,000 calories.
HIGHPAINTHRESHOLD
Weighttraining,especiallythetyperequiredtobuildalarge,muscularphysique,ispainful attimes.Most,ifnotall,yoursetsshouldbecarriedthroughthepainbarrier.Mostofthetopbodybuildingstarsblockthepainout(afewmasochistsactuallyenjoyit!)Ifstubbingyourtoeorpullingaband-aidoffyourskinhurts,forgetaboutbuildingalarge,muscularphysique!Youwon’tsurvivethefirst trainingsession!
WILLPOWER
Are you willing to make sacrifices to build a championship physique? Do you consistently find excuses to skip workouts? Would you prefer to hit the fast-food joint rather than broil some skinless chicken? Do you regularly get 8 to 10 hours of sleep every night? With one or two exceptions, virtually all the top bodybuilders make bodybuilding a top priority. They are not lazy and they are extremely dedicated. This is how you absolutely must be if you want to reach the top.
POSITIVE MENTAL ATTITUDE
AfterRonnieColemanplaced ninth atthe1997Mr.Olympia,hedidn’tsettleformerelycrackingthe top10.Instead,he banishedallnegativethinkingandsetanewgoal:towinthe1998title.Thentoshowitwasnofluke,hewonthenextseven!Likewise,JayCutlerdidn’tgiveupafter placingsecondtoRonnieColemanonfourdifferentoccasions.DeterminedtofinallywintheNo.1spot,hefoundthepositiveenergyneededtoimprovehisphysiqueandwonthetitlein2006and2007.Ifyourgoalistosomedaywinamajorbodybuildingtitle,thenyoucan’t takeahalf-heartedapproachandbedefeatedeasily.Therewillbedayswhengoingtothegymisthelast thingyouwanttodo.Butwiththeexceptionofwhenyouare overtraining(moreonthislaterinthebook),youmustkickyourselfintheassandhittheiron!
CHAPTER 6
TheDos&Don’tsofDOMS
“Thefunnythingabout DOMSisthatnoneofthemuscles worked exhibitpaininthe same way. It’s nothardtotellyou’vehadagreatchestworkout.Allittakesisone arms-outstretchthenextday andyou’llbesorefrom sternumtoarmpit.
Likewise you may have trouble climbing stairs two days after a leg workout. Then there is the back, and it may never really get sore.”
–EditorsofMuscleMag International,commenting onthedifferencesamongmuscleswithregardstoDOMS.
Youknowthefeeling.Yougetupinthemorningandmakethatall-familiararms-
wide-open stretch and then it hits you: an intense, penetrating soreness. Then you say to yourself: “Oh yeah, that’s right. I had a great chest workout yesterday.” Unlike most people, however, who would be rushing to find their doctor’s number, the serious iron-pumper in you actually welcomes the pain. In fact, no matter how intense or record-setting your workout, a lack of soreness the following day is not taken lightly. You begin to wonder if you’re training hard enough. Perhaps you need to change your routine? Has your descent into old age begun?
No need to panic. While soreness is often associated with a great workout, it’s not an absolute necessity. You don’t need to be howling in pain. Some of the most massive bodybuilders around rarely get sore after their workouts.
Most people start experiencing soreness in the exercised muscles about 12 to 24 hours after their workout. Physiologists use the term “delayed onset muscle soreness,” or DOMS, to describe this general condition. Some people may find that one or two muscles do not reach their full soreness until 48 hours later. The legs, particularly the calves, are well-known for this.
The intense burn you feel during exercise is caused by the buildup of lactic acid – one of the primary waste-products generated during anaerobic respiration. Originally, sports physiologists thought DOMS was just a continuation of the soreness that you feel during your workout. They assumed that the muscle soreness experienced over the next few days was a result of lactic acid remaining in the muscles. The most commonly held view now is that
DOMS is primarily caused by the micro-damage that occurs to muscle during high-intensity workouts, especially bodybuilding training. Negative repetitions, where you lower the weight in a slow and controlled manner, seem to magnify the degree of muscle soreness. Negatives apparently cause greater micro-trauma (damage at the muscle cellular level) than the positive, or lifting, part of the repetition. More reason to concentrate on negatives just as much as positives.
The type of pain you feel during and after a workout is different than the pain produced by an injury. You should try and develop the ability to recognize the difference between the good pain (i.e. soreness) from training and the bad pain associated with an injury. Unless the soreness is so extreme that it prevents you from doing normal day-to-day physical activity such as walking or stair climbing, then mild to moderate soreness is good pain. It’s an indication that you had a great workout and that you trained hard enough to stimulate the muscles to new growth. A sharp pain that occurs on only one side of your body is surely an injury.
DOMSwillbemostpronouncedinbeginners,as their muscles arenotusedtostrenuousexercise.Withtimetheirbodieswilladapttotheworkloadsandthesorenesswilldiminishwitheachrespectiveworkout.Ifyou’vebeentrainingforawhileyoucanprobablyrelatetothis.
The first few weeks were probably brutal but with time the intensity of the post-workout soreness is greatly diminished. Now, earlier I said that it wasn’t necessary to be intensely sore following a workout, but if you follow the same workout month after month and experience virtually no soreness, odds are your body has gotten accustomed to your workout. You’ve reached a plateau and you’ll cease to make any strength or size gains until you change up your routine.

Photo of Leo Ingram by Paul Buceta
No matter how many years you’ve been working out, it’s a good idea to change your exercise program every four to six weeks. Besides the increased enthusiasm that comes with a new training routine, you’ll also experience an increase in soreness – in other words, your body is being forced to break down and build up new muscle tissue. The key to continued success is shocking your body with progressive overload. Every time you shock your body with a new exercise routine you can expect the soreness to return. You don’t need to radically change your training routine. Even small changes can leave you feeling pretty sore. You can change the order of your workout, or the speed at which you perform the reps. You can use different exercises for the same bodypart, or you can increase or decrease the reps. Keep this
inmindwhendesigningyournewprogram.Startoutwithafewsimplechangesandgradually increasetheintensity.
Okay. So what if you’re still sore from your previous workout? Should you still train the same muscles? If the soreness is mild, then go ahead and work right through it. In fact an extra shot of blood to the area will only speed up recovery and help eliminate the soreness. If, however, there is still a great deal of soreness remaining from the last training session, then the muscle has not completely recovered. Hitting it again before full recovery has taken place may push you into a state of overtraining. The end result could be a loss of strength and size.
All right, let’s say you have gone overboard and can hardly move because you’re so sore.
Is there anything you can do to alleviate the soreness? You betcha!
STRETCHING
Mostof usknowthatstretchinghelps warmupmusclesandisa great waytoimproveflexibility,butstretchingisalso anexcellentwayto reducesoreness.Stretching a muscle duringorafter a workout increasesthetransport ofnutrients totheareaandspeedsuptheremovalofwasteproducts.Morenutrientsandlessmetabolicwastehelpsquickenthebody’srepairprocesses.
CARDIO
Hop on a piece of cardio equipment after your workout. No need to do a full cardio session. Something in the order of five to ten minutes at low to moderate intensity would suffice. Try to pick a cardio machine that involves the muscles you trained that day. While all machines will bring in the legs, some of them also require the use of the upper body muscles (i.e. rower and crosstrainer). As with stretching, light cardio will help transport waste products away from the muscles and bring in extra nutrients.
MASSAGE
A final recommendation is to try massage. Athletes in the former Eastern Bloc countries used massage for decades to speed recovery and reduce post-exercise soreness. A good massage therapist uses different techniques to help remove metabolic waste products from the body and increase oxygen delivery to the area.
Some people just aren’t satisfied unless they’re sore the next day. Although in general increased soreness means more micro-damage and therefore more growth, this is not written in stone. So until we understand more about the whole process, it’s probably adequate to say that mild to moderate soreness is preferred if we are looking for muscle growth.


Larry Vinette knows the value of a good cardio workout.
Photo of Larry Vinette by Paul Buceta
CHAPTER 7
Bodybuilding 101: Reps
“No one knows why, but exercise physiologists have stated for years that the negative portion of an exercise movement produces more soreness and growth.”
– Dr.ArthurJones,Nautilusequipmentinventor,giving hisviewsonwhynegativetrainingisjustasimportantas positivetraining.
Mostsportshavetheirownlanguage.Hockeyplayerstrytoavoid“off-sides”and“icings;”football players trytomakeittothe“end-zone.”Ifyou’re playing baseball, arriving“safeat home”isa high priority.Let’snotforgettheterm “love”intennisandthe“natural high”ofrunning.Bodybuilding alsohasits ownunique language andterms,andbeforelongyou’llbewellversedinthetalkofsupersets,pyramiding,andpre-exhaustion.Thischapterdetailsandexplainseachtermassociatedwiththe sportofbodybuilding. Afterthischapter,you’llbetotallyfluentinbodybuildingese,evenifyou’veneverhitthegym!
REPS
Virtually every exercise and training routine relies on an understanding of this simple word.
Theword “rep”isan abbreviationoftheword “repetition”andreferstoonecomplete movementofan exercise. Forexample,curling a barbellup and then backdownisonerep. Withtheexceptionofafewtestlifts,bodybuildersrarelyperformjustonerepofanexercise.Instead,theyperform a seriesofconsecutiverepsinagroup orbunch,called a“set.”The averagenumberofrepsinasetis8to12,butthisdependsonsuchfactors astheexercise itself,thegoalsofthetrainer,themusclegroupbeingworked,andthetimeoftheyear(i.e.off-seasonorpre-contest).
HOWMANY?
“So how do they train? With moderate weights, lots of sets and reps and they push atleast one of those sets to near maximum effort. Occasionally they will go real heavy, using low reps on presses or squats, but most sets involve a steady rhythmic motion of 10 to 12 reps. And invariably the set is stopped when it is obvious the bodybuilder could have squeezed out a couple of more reps.”
– Editorial inMuscleMag International, on how most bodybuilders train in Venice, California.
Probably the most common question pro bodybuilders receive at seminars is: “How many reps should I perform?” Everyone wonders if there is some magical rep range that will produce the biggest and fastest gains in muscle size. It would be nice if you could plug your vital statistics into a computer and calculate that magical reprange, but it just doesn’t work that way! For this reason, most bodybuilders will vary their rep ranges throughout the years. In fact many will alternate rep ranges during the same workout.
THE BIG THREE
Generally speaking, there are three broad rep ranges that bodybuilders follow throughout the year: ranges for building maximum strength, maximum size, and maintenance and conditioning.
If maximum strength is the goal, we recommend reps in the 3-to-5 range. This does not mean simply stopping at 3 to 5 reps, no matter how many you could have done, but rather using a weight that prevents you from achieving a higher number. Many bodybuilders follow this type of training for a few months during the off-season to maximize strength gains.
Powerlifters tend to follow this pattern of reps for most of the year – even though they perform only single reps during competition.
If maximum muscle mass is the goal, then the accepted rep range is 8 to 12. Some bodybuilders find slightly lower ranges of 6 to 8 more productive. Others experience the best results by performing higher reps in the 15 to 20 range. For the most part, however, you probably can’t go wrong keeping most of your exercises in the 8-to-12 zone. Unless otherwise stated, most of the exercise routines in this book are meant to be performed in the 8-to 12-rep range.
If general conditioning is the desired goal, then the 12–15 or sometimes 15–20 range is recommended. Many athletes and bodybuilders follow this range during their pre-contest phase of training as it burns slightly more calories, preserves muscle size and strength and reduces the risk of injury. (Higher reps require the use of lighter weights.)
“Iflongevityisoneofyourgoals,andifyouwanttoavoidinjuries,sticktostrictformon85percentofyourreps.Cheatonlymoderatelyandonlywhenamuscleisreallywarmedup.”
– Greg Zulak, regularMuscleMag Internationalcontributor, offering advice on the importance of strict training.
STRICT STYLE IS KING
Back in the 1980s, an article titled “Strict Style is King” appeared in Joe Weider’s magazine
Muscle and Fitness. No truer words have been spoken in regard to bodybuilding training. With the possible exception of a few advanced training techniques, all reps should be performed in strict style. The two primary reasons for this are safety and effectiveness.
The safety aspect cannot be emphasized enough. Despite what most of the general pubic assumes, weight rarely causes injuries – bad technique does! An exercise using 10 pounds in poor style can do far more damage than one using 200 pounds in strict style. The body’s joints, ligaments, tendons, etc., are not designed to be subjected to bouncing and jerking movements. Yet walk into any gym and you’ll see guys bouncing bars off their chest, squatting up and down as fast as their legs can move them and jerking hundreds of pounds up
with their lower backs. They may be able to lift more weight in this manner, but only because they are using their joints as elastic bands. Sooner or later something will give, and it’s usually a ligament or tendon! While physiotherapists and orthopaedic surgeons may appreciate the business, body-building is meant to be safe. Always, and I repeat, always lift the weight in strict style.

Arnold concentrated on every second of every rep.
Photo of Arnold Schwarzenegger
Effectiveness is the second reason for using strict style on all your exercises. While it’s not possible to completely isolate any given muscle group, you should always attempt to minimize the involvement of totally unrelated muscle groups. For example, working the triceps and front shoulders on the barbell bench press is acceptable, but arching your lower back and pushing with your thighs is not. Likewise, don’t use your thighs and lower back to thrust the weight up during barbell curls. Remember that it’s your muscles you want to pump up, not your ego!
During hisPumping Ironyears, Arnold used 60-to 70-pound dumbells to train his biceps.
Whileotherswere lobbingup100-poundersbycheatingwiththeirothermusclesandwith momentum,Arnold was building twoofthegreatestarmsofalltime.Manypeopleassumed thatArnoldsimplyhad bettergeneticsoruseda lotofdrugs.However,thetruthwasthatArnoldwouldperformeachrepinaslowandcontrolledmanner.Hefelteveryrepinhisbiceps
    • nothis lowerbackorthighs,liketheguyswhousedto“swing.”Mostoftoday’schampions followArnold’slead.Youwon’tseeJayCutler,DexterJacksonorMelvinAnthonyswingingandcontortingtheirbodies just tolifttheweightup.Eachrepisperformedina deliberateandcontrolledfashion.
LESSANDLESS
Assurprising as thismayseem, mostof today’sbodybuildingsuperstarsareusingless weightthan theyoncedid.Instead of600-poundsquatsand500-poundbenchpresses,most areusing405to500onthesquatand315to405onthebenchpress.Acombinationofinjuriesandlearninghowtousebettertechniqueledtoachangeinbodybuilding-trainingphilosophy.Althoughmostbodybuilderscan stillusehuge poundageontheir exercises,themajorityoptforultra-strictrepsusingamoderateamountofweight.Mostbodybuildersfindtheygetmuchbetterstimulation thisway.
IT’S ALL RELATIVE
You’lleventuallyrealizethat“light”and“heavy”arerelativetermsandthatyoucanmakea weight feel lightorheavydepending on technique andspeed.A 30-pound dumbell canbemadetofeellike50or60poundsifliftedinaslowandcontrolledmanner.Beforemovingontothenexttopic,letusaskyouthis:Ifthevastmajorityoftopbodybuildersusemoderateweightontheir exercisesdespitebeingstrongenoughtoliftfarmore,whyshould yoube anydifferent?
FORCED REPS
One of the first advanced training techniques you will learn is called forced reps. Many bodybuilders discover this great muscle builder by accident. Forced reps are performed when, instead of stopping the set at the last possible rep, you have a partner or spotter assist you by providing just enough upward assistance to keep the bar or dumbells moving. The theory behind forced reps is fairly simple. Let’s say you fail on the 10th rep of an exercise. Now you could terminate the set and take your normal rest period, or you could have someone help you, enabling you to squeeze out a few additional reps. Forced reps stimulate muscle fibers more intensely than if you stopped at failure. Most regular gym members know how to give a correct spot, so if you don’t have a regular training partner, don’t be shy about asking a stranger.
CONCLUSION
Reps are without a doubt the most important aspect of your bodybuilding training. To maximize your muscle and strength gains, you should experiment with various rep ranges to determine the range that works best for you, and remember to switch it up quite often. No two people respond the same and the best bodybuilders are those who frequently try different rep and weight combinations.
CHAPTER 8
Bodybuilding 101: Sets
“If you want bigger arms – squat. Squatting makes everything grow.”
–SergioOliva,three-timeMr.Olympia,offeringadvicetobeginnersonthebestwaytoincrease their armsize.
If“rep”isthemostcommonterminbodybuilding,then“set”isaclosesecond.Asexplained earlier, you don’t perform endless reps; you put them together in groups called sets. Now your first question is probably, “What is the most productive number of sets?” Ask two different bodybuilders and you’ll probably get two different answers! As with reps, most bodybuilders experiment with different set numbers to determine which provides the best results.
Over the years two camps have evolved with regards to how many sets to perform: high
intensity (or heavy duty), and the classical system. Most bodybuilders have tried the single- set, high-intensity system, but the classic multi-set system is still the most popular. In fact, as of this writing, no top bodybuilding champion has relied solely on the single-set system.
HIGH-INTENSITY, LOW-SET TRAINING
“A hard day of leg training is tough both physically and mentally. The enduring painand suffering and the sheer magnitude of squatting thousands of pounds are gut wrenching, but they’re also a bit like an endorphin after-party that makes showing up to the venue worth every penny of the admission price.”
– Charles Glass, master trainer, commenting on the anguish and excitement of leg training.

The high-intensity system of training originated from the writings and works of Dr. Arthur Jones. Dr. Jones invented the Nautilus line of exercise equipment. Nautilus was the first serious challenger to the old Universal multi-stations found in many high school and college gyms. Jones decided to market his equipment differently by claiming all one needed to do was to perform one set per muscle group on his eight to ten stations. Although Dr. Jones made millions selling Nautilus equipment in the ’70s and ’80s, this one-set-per-bodypart system didn’t resonate with serious bodybuilders. It would take 1976 Mr. Universe winner, Mike Mentzer, to sell the high-intensity training principle to the masses. Mentzer was one of the top bodybuilders in the world and highly intelligent. With his great physique and strong
presentation skills, Mike easily reframed Jones’ ideas into his Heavy Duty system.
It’ssafetosaythatMikeinfluencedmillionswithhis writings rightupuntil his untimelydeathin2001.
Althoughhedidusemultiplesetsfor mostofhis training,six-timeMr.OlympiaDorian YateswasextremelyinfluencedbyMentzer’swritings.Dorianrarelydidmorethan6to8setsfor his largest musclegroups(asopposedtothe12to20setsfavoredbymostother topbodybuilders).
Advocatesofthissystemarguethatallittakestofullystimulateamuscleisoneortwoall-outhigh-intensitysets.Spendinghoursinthe gymdoingendlesssubparsetsisawaste oftime.Infactit mayleadtomusclelossasthehumanbodycan easily slip into astateofovertrainingfromsuchhigh-volumeworkouts.DorianYatesprobablyputitbestwhenhesaid:“Once a nailisdriven into awall,it’suselesstokeep hittingit– you’ll only damagethewall!”Therealityofhighintensityorheavy dutyisthatfewbut thechemicallyenhancedorgeneticallyblessedcanhandlesuchhigh-intensitytraining.

Photo ofMikeMentzer

The late Mentzer brothers, Mike and Ray.
THE CLASSICAL, OR MULTI-SET, SYSTEM OF TRAINING
The classical system of training is by far the most popular style of training and has built more great physiques than all the other training styles combined. Starting with 1 or 2 sets per exercise, you gradually add sets and exercises until you’re performing 3 to 5 sets of four or five exercises for the larger muscle groups. By the time most bodybuilders reach the advanced level of training, they are performing 20 to 25 sets for each of the large muscle groups such as the chest, back and thighs, and 12 to 15 for the smaller groups such as the biceps and triceps.
Bodybuilders who follow the classical system (this includes former greats Arnold, Oliva, Columbu and Haney and current stars like Coleman, Priest, Cutler and Badell) report that they needed to add sets and exercises in order to keep improving. Some critics have declared that these top bodybuilding pros are genetically blessed and would grow no matter which way they trained. This could be true to a certain extent, but there’s no denying that the classical system has produced virtually every top pro and amateur bodybuilder of the last 60 to 70 years.
SO … IS THERE A BEST SYSTEM?
“Most people’s tolerance for excessive physical strain is not high enough and such
training could lead to torn muscles and will lead to burnout. Call it by any name – stressedout muscle, extreme fatigue, sticking point, physical exhaustion, over tonus – whatever, it translates into zero muscle growth!”
–Editorial in MuscleMag International, on continuous high-intensity training.

By now you’re probably wondering where to start. Given the solid reputation of the classical system, we suggest you start there. There is more to muscle growth than enlarging muscle fibers. You have to increase blood supply by stimulating the growth of new blood vessels. Unfortunately, the one-set system does a poor job of this. It’s also not good for the joints because of the huge poundage that needs to be used (something Mentzer grudgingly admitted in later years).
Don’tstartoutbydoing20setsforeachmusclegroup.For mostbeginners2or3setsoftwoexercisespermusclegroupismorethansufficienttoadequatelystimulategrowth.LaterinthebookI’llgointomoredetailaboutthevarioustypesoftraining programs.
As time goes on you may want to experiment with the Heavy Duty style of training.
Certainly if you’re on the ectomorphic side, you may find that fewer but higher intensity sets may yield better results. Also keep in mind that the classical system requires enormous amounts of energy and hence food, to be effective. Many bodybuilders find 15 to 20 sets or more per bodypart just too draining.

Photo of Lee Priest by Paul Buceta
HOW LONG DO I REST BETWEEN SETS?
The general answer to this question is: rest long enough to recover from the previous set, but not long enough to cool down. This normally works out to 45 to 60 seconds between sets. Powerlifters often rest two minutes or more between sets. Those weight training for general conditioning often rest less than 20 seconds (doing so keeps the heart rate elevated and provides a cardiovascular component to the workout).
TYPES OF SETS
“Forget the freaks. I want to help the millions who are less fortunate. To do that we mustsee how those with below-average genetics built their muscles. Better than asking a top bodybuilder how to train, seek out a man who, because of his less-than-perfect genetics, had to discover the hard way what works and what doesn’t.”
– Editorial inMuscleMag Internationaloffering advice on who to ask for training advice.

Thereareafewdifferentandchallengingmethodsforcompletingyoursets.Let’sexamineeachindetail.
Straight Sets
This is the oldest style of training and is performed in a direct straightforward manner. In the purest sense, the same weight is used for the same number of sets and reps – for example, 3 sets of 12 reps using 225 pounds on the barbell bench press. The straight-set pattern is probably the most common training technique, and most of the advanced training techniques evolved from straight sets.
Pyramid Sets
If straight sets are the most common style of training, pyramid sets are a close second.
Instead of using the same weight for the same number of sets and reps, the weight is increased with each successive set, while the number of reps is decreased. The top, or peak, of the pyramid is reached with the heaviest weight and fewest number of reps. The weight is then reduced and the number of reps increased. Essentially, you work your way up one side of the pyramid and down the other. Generally speaking, you perform the lighter sets for 15 to 20 reps, while the heaviest sets usually fall in the 6-to 8-rep range. One advantage of pyramid sets is that they allow the muscles to warm up fully before lifting the heaviest weight. This helps prevent injuries. It’s also probably more effective. Think of muscles as engines – they work most efficiently after a good warmup.
An example of pyramid sets for barbell squats would look like this:
Photo of Monty Rogers by Robert Reiff
BARBELL SQUATS

SET
WEIGHT
REPS
1
135
20
2
225
15
3
315
10
4
404
6
5
315
10
6
225
12


Half Pyramids: Ascending and Descending Sets
You could also modify the full pyramid and do only one side. For example, you could slowly work your way up in weight and down in reps, finishing with the heaviest weight. Such sets are called ascending sets. Even more popular are descending sets. In this case, the
heaviest weights are lifted first, and each successive set gets lighter. Bodybuilders usually prefer descending sets, as this allows them to lift heavier weights during the workout – ascending sets often tire the muscles out before the maximum weight is reached. While the debate continues as to whether or not reaching the maximum weight is absolutely necessary for growth, most bodybuilders still prefer to “max out.”
If descending sets have a disadvantage it’s that they increase the risk of injury. As we pointed out earlier, your muscles should be thoroughly warmed up before lifting heavy weights. The first set would be the heaviest set performed, meaning that the muscles would be cold while lifting the heavy weight. Since this is extremely dangerous, most bodybuilders perform a few very light, high-rep sets – just enough to get the blood flowing to the muscle.
They don’t count these sets because they are so light – they just call them warmup sets.

Here’s an example of descending sets on the barbell curl:
BARBELL CURLS

SET
WEIGHT
REPS
1
135
6–8
2
115
10–12
3
95
10–12
4
75
12–15
The best idea is to alternate between these types of workouts. Doing so will keep your muscles in a state of shock, which is just what you need to keep your muscles growing.
Changing up your workouts will also prevent you from becoming easily bored.

No exercise builds biceps like the barbell curl.
Photo of Stan McQuay by Robert Reiff
CHAPTER 9
Bodybuilding101:Just HowHeavy?
“One of the differences between title winners and runners-up is that the title winners use weights as tools to build muscle, while the rest just heave the weight up any way they can.”
– Editorial inMuscleMag International
Abigmistakemadebynoviceandadvancedbodybuildersalikeistryingtousemore weight than their muscles are capable of lifting.
You’ll notice as you read through this book that I don’t list how much weight to use in any of the exercises. That’s because there is no way I can tell another person how much weight to use. I can advise you about the number of sets, reps, exercises, combinations, nutrition and even on how fast or slow to lift the weight. But there’s no way I can tell you how many plates to put on that bar.
Asageneralguide,youshouldfirstdeterminehowmanyrepsyouplanonperforming.Forexample,let’ssayit’s10.Next,pick a weightthatlimitsyouto just10reps.Notice I saidlimitsyouto10reps.Youdon’tjuststopat10ifyoucanmanage11or12reps.Ifyoucando12repsbut youwanttodoonly10,thentheweightisnot heavyenough.Therewillbedaysthatyou’llbeabletodothosefewextrareps;likewise,there’llbedayswhenitwilltake everyounceofenergyjusttosqueezeoutthose8or9reps.Butassoonas performingmorethan10repsbecomesthenormratherthantheexception,add5or10poundstothebarormachine.
That is, if you have chosen 10 reps as your goal.
Itwon’tbelong before you’llbe usingdifferent reprangesinyourwork-outs.You maythinkitwillbedifficulttokeepadjustingtheweight,buttrustme,it’sreallynot.Withinafewworkouts,you’llbeaddingandremovingweightjusttokeepinyourtargetreprange.Never sacrificegoodformjusttoliftmoreweight.It’sfarsaferandcertainlymoreeffectivetolift225poundsonthe benchpress usinggoodtechnique thantobounce275offyour chest.Don’t worryabouttheguynexttoyoueither.Sowhatifhe’slifting400pounds?Hecertainlydidn’tstartoutliftingthatweight.Hehadtowork his wayupovertime,justlikeyou. Andjustlikehim, ifyoukeepworkinghardandliftingproperly,youwillsoonbelifting400pounds–but youwon’tgettherebytryingtoliftthatweight before you’reready.Always tryto“feel”theweight asyoulift.Ifyoucan’t feelthemuscle being worked, you’re eithernotusingenoughweightoryouarerelyingonthesmallermusclestodomostofthelifting.
Keep in mind that the terms “light,” “heavy,” “high,” and “low” are relative terms. What’s heavy for one person may be a light warmup weight for another. Likewise, some bodybuilders consider anything above 10 reps as high reps, while others think high-rep training starts at 20. Experiment with different rep and weight combinations to find what works best for you over time.
THE NEED FOR SPEED
Go into any gym and you’ll see weights being thrown around in just about every conceivable manner. It’s truly amazing that more people are not getting injured, considering what goes on daily in gyms. The human body was not designed to be jolted or jerked around in a rapid and abrupt manner – especially while supporting great poundage. Grabbing a bar and yanking it off the floor is not exercising using proper technique. Neither is bouncing up and down while doing squats. Both these movements could cause severe injury.
Severe injuries are also caused by placing too much stress on a muscle or joint in too short a period of time. For example, maybe your thighs can handle a 500-pound squat, but not if you subject your muscles to the entire 500 pounds in less than a second! Let’s use the car analogy to illustrate: If you were driving along at 70 or 80 miles per hour without a seatbelt and suddenly hit a tree or another car, you’d probably go through the windshield. Why? Because your car went from 70 to 0 in less than a second, and your body just kept moving. If you’d had time to slowly reduce your speed and stop, you would have stayed in your seat and probably avoided the accident altogether. Well, the same applies to bodybuilding exercises – slow and controlled is the only way to do it.


TEMPO
Photo of James Lewis by Robert Reiff
Bodybuilders use the term “tempo” to describe rep speeds. While on average most bodybuilders use a two-to four-second tempo, you will see many different combinations. Many experts, including Charles Poliquin, don’t look at reps as one unit, but rather as four distinct parts. Most people are aware of the raising (positive, or concentric) and lowering (negative, or eccentric) sections of the rep, but often neglect the pausing section at the top and bottom. The reason for this is simple: stopping the weight for a split second makes the exercise more difficult and will probably demand that the individual lift less weight. But, as Poliquin and others have suggested, pausing helps take momentum out of the equation, helping recruit more muscle fibers. It’s also safer because the soft ligament and cartilage tissues won’t be used like springs.


Photo of Shawn Ray
Tempos can be written mathematically in the following manner:
EXERCISE:BARBELLPRESS;MUSCLE:CHEST;WEIGHT:185lbs;
REPS:10; SETS:3;TEMPO:2-1-2-1;
In this example, the individual is lifting 185 pounds for 3 sets of 10 reps on the barbell bench press. The 2-1-2-1 tempo indicates that it takes two seconds to lift the weight, a one- second pause at the top, two seconds to lower the weight, and another one-second pause at the bottom.
The importance of repetition speed is debated, but not as hotly as it once was. The faster the reps, the lower the muscle tension – that much is true. Reduce your rep speed to a more controlled tempo and you increase the muscle tension. Developing muscle size is a matter of high muscle tension (coupled with progressive overload). The higher the tension, the more you’ll grow. However, faster reps allow you to use more weight. More weight produces more growth. So which is better? The truth is, they both work. So use whichever speed works best for you.
THE ORDER OF THINGS
Ingeneral, mostbodybuilderstrainthelarger muscles firstbecausetheyrequiremoreenergy.Thethighs,chestandbackrequireconsiderablymoreenergytobestimulatedthanthebiceps,tricepsandshoulders.There’s also amorepracticalreasonfor leavingthebicepsandtriceps untillast.Thesesmallermuscles are alsousedwhen trainingthelarger muscles.Thebiceps areassistingmusclesinupperbackexercises.Likewise,thetriceps come into playonmostchestexercises. Trainingthesmallerassistingmuscles first would severelyhinderyourprogressonyourlargermusclegroups,andmakeinjurymorelikely.Youmayalsowanttotraintheshouldersafterthechestorback,sincethefrontandsideshouldersare involvedwithchesttrainingandtherearshouldersare involvedwithbacktraining.
It probably doesn’t matter what order you train chest and back if you’re working both on the same day. Just make sure you don’t fall prey to this dangerous mindset: “If I can’t see it, it’s not that important.” In competition, you’ll often see some amazing sets of pectorals. When the competitors turn around, it’s an entirely different scene. Since the back muscles are harder to see, many bodybuilders don’t train them with the same intensity as they do the chest. If your back development starts lagging behind that of your chest, use the “muscle-priority principle.” This principle demands that as soon as you discover a muscle group lagging behind the others, you rearrange your program to train the lagging muscle group first. In other words, train your back before your chest. This way you will devote more energy to bring your lagging bodypart up to speed.
TRAINING TO FAILURE
Trainingtofailuremeansterminatingasetonlyafterthemuscleliterallycannotcontractforanotherrep.Whenyoutriedforonelastrep,youfailed.You’llsometimeshearadvanced
bodybuilders and writers saying you should train to failure on every set. In theory this sounds great and would make perfect sense if your recovery system could keep up. However, few but the genetically blessed or pharmacologically enhanced can endure training to total failure on every set. The average person would quickly become overtrained trying to work out this way. Their nervous systems would become so fatigued that even sub-intensity training would burn them out.
Training to failure causes significant damage to the muscle fibers. Training to failure on every set creates a situation wherein the individual’s recovery system is not capable of regenerating before the next workout. In fact, they may actually experience a regression in muscle size and strength.
Two basic principles must be observed if you expect to keep progressing:

The muscles must be repeatedly subjected to increasing forms of physical stress.
Sufficientresttimemustbetakenbetweenworkoutsforfullrecoverytotakeplace.
If you repeatedly stress a given muscle to slightly greater physical loads from one workout to the next – progressive overload – the end result will be a larger, stronger muscle. But this can truly occur only if the muscle is allowed adequate recovery time between these workouts. If the stress is too great or the recovery period is too short, the muscle will not have time to rebuild the muscle fibers, and no improvement will occur. Training to failure on every set is simply too exhausting for most individuals. We suggest training to about 90-to 95-percent failure on most sets and leave complete failure training to the last one or two sets of a given exercise.
EVERY BREATH YOU TAKE
The most common practice is to inhale on the easy part of the movement (usually the lowering phase) and to exhale on the hardest part (usually the upward phase). In simple terms, you “blow the weight up.” The advantage of this breathing pattern is that it helps with your training rhythm. For every rep you inhale and exhale once. This helps pace your training as it supplies the muscles with an adequate supply of oxygen.

Photo of Jorge Betancourt by Alex Ardenti
As your training experience advances, you’ll discover that for some exercises it’s just about impossible to breathe on every rep. The squat and leg press are two examples. Most bodybuilders hold their breath for one or two reps on these exercises and are none the worse for it. In fact, on squats this is almost a necessity because the increased lung pressure provides extra support to the torso.
Our advice is to let the body breathe on its own. Odds are you’ll find it easy to breathe on every rep for light warmup sets and to hold for one or two reps on heavier sets. Unless you find yourself holding for more than one or two reps, don’t worry about it. Breathing is an involuntary physiological condition and the body should do an excellent job of regulating it on its own.
TRAINING FREQUENCY: HOW LONG BETWEEN WORKOUTS?
The amount of time needed to recover between workouts is influenced by many factors, including training intensity, sleep habits, nutrition and probably most importantly, genetics. For a beginner whose body is unaccustomed to intense exercise, a longer recovery period is required. On average, each muscle group should be given 48 to 72 hours of recovery between workouts. For a beginner, the best way to accomplish this is to train the whole body, using one exercise per bodypart for 2 or 3 sets total, every second day, for a maximum of three days per week. As conditioning levels improve, the number of workouts can be increased and the body
maybe“split.”Instead oftrainingthewholebodyduringeachworkout, different musclegroupsaretrainedondifferentdays.Themostpopularversionofthis “splitroutine”istotrain halfthemusclesononeday andthe otherhalfthenext, taking aday of restafterthesetwoworkouts.Thistypeofsplithasprobablybuiltmorechampionshipphysiquesthananyother.
THEEVOLUTIONOFTRAININGFREQUENCYANDRECOVERY
“Anyone who tries to tell you the one best way to train is a fool. There is no such thing. Ifyou’ve been reading the magazines even for only a few months, you’ve already come across dozens of types of routines, systems of training and ways to manipulate rep tempo and technique. Our bodies are incredibly adaptive. Virtually any style of training will deliver results for a time.”
– Ron Harris, regularMuscleMag Internationalcolumnist, offering advice on the “best way” to train.
VARIABLES AFFECTING RECOVERY TIME
        ? Largermusclestakelongertorecoverthansmallermuscles.
        ? Inmostcases,white(fast)musclefiberstakelongertorecoverthanred(slow)muscle fibers.
        ? High-intensity,low-repexerciseswithweightsrequiremorerecuperationtimethanhigh-repexercises.
        ? Full-rangemovementsnormallycausegreateramountsofconnective-tissuedamageandrequiremorerecoverytimethanpartial-movementexercises.
        ? Olderlifters(35to40+years)requiremorerecuperationtimethanyoungerlifters.
        ? Youcanimproveyourrecoveryratethroughgoodaerobicweight-trainingprogramsorhinderitbypartakinginlittleor noaerobic efficiencytraining.
When guys such as Arnold, Dave Draper and Franco Columbu trained at Gold’s Gym back in the early ’70s, four-hour workouts and six-day splits were the norm. Anyone who trained fewer than five or six days a week was considered lazy or “recreational.” Now, both scientific research and anecdotal evidence suggests that muscles take longer to recover than originally believed. It was such evidence that allowed Dr. Arthur Jones, Mike Mentzer and Dorian Yates to influence millions. Today’s champions, such as Cutler, Coleman and Badell generally train four or five days a week for 60-to 90-minute sessions.
FACTORS THAT INFLUENCE MUSCLE RECOVERY
“To stay in an anabolic environment you have to get enough sleep – minimum eighthours a day. Sneaking a nap in there somewhere can help you reach this total. At one point in his amateur career Flex Wheeler slept sometimes 16 hours a day, and not coincidentally this period is when he made his most dramatic improvements in size and strength.”
– Ron Harris, regularMuscleMag Internationalcontributor, commenting on the relationship between rest and recovery.
AMOUNT OF DAMAGE
Musclegrowth canbeconsideredacompensationprocess– damagedtissuebecomes rebuiltintoaslightlybigger,strongerversionofitself.Asstandstoreason,themoredamage inflicted,themoretimeisneededforrebuilding.Performingtwoorthree20-repsetsofsquats
using100poundswould place nowherenearthesame demandsontherecoverysystemthat315poundsfor6to8reps wouldforthesameindividual.So,ingeneral,themore“heavyduty” yourtraining,themorerecoverytimeyouneed.
NUTRITION
Diet also plays a huge role in recovery time. Most experts agree that bodybuilders require more protein than sedentary individuals. When muscle tissue is being broken down and repaired, significant dietary protein is needed to aid this process. Besides protein, an individual needs to recharge his or her glycogen levels (the storage form of carbohydrate) between workouts. This is why bodybuilders who reduce their carbohydrate intake during the pre- contest phase often lapse into overtraining. Their bodies still need energy to function, and if the preferred source – carbohydrate – is not present, they will start burning the protein in muscle tissue for energy.

Photo of Benais Begovic by Irvin Gelb
ALL-IMPORTANT SLEEP
Sleep plays a vital role in the recovery process. Contrary to popular belief, muscles do not grow during the workout. Rather, recovery, and thus growth, takes place after you finish working out, and during sleep in particular. Sleep is such a vital component of health that humans spend about a third of their lives unconscious! Don’t expect to maximize your bodybuilding gains if you regularly stay out until three in the morning. Sure the occasional Friday or Saturday night out is fine, but you will not recover (and thus grow) if you continually try to get by on three or four hours a night.
You may find it difficult to obtain eight hours of continuous sleep. Work, school or family responsibilities may interfere with sleep habits. However, keep in mind that two or three shorter sessions of sleep throughout the day yield nearly the same benefits as one longer session. So even a couple of naps will improve your recovery.
Why is sleep so important? During sleep the body breaks down many of the fatigue toxins produced during exercise. For example, the stress hormone cortisol, released during intense training, is neutralized during sleep. It’s also been proven that the greatest release of testosterone and growth hormone, two of the most powerful anabolic (muscle-building) hormones in the body, takes place during sleep.
Teenagers can’t go wrong hitting the sack for a minimum of eight, and preferably 10 or more hours. After all, not only are your muscles growing, but also your organs and bones. So the next time your mom says get to bed – listen to her! In fact, that goes for all readers!

Photo of Erik Seng by Irvin Gelb
“Restisalsoimportantforputtingonsize.Amusclegrowswhenitisresting.Somakesurethatyougetenoughrestandthatyoudon’tovertrain.Manybeginnersgetenthusiasticandabitoverzealous.Don’tfallintothattrap.”
– Frank Sepe, regularMuscleMag Internationalcolumnist
CHAPTER 10
It’s Time to Train
“I wanted to train when I was a teenager but I had no way to get to the gym. The closest gym was too far away for me to walk, so I waited until I got my driver’s license to start training.”
– Markus Ruhl, IFBB pro
SofarI’vetalkedalotaboutwhatyouneedtodobeforeyouactuallybegintraining.Now, I’m going to move into discussing training itself. One of the first decisions you’ll have to make is where to work out. You have two choices: at home or at a fitness center or gym. Both have advantages and disadvantages.
HOME SWEET HOME
You’d be surprised where some of bodybuilding’s greatest stars got their start. Many hoisted their first barbell in their basement on Christmas Day. The primary advantage of training at home is convenience. You can train pretty much any time you want. You don’t have to worry about finding a parking space or waiting for equipment. However, training at home does have a few drawbacks. First, you’ll have a limited amount of equipment. Unless you have deep pockets and a lot of space, you’ll probably have access to only a few dumbells, a barbell and an adjustable bench. While this equipment is fine when you’re starting out, your muscles will eventually need variety in order to keep growing. You also must consider safety. It won’t be long before your strength will be enough to kill you. You’ll be capable of lifting enough weight on exercises such as squats and bench presses that a slip-up could have grave consequences. Bodybuilders have been found dead in their basements with a loaded barbell across their necks. If you are going to be training heavy at home, make sure you’re not alone when performing a heavy set of squats or bench presses. At a commercial gym or fitness center you are guaranteed to have a spotter or at least someone else around to keep an eye on you.
Another disadvantage to training at home is the lack of social contact. Unless you manage to convince a few buddies to train with you, you’ll be working out alone most of the time. Not having a spotter affects your safety, but it also limits the amount of weight you can use. In addition, you won’t have anyone around to motivate and push you. Unless you have incredible internal drive and motivation, you’ll probably put the bar or dumbells down once the muscle starts burning. Remember that it’s those last couple of reps that really stimulate the
muscles into new growth. There’s nothing like having a training partner yelling at you to complete those painful, but highly productive, reps. He can even help you finish a couple extra. Even if you don’t have a training partner, knowing other people might be looking at you often inspires you to squeeze out a few additional reps.
“Rememberyoudon’thavetomovetoL.A.DorianYatesdemolished allofthe fancyVenice-basedguyswhiletraininginabasementgyminBirmingham,England.Theessentialfactoristhespirit,notalwaysthelocation.”
– Anita Ramsey,MuscleMag Internationalcontributor, on why it’s not necessary to train in California to go all the way in the sport of bodybuilding.
Ifyoustilldecidetotrainathome,yourfirsttaskwillbesettingupthetrainingarea.Ifyouliveinahouse,thebasementorgarageoften workbestbecausetheyusually offer a largespacethat’sremovedfromthegenerallivingarea.Thisgivesyouroom,privacyandpreventsyoufromdistractingothermembersofthehousehold.
KEEP IT SIMPLE
To start your training you’ll need some equipment. You can’t go wrong by keeping it simple and buying a set of dumbells and an adjustable bench. The best dumbells are those that can be adjusted to change the weight or that will allow you to add and remove weight plates. A set of dumbells will allow you to train just about every muscle in the body. In terms of the bench, definitely get one that adjusts everywhere from flat to a 90-degree incline, because it will allow you to vary the angle. You’ll need this variety to hit the muscles from different angles. With time (and provided you have the room) you can add a barbell to your inventory. A barbell will allow you to perform the basic mass-builders such as squats, deadlifts and bench presses. With time, you’ll want to consider adding a squat rack to your training room. This will almost certainly require a move to the basement or garage!
While a set of dumbells, a barbell and an adjustable bench limits you in terms of exercise variety, it does save you money. For less than $100 you can set up a small training area in your house or apartment. In fact, if you check around you might get the whole setup for less than
$20. As soon as the last kid goes to college, many parents have a garage sale to get rid of their children’s weight sets. Alternatively, check out the paper – you never know what former bodybuilder might be selling off his workout gear!
THE GYM
“Always keep positive people around you … and make sure to have a game plan. Successin bodybuilding doesn’t happen with a hit-and-miss attitude. Be precise in your plan, and then follow it.”
– Will Harris, IFBB pro

Despite some of the advantages to working out at home, I feel that the gym is by far the best place to work out. Besides the huge assortment of equipment, you’ll be surrounded by highly knowledgeable people. You’ll get motivation, encouragement and variety, all in one spot. Of course working out at a commercial gym does have a few disadvantages.
The first disadvantage is commute time. It takes mere seconds to walk to your basement or
bedroom,butunlessyoulivewithinwalkingdistance,itcouldtakeyou20minutesormoretodrivetothegym.Throwintheoccasionalweatherdelayoraccidentandyoumightwasteanhourortwojustgoingtoandfromthegym.Allthatextradrivingwillalsomeanextramoney, giventhepriceof gasthesedays!
Whileyourhomegymcouldbesetup,atleastinthebeginning,for$50,agymmembershipwillcost$40to$50permonth(normallyabout$500peryear).Althoughthismightfeellikeyetanotherextrabill,it’sreallynotahugeamounttoimproveyourhealthand appearance.Whatyougetforthat$500iswellworthit.Perhapsthebiggestproblemwithtrainingatagymisthat theycanbereallybusyduringpeaktimes.Mostpeopletendtoworkoutintheevenings,andthis means most gyms are over-flowingbetween5:00and7:00p.m.Onetriptothewater fountainandyoulosethesquatrack. A quickchattoa friendandyourdumbellshavedisappeared.Thenyou have theequipmenthogswho arenotsatisfied untilthey’vedonenofewerthan20sets.
Depending on how busy things are, you may not get to do one single exercise that you had planned in advance. Now, there’s nothing wrong with occasionally modifying your training program – in fact times when you have to switch around your routine can be a blessing in disguise when it comes to growth – but if this situation becomes the norm, it’s time to consider switching gyms or changing times. It won’t take you long to determine which times are the worst when it comes to getting your workout completed.
Other factors to consider when choosing a gym include location, cost, hours of operation, clientele and equipment variety. You may be faced with a situation where cost or location prevents you from joining the gym of your choice. Consider all of these factors before you join any gym. You need to find the best one for you and your lifestyle, and it won’t do you any good to join the perfect gym but find you can never get there.
THE BIG THREE
Gyms fall into three broad categories: health spas, hardcore gyms and middle-of-the-road fitness centers.
Health Spas
Consideredthehigh-endoftrainingestablishments,healthspastendto cater tothewealthyandtobusinessexecutives.Mosthealthspashavea small weight-training area, asauna,pool,cardiosection,andamassageroom.Healthspafeesnormallyrunfrom$1,000to
$2,000 dollars per year. Even if you can afford it, you have to ask yourself if you really belong there. Health spas tend to have very basic strength machines and often no free weights other than a few light dumbells. If you’re planning on adding some serious strength and size to your physique, health spas won’t give you the type and variety of equipment that you’ll need.
Finally – and this is probably the biggest drawback against health spas – the owners probably won’t want you there! The last thing the owners and clientele of health spas want is some bodybuilder doing a heavy set of squats or deadlifts. Heaving, grunting, and sweating like that seems to offset the soft, relaxing atmosphere of the place. In their eyes you’re nothing but a big intimidating musclehead and you’re frightening away the regulars.
The Multipurpose Fitness Center
They go by many names, including health clubs, fitness centers and recreation centers.
GeneralfitnessfacilitiessuchastheYMCAaremiddle-of-the-roadtrainingestablishmentsthattryto cater toeveryone.Infact,thepopularityofthegeneralfitnessindustry hasgrownsomuchoverthelastcoupleofdecadesthatmanyoftheoldhardcoregymseithercloseddownordecidedtogomainstream. PowerHouse, WorldGymandGold’sGymalloncecatered exclusivelyto hardcorebodybuilders.
Most multipurpose fitness centers have a large floor area that contains hundreds of cardio and strength machines. You’ll also find a good selection of free weights, along with squat racks and other equipment created for the bodybuilder. Many have a pool, indoor track and a couple of group fitness and spinning studios. Prices are reasonable and discounts are often given to teens, seniors and employees of corporations. The better fitness centers tend to be well-maintained and are constantly upgrading their equipment. Also, your membership card is usually accepted at any club that is part of that organization, no matter where it is – usually all over the city, often all over the country and sometimes even in other countries. This means that you can train at a different gym every day if you live in a large city.
Hardcore Gyms
“Hardcore is indeed a place, but don’t try looking for it. The spot doesn’t have a nameand it doesn’t have an address. You won’t find it in the phone book, on the Internet, through a personal recommendation or with the right connections. Hardcore is in the heart. As long as you have an intense desire to train harder and heavier than you did the last time out – every time out – you’re in the right place.”
– Nelson Montana, regularMuscleMag Internationalcontributor, explaining how hardcore doesn’t necessarily refer to a certain type of gym.

If your goal is serious weight training and bodybuilding, then hardcore gyms are probably your best bet. There’ll be hundreds of dumbells and dozens of barbells and various racks to put them on. If you need to load the leg press up, no need to worry. There will be literally tons and tons of weight plates at your disposal.
Hardcore gyms like the original Gold’s Gym in Venice, California and Temple Gym in Birmingham, England became world famous because of the champions that trained there. Even at your local hardcore gym, you’ll probably be working out next to city and state champions. The person with the answer to just about any bodybuilding-related question is probably doing squats or bench presses a couple of feet away. Just try asking the typical health spa member how to improve your upper pectorals – their eyes might glaze over! Hardcore gyms offer a no- nonsense approach to bodybuilding at very affordable prices (usually in the range of $400 to
$600 per year).

Photo of Larry Vinette by Paul Buceta
However, depending on you, your goals and your self confidence, the atmosphere can be pretty intense. It can be intimidating to begin your bodybuilding training using 90 pounds on the bench for your work set while the 250-pounder next to you is warming up with 225. Then there’s the drug issue to be aware of. Many of the guys (and some of the ladies) will be using steroids and other performance-enhancing drugs. One of the side effects of these chemicals is attitude and irritability. Sometimes a glance is all it takes to set these individuals off. Also, unlike health spas, where clean clothes and showering are practically imposed upon members, the same cannot be said of hardcore gyms. Members at these gyms are totally into their workouts, and having a clean appearance or scent is just not a priority. Also, as you have probably already realized, hardcore gyms cater to just that – the hardcore. There are no idle exercisers at these places, so don’t expect to have a chat between bodyparts. And be prepared to see nothing but massive physiques!
Finally, the location of hardcore gyms may be an issue. Hardcore gyms tend to be located either in rough city-center neighborhoods or in industrial parks. Parking could be an issue, you could simply feel uncomfortable or you could in fact be unsafe.
Ultimately, where you decide to work out is your decision. One suggestion is to take a one- month membership at a couple of different gyms and see how it goes at each place. A month is usually enough time to determine such things as parking, commute time, equipment and atmosphere. It will also become apparent whether you like working out, period – bodybuilding
either grabs you or not, and is not something that you’ll stick with if you’re just going through the motions.
THE GREAT OUTDOORS
Anotherpossibility,ifyouareluckyenoughtoliveorworknearone,isanoutdoorfitnesscenter.Manylarger gymsinwarmerstateslikeFloridaandCaliforniahaveoutdoortrainingareas.TheweightpitonVeniceBeach,California,isfamoustheworldover.Bodybuildershavebeentraining theresincethe’30sand’40sanditseemsyouhaven’tmadeit inthe sportuntilyou’vedoneat leastonephotoshootthere!
Training outdoors offers numerous advantages. Even though the best gyms and fitness centers have air conditioning, it’s still not the same as natural clean air. Training outdoors also offers those who train in non-air-conditioned gyms a chance to train in a cooler environment on hot summer days. Hot, humid gyms can be brutal to train in and will drain even the most energetic trainers. If you’re lucky enough to have access to an outdoor training area located on a beach, just think how much more fun it would be doing squats with the ocean in the background instead of a gray wall. The same applies to doing bench presses under a blue sky versus the ceiling. There’s also something psychological about training outdoors, especially if it’s on a public beach. Most trainers will do that extra rep or two if they know people are watching them. But you don’t have to train at a beach. Why not bring your bench and dumbells into your own backyard, if you have one? Arnold and his friends would load up their cars with benches and weights and head to the woods. Here the future governor of California would squat until he could barely walk. Where there’s a will, there’s a way.
Do keep in mind if you’re training outside that the sun can play havoc with your skin. Time passes very quickly while you’re training under the sun. Before you know it you have been exposed to harmful rays for an hour or two. And don’t let cloud cover mislead you – the sun’s powerful rays easily penetrate clouds, and can cause just as much skin damage on cloudy days as it can on clear blue days. Always wear a good sunblock when training outdoors, and try to avoid training when the sun is at its highest peak (11:00 a.m. to 3:00 p.m. in most areas).
You’ll also want to pay attention to your clothing when hoisting iron outdoors. Cotton is an excellent choice because it offers good absorption and ventilation. Lycra is also a good choice because it’s light and allows sweat to evaporate quickly. A sweatband or bandana will help keep the sweat from your eyes, and a towel will come in handy for cleaning up after yourself.

Training outside is great for motivation. Photo of Sean Glassman by Alex Ardenti
Don’t forget the issue of water loss either. The average adult male is estimated to lose 8 to 10 quarts of water per day through sweat. While this may occur only in extreme cases, training under the hot sun will inevitably cause your body to sweat large amounts of water to stay cool. Bring a water bottle and keep filling it up. Beware of salt loss, however, which can masquerade as dehydration. Electrolyte drinks (i.e. Gatorade) help with this, but beware of the sugar content. My advice is to primarily drink water during your workout. If you are sweating copious amounts, then eat a few salted nuts to replenish your sodium.
Don’t neglect your warmup when training outdoors. You may feel that the warm air
somehow takes the place of a warmup, but it’s not that simple. A warmup raises your internal temperature, in addition to loosening the muscles and increasing blood flow to them.
Youmustalsokeepsafetyin mindwhentrainingunderthesun.Inextremecasesyoucouldsufferfromheatexhaustion(serious)or heatstroke(potentially deadly).Ifatanytimeyoubegintofeellightheadedordizzy,stopworkingoutimmediatelyandseekshadeorgoindoors.Takeafewextrasipsofwaterandloweryourheadtoincreasecirculationtothebrain.Beforeheadingbacktotheweights,walkback andforthtodeterminewhetherornotyou’refullyrecovered.Ifyoustillfeel“off,”letsomeoneknow(friendorstaffmember)andsitdown.Don’t risk turningheatexhaustiontodeadlyheatstrokeforthesakeoffinishing a workout. Everybodybuilderwho’shadasevereinjuryhassaidhe hadwarningsigns that heignoredinorder tofinish his workout. Makingthatmistake couldcostyoudearly.
The issue of air quality must be discussed before we leave this topic. Even though the outdoor weight “pit” on Venice Beach is world famous with bodybuilders, there are days when no one should be training there. Large cities, including Los Angeles, are notorious for their high levels of smog. Industrial pollutants can cause everything from lung cancer to emphysema. During the hot summer months, air quality declines dramatically and as a result, many cities have smog alerts. Pay attention to these health warnings if you live in such an area. Even if you can tolerate the smell and don’t fear the health consequences, the lack of fresh air will make your training more difficult.
After you finish working out, head to the showers. Besides cleaning off the dirt and sweat, a lukewarm shower helps lower the body’s temperature. Resist the urge to take a cold shower, as the cold water could shock the warm muscles, causing them to cramp. And now you’ve finished your hot-weather workout, you can head off for an ice cream cone and a cold beer … naw, just kidding!
CHAPTER 11
When and How Often
“Whyon God’sgreenearth are youweighttrainingfortwoanda half hours perday?Byfollowingthisroutineyouhaveabetterchanceofbeing struckbylightningordating a supermodelthanyoudoofbeingatoppro bodybuilder. It’sgreat tobemotivatedandwanttobethe best bodybuilderintheworld,butthereisa finelinebetweenintensityandstupidity.”
–FrankSepe,topbodybuildingwriterandmodel,answeringabeginner’squestionaboutwhethertwo-and-a-halfhoursoftrainingperdayistoomuch.
Whenpeopleaskmethebesttimetotrain,Iusuallytellthem,“today!”Themostimportant thing is not so much when you work out, but rather the fact that you work out regularly. Don’t let anyone tell you that you must work out at sunrise, or in the evening. The best time to train is whenever you can fit it into your daily schedule.
That being said, researchers tell us that hormone levels usually peak in the early morning
hours. Training at this time helps you take advantage of the body’s natural rhythms. Also, you may have more energy because you’re not drained from a stressful day at work or school. Of course hopping out of bed at sunrise to head to the gym is not for everyone. In fact, most people find that they need a couple of hours to “wake up” and then another couple of hours before they reach peak efficiency. This would move the time to late morning/early afternoon. But since this time is inconvenient for most people, they usually train between 3:00 and 5:00
p.m. (for students) or 5:00 and 7:00 p.m. (for workers).
Ifyou’reflexiblewithyourtime,even better– most gyms areopenfrom 5or6inthemorningto10or11atnight.Afewgymsareevenopen24hours.Trainingearlyinthemorningorlate atnightallowsyoutoavoidthecrowds atpeaktimes.
HOW OFTEN?
“Trainthreedaysperweekandworkyourwholebodyeachtrainingsession.Spendmoretimeworkingyourlargermusclegroupssuchasyourlegsandbackratherthanyourchest,armsandshoulders.Sticktobasicexercises,keepingyoursetsat3or4andrepsbetween8and10onthesmallermusclegroupsand10to12onthelarger.”
– Bill Pearl, bodybuilding legend, offering his views on the type of training program an
ectomorphic beginner should follow.
Although telling you when to work out is rather easy, telling you how often is a bit more difficult. Generally speaking, you want to work the muscles hard enough to stimulate new growth, but not so hard that they won’t recover before the next workout. Endless routine combinations will help you achieve growth. This book is designed to take you from the beginner level right up to the competitive levels of bodybuilding. Unfortunately, you can’t skip the beginner and intermediate levels and go straight to pro-level training, because your recovery system is not yet capable of enduring heavy training intensity. Jay Cutler didn’t start out by following a double-split, six-times-per-week training program! In fact, Jay and most of the other pros follow six-day splits only in the few months before a contest. The point, however, is that they started out small and eventually built up to their present training intensity. Here are the most popular split routines followed by bodybuilders. Later in the book we’ll go into each in more detail.

Photo of Bill Wilmore by Ralph DeHaan
THE WHOLE BODY – THREE TIMES PER WEEK
This is the routine most beginners start with, and it guarantees great results. You train the entire body during one workout, and then take a day off from training. Do this three times a week, with a day off between each workout. The day off between workouts gives the body adequate time to repair itself before the next workout. On average it takes a muscle about 48 hours to recover from low-to medium-intensity workouts.
The primary disadvantage of this routine is that you’ll only be able to do 2 or 3 sets for each muscle group. Trying to do more sets for each muscle group will leave you overtrained. Besides, trying to do 10 or 15 sets for every muscle group would take you three or four hours!
FOUR DAYS PER WEEK – TWO ON, ONE OFF
The four-day-per-week split is probably the most common and effective routine for gaining muscle size and strength. The body is divided into two halves, with each half trained on one of two consecutive days. After one day of rest follow two more days of training. Unlike the full- body routine, where all the muscles must be trained during one workout, the four-day split allows you to do more for the muscles since you’re training only half of them during any given workout. Instead of 2 or 3 sets of one exercise, you can do 3 or 4 sets of two, three or even four different exercises for each bodypart.
Therearetwodifferentapproachestothefour-day-splitroutine.YoucantrainMondayandTuesday,takeWednesdayoff, trainThursdayandFriday,andtake weekends off,oryoucansimplygotwoon, oneoff, regardlessofwhatday oftheweekithappenstobe.Manybodybuildersliketousethefirstapproach,asitgivesthemtheweekendsoff.
Someindividualshavedifficultyfollowingthis four-day splitbecausetheyfind training twodaysinarowtoostrenuous.Forthosewhoneedthatextraday’srestbetweenworkouts,a variationofthefour-day splitcalledthetwo-weeksplitmightbethesolution.
TWO-WEEK-SPLIT ROUTINE
Just like the four-day split, you divide your training into two workouts. However, instead of training two days in a row, you train one day and take the next day off. While you can go one on, one off indefinitely, most bodybuilders do Day 1 on Monday and Friday and then Day 2 on Wednesday. The following week they perform Day 2 on Monday and Friday and Day 1 on Wednesday. Basically you spread your training cycle over two weeks and perform each workout three times (twice in one week and once the next). See the example routine below of how this might work.
SIX-DAY-SPLIT ROUTINE
Eventually, most bodybuilders give the six-day split a try. As with the four-day split, you train different muscles on different days. In this situation, you divide your training into three separate workouts, perform them for three consecutive days and then take a day off. Some bodybuilders prefer to perform both three-day cycles back to back – six days in a row – and take the seventh day off.
The primary advantage of six-day splits is that you train only a couple of muscles each day. This means that you can train each muscle with extra sets and exercises. While it sounds great in theory, most bodybuilders find that they can endure training six out of seven days for only about two months. And I’m talking about the most experienced and genetically gifted bodybuilders out there. Most bodybuilders will limit this type of training to their pre-contest phase of training. They then switch back to a four-or five-day routine after the contest.
DOUBLE-SPLIT ROUTINE
The double-split routine is great for those who have less than 45 minutes to work out during each session, or for those who have plenty of time but prefer to concentrate on only one bodypart in a workout. You simply train twice a day, hitting one bodypart at a time. The advantage to this is that you can devote all your energy to training just one muscle. You will be in and out, shower and all, in 30 to 45 minutes, or even less. Double-split routines can be
incorporated into either four-or six-day splits, but most bodybuilders work it into the six-day split.
EXAMPLE: TWO-WEEK-SPLIT ROUTINE
WEEKONE	WEEKTWO
MONDAY:Chest,back,biceps		MONDAY:Legs,shoulders, tricepsWEDNESDAY:Legs,shoulders,triceps	WEDNESDAY:Chest,back,bicepsFRIDAY:Chest,back,biceps	FRIDAY:Legs,shoulders, tricepsTakingadayoffin between each workoutprovidesplentyoftime forrecovery.Manybodybuilderswho
had followed the four-day split found that when they switched to this routine, their strength and size gains
increased dramatically.

Photo of Kiyoshi Moody by Robert Reiff
The primary disadvantage of double-split training is that most people either do not want to, or don’t have enough time to work out twice a day. And don’t forget that training twice each day can be hard on the recovery system. It’s true that you’re training only one muscle group for a short period of time, but you’re still completing two workouts on the same day. If you were incorporating this into a six-day split it would mean 12 workouts per week. That’s a lot of work.
ONE-MUSCLE-PER-DAY ROUTINE
The biggest obstacle most people face when trying to gain muscle size and strength is overtraining. For the average person not juiced up on performance-enhancing drugs, spending more than two hours in the gym for six or seven days a week is just not possible. In fact, it becomes counterproductive. Back in the 1960s, a few of the top bodybuilders at the time, including Mr. Universe Vic Downs, figured out a solution to this problem. Instead of multi- muscle sessions lasting two, three or four hours, you train just one muscle. Instead of pacing yourself for hours on end, you hit the muscle hard for 30 to 45 minutes and then leave the gym. The nice thing about the one-muscle-per-day routine is that it satisfies those who need to be in the gym every day, but at the same time it won’t place too much of a demand on the body’s recovery system. Such a routine also allows you to do multiple sets for that one muscle group. Instead of 10 to 12 sets, you could do 15 to 20. This lets you hit the muscle from just about every conceivable angle, which is great for lagging muscle groups.

Photo of Troy Tate by Alex Ardenti
One of the drawbacks to the one-muscle-per-day routine is that you can easily do 20 sets in
30to45minutes.Whilethebigmusclessuchasthechest,backandthighsmightbeableto handleit,thismanysetswouldbetoomuchforthesmallersupportingmusclessuchasthetricepsandbiceps.
Here is an example of the one-muscle-per-day routine:
SAMPLE ROUTINE
MONDAY	Legs
TUESDAY	Chest
WEDNESDAY	Back
THURSDAY	Shoulders
FRIDAY	Triceps
SATURDAY	Biceps
WORKOUT DURATION – HOW LONG?
There’s a close relationship between workout length and type. If you follow the low-set, high-intensity style (i.e. Mike Mentzer’s Heavy Duty program), you’ll be in and out of the gym in under 20 minutes. Conversely, a 20-set per bodypart routine could have you hoisting iron for two hours. We feel that your workouts should take anywhere from 45 to 90 minutes (including cardio).
The topic of workout duration is always being debated. Some suggest that the human body has energy reserves for only about 60 minutes. Any longer and you’re just going through the motions. There’s also the argument that two-or three-hour workouts place an incredible strain on the recovery system. Some feel that they have not stimulated the muscle adequately enough after a short workout. There is also some merit to the argument that longer workouts do a much better job of stimulating the cardiovascular system. If you follow the high-volume style of training, give yourself 90 to 120 minutes. If high-intensity training is your preference, you should be spending anywhere from 30 to 45 minutes working out, and no longer.
CONCLUSION
I’ve just described to you the most common routines followed by bodybuilders. Later in the book I’ll be showing you how to incorprate the various exercises into these routines. I strongly urge you to follow them as described. They have been arranged in ascending order of difficulty. Don’t make the mistake of jumping to Ronnie Coleman’s or Jay Cutler’s pre-contest six-day split routine. Not only do you not need it, but your system won’t be able to handle it. As time goes on, such factors as time, goals and personal preference will let you decide what kind of split routine to follow.

Photos of Mark Dugdale by Robert Reiff
CHAPTER 12
TipstoKeepYouFocusedandMotivated
“Maintain a positive attitude and the long-term goals will take care of themselves.”
– Arnold Schwarzenegger, on how to keep going over the long term.
Chancesareyou’refairlynewtoworkingout.Andunfortunately,ifyou’relikemostNorth Americans, at least 50 percent of you will quit working out after the first month. By six months the number will have increased to about 75 percent. By the end of the year only about 10 percent of those who first began will still be hitting the gym on a regular basis. While the reasons are varied and mixed, most people who stop training do so because they become bored and unmotivated.
Well let’s see if we can do something about that. Here are 12 tips to help keep you
motivated and focused on your workouts. They’re all easy to implement, free, and virtually guaranteed to work!

    1 Geta workoutbuddy.There’snothinglikea workoutpartner tokickyour assonthoseless-than-energeticdays.Likewise,youcankickhis(orhers!)ondaysheorshefeelssluggish.Agoodtrainingpartnerknowswhentopushyoualittlebitharderandwhentogiveyouslack.Thetwoofyoucanhaveminicompetitions.Attheveryleastyou’llhavesomeonetokeepyou focusedontraining,andnotworriedaboutworkorsomethingdistractinginyourhomelife.

    2 Fityourselfin.Ascrazyasitsounds,youmayhavetoaddyournametoyourdayplanner.Ifittakesmakingyourworkoutoneofyourdailyappointments,thensobeit.Thebenefitofthisisthatithelpsyoubalanceyourworkoutswithotherdailyactivitiessuchasfamily,workorschool.Youwillbemoresuccessfulandboundtostickwithitifyoumakeworkingoutpartofyourlifestyle.

    3 Paceyourself.Don’tthinkthatyou’regoingtodevelopthebodyyouwantovernight.Itprobablytook youyearstogetoutofshape.Acoupleofweeksofall-out trainingwilldo nothingbutmakeyouincrediblystiffandsore,unwillingtoworkoutandhatingthesightofa dumbellorbarbell.It’sfarbettertotrainonlytwoorthreedaysaweekyearafteryearthanto
train seven days a week for one month and then quit because you’re burned out. Remember, consistency is the key.

    4 Riseandshineandworkout!Thelastthingyoumaywanttodobrightandearlyinthemorningishitthegym.Butifyoufindyourselfgoinghomeafterworkorschoolandfloppingonthe couch,giveita try.Byworkingoutearlyinthemorning you’llbesureofgettingitdone,you’ll feel energizedthroughout the day,andyourmorning workoutwillpreventeverythingelseinlifefromgettinginthewayofyourall-importanthealthandfitnessgoals.

Photos of David Rylah by Alex Ardenti
    5 Thescale – whocares?Unlessyou haveahugeamountoffatto lose,don’tworryaboutyourbodyweight.Aten-poundlossoffatandaten-poundgainofmusclewillmakea
huge difference in your appearance, clothes size and health, but the scales will show no change. Other than as a general guide for extremely overweight people, the scale is practically useless for measuring fitness success.

    6 Picka role model. There’snothinglikehavingsomeonetolookupto,tokeepyou focusedonyourgoals.LiterallymillionsofpeoplelookuptoArnold Schwarzenegger for thisreason.From a naive 19-year-old whosteppedoff a planein1968speakingnoEnglishtoworld’sgreatestbodybuilder,topHollywoodstarandgovernorofCalifornia,Arnoldknowsa thingortwoaboutmotivationandstayingfocused.We’resuretherearemany“mini-Arnolds”inyourlife.Theycouldbe teachers,co-workersor someoneinthe gymwho overcamehorrendousoddstogetwhereheis.Onthosedays youdon’tfeellikeworkingoutordoingthatextraset,askyourselfwhatwouldyourrolemodeldo?Wethoughtso.Nowdothatextraset!

    7 Keep trackofyoursuccess.Oneofthebestwaystoknow where you’regoingistoknow whereyou’vebeen.For a few dollarsyoucan pickupa training journaland startrecordingsuchthingsastheamountofcardio,theexercises,thereps,setsandweightusedoneachexercise,andhow youfeelandwhy. Wereyouuplatethenightbefore?Didyoueat aheavymealbefore comingtothegym? Forgettoeataltogether?Periodicallylookinginyourjournalwillgiveyouplentyofinsight.Youcanseehowdifferentexercisesandroutinesaffectyou,andyoucanseejusthowfaryou’vecome.Yourpresentwarmupweightswereonceyourworkoutweights.Those20-minutecardiosessionstwoorthreetimesperweekhavebeenreplacedbyfour45-minutehigh-intensityworkouts.Soevenifsometimesyoufeel you’regoingnowhere,yourworkout journalistellingyouotherwise. Keep at it!

    8 Getback ontrack.Missinga workoutisnotthatbig a deal.Infact,ifyou’ve beenworkingoutconsistentlyanextradayoff every monthorsoisrecommended. But for manypeople,onedayoff becomes twodaysoff, two becomesthree,andbefore long they’re skipping weeksonend.Thegymbecomesjustamemory.Thisis similartothedieter who,becauseshe’seatenacookie,eatstheentirebagofcookiesandaquartofchocolateicecream.Setbacksandmissedworkouts areperfectlynormal.Butthequickeryougetbackontrack,thequickeryouwillreachyourfitnessgoals.Trytorememberthathealthandfitnessisnot aboutbeing perfect.Itisa wayoflife.Don’t viewyourworkouts as beingallornone.Justbeconsistent.

Work hard in the gym, and then get out! Photos of David Rylah by Alex Ardenti
    9 Evaluateyourprogressonaregularbasis.Ifyoudon’tcheckyourprogressregularly
you’ll be less inclined to push yourself and stay focused. For example, you may be lifting the same weight for the same number of reps month after month. If you’re happy with the way you are and just want to maintain a reasonable level of fitness, then that’s fine. But chances are you would like to actually improve – increase your strength, gain muscle mass, look better and have more energy. Unless you evaluate your strength, size and cardio levels on a regular basis, you won’t feel inclined to push yourself.

    10 Gettothegym!Weallhavedayswhenwejustdon’twanttoworkout.We’dsoonergohomeandliebackonthecouchwithasodaorbeer.Butdon’t.Forceyourselftogotothegym.Tellyourselfyouwilljustdothefirstexercisethengohome.Oddsarethatwithinthefirst10to15minutes you’llstartfeeling energizedandhavea great workout.Sometimesthe dayswhenyouhavetheleastenergytobeginwithendupbeingthedaysyouhaveyourbest
workouts. You’ll feel especially great about it, because you had originally planned to skip the gym, remember?

    11 Changeitup.Nothing zaps motivationanddrivelikemonotony.Doingthesame routineoverandoverwillleaveeventhemostdie-hardfitnessfanaticsbored.That’swhyyou shouldchangeyourtrainingroutineeverymonthorso.Thechangedoesn’thavetoberadical, either. Something assimpleas increasingordecreasingthenumberofrepsmayboostyourenthusiasm.Trychangingtheexercisesonaregularbasisaswell.Ifyoumainlyusemachines,thengivefreeweightsatry.Ifyoualwaysstartyourchesttrainingwithflatbarbellpresses,trydoingincline dumbellorbarbellpresses.Orstartwithback instead ofchest.Usethepre- exhaustsystemforachange.Ifyou’rereallystuckinarut,giveyourworkoutatotaloverhaul andcombinethemuscles into differentgroups.Usuallydolow repsandheavyweights?Trydoinghighrepswithlowweights.Dowhateverittakestogetyoubackontrackandfocused.

    12 Take someplannedtimeoff. EventhoughearlierI saidtoforceyourself tothegym, therewillbetimeswhen taking a fewdaysor evena whole week offisrecommended. Oftenoneofthemajorsigns ofovertrainingisadecreaseintraining driveandmotivation.In simpleterms,your bodyisnotgettingachancetofullyrecoverbeforethenextworkout. Before long you’re experiencingburnout.Thisiswhenthenoviceweight trainerismostlikelytoquitaltogether.Ifyou’vebeenworkingoutregularlyformonthsonend,ifyou’vetriedalltheothertipsandnothingishelping,getoutyourcalendarandblockoutoneortwoweekstonottrain. Makesuretowritethedates ona calendar,becauserandomly takingtimeoff without a plan couldturnintoapermanentlayoff.Unlessyou’vereallylostinterestintraining,aweekortwo offwillhaveyouchompingatthebittogetbacktothegym,andifovertrainingwasindeedthecauseofyourmotivationlapse,thenyoushouldcomebackstrongerthanever.

Photos of David Rylah by Alex Ardenti
CHAPTER 13
The Missed Workout
“One general rule most people have heard is that if you have a head cold you can work out, but if you’re suffering below the neck you should not train. As anyone who has had the flu knows, your entire body aches, so training is pretty much out.”
– Will Brink, regularMuscleMag Internationalcolumnist, describing the differences between a head cold and a full-body flu.
It’sinevitable.Youwillmisstheoccasionalworkout.Ifyoutrainprettyconsistently,
don’t worry about it – the extra day or two off will probably do you good! If on the other hand, you find yourself constantly missing workouts, you may want to reevaluate your entire training philosophy.
Therearenumerouslegitimatereasonsformissingworkouts.Forexample,ifyou’reafull-timestudent, studytimeandexams willrequire missingworkouts.Duringmid-termsorfinalexams,taketwodaysoffanddevoteyourselftothebooks.Trustme–youwon’tlosemuscle (theonlysizelostwillbeinyourmind).Besides,scoringlowonyourexamswillimpactyourlifefarmoresignificantlythanacoupleofmissedworkouts.
Maybe you are no longer a student and are now a full-time businessperson. Staff meetings, business proposals, visiting clients and extra paperwork could all prevent you from hitting the gym. If you can foresee any of these delays, try rearranging your workouts ahead of time. For instance, if you know you’re in for a late night at the office on Tuesday, change your split routine, go twice on Monday, or slip in for a quick workout over your lunch hour. If your job requires a lot of travel, you can manage because most hotels have fitness centers. If not, simply go to the nearest gym and pay a drop-in fee. If you’re constantly traveling, check out the chapter “Bodybuilding on the Road,” later in the book for some tips on keeping, and even improving, your physique with a demanding travel schedule.
There are also a number of personal reasons why you may need to miss workouts. If you have kids, a school play, track and field competition or soccer game will usually take precedence over your workout. Most parents know about these important activities in advance, so aim to work your schedule around them. If you have to stay home because your child is sick, then you’ll just have to try to make up that workout the next day.
If you live in northern latitudes, severe weather may force you to miss the occasional
workout. While most gyms try to stay open during rough weather, a severe snow storm may shut them down for a day or two. Even if the gym stays open, is a workout worth potentially getting stuck in the snow or getting into an accident because of freezing rain? We think not! It makes more sense to grab a set of dumbells left over from your home gym and perform a light modified workout at home. Besides, you can get creative during the bad weather, and stimulate your muscles in a totally different way than you do at the gym.
Speaking of weather, don’t forget about the good ol’ common cold that often comes along with it! It’s bound to catch you at least once. Do yourself and the other gym members a favor and stay home to rest. Intense training will only weaken the body’s ability to fight off the infection. You will also run the risk of developing pneumonia or bronchitis.
Transportation issues can also throw your training schedules off. If you drive an older car, you may find yourself hoisting a wrench on arm day instead of a dumbell! In case your car does break down, or you simply lose your ride, keep a copy of a bus schedule or the number of a taxi on hand. Buses are cheap, relatively clean and punctual, and go within one or two blocks of just about everywhere.
Sometimes financial issues can also interfere with training. Maybe you can’t afford the gym on a monthly basis or are forced to consider dropping your membership because of the costs. Don’t panic. As we discussed in Chapter 10, it is possible to build a great-looking physique at home. Also, don’t underestimate the power of bodyweight exercises such as chin-ups, push- ups, sit-ups, dips between chairs, and one-legged squats and calf raises. If you are really creative and good with equipment, try building your own bench! That’s right – actually build it. Just make sure it’s stable and can take the weight – yours and the weight you’ll be lifting.
Some of the biggest and strongest guys around got started in garages using equipment built out of old car parts. The original Gold’s Gym in Santa Monica, California, was filled with equipment built by Joe Gold himself.
STAY HOME
Most people nowadays don’t have time to stay at home when they are sick. But research shows that going to work sick, even with a simple cold, can make you fatally ill. According to the health and attendance records of 10,000 British civil-service workers, 30 to 40 percent of those who continued to work when sick later suffered twice the rate of heart disease as those who stayed home. So next time you have a wicked case of the sniffles, grab the remote control and stay at home. A few days away from the gym won’t kill your training goals, and the other weight trainers will thank you for not spreading the germs.
Source:New York PostOnline
The final reason why you may miss a workout is … because we highly recommend it!
Even with the best form and technique, the human body, particularly the tissues that surround the joints (i.e. cartilage, ligaments, tendons, etc.) can only endure so much. The vast majority of bodybuilders have nagging aches and pains. In fact, a large majority of them are probably overtrained. Yet they refuse to take the time to rest because they fear losing size and strength. The truth is, once you’ve been consistently training with progressive resistance for a while, you’d need to take a couple of months off before you would honestly experience any
lossinstrengthandsize(evenifthisdoesoccur,youcanregainit inamatterofweeks).Itisduringrecoverytimethatyourbodyrechargesitselfandmakesthemostgains(becauseit isgettingachancetorest).Thetimeoffwillalsoincreaseyourmotivation.Afteraweek’srest,you’llbeattackingtheweightswithrenewedvigor!
Regardless of why you miss a workout, maintaining the overall commitment is crucial. As long as you do this, a missed workout, or even a week or two off (in the case of overtraining), will not affect you long term.
CHAPTER 14
Equipment: Yours
“In most back exercises your grip will be your weak point, hindering you from lifting heavy weights the back can handle but the wrists and forearms can’t. Straps definitely help you handle more weight in back exercises.”
– Rahim Kassam, strength columnist inMuscleMag International
You’llneedtobuyafewitemsbeforebeginningyourquesttobecomeaworld-classbodybuilder.Theseitemswillincreasetheproductivityofyourworkoutandwillcostyouverylittle.
CLOTHING AND FOOTWEAR
Most gyms have dress codes, and while some are extreme (such as no hats, or no two- piece clothing), most certainly require a pair of shorts and a T-shirt. Few gyms allow guys to go topless – it’s pretty disgusting having to wipe a large pool of sweat off a bench or machine before you use it. Besides, no one really wants to see your naked upper body, beautiful though it may be.
Attimesthe gymtemperaturewillbecoolenoughtowear asweatshirtandtrackpants.Warmer clothing helps keepthemuscleswarm,soaks upmoresweatandkeepsthe othercompetitorsfromknowingwhatshapeyou’rein!Duringthesummermonths,orifyourgymisalreadywarm,throwonatanktopandpairofshorts.Thebottomlineistodressaccordingtothetemperatureandthedresscodeatyourfacility.
Footwear is a little easier. Nothing beats the sturdy ol’ sneaker. You can head to the local department store and buy a pair of $20 specials or drop by a sports speciality store and pay
$150to$200forapairoftop-of-the-lineNikeorAdidas.Whilethecheapiesmaylookasgoodasthemoreexpensivebrands,theyusuallywon’tofferthesamesupportorlastaslong.
You maybetemptedtogobarefoot,butmostgymshaverulesagainstthis.Forstarters,it’snotvery hygienic.Also,itcanbedangerous.Youhavenoideajustwhatkindofdamage aheavydumbellorweight plate candotoan exposedfoot.Asneakermaybethedifferencebetweenaserious bruiseanda brokenfoot.Ifyourgym doesallowyoutoremoveyoursneakers,limitittosuchexercises as calf raisesand chin-ups.Performingcalf raises withoutsneakerswillallowyoutoobtainafewextradegreesofmovementatthetopandbottomoftheexercise.Barefootchin-upswillgiveyouasenseoffreedom,andwhilethedifferenceinweight
may only be a pound, the feeling of lightness may enable you to squeeze out an extra rep or so.
HEADBAND
Even in the best air-conditioned gyms, you’ll be sweating. Nothing is as irritating as sweat running into your eyes while you’re trying to work out. The best solution is to wear a headband, do-rag, or bandana. You can spend $10 to $20 for a store-bought one, or go to a fabric store and buy enough material to make five or ten. Always check with your gym first to make sure they allow headbands. Most do, but a few of the larger fitness chains have a rule against them.
GLOVES
One of the first things those not used to manual labor or weightlifting will notice after a few workouts is blisters. After a short time the blisters will turn into dead skin that will start building up in layers, leading to the formation of calluses. Calluses, while not the nicest thing to look at, are a preventative tool given to you by your body. The skin is the body’s first line of defense against invading germs, and therefore the body makes darn sure that any damage to the skin is quickly repaired. Calluses prevent the skin from breaking in frequently chafed areas. If you have sensitive skin, need soft hands for your profession or just hate the look of calluses, for $15 to $20 you can buy a pair of gloves that protect your hands from chafing and callusing. Some have the fingers cut out to allow a better grip. Some bodybuilders use golf gloves instead. While thinner and not providing the same degree of protection as weightlifting gloves, they are a decent alternative. If gloves are not your style, then try holding a piece of sponge or rubber between your hands and the barbell.
Just remember that once you start wearing gloves, you’re committed to them. My advice is to tough out the first few weeks and let the skin on your hands thicken. Not only will you have a better grip on the bar, you’ll also be prepared for any odd job around the house that requires rough hands.

WRAPS
It won’t take many workouts before you’ll notice some bodybuilders wrapped up like Egyptian mummies! For some bodybuilders, it’s preventative medicine, while for others it’s to protect an injured joint. As you progress in your workouts, you may experience the occasional joint problem. In most cases you can train around the irritation, but you may need to go the wrap route on occasion.

Wraps are thin (two to three inches wide) pieces of cloth that are wrapped around the injured area to provide extra support and to keep the area warm. Most drugstores sell them for a few dollars.
Unfortunately, some bodybuilders abuse the procedure. Instead of wrapping only the injured or weak area, they wrap just about every joint. This not only restricts their range of movement (one of the negative aspects of wearing wraps), but also causes the joints to become dependent on the wraps. As you progressively increase the weights you use, your ligaments and tendons increase in strength alongside your muscles. If you wear wraps too much, your ligaments will not feel the need to strengthen.
Unless you have a serious injury, you shouldn’t need to wear wraps this early in your training career. As your intensity increases, wrapping a joint may become necessary on heavy compound exercises such as squats and bench presses (the knees and elbows tend to be the most frequent joints that require wrapping), but do use wraps judiciously.
WEIGHTLIFTING BELTS
The weightlifting belt is another piece of equipment that has come to symbolize power and strength. Just think how many times you have seen some cartoon character wrap a belt around his waist, and then hoist a car or some other inhuman object. This symbolism has led to many a bodybuilder strapping on a belt before leaving the locker room and not taking it off until the end of the workout. In the “old” days, belts were used only on squats, deadlifts, rows and overhead presses. These days bodybuilders think they have to have one on constantly to be more powerful.
The purpose of a weightlifting belt is to provide additional support to the lower back when performing exercises that place extra stress on this region. The muscles and ligaments of the lower spine were not designed to endure the excessive stress from squats, deadlifts and rows. These movements place a tremendous amount of strain on the lower back, spinal erector muscles, ligaments and vertebrae.
The spine is also held upright by another force: intra-abdominal pressure, located below the diaphragm, and intrathoracic pressure (ITP), located above the diaphragm. Both pressures are created by forceful contraction of the abdominals against the body’s internal organs. Some physiologists estimate that these pressures can increase by a factor of 10 when lifting without a belt. A sturdy belt gives the abdominals something to push against.
As you might guess, wearing a belt continuously throughout every workout will keep your core muscles weak. It’s best to wear a belt only on squats, deadlifts, overhead presses, rows and shrugs. The only time that you should wear a belt for the entire workout is if you have a
lower-back injury.
Since weightlifting belts are popular,youwillfindtheminnumerousstores,from departmentstorestospecialtystores.Theyrangeinpricefromabout$25to$75.Ifmoneyisnoobject,youcangotoa leathergoodsstoreandhave onetailor made foryou.Whiletheprice couldbe$100ormore,theextracashwillgetyouafinishedproductthatwillfityourphysiqueperfectlyandlast forever.Beltscomeinseveral styles andgenerallyrangefromfour tosix inchesinwidth.Theyareusuallysecuredaroundthewaistinthesamemannerasaregularbeltandarefastenedwithabucklethatcouldbeone,two,threeorfourpronged.
Therearethreegeneralsub-categoriesofbeltsandallthreehavetheirprosandcons.Onone end, you have thestylishandcolorful velcro-fastened beltsthatarenotusually thickenoughtoprovide muchbacksupport.Isuggestavoidingthesealtogether. Thenyou have thethick,heavy-dutypowerlifting beltsthatwillliterallysupportatonofweight.Ofcourseyou’llpaymore,andyou shouldreallyaskyourselfifyouneedhalf acowwrappedaroundyourwaistatthisstage!Somewhereinbetweenarethemiddle-of-theroadbeltsthatcost$30to$40(aslittleas$10to$20oneBay)andweremadefamousbyYorkandWeider.Giventheir lowcostandsolidsupport,youcan’tgowrongbypurchasingoneofthese.












FOLLOW THESE TIPS SHOULD YOU DECIDE TO USE A BELT:
    • Beforebuyingabelt,tryoutanumberofdifferentstylesandmakes.Thepurposeofthebeltistoprovidelower-backsupport.Itdoesn’tmakesensetowearsomethingthat’sstylishbut doesn’treallyhelp.Thebestwordto describea good-fitting beltis“snug.”

    • Makesure thebeltyou buyisthickenoughtoprovidegood support.Someofthosecheapvelcro-fastenedbeltsoffernomoresupportthanatowelwrappedaroundyourwaist!

    • Alwayswearabeltonanyheavybasicexercisesthatplacepressureonthelowerback.Ifyoustillhavelower-backstress,youmightwanttogivethatexerciseapass.Ifmorethanoneexercisecauseslower-backdiscomfort,seeaphysicianorchiropractor.

    • Performallyourstretches andabdominalexerciseswithoutabelt.Wearingabeltnot













WRIST STRAPS
Decades ago, powerlifters like the great Paul Anderson used wrist straps to help him deadlift thousands of pounds. It took bodybuilders some time to accept them, but now straps have become an integral part of the bodybuilding workout.
Straps are short, narrow pieces of material (an average of two feet long by one to one-and- a-half inches wide) that are wrapped around the wrists and the barbell, or the handles of the machine being gripped. They are most commonly used on deadlifts, shrugs and rows because the forearm muscles are the “weak link” in the chain. Wrist straps enable you to subject the primary muscle to more weight than the forearms are capable of holding.
As with belts and wraps, the primary disadvantage of straps is that you can become dependent on them. If you use straps on just about every exercise, your forearm muscles and wrists will never develop their maximum gripping strength. Another drawback is improper use. Many bodybuilders experience severe wrist pain while using straps. While the weight being lifted could be the cause, it’s more likely the position of the wrists relative to the hands. The wrist is really a meeting place between the forearm and hand bones. The radius and ulna forearm bones connect to the hand and finger bones by way of the small wrist bones. The most distinct features of this area are the two bony protrusions on the sides of the wrist. These two bumps play a huge role in proper usage of straps.

Many bodybuilders place the straps directly over the bumps, but this is not a good idea, as all the weight being lifted (which will probably be many hundreds of pounds) is then transmitted directly to the small wrist bones. These small structures are not designed to support that kind of weight and the result is often stretched ligaments, wrist pain and potentially broken bones. You also have to remember the main nerves for the hands run through the small wrist bones. Wearing straps improperly may cause nerve impingement; more commonly known as carpal tunnel syndrome. So what’s the solution? Make sure that the straps are resting snugly around the bottom of your hand, missing the wrist altogether.
There are a number of different types of straps. Most cost about $15 to $20, but you could pay upwards of $40 to $50 for a top-end pair. Straps come in two styles. Some are simply straight pieces of material, while others have a loop at one end through which you feed the other end. Most bodybuilders prefer the loop variety for light exercises such as pulldowns and chin-ups, and the straight version for shrugs and deadlifts.
Youcould also easilymakeyourownstraps.Gointo a fabricorhardwarestoreandbuy aboutsixfeetoftoughwovenornylonmaterial.Cutthestrapsintolengthsofabout25to30inches longand1 1/2to2 inches wide.Anythinglessthan1 1/2 incheswillcutintoyourwrists.Makesuretoallowenoughmaterialtomaketheloop(ifyouaregoingtobemakingtheloopvariety).Ifyouwantextrastrengthandprotection,cutthestrapstwiceaswideandthenfoldinhalfand stitch.Makesure youuseheavythreadand doublestitching.Makesure thestitchingisstrong,especiallyifyoumaketheloopvariety.
Other sources of material include judo and karate belts and car seatbelts, which are all made of very strongmaterial. The martial arts belts also have the benefit of softness. You may have to fold the car seatbelt in half to eliminate the sharp edge.
HEAD STRAPS
Some bodybuilders will develop large, powerful neck muscles simply by doing shoulder and back training. Others will need to hit the muscles directly if they want that no-neck look made famous by football players. A head strap is a harness that fits around the head. You then
either hang weights from the end or attach it to a cable machine. Many of the older Universal leg curl/extension machines had such an attachment. If your gym doesn’t have a harness you can go the wrist strap route and make your own. Again, it’s just a matter of picking up the material and doing a bit of stitching.
Besidesappearance,strongneckmuscles are anabsolutemustinsportslikejudo,wrestling,football,rugbyandmixedmartialarts.Ifyourneckisundersizedoryouplayanyofthesesports,investinaneckharnessandtrainyournecktwoorthreetimesperweek.
CHALK
Sweat can interferewithyourgriponmachinehandles,barsanddumbells. Bodybuilders learnedthevalueofchalk from powerlifters,Olympicliftersandgymnasts.Mostsporting-goodsstorescarryitandit’sdirtcheap– lessthan$5for a large block. Beforeyou rush outandbuyit,however,checkyourgym’spolicy.Manygymswon’tallowitbecauseitcanmakeamess.Other gyms allowitonlyinthefree-weightarea.
WATER BOTTLE
“Without adequate fluids, the body simply cannot convert carbs to energy efficiently.
Since 70 percent of muscle tissue is water, it relies on consistent hydration to keepfunctioning, and when you’re depleted of fluid, the muscle cells simply cannot load up with energy nutrients or amino acids.”
– Jerry Kindela,MuscleMag InternationalGroup Editorial Director

It’s amazing how many guys refuse to carry a water bottle and insist on drinking out of the water fountain. It’s the old “water bottles are for wusses” mentality. Well, there’s nothing wussy about catching someone else’s flu or cold sore. Also, wusses rarely pass out from dehydration! You’ll lose a quart or more of water through sweat during a typical workout and you’ll want to replenish on a regular basis. For the sake of a few dollars, invest in a water bottle and try to consume at least one or two bottles per workout. Despite our land existence, we’re still reliant on water for just about every metabolic function. Don’t end up on the floor because of stubborn machismo!

Stay hydrated throughout your workout and beyond – your body needs water to function optimally.
Photo of Sagi Kalev by Irvin Gelb
CHAPTER 15
Equipment: The Gym’s
“My buddy and I decided to check out Winston’s Fitness Centre. When we walked in we were amazed. The place was full of weights and equipment … I was struck dumb.”
– Paul Dillett, champion IFBB bodybuilder
Ifyou’veneverbeeninalargegymorfitnesscenterbefore,dayonewillbeaneye-opener. The days of old torn benches and a few rusty barbells are long gone. Instead the modern gym is filled with the latest in strength training and cardio equipment. The typical gym will have an inventory of equipment costing hundreds of thousands, and in many cases, millions of dollars. As I’ll be looking at cardio training in greater detail later in the book, I’m going to devote this chapter to strength-training equipment.
Essentially, strength-training equipment can be divided into two primary categories – free
weights and machines.
FREE WEIGHTS
Free weight is the term given to dumbells and barbells. The term “free” is used as there are no attached pulleys, cables, weight stacks or handles. Just a piece of iron with plates on each end. The free weight is the most basic form of bodybuilding equipment and, despite the advances made to weight-training machines, has built more great physiques than any other type of equipment.
Barbells
The barbell is probably the most recognizable piece of bodybuilding equipment, and various incarnations have been used for hundreds of years. Barbells are long (typically between four and seven feet) iron bars on which circular weight plates are placed on both ends. Olympic bars are the largest barbells and, at seven feet long and 45 pounds, are designed to support 1,000+ pounds. At each end of the bar is a thicker chrome-colored section called a sleeve, that allows the bar to rotate independent of the plates. This helps reduce the stress on the wrists.
The next time you see some Olympic lifter throwing 500 pounds over his head or some powerlifter squatting with 900 pounds, you can be sure he’s using an Olympic bar. These bars are far too long to be used with arm exercises, so they tend to be used for training the larger muscles with such exercises as squats, deadlifts, presses and rows.
Besidesthe standardseven-footOlympicbar, most gymshave shorterbars (fourtosix feet)thataremoreconvenientforworkingthesmallermuscles.Tokeeptheplatesfromsliding offduringexercise,ametallockcalledacollarissecuredtoeachend.Collarscaneitherbethe typetightenedwitha bolt,orsimplespringcollars.
Fixed Barbells
Your gym may have a selection of fixed barbells. These short (four to five feet long) bars have the weights welded in position, so you simply grab the bar with the total weight you want to use. Most gyms have a full set of fixed bars ranging from 20 to 100–120 pounds, and these bars are stored in a special rack or stand. For neatness, convenience and safety, gyms require that you return the bars to the rack when you’re finished using them.
EZ-Curl Bars
Most gyms carry a variation of the barbell called an EZ-Curl bar. EZ-Curl bars are about three feet long, weigh about 20 to 25 pounds and have a double S-bend in the middle. Many bodybuilders find the EZ-Curl bars better to use than straight bars on arm exercises, as the curves allow the hands to rest in a more natural position throughout the movement, thereby allowing less stress on the wrists.
Weight Plates
Unlessyou’retraininglightorwarmingup,bars areuselesswithoutextraweightonthem.Weightplates arecircularanddesignedtofitsnuglyovertheendsofbarbells.Thestandard gymplateisironandrangesfrom2.5to100poundsinthefollowingincrements:2.5,5,10,25,
35, 45, 100.
Nodoubtsomereadersmaybefamiliarwith“plastic”plates.ManyhomegymsetsbyYorkandWeidercomewithweight plates madeup ofa hollow plasticshellfilledwithsandorcement.Thenice thingaboutplastic platesisthat theytreatcarpetsandfloorswithmorekindnessthanironplates.Theirchiefdisadvantageistheirthickness,astheyareatleasttwice as thick as an iron plate. This meansyoucan’tfitas manyonthebarbellanditwon’tbelong before you’lloutgrowthem.Inaddition,iftheydroponhardsurfacestheycan split, spillingthesandoutandbecomingunusable.
As with all small equipment, gyms will be diligent in requiring you to return the plates to their proper stands or racks when finished. Nothing is as dangerous as a couple of loose plates lying around the floor. Sooner or later someone is going to trip.
Dumbells
Contrary to popular belief, the name dumbell has nothing to do with being stupid. The original meaning of the word “dumb” was mute, or silent, and the word dumbbell literally means “silent bell.”

Photo of Omar Deckard by Ralph DeHaan
Dumbellscanbeconsideredthelittlebrothersofbarbells.Dumbellsareshort(10to15inches)barsthat,likebarbells, canbeusedtotrainjustaboutevery musclegroup.Unlikebarbells, however,youusually holdoneineachhandasopposedtousingtwohandstoholdonebar.Likefixedbarbellsets,most gymshave theplatesonthedumbells weldedinplace.Yousimplygrabtheweightyouwishtouse.Virtuallyallgymshave thedumbells arrangedinascendingorderonrackslocatedbythemirrors–thatis,ifthey’vebeenputawayproperly.Atypicaldumbellsetwillrangefrom5to120pounds,butgymswithlargerandstrongertrainersmighthave150oreven200pounderskickingaround.Youdon’trealizewhatpowerisuntilyouseesome 280-poundbodybuilderbangingoutrepsonpresseswitha pairof150-pound dumbells.
The primary advantage of dumbells over barbells is that they allow you a greater range of motion on many exercises, including pressing movements. On such exercises as chest and shoulder presses the barbell will have to stop at the shoulders or chest but the dumbells, because they are shorter and held in each hand, can be lowered further, giving you an extra 10 to 20 degrees of motion. Many bodybuilders also find dumbells easier on the wrists as you can rotate the hands slightly inward or outward. Barbells force you to keep the hands and wrists locked in the one position. In addition, dumbells are safer, especially when you are working out alone. If you can’t manage to complete a last rep on presses with dumbells, you simply drop them. If you can’t manage the last rep with a barbell … well, we’ve already told you about the dead bodybuilders in basements.
BENCHES
Although some exercises can be performed using just the barbell or dumbells, many exercises will need to be executed on some sort of bench. As there are numerous different types I’ll discuss them separately.
Flat Bench
As the name suggests, flat benches are long, flat, and horizontal. They are supported by four legs and can be used to perform such exercises as flat dumbell presses, one-arm rows and lying triceps extensions. While in some gyms the benches are bolted to the floors, most flat benches can be moved around. These benches will often have a rack attached for doing bench presses.
Incline Bench
To target the upper chest you’ll need a bench that is tilted or inclined 30 to 45 degrees to the vertical. Most bodybuilders find that angles above 45 degrees tend to shift most of the stress to the front shoulders while angles less than 30 degrees target the lower chest to a greater degree. Besides chest, you can use an incline bench to work the biceps and triceps.
Decline Bench
Decline benches are just the opposite of incline benches and are primarily used to target the lower chest. They can also be used for training the abdominals, triceps, back and rear shoulders.
Vertical Bench
On some exercises such as shoulder presses and dumbell extensions for triceps, it’s a good idea to brace your back against an upright surface. Most gyms have benches that are locked between 80 and 90 degrees. Resting your back against a vertical pad greatly reduces the stress on your lower back.
Adjustable Bench
Most gyms have adjustable benches that allow you to set the angle anywhere from 0 to 90 degrees. This allows bodybuilders to adjust the bench to suit the exercise. It also allows users to select the angle that feels best for them. While 0 (flat), 30, 45 and 90 degrees are the most popular angles for fixed benches, many bodybuilders prefer angles somewhere in between. We encourage you to experiment with different angles as time goes on – an angle that works for one bodybuilder may be too steep or not steep enough for another.
Scott, or Preacher Bench
This was originally called the preacher bench, but when word got out that Larry Scott, bodybuilding’s first Mr. Olympia, used it extensively to build his great set of biceps, the name Scott bench became common. The Scott bench is basically a pad set at 45 degrees. It often has an attached chair to sit on. By doing biceps curls on a 45-degree angle you can shift more of the stress to the lower biceps. Now, while you can’t physically lengthen your biceps (length is genetically determined) you can give the lower biceps and upper forearms a thicker appearance. This helps fill in the gap between the upper and lower arms. Another advantage of Scott curls is that by sitting down and locking the upper arms on the pad, you can’t swing the torso and cheat like you can on standing barbell curls. This also means you have to use less weight on Scott curls.
Abdominal Bench
An abdominal bench is basically a decline bench with double padded rollers at one end.
Many have a short handle sticking out of the high end to hold on to and a pin or knob to
adjust the height. Because of the angle, an abdominal bench allows you to place more stress on the abdominals. If you put your feet under the rollers you can perform situps and crunches to primarily target the upper abdominals. Flipping over and grabbing the handle with your hands while doing leg raises brings more lower abdominals into play. Both exercises can be made more difficult by increasing the angle of the bench.
Dipping Bar
While simple to look at, dipping bars are one of the most effective apparatus for working the chest, shoulders and triceps. The late Vince Gironda, the Iron Guru, said dips were the best chest exercise, period. Dipping bars can be parallel, like gymnastics bars, or V-shaped (coming closer together at one end). Performed with the body held vertical and elbows close to the sides, the exercise works primarily the triceps, while performing it while leaning forward with the elbows flared out makes it primarily a chest exercise.
Chin-Up Bar
Another oldie but goodie. A chin-up bar is simply a long overhead bar that allows you to pull yourself upwards. Basic bars are straight while the fancier ones may have numerous handles arranged at different angles. Chin-ups may have been a source of annoyance for you back in high school when the coach forced you to do so many chin-ups in a certain time period. Now that your bodybuilding training has begun let me be the first to tell you that chin- ups are one of the best, if not the best, back exercises in existence. Just about every top bodybuilding superstar includes chin-ups on back day.

Racks
Racks come in many sizes and shapes and have two primary functions – storage and assistance. Barbells and dumbells are not normally left lying around the floor or standing up in corners, but rather they are placed on racks to keep them out of the way and make them easy to find. Racks also come into play on exercises where the muscle being targeted is capable of lifting much more weight than the muscles used to hoist the bar into position. It won’t be long before you’ll be performing squats with 300 pounds or more on your shoulders. As you can imagine, it’s virtually impossible to hoist that amount of weight from the floor and place it on your shoulders. The easy solution is to place the bar on a rack at the desired height. Likewise, I don’t think you’d want to lift a loaded bar from the floor and hold it above your chest for bench presses. Even if you did somehow manage to hoist it into the starting position and perform your set, just imagine trying to get back up off the bench holding a 300-pound bar.
Many racks also have safety catches or pins that allow you to rack the bar at a lower level if you can’t return it to the starting height. This safety feature is an absolute must on such exercises as squats and bench presses.
Smith Machine
TheSmithmachineisaspecializedmachinethatlookslikeatraditionalbarbellplacedona rack.Butlookcloserandyou’llseethatthebarisattachedtoastraightverticalbaroneach
side and connected to the machine by a set of hooks. The primary benefit of the Smith machine is also its disadvantage – balance. Unlike a regular barbell, which you have to lift as well as balance, the Smith machine balances the bar for you. This makes it good for those with injuries, those new to the gym environment, and is safer for those working alone. The disadvantage of this, however, is that balancing the bar is a big part of the effectiveness of the exercise.
Another problem with the Smith machine is that most models force you to lift the bar in a straight line, whereas your body moves in a natural arc while performing presses. Forcing the body to move a bar in a straight line could cause undue stress on the joints and associated connective tissues.
The Arm Blaster
Whileheprobablyneveruseditasmuchasthephotosmighthavesuggested,thesightofArnold blasting his22-incharmswhilewearing an Arm Blasternodoubthelped sellmillions.AnArmBlasterisashort,twotothreefootlong,flatpieceofcurvedmetal(usuallyaluminum)thatfitsaroundthewaistandissupportedbyastrap aroundtheneck.Byplacingtheelbowsagainstthetwoends,muchofthecheatingthatbodybuildersare famous forwhiledoingbiceps curlsiseliminated. Whiletheapparatusdoesn’treallyhaveanydrawbacks,itneverreallycaughtonwithbodybuilders.
EQUIPMENT – MACHINES
“I don’t care for machines that start out with a fairly heavy weight, even before you addany plates. They can be downright dangerous. I wanted to do light leg presses so I put a 25- pound plate on each side. I didn’t know the machine weighed 225 pounds, making my first set 275. It drove me into the floor like a guillotine.”
– Bill Starr, regularMuscleMag Internationalcontributor and top strength coach

While barbells and dumbells are probably the oldest type of training equipment, machines have seen the greatest explosion in variety and numbers over the last couple of decades. Most machines have weight stacks made up of rectangular iron plates placed one on top of another. To select a weight you simply place a pin into the hole of the desired poundage. Most machines have the weight stacks attached to handles by way of cables and pulleys. In recent years some brands have adopted Kevlar belts in place of wire cables.
Machines come in two basic styles – individual and multi-station. Individual machines tend to work just one muscle, but with a bit of ingenuity bodybuilders have adapted them to train multiple muscles. Multi-stations have four, six, eight or more stations connected to a central frame, or core. The old Universal Gladiator is probably the oldest and most familiar multi- station around and most high school and college gyms have at least one of these units. While outdated by many of its younger rivals, it still finds its share of supporters.
There are literally hundreds of different machines that you can use to work the muscles.
There’snowayIcancoverthemallhere.LaterinthebookI’llbedescribingmanyofthemasIexplainthevarious exercises. FornowI’llgiveyoua brief descriptionofa fewofthebetter-knownmachines.


LowerBody
Photo of Con Dimetriou by Alex Ardenti
While the barbell squat is considered the best thigh exercise, there are a number of other machines that can effectively work the thighs. And even if you make squats the centerpiece of your workout, you’ll need other movements to really hit the smaller muscles of the legs such as the calves and hamstrings.

Leg press:If squats are the No. 1 leg exercise then leg presses are a close second – and for many bodybuilders a safer way to train the legs. I’ll be the first to admit that some individuals find the squat stressful on the knees and lower back, despite its many advantages. Others can easily perform the exercise, but get nothing more out of it than a large set of glutes (a large ass!).
Leg presses have two primary advantages over squats. You can go super heavy without placing anywhere near as much stress on the lower back than you do with a squat. Leg presses also allow you to vary your foot position considerably. Doing so allows you to target different parts of the thighs, and is beneficial for reducing knee stress and glute involvement.
You may find a number of different variations of the leg press machine. Older models require you to lie on your back and push straight up. While very effective, this position is uncomfortable and can cause an enormous pressure buildup in the head. If you have high blood pressure or a history of stroke in your family I strongly suggest you avoid the vertical leg press.
The most common leg press these days is called the 45-degree leg press. Instead of
pushingstraightup,youliebackona45-degreepadandpushaplatformloadedwithweightuponanangle.Suchmachinesaredesignedtoholdenormousloadsofweight.Ifyou’renotalready,itwon’tbelong before you’reusing500poundsormore.
The other popular leg-press machine is called a lying, or horizontal leg press. This machine requires you to lie on your back and place your feet on a platform. From here you push with your legs, but instead of the platform moving away from you, you move away from the platform. Because most horizontal leg presses are stack loaded (you place a pin in a hole rather than put plates on the side), serious bodybuilders usually avoid them. Even if the stack holds 500 pounds, the mechanics of the machine will allow most serious bodybuilders to lift the entire stack within a short time of starting their training.

Hack machine:The hack machine, or “hack squat” will put a nice sweep to your outer thigh. The machine is angled slightly backwards. You lie back and rest your body against a long padded support. The weights are usually attached to the rear or sides.

Leg-extension machine:The leg extension machine consists of a chair with a long straight lever with one long or two short rollers attached. By sitting in the chair and placing your legs behind the rollers and lifting (extending) upward, you can isolate the thighs. Although leg extensions are a great warmup or finishing exercise they won’t build your thighs nearly as large or strong as squats or leg presses do.

Leg-curl machine:Leg-curl machines are used to train primarily the hamstrings, but the glutes and calves do come into play. There are three primary types of leg-curl machines. The classic leg curl requires you to lie facedown on a long pad and rest your ankles under a set of padded rollers. You then curl the rollers up by bending at the knees. Older models of this machine were attached to the leg extension and the moving arm had both an upper and lower set of rollers. You simply sat on the end of the pad and used the lower rollers to perform extensions, and lay facedown and used the upper rollers to train the hamstrings.
In recent years the seated leg curl has grown in popularity. This machine looks very similar to the leg-extension machine, in that you sit in a chair. However, instead of placing your feet behind the rollers and pushing up, you place them on top of the rollers and curl down, or back towards your butt. The advantage of the seated leg curl is that it has an adjustable pad to keep you from sliding out of the chair. It also helps to prevent the cheating that can take place on lying leg curls by throwing your bodyweight into the exercise.
Standing leg curls require you to stand up and, while your body is supported by one leg, you place the other leg in front of a padded roller and curl backward and upward.

Calf machines:Calf machines come in three basic styles. The standing calf machine consists of an upright frame with two horizontal pads that you step under and place on your shoulders. You stand on the edge of a platform and flex up and down at the ankle joint, targeting the upper calf muscle, the gastrocnemius.
Those who find the standing calf stressful on their lower back can use the leg-press
machine. Instead of standing up and resting the weight on your shoulders, you sit in a chair and place your toes at the bottom edge of the platform. Flex at the ankle joint, going right up on your toes and then bringing your heels down as far as possible. As your legs are kept straight at all times, the toe press primarily works the upper calf muscles.
To target the lower calves, use the seated calf machine. This machine consists of a small padded stool to sit on and an attached horizontal bar with a set of pads that rest on your knees. The movement is similar to standing calf raises and toe presses, in that you flex up and down at the ankles. However, since the knees are bent, most of the work is performed by the lower calf muscle (the soleus).
Upper Body
As with the legs, there are hundreds of exercise machines for the upper body. While some are virtually useless, many come close to duplicating the effectiveness of free weights.

Lat pulldown machine:The lat pulldown machine has been a staple in bodybuilding workouts since Universal put one on their multi-stations decades ago. While chin-ups get the nod for back-training effectiveness, pulldowns (which are just chin-ups in reverse – the bar comes down instead of you going up) are great for those not strong enough to lift their bodyweight, or for those who cannot get enough reps with bodyweight. The traditional version of the lat pulldown was to use a long straight bar and grab it with a wide grip.
Nowadays dozens of different attachments can be hooked on to hit the lats (short for latissimus dorsi) from different angles. I should add that the lat pulldown machine probably gets as much use for training the triceps as it does for training the back muscles.

Pec-deck, or pec-flye machine:The pec-deck gets its name from the pectorals, or chest muscles. The original pec-deck was invented by Arthur Jones of Nautilus fame, but over the past couple of decades numerous versions have come on the scene. Some require you to place your forearms behind a set of pads and squeeze together, while others have handles for you to grab. While both these types of machine are effective, you may notice a big difference in comfort from one to the other, particularly on the joints.

Photo of Moe Elmoussawi by Robert Reiff
Lateral-raise machine:This machine consists of a padded stool to sit on and a small frame with two padded side arms to rest your forearms and elbows against. By raising the arms out and upward to shoulder height, you can target the side, or medial, deltoid (shoulder) muscles. While the dumbell version of this exercise is probably more popular, the machine is actually more biomechanically correct. The resistance is kept more in line with the side shoulders when using the machine.

Biceps and triceps machines:Despite the variety of biceps and triceps machines (literally dozens) they don’t seem to garner the same degree of attention as some of the chest, back and shoulder machines. It could be that most bodybuilders just prefer training their arms with free weights (is there anything any better than a basic barbell curl?), or it could be that machines don’t seem to stress the arm muscles like some of the other upper-body machines stress the larger muscles. With the exception of triceps pushdowns on the lat machine and maybe cable curls on a low-pulley machine, most arm machines just sit there looking cute but lonely!
TO USE OR NOT?
Theissueofmachinesisoneoftheenduringdebatesamongbodybuildingexperts.Many havealove’emorhate’emrelationship.Othersfallsomewhereinthemiddleandusemachinesto supplementtheir free-weight programs.Machinesdohavesomeadvantages overfreeweights.Theyareeasiertosetup,asallyoureallyneedtodoisputapininahole.Loadingalegpresswith500+poundscanbea workoutinitself.Machinesare alsoeasier touseifyou haveaninjury.Andunlikebarbellsanddumbells,whichneedtobebalancedaswellaslifted,
machines usually requireyoutosimplylifttheweight.Ofcourse,thisisalso where critics condemnmachines.Bynothavingtobalancetheweightyouarelosinghalfthebenefitsoftheexercise.Thesmallmusclesyouusetostabilizeandbalanceabarbellordumbellareneverfully utilizedwithmachines.Youwillnotice this weaknessifyouswitch from machinestofree weightsdoingthesameexercise.Theissueofsymmetricalstressmustnotbeforgotten,either.Manymachinesconsistofonearmorleverthatislifted withtwohandsorlegs. Theproblemwiththisisthatthe strongsideofyour bodywilldomostofthelifting.Theweakersidewillnevercatchupifyouonlyusesuchmachines.
Of course, some exercises can only be performed using machines. The lat pulldown is one example. Until you can lift your bodyweight on the chin-up exercise you’ll need to do pulldowns for lat width. Even then, you may find the lat pulldown does a better job of targeting the lats. With the possible exception of stiff-leg deadlifts there are not that many great free- weight hamstring exercises, whereas leg curls are great for targeting hamstrings. Calf training with free weights offers the same limitations.
Unless you honestly feel that you prefer to only use free weights, or conversely, injuries prevent you from using free weights, we suggest you incorporate a combination of machine and free-weight exercises into your training. Virtually every bodybuilding superstar does this, and so should you.

Photo of Franco Colombu

CHAPTER 16
Bodybuilding Biology
“Most bodybuilders are focused on building bigger muscles, period! In fact, they should be focusing on building a big, proportionate, flexible, strong and healthy body.”
–MuscleMag Internationaleditorial
It’sbeenpaintedandsculptedforthousandsofyears.Poetswriteaboutitandpeopleroutinely spend thousands of dollars trying to perfect it. The human body has been called everything from a work of art to an incredible machine. As a bodybuilder your goal is to improve both its appearance and health, not to mention its strength.
In many respects the human body is like an internal combustion engine. Both need fuel to
supplyenergyandbothgive offwasteproducts.Bothneedconstantmaintenanceandbotheventuallywearout–muchmorequicklyifnotproperlycaredfor.Thefollowingdiscussionofmuscleanatomyandphysiologymaybringbackmemoriesofhighschoolbiology.Infactyoumaystillbeinhighschool.That’sfine,asthere’snothinglikepracticalapplicationtohelpyouremembersomething.
MUSCLES
The human skeleton is covered by approximately 650 muscles, which create the distinct contours and shape of the human body. Anatomists disagree on the exact number of muscles. The main area of controversy concerns whether certain muscles are one unit or two units working together. (Clearly we did not evolve to please anatomists.) It is generally accepted, however, that there are at least 630 muscles in the human body. By contracting and relaxing, these muscles produce movement.
Although bodybuilding helps strengthen bones, ligaments and tendons, it is the muscles that receive the greatest benefit from this sport. The words bodybuilding and muscles go hand in hand. Muscles show the results of your labor. You don’t ask a person to show you his Achilles’ tendon – you ask to see his biceps. Muscles are the symbol of strength, even though strength relies on tendon power and leverage as much as muscle power. The associated ligaments and tendons are forgotten in the excitement – until you pull one.

Photo of Mark Dugdale by Robert Reiff
Therearethreetypesofmuscletissue:cardiac,smoothandskeletal.Fromabodybuildingstandpointweareconcernedwiththethirdtype,sowewillbebriefwhendescribingthefirst two.
Cardiac muscle is found only in the heart. Its main function is to force blood through the body’s arteries, veins and capillaries. Smooth muscle makes up the walls of such internal hollow organs as the small and large intestines, the respiratory tract, and most of the reproductive system.
Skeletal muscle acquired its name because, for the most part, it is attached to the body’s skeleton. This type of muscle is often said to be striated because of the alternating dark and light areas. (Smooth muscle is nonstriated, while cardiac muscle is finely striated.) Unlike smooth and cardiac muscle, which contracts involuntarily (i.e. you have no direct control over it), skeletal muscle contracts voluntarily in most cases. This means you can contract skeletal muscle whenever you want.
Skeletal muscles are covered and held together by fibrous connective tissue called fascia. Fascia can be divided into two types – superficial and deep. Deep fascia is composed of layers of dense connective tissue and is found between individual muscles and groups of muscles. As does superficial fascia, deep fascia contains an assortment of nerves, blood vessels and lymph vessels.
FUNCTION
Skeletal muscle has three main functions – movement, heat production and posture. In normal day-to-day activities (standing, walking, sitting, etc.) the contracting and relaxing of muscles produces much of the heat responsible for maintaining the body’s internal temperature (average of 98.6 degrees Fahrenheit, 37 degrees Celsius). Even holding normal posture is a function of skeletal muscle. This is most obvious in people with lower-back injuries. The muscles of the lower back, called the spinal erectors, help keep the body in an upright position. If they become injured or even just tired, the person will start to slouch, having great difficulty sitting or standing upright.
STRUCTURE
Skeletal muscleiscomposed oflong musclecellscalled muscle fibers.Thesefibers give skeletalmuscleitsstriatedlook.Musclefibersarecomposedofsmallerfiberscalledmyofibrils, whichinturn canbebroken down into myofilaments.Themuscle fibers aresuppliedwithbloodbyanetworkofcapillaries,smallbloodvesselsthatbranchofffromlargerarteries.
Capillaries serve two main functions: They bring oxygen and nutrient-rich blood to the muscles, and at the same time they remove the waste products of metabolism.
Muscle contraction is under the control of the central nervous system and follows an all- or-none principle. As this book is not a biophysiology text, I will not go into great detail here. Suffice it to say that for a given muscle fiber to contract, it needs a certain amount of stimulus. When this stimulus is received, the muscle fiber in question fires (neurophysiological jargon for contracts) to its full extent. A smaller stimulus does not produce a smaller contraction of the muscle fiber. Once the minimum stimulus needed is received, the particular muscle fiber contracts fully. Keep in mind, however, that one muscle is made up of perhaps half a million
individual muscle fibers.
Ifthestimulusisspreadoveralargearea(i.e.thewholemuscle),allthenecessarymuscle fiberswillfullycontract.Thestrengthofthemusclecontractionisbasedonthenumberoffiberscontracting,nottheintensityofeachfiber.Liftinga20-pounddumbellwillcausemorefiberstocontractthanliftinga10-pounddumbell.Theindividualmusclefibers,however,arecontractingwiththesameintensity.
MUSCLE CONTRACTION
Muscles become shorter when contracted and lengthen when relaxed. This action enables us to lift and hold objects, walk, breathe and perform many other activities that involve movement. While you are likely aware of this concept, you may not understand the actual mechanisms involved.

Photo of Mark Dugdale by Robert Reiff
Scientists explain the shortening of muscles with the “sliding-filament” theory. Basically
the theory states that muscle fibers contain two major proteins called actin and myosin, which are arranged in cylindrical bundles. When a muscle contracts, the ends of the myosin attach to the actin molecules of adjacent fibers. The myosin then undergoes a conformational change, resulting in the end of the fiber bending. This pulls on the actin fiber. Once the myosin filament completes this change, it detaches itself from the actin fiber and straightens out. The whole process then repeats in a kind of “leap frog” manner, with adjacent fibers sliding past one another. In order for this process to work most effectively, sufficient quantities of calcium, sodium and tropomyosin must be present. Most of these are supplied in the diet, so it’s obvious why nutrition plays such an integral part of muscle contraction and growth.
ISOTONIC VERSUS ISOMETRIC
Muscle contraction falls into two broad categories. The first, isotonic, is what comes to mind when we think of muscle contraction. It involves a shortening and thickening of the muscle. Just about all bodybuilding exercises involve isotonic contractions.
Thesecondtypeofcontractioniscalledisometric.EarlierinthebookItalkedaboutCharlesAtlas’trainingcoursesfromthe1940sand1950s.Theseexercises werebasedheavilyonisometriccontraction.Unlikeisotoniccontractions,isometriccontractionsdon’tinvolve ashorteningofthemuscle.Togetanideaofanisometriccontraction,forcefullypushtheheelsofyourhandstogether.Whilethemuscles are tightandtense,theyarenotchanginginsize.Youcangetthesame effect holding a barbell.Grababar andpreparetodoastandingbarbell curl.Beforethebarmovesup,themuscles areinusebutarenotchanginginlength.Thisisan isometriccontraction.Assoonasyoustartmovingthebar,thebiceps musclesshortenandbunchup(get thicker),andwhenyoumovethebar theylengthenagain. Thisisanisotonic contraction.Bothtypesofcontractionsrequireenergyand produce heat.Mostbodymovements areacombinationofthetwo,althoughsomearepredominantlyoneortheother.
Walking is mainly isotonic, whereas standing is primarily isometric.
For bodybuilding purposes isotonic movements are, by far, the most effective. There is a limit to what isometrics can accomplish. They are probably useful only when access to weights is impossible, such as when you’re on the road. Some bodybuilders find that isometric (often called isotension) exercises add that extra bit of hardness when they’re preparing for a contest, but from a mass-gaining point of view, sticking with basic isotonic exercises is your best bet.
FIBER TYPES
Muscle fibers can be divided into two broad categories – fast-twitch and slow-twitch. The ratio of slow-to fast-twitch muscle fibers is determined by genetics, and doesn’t change much over a lifetime. (Recent research suggests that it might be possible to transform one into the other.)
FAST-TWITCH MUSCLE FIBER
Fast-twitchmusclefibersareadaptedforrapidshort-durationcontraction.Forexample,thesmallmusclescontrollingtheeyesandfingersareadaptedforveryquickmovements,buttheyhaveaveryshortduration.Tryblinkingyoureyesveryfastforasustainedperiodoftime.
You’ll find that after a short time they tire to the point that you can hardly move them. The reason? These muscles have a reduced amount of myoglobin, an oxygen-binding protein that
speeds up the rate of oxygen movement into a muscle fiber. Fast-twitch muscle also has fewer capillaries than slow-twitch muscle. This means a slower rate of nutrient replenishment. The shortage of capillaries and myoglobin means a reduced number of red blood cells, giving the muscle a pale color. Such muscles are called white muscle.

Photo of Joel Stubbs by Robert Reiff
SLOW-TWITCH MUSCLE FIBER
Areas of the body that need prolonged, steady contractions are controlled by slow-twitch muscle fibers. Slow-twitch muscle fibers don’t tire as easily as fast-twitch. For example, the spinal erectors of the back, which keep us upright all day, are primarily composed of slow- twitch muscle fibers. Unlike fast-twitch, slow-twitch muscle fibers have a large capillary network and increased amounts of myoglobin. The increased myoglobin gives the muscle a reddish color. The most easily visible examples of red and white muscle tissue are in poultry (chicken, turkey, duck, etc.). What we refer to as white meat and dark meat are in reality fast- twitch and slow-twitch muscle fibers.
So what does this distinction mean for bodybuilding? For starters, most of the body’s main muscle groups are predominantly fast-or slow-twitch. This means that each muscle group will respond differently to varied rep ranges. In general, bodybuilders find that calves and forearms respond best to high reps (20 plus), whereas other muscles such as those of the chest and back seem to require lower reps (8 to 10). Of course, some bodybuilders find heavy weight and low reps (6 to 8) to be the most effective combination for the calves, and others find high reps
optimal for chest.
An individual with a predominance of slow-twitch muscle fibers would need to include a high number of sets and reps to adequately stimulate his or her muscles. Conversely, someone with a proportionately high number of fast-twitch muscle fibers would probably respond better to heavier weights and lower reps.
The latestresearchsuggeststhatfast-twitch muscle fiberscontracttwice as quickly(ittakesaboutonemillisecondforamusclefibertocontract)andare10timesstrongerthanslow- twitch muscle fibers.Theyrespondbesttoworkouts involving 2to6setsof4to6reps.Thesetsshouldbeperformedwiththemaximumamountofweightthatcanbehandledforthegivennumberofreps,thesixthrepbeingthelastthatcouldbecompleted.Slow-twitchmuscle fiberswerefoundtorespondmosteffectivelytoahigh-set(8to10),high-rep(12to20)routine.
The average untrained person has muscles with a 50:50 fast-twitch to slow-twitch ratio. In top athletes, however, we find a different ratio. This is partly because athletes excel at sports their bodies have an aptitude for, and partly because their muscles respond to the specialized demands placed on them. In simple terms, the body adapts to the type of stress endured (e.g. long-distance running versus weight training). The ratio of the two contributes to success in the athlete’s chosen sport. Muscle biopsies on marathon runners reveal muscles with as high as 90-percent slow-twitch muscle fiber. For bodybuilders the ratio is reversed – red muscle fibers account for 80 percent of the muscle. The high percentage of red fibers can be explained by the type of workouts performed. Slow and continuous exercises with moderate to heavy weights (average rep range of 8 to 12) stimulate the production of red muscle fibers.
Asforthewhite muscle fiber, recentstudiessuggestthatitcanbe convertedinto red muscle fiber. Thischangeresults fromslowandsteadycontractionsovertime.It’s believedthatthetypeofnerveimpulsedeterminestheratiooffast-twitchtoslow-twitch(whitetored) muscle fibers. However,eventopbodybuildersdisplay much variationintheir muscle composition.Somehaveratiosinfavoroffast-twitch,othersinfavorofslow-twitch.Throughtrialanderroreachindividualhasdeterminedwhichtypeoftrainingworksbestforhim.Unlessyourratiois extreme– a rarephenomenonfortheaverageperson–youcanmakegreatprogress nomatter whichtypeofmuscle fiber predominates. To take fulladvantageofbothslow-and fast-twitch muscle fibers,bodybuildersgenerally alternate repranges(6to8versus12to15).Thisway,nomatterwhattheindividualfiberratio,youcanbesureyourmuscles are beingfullystimulated.
MUSCLES – HOW THEY WORK
Skeletal muscles produce movement by pulling on tendons, which in turn pull on the connecting bone. Most muscles pass across a joint and are attached to both bones that form the joint. When a muscle contracts, one of the attached bones remains stationary while the other moves along with the contraction. For convenience we say that the muscle section attached to the stationary bone is called the origin, and the point of muscle attachment on the moving bone is called the insertion. Keep in mind that origin and insertion are relative terms, and can be reversed depending on the action involved. Contrary to popular belief, muscles can only pull, not push. Even though many exercises are considered “pushing” movements, the
muscle being worked is actually pulling the associated bone. When you’re performing triceps extensions, the triceps muscle is contracting and pulling the forearm to an extended position, yet most bodybuilders refer to triceps extensions (as well as any other triceps exercise for that matter) as a pushing movement. Similarly the bench press, while commonly called a pushing exercise, causes the chest muscles to contract, pulling the arms toward the center of the body.
The human body evolved such that many of the major muscle groups work in opposing pairs. Triceps and biceps provide a classic example. Contracting the biceps draws the forearm toward the upper arm, whereas contracting the triceps extends the forearm away from the upper arm and back to its original extended position.
To further enhance your bodybuilding biology vocabulary, the muscle that contracts to produce a desired movement is called the agonist. The muscle that produces the opposite movement is called the antagonist. English majors will recognize the terms from studying novels, the protagonist being the central character, while his or her opponent is the antagonist. When the agonist (e.g. biceps) is contracting, the antagonist (triceps) is relaxed. As with insertions and origins, an agonist in one movement may be an antagonist in another.
Bodybuilders often replace the words agonist and antagonist with flexor and extensor.
Contraction of the biceps bends, or flexes, the elbow bringing the lower and upper arm bones closer together. Conversely, contracting the triceps extends the elbow joint, drawing the bones away from one another, increasing the angle. Bodybuilders use the terms “flexing” and “extending” to describe the function of the muscle rather than the joint, so therefore you “flex” the biceps and “extend” the triceps.
Most complex exercise movements are the result of many muscles working together. For example, the bench press is considered a chest exercise, but the shoulders and triceps also receive a great deal of stimulation. In fact, some trainers find the bench press a poor exercise for the chest. Instead of great pecs, they end up with well-developed front deltoids or triceps. There is nothing wrong with this. It just means you have to start doing other exercises to work your chest, and make sure to work your rear delts to keep up with the front.
In the bench press the chest muscles (pectorals) are called the primary movers, and the deltoids and triceps are referred to as secondary movers. Aside from secondary movers, other muscles also assist the primary movers. The back muscles (latissimus dorsi) help stabilize the body. Though they are not directly involved in moving the weight, they nevertheless assist the primary movers.

Photos of Troy Alves, Desmond Miller and Peter Putnam by Jason Mathas, Ralph DeHaan and Irvin Gelb
NAMING
The name of a muscle typically tells us something about its structure, location, size or
function. Shape is described in such muscles as the trapezius, deltoid or gracilis. The corresponding shapes are trapezoidal, triangular and slender, respectively. Gluteus maximus and gluteus minimus, the muscles that make up the buttocks region, are two names that indicate relative sizes.
Such terms as supraspinatus and infraspinatus indicate relative position – supra indicating above the spine of the scapula, and infra below the spine of the scapula. Familiar to most bodybuilders are the latissimus dorsi. They are named as such to indicate that they are found laterally on the body toward the dorsal, or back region. (Just remember where a shark’s dorsal fin is located.) Likewise the rectus abdominis is a straight muscle located in the abdominal region.
Some muscles are named according to their number of “heads.” The head is defined as the expanded, rounded surface, or belly, of a muscle. The biceps muscle has two heads, hence the prefix bi. The triceps has three heads, and the front thigh muscle, called the quadriceps, has four heads.
Muscles can also be named according to the direction of their fibers – transverse (across) and obliques (slanted). They indicate the direction of the muscle fibers with respect to the structures to which they are attached.
CHAPTER 17
The Pump
“Ve vant to pump you up!”
–HansandFranz,thoseendearingcharacterswiththatfamiliarAustrianaccent,fromSNL.
SinceIjustdiscussedmuscleanatomyandphysiology,itonlymakessensetotakealook at a unique bodybuilding term – the pump. Considered by some athletes to be almost sexual in nature, the pump is conceivably the most desired sensation of hard-training bodybuilders. After a couple of sets of an exercise the muscle becomes engorged with blood. It swells, the veins stand out and the owner begins to feel that on any day of the week he could match physiques with Arnold Schwarzenegger!
The pump is caused by blood rushing into the muscle faster than the circulatory system
can remove it. Many bodybuilders assess the quality of their workout by the level of pump. If the worked muscle does not pump to any degree, the individual often feels the workout was wasted.
Thelevelofpumpvariesamongindividualsandalsowithinoneindividual.Youmaygetan incredible pump fromonesetonone day,whileonanotherday noamountofexercisewillbringonthedesiredfeeling.Inaddition,it’spossibletofullypumpthemuscleonlytolosethepumpwithcontinuedexercise.Whenyoubeginto losethepump,stopexercisingthatparticular muscle.Theideaistobecomesointunewithyour bodythatyouknowexactlythemaximumnumberofsetstoperformwithoutlosingthepump.
Is a good pump necessary? Although it’s not a prerequisite for growth, the general consensus is that the better the pump, the greater the development. A good pump signifies that the muscle in question is receiving a good blood supply. Also, the speed at which a muscle pumps up is indicative of its neuromuscular pathway. There is a definite relationship among supply, nerve transmission and muscle growth. In short, the better the blood supply to a muscle, the better it pumps, and the faster it grows. The important aspect is not so much the blood but rather what it carries. As the body’s chief transport medium, blood brings to the muscles all the nutrients and oxygen needed for growth and repair. At the same time blood removes such metabolic wastes as carbon dioxide and lactic acid. An increased blood supply also means the establishment of more blood vessels.

Photo of Arnold Schwarzenegger
If you need more convincing, ask yourself this question: “What are my best bodyparts?” Chances are your best muscle groups are those that pump up the fastest and to the greatest extent. On the flipside of the coin, those muscles that lag behind probably pump up little or not at all.
Achieving a proper pump requires intense, heavy training, not endless sets of reps using light weight. Such training strategies as Vince Gironda’s 6 sets of 6 reps with 30 seconds rest between sets, and Dorian Yates’ high-intensity training (a modification of Mike Mentzer’s heavy-duty system) are great ways to achieve the maximum pump in the shortest time.
What happens if you fail to achieve a pump or it’s much smaller than usual? Such a failure is caused by one of several factors. All the training in the world will not produce a pump if there is no glycogen in your muscles. A flat look to the muscles and a failure to achieve a pump are caused by insufficient glycogen storage. You need more carbs such as sweet potatoes and oatmeal.
Another reason for a less-than-adequate pump is overtraining. Doing 20 or 30 sets per bodypart is the surest way to hold yourself back and in many cases reverse your progress. There is no way your recovery system can restock the body’s muscles with glycogen if you follow such a routine. Why do sprinters have huge muscular thighs while marathon runners have long slender thighs? Sprinters concentrate on doing the maximum amount of work in the shortest time. Marathon runners, on the other hand, expend so much energy over such a long time that their systems (particularly their muscles) never get a chance to totally recover. The same principle holds true for bodybuilders. Spend hours on the stationary bike or performing endless high-rep sets, and the muscles cannot help but take on a stringy appearance. There is
a fine line between not enough and too much.
If you’re eating properly and not overtraining, the lack of a pump is due to some other cause. How long do you rest between sets? Anything over two minutes is way too much. Most bodybuilders find 45 seconds to a minute to be the best rest interval. If you can operate on less rest – say, 30 seconds or so – you most certainly will achieve a pump, as long as you’re getting 6 reps per set.
Other training techniques that almost guarantee a pump are supersets, trisets and giant sets. All of these training practices ensure much work being done in a short time – the perfect conditions for a great pump.
Whileachievingapumpisnotanabsolutenecessity,itisoneofthemostfrequentlyusedbenchmarksformeasuringtheadequacyofaworkout.Makeahabitofleavingthegymwitha muscle-busting pump,andthere canbebut oneoutcome –growth.
CHAPTER 18
Exercise and Adaptation
“Thirty years agoArthurJones,thenear-eccentricall-aroundentrepreneurial wizardandinventorofthe Nautilus machine,wrote:‘Makeanexerciseharderandyoumakeitbetter.’He wasright.Aslongasyou avoid injury, eatcorrectlyandrestappropriately, anythingthat makesanexercisemoredifficultcauses themusclestoundergomorestress,creatingthepotentialformoregrowth.”
–EditorsofMuscleMagInternational,reiteratingadvicethatDr.ArthurJoneswaspreachingnearly40yearsago.
Unlikeamachine,whichcannotrepairitself,thehumanbodyiscontinuously
modifying its physiology. If a harmful organism invades, antibodies and white blood cells rush to the body’s defense. A small skin abrasion is repaired in a few days, and muscle growth follows a similar pattern.
Many people refer to bodybuilding as progressive resistance training. This is an apt description, as your goal is to gradually increase the amount of weight lifted in each exercise. Contrary to what many believe, muscles do not grow during training. Think of exercise as a type of message. By working out you are ordering your muscles to get bigger and stronger. With time you have to send stronger messages (heavier weight) to get the same effect.
Adaptation is defined as a change in response to a stimulus. Let’s see how this definition applies to bodybuilding. When you perform an intense set of curls, after a given number of reps the biceps become fatigued. Over the next couple of days the body repairs the damage. (This term does not imply that the muscle itself has been injured, only that some muscle tissue has been broken down.) Repair involves the use of building blocks called amino acids (more on these in the nutrition chapter). The body combines the amino acids into protein which is then integrated into muscle tissue.


Photo of Jae Jung by Paul Buceta

After an intense workout, your body needs to recover and repair the muscles such that the tissue becomes slightly larger and stronger.
Photo of David Hughes by Robert Reiff
An interesting fact about the recuperation process is that the body doesn’t repair the muscle as it was. Instead it goes a step further, making the muscle slightly larger and stronger. In effect, your body is saying: “Whoa, that was a great deal of stress. I need to make that muscle stronger so next time it can handle that stress better.” Once the extra muscle tissue has been built, you can see that your body will handle that weight quite well. To keep the muscle growing, the amount of weight lifted must be gradually (gradually!) increased. That way, your body is always trying to deal with increased loads by adding a little more muscle tissue.
Most muscle growth is the result of what’s called hypertrophy – the increase in diameter of existing muscle cells. In addition, the muscles’ blood supply and number of mitochondria (energy-producing organelles) is increased. Of course the opposite can also occur. If a muscle is not regularly exercised, or if there has been some sort of nerve damage, it begins to shrink. This process is called muscular atrophy. A good example of atrophy can be seen in astronauts who spend long periods of time in orbit. The reduced gravity means their muscles don’t have to work as hard and they lose muscle mass.
At one time it was believed that hypertrophy was the only mechanism by which muscles grew, but the evidence is mounting that intense forms of exercise – particularly weight training
    • cancauseindividualmusclefiberstosplit.Eachpartofasplitcellwillbecomeacellonits
own,andincreasetonormalcellularsize.Thisiswelcomenewsforthosewhoweren’tblessedgeneticallywitha larger numberofmuscle fiberstobegin with.AsJeff Goldblum saidinthemovieJurassicPark, “Nature always finds a way.”
ASSOCIATED STRUCTURES
Tendons
Musclesarenotattacheddirectlytobonesorothermuscles.Theyareconnectedbyatoughcordof connectivetissuecalled atendon.Atendonmayconnecta muscletoanothermuscle,oramuscletoabone.ThethickesttendoninthehumanbodyistheAchilles’tendon.Itattachesthecalf muscletotheheelbone.From abodybuildingperspective,thebicepstendon,whichconnects thebicepstotheradiusboneoftheforearm,isprobablythemostfamiliar.Tendonsaddlengthandthicknesstomusclesandareespeciallyimportantinreducing musclestrain.
Ligaments
Bones are held together by fibrous connective tissue called ligaments. Varying in shape and even strength, depending on their location and function, most ligaments are considered inelastic, yet they are pliable enough to permit movement. Ligaments tend to tear rather than stretch, but because of their strength they can withstand a great amount of stress. When they do tear, the condition is marked by intense pain and swelling. Surgery is often needed to correct the problem.
Cartilage
Cartilageisaspecializedtypeofconnectivetissueandcanbecalledtheshockabsorbers ofthebody.Itsmainfunctionistopreventbonesfromrubbingagainstoneanotherwithina joint.Withtime,diseaseorinjury,cartilagetissuemaybecomedamaged,resultinginreducedmovementandpain.
One of the most frequent sports injuries is torn knee cartilage. When this happens the cartilage may become lodged between the upper (femur) and lower (tibia) leg bones, causing the joint to lock. The patient of 20 years ago could look forward to many months of therapy and pain after surgery. Recent advances in arthroscopic surgery have cut the recovery time in half. Using microscopic tools, surgeons can repair the damaged cartilage and allow movement much sooner, preventing the surrounding muscles from atrophying.
As with other sports, the most common bodybuilding injuries concern the knee region. Bouncing at the bottom of the squat does not make for a great set of thighs. Neither does forcefully locking out in the leg extension. These motions both lead to damaged knees.
Remember to always perform the movements in a nice, slow and controlled manner.
Bursae and Tendon Sheaths
Two other structures associated with muscles and joints are bursae and tendon sheaths. Bursae are flattened sacs filled with synovial fluid. They are found wherever it is necessary to eliminate the friction that occurs when a muscle or tendon rubs against another muscle, tendon or bone. Bursae also cushion certain muscles and facilitate the movement of muscles over bony surfaces. A modification of bursae is tendon sheaths – long cylindrical sacs filled with
synovial fluid that surround long tendons. Tendon sheaths allow tendons to slide easily. They are found in areas where the tendons are under constant movement and friction such as your wrists, fingers and palms.

Weight training and other intense forms of exercise can cause muscle fibers to split. As the cell numbers grow, so do your muscles.
CHAPTER 19
The Cardiovascular System
“If you want to become a great bodybuilder, then cardiovascular exercise must be a part of your off-season and precontest training regimen.”
– Frank Sepe, popular model and longtimeMuscleMag Internationalcolumnist.
Thecardiovascularsystemiscomposedoftheheart,bloodvesselsandblood.Theheartisshapedlikeabluntconeandisabout thesizeofa clenched fist.Inmales itweighsabout300grams,infemalesabout250grams.Becauseofitsimportance,theheartisoneofthefirstorganstobeginfunctioninginadevelopingembryo,aboutfourweeksafterconception.
The heart is divided into four chambers – two entering chambers called the atria and two
pumping chambers called the ventricles. Because of this unique arrangement, the heart can be considered a double pump. The oxygen-depleted blood from the body’s tissues returns to the right atrium and is then pumped by the right ventricle into the lungs where oxygen and carbon dioxide are exchanged. The newly oxygenated blood returns to the heart at the left atrium. From there it is pumped by the powerful left ventricle to the rest of the body.
BLOOD VESSELS
Although the heart is the center of the cardiovascular system, it’s the affiliated blood vessels that carry the blood throughout the body. There are three types of blood vessels – arteries, veins and capillaries. While all three carry blood, each has a different task.
Arteries carry blood away from the heart. Because of this function, arterial walls are very elastic and can expand in relation to the blood being pushed by the contracting ventricles. You can feel this sensation the next time you perform a heavy set of squats. Place your fingers on your wrist and notice the pulsations just below the skin surface. Each pulse corresponds to one beat of the heart. We commonly refer to this rate as the pulse, though in fact we are measuring heart rate.
Veins return blood to the heart. They are more flexible than arteries because they have thinner walls, and will collapse if blood pressure is not maintained. The speed of blood traveling through veins is much slower than through arteries.
Capillaries are microscopic blood vessels which serve as exchange points among arteries, veins, and the body’s tissues. Their small size and large numbers mean an enormous amount of surface area for the exchange of gases, nutrients and waste products. To give an idea of the
amount of surface area involved, if the capillaries of the body were connected end to end, the resulting chain would stretch 60,000 miles. Perhaps more revealing is the fact that for every pound of fat lost, the heart has 1000 fewer miles to pump blood through.
BLOOD
The main purpose of all this plumbing is to provide a highway for the body’s blood supply.
Bloodmakesupabout8percentofthebodyweightofanaveragemale,translating into a volumeofaboutfivetosixliters.Itconsistsofaliquidpart,calledplasma,andasolidpart, calledformedelements.Theformedelementsincluderedbloodcells,whitebloodcellsandplatelets.
As blood circulates throughout the body, tissues are continuously adding their waste products, secretions and metabolites. Simultaneously, the body’s tissues remove vital nutrients, oxygen, hormones and other important substances from the blood.

The heart is the center of the cardiovascular system, but it’s the blood vessels that are the main transporters of blood throughout the body.
In summary, blood serves the following functions: It transports oxygen from the lungs to the body tissues, and transports the resulting waste products of cellular metabolism from the body’s tissues to the various filtration organs. These include the liver, kidneys and sweat glands.
BLOOD REGULATES THE FOLLOWING:

Blood-clotting to stop bleeding.
Body temperature, by increasing or decreasing blood flow to the skin.
Acid-base balance (pH) through the distribution of buffers. The amount of water and electrolytes in body fluids.
Blood protects against harmful microorganisms and other dangerous substances by transporting white blood cells, proteins and antibodies to the site or sites of infection.

Blood is comprised of plasma (the liquid part of blood), red blood cells, white blood cells and platelets.
THE COMPONENTS OF BLOOD
Plasma—Thisistheliquidpartofblood,whichiscomprisedof90percentwater,7percentproteins, and3percentdissolvedsubstances suchasaminoacids,glucose,enzymes,hormones,electrolytes,wastes andnutrients.
Redbloodcells(RBCs)—Thesemakeuphalfthevolumeoftheblood.Theyareshapedlikeaflatdonutwithanindentationratherthanaholeinthemiddle.Thereareabout25trillionRBCsinthehumanbodyatadensityofsixmillionforeverycubicmillimeterofblood.Virtuallytheentire weightoftheRBCiscomposed ofan oxygen-attracting globular protein called haemoglobin. Since partofthehaemoglobinmoleculecontainsiron,theRBChasareddishcolor–hencethenameredbloodcell.ThemainfunctionofRBCsistotransportoxygenfromthelungs tothebody’stissues.At thesametimewastegasessuchascarbondioxidearetransportedtothelungswheretheyareexhaled.
Whitebloodcells(WBCs)—Theseserveasscavengers.Theydestroymicroorganismsat infectionsites,help remove foreign molecules,andremove debristhatresults fromdead orinjuredtissuecells.Inadults therearebetween4,000and11,000WBCspercubicmillimeterof blood.This numbermayincreaseto25,000ormoreintimesofinfection.
Platelets — These are dynamically shaped blood cells whose main function is to start the intricate process of blood-clotting. Roughly 200 billion platelets are produced by the body every day, each with a life span of only seven to eight days. When a blood vessel is injured, platelets immediately move to the injured area and begin to clump together. They release a chemical called serotonin, a blood-vessel constrictor. If the cut is small, the platelet plug will prevent blood loss. If the cut is considerable, platelets begin the process of blood-clotting. We will not look at this mechanism here. Suffice it to say there are numerous steps, resulting in a fibrous net which entangles escaping blood cells, forming a clot. After a few hours the clot begins to dry out, and a solid barrier is left. After a few days the dried-out clot (a scab) falls off, exposing the repaired underlying tissue.
LYMPHATIC SYSTEM
In addition to the blood circulatory system, we have a subsystem called the lymphatic system. Its three main functions are:
Collection and return of interstitial fluid to the blood.
Contribution to the immune system’s fight against invading organisms. Absorption of lipids from the digestive tract.
The lymphatic system is similar to the cardiovascular system in that it has a network of transport vessels and associated fluid. The fluid, called lymph, is a clear liquid that serves as the system’s transport medium. At regular intervals lymph vessels are organized into small masses of tissue called lymph nodules (nodes). The tonsils and adenoids are two such examples. The thymus gland and spleen are also part of the lymph system. You’re probably aware that it’s possible to survive without parts of the lymph system (spleen and tonsils). If these become infected and have to be removed, other parts of the body take over and perform the same functions.
HOW IT WORKS
Aswiththecardiovascularsystem,thelymphvesselsterminateatthebody’stissueswithanetworkofcapillaries.Interstitialfluidentersthecapillariesandispassedontolargervesselscalled lymphatics. Thisfluidisthencarriedbywayofthelymphaticstothevariouslymphnodes.Hereit isfilteredtoremove bacteriaandotherharmful matter. Afterwardthefluidre-entersthecirculatorysystembywayofthesubclavianveinsfoundintheshoulderregion.
Unlike the cardiovascular system, the lymph system does not have a pumping muscle like the heart. Instead, the walls of the lymph vessels pulsate, pushing the fluid along. Valves within the vessels prevent the lymph from flowing backward. The rate of flow is increased when anything compresses body tissue. When muscles contract or arteries pulsate, the increased pressure on the lymph vessels enhances the flow of lymph fluid.
Bodybuilders and other hard-training athletes may periodically notice a swelling of the lymph nodes, particularly in the neck, groin and armpit regions. This can be a sign of overtraining. The increased stress placed on the body taxes the lymph system to the limit. The swelling is the result of a buildup of fluid containing the byproducts of exercise. The lymph system will cleanse itself of such metabolic debris after a few days, and the swelling will go down. Of course, if you keep overstressing the body with a twice-a-day, six-day-a-week program, this process will be impeded. We’ll take a more detailed look at overtraining later in the book.

Overtraining can lead to swollen lymph nodes. Swelling in the neck, groin and armpits are an indication that the body is under increased stress.
Photo of Phil Heath by Ralph DeHaan
CHAPTER 20
Skin – The First Line Of Defense
“He made an amateur’s mistake of coming in too light.”
–GarryBartlett,MuscleMagInternationalcorrespondent,discussingwhyonefavoredbodybuilderdidnotplacewellinacontest.
What’sthelargestorganinthehumanbody?No,it’snottheliver.Norisitthe
heartorbrain.Giveup?Thebody’slargestorganistheskin.Mostpeopledon’tthinkofitas anorganbecauseit’sneitherinternalnorfixedinitsshape.It’snotaneatlittlepackagelikea kidney.Itmeasuresapproximately20squarefeetinsurfaceareaandhasanaveragethicknessof2millimeters.Becauseofitsimportancetothebody,theskinreceivesroughlyone-thirdofallcirculatedblood.
Theskinisthebody’sfirstlineofdefenseagainstinvading organisms. Long beforetheimmunesystemcomesintoplay,harmfulpathogenshavetocontendwiththisprotectiveoutercovering.Germsmaketheir way intothebodyat breaksortearsinthis layer. Take a lookthenexttimeyoureceiveasmallcut.Firsttheareatakesonareddishcolor.Soonwhitebloodcellsrushtotheareaand attacktheinvaders.(This massofwhitebloodcellscreates whatiscommonlycalledpus.)In allbut themostextremecases thecondition clearsupwithina fewdays.
Besides protecting, the skin helps regulate body temperature. On hot summer days millions of sweat glands release water, the evaporation of which cools the body. Make sure you consume sufficient water during long, hot training sessions. Failure to do so could lead to heat exhaustion or heat stroke.
Two characteristics of the skin are important to bodybuilders: color and thickness. The darker-tanned competitor will have an advantage over his lighter opponent. For this reason bodybuilders will spend many hours working on their tans prior to a contest. Tanning also tightens the skin, making it hug the body’s contours. (For the full discussion of this topic, see the section on competition.)
Skin thickness also plays an important role in the success of a bodybuilder. Thick skin obscures muscle separation and striations. Rapid weight fluctuations (bulking up) can lead to baggy skin or stretch marks, both of which detract from the final product – a contest-winning physique. Perhaps a book shouldn’t be judged by its cover, but a great physique will be.
Properskincareisanintegralpartofmodernbodybuilding.Don’tmakethemistakeofneglectingyourcover!

Photo of JC Ballivian by Ralph DeHaan

Many bodybuilders spend hours trying to achieve the darkest tan possible to get a competitive edge over their opponents.
Photo of Branch Warren by Irvin Gelb
CHAPTER 21
The Nervous System
“A warmup set not only helps you to literally warm up your muscle, it also helps open the neuropathways – very important for optimizing muscle performance.”
– Editorial inMuscleMag International
Inordertomaintainhomeostasis(afancytermthatmeansinternalbalancewithrespectto outside factors), the body is constantly reacting and adjusting to the external environment. Such changes are detected and conveyed via nerves to the spinal cord and brain. Here the messages are analyzed, combined, compared and coordinated by a process called integration. After being sorted out, messages are conveyed by nerves to the body’s various target organs, of which glands and muscles are two of the most prominent. Once stimulated, muscles contract or relax, and glands release their products (called hormones).
Yournervoussystemcanbecalledthe“firstandlast”systemofthebody.Itisthefirst
systemtodevelopinanembryo,andingeneralthelastsystemtoshutdownwhenyoudie.Thenervoussystemcanbe subdividedintothecentral, autonomicandtheperipheralnervoussystems.Thecentralnervoussystem(CNS)consistsofthebrainandspinalcord,
which are protected by the skull and vertebral column. The CNS may be thought of as the body’s principal control center. Here messages are received, sorted, interpreted and relayed to and from all parts of the body.
The peripheral nervous system (PNS) consists of nerve cells and their associated fibers, emerging from and going to the CNS. The PNS serves as an intermediary between the body’s muscles and organs and the CNS.
The autonomic nervous system controls the body’s smooth muscles, glands and organs. As the name implies, the autonomic system controls the involuntary target organs – organs you have no direct control over. You have no authority over your digestion rate – except through drug use – and although you can change your heart rate, this is an indirect action.
The nervous system conducts messages with nerve impulses. These are electrochemical changes set up between adjacent nerve cells. These chemical changes are under the control of specific ions (charged atoms), the most common being sodium, potassium and calcium. The presence or absence of one or more of these ions sets up different electrical charges between adjacent nerve cells. These electrical differences (called potential gradients) cause the nerve
cell to “fire,” the result being a nerve impulse.
Another name for these ions is electrolytes. Many bodybuilders consume electrolyte drinks to replenish their supply of these important substances, which are lost in sweat during an intense workout. For proper biochemical functioning, electrolyte levels must be in balance. Too much sodium, for example, causes the body to dehydrate. Too little interferes with the nervous and muscular systems. During a contest bodybuilders often have troubles with muscles cramping. These cramps are caused by an improper electrolytic balance, frequently brought on by diuretics (more on this in the competition and nutrition sections).
From abodybuildingperspective,it’sprobablythespinalcordthatcausesthemost problems. Evenwithgoodformand properwarmups,soonerorlater manybodybuilders developabadback.Mostinjuriesareminorandconsistofslight muscle strainstothespinalerectors.Reducingtheweightor changingexercisesshould address theproblem.Ina fewcases,however,theunderlyingproblemiswithinthespinalcolumnitself.Thisisamuchmoreserious situation,soattheslightesthintofsuchan injury,stopyourtrainingandsee yourphysician.Togivesomeideaofwhybackinjuriesaresocommon,let’s takeacloserlookattheback’sstructure.
THE VERTEBRAL COLUMN
Thirty-one pairs of spinal nerves exit the spinal cord through the associated spinal bones called vertebrae. The great number of articulating vertebrae gives the spine tremendous flexibility. If the spine consisted of only one or two bones, such simple movements as bending over or sitting down would be almost impossible.
Each vertebra has a pencil-sized hole in the middle which houses and protects the spinal cord. Unfortunately, with improper exercise technique or too much weight, damage is often done to the spinal area, particularly the lower spinal region.
Of all the exercises that may injure the lower back, perhaps none does so more frequently than the squat. The human spine was not designed to support hundreds of pounds of weight. Some medical experts argue that it does a poor job of supporting even bodyweight, given the number of bad backs diagnosed each year. One theory for this is that human brains outstripped human physiology. In short, humans stood up too quickly. We are walking around with a spinal design that would probably be more suited to walking on all fours. Whether or not you agree with this theory, few would argue that spinal injuries are to be avoided at all costs. Later in the text I’ll look at injuries in more detail, and offer ways to avoid or treat them.

Bodybuilders are especially prone to back injuries, even when they use good form and proper warmups – the human spine was not designed to support hundreds of pounds of weight.
CHAPTER 22
The Endocrine System
“The main effects of growth hormone are stimulation of bone growth, anabolic effect in the muscles, conservation of protein and carbohydrates, and lipolysis,i.e.mobilization of fat for energy.”
– Ori Hofmekler,MuscleMag Internationalcontributor
Theendocrinesystemworkswiththenervoussystemtomaintainthebody’sinternal balance.Itis,inotherwords,a regulatorysystem.Regulation can take two forms: monitoringandadjustinginternalphysiologicalmechanisms,andadaptingthebodytoexternalstimuli.The endocrinesystemcarriesouttheseimportantfunctionsbyuseofchemicalmessengerscalledhormones.Bydefinitionahormoneisachemicalsubstancethatisproducedinonepartofthebodyandtravelsbywayofthebloodstreamtoanotherarea whereitcarriesoutitsaction.Bodybuilderswillbeinterested toknowthathormones are either proteinorsteroidinnature.
Hormone production and release are controlled by various parts of the brain. Among these
areas are the hypothalamus, and anterior and posterior pituitaries. These activation centers stimulate the various endocrine glands that are located throughout the body. Everything from excretion to digestion to sleep and sex drive is controlled by hormones. For the purposes of this book it’s not necessary to go into great detail. To give the reader a basic understanding of endocrinology (the study of hormones), I shall look at one hormone, testosterone, and its implications for bodybuilders.
Testosterone is produced by the testes of sexually mature males. It’s often called “the male hormone,” but this term is misleading as females also have testosterone circulating in their bodies. Conversely, the hormone estrogen, often referred to as “the female hormone,” is also found in males. It’s the relative concentrations of both that have given rise to the descriptions male and female.

Testosterone and estrogen are present in both men and women – it’s the relative amounts that differentiate “male” and “female.”
Photo of Elle Patille and Larry Vinette by Paul Buceta
Through a number of intermediate steps, testosterone is produced from the precursor, cholesterol. (Yes, there is a use for it after all, but don’t consciously try to include it in your diet as you will get all you need, even if you cut down on high-cholesterol food.)
Testosterone has numerous functions, among which are deepening of the voice, growth of pubic hair, increased muscle size and strength, and sperm production. This is the hormone that causes males to be, on average, larger and stronger than females. Even among males there is much variation. Ectomorphs tend to have low levels and are usually underweight, timid and nervous. Nervousness could possibly reduce testosterone levels, so it’s difficult to say which is the cause and which is the effect.
Mesomorphs have bloodstreams loaded with testosterone. The result – low bodyfat level, a skeleton covered with muscle (or great potential for it), and a tendency towards increased aggression. The high levels of circulating hormone produce rapid muscular weight gains, and at the same time keep bodyfat percentage to a minimum.
Endomorphs fall somewhere in between. They have good muscle size, but they are also inclined to carry excess fat. The most recent research suggests that regular exercise (including bodybuilding) increases the production of testosterone. Naturally there is an upper limit. Train
too hard for too long and you’ll overtax the body’s recovery system. To combat stress, the body reduces testosterone production and increases cortisol production. Cortisol has the opposite effect of testosterone, as it reduces muscle mass. This is why I keep stressing the perils of overtraining throughout the book.


Photo of Gunter Schlierkamp, Dexter Jackson and Jay Cutler by Raymond Cassar

CHAPTER 23
The Warmup
“It’s just common sense. You need to prepare the joints and muscles for the heavy work to come. By doing light stretching and warmup sets, you loosen tight muscles, lubricate the joints, tendons, and ligaments, and warm up the area by bringing blood into the muscles.”
–GregZulak, regularMuscleMagInternationalcontributor, commenting ontheimportanceofwarmingupbeforeaheavytrainingsession.
“Inacoldgymyourbodyneedsmoretimetowarmupandyourmusclesquicklycoolbetweensets.Acoldenvironmentcarriesanincreasedriskofinjury,especiallywhenyouare
lifting heavy weights.”
– Dr. Nick Evans,MuscleMag Internationalcolumnist.
It’samazingthenumberofbodybuilderswhoheadstraightforthesquatorbench-press rack without a warmup. Their muscles are “cold” and not prepared to become subjected to hundreds of pounds of stress. No matter how pressed for time you are, don’t plunge headfirst into a workout without properly warming up. A good warmup will accomplish the following:
Help prevent injuries.
Increase the removal of lactic acid and other waste products of exercise. Increase the efficiency of contracting muscles.
Increase neuromuscular coordination. Improve the coordination of muscles.
Increase heart rate, speeding up blood circulation. Increase the delivery of oxygen to the muscles.
Increasethebody’scoolingmechanisms.Increasethemuscles’rangeofmotion.
Mentallyprepareyoufortheworkout.

Photo of Troy Alves by Robert Reiff

A proper warmup should prepare your muscles for the work ahead without draining your energy reserves.
Photo of Chris Jalali by Ralph DeHaan
WALKING A FINE LINE
There is a fine line between a warmup that adequately prepares the muscles and one that reduces your training intensity. A good warmup should increase your heart rate, produce a light sweat, increase your body temperature and loosen up the muscles. On the other hand the warmup shouldn’t drain your energy reserves to the point that you can’t complete the desired number of sets and reps with maximum weight. Here are a few guidelines:
Modify the warmup so it increases body temperature and produces sweat, but does not deplete your energy level or cause fatigue.
Include stretching exercises to help loosen muscles.
Include lighter versions of the exercises you’ll be doing in your workout to prepare your muscles for more intense training.
Stop the warmup after about 10 minutes.

Generally speaking, warmups can be divided into three categories, or phases.
PHASE ONE
Phase One can be considered a full-body warmup. Even if you are only planning to work one part of your body, say chest or back, your heart and lungs play a major role, and you want
themoperating atpeakefficiency. For mostbodybuilders,fiveto tenminuteswillbea sufficientwarmup.There’snoneedtopedaltheTourdeFrance!Afewminutesonthebikewillgettheheartandlungspumpingandwillensurethemuscleswillreceivesufficientamountsofoxygenand nutrients.Other machinesyoucanusearethetreadmill,rower(calledan ergometer),andStairMaster.Ifcardio machines arenotyourthing,try skippingrope, doinga quick jogup anddownyourstreet, orrunningup anddown a few flightsof stairs.Anyoftheseactivitieswillprepareyourbody’smajorsystemsfortheworkahead.
PHASE TWO
The second phase of your warmup should focus on preparing the muscles for injury prevention and efficient functioning. Probably the best form of exercise for doing this is stretching. Stretching is one of those activities that can be performed before, during and after your workout. It both warms up the muscles and relaxes them after a workout. It also increases blood flow to the muscles and speeds up the removal of waste products. Ideally, you should stretch the whole body, but if you can’t, perform a few light stretches for the muscles that you will be training that day. I’ll deal with stretching in greater detail later in the book.
PHASE THREE
The third phase focuses on performing a few light sets of a given exercise before moving to your heaviest weight. If you’re working up to 200 pounds on the bench press, start off with just the bar and do 15 to 20 reps. Then put 100 to 120 pounds on and do 10 to 12 reps. You could then go to your top weight of 200 pounds on the next set, or you could do a third warmup set with about 150 to 160 pounds. Always do at least two good warmup sets before lifting your heaviest weight. In fact, you may need to do three or four warmup sets once you can manage 400 pounds or more. No matter how strong you become, you’re still at risk for injury. In fact, the stronger you get the higher the risk, because of the huge poundage you end up using. So far you may have been skipping warmup sets with no ill effects. However, I warn you that one of these days you could be repping out when rrrrrriiiiiippppppp! There you go – a massive tear has occurred that could require surgery and many months of therapy. It has happened to some of the top pros, so it could certainly happen to you.
CONCLUSION
On average, your warmup – both cardiovascular and muscular – should take no more than 15 to 20 minutes. This is long enough to prepare your body for more intense training without depleting your energy reserves too much. For those who consider 15 to 20 minutes too long, look at it this way: investing this small amount of time could prevent months of potential grief and misery – not to mention muscle atrophy.

By warming up for 15 to 20 minutes, you decrease the risk for injury and increase the muscles’ ability to function efficiently.
Photo of Greg Jones by Robert Reiff
CHAPTER 24
Record Keeping and Evaluation
“With just a flick of a few pages I can see what weights, sets and reps I was using seven weeks ago or seven years ago.”
–ToscaReno,well-respectedfitnessandnutritionexpertandauthorofTheEat-CleanDietseries.
There’sanoldsayinginbodybuilding:Youcankeepfollowingatrainingroutineaslong as you’re getting results. But as soon as it ceases to be effective, you should switch to something new.
If you’re eating correctly, training progressively and getting adequate rest, then you
should be continuously increasing your muscle size and strength. If this is not the case, then something’s wrong. In order to solve a problem you must first identify its source. Now’s the time to sit down and evaluate your entire training philosophy.
During this time, it’s very beneficial to have training records to refer to. Training records can then help you answer such questions as: “Am I including enough variety in my training?” “Are my protein and carb intakes adequate?” “Do I get enough rest between workouts for full recovery?” It’s very difficult to answer these questions if you don’t have notes or records to refer back to. Only by reviewing all aspects of your training can you objectively identify the problem and take steps to fix it.
Bodybuilders use three primary types of records: written notes, photographs, and tape measurements. You can use one or all three to chart your progress and ensure your training is yielding results. One of the best ways to know where you’re going is to know where you have been!

Keeping a training journal will help you track your progress and motivate you to reach your goals in the gym.
Photo of Tomm Voss by Robert Reiff
TRAINING JOURNAL
Most top amateur and professional athletes keep training journals. Why should bodybuilders be any different? You can look back every couple of weeks and see how things are progressing. You can see what’s working and what’s not. A training journal also serves as a source of motivation because you’ll have proof of the progress you’re making (besides your
physique of course). What can be better than finding out that over the past two months you’ve increased your bench press by 50 percent?
Your training journal can be a cheap spiral-bound notebook or an expensive executive-style day planner. You can also buy specially designed record books through the various muscle magazines, includingMuscleMag International. Not sure exactly what you should be recording? To start, record the date; time of the workout; the exercises performed; number of sets, reps, weights; and the amount of cardio. If you really want to get detailed you could also include how much sleep you got the night before; what you ate that day; any supplements you used; and how you felt before, during and after the exercises. You may even want to write down daily activities that at first don’t seem to be relevant. For example, perhaps after reviewing your notes you discovered that your worst leg workouts always seem to follow your late shift. You can use this insight to redesign your workouts. No doubt you will find other patterns emerging as you analyze the data you’ve collected over the months and years.
Like most professions, bodybuilding has its own form of shorthand. The general format is to list, from left to right, the exercise name, weight, and number of reps. Here’s a typical example for three working sets of the bench press. (We do not normally write down the warmup sets, but you can if you like.)


PHOTOGRAPHS
Photo of Jay Cutler by Ralph DeHaan
Nodoubtyou’veheardthesaying“a pictureisworth athousandwords.” Well,inthebodybuilder’scase,thisiscertainlytrue.Numbersinabookwillbeuseful,buttoreallycapturethelookofyourphysiqueyouneedaphoto.Ishouldwarnyouthatyourfirstphotoshootwillprobablydepressyou.Onceyougettothepointwhereyouarereceivinglotsofcomplimentsonyourphysiquefromyourgymbuddy,girlfriendorthephotographer,you’llprobablystartcomparingyourphotostotheonesinMuscleMagInternational.Don’tbother.Oddsareyour photoswon’t measureuptowhatwepresentevery month. Foronething,topmagazinesuseprofessionalphotographerswhohaveexpensiveequipmentandperfectlightingconditions.
Besides, a couple of months (or even years) of training won’t turn your physique into what
you see in the magazines. However, you can figure out how to get there if you analyze your photos seriously and use them to determine your weak areas. One close look and you should be able to see which areas of your body need work.
“Jay Cutlerand MilosSarcev aretwofriendsthat cometo mindwhenI thinkofsmart careermoves.Theytrulydohaveagoodworkethicembeddedinthem.Theybothshowupon timeandwill continueshootinguntilI’mtheonewhocan’ttakeitanymore.”
– Alex Ardenti,
top physique and swimsuit photographer
EVERY ANGLE
You may flex a mighty set of pecs in the mirror, but how does your back stack up? Unless you set up multiple mirrors, you won’t be able to see it. However, a couple of photos will show you what you need to know. Photos enable you to objectively scrutinize your physique. They are also a great way to track your progress over time. Again, the first set probably won’t flatter you, but the next set in a couple of months will show the fruits of your labor. You’ll be able to clearly see the progress you are making. (I’ll be saying a lot more on photography in the section on competition.)
TAKING MEASUREMENTS
Unlessyouareoneofthosegeneticallyblessedindividuals,oddsareyouwon’tsee hugechangesinyourmeasurementsona month-to-monthbasis.Ifyoudodecideto throwatape aroundyourmuscles,dosoonly everyfour tosix months (eventhenthe changesmaybeslight).Theaveragehardworking,properlyeatingnaturalbodybuilder(asopposedtosomeone usinglarge amountsofanabolicsteroidsorotherperformance-enhancingdrug)can expecttogainabout10tomaybe15poundsofmuscleperyear.You maygain alittle moreinyourfirst year,butfor most that’llbeabout onepounda month,oraquarterpoundperweek. Now,allthismusclewon’tbegoingtoyourbiceps–itwillbeevenlydistributedoveryourentirebody.Ifyougainthismuchmuscle,youcanexpecttogainaboutaninchonyourarmsandacoupleofinchesaroundyour chestina year. Now thisdoesn’tseemlikemuch,butitmeansthatthoseaverage-looking15-incharmscouldbe20-inchgunsinfiveyears.As theyearsgoby,you’ll gain lessandlessinoverall size. Thisisbecausemostbodybuildersgainabout90percentoftheirtotalmusclemassinthefirstfiveyearsoftraining.Yes,therewillbeexceptionstothis rule. Forexample,thebodybuildersyouseeinbooksandmagazines were almost invariablytheexceptions.

Photo of Scott Peckham
Musclehardness,quality,andseparationmakeplentyofimpactonthejudgesthesedays,perhapsevenmorethansheersize.However,bodybuildersdoliketocomparestatistics.Ifyoudecidetoseehowyoustackup,grabafabricmeasuringtapeandwrapitaroundthemiddleoftheflexedmuscle.Ifyouwant a“true”measurement, takethemeasurement beforeyourworkout,becausethemusclewillfillupwithbloodandbelargeraftertheworkout.Ifyouwant,youcan take measurementsofyourmusclerelaxedbeforeandrelaxedafter,andflexedbeforeandflexedafter. Bodybuildersnormallymeasurethebiceps(reallythe total upperarm);chest(reallychestandback); waist, neck, legs(thighs);andcalves.
CONCLUSION
Besidesallthe reasonsjustdiscussed,thereisafinal,thoughlessobvious,reasonfor keeping a detailed recordofyourprogress.Ifyou havethatgreat combinationoftraining drive,geneticsandcompetitivespirit,soonerorlateryoumaybeplacinghighorevenwinning some bigcontests.Whenthathappens,itwon’tbelong beforeyoucatchthekeeneye ofMuscleMagInternational’sartandeditorialteam.Virtuallyeverysuperstarbodybuilder,fromJohnGrimekandSteveReevestoJay CutlerandRonnieColemanhas beenfeaturedinthemusclemagazinesovertheyears.Arecordofyourearlyyearsmakesgreatreadingandwillact as inspiration forthenextgenerationof bodybuilders.Sogetout thecamera,pen andpaper,and startrecordingnow!
CHAPTER 25
Stretch for Success and Injury Prevention
“Stretching enables you to build bigger muscles because it stretches the fascia, a protective sheath of connective tissue that envelops the muscle. When the fascia is stretched, the muscle underneath has more room to grow.”
– Muscle Bites, a monthly feature inMuscleMag International
Stretchingisoneofthemostbasicphysicalacts.Everyone,fromababytoaseniorcitizen, can enjoy agoodstretch.Thefirst thing manyof us douponwakingisstretchourarmshighabove our head.Itfeelsgoodwhilewe’redoingitandwefeelmorerefreshed afterward. Unfortunately,stretchingisprobablythemostneglected componentinhealthand fitness.During exerciseyoucontract, orshorten,yourmuscles. Thisconstantshorteningcausesthemusclestobecome verytight.Justtake amomentandclenchyourfist.Thatis similartowhathappenstothecontractedmuscle–itbecomestightandrigid,feelingcrampedand “heavy.”Nowopenyourhandand stretchout thefingers.Doesn’tthatfeelgood?So whydosomanyof usskipstretching?Oh, maybewethinkwe’retoobusy,orwejustdon’t consideritimportant…afterall,youdon’tstretchtobuildmuscle,doyou?Butaswe’lllearn,stretchingoffersbodybuildersnumerousbenefits.
WHAT TO STRETCH
First let’s discuss what exactly is being stretched. For bodybuilders trying to add size and prevent injury, two types of tissue should be stretched on a regular basis: the fascia and the tendons and ligaments. While all are connective tissue, the fascia is more elastic in nature and should get the majority of your attention, especially as it relates to muscle growth. Stretching the tendons and ligaments is also important, however, and has a vital role in promoting strength gains.

Photo of Mike Ergas by Irvin Gelb
Fascia is the protective sheath, or covering, that surrounds muscles. As people age, the soft texture of the fascia begins to harden and takes on the feel of an outer shell. Under certain circumstances, this could restrict muscle growth. Stretching helps keep the fascia soft and supple, allowing the growing muscle to expand. Think of a balloon. New balloons are more difficult to blow up because the rubber is tough. Repeatedly blowing up the balloon softens the rubber, making it easier to stretch and blow up.
Stretching the tendons will allow you to perform additional reps. Attached to the ends of tendons are small receptors called golgi tendon organs (GTOs). You can think of GTOs as circuit breakers that act as safety switches. When a muscle is stretched beyond a certain point, the GTO fires and shuts the muscle down to prevent further contractions. If the GTOs didn’t exist you could easily tear a muscle or tendon from its attachment. You may have experienced this phenomenon: you’re repping out on dumbell presses when your pecs just give out, with little or no warning. You may be sure you have the strength to force out a few extra reps, but the muscle just won’t contract.

Stretching increases muscle and tendon length, and thus increases athletic ability, balance and muscle control.
BENEFITS OF STRETCHING
Decreased Risk of Injury
A regular stretching program helps increase the length of muscles and tendons. This not only reduces muscle tension, but also increases their overall contractile range, which in turn makes them less susceptible to injury. By increasing the muscles’ contractile range, in other words, the range of motion around a joint, we increase the distance our limbs can move before muscle or tendon damage occurs. For example, the muscles and tendons in the back of our thighs are put under great stress when we kick a soccer ball. It only makes sense that the more
flexible and pliable those muscles are, the further our leg can travel forward, thus decreasing the chance of injury.
Increased Muscle and Athletic Ability
There is a myth that stretching too much will decrease joint stability and muscle power. This is absolutely untrue! By increasing muscle and tendon length, you are increasing the distance over which the muscles are able to contract. This results in a potential increase to the muscles’ strength and power. You’ll have actually increased your athletic ability, balancing ability, and muscle control.
Reduced Muscle Soreness
Before long you’ll start experiencing tightness and soreness in your muscles the day after your workout, if you haven’t already. Walking up a set of stairs the day after leg training may be very painful indeed! The muscle soreness that follows strenuous physical activity is usually referred to as post-exercise muscle soreness or delayed onset muscle soreness (DOMS). This discomfort is the result of micro tears (minute tears within the muscle fibers), and a buildup of metabolic waste products, particularly lactic acid. Stretching helps alleviate this soreness by lengthening the individual muscle fibers, increasing blood and nutrient delivery to the muscles, and removing waste products.

Muscle fatigue, and the lack of motivation that comes with it, can be reduced through regular stretching.
Photo of King Kamali by Paul Buceta
Reduced Antagonistic Pressure
Musclefatigueisamajorproblemexperiencedbythosewhoexerciseregularly.Itresultsinadecreaseinbothphysical andmental performance. But increasedflexibilitythroughstretchingcan helpreducetheeffectsoffatiguebytakingpressureoffthemuscles being exercised.Mostmusclesinthebodyhaveanoppositeoropposingmuscle.When theseopposingmuscles(calledantagonists)aremoreflexible,theworkingmuscles(calledagonists)donot havetoexertas much forceagainstthe opposingmuscles.Eachmovementoftheworkingmuscles actually takes lesseffort.
Mentally Relaxing and Rewarding
Withalltheattentiononthephysicalcomponentsofexercise,weoftenneglectthementalcomponents.Peoplewhoregularlystretcharemorelikelytofeelgoodaboutthemselves.This leadstoaboostinself-confidence,whichinturnhelpsenhancephysicalperformanceand
motivate the individual to participate in regular exercise.

Stretching is beneficial before, during and after your workout – it takes minimal energy so it won’t negatively affect your training.
Photo of Will Harris by Robert Reiff
WHEN TO STRETCH?
Before
Stretching before a workout helps prepare the muscles for the work to follow. It loosens the muscles and increases the blood flow to the area, allowing for more efficient nutrient and oxygen delivery. Stretching also helps remove lactic acid – one of the primary causes of post- workout soreness. Just remember that it’s not a good idea to engage in rigorous stretching the moment you walk in the gym. Cold muscles do not stretch well. Do a light warmup first and then proceed to your stretches.
During
The primary benefit of stretching during a weight-training workout is that it saves you time.
Whileyouaretakingyourminuteorsorestbetweensets,addinastretchforthatparticular musclegroup.Don’tworryaboutitaffectingyourtraining,asstretchingtakeslittleenergytoperform.Itwillkeepthemuscleslimberandhelpremovelacticacidanddelivernutrients.Andyou’llsave10to15minutesattheendofyourworkout.
After
Mostpeoplestretchattheendoftheirworkoutsbecausethemusclesarefully warmedup andcanenduremorevigorousstretching.Themuscleswillalsobefulloflacticacidandothermetabolicwastesthatmustberemoved.Stretchinggreatlyfacilitatesthisremovalprocess.
Also, stretching is relaxing and calming, making it an ideal way to finish off a good workout.
TYPES OF STRETCHING
Passive Stretching
Passivestretchingisoften referredtoas“static stretching,”andisthe typewemost often think of. Apassivestretchisoneinwhichyouholdthestretchedpositionfor15to30seconds.Slow,relaxedstatic stretchingcan relievespasmsinmusclesthatare healing after an injury.Italsorelaxesyour bodyafter a workout. Isuggestthatyousavethestaticstretchesuntil afteryourworkout. Your muscleswillbefully warmedup anditwillbeeasier toholdthe positions.
Isometric Stretching
Isometricstretchingisatypeofpassivestretchingthatinvolvesusingtheresistanceofothermusclegroups,apartnerorastationaryobject.Thestretchingpositionsareheldfora muchlongertimethanwithpassivestretchingbecausetheultimateaimistoimproveoverallflexibilityandstrength.
An example of a partner-assisted stretch would be holding your leg up high and having your partner push it toward you while you try to force it back down to the ground. An example of using a stationary object would be the wall stretch for shoulders. You place your hand against a doorway or beam and then push forward leading with your shoulder.
Ballistic Stretching
Ballistic stretching uses the weight and momentum of a moving body to force the muscle beyond its normal range of motion. Essentially, you are bouncing into (or out of) the stretched position, using the stretched muscles as springs that pull you out of the stretched position.
This type of stretching is really only useful for high performance athletes, because the risk of injury is too great for most people. It doesn’t allow your muscles to adjust to the stretched position and relax. Instead, it may cause them to tighten up even more. Unless you are in excellent physical shape to begin with or play intense sports (hockey, rugby, basketball, etc.), avoid ballistic stretching.
Dynamic Stretching
Dynamic stretching involves gradually increasing the distance and speed of a muscle’s range of motion. Please don’t confuse dynamic stretching with ballistic stretching. Dynamic stretching consists of controlled movements that take you to the very limits of your range of motion. Ballistic stretches involve trying to force a muscle beyond its natural range of motion. In dynamic stretching there are no bouncing or sudden movements. A good example of dynamic stretching would be slow, controlled leg swings, arm swings or torso twists.

Using a variety of stretching techniques will help you improve your overall flexibility and strength.
Photo of Sagi Kalev by Irvin Gelb
COMMON STRETCHES
Hamstring Stretch
Sit on the floor and place the leg you wish to stretch straight out in front of you. Then bend the other leg alongside to make a triangle with your legs. With a straight back and straight knee, bend from your hips, and reach for the toe of your straight leg with both hands and hold for 20 seconds.
Lying Hamstring Stretch
Lie on your back and pull your leg in toward your chest. Clasp both hands behind your
knee. Slowly extend the leg up. Try to straighten your knee as much as possible. Gently pull your (straight) leg toward your chest, and wrap your hands around your ankle. Hold for 10 seconds and then try to bring the leg further in toward your chest. Hold for another 10 seconds. Repeat with your other leg.
Achilles’Stretch
Standfacing awallwithoneleginfrontoftheother.Your front kneeisbentandyourhandsareonthewall.Yourbacklegisstraightandyourheelisheldflatonthefloor.Leantowardthefrontknee,keepingthebackfootandheelflat.Holdfor15to20seconds.Relax.Repeatwiththe otherleg.
Quadriceps Stretch
Stand leaning against a wall or other upright with one hand. Wrap your other hand around the ankle and pull the heel to the butt, feeling the stretch in the top of the leg. Try to keep your knees together. Concentrate on pulling the heel into the butt. To maximize the stretch, tuck your pelvis in and gently push your hips out.
Groin Stretch
Sit on the floor. Put the soles of your feet together, with your knees as close to the ground as possible and pointed outward. Grasp your ankles, pull in toward your groin and hold that position for a count of 10. Relax and repeat three times.
Spread Groin Stretch
Begin in a seated position with your legs spread apart, feet facing directly forward. Try to reach the inside of your ankles. Bend forward from the hips, keeping your knees straight. Hold until you feel tightness on the inside of your legs. Relax and repeat.
Calf Stretch
Get into a push-up position, but put one knee on the ground. Put your weight on the toes of your other foot and then push the heel down until you feel a slight pull. Hold that position for a count of 10. Relax and repeat three times with each leg.
Back Stretch
Lieonyourback,grasponelegbehindthekneeandpulltowardyourchest,liftingyourbuttofftheground.Keepingyourotherlegstraightandyourheadontheground,holdthispositionfor acountof10.Repeat threetimeswitheachleg.

Focus on your muscles as you stretch – use control and feel the stretch throughout the target muscle.
Photo of Mark Dugdale by Irvin Gelb
Chest Stretch
Grab a stationary upright with one hand, and with your arm locked out straight, gently turn away. Hold for a count of 10 and then switch arms.
Shoulder Stretch #1
Move one shoulder toward the other, keeping your arm parallel to the floor. Grasp the elbow of that arm with your other hand and gently pull toward your opposite shoulder. Hold for a count of 10. Repeat three times with each arm.
Shoulder Stretch #2
Interlace your fingers above your head, palms facing up. Push your arms up and back gently. Hold for 15 seconds.
Biceps Stretch
Placeyourhandonawall.Leanforwardwithyourfeetpositionedslightlyawayfromthewall.Holdfor10seconds.Repeatontheotherarm.Alternatethestretchoneacharmthree times.
Triceps Stretch
Take one arm overhead and bend it at the elbow. Standing as straight as possible, gently press down on the elbow with your other hand until you feel a stretch at the back of your upper arm.
CHAPTER 26
Beginner Guidelines and Goals
“First and foremost you must set goals that are in accordance with the correct skill level. Overestimating your abilities is one of the biggest mistakes in bodybuilding, because this is a sport whose athletes are susceptible to macho attitudes. Setting goals too high will shake your confidence for future outings and paint your bodybuilding experience with negative brush strokes.”
–CharlesGlass,probodybuildingcoachandtrainer,offeringbeginnerssomegreatadviceongoalsetting.
Hopefullyyouwon’tskipthissectionandgostraighttotheintermediateoradvanced training chapters. You might be tempted, but here’s why you shouldn’t: There’s an old saying that a house is only as good as its foundation. Well, truer words have never been spoken in terms of bodybuilding. Out of all the levels of training, the beginning level is by far the most important. It’s at this level that you’ll learn the fundamentals and lay the groundwork for the rest of your bodybuilding life. Without first learning the basics, you’ll never achieve the success you want – whether for you that means simply having a great body or winning the Sandow. Furthermore, skipping the basics could set you up for a future injury.

If you’re like the typical beginner, you probably have a lot of questions. Bodybuilding can be confusing, especially regarding these topics:
Free weights vs. machines High reps vs. low reps Multiple sets vs. few sets
Splitroutinesvs.full-body workouts Multiplesmallmealsvs.afewlargemealsHow muchprotein
Whether or not to take supplements Whether to bulk up or stay lean
Don’t count on books or magazines to clear these up, either. Check out five different
books,magazinesorexperts,andyou’ll probablygetfive different opinionsoneachtopic. Whiletherearenohardrulesinbodybuilding,therearedefinitelydosanddon’ts.Inanefforttomakethe fastestprogress possible,manybeginnersignoretheadvice giventothem,orworse,theyfollowadvicefromagymratwhodoesn’treallyknow.Insteadofmakinggainsinmuscle sizeandstrength,their training quickly comestoa haltbecausetheyignoredthebeginningstages.
Asyouareabeginnertobodybuilding,myfirstsuggestionistomakeanappointmentwithyourdoctorandhavea medical check-up.Ifyou’re ateenagerwhohas beenactiveinsportsforyears,you’re probablyinexcellentshape.Butifyou’vedonenothingmorethanmove a computermouseforthepastfewyears, gosee yourdoctor.Ifyouareover40,yourdoctormayrecommendastresstest(ifthereisahistoryofstrokeorheartdiseaseinyourfamilythenyoushouldgetastresstestregardlessofyourage).You’llsimplyhoponatreadmillforafew minutesandyourdoctorwillmonitoryourheart rate (before, during,andafter)andlisten foranyabnormalities.Thinkthisisawasteoftime?Considerthis:wouldyouratherfindoutabouta heart conditioninthedoctor’sofficeorunderaloaded barbell?

Photos of Ben Pakulski by Jason Mathas
My next suggestion is to take a close look at your overall lifestyle. If you smoke – stop right now! Even if it’s only one or two a day, stop. Smoking has NO redeeming qualities. Contrary to popular belief there is nothing in a cigarette that increases fat-burning. Those who
gain weight after quitting smokingdosobecausetheyeat (often junk) everytimetheywant a cigarette. Fortheteenagersreadingthis,smokingdoesn’tmakeyoulook “older.”Yousimplylooklikeateenagersmokingacigarette!However,ifyoukeepsmokingyou’lllookolderbeforeyourtime. Smokingcauseswrinklesanditgives a gray pallortotheskin. Don’tletpeerpressuregettoyoueither –ittakesmorematuritytosaynotosmokingthanitdoestolightup.Smokingwilllikelyshortenyourlife,aseachcigarettecontainshundredsofchemicals, someofwhichhavebeenlinkedtocancer,stroke,andheartdisease.Mostsmokers eventuallydevelopchronic lungdisease.Evenifyousomehowescapethemoreserious sideeffectsofsmoking, you’ll stillbeslowing downyourrecovery abilities. Yourbody’soxygen levels aredecreaseda greatdeal bysmoking, whichseriouslyaffectsyourabilitytoexercise. Need Igoon?

Photo of Frank Zane
“Three-timeMr.OlympiaFrankZaneoncesaidthathewouldperformnoexercisethatdidn’tputmuscle exactlywherehewantedit.Thisisaverysimple yetamazingpieceofenlightenmentthatisignoredbylegionsofbodybuilders.”
– Chuck Rogers,MuscleMag Internationalcontributor, offering solid advice on exercise selection.
Keep your alcohol consumption low to moderate. There’s no way you’ll be able to drink heavy three or four nights per week and still have the energy for intense training. Alcohol takes water and oxygen to metabolize – two of the most important compounds necessary in training and recovery. It also affects your energy the next day. One or two beers or glasses of wine a couple of times a week probably will not hurt you, but don’t abuse the bottle – no matter what your age. Not only will it slow down your progress and probably lead to serious side effects down the road, it also makes you store fat more easily. In addition, because alcohol decreases your inhibitions, it makes you less likely to stick to your diet.

Photo of Hidetada Yamagishi by Jason Mathas
“Nothingismoreridiculousthana beginnerdoingsetsof cablecrossoverswhileignoringbenchpresses,inclinepressesand dips, ordoingcablecurlsandconcentration curlswhileignoringheavybarbellanddumbellcurls.Forthefirsttwoyearsoftraining, beginnersshouldbedoingnothingbutthe‘hard’exercises.Forgetabouttheisolation,icing-on-the-cakestuff.”
–GregZulak,long-timebodybuildingwriterandexpert,givinggoodadvicetobeginner bodybuilders.

For beginners, a key factor for success is setting realistic goals. Don’t expect to see results overnight.
Photo of Ronnie Coleman by Raymond Cassar BEGINNERS’ GOALS
One of the first questions you should ask yourself is why you began training in the first place. Developing a Mr. Olympia-sized physique might be the furthest thing from your mind. You’ll be happy with changing your waist-chest differential by a few inches each way. Well, many pros said the same thing and before long, a few inches became many inches. Once you develop a muscular 45-inch chest, it won’t be long before you’ll start eyeing the 50-inch barrier. And those 18-inch arms will just have to be pushed to 20 inches! This is what makes bodybuilding such an exciting sport – you can tailor your workouts to suit your individual goals.
Perhaps you have set the bar at the top rung. A chest measurement anywhere in the 40s just won’t satisfy you. You won’t stop until you have over 50 inches of armor plating hanging off your ribcage. There’s nothing wrong with this, but don’t start off performing workouts designed for existing 50-inch chests. Put it this way – you don’t learn how to ride a bike by hopping on a Harley-Davidson or learn to fly in the cockpit of a 747. Bodybuilding is no
different. You start out by performing straight sets and eventually graduate to more advanced training techniques.
STARTING OUT
Enoughtalk.Let’sstartbuildingyousomeseriousmuscletissue!Yourprimarygoalatthis levelistolaydown agoodfoundation.Nothing fancy here –just basicexercises. Overthenextfewmonthsyou’llgraduallyprepareyourbodyformoreadvancedtraining.It’simperativethatyoufollowtheadviceputforwardinthischapter.Ittakesyourmuscles awhiletobeready foradvancedtraining,andittakesyourtendonsandligamentsevenlonger.Andifyouthinkitwouldbeadragtobeoffforafewweekswithadamagedmuscle,thenrememberthattendonsandligamentstakefarlongertoheal–andsomeneverdo.
Don’t go adding extra sets or exercises or skip this section all together. You may look at Ronnie Coleman’s biceps and figure that the shortest route to a pair of similar-sized arms is by following his arm routine. Not a chance! Ronnie didn’t start out by following his current biceps’ program. He slowly worked up to it over the years. Also keep in mind that a lot of the programs you see in the magazines are really pre-contest training programs. Most of the stars follow significantly reduced training routines during the off-season – if you want to progress you must do the same.
Your beginning bodybuilding program should be performed three times per week on alternate days. If you’re like most people this will be Monday, Wednesday, and Friday, but the body doesn’t know the days of the week. You can work out on any three nonconsecutive days.
Your goal is to train the entire body during each workout, performing one exercise per muscle group for 3 sets of 10 to 12 reps per set. After a couple of weeks, you’ll be easily performing 12 reps with your starting weight. Well done – you’re on your way and your muscles are getting stronger. Now add five pounds to the bar or machine and keep going. Another week or two and this will start feeling light. Keep with this pattern as long as you keep getting stronger while maintaining solid technique. There will be the occasional week or two of little-to-no strength gain, but overall you’ll be adding weight to the bar every couple of weeks. Now you’re probably beginning to see why weight lifting is called “progressive resistance training” – because you increase the resistance progressively over time.
COMPOUND VS. ISOLATION EXERCISES
Generally speaking, bodybuilding exercises can be broken down into two categories – isolation and compound movements. As the name suggests, isolation exercises tend to only work one muscle group. They involve just one joint. Isolation exercises make great warmup, finishing, and pre-contest exercise, but they are close to useless for increasing strength and size. Compound exercises, on the other hand, involve movement around two or more joints and stimulate more than one muscle group at a time. Compound exercises allow you to lift considerably more weight than isolation movements and are thus more effective for building muscle strength and size. For example, while dumbell flyes work the chest, dumbell or barbell presses work the chest, shoulders and triceps. Likewise, squats and leg presses do a far better job of building your thigh muscles than leg extensions.
The exercises I have chosen are all compound exercises. They are among the best for beginning bodybuilders who are trying to lay down a solid strength and size foundation. In time you will add isolation exercises to your routine to help refine the new muscle mass.

Photo of Chad Ray Martin by Irvin Gelb

Arnold illustrates just how impressive a large ribcage looks in a side pose.
Photo of ArnoldSchwarzeneggerNotcountinggettingchanged and bathroom breaks, your workoutshould lastno more than 45 to 60minutes.Ifyou must chat andsocialize,try tolimititto one ortwominutes.Betteryet,leaveituntilafter your workout. However, much of whatyou’lllearnabout bodybuildingwillbefrom moreexperiencedbodybuilders. Byallmeans strikeup conversations withtheseindividuals. Thesolutionto a problem youhavemaybestanding afewfeetawayat the gym. Just remember that the majority of yourtimeinthe gymshouldbespenttraining– nottalking.
To bulk up or not to bulk up – that is the question! If you are under 40 years old you may never have heard of this term! It’s seldom used today, but there was a time when “bulking up” was one of the most common terms in bodybuilding. Bulking up meant to eat everything in sight and train very heavy, all in an effort to gain as much weight and size as possible. If a
bodybuilder wanted to weigh 200 pounds in contest shape, he would “bulk up” to 240 or 250 pounds during the off-season and then, about three months before the contest, try to diet the excess fat off. Unfortunately, much of the weight gained in the off-season would be fat rather than muscle. Shedding the excess fat was difficult and the frequent large changes in overall body size often left the individual with stretched and loose skin.
Bulking up was all the rage in the ’60s and ’70s, but with the ultra-ripped look that began to emerge in the late ’70s and early ’80s, most bodybuilders abandoned the practice. Obtaining this new defined, cut look is almost impossible if you have 30 or 40 pounds to lose. In addition, since guest posing and advertising contracts are their main means of support, many bodybuilders need to be within 10 to 15 pounds of their competitive weight all year round.
So,doesbulkingupstillhaveaplace?Coulditworkforyou?Wellthatdependsonyoursomatotype.Endomorphsshould nottrytobulkup.Theyhaveenoughproblems tryingtostayleanundernormalcircumstances. Mesomorphsmaybenefit fromthepractice,butwhyspendmonthsoftheyearcarrying excessbodyfat?You’llprobablyhavenotrouble gaining muscle mass without fat,bysimplyeating properly.Besides,let’snotforgetthehealthconsequencesofcarryingextrabodyfat.Infact,beforefatstartsaccumulatingontheoutsideofthebody,ithasalreadystartedformingaroundtheinternalorgans.Unless you’re a mesomorphwithectomorph characteristics(i.e.very lean,withtrouble gaining musclemass)youshouldpassonbulkingup.Abouttheonlygroupthatmightbenefitfromthispracticeisectomorphs.Ectomorphshavetofight for everyounceofmuscletheygainandtheextracalorieswillhelpcreatemuscle.Ultimately,thedecisiontotrybulkingupisyours.Ifyou’rean ectomorph,goforitandseewhathappens.
RIBCAGE EXPANSION
Whilemostbodybuildersfocusonbuildingthepectoral(chest)muscles,fewrealizethatit ispossibletoenlarge theirchestmeasurementinanotherway.Thechestmusclesdon’tjusthanginspace,butrest ontopoftheribcage.Theribcageisessentially abox-likestructure composed ofribsattachedtothesternum. Whilegeneticsdictatethesizeofthisframe,youcanenlargeittosomedegreebystretchingthecartilagethatattachestheribstothesternum.Ifyouarepastyour20s,youwillexperience lesssuccessinthis areathanifyou’reinyour teens.Thisisbecausethecartilageholdingtheribstothesternumstartslosingitspliabilityintheearlytomid20s.Itdoesn’tmeana30-year-oldcan’texpandhisribcage–hecan.He’lljustneedtoworkharderatit.
There are a number of reasons for enlarging the ribcage. The obvious one is cosmetic. A larger ribcage gives you a larger chest measurement. All other things being equal, the bodybuilder with the largest ribcage will look more impressive in side poses.
A second reason to enlarge your ribcage is structural. Let’s say you do have the potential to build Schwarzenegger-sized pecs. You’ll need a large, strong ribcage to support them on. A larger set of chest muscles on a small ribcage could throw off your center of gravity and cause lower-back problems. A final reason for ribcage expansion is health. Regular breathing squats will do wonders for your heart and lungs. A larger ribcage will also help your internal organs.
To effectively stretch the ribcage you must approach it from two angles. The first is from
the inside. Every time you inhale, you stretch the ribcage cartilage. Breathing squats are like regular squats, but the amount of weight lifted is secondary. However, since the exercises are so similar, I suggest you perform breathing squats on the same day as your regular leg workout. With breathing squats you use light weight and perform 25 to 30 reps instead of using heavier weight for 6 to 12 reps. As you perform the squats, concentrate on inhaling and exhaling as deeply as you can.
Your next step is to perform an exercise to stretch the rib cartilage from the outside. Probably the best exercise for this is dumbell pullovers. There are two variations of this exercise. You can lie lengthwise on the bench as you normally would, or you can lie across the bench. I suggest the latter, as it allows you to drop your hips and shoulders and really stretch the ribcage. The other way prevents you from getting the full range of motion.
As with breathing squats, the emphasis with this exercise is on breathing deeply and stretching, not seeing how much weight you can lift. (For a full description of both exercises, see the exercise descriptions in Appendix Two.) While you can perform the exercises on separate days, most bodybuilders find they get better results by working them together.
Perform one set of breathing squats and then immediately perform a set of cross-bench pullovers. I also suggest performing the exercises toward the end of your workout. Doing them early could reduce the amount of weight you can lift on your other exercises.

Photo of Mark Erpelding by Alex Ardenti

Photo of Mike Mentzer
BEGINNER ROUTINES
Okay, now let’s start pumping iron. Here are five excellent routines to start you on your way. At first glance, they may seem simple and elementary, and in some respects they are. But don’t forget that at this stage your muscles are not ready for more intense routines. More importantly, you don’t need anything more challenging than this. In fact, a number of top bodybuilders follow such basic routines in the off-season when trying to gain muscle mass, so don’t think that they are too simple to be productive. The late, great Mike Mentzer was fond of saying that the average beginner “would grow simply by putting the weights away.” Just about anything you do at this stage is going to produce fantastic gains in strength and size.
Why risk injury or extreme soreness from an advanced routine, when one of the routines listed here will produce the same results?
Speakingofinjury, you’ll notice two exercises listed herethatyou’llrarelyseeinotherbooksandmagazinearticles.Internalandexternalshoulderrotationsprobablywon’twinyouanybodybuildingcontests,buttheywillhelp keepyourshouldersingoodhealth.Mostshoulderinjuriesarenotcenteredonthelargeouterdeltoid muscles,but thesmallerunderlyingrotatorcuff. Oneofthemostcommon injuriesisarotatorcuff tear. Unfortunatelyonce youtearit,surgerymaynotevenrestoreitproperly,andyoumaybepermanentlypreventedfromworkingyourupperbodyproperly.Therotatorcuffisactuallyagroupoffourmusclesandtheirtendons.Theywraparoundthefront,backandtopoftheshoulderjoint.
Bodybuildersandpowerliftersfrequentlydevelopproblemsinthatregionfromtheyearsof
heavypressingmovements.Thebestwayoftreatingarotatorcufftearispreventingitinthefirstplace.Doshoulderrotationsasasimpleexerciseinvolvingverylightweight.Youshouldperformafewsetsoftheseimportantexercisesbeforeanyshoulderorchestexercises.
Perform one of the following routines three times per week, making sure to give yourself a rest day in between. You’ll notice that I’ve suggested slightly higher rep ranges. This is for two reasons. First, higher reps help prepare the muscles for more intense training down the road. Second, higher reps means using lighter weights, thus reducing the risk of injuries. After a couple of months under your belt, you can increase the weight and lower the reps from 12 to 15 to about 8 to 10. I don’t suggest using heavy weight and low reps (4 to 6) until you’ve been training for at least six months, you’ve have given your tendons and muscles a chance to strengthen and get accustomed to weight training. Remember this vital rule: Train the muscles and not the ego!
ROUTINE A


EXERCISE
SETS
REPS
Squats
3
12–15
Leg Curls
3
12–15
Standing Calf Raises
3
15–20
Flat Barbell Presses
3
12–15
Chin-Ups
3
12–15
Front Barbell Presses
3
12–15
Triceps Pushdowns
3
12–15
Barbell Curls
3
12–15
External Rotations
2
15–20
Internal Rotations
2
15–20
Crunches
3
15–20
ROUTINE B


EXERCISE
SETS
REPS
Leg Presses
3
12–15
Leg Curls
3
12–15
Standing Calf Raises
3
15–20
Incline Barbell Presses
3
12–15
Front Pulldowns
3
12–15
Wide-Grip Upright Rows
3
12–15
Lying Triceps Extensions
3
12–15
Standing Dumbell Curls
3
12–15
External Rotations
2
15–20
Internal Rotations
2
15–20
Leg Raises
3
15–20
ROUTINE C


EXERCISE
SETS
REPS
Squats
3
12–15
Stiff-Leg Deadlifts
3
12–15
Toe Presses
3
15–20
Flat Dumbell Presses
3
12–15
Seated Pulley Rows
3
12–15
Front Barbell Presses
3
12–15
Seated Dumbell Extensions
3
12–15
Seated Dumbell Curls
3
12–15
External Rotations
2
15–20
Internal Rotations
2
15–20
Reverse Crunches
3
15–20
ROUTINE D


EXERCISE
SETS
REPS
Leg Presses
3
12–15
Leg Curls
3
12–15
Standing Calf Raises
3
15–20
Dips
3
12–15
One-Arm Dumbell Rows
3
12–15
Dumbell Shoulder Presses
3
12–15
Narrow-Grip Presses
3
12–15
Reverse Curls
3
12–15
External Rotations
2
15–20
Internal Rotations
2
15–20
Leg Raises
3
15–20
ROUTINE E


EXERCISE
SETS
REPS
Squats
3
12–15
Stiff-Leg Deadlifts
3
12–15
Standing Calf Raises
3
15–20
Incline Dumbell Presses
3
12–15
Barbell Rows
3
12–15
Front Barbell Presses
3
12–15
Bench Dips
3
12–15
Preacher Curls
3
12–15
External Rotations
2
15–20
Internal Rotations
2
15–20
Crunches
3
15–20
ROUTINE F


EXERCISE
SETS
REPS
Leg Presses
3
12–15
Leg Curls
3
12–15
Seated Calf Raises
3
15–20
Incline Bench Presses
3
12–15
Front Lat Pulldowns
3
12–15
Wide-Grip Upright Rows
3
12–15
Triceps Pushdowns
3
12–15
EZ-Bar Curls
3
12–15
External Rotations
2
15–20
Internal Rotations
2
15–20
Reverse Crunches
3
15–20

Photo of King Kamali by Paul Buceta

CHAPTER 27
Nutrition101:The BasicFoodGroups
“Genesmayhavesomething todowith it,buttheculpritismoreoftenbaddietaryhabitsthatmayhavebeen passedonfrom onegenerationtothe  next.Growingupwithpeoplewhoinhalejunkfoodandfriedfoods, whoslatherbutter,heavysaucesandmayonnaiseonanygoodfoodchoices,makesitmorelikelythatyouwillfollowintheirfattyfootsteps.”
–RonHarris, regularMuscleMagInternationalcontributor, commenting onthereal reasonfortoday’sincreasedwaistlines.
Someofthemostimportantcomponentsforbuildingmuscleincludeintensetraining,
great genetics, supplements and attitude. Yet probably the most important component of all – food – is also the most overlooked. You can work out all you want and even possess Cutler- sized genes, but you won’t gain an ounce of new muscle tissue if you don’t consume the right nutrients.
There’s nothing earth shattering about bodybuilding nutrition. You simply take in slightly more quality calories than your body uses each day. Notice I said “slightly” and “quality.” I don’t mean gulping down everything in sight. And all calories are not created equal. If your body requires 2500 calories per day, both to carry out its normal day-to-day functions and gain new muscle weight, and you eat four bags of potato chips and six candy bars, then I guess you’re taking in enough calories to gain weight. But how much of this will be new, lean, hard muscle tissue? Not much. The majority will be deposited around your waist and internal organs as fat. Junk food is composed of what nutritionists call empty calories. These foods simply do not provide the vital nutrients needed to build new muscle tissue.
THE FOOD GROUPS
Dairy
This group contains everything from milk to cheese to yogurt to cream. Although ice cream also fits in here, it’s a treat you should limit to perhaps once a week and in small amounts.
Dairy products are very nutrient dense. The foods in the dairy group are high in vitamins A and D, riboflavin, calcium, phosphorous, fats, and protein. While they contain valuable nutrients (protein, vitamins and minerals) dairy products can also be high in undesirables
(saturated fat and simple sugar). Low-fat dairy products are available, but there are good reasons to limit their intake, as we’ll learn later.
Fruits and Vegetables
Nothing fancy here. Most vegetables consist of the roots, stalks and leaves of the plant. Fruit, on the other hand, is the fleshy, pulpy part of the plant that surrounds the seeds. Many foods considered vegetables such as tomatoes, squash, peppers and cucumbers, are actually fruits. No matter what your definition of fruits and vegetables, they are among nature’s greatest foods. They are loaded with fiber, vitamins, minerals, and good healthy carbohydrates. Your goal is to eat anywhere from four to six servings per day.
Protein
This group can be considered the “bodybuilding” group, because it contains all the high- protein foods such as meat, poultry, fish, beans and nuts. Besides being high in protein, sources in this group tend to be high in iron and B vitamins.
Grains
This group contains whole grains, breads, cereals, flour, pasta, cornmeal, oatmeal, and all the other grain products. This group is high in such nutrients as B vitamins, iron, fiber, and complex carbohydrates.
Oils and Fats
This group contains all the edible animal and plant oils, butter, margarine, honey and fats.
Like the dairy group, this group is a mixed bag. While the good fats are vital for optimum health, the saturated fats and especially trans fats should be avoided if possible. Even the good fats can pack fat around your waist if consumed in excess.
Ultra Crap
While you need to consume foods from all the other groups to maintain good health and build superior muscle, items from this group should be kept to a minimum or eliminated altogether. The ultra-crap group contains such villains as candy bars, potato chips, refined sugar and flour, candy, processed meat, donuts, cakes, pastries, soft drinks, and deep-fried anything! These foods are all considered low-density because they contain a low percentage of good nutrients in relation to their high calorie content. Also included in this group is alcohol. If your sport is sumo wrestling then perhaps you can feast from this food group. But if it’s a lean and muscular physique you’re after, you should avoid these foods entirely!
“Some nutrition guruswilltellyouthateatinganything atallwillboost your metabolicrate–it’scalleddigestion.Yetofthethreemacronutrients,proteinbooststhatratethemost
– up to 200 calories per day – since it requires a great deal of energy to digest and absorb.”
– Jerry Kindela, group editorial director of Robert Kennedy Publishing andMuscleMagInternationalcontributor

Photo of Mark Erpelding by Alex Ardenti
CHAPTER 28
The Nutrient Groups
“From chicken breasts to oatmeal to donuts, every food you eat should serve your physique goal.”
– Steven Stiefel, bodybuilding writer, journalist and photographer
Theprimarynutrientsfoundinfoodareprotein,fats,carbohydrates,vitamins,minerals, fiber and water. Though the vast majority of foods contain several of these nutrients, very few foods contain them all, and virtually no food contains them all in ample quantities.
This is why you must consume a wide variety of food. And that’s why nutritionists keep
talking about “well-balanced” diets.
PROTEIN
Given the large amount of protein that bodybuilders eat, it’s surprising how little they know about this potent muscle-builder. Proteins are extremely large molecules made up of smaller subunits called polypeptide chains. Polypeptide chains in turn are made up of even smaller units called amino acids. Structurally, amino acids contain both a carboxyl (acid) group (COOH) and an amino group (NH2) attached to a central carbon atom, normally a hydrocarbon. A hydrogen atom and another side group will also be attached to the carbon atom. The general molecular formula for a typical amino acid is as follows: H
I
COOH–CH–NH2I
R

There are approximately 20 amino acids in the human body that make up protein (although some biochemists suggest anywhere from 22 to 26) and they all have unique chemical characteristics. The exact amino acid content and the sequence of the amino acids in the chain determines each protein’s characteristics and what it will be used for. Besides building muscle, protein is used as a structural component in red blood cells, antibodies, and hormones.
The human body can manufacture 11 of the 20 amino acids; the others must be supplied completely by your diet. Failure to obtain even one of these “essential amino acids” can lead to degradation of the body’s protein-based tissues, including organs, muscles, and enzymes. And unlike fats and carbohydrates, the human body does not store excess amino acids for
later use. They must be consumed in our food every day. The essential amino acids are: phenylalanine, valine, threonine, tryptophan, isoleucine, methionine, histidine, leucine, and lysine. In addition, the amino acids arginine, cysteine, glycine, glutamine and tyrosine are all considered conditionally essential amino acids – our bodies create them, but under certain circumstances, such as during times of stress or healing, we cannot create enough. Remember that bodybuilding puts our bodies in a constant state of repair, so we need to make sure we get enough of these conditionally essential amino acids.
The amino acids that can be synthesized by the body are considered nonessential and include alanine, asparagine, cysteine, glutamate, proline, serine and tyrosine.
Complete and Incomplete
“When you blend several protein foods, the biological pattern of the amino acid contentis boosted. It’s comparable to the strong man who helps the weak one. Together they can accomplish efforts that singly might be difficult. The weaker amino acid of one food becomes naturally enriched and fortified when it is eaten together with a stronger amino acid from another food.”
– Carlson Wade, author ofMiracle Protein

Protein sources can also be classified based on their amino acid makeup. Animal sources contain all the amino acids and are termed complete. Most plant sources are deficient in one or more of the amino acids and are called incomplete. This is why vegetarians must consume a wide range of plant sources to obtain all the amino acids in sufficient quantities.

Animal sources are considered complete proteins. By consuming meat, you’re getting all the amino acids.
Photo by Alex Ardenti
How much?
For many years nutritionists and other interested parties have debated the amount of protein humans require. This argument has been revived in recent years because of the success of many high-protein weight-loss diets. The current DRI (Dietary Reference Intake) is
0.8 grams per kilogram of bodyweight per day. However, for decades bodybuilders and other athletes have ignored this recommendation and consumed protein in far greater amounts. Quality scientific research now backs up the bodybuilders by demonstrating that these recommendations are inadequate for those involved in high-intensity sports.
Individuals engaged in sports such as bodybuilding, powerlifting, football, rugby or wrestling may find that consuming only the DRI is slowing their recovery times and limiting their muscle growth. It is generally accepted that endurance athletes should consume 1.2 to 1.4 grams per kilogram of bodyweight per day. Strength and bodybuilding athletes need at least
1.4to1.8gramsperkilogramofbodyweightperday.However,bodybuildingexpertsmaintainthattheoptimalamountis1gramperpoundofbodyweightperday.
Is too much protein dangerous?
Bodybuilders and other athletes have been following high-protein diets for decades. When protein supplements first became available in the 1940s, bodybuilders were the first in line to use them. Since then the traditional bodybuilder has been consuming an average of 1 gram of protein per pound of bodyweight per day. For a 200-pounder that’s 200 grams of protein – far more than the average person consumes. Given this, it’s not surprising that many in the medical community question this practice and even condemn it. The main argument is that excess protein places tremendous stress on the liver and kidneys because these organs need to work overtime to filter and excrete the waste products generated by protein metabolism.
There is no question that individuals who consume excess protein will need to take in a lot of extra water to help digest it and wash away any extra protein circulating in the blood, but if you do consume enough water you should not have a problem in this regard.
“Neverskipbreakfast,arguablythemostimportantmealoftheday,especiallywhenyouwanttohypeyourmetabolismandkeeplosingfat.”
– Jerry Kindela,MuscleMagGroup Editorial Director
Some nutritionists argue that excess protein is simply a waste of money. They say all the protein a bodybuilder needs can be supplied by a regular diet, and those who consume extra protein are simply being misled by supplement-industry marketing. They argue that those who feel extra protein is making a difference are actually driven by the placebo effect. (The placebo effect simply means that a person’s belief in a drug can take the place of any actual biochemical effect produced by the drug. So the belief that extra protein increases muscle size causes the muscle to grow, not the extra protein.) Given that the scientific research is mixed (some studies suggest that athletes benefit from extra protein while other studies show no relationship), we may have to rely more on anecdotal evidence for an answer. Millions of bodybuilders and other athletes have been following high-protein diets for over 50 years.
Bodybuilders are all about effects – if something doesn’t work, they don’t do it – period. If the extra protein really did not make a difference, then bodybuilders would have stopped using it years ago, just as they have with countless other “miracle” supplements.
Unless you have a pre-existing medical condition that limits your protein consumption, we suggest keeping your protein intake somewhere in the .5 to 1 gram per pound of bodyweight range. It has worked for millions of others, so why not you?
SIX ARE BETTER THAN THREE
The biggest animals on the planet spend virtually their entire waking existence eating. Their bodies are continuously being infused with mass-building nutrients. As a bodybuilder, you should be doing something similar. To allow your body to actually absorb and use all the calories you ingest, you must reduce your meal size, but increase your meal frequency.
Dividing your calories into smaller, more frequent portions allows the food to be absorbed and utilized more efficiently. If you are one of those “skip breakfast, eat a small lunch, and then a huge supper” types, stop right now! Instead, start viewing your meals not as breakfast, lunch, and supper, but rather as meal 1, meal 2, meal 3,etc.In other words, try to eat six small meals spread out evenly during the day. Every two to three hours eat something small, but nutritious. This ensures that your body always has nutrients on hand for repair and growth.
Youshouldmakesuretohavesomesortofprotein at everymeal,andoptimallythatproteinshouldbefromanimalsources.Soyandplant proteinsourcessuchasquinoahavetheirplace,butthetruthisthatgettingenoughproteinformusclebuildingisnoteasywithout meat, fish,orat leasteggs.Thatbeingsaid,acoupleofthe topbodybuildershavebeenvegetarian–BillPearlcomestomind–buteventheyateeggsandmilkproducts.Tomaximizeyourmuscle-building potential,you shouldgetmostofyourprotein fromsuchsourcesaswhey,casein(cottagecheese),eggs,beef,poultry,andfish.
FAT – THE GOOD AND THE BAD
Of all the nutrient groups, none have seen such a dramatic turnaround in consumers’ minds as fats. Granted, the human body has always depended on certain fats for optimum health.
However, the media hype around fat has tarnished the reputation of this vital compound in the eyes of the public. Fats are just as important for health as protein and carbohydrates. Also, despite their name, fats actually play a role in fat loss. Yes, you read correctly! The much- maligned fat nutrient can actually help you drop body fat and get leaner.
Biochemically, fats are concentrated sources of energy that contain 9 calories per gram versus 4 calories per gram for both protein and carbohydrates. Fats can be divided into a number of different categories, but saturated and unsaturated are the two primary distinctions. Without going into too much biochemistry, suffice it to say that the terms saturated and unsaturated refer to the number of hydrogen atoms connected (called bonded) to the central carbon atoms. Saturated fats have the full compliment of hydrogen atoms while unsaturated are lacking. Given that hydrogen is nature’s simplest atom you wouldn’t think that a few less or more of them would make much of a difference. But it makes a huge difference.
“Manyhardgainersfallshortintheirtotalcaloricintakebecausetheydon’tconsume enoughfatintheirdiets.However,asweshouldallknowbynow,allfatsarenotcreatedequal.Youwanttostayawayfromsaturatedandtransfatsfoundinpreparedfoodssuchascheese,fattycutsofmeat,sauces,icecream,donuts,andfrenchfries,butyoudowanttheessentialfattyacids(EFAs)foundinfoodssuchassalmon,rawnuts,andflaxseedoil.”
– Ron Harris, regularMuscleMag Internationalcontributor

The human body needs certain fats to maintain good health. It’s important, however, to be able to distinguish the “good” from the “bad.”
Photo ofChrisJalalibyRobertReiffSaturatedfats are commonlycalled“bad”fats,butthewordevilismore appropriate!Saturatedfatstendtobesolidat room temperature. Because thebodydoesn’tdigestthemeasily,they tendtogetdepositedalongarterialwalls.It’ssaturated fat thatcausesheartdisease,stroke, and certain cancers. Your goalshouldbetokeepsaturated fat to aminimum.Closelyrelatedto saturated fats are trans, or hydrogenated fats.Ifsaturated fatshouldbekept to aminimum,trans fatsshouldbeavoidedentirely.Thisfat mutationistheresultof 20th century food processing.Asthesefats rarely occurinnature, the humanbodydoesn’thavetheenzymesnecessaryto breakthemdown.Asbadas saturated fatisforincreasingtheriskof heartdiseaseand stroke, trans and hydrogenated fats are among thegreatesthealthdestroyers.Doeverythinginyourpowertoeliminatethemfrom your diet.Noexceptions.
Unsaturatedfats arecommonlycalled“good”fats, andcanbedivided intomonounsaturated andpolyunsaturated.Unliketheirsaturatedcousins, thesefats are vitaltolife.Unsaturatedfats are usuallyliquidatroomtemperatureandusedfor metabolicprocessessuchastransportingvitaminsA,D,EandK,maintainingcellmembranes,maintaininghealthofskin,eyes andhair, loweringcholesterollevelsandservingas asourceof energy.Theyare alsousedinthemanufacturingofsomehormones.
Receiving a lot of press these days is the polyunsaturated group referred to as essential fatty acids (EFAs). Essential fatty acids are polyunsaturated fatty acids that the human body
requires for optimum health. Like essential amino acids, they cannot be synthesized by the body (except omega-9 in limited quantities) and therefore have to be acquired in the diet. The two most important EFAs are omega-3 and omega-6. Omega-3 fatty acids have a special bond called a “double bond” in the third carbon position from the naming end (hence the use of “3” in their name. Omega-6 fatty acids have their first double bond in the sixth carbon position from the naming end (hence the “6” designation). It’s especially important to make sure you get plenty of omega-3 fats in your diet, as the average healthy North American diet provides plenty (perhaps too much) of the omega-6 fat.
Foods containing high amounts of omega-3 fatty acids include salmon, halibut, sardines, albacore, trout, herring, walnut, flaxseed, hemp seed, chia seed and canola oil. Other foods that contain omega-3 fatty acids in lesser quantities include shrimp, clams, catfish, cod, tuna and spinach. Examples of foods rich in omega-6 fatty acids include whole grains, corn, safflower, sunflower, soybean and cottonseed oil.
EFAs offer numerous health benefits for the human body and help control and regulate an amazing number of metabolic processes. Essential fatty acids help regulate the fluidity of cell membranes and improve their “gate-keeping” abilities by helping keep toxins out and bring nutrients in. Essential fatty acids also influence the activation of cell genes, and help produce eicosanoids. These hormone-like compounds play a role in helping reduce inflammation in the body. They also help keep blood from clotting internally, and help keep the blood vessels dilated (open). Finally, a diet rich in EFAs can be helpful in preventing many diseases including cancer and heart disease.
“Ifyouwanttokeepsheddingadiposetissue,youcan’tallowthebodytogetcontentedwiththestatusquo.Justasyou manipulategrowthwithtrainingadjustment,youshoulddothesamewithcarbmanipulation.Keep themetabolicfurnacerevvedbyconsuming sweetpotatoes,brownriceandyams.”
– Jerry Kindela,MuscleMagGroup Editorial Director
Fat Storage – A Mixed Bag
As most people are aware, fat – whether good or bad – will be stored if not used immediately as an energy source. While large amounts of fat are undesirable from both a health and physical-appearance point of view, small amounts of stored fat are useful. Stored fat is a readily available source of energy. If carbohydrate levels are low, stored fat can be used as a backup energy source. It also plays a role in cushioning the internal organs against injury from blows. Finally, fat helps prevent heat loss through the skin (one of the reasons marine mammals have thick layers of fat, called blubber, beneath their skins).
CARBOHYDRATES
The true energy generators of the human body are carbohydrates, or “carbs.” Carbs get their name from their chemical makeup of just carbon (C), hydrogen (H), and oxygen (O). The most familiar carbs are sugars, starches, and cellulose. The most common sugar molecule in the human body is glucose. In fact, the liver converts most other simple sugars into glucose.
There are two major types of carbohydrates: simple and complex.
Simple carbohydrates are also called simple sugars and occur in foods such as candies,
cookies and cakes. In fact, just about any food that contains refined sugars (such as the white sugar you find in a sugar dish) can be considered a simple sugar food. Simple sugars also occur in more nutritious foods such as milk, fruit and some vegetables. Hopefully, most readers are aware that it makes far more sense to obtain simple sugars from fruits and vegetables than from sodas and candy! Fruits and vegetables provide you with more than sugar – they’ll be giving you vitamins, minerals and fiber. That extra-large slice of cake does not provide these nutrients.
Complexcarbohydratestakelongerthansimplesugarsforthebodytobreakdown.Unrefined grains are loadedwithvaluablenutrientssuchas vitamins, minerals,andfiber (whichhelpsyourdigestivesystemworkbetter,aswellas helpyoufeelfull,makingyoulesslikelytoovereat). Haveyouevernoticedthata bowlofheartyoatmealmakesyoufeelfull, whileasugarycerealwiththesame numberofcalories leavesyouwantingmore?Mostvegetablesare alsogoodsourcesofcomplexcarbs.
As soon as you eat carbohydrates, the body starts breaking them down into simple sugars.
These sugars are then absorbed into the bloodstream. As the sugar level rises in your body, the pancreas releases a hormone called insulin. Insulin transports the sugar from the blood into the cells, where it’s used as a source of energy. If this process moves quickly – as it usually does with simple sugars – you’re more likely to feel hungry that much sooner. Complex carbs (i.e. whole grains), however, take much longer to break down and you won’t experience those hunger cravings as quickly. Complex carbohydrates give you energy over a longer period of time.
Besides their relationship to energy, complex carbs are healthier. As you just read, simple sugars cause a rapid rise in insulin (called an insulin spike). Over time, this extra stress on the pancreas can lead to diabetes. Diabetes is caused by an insufficient production of insulin or an inability of the body’s insulin receptors to interact with the hormone. In either case, the end result could be multiple medical problems including obesity, cardiovascular disease, reduced circulation in the extremities (often leading to amputation), and blindness. Although the primary focus of this chapter is on eating for bodybuilding purposes, you’re also improving your overall health by restricting your intake of simple sugars. Eating complex carbohydrates – whole grains such as brown rice, quinoa, wheat berries, oats, barley; whole wheat breads and pastas; and most vegetables, including potatoes and sweet potatoes – is guaranteed to have you looking and feeling great.

A bodybuilder’s diet needs all the macronutrients – not just protein. Experiment with herbs and spices to keep it interesting.
Photo of Istvan Horvath by Irvin Gelb VITAMINS
Much of the early information about vitamins comes from the research on diseases, including scurvy and beriberi. Scurvy probably killed more sailors than any enemy gun action. It was a Scottish surgeon by the name of James Lind who discovered that the disease could be prevented by citrus fruits, including limes (this is where the popular nickname for British sailors, “Limey,” came from).
While Lind knew that something in citrus fruit was helping prevent the condition, it would be over one hundred years before the first vitamins were isolated. The father of vitamin research is considered to be Casimir Funk, a Polish biochemist studying the malnutrition disease beriberi, in London. Funk found he could prevent the disease by administering a powerful compound isolated from rice. Given that the compound was an amine (organic compound containing nitrogen), and vital to life, he coined the term “vit amine” or vitamine. Later, as similar compounds were discovered that were not amines, the final “e” was dropped and the present term “vitamin” was adopted.
Vitamins can be defined as inorganic compounds that are necessary for growth, health and normal metabolism. They may act as enzymes (substances that speed up or slow down chemical reactions) or as essential components of hormones.
Vitamins can be divided into two categories: fat-soluble and water-soluble.

PRIMARY FAT-SOLUBLE VITAMINS
VITAMIN	NATURALSOURCE	FUNCTION


*
DRI
A		Liver,sweetpotatoes				Vision	900mcgD			Fish oil,eggyolk	Bonegrowth&repair			5mcgE	Sunflowerseeds,almonds		Fightsfreeradicals		15mcgK			Greenvegetables			Bloodclotting	120mcg
*DRI is Daily Recommended Intake for men 19–50. Institute of Medicine.http://www.iom.edu/Object.File/Master/21/372/0.pdf.
27 March 2008
*http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm.27 March 2008
PRIMARY WATER-SOLUBLE VITAMINS

VITAMIN
NATURAL SOURCE
FUNCTION
*
DRI
B-1
Whole grain cereals, liver
Carbohydrate metabolism
1.2 mg
B-2
Milk, nuts
Red blood cell formation
1.3 mg
B-3
Liver, whole grains
Reduces cholesterol
16 mg
B-5
Whole grains, eggs
Fights free radicals
5 mg
B-6
Liver, oatmeal
Strengthens immune system
1.3 mg
B-9
Wheat germ, greens, vegetables
Red blood cell formation
400 mg
B-12
Shellfish, liver, eggs
Carbohydrate metabolism
2.4 mcg
C
Citrus fruits, greens, vegetables
Strengthens immune system
90 mg
*DRI is Daily Recommended Intake for men 19–50. Institute of Medicine.http://www.iom.edu/Object.File/Master/21/372/0.pdf.
27 March 2008
*http://www.health.gov/dietaryguidelines/dga2005/document/html/appendixB.htm.27 March 2008
Fat-Soluble Vitamins
Fat-soluble vitamins are named as such because they dissolve in dietary fat. When excess amounts are consumed in the diet and not used right away, they are stored as body fat for later use. Of course this storage can be a double-edged sword. Some of the fat-soluble vitamins can be toxic to the body, particularly the liver, in excessive amounts. Too much vitamin D has even been linked to heart disease and kidney stones.
Water-Soluble Vitamins
Unlike fat-soluble vitamins, water-soluble vitamins cannot be stored in the body to any great extent and must be consumed in the diet on a daily basis. Under certain circumstances that are stressful on our bodies such as illness, injury, disease and intense exercise, individuals may have difficulty obtaining adequate amounts in their diet. In this case a vitamin supplement may be necessary.
MINERALS AND TRACE ELEMENTS
The terms mineral and trace element are really just different names for the same substances.
Biochemistsandnutritionistsusethetermmineralifthebodyneedsmorethan100mg(milligrams)ofaparticularelementeachday.Iflessisrequired,thetermtraceelementisused.Bothmineralsandtraceelements canbedefinedas inorganicsubstancesthatthebodyneedsforgrowth,maintenance,andrepair.Theyare alsousedfornerveconduction,heart rate regulation,andwaterconservation.Becausemineralsandtrace elements are onlyneededinverysmallamounts,deficienciesinWesternsocietyareveryrare.Possibleexceptionsinclude athletes who traininhotweather,thosesuffering from wastingdiseasesandwomen withheavymenstrualperiods.
“Inordertobuildmuscleandgainstrengthyoumusttakeinalltheneededmineralsand notjustthosethatreceivemediaattentionlikecalciumandiron.Isuspectoneofthereasons mineralsarenotaspopularasvitaminsorthemoretrendyproductsonthemarketisbecause they are relativelyinexpensive.”
– Bill Starr, regularMuscleMag Internationalcontributor
FIBER
Fiber is one of those catch-all terms, in this case used to describe plant material that can’t be digested by the body. Most fiber comes from the tougher parts of plants, including stems, roots, seeds, and leaves. The primary component of most fibrous compounds is cellulose.
Fiberpassesthrough thegastrointestinaltract mostlyundigesteduntilitreachesthelargeintestine,whereithelpstoformstoolandmaintainregularity.Dietaryfiberplaysanimportant roleinthepreventionofmanydiseases,including colon cancer. A high-fiber diethasalsobeen proventohelppeople loseweight. Sincethefiber takeslonger tomovethrough thedigestivesystem,youfeelsatisfiedlongerandthusdonotovereat.Aswell,solublefiberfillsupwithwaterandmakesyoufeelfull.
“Notonlyisitakeynutrientthatiscrucialtogoodhealth,butwhenincludedaspartofa cleanproteinandcomplexcarb-richdiet,fibercanhelpbodybuildersbothstayleanandbuild fat-freemass.”
– S.J. Wells,MuscleMag Internationalcontributor
For superior health, people should get 25 to 30 grams of fiber each day. The best sources of fiber include whole grains, vegetables, fruit, nuts, seeds and beans. This is yet another reason to avoid processed food – the fiber has been removed from most processed foods.

SALT
Saltisacompoundmadefromtwoelements,sodiumandchlorine.Saltisamixedbagwhenitcomestonutrients.Onone hand,it’svital for metabolicprocessessuchasnerveconduction,musclecontraction,andwater regulation.Onthe other hand,excessive amounts cancauseheartdiseaseandkidneyproblems.However,mostindividualswon’tneedtomakeaconsciousefforttoconsumesalt – they’llgetmorethan they needintheirdiets.Justtwo slicesofbreadsuppliesthebody’sdaily salt requirements.Ingeneral,yourgoalistotryto reduceyoursaltintake.
WATER
Inmanyrespects,waterisprobablythemost important singlenutrient.Youcouldlivefor onlyafewdaysatmostwithoutwater.Waterisamajorcomponentofeverycellandmakesupabouttwo-thirdsofthemassofthehumanbody.Itformsmostofthevolumeofhumanblood, servesasthemediumforvirtuallyallchemicalreactions,isessentialfordigestion,helps
regulate body heat and plays a major role in waste excretion.
Atypicalpersonwillloseabouttwolitersofwater everydaythroughwasteexcretionandsweating –moreifinvolvedinintenseexerciseorworkingoutdoorsinhotweather. It’s for thisreason thatwatershouldbe consumed ona regularbasis.Startwithsixtoeightglassesaday and addmorewhenneeded.During atypicalworkout,you shouldtrytosipanddrink at leastoneliter.Try taking a sipofwater after everysetofan exercise.
CHAPTER 29
Cholesterol
“Cholesterolplays a vitalroleinbodilyfunctions. Everycellinthehumanbody containsandrequirescholesterolforlife.IftheAHA(American HeartAssociation)keepsloweringthelevel consideredtobea normalblood cholesterollevel,theincidence ofheart attackswon’teven matter becauselifeitselfwillceasewithoutan adequatesupplyof essentialcholesterol.”
–Dr.MelvinAnchell,offeringhisviewsontheAHA’sstancewithregardstowhat’sconsiderednormalcholesterollevels.
Cholesterolisanotherfoodingredientthatgetsmorethanitsfairshareofbadpress.Biochemically,cholesterolisasteroid-basedmoleculerelatedtofat. Despite whatyousometimeshear,cholesterolisneededinsmallamountsforgoodhealth.Itisamajorstructuralcomponentofmanybodytissues,includingthecardiovascularandnervoussystems.It’salsousedinthesynthesisofmanyofthesexandadrenal hormones,aswellas somedigestiveenzymes.
There are two primary forms of cholesterol: high-density lipoprotein (HDL) and low-density
lipoprotein (LDL). From a health point of view, your goal is to keep HDL levels high and LDL levels low. LDLs tend to be sticky in texture and attach more easily to arterial walls, causing blockages. If the blocked arteries happen to be located in the heart, the end result could be a heart attack. Blocked arteries in limbs can lead to cell death, gangrene, and eventually amputation. Evolution has decided that HDLs should be used to combat the destructive LDLs. HDLs attach to and carry away LDLs before they have a chance to build up on arterial walls. HDLs also carry extra cholesterol to the liver, where it is converted to bile salts and excreted. Most readers are probably aware of the risk factors that negatively impact cholesterol. While you have little control over genetics, such lifestyle factors as smoking, drinking, nutrition, and exercise can be controlled. Quit smoking (or never start), reduce your alcohol consumption, cut down on saturated and trans fat, and start exercising – including cardio (hopefully you’re already way ahead on this one!).
CHOLESTEROL BLOOD TESTS
Even if you’re following this advice it’s a good idea to have regular blood tests performed
to check your cholesterol levels. Now you probably think that a blood test for cholesterol would simply tell you how much cholesterol is in your body. Well it does, but doctors actually use several measurements to deduce your risk of developing cardiovascular disease.
The three measurements are: LDL cholesterol
HDL cholesterol Total cholesterol

The first thing I should tell you is that total cholesterol doesn’t simply mean LDL cholesterol plus HDL cholesterol. There are additional types of cholesterol, but I really don’t need to discuss them here.
Cholesterol is measured as milligrams of cholesterol per deciliter of blood. Medical types have abbreviated it as mg/dL. In some cases only your total cholesterol will be measured, other times you will get results for all three. With regards to total cholesterol, here is a general guide:
Lessthan200mg/dL	Optimal
200–239mg/dL	Borderlinehigh
240mg/dLandabove	Toohigh
The values for HDL cholesterol are as follows:
Lessthan40mg/dL	Toolow
Morethan40mg/dL	Desirable
Above60mg/dL	Optimal
If you are 20 years or older and have no signs of heart disease, the values for LDL cholesterol are as follows:
Lessthan100mg/dL	Optimal
100–129mg/dL	Nearoptimal
130–159mg/dL	Borderlinehigh
160–189mg/dL	High
190mg/dLandabove	Extremelyhigh
Your doctor may give you these cholesterol values as a ratio of total cholesterol to HDL cholesterol. This is calculated by dividing your total cholesterol by your HDL cholesterol. According to the American Heart Association (AHA), the ratio should be below 5:1. A ratio of 3.5:1 is considered optimal.
So, you should not simply keep track of your cholesterol levels, but you should also do everything in your power to keep your LDL levels low and HDL levels high.
FOODS TO HELP LOWER CHOLESTEROL
Most of us probably realize that fried foods, ice cream, and fatty red meats raise cholesterol levels. Well here’s some great news. There are actually foods you can add to your diet to reduce your cholesterol levels. Researchers have discovered that some foods, particularly deep sea fish, oatmeal, walnuts, and foods high in plant sterols, can help regulate your cholesterol. Research has also revealed that a diet combining some of these foods may be just
as effective at reducing cholesterol as cholesterol-lowering drugs (particularly LDL or “bad” cholesterol).
In no particular order, here are some superfoods that will help keep your arteries cholesterol free for decades to come!
OatmealandOtherFibrousFoodsBesidestastinggreatandbeingastaplebreakfast food,oatmealisloadedwithsoluble fiber. Soluble fiberhasbeenshownto reduceLDL,the“bad”cholesterol.Soluble fiberisalsofoundthefolowingfoods:brusselssprouts,pears,applesand prunes.
Some fibers – especially the gel-like soluble fiber – binds bile (which also contains cholesterol) and free cholesterol so the body can excrete it faster, thereby reducing its absorption in the intestines. You don’t need to eat whopping amounts either – just five to ten grams of soluble fiber a day decreases your LDL cholesterol by about 5 percent. One cup of cooked oatmeal provides you with a solid 4 grams of fiber.

Soy Protein
Don’t worry guys, soy protein won’t make you grow breasts, but it just may keep you from
developingheartdisease.Thecholesterol-reducingabilitiesofsoyprotein was confirmed whentheFDAapprovedthehealthclaimforsoy’scapabilityto reducetheriskofheartdisease.For optimum effect,it isrecommendedthatyouconsumeat leastfour servingsofabout6to6.5gramsofsoyproteinperday,totaling25to26grams.SincethehealthbenefitsclaimsandFDAendorsement,manysupplementmanufacturershaveintroducedsoydrinksandprotein bars containing10to20gramsofsoyprotein.
Nuts
For years nuts have had a bad reputation because they are high in fat. However, most nuts, especially almonds and walnuts, have high amounts of monounsaturated or polyunsaturated fats – the “good” fats. These fats actually help to lower cholesterol levels. Researchers at Loma Linda University discovered that a diet fortified with pecans not only lowered total and LDL cholesterol significantly, but also helped keep levels of HDL high. Other studies, such as those studying Mediterranean-style diets high in walnuts, also demonstrated the cholesterol- lowering abilities of nuts. The evidence is in, so don’t be afraid to go nuts on a regular basis!
Fruits and Vegetables
While some of the foods on this list may surprise you, most readers are probably aware of the numerous health benefits of fruits and vegetables. Fresh fruits and vegetables such as apples, pears, citrus fruit, berries, green leafy vegetables and yams are high in soluble fiber and pectin. Both have shown to be beneficial in reducing cholesterol levels. Try to have at least five servings a day for the full benefits.
Flaxseed Oil
Flaxseed oil is high in alpha-linolenic acid (a polyunsaturated fat), which has been proven to lower cholesterol. Studies show that flaxseed helps lower total and LDL cholesterol levels. Other research has revealed that another ingredient in flaxseed, omega-3 fatty acid, may also help lower blood triglyceride levels and blood pressure. It may also keep blood platelets from becoming sticky and adhering to arterial walls. So if you’re already using flaxseed and/or flaxseed oil, keep doing so. If not, head to the supplement store right now. Make sure to buy whole seeds, then grind it at home and keep it in the fridge to avoid rancidity.
Olive Oil
There are centuries of evidence showing that people who follow Mediterranean diets have a low occurrence of heart attacks. One of the reasons is the high amounts of olive oil in such diets. Olive oil contains large amounts of monounsaturated fats and studies have shown that it can lower both LDL and total blood cholesterol levels. There is also evidence to suggest that olive oil reduces the clotting ability of blood; not to the point that it’s dangerous, but to the extent that it helps prevent buildup on the arterial walls. So even if you can’t afford that trip to Italy or Spain, place a bottle of olive oil on your kitchen table.
Fish
Studies from the 1970s showed that the Greenland Inuit had lower rates of heart disease than any other ethnic group living in the area. After analyzing the data, the researchers came to the conclusion that the diet of the Inuit – specifically fish, seal and whale meat – was the
cause. Fish oil and sea mammals contain high amounts of omega-3 polyunsaturated fatty acids that make the blood more slippery and less likely to clot. Omega-3 fatty acids also seem to lower total and LDL cholesterol levels. The best sources of fish are salmon, herring, trout and sardines.

CHAPTER 30
Digestion
“Learn to chew and spend more time masticating your food. You cannot expect to zoom through a 30-minute meal in just eight minutes! Body processes cannot be rushed.”
– Editorial inMuscleMag International
Bodybuildersareoftenknowledgeableaboutcarbohydrates,fatsandproteins,butthey should also understand what happens to food after it has entered their digestive system. Because the vast majority of foods are too large to be absorbed across the plasma membranes of the cells, the food must be broken down first, both chemically and mechanically. This process is called digestion.
What follows is a very technical discussion of digestion and metabolism. Outside of a
biology or medical textbook one would not normally encounter such detail. My logic for adopting this approach was to ensure that you, the bodybuilder, would be fully informed as to how your digestive system works. Understanding this process empowers you to make better decisions regarding diet and the use, or nonuse, of supplements.
Mechanical digestion consists of various movements that aid chemical digestion. Food must be broken down by the teeth before it can be swallowed. The smooth muscles of the stomach and small intestine then churn the food so it is thoroughly mixed with the enzymes that catalyze the reactions.
Chemical digestion is a series of catabolic (decomposition) reactions that break down the large carbohydrate, lipid and protein molecules of food into smaller molecules. These products of digestion are small enough to pass through the walls of the digestive organs, into the blood and lymph capillaries, and finally into the body’s cells.
The digestive system is divided into two main sections: the gastrointestinal tract (GI), also referred to as the alimentary canal, and the accessory organs. The GI is made up of the mouth, pharynx, esophagus, stomach, small intestine and large intestine. The GI tract holds the food from the time it is eaten until it is prepared for excretion. Muscular contractions in the walls of the GI tract break down the food physically by churning it. Secretions produced by cells along the GI tract break down the food chemically.
The accessory organs include the teeth, tongue, salivary glands, liver, gallbladder, pancreas and appendix. Teeth aid in the physical breakdown of food. With the exception of the
tongue, the accessory organs lie outside the GI tract, and produce or store secretions that aid the chemical breakdown of food. These secretions are released into the tract through ducts.
DIGESTION – BY LOCATION
The Mouth
For the most part digestion in the mouth is done by the salivary glands, teeth and tongue.
The salivary glands produce most of the saliva, with the buccal glands of the mucus membranes that line the mouth producing the remainder. Saliva is a fluid continuously secreted by glands in or near the mouth. Saliva is secreted to keep the mucous membranes of the mouth moist. When food enters the mouth, secretion increases so saliva can lubricate, dissolve and chemically break down the food. Through chewing, the teeth tear the food apart and mix it with saliva. Saliva is 99.5 percent water and 0.5 percent solutes. These include salts (chlorides, bicarbonates, and phosphates of sodium and potassium); mucin; the bacteriolytic enzyme lysozyme; and the digestive enzyme amylase.
Thewaterinsaliva provides a medium fordissolvingfoodssotheycanbetastedandsodigestivereactions canbecarriedout.Thechloridesinthesaliva activatetheamylase.The bicarbonatesandphosphatesbuffer chemicalsthat enterthemouthandkeepthesaliva at a slightlyacidicpHof6.35to6.85.Mucinisaproteinthatformsmucuswhendissolvedinwater.Mucuslubricatesthefoodsoitcanbeeasilyturnedinthemouth,formedintoaball,orbolus,andswallowed.Theenzyme lysozymedestroysbacteria,thereby protectingthemucusmembranefrom infectionandtheteethfromdecay.Theenzyme salivary amylase initiatesthebreakdownofpolysaccharides(carbohydrates);thisistheonlychemicaldigestionthatoccursinthemouth.Thefunctionofsalivaryamylaseistobreakthechemicalbondsbetweensomeofthemonosaccharidesthatmakeupthepolysaccharidescalleddextrins.Intimetheenzymecan furtherbreakdownthedextrinsintodisaccharidemaltose,butthefoodisusuallyswallowedsoquicklythatonly 3to5percentofthedextrins are broken downinthemouth.Thesalivary amylasecontinuestoactonthepolysaccharidesinthestomachforanother15to30minutes untilstomachacids inactivatetheenzyme.

Before we go any further, consider what you’ve just read. When bodybuilding contests became popular decades ago, judges used to inspect the contestants’ teeth! Perhaps it wasn’t such a silly concept after all. What’s the point of buying expensive foods and supplements if you can’t digest them properly? Just as an army marches on its stomach, the most important muscles in bodybuilding are found in the digestive tract. Before you work them out, see your dentist.
After being chewed, food is swallowed (deglutition) and travels down the esophagus (a muscular, collapsible tube located behind the trachea). The food is pushed down by muscular contractions in a process called peristalsis. It then passes through the inferior part of the esophagus, called the gastroesophageal sphincter (a sphincter is an opening that has a thick circle of muscle around it), into the stomach.
The Stomach
A few minutes after food enters the stomach, peristaltic movements ripple across the
stomach every 15 to 25 seconds except for in a part of the stomach called the fundus, which acts as a storage area. Here foods may sit for an hour or more with only salivary digestion continuing. In the rest of the stomach the movements, or mixing waves, churn the food with the gastric secretions, producing a thin liquid called chyme.
The main chemical activity of the stomach is to begin the breakdown of proteins. This is accomplished by the gastric juice, which is made up by the enzymes pepsin and rennin, and hydrochloric acid (HCI). Pepsin breaks certain peptide bonds between the amino acids that make up proteins. Hence a protein chain of many amino acids is broken down into fragments of amino acids. Long fragments are called proteoses and short fragments are called peptones.
Rennin helps solidify casein, a milk protein. Thus it can be held in the stomach long enough for pepsin to break it down. Pepsin is most effective in the acidic environment of the stomach (pH of 1). The HCI in the gastric juice ensures an acidic medium.
Alessimportantenzymeisgastriclipase.Thisenzymebreaksdownthebutterfatmoleculesinmilk.BecausethisenzymeworksbestatapHof5to6,adultsrelyonanenzymeinthesmallintestine todigestfats.
The stomach releases its contents into the duodenum two to six hours after ingestion.
Food rich in carbohydrates leaves the stomach in a short period of time. Protein-rich foods are slower, and fatty foods are the slowest of all to be emptied out. The stomach is impermeable to the passage of most materials into the blood (with the exception of some water, salts, certain drugs and alcohol), so most substances are not absorbed until they reach the small intestine.
The Small Intestine
Chemical digestion in the small intestine depends not only on its own secretions but also on the activities of three organs outside the GI tract: the liver, gallbladder and pancreas.
Carbohydrates in the form of dextrins are reduced to disaccharide maltose by the enzyme pancreatic amylase. Two other disaccharides, sucrose and lactose, are also reduced. The enzyme sucrase splits sucrose into a molecule of fructose and a molecule of glucose. Lactose is reduced to a molecule of glucose and a molecule of galactose by the enzyme lactase. And the enzyme maltase splits maltose into two molecules of glucose.
Proteins that may have escaped reduction in the stomach are dealt with in the small intestine. The pancreatic enzymes trypsin and chymotrypsin digest intact proteins into proteoses and peptones, and break them into dipeptides (containing only two amino acids), and divide some of the dipeptides into single amino acids. The enzyme carboxypeptidase reduces whole or partly digested proteins to amino acids. Any remaining dipeptides are reduced to single amino acids by a group of enzymes given the collective name erepsin.
Fats are digested in the small intestine. Bile salts break down the globules of fat into droplets (emulsification) so the fat-splitting enzyme can attack the fat molecules. Then the enzyme pancreatic lipase hydrolyzes each fat molecule into fatty acids, glycerol and glycerides.
Mechanical digestion consists of three distinct peristaltic movements, which serve to mix the chyme with the digestive juices and move the entire mixture further down the GI tract.
The products of digestion are now ready for absorption. The monosaccharides and amino acids are absorbed into the blood capillaries of the villi and transported via the bloodstream to
the liver. Fatty acids, glycerol and glycerides are surrounded by bile salts to form water-soluble particles called micelles, which are then absorbed into the intestinal epithelial cells. The fat molecules are resynthesized. These molecules, together with small amounts of cholesterol and phospholipids, are organized into protein-coated fat droplets called chylomicrons. The protein coat prevents the chylomicrons from sticking to each other and to the walls of the lymphatic and circulatory system. Transported by these two systems, the chylomicrons reach the liver.
The Large Intestine
Digestion is almost complete by the time the chyme reaches the large intestine. Bacterial action results in the synthesis of vitamin K and some of the B vitamins. Any remaining proteins and amino acids are broken down by bacteria into simpler substances: fatty acids, hydrogen sulfide, skatole and indole. Together with intestinal water, some of it is absorbed. What is left is passed out of the body.
METABOLISM
Growthisan adaptively regulatedprocessinwhichanabolismpredominatesovercatabolism.Forbodybuildingthismeansthebuildingupofproteinintothepermanentmuscle massofthebodybuilder.ThepassingofdigestiveproductsfromtheGItracttothecirculatoryandlymphaticsystemsmakestheseproductsavailabletobeincorporated intothelivingtissuesofthebody.Buttheseproductswillalsobeusedfor maintenance,storedasenergyreserves,orburnedoffimmediatelytosatisfypresentenergydemands.Asimplemealinitiates a complexsequenceofeventsthatareallcompounded bythebody’s needtomaintainan internal balance, calledhomeostasis.Lifedependsonthecompositionofbodyfluids remaining,withinverynarrowboundaries.Thefloodoflymphandbloodwiththeproductsofdigestionprovescountertothis principle.Thusthebodyuseshormonessuchas insulinandhuman growth hormone(HGH)to restorenormalcy.
The point here is that just because you consume a high-quality supplement does not mean you will see a corresponding increase in muscle mass. The body has its own agenda. Those multivitamins and carbohydrates will have their fates decided at the cellular level. The only certainty is that we can artificially shift the odds in favor of greater muscle mass by consuming high-quality foods and supplements while creating a metabolic demand through heavy exercise.
Metabolism of Fat
The metabolism of fat is controlled partly by hormones from the pituitary and adrenal glands, and partly by sex hormones. Any severe disturbance of liver function results in the almost complete absence of fat from the usual adipose tissues. This indicates that the fat must be acted upon in some way by the liver before it can be stored or metabolized.
Gluconeogenesis
Current research has demonstrated that in addition to carbohydrates and fats, amino acids can contribute to energy metabolism. During periods of exercise, hormones called glucocorticoids are released from the adrenal glands located on top of the kidneys. These hormones cause the body to remove amino acids from muscle tissue.
Glucocorticoids work with other hormones in promoting normal metabolism. Their role is to
make sure enough energy is provided. They increase the rate at which amino acids are removed from cells and transported to the liver. These amino acids may be synthesized into new proteins, such as the enzymes needed for metabolic reactions. If the body’s reserves of glycogen or fat are low, the liver may convert amino acids to glucose. This process is called gluconeogenesis.

Photo of Leo Ingram by Paul Buceta
CHAPTER 31
Nutrition 201
“Your daily nutrition will dictate the extent of your muscle growth. Everything you eat and drink affects your body. The most important thing to remember is that food is your friend. Be sure you’re eating six meals a day. Each meal should be high in protein, high in complex carbs and low in fat.”
–EditorsofMuscleMagInternational,outliningtheimportanceofgoodnutritiontobodybuildingsuccess.
You’dbeamazedatthenumberofpeoplewhohavenoideahowtobuyandprepare
food. Nutrition is very important for both bodybuilding and health purposes. Moreover, there’s nothing like a well-prepared, great-tasting and nutritious meal – especially after a tough workout.
OUTFITTING YOUR KITCHEN
In many respects, your kitchen is like the gym – it contains a lot of equipment for building things. At the gym, it’s your muscles being built, but in the kitchen you are creating meals to support your muscles. If you are serious about bodybuilding, you’ll need certain helpful appliances to outfit your kitchen. These include a fridge, freezer, stove (or hotplate and small toaster oven), blender (or food processor), and microwave oven.
The fridge and freezer are your two primary storage appliances. Short-term items will be stored in the fridge, and the long-term items should be placed in the freezer. Don’t just randomly toss things in the fridge and freezer. Organize it like a filing cabinet. Divide your fridge and freezer into sections and group the foods into categories such as meats, fish, breads, vegetables and fruits. If you’re using plastic containers, label each so you don’t need to go opening and closing them every time you’re looking for a particular food item.
in freezer-safe containers and put them away before you sit down to eat.
Thiswillsaveyoutimeandminimizetheriskofcontaminationduetoincreasedairexposure.
Here are some other tips:

Remove as much air as possible when you place food in freezer bags. Trapped air absorbs flavor from food, and also contains moisture that will form frost that can destroy flavor and transfer odors to other foods.
Try to seal freezer bags and containers as airtight as possible. This prevents moisture from leaking in and out. You can also use freezer tape to keep the bags/containers even more secure.
Try not to over pack your freezer. Having space around food allows for a more even freezing.
While heat will usually kill germs, extreme cold may not. It may just put them in hibernation. Therefore, always wash your hands thoroughly before and after handling food that is to be frozen.
Don’t use metal to wrap acidic foods, as the acid could leech metal into the food.
Some metals are toxic to humans even in low concentrations.
Date and label all containers. This way you know what it is and more importantly, how old it is. Chomping down into a piece of meat or fish dating from the Reagan administration is not a good idea! Even in a deep freeze most foods are only good for three months to one year.
Here’s a rough guide for some common foods:
FOOD	TIMEINFREEZER
Stews	6months
Meatandpoultry	3to6months
Soups	6months
Fish	3to6months
Sandwiches	1to2months
Vegetables	3to6months
THE MICROWAVE OVEN
Inmanyrespects,themicrowaveisyourbestfriend.You’lluseittoheatyourfood.Notice Isaidheatandnotcook.Yesyoucancookwithamicrowave,butcookingwithaconventionalovenisalmost foolproof. Microwave cookingneedstobemuchmoreprecise. A fewextraminutesina regularovenwillprobablynotmakemuch differencetoyourfooditem,butitcould ruinthefoodentirelyina microwave.
Microwave ovens work by converting electrical energy into microwave energy that is directed at the food. Water molecules in the food absorb this energy and then begin to vibrate
– up to 2.45 billion vibrations per second! Such high vibrations cause a lot of friction inside of the food and this leads to heat. This heat then cooks the food. That’s why they say
microwaves cook food from the inside out.
There aredosand don’tswithregardstowhatyoucanputinthemicrowave.Thebestcontainerstouseareglassandceramic.Manyplastics leachdangerouschemicals whenheated,somakesureplasticcontainersays“microwavesafe”beforeusing—or evenbetter,avoidplasticaltogether.Undernocircumstancesshouldyouplacemetalormetalwrapinyourmicrowave.Theendresultwillbeanelectricalstorminyourkitchen!Youshouldevenchecktomakesurethatyourglasswareismicrowave-friendly.Mostmanufacturersplacewarningprintonthebottomsayingiftheirproductiscompatibleornot.
Also, don’t put airtight containers or bags in the microwave. As the food heats up it will increase the air pressure inside the bag or container. If this pressure is not released slowly, it will build up and the bag or container will explode. At the very least, you’ll have a mess to clean up, but you might also have a destroyed kitchen on your hands. I should also add that some foods may act like airtight containers. The biggest culprits are eggs, which have been known to exhibit grenade-like properties when cooked in microwaves. The worst thing about eggs is that they might explode after you remove them from the microwave, causing eye injuries or severe burns. While a black eye from a fistfight may be a badge of honor, being taken out by an egg is just downright embarrassing.
Makesureifyou’reheatingupfoodinaplateorbowltocoverlightlywithanotherplate. Thisallows airtoescape,butpreventsfoodexplodingallovertheinsideofyourmicrowave. Thisisespecially important whenheatingupfoodcontainingbeansorpeas.
Consult your microwave oven’s manual for precise heat times and power settings for different foods. It will give you recommendations as to what power setting to use for each type of food and how long to warm it.
TO COOK OR NOT TO COOK?
While most bodybuilding magazines are a treasure trove of nutrition articles, occasionally an article will creep in that is just out to lunch (no pun intended)! For example, some articles actually promote the benefits of eating raw meat or fish. Yes it’s true that cooking will reduce the nutritional content of meat and fish by some degree. But cooking does more than just make meat and fish more palatable – it also kills the germs. Perhaps the single biggest advancement in preventative medicine was the discovery of fire because it made eating meat safe. The occasional meal of sushi in a respectable restaurant is probably relatively safe, but if you get into a habit of eating raw meat (and this includes eggs), sooner or later you’ll develop a case of salmonella poisoning, contract a tapeworm, or suffer the consequences of some new, undetected virus. Besides, contrary to popular belief, raw eggs have considerably less bioavailable protein. In fact, a raw egg has a BV of only 51, whereas a cooked egg has a BV of 91.
Although I strongly urge you to cook all your meat and fish, most raw vegetables are fine. There are very few bacteria and other germs in plant foods that are harmful to humans. This means that you can eat them raw. It’s still a good idea to give everything a good wash before eating it, but there’s no need to leech most of the nutrients out by boiling vegetables in hot water. If you have a hard time digesting vegetables or simply prefer them to have a softer
texture,simplysteamthem.Doingsopreservesmostofthenutrientswhilestillmaintainingtaste.Roastedveggiesaregreat,too.

If the idea of whole vegetables and fruits is still distasteful to you, try cutting them into medium-sized chunks and tossing them into a blender. There are endless amounts of delicious shake recipes that can be made with fruits and vegetables. Later in the chapter on supplements, I’ll give you some recipes.
COOKING OILS
Quick question: what do you think is the best oil to use for cooking? Is it olive, canola or soybean? Or is it corn, peanut or sunflower? How about just plain ol’ butter? While personal taste plays a major role, there are a few points that need to be considered.
Cooking
The first thing to understand is that cooking at high temperatures can damage oils.
Ironically, the more omega-3 fatty acids in the oil, the less suitable it is for cooking. The heat not only breaks down the fatty acids, it also converts them into harmful substances. This is why hydrogenated oils are often used for cooking. Since they have already been “damaged” by previous chemical processing, they are less likely to be further damaged by heat. Oils that are high in saturated fats or monounsaturates (peanut and olive) are usually the most stable when heated.
To preserve the health benefits and the flavor of unrefined oils, try the “wet-sauté” technique practiced by gourmet chefs around the world. Add about a quarter-cup of water to a frying pan and heat to just below boiling point. Then add the food and cook it for a few
minutes before adding the oil. Wet-sautéing shortens the time the oil is in contact with the hot pan, allowing you to use more flavorful oils. Stirring frequently helps, too. Never heat oils to the smoking point, because this damages their fatty acid content and destroys their taste.
Storing
Ifyoubuyyouroilinlargequantities,storeit indarkbottles.Clearplasticorglass bottleseasilyallowlighttopenetratetheoil.Achemicalprocesscalledoxidizing,similartorustingonmetals,thenoccurs.Iftheoilcomesinaclearbottle,eithertransferittoadarkbottleorwrapitwithadarkcovering.Also,trytokeepthelidontightlybetweenusesbecausecontactwithairwillalsoaffectthequalityoftheoil.It’sbettertobuyoilinsmallquantities.Althoughthismaybeslightlymoreexpensive,itwillensurethatyou’lluseitbeforeitspoils.Youshouldalsostoreoilinacool,darkplace.Mostcookingoilsspoilwhenexposedtowarmtemperatures,sotheyneedtoberefrigeratedifyouarenotgoingtousethemrightaway.Thenotableexceptiontothisisoliveoil,whichneednotberefrigeratedbecauseit ishighinbotholeic acidandantioxidants, whichslowthespoilingprocess.
Organic?
If you can afford it, paying extra for organic oils is definitely worthwhile. Many oils come from plants that are heavily sprayed with herbicides and pesticides. As most herbicides and pesticides are fat-soluble, the chemicals concentrate in the oil portion of the plant. One of the safest oils is extra virgin oil, which is not refined or deodorized, and may even be organically grown.
Labeling woes
The already negligent food-labeling laws are especially careless when it comes to oils.
Avoid any oil simply labeled “vegetable oil.” You have every right to know which vegetables they are talking about. The same warning goes for “all-purpose” vegetable oils. Chances are that the manufacturer simply added inexpensive, highly processed oils such as cottonseed oil to top up the bottle. You should also be aware that most labels do not list the types of fatty acids the oil contains (i.e. the amounts of omega-3 and omega-6). The label should state whether the oil was chemically extracted or mechanically pressed. Obviously you should look for mechanically extracted oils, but as this method is usually more expensive to produce, most manufacturers opt for the chemical process. If the oil is pressed, the label will say it, so if it doesn’t, assume the worst.
The best?
Now that you have a basic understanding of cooking oils, the next step is to choose one.
As I said earlier, personal preference will play a role in regards to taste. Unless you have a specific medical issue, you can’t go wrong with any of the following choices: peanut oil, high oleic sunflower oil, high oleic safflower oil, sesame oil and olive oil.
Here are a few simple suggestions when it comes to buying and using cooking oils:

As all oils have about 120 calories per tablespoon (no matter whether they’re “good” or “bad”), use as little as possible. Oil is a fat, and at 9 calories per gram it does contribute to obesity.
Oils high in monounsaturated fats such as olive and canola may actually benefit your heart and arteries. If you have heart disease in your family or have it yourself, choose these oils first.
If you’re looking for that extra pinch of flavor, select a stronger-flavored oil such as sesame or walnut. However, use these flavored oils in salad dressings instead of cooking, or add them just at the last moment of cooking because most do not tolerate heat well.
CHAPTER 32
Nutrition 301
“Stick to the aisles around the perimeter of the grocery store.
That’s where you’ll find healthy produce and fresh meats. The inside aisles are where you’ll find the prepared, prepackaged foods that destroy your clean-eating ambitions.”
– Tosca Reno, nutrition expert and author of TheEat-Clean Dietseries
Beforelookingathowtobuyandstorevariousfoods,let’sspendafewmomentsonhygiene. If asked what the dirtiest room in their house or apartment is, most people would say the bathroom. But they’d be wrong. The dirtiest place by far is the kitchen. All those microscopic (and not so microscopic) particles of food serve as a perfect breeding ground for bacteria. Yet it’s amazing how people who are experts on nutrition pay little or no attention to cleanliness during food preparation. A bad case of food poisoning can easily put you on your squat-enlarged glutes for a few days. Here are a few tips to avoid becoming ill:
Scrub your sink with a mixture of hot water, vinegar and baking soda each day, or even bleach if you are so inclined.
Regularly wipe down your countertops, stovetops and table, preferably with vinegar.
Have a supply of cloths or rags around and wash them often.
Before using a sponge or cloth that’s been sitting around, throw it in the microwave for 60 seconds. That kills the bacteria.
Keep separate cutting boards for meat, bread and vegetables, and wash them thoroughly after every use – especially the one for meat.
Clean your fridge at least once a week.
If you’re in doubt as to how long something’s been in the fridge, chuck it out.
Better safe than sorry. Keep a little masking tape on hand and write the date on everything you keep in the fridge to help out with storage length.
Avoid putting the mail or newspapers on the table or countertop. Just think about how many people handled those items.
When freezing food, seal it in an airtight container and label with the date. Always wash your hands thoroughly before and after handling food.
VEGETABLES
Ifyouhaven’tdonesoalready,graduallymodifyyourdietsovegetables(andfruits)makeupabout70to80percentofit, volume-wise. Vegetables areoneofnature’s perfectfoods,being cholesterol-and fat-free(notcountingnuts),andhighincomplexcarbohydrates,mineralsandvitamins.While“meatandpotatoes”mayhelpyougainmusclemass,thislimiteddiet won’t keepyouhealthy.
Buying Fresh Vegetables
You maythinkit’sonlyamatteroffillingyourbasketwithrandomvegetables,butunfortunatelyitisn’tthateasy!Herearesomedosanddon’tsofvegetableselection:
Do your best to buy only ripe fresh vegetables. Unlike fruits, vegetables won’t ripen in storage. The taste will be poor and the nutritional value will be inferior if veggies are not ripe.
Avoid bruised and damaged vegetables. Most will be lacking in nutrients and won’t keep as long.
Try to buy vegetables that have deep green, red, yellow and orange colors – even purple! A rainbow of veggies each day ensures that you are getting an array of vitamins and minerals, including antioxidants.
Vegetablesshouldbefirm,notsoftandmushy.Ifthey’remushynow,whatwillthey belikeafter cookingandstorage?
Trytoavoidvegetablesthatarebeginningtosprout.Inmanycasesthesprouting sectionscontainpoisonouschemicals.
Buy dried vegetables (legumes)
Buy in bulk, as the price is much cheaper.
Always inspect for insect holes and other pest-related damage.
Trytobuylegumesinuniformsize,asdifferent-sizedlegumeshavedifferent cookingtimes.
Storing Vegetables

Don’t keep potatoes in the refrigerator. The cool temperature can actually convert potato starch into sugar. Not only will the taste change, but the color will darken as well.
Never store potatoes and onions together because the onions will cause the potatoes to sprout faster. Conversely, the onions will absorb moisture from the potatoes and become moldy. The only time to combine these two vegetables is when cooking.
Store potatoes in paper bags, as this allows for air circulation and prevents the light from turning the potatoes green. Store the onions in a loose net, as this allows for air circulation.
Wash all flower and stemmed vegetables (e.g. broccoli) as soon as you bring them
home from the store, and then put them in non-airtight plastic bags and refrigerate. This helps keep them fresh and crisp.
Try to consume most vegetables within a week of purchase, and potatoes and onions within three weeks.

Clean food preparation is just as important as clean eating.

Fruits and vegetables offer numerous health benefits. If raw veggies aren’t your thing, experiment with various cooking methods to suit your tastes.
Photo of Larry Vinette by Paul Buceta
Storing Dried Vegetables
It’s best to transfer these legumes to ceramic or glass containers such as mason jars, and then store them in a cool, dry place – a cupboard should be fine. This helps keep the contents fresh and safe from insects.
Cooking Vegetables
Many people don’t like eating vegetables because they are bland and squishy. But this is only if they are cooked incorrectly.
Ironically, the most common cooking technique is also the worst. Boiling vegetables and then pouring the water down the drain leaves behind a soft blob of pulp that may contain less than 10 percent of its original nutrients. If you must boil vegetables, do so for only a few minutes to soften them slightly. Don’t put your vegetables on at the same time as your meat because animal products need far longer cooking times. When your meat or poultry is about 5 minutes from cooked, add your vegetables to boiling water.
A superior way to cook vegetables is to steam them. This preserves most of the nutrients and crispness. But they can still be pretty bland. Here are some other ways to cook vegetables that will soon have you loving the taste:

Grilling RoastingStir-frying
Addingsautéed onions, garlicandspicesAddingthemtosoups, stewsandcurries

One of my favorite vegetables is fresh spinach wilted in a pan with a spoonful of chopped garlic, a sprinkling of sea salt and a half lemon squeezed in.
BUYING AND STORING FRUITS
Giventheir importancetothehuman diet,it’snotsurprisingthatfruits canbepurchasedfresh,frozen,cannedordried.Thequalityoffreshfruitsdependsonhowmatureandripetheyare. There is, however, a distinctionbetweenthetwo terms.Maturemeans afruithasreached itsfullsize.Ripefruitisreadytoeat.Mostfruitsarepickedwhenmaturebutnotripe.Theyarethenallowedtoripenintransitoratthesupermarket (forexample,greenbananasturn yellow after a fewdaysonstoreshelves).Immaturefruitissmallerthannormal,poorincolorandusuallytoughtoeat.Asthey’llneverripenproperly,Isuggestsavingyourmoney.
Citrusfruitsandgrapesaretwoofthefewfruitsthatarepickedaftertheyripen.Whileyoumayseegreenoranges onstore shelves,don’tworry. A combinationofwarmweatherandbrightstorelightshasbroughtsomeofthechlorophyllbacktotheorangeskin.Thisprocessiscalled regreeningandtheorangesarejustas freshandripe as their orange-coloredneighbors.
Every now and then you’ll see a sale on overripe or damaged fruit. While the price may be right, the taste is usually off, the texture is lacking (soft and mushy) and the nutrient value is decreased. Unless you’re buying for cooking purposes and can use the fruit immediately, you won’t save any money because you’ll end up simply throwing it out.
Buying Fresh Fruit

Squeeze the fruit gently. It should give slightly, indicating ripeness, but should not be too soft or mushy.
Try to select fruit that is firm and plump. Avoid any fruit that is overly soft, hard or dried out.
Lookforfruitwiththecorrectshape.Deformed-lookingfruitsoftenhavean“off”taste.
Fruit that is heavy for its size is usually full of juice.
Ripe fruit should have a sweet, distinct smell, especially tropical fruits such as mangoes. If the fruit doesn’t smell right, avoid it.



StoringFreshFruit
Photo by Jason Mathas

Try to consume all fresh fruit within one week.
Most fruits with skins (i.e. mango, banana, orange, apple) will store fine at room temperature for a few days. Keep them in the refrigerator if you think they won’t be eaten within four or five days, and yes, that includes bananas! While banana skin can turn black in the fridge, the fruit inside is fine.
Unripe fruit can be ripened at room temperature by placing it inside a brown paper bag.
Most berries and cherries don’t last long, so keep weeding out the spoiled ones and keep them refrigerated in an airtight container.
Fruit that is cut should be sprinkled with lemon juice, wrapped in plastic and placed
in an airtight container.
When bananas are ripe they have a balance of starch and sugar, but when overripe the starches convert to sugars, so be careful not to eat too many.
Wash all fruit as soon as you arrive home. While some fruit is picked by machine, much of what you buy has been hand-picked in third-world countries – and this means not only dirt, but also fungicides, herbicides and pesticides, some of which are not even allowed in this country anymore. Washing also helps flush out insect remains, including dead insects and egg sacks.
Don’t neglectthelessfamiliarfruit. Whilethebig three –oranges,apples, andbananas– arenutritious,someofthelesser-known fruits areevenmoreso.Andyouwillexperiencesomeuniqueflavorsandtextures.TrylycheeandmangosteenfromtheFarEast,kiwifromNewZealand,andofcourse,mangoesandpapayafromthetropics.Wantanamazingtastewithcolortomatch? Try a dragon-fruit. Expensive,butdelicious.
Frozen Fruit
Frozen fruit is a good alternative to fresh fruit, but keep in mind that not all fruits freeze well. When water freezes it expands and often ruptures the cell walls that give the fruit form and structure. Thus, when you thaw it out you’re often left with mush. Try serving your frozen fruit chilled to help it keep some of its form, or use it in smoothies. Thawed berries are great to add to your morning oatmeal or for cooking, as well. When buying frozen fruit:
Make sure the package is frozen solid.
Don’t buy it if the package has a buildup of ice. This could mean that it was frozen, thawed and refrozen.
Don’t buy the fruit if the package has any openings or is damaged.
Iffreezingyourownfruit,remembertouseairtightcontainers,trytogetasmuchairoutaspossible, andlabeland dateit. A great waytofreezeyourownfruit(andvegetables)istocutitintosmallpiecesorusesmallfruitssuchasberries,putitintoa Ziplocbag,closethebag aroundastraw and thensuckout theair.Close completelytheinstantyoubringout thestraw.
Canned Fruit
Always buy fresh or frozen before canned, but sometimes this is not possible. If buying canned fruit, look for fruit packed in water or its own juices. Avoid anything with added sugar. Tinned fruit should contain the same number of calories per gram or ounce as fresh fruit.
Dried Fruit
Dried fruits are usually dried in the sun or by mechanical means and are a good occasional alternative to fresh fruit. While not as high in nutrients as fresh or frozen fruit, they are cheaper when bought in bulk. It generally takes several pounds of fresh fruit to make one pound of dried. The big disadvantage to dried fruit is that the sugar is much more concentrated than in
fresh fruit. If you eat to your fill, you may be taking in many times the number of sugar calories.
Buying dried fruit

Don’tbuydriedfruitthathasanyevidenceofinsectsorforeignmaterial.
Thefruitshouldbeofuniformcolor(unlessit’samixedvariety,ofcourse).Driedfruitofvaryingcoloroftenmeansthefruitisofdifferentagesand/orquality.
Even though it’s dried, it should still be soft and pliable. Dried fruit that is completely dried out is usually old.
Storing Dried Fruit

Keep in a cool, dry place.
Once opened, keep in an airtight container and refrigerate.

BUYING AND STORING GRAIN PRODUCTS
Grain products are made from the seeds of cereal grasses such as barley, oats, rye, corn, rice and wheat. The seed itself consists of three parts. The outer covering is called bran and is rich in fiber and the B vitamins. Most of the seed is rich in protein and starch. The sprouting section inside the seed is rich in oils, fats, minerals and B vitamins. When whole grains are processed, the germ and bran are removed so most of the nutrients are lost. This is why white flour is then artificially enriched and fortified with additional nutrients. The whole grain products that you buy in stores may also have nutrients added, but they have not been processed to the same degree. Bodybuilder or not, you should try to only eat whole grain products and avoid the processed grains as much as possible.
Pasta is a grain product. Most pasta noodles, including macaroni products, are made with white flour, egg solids and water. Pasta should not be eaten too often as it does not offer the same nutrition as other less-processed grain items, and you should always purchase whole grain pasta. Brown rice pasta is a great alternative.
The breakfast cereal aisle is a real minefield, offering everything from the healthiest rolled oats to the okay shredded wheat to the avoid-at-all-costs sugar-filled brands. And cereal companies are notorious for convincing us that cereal made of white flour and covered in icing is actually healthy because they include the word “wholesome” somewhere on the box. Don’t be fooled. Read every label. If you’re serious about building a great-looking and healthy physique, eat cereals made with whole grains and without all the added junk.
Breads canbemadeofwholegrains,butbreadisa manufacturedfoodandshould notmakeuptoolarge a partofyourdiet. It’seasytohaveasandwichfor everymeal,butisthisreallyofferingyouthemostnutrition,andthereforethebestphysique?Nope.Trytogetmostofyourgrainsfromtheactualgrain:brownrice,wholebarley,wheatberries,oats,etc.
Withregardstostoringgrainproducts,followtheguidelinesoutlinedfordriedvegetables.Themaindifferenceisthatyou shouldrefrigerate grainproductsifyouplanonstoringthemforalongperiodoftime.Theoilsinwholegrainscanturn rancidatroomtemperature.
BUYING MEAT
Meatisprimarilythemuscle portionoftheanimal.Ina mannerofspeaking,you’re eatinganotheranimal’smuscletobuildyourownmuscle.Besidesmuscle,meatalsoconsistsoffat,connectivetissue,andbone.Beef,lambandvealaregradedinboththeU.S.andCanadaand thenstamped.Don’t worryabout thestampbecauseit’sharmlessvegetabledye.Theironic partaboutmeatgradesisthatthe topgradesare actuallytheworstintermsofhealth. Thethreegradesinorderofprice areprime,choiceandselect.Primegrades containthemostmarble(apolitewayofsayingfat)andarethejuiciest.Choicegradesareleanerthanprimebutstillcontainfat.Selectcutscontainlittlemarbleandarelessmoist.Asabodybuildertryingtobuildmuscleandkeepfatlevelstoaminimum,trytosticktoselectcutsofmeat.Notonlyaretheycheaper,theyarehealthierandbetterforyourphysique.
Pork comes fromyoungpigsandissouniforminnaturethatit isnotusuallysoldingrades.Oncetheexcess visiblefathasbeentrimmedaway,itisanexcellentsourceofanimalprotein.Thisisnottosaythatsausages,hamandbaconaregoodchoices.Theytendtobevery fattyandcontainnitritesandotheradditives,alongwithexcessivesalt.
Besides the meat from animal muscle, you can also buy organ meat (i.e. liver, heart, etc).
Liver is an excellent source of vitamins, minerals and protein. It’s also one of the cheapest cuts of meat available. If liver is not to your liking, try beef heart. Stuff the heart and bake it like a chicken. It tastes fantastic and heart muscle tissue is one of the best protein sources available.
Storing Meat

Use fresh meat within two days or freeze it.
Store meat in the coldest part of your fridge or freezer. If it is properly prepackaged, store as it is.
If it’s in butcher paper, rinse with water and store in plastic. Label and date the meat so you know what it is and how old it is.
Try to let the meat defrost in the fridge. Defrosting at room temperature can cause the outside to spoil before the inside is thawed out.
If any meat product has brown spots, a slippery feel to it or any unnatural odor – chuck it. Better to spend a few dollars on a fresh piece of meat than to end up with food poisoning.
BUYING AND STORING POULTRY
Poultry is a broad term for such food birds as chicken, turkey, ducks and geese. As a bodybuilder you may want to avoid geese and ducks, as they tend to have a very high fat content. The occasional meal during the off-season is fine, but most store-bought geese and ducks have been “fattened” for flavor. I should note that if you are an ectomorph you may need the extra fat from foods such as this in order to boost your caloric level and gain muscle.
Likemeat,poultryisclassifiedaccordingtotenderness.Thinkoftendernessasanothernameforfatcontent.Inorderofhighestfatcontentoffowlyouhavebroiler,roaster,caponandstewing.Whileconsideredtheworstclassification,stewingfowlisthemeatiestand
contains the least amount of fat. Luckily, it’s also the cheapest. Don’t worry about tenderness because if you cook it properly it will be soft enough. When buying poultry, it’s more economical to buy large birds. You’ll not only get more servings, but also more lean meat in proportion to fat and bone.
Store poultry following the same guidelines for storing meat. However, you should keep eggs in their original cartons as they can absorb odors from other foods.
BUYING AND STORING FISH AND SHELLFISH
Although they tend to place third on the popularity list behind red meat and poultry, fish and shellfish are low in calories, great sources of healthy unsaturated fats and high in protein. Fatty fish include trout, salmon, mackerel and herring. The fats offered by these fish are the good unsaturated kind and, believe it or not, even fatty fish are lower in fat calories than most red meats and poultry. Lean fish include cod, pollock, haddock, turbot, perch and tuna.
Buying Fresh Fish

Check to see that the fish is fresh and firm by squeezing.
The eyes should be clear and bulging, not glazed and sunken. The skin should be bright and shiny.
The gills should be red and relatively dry, not brown and slimy.
The fish should have no odor or smell only slightly fishy. If a fish has a strong pungent smell, avoid it.
If the fish has not been cleaned and gutted, have them do it at the store or do it yourself immediately after getting home. Do not freeze ungutted, uncleaned fish.
Ifeating fresh fish, rinse it, wrapit inplasticandrefrigerateitimmediatelywhenyougethome.Eatitwithintwodays,andpreferablywithinone.
Ifyoudon’tlikethesmellofcookedfish,tryaddinglemon.Also,vinegarmakesanexcellentcleaningagentforremovingthefishsmellfromyourhands.
Buying Frozen Fish

Buy only fish frozen in an airtight bag or container. There should be little or no detectable odor.
The fish should be uniform in color. Avoid fish that has light or dark blotches or patches.
Canned Fish
Fish is an excellent source of protein and has contributed to some great physiques in bodybuilding. But don’t just stop at tuna. How about salmon? Salmon has a milder taste than tuna and is much higher in unsaturated fats.
When buying canned fish always look for fish packed in water, not oil. Oil is high in fat and usually loaded with salt. As a safety precaution, rinse the top of the can with boiling water before opening. This way, if the lid falls in when you open it, you won’t contaminate the fish. If
you don’t use all of the tin’s contents, transfer it to an airtight container and refrigerate. Don’t refrigerate in the open tin. As with meat and poultry, try to eat it within two to three days.
Shellfish
Shellfish can be generally divided into two broad categories: molluscs, which have two single-piece shells, and crustaceans, arthropods with a segmented outer covering, antennae, and eyes on stalks. They actually look like giant insects. In fact, carpenter insects are indeed crustaceans – but you probably wouldn’t want to eat those. Examples of molluscs include oysters, clams, mussels and scallops. Common crustaceans include crab, shrimp, lobster and crayfish.

Don’t get too fond of raw shellfish – particularly molluscs. Molluscs belong to a class of animals that biologists commonly call filter feeders. Basically, they hang out on the sea bottom, suck in water and trap tiny food particles in mucus. If the oyster bed happens to be located next to a sewage outlet the whole oyster population may be contaminated with any number of toxic agents. Under no circumstances should you eat raw oysters or any other mollusc. The restaurant may be truthful in saying that they came from a safe area, but what about all the marine parasites that could be present? Treat shellfish as you would red meat and poultry, and cook it.
Buying Shellfish

When buying lobster, pick it up by its body and watch the tail. If the tail curls under the body it’s healthy. If the tail just hangs there, the lobster is either dead or dying.
Mollusc shells should be tightly closed. If they are open even a little, toss them out. Fresh scallops should be creamy colored and smell slightly sweet.
Live crabs should be just that – alive and very active. Stay away from the lethargic members in the tank!
Fresh shrimp should have little or no odor, and when uncooked should not have even a hint of pink color.
Eat all fresh shellfish within a couple of days and freeze any leftovers in an airtight container.
CHAPTER 33
White Death – Avoiding the Insulin Spike
“Forget anything made with white (read processed) flour. Largely without nutritive value and high on the glycemic index scale, this stuff is likely to add to your waistline. When grabbing bread, cereal, rice or pasta, pick whole-grain versions every time. Whole grains are low in fat and high in fiber and complex carbohydrates – they convert to long-term energy.”
– S.J. Wells,MuscleMag Internationalcontributor
ArnoldSchwarzeneggeroncereferredtowhitebreadas“whitedeath.”Hecouldalsohaveincluded whitesugarandwhite rice, asthesethreemakeupthedeadlytriothatdestroysmost dietsandaddsinchestothemidsection. While fat often takesthebadrap – sometimeswithgoodreason–therealbadguysarethesethreetypesof foods thatoften slipunder thedietary radar.Whyare whitesugar,whitericeandwhite breadsobadforthediet? Well,thesefooditemsareconvertedtoglucoseat a rapid rate.Inotherwords,theyhavea highglycemicindex.This rapidconversioninturncausesthebodytoreleaselargeamountsofinsulinto handlethewaveof glucose.Overtimethisoften-repeatedprocesscausesthebodytostarttorespondsluggishly.Insulin promotestheformationoffat, technically known aslipogenesis.Whileyoumightbetargetingdietaryfat,bodyfatissneakinginthebackdoorvia refinedcarbs.
Refined carbs and sugars (refined is a polite way of saying leached, bleached and
chemically destroyed), particularly the white variety, hurt the body in more ways than one. One problem is that these types of foods have had the fiber removed. A carbohydrate source lacking fiber becomes an insulin bomb, an unnatural creation that makes the body highly susceptible to fat storage.

White bread has ahigh glycemicindexand therefore promotes fatstorage.

Whole grain breadishighinfiber andfullofnutrientstopromotehealth.

“sugar bunnies.”
Unfortunately, most foods today have had most of their fiber and other nutrients removed. The food item in its natural state is good for the body, but once the nutrients are removed the product becomes basically worthless for health purposes. Why would the manufacturing industries remove the nutrients and create an unnatural substitute? One of the main reasons is extended shelf life for the product. The concern of the food industry is not your health but their bottom line, which is increased when a product can stay on the shelf for longer periods of time. The refining process, however, yields a food item that is virtually worthless. The original food item might have been highly nutritious but the processed end result is not. Whole wheat flour is good; white flour is not. Brown rice is a good food choice; refined white rice is not.
Generally, when a food item is artificially white it has had all of the good nutrients removed through various refining processes. Rice is polished and flour is degerminated and bleached. The end result is food that is very high on the glycemic index. Did you know that white bread normally has a higher glycemic index rating than pure sugar? That is because all fiber and nutrients have been removed. Over the past century, artificial, sugary, starchy items that offer no nutrition have replaced good healthy food. Is it any wonder that our society is becoming ever more obese?
Another area of concern is what we drink. White sugar shows up in drinks, but so do other problematic additions. Soft drinks and most fruit drinks have refined concentrated sweeteners added in abundance. Look at the label of almost any juice or fruit drink and you will find that corn syrup or a similar sweetener has been added. White sugar and its cousins such as corn sweeteners blast blood-sugar levels into the stratosphere. To make matters worse, these drinks typically contain no fiber, protein, fat or any other metabolic brake. If you drink any of these items on a habitual basis it should be no surprise why you struggle with body fat.
Bodybuilders are not immune from such problems. If your diet consists of bodybuilder-typical fare such as egg whites and protein drinks mixed in fruit juice, you may also be tiptoeing the line to a low-fiber, high-insulin problem. This is particularly true if you tend to cheat on your diet a little too frequently. Have a slice of cake at the office party? That is one of the worst possible choices you can make as white cake with frosting ranks at the very top of carb density charts (almost pure refined carbs and sugar and a carb density rating of 74). Another frequent culprit in the diet is bread. Do you have a bagel on a frequent basis? They are very high in carbs of the refined variety. Many bodybuilders pat themselves on the back for avoiding fat, however, most types of bread should be avoided just as assiduously. You will have to work at it to avoid it. The color alone is not enough. While it is true that white bread is basically worthless in the area of nutrition, all white bread is not white. Some white bread has been colored brown to make it appear as though it is not white bread – but guess what? It is really white bread with artificial color added.

Bread doesn’t have to be white to be highly refined. Many “wheat” breads and “multigrain” breads sound healthful, but the first and main ingredient is the same enriched wheat flour used in white bread, with a smattering of added grains and color to give the bread a slightly different texture and look than white bread. The key to the type of bread you are looking at is not in the color, but in the ingredients. This means examining the label of every bread item you plan to purchase.
The presence of whole grains makes all the difference. The label on Pepperidge Farm’s 9- Grain Natural Whole Grain Bread shows that the first ingredient is 100 percent whole wheat flour, and each slice packs three grams of fiber. If you know how to read the package, picking the most nutritious bread isn’t hard. Make sure the first ingredient contains the word whole – either whole wheat or another whole grain. The first ingredient in Arnold’s Real Jewish Rye
Bread,forinstance,isenrichedwheatflour–refinedryeflouristhethirdingredient,andaslicecontainslessthanonegramoffiber. Butthefirst ingredientinBaker’sWholeGrainRyeiswhole rye,andeachslicehasnearly fivegramsoffiber.
If you want to give your diet a real boost, avoid the whites – white sugar, white rice, and white bread (and derivatives) as much as possible. It isn’t enough to simply aim at lowering fat in the diet. Refined sugars and carbs are a worse obstacle and need to be eliminated from your menu. So if you’re stuck at the 15 percent body fat level or more and can’t understand why you can’t drop lower, try dropping out the whites and watch what happens.

A muscular, lean, healthy physique is dependent upon many factors – a key one being avoiding all food products that contain refined carbs.
Photo of Lou Joseph by Jason Breeze
CHAPTER 34
The Importance of Breakfast
“The best breakfast contains more than just complex carbohydrates. If you consume a protein drink along with your carbs, you’ll not only enhance glycogen storage but you’ll also have insurance against any breakdown of structural protein that occurs when aerobic intensity gets to be a bit much.”
–KevinKolodziejski,Musclemag Internationalcontributor,discussingwhyagoodbreakfast shouldcontainmore thanjust carbs.
Ifyouregularlyskipbreakfast,breakthathabitrightnow!Breakfastisnotjustanother
meal – it is the meal. In fact, the word itself reveals its importance. It’s the first meal to “break the fast.” After three or more hours between dinner and bedtime, and then at least six hours of sleep, your body is craving nutrients. This would be an ideal time to have some protein mixed with some carbs. You need this right now, because the instant you wake up, your brain needs fuel. And your brain burns almost nothing but carbohydrates as a fuel source. (It also burns a very small amount of fat.) If you don’t get some carbs into your system first thing, you run the risk of forcing your body to convert the amino acids from your muscles to carbs for use as a fuel source. Can’t handle a full breakfast first thing? At least have a scoop of protein powder with a banana or strawberries mixed in a blender. Have the shake and then wait a few minutes. By then you may be able to eat a little more solid food.
After your protein shake you can start thinking about breakfast. You can’t go wrong with oatmeal or other nutrient-rich hot cereals. Add some diced fruit, nuts, seeds or cinnamon.
Speaking of fruit, nothing adds some spice to breakfast like a mixed salad of chopped fresh pineapple, water-melon or cantaloupe.
Another breakfast favorite is eggs. Eggs have gotten a bad reputation over the years, but they are again being accepted as one of nature’s perfect foods that won’t increase your risk of cardiovascular disease. However, if you have a genetic predisposition to developing high cholesterol and heart disease, avoid eating too many yolks.
There are literally hundreds of ways to prepare eggs. Just pay attention to how you cook them. Frying eggs in a cup of lard or butter made from hydrogenated vegetable oil is not conducive to bodybuilding, or general health. If you must fry them, use a small amount of non- hydrogenated oil, or a squirt of cooking spray in a nonstick pan.
If you have a good appetite you can add a slice or two of toast to your breakfast. Just make sure the bread is whole grain and not covered in high-fat butter or sugar-loaded jam. Smoked fish is popular for breakfast throughout northern Europe, including Great Britain. They’re also a source of inexpensive quality protein, often costing less than a buck for a small serving. Buy them packed in water or tomato sauce rather than oil.
Sincebreakfastisthemostimportantmealoftheday,youwanttomakeaspecialefforttogetsome high-class muscle-buildingnutrientsintoyoursystem.Wholegrainhotorcold cerealsaregreatforcomplexcarbs.Addinsomeeggsorsmokedfishforproteinandhealthyfatsanda pieceortwooffruitandyou’resettingthestagefor aday ofbuilding quality muscle.
I suggest you go out and pick up a good cookbook. Some of the best cookbooks are for diabetics; these will show you how to prepare great-tasting, low-fat, high-protein and complex- carb dishes. Two of the best areMuscle Meals: A Cookbook to Build Muscle and Lose Fat, by John Romano, andThe Eat-Clean Diet Cookbook: Great-Tasting Recipes That Keep YouLean, by Tosca Reno. You can buy both at better bookstores, online at Amazon.com, or through the pages ofMuscleMag Internationalmagazine.
For now, here are some recipes to get you started:
EGG-WHITE OMELETWITHVEGETABLE-CHEDDARFILLING
Cooking Time: 4 to 5 minutesPreparation Time: 10 minutes
INGREDIENTS
3 large egg whites, 1 yolk
    1 teaspoonwater
    2 teaspoonschoppedfreshdill(optional) 1/8teaspoonsalt
1/8 teaspoon freshly ground pepper
1/2 cup loosely packed, chopped fresh spinach 1 plum tomato, chopped
2 tablespoons shredded nonfat cheddar cheese Vegetable cooking spray
DIRECTIONS
    1. Whiskeggwhites,water,dill(ifusing),saltandpeppertogether.

    2. Lightlycoatanomeletpanorsmallskilletwithcookingsprayandheatovermediumheatfor1minute.Poureggmixtureintopanandcookuntileggsbegintosetonbottom.

    3. Spreadspinach,tomatoandcheeseoverhalfofomelet,leavinga1/2-inchborder.Liftupsideofomeletwithaspatulaandfoldoverfilling.Cook2minutes.Slideomeletontoaservingplateandgarnish.
SERVES:1
Perserving:Calories110,fat0.5g,saturatedfat0g,cholesterol3mg,sodium906mg,carbohydrates8g,fiber1g,protein18g.
BLUEBERRY YOGURT CRUNCH
Total Time: 5 minutes
INGREDIENTS
1container(8ounces)nonfatvanillayogurt1/2cupblueberries
1/4cupbrancereal
DIRECTIONS
1. Combine all ingredients in a bowl. Serve immediately.
SERVES:1
Perserving:Calories190,fat1g,saturatedfat0g,cholesterol5mg,sodium250mg,carbohydrates44g,fiber11g,protein8g.
ZESTY CHEDDAR-ASPARAGUS QUICHE
Cooking Time: 45 minutesPreparation Time: 25 minutes
INGREDIENTS
1 tablespoon breadcrumbs
8 ounces small all-purpose potatoes, peeled and very thinly sliced 2 teaspoons olive oil
1 pound asparagus, trimmed 1/2 teaspoon salt, divided
3/4 cup shredded reduced-fat sharp cheddar cheese 3 scallions, sliced
    1 can(12ounces)evaporatedfat-freemilk2 largeeggs
    2 largeeggwhites
2 teaspoons butter, melted 1 teaspoon dry mustard
1/4 teaspoon freshly ground pepper
DIRECTIONS
    1. Heatovento400°F. Coat a9-inchpie platewithvegetablecookingspray andsprinklewithbreadcrumbs.Beginningincenter,arrangepotatoslicesinslightlyoverlappingcirclesuptorim.Lightlybrushwitholiveoilandpressdowngently.Bake 10minutes.

    2. Set 8to12asparagusspearsaside.Cutremainingspearsinto1-inchpieces.

    3. Sprinklecrustwith1/4teaspoonsaltand1/4cupcheddar.Coverwithasparaguspieces,thensprinklewithscallionsandanother1/4cupcheese.Arrangewholeasparagusspearsontop.

    4. Beatevaporatedmilk,eggs,eggwhites,butter,mustard,pepperandremaining1/4
teaspoonsaltinamediumbowl.Pourintopieplateandsprinklewithremainingcheddar.Bakeuntilaknifeinsertedincentercomesoutclean,forabout35minutes.

    5. Divideinto 6 slices. Oneservingequals 1slice.
SERVES:6
Perserving:Calories200,fat8g,saturatedfat3.5g,cholesterol86mg,sodium316mg,carbohydrates20g,fiber2g,protein13g.
SILVER-DOLLAR PANCAKES
Cooking Time: 5 minutes per batchPreparation Time: 15 minutes
INGREDIENTS
1/2 cup whole grain flour
1 heaping teaspoon Sucanat, honey or agave nectar 1/4 teaspoon baking soda
3/4 cup buttermilk
1 tablespoon vegetable oil 1 large egg
1/2 teaspoon vanilla extract
DIRECTIONS
    1. Whiskflour,Sucanatandbakingsodatogetherinamediumbowl.Makeawellincenter.Whiskbuttermilk,oil,egg andvanillatogetherinanotherbowl untilblended.Pourintowellandblendjustuntil moistened.Letstand5minutes.

    2. Coatalargenonstickskilletwithcookingsprayandplaceovermediumheatuntilhotbut notsmoking.

    3. Foreachpancake,pour1tablespoonbatterintoskillet.Cookuntilbubblesappearalloverthecakes,about3minutes.Turnandcookuntilundersidesaregolden,about1to2 minutesmore.
SERVES:4 (makes 16 pancakes)
Perserving:Calories130,fat5.5g,saturatedfat1g,cholesterol55mg,sodium341mg,carbohydrates16g,fiber0g,protein5g.
QUICKFRENCHTOAST
Total Time: 10 minutes
INGREDIENTS
    1 largeegg
1/2 teaspoon vanilla extract 1/4 teaspoon cinnamon
    2 teaspoonsSucanat,honeyoragavenectar1tablespoonskimmilk
1 slice whole grain bread
DIRECTIONS
    1. Placeallingredientsexceptbreadinashallowbowlandwhiskwelluntilcombined.

    2. Place breadineggmixtureand soak,turningonce.

    3. Coatanonstickskilletwithcookingsprayandheatovermediumheat.Placebreadinskilletandpouranyremainingeggmixtureoverbread.Cookuntilbrownedonbottom,thenturnovertobrownotherside.
SERVES:1
Perserving:Calories160,fat6g,saturatedfat2g,cholesterol215mg,sodium200mg,carbohydrates14g,fiber0g,protein9g.
CHAPTER 35
Lunch
“Clean eating means eating every two or three hours. Skipping a meal will cause your body to catabolize its hard-earned muscle.”
– Editorial inMuscleMag International
Asyoursecondprimarymealofthedayyoushouldputsomeeffortintomakingyour lunches both tasty and nutritious. To make your life as simple as possible, try preparing your lunch the night before. Store it in the refrigerator and then bring it with you the next day. Don’t forget to add variety to your lunches. A sandwich is fine sometimes, but why not add a piece of fruit? How about a variety of raw vegetables such as carrots, tomato and celery? And why limit yourself to sandwiches? Bring soups, stews, stir-fried chicken with rice and vegetables. Most workplaces have refrigerators and microwaves available for employee use. Since when does lunch have to be cold and bland? Use the staff lunchroom to reheat or to even cook your lunches. Try to make meals that store conveniently, do not spoil quickly, and that can retain their flavor when sealed in plastic bags or containers.

Try these tips:

Cold meats are quick and great sources of protein for sandwiches. Try to eat meat you cook yourself rather than cold cuts, which normally contain tons of sugar and preservatives.
Use fat-free dressings or salsas on tuna and other tinned seafood to give it some much-needed substance and flavoring. Tuna may taste like cardboard on its own, but with the right ingredients, its less than stellar taste can be masked.
Be creative with your spreads. Mayo and butter will do nothing for your physique. Try spreading your breads with hummus, bean dip or tzatziki sauce made with yogurt. These choices not only lower your sandwich’s fat content, they also give your nutrition a boost.
Use whole grain pita, tortilla and breads rather than white.
Dried fruit is good in moderation. Yes it’s high in concentrated sugar, but it contains lots of vitamins, minerals and fiber. Mix it with some raw almonds for a nutrition boost – but watch the portion sizes. If you’re trying to gain weight you can eat up to a half cup throughout the day, but if you’re trying to lose you probably want
to skip it altogether.
Bring a portable cooler. There are tons of choices these days, and if you don’t have access to a fridge, a cooler will allow you far more options.
When bringing salads, keep the dressing in a separate container and don’t add it until you’re ready to eat. Veggies soaked in dressing for too long lose their structure and taste.
Pick up some sandwich-sized containers if you bring sandwiches to work. This prevents unnecessary litter and helps prevent your lunch from falling apart.
Think outside the lunch box. Be creative. Your lunch options are limited only by your own imagination. There’s no reason not to have jerk chicken with rice and peas. Or baked potato with pepper steak left over from the night before. Sandwiches are convenient but often short on nutrition, and when you’re trying to build muscle, you need your food to be as nutrition packed as you can get it.

Your lunch is only as good as you make it. Break away from the sandwich trend and be creative, choosing a variety of nutrient-packed foods.
Photo of Sean Glassman by Alex Ardenti
CHAPTER 36
Main Courses
“Each of your six meals a day should be of moderate size and high nutrition.”
– Editorial inMuscleMag International
Althoughyoushouldbeeatingfourtosixsmalltomediummealsadayinsteadoftwo or three large ones, I understand that traditional socializing and work/school circumstances may lead to a larger meal in the evening. This is fine as long as the meal is nutritious and not loaded with empty calories (and as long as you don’t go back for seconds or thirds!). The following recipes are easy to prepare, loaded with muscle-building nutrients and tasty, too.
STIR-FRIED CHICKEN WITH SNOW PEAS AND BABY CORN
INGREDIENTS
4 teaspoons reduced-sodium soy sauce, divided 4 teaspoons dark sesame oil, divided
1 tablespoon rice wine, dry sherry or rice vinegar
    1 poundchickenbreasts,skinnedandboned,cutintoone-inchcubes1/2cupchickenstockorlow-sodiumchickenbrothmixedwith
    2 teaspoonscornstarch
1tablespoonvegetableoil
1tablespoonmincedfreshginger1tablespoonmincedgarlic
4greenonions,whitepartonly,sliced 2cupssnowpeas,trimmed
1 can (14 ounces) baby corn, drained and rinsed
DIRECTIONS
    1. Inamedium-sizedbowl,mix2teaspoonseachofthesoysauceandsesameoilwiththewine.Addthechickenandletmarinate for30minutes.Ina small bowl, combinethestock- cornstarchmixturewiththeremaining2teaspoonseachofsoysauceandsesameoil.

    2. Ina12-inchnonstickskillet,heatthevegetableoilovermedium-highheat.Addtheginger,garlicandgreenonions,andstir-fryfor30seconds.Addthechickenandstir-fryforabout2minutesoruntilnolongerpinkontheoutside.Addthesnowpeasandcornandstir-
fry 2 minutes more.

    3. Addthecornstarch-stockmixturetotheskillet,lowertheheatandsimmer,stirringfor2to3minutesoruntilthesauceisslightlythickenedandthejuices runclear,notpink,whenthechickenisprickedwithafork.
SERVES:4
Perserving:Calories302,saturatedfat2g,totalfat11g,protein31g,carbohydrates23g,fiber2g,sodium536mg,cholesterol66mg.
GRILLED JALAPENO CHICKEN WRAPS
INGREDIENTS
1 pound boneless, skinless chicken breasts 1 tablespoon garlic powder
    1 tablespoononionpowder1tablespoonpepper
    2 teaspoonsseasonedsalt 1teaspoonpaprika
1 small onion, cut into strips
15 jalapeño peppers, halved and seeded (When cutting or seeding hot peppers, use rubber or plastic gloves to protect your hands. Avoid touching your face.)
    1 poundslicedbacon,halved width-wiseLow-fatbluecheeseorranchsaladdressing
DIRECTIONS
    1. Cut chicken into 1 1/2-inchstrips.

    2. Inalargeresealableplasticbagcombinethegarlicpowder,onionpowder,pepper,seasonedsaltandpaprika.Addchickenand shaketocoat.

    3. Placeachickenandonionstripineachjalapeñohalf.Wrapeachwithapieceofbaconand securewithtoothpicks.

    4. Grill,uncovered,overindirectmediumheatfor18to20minutes,turningonce,oruntil chickenjuicesrunclearandbaconiscrisp.Servewithlow-fatbluecheeseorranchdressing.
MAKES:2 1/2 dozen (30 wraps)
Serving Size:5 wraps
Perserving(withoutdressing):Calories420,saturatedfat11g,totalfat28g,protein38g, carbohydrates7g,fiber2g,sodium1830mg,cholesterol94mg.
CURRIED CHICKEN AND APPLE SANDWICH
Total Time: 20 minutes
INGREDIENTS
1/4 cup reduced-calorie mayonnaise 1/4 cup plain low-fat yogurt
3/4 teaspoon curry powder, or to taste 1/8 teaspoon salt
1/8 teaspoon chili or cayenne pepper 1 garlic clove, minced
    2 cupsdicedcookedchickenorturkey(8ounces)5 scallions, includingtops,sliced
1 large green or red bell pepper, cored, seeded and chopped
1smallGoldenorRedDeliciousapple,coredanddiced(1cup)2tablespoonsmincedfreshcilantro
4 whole wheat pita rounds, halved
Fresh parsley combined with 3/4 teaspoon dried cilantro Several dark green lettuce leaves
DIRECTIONS
    1. Whisktogethermayonnaise,yogurt,currypowder,salt,groundredpepperandgarlicinamediumbowl.Stirindiced meat,scallions,bellpepper,appleandcilantro.

    2. Tucklettuceleaves intoeachpitahalf,thenstuffwithfilling.Coverwithplasticwrapandchill until readytoserve.
SERVES:4
Persandwich:Calories280,fat7g,saturatedfat1g,cholesterol54mg,sodium337mg,carbohydrates30g,fiber2g,protein23g.
BEEF VEGETABLE STIR-FRY
Cooking Time: 15 minutesPreparation Time: 10 minutes
INGREDIENTS
2 teaspoons cornstarch, divided into 1/2 teaspoon portions 4 tablespoons reduced-sodium soy sauce, divided
    1 poundbeefsirloinsteak,cutinto2-inchstrips 2mediumgreenpeppers,cutinto strips
    2 mediumonions,thinlysliced 1tablespooncanolaoil
1/2 pound sliced fresh mushrooms
DIRECTIONS
    1. Inalargebowl,combinecornstarchand2tablespoonssoysauceuntilsmooth.Addbeef;stir tocoat.

    2. Inalargeskilletorwok,stir-frythegreenpeppersandonionsinoilfor3minutes;addbeef.Cookandstirfor3minutes.

    3. Addmushrooms.Cookandstirfor3to5minutesoruntilvegetablesaretenderandmeatisnolongerpink.
    4. Stirinremainingsoysauce.
SERVES:4
Perserving:Calories254,fat9g,saturatedfat3g,cholesterol63mg,sodium658mg,carbohydrates17g,fiber3g,protein26g.
BEEF OR LAMB SHISH KABOBS
Cooking Time: 10 minutesPreparation Time: 1 hour
INGREDIENTS
1/4 cup dry red wine 2 scallions, chopped
2 tablespoons balsamic vinegar
    1 tablespoonmincedfreshrosemaryor1/2teaspoondriedrosemary,crumbled 2tablespoonsoliveoil
    2 tablespoonswater
2 cloves garlic, crushed 1/2 teaspoon salt
1/2 teaspoon black pepper
1 pound boneless beef chuck or leg of lamb, cut into 1 1/4-inch cubes
DIRECTIONS
    1. Inalarge,self-sealingplasticbag,mixtogetherallingredientsexceptbeef.Addbeef, seal,turntocoatandrefrigerateatleastfourhoursorpreferablyovernight.

    2. Preheatthegrillorbroiler.Patbeefdryandthreadonfourskewers,spacingevenly.

    3. Grillkabobsovermedium-hot coals for10to12minutes formedium-raretomedium,bastingfrequentlywiththemarinadeandturningonce.Orbroilfourinchesfromtheheatfor10to15minutes formedium-rare.
SERVES:4
Perserving:Calories277,saturatedfat5g,totalfat17g,cholesterol82mg,sodium1085mg,carbohydrates3g,fiber0g,protein26g.
BEEF, TURKEY AND MASHED POTATO PIE
Cooking Time: 1 hourPreparation Time: 30 minutes
INGREDIENTS
1 pound lean ground beef
8 ounces lean ground turkey
    1 tablespoonoliveorcanola oil 2largeonions,coarselychopped2 cloves garlic,finelychopped
    2 largecarrots,coarselychopped
    1 can(28ounces)crushedtomatoes
1/2 teaspoon dried thyme
1/8 teaspoon each salt and pepper
    2 poundssweetorall-purposepotatoesorrutabaga,peeledandsliced1/2-inchthick 1/4cup1%low-fatmilk
2 tablespoons chopped parsley
DIRECTIONS
    1. Heat a Dutchoven overmoderately highheatuntilhot.Addthebeef andturkeyandsauté,stirringfrequently,about7minutesoruntilthemeatisnolongerpinkandhasreleased itsjuices.Removefromheatandspoonthemeatintoasievesetoverabowl.Allowallthefattodrainfromthemeatforat least10minutes.

    2. Meanwhile,intheDutchoven,heattheoilovermoderatelyhighheat.Addtheonions,garlicandcarrotsandsautéabout10minutesoruntilsoftenedandgoldenbrown.Returnthemeattothepan.

    3. Stirinthecrushedtomatoes,thyme,saltandpepperandbringtoaboil.Coverandsimmer,stirringoccasionally,about25minutesoruntilarichstewhasformed.

    4. Preheattheovento400°F.Meanwhile,simmersweetpotatoesinapanofboilingwaterabout10minutesoruntiltender.Drain,returntothesaucepan,andmashthemwiththemilkuntilsmooth.Stirinthe choppedparsley.

    5. Transferthemeatmixturetoa13x9x2-inchbakingdishandsmoothouttoanevenlayer.

    6. Spreadthemashedsweetpotatoesoverthemeatandsmooththesurfacewithaspatula.Bake12to15minutesoruntilheatedthroughandbubblingaroundtheedges.
SERVES:6
Perserving:Calories393,saturatedfat2g,totalfat7g,cholesterol68mg,sodium360mg,carbohydrates52g,fiber8g,protein31g.
SWEET-AND-SOUR SKEWERED SHRIMP
Cooking Time: 10 minutesPreparation Time: 15 minutes
INGREDIENTS
1/2 cup barbecue sauce 1/4 cup lemon juice
1/4 cup pineapple preserves 4 teaspoons soy sauce
1/2 teaspoon ground ginger
30 uncooked large shrimp (about 2 pounds) 1/2 pound fresh mushrooms, halved
    1 to2 large greenpeppers,cutinto1-inchpieces
DIRECTIONS
    1. Inasmallsaucepan,combinethefirstfiveingredients.Bringtoaboilovermediumheat,stirringfrequently.

    2. Removefromtheheat;cool.Setaside1/2cupforbasting.Placeremainingsauceandshrimpinaglassorceramicbowl,covered,inthefridgefor30minutes.

    3. Drainanddiscardmarinade.Alternatetheshrimp,greenpeppersandmushroomsoneachofsixmetalorsoakedwoodenskewers.

    4. Grill,uncovered,overmedium-highheatfor2minutesoneachside.Turnandbrushwithreservedsauce.Continuegrillingfor 4to8 minutesoruntil shrimpturnspink, turningand basting severaltimes.
SERVES:6
Perserving:Calories111,saturatedfat0g,totalfat1g,protein10g,carbohydrates17g,fiber2g,sodium449mg,cholesterol54mg
GRILLED SALMON STEAKS
INGREDIENTS
    2 tablespoonswhitewinevinegar
2tablespoonshoney,Sucanatoragavenectar1tablespoondill
3/4teaspoonsalt
4 salmon steaks (1-inch thick) 1/8 to 1/4 teaspoon pepper Mustard Dill Sauce
3 tablespoons mayonnaise
3 tablespoons Dijon mustard 3 tablespoons dillweed
1 tablespoon sugar
4 teaspoons white wine vinegar 1/4 teaspoon pepper
DIRECTIONS
    1. Combinethefirstfiveingredientsinaglassorceramicdish.Addsalmon.Turntocoat.Coverandrefrigeratefor1hour,turningoccasionally.

    2. Inasmallbowl,combinethesauceingredients;coverandrefrigerate.Drainsalmon, discardingmarinade.

    3. Coatgrillrackwithcookingspraybeforestartingthegrill.

    4. Grillsalmon,covered,overmedium-highheatfor5minutes.Turn;grill7to9minuteslongeroruntilfishflakeseasilywithafork.Servewiththemustarddillsauce.
SERVES:4
Perserving:Calories388,saturatedfat3g,totalfat19g,protein36g,carbohydrates0g,fiber0g,sodium865mg,cholesterol108mg.
TUNA AND TOMATO PIZZA
Cooking Time: 10 minutesPreparation Time: 15 minutes
INGREDIENTS
2 teaspoons olive oil, divided 1 onion, finely chopped
    1 can(141/2ounces)choppedtomatoes 1/2teaspoondriedoregano
    2 ready-madepizzacrusts,about81/4ounceseach2tablespoonstomatopuree
1 can (7 ounces) tuna in spring water, drained and flaked 4 teaspoons capers
8 black olives, pitted and sliced Salt and pepper
Fresh basil leaves to garnish Pinch of sugar
DIRECTIONS
    1. Preheatthe ovento425°F.

    2. Heat1teaspoonoftheoilinasmallsaucepan,addtheonion,andcookovermediumheatuntilsoftened,about4minutes.Addthetomatoes,theirjuice,oreganoandSucanat. Seasonwithsaltandpeppertotaste,andsimmerfor10minutes,stirringoccasionally.

    3. Putthepizzacrustsontwo bakingsheets.Spread 1tablespoonoftomatopureeovereachcrust.Spoonthetomatosauceoverthepizzas,thenaddthetuna.Sprinklewiththecapersandslicedolives,anddrizzletheremainingoliveoilovertop.

    4. Bakethepizzasuntilthecrustsarecrispandgolden,about10minutes.Sprinklewithtornbasilleavesand serveimmediately.
SERVES:4
Perserving:Calories449,fat4g,saturatedfat0g,cholesterol13mg,sodium740mg,carbohydrates80g,fiber7g,protein22g.
SOUTHERN SEAFOOD GUMBO
Cooking Time: 35 minutesPreparation Time: 25 minutes
INGREDIENTS
    1 mediumonion,chopped
    2 celery ribswithleaves,chopped
1 medium green pepper, chopped 3 garlic cloves, minced
1 tablespoon olive oil
1 bottle (46 ounces) spicy V8 juice
1 can (14 1/2 ounces) diced tomatoes, not drained 1/4 teaspoon chili or cayenne pepper
    1 package(16ounces)frozenslicedokra,thawed 1poundcatfishfillets,cutinto3/4-inchcubes
3/4 pound uncooked medium shrimp, peeled and de-veined 3 cups cooked long-grain rice
DIRECTIONS
    1. Inalargesaucepan,sautétheonion,celery,greenpepperandgarlicinoiluntiltender.StirintheV8juice,tomatoesandchilipepper;bringtoaboil.Reduceheat;coverandsimmerfor10minutes.

    2. Stirinokraandcatfish;cook8minuteslonger.Addtheshrimp;cookabout7minuteslongeroruntilshrimpturnpink.Placericeinindividualservingbowls;topwithgumbo.
SERVES:12
Perserving(1cupgumbowith1/4cuprice):Calories180,fat5g,saturatedfat1g, cholesterol60mg,sodium512mg,carbohydrates22g,fiber3g,protein14g.
PORK CHOPS STUFFED WITH APPLES AND PEARS
Cooking Time: 1 1/2 hoursPreparation Time: 20 minutes
INGREDIENTS
    2 teaspoonsoliveorcanolaoil
2leeksor1smallonion,trimmedandsliced 2tartapples,peeled,coredanddiced
1 ripe pear, cored and diced 1/2 teaspoon dried sage
3/4 cup unsweetened apple juice 1/4 cup chicken stock
1/2 teaspoon finely grated orange zest
6 pork loin chops with bone, 1 inch thick (about 8 ounces each)
DIRECTIONS
    1. Preheatthe ovento350°F.

    2. Inasaucepan,heattheoilovermoderateheat.Addleeksandsauté3to4 minutesoruntilsoftenedandlightlybrowned.Addtheapples,pearandsage.Sautéabout3minutes.Stirin1/2cupapplejuiceandthestock.Bringtoaboil,reduceheatandsimmer,uncovered,about2 minutesoruntilthefruitisslightlysoft.

    3. Drainthefruitmixture,reservingtheliquidinthesaucepan.Allowthefruittocool
slightly. Stir the orange zest into the fruit mixture.

    4. Trimallthefatfromtheporkchops.Makeahorizontalslitintothesideofeachchopuntiltheknifeblade reachesthe bone.Movetheknifeback andforthtomakea pocketaboutthree incheslong,taking carenottogothroughtothe outsideofthemeatatanypoint.Stuffthefruitmixtureintothepockets.

    4. Coatanonstickpanwithcookingspray,addthreechops,andcookonmedium-highheatfor2minutesoneachsideoruntilbrowned.Repeatwithsecondbatch.

    5. Placethestuffedchopsinanonstickroastingpan,addtheremainingapple juiceand roastabout1houroruntiltenderandtheinternaltemperatureofthemeatis170°F.Transferthechopstoaplatterandcoverwithaluminumfoiltokeepthemwarm.

    6. Spoonoffmostofthefatfromtheroastingpan.Stirinthereservedfruitpoachingliquidandplaceovermoderateheat.Bringtoa boil,reduceheat andsimmer,stirringtoloosenthebrownbitsonthepan,about3minutesoruntilarichsauceforms.Ladleovertopthechopsoneachplate.
SERVES:6
Perserving:Calories384,saturatedfat5g,totalfat15g,cholesterol113mg,sodium133mg,carbohydrates21g,fiber3g,protein40g.
MARINATED PORK ROAST
Cooking Time: 50 minutes plus standing timePreparation Time: 10 minutes plus marinating time
INGREDIENTS
1/4 cup reduced-sodium soy sauce 1/4 cup grated onion
1 tablespoon canola oil 1 teaspoon lemon juice 3 garlic cloves, minced
3/4 teaspoon ground ginger
1 boneless whole pork loin roast (2 1/2 pounds) 1/4 cup white wine or chicken broth
1/4 cup honey
1 tablespoon brown sugar
DIRECTIONS
    1. Combinethefirstsixingredientsinalargeglassorceramicdish.Addporkroastandturntocoat.Refrigeratefor8hoursorpreferablyovernight,turningseveraltimes.

    2. Drainanddiscardmarinade.Placeroastonarackinashallow,foil-linedroastingpan.Bake,uncovered,at350°Ffor25minutes.
    3. Inasmallbowl,combinethewineorbrothandhoney.Brushhalfoverthemeat.Bake15minutes longer. Brushwith remaininghoneymixture.Bake 10to20minuteslongeroruntil ameatthermometerreads160°F.Letstandfor10minutesbeforeslicing.
SERVES:9
Perserving(3-ounceserving):Calories227,totalfat9g,saturatedfat3g,cholesterol70 mg,sodium195mg,carbohydrate10g,fibertrace,protein25g.

A great cookbook will help you add variety and new tastes to your regular menu.
Photo by Paul Buceta
CHAPTER 37
Snacks
“Forgetthedisgustingjunkfood availableineverygrocerystoreandrestaurantonthe planet. Learntoeatcleanfrom now  on.Beveryselectiveandenjoyleanmeats, fish, poultry,brownrice,wholegrains,yams,nuts,oatmeal,freshfruitsandsalads.Thesewillgiveyoulastinghealthandvitality.”
– Editorial inMuscleMag International, discussing the importance of healthy eating.
WhileIsuggestthatyouviewallsixmealsasequal,youmayfindthatmeals1,3and 5 will be more traditional in nature (breakfast, lunch and supper) because that’s simply the way the world is set up. Meals 2, 4 and possibly 6, could be termed snacks. However, I don’t mean snacking in the traditional sense! A snack is not a bag of potato chips, chocolate bar or bowl of high-fat ice cream. Your snacks should supplement your bodybuilding goals, not destroy them. If you eat garbage like this you might as well throw your bodybuilding dreams out the window. Healthy snacking will keep your energy level high and keep your body infused with muscle-building nutrients.
The key is to pay close attention to what you eat. Stuffing your face with a large order of
friesbetweenlunchandsuppermaygiveyoua temporaryboost,butasnackthis highinfatandcaloriesisdoingnothingfor muscle-tissue repair.AndI thinkyoualready know whatitwilldotoyourmidsection!Let’sputitthisway–six-packabsarenotbuiltwithfoodsfromthedeepfryer!
To keep your energy level high and to avoid gaining fat, steer clear of foods with a lot of simple carbohydrates (sugars) such as candy bars or soda. Instead, go for foods that contain complex carbohydrates, such as whole grain breads and cereals. Combine these foods with protein-rich items such as natural nut butter or low-fat yogurt or cottage cheese.
SO JUST WHAT IS A HEALTHY SNACK?
Selecting healthy snacks means shopping smarter. Always be wary of the health claims on food labels. Just because something is labeled “all natural” doesn’t necessarily mean it’s nutritious. For example, all-natural juice drinks or sodas can still be loaded with sugar. And despite being “natural,” sugar will still lead to extra fat around your waist.
Another great example is the granola bar. Although granola bars can contain a certain amount of vitamins and nutrients, many brands also contain tons of sugar and a great deal of
fat, including the artery-clogging trans and saturated fat. Many are no better than a typical candy bar. Always read the Nutrition Facts label on the package to be sure just what you’re putting into your body.






“Unfortunatelythestuffiseverywhere.Ifyoucareatallaboutyourwaist,youshouldtreattransfatlikeit’sarattlesnakeandstayfaraway.”
– Dwayne Hines II, author and regularMuscleMag Internationalcontributor, commenting on the evils of trans fat.
Always be skeptical of foods that claim they are “low-fat.” When manufacturers lower the fat content, they often compensate by adding loads of sugar. Many low-fat foods have as many calories as their full-fat counterparts – and often with less nutrition.
In addition, always read the ingredients section on the package. The nutrition label is usually in a table and lists common items such as saturated and trans fat, cholesterol, carbohydrate, protein, and total calories per serving. The ingredients section is usually in small print and is located in the corner. Even though the table may say zero for trans and saturated fat, the ingredients section may say “made with hydrogenated vegetable oil.” If you see the words “hydrogenated” or “partially hydrogenated,” place the item back on the shelf and move on. As I discussed earlier, hydrogenated fats and oils rarely exist in nature and therefore the human body didn’t evolve the enzymes necessary to digest them. Instead of being broken down and used for constructive metabolic activities such as growth, repair and energy production, they get deposited on your artery walls or fat cells and cause heart disease.

Hereareafewwordstolookoutfor:

Triglycerides:contain,invaryingproportions,threegroupsoffattyacids–saturated,monounsaturated, andpolyunsaturated.

Saturated Fats:these fats tend to be solid at room temperature and are the only fatty acids that raise blood cholesterol levels. Animal fats are usually saturated, with the exception of fish. Such foods as butter, meat and high-fat dairy are all especially high in saturated fat.

MonounsaturatedandpolyunsaturatedFats:thesetendtobeliquidatroomtemperatureanddon’traisebloodcholesterollevels.Thesefatsareactuallyessentialforhealth.Thebestsourcesare oliveandcanola oils,nuts,seedsandfish.

Trans Fat:these fats rarely occur in nature and are the result of hydrogenation of
vegetable oils. The human body has no ability to digest trans fats and therefore they should be eliminated from the diet entirely.

Cholesterol:is an essential fat found in food and also synthesized by the liver. Too much dietary intake may raise blood cholesterol levels, and lead to heart disease. Cholesterol is transported through the bloodstream by lipoproteins.

HDLs:(High-Density Lipoproteins) are called “good” because they move cholesterol away from artery walls and back to the liver.

LDLs:(Low-DensityLipoproteins)arecalled“bad”becausetheykeepcholesterolcirculatingintheblood,causingthearteriestobecomecloggedwithdeposits.

Low-carb,low-fat,omegathis,omegathat.Everyyearortwosomevalidhealthinformationishijackedbymarketersbentonpartingyoufromyourmoney.Snackfoodismoresusceptibletothisthanothers–marketersknowyoureallydowanttoeatjunkfood.Iftheycanconvinceyouit’shealthy,you’llbuyfoodyouotherwisewouldn’t.Sotheyputthingsonthelabelsuchas“transfat-free,” “highinomega-3,” “low-carb,”“good sourceofantioxidants,”or“sugarfree.” Knowthatjunkfoodisjunkfood.Just becausetheyaddedomega-3,or thatresearchshowschocolate tobehighinantioxidantsdoesn’tmeanyou shouldbeeating it. Chocolatemaybehighinantioxidants,butguesswhat? Fruitsandvegetablesarehigher.

Here are some tips to help you with your snacking:

Be conscious of marketing strategies that try to label junk food as having healthy ingredients.
Photo of Mark Alvisi by Alex Ardenti
    1 OUTOFSIGHT,OUTOFMIND
Resisting that Snickers bar or bag of spicy potato chips in the cupboard during a snack attack could prove impossible. If you have to get up and drive to the store to buy it, you have a much better chance at resisting. Go through your cupboards and toss any junk food. Your shelf space should be stocked with healthy and nutritious foods, not waist-enlarging junk food! When you go grocery shopping, make sure to eat before you leave. That way you’ll be less tempted by restricted goodies. Read a bodybuilding mag such asMuscleMagInternationalbefore you set out. This will bring your goals to the front of your mind, helping to keep temptation at bay.
    2 DON’TFORGETYOURDRINKS
Just becauseit’saliquiddoesn’tmeanitcan’tbeasnack.Infact,liquidsnacksare veryconvenient.Proteinshakesprovideyourbodywith20to30gramsofmuscle-buildingproteinandenergy.Addsomefruitandyogurtorskimmilkandyouhaveacompletemealforasnack.
    3 SNACKINGFORTWO
Insteadofmeetingyourbuddyforcoffeeorabeer,meetforaproteinshake.Keepeachotheruptodateonsupplements,bodybuildingprogressandanyinterestingnewexercisesyou’vefound.
    4 CLOSEATHAND
Keep healthy snacks stashed all over the place: in a desk drawer at work, your briefcase, your locker or your gym bag. If you have healthy snacks readily available when the munchies hit, you’ll be far less likely to rush out to the coffee truck or the corner store for a candy bar or bag of nachos.
EXAMPLES OF GOOD MUSCLE-BUILDING SNACKS

Wholegrainwrapwithnaturalpeanutbutterandabananarolledupinside Celerystickswithpeanutbutterandraisinsontop
WholegrainbreadorricecakeswithnaturalnutbutterandaglassofmilkLow-fatcheesecubes
Hardboiled eggs
Yogurtmixedwithfruitand nuts Cottagecheesemixedwithfruitandnuts
CottagecheesemixedwithtunaandsalsaTrail mix(sticktoahandful)
Nuts (ditto)
Cruditessuchascarrotsticks,broccoliorcauliflowerflorets,cherrytomatoes,etc., servedwithhummusoryogurttzatziki
HalfofaturkeyortunasandwichonwholewheatbreadYogurt andgranola
Leftover chicken or turkey (great to eat cold)
Healthyfiber-richorgraincereal(greattoeatdryfromabaggie)Halfalargewholewheatbagelwithlightcreamcheese
Apples,bananas,oranges,strawberries,grapes,otherberriesandfruitFruit smoothieinathermos
Low-fat muffin
Low-fat granola bars without the added sugars
Nutritionalsupplementbars(Be careful.Makesurethey arenotover200calories,havefewerthan7gramsoffat,andcarrysignificantnutrientswithoutexcessorartificialsugar.)

There are numerous healthy snacks that will keep your muscle-building goals on track. Plan ahead to avoid junk food cravings.
Photo of Mike O’Hearn by Robert Reiff
CHAPTER 38
Supplements
“Manyofthe speakersdisplayedanextremelevelofbiasandrhetoric,andattemptedtoconvince the audiencethatsupplement usebyathletesischeatingofa comparable naturetothe useofanabolicsteroids.Ofcoursenoneofthempresenteddatatosupport theseclaims.”
–WillBrink,regularMuscleMagInternationalcolumnist,commentingonaU.S.government-sponsoredconferencethatheattended.
Bodybuildershavebeenusingsupplementssincethe1940s.However,sincethefirst
edition of this book hit the stands in 1997 there has been a virtual explosion in the number of bodybuilding supplements available. But which one is right for you? Are there some you shouldn’t even think about taking? Are the marketing claims simply sales gimmicks? To help you shift through the myths and realities of supplements, I’m going to scrutinize some of the most popular supplements available these days.
BUYER AND USER BEWARE
Before getting into the individual supplements, I need to say a few words on the supplement industry in general. When an industry is worth billions of dollars annually, manufacturers and “experts” crawl out of the woodwork. Now combine this with the fact that the supplement industry is poorly regulated and you can just imagine the number of unqualified manufacturers and experts out there.
The bigger companies such as EAS, Twin Lab, MuscleTech, ProLab and Weider are tried and true, reliable, and have too much to lose to mess around with their products. However, you really have to be wary when it comes to products from the new companies that emerge almost weekly. If you’re lucky you might simply buy a worthless product that does nothing except deplete your bank account. But you also run the risk of consuming ingredients that could truly damage your health.

Do your research when it comes to supplements. Every bodybuilder is different and it’s important to find the right supplements for you.
Photo of Brad Castleberry by Robert Reiff

Photo of Mark Erpelding by Irvin Gelb
Besides recognizing the uncertainty of ingredients, you have to understand that there is a fine line between a supplement and a drug. By definition, a drug is a compound that exerts a physiological or psychological effect or change within the human body. If they work as claimed, then by definition supplements are in fact drugs. Now, the pharmaceutical industry is very well regulated, and this is one of the reasons you need a doctor’s prescription to buy drugs. But you can buy all the supplements you want if you have the cash. So you are, in effect, buying drugs without a prescription. And even if the supplement in question is tested and safe, they may react differently in different people – whether that’s because of size difference, bodily functions, or reactions with medications. Before taking any supplement, it’s
a good idea to get some blood work done to establish baseline values for cholesterol, enzymes, and blood cell counts. It also wouldn’t hurt to have a discussion with a knowledgeable doctor or pharmacist. I say “knowledgeable” because unfortunately most doctors and pharmacists know little or nothing about food supplements beyond multivitamins.
If you do decide to use any of the following supplements or others, pay close attention to any signs and signals your body may give you. If any supplement causes diarrhea, nausea or
cramping,stoptakingitimmediately.Likewise,anynervousnessorheartirregularitiesarecauseforconcern.Goseeyourdoctorimmediatelyshouldanyofthesesymptomsoccur.
CREATINE
Since its first mass production in the early ’90s, creatine has vaulted to and stayed at the top of the supplement charts. While small numbers of elite athletes used creatine in the mid ’60s, these days everyone from pro athletes to weekend warriors and everyone in between seems to be on the creatine bandwagon. Unfortunately the combination of creatine’s rapid rise in popularity and the public’s lack of knowledge has led to numerous myths and misunderstandings about its effectiveness and safety.
Background
Creatine was first identifiedin1838bytheFrench chemist Chevreul.In1847,anotherscientist,Lieberg,concludedthattheaccumulationofcreatineinthebodyisdirectlyinvolvedinsupplyingmuscleswithshort-termenergy.The investigationofcreatinesupplementationbeganintheearly1900susingcreatineextractedfrommeats.Butitwasn’tuntiltheearly1960sthatsyntheticcreatineproductionbegan.FormerEasternBloccountriesstarted usingitforpowersports,includingweightliftingandtrackandfield.ReportshavecirculatedthatseveralBritishOlympicathletes were supplementingwithcreatine beforethe1992OlympicgamesinBarcelona.TheOlympicgamesinAtlantawerejokinglyreferredtoas“TheCreatineGames”becauseanumberofathletessupplementingwithcreatinewereawardedgoldmedals.
To date, dozens of highly credible scientific research articles have been published about creatine in various sports and medical journals. In addition, a number of papers have been presented at various meetings such as the National Strength and Conditioning Association’s Creatine Symposium. As of this publication, creatine is one of the most extensively studied nutritional sports supplements available to today’s athletes. It’s also one of the few supplements that does what the manufacturers claim and in a relatively safe manner.
ATP – The Energy Powerhouse
To fully understand creatine, we need to begin with adenosine triphosphate (ATP). ATP is the fuel used by the body for muscle contraction. From getting out of bed in the morning to those 300-pound bench presses later in the day, ATP is responsible for all the muscle action we take for granted. But our muscles have limited stores of ATP available. Therefore our bodies must continually synthesize it.
The Big Three
The body utilizes three different mechanisms to manufacture ATP:

Creatine kinase (anaerobic) Glycolysis (anaerobic)
Oxidative phosphorylation (aerobic)

The initial and most effective method is creatine kinase, which utilizes a non-oxygen dependent process that is responsible for all maximal or near-maximal muscle contractions. Creatine kinase rapidly converts the initial stores of ATP to energy, and is responsible for any
high-intensity, short-duration activity such as sprinting, jumping or lifting weights. As ATP is used, it loses a phosphate molecule and becomes adenosine diphosphate (ADP), which is useless until it can be converted back into ATP. This is where creatine comes in. Creatine is initially stored in the muscle as creatine phosphate. As creatine phosphate, it can “donate” its phosphate group to ADP, thus converting it back into ATP, which is then available as a fuel source. This process is continuously occurring, with ADP converting to ATP, and ATP breaking down into ADP + a single phosphate group.
Glycolysis, the second mechanism for producing ATP, is less efficient than the creatine kinase pathway. During glycolysis, a glucose molecule is broken down into two pyruvic acid molecules, yielding two ATP molecules in the process. Glycolysis, however, requires more steps than creatine kinase, and thus results in a slower yield of ATP. Even though glycolysis provides the energy to perform intense exercise, it has two important consequences. First, it consumes large amounts of nutrient fuel to yield the ATP molecules. This, in turn, rapidly depletes the muscle’s glycogen stores. Second, the end product of anaerobic glycolysis is lactic acid. Lactic acid is one of the causes of that soreness you feel during and after an intense workout. The lactic acid buildup is also one of the reasons you fatigue after 60 to 90 minutes of exercise.
The third mechanism for ATP production is called oxidative phosphorylation. This is an aerobic process fueled by glucose or fatty acids, depending on the duration and intensity of the activity. Of the three, this is the slowest process for producing ATP because of the high number of steps involved, and because of its dependency on a constant supply of oxygen. Oxidative phosphorylation sometimes works in conjunction with glycolysis. The type and duration of the exercise dictates which of these energy processes will be used in greater amounts.
Don’t let all this biochemistry frighten you. What’s important to remember is that in the short term, anaerobic exercise is enhanced with creatine supplementation, which in turn provides the increased supply of creatine phosphate molecules needed to convert ADP back into ATP. Also, by increasing the body’s store of creatine phosphate, creatine supplementation prolongs the creatine kinase process. This delays the need for the oxidative phosphorylation and glycolysis pathways, which, as we saw earlier, are slower and less efficient. In the research to date, creatine supplementation has not been shown to enhance aerobic activities.
Creatine Usage
Despite what some supplement manufacturers would have you believe, creatine is naturally synthesized in the liver, pancreas and kidneys from the precursor amino acids: arginine, glycine and methionone. Dietary creatine is also available in meats and fish, but creatine content depletes rapidly when foods are cooked. One pound of raw, red meat offers approximately 2 grams of creatine.
Most people, however, store only about 60 to 80 percent of their potential creatine levels. Supplementing with creatine enables individuals to elevate their creatine stores an average of 30 percent. This additional creatine gives the body the necessary ingredients to reproduce
more ATP during the creatine kinase process and to ultimately generate more work. At its simplest: more work equals more muscle stimulation and more muscle stimulation equals greater muscle size. Creatine does for the bodybuilder what carbohydrate loading does for the long-distance runner: it provides more energy-producing materials, which enables more work to be generated.
Proper Dosage
Thekeytopropercreatineusageistofindthelowestdosagethatsuppliesthemaximumbenefit. Currentlynooptimaldosageamounthas beendetermined. However, thereisahugevolumeofanecdotalevidence.Oneofthemostpopularwaystogoaboutcreatinetakingistocompletealoadingphase,whichconsistsoftakingapproximately5gramsofcreatine,threeto fourtimesaday,foraperiodoffivetosevendays.Thisisfollowedbyamaintenancephase,whichconsistsoftaking2to5gramsperdaythereafter.Somesuggestthattheloadingphaseisunnecessary,wastefulandsimplyaplybymanufacturerstogetbodybuilderstobuymoreoftheirproduct.Theystatethatan individual whostartssupplementingwithonlythemaintenancephase(2to5grams/day)willhavethesamemusclesaturationinthreeweeksastheindividual wholoads.
Creatineabsorptionisenhancedwhencombinedwithasubstancesuchasdextrose,which increases insulin levels.Youcan take creatinewithjuiceor anyotherhigh simple-sugarbeverage.Ingestingcreatinewithamealwillprovidethesameeffect,asfoodcausesincreased insulinproduction.Somestudieshavealsoshownthatworked muscleswillabsorbmorecreatinethannon-worked muscles.It followsthattaking creatine directly after a workoutmaymakesomesense,althoughevidence tosupportthisisnotconclusive.Manybodybuilderstake creatinewiththeir pre-workoutmealand thenagain after their workoutwith fruitjuiceoranotherhigh-sugardrink.
Side Effects
Over the last couple of years, creatine has been getting a lot of bad press. The media maligning of this popular sports supplement has been a surprise to many athletes and coaches, because it is known with relative certainty that creatine can indeed help improve muscular strength and size in a variety of different athletes (including football players, bodybuilders, weightlifters, swimmers, and cyclists).
The heart of the bad press concerns creatine’s alleged side effects, including muscle, tendon and ligament strains. In theory, creatine can improve the explosive energy production of muscle cells without actually fortifying the mechanical strength of a muscle, its attached tendons or the ligaments holding together the joints across which muscles and tendons act. As a result, the theory goes, the unusually powerful contractions produced in creatine-loaded muscles might literally tear the muscle cells and/or their associated connective tissues.
Anecdotally, athletes using creatine do appear to have increased incidences of strain. However, I must point out that no carefully controlled scientific study has linked creatine supplementation with a heightened risk of muscle or connective-tissue damage. In addition, linking two events together – increases in creatine loading with apparent increases in injuries – does not mean that one causes the other. Perhaps the athletes who are likely to use creatine
are also more likely to push themselves to the extreme, risking injury.
Some reported deaths of wrestlers brought creatine a heap of bad press in the late 1990s.
The fact that the wrestlers were taking diuretics and engaging in other risky weight-loss practices was quietly ignored by the media. Instead, the press focused exclusively on creatine, making it the scapegoat.
Most of the side effects associated with creatine use, such as stomach cramping and diarrhea are dosage related. Most users who experience these side effects are taking 10 grams or more all at once, instead of taking smaller amounts spread throughout the day, as recommended. No substantiated reports of serious side effects from creatine have occurred despite over 12 years of mainstream usage. Whether long-term side effects from this natural compound occur years down the road remains to be seen.
PROTEIN
Until creatine came on the scene in the early 1990s, protein supplements were by far the most popular ergogenic aids used by bodybuilders. Protein supplements go back to the 1940s. In a manner of speaking, they were considered the steroids of their day. Protein supplements were even given out as prizes in bodybuilding contests. Despite the arrival of creatine, protein supplements are still among the most popular muscle-building supplements. As a result, the modern bodybuilder has a bewildering assortment of protein products and brands to choose from.


ProteinSources
Photo of Brad Castleberry by Robert Reiff
Although there are hundreds of protein products to choose from, most can be subdivided into three categories: whey, milk and egg, and soy.
Whey
Whey is one of the two major proteins found in cow’s milk, the other being casein. About 20 percent of milk protein is whey. Whey is considered superior to most other protein sources because of its digestibility, bioavailability (the ease with which the body uses it), and high concentrations of such proven muscle-builders as branched-chain amino acids and glutamine. From a practical point of view, it mixes more easily than others, and doesn’t seem to cause the bloating and gastrointestinal discomfort that other protein sources are known for.
Milk and Egg
Ashorttimeagowewouldhavesaidthatmilkand eggsourceswere inferiorto whey,butthisisnolongerthecase.Refinementtechniqueshaveclosedthegaptothepointthatyou’rereallynotmissingmuchifyouoptformilkandeggoverwhey.Reallytheonlyrespectinwhich wheyisstill farsuperioris initseaseofmixing.Mostmilk-and-eggproductsstillneedtobemixedina blender.Whey,onthe other hand,canbemixedwitha fewswirlsofaspoon.Milk-and-eggproteinmayalsocausegastrointestinalproblems for some individuals.Manywheyproductshavethelactoseandothergastro-upsettingculpritsremoved.However,mostpeoplenowconsiderthenewermilk-and-eggproductsjustaseffectiveforbodybuildingandmuscle- building as wheysources.
Soy
As with milk-and-egg proteins, soy has gotten a new lease on life. Soy is one of the few plant sources that contain all the amino acids (most plant sources are deficient in one or more amino acids). For this reason, it’s considered a complete protein. However, compared to high- end sources such as whey, soy falls a little short. It doesn’t mix as well, and its taste is slightly bitter. Still, it has its health benefits, including helping to lower cholesterol and reduce heart disease.
Protein Preparation Techniques
Have you ever wondered about the fancy jargon used by supplement advertisers and bodybuilding magazines when they describe protein supplements? Terms like “concentrate,” “isolate” and “microfiltration,” are used to manipulate you into separating you from your hard- earned cash. Well, I’m here to help you cut through much of the crap and make you a more informed consumer!
Soy, Whey or Egg Protein “CONCENTRATE”
Thisusuallyreferstoaproteinsupplementsourcethathasbeenconcentratedthroughhigh-heatdrying(dehydration),filtration,oracidextractiontoreducetheoriginaltoamoreconcentratedproteinsource.Thisistheleast-expensivemethodofproteinextraction.
Unfortunately, other substances such as lactose, fat, and some other impurities are also concentrated with it. It is usually 60 to 70 percent protein by dry weight.
Soy or Whey Protein “ISOLATES”
Protein isolates are created by using a “wash,” which might be alcohol, water or ionization. The objective is to separate the protein from the carbohydrates and fats. The water method is the least expensive, while the ionization technique is the most-expensive method (many believe it’s also the most beneficial). Additional filtration techniques then purify the protein isolate even further. The alcohol method is rarely used for soy protein isolates because the alcohol either destroys or removes the beneficial “isoflavones” you keep reading about. Most manufacturers use water separation techniques to prepare soy protein isolates.
Microfiltration and Cross Microfiltration
These terms describe the type of filter used to further refine and separate unwanted substances from the concentrated protein. Nothing mystical involved!
Ion Exchange
Most molecules possess either a negative or positive charge. This fact can be taken advantage of to extract or separate the protein molecules from most of the other substances in the source. It is primarily used in preparing whey protein isolates.
Hydrolyzed Protein
Hydrolysis is a preparation technique involving the addition of water molecules to protein sources to help break them down into smaller molecules called peptides. Peptides are chains of two to five amino acids (the building blocks of protein), which are theoretically absorbed by the body more quickly than protein. As this is the most expensive approach it rarely appears on protein supplement labels. For marketing purposes, some companies will add just enough to get it on the label in an attempt to make their product look better. Unless you have digestive problems or are hospitalized, there is little benefit to forking out extra cash for expensive hydrolyzed protein supplements.










Methods for Measuring Protein Sources
Since biochemists love classifying and measuring molecular compounds, it’s not surprising that protein has been given plenty of attention. Here are some of the more common terms you’ll see in biochemistry and nutrition journals. These terms are also frequently used by supplement manufacturers to try and hype their product.
PER (Protein Efficiency Ratio)
This is an old (read: outdated) method of measuring protein quality based on the growth rate of young rats using various protein combinations. Initially, egg protein with a PER of 2.5 was considered an excellent standard to compare other proteins against. Later, casein (milk protein) with a PER of 3.0 started being used. The drawback with the PER method is that it gives too much importance to the essential amino acid methionine. Methionine is highly valuable to hair development in rats – something most humans are not too worried about.
NPU (Net Protein Utilization)
This is another outdated and now seldom-used measure to reflect the value of protein foods. It is basically the amount of protein that a given food makes available to your body based on digestibility and the amino acid composition. A value of 100 indicates that every gram of protein eaten would be used to produce lean tissue. The highest NPU is egg protein, with a score of 94.
“Anothershakeyouhad betterbeconsumingona regular basisiflean muscle gainisyourgoalisthepost-workoutshake.Yourbodyisinahighlyanabolicstateimmediatelyafteraworkoutandinauniquepositiontosuckupnutrients.”
– Ron Harris, regular MuscleMagInternationalcontributor
BV (Biological Value)
Also outdated, the BV scale is still used. This system evaluates protein based on the amount of nitrogen retained by the body after absorption of a given protein source. Again the egg is the standard and the highest value possible is 100, even though some supplement companies try to tell you that their products score higher.
PDCAAS (Protein Digestibility Corrected Amino Acid Score)
While a mouthful to say, this protein quality system is considered to be most reliable. The highest score is 1.0 and this is given to any protein source considered complete for use by the human body. Soy protein isolates, egg white, whey protein isolates and casein protein supplements all score 1.0 on this test. For comparison, such food sources as beef and beans scored 0.92 and 0.68, respectively.
Do I Need a Protein Supplement?
Supplement manufacturers have made billions from sales of protein to bodybuilders. In fact, much of the Weider empire was built from selling protein supplements to aspiring Schwarzeneggers. But how much protein is too much? Critics have argued for decades that an excessive amount of protein is not only unnecessary, but also potentially dangerous. They argue that bodybuilders and other strength athletes only need the RDA of .8 grams per kilogram of bodyweight to make all the gains they want; that any excess will simply be converted to fat. Some claim that extra protein places too much stress on the kidneys.
However,thestudies theyusetosupportthisclaiminvolvepatientswithpreexisting kidney problems.Todatetherearefew,ifany,peer-reviewedstudieslinkingtheeffectofhigh-protein dietsonkidney healthinbodybuilders.
So How Much?
Although I can’t tell you precisely how much protein to use I am convinced that the RDA of .8 grams per pound of bodyweight is indeed too low for any athlete – but especially bodybuilders. (And just about every bodybuilder and bodybuilding expert I know agrees.) Based on this value an 80-kilogram man (about 176 pounds) would require only 64 grams of protein per day. This might be adequate if our 176-pounder was sedentary during the day and stretched in front of the TV at night. But if this individual is performing four or five weight- training sessions and three or four cardio sessions per week, he or she will need more. The value that gets quoted most often by bodybuilders and in the bodybuilding literature is one gram per pound of bodyweight per day. Some supplement manufacturers and 300-pound bodybuilders suggest higher – 2 to 3 grams per pound of bodyweight, but this is probably overkill. My advice is to try and obtain most of your protein from natural food sources such as meat, fish and chicken, and then add one or two protein shakes per day.
How to Mix a Protein Drink
You’dthinkthatmixingaproteindrinkwouldbesimple,butyou’dbeamazedathowmanypeoplescrewitup!Firstyou havetounderstandthatyou’re tryingtobuild quality lean muscle,notjustbodymass.Beforeyoubegin experimenting, read proteinsupplementlabels carefully.Manycheaperbrandsareloadedwithsugarandinferiorproteinsources.Sticktoa reputablebrandsuchasMuscleTech,TwinLab,orEAS.
Ifyoudon’thave onealready, you’llneedtobuya blender. While mostofthebetterproteinpowderscanbemixedwithjustaspoon,ablenderwillallowyoutojazzthingsupbyaddinginfruit,peanutbutter, andyogurt.
You’llprobablybetemptedtotakedouble ortripletherecommended amountofprotein,butthere’snoneed.Thehumanbodycan onlyuseabout20to30gramsofprotein atanygiventime(abouttheamountthatonescoopofproteinplusmilkwillprovide).Takingtwoorthreetimestheservingsize could giveyougas,nauseaordigestiveproblems.Besides,theexcesswilljustgetdepositedaroundyourwaistline.
Whatelse canyou add?Theoptionsare almostendless.While juiceandwatermakedecentmixingmediums,mostbodybuildersprefermilk.Unlessyou’relactoseintolerant,milkisanexcellentsourceofprotein,carbohydrates andcalcium,anditmakesyourproteinshaketastemorelikeamilkshake…neverabadthing!Forextranutrientsandtaste,addinsomefruitsuchasbanana,strawberries, berriesorkiwi.Atablespoonortwoofpeanut buttermakesanothergreataddition(naturalpeanutbutter,notthecommercialbrandsloadedwithtransfatsand sugar).Youcanaddoatmeal, flaxseedorotherhigh-fiber, high-nutritionchoices.Blendfirstonmediumtochopthesolidingredients,thenswitchtohighspeedtoliquefy.
If you are lactose intolerant, you may be able to use yogurt. Yogurt is a milk product, but can usually be tolerated by those who cannot digest lactose. Special bacteria in the yogurt break down much of the lactose. One type of bacteria, called lactobacillus acidophilus, also implants in the intestine and produces some of the B vitamins. Yogurt is an excellent source of protein, minerals and carbohydrates. It has even been linked to lowered cholesterol levels and increased longevity. Again, I’m talking about natural yogurt. Look for plain, low-fat yogurt with live bacterial cultures and no fillers.
AMINO ACIDS
Amino acids are the building blocks of protein and muscle tissue. Consuming amino acids instead of protein seems to make more sense. Already in digested form, (you digest protein down to the various amino acids) they place less stress on the liver and kidneys. Amino acids are directly absorbed into the bloodstream.
As sensible as this appears it may be misleading. First of all, scientists are not sure in what proportions the amino acids are best consumed. Second, as there are 20 to 22 amino acids, you’d have to consume this many different supplements. Third, since they need to undergo a more extensive production process, amino acid supplements are much more expensive. Finally and most importantly, there is both scientific and anecdotal evidence to suggest that large amounts of some amino acids may be harmful – either by themselves or when combined with other amino acids or supplements.

Your health is of utmost importance, so be wary of the cheaper supplements. Spending a bit more money is well worth it to ensure you’re getting quality products.
Photo of Joey Gloor by Irvin Gelb
Many people argue if you are eating enough high-quality protein in the form of food, then amino acid supplements are not necessary and simply a waste of money. Furthermore, it seems that our society is becoming increasingly dependent upon pills as quick-fix solutions to everything. Combine that with a “more-is-more” mentality and you have problems. The common painkiller Aspirin®is a perfect example. One or two Aspirin®might cure your headache, but 100 will not cure it faster. In fact, this amount of drug will probably kill you. The same might apply to amino acids. Your body evolved to remove the amino acids it needs from food in a slow and controlled manner. The digestive process can be called selective absorption. The body breaks down food at its own pace, removing what it needs when it needs it. Jumping over much of the digestive process does not mean you’re making things more efficient. In fact, you may overload your system and throw off the balance of crucial metabolic reactions, endangering your health.
Are They Helpful?
Of course there is an opposing argument. Proponents of amino acid supplementation point out that ample research proves bodybuilders can use amino acid supplements without risk of injury. In fact, some experts suggest that they are an absolute must to maximize strength and size gains. The theory is that since muscle growth is heavily dependent on nitrogen balance, it stands to reason that nitrogen-based compounds, such as amino acids, will make a huge difference. For those not familiar with the concept, biochemists use nitrogen balance to measure, among other things, the potential for muscle growth. Positive nitrogen balance means the amount of nitrogen being taken in from protein and amino acids should be greater than the amount of nitrogen waste being excreted. This is the state necessary for amino acids and protein to be converted into new muscle tissue. Conversely, negative nitrogen balance indicates that more nitrogen is being excreted than taken in. In such states, the body will not only have difficulty building new muscle tissue, it may start burning existing muscle tissue.
While a high-protein diet should ensure a state of positive nitrogen balance, amino acid supplements guarantee it.
What Now?
Taking high dosages of individual amino acids has become less popular over the past decade or so. Most bodybuilders report that the costs just didn’t match the results.

Here are some of the amino acids and their reported effects:
AMINOACID	EFFECT
Serine	helpsenergyproduction
Alanine	improvesglycogenstorage
Arginine	helpsgrowth-hormonerelease
Proline	aidstissuerepair
Leucine		necessaryinthemanufacturingofothercomponentsinthebody
Taurine	counterstheeffects causedbyhumanaging
Glutamine	increasesnitrogen retention;booststheimmunesystem
Histidine	neededforproteinsynthesis
Tryptophan	inducessleep
Branched-Chain Amino Acids – BCAAs
One group of amino acids deserves special mention because of their popularity among athletes. The branched-chain amino acids (leucine, isoleucine, and valine) are named as such because of their molecular structure, which has side groups or “branches” attached. BCAAs are among the fastest-absorbed amino acids. Upwards of 70 percent of the amino acids processed by the liver and released into the bloodstream are believed to be BCAAs. Within about three hours of eating a high-protein meal, anywhere from 50 to 90 percent of the amino acids taken in by muscle tissue are BCAAs. Muscle cells have an affinity for BCAAs. Many physiologists postulate that after muscle cells take in BCAAs, the body creates an increase in the absorption of other amino acids to keep things in balance. As leucine stimulates insulin release, the end result is an increase in amino acid transport and muscle-tissue synthesis. It’s because of this that many promoters of BCAAs consider them anabolic compounds.
The average dosage suggested for BCAAs is 1 to 4 grams taken 60 to 90 minutes after your workout.
L-Glutamine
Of all the amino acids that can be taken separately, none come close to generating the potential of L-glutamine. (Don’t let the “L” confuse you – many molecules exist in two forms that are mirror images of one another. Chemists use “L” and “R” to denote left-or right-hand orientation.) L-glutamine is classified as a “semi-essential” or “conditionally essential” amino acid. Under normal circumstances the body can synthesize sufficient L-glutamine from other amino acids to meet physiological demands, but under some conditions the body cannot do so. Recently, L-glutamine has come to be regarded as one of the most important of the amino acids when the body is subjected to stress such as trauma (including surgical trauma), cancer, burns and … intense exercise! Under these conditions, L-glutamine becomes an essential amino acid, and it is therefore very important to consume sufficient amounts to meet the increased physiological demands created by these situations.
GLUTAMINE AFTER TRAINING
The body can produce glutamine on its own, but sometimes this essential amino acid is needed in greater amounts than the body has the ability to produce. If you are training hardcore, taking L-glutamine can help increase protein synthesis, regulate blood sugar, accelerate recovery time and enhance immune function. It is suggested that you take 5 grams immediately post-workout to aid recovery and decrease soreness, and another 5 grams six hours later.
L-glutamine is primarily synthesized and stored in skeletal muscle. A closely related amino
acid,L-glutamate,isconvertedtoL-glutamineinareactioncatalyzedbytheenzymeglutaminesynthase.This reaction requiresammonia,ATP andmagnesium.
L-glutamineisa very versatileaminoacidandparticipatesinmany reactionsinthebody.Itisimportantintheregulationofacid-basebalanceandallowsthekidneystoexcrete high-acid urine,thusprotectingthebodyagainst acidosis.
Forbodybuilders,glutamine’sprimarybenefitistokeepthebodyinpositivenitrogen balance, asdiscussedearlier.Onesimplewaytodetermineifthebodyis inastateofnegativenitrogenbalanceistouseyournose.Yesthat’sright,takeagoodsniff!Ifthebodyisbreaking downmuscletissuetobeusedasafuelsource,oneofthebyproductsisammonia.Thereisnomistakingthesmellofammonia.Nexttimeyouseeatriathleteormarathonrunneratthegym,justkeepyournoseopenasyouwalkby.Chances are you’lldetectthedistinct smellofammoniaintheirsweat.You’llevensmellitnearpre-contestbodybuilders,astheyareoftenina catabolic, muscle-wastingstate.
Bodybuilder or not, everyone wants to remain healthy, and besides being a necessity in muscle building, glutamine is also a primary ingredient in many of the immune system’s potent germ fighters. Such immune-system cells as monocytes, lymphocytes, and neutrophils are enhanced with glutamine supplementation. As long periods of intense exercise can depress the immune system, athletes would be wise to supplement with glutamine. The fact that the amino acid also boosts muscle-tissue synthesis is a bonus.
Thenormaldosageofglutaminetakenbybodybuildersandotherathletesis5to10gramsperday.Aswithcreatinesupplementation,itmakesmoresensetotakesmalleramountsmorefrequently.

Certain supplements are more beneficial when taken either pre-or post-workout. Pay attention to optimal dosages and suggested timings.
Photo of Benais Begovic by Robert Reiff
MCT OIL – MEDIUM CHAIN TRIGLYCERIDES
MCToilisanotherofthosesupplementsthatseemstohavehaditsday.Whenthefirst editionofthisbookcameout,MCToilsranked rightuptherewithproteinandcreatine as amust-usesupplement.But,likemanysupplementsthatfellshortoftheirpromises,MCToilisnolongera favoritewithbodybuilders.
As the name suggests, MCTs are medium-length fatty acid molecules believed to act like carbohydrates as an energy source. They seem to play a role in fat metabolism by speeding up an individual’s metabolic rate, thus causing body fat to be utilized faster. MCTs also produce a compound called ketones that can also be used as an energy source. Many bodybuilders on pre-contest diets find that MCTs suppress their appetites and help them preserve muscle tissue.
“Daveendedupshittinghispantsfortwodaysandthenwastakentohospitalfortwodays’ observation.Hewasinabadwayfortwoweeksbecausehefailedtoreadthelabel.”
–MarcRainbow,IFBBpro,tellingofthetimeagymmemberdrankabottleofMCToilallatonceinan attempttoincrease hisenergylevel.
The anecdotal evidence from bodybuilders is that MCT oils are just not that effective. In addition, large amounts of MCT oils can interfere with the absorption of fat-soluble vitamins A, D, E and K. Those suffering from diabetes should avoid MCT oils because of their ability to increase ketone levels (a common side effect of diabetes). An individual with diabetes taking MCT oil runs the risk of developing acidosis – a condition in which the body’s blood becomes too acidic in nature, causing life-threatening problems.
CHROMIUM PICOLINATE
Chromiumisanaturallyoccurringmineralfoundinsuchfoodsasmeat,poultry,fishandwhole grainbreads.TheFDArecommends a daily chromium intakeofapproximately130micrograms.Combiningchromiumwithpicolinic acidsimplyaidsinefficient chromiumabsorption–thiscombinedformisthemostpopularformfoundinsupplements.
Bodybuilders use chromium picolinate primarily as a fat-burning agent. Some experts go as far as to claim that this supplement can literally melt fat, drastically reduce appetite and increase metabolism. Chromium is also believed to improve carbohydrate and fat metabolism. Most of chromium’s effects appear related to its ability to make the body more sensitive to the hormone insulin. The exact mechanism by which chromium improves insulin efficiency is currently unclear. It has been suggested that chromium somehow works to increase sensitivity of insulin receptors. There seems to be some merit to this theory, as a number of medications used to treat diabetes are based on chromium.
I caution you, however, because research still hasn’t determined the exact mechanism of chromium picolinate as it relates to fat loss. One claim is that improved insulin efficiency causes an increase in the production of seratonin, which subsequently reduces appetite.
Another theory is that chromium can regulate the fat-production processes in the body,
preventing excess fat from forming.
Thereactionamongbodybuildershasbeenmixed.Someswearbychromium’sfat-burningeffects;othersconsideritworthless.Sinceit’snotthatexpensiveandrelativelysafe,youmaywanttogiveita try –justdon’texpectanydramaticresults.
ZMA
ZMAisthenamegiventoapatentedmineralformulacontaining30milligramsofzincand450milligramsofmagnesium alongwith11milligramsofvitaminB-6.BalcoLabs wastheoriginaldeveloper.Ifthis namesoundsfamiliarit’sbecauseBalcoLabs was made famous whenitwasraidedbyfederalagentsinSeptemberof2006.Theownerofthelabwaschargedwithsellingdesignersteroids tosomeoftheworld’stopathletes.
Balco observed that athletes often had mineral deficiencies, including zinc and magnesium.
Zinc plays a major role in testosterone production and magnesium helps oxygenate muscle tissue. It stands to reason that deficiencies in either can severely hamper muscle-building abilities. According to Balco, multivitamins that contain identical amounts of these minerals will not cure the deficiency for athletes, but taking the minerals separately in their ZMA product can, because of the theory of competing nutrients. If you take these products on their own they do not compete with other minerals in your body and therefore you can use more of them.
Many bodybuilders supplementing with ZMA have reported that they sleep better. The importance of regular sleep for building muscle was discussed earlier and needs to be re- emphasized. Sleep is a time when many anabolic hormones (including testosterone and growth hormone) are released in greater concentrations. Sleep is also the time when muscle tissue is built and repaired. To support their claims, Balco released the results of several studies that revealed testosterone increases of about 30 percent and strength increases 2.5 times greater than placebo groups. The main criticism of these studies was that the test subjects were athletes on high-protein diets. Increased protein intake and high-intensity exercise are likely two major contributing factors to their results. Besides, Balco Labs basically provided performance-enhancing drugs to top athletes in exchange for ZMA endorsements. Barry Bonds went so far as to attribute his dramatic physique transformation to ZMA. That makes their claims a little less believable.

PROHORMONES
Photo of Chris Jalali by Robert Reiff
Prohormones remained largely unknown to the general public until 1998, when a reporter spotted androstenedione in the locker of home-run slugger Mark McGwire. Suddenly, young athletes everywhere were desperate for this new wonder supplement. The fact that McGwire broke Roger Maris’ record of most home runs in a single season that year sent sales through the roof.
In some respects, prohormones are a direct result of the reclassification of anabolic steroids as illegal substances back in 1990. Recognizing that many former steroid users would be looking for a legal alternative supplement, manufacturers began hiring biochemists to synthesize a new class of supplements that possessed steroid-like effects without side effects or legal issues. Thus, the prohormone was born. While the effectiveness and safety of prohormones has been debated since their first use in bodybuilding, there is no argument about their current status – they are illegal! In 2004 the Anabolic Control Act was amended to include prohormones as illegal substances. Essentially, this act means that possession of either steroids or prohormones could land you some serious jail time. It’s not worth the risk of using prohormones. Still tempted? Well, look at it this way – where would you rather pump iron? The local gym or the prison courtyard?
Breaking it Down
For those not familiar with prohormones and the terms commonly used to describe them,
let’s begin with a brief overview.
Using androstenedione as an example, we see that it is a molecule very similar to testosterone, the principal male sex hormone. The primary difference is that where testosterone has a hydroxyl group (hydrogen and oxygen bonded together and written as –OH) in a specific position, androstenedione has a keto group (carbon and oxygen bonded by a double bond; C=O). Simply put, androstenedione is one step away from testosterone. This makes it a “precursor” or a “pro” (coming before) hormone.
The body can convert androstenedione to testosterone (and vice versa) by use of a specific enzyme that is present in the body in fairly large amounts. Oral androstenedione supplementation very briefly increases blood levels of testosterone. It is this ability to act as a direct hormonal predecessor of testosterone that makes it attractive to bodybuilders and other athletes. But while androstenedione is a precursor of testosterone it is also, unfortunately, a precursor of estrone, one of the estrogenic hormones. As such, it can have adverse estrogenic effects similar to those of anabolic steroids, such as gynecomastia (feminized swelling of the nipples). Also, testosterone not only converts to estrone, but to a potent androgenic compound known as dihydrotestosterone (DHT). Increased DHT levels will sometimes lead to hair and skin problems.
Othervariationsofandrostenedioneareavailableincluding4-androstendiol(4-AD)and5-androstenediol(5-AD),whichdifferchemicallybythepositionofthechemicaldoublebondinthesteroidmolecule(hencethe“4”and“5”designations).Likeandrostenedione,theyalsohave bothandrogenicand estrogenicactivity(butinthecaseof4-androstendiol,theestrogenic conversionisindirect).
Another group of prohormones called “norandro” products are precursors of a compound called nortestosterone, also called nandrolone. Nandrolone is a sex hormone found in certain animals including horses. It also makes up half of the popular anabolic steroid nandrolone deconate (also known as deca-durabolin).
Nadrolone exhibits a higher anabolic (tissue-building) activity in humans in relation to its androgenic activity than does testosterone. Since nandrolone metabolizes to a weaker compound than testosterone does, called dihydronandrolone, precursors of nandrolone are much less likely than testosterone to cause hair, skin and other androgenic problems.
Available variations are 19-nor-4-androstenedione (19-nordione), 19-nor-4-androstenediol and 19-nor-5-androstenediol (19-nordiols) (once again the numbers indicating the relative positions of the primary bonds in the molecule).

Photo of Lind Walter by Irvin Gelb
TRIBULUS TERRESTRIS
The herb Tribulus terrestris (also known as puncture vine) first gained prominence as a “secret weapon” employed by Bulgarian weightlifters. Tribulus terrestris is supposed to have
many metabolic properties including increasing muscle growth, improving sex drive, and “boosting” male performance in the bedroom. There are also reports that Tribulus terrestris can treat colic pains, lower blood pressure and reduce your cholesterol levels.
Mechanism of Action
Tribulusisbelievedtoworkbyincreasingthebody’slevelsofluteinizinghormone(LH),produced bythebody’spituitarygland.LHinturn stimulatesthetestestoboostproductionoftestosterone.It’scommonlyknownthattestosteroneimprovesthebody’sabilitytobuild musclemassandstrength.That’swhysynthetictestosteroneandrelatedsupplements(intheformofanabolicsteroids)aresopopular.Itshouldbeemphasized, however,thatTribulusisnotahormonesupplementorprohormone.Becauseitworksbyincreasingthebody’snatural productionlevelsoftestosterone,itworksonlywithinthebody’snaturallimitstohelpmenachievetheirstrengthandmuscularpotential.Tribuluswillnotcausethebodytoindefinitelyproducemoreandmoretestosterone,butratheritbalancesnaturalhormone levels.Aswithanysupplement,Tribulusisnoquick-fixmiracleproduct.Itwillonlyhelptoimprovestrengthinconjunctionwithan exercise programthatplacesthemusclesunderstrainand thenallowsthemtorecover.Anecdotalevidencesuggeststhatthebestdosageis750to1,500milligramsperday.Asofthispublication,Tribulusterrestrisislegalanddoesn’tfallundertheAnabolic ControlAct.
EPHEDRINE, EPHEDRA AND MA HUANG
These terms are all used to refer to the same substance derived from the ephedra plant.
OthercommonnamesforabeveragemadefromtheseplantsarewhorehouseteaandMormontea.Ephedraisashrub-likeplantfoundindesertregionsincentralAsiaandotherpartsoftheworld.Thedriedgreensoftheplantareusedmedicinally.Theprimaryingredientinephedraisastimulantcalledephedrine,anFDA-regulateddrugfoundinmanyover-the-counterasthmamedications.
Biochemically, ephedrine is what’s known as a beta agonist. This means it stimulates beta receptors in the sympathetic nervous system (the “flight-fight” system). Ephedrine is used by bodybuilders and other athletes for two primary reasons: for fat loss through thermogenesis and as a stimulant.
Thermogenesis is the process of fat loss whereby the body’s temperature (particularly the temperature of fat cells) is elevated slightly. Increased body temperature makes fat deposits more susceptible to burning as a fuel source during periods of aerobic activity.
As a stimulant, ephedrine ranks somewhere between caffeine and amphetamine. Unlike most over-the-counter supplements that claim to provide more energy, ephedrine is actually very effective. In fact, it’s so effective at boosting performance that most sports organizations have banned its use. Ephedrine’s close cousin, pseudoephedrine, which is not as powerful, is also banned. A number of prominent athletes – including Canadian Olympic rower Silken Laumann – have failed drug tests after using over-the-counter cold medications that contain pseudoephedrine to combat the drowsy-inducing effects of some of the other ingredients. The amount of pseudoephedrine present in these common medications is certainly not enough to give the athlete any performance boost. Yet, athletes who have used them failed the test and
were disqualified from competition. This illustrates how serious sports organizations are about eliminating drug use in sports.
The ECA Stack
Bodybuilders have discovered that combining caffeine, Aspirin® and ephedrine is probably the most effective over-the-counter fat-loss and stimulant combination available. Although its effectiveness is not fully understood, it is believed that taking all three drugs together produces a synergistic effect. In other words, when the drugs are combined together, they magnify one another’s effects. Instead of 2+2=4, 2+2=6, 8, 10 or more. The same parallel can be seen with bodybuilding drugs. Separately, steroids, growth hormone and insulin produce amazing effects. However, when all three are stacked together the end result is a lineup of 280-pound freaks with 2 percent body fat!
Side Effects
In recent years, there has been an attack on ephedrine-based products by both the media and legislators. While still legally available, ephedrine products must now not contain more than 8 milligrams per tablet.
Much of the anti-ephedrine hysteria is based on a few cases where people died while using the supplement. In virtually all the cases, the individuals either had preexisting heart problems or were taking megadoses of the drug. However, humans are, well, human, and just as with protein powder or amino acids many people will think if some is good, more is better, despite the warnings on the box – which they probably didn’t read anyway. The other problem is that people often don’t know they have a preexisting medical condition until something happens … such as dying.
So is ephedrine dangerous? Virtually every drug is dangerous if abused or if the individual has preexisting health issues. Ephedrine is no different. When used properly by healthy individuals, it is probably the most effective stimulant and fat-loss compound available.
NITRIC OXIDE
Nitricoxidehasbecomeextremelypopularinbodybuildingcircles.Nitricoxideisafree-formgas produced bythebodytohelpcellscommunicatewitheach other.At themolecular level,it’scomposed oftheaminoacid arginine,chemicallyconnectedtothecompoundalpha- ketoglutarate (itselfsynthesizedfromtheaminoacids ornithineandglutamine).Nitricoxideisproducedwithintheflatendothelialcellsthatlinetheinsideofbloodvessels. Whenendothelialcellsare stimulated – forexample,during musclecontraction–nitricoxideissynthesized andreleased. Once released,nitricoxidediffusesacrosstheendothelial cellmembraneintotheadjacentsmoothmuscletissueofthebloodvessels,causing themtorelaxandwiden(aprocesscalledvasodilation).
Bodybuilders have added nitric oxide to their kitbags for two reasons: To boost recovery and to reduce joint and muscle pain. Nitric oxide increases blood flow, and many bodybuilders believe increased blood flow delivers more nutrients to the muscle cells, thus helping them grow during the adaptation and recovery phase. The anti-inflammation properties of nitric acid are also valued, since intense training is hard on the joints and muscles.
Nitric Oxide Supplements and Side Effects
It may surprise you to learn that most nitric oxide supplements don’t contain nitric oxide. Instead, they contain the precursor, arginine. Now, the body evolved to use amino acids in proportion and balance, as earlier discussed, and the long-term risks associated with high dosages of individual amino acids are unknown. Many users have reported experiencing nausea and diarrhea when supplementing with more than 5 to 10 grams of arginine per day.
ESSENTIAL FATTY ACIDS (EFAs)
Essential fatty acids (EFAs) are a paradox in the nutrition field. We are continuously bombarded with information about the evils of fat. Yet, as discussed earlier, some fats are just as vital to health as protein, vitamins and carbohydrates. And to really confuse the issue, EFAs can actually help you lose body fat!
Biochemically, EFAs are long-chain polyunsaturated fatty acids derived from linolenic, linoleic, and oleic acids. Humans cannot synthesize these, so they must therefore be obtained through diet. Omega-3 and omega-6 are the two most important fatty acids to get through diet. The third, omega-9, is considered nonessential because the body can manufacture a modest amount on its own, provided the other essential EFAs are present.
EFAs support the cardiovascular, reproductive, immune and nervous systems. The human body needs EFAs to manufacture and repair cell membranes, enabling the cells to obtain optimum nutrition and expel harmful waste products.

A contest-winning physique is a testament to dedicated training, proper nutrition, and educated
supplementation.
Photo of Jorge Betancourt by Alex Ardenti

Photo of Armon Abidi by Alex Ardenti
Not eating enough EFAs is a leading cause of hardening of the arteries, abnormal blood- clot formation, coronary heart disease, high cholesterol, and high blood pressure. EFAs, unsaturated fats, are utilized as building materials for cell membranes in all cells in the body. Without them, the body has to use other fats, such as saturated fats, which over time can lead to blocked arteries. EFAs also produce prostaglandins, hormone-like elements required for energy metabolism, and for cardiovascular and immune system health.
The relationship between EFAs and fat loss is both ironic and true. Essential fats help us keep slim by acting like the hormones that increase fat-burning and decrease fat production in the body. They shift the body from carbohydrate-burning mode to fat-burning mode. Only the essential fats, especially omega-3, accomplish these functions. By comparison, saturated fats (and some monounsaturated fats) do not increase fat-burning and can lead to increased body fats.
YOHIMBINETOPICALCREAM– A NEWTAKEONSPOT REDUCTION
Much as we may wish it wasn’t true, we can’t spot reduce, or tell the body which specific fat deposits to take. This aspect of dieting and exercising is frustrating because we all have a
place or two where the fat likes to settle – normally around the middle: waist and hips. Most people will find that fat-loss techniques such as calorie reduction and cardio will leave them ripped in the upper body. But getting a six-pack set of abs and for women, reducing the hips, can take an almost superhuman effort. Since nobody wants to work hard to achieve their goals, the industry has seen a boom in miracle fat-loss products. Just one swipe of this cream and your hips will dramatically be reduced! Yeah right!
The latest supplement tobemakingitsroundsinthecompetitivebodybuildingarenaisyohimbinetopicalcream.ButbeforelookingathowyohimbineworksIneedtolookbrieflyattheadrenogenicsystem.
The Role of Receptors
There are two types of adrenergic receptors: alpha and beta. There are also subtypes of each, and depending on which are activated, lipolysis (breakdown of fat) can be either promoted or impeded.
Most readers are probably familiar with the beta receptors. These can be further subdivided into beta-1, -2 and -3 receptors. It is through these receptors that drugs such as the popular ephedrine/caffeine/Aspirin®stack and Clenbuterol exert their effects. While Clenbuterol directly stimulates beta-2 receptors, ephedrine promotes its effects by stimulating the release of norepinephrine (NE) – the body’s primary endogenous thermogenic hormone. Unlike Clenbuterol, NE is not limited to binding to beta-2 receptors. Besides binding to the beta-2 receptor, it also binds to both alpha receptors as well as the beta-1 and -3 receptors. Its binding to the alpha-2 receptor is relevant to the role of yohimbine, so that is where I’ll now focus my attention.
The Norepinephrine and Alpha-2-Receptor Relationship
When alpha-2 receptors are stimulated, NE release is inhibited. NE is nonselective for receptors and will bind to most of them, including alpha-2 receptors. By binding to this receptor, NE acts as its own negative feedback signal. In simple terms, it shuts off its own release. You can probably gather why this is not productive for fat loss. To further confuse the issue, alpha-2 receptors are activated at lower NE levels than the beta receptors. Thus, thermogenesis is pretty much always turned off, particularly in areas with high alpha-2 densities.
Most people realize that men and women store body fat in different areas. However, most do not realize the underlying biochemical reason. Basically, females tend to have a large number of alpha-2 receptors and few beta receptors in the hips, thighs and butt. Men, however, have this receptor distribution in the midsection. With exercise or the use of the popular ephedrine/caffeine stack, NE levels can be increased to a point where the alpha-2 induced inhibition fat-breakdown is partially overcome. But even then, the alpha-2 receptors are still trying to shut off the fat breakdown process.
How Does Yohimbine Work?
Yohimbine is a selective alpha-2 antagonist. This means it can short-circuit the feedback loop where NE binds to alpha-2 receptors, shutting down the fat-breakdown process.
A second, more indirect mechanism by which yohimbine can aid fat loss is by increasing
peripheral blood flow to the target areas. Adipose tissue (body fat) is known to have poor vascularity. When triglycerides and other fats are broken down during lipolysis, they must also be transported away from the fat cell or they risk being reincorporated into adipose tissue. Although beta-receptor stimulation increases vasodilation (opening of the blood vessels), it does not increase it enough to remove all of the free fatty acids released during lipolysis.
Contributing further to the problem is that NE also stimulates alpha-1 and -2 receptors, and this causes vasoconstriction (a decrease in blood flow). Therefore, increasing the amount of yohimbine to an area would be expected to increase blood flow and thus increase the disposal of the various breakdown products of fat lipolysis.
Now you may think the easiest way to do this is by taking yohimbine in pill form or injecting it directly into the blood stream. Unfortunately, to do this with pills or any other method that results in high levels in the blood also means that there will be high levels in the heart and central nervous system. This leads to unpleasant and dangerous side effects such as tachycardia (irregular heart rate), high blood pressure, and anxiety. One way to get around all this is by using transdermal delivery.
Transdermal – The Straight-In Approach
Asthenameimplies,transdermaldeliverymeansjustthat–acrossthedermis,orskin.You maybefamiliarwithpopulartransdermaldrugssuchas anti-smokingandanti-seasicknesspatchesthatare placedontheshoulders orbehindtheear.Thesedrugs godirectly intothebloodstream.Yohimbinefat-losscreamsworkinasimilarmanner –thecreamisapplied directlytothearea holdingtheextrafatanditimmediatelygoestowork.Fat breakdownisincreasedthrough theescalatingNEefficiency (interferingwiththefeedback loop)andthrough theincreasingbloodflowtothefatdeposits.
Side Effects
Although rare, side effects from yohimbine creams can occur. Most are related to the stimulation of the adrenogenic system. These include loss of appetite, dizziness, hand tremors, and excessive sweating. Keep in mind that, as with most drugs, the risk of side effects can be reduced by not abusing the product. For topical creams, we suggest using it for only six to eight weeks. Also, rely on common sense – if you start experiencing severe side effects like a hand tremor or irregular heartbeat, simply stop using the drug immediately!
GREENS: BE SURE TO EAT YOUR VEGETABLES!
We all know that fruits and vegetables are good for us. Most of us had our mothers threaten to take away our desserts if we didn’t eat our veggies! Now doctors, nutritionists and other healthcare professionals push the same information on us.
Unfortunately, most of us consume only a fraction of the fruits and vegetables we all know we should. In fact, on average we are consuming only a third of the recommended daily intake suggested by nutritionists. It’s difficult trying to eat five to ten servings of vegetables with our hectic lives and our impatient attitudes. Its seems easier to choose fast-food.
But by not eating sufficient amounts of fruits and veggies we are placing ourselves at risk for cancer, heart disease, rapid aging, memory impairment, acid alkaline imbalance and many other conditions too numerous to list here. Including a nutrient-rich “greens” supplement as
part of your daily diet does not make up for this lack, but it can act as an insurance policy and provide most of the protective power of fresh fruits and veggies.

Photo of Katsumi Ishimura by Paula Crane
Green Food Supplements as Antioxidants
Extremestresstriggerssuchas environmental toxins, dietary imbalancesandjob-relatedstress,allcontribute toan excessiveproductionofwhat are called free radicals. Free-radicalproductionisanaturalprocessthatoccursinallofus.Thedifferencelies inhowmanyweproduceandmoreimportantly,howeffectivelyourbodiescanneutralizethem.Freeradicalsare atoms, usually oxygen,thathavelostasmallersubunitcalled an electron.That lossmakesthemunstable,sotheytrytotake electrons fromothermoleculeswithinthebody.Itisthis “kidnapping”ofelectronsthatcausesdamage atthecellular level. Unless neutralized, excessive free radicals canspeeduptheagingprocess,disruptimmunefunction,andcausegeneticmutationsincellsthatcanthenbecomecancerous.Infact, free radicalshavebeenimplicatedinmanycommondiseases.
Thankfully the body has evolved substances to neutralize free radicals. They are called antioxidants, and they help protect cells from the destructive nature of free radicals. Common sense should tell you that consumption of antioxidant-rich foods and supplements is critical. Well guess what, fruits and vegetables, especially bright and colorful varieties, are loaded with antioxidants!
Maintaining a Healthy Acid/Alkaline Balance
The foods we consume also have an impact on the delicate balance of acids and bases (alkalines) in our bodies. Foods such as meat, sugar, alcohol, coffee and table salt, and factors such as stress and disease tend to increase the level of acidity within our bodies. By contrast, fruits, vegetables, herbs and spices are acid neutralizing, which means they help to bring our systems back into balance.
Food is the best source of antioxidants and acid-neutralizing compounds. However, if you do not eat enough fruits and vegetables, a quality greens food supplement can help. Greens supplements are composed of super green foods such as wheat grass, barley grass, alfalfa, chlorella, spirulina and other valuable plant extracts. Green food supplements typically come in both powder and capsule form. The powder can be added to juice or water and is best taken first thing in the morning. If you have never taken a greens supplement before, the rich green color of the drink may throw you off, but the deepness of the color is a great indication of the nutrients it provides. Some studies have revealed that the antioxidant capacity of land and sea vegetables and herbs is actually greater when properly dried and powdered, offering more than in its original raw form. This is because much of the volume of the plant is made up of water and when the water is removed properly, the nutrient value is not only maintained, but also concentrated.
VITAMIN AND MINERAL SUPPLEMENTS
It’s safe to declare that the good ol’ multivitamin is the most popular food supplement used by the general public. It seems just about everyone is taking a one-a-day multivitamin. While it probably makes sense from a general health perspective, there is considerable debate as to whether or not extra vitamins and minerals boost exercise performance. On one hand, you have coaches, magazines and even the media, saying that hard-training athletes need extra vitamins and minerals. On the other side, you have nutritionists and researchers saying that good eating practices will supply more than enough vitamins and minerals.
Unlike protein, for which there is some evidence to suggest that hard-training athletes need more – no such evidence exists regarding vitamins and minerals. The few studies that did reveal boosted performance focused only on individuals who were deficient in one or more vitamins or minerals to begin with.
While some evidence suggests that female athletes who have heavy menstrual periods may need extra iron, most people don’t need to mega dose on vitamins and minerals. In fact, as mentioned earlier, some vitamins and minerals are toxic in high dosages.
The best way to determine whether or not you need a multivitamin is to critique your diet.
Are you getting the right number of servings per day? Do you eat plenty of fruits, but not nearly the same amount of vegetables? Supplements should be just that – an addition to a diet that is lacking in something. Take vitamin and mineral supplements only if you really feel you need to.

Photo by Paul Buceta

Photo of Quincy Taylor by Raymond Cassar

CHAPTER 39
SizeorShape?– The Chicken & EggDilemma
“A four-inch chest gain is great, but a four-inch waist gain at the same time is not at all acceptable.”
–FrankSepe,topbodybuildingmodelandcolumnistforMuscleMagInternational,clearingupsomeconfusionaboutsizeandshape.
“Reeves’ training sometimes ran counter to the traditional wisdom of the day. He was
knowntodown-sizeamuscle–orsimplyneglecttrainingit–ifitdidn’tcomplementadjacentmuscles.”
– Michael J. De Persis,MuscleMag Internationalcontributor, commenting on how the great Steve Reeves always tried to keep his muscles in perfect proportion.
Theironyaboutthenever-endingsize-and-shapedebateisthattherereallyshouldn’t be any debate at all. Shape and size are interrelated; you can’t really have one without the other. Besides, shape really means two things: the shape of the individual muscles and the overall shape of the body. You can’t do much to change the shape of your muscles, because muscle shape is primarily a result of genetics. Fortunately, you have more flexibility when it comes to changing your overall body shape. As soon as you begin building size you automatically change the shape of your body. But you want to ensure that the shape you are building is appealing – you must build muscle evenly. Building the largest body may be your goal, but a preferable goal might be to build the most perfectly proportioned body. Always keep track of which exercises you’re doing, why you’re doing them, which muscles are responding and which ones are lagging behind and need more work. This is the only way to shape the body properly.

The shape of your muscles is primarily determined by genetic makeup. By training, you build size and thus change your overall body shape.
Photo of Dexter Jackson and Phil Heath by Irvin Gelb
If your goal is to eventually compete in bodybuilding contests you should concentrate on shaping your body from the very beginning. Now by this we don’t mean limiting yourself to isolation exercises. Instead, use basic compound movements to put mass where it belongs.
Compound movements also give your physique great-looking proportions, because they work more than one muscle at a time.
It’samazingwhatabitofcreativetrainingcandoforaphysique.JusttakealookatDexterJacksonorVictorMartinez.WhileneitherhasthemassofJayCutlerorRonnieColeman,theycanholdtheirownincompetitionbecausethey’vepaidcarefulattentiontotheirproportions.Byfollowingthisphilosophy,guyssuchas FrankZane,Shawn Ray,andLeeLabradabeatcompetitors whooutweighedthem by30or40pounds.Butthebigguyswouldn’tshinewithoutproportion,either.GuyslikeOliva,Arnold,Haney,Yates,ColemanandCutlerallhavehad(orhave)well-proportionedbodieswithmusclemassdistributedevenlyovertheirbodies.
TRAINING IMPLICATIONS
“You cannot build a good physique using just a few movements. It’s impossible. Just thinkfor a moment. How can an individual build a balanced physique when typically his workout routine includes 15 sets of bench presses, 10 sets of shoulder presses, 5 squats, even fewer back movements, and probably no forearm, calf, or abdominal work.”
–ThelateVinceGironda,theIronGuru,commentingonwheremostbodybuildersgowrongintheirtraining.
So what does all this mean for your training? Despite what some experts may tell you, all exercises are mass-builders – no exceptions. Yes it’s true that some exercises are better than others for building mass (bench presses, squats, barbell curls, etc.), but even the so-called shaping exercises (side laterals, dumbell flyes, concentration curls, and leg extensions) will stimulate muscle growth – just not to the same extent as the basic compound movements. Your shape comes from where the muscle mass is added. Side laterals, for example, shape the shoulders by building the side shoulder. Dumbell flyes build the outer regions of the chest muscles. The flat barbell bench press is great for building the lower and outer chest, but eventually you’ll probably need to do more incline presses and flyes to balance out the upper chest. In fact, sticking to the bench press is a pitfall of many bodybuilders. The bench is great for beginners because it stimulates many different muscles of the upper body including the shoulders and triceps. But many bodybuilders let their egos take over and begin to focus on “how much they can bench” rather than if the exercise is producing results. Because they are using whatever means necessary to push the weight up, you’ll often see their front delts take over from their chest in development.
One of the worst things you can do is to become set in your ways. You’ll have to follow a program to begin with, but if a certain exercise is not increasing the size of the targeted muscle and adding to the shape of your body, get rid of it. Even bodybuilders who seem to grow by looking at weights must constantly modify their training routines to keep their physiques balanced and in proportion.
TRAINING GUIDELINES
Your first step to fantastic, huge, perfect proportions might surprise you, but it will guarantee results: Read. Read as many books as you can on anatomy and physiology. Try a used bookstore as you’ll probably pick up university and college textbooks for a few dollars. Don’t forget the monthly magazines such asMuscleMag InternationalandReps!Remember there is no such thing as too much knowledge.
The next step is to listen to your body. If you’ve said it’s leg day but your legs are still aching from the last workout, then work out a different bodypart. And just because the bench press is a great chest exercise for some doesn’t necessarily mean it will put Cutler-sized pecs on you. For some people the bench press does very little for chest development because their front delts and pecs take over. You must learn what works for you and trust your training judgment.

Determining which bodyparts are growing the fastest and which are weak points is an important part of your training. By doing so, you’ll know which areas to prioritize.
Photo of Jay Cutler by MuscleTech
Besides your own judgment, it never hurts to get a second and even third opinion. While
your friends are a good place to start, keep in mind they may hide their negative opinions – or they may just not know about bodybuilding physiques. If you know a few competitive bodybuilders or, better still, bodybuilding judges, ask them to give you an honest appraisal of your physique. Now be warned – you may get a brutally honest opinion. And that’s what you want. Just remember that honest comments will do more for your physique than the classic: “You look great.” Bodybuilding judges will not judge you on how you look relative to Joe Couch Potato, they will be comparing you to the best onstage with you.
GIVE PRIORITY WHERE IT’S DUE
Another strategy is to pay close attention to your bodyparts to determine which are growing the fastest and which are lagging behind. As soon as you notice weak points, modify your training routine to give them priority. Start training them first in your workout when your energy reserves are highest. Don’t be afraid to perform a few extra sets and reps for these slackers, either. In order to balance out a physique it’s sometimes necessary to deliberately slow down the progress of fast-growing muscles so the slow-growers catch up. If your back is weak and your chest is strong, then train your back first and give it lots of sets. Meanwhile, train only enough chest to keep up what mass you have. You can even do the same within one bodypart. For example, if your upper chest starts lagging behind your lower chest, back off on your flat presses and flyes and increase your inclines.
The same logic applies to legs. Early in your training career you can begin every leg workout with squats, but if you’re like most bodybuilders, eventually your thighs and glutes will start overpowering your hamstrings. Stiff-leg deadlifts and leg curls might not give you the same degree of satisfaction as squats do, but they’ll balance the back of your upper legs with the front. And believe me, no one can win a competition at any level with flat hamstrings, no matter how great their quads are.
STRIKE A BALANCE
Another mistake many bodybuilders make is training bodyparts that respond quickly because they enjoy seeing the results while ignoring bodyparts that don’t respond well or that they can’t see. But just because you can build certain areas to a huge size doesn’t necessarily mean you should. Men are notorious for building biceps and not triceps, chest and not back, quads and not hamstrings, and even upper body but not lower body. This is like walking around with a rat’s nest at the back of your head thinking that because you look fine in the mirror there’s no problem. You may not have a 360-degree view of yourself, but others do, so make sure you look balanced from every perspective.
Most people seem to have an easy time building their upper muscles and a hard time building their “lowers.” You likely have a better-developed upper quad than lower, and the same goes for your biceps. On the other hand, your upper chest development probably pales in comparison to your lower chest. A great-looking physique requires a balance between your “uppers” and “lowers” – especially the upper and lower chest, upper and lower biceps, upper and lower quads, upper and lower abs, and upper and lower back.
Finally,forcompletedevelopmentyouneedtorememberthatthemuscleshavetwomainparts:thelargemusclebelly,andtheendregions,whicharecalledoriginsandinsertions.
Squats will do a great job of building the center thighs and glutes, but you’ll probably need to perform extensions and leg presses to fill in the thighs closer to the knee. The standing barbell curl is probably the best exercise for building the belly of the biceps. However, to really fill in the lower biceps and brachialis (the muscle that connects the upper arm to the forearm) you’ll have to incorporate preacher curls and reverse curls into your arm training. Generally speaking, basic compound exercises are best for the larger belly of the muscle and isolation exercises work for the origins and insertions.
BE A MASTER OF ILLUSION
Just as a ripped 180-pound bodybuilder will appear larger than a smooth 220-pounder, so too can you use illusion to maximize your physical appearance. Hopefully by now you are beginning to see that muscle size, shape, proportion and symmetry are not purely the result of genetics; how you train is a huge factor. Intelligent training allows you to improve your symmetry by emphasizing weak areas and de-emphasizing fast-growing areas. Even with limited genetic ability you can turn mediocrity into greatness. You may never carry the Olympia-sized mass of a Jay Cutler, Ronnie Coleman or Gustavo Badell, but there’s no reason you can’t develop an eye-catching physique.
For thousands of years magicians have used illusion to make people see what wasn’t there.
Fromabodybuildingperspective,illusioncanbeageneticallychallengedcompetitor’sbestfriend.Althoughstructuralweaknessescannotbetotallyhiddenoreliminated,withcreative trainingtheycanbeminimizedordisguised.
The best example in bodybuilding is the illusion of shoulder width. There is little you can do to widen your bone structure. (You can “stretch out” your clavicles if you are under 30. More on that later.) Yet with a bit of creativity you can make your shoulders appear a couple of inches wider. By adding just an inch to each shoulder, your shoulders appear two inches wider. At the same time, you can use a combination of diet and cardio to reduce your midsection by another two or three inches. The final effect of all this is a four-to five-inch increase in the appearance of your shoulder width. Besides the extra couple of inches on your shoulders, you’ve dramatically enhanced your V-taper by shrinking your waist a few inches.
Let’s continue your transformation by balancing out those legs of yours. First, add in some leg extensions and presses to increase the size of your lower quads. Then by adding in seated calf raises to work your lower calves, you create the illusion that you have long full calves.
You can carry out similar changes to the upper body. You’ll do preacher curls to bring out the lower biceps and dips to emphasize the lower and outer chest. By building the lower and outer chest you emphasize the line that separates the chest from the abdominals. This gives the pecs an armor-plate look and also creates the illusion of upper-body width. If your arms appear as two straight sticks, you can overcome this by emphasizing the side (lateral) triceps. This makes you look as if you have two hams hanging from your shoulders.
The average bodybuildercan expecttomakenoticeablechangesinaslittleasfour tosixmonths.Withinhalfayearyou’llactuallystartlookinglikeabodybuilder.Anothersixmonthsandyoumightbereadyforyourfirstbodybuildingcontest.Anotheryearortwoanditmightbethestateorregionals.Don’tletyourcurrentappearancedeflateyourconfidence.

Photo of Gustavo Badell by Irvin Gelb

Bodybuilding isn’t magic, but it does involve the power of illusion. Certain exercises will help minimize specific structural weaknesses.
Photo of Victor Martinez by Irvin Gelb
EXERCISES FOR SHAPE AND ILLUSION
Now that you know the importance of building size in the right places, let’s look at some of the best exercises for developing symmetry and proportion, and ways to create illusion.

UpperChest:Althoughit isa great exercise,theflatbarbellpressdoesn’tdoa verygoodjoboffillinginthe upperchest.Thebestexercises for this are inclinepressesusingbarbells, dumbells,ortheSmithmachine. Onceyou haveadecentamountofmuscle massinthe upperchest,startaddinginclinedumbellflyestoyourroutinetogivetheupperchestagoodstretch andtohelpfillintheareawherethefrontshouldersjointhechest.Youmayhavetoexperimentwiththeangleonthe bench.Mostbodybuildersfindthatanglesbetween20and30degreesworkbest,butothersneedtogoevenshallower–sayto10or15degrees.Othersmayneedtogohigher– somewherebetween30and45.

Outer Chest:To really create the illusion of chest and torso width, try dips. Most gyms have parallel dipping bars but you may have access to bars that form a V. Try both and see which feels the most comfortable, particularly on the shoulder joint. When doing dips for the chest, always lean forward and keep the elbows flared wide. Narrow upright dips tend to put most of the stress on the triceps. Flat and decline flyes are great for building the outer chest and for carving that clean line that separates the chest from the torso.

Lateral Head of the Triceps:To hit the outer or lateral head of the triceps, try triceps pushdowns with your elbows held wide (that is, not tucked close to the sides like traditional pushdowns). Also, try performing the exercise with a rope instead of a metal attachment. The rope allows you to flare your hands out at the bottom of the exercise. Another great way to target the outer triceps is to perform lying dumbell extensions by lowering to the opposite side of the body rather than to the ears.

Lower Triceps:While there is no way to lengthen short triceps, you can create the illusion of length by building the lower end of the long head. One of the best exercises for doing this is the lying EZ-bar extension, again with the elbows flared wider than normal. Another lower- triceps builder is one-arm cable pulldowns with the hand supinated (facing upwards).

LowerBiceps:Nothing looks as impressive as a frontdoublebicepsposethatshowsno gap orspacebetweenthe upperforearmandlowerbiceps.Unfortunately, biceps lengthisprimarilygenetic.But, as you’re learning,youcan createtheillusionofincreased lengthbytargetingthelowerbiceps.AndwithoutadoubttheNo.1exerciseforhittingthelowerbicepsisthepreacher,orScott,curl.YoucanusethestraightorEZ-curlbar, dumbellsora cable machineforthisexercise.Trythemall.Afterpreachercurls,thehammercurlandZottmancurl
will also help fill in the gap by beefing up the upper forearms and brachialis.

Side Shoulders:By far the best way to widen the shoulders (at least in terms of muscle mass) is to increase the size of your side shoulders. The best exercise for doing this is the side dumbell raise (also called a lateral raise). For variety, try performing the exercise with one or two arms at a time. You can also do the exercise on a cable pulley machine or side raise machine. Other great side shoulder exercises are medium-or wide-grip upright rows.

RearShoulders:Nothingaddspower tothe physiqueandimpressiveness tobackposeslikeawell-developedsetofrearshoulders.Justtakealookatthereardeltoidsonsuchcurrent championsasVictorMartinez,DexterJackson,JayCutler,ToneyFreemanandGustavoBadell.Withoutreardelts,yourcoconutswillbea half shell!Thebestexerciseto targettherear deltoidsisthebent-overlateralraise.Youcanperformthisexerciseeitherstandingupandbent overatthewaist,orsitting downontheend ofaflatbench.Ifyoufindtheexercisestressfulonthelower back, try performingitlying facedownona20-to30-degree inclinedbench. Aswithdumbellside raises,youcan also performbent-overlateral raisesusinga cable pulley machine.Anothergreatrearshoulderexerciseisthereversepec-deck.

Lower Lats:When it comes to full back development, few bodybuilders come close to Jay Cutler and Ronnie Coleman in back poses. (Although Franco Columbu and Dorian Yates in their day would beg to differ!) True back impressiveness is heavily dependent upon genetics; where your lats attach to the torso can make or break most back poses. Those with the best lat spreads have lats that attach down low, and their lats have that broad, sweeping manta-ray look. Conversely, those with high lats have a large gap between their lats and waist.
Whileyoucan’t shiftthelatattachments,youcan emphasizethelower latsandcreatetheillusionoflowerlatattachments. Instead ofperforming front pulldownswitha wide,palmsfacing forward grip, grabthebarwitha shoulder-width grip,palmsfacing towardsyou(calledareversegrip).Youcanmakethesame modificationon chin-ups.Barbell rows can alsobeperformed this way. But keepin mindthatthis grip placesmorestressonthebicepsthana wider gripdoes.You’lleventually reach apointwherethebackmuscleswillbecapableofliftingmuchmoreweightthanwhatthebiceps can safelyhandle(six-timeMr.OlympiaDorian Yatesfoundthisout thehard way whenhetoreoneofhis bicepswhilereversebarbell rowingwithover350pounds).One waytohelp takeyourbicepsoutoftheequationistouseFlexsolateliftingstraps.

Serratus:While bulging biceps are adimea dozeningymsand onbodybuildingstages,there’sjustsomethingabouta well-developedsetofserratusthatgivesthe physiquea trulypolishedlook. Besidesaddinga finishingtouchtoyourphysique,a well-developedsetofserratuswillgiveyoumorestabilityonsuchexercisesassquatsandbenchpresses.Oneofthebestexercises forworkingtheserratusisthe cross-benchdumbell pullover. Other great exercisesincludenarrowreverse-grippulldownsandchin-ups,andstraight-armpushdowns.
Butdietisjustas importanttotheserratusasanyexercise.Thisisoneofthosemusclesthat
simply disappears under a layer of fat.

Upper Thighs or “Thigh-Rods”:These are the chords of muscle located at the top of the thighs that go right up under the posing trunks. Probably the best exercise to bring them out is the lying leg extension. As many gyms don’t have this variation of the leg extension, you can try sissy squats and lunges. Also, practice contracting your thighs hard between sets.

Lower Thighs:The best exercise for bringing out the lower thigh muscles is the leg extension, but make sure you lock completely out at the top of the exercise. Other great lower thigh-builders are sissy squats, front squats, hack and Smith-machine squats. The vastus medialis, or teardrop, is stressed mainly in the top half of the squat, whereas the whole quad is stressed evenly at the bottom. So do your full squats, but if you need to bring out your teardrop then do a set of half squats as well.

Lower Calves:Most people who are considered to have weak calves have a gastrocnemius that attaches high on the leg. To help camouflage this deficiency you should spend extra time working on the low calf muscles (called the soleus). By building this smaller muscle you can make it appear as if your calves are longer and fuller than they really are. The best exercise for this is the seated calf raise machine, but most calf exercises done with the knees bent will shift most of the stress from the upper to the lower calves.
CHAPTER 40
Intermediate-Level Training
“No painting or sculpture is ever judged solely on how big it is, any more than a piece of music is judged only on how long it takes to play. Size alone just won’t cut it. Why should you be any different?”
–MuscleMagInternational’seditor-in-chief,commentingonthestateofbodybuildinginwhichsize,aboveallelse,seemstobevogue.
Whileit’sdifficulttodeterminepreciselywhenonebecomesanintermediate-level
bodybuilder, the general opinion is that once you’ve completed four to six months of regular and consistent training you may consider yourself intermediate.
Initially,oneexerciseperbodypartproducedgoodresults.However,bynowyourmuscleshave adaptedtothatworkload,developingthe strengthandconditioningto handlemoreintenseworkouts.Youmightaddmoresetsandmoreexercises.Thecoreofyourworkoutswillstillbebasic compoundexercises,butyou’llnowstartaddingsome isolation exercises (the exceptiontothiswillbe backtrainingbecausemost exercises arecompoundmovements).Upuntilnowyouhavebeenworkingyourfullbodythreedaysaweek.Theincorporationoftheseextraexercisesintoyourprogramwillmeansplittingyourworkouts.

Different exercise positions and variations will recruit different muscle fibers, allowing you to maximize mass and shape.
Photo of Armin Scholz by Robert Reiff INTERMEDIATE TRAINING ROUTINES
Four-Day Splits
“You must realize that no single exercise will work an entire muscle. Different exercisepositions bring different muscle fibers into play. Therefore, mass and shape are both best built by doing a number of exercises for each muscle group.”
– Editorial inMuscleMag International

I’ve listed the following routines as Day 1: Monday and Thursday, and Day 2: Tuesday and Friday; you can perform them on a two-days-on/one-day-off or one-day-on/one-day-off
schedule.Youcanevenalternatetheseina two-week program.Nomatter whatversionyoufollow,simplyperformtheoppositeworkoutfromthepreviousday’straining.Andmakesuretotakeyourdaysoff!Thebodyneedsrestinorder tobuild muscle. PleaseseeexercisedescriptionsinAppendixTwo fordetails.

Training splits aren’t set in stone – adjust your program and find a split that works best for your bodybuilding goals.
Photo of Fouad Abiad by Jason Breeze
ROUTINE (1a)

Monday-Thursday

EXERCISE
SETS
REPS
Flat Bench Presses
3
8–12
Incline Flyes
3
8–12
Chin-Ups
3
8–12
One-Arm Rows
3
8–12
Barbell Curls
3
8–12
Concentration Curls
3
8–12
External Rotations/Internal Rotations
2 each
15–20
Crunches
3
15–20
Leg Raises
3
15–12
ROUTINE (1b)


Tuesday-Friday


EXERCISE
SETS
REPS
Squats
3
8–12
Leg Extensions
3
8–12
Leg Curls
3
8–12
Standing Calf Raises
3
15–20
Seated Calf Raises
3
15–20
Shoulder Presses
3
8–12
Lateral Raises
3
8–12
Bench Dips
3
8–12
One-Arm Reverse-Grip Pushdowns
3
8–12
ROUTINE (2a)


Monday-Thursday


EXERCISE
SETS
REPS
Incline Bench Presses
3
8–12
Flat Flyes
3
8–12
Barbell Rows
3
8–12
Lat Pulldowns
3
8–12
Dumbell Curls
3
8–12
Preacher Curls
3
8–12
External Rotations
2
15–20
Internal Rotations
2
15–20
Crunches
3
15–20
Reverse Crunches
3
15–20
ROUTINE (2b)


Tuesday-Friday


EXERCISE
SETS
REPS
Leg Presses
3
8–12
Hack Squats
3
8–12
Lying Leg Curls
3
8–12
Toe Presses
3
15–20
Seated Calf Raises
3
15–20
Front Barbell Presses
3
8–12
Bent-Over Laterals
3
8–12
Barbell Shrugs
3
8–12
Lying Extensions
3
8–12
Dumbell Extensions
3
8–12
ROUTINE (3a)


Monday-Thursday


EXERCISE
SETS
REPS
Flat Dumbell Presses
3
8–12
Incline Flyes
3
8–12
Military Presses
3
8–12
Lateral Raises
3
8–12
Upright Rows
3
8–12
Upright Dips
3
8–12
One-Arm Reverse-Grip Pushdowns
3
8–12
External Rotations/Internal Rotations
2 each
15–20
Swiss-Ball Crunches
3
15–20
Ball Passes (with partner)
3
15–12
ROUTINE (3b)


Tuesday-Friday


EXERCISE
SETS
REPS
Squats
3
8–12

Hack Squats
3
8–12
Stiff-Leg Deadlifts
3
8–12
Standing Calf Raises
3
15–20
Seated Calf Raises
3
15–20
T-Bar Rows
3
8–12
Seated Cable Rows
3
8–12
Barbell Curls
3
8–12
Dumbell Curls
3
8–12
Bench Dips
3
8–12
ROUTINE (4a)


Monday-Thursday


EXERCISE
SETS
REPS
Dips
3
8–12
Incline Dumbell Presses
3
8–12
Front Barbell Presses
3
8–12
Lateral Raises
3
8–12
Narrow-Grip Bench Presses
3
8–12
Triceps Pushdowns
3
8–12
External Rotations/Internal Rotations
2 each
15–20
Roman-Chair Sit-Ups
3
15–20
Swiss-Ball Crunches
3
15–20
ROUTINE (4b)


Tuesday-Friday


EXERCISE
SETS
REPS
Leg Presses
3
8–12
Leg Extensions
3
8–12
Seated Leg Curls
3
8–12
Standing Calf Raises
3
8–12
Toe Presses
3
15–20
Chin-Ups
3
8–12
Seated Pulley Rows
3
8–12
Seated Incline Dumbell Curls
2
8–12
Standing Cable Curls
3
8–12
ROUTINE (5a)


Monday-Thursday

EXERCISE
SETS
REPS
Squats
3
8–12
Leg Extensions
3
8–12
Lying Leg Curls
3
8–12
Standing/Seated Calf Raises
3 each
15–20
Flat Bench Presses
3
8–12
Incline Dumbell Flyes
3
8–12
Lying Extensions
3
8–12
Rope Pushdowns
3
8–12
External Rotations/Internal Rotations
2 each
15–20
ROUTINE (5b)


Tuesday-Friday


EXERCISE
SETS
REPS
Bent-Over Rows
3
8–12
Lat Pulldowns
3
8–12
Dumbell Presses
3
8–12
Upright Rows
3
8–12
Barbell Shrugs
3
8–12
Preacher Curls
3
8–12
Alternating Dumbell Curls
3
8–12
Reverse Crunches
3
15–20
Swiss-Ball Crunches
3
15–20
ROUTINE (6a)


Monday-Thursday


EXERCISE
SETS
REPS
Leg Presses
3
8–12
Hack Squats
3
8–12
Stiff-Leg Deadlifts
3
8–12
Donkey Calf Raises
3
8–12
Dips
3
8–12
Incline Flyes
3
8–12
Narrow Presses
3
8–12
One-Arm Extensions
3
8–12
External Rotations/Internal Rotations
2 each
15–20
ROUTINE (6b)


Tuesday-Friday

EXERCISE
SETS
REPS
T-Bar Rows
3
8–12
One-Arm Rows
3
8–12
Dumbell Presses
3
8–12
Cable Laterals
3
8–12
Upright Rows
3
8–12
Dumbell Curls
3
8–12
Preacher Curls
3
8–12
Crunches
3
8–12
Rope Crunches
3
8–12

Photo of Darrell Terrell by Robert Reiff

Some exercises are better for building mass, but even the so-called shaping exercises will stimulate muscle growth.
Photo of Evgeny Mishin by Irvin Gelb
ROUTINE (7a)

Monday-Thursday

EXERCISE
SETS
REPS
Decline Barbell Presses
3
8–12
Incline Dumbell Presses
3
8–12
Barbell Rows
3
8–12
Chin-Ups
3
8–12
Barbell Curls
3
8–12
Incline Dumbell Curls
3
8–12
External Rotations
2
15–20
Internal Rotations
2
15–20
Swiss-Ball Crunches
3
15–20
Hanging Leg Raises
3
15–20
ROUTINE (7b)


Tuesday-Friday


EXERCISE
SETS
REPS
Squats
3
8–12
Sissy Squats
3
8–12
Lying Leg Curls
3
8–12
Standing Calf Raises
3
8–12
Seated Calf Raises
3
8–12
Front Barbell Presses
3
8–12
Lateral Raises
3
8–12
Barbell Shrugs
3
8–12
Lying Triceps Extensions
3
8–12
Pushdowns
3
8–12
ROUTINE (8a)


Monday-Thursday


EXERCISE
SETS
REPS
Incline Barbell Presses
3
8–12
Flat Dumbell Flyes
3
8–12
Chin-Ups
3
8–12
T-Bar Rows
3
8–12
Preacher Curls
3
8–12
Concentration Curls
3
8–12
External Rotations/Internal Rotations
2 each
15–20
Crunches
3
15–20
Reverse Crunches
3
15–20
ROUTINE (8b)


Tuesday-Friday


EXERCISE
SETS
REPS
Leg Presses
3
8–12
Leg Extensions
3
8–12
Lying Leg Curls
3
8–12
Standing Calf Raises
3
15–20
Seated Calf Raises
3
15–20
Front Barbell Presses
3
8–12
Bent-Over Raises
3
8–12
Lying Dumbell Extensions
3
8–12
Triceps Pushdowns
3
8–12
ROUTINE (9a)


Monday-Thursday


EXERCISE
SETS
REPS
Dips
3
8–12
Incline Dumbell Presses
3
8–12
Lat Pulldowns
3
8–12
Barbell Rows
3
8–12
Lateral Raises
3
8–12
Upright Rows
3
8–12
External Rotations/Internal Rotations
2 each
15–20
Swiss-Ball Crunches
3
15–20
Hanging Leg Raises
3
15–20
ROUTINE (9b)


Tuesday-Friday


EXERCISE
SETS
REPS
Squats
3
8–12
Hack Squats
3
8–12

Stiff-Leg Deadlifts
3
8–12
Toe Presses
3
15–20
Seated Calf Raises
3
15–20
Barbell Curls
3
8–12
Incline Curls
3
8–12
Narrow Presses
3
8–12
Kickbacks
3
8–12
ROUTINE (10a)


Monday-Thursday


EXERCISE
SETS
REPS
Smith-Machine Incline Presses
3
8–12
Dips
3
8–12
Seated Cable Rows
3
8–12
Dumbell Pullovers
3
8–12
Cable Curls
3
8–12
Incline Curls
3
8–12
External Rotations/Internal Rotations
2 each
15–20
Crunches
3
15–20
Medicine-Ball Twists
3
15–20
ROUTINE (10b)


Tuesday-Friday


EXERCISE
SETS
REPS
Squats
3
8–12
Lunges
3
8–12
Standing Calf Raises
3
15–20
Seated Calf Raises
3
15–20
Front Barbell Presses
3
8–12
Cable Laterals
3
8–12
Dumbell Extensions
3
8–12
Bench Dips
3
8–12
Lying Extensions
3
8–12
ROUTINE (11a)


Monday-Thursday


EXERCISE machine only – not counting abs)
SETS
REPS
Pec-Deck Flyes
3
8–12


Smith-Machine Incline Presses
3
8–12
Front Pulldowns
3
8–12
Seated Pulley Rows
3
8–12
Front Machine Presses
3
8–12
Lateral Raise Machine
3
8–12
Cable External/Internal Rotations
2 each
15–20
Swiss-Ball Crunches
3
15–20
Reverse Crunches
3
15–20
ROUTINE (11b)


Tuesday-Friday


EXERCISE machine only – not counting abs)
SETS
REPS
Leg Presses
3
8–12
Leg Extensions
3
8–12
Lying Leg Curls
3
15–20
Standing Calf Raises
3
15–20
Seated Calf Raises
3
15–20
Cable Curls
3
8–12
Preacher-Machine Curls
3
8–12
Triceps Pushdowns
3
8–12
Behind-Head Rope Extensions
3
8–12
ROUTINE (12a)


Monday-Thursday


EXERCISE machine only – not counting abs)
SETS
REPS
Squats/Lunges
3 each
8–12
Stiff-Leg Deadlifts
3
8–12
One-Leg Calf Raises
3
15–20
Lying EZ-Bar Extensions
3
8–12
Dumbell Extensions
3
8–12
Preacher Curls/Incline Curls
3 each
8–12
External Rotations/Internal Rotations
2 each
15–20
Swiss-Ball/Reverse Crunches
3 each
15–20
ROUTINE (12b)


Tuesday-Friday


EXERCISE machine only – not counting abs)
SETS
REPS
Flat Barbell Presses
3
8–12
Incline Dumbell Presses
3
8–12
Chin-Ups
3
15–20
Barbell Rows
3
15–20
Dumbell Presses
3
15–20
Barbell Shrugs
3
8–12
Lateral Raises
3
8–12
Bent-Over Raises
3
8–12

Photo of Melvin Anthony by Robert Reiff
CHAPTER 41
Dumbel -Only Training
“Using dumbells can help you break past a frustrating plateau.
Youcanhityourmusclesfrom a myriadofanglesanddoexercisesinways you never thought of.Ifyouhaven’tbeenimprovingfor awhilethentrytwoweeks of dumbell-only training.Youmightbesurprisedattheresult.”
–GerardThorne,regularcontributortoReps!magazineandauthorofnumerousbooksonbodybuilding,ontrainingwithdumbells.
Dumbellsareoftenreferredtoasthebarbell’slittlebrothers.Andasisthecasewith
manyyoungersiblings,theirbigbrothers’accomplishmentsoftenovershadowthem.Mostoftheexercisesweusefor measuringstrength–benchpresses,deadlifts, cleanandjerks,andsquats–areperformedusingbarbells.Rarelydowehearguysaskingoneanother:“Howmuch canyoudumbellpress?”or“What’syourmaxonthelateralraise?”Buttheseoften-neglectedlittlejewelsofironhaveanimportantroletoplay,andinfactmaybethekeytojazzingupyourworkoutsandbreakingthroughtrainingplateaus.
THE DUMBELL ADVANTAGE
    1 Theystressbothsidesofthebodyevenly.Althoughbarbelsarefarsuperiortomachinesin thisregard,you’restilholdingoneobjectwithtwo hands.Thestrongersidewilalways dominatetoacertainextent.Butwithtwodumbelstheweakersidewilbesubjectedtotheexactsameweightasthestronger.Overtime,dumbelsdo abetterjobofcorrectingmuscleimbalances.
    2 Theyofferagreaterrangeofmotiononsomeexercises.Onanexercisesuchasthebarbelbenchpressyoucanlowerthebaronlysofarbeforeittouchesyourchest.Youcanlower dumbelsfartherandthereforegetagreaterstretchatthebottom.
    3 Theyareversatile.Every majormuscle inthehumanbody can beexercisedwithdumbels –andusualywithmultipleexercises.Machinesareusualymusclespecific,andeventhemuch-vauntedbarbelgeneralygivesyou oneorperhapstwo exercisesforeachmuscle.Dumbels alowyoutodomany differentversionsofthesameexercise,fromnumerousangles.
    4 Anextensionof#3:Youcanchangetheanglesofanexercisetostressamusclebetterorto workaroundaninjury.

    5 Theyaregreatforunilateraltraining.Albarbelandmostmachineexercises forceyoutotrainbothsidesofthebodyatthesametime,butdumbelsalowyoutotraineachsideseparatelyifyouwish.Thisisgreatifyouwanttodo afewextrasetsforalaggingmusclegroup.Unilateraltrainingalsoalowsyoutoconcentratebetteron eachmuscle.
You may even realize a physiological benefit with unilateral training. Scientists have determined that when you train both sides at the same time, the brain has to split the nerve impulse. When you train each side separately (or in an alternating fashion) the entire nerve impulse is directed just one way. This may lead to a better overall muscle contraction.
A final advantage to using dumbells is safety. Unlike squats or bench presses where a spotter is an absolute must on heavy lifts, dumbells are much safer and if anything goes wrong, they can be dropped without trapping you underneath.
SO LET’S GET TO IT!
Hopefullybynow youarestarting toseewhy dumbellsshould notbeconsideredthejuniormembersofthestrength-trainingfamily.Hereareafewsamplefull-bodyroutinesbasedsolelyondumbells:

Dumbells offer a variety of benefits, but are superior for correcting muscle imbalances because they work each side of the body equally.
Photo of Vander Van Assche by Irvin Gelb

Alternating sides when training with dumbells affects the nerve impulses such that a better muscle contraction may be achieved.
Photo of Omar Deckard by Ralph DeHaan


EXERCISE
SETS
REPS
Bodypart – Legs


Dumbell Squats
2–3
8–12
Stiff-Leg Deadlifts (with dumbells)
2–3
8–12
One-Leg Dumbell Calf Raises
2–3
15–20
Bodypart – Chest


Flat Dumbell Presses
2–3
8–12
Incline Dumbell Flyes
2–3
8–12

Bodypart – Back
Dumbell Pullovers

2–3

8–12
One-Arm Dumbell Rows
2–3
8–12
Bodypart – Shoulders


Dumbell Shoulder Presses
2–3
8–12
Side Lateral Raises
2–3
8–12
Bent-Over Dumbell Raises
2–3
8–12
Bodypart – Biceps


Standing Dumbell Curls
2–3
8–12
Incline Dumbell Curls
2–3
8–12
Bodypart – Triceps


Lying Dumbell Extensions
2–3
8–12
SeatedDumbellExtensions(twohands,onedumbell)
ROUTINE 2
2–3	8–12

EXERCISE
SETS
REPS
Bodypart – Legs


Dumbell or Walking Lunges
2–3
8–12
Lying Dumbell Hamstring Curls
2–3
8–12
Two-Leg Dumbell Calf Raises
2–3
15–20
Bodypart – Chest


Flat Dumbell Flyes
2–3
8–12
Incline Dumbell Presses
2–3
8–12
Bodypart – Back


Dumbell Upright Rows
2–3
8–12
Two-Arm Dumbell Rows
2–3
8–12
Bodypart – Shoulders


Front Dumbell Raises
2–3
8–12
One-Arm Lateral Raises
2–3
8–12
Dumbell Shrugs
2–3
8–12
Bodypart – Biceps


Dumbell Preacher Curls
2–3
8–12
Concentration Curls
2–3
8–12
Bodypart – Triceps


Dumbell Kickbacks
2–3
8–12
Seated Dumbell Extensions (one hand, one

2–3

8–12

CHAPTER 42
Training Injuries – When Things Go Wrong
“The truth is, most top bodybuilders squat, bench or deadlift truly heavy only once or twice a month. The top champs have long known that they cannot train all-out every workout. Their joints won’t take the punishment and their bodies can’t recover from constant high-intensity training.”
–GregZulak,regularMuscleMagInternationalcontributor,commentingonwhymosttopbodybuilderscycle their trainingintensities.
Beforewelookatsomeofthecommontraininginjuriesandtheirpreventionand
treatment, a wordofcaution:Pleasedon’tread thischapterand consideryourselfmedicallytrained.Farfromit.Hundredsifnotthousandsofdifferentinjuriescanpotentiallyoccurtothebody’smuscles,tendons,ligaments, cartilageandbones.Infact every singlestructureinthehumanbodyisasitefor apotentialinjury. Thischaptermerelygivesyouageneralintroductionto sports-relatedinjuries.Itisnotmeanttobea self-diagnostic manual.At thefirstsignofaseriousinjury,immediatelyputdowntheweights,leavethe gymandseekmedicaladvice.Don’tletDannyDeltoidorBillyBicepstellyou“ohit’snothing”andforceouttwomorereps.Doingsomayturnaminorinjuryintoamajorone–possiblylifelong.Don’tletyourbodybuildingcareercometohaltsimplybecauseyoulistenedtosomegymrat.
“Manybodybuilderstryandworkthroughthepain,notunderstandingthetendon’sfunction.Theyunwittinglyworsenthesituation.”
– Dr. Marc Darrow
SORENESS VS. INJURY
For virtually every bodybuilder the sign of a great workout is soreness. This is not surprising, as any time you subject the muscles to a greater than normal level of stress, one of the most recognizable post-workout symptoms is soreness – and added stress is necessary to elicit muscle growth. Bodybuilders welcome this “sweet pain.” In fact, a workout followed by little or no soreness is deemed a waste by many bodybuilders.
While muscle soreness is indeed a form of injury, the injury has occurred at the microscopic level and is the precursor to muscular growth – remember the body heals injured muscle fibers by making them slightly bigger and stronger.
The key to injury prevention is to listen to your body and recognize when it’s trying to tell
yousomething.Onceyou’ve beentraining for awhileyouwillrecognizethedifferencebetweenmusclesorenessfromtrainingandpainfrominjury.Anddon’ttrivializeseveremusclesorenessfrom training, either.Itcouldbeasignthatyou’re trainingtoohardornotleavingadequatetimebetweenworkouts forrecovery.
A NEW LOOK AT MUSCLE SORENESS
No doubt by now you’ve experienced two types of muscle soreness – the intense burning that occurs during your workouts, and the deeper, more widespread soreness that occurs the next day. The soreness you experience during your workout is primarily caused by a buildup of metabolic byproducts of exercise, especially lactic acid. When these byproducts reach high enough levels they start impeding muscle contraction. As lactic acid is the most familiar byproduct I’ll limit my discussion to it.
The body’s chief short-term energy molecule is called ATP – adenosine triphosphate. The body can produce ATP through two primary pathways – aerobic, or “with oxygen” and anaerobic, or “without oxygen.” The aerobic pathway is the source of energy for low-intensity, long-duration exercise such as marathon running. Short-term, high-intensity training such as bodybuilding relies primarily on the anaerobic pathway. One of the byproducts of anaerobic metabolism is lactic acid, which, despite being referred to as a waste product, can actually be used as an energy source itself. However, high concentrations can impede many metabolic reactions, including muscle concentration. For example, the high acidity of lactic acid can interfere with enzymes that help break down glycogen.
Post-workout soreness, or more accurately “delayed onset muscle soreness,” or DOMS, usually appears about 12 hours after the workout and tends to become more pronounced as the day goes on. Generally you’ll get over simple soreness within a couple of days. In more severe cases you may need to help the body along using one of these methods: stretching the area, massage, sauna or even very light, high-rep exercise to increase the blood flow to the area. If the soreness becomes more pronounced, doesn’t go away, you can’t train the muscle without intense pain or it begins to take on a different “feel,” then you might have injured the area.
COMMON CAUSES OF INJURIES
“Chronic stress causes connective tissue to shorten, rigidify, bunch up, adhere and losemobility. This unwanted gluing and bonding is a major factor in the stiffness and reduction of elasticity associated with repeated strain and poorly healed injuries.”
–ChrisRand,MuscleMagInternationalcontributor,offeringanexplanationforoneofthecommoncausesofinjuries.

There are a whole host of reasons injuries occur. The most common include lack of concentration when working out, overtraining, poor exercise technique, too much weight, inadequate warmup, lack of stretching, exercise type, poor equipment, muscle imbalance, reaction to biochemicals and even poor nutrition. Any or all of these circumstances can cause a severe injury.
LACK OF CONCENTRATION
In simple terms, concentration means keeping your mind focused on the task at hand. In the case of bodybuilding it means keeping your undivided attention on every rep of a given exercise. It means concentrating on proper form and feeling the muscle work as opposed to haphazardly hoisting and dropping the weight with no thought to purpose and technique.
TRAIN ENOUGH, BUT DON’T NEGLECT REST
Workingoutonceortwiceaweekforlessthan30minutespersessionwon’tbeenoughtomakea dramaticchangeinbodycomposition. Toburnfat,it’sbesttotrain at leastfourtimesaweekforonehoureachsession.Butdon’tworkouteveryday.Thebodyneedstimetorechargeitself.Remember:Exerciseisthestimulus,restisforrepair.Overtrainingwillleadtofatigue, whichwillslowdownyourmetabolism.Besuretogetenoughsleeptogetthemost fromyourworkoutsandstillhaveenoughgasleftinthetanktogetthrough thedaywithplentyofenergy.
Whether you’re an absolute beginner or 10-year veteran, the key to injury prevention is mental focus. Every time you enter the gym do your absolute best to leave the outside world behind you. The last thing you want to be doing on such exercises as squats, bench presses and deadlifts is worrying about your social life or sizing up the pretty redhead on the crosstrainer. Lose your focus on these exercises and sooner or later an injury will come knocking on your door.
Besidesyoursociallife,anotherpotentialcauseofconcentration lossisyourtraining routine.Mostbodybuildersgetstuckina comfort zoneandperformthesame exercisesandexercisesequencesoverandover.Notonlywillthisusuallyleadtostagnation,butit’sdifficulttostayfocusedwhenyou’redoingthesameboringroutineoverandover.Youendupsimplygoingthrough themotions.Whenyoufindyourselfinsucha training rut, revampyourprogram.Notonlywillthenewexercisesjumpstartyourmuscles,performingdifferentexerciseswillalso forceyoutoconcentrate thatmuchmore.
OVERTRAINING
“Yes, my friend, you are overtraining. Does the word recuperation mean anything to you?
In order to grow your muscles need time to rest. Your training method is totallycounterproductive to what you are trying to achieve.”
– Frank Sepe, bodybuilding model and writer, offering a beginning bodybuilder some sound training advice.

As this topic is of such importance, I’ll be devoting an entire chapter to it later in the book.
For now suffice it to say that a body in a continuous state of overtraining is far more susceptible to injuries than one in which full recovery is allowed to take place between workouts. As it applies to athletics, overtraining means overtaxing the body to the point that it never fully recovers. It can also mean not allowing enough time for growth and repair between workouts. These concepts are slightly different but related. Generally speaking, a stressed muscle requires a minimum of 48 to 72 hours for full repair to occur. There is just no way the average person can subject a given muscle group to 10 to 15 high-intensity sets of an exercise on Monday and expect it to be fully repaired by Wednesday. Many bodybuilders are so
convinced that they have to follow their training plan or risk atrophy that they ignore the classic signs of overtraining (chronic fatigue, loss of size and strength, decreased motivation levels) and continue to train regardless of what their bodies are telling them. As they continuously overtrain, their bodies become more and more susceptible to injury. The primary cure for overtraining is to listen to your body. It makes far more sense to take a week off than be laid up for six months with a torn ligament, tendon or muscle. Besides, after your week off you will likely find yourself stronger and more enthusiastic than ever before. The occasional week off does wonders for your progress.
POOR EXERCISE TECHNIQUE
“Tendon injury is a real concern for anyone who lifts weights on a regular basis. Liftingweights increases tendon strength, but the adaptive change in tendons occurs at a slower rate than the strength increases in the attached muscle.”
– Dr. Nick Evans, regularMuscleMag Internationalcolumnist

Contrarytomostpeople’sbeliefs,neithertheamountofweightbeingliftednorthespeedat whichtheexerciseisperformedcausesmost injuries.Themostcommonreasonforbodybuildinginjuriesisimpropertechniqueorform.Granted,aninjurywilllikelybeworseifitoccurswithheavyweights asopposedtolight,butas long asgoodtechniqueisbeingusedtheindividualusingtheheavierweightisatnogreaterriskofexperiencinganinjurythanthe persontrainingwiththelighterweight.
Bouncing and jerking the weight up with little or no attention to correct form is a typical example of bad form. At the very least such foolishness defeats the purpose of the exercise, which is to stimulate muscle fibers. In most cases other muscles take over and the individual gets little benefit from the movement except perhaps an inflated ego. In many cases, however, the sudden starts and stops brought on by poor exercise technique end up placing enormous stress on the person’s muscle origins and insertions, as well as the surrounding soft tissues such as the ligaments and cartilage. This is why most chest injuries occur at the bottom of the barbell bench press, when the bar is changing direction. In fact, bouncing the bar at the bottom puts far more stress on the joints and soft tissues than does loading up the bar with extra weight and doing the exercise in good form. But go into any gym and a quick glance in the direction of the free-weight section will see guys bouncing bars off their chest with hundreds of pounds. It’s no wonder so many bodybuilders have shoulder injuries later in life. For the sake of a few extra pounds on the bar, these guys are greatly increasing the chances of developing a severe injury. The shoulder joint is extremely susceptible to injuries from poor form on chest exercises. An added risk is that of the pectoral tendons tearing away from where they attach to the upper arms. As gruesome as this sounds, it feels a whole lot worse, requires surgery to fix, and takes many months of rehab and physical therapy to recover from. Even then you may never achieve 100 percent of your pre-injury self.
Nottofocusalltheattentiononthebenchpress;thesquatrackcanbethesourceofmuch injuryaswell.Likebenchpresses,mostsquatinjuriesoccuratthebottomoftheexercisewhenyouchangedirection.Doneproperly,squatsareprobablythebestexerciseforbuildingthe
thighsandglutes.They’lldowondersforstimulatingoverallmusclesizeaswell.Theproblem, however,isthatmanybodybuildersusetheir knees asspringsandbounceatthebottomoftheexercise.Theendresultistorn kneeorlowerbackligaments.Thenthesesamebodybuilderscondemnsquatsas beingdangerous!Again,is itworth tearingyourkneesorlowerbackforthesakeofafewextraplatesonthebar?Ithinknot.
Nodiscussionofinjurieswouldbecompletewithoutmentioningthatmostglamorousofallmuscles–thebiceps.Unfortunately,intheirquestformountainousbicepsmanybodybuilderssitatthepreacherbenchandcommencetobouncethebaratthebottomoftheexercise.Atthevery leastdoingsomighttearoneofthebicepsheads,butoftentheinjuryisohsomuchworse. Thebiceps muscles areattachedtotheforearmbonesbytendons.A numberofbodybuilders–eventheproswhoshouldknowbetter–havetornthebicepsrightawayfromthe tendonorright offtheforearmbones.Thebicepsthenrollsupinto alittleball attheshoulder.Inboth cases theonlysolutionissurgery andmonthsofrehab.
Thebestcureforalloftheseinjuriesisprevention.AndbythisImeanpropertechniqueatalltimes.Romewasn’tbuiltinaday andneitherwillyourmusclesbe.Giveittimeandbefore long you’llbeliftingheavy,muscle-buildingweight,butusinggoodform.
TOO MUCH WEIGHT
Closelyrelatedtopoorformistheissueofhowmuchweightatrainerisattemptingtolift.Poorformisoftentheresultoftheindividual tryingtoliftmoreweightthanhe’s capableoflifting. Thiswillcausethetrainertospeeduptheexercise, twist hisor herbody,useothermusclesorleverage,andjerkorbouncetheweight.Rememberthisatalltimeswhileyoutrain:ifyoucan’tlifttheweightingoodform,it’stooheavy.Thisdoesn’tmeanyoucanneverdoacheatreportwo,but you shouldbecontrollingtheweight atalltimes,never the otherwayaround.Just becauseyoureadhow thecurrentnational heavyweightchampion canbenchpress405forrepsorcurl225poundsdoesn’tmeanyoushouldgoforthesameweights.Trustme,thoseindividualsyoureadaboutdidn’tstartouthoistingthatkindofiron –andiftheytriedtodoso,thatwasnodoubttheirfirsttasteofinjury.Thentheywentbacktotrainingtheproperway:usingenoughweighttostimulatetheirmuscles withoutsacrificinggoodform.
SKIPPING THE WARMUP
Ifyou’relivingsuchafast-pacedlifethatyoudon’thavetimefora10-minutewarmup,thenIstronglyurgeyouto slowdownandsort outyourpriorities.Nodoubt yourworkouts are amongthefavoritepartofyourday.Ifso,stopforaminuteandvisualizewhatlifewillbelikeifyoucouldn’tworkoutforafewmonths.Notapleasantpicture,isit?Butthat’swhatthefuturemayholdifyoumakeskipping warmups a regularoccurrence.
Aswesawearliertherearethreetypesofwarmups:cardiovascular,generalorwholebody,andawarmupfortheindividual muscles being exercisedthatday.Iftimepermitsdoallthree,butatthevery leastdothethirdtopreventinjuries.Undernocircumstancesdoyoueverbeginyourtrainingusingyourmaximumweight.Startwithalightweightanddo15to20reps.Nextaddafewmorepoundsanddoamediumsetof12to15reps.Donotattempttoliftyourmaximumweightuntilatleastthethirdset.Ifyouaregoingheavy,eventhismaybetoosoon.Ifforexampleyou’regoingupto300+poundsonthebenchpressor400+poundsonthe
squat, play it safe and do at least three or four lead-in sets of gradually increasing weight. Below is an example for someone working up to 315 pounds on the bench press:
Set 1
135 pounds
15–20 reps
Set 2
225 pounds
12–15 reps
Set 3
275 pounds
6 reps
Set 4
315 pounds
6 reps


Photo of Pete Ciccone by Ralph DeHaan

Trying to lift too much weight often leads to poor form, making you more susceptible to injury.
Photo of Benais Begovic by Robert Reiff
UNCOOPERATIVE EXERCISES
“The behind-the-head barbell press is touted as one of the best exercises to add mass toyour deltoids, but it carries a significant risk of shoulder injury. Believe me, as an orthopedic surgeon I know a thing or two about shoulder injuries and in my opinion the behind-the- head barbell press is a biomechanical time bomb.”
– Dr. Nick Evans,MuscleMag Internationalcolumnist, commenting on the dangers of behind-the-head barbell presses.

Unlessyou’rethatoneinamillion,oddsareafterafewweeksoftrainingyou’lldiscoveracoupleofexercisesthat“justdon’tfeel right.” Yourtechniquemaybefineandyourweight selection appropriate,butfor somereasontheseparticular exercisesdon’tsuityourbody’sbiomechanics.








Some bodybuilders find that squats place too much stress on the knees and lower back, even when their form is spot on. If you fall into this category, stop doing the exercise. Just because squats are considered one of the best lower-body exercises doesn’t mean you should force yourself to keep doing them if they are causing pain. Why risk damaging your knees or lower back when you can build a great set of legs using a combination of other exercises?
The barbell preacher curl is another exercise that often proves problematic. Even with proper form and technique you may find the movement too stressful on the biceps tendons. Again, either switch to dumbells or avoid the exercise all together.
Athirdexercisethatcancausegriefisthebarbelluprightrow.Whileoneofthebestsideshoulderandtrapezius exercises, upright rows cancausesevereshoulderimpingementinmanypeople. Theycan alsobestressfulonthewrists. Switchingtoaropeanddoingtheexerciseonalowpulleymaysolvethewristpainbuttheshoulderimpingementmayremain.Ifso,eliminatetheexercise.
Just because a certain exercise is considered “the best” doesn’t necessarily mean it’s suited for you. Everyone’s physiology is different. If any of the exercises outlined in this book cause pain or just don’t feel comfortable, don’t do them. If most of the exercises for a given muscle cause pain, then you should consult your physician, as this is indicative of something more severe than individual variation.
POORLY MADE EQUIPMENT
While most of the top equipment manufacturers these days offer excellent products, and most gyms are kept in good repair, there will always be some unscrupulous gym owners who try to save a buck by taking shortcuts. For example, they may hire a friend to weld together some equipment by trying to copy the big companies’ designs. This is extremely dangerous. All the top manufacturers (Atlantis, Cybex, Nautilus, Polaris, Life Fitness) use kinesiologists to help the engineers design and construct their equipment lines. You can’t just slap a few iron bars together and call it a leg press or vertical bench press machine. The machine must respect the natural movement of the body’s muscles. Many homemade machines don’t take this into account.
A second problem with many homemade machines is construction. Unless the welder is a serious bodybuilder himself, he’ll have no idea of just how much weight that machine may have to support. An intermediate-level bodybuilder could easily press 400 or 500 pounds with his legs. Some of the larger bodybuilders can use over 1,000 pounds. Odds are the guy who got paid in beer had no idea his machine would need to be able to support a half-ton of weight.
If you’re in doubt as to a machine’s construction – avoid it.
Homemadeequipmentdoesn’thaveamonopolyonpoordesign.Manyoftheolderbrand-namemachinesfromthe1960sand1970sdidn’texactlymimicproperbiomechanics.OneofthemostnotoriouswastheolderversionoftheUniversallegpress.Mostusers foundthis particular machinestressfulontheknees.
MAINTENANCE
Anything mechanical with moving parts will eventually wear out. If the owners of your gym are safety conscious (and get good legal advice) they’ll do routine maintenance on their equipment (i.e. replace bushings, bearings, cables, etc). Frequent “out of order” signs on strength equipment means preventative maintenance is not a priority for your gym. If the equipment is being properly looked after it should rarely break down. Just imagine what will happen if the leg press or lat pulldown were to break in the middle of your rep.
MUSCLE IMBALANCES
“Most people in the gym train hard on chest and arms, but when it comes to coretraining, they do a half-assed, lazy job. If you want your lower-back pain to be a thing of the past and want to build awesome abs in the process, take my advice and hit a solid core- training program.”
–RahimKassam,MuscleMagInternationalcolumnist,respondingtoareader’sinquiryaboutlower-backpain during hisworkouts.

Theexerciseprogramsinthisbookhavebeendesignedtoworkthebodyevenly–thatis,tokeepthemusclesinbalanceandproportion.Unfortunatelymanybodybuildersskiptheless visibleorglamorousmusclesandfocusontheshowymuscles(chestandbiceps).Besidestheobviousoutcomeofpoorproportions, theycreatethemoreseriousconditionofmuscle imbalance.Manylower-backandshoulderproblems arenotsomuchcausedbydamagetothoseareas astheyarebyoverdevelopmentinsurrounding areas.Forexample,most athleteshaveoverdevelopedthighsand underdevelopedhamstrings.Thisisonereasonpulled hamstringsaremuchmorecommonthanthighinjuries.Likewisemanylower-backproblemsarecausedby overdevelopedchestmusclesandneglected upper-backmuscles.Theresultisa drawing forwardofthe shouldergirdle, achangeintheperson’s center ofgravityandultimatelyincreasedstressonthelowerback.
Whether you follow the programs outlined in this book or design your own (as most readers will eventually do) remember that the body’s muscles evolved to work in concert as a unit. Avoid doing the “Friday-night pump up” (chest and biceps) and train the body evenly. Not only will your physique look much better, you’ll greatly reduce the risk of injuries.

Training is only part of the bodybuilding equation – without proper nutrition your muscles lack the fuel for growth.
Photo of Robert Hatch by Ralph DeHaan
POOR NUTRITION
Surprising as it may sound, your diet can contribute to injuries. As soon as you leave the gym your body starts rebuilding the muscle tissue that was broken down during your workout. If you fail to consume the right types and amounts of nutrients, your body won’t be able to fully recover before your next workout. You need protein for building new muscle, carbohydrates to supply the energy, fats for hormone production, and vitamins and minerals to help power the untold number of chemical reactions that make up the recovery process. The only way you can get an adequate amount of all these nutrients is through your diet. It’s because of the importance of nutrition to bodybuilding recovery and health that I devoted numerous chapters to it earlier in the book. If you’re not sure about something, flip back
through the pages.
CATEGORIES OF INJURIES
“Now don’t get me wrong. I’m not condemning the barbell squat. On the contrary I likesquatting. But as I’ve become older the doctor in me always considers safety first, and I do not want to suffer from chronic knee pain in the years to come. So I pre-exhaust my quads with leg extensions first.”
– Dr. Nick Evans,MuscleMag Internationalcolumnist

Although every muscle, tendon, ligament or bone is a potential injury site, sports injuries can be placed into 10 broad categories:
Strains
Strains are one of the most common injuries and involve damage to the muscles or tendons.
Sprains
You can think of a sprain as a strain to a ligament or joint. While sprains and strains are really the same, doctors use the term sprain for ligament damage and strain for tendon or muscle damage.
Tears
Tearsareamongthemostpainfulofinjuriesandcanbepartialorfull,occurringinmuscles, ligamentsortendons.
Dislocation
This occurs when the round “ball-shaped” end of one bone slips out of the socket of the adjacent bone. Dislocations are painful, as in the process of slipping out, there is usually muscle and ligament damage.
Tendonitis
This is the usually temporary inflammation of a tendon. It is caused when collagen-like proteins attach to the outer covering of the tendon, decreasing the lubrication of the tendon and irritating the surrounding nerves.
Bursitis
Bursae are sac-like structures that surround joints and hold in the lubricating synovial fluid. As with sprains and strains, bursitis tends to be amplified by heat and responds better to ice and elevation.
Spasms
Spasms are involuntary intermittent contractions of muscles. The mildest forms we call “twitches.” Spasms generally last only a few minutes but in extreme cases can be very painful and last for hours. They are believed to be caused by nerve pressure or electrochemical imbalances.
Cramps
Cramps are more severe versions of spasms that may involve a continuous contraction of a muscle. Mild cramps are usually caused by dehydration while severe cramps may indicate
electrochemical imbalances.
Hernia
Hernias are tears in the thin sheath that protects and encloses internal organs. In severe cases the internal organs may start protruding through the tear. The most common site for a hernia is the lower abdominal region.
Fractures
Fractures involve partial or full breaks in the body’s bones. Fractures are rare in bodybuilding, as the associated muscles and tendons will usually tear before the bone breaks. Still, a few bodybuilders have broken bones by bouncing at the bottom of preacher curls or bouncing the bar off the chest on the bench press. As fractures are very serious (they can lead to internal bleeding and shock), seek immediate medical attention.
LISTEN TO YOUR BODY
Sprains, strains and tendonitis are probably the most common injuries experienced by bodybuilders. A typical injury will start with a mild case of tendonitis that is at first ignored and then treated with painkillers as it gets progressively worse. At the same time, the muscles surrounding the area begin to ache. Eventually the slight soreness becomes intense pain.
Smart bodybuilders usually stop there and rest the area. But a few foolish individuals pop even more painkillers and try to work through the pain. Sometimes the tendonitis clears up on its own but often the mild case of tendonitis may become chronic. What could have been solved with a few days of rest in the beginning might now take weeks or months to heal, and in many cases it never heals.
I cannot repeat enough that you should listen to what your body is trying to say. A couple of days of rest will not only prevent a serious injury from occurring, but you’ll also find that when you resume training your energy and motivation levels will be much higher and your workouts more valuable and rewarding.
With regards to strains and sprains, the usual culprits are poor technique and little or no warming up. As with most injuries the condition might be mild, moderate or severe. Often the bodybuilder’s initial response may determine in what direction the injury progresses. Although the two primary symptoms of strains and sprains are pain and swelling, these two symptoms are also common to more severe injuries (tears, dislocations, etc.). Therefore you should seek medical attention if you ever experience severe pain or swelling.

Photo of Jerome Ferguson and Dr. Marc Darrow by Robert Reiff
CHAPTER 43
Overtraining– PushingYourselfOvertheLimit
“One of the biggest mistakes made by bodybuilders, especially naïve beginners, is believing that every workout should be an all-out effort and that muscle growth is constant. This just isn’t so.
Sometimes muscle growth has to be coaxed, not forced.”
–GregZulak, regularMuscleMagInternationalcontributor, commenting ontheperilsofovertraining.
Believeitornot,thebiggestmistakemostbodybuildersmakeistrainingtoomuch,
not too little. In their quest to dethrone Jay Cutler, many follow the adage: “If some is good, more is better.” There is a fine line between doing just enough exercise to stimulate muscle growth and doing so much that the body can’t recover.
Overtraining occurs when exercise volume or intensity outstrips the individual’s ability to recover. When this happens, little or no muscle growth will occur. In fact, muscle tissue may even be lost if the person doesn’t break out of the overtraining state. While muscle loss is bad, getting an injury as a result of overtraining is worse. It’s important to recognize the warning signs.
“Sometimessleepofanhourortwounderconditionsofcompleterelaxationwillaccomplishmorereconstructionthanawholenight’srestless,dream-rackedsleep.”
– Nelson Montana, regularMuscleMag Internationalcontributor
OVERTRAINING HAS FIVE POTENTIAL CAUSES:
    1 Performingtoomanysetsontoomanydaysaweek,evenwhentheintensity levelsarelow–inotherwords,simplynevergivingyourmusclesenoughresttimetorecover.

    2 Trainingwithhigh-intensitysetstooofteneachweek.Theendresultisanoverloaded centralnervous system,adrenalglandstaxedtothelimit,andoveral
body fatigue.

    3 Trainingwiththerightnumberofsetsandreps,butfortoomanydaysperweek.Again,the nervoussystembecomesfatiguedandoverloaded.Thisformofovertrainingleadstofatigue,stalenessandreducedmotivationlevels.

    4 Trainingwithadequate setsandrepsbutwithtoohighanintensity.Thebodybecomesoverstressedandfloodedwithcatabolichormonesthat preventmusclegrowth suchascortisol.

    5 Trainingthesamemusclegroupstoomanytimesperweek.Manybodybuilders overtrainthe armsandchest.Mostindividualsneedtohitthesamemuscles onlytwiceperweek.
Noticethatallfivestatesinvolvethefailuretoallowtherecoverysystemadequatetimetokeeppacewiththetrainingvolume.Attheveryleastmusclegrowthstops,butinsomecasesexisting muscletissuemightbebrokendown.

Photo of Chad Ray Martin by Irvin Gelb
UNDERGAINING
Forthosereaderswhosuggestthatit’spossibletomakegainswhileovertraining,you’re correct.Butyouwillbeexpendingfarmoretimeandeffortthanisneeded.Youworkyearstomakegainsthatcouldcomeinaslittleasafewmonths.Itisforthisreasonthatmanywritersusethetermundergainingratherthanovertraining.
Undergaining means that your efforts are disproportionate to your results. If one bodybuilder spends twice as much time in the gym as another, you would think he would make twice the gains. But this is rarely the case. When overtrainers notice the discrepancy between gains and time invested, they often compound the problem by increasing training volume. This places even more demand on their recovery systems, and a vicious cycle begins!
OTHER CONSEQUENCES
Overtraining does more than just affect the body’s physical structures (muscles, tendons and ligaments). There is a psychological component as well. Bodybuilders in a severe state of overtraining report a number of emotional problems, including anxiety, lack of motivation and even depression.
Finally, the relationship between overtraining and sickness must not be overlooked. Both scientific research and anecdotal reports suggest overtraining can weaken and depress the body’s immune system, leaving it susceptible to bacteria, viruses and other pathogens.
BREAKING FREE
So what’s the first step in combating overtraining? Recognition, of course! Here is a list of the 12 most common symptoms associated with overtraining:
Reduced or insignificant strength and size gains Weight loss – particularly muscle mass
Swollen lymph nodes
Little or no training motivation Increased irritability
Insomnia Frequent injuries
Frequent colds and infections
Elevated heart rate, especially upon waking up Persistent tendonitis
Constant fatigue Tremors or twitches
While one or two of these symptoms might not indicate that you are overtraining, three or more probably does.

Once you’ve established that you’re probably pushing things too hard and are overtraining, the next step is often the hardest: You do nothing! That’s right, you take a couple
of weeks off and avoid the gym completely. A couple of weeks off means your energy stores can replenish, nagging injuries can heal and your nervous system gets a chance to relax. Don’t worry about losing muscle mass. In fact, most bodybuilders find they gain size and strength during this time. This is not surprising, because as we have learned, it is during recovery that you make the most gains.
Afteracoupleofweeksoff,yourmotivationlevelwillalsoclimb.Butbeforeyourushbackintothegymandpickupwhereyouleftoff,beware:ifyourpreviousworkoutroutineputyouinastateofovertraining, whatmakesyouthinkthatthingswillbe anydifferent thistimearound?Withinafewweeksyou’llbebacktowhereyoustarted.Thesmartthingtodoisre-evaluateyourentiretrainingprogram.Understandthatasyougetstrongeryou’llbeatamuchgreaterrisk for overtraining. Someoneusing300+poundsonabenchpresswillplace a proportionallygreaterstressonhisrecoverysystemthanabeginnerusing100pounds.
TIPS TO AVOID OVERTRAINING:
    1 Addsets toonlyoneortwobodypartsat atime.Anymorethanthisandthebody’s recoverysystemwilquicklybecome overloaded.Forexample,ifyou decidetospecializeonyourlegs,fine.Justleavethenumberofsetsfortheothermusclegroupswheretheyare. Infact,ifyouarefolowingatruespecializationprogramyouwilwantto reducethenumberofsetsforoneofyourstrongermusclegroups.
    2 Folow anappropriatetrainingroutinebased onyourexperiencelevel. RonnieColeman’sbicepsroutineorGustavoBadel’sthighroutinearefartoointenseforbeginner-orintermediate-levelbodybuilders.Evenmostadvancedtrainerswouldsoon beovertrained folowingtheroutinesofthepros.

    3 Paycloseattentiontoanysignalsyourbodyisgivingyou.Ifyoufeeltiredandsluggishbefore you evenenterthegym,anormal-intensityworkoutmaybetoomuch.Youmightbegettingsick, andahardworkoutwilnotonlybedifficulttoaccomplish,it willoweryourimmunesystem.Nextthingyouknowyouaresick fromtheilnessyouwouldhavefoughtoffhadyou nottrainedtoohard.Likewise,astressfulday attheofficeorschoolmaymeantakingiteasier.Rememberthereisafine linebetween adequatetrainingandovertraining.Listencarefulywhenyourbodytalks!
    4 When you decideto startaddingadvancedtrainingtechniquestoyourprogram(rest-pause,pre-exhaustion,drop-sets,etc.)do sosparingly.Don’tperformeverysetofeveryexerciseinadvancedfashion.

    5 Cycleyourworkoutson aweekly basis.Forexample,performaheavyweekusingheavyweightsfor6to8 repsandalighterweekusinglightweightsfor12to15reps.Thisapproachalsohelps yourmusclesdevelopmorefuly.

    6 Play closeattentiontoyourdiet.Makesureyouareconsumingaloftheessentialnutrientsneeded tomaximizeyourrecoveryabilities.

    7 Get adequate rest.Withoutproperrestyourbodyisnevergivenachanceto recover.Iffor somereasonyoumissafewhourssleepfromthenightbefore,trytakinganapduringtheday. It’samazingwhata 15-to20-minutenapcan doforyourenergylevel.

Photo of Alexander Fedorov by Irvin Gelb
CHAPTER 44
InstinctiveTrainingandReturningAfteraLayoff
“Toreallymakeinstinctivetrainingworkfor you, youhavetoknow your bodyinsideandout,andyou need astrongworkethic. Otherwiseit’stooeasytobe  lazyandcallit‘instinctivetraining.’”
–FrankSepe,topbodybuildingmodelandcolumnistforMuscleMagInternational,offeringcaveatsoninstinctivetraining.
Whenyoufirstbeginbodybuildingyoucan’tgowrongbyfollowingan
organized, preset program. Use the information you find in books such as this one and magazines such asReps!andMuscleMag International. Make sure to also learn firsthand from knowledgeable trainers at your gym. Look for someone with a good attitude who has a body you want to emulate. If you read and learn, your workouts will be both productive and safe. Eventually, after all this reading, learning (and most important, doing!) you’ll become more in tune with your body. You will know its strengths and weaknesses. You’ll recognize what exercises give you great results and which ones seem almost useless for you. Perhaps most important, you’ll be able to recognize when you are just being lazy and when you really do need a day off.
The instinctive principle is without doubt the most advanced and important of all training philosophies. But its success depends on you and you alone. No one else can tell you what works best for your physique. It takes years to master instinctive training, but once you do, you’ll be master of your own destiny.
The instinctive principle can be applied both short term and long term. Short term refers to modifying your workouts on a daily basis to suit your individual body needs and rhythms.
Let’s face it, there will be days when you can’t max out on your exercises. There will even be days when your body is warning you that the best thing to do that day is avoid the gym entirely. Odds are this was preceded by a stretch of great workouts using maximum or near- maximum workout poundage. The secret is knowing when your body is telling you this and when your mind is telling you that it’s a really nice day and wouldn’t you rather sit on a patio somewhere drinking beer?
Instinctive training also means listening to the individual bodyparts. Let’s say one day you plan on working chest but before your workout you realize your legs feel like they are lacking. You might decide to work legs that day and move your chest to the next day.
Long-term instinctive training means adding and dropping exercises to suit your body’s unique characteristics. In short it means experimenting. For example, most bodybuilding books (this one included) consider flat barbell presses, squats and chin-ups to be among the best beginning and intermediate level mass-building exercises. But for some bodybuilders barbell bench presses do nothing more than tear up the shoulders or build the triceps. Likewise, squats may do more for your glutes than your thighs. And chins, while being the staple of many a great back workout, might leave you with a great biceps pump, but do nothing for your lats. If after a period of a few months you discover that some exercises seem to be doing nothing in regards to your development – get rid of them. What’s the use of doing a “must do” exercise if it “don’t do?” Use your instinct and find the exercises that are best for you.
However, it must be said that instinctive training can also be used as an excuse to be lazy. Maybe you aren’t working back today, telling yourself that your chest really feels the need, just because you prefer working chest to back. Maybe you are telling yourself that squats do nothing for you because you just don’t like to work that hard. You must always take a close look at your reasons for changing your routine.

Photo of Chris Cormier by Jason Breeze
Besides using the instinctive principle to modify your training, you can rely on it to determine when to take some time off. No matter how precise your exercise technique or attention paid to nutrition, heavy training will be very demanding on your body. Your recovery
systemwillconstantlybeworkingovertimetoprepareyouforthenextworkout,andtheheavypoundagemaybegintotake its tollonyourjointsandyournervous system.Whenyoufindyourselffeelingsluggish,lackingmotivationandgenerallyachingallover,takeaweekortwo off.AsIstressedearlierandrepeat again here,youWILLNOTloseanymuscle massoverthoseweeksoff.Infactyoumightevengainafewpoundsasyourrecoverysystemisgivenachancetofullycatchup.Yourtimeoffwillalsodowondersforyourjointsandallowallthoselittleachesandpainstoheal.Andperhapsmostofall,yourtrainingdriveandmotivationlevelwillgothrough theroof.You’llgo backrefreshed,re-energizedandreadyto teartheplaceapart.Andifyouneedanegoboostyoushouldbeawarethatafteracoupleofweeksoffanda fewdaystoeasebackin,youwillprobably findyour poundagejumpingtoa wholenewlevel.
However, if you’ve only been working out for three weeks you do not need the time off. If you’ve been working like a madman and know that you are training too hard at this point, you should just calm down rather than take time off. Taking time off when you have just begun training is likely to cause you to get out of the habit again – the last thing you want.
COMING BACK AFTER A LAYOFF
I’dbenegligentif,afteradvisingyoutolistentoyourbodyandtaketimeoff,Ididn’tgive somesortofguidanceonresumingyourtraining.It’snotjustamatterofheadingbacktothe gymandloadingthebarsandmachinesupwiththesame weightyouwereliftingbeforeyou tooktimeoff.Youhavetoeasebackintoyourtraining.Generallyspeaking,thelongeryouwereoff,thelongerandmoregradualthelead-intime.Ifyouwereoffforonlyaweekortwo,acoupleof50-to75-percentintensityworkoutswillprobablysuffice.Butlet’ssayyouwereoff foracoupleofmonths(nothingwrongwiththisandmorebodybuildersshouldtryit).Maybe you gotanewjob, there’ssomeone newinyourlifeoryoujustneededtimeaway fromthegym.Nomatterwhatthereason,youhaven’tevenseenadumbellintwoorthreemonthsand thatlatestissueofMuscleMagInternationalwithJay Cutleronthe coverhasgot youchomping atthebit. So what’sthefirst thingyou should do?Howdoyouget backintotheswingofthingswithout tearingyourselfup orpushingyour bodybackinto an overtrainedstate?

Photo of Tom Platz by Paula Crane

Photo of Brian Chamberlain by Ralph DeHaan
THE COMEBACK WORKOUT
Few workouts are as important as the one following a layoff. In fact it’s probably more important than the very first one you ever performed. You’re now much stronger and capable of subjecting your body to far more stress than when you started training. Your technique may have been primitive the first time you strolled into the gym, but the lighter weight would probably allow you to escape serious injuries. It took many months, if not years, to condition your body to rep with hundreds of pounds of weight. You don’t just take a couple of months off and then walk back in the gym and pick up where you left off. Unfortunately that’s what many bodybuilders attempt to do. The end result is either extreme soreness or worse: some sort of injury.
Your first step on your return to working out is deciding what to wear. My suggestion is to dress “heavier” than normal. By this I mean a sweatshirt and track pants instead of a tank top or T-shirt and shorts. The extra clothes will keep you warm as well as preventing you from staring into the mirror to see if you shrunk while you were off. Trust me, you haven’t, but you’d be surprised how many bodybuilders think they have.
The next step is to design a 12-to 14-day introductory training program. I suggest doing full-body training, one exercise per bodypart and keep it short and sweet; say 1 to 2 sets of 12 to 15 reps. Your workout should take no more than 45 minutes. If you think this is a simple workout, you’re right. It is. But it’s supposed to be. After a couple of months off, this is about
allyourbodycanhandle.Infact,afterbeingoffforafewmonthsthisisallyou’llneedinthewayofstimulationtogetyourmusclesto growagain.
Besides the low number of sets, select a weight that is about half of what you’d normally use. Even if your strength levels are still high, resist the urge to put more weight on the bar or stack. Remember, the goal is to simply get the muscles used to contracting again. Subjecting them to hundreds of pounds after many weeks of doing nothing is neither necessary nor safe.
Stickwiththis routineforabouttwoweeks.Youcangraduallyeasebacktoregulartrainingpoundage,butalwaysmakesureyou’vewarmedupproperly.Ifyou’relikemostbodybuildersyouwere probably becomingsetinyourways beforeyourlayoff.Infactitcould verywellhavebeensuchmonotonoustrainingthatledyoutostoptraininginthefirstplace.Ifso,don’tmakethemistakeoffallingbackintothesamerut.Yourmotivationlevelmaybesky-highuponresuming training,butitwon’t take many weeksofsuchrepetitiveness topushyoubacktosquareone.Tryexperimentingwithawholenewprogramwhenyougetbacktothegym.Shiftmusclegroupsaround,trynewexercises,incorporatesomenewtrainingtechniques.Oddsare you’llend upwitha routine farmoreproductivethanthe one youwerefollowingbeforethelayoff.Hereareafewtipstokeepinmindwhenresumingtrainingafteralayoff:
Always dress warmly to prevent injuries.
Don’t attempt to pick up where you left off. Ease back into training. Perform only one exercise per bodypart.
Keep the number of sets to 1 or 2.
Keepthereprangemediumtohigh–12to15.
Useonly50to75percentoftheweightyourstrengthlevelswillallow.Resisttheurge toputmoreweightonthebar.
Experiment with new exercises and techniques after a few weeks of training.






EXERCISE

SETS
REPS
Bodypart – Legs



Squats
2

12–15
Leg Curls
2

12–15
Standing Calf Raises
2

15–20
Bodypart – Chest



Flat Barbell Presses
2

12–15
Bodypart – Back



Chin-Ups
2

12–15
Bodypart – Shoulders



Dumbell Front Presses
Bodypart – Biceps
2
12–15
Barbell Curls
2
12–15
Bodypart – Triceps


Triceps Pushdowns
2
12–15
Bodypart – Abdominals


Swiss-Ball Crunches
2
12–15


CHAPTER 45
Advanced Bodybuilding


Photo of Peter and Jessica Putnum by Robert Reiff
“As most bodybuilders know, if you want to continue building your physique, every now and then you have to shock your muscles by hitting them from odd angles or with equipment that has a different feel.”
– Nelson Montana, regularMuscleMag Internationalcontributor
It’shardtosayexactlywhenyouleavetheintermediatelevelandofficiallybecomeanadvanced trainer. Everyone is different and will progress at different rates. However, I can give you a reasonable time period.
“Have you ever noticed how many guys train the same way every time they come to the
gym?Theyalwaysdothesameexerciseswiththesameweightinthesamesequence,comehellorhighwater.Theresttheytakebetweensetsisthesame.Soisthewaytheymovethe weight.Neverdotheyincorporatenewordifferenttraining principles.Forsome strange reasontheyusuallylookthesametoo—yearafteryearafteryear.”
– Greg Zulak, long-timeMuscleMag Internationalcontributor, commenting on the reasons some bodybuilders never improve.
TIME
If you’re average, then after about a solid year of smart training you should have gained about 15 to 20 pounds of solid muscular bodyweight. Your arms should now be in the 17-inch range and you should have changed your waist-chest differential by at least six to eight inches. Those former slender thighs should now be filling out your pants and your overall shape should easily let others know you work out. Of course these are average gains. Some readers may reach this level after three months of training while others may need another year.
CONTINUED OR LACK OF PROGRESS?
Another guide is to evaluate the progress you’re making on your current training program. The human body has incredible powers of adaptation. After your initial few months of training you probably experienced a slowing-down period. To keep the muscles growing you had to start employing such intermediate techniques as split routines and multiple exercises for each muscle. Now after about a year of training you’ve entered that slow-down period again. It’s time to address the situation and start applying advanced training techniques to kickstart your muscles into growing again.

Part of advanced training is making sure to incorporate change and variety into your workouts.
Photo of Serge Nubret INCREASED MUSCLE MASS
I suggest modifying your entire routine every five workouts. To keep the muscles growing you have to increase the work performed during your workouts. There are three ways to do this. First, you can simply add more weight or number of sets to your workout. Second, you can perform the same amount of work in a shorter time period. Or third, you can increase the intensity of work during the same amount of time.
Increasing workout duration by adding sets offers limited returns. Doing more sets at the same intensity level will work, but only up to a point. A beginner doubling his sets from 3 to 6 will in all likelihood make excellent progress. But going from 6 to 12 sets probably won’t give the same degree of results. As I discussed in the last chapter, the gains will not match the work invested. A few bodybuilders realize these increased sets are not doing the job and make other changes, but most think the solution is even more sets. Before they know it they’re doing 20 sets per muscle group, making no progress and feeling overtrained. With the exception of a few genetically gifted individuals (most notably Serge Nubret, with his 30 to 40 sets of bench presses, and Roy Callender’s 60+ set back workouts), most bodybuilders won’t achieve proportionate gains from more than 10 to 12 sets per muscle group.
So if increasing the length of your workouts by adding extra sets has limited benefits, what about increasing intensity levels by increasing the amount of weight lifted or decreasing the
time between sets? Is this the key?
Let’s start with lifting more weight. You can probably see the problem with this approach. You don’t just decide to lift more weight – you have to be physically able to do so. And if you could lift heavier weight you’d probably already be doing it.
As for decreasing the time between sets, there are two ways to do this and both have limitations. If you attempt to move the weight faster you’ll probably end up getting sloppy and cheating. Not only is the effectiveness of the exercise decreased this way, you greatly increase the risk of an injury. On the other hand, most muscles need from 45 to 60 seconds of recovery time between sets. If you try shortening this to, say, 30 seconds, you won’t be able to lift the same amount of weight. Then you break one of the fundamental principles of bodybuilding – decreasing the workload placed on the muscle and therefore not forcing it to adapt by growing and getting stronger.
So what’s the solution? Increase set duration and intensity at the same time. This is not simply a case of doing more reps with lighter weight, because in that case the muscle does not get much out of the first 8 or 10 reps. The idea is to make the first 10 reps just as productive as the last. This leads us to the topic of advanced training techniques.

The cheat principle is an effective advanced technique that’s fairly easily applied to most muscle groups.
Photo of Jeff Willet by Irvin Gelb The following are among the most effective techniques for
increasing workout intensity without increasing the length of time you’re in the gym. In fact, some of them will allow you to do shorter workouts. Virtually all of today’s top bodybuilding stars, including Jay Cutler, Ronnie Coleman, Mustafa Mohammad, Victor Martinez, Dexter Jackson, Gustavo Badell and Toney Freeman, employ these techniques in their workouts on a regular basis.
ADVANCED TRAINING TECHNIQUES
Cheat Reps
“What’s this, you ask? Cheat! Isn’t cheating forbidden?” Cheating is indeed forbidden, but only when you cheat to make an exercise easier – as in less challenging. If you use cheating to make the set more challenging, then it’s not only okay, it helps produce phenomenal growth.
Cheating is probably the first advanced training technique most bodybuilders discover. Remember that last set of barbell curls when you failed at 10 reps? Instead of putting the bar on the rack you used a little bit of body swing to keep going. You may not have realized it at the time, but that’s when you discovered the cheating principle. Done properly it allows you to hit deeper muscle fibers. Done improperly and you waste your time and set yourself up for an injury.
By bodybuilding definitions, cheating is using additional muscles to help you complete a few extra reps after the targeted muscles are incapable of continuing on their own. In the biceps curl, for example, once you have completed as many reps as you can strictly, you can get a few more reps by swinging your body slightly, which uses your legs, your back, and momentum to help your biceps finish the last reps. You can see that you are not missing out on any stimulation by cheating. Not only are you getting the full set, you are getting a few bonus reps.
You should use the cheating principle only once you are failing with strict reps. If you need to cheat from the first rep or two, you’re using way too much weight. Also understand that there are correct and incorrect ways to cheat. One of the worst things to do is bounce the weight up from the bottom. As I explained earlier in the book, bouncing places undue stress on the body’s soft connective tissues. The key to effective cheating is knowing both how and when to cheat.
YOUCANAPPLYTHECHEATPRINCIPLETOMOSTMUSCLEGROUPS
Biceps
For example, let’s take the preacher curl. Instead of bouncing at the bottom of the exercise once you have a hard time completing more reps, lock your arms tight to your upper body, thrust your hips forward, and swing the weight up using your upper body and legs. This little movement will force the bar past the sticking point (usually close to the bottom of the exercise) and should allow you to complete a few extra reps. Try lowering the weight a bit more slowly than normal to emphasize the negative portion of the exercise. When you can no longer lower the weight in a slow and controlled manner, terminate the set. Under no circumstances do you keep lifting the bar solely with body momentum or bouncing.
Shoulders
On barbell shoulder presses you can stand up and use a slight leg dip and torso bounce to keep the bar moving after failing at the desired number of reps. Just be careful you don’t excessively hyperextend your lower back as you force out the extra couple of reps. The best shoulder exercises to use constructive cheating on are front and side dumbell raises. You use the same leg kick and torso assistance as the shoulder press, but because the weight is much lighter you will not encounter the same degree of lower-back pressure.
Back
The best back exercises for cheating are the pulldown movements. As soon as you reach failure in strict style, start swinging slightly – just enough to keep the bar moving.
Legs
Given the amount of weight used, and the severity of any potential injury, I strongly advise you not to cheat on squats. Squats are one of those exercises where your technique must be perfect at all times. Any deviation could end your training permanently.
The leg press is another story. Even though you’ll be handling huge poundage (if not now, you soon will be) you can easily cheat on this exercise by pushing on your knees with your hands to complete a few extra reps. Odds are it won’t be the weight but pain that will cause you to stop. Leg presses burn like hell under normal circumstances and cheat reps are absolute murder – but they’ll pack size on your thighs like few other exercises.
Chest
Theflatbarbellbenchpressisanotherexercise for whichyou shouldprobably avoidcheating.Bouncingthebaroffthechestisagoodwaytobreakarib.Likewise,archingthelowerbackcan leadtospinedamage.
Nodoubtmanyreadersarewonderinghowmanycheatrepstoperform.Arnoldcheatedonalmosteveryrep.Isuggestperformingthefirst8to10repsinstrictstyleandthenaddingtwoorthreecheatrepsattheend.Also,useefforttodeterminewhenyoushouldstop.Whenyoureachthepointthatyou havetobounceandswaythewholebodyjust tokeeptheweight moving, terminatethesetrightthere.
Cheating is one of the simplest but most effective of the advanced training techniques. If properly employed it will break you out of a training rut and add new strength and size to your physique.
PARTIAL REPS, OR “BURNS”
Partial reps, or burns, were first made famous by training guru Vince Gironda. Burns are nothing more than partial reps performed at the end of a regular set of an exercise. Let’s say you can manage only 10 reps of a barbell curl. Instead of stopping the set at the 10th rep, you bring the bar to the top and squeeze out a few more. You may be able to curl the weight only six to eight inches, but that’s fine. You’re still hitting muscle fibers you wouldn’t have been hitting had you stopped the set after the last full rep. You’ll quickly discover where the name “burns” comes from, because the muscle will burn as though it’s on fire.


ULTRASLOWREPS
Photo of Vince Gironda
Most bodybuilders take two to four seconds to complete a rep. But on occasion, to stress your muscles differently you might want to experiment with ultraslow reps. How slow? Try anywhere from 10 to 30 seconds to complete one rep!
Ultraslowtraininghasanumberofbenefitstooffer.Iteliminatesalmostallbodymomentum
– and thus cheating. Lifting and lowering a weight in ultraslow motion takes pure muscle power. Another advantage is safety. Most injuries are caused by lifting too much weight too fast. Such abrupt stopping and starting can damage the tendons, ligaments and muscles. Slow training eliminates virtually all these dangerous actions. Keep in mind that lifting a weight using 10-to 30-second reps will require the use of much lighter poundage. On the surface this sounds counterproductive, but don’t forget you’ll be lifting this lighter weight strictly with muscle power, not body momentum. By lifting the weight slowly you’ll have to fully focus on the task at hand. Most bodybuilders also find that they’ll lift the weight through a greater range of motion when they perform ultraslow reps.
Why are slow reps so effective? Well, muscle fibers work on an all-or-none principle. There’s no in between. Muscle power is based on the number of fibers contracting, not a
gradedresponsebyindividualfibers.Duringanultraslow-repset,themusclefiberswilltireveryquickly,sothebodywillhavetorecruitmoremusclefiberstocompletetheset.
A second reason for their effectiveness is that ultraslow reps raise the threshold of the muscles’ Golgi tendon organs. As we saw in the chapter on stretching, Golgi tendon organs are stretch receptors in muscles that will shut down if they think that the muscle is undergoing excessive strain. In many cases you terminate a set not because of muscle fatigue, but because the Golgi tendon organs shut down. Ultraslow reps have been found to reset the Golgi tendon organs’ firing threshold. This allows you to complete more reps before the muscle shuts down.
With the possible exceptions of squats and bench presses, you can perform ultraslow reps on just about every exercise you can think of. As with cheating, ultraslow reps on squats and bench presses are risky because of the weight used and the potential to become trapped under the weight if you collapse.
ULTRAFAST REPS
Having explained the merits of ultraslow training, it makes sense to discuss the opposite – using high-speed training during your workouts. As the name suggests, ultrafast reps involve lifting as much weight as you can handle with the fastest reps possible. This does not mean bouncing or jerking the weight up rapidly; you still use good technique and pay attention to form. Some bodybuilders call it “racing the clock”– you try to perform the greatest number of reps in the shortest time possible.
Ultrafast reps also have the benefit of allowing you to lift heavier weight. As we saw earlier, one of the primary stimulus for maximum muscle growth is using progressively heavier weight. All other things being equal, the bodybuilders using the heaviest weights during their workouts are usually the largest. The key, however, is lifting the weight in good style no matter what your rep speed.
STRIPSETS,DROPSETS,DESCENDINGSETS, ORDOWN-THE-RACKTRAINING
Stripsetsaresimpletodo and produceoutstandingresults.As thenamesuggests,you“strip”someweightoffthebarwhenyoucannolongerperformanadditionalrep.Forexample,sayyouareusing200poundsonthe benchpressfor10reps.Onceyoufailonthe10threp, quicklyrackthebarandremove20or25pounds(insteadoftakingyournormalrestperiod).
Yourchest,tricepsandshouldermusclesmaynotbeabletohandle200poundsbutnodoubtthey’recapableofcontinuingwith175or180forafewmorereps.Onceyoufailatthatweight,youremovemoreplatesandgetbacktoit.Youcouldgoonlikethisandkeepremovingweight untilyou’releftwithjustthebar,butmostbodybuildersdoonlytwoorthreedrops.Reducingtheweight threetimesiscalledtripledropping, ortriple-dropsets.
Thestrippingtechniqueisnotlimitedtobarbellexercises.Youcanuseitondumbellandmachineexercisesaswell.Ifusingdumbells,simplygrabalightersetofdumbells.Sincemost gymshavetheirdumbellsarrangedfromsmallesttolargest,workyourway“downtherack.”Thenexttimeyou’redoingshoulderstry a few down-the-racksetsofsideraisesordumbellpresses.
21s
Twenty-Ones are named assuchbecauseofthenumberofrepsyoudoduringtheset.Whiletheycanbeperformedonmost exercises,theyarebestsuitedtocurling movements.Grababarbellandcurlthebarfromthebottomtothehalfwaypoint(i.e.yourforearmisparallelwiththefloor).Dothis for7reps.Thencurlthebarbetweenthehalfwaypointandthetopfor7reps.Thenlowerthebar backtoyourthighsandtrytocomplete an additional 7 repswitha regular fullcurl.
Itwilltakeyouonlyonesetof21s(nowyouseewherethenamecomesfrom:3X7=21)todiscoverthatyouwon’tbeabletouseyournormalworkoutpoundage.Don’tworryaboutit.Thepartial movementswillforcethebicepstoworkjustashard,ifnotharder,thanstraightsetswithheavier weight.Understand thatwhile 21isthetraditionalpatternofreps for thistechnique,youcouldjustaseasilydo3X6(=18)or3X8(=24).
STAGGERED SETS
No, thisisnotsome trainingtechniqueperformed after a latenightonthetown.Let’ssaythatafterafewmonthsyoubegintonoticeyourforearmsorcalvesarelaggingbehindtherest ofyourphysique.Besidesworkingthemduring their normaltime,youcanaddina fewextrasetswhileworkingothermusclegroups.Forexample,whiletrainingyourchestyoucanslipinafewsetsofcalfraisesbetweenyourchestexercises.Althoughcalftraininghurts,theydon’trequiremuchenergy,sotrainingthemwon’tinterferewithtrainingyourchest.Likewise,youcanaddinextraforearm workwhiletraininglegs.

Photos of David Dorsey by Terry Goodlad


Negative reps are an ideal advanced technique to do with your training partner.
Photo of Lee Priest and Rusty Jeffers by Paul Buceta Notice that I suggested doing calves with chest or other upper-body exercises, and forearms with leg work. There’s a good reason for this. You need your calves for stabilizing on most leg exercises, and your forearms play a big role in training the upper body. In fact, you’ll need your forearms for gripping on every upper-body exercise. If you were to train forearms between chest or back exercises, you won’t be able to use the same amount of weight or do the same number of sets.
NEGATIVE REPS
A great deal of research has demonstrated that the negative, or eccentric part of an exercise is just as productive as the positive, or concentric part. Most bodybuilders find negative training makes them more exhausted and sore than when they train with the concentration on positives. Negative-only training received a big endorsement from Dr. Arthur Jones, inventor of the Nautilus line of strength-training equipment.
There are three ways to perform negatives. The first is to simply lower the weight in the same slow and controlled manner as you lift it. In other words, you’re not just hoisting the weight into position and then letting gravity take it downwards; you’re using muscle power to keep the weight under control.
The other way is to load more weight on the bar than you can lift in the normal positive fashion and then lower it as slowly as possible, trying to stop the weight on the way down. For example, on the barbell bench press you’d have a training partner help you bring the bar back to the arms locked out position and then slowly lower it using the chest, shoulder and triceps muscles. The usual way to do this is after a regular set. When you can no longer lift the weight, you can still lower it. Do your full set by yourself, then have your partner help you do a few negative reps.
You can also do negatives on your own on a few exercises (though you’ll have to really concentrate on safety). For example, on the barbell curl you’d lob the weight up using body momentum and then slowly lower it using just the biceps. You can do the same thing on various lateral raises for shoulders. For obvious reasons, you shouldn’t try negatives on an exercise such as squats. The amount of weight being lifted could be more than you and your partner can safely control.
YOU GO, I GO
Thisisanothersimplebuthighly effectivetechniquevirtuallyguaranteedtoshockyouintonewmusclegrowth.Asthenamesuggests,itinvolveshavingonetrainerperformasetofa given exercisetofailureand thenpassesthedumbellsorbarbelltohis partner, who also trainstofailure.Thetwogobackandforthtrainingtofailurewithnobreakbetweensets.Afterafewofthesesetsyou’llbewishingyourpartnerweregoingataslowerpace.Becauseofthesheerintensityofthetechnique,it’sbestlimitedtosmallermusclessuchasarmsandshoulders.
REST-PAUSE
Rest-pause is one of those advanced training techniques that will separate the true bodybuilders from the wussies! To perform rest-pause, load the bar (or machine) with enough weight to limit you to just one rep. Perform the rep and then place the bar back on the rack.
Wait 10 to 15 seconds and then do another rep. Repeat this pattern for 8 to 10 reps. Rest-pause is based on the principle that a muscle will regain most of its strength in as little as 10 to 15 seconds. It’s a great technique for blasting through sticking points, because you’re using 100 percent of your one-rep maximum weight on every set. If you find that you can manage only 5 or 6 one-rep sets, reduce the weight by about 10 percent.
PRE-EXHAUST
Icameupwiththepre-exhausttrainingprinciplebackin1968.Thistechniqueisgreatforeliminatingthe“weaklinkinthechain”thatoftenlimitstheeffectivenessofmanyotherwise great exercises.
For example, during most back exercises the much smaller biceps give out before the targeted back muscles. Likewise, on chest training, the triceps or front delts may fatigue before your chest muscles are adequately stimulated. Pre-exhaustion means you fatigue or “pre- exhaust” the primary muscles first with an isolation exercise. You then perform a compound movement that allows the fresh secondary muscles to carry the targeted muscle to new depths of stimulation.
Some examples to illustrate the concept:
Manybodybuildersfindbarbellpressesdomorefortheirtricepsandfrontshouldersthantheirchest.Thisisbecausethetricepsandfrontdelts,whichsupportthepecs,tirefirst.Thechestisneverfullystimulated.Tocombatthisproblem,firstperformanisolationexercisesuchasflatdumbellflyesorpec-deckflyes,andthendoasetofbarbellpresses.Theflyestendto target justthechestmuscles, leavingthetricepsand shouldersrelativelyfresh.Whenyouswitchtotheflatbarbellpresses,thechestmuscles arenow the“weaklink”andwilltireandfatigue beforethestill-energized tricepsandfrontshoulders.

Photo of Joel Stubbs by Robert Reiff









SUPERSETS
They’re quick, fun and efficient. Supersets involve performing two exercises in an alternating fashion, but rather than wait the usual 45 to 60 seconds between exercises, you rest only as long as it takes to switch from the first exercise to the second.
Therearetwoprimaryversionsofsupersets.Thefirstinvolvesalternatingtwoexercisesforthesamemusclegroup.Forexample,asetofflatbarbellpressescouldbefollowedwithasetofincline dumbell flyes.Oryoucould alternate incline barbellpresseswithdips.Mostbodybuilderstrytosupersetexercisesthathitthemuscle from different anglesordifferent partsofthemuscle. Forexample:lowerandupperchest,innerandouterback,andfrontandrearshoulders.
The second variation of supersets involves alternating two exercises for different muscle groups. Most bodybuilders superset exercises for opposing muscle groups such as back and chest, thighs and hamstrings, and biceps and triceps. The reason for this is that working one muscle brings blood, and therefore nutrients, into the area. If you work the opposing muscle between sets you take advantage of the blood and nutrients while resting the first muscle.
SUPERSETS FOR THE SAME MUSCLE GROUPS:
Quads
Leg extensions + Squats Hack squats + Leg pressesHamstrings
Lying leg curls + Stiff-leg deadlifts Stiff-leg deadlifts + Seated leg curlsChest
Flat flyes + Barbell bench presses
Incline dumbell presses + Incline dumbell flyes Flat dumbell presses + Dips
Back
Straight-arm pushdowns + Front pulldowns Chin-ups + Barbell rows
Seated rows + T-bar rows
Shoulders
Side dumbell raises + Dumbell press
Front dumbell raises + Upright rows
Biceps
Incline curls + Standing barbell curls
Preacher curls + Narrow-grip reverse chin-ups
Triceps
Lying extensions + Narrow presses Triceps pushdowns + Dips
Abs
Swiss-ball crunches + Reverse crunches Hanging leg raises + Medicine-ball twistsCalves
Standing calf raises + Seated calf raises Donkey calf raises + Seated calf raises Seated calf raises + Toe presses

Supersetting your abs is a quick and effective method to achieve a chiseled midsection.
Photo of Kamal El Gargni by Robert Reiff

Photo of Scott Peckham by Robert Reiff
SUPERSETS FOR OPPOSING MUSCLE GROUPS
Quads and HamstringsLeg presses + Stiff-leg deadlifts Squats + Lying leg curls
Leg extensions + Seated leg curls
Chest and Back
Flatbarbellpresses+  Chin-ups Incline dumbellpresses+ Seated rowsFlatdumbell flyes +LatpulldownsBicepsandTriceps
Barbell curls + Lying barbell extensions
Inclinedumbellcurls+Two-armdumbellextensionsCablecurls + Tricepspushdowns
Abs and Lower Back
Swiss-ball crunches + Back extensions Reverse crunches + Stiff-leg deadliftsTRISETS
As soon as bodybuilders started putting two exercises together, back to back, it was only a matter of time before someone started alternating three different movements. Trisets are great for shocking the muscles out of the doldrums. You can hit them from every conceivable angle. Like supersets, they also save you time.
TRISET COMBINATIONS
Quads
Squats + Leg presses + Leg extensions (About as painful, but effective, a combination as there is.)Hamstrings
Stiff-leg deadlifts + Lying leg curls + Seated leg curls
Chest
Flat barbell presses + Incline dumbell presses + Dips Incline dumbell flyes + Dips + Cable crossoversBack
Chin-ups + T-bar rows + Front pulldowns
Barbell rows + Narrow pulldowns + Seated cable rows

Use caution when doing giant sets. This technique is very intense, as you’re combining four or more movements.
Photo of Troy Brown by Ralph DeHaan
Shoulders
Side dumbell raises + Dumbell presses + Reverse pec-deck flyes Front barbell presses + Side cable raises + Bent-over lateral raisesBiceps
Preacher curls +Hammercurls + Incline dumbell curls Barbellcurls+Narrowchin-ups+StandingdumbellcurlsTriceps
Lying triceps extensions + Narrow presses + Bench dips
Two-arm dumbell extensions + Triceps pushdowns+ Behind-the-head cable extensions
Abs
Swiss-ball crunches + Reverse crunches + Medicine-ball twists Hanging leg raises + Floor crunches + Ball passes
Calves
Standing calf raises + Seated calf raises + Toe presses
GIANT SETS
Instead of puttingthree exercisestogether,youcombinefourormoremovements forthesame musclegroup.Icautionyouthatgiantsetsare a veryintenseformoftrainingandyouwon’t wanttodomorethantwoorthree giantsetsforbiggermusclesandoneortwo forsmaller.Infact,sincethearmswillbegettingagooddealofstimulationfromtrainingthechest,backandshoulders,you’llprobablyonlyneedtodoonegiantset.
GIANT SET COMBINATIONS
Quads
Squats + Leg presses + Leg extensions + Hack squats Lunges + Sissy squats + Leg extensions+ Smith-machine squatsHamstrings
Lying leg curls + Seated leg curls + Stiff-leg deadlifts + Back extensions
Calves
Toe presses + Standing calf raises + Seated calf raises + Donkey calf raises
Chest
Flatbarbellpresses+Inclinedumbellpresses+Flatdumbellflyes+DipsIncline dumbellpresses+Flatdumbell flyes+Dips+CablecrossoversBack
Chin-ups+T-barrows+Frontpulldowns+BarbellrowsSeatedrows+T-barrows+Front pulldowns++Reverse-grip chin-upsShoulders
Dumbellpresses+Sidedumbellraises+Reversepec-deckflyes+Uprightrows Barbellpresses+ Side cableraises+Bent-over lateral raises + BarbellshrugsBiceps
Preachercurls+Inclinedumbellcurls+Standingdumbellcurls+Hammercurls Barbellcurls+Standingdumbellcurls+Cablecurls+Preachercurls
Triceps
Lyingbarbellextensions+Narrowpresses+Benchdips+Two-armdumbellextensions Tricepspushdowns+Lyingdumbellextensions+Behind-the-headcableextensions+
Triceps pushdownsAbdominals
Hanging leg raises + Swiss-ball crunches + Reverse crunches + Medicine-ball twists Ball passes + Planks + Swiss-ball crunches + Lying leg raises

Doing multiple exercises in one workout enables you to attack the muscle from a variety of angles.
Photo of Brett Becker by Irvin Gelb LIMITATIONS OF TRISETS AND GIANT SETS
Ifthere’s adownsidetotrisetsandgiantsetsit’sthatthey’redifficulttoperformina crowdedgym.Assoonasyouleaveoneexercisetodoanother,someone’sboundtomoveinandtakeyourpieceofequipment.Ifyoudecidetodo themat abusytime,trytouseequipmentavailableinmultiplecopies.Forexample,mostgymshavenumerousbarbellsandat least twosetsofeachweightofdumbell.Anotherbenefitoffree weightsisthatyoucandodifferent exercisesusingthesame barbellordumbbell,soyoucandoa trisetusingthesame pieceofequipment foreachset.Mostmachines aregoodfor onlyonespecific exerciseandmusclegroup.Ifyoudoincorporatemachinesintoyourtrisetsorgiantsetsworkout,tryusing them onweekendsorduring lessbusytimesoftheday.
EXTENDED SETS
Although not as popular as some other intensity techniques, extended sets are second to none when it comes to increasing training intensity, and thus muscle size. To perform extended sets, carry an exercise to positive failure and then immediately switch to an exercise that puts you in a better biomechanical position.
ForTriceps:Afteryoureachfailureafterasetoflyingbarbellextensionsquicklybringthebartoyourmid-chestandrepoutwithnarrowpresses.
For Chest:Dumbell flyes and dumbell presses. Start with the dumbell flye and when you can no longer continue, rotate your hands and continue on with dumbell presses. You are stronger in the press than the flye since the press brings in more of the triceps and front shoulders. In effect, you are using these still-fresh muscles to stimulate the chest muscles deeper than if you had terminated the set with the flyes. You can do the flye/press combination for both flat and incline versions.
ForLats:Wideandnarrowpulldowns.Aftergoingtofailureonthefrontpulldown,switchovertothenarrow,reverse-grippulldown.Theunderhandgripbringsmoreofthebiceps into playandallowsyoutopushthelatspastthenormalfailurepoint.
ForDeltoids:Trydoinglateraldumbellraisesfollowedbydumbellpresses.Althoughyou’lllikelyhavetouselessweightthanyounormallywouldonthepressingmovement,doingthesideraisesfirstwilltireouttheshouldersandyou’llstillbeworkingthemhard.
For Biceps:Nothing blasts the biceps like incline dumbell curls followed by standing barbell curls. Although both exercises work the biceps, the standing curl brings in more forearms and allows you to lift more weight. If you really want to maximize the biceps, add a few cheat curls at the end of your barbell curls. It won’t take many sets of this dynamic combo to pack some muscle on your upper arms.
For Thighs:If you’re looking to shock the thighs into new growth, try the front and back squat extended-set combination. Front squats reduce the amount of lower-back and glute involvement and are more isolating for the thighs. As soon as your thighs are fatigued from the front squats, rack the bar, step in under it and perform as many reps as possible of regular back squats (usually just called squats). The still-strong lower back and glutes will push the thighs to new depths of stimulation (and pain!).
For Abs:You can even do extended sets for the abs. Start with crunches on the Swiss ball or floor, and once the abs are sufficiently fatigued, switch over to reverse crunches. Reverse crunches allow you to use the hip flexors to continue working the abs.
Remember that with most advanced training techniques it’s quite easy to go overboard with extended sets. For most intermediate bodybuilders, one to two extended-set combinations will be more than sufficient. Any more and you risk overtraining.
MULTIPLE EXERCISES
There are numerousadvantagestotraining a muscleusingmultipleexercises duringoneworkout.Themost importantisthatyoucanattackthemuscle from a varietyofdifferentangles.Themoreanglesyouhitthemusclefrom,themoremusclefibersarestimulatedandthegreatertheoveralldegreeofdevelopment.Forexample,onchestyoucandodeclinesforthe
lower and outer chest, flats for the lower and center chest, inclines for the upper chest, and pec-deck flyes and cable crossovers for the inner chest.
Another advantage of multiple exercises is variety. Even though most bodybuilders love training, doing the same workout over and over can get pretty boring. Changing the exercises keeps things fresh.
If there’s one disadvantage to multiple exercises, however, it’s that it’s very easy to fall into the overtraining trap. Take shoulders for example: If you were to do one exercise for each of the three heads, plus another exercise for the trapezius, you’d end up doing 12 to 16 sets in total (assuming 3 to 4 sets per exercise). For the genetically blessed or pharmaceutically enhanced this is probably no concern. But the average natural bodybuilder will quickly find himself overtrained.
10 SETS OF 10, OR GERMAN VOLUME TRAINING
One solution to this is to adopt a one-exercise-per-bodypart-per-workout approach. The technique was first made popular as 10 sets of 10 by Vince Gironda in the 1950s and ’60s. (In the 1970s it was renamed “German volume training.”) Over the last 10 to 15 years, world- renowned strength-training coach Charles Poliquin has reintroduced the technique to a whole new generation of bodybuilders.
As the name suggests, you pick just one exercise for a muscle and perform 10 sets of 10 reps. Obviously you won’t be able to do this with the amount of weight you’d use for 3 or 4 sets. You’ll be lucky to use 50 percent of your usual weight. Don’t let the first few sets mislead you. They will feel easy, but trust me, by the time you’re up to set 7 or 8 the muscle will be howling! You’ll be lucky to complete 10 sets.

Photo of Steve Frazier by Ralph DeHaan
There are numerous advantages to performing just one exercise per bodypart. The most obvious is that once you start, your entire focus is kept on that one exercise for the full 10 sets. Another benefit is that you won’t have to worry about cooling down while changing exercises if the equipment you had planned on using is in use. A couple of minutes may not seem like a long time, but sometimes it’s long enough for the muscles to cool down. By doing just one exercise you’ll never be more than 45 to 60 seconds between sets.
A third advantage of doing just one exercise lies in thoroughness. It usually takes two or three sets before the muscles even feel like they’re working. With multiple-exercise routines you may complete the first exercise and not even feel it. But if you’re doing just one exercise, you know it won’t be long before the muscles starting burning from that particular movement.
You maybe concernedabout thelackofvarietyifyouonly performoneexerciseperworkout.Topreventthis,simplyswitchexerciseseveryworkoutorso.Forexample,youcoulddoflatbarbellpressesduringoneworkout, incline dumbellpressesthenext,anddipsonthethird(toughtodoasyourbodyweightmayeventuallybetoo heavytocompletethelastcoupleofsets).Byalternatingtheexercisesyou’restillhittingthemusclefromdifferentangles
    • justnotduringthesameworkout.
SAMPLE WORKOUTS
Thefollowingtableconsistsofthreesample workoutsthatyoucanperformforeachbodypart. Youcanstillfollowyourtraditionalmuscle group splits (i.e. three,four,orsixdaysperweek)butyoudoonlyoneexerciseperbodypart.Thismeans yourtotalworkoutforanygivendayisonly goingtobetwoorthreeexercises.
MUSCLE GROUP
DAY ONE
DAY TWO
DAY THREE
Quads
Leg Presses
Squats
Hack Squats

Hamstrings	SeatedLegCurls	StandingLeg
Curls

Stiff-Leg Deadlifts

Calves		StandingCalfRaises

ToePresses	SeatedCalfRaises

Chest		FlatBarbellPresses
InclineDumbellPresses

Dips

Back	Chin-Ups	BarbellRows	SeatedCableRows

Side Dumbell Raises

Incline Dumbell Curls

Triceps	LyingExtensions	BenchDips	CablePushdowns

Abdominals		Swiss-Ball Crunches
ReverseCrunches	HangingLeg
Raises
ADVANCED TRAINING ROUTINES
It’s now time to start incorporating the advanced techniques into your training. The following routines are examples of four-and six-day-per-week splits. Wherever possible I have included some of the advanced training techniques, and with time you can begin designing your own routines. For example, the book’s routine may stress the upper chest, but after some time in the gym, you realize that your center back needs extra work. No problem. Simply cut back on the sets and techniques for your upper chest and focus more on your center back.
Remember, these programs are meant as a guide. In most cases, the rep range is between 8 and
12, but you can use lower reps (say 6 to 8) if you wish – or you may rotate between ranges. As discussed earlier, rep range is a personal thing and with time you’ll discover which range works best for you.
SOME WORDS OF CAUTION
Before jumping into the routines, here are some important words of caution.
First, don’t make the mistake of using these techniques on every set. If the routine calls for 4 sets of an exercise, perform the advanced technique on just the last set or two.
Second, perform advanced sets only once per week for each muscle group. Just do straight sets during the next workout. In other words alternate an intense workout with a less-intense workout. Doing so gives the body time to recover.
Third,limitthesetechniquestoamaximumoffourtosixweeks.Fewbutthemost genetically giftedbodybuilderscanhandlesuchintensityyearround.
Finally, resist the urge to do more. Odds are within a few weeks of beginning these techniques you’ll begin to see rapid changes in your muscle size and strength. This is great, but for many bodybuilders it can be a double-edged sword. They assume that if one or two drop sets or rest-pause sets are good, then three or four are better. For a week or two they may be right. However, soon their gains will slow down or stop altogether. There’s a very fine line between training enough and overtraining. You have to apply the maximum amount of intensity that stimulates muscle growth, but without overtaxing your recovery system.
Ondayswhenyourenergyandmotivation level arehigh, great!Takeadvantageofit.Dothatextrasetoradvancedtechnique.Virtuallyallthetopbodybuildersintheworldwilltellyouthatthegreatestadvanced-trainingprincipleistheinstinctiveprinciple.Whenyourbodytellsyouthatyou’re capableofpushingharder,gofor it. Conversely, whenyour bodyhintsthat you’vedoneenough,listentoit.Ittakesmanyyearstogetintouchwithyourbodyandlearn whentopushitandwhentohold back. For now,usethefollowingas aguideandmakechangesonly whenyouwanttoprioritizeonemuscleover theother.

Advanced techniques offer numerous advantages, but there’s a fine line between using and overusing them.
Photo of Lou Ferrigno by Robert Kennedy

Crunches
3
15–20
Reverse Crunches
3
15–20
Day Two & Day Four


Squats
3–4
8–12
DROPSET:
Hack Squats*
3–4	8–12
LyingLegCurls	3–4	8–12
StandingCalfRaises	3–4	15–20
DROP SET:
SeatedLegCurls
*	3–4	15–20
PRE-EXHAUST COMBINATION:
SideDumbellRaiseswithFrontBarbellPresses
3–4	8–12

Reverse Pec-Deck Flyes
SUPERSET:
3–4
8–12
Lying Barbell Extensions with Narrow Barbell
Presses
3–4
8–12
Rope Pushdowns
3–4
8–12
*Perform drop sets on last set only.


Photo of Leo Ingram by Paul Buceta
ROUTINE 2 (four-day-per-week)
Day One & Day Three
EXERCISE	SETS	REPS
PRE-EXHAUST COMBINATION:
InclineDumbellFlyeswithInclineBarbellPresses
3–4	8–12
Dips	3–4	8–12
T-BarRows	3–4	8–12
DROP SET:
*	3–4	8–12




ROUTINE 3 (four-day-per-week)
DayOne& DayThree(The followingisan excellentsplitforspecializingonyourlegs.)
EXERCISE	SETS	REPS
TRISET:
SquatswithLegPressesandLegExtensions
STRIP SET:
3–4	8–12
LyingLegCurls
*	3–4	8–12
Stiff-LegDeadlifts	3–4	15–20
10 X 10:
Standing Calf Raises
^
GIANT SET :
Swiss-BallCrunches,ReverseCrunches,Hanging LegRaisesandMedicine-BallTwists
Day Two & Day Four
10 X 10:
Incline Dumbell Presses
10	10

2	15–20



10	10
BarbellRows	3–4	8–12
SeatedPulleyRows	3–4	8–12
FrontPulldowns	3–4	8–12
^
GIANT SET :
SideDumbellRaises,FrontDumbellRaises,Bent-OverDumbellRaisesandRopeUprightRows
SUPERSET:
LyingBarbellExtensionswithStandingBarbellCurls
*Perform strip set on last set only.

^Do two circuits of all four exercises.
2	8–12


3	8–12

^Note: Because you are training the three large torso muscles on this day you’ll only need to do 3 supersets (6 sets total) for
arms.







ROUTINE 1 (six-day-per-week)





InclineDumbellPresses
*	3–4	8–12
Dips	3–4	8–12(orto
failure)
Chin-Ups	3–4	8–12
SUPERSET:
T-BarRowswithFrontPulldowns
Day Two & Day Five
3–4	8–12
FrontBarbellPresses	3–4	8–12
DROP SET:
CableLateralRaises
^	3–4	8–12


SUPERSET:
TricepsPushdowns withBenchDips21s:
Barbell Curls



3–4	8–12

3	21
ConcentrationCurls	3	8–12
Day Three & Day Six
Squats	3–4	8–12
HackSquats	3–4	8–12
SUPERSET:
LegExtensionswithLyingLegCurls
3–4	8–12
Stiff-LegDeadlifts	3–4	8–12
TRISET:
Reverse Crunches with Hanging Leg Raises and
Medicine-Ball Twists
3–4
15–20
*Perform rest-pause on last set only.


^Perform drop set on last set only.









ROUTINE 2 (six-day-per-week)
Day One & Day Four


EXERCISE
SETS
REPS
Incline Barbell Presses
3–4
8–12
Flat Dumbell Flyes
3–4
8–12
Dips (Holdthedumbellbetweenyourfeetandwhen


youcan’tdoanother,dropthedumbellanddoasmany
3–4
8–12
extra reps as possible.)


Front Barbell Presses
3–4
8–12
Side Dumbell Raises
3–4
8–12
DROP SET:


*	3–4	8–12
Upright Rows
BarbellShrugs	3–4	8–12
Day Two & Day Five
SUPERSET:	3–4	8–12
Barbell Rows with Front Pulldowns
One-ArmDumbellRows	3–4	8–12
DROP SET:
^	4	8–12
Standing Barbell Curls
DumbellCurls	3–4	8–12
Day Three & Day Six
PRE-EXHAUSTCOMBINATION:	3–4	8–12
Leg Extensions with Leg Presses
Hack Squats
3–4
8–12
Lying Leg Curls
3–4
8–12

CHAPTER 46
Sticking Points – How to Become Unstuck
“In order to make progress in bodybuilding, all the basic components must fit perfectly together like the pieces in a jigsaw puz le. If you’re not witnessing positive changes in your physique, you’ll need to carefully evaluate your workout regimen and dietary habits.”
–Dr.NickEvans,MuscleMagInternationalcolumnist,commentingonthefirststeptowardovercominga trainingplateau.
Overitsfivemillionyearsormoreofevolution,thehumanbodyhasdeveloped
remarkable powers of adaptation. As soon as it encounters some form of stress, a series of biochemical changes take place to counter that stress and help the body to survive. As you read earlier, muscle growth (in response to the “stress” of increased physical demand) is one such adaptation.
Unless the genetic gods are on your side, you’ll notice after a few months of consistent training that your muscle gains will start slowing down, if not stop altogether. Even if you train harder – or lay off a little if you realize you are overtraining – your muscles may still refuse to respond. Try not to panic. Most bodybuilders, from beginners to 20-year veterans, experience training plateaus, or sticking points. When you get stuck you have two choices: Keep training exactly the same way and hope the problem solves itself, or try to solve the problem. Since sticking points rarely sort themselves out, obviously I suggest the latter.


Photo of Ahmad Haidar by Robert Reiff

Bodybuilding legend Vince Gironda once suggested that bodybuilding is 85 percent nutrition.
Photo of Carlo Filippone by Jason Mathas
Onceyouhaveidentifiedastickingpointyoumuststopandevaluateyourentireworkoutphilosophy.Rememberthatbuildingmuscletakesmorethanjusthoistingweight.YouneedtoSTRESSthemusclewithyourtraining;youneedRESTtimeinorderforyour bodytorepairyourdamagedmusclecells,therebybuildingnewmuscle;andyouneedproperNUTRITIONtoprovideyour bodywithits rebuildingtools,nottomention whatitneedsfor optimal daily functioningandtogiveitenoughenergyfor effective training.Giventheimportanceofallthree,I’lladdressthemseparately.
NUTRITION
Likeanymachinethehumanbodyneedsvariouscompoundstorun properly.Ifyou’re deficientincarbohydrates,thenyouwon’thave the necessaryenergy reserves tocompleteyourworkout –oryouwon’tdoas much asyoumighthavebeenableto.Andsincecarbohydrateplays a roleinproteinsynthesis,ashortageofthis valuable fuelsourcecould interferewithyourrecoveryabilities.Speakingofprotein,failuretoeatenoughofthisprimarybuildingmaterialcouldeasilysetyourmusclegainsbackformonths,ifnotyears.Thenthere arethevariousvitamins,mineralsandevenfatsthatpowerthebiochemicalreactionstobuildnewmuscletissue.BodybuildinglegendVinceGirondaoncesuggestedthatbodybuildingis
85 percent nutrition. Although some may debate the exact percentage, everyone agrees that poor nutrition is one of the surest ways to bring training success to a halt. Make sure you eat a nutritious meal with complex carbs, protein and healthy fats every two to three hours.
TRAINING
Some experts have estimated that at least 90 percent of all bodybuilders are in a constant state of overtraining. Most of these individuals are beginners to moderately experienced bodybuilders who are following some pro bodybuilder’s routine they found in a magazine. Few but the most genetically gifted or pharmacologically enhanced can endure a pro’s routine. In fact, most of the routines you see quoted in the magazines are their pre-contest muscle-refining programs and not their muscle-building off-season routines. Few try to build strength and size on a 20-to 25-set-per-bodypart program. So if this sport’s genetically gifted and often pharmacologically enhanced superstars follow such high-intensity training for only a few short months, what makes you think your body will be able to handle it, let alone grow on it? If your training program is composed of such mega-set routines and you’re not making strength and size gains, there’s a good chance this is where your problem lies. Cut your sets by at least half and then see what happens. Try doing 8 to 10 sets for the larger muscles and just 6 to 8 for the smaller.
Another suggestion is to alternate heavy with light days. Again, don’t let magazine star Johnny Pro who uses 1,200 pounds for 6 to 8 reps on the leg press influence you. I assure you that Johnny Pro doesn’t max out on every single workout! He can’t – no one can. The human joints are just not designed to handle that kind of stress on a regular basis. For the most, pros train heavy just once a week. Many have backed it off even further and train super heavy only on every third or fourth workout.
Ifyou’re tryingtobothsetrecordliftsandmaximizemuscle gains during every single workout,butendupdoingneither,takealessonfromtheprosandstartcyclingyourworkoutpoundage.Goheavy oneworkoutandlighttomediumthenext. Alternate aheavy,6-to8-repworkoutwitha lighter,12-to 15-repworkout.Theheavyweightwillbuild sizeandstrengthwhilethehigherrepswillstimulatecapillaryformationandmuscleendurance.Cyclinginsucha mannerwillalso allowthebodysufficienttimeto recover betweenworkouts without overtaxingyourrecoverysystem.
REST
Andhere’s something else mostprosdo:theytake a weekortwo off everycoupleofmonthsanddoabsolutelynothing.That’sright,theydon’tgonearthegym!Thisgivestheirbodiesachancetoheal any nagginginjuriesandfullyrecoverfromtheday-in,day-outtraining.Aftertheirtimeofftheyresume training,butonly for twoorthreeeasyworkouts – usuallyatabout50-to75-percentintensity.Afewmoreweekswillseethembacktotheirfourorfivetimesperweek training. It’s only duringthefew months before a bigshowthat theyswitchtoa six-dayperweek routine.Youcan only increase trainingintensityuptoa certainpointbeforeyouwillslip into astateofovertraining. Butbycyclingyourtrainingyoucan enjoythoseheavysessionswithout burningoutorgettingstuck.
You also have to make sure you’re getting enough sleep on a daily basis. Most people
need at least seven hours of sleep each night. You need more. When you stress your body as bodybuilders do, it is in constant need of repair – which is what bodybuilding is all about: building muscle by repairing it. But this repair takes place during sleep. If you are not getting enough sleep each day, your body’s repair system simply does not have the time to get the job done. If you want to build muscle you have to train enough, eat enough and sleep enough.
Simple as that.
CHAPTER 47
Shock it to Them
“Havingcompeted10timesas anamateurandfourtimesas anIFBB pro, Ihavelearnedalot.Ihavealsotrainedplentyofotherpeopleforcompetitionandone thing remains constant: differentthingsworkfor differentpeople.”
– Brian Chamberlain, IFBB pro
Thebody’sabilitytoadapttonewsituationsisbeneficialfromabodybuildingperspective.Asweincreasetheload(weight)onamuscle,ourbodyrespondsbyincreasingthesizeof thatmuscle. But apointcomes when increasingtheweightnolongerhasthedesiredeffect.Especiallyifyouworkoutatthesametimeoftheday,usingthesameexercises forthesamenumberofsetsandthesamenumberofreps–eveniftheweighthasincreased.Whenmovements become predictable forthebody,itceasesgrowing.The dreadedtraining plateauorstickingpointhasarrived. Yournextstepshouldbe obvious–youneedtoshockyour bodyandwakeitup!
When it comes to shocking your muscles, nothing beats variety. Predictability put you into
this situation in the first place, and unpredictability will shock you out of it. One of the simplest (if your daily schedule permits) ways to shock your body is to change your workout time. If it’s used to training at 5 p.m. every workout day, try training at 7 a.m. or 8 p.m. Another relatively easy shocking technique is to vary your set-and-rep numbers. For example, if you normally do 3 sets of 12 reps, surprise your body by doing 5 sets of 15 reps. If you always start your chest workouts with flat barbell presses, try incline dumbell presses as your first exercise. Or how about ditching ALL your exercises for a few weeks and substituting them with a whole new set, complete with all new exercises and routines. By changing your exercises you keep your body guessing, and the outcome is bound to be new gains in strength and size.

Photo of Mike Ergas by Robert Reiff
Youcanalsoalternatetheorderofexerciseexecution.Ifyounormallytrainchestfirst(and whatbodybuilderdoesn’tliketodobarbellbenchpressesfirst?)trybeginningyourworkoutwithback.Ofcourseyou’d bewisenottoworkarmsor shouldersbeforechestorback, astiringthesesmallermuscleswillonlyinhibityourworkout’seffectivenessandsafety.
Don’t forget what you learned earlier in the book. Incorporating some advanced training techniques into your training is a fantastic way to shock the body into new growth. Throw in a few strip sets, supersets, or forced reps to shock those slumbering muscles!
A few bodybuilders carry the shocking principle to the extreme and perform a different workout every day. I don’t recommend this because, believe it or not, the body can actually adapt to variety (although this sounds like a contradiction, it does happen.) Furthermore, you need a certain amount of regularity in your workouts to gain muscular strength and size. By continuously changing the exercises you’ll limit your progression. The shocking principle, like most techniques outlined in this book, is a valuable tool that should be used, not abused. The key to shocking lies in its novelty.
MUSCLE PRIORITY
As the years progress, you’ll discover that some muscles grow faster than others. Your thighs might be columns of power, but your upper body might be mediocre. Your biceps may
rival Ronnie Coleman’s, but your triceps wouldn’t even make the state-level championship. While genetics is sometimes to blame, your training order is the likelier culprit. It’s safe to declare that most bodybuilders train their favorite muscles early in their workout and leave their least favorites until the end. It’s also safe to say that the weak muscles tend to be trained last. The three best examples of this are thighs/hamstrings, chest/back and biceps/triceps.
Virtually everyone will start their leg workouts with quads and then proceed to hamstrings. This makes sense early in your training career because your quads are the bigger muscle and will require the most energy to train. But as soon as your quads start overshadowing your hamstrings, you should switch things around. Train your hamstrings first when you have the most energy. Don’t worry if you can’t go as heavy on your quad exercises after training your hams; maintaining existing muscle size is much easier than building it in the first place.
We see the same problem with chest and back training. Most bodybuilders who train these two muscles during the same workout always start with chest – and usually with the good ol’ faithful flat barbell bench presses. Something about the bench press just appeals to most bodybuilders. Most of us are determined to join the 300-, 400-, even 500-pound bench-press “clubs.” For this reason we’d never dare waste precious energy on back exercises.
The other reason is simple anatomy. Being located on the front of the body, the chest symbolizes power and masculinity. This is why you’ll often see proud owners hitting a few chest poses in the mirror. The back, however, is extremely hard to see. Unless you set up two mirrors, it’s not really visible in most poses, either. Although a well-developed back will earn you just as many points as a great chest on a bodybuilding stage, most bodybuilders do not give the same amount of training attention to back muscles.
The biceps is another “mirror” muscle. Even young children flex their biceps when they want to show how strong they are. When was the last time someone asked you to flex a triceps? The fact that the triceps is about two-thirds the mass of the upper arm and contributes more to upper-body strength than the biceps is usually forgotten. But most people become consumed with biceps – highly visible and symbolically powerful. Thus, the triceps tend to be neglected.
The problems develop when the muscles you train first in your workout begin to overshadow the rest. Odds are they eventually will. As soon as this begins to happen, you must start prioritizing the weaker muscles. The best way to do this is by shifting them to the beginning of your workout. Instead of starting with quads, do your leg curls and stiff-leg deadlifts first. Similarly, perform your rows and chins before your flat and incline presses.
Finally, work the triceps before you train biceps. You don’t need to worry that your favorite muscles will lose their mass. They will stay the same. You are simply giving your weaker muscles a chance to catch up.
SPECIALIZATION
You mayalso noticethatpartsofindividual musclesmaystartlaggingbehind.Forexample,thelowerchestmaygrowquite easily,but the upperchestmaylackthickness.Yourbackmightbewide,but havenodepth.Yourupperbicepsmightbefull,butyourlower bicepsmaynotstretchallthewaytotheelbow joints.Squattingmayhavebuiltyoua greatsetofglutes
and upper quads, but your outer and lower quads are not full.
Once again genetics might interfere here, but more often than not it’s your training that needs revamping. Earlier in the book I suggested that the bulk of your beginner-level training should be composed of compound exercises. This is because compound exercises work more than one muscle and allow you to lift heavier weights. But one disadvantage to compound movements is that they place most of the tension on the central belly of the muscle. The upper and lower sections of the muscle often receive less stimulation. Over time the ends of the muscles start lagging behind the belly of the muscles in terms of fullness and development.
The best way to address this problem is to start adding in isolation exercises – particularly movements that target the weak areas. Bodybuilders use the term specialization. This means giving extra attention to the areas of muscles that are lagging behind. As soon as a weakness is discovered it must be addressed right away because the longer you leave it, the harder it will be to fix later on. If this means eliminating a must-do exercise such as squats or bench presses, so be it. As you progress, your training will evolve from primarily compound exercises to a mixture of compound and isolation. Once you have the basic underlying mass (for most people this will be gained in the first four to five years) your best move is to devote most of your attention to refining your physique and bringing up weak areas.

Here are a few suggestions on how to incorporate specialization into your workouts:

    1 Prioritizeyourweakpointsbytrainingthemfirst inyourworkouts.Thiswayyou’lbeabletohitthemwhileyourenergyreservesarehighest.

    2 Ifyouhave thetime,splityourworkoutsintwo andtrain yourweakmusclesontheirown.Forexample,train yourupperchestorlowerbicepsearlierinthedayand comebacklater foryourregularworkout.

    3 Toavoidovertraining,donotuseaspecializedprogramfor morethansixtoeightweeks. Ifyoustartexperiencingthesymptomsofovertraining,cutback onthespecialization.

    4 If,afteryougiveit time,aweakareadoesn’t respond to“normal”specializationtraining,trytraining itsixdaysina rowfortwoweeks.Whilethis isaradicalapproachthatshouldnotbeyourfirstchoice,itusualyworkstoshockaweakarea.

Certain muscles grow faster than others – for this reason, it’s important to pay attention to your training order.
Photo of Monty Rogers by Robert Reiff
CHAPTER 48
Asymmetric Training
“Dumbelltraininghashelpedme balance out my physique.Manyofushavea muscular imbalance:perhapsonebicepsisbiggerthantheother.Myleftbicepswas halfaninchsmallerthanmyright,andI balanced them outwithaunilateralroutine.”
–FrankSepe,regularMuscleMagInternationalcolumnist
Evernoticehowsoreyougetafteryoudosomethingdifferent,suchasmovingapiece of furniture … or even after a day of gardening? All those tons of weight lifted every day in the gym, yet one moved couch or dug flowerbed puts you in agony for three days. No wonder your relatives say muscle is only good for show! You get sore after doing something unusual such as moving a piece of heavy furniture because the movement is different than what you’re used to performing in the gym.
When was the last time you walked across the gym floor carrying a 50-pound weight? You
mayhaveshifteda45-poundplatefromtheracktoabarbellorgrabbedadumbelloffarackandshiftedtoabench,butyoumayneverhaveactuallycarriedaweightacrosstheroom.Likewise,howoftendoyouclimbupstepsinthegymwithabarbellonyourshoulder?
These are not the type of movements you perform in your training, but they are the movements you often carry out in and around your house or apartment. Let’s look at it another way: how often during the day are your arms and legs performing identical movements at the exact same time? Few forms of physical activity outside the gym place equal stress on both sides of the body. In fact, just about the only time you employ bilateral movements is in the gym. Most weight-training exercises involve training both legs, arms, pecs, lats or other bilateral muscles at the same time, for example, barbell curls, squats, chin-ups, bench presses, lat pulldowns,etc.


Photo of Flex Wheeler by Alex Ardenti Bodybuilders fear that asymmetrical training (training
one side at atime)willproducean unbalanced-looking physique, with one sidelargerthan the other. However, the oppositeismorelikelytrue. When you trainbothsidesat the sametime,your stronger sidenormally takeson more of theworkto compensate for theweaker side.Whilemachinesare famous forallowing thisto occur,it isalsothe case with barbells. Theendresultisamuscleon one side of thebodythatisslightlymore developed than the matchingmuscleon     theother side.Most bodybuildershaveonelegor arm that’sslightlyfullerthan the opposinglimbandthisisoften because of unequalstressexperiencedwhentrainingbothlegsor armssimultaneously.

Photo of Nathan DeTracy by Alex Ardenti There are a number of advantages to training asymmetrically. Here are a few:
1Keep Both Sides Equal.Ifyouusea 50-pound dumbell for one-arm rows,youcanbe
sure both sides are being subjected to the same 50 pounds. But the same can’t be said for front pulldowns. It’s possible that using say, 150-pounds on the stack could place 90 pounds on one side and only 60 on the other.
2TheAll-ImportantMind-MuscleConnection.Thismaysoundselfevident,butit’smucheasier toconcentrate ontheworkingmuscle when onlyonemuscleisbeing worked. Here’s alittle experimentforyoutotrythenexttimeyou’reinthegym.Doasetofbarbell curlsandtrytoconcentrateonbothbicepsatthesametime.Noteasy,isit?Nowgrabadumbellanddoa
set of concentration curls. Notice any difference? It’s much easier to concentrate on
contracting one biceps muscle than both at the same time, and the mind-muscle connection can mean a huge difference in muscle gains.
3YourNeuropathways.Athirdadvantagetoasymmetrictraininglieswithneurobiology.Thereissomeevidencetosuggestthatthebrainhastosplitnerveimpulsestostimulatebothsidesofthebodyatthesametime.Training onlyonesideat atimeallowsfor fullnervousstimulationofthemuscle.
4TimeForaChange.Ifyourbodyisusedtotrainingbothsidesatthesametime,afew weeksofasymmetrictrainingwillproducetheidealshocktogetitbacktogrowingagain.
Here are some of the best exercises to add variety to your training and to help correct muscle imbalances. Most of them are also terrific for working the core stabilizer muscles (abs, spinal erectors, etc.). Besides the following list, just about every exercise you can think of can be done asymmetrically. Just switch to a dumbell. However, I don’t recommend one-legged squats. As a word of caution, many of the following exercises will require you to twist your torso or lower body slightly to keep from falling over. Always pay attention to any warning signals that the body may give you. This is especially true in regard to the lower back. At the first instance of excessive spine pressure, reduce the weight, re-align your body or drop the exercise entirely. Remember to keep your core locked during all of these movements.

Asymmetrical training helps to ensure that you keep both sides equal, preventing muscle imbalances.
Photo of Branch Warren by Ralph DeHaan Calves One-leg toe presses
One-leg standing calf raises One-leg seated calf raises One-leg dumbell calf raisesBack
One-arm rows
One-arm lat pulldowns
ShouldersOne-arm front raises
One-arm lateral raises
One-armreversepec-deckTricepsOne-armdumbellkickbacksOne-armcablekickbacks One-armdumbellextensions One-armtricepspushdownsQuadsOne-leglegpress
One-leg leg extensions Lunges
HamstringsOne-leg lying leg curls
One-legseatedlegcurlsOne-legstiff-legdeadliftsChestOne-armpec-deckflyes One-armflyes
One-arm dumbell presses
One-arm cable crossoversBicepsOne-arm cable curls One-arm dumbell curls
Concentration curls

Photo of Erik Fankhouser by Alex Ardenti
CHAPTER 49
Working the Lowers
“There is a tendency for limbs to be built more in the upper extremities. The lower legs, lower quads, lower biceps, lower triceps, the forearms and even the lower abs frequently lack development. The ‘lowers’ need specialized attention.”
– Editorial inMuscleMag International, on the need to build a complete muscle.
Thebusinessworldcallsitareturnonyourinvestment.Ifyouinvestmoremoneyyou should see a proportionately larger amount of financial return. Bodybuilding works this way too – at least in the beginning. You should put most of your energy and time into training the larger muscle groups. Training the legs, chest and back with basic exercises lays down a good foundation and stimulates the smaller muscles too.
However, eventually you’ll start noticing that your physique lacks a certain completeness.
Yourthighsaremassiveandtrunk-likeinsize,butyourcalves,particularlyyourlowercalves,appearalmostpuny.Yourupperbicepsstartlookingmountainous,butthereisa noticeablegapbetweenyourlower bicepsandforearms.
These areas (and a few others) are what bodybuilders call “the lowers,” and when properly developed they help give your physique that classical Greek God look. I’ll admit that training these sections doesn’t carry the same degree of enjoyment or satisfaction as the training of larger, more showy parts. But trust me, the results will speak for themselves.
The following exercises are among the best for bringing up the “lowers” and adding that final degree of polish to your physique.
LOWER BICEPS
Granted, biceps length is genetic and there’s nothing you can do to lengthen a short biceps, but by working the lower biceps – where the biceps muscle inserts near the elbow – you can create the illusion of length. The following are some of the best exercises to build up the lower biceps.

Barbell Preacher Curls:Set the chair so your upper arms rest comfortably on the pad. Slowly lower the barbell down to just short of a lockout. Again I remind you not to bounce at the bottom, as this can cause a biceps tear. Slowly curl the bar back up until your forearms are just short of vertical.
Dumbell Preacher Curls:Perform this exercise in the same manner as the barbell version.
Dumbells give you the option of curling with one or two arms.

Reverse Curls:Besides working the lower biceps with preacher curls, you can help bring up the area with reverse curls. Reverse curls target both the lower biceps and upper forearms – particularly the brachialis muscle. Think of both exercises as the two doors that close the hole between your biceps and forearms. This exercise is identical to regular barbell curls with the exception that you grip the bar with your palms facing the floor rather than the ceiling.
LOWER CALVES
Because of their size and strength, most people spend far more time training the larger upper gastrocnemius part of the calves and very little time on the lower soleus muscles. It’s much more fun to be lifting 500+ pounds on the standing calf raise than a mere hundred or two on the seated calf raise. But it’s the seated calf that will bring out the full diamond-shape to your lower legs and help get rid of that dreaded high-calves look.

SeatedCalfRaises:Loadthemachine.Sitdownonthechairandlowerthepadsuntiltheyare restingsnugonyourthighs.Extendyourankles (goup onyour toes)untiltheweightsupportfallsaway(onmostmachines thiswillhappenassoonastheweightislifted).Slowlydropyourheelsasfarasyourflexibilityallows.Nowpushupontoyourtiptoes.

Bent-Leg Toe Presses:Sit down in the leg press and place your feet on the lower part of the pressing platform (only your toes and balls of your feet should be resting on the platform). Unlike the regular toe press, which is performed with the legs locked out straight, try to keep the knees bent slightly. Bending the knees activates the soleus more than the gastrocnemius. Slowly drop your heels away from you and then stand on your tiptoes.

Bent-LegStandingCalfRaises:Performthisexerciseexactlyasyouwouldthestraight-legversion,butwithyourknees slightlybent. Aswithbent-legtoepresses,bent-legstandingraisesdoa great joboftargetingthelowersoleusmuscle.

Photo of Alfonso Del Rio by Jason Breeze


LOWERCHEST
Photo of Ronnie Coleman by Alex Ardenti
There is nothing as impressive as a set of pecs that look like you could lose a quarter up under them. But while most bodybuilders seem to have no problem building the lower chest (years of heavy flat barbell presses are quite effective for this), a few individuals are not so lucky. Flat presses seem to do nothing but build their front shoulders and triceps. Their front- delt tie-ins are quite impressive, and their collarbones are hidden by copious amounts of beef, but their lower chest appears shallow. If you want that clean line that separates the lower chest from the upper abdominals, try the following exercises:

Dips:The late great Vince Gironda called this the best overall chest exercise there is. The key is to use the correct technique. Grab two parallel bars (or V-shaped bars, as Gironda preferred) and slowly lower down between them by bending at the elbows. Keep your chin on your chest, elbows flared out to the sides, and lean slightly forward. If you lean back with the elbows in close to your sides the exercise becomes more of a triceps builder.

Decline Barbell Presses:Either use a decline bench or prop up the lower end of the flat bench press rack with a few plates or block of wood. Do the bench press the way you normally would, but bring the bar down to the nipple region instead of lowering the bar to the mid chest.
DeclineFlyes:Again,useabenchdesignedfordeclinesorplaceafewplatesorblockofwoodunderoneendofaregularflatbench.Fromheretheexerciseisthesameas regularflatflyes.Trymakingabighugging-typemovementwithoutbouncingatthebottom.

Decline Dumbell Presses:The two main differences between flyes and presses is that with presses you keep the hands pointing forward and push straight up and just slightly inwards, whereas with flyes you make a hugging motion and face the hands toward the body.
LOWER ABS
“What most people fail to realize is that right there, lurking under layers of adiposetissue and water, they already have abs. If you have been training for any length of time, your abs are most likely well developed. Tense them and you can feel them.”
– Ron Harris, regularMuscleMag Internationalcontributor

The lower abs are harder to bring out than the uppers for a number of reasons. The biggest problem is that the lower abdominal area tends to collect fat and does not like to give it up. So even if you have great lower abdominals you might not see them. In addition, most of the popular ab exercises, such as crunches, primarily target the upper abs. Then again, many of the exercises for the lower abs also bring the hip flexors into play – in fact the hip flexors may do most of the work.
While burning off excess fatisprobablythemost important plan,thefollowingexerciseswillbringout theridgesofthelowerwashboard:

Reverse Crunches:Lie back on a bench, holding the bench above your head. With a very slight bend in your knees, slowly pull your legs back toward your chest, lifting your butt off the bench. Slowly extend your legs forward, gently kiss the floor with your feet, and lift again.

LyingLegRaises:Liebackonthefloorand,withaslightbendattheknees,slowlyraiseyourlegsupuntiltheyareformingabouta75-degreeanglewiththefloor.Slowlylowerbackdowntowithinan inchortwoofthefloorandliftagain.

Hanging Leg Raises:Grab an overhead chinning bar and slowly draw your legs up in front of you. The idea is to bring your hips toward your sternum. At the beginning you might need to do this exercise with bent knees, but as your abdominal strength improves you can do them with straight legs.
LOWER LATS
Highlats aresimilartoshortbicepsinthattheconditionisprimarilygenetic.Youcan’tdo anythingtochangewhereyourlatsattach.Butbyconcentratingonbuildingthelowersections ofthelats,wherethey attachtothelowertorso, youcan giveyourback thatsweeping,V-shaped look.Thefollowingexamplesare amongthebestlower-latexercises:

NarrowReverse-Grip Chins:Grabthechin-upbarwitha shoulder-width grip,palmsfacing
towardyou.Pullyourselfupuntilthebarisinlinewithyourcollarbone.Slowlylowerbackuntilyourarmsarejustshyoflockout.

NarrowReverse-GripPulldowns:Likenarrowreverse-gripchins,thisexerciseisperformedwitha narrow grip,palmsfacing towardyou.Sitdownonthechairandslowly pullthebardowntoyourupperchest(asopposedtoyourchinorcollarboneonwidepulldowns).Slowlystretchthearmsoverheadto justshortoflockout.

Reverse-GripSeatedRows:Attachamediumorlongbartotheseated-rowmachine.Using a shoulder-widthreversegrip(palmsfacing upward), slowly pullthebartothelower ribcage.Slowlyreturntothestarting positionwithyourarmsjustshortoflockout. Keepyourkneesbentto reducethestressonyourlower back.

Photo of Dennis Wolf by Josef Adlt

Photo of Ronnie Coleman by Garry Bartlett

CHAPTER 50
Go For It!
“Sit down before your next competition and outline some of the objectives you want to achieve by competition day. If you’ve never before set a concrete goal and instead have gone blindly into contest prep, I guarantee you’ll do even better the next show with a plan on paper.”
–CharlesGlass,probodybuildingcoachandtrainer,offeringgreatadviceonbodybuildingcompetition.
Congratulationsandwelldone.You’vearrived.Afterayearortwooftrainingdayinanddayout,you’vebuiltaphysiquethathasthesizeandshapetogarneryoucomplimentsnomatter whereyou go.It’snowtimetotakethenextstep–struttingyourstuffonabodybuildingstage.Thefollowingchaptersoffer numerous tipsandstrategies tohelpyoulookyourcompetitivebestoncontestday.Youhavenointentionsofevercompeting?Infact mostpeoplewhoregularlyworkouthavenodesiretostepoutontoabodybuildingstage.
However, much of what I discuss over the next few chapters can be applied to looking your
best anywhere – whether on the beach or the posing platform. Besides, many of today’s greatest bodybuilders had no intentions of ever competing. It was only after they started seeing their bodies developing and after attending a few shows they decided to give it a go. Who knows? You might be next!
THE TWO EXTREMES
Competitive bodybuilders generally fall into two categories. At one end we have the gung- ho types who feel ready to take the Mr. Olympia title after only a couple of months of training. While the occasional genetic freak does come along who’ll put 30 or 40 pounds on his frame in six months, for the most part the average person will need at least a solid year of training under his belt before being competitive at the local level. There’s no way a person can have the knowledge necessary to compete after only a couple of months of training experience. It normally takes about 12 weeks of dieting and practicing posing to be ready, forget the muscle building. Those who compete too early on will usually be carrying too much body fat and won’t look comfortable onstage. Even though they’ll probably place where they deserve, they’ll blame the judges and possibly give up the sport for good. This is too bad, as many potentially great bodybuilding careers ended this way before they even got started.
“Formetheurgetocompeteneverseemstogoaway.It’s alwaysthere.Perhapsit’sthethrillofbeinginfrontofacheeringcrowd,thethrillofgoingthroughaposingroutine,andthethrillofwinning…it’sapartofthebodybuildinglifethatIcouldn’tdowithout.”
– Rich Scimeca, amateur bodybuilder, as passionate about bodybuilding as he was back in the mid-1970s.

Stepping onto a bodybuilding stage is no easy task, as it requires detailed preparation and practice.
Photo ofSilvioSamuel,JohnnieJackson andPhilHeathbyIrvinGelbAttheotherendwehavewhat canonlybecalledthe procrastinators, or the “just one more year”folks. Theseare the  guys who train for 10 years or more,havemore thanenoughsizeand knowledge to compete,butspend too muchtimecomparingthemselvesto RonnieColemanor JayCutler.They’re so hard onthemselvesthattheykeepputtingthingsoff foranother yearbutunfortunatelythat one  moreyearbecomes 10 years, and beforetheyknowittheirbest competitive years arebehind them.Youcan spottheseguysinthe audience at local bodybuilding contests. They’reusuallyintheir30s or 40s andcarrymoremusclemass than the overallwinnerof the contest.It’ssad when a contest withtwoor three contestants perweightclass couldhavehad 10 competitors per classifmany of thoseinthe audience wouldonlydecide to compete. But theretheysityearafteryear.
THE BENEFITS OF COMPETITION
“So let’s say you’ve decided to accept the challenge. That’s usually the reason peopleenter shows. It’s a challenge getting in the best shape possible. But unless you have one-in-a- million genetics and are willing to take outrageous amounts of steroids and other performance-enhancing drugs, forget about making money by competing. Entering a show for most people is a personal struggle.”
– Nelson Montana, regularMuscleMag Internationalcontributor, highlighting the reason most people decide to enter a bodybuilding contest.

Besides the end result of perhaps winning the contest, there are numerous reasons to give competitive bodybuilding a go. For starters it may be one of the greatest learning experiences of your life. Let’s face it, competing in a bodybuilding contest will necessitate a whole new approach to your training. You’ll need to adopt new strategies and exercises. You’ll also need to learn the ins and outs of pre-contest dieting.
Another benefit of competing is that you’ll probably make the best progress of your life. The primary reason is that you’ll need to cycle your training in the months leading up to the contest. Even though your goal at this point is refinement more than growth, most bodybuilders discover that they actually add muscle size during their pre-contest training. The increased number of reps and sets seems to shock their bodies out of the state of staleness that many have fallen into.
Competition tends to bring out the best in people and do wonders for their training drive. A fifth-place finish will motivate most people to train even harder during the off-season. This constant drive to be the best has but one outcome – increased size and a much better physique.
Give it some serious thought. Unlike such sports as wrestling, judo or rugby, where getting in over your head can have serious consequences, bodybuilding is perfectly safe. Granted your ego may receive the occasional bruise, but my experience has been that most competitors use a poor placing to train harder and improve for their next outing.
THE TITLES – WHAT YOU’RE SHOOTING FOR
Withthereorganizationofbodybuildingbackinthe1980s,theoldfamiliar“Mr.” titles becameallbutextinct.TheMr.andMs.Olympiasare stillaround.SoistheNABBAMr. Universe.ButbyandlargetheMr.andMs.titlesarenowcalledChampionships.Forexample,theveryprestigiousMr.AmericahasbecometheU.S.NationalChampionships.InsteadofMr.California,thewinnerisnowcalledtheCaliforniaStateBodybuildingChampion.TheAmateur Mr.UniverseisnowcalledtheWorldBodybuildingChampionships,andtheProfessionalMr. Universeisnow theArnold Classic.Ofcourse youdon’tjustdecidetoentertheWorld Championships.Thehierarchyisusuallycitytostate(orprovincial)tonationaltoworld.Somebodybuildersenterregionalshowsafterwinningthestateorprovincialchampionships.
Besides the name change, most contests now have separate weight divisions similar to those in boxing. The most common divisions are bantamweight, lightweight, middleweight, light heavyweight, heavyweight, and super heavyweight. Once the winners have been chosen for each weight division, an overall winner is picked. But it’s not necessary to win the overall title to progress to the next level.
Most local contests are called “closed,” meaning you must live in a certain geographic area to be eligible to compete. Other events, called “open,” are accessible to anyone regardless of where the contestants live.
Most contests, even major ones, are amateur events. This means there are no cash prizes
for the winners. But as with most sports, the line between amateur and professional is very murky these days. Most top amateur bodybuilders make thousands of dollars doing posing exhibitions and seminars. Others make millions endorsing supplements. If the bodybuilder had not won a major contest he would not earn this money, but because he doesn’t earn it specifically for winning a contest, by definition he is considered amateur.
Once bodybuilders have won the World Championships, North American Championships or some other top qualifying event, they receive their professional card and are then eligible to compete in the sport’s professional shows such as the Arnold Classic and the Olympia.
Like most pro athletes, pro bodybuilders compete for cash in the various pro contests. The top prizes are found at the Arnold Classic and Mr. Olympia. While $150,000 might not sound like much compared to the $1 million plus awarded to the winners of golf and tennis tournaments, it’s still a long way from the tins of protein powder the winners received decades ago. It’s even a long way from what Olympic athletes receive.

Photo of Jay Cutler by Irvin Gelb

Competing is a learning experience. Each time you participate you’ll be motivated to train harder and make improvements.
Photo of Victor Martinez by Irvin Gelb


Photo of Larry Scott by Robert Kennedy
MR. OLYMPIA RESULTS

YEAR
WINNER
CITY
1965
Larry Scott
New York
1966
Larry Scott
New York
1967
Sergio Oliva
New York
1968
Sergio Oliva
New York
1969
Sergio Oliva
New York
1970
Arnold Schwarzenegger
New York
1971
Arnold Schwarzenegger
Paris
1972
Arnold Schwarzenegger
Essen
1973
Arnold Schwarzenegger
New York
1974
Arnold Schwarzenegger
New York
1975
Arnold Schwarzenegger
Pretoria
1976
Franco Columbu
Columbus
1977
Frank Zane
Columbus
1978
Frank Zane
Columbus
1979
Frank Zane
Columbus
1980
Arnold Schwarzenegger
Sydney
1981
Franco Columbu
Columbus
1982
Chris Dickerson
London
1983
Samir Bannout
Munich
1984
Lee Haney
New York
1985
Lee Haney
Brussels
1986
Lee Haney
Columbus
1987
Lee Haney
Gothenburg
1988
Lee Haney
Los Angeles
1989
Lee Haney
Rimini
1990
Lee Haney
Chicago
1991
Lee Haney
Orlando
1992
Dorian Yates
Helsinki
1993
Dorian Yates
Atlanta
1994
Dorian Yates
Atlanta
1995
Dorian Yates
Atlanta
1996
Dorian Yates
Chicago
1997
Dorian Yates
Los Angeles
1998
Ronnie Coleman
New York
1999
Ronnie Coleman
Las Vegas
2000
Ronnie Coleman
Las Vegas
2001
Ronnie Coleman
Las Vegas
2002
Ronnie Coleman
Las Vegas
2003
Ronnie Coleman
Las Vegas
2004
Ronnie Coleman
Las Vegas
2005
Ronnie Coleman
Las Vegas
2006
Jay Cutler
Las Vegas
2007
Jay Cutler
Las Vegas
2008
Dexter Jackson
Las Vegas

Photo of Lee Haney and Dorian Yates by Jon Davey
THE MS. OLYMPIA
Although relatively new compared to its male equivalent, the Ms. Olympia has seen many battles over the years. As with the Mr. Olympia, the Ms. Olympia tends to be dominated for long stretches by the same winners. Lenda Murray is the most dominant, with eight Ms.
Olympia titles to her credit. The winners since 1980 are:
MS. OLYMPIA RESULTS
YEAR
WINNER
CITY
1980
Rachel McLish
Philadelphia
1981
Kike Elomaa
Philadelphia
1982
Rachel McLish
Atlantic City
1983
Carla Dunlap
Warmister
1984
Cory Everson
>Montreal
1985
Cory Everson
New York
1986
Cory Everson
New York
1987
Cory Everson
New York
1988
Cory Everson
New York
1989
Cory Everson
New York
1990
Lenda Murray
New York
1991
Lenda Murray
Los Angeles
1992
Lenda Murray
Chicago
1993
Lenda Murray
New York
1994
Lenda Murray
Atlanta
1995
Lenda Murray
Atlanta
1996
Kim Chizevsky
Chicago
1997
Kim Chizevsky
New York
1998
Kim Chizevsky
Prague
1999
Kim
Chizevsky Secaucus
2000
Valentina Chepiga (HW)
Las Vegas
2000
Andrulla Blanchette (LW)
Las Vegas
2001
Juliette Bergman
Las Vegas
2002
Lenda Murray
Las Vegas
2003
Lenda Murray
Las Vegas
2004
Iris Kyle
Las Vegas
2005
Yaxeni Oriquen
Las Vegas
2006
Iris Kyle
Las Vegas
2007
Iris Kyle
Las Vegas
2008
Iris Kyle
Las Vegas


THE ARNOLD
Photo of Iris Kyle by Irvin Gelb
The only contest that rivals the Olympia in terms of money and popularity is the Arnold Classic. Held each year in Columbus, Ohio, the Arnold Classic is the creation of bodybuilding
superstar and governor of California, Arnold Schwarzenegger, and his long-time business partner, Jim Lorimer. The contest was first held in 1989 (after a renaming of the Mr. Universe contest), and over the years has grown to include not just bodybuilding, but martial arts exhibitions, powerlifting contests, tons of other sports, and the biggest trade show and expo in all of bodybuilding. Unlike the Olympia, the Arnold Classic hasn’t become dominated by just a few competitors. Over the years, such stars as Flex Wheeler, Jay Cutler, Dexter Jackson and Victor Martinez have added the title to their collections.

Photo of Arnold Schwarzenegger by Irvin Gelb

Dexter Jackson poses with his medal after winning the 2008 Arnold Classic.
Photo of Dexter Jackson by Irvin Gelb Besides the Olympia and Arnold Classic, pro bodybuilders can compete in other contests to enlarge their bank accounts. The Iron Man, held early in the year, serves as a great warmup for later contests. Another popular show is the Night of
Champions (now named the New York Pro), first held in 1978. Rounding out the professional shows are a series of Grand Prix events that over the decades seem to float around from city to city. Most are held in Europe after the Mr. Olympia contest in early fall. These contests offer the pros a chance to earn some decent prize money, and sometimes the person who didn’t place well in the Olympia can earn some good cash and placings in the Grand Prix contests.
CHAPTER 51
Your First Contest
“I believe bodybuilding can be an art form – only when the emphasis is off who is the biggest and put back into perspective, that is, who has the most pleasing physique coupled with the best stage presence.”
–ScotDickerson,NANBFpresident,commentingonwhatdirectionhe’dliketoseebodybuildinggo.
“Mostjudgeshavecompeted;maybenotasprofessionalbodybuildersbutattheamateurlevel.TheIFBBwantspeoplewhohavecompetedtojudgebecauseformercompetitorshaveadifferenttakethanapersonwhohasneversetfootonabodybuildingstage.”
–RichGaspari,three-timeMr.Olympiarunner-upandbodybuildingjudge,respondingtoan interviewer’squestion.
Nowthatyouknowwhatyou’reshootingfor,thenextorderofbusinessischoosingyourfirstcontest.Andthebestcompetitiveplaceforyoutobelocatedattheeventis…intheaudience!Yesthat’sright.Youdon’tmakeyourfirstcontestoneyoucompetein.Ifyourimageofbodybuildingissimplystandingonstagehitting a double-bicepspose,you’vegota long waytogo.Most seasonedbodybuilderswilltellyouthatpreparing for acontestcanbemoredemandingthan off-seasontraining.Andthenutrition restrictionsof pre-contestdieting are muchharderonthemind.SoyourfirststeptowardtheSandowstatueissitting comfortablyintheaudienceat a localcontest.
When you go to your first contest, don’t limit your observations to the competitors and
their routines. Sit back and take in what corporate executives call the “big picture.” Watch the judges. Make note of which competitors they call out most frequently. What seems to catch their eyes? Which competitors cause the most discussion? Listen to the audience. Which posing routines get them clapping and “into it?” Which routines are met with silence? Don’t be afraid to eavesdrop. Bodybuilding audiences are among the most knowledgeable in the world, and you can learn a great deal just by listening to the chitchat that takes place among the judges and audience members.
Besides what’s taking place on the stage and in the audience, many contests have a small trade show associated with them. Many local supplement and fitness clothing stores will have booths set up outside the contest auditorium. Take a look at what they’re selling. Do you need
posing trunks? Posing oil? Tanning lotions? How about some hot new workout clothes? A quick walk through the lobby will introduce you to a whole new world of bodybuilding merchandise.
GETTING TO IT
Bodybuilding contests are divided into two sections: the prejudging and the finals – more popularly called “the evening show.” While the evening show is as much entertainment as judging, the prejudging is very clinical and business-like. While a few close decisions are decided at night, but most of the sorting and ranking takes place in the morning during the prejudging. As a future competitor you will need to attend both parts of the contest to get an idea of what’s expected.

Being in the audience at an event is a great way to observe and learn about what competing involves.
Photo of Melvin Anthony by Irvin Gelb
THEPREJUDGING
Theprejudgingitselfisdividedintothreerounds–relaxed,compulsoryandfreeposing.Iftheweight classhasa small numberofcompetitors (fewerthanfourorfive)thejudgesmayadda fourthroundcalled“theposedown.”Inmostcases,however,thejudgesleavethe posedownforthefinalistsintheeveningshow.Menperformsevencompulsoryposeswhilewomendofive.Inlargeclassesthejudgeswill“callout”(asktostepforward) threetofive competitorsandtakethemthroughtheposes.Insmallclasses,theentireclasswillgothroughasoneunit.As youwatchtheprejudging you’ll noticethatsome competitors are frequently calledoutwhileothersare almost ignored.Althoughthisisnotalwaysthe case, thecompetitorscalledoutfirstareusuallytheonesthejudgesbelievewillbattleforthetopspots.Occasionallyonecompetitormightbelight yearsahead ofthecompetitionandwillbeleftstandingalone, wondering what’sgoingon(althoughmostoftheself-confidenttypeswillknowexactlywhat’sgoingon).
After the compulsories the competitors come out onstage one at a time and do a 60-to 90- second posing routine set to music. This is the most artistic part of the contest and allows each competitor to show his or her creative side. Although it’s no substitute for a great physique, a great posing routine can mean the difference between first and second. In close contests individuals with outstanding posing routines have beat competitors with slightly better physiques. There’s an old saying in golf that you don’t win the tournament on the first day, but you can lose it. The same holds true for the free-posing round. A great posing routine might not win you the whole show but a terrible presentation will probably destroy your chances.

Photo of Lee Priest by Irvin Gelb
Normally, the prejudging starts at 10 a.m. and is complete by noon. But in contests with large numbers of competitors it may start at 9 a.m. and continue until 1 or 2 p.m. By this time most of the contestants feel as if they have gone through two heavy leg workouts along with
hard workouts for all their other bodyparts. Holding poses is very tiring, and combined with the hot lights this makes for a group of very tired and very dehydrated bodybuilders.
THE EVENING SHOW
“Over weeks and months of dieting and preparation it seems the contest will never arrive.
All of a sudden it’s time to put on the contest color, don your trunks, and head off to thevenue to compete. Then it’s all over in the blink of an eye.”
– Ron Harris, regularMuscleMag Internationalcontributor

The evening show usually starts around 7 or 8 p.m. It resembles the prejudging, but has a much larger audience, along with one or two entertainment acts (usually martial arts demonstrations), and a guest poser. The audience deserves a special comment. If this is your first bodybuilding contest you’re in for a treat. This is definitely not a night at the opera!
Within a minute of the first contestants strolling onstage you’ll see what I mean. Bodybuilding audiences are among the loudest, noisiest and most vocal, around. And nowhere is this more evident than at a city or state contest.
Atypicalbodybuildingaudienceismadeupofcamps,orcliques(justthinkoftheoldhighschoolcafeteria),eachloyaltooneormorecontestants.Thereal warsstartwhenyou havegroupsofcompetitorsfromrivalgyms.Ifyouthinkpoliteapplauseandtheoccasionalcatcallistheextentofit, think again.Assoonasthecontestantsstartflexingtheirstuff themostvocaloftheaudiencememberswillstartyellingtheirsupport.Fromonecornerit’s:“squeezeit,squeezeit!”Fromanotherit’s:“comeonshowthoseabs!”Addinanassortmentof“holdits”and“ohyeahs”andyouendupwithnothingshortofverbalmayhem.Butthisiswhatmakesabodybuildingcontestsoexcitingandmemorable.Itseemsnomatterhowhardthecompetitors trytooutdooneanother,theaudiencewantsmore.
Of course, between the bellowing and screaming there is an actual event. The first three rounds are identical to the prejudging, and then a fourth round is added. Affectionately called the posedown, it’s reminiscent of the knights of old going head to head. The top four or five competitors from the class are asked to step forward and are given one minute to outflex their opponents. Each competitor does his best to match shots with his opponent. By this point most of the competitors know the one to beat, and they converge on him like drones around a queen bee. The objective in the posedown is to try and get the judges to reconsider their rankings – for the better, of course! While this rarely happens, it does make for perhaps the most exciting 60 seconds in bodybuilding.
After the posedown the head judges will ask the competitors to step back and relax. From then on it’s a matter of announcing the winners. In most contests the top five are announced with fourth and fifth receiving medals and first, second and third receiving trophies. There may be the scattered boo during the announcements, but for the most part the judges place the contestants in the same order as the majority of the audience.
Once the winners of the individual classes are determined, they are asked to come back on stage and an overall winner is chosen. At the local levels the overall winner usually comes from the middleweight or light heavyweight divisions, as these are usually the most
competitive classes. At the city level many of the heavyweights are either too smooth or just not carrying enough muscle for their height. Conversely, the majority of bantamweights and lightweights seem to get overshadowed by the middle-and light heavyweights. As you work your way up the levels you’ll see the heavyweights starting to dominate the overall class, since by this time they have the muscle mass to fill in their taller frames and overpower the lighter divisions. All things being equal, a good tall bodybuilder will defeat a good shorter opponent.
So what do you think? Are you hooked yet? If so, great. The next time you go to a contest, many of those yells will be directed at you. Of course there are a few intermediate stops along the way, and that’s where I come in.
CHAPTER 52
StepOne –WhichContesttoChoose?
“Notall ofuscan stand onstageatthe Mr.OlympiaandtradeposeswithRonnie, JayandDexter,andthat’sokay.Evenifyou neverwinafirst-placetrophy – evenifyou nevercompete,period,you canbeassuredofvictoryifyousetthe goalofimprovingyearafteryearandbeingthe bestthatyou can be.That’swhat real  bodybuildingisallabout.”
–RonHarris,regularMuscleMagInternationalcontributor
ThefirststepinyourassaultonRonnieColeman’srecordischoosinganappropriate firstcontest.Bythis Imeanpickingtheshowmost applicabletoyourphysiquedevelopment.Mostlocalcontestsfeature ateendivisionthesedays,soteensshould havea greatselection.Ifyou’reolderthan19buthavenevercompetedbefore,youhavetheoptionofcompetinginthenovicedivisionorintheopenorregularclasses.Ifyou’reolderthan35or40(theagelimitvariesdepending onthecontestandthefederation)youmayhave theoptionofcompetingina masters division. It’seven possibletodoallthree.
In general, you start at the city level and work your way up. Occasionally a bodybuilder will
emerge who is obviously destined for the pro ranks and will be given an exception and be allowed to go straight to a regional event, but for the most part you’re expected to earn your dues. Besides, even if your physique is way ahead of the competition, what you’ll learn about contest preparation at the local level will be invaluable when you reach the regional or national shows.


AWEIGHTY MATTER
Photo by Jason Breeze
Virtually all shows are broken down into weight classes. At one time contests had only two categories: either tall and short or above and below 200 pounds. But since a big push has been on to make bodybuilding accepted as a competitive sport, competitors are now separated by narrow weight classes, as they are in boxing and wrestling. The most common weight classes are bantamweight, lightweight, middleweight, light heavyweight, heavyweight, and occasionally super heavyweight.
Most bodybuilders try to compete at the top of a weight division. It may sound glamorous to compete as a heavyweight, but a big, ripped light heavyweight will make more of an impression on the judges than a small and smooth heavyweight. So lose those extra few pounds of fat and water and come in big and hard.
SCORING
Ask the average person to rank a lineup of bodybuilding competitors and odds are he or she will pick the person with the largest muscles as the winner, especially if that competitor has big arms. But modern bodybuilding has evolved way beyond such narrow thinking. Nowadays the judges are looking for everything from size and shape to bodyfat percentage and presentation. Even such variables as skin color and thickness and stage presence are taken into account. So you can see that the judges have a lot on their minds when it comes to sorting and ranking the competitors.
InIFBBconteststhejudgingpanelismadeupofanywherefromseventoninejudges.Atlocal levels this numbermightbefive.Judgingpanels are madeup ofoddnumberstohelppreventties.Mostjudgesareformerbodybuilderswhoworktheirwayupthejudgingranksinthesamemannerasthecontestants.Youdon’tjustdecidetojudgetheArnoldClassicorMr.Olympia.Youstartatthelocallevelandworkyourwayupfromcitytostatetonationaltopro.Mostjudgeswillhavejudgeddozens,ifnothundreds,ofcontestsbythetimetheyreachthe
national or pro levels.
Most bodybuilding federations use the ranking system. This means the competitors in each class are ranked from 1 to whatever is the total number of contestants in the class. At the end of the contest the scores are added and the competitor with the lowest score wins. To combat the possibility that a judge might skew the outcome because of his own bias, the highest and lowest scores are usually eliminated at the end of each round. A competitor doesn’t need to win every round to place first. In fact, a competitor might win by consistently placing second or third, ending up with the lowest score at the end of the day.
CHAPTER 53
Step Two – Round by Round
“Placing a competitor 13th instead of 11th is understandable, but no mistake should ever occur in the top six … we must hold the judges accountable for their placings. Their signed scorecards should be published along with the contest report in bodybuilding publications.”
–PaulG.Brier,bodybuildingfan,inalettertoMuscleMagInternational.
Nowthatyouknowhowyou’llbescored,it’stimetolookattheroundsinmoredetail.Intoday’shighly competitivebodybuildingarenayoumustmakeagoodimpressioninalltherounds.Don’tspendallyourtimepreparingforthecompulsoriesandstringtogethera haphazardfree-posingroutine.Conversely,don’tthinkthecompulsoriesaresimplyamatterofholdingtheposefor a fewseconds.Posingisanintenseformofexercise(calledisometriccontraction)andwillbejustas physically demanding asthefree-posinground.
THE COMPULSORY ROUND
Round 1 – Although the most basic of the four rounds, Round 1, or the “relaxed” round is where you make your first impression on the judges. You’ll first be asked to stand facing the judges, hands at your sides. As simple as this sounds, there are definite dos and don’ts. For starters, don’t let your gut hang out. Keep your abs either tensed or sucked back. Also, try to moderately tense every muscle in your body, especially the lats and quads. Years ago the relaxed round was just that – relaxed. But no more. Now relaxed means “tensed.” Try not to tense too hard though. The strain will show on your face, and you’ll be increasing the odds of a muscle cramping up. You may be standing there for 15 or 20 minutes, so practice standing this way for ever-increasing lengths of time. Also, keep in mind that for as long as you’re onstage the odds are good to excellent that at least one judge is looking at you at any given moment – even if you’re not in the group being judged. Assume that you’re being judged from the minute you step onstage until you step off.
If you’re in the group being judged, the head judge will next ask you to make a quarter turn to the right so your left side is facing the judges. As before, keep your abs tucked in. Make sure your hamstrings and calves are flexed. To fully flex the calf, pivot up on your toes and turn your lower leg just slightly towards the judging panel. Keep your left arm straight and slightly behind you, and your right arm slightly forward. This helps to show off the triceps and
chest to your best advantage.
Another quarter turn brings your back in full view of the judges. Make sure your lats are fully flexed and outstretched to bring out your width and V-taper, and try flexing your calves by pushing down on the floor with the balls of your feet. After close scrutiny you’ll be asked to do another quarter turn so your right-hand side is now facing the judges. As before, keep the arms slightly forward and back to show your body off to its best advantage (but reversed, with your right arm slightly behind you and left arm slightly forward). Your final quarter turn brings you back to facing the front.
You maythinkit’sredundanttopresent bothsides tothejudges separately,butfewbodybuildersareperfectlysymmetrical.Whetherfromgenetics,poortrainingoraninjury,mostbodybuildershaveabestsideandthejudgesknowthis.Inmostcases thedifferenceisinsignificant,butoccasionallyabodybuildermaysteponstagewithaglaringdefect.
Although muscle size is important during Round 1, the judges are also looking at symmetry, proportion, and definition (bodyfat percentage).

Judges often want to see both sides of a competitor’s physique to assess symmetry and look for imbalances.
Photo of Gustavo Badell by Irvin Gelb
CHAPTER 54
StepThree  –RoundTwo
“Atthe press conferenceColemanwas takentotask forhispredictionthatVictor MartinezwasinlinetowinanOlympia.Ronnie’spredictionbecamecrediblewhen Victorstepped onstagetoperformhiscompulsoryposes.”
–GarryBartlett,MuscleMagInternationalcorrespondent,ontheresultsofthe2006Mr.Olympia.
Thisisthecoldestandmostclinicalroundinbodybuilding.Whentheaverage
person on the street thinks of a bodybuilding contest, this is usually what they envision: a group of guys standing next to one another comparing muscles. Round 2 consists of seven poses called compulsory poses. These allow the judges to both scrutinize your physique and see how well it stacks up against your opponents’. These seven poses have set the standard over the years, and you must be able to do them in your sleep before you step onstage. While the judges normally allow you to pick your best side in such poses that can be performed to the right or left, you want to be well practiced at doing them from both sides.
THE SEVEN COMPULSORY POSES

Front double biceps Rear double biceps Side chest
Side triceps Front lat spread Rear lat spread
Abdominal and thigh

The seven compulsory poses allow the judges to compare the competitors’ physiques.
PhotobyPaulBuceta

Photo ofSergioOliva
Although you can hide a weakness in the free-posing round, it’s impossible to do so here.
Thesesevenposeswillputyourentirephysiqueondisplay.Soifyouthinkit’sjustbicepsandpecs,think again.Andlet’snotforgetthatotherlittlevariableintheequation–youropponents!Besidesshowingthejudgeswhatyou have, thecompulsoriesletthejudgesseehowwellyoustackupagainsttheothercompetitors.Inmostcasesthejudgeswillcallthreetofivecompetitorsforwardfromthemainlineupandhavethemgothroughallsevenposessidebyside.Afterafewminutesofintenseflexingonyourpartandeagle-eyedscrutinyonthepartofthe judges, youmaybeasked tostepbackinthelineup.Somecompetitorsmightbeasked tostepbackwhileothersremainforward.Inacloseweightclass,thejudgeswilltrytocompare mostofthecompetitorswithoneanother.Inaweightclassof10ormorecompetitorsyoumaybeasked togothrough thecompulsoriesfourorfive times. Thisisagoodsign,asitusually meansyou’reintherunning.Withtheexceptionoftheone-in-a-milliongeneticfreakwho’sinaclassbyhimself,havingtogothroughthecompulsoriesacoupleoftimesisapositivesign.
THE SEVEN IN DETAIL
Given their importance and uniqueness, it only makes sense to look at the seven compulsory poses in some detail. It’s easy to look at them in a picture and say “I can do that,” but another thing entirely to hold them for a half a minute onstage. And pictures don’t tell you the whole story. Each pose has little subtleties and variations that must be mastered for bodybuilding success.
Front Double Biceps
The front double biceps is without doubt the most famous pose in bodybuilding. There are two variations. You can hit the pose straight on; that is, your upper arms are parallel with the floor, your forearms are almost vertical, and your weight is distributed evenly between both legs. Most of the greatest bodybuilders in history, including Arnold, Oliva, Coleman and Cutler, dwarfed the competition with this pose. It’s not surprising that these bodybuilders also had some of the greatest arms in history.
The other variation to this pose is to twist the body slightly, bend and lean more on one leg, and hold one arm slightly higher than the other. By hitting the pose this way you can emphasize your overall proportions more than arm size and body mass. Such bodybuilders as Frank Zane, Lee Labrada and Dexter Jackson use or used this variation to compete with (and beat) larger opponents.
I should add that two of the sport’s greats, Lee Haney (eight-time Mr. Olympia) and Dorian Yates (six-time Mr Olympia) often performed both versions in their careers. Despite their incredible muscle mass, neither was particularly famous for their biceps development (their triceps, on the other hand, were incredible). Both men would check out the competition and then choose to either hit the pose straight on (where their overall mass would make up for their moderate biceps development) or use the artistic version to show the judges that they where just as symmetrical and well proportioned as some of the smaller competitors. You’ll know early on in your bodybuilding career whether your arms will be among the best onstage or merely average.
No matter which variation you use, don’t forget your legs – they are equally on display. Start the pose by making a V with your feet (toes pointing outward) and flexing the quads.
Then start pushing on the floor with the heels and balls of your feet. Pushing with the heels brings out the inner thighs while pushing with the balls of the feet helps flex the calves. Once the legs are set you can flex your arms. You can go straight into the pose or hold the arms out straight for a few seconds and then curl your forearms inwards and flex the biceps.
Rear Double Biceps
Most of what I just said about the front double biceps also applies to the rear version.
However, one difference is that you’ll probably be required to place one leg back and rise up on the toes to show the calf. You’ll also be showing your back muscles, so make sure you know how to flex and hold both the larger latissimus muscles (lats) and the smaller teres and rhomboids. This pose also gives the judges an excellent opportunity for checking out your deltoids, so learn how to control them too. In fact, despite the name, this pose does a much better job showing the legs, shoulders and back muscles than the biceps – unless you’re Ronnie Coleman, in which case there’s just no way you can hide those mountainous biceps!
Side Chest
Despitetheincreasedsizeoftoday’sprobodybuilders,noonecanduplicatethisposethewayArnoldSchwarzeneggerdidbackinhisprimeintheearly-tomid-1970s.ManywriterssaidthatArnold’smassivepecsresembledtwosacksofflourlaidontopofhisribcage.Theywerethatlarge.
As with most poses, the side chest also displays other muscles. In fact, this pose is an excellent way to compare the relative sizes of the quads, hamstrings and calves. While most bodybuilders have decent size in their quads, any shallow hamstring development becomes apparent when they turn sideways. Likewise, superior hamstring development will be apparent. The side chest pose is also a great way to display the arms.
Start the pose by turning your best side to the judges (make sure to practice both sides, just in case). To flex the hamstring, bend the knee of the outer leg (closest to the judges) and rise up on the toes to flex the calf. Don’t forget to turn the heel slightly forward to give the judges a clear view of your calf. With regards to the arms, you have a number of options. If you have long, full biceps you should keep the palm of your flexed arm pointing completely upwards. If you have a slight gap between your forearm and biceps, rotate your palm slightly inwards. This will help fill in the space. Finally, if you have great intercostals (the finger-like muscles located on the side of the lower ribs) – flex them! Years ago the great Robby Robinson displayed a set of intercostals that left most fellow competitors shaking their heads. These days Silvio Samuel and Dexter Jackson draw the same gasps of astonishment and appreciation.
Side Triceps
The side triceps is almost identical to the side chest pose; the only difference is the position of the arms. First, set your legs in exactly the same way as for your side chest. But instead of clasping your hands in front of your body, clasp them straight down and behind. You can clasp either the fingers or the wrist. As with the side chest you’ll probably be able to pick your best side, but practice holding the pose from both sides.
Front Lat Spread
The front lat spread is one of the most impressive poses in bodybuilding, and one of the
best to highlight a bodybuilder’s classic V shape. Like the rear double biceps pose, it does a poor job of displaying the muscles for which it is named – the lats. It’s very difficult to see the lats on anyone with large arms and pectoral muscles. You may catch a glimpse between the torso and arms but that’s about it. For this reason many bodybuilders tilt backwards slightly when doing this pose.
Start the pose by setting the legs in the same way as for the front double biceps (slight V stance, quads flexed, pushing the floor with the heels and balls of the feet). Rest your knuckles or thumbs along the sides of your lower ribcage with the elbows slightly behind you. Slowly rotate your elbows forward until they are in line with your shoulders or just slightly in front.
Rear Lat Spread
Backinthe1970s,two-timeMr.OlympiaFrancoColumbustoppedaudienceswiththispose.Hislats lookedlikeapairofbatwings.ThesedaysJayCutler,ToneyFreemanandRonnieColemantendtorule thispose.
Other than extending one leg back and pivoting up on the toes (and the fact that you’re facing the back!), the rear lat spread is identical to the front version.
Abdominal and Thigh
It’s said that if a bodybuilder comes in displaying a great set of abdominals then he’ll be at or very near the top. Whether or not this is true, a great set of abdominals is indicative of how low a person’s bodyfat percentage is. The midsection is normally the first place body fat accumulates, and the lower abdominal region is usually the last place fat disappears from.
Therefore the abs are a measuring stick to the leanness of the whole physique.
Thisposealsodisplaysthe thighs.Themostcommonwaytoperform thisposeistoplacethehandsbehindthehead,extendonelegforwardandflex.Toreallydrawinthewaistandflextheabs,blowalltheairoutofyourlungs justbefore hittingthepose.Ifyou’vegotgreatthighs, onetrickistorelaxtheforwardlegandgently swayitback andforthand thenforcefullyflexitsothatthestriations,crossstriationsandseparationssuddenlyleapout.
Most Muscular
Although not a formal compulsory pose, many contests add this one to the set. As the name suggests, the most muscular, or “crab,” is designed to display just about every pose in the body at the same time. One of the best examples of this pose was Lou Ferrigno playing TV’s Incredible Hulk. The instant David Banner turned into the Hulk, the creature would slam his hands together in front of his body and growl. In most cases that’s all it took for villains to get the message and take flight.
To start the most muscular, set your legs first. You can keep them together as in the front lat spread or front double biceps, or you can take a small step forward with one leg. Next, bend the torso forward slightly and, with a slight bend at the elbow, make fists and bring the knuckles of both hands together. While you’re doing this you should be squeezing the pecs and trying to hunch the shoulders so the traps bunch up around your ears. When you see guys like Gustavo Badell, Ronnie Coleman, Mustafa Mohammad, Jay Cutler and Markus Ruhl hitting this pose, you understand the name. From the eye-popping veins and striations to the inhuman muscularity and cuts, the most muscular is both frightening and a work of art at the
same time.
ONE FINAL POINTER
Before moving on to Round 3 there is a final but important point to consider. As the judges will be sitting in a row, they’ll each have a slightly different view of the competitors. The judges sitting in the middle will have the best view while those on the ends will be viewing at an angle (this will be compounded more if you happen to be unlucky enough to be standing at one end of the competitors’ lineup). If you hit your poses straight on and square to the audience, only those judges in the middle will get the full effect. The way around this, of course, is to twist your torso slightly as you pose. A good practice is to look each judge in the eye as you hold the pose slightly toward him/her. By doing this you are ensuring that every judge sees your full physique – not just certain parts of it. It would be sad to have the best physique onstage but place low because of something as simple as a viewing angle. Judges are also aware of this problem and the smart ones will have the contestants rotate to make sure each judge gets an equal view.

Posing takes practice, practice and more practice. Each pose has to be mastered for bodybuilding success.
Photo of Markus Ruhl by Irvin Gelb
CHAPTER 55
Step Four – Round Three
“Youhaveonlytwoorthree minutestoexpressyourselfandshow the audience what you’ve beentrainingsohardfor.Youneedtohavemusicthatsuitsyour physiqueandpersonality.”
– Ed Corney, master poser, offering his views on the free-posing round.
Round3,orthefree-posinground,canwinorloseaclosecontestforyou.Thefree-posingroundisalsothelastchancethejudgeshavetoseeyoubeforetheposedown.You mayhavebeen“justanothercompetitor” duringtheearlierrounds,but now you haveyourchancetoreallystandoutandmakethejudgestakenotice.Also,don’tforgetthatthemajorityoftheaudiencedidn’tattendtheprejudging,sohere’syourchancetoreallywinthemover.
There’snothinglikeawell-polishedanddramaticposingroutinetogetanaudienceonyour
side screaming and clapping. Given that the judges are only human such a response could tilt a close contest in your favor.
If you’ve attended any bodybuilding contests, you’ve seen many different routines. Odds are that you remember the dismal and the spectacular. A few boring presentations would have been a great cure for insomnia, while others were nothing short of poetry in motion. There may have been one bodybuilder who captivated the judges and audience alike from the moment he strolled onstage to the moment he left. Time seemed to stand still. That’s the impression you want to make, and the key to it is practice and preparation. So let’s start.

Photo of Chris Cormier by Irvin Gelb
MUSIC SELECTION
Few things are as important to a great free-posing routine as your choice in music. Your music must excite the audience as well as suit your physique. Larger physiques can get away with hard rock or classical, but smaller bodybuilders should probably stick to something more upbeat. You need a tremendous physique to get away with posing to slow classical music.
GuyslikeArnoldandLeeHaneycouldgetawaywithitbackitthe’70sand’80sbecausetheirbodieswerehugeandspectacular.Theaudiencewasmesmerized.Buta5‘6”,160-pounderwillonlyputtheaudience(andmoreimportantly,thejudges)tosleepwithBeethoven.
If there’s any doubt, stick with pop or rock music. The best choice is something that’s currently on the charts. Most of the audience is in their teens, 20s and early 30s, so modern music helps get them on your side. Besides, modern pop music has an upbeat tempo that’s ideally suited for hitting poses to, and has the added benefit of getting the audience clapping along. Unless your physique is way off, such a favorable reaction from the audience can’t help but influence the judges.
Something else to keep in mind is that your music selection should complement your posing routine, not distract from it. While catchy to listen to, soundtracks from movies – especially science fiction movies with laser blasts – can overpower your posing routine. You also want to think twice about using speaking voices within your music selection. Some bodybuilders have managed to mimic the voices on their music selections with great results
butittakesagreatdealofpracticetokeepyourposesandvoiceinsyncwithanaudiotrack.Andthenthere’srap.Purerapmusicisvirtuallyalltalk,andwhileperhapsapowerfulwaytomakeasocialstatement,itisanextremelyawkwardformofmusictosetaposingroutineto.Ifyou have thetime,physiqueanddesiretouserap music, giveitago.But I still thinkyou shouldplayitsafeforyourfirstshowanduseapopsong.
DRIVE-BY POSING
Ifyoustillhavetroubledecidingwhattypeofmusictoposeto,trythislittletip.Asyou’re drivingaround,visualizeposingtothevarioussongsyouhear ontheradio.As themusicclimaxes,visualize hitting a dynamicposesuchas a most muscularor double biceps.As themusic slowsor dropsintempo, pictureyourselfhitting some classicposesorkneelingshots.Overaperiodofafewweeksyou’lldiscoverthatsomesongshavetherightspacingbetweentempostobuildacompleteposingroutinearound.Oryoumaydiscoverthatpartsofdifferentsongsseemtoworkwelltogether.
CREATINGYOURCD
Whether you decide to splice different songs or use just 90 seconds of one song, make sure you get someone who knows what they’re doing to do it for you. If you have the money a professional sound engineer will do a great job, but even a local disc jockey can make a CD without it sounding amateurish.

Ed Corney flexes his biceps.
Photo of Ed Corney
Make two or three copies of your CD. This may sound trivial, but you’re tempting fate if you rely on just one copy of your music. Besides, you can’t forget your fellow competitors, some of whom have been known to play such games as “hide and seek” with your stuff backstage – especially if they think you’re their main competition. My suggestion is to carry two copies with you and have a trusted friend who will be present hold on to a third.
These days probably all contests use CDs, but make sure you ask. You’d hate to show up with CDs and find that they are demanding tapes. If you are using tapes make sure they are rewound to the beginning. It’s also a good idea to leave some blank space (about 5 to 10 seconds) at the beginning so you have time to set yourself in position onstage. Of course
some bodybuilders have the music start before they step onstage and simply build their posing routine around this.
At the amateur level you’ll generally be limited to 90 seconds for your posing routine. But again you’ll want to check with the promoter to make sure. You may have only 60 seconds, or for that matter, you might have two minutes. If you’re talented enough to make it to the pro level, you normally won’t have a time limit, but you should still stick to no more than two minutes. Any more and you’ll overstay your welcome, any less and the judges won’t get a good look. A good rule of thumb is to stay just long enough to highlight your strong points but short enough to leave the audience wanting just a little bit more.
As a final suggestion, it’s probably a good idea to start collecting posing routines on DVD. There are numerous sources for this, including contests televised on ESPN and DVDs advertised in the various muscle magazines. Also, check out YouTube. Use the routines for both inspiration and instruction.
SWITCHING SONGS AND ROUTINES?
If you have a talent for posing (and don’t be surprised if you do – some of the sport’s greatest posers didn’t realize they did until they started working on their first routine), it might be a good idea to prepare two routines with two different music selections. By following the advice to use current pop music, you certainly risk ending up with the same song as another competitor. Nothing is as frustrating as having to follow a competitor who used the same music selection as you. Even if your routine is better than his, much of the impact is lost. You can easily avoid this if you have a second posing routine set to a different song all ready to go.
Besides the risk of duplication there’s another reason why you might want to alternate songs – dramatic effect. Nothing impresses the judges as much as originality, and a bodybuilder who has obviously done his homework. A few bodybuilders switch posing routines between the prejudging and evening show (some also change the color of their posing trunks).
Before leaving this topic I should leave you with a word of caution. If this is your first bodybuilding competition then no doubt you’ll be nervous. Your first time onstage will be stressful to say the least and it’s hard enough to remember the sequence of poses in one routine let alone two. If you do decide to use two different routines, make sure that you have the routines memorized and down pat. You should be able to flip through the poses in your sleep. If you have any doubt, stick with one routine. With time comes experience. In your subsequent contests you can start experimenting with multiple posing routines.
PUTTING IT ALL TOGETHER – THE POSES
“I always worked hard at it. Posing is so emotional for me. There are so many parts to it.You have your facial expressions, hand gestures, foot movements. I went to ballet classes in
L.A. and learned more. I was never mechanical, never afraid to express myself.”
– Ed Corney, Mr. Universe winner and master poser, giving his views on posing.

Once you have selected your music, the next order of business is building a posing routine
aroundit.Pickyourposesbyansweringthefundamentalquestion:“What’sthepurposeofthe posingroutine?”Theanswershouldbestraightforward:youwanttoshowyour bodytoitsbestadvantagebyhighlighting itsstrongpointsandminimizingits weakpoints.Forthosewhosaytheyhavenoweakpoints,myresponseisdreamon!Every –andImeanevery –bodybuilderhasweakpoints.Justtakealookatthelineupfromlastyear’sMr.Olympia.You’llnotice somebodybuilderswithupperbodiestoolarge for theirlegs,lowercheststhatoverpowerthe uppers,backsthatcome nowherenearthequalityofthefronts,and,asisbecoming verycommonthesedays,large, bloated-looking midsections.You maythinkI’mbeingtoocriticaland perhapsyou’re right. Butthefactremainsthateverybodybuilderwhoeverlivedhadsomeflawsthatneededtobemadelessapparent.Yourgoalistodothesame.
Your firststepistomakea complete evaluationofyourentirephysique.Unlikemusicselection,for whichyouropinion probablycounts themost, objectively analyzingyourphysiqueisbestlefttoothers.Ifyou’relikemostbodybuildersyou’llprobablyonlyseeyour goodpointsandignoreorminimizeyourweakareas.Here’swhereanhonestsecondorthird partycomesin.Getsomeonetoscrutinizeyourphysiquefromheadtotoe,andmakesurethispersonisbothknowledgeableandnotafraidtohurtyourfeelings.Thebestpersonisajudgeoranothercompetitivebodybuilder (obviouslynot oneenteringthesamecontestas you!). Have thisobservermakenotesashetakesyou through thecompulsoryposes.Infact, hit as many differentposesasyoucan thinkofsohe orshecangeta complete look atyourphysique.Thengethimtoranktheposesfrombesttoworst.
Thenextstepistostartpickingtheposesyou’lluse.Therearetwoschoolsofthoughton this.Somebodybuildersbelievethatsinceyou’llbedoingthecompulsoryposesinround2,there’sno needtoincludethemallinyourfree-posing routine.Thecounterargumentisthatsincethecompulsoryposestendtobethebestonesforhighlightingyourphysique,youmust workthemintoyourroutine.Andthejudgesmayfeelthatabodybuilderwhoavoidshitting compulsoryposesistryingtohidesomething.Myadviceistotrytousesomeifnotallofthecompulsoryposesinyourroutine.Ifacoupleof themreallydon’t doyourphysiquejusticethen perhapsomitthem,but put therestintheresomewhere.
Keep in mind that you have only about 90 seconds to work with. Allowing for a couple of seconds to hold each pose and another second or two in between will give you room for 15 to 20 poses. So choose wisely.
Onceyouhavetheposesranked,thenextstepistoarrangetheminalogicalorder.Bythis Imeanplacingthemsothatyoumakethebestimpressiononthejudges.Generallyspeaking,youwanttostart andfinishyourroutinewithyourbestposes.Ifyou havegreatarmsyoucan’tgowrongbydoingacoupleofarmshots,includingthefrontdouble biceps.Ifyou’re rippedtoshredsandhaveasetof abs thatlooklikestackedbricks,usethem.Hitacoupleofabshotsto demonstrate tothejudgesthatyoumeanbusinessandtookyourpre-contestdietingseriously.Infact,withmostoftheothercompetitorsprobablystartingoutwiththeoldstandbyposes,you’llstandoutforyouroriginalitybyopeningwithanabshot.Fromherethechoicesarealmostendless.Makeyourposesfluid,sotheyfloweasilyfromonetothenext.Itdoesn’tmakesensetotrygoingfrom a frontposetoabackposeallinonemotion.Mostpeoplewouldhaveahardtimemakingitlookgraceful.It’smucheasiertostophalfwayandhit
a few side poses before continuing on to the full back shots. One of the things that separates the great posers from everyone else is the way they move almost effortlessly from one pose to another. Most bodybuilders try to stay flexed at all times but the great posers relax slightly between poses so when they stop and hit a pose, the muscles, veins and striations seem to pop out from nowhere. This makes a much more dramatic effect on the judges and audience than if the muscles were tensed at all times.
Most bodybuilders save the most-muscular pose for last, as it shows just about every muscle on the body and gives a great idea of your overall bodyfat percentage. A totally ripped bodybuilder will display veins, striations and cross striations when hitting the most-muscular pose.
TRANSITION
Once bodybuilding became more popular and the quality of the physiques increased, competitors began to realize that it was going to take more than a collection of individual poses to win. For those who have seen the documentaryPumping Iron, one of the opening scenes shows Arnold Schwarzenegger and his good buddy Franco Columbu posing under the direction of a dance instructor. Arnold was probably the first big bodybuilder to put as much effort into moving between poses as he put into the poses themselves. The great Cuban-born Sergio Oliva carried as much muscle as Arnold (perhaps more given his shorter stature), but looked awkward and unsure of himself when posing onstage. Arnold moved gracefully from one pose to the next. It was this attention to detail that helped make Arnold the superstar he became.
The art of moving between poses is called transition and it takes as much practice to master as holding individual poses. It’s for this reason that many pro bodybuilders hire professional dance choreographers to help them with their posing routines. And if you think that dance and ballet are for sissies, think again. I assure you that after a couple of minutes of posing, whether holding individual poses or moving from one pose to another, you’ll be huffing and puffing like you were on your last set of squats … and squats are not for sissies, right? So if you can afford it, take advantage of it. Instead of giving the audience and judges just another mediocre posing routine, start establishing your reputation as a dynamic poser.
FINAL TOUCHES
It’s easy to spot the bodybuilders who started practicing months in advance and those who have left it ’til the last week. The last-minute guys usually look awkward and seem to be searching for the next pose. They rarely interact with the audience and can’t seem to get it over with fast enough. Those who practice, however, appear confident and move gracefully from one pose to the next. They seem to be enjoying every minute and love interacting with the audience. They also do something very simple but important – they smile! Arnold may not smile much in his movies, but he always had a confident grin on his face during his Mr.
Olympiadays.TodaysuchcompetitorsasDexterJackson,JayCutler,GustavoBadell,RonnieColeman,MustafaMohammad,VictorMartinez, Markus Ruhland ToneyFreemanflashthepearlywhiteseverychancetheyget.Theyalsomakeeyecontactwiththejudgesthroughouttheirposingroutines.
As youpracticeyourposingroutine, leavenothingtochance.This includeswalkingtoandfromthestage.Everynowand thena competitorwilltriponthestairs leadingtothe posingstageorplatform.Ifpossible,practicewalkingfromoneroomtoanotherandupaflightofstairsand thendoingyourposingroutine.Ifyoucan,try sneaking intotheactualcontestvenueandpracticing. A greatposingroutine can take monthstoperfectbut theresults are worththetimeandeffort.

A well-polished, dramatic posing routine with great music will get the audience on your side.
Photo of Kai Greene by Paul Buceta
TIPS FOR MASTERING THE FREE-POSING ROUND: RECAP
Tip #1: Don’t make the first one your first one
Don’t make the mistake of making your very first bodybuilding contest the one you compete in. Attend at least one and preferably two or three contests as a spectator. Pay particular attention to the following: the length of time each pose is held for, how the competitors move from pose to pose, which competitor looks most relaxed (and who looks like they’d prefer to be somewhere else!), which competitor is too light or too dark. Also, study the audience. Figure out which routine(s) seems to go over better. Finally, determine which competitors are prepared and the ones who appear to be making it up “on the spot.”
Tip #2: Start posing months in advance
Unless you want to be one of those competitors we criticized earlier, start your pre-contest posing preparations at least two and preferably three months in advance. Holding poses is isometric exercise. You may be able to bang out 8 reps with 300 pounds on the bench press, but trust me, flexing every muscle in your body and holding it for 10 to 20 seconds is nothing short of brutal! Besides practice for the contest, posing helps harden your physique. Try to practice posing 30 minutes a day to give your physique a ripped, muscular look.
Tip#3:Shoot yourself!(No,wedon’tmean developsuicidaltendencies!)
Have a friend take a dozen photos from different angles. Group the photos into good, fair and bad. Unless they’re compulsories, toss the bad ones. You want to start and finish your routine with your best poses. You can also use these photos to try and improve.
Tip #4: Master the compulsories
The free-posing round will allow you to be creative and camouflage weaknesses. But you won’t be able to do this as well in the compulsory round. The compulsory poses are there specifically to give the judges a close look at your entire physique. In fact, most placements are decided in the compulsory round. For this reason, you must have all seven or eight poses mastered.
Tip #5: Watch some TV
Hundreds of contests are out on DVD these days. In fact, many of the top bodybuilders have their own DVDs that instruct you how to pose. This is a great resource to help you learn and practice posing in the privacy of your own home.
Tip#6:Makeyourownvideos (No,notlikeParisHiltonorPamela Anderson!)
Have a friend or relative shoot a video of your posing routine. Sit back and watch.
Different, isn’t it? This is how the judges and audience will view you on contest day. Use the video to evaluate everything about your routines, from your static poses and transition moves to your facial expressions and confidence.
Tip #7: Variety is the bodybuilding spice of life
Do not rely on the same couple of poses over and over. Yes, you may have the best arms in the show, but what about the rest of you? The judges award points for creativity; they also penalize competitors who are repetitive. The key to impressing the judges is to display a well- balanced routine that incorporates the compulsory poses in combination with original poses.
Tip #8: Dance – no, wait – pose to the music!
Although music selection is a personal thing, there are a few points to consider. Only the largest competitors can get away with slow classical music. The rest of us will put both the judges and audience to sleep with such music. Play it safe and pick something modern and upbeat. Or blend a couple of songs with different tempos together.
Tip #9: Bring two copies of your music
Bodybuilding competitors are known to play head games backstage, and accidentally “misplacing” someone else’s music tape is one such game. Or maybe the copy you brought just doesn’t work right. Play it safe and bring at least two copies of your music. It probably wouldn’t hurt to have a third in the safe hands of a friend. Don’t forget to check with the promoter to see if they’d prefer tapes or CDs.
Tip #10: Posing transition – like poetry in motion
Take a look at great posers like Ed Corney, Frank Zane, Chris Dickerson, Lee Labrada, Vince Taylor and Melvin Anthony. All these great bodybuilders had or have one thing in common: they make posing look effortless and fun. When putting your own posing routine together, try to infuse a sense of style and personality. Also, while you don’t have to be a ballet star, try to ensure your poses flow seamlessly from one to the next.
Tip #11: Mix it up in the posedown
Don’tbeafraidtomixitup;thisisnotimetobemeekandmild.Bythisround,you’llknow whoyourclosestcompetitor is.You’llalso knowhow youstackup onabodypart-by-bodypartbasis.Assoonashehitsoneofhisbestshots,counteritwithoneofyourown.Trytooutdohim at everyopportunity.Don’t hold back.Inaclosecontest,ashowofaggressivenessmaybeenoughtopushthejudgesinyourfavor.
Tip #12: Relax and smile!
Even though it’s tough work, try to make your posing appear effortless and relaxed. Try to smile at all times – even during the most difficult of poses. This is another reason you should begin practicing a couple of months in advance. One or two weeks of preparation is simply not enough time to train the muscles for holding forceful, static contractions, all while appearing relaxed.
Tip #13: Display confidence at all times
You must constantly believe in yourself and feel that you are the best. Try to straddle the fence between cockiness and confidence. If you’re still not sure, watchPumping Ironand pay close attention to Arnold’s attitude. At no time did Arnold appear as though he felt second best. In his mind he was the best, period. Believing in yourself will come through onstage – you’ll hold your head higher, hit your poses more forcefully, and appear relaxed and confident. And besides, if you appear to think you’re not up to par, then the judges and the audience will
think you must know best.
Tip #14: Practice, practice, practice
Posing will fatigue you just as much as any chest or leg workout, because you’ll be flexing and contracting every muscle in your body. The best posers practice for 30 to 60 minutes every single day. They treat posing the same as a workout and perform “sets and reps.” Put the time in and you will be rewarded on contest day.

Photo of Dexter Jackson by Irvin Gelb
CHAPTER 56
StepFive– ThePosedown
“Gunterhasbeen a hugecrowdfavorite,ashisHerculeandevelopmentandmovie-star charismaalwaysraisedthelevelof excitementinthe finalposedowns.”
– Muscleaneous, a feature inReps!magazine
Unlikethefirstthreerounds,whicharemoreformalinnatureandcanberehearsed,Round 4 is improvising at its best. You literally make it up on the spot and go with the flow. A typical posedown consists of the top three to five competitors. You’ll be asked to line up at the front of the stage and, after a signal from the head judge, given one minute to show your stuff. For the next minute you and your competitors will be trying to outflex one another and convince the judges that you and you alone deserve the winner’s trophy. The posedown is in many respects a chess match, and the strategy is to highlight your strong points while minimizing your weak points. At the same time you’ll be trying to use your strong points to bring your opponents’ weak points to light.
Although it’s difficult to prepare for the posedown, you can give yourself an edge. If at all
possible, try to have some idea of who’ll you’ll be posing against (another reason to view your first contest from the audience rather than the stage). Most competitors tend to hit the same poses in the same order. If you find yourself competing against any competitors that you’ve seen in action before, you can be ready for them. Let’s say they have a great set of arms and usually go for a front double biceps first. You, on the other hand, have the better legs and abs. As soon as they hit their biceps shots, you wait a second, point to your legs and abs and then flex. This draws the judges’ attention away from their strong points and over to yours. If they hit a front lat shot that looks pretty decent, you can flip around and do a back lat spread or double biceps – assuming of course that you look good in these poses. The idea is to offset their strong points with your own. Don’t be afraid to match poses either, especially when you know you look better. If your great-arm competitor hits his double-biceps pose and you just happen to have a great set of arms of your own, fine! Accept the challenge and join the fray.

The posedown gives competitors a chance to try and outflex one another and highlight their strong points.
Photo of Vince Taylor and Flavio Baccianini by Robert Kennedy

Photo by Jason Breeze
Another point to keep in mind is that the posedown takes place at the end of your class. After a day of strenuous posing under the hot lights, having been living on a low-carb and calorie diet for weeks and then reduced water for the last couple of days, you’re going to be tired – extremely tired. So it’s a good idea to practice the posedown in the weeks before the contest. To make it a bit more fun, invite a few of your friends from the gym to tag along. The three of you can pretend that you’re at the Olympia: with Coleman, Cutler and Badell disposed of, it’s down to the three or four of you.
As a typical posedown at the local and state level usually lasts about a minute, try practicing for a minimum of two minutes – three to four if you have the energy.
POSING – NOT JUST FOR SHOW!
Before leaving this chapter a few words are needed on a vital but sometimes forgotten aspect to posing. In one of the early chapters I told you about how the great Charles Atlas made millions on his comic ad telling teens how to build their bodies to fight off bullies. The heart of Atlas’ training courses was Dynamic Tension. The exercises that made up Dynamic Tension primarily involved contracting the muscles against immovable objects such as walls and floors. Other exercises involved flexing the muscles against themselves. While static- contraction exercises (now more commonly called isometric exercises – exercises for which the muscle doesn’t change length) are not as effective as isotonic movements (the familiar exercises where the muscle contracts and shortens), they do offer some ability to increase size and strength. So what has all this got to do with posing? Well it just so happens that posing – especially holding poses – is a form of isometric exercise. You’ll discover this the first day you start practicing your posing. You’ll find a couple of minutes of all-out posing to be just as tiring as a heavy set of squats or bench presses. And the odds are good to excellent that you’ll be just as sore the next day as from any weight-training workout.
Besides the fact that practicing helps you do your best on contest day, posing practice is a great way to harden and refine your physique – especially the smaller muscles that often get shortchanged with traditional weight-training exercises. Many bodybuilders actually look their
best two or three days after the contest because of all the posing they did on contest day. In fact, the greatest bodybuilders in the world spend one to two hours each day practicing their posing. They practice compulsories, holding shots and transition moves, and even the posedown. Nothing is left to chance and everything is rehearsed, practiced and repeated.
CHAPTER 57
Precontest Eating
“I’m amazed that almost everyone thinks there is some kind of trick to getting ripped and dry. Diet is the most important aspect of contest training, even up to the day of the show. All this carb-up, sodium-loading, diuretic, insulin-taking crap is a sure way to screw up four to five months of contest prep.”
–KingKamali,MuscleMagInternationalcolumnist,offeringhisopiniononthemostimportantfactorforsuccessincontestpreparation.
Ifthey’rehonest,mostbodybuilderswillprobablytellyouthatprecontestdietingis
just about the hardest part of preparing for a bodybuilding contest. And this goes double for drug-free bodybuilders. A bodybuilder who is huge in the off-season might turn up onstage looking like a scrawnier version of his former self. Not exactly what you want on contest day. Those 30 or 40 pounds of muscle that took years to obtain were gone within a matter of a few months.
The problem is not so much their muscles as their brains – and I’m not talking about intelligence here. The trouble is, your brain uses only carbohydrate as a source of energy, and your body will do just about everything in its power to protect the brain. When blood sugar levels fall very low, the body thinks it’s entering a period of starvation. As a form of defense, it begins releasing stress hormones, including cortisol. Cortisol is a catabolic hormone that breaks muscle protein down into carbohydrate to give the brain its energy source. The end result is muscle wasting. Don’t despair, however, as a combination of smart dieting and daily data collecting will have you looking both big and ripped on contest day.
“Iloveandhatebodybuildingatthesametime.WhileIloveliftingheavyweightandeating hugequantities offoods,Idreaddietinglikethe plague.Anythingthathelpsmesurvivethe tortureofdietingisalwayswelcome.”
– Gustavo Badell, top IFBB pro
YOUR PRECONTEST PREPARATION KIT
To really get organized and serious about precontest dieting you should put together a little kit. Take an hour or two and pick up the following:
Weight scales
Notebook Measuring tape Food scale
Food nutrition guide (you can also use some of the online sites such as www.nutritiondata.com)
Mirror
Skinfold calipers

Start your precontest dieting at least three to four months before the contest. Yes, you read correctly – three to four months. Most bodybuilders underestimate how much fat they need to lose to end up in decent contest shape. They also fail to realize that you can’t do it in one or two months by following a crash diet. A crash diet is the surest way to cause that muscle loss I was just discussing.
One of the first things you should do is get an accurate assessment of your body composition – particularly bodyfat percentage. Get it measured at the gym, a local university (medical school or exercise physiology department), or at a hospital. An even easier method would be to use one of those bodyfat measuring machines that you simply stand on or hold on to with your hands – if you can find an accurate one. They operate by sending a very small electrical current through your body. The speed it takes the current to travel through your body determines how much body fat you have. There was a time when you’d need to spend thousands of dollars for an accurate bodyfat machine but no longer. Those cheap Wal-Mart versions are nearly as accurate as the more expensive units. In fact many of the newer digital scales have a bodyfat percentage analyzer built in. Do keep in mind though that these are still not totally accurate, and that many do not work for athletes. Do your homework.
Youshouldaimtocarryaboutfivepercentbodyfatbycontesttime.Onceyouknowyour bodyfatpercentage,youcan calculatehowmuch fatyou haveto lose.Let’ssayyouweigh200pounds,carrying20percentbodyfat.Ifwemultiplyyourweightbythepercentage,or200X0.20,weseethatyouhave40poundsoffatspreadoveryourbody.Ifyouwanttogetdownto5percentbodyfat,youwouldneedtolose15percent,or30poundsoffat.

Precontest dieting is a highly calculated and planned program that should start at least three months before a contest.
Photo of Craig Richardson by Jason Breeze
LOSING FAT WITHOUT LOSING MUSCLE
“It is a well-known fact that the body tends to hoard fat during periods of starvation, andextended precontest dieting is viewed by the body as starvation. As a result the body will naturally prefer to cannibalize muscle tissue while sparing survival fat stores.”
–RonClark,presidentoftheNationalFederationofProfessionalTrainers,offeringhis viewsonextendedprecontestdieting.

For many years weight-loss experts have used the “bucket” theory: Calories in, calories out. Bodybuilders have never followed this method of fat loss. As always seems to happen, competitive bodybuilders learn what works and what doesn’t in regards to building muscle and losing fat light years before everyone else. The scientists are now agreeing with what bodybuilders have said for years: one calorie is not the same as the next.

The first step to precontest clean eating is to cut out all junk food and avoid processed foods.
Photo of Benais Begovic by Robert Reiff
Your first step in getting ripped is figuring out how long you need to diet for. Two to three pounds a week is about the fastest rate that will allow you to both lose fat and keep your muscle. That got you thinking, didn’t it? If you have 30 pounds to lose that means you are dieting for anywhere from 10 to 15 weeks. Given the fact that you will likely see a plateau during that time you should probably give yourself a little more time rather than less.
WHAT TO EAT
Now you have to take a good look at what you’ve been eating. Have you been eating
clean? Do you know what clean eating is? Well, you’ve got to figure it out, start doing it, and as the next 12 or so weeks go by you’re going to have to get stricter and stricter with it.
Startbycuttingoutalljunk.Nomorechocolates, candies,cakes,creams,sauces,friedfood,cookies,soda,pizza,burgersorbeer…infact,noalcoholatall.Really!Youalsohavetoavoidwhiteflour,cheese,sugarandanyprocessedfoods.Sinceyoushouldbeeatingtofeedyourmusclesintheoff-season,thisshouldnotbeabigstretchforyou.
That’s the first step. Plus, you have to make sure you eat every two to three hours. But you should be pretty used to that already.
As the each week passes you will have to cut down more and more on such foods as starchy carbs, fruits, nuts and milk products. By the last week or two you will be eating almost nothing but lean meat, protein powder and green leafy vegetables. This is not easy, and it’s where your resolve will be tested more than at any other time.

“I guess I’ve become known for showing up at every contest as one of the most, if not themost shredded bodybuilder onstage. It’s one thing to be huge, but if you’re not ripped you might as well take a lawn chair with you to the contest.”
– Art Dilkes, IFBB pro, affectionately known as “Mr. Ripped” in bodybuilding circles
CARBOHYDRATE LOADING
When you start attending bodybuilding contests on a regular basis you’ll notice that some competitors look small and flat at the prejudging, but full and vascular at the evening show.
Others look pathetic for the full contest day but would easily win the overall on Sunday or Monday. This even happens at the pro level, and you’ll hear such explanations as: “I missed my peak” or “I left it too late” at the Sunday or Monday photo shoot when they’re displaying the physique they should have brought to the show on Saturday.
So what is it that explains the dramatic change in a bodybuilder’s physique in as little as 12 or 24 hours? The biological explanation lies with a unique interplay between water and glycogen (stored carbohydrate). By first depleting and then ingesting (called “loading”) carbohydrates, bodybuilders can show up on contest day as big as a house and ripped to shreds. But if they miss the timing just slightly, they’ll appear small, flat and smooth. It’s that simple and here’s how it works:
The stored form of sugar is called glycogen – each gram of which holds three to four grams of water. Competitive bodybuilders make use of this fact by depleting their carbohydrate levels starting about a week before the contest. They also restrict their water intake. After a couple of days of depleting (usually Sunday to Tuesday), they then switch to a carb-loading phase (usually Wednesday to Friday evening) to greatly increase glycogen levels. In fact, muscles will store more glycogen after a period of depletion than under normal circumstances. In addition, because each gram of glycogen is capable of holding three to four grams of water, the muscles start drawing water from under the skin. The end result is muscles filled with glycogen and therefore much larger and fuller. And because that glycogen draws water from under the skin, the individual’s vascularity will be that much more visible and pronounced. The whole process can take as little as 8 hours or as long as 72. This is why bodybuilders who look flat
and smooth at the prejudging can look so much fuller and harder at the evening show. And the reason so many bodybuilders look so good the day after the contest is that traditionally there is a post-show pig-out. Most promoters rent a nightclub or restaurant, and after a couple of months of strict precontest eating most bodybuilders let loose in an orgy of nutritional debauchery. The next morning they wake up fully glycogen loaded and hard as nails. Of course, by then it’s too late. But this gets back to what I said earlier about keeping notes. If you keep detailed notes about what you eat and how you look you’ll know how far in advance to start your preparations for the next contest. If you looked your best at the evening show, then start your loading a half-day earlier next time. If you’re in top form on Sunday, then shift everything forward a full day for future contests. A Friday peak means you’ll need to start things a day later next year.
Of course there is a limit to how much glycogen the muscles can hold, and once they are saturated excess glycogen may be stored in the body’s tissues. This can lead to a buildup of water under the skin, which leads to that dreaded “smooth” or “holding water” look. The worst scenario is appearing smooth at the prejudging and then arriving rock hard for the evening show. All the posing during the prejudging under the hot lights sweats out the excess water, allowing the person’s true muscularity to show through. The problem is that the effect won’t be seen until the evening show. And since most of the placings are decided at the prejudging, the competitor won’t place as high as he could have. This puzzles the audience, as they can’t understand how the best-looking physique didn’t win. Those who had attended the prejudging would realize what had happened.
You can read every bodybuilder’s advice about timing and dieting, but the truth is there’s only one person who can determine how your body will respond to a given set of circumstances and that’s you. But you will have to experiment to find out. You may need as little as 12 hours to fully carb-load or it may take three or four days. The odds are good to excellent that you won’t nail it the first time. But when you do the results are worth it and undeniable.
WATER RETENTION
It only makes sense to follow the topic of carb-loading with that of water retention, as they are related. You probably understand that, all other things being equal, the bodybuilder who is the hardest and with the most defined muscles will more than likely win. Two variables control how hard a physique will look: fat and water. Keeping bodyfat levels low takes a year-round approach in combination with some strict precontest dieting, and come contest week there’s not much you can do to alter your fat level. It’s work with what you got.
When it comes to water retention, however, you can make drastic changes in the days leading up to the contest. As discussed, you can use carb loading to fill up your muscles and make your skin look paper thin. Another strategy employed by competitive bodybuilders is to reduce salt intake. Salt causes the body to retain water. That’s one of the reasons salt tablets are included in survival kits. Water conservation may be vital in the desert or the frozen tundra, but not when standing on a bodybuilding stage. Unfortunately, salt (sodium) is added to most foods. This is especially true of tinned food. As soon as you start your precontest diet, start
eliminating most if not all tinned food.
Another strategy is to slowly start restricting your fluid intake in the weeks before the contest. For obvious reasons you shouldn’t cut out water entirely, but don’t make a practice of consuming great quantities. If possible, try to drink distilled water (normally available in grocery stores), as it has all the sodium removed.
Given the amount of salt and water lost in sweat, it wouldn’t hurt to add in a few extra sessions of light cardio in the weeks leading up to a contest. You’ll probably be doing the cardio as part of your fat-loss strategy anyway, but now’s the time to be extra diligent.
CHEMICAL HINDRANCE
As some drugs are notorious for causing water retention, check with your doctor or pharmacist if you are using any medication. Obviously, if it’s a drug for a serious medical problem then you’re going to need to keep taking it, but if it’s something that you can discontinue for a few weeks or even months, then give it some serious consideration. Some drugs such as anabolic steroids (discussed in much more detail later in the book) and cortisone cause the body to conserve large amounts of water. Even many over-the-counter painkillers can cause water retention. If you have any doubt as to a particular drug’s water retaining effects consult someone.
CHEMICAL ASSISTANCE?
I’d be negligent if I left the topic of water retention without discussing the pharmaceutical approach to shedding water. Just as some athletes turn to chemicals to build muscle and lose fat, many do the same to get rid of water. There are two approaches to shedding water by chemical means – natural and drug. Natural means using a mild herbal product such as dandelion root to help the body increase water excretion or decrease water conservation.
While most of these natural means are safe, they are generally not very effective either. This tends to be a hit-or-miss approach.
The drug route is the most effective way to shed water – it also the most dangerous and could kill you. In fact, diuretics are thought to have been at least part of the reason for one pro bodybuilder’s death. Most diuretics are water-shedding drugs that work by interfering with aldosterone – the body’s primary water-conserving hormone. The bodybuilders who use diuretics usually take them in the days before a show to drop the extra water.
Theproblemisnotsomuchthewaterlossastheelectrolytesthat gowithit. Electrolytes areelectricallychargedsubstancescalledions,thatcontrolthebody’svariouselectrochemicalsystemsincluding musclecontraction, nervesignal conduction, and heartbeat.It’s quitecommonfor diuretic-usingbodybuilders toexperience muscle cramping during acontest– particularly as they’reposing.Thisisnotfatal,butit’svery painful.Italso won’twinyouanyextravotesfromthe judges.Thereal problemistheriskofheart arrhythmia (irregular heartbeat) or evenheart attack. Your heartisunder thecontrol ofsuchelectrolytes as sodium, calciumandpotassium,andinterferingwiththeirlevelscouldeasilyputyouintheemergencyroomormorgue.In1992oneofthetopprobodybuildersintheworld–MohammadBenaziza,diedofamassiveheartattackjustafterwinningtheBelgianGrandPrix.Hisdeathwasbelievedtobedirectlyrelatedtothediureticsheusedbeforethecontesttoshedwater.Itwasironic
having a bodybuilder who supposedly epitomized health and fitness dropping dead of a heart attack just hours after being proclaimed a champion.
WhileBenazizaisthemostfamousbodybuildertohavediedfromusingdiuretics,othershavecomeclose,andmusclecrampingiscommonatproevents.Myadviceistostayaway from diureticdrugs andrelyonnaturalmeanstoshedwater.

Photo of Mohammed Benaziza by Garry Bartlett
CHAPTER 58
Looking Your Best Onstage
“Peoplesee pictures ofcompetitivebodybuildersshaveddown,oiledup,wearingtinyposingsuits,andformtheirownopinion.
Theydon’t understand how  thesportworks orhowit’sjudged.”
–RonHarris,regularMuscleMagInternationalcontributor,onwhyyoushouldfollowyourdreamsand notworryaboutotherpeople.
Nodoubtmanyreadersweareyeglasses.Ifyouareone,thenyou’veprobably
discovered how annoying it is to keep having to adjust them during your workouts. No matter how well they fit, glasses will invariably start sliding down your face as the sweat begins to flow. The bodybuilding stage offers no reprieve. The combination of posing and hot lights will have your glasses resting on the tip of your nose like a crusty old librarian in no time. Since you really don’t want to have to adjust your glasses while you’re standing in the lineup, and since it’s virtually impossible to do so during your free-posing routine, you’re going to have to do something about them.
Thesimplestoptionistoditchthe glassesand goonstagehalf blind. While feasible for somepeoplewhoseeyesightisn’ttooterrible,thissolutiondoeshaveits drawbacks.Youruntheriskoftrippingonthestairs, or bangingintostageequipmentorothercompetitors. Butevenifyoucan managetoget aroundallthat, notbeing abletoseeproperlywillaffectyourperformance.Withtheexceptionofthefree-posinground,thebulkofabodybuildingcontestisinteractivewiththejudgesandthe othercompetitors.You’llneedtobeabletoseebothifyouhopetolookyourbestandoffer some real personalitytotheperformance. Howdoyoumakeeyecontactwiththejudgesandmatchtheothercompetitorsposeforposeifyoucan’tseethem?Ditchtheglassesandoptforcontactlenses.Yesthey’llsetyoubackafewdollars (onaverage$50to$100forathree-monthsupply),buttheresultswillbeworthit.You’llhaveperfect visionwithnoblurrededges,andyouwon’thaveany ofthe annoyances associatedwithglassesincluding slipping off duringworkouts,drying off duringrainshowers,foggingupinthecoldandhaving tokeep cleaning offsmudges anddirt.
If money is no object, you have the option of going all the way and getting laser surgery. Laser surgery is one of the great advances in corrective eye care and you’ll have your vision restored to its pre-glasses state. Without going into the technical details, suffice it to say that laser surgery involves using a laser to reshape the lenses in your eye so they produce a sharp
image. Iflasersurgery hasadownside,it’scost.Theadsmightsay“from$499!”but theaverageprocedurecosts$2,000to$3,000.Still,onceit’soveryou’llhavegreatvisionwithouttheneedforglassesorcontactlenses.
A HAIRY SITUATION
Up until Arnold came on the scene, most Hollywood hunks had copious amounts of hair on their chests. It seems men were supposed to sport the shaggy look to emphasize their masculinity. This is one of the reasons bodybuilding took so long to become accepted. Any sport that involved men with smooth skin must be for sissies, right? Yeah, just try telling that to Toney Freeman as he’s pressing 150-pound dumbells, or Ronnie Coleman as he squats 800 pounds.
Despite being associated with masculinity for all those years, hair is a big disadvantage for competitive bodybuilders. You’ve spent months, if not years, building a great body and don’t want it obscured by a layer of coarse hair. And I don’t think I need to tell you just what a sight you’ll make with inch-long body hair soaked with posing oil!
Sothehairhastogo.Thefirsttimeyouremoveityou’llseeyourbodyinawholenewlightandoddsare you’ll wanttokeepitthatway.
HAIR TODAYGONETODAY!
There are numerous options for removing hair, and each has pros and cons. My advice is to experiment and find the method that works best for you.

Hair removal is an important factor in competitive bodybuilding – you don’t want your hard- earned body masked by a thick layer of hair.
Photo of Brad Baker by Irvin Gelb
SHAVING
Byfarthemostpopularmethodforremovingbodyhairissimplyshavingwithrazorbladesoranelectricshaver–usuallyacombinationofboth.Nowafewwordsofcautionareinorder. Your facial skinmaybeusedtoshaving butifthisisyourfirsttimeshavingyour bodyhair you’llneedtogoeasy.Theskinonyour bodyislikelynotusedto havingasharppieceofmetaldraggedacrossit.You mayalsowanttoavoidusingshavingcream.Whileyou’reusedtotheuniquecurvesofyourface, you’llbelessfamiliarwiththecurvesandbumpsthatcharacterizeyourmuscles,andthe shavingcreamwillservetoobscuretheseareas.Also,extremelylongbodyhairplusshavingcreammakesforacloggysituation.Glycerinesoapisagoodchoice.You’llgetthebest,andsafest,resultsina warmshowerorbath.Ifyoutrytoshaveyourbodywithoutenoughsoapywateryou’llscrapeyourskin,andifyougettoocoldyouwillgetgoosebumps.Thiswillcauseabadshaveatbest,and scraped upskinisagainlikely.
The other popular form of shaving is to use an electric shaver. Most electric shavers have a side attachment used for trimming beards and moustaches. This also does a great job of
removing body hair. Don’t use the regular shaving attachment (usually three circular heads). These small blades are not designed for cutting thick body hair. You also run the risk of getting the long hair caught in the revolving heads and may end up yanking more hair out than cutting it. Besides, you may burn out the motor.
Electric shavers offer numerous advantages over blades. For one thing they’re much faster. It may take you an hour or more to shave down with a blade but 10 or 15 minutes should do it with the electric shaver. Shavers are also safer. It’s virtually impossible to cut yourself with an electric shaver but you’re bound to get a cut or two shaving with a razor – especially in bony locations such as your shins.
Most bodybuilders use a combination. They start about a month before the contest, to have their skin smooth and prepared by contest time. Starting in advance gives any nicks and cuts and rashes a chance to heal.
Finally,andI know this seemscommonsense,but undernocircumstancedoyouusean electricshaverintheshowerorbath!Waterandelectricitydon’tmix–actuallytheymixfartoowell–andeverynowandthenyou’llreadinthenewspaperhowsomeonewaselectrocutedbya electricshaverorhairdryerfallingintothe tub.Usetheshaveraway from water,andmakesuretounplugitwhen you’redone.
HAIR REMOVAL CREAMS
Althoughtheymayseemtobetheexclusive domainofwomen, hair removalcreamswillworkjustaswellonmen’shair.Insomerespectsyoucanconsiderthisformofhairremovaltobeexternaldigestion,asthecreamcontainsingredientsthatliterallybreak downtheproteinstructureofthehair.Justsmearthecreamonthearea,leaveitforfivetotenminutesandwipeitoffwithaclothorintheshower.Hairremovalcreamsdoanexcellentjobofleavingtheskin hairlessandsmooth.Theotheroptionistouseahairremovalcreamthat’sdesignedformen. OneofthebestiscalledtheLex HairRemoval System.Consistingofthreeproducts thatremovehair,softentheskinandkeepthehairfromre-growing,thissystemisproducedbyLexAdvancedSkinTechnologiesofGeorgetown, Ontario,Canada.
No matter which product you use, do a little test first before smearing the whole body. Some individuals may be allergic to the cream, so place a small amount on the back of your hand or forearm and leave it for five or ten minutes. Wait for 24 hours. If no rash or redness appears it’s probably safe to use it on the rest of your body. If you do have an allergic reaction, you can try another brand. If you still develop a rash it probably means that you are allergic to the active ingredients in the cream and you’ll probably need to use a razor.
WAXING
Waxing is a hair-removal technique that is getting more and more acceptable with guys. In fact, back waxing is getting very common and many estheticians say men are beginning to come in as often as women. Waxing is a very effective and long-lasting method for shedding the fur coat, but it can be rather painful.
Thetechniqueis fairlystraightforward.Yousimplymeltthewax,smearitover thearea,letitcool,and thenrip itoff. Now, a wordofcautionabout thelaststep.Ifyou havelong,coarsehair, thereisa right wayandwrong waytodo this.Waxingisnotmuch differentthangrabbing
a handful of grass and pulling it up by its roots. If you try ripping slowly, every single hair is going to add its voice to the collective experience known as intense pain. Ripping fast still hurts, but not as much as ripping slowly. And keep in mind that ripping hair out by its roots may leave a rash and even leave small drops of blood. There is a classic scene in the movieThe40-Year-Old Virginthat may serve to enlighten (or frighten!) you on the joys and tribulations of waxing.

Waxing is a very effective and long-lasting method … getting a professional to do it for you is a wise first step.
Photo by Robert Kennedy
The truth is, getting a professional to do it for you is a wise first step. After you’ve had it done a few times you may want to do it yourself – or you could do the parts of your body that are easy and hire someone to do the parts you can’t reach yourself.
ELECTROLYSIS
As with laser eye surgery, modern science has offered an expensive alternative for hair removal. As the name suggests, electrolysis involves zapping the hair follicle with a blast of electricity. While great in theory, it’s honestly not all it’s cracked up to be. For one thing each
hair has to be targeted separately. Take a look at those hairy thighs of yours and do the math. You’re in for a long day. Also, you have to consider the cost – hundreds of dollars for a small area and many thousands for the full body. Finally, despite what advertisers claim, electrolysis is not permanent. There will be some hair re-growth. Given the effectiveness and speed of the cheaper hair removal methods (shaving, creams, etc.) I suggest leaving electrolysis to those with deep pockets trying to shed hair from smaller areas.
SKIN CARE
It only makes sense to follow the topic of hair removal with that of skin care, as there is some overlap. All those days baking in the sun, sweating in the gym, and ravishing it with sharp steel or creams can leave the skin looking years, if not decades, older than it really is. Given that the skin is the body’s first line of defense against invading germs, you have to treat it with care and kindness. Also, keep in mind that you’re involved in a sport that is concerned primarily with looks – especially healthy, youthful looks.
Evenifthedamageyouinflictnowisnotvisiblefor10or20years,you’restillacceleratingtheagingprocess.Theprimaryculpritsthatcausewrinklyskin areprolongedexposuretosunlight,facialexpressions,and unhealthyhabitssuchas drinking, smokingandeating nutritionally bereftfoods.
Weight-training athletes often scrunch their faces up into strange expressions when working on heavy weights, and they also subject their skin to the harsh conditions brought on by excessive sweating. Sweat contains more than just water. It’s loaded with salt and the waste byproducts of exercise – all of which tend to dry out and wrinkle the skin. When you add in the various rashes and acne that often accompanies regular exercise, I think you’ll see why skin care should be a high priority.
The following skin-care techniques will take just four or five minutes to perform in the morning and before bed, but the results will keep your skin looking healthy and youthful. Now, before you skip ahead to the next section, don’t think skin care is a “women-only” issue. If you’ve ever seen the aged and weathered skin of a 50-year-old alcoholic, you’ll understand how unattractive it is to have prematurely aged skin.
Cleansing
The first step in skin care is to clean it with a mild non-detergent lotion. If possible use an unscented brand, as the scented versions often leave an oily clogging residue behind. Also avoid rubbing with a harsh cloth, as this may irritate the skin and spread or cause acne. Most skin-care experts recommend cleansing the skin first thing in the morning and again before bed in the evening.
Toning
The next step to healthy skin care is toning. Toners remove the residue left behind by washing. No matter what type of soap or cleansing solution you use, there’ll always be some residue left behind. The best applicator to use is a small cotton ball or quilted pad, but a light cloth will do just as well. Use circular motions as you apply the toner and avoid getting close to the eyes. You may also want to apply some toner just after your workout to help remove some of the dirt left by sweating. And if your gym buddies razz you when they see the cotton
balls,justrememberthatin20or30years,whileyourskinstilllooksyouthful,theirswillbegintolooklikean oldpineapple!
Moisturizing
One of the primary reasons skin begins to look terrible is dehydration. Just imagine two pieces of leather left out in the sun. One is left untreated and the other regularly covered with a thin layer of oil. Which one do you think will dry out and crack the fastest? Well your skin behaves in much the same way.
Although the body continuously tries to keep the skin hydrated with water, much of it evaporates. Sealing the water in with a moisturizer will keep your skin soft and pliable (stretchable). The type of moisturizer you select depends on the type of skin you have. If you have dry skin you can go for a heavier moisturizing cream. Those with normal to slightly oily skin may want to use a light moisturizing lotion.
Exfoliating
Besides the three previous skin-care techniques, which should be performed on a daily basis, it’s also a good idea to exfoliate about once a week. Exfoliation is the process by which old, dead cells are removed. Although your skin does this naturally, and regular shaving also helps remove dead skin cells, a good exfoliant will speed up the process.
There are numerous exfoliant products on the market but some can be very harsh on the skin and actually cause burning, a rash and even skin damage. In some respects exfoliation is like scrapping off old paint before you apply a new coat. You don’t want to scrub so hard that you damage the wood underneath – just remove the old peeled paint. The same applies to skin exfoliation. The goal is to use a product that removes the old dead cells yet does not harm the underlying new cells. Unfortunately some commercial products will do just that. If in doubt check with a licensed cosmetician or dermatologist beforehand.
No matter which exfoliant product you use, don’t scrub too hard and never rub in the same place for more than a few seconds. Keep moving your hand over your entire face and avoid getting the product into your eyes or mouth. After you’ve finished rinse with cold water or, as some experts recommend, run an ice cube over the face.
STRETCH MARKS
The next time you’re in the gym take a close (but discreet!) look at some of the larger bodybuilders. Many will have long purplish streaks along their bodies, particularly around the pec-delt tie-in region (where the chest muscles join the front shoulders). These streaks are called stretch marks and are in fact tears in the skin. They are caused by a number of factors, including rapid weight gain and poor nutrition.
Basically what happens is that the underlying muscles grow faster than the overlying skin.
The end result is stretching and eventually tearing of the skin, which leads to that purplish streaking look. The reason the pec-delt tie-in is prone to stretch marks is because it’s the site of the most rapid muscle growth in the body.
Virtuallyeverybodybuilderwilldevelopstretchmarks. Infact manybodybuilderswelcomethem and consider themariteofpassage.Ifyou’drathernot havesomany purple streaksinyourskin,makesure youarefollowinga dietthatiswellbalancedandfortified with allthe
essential vitamins and minerals. A diet deficient in nutrients causes the skin to become less elastic and stretchable, so instead of expanding to accommodate the growing muscle, the skin tears.
Another suggestionistoavoidfollowingtheoldconceptof“bulkingup”intheoff-season.Whilebulkingupwillhelpyougainmusclesize,theextracalorieswillalsopackexcess fatonyourbody.Theresult:stretchmarks.
If you’ve already developed stretch marks, a number of over-the-counter products may help. A good place to start is with vitamin E capsules. Break them open and spread the oil on the affected area. Cocoa butter is also supposed to help. Many skin-care companies produce stretch-mark creams that are supposed to help. Also, dark tanning products are not only necessary for competition, but they also help camouflage stretch marks.
CHAPTER 59
Tanning and Oiling
“Theyoftenlookmore stupidthanmuscular. Not applyingunderthechin givesthem the‘whitestrap around the neck’look.Not rubbingcolorintothehairlineoreyesockets,behind the ears,orunderthe arms canalsodistractfrom the physiquebigtime.”
– NelsonMontana,regularMuscleMagInternationalcontributor, commenting onthe tanningmistakes somenovicebodybuildersmake.
EveryonethesedaysseemstobeaftertheCaliforniaGoldenlook,whethera
competitive bodybuilder or a sedentary accountant. Those living in northern climates spend thousands of dollars on trips down south, tanning beds and creams. Kind of ironic, given that just over 100 years ago tanned skin was the sign of the lower classes and anyone with money was expected to remain lily white.
“Hestartstanninginatanningbedfourtimesaweekfor20minutes,10weeksbeforeacontest.Hestopstanningoneweekbeforetheshow.OntheThursdaynightbefore
prejudging,heappliesthreecoatsofProTan.OnFriday,withonelastapplicationofProTantohis face, heisreadytogo.”
– Larry Pepe,MuscleMag Internationalcontributor, commenting on the skin darkening preparations of IFBB pro, Will Harris.
For bodybuilders tanning has two purposes. Regular suntanning helps tighten the skin, making it hug the muscles. The end result is a more striated and ripped appearance. This is why most African American bodybuilders spend as much time tanning as their Caucasian counterparts.
The second and most important reason is that all things being equal the darker bodybuilder will invariably place higher than a lighter opponent. The bright stage lights that flood down on the competitors tend to wash out and blur muscle definition and separation, and a light skin emphasizes this. Under any circumstances a bodybuilder with fairer skin will look smoother than one with darker skin. During bodybuilding’s early days of the 1940s and early 1950s it was discovered that those bodybuilders from California (and to a lesser extent Florida), with their dark tans, looked better onstage than their northern rivals. It wasn’t long before tanning –
either natural or through artificial means – became as much a part of the bodybuilder’s pre- contest preparations as dieting, posing and increased cardio.
Things were going along quite nicely until scientists spoiled the party by announcing that sunbathing leads to skin cancer.
Besides the risk of skin cancer, excessive exposure to sunlight destroys the skin’s elasticity, leaving it wrinkled and old looking (again I remind readers of the dried out leather analogy). You can see this with laborers who spend most of their day outside in the sun. Their skin has a dark leathery look often covered with moles.
THANK YOUR ANCESTORS
When humans first evolved in the equatorial regions of Africa, the intense sunlight necessitated protection in the form of dark skin pigmentation. As humans migrated northward the reduced sunlight caused the evolution of lighter, thinner skin to aid in the development of vitamin D in sun-scarce winters. Increased sunlight causes fairer skin to darken as a form of protection. We call this temporary darkening tanning, and while most people view it in social terms (i.e. it looks healthier and more attractive) it’s really a defensive measure against solar radiation.
For most people, true tanning takes a week to 10 days. For light-skinned individuals (i.e. Nordic ancestry) it could take two weeks or more to develop what could be considered a dark tan. For extremely fair red and light blond hair it can take months to get even a moderate tan. Given this, it doesn’t make sense to spend three or four hours in the sun a couple of days before a contest. All you’ll end up with is a severe sunburn and look like an overripe, probably peeling, tomato. You also run the risk of developing 1st, 2nd, or even 3rd degree burns, which will leave you puffy, swollen, and in all probability bandaged.
The best procedure for developing a natural-looking tan is to start weeks in advance. How early depends on your skin type. If you tan easily then you might start only two or three weeks out. Light to fair-skinned individuals may need a month or more. Also keep in mind that you want to tan the whole body. I have often seen competitors standing onstage sporting a great tan only to ruin the effect when they raise their arms for their first pose, revealing two brilliant white armpits. Every inch of your body except for what lies behind a skimpy suit will be displayed during the contest, so you must tan every part of your body. This won’t happen if you lie on your back all the time. You’ll need to lie at awkward angles to let the sun’s rays reach every part of your skin.
SUNSCREEN
“Scientists have determined that exposure to ultraviolet (UV) is the major cause ofmelanoma. This is an invading type of cancer that develops deep in the skin, arising from cells that produce the skin-coloring pigment called melanin.”
– Jean-Claude Favreaux,MuscleMag Internationalcontributor

Nomatterwhatyourancestry–fromalmostblackAfricanAmericantolily-whiteNordic–Istronglyurgeyoutowearasunscreenorsunblock.Agoodsunscreenwillhelpfilteroutsomeofhesun’sharmfulraysandwillallowyoutostayoutinthesunlonger.Suncreenisratedby
a system developed by the Food and Drug Administration (FDA) back in the 1970s, called SPF or sun protection factor. The scale ranks lotions based on their effectiveness in blocking UV rays. Initially the scale ranked from 2 to 22, but every year a manufacturer releases a higher number. As of this publication the FDA is re-evaluating the entire SPF scale.
Don’t let the numbers confuse you. They do not correspond to minutes or hours. An SPF of 10 does not mean you can stay out in the sun for 10 hours. It simply means that you can stay out in the sun 10 times longer without burning than if you didn’t wear a lotion. For example if you normally start to burn after 10 minutes, then using a sunscreen with an SPF of 10 will allow you to stay out in the sun for about 100 minutes. However, for these numbers to be accurate you must make sure to slather on enough of the stuff, make sure to cover the tiniest spot of skin, and you can’t swim or sweat it off.

Tanning beds don’t prevent sun damage. Newer beds have much of the harmful radiation filtered out, but the light intensity is more concentrated and you will burn more quickly.
Photo of Tom Platz by Art Zeller
And keep in mind that by the time you start noticing your skin turning red, it’s too late.
You’ve already become sunburned and you won’t know the full extent until later in the evening.
The following guidelines can be used for suntanning. Just remember that everyone responds differently so know your limits.
Apply the first layer of sunscreen at least a half-hour before going out in the sun. This gives the lotion time to be absorbed by the skin.
Tohelpreducetheriskofskincancer,useasuncreenaminimumSPFof6.Somedoctorsrecommendnolessthan15.
No matter how dark your skin, never stay in direct sunlight for more than an hour.
Put multiple coats of suncreen on throughout the day, as much of it will be washed away by sweat.
It takes at least two weeks to develop a good tan, so slowly build your exposure time. Contrary to what most people believe, water-based sunscreens are better if you’re
exercising, as oil-based products interfere with sweating.
Forthosewhoareextremelysensitivetothesun,applyazinc-oxideproducttosuchareas asthenose,ears,lips,and–dareIsay–baldspots!
Ifyouliveinanareathatreceivesozonewarnings,payattention.Ondaysthatthelevels arehigh,eitheravoidthesunorusea15+suncreen.
To prevent accidentally looking into the sun and damaging your eyes, wear sunglasses when you lie on your back.
ARTIFICAL TANNING
“Tanning alone won’t cut it. You’ll definitely need to use some type of tanning or skin-coloring product.”
– Scott Abey, master trainer andMuscleMag Internationalcontributor, commenting on artificial tanning products.

For those of you who live in areas that don’t receive much sun, there are alternatives.
Tanning beds are everywhere these days. There are two basic types – the lie down waffle-iron version and the stand-up tanning booth. Both will give you much the same tan as sunlight but have the added benefit of being quicker and available when ever it’s convenient for you. Of course with speed and convenience comes a cost (usually 50 cents to $1 per minute), but most tanning salons will let you buy in bulk for a cheaper fee.
Oneofthemythsabouttanningbedsisthat theywon’tcausecancer. Whilethenewerbedsdohavemuchoftheharmfulradiationfilteredout,theystillcarryarisk.Lightisaformofradiationandovertimewillcauseskin damage.(Why doyouthinkyour bodyisreleasing pigmentto protectyoufrom it?!)Youshouldalsorememberthattheintensityofartificialtanninglightsismoreconcentrated thansunlightandwillburnyoumorequickly. Startoutwithjustacoupleofminutesandslowly workupto15or20minutes.
For those who want to avoid any exposure to light sources, there is another option you can use. For the past couple of decades skin-care companies have made available a number of products that will, for want of a better phrase, paint you to perfection. They’re called artificial tanning lotions or dyes, and if used properly will have you looking as dark as if you’d spent three weeks in the Caribbean.
There are two types of artificial tanning products. Some of the products work by interacting with enzymes in the skin. Just spread them on and wait a few hours and before you know it you’re chocolate brown – at least that’s the theory. How dark you become depends heavily on your individual genetics. Some individuals go orange or yellow instead of brown, and every now and then you’ll see some bodybuilder step out onstage looking as if he’s in the final stages of liver disease.
The other type of artificial tanning products can be considered body painting. They’re nothing more than brown dyes that you apply with a brush (or spray bottle). While they’ll probably give you a darker color than the enzyme-reactors, you’ll still need to put on three or four coats. Most bodybuilders put on one coat before the Friday night weigh-in, another after the weigh-in, and then a third early Saturday morning before the prejudging. Depending on
how they look onstage Saturday morning, many will add a fourth coat Saturday afternoon. There’s an old saying among competitive bodybuilders that you can never be too dark.
Likehair removers,artificialtannerscancauseallergicreactionsinsome individuals,soyou shouldprobablytesta small amountoftheproduct onyourskin before applyingtothewholebody.Asmanyoftheenzyme-reactors are acceleratedby sunlight,you shouldalternate a fewdaysoftanninglotion applicationwithusingnaturalorartificiallight.Mostartificialtanninglotionsdon’tcontainasunscreen,soevenifyoulooktannedyou’ll stillneedtouseyournormalsunscreenproduct.
Whatever you use, you should apply all over your body – including your face! Many bodybuilders totally forget to apply the spray or lotion to their face. Also, don’t neglect the hard-to-see areas such as under the armpits and inner thighs.
A word of caution about applying lotion to your face. The area around the eyebrows and hairline tends to stain slightly darker than the surrounding skin, so try to minimize your use of the product on these areas. Don’t make the mistake of applying the lotion with your bare hands, either. Your hands are covered with skin after all and they’ll darken just as much as the rest of your body. In fact your palms will go darker, given that thicker skin seems to soak up the lotion more than thinner skin. Either use a pair of disposable latex gloves or have someone else apply it for you.
The most popular brands these days are Pro Tan, Dream Tan, Quick Tan, and Jan Tana. If your local drug store or health food store doesn’t carry them, check out the ads inMuscleMagInternational.
TAN IN A PILL?
Before leaving this topic I need to say a word on tanning pills. Like most things these days, if you look hard enough you’ll find manufacturers that offer pills that supposedly speed up the tanning process. As of this publication none of these products are FDA approved. At the very least you’ll be wasting your money, but more important they may be downright dangerous.

Photo of Frank McGrath by Irvin Gelb
While on the topic of tanning pills, you should check with your doctor to see if any medication you might be on makes your skin more sensitive to sunlight. For example, many antibiotics will increase the sensitivity of your skin to sunlight, so check with your doctor or pharmacist before hopping in the tanning booth.
OIL RIGHT THEN!
The bright stage lights used at bodybuilding lighten the body and make it less muscular looking. They also tend to “wash out” the physique, making it look flat. The reason for this is that the skin – whether light or dark – is flat and absorbs most of the light. The old-time strongmen found that by putting a light coat of oil on the skin they could offset the detrimental effects of lights and make their bodies look that much more impressive. Modern bodybuilders have adopted this technique and use oil to emphasize their bodies’ shape and musculature.
TYPES
Likemostthingsassociatedwithcompetitivebodybuildingthereisa rightandwrongapproachtooiling.Foronethingtherearetwoprimarytypesofoil–vegetableandmineral–andtheyhavemajordifferences whenitcomestobodybuildingapplications.Mineraloilsare poorlyabsorbedbytheskinand tendtositontopofitratherthansinkinto it. Sowhileyoumaybetemptedtogooutandbuybabyoil,theendresultisahigh-glossfinishthatmakesitlooklikeyourbodyiswrappedincellophane.Vegetableoils,ontheotherhand,absorbquite nicelyandthenareslowlyreleasedasyousweat.Insteadofthehighlusterproducedbythemineraloil,you’releftwithamuscle-highlightingsheen.Oliveandalmondoilsseemtobethemostpopular,buttonsofbodybuildersusePamcookingspray.
YOUR OILER
One of the most important ships in any navy is the fleet oiler, and backstage at a bodybuilding contest is no different. Most federations allow the competitors to bring an assistant backstage, and on contest day this trusty individual will be worth his or her weight in gold (or protein powder). Some contests have general assistants backstage to help, but do they know how to apply oil correctly? More important, are they friends with other competitors in your weight class? The last thing you want is someone doing a half-assed job of your oiling. The same caution should be considered before you ask another competitor – especially someone in your weight-class. Bodybuilders are very close knit as a group, but competition is competition, and you really don’t want to put too much faith in your opponents on contest day.
Have your assistant practice your oiling one to two weeks before the show. This way you can get the bugs out early. The big thing to watch out for is applying too much oil. Walking onstage looking like an advertisement for Exxon or Mobil will not get you any extra points.
Finally, common courtesy dictates that you should try to clean up after yourself. A pool of oil on the floor is an accident waiting to happen. At the very least, wipe up after you apply the oil. Even better, stand on a towel as you’re being oiled.

Photo of Hidetada Yamagishi by Raymond Cassar
CHAPTER 60
Hair Style
“Receding hairline? Don’t despair. Bodybuilders these days are taking a cue from athletes in many other sports. The bald look is in. Even athletes with naturally full heads of hair are taking a razor and buz ing it all off.”
–GerardThorne,regularcontributortoReps!magazineandauthorofnumerousbooksonbodybuilding,onlosinghair.
Mostbodybuilderstakegreatprideinhowtheirhairlooks.Besidestheextra
touchitwilladdtoyourphysicalappearance,therearepracticalreasonsforkeepingyourhairneatandtidy.Forinstance,alargemassofhairwillactuallymakeyourshoulderslooksmaller.Justlook at manyofthegreat African Americanbodybuildersfromthe’70swiththeir afro hairstylesandcomparethemwithphotosfromtheearly ’80s. Seethedifference? Whiletheafromayhavebeenalltherage,itcertainly didn’tdothebodybuildersof thateraany favors.Ofcourse,ifyouhavelongflowinglocks,muchofyourmusculaturewon’tjustlooksmallerbycomparison,itwillactuallybehidden.Ifyourhairtendstobefuzzy,curly,oryoujusthavetoomuchofit,seriouslyconsidergettingittrimmedway back. Your trapsand shoulders(andthebodybuildingjudges!)willthankyouforit.
Anotherreasontoavoidlonghairwillquicklybecomeapparentatthecontest.Giventheheatofthelightsplusthesweatyou’llworkupfromposing,itwon’tbelongbeforethatlong hairofyourswillbecomesoakedandstrungout.Thisisfineifyou’regoingforthedrowned-ratlook,butoddsareitwon’tgarneryouanyextrapointsfromthejudges.Ifyoumustwearyourhairlong,tieitupandoutoftheway.
The other extreme of hairstyles is to get rid of it all completely. Many bodybuilders start balding prematurely because of steroid use, and decide to shave it all off instead of having hair in patches. There are numerous advantages to the cue-ball look. For starters it’s one less issue to worry about on contest day (or any other day, for that matter). And as we already saw, short or no hair creates the illusion of wider shoulders. Finally, a bald head is considered downright sexy by many women. You’ll have more women trying to touch you than you ever dreamed possible. Give it a thought.
THE LOOK
If you have any doubt as to whether your hairstyle suits your body, get a second or third
opinion. While your buddies can offer suggestions, I’ll have to admit that the best people to talk to are women. Women tend to be best at judging men’s hairstyles (and clothes). Head to a men’s hair salon and drop a few dollars. Ask the hairstylist to recommend something that will suit your face and lifestyle. Even better, experiment a few months in advance and see which hairstyle most people think suits you best.

Some hairstyles will detract from your physique. Take the time to figure out which style will best suit your features.
Photo of Lee Priest by Raymond Cassar

Photo of Dave Draper
CHAPTER 61
The Brief on Briefs
“My manhood hid, only just, beneath briefs bought at Kmart not two hours before. The Sandman had put me through hell preparing for a contest, but had neglected to tell me not to wear underwear onstage.”
– Paul Dillett, IFBB champion, writing about his first contest.
Thirtyor40yearsagoallacompetitivebodybuilderhadtodowashaulonapairofswim trunks and hit the posing dias. But times have changed. Posing trunks can make or break your appearance. There are numerous factors to consider when choosing your posing trunks. Everything from style and color to cost and availability will need to be evaluated before you stroll out onstage. It takes time to make a proper assessment, so don’t leave it until the last minute. For example, you may need to order your trunks online and you could wait weeks to receive them.
WITH STYLE
Probably the most important characteristic to consider when buying your posing trunks is their style or “cut.” You want to choose a style that complements your physique. The most important point in this regard is the length of your legs and torso. A bodybuilder with a long torso and legs can get away with low-cut trunks. A short bodybuilder will want to create the illusion of leg length and will need to wear high-cut trunks. The higher cut (i.e. the less material) will reveal more of the leg and will help a shorter bodybuilder look more balanced.
Besideslegandtorsolength,bodytypewillalsoneedtobe considered.Thosewithslenderbuilds cangetawaywith smallertrunkswhilethickerbodybuilderswillprobably lookbetterwearingfullerstyles.
Another factor is the condition of your legs. If you’re in great shape and the separation in your thighs goes right up to your lower abs, you want to emphasize this to the judges. In this case a high cut pair of trunks will show more of your legs. You might also want to consider your glutes. If you’re ripped and have great glutes, you don’t want to hide them behind too full a cut. Show them off!

Photo of Tommi Thorvildsen by Irvin Gelb

Photo of Robby Robinson
Although the trend nowadays is to go for smaller trunks, most bodybuilding federations won’t allow trunks with less than one inch of material between the upper leg and lower waist. Anything less is considered G-string territory and while this may win you points with the ladies, it’s frowned upon by the judges. If there’s any doubt in your mind, contact your local bodybuilding federation.
COLOR
Besides style, the color of your posing trunks must be carefully considered. Most federations, including the IFBB, state that the trunks must be solid – no patterns, lines, or dots. They also must not be “too shiny.” While this one is a bit harder to define, stay away from metallic colors such as silver and gold. The color of your trunks should absorb most of the light and not reflect it back to the audience.
Try to stay with basic colors such as purple, red and blue. Black will work for Caucasian bodybuilders but African American bodybuilders will need to avoid black as it will blend in with their skin and give the illusion that they’re wearing nothing at all. Likewise, most bodybuilders of all racial backgrounds should avoid brown, as this is the color their skin will be. You should also avoid light colors including white, as lighter colors tend to make the waist look bigger than it actually is.
WHERE TO BUY
Those who live in larger centers may be able to buy posing trunks in a store that sells regular beach wear. If they don’t have actual bodybuilding trunks some of the smaller briefs may work. If you know someone who is handy with a needle and thread, maybe you can get a pair made by hand. Many gyms and health food stores sell bodybuilding clothes or have a member who sells them, so there’s another option. Finally, there are a number of reputable companies that sell posing trunks through ads inMuscleMag International. Perhaps the best known is former Mr. International Andreas Cahling’s line atwww.andreascahling.com.The average pair of men’s posing trunks will set you back $40 to $50.
BRIEF POINTS
If you can afford it, buy two pairs of posing trunks and bring both with you to the show. Posing oils and quick tanning lotions can stain trunks and if you really make a mess of one pair, you have the other pair as a back up. You may even want to change colors between the prejudging and evening show. Finally, competitors have been known to play numerous tricks backstage (with Ken Waller stealing Mike Katz’s shirt inPumping Ironbeing the most famous). There you are backstage getting ready for your weight class when you discover that some trickster has stolen your only pair of posing trunks. Do yourself a favor and keep an extra pair on hand.
Finally,youmustconsidertheissueofsize.Youmayfitcomfortablyintoasizelargetwoorthree monthsout, butoddsare you’lldrop toa mediumor evensmallbycontesttime.Ifpossible,checkaroundwithothercompetitivebodybuildersofyourframesizetoseewhatsize briefstheyworeoncontestday.Ifyou’reindoubt,eitherordertwodifferentsizesororderthesmallersize.It’sbettertoputupwiththediscomfortofapairofbriefsthataretoosmallthan
having to keep pulling up a pair that are too large.
Ultimately the style and color of your trunks is your decision. As with hairstyle, why not try a number of different styles and colors and take a few pictures. If you can’t obtain the genuine article, modern computer photo software will easily allow you to change the color of your trunks. Simply wear a pair, take a digital picture and open it up in Photoshop or some other photo editing program. With one or two clicks of the mouse you can change the color of the trunks. The bottom line is that your posing trunks should highlight your physique to its fullest. As the crusader knight said to Indiana Jones inThe Search for the Holy Grail: “Choose wisely.”
CHAPTER 62
Showtime!
“King uses Pam spray as his posing oil of choice. He also has a backstage routine he follows before going onstage.”
–MuscleMag InternationalPrecontest Report
Thebigmomenthasarrived.Inlessthan24hoursyou’regoingtocompeteinyourfirst bodybuilding contest. The years of training and months of dieting have left you in the best shape of your life. All three heads of your deltoids are clearly visible and you can separate your quads into four slabs of meat at a second’s notice. Your pecs have striations and cross striations and your abs remind your grandmother of an old-time washboard. Your posing routine is poetry in motion and you just can’t wait to do battle. Well done. You’re already a winner in my book.
YOUR CONTEST KIT
Before taking you through the contest from weigh-in to post-contest pig-out, I need you to take a few minutes and put together a gym bag containing some items that will be invaluable on contest day. We’ll call it your contest kit. While some of the items may seem common sense, you’d be surprised what gets omitted in the excitement and confusion the day or two before the show.

Two Pairs of Posing Trunks:The first item to pack is really two items. While I discussed this before it deserves a second mention. Your most important piece of clothing on contest day is your posing trunks. Given their importance it only makes sense to have two pairs. Wear one pair to the venue and have another pair in your gym bag.
“ItwasthegreatestfeelinginmylifeandIhopeitwasnotthelastwinofmycareer.Toworksohardandfinallygetthatrewardisbeyondwords.NowIknowwhyRonnieColemancrieseverytimehewinstheOlympia.”
– Markus Ruhl, IFBB pro, on his Toronto Pro International win.

Photo by Jason Breeze
Posing Oil:Include at least one bottle of oil. If you’re the generous type and want to make friends, bring an extra bottle. Who knows maybe some fitness or figure contestant will have forgot hers!

Tanning Lotion:Even though you’ll have on at least three coats of tanning lotion, the sweat and clothes will rub some of it off. Bring along a bottle of the instant tan to touch up any light areas that appear on your body.

Towels:The odds of towels being supplied backstage are slim, so bring along a few. It makes sense to use cheap towels, as quick-tan stains are extremely difficult to remove. Bring at least one large towel to stand on and one or two smaller towels for wiping off sweat.

Warmup Clothes:You may be under the hot lights onstage, but you’ll be standing around throughout the women’s fitness and figure and throughout all the other weight classes. Most backstage areas are cold, so make sure to bring along some warmup clothes. A tracksuit is best. Besides keeping you warm, the extra clothes give the added psychological benefit of keeping your physique hidden from the other competitors until the last minute (more on psychological warfare later).

Portable Exercise Equipment:Some contest venues may have a few light dumbells backstage, but most won’t. Therefore it’s up to the contestants themselves to bring something along. Probably the most convenient is a chest-expander spring set (a misleading name, since the springs can be used to train just about every muscle but the chest!). These sets are small, light, and easy to stuff into a gym bag.
A Small Toiletry Kit Containing:

Soap ShampooDeodorantBrushorcomb Smallmirror
Small hair dryer Toothbrush and toothpaste
Other items to consider are rubbing alcohol to remove oil, bottled water, slippers or sandals, and a lock, in case lockers are provided.

Luke Wood watches the scale reading at weigh-in.
Photo of Luke Wood by Irvin Gelb
WEIGH-IN
The weigh-in for most bodybuilding federations is Friday night. If you’re not familiar with
the area, you may want to get directions beforehand and give yourself extra time to find your way there. It’s far better to be too early than too late. At the weigh-in a representative from the federation will go through the rules and procedures for the show and then give competitors an opportunity to ask questions. Don’t be shy. If there’s something you’re not sure of, ask. Once it seems everyone understands how the contest will proceed, you’ll be weighed. If you’re over your weight class limit by a couple of pounds most federations will give you an hour to lose it. Some bodybuilders hit the sauna. Others who had an idea that they’d be over will rely on diuretics to shed the weight in the form of water. If you’re still over at the second weigh-in you’ll just have to be content to go in at the bottom of the next weight class. If you’re ripped then you still have a fighting chance, but odds are you’ll be giving up 10 to 15 pounds against guys just as hard as you are. Such are the perils of mistiming your dieting or water loss.
After the weigh-in I strongly suggest that you head back to wherever you’re staying and turn in for the night. You have a big day ahead of you tomorrow and you’ll need all the rest you can get. Save the late night partying for Saturday night after the show. Oh, and don’t forget to set the alarm clock.
THE PREJUDGING
As most federations start the prejudging around 10, you’ll be required to be there by 9.
This means that you should get up around 7 to give yourself time to prepare. As you’ll probably be wearing instant tan, I suggest giving the shower a pass. In fact you probably won’t shower from when you put on your first coat on Thursday or Friday night, to after the evening show Saturday night. By all means eat some breakfast, but keep it light. You’ll want full control over your abs in a couple of hours and a stomach full of food is not that easy to flex. A piece of fruit and a glass of juice or coffee will probably suffice. Before you leave go through your checklist to see that you have everything you need. At times like this it wouldn’t hurt to have a second person double check for you.

Victor Martinez pumps up his biceps before hitting the stage.
Photo of Victor Martinez by Irvin Gelb
If you happen to be in one of the heavier weight classes you can watch some of the women’s events and lighter men’s classes from the audience. This probably won’t be an option at the evening show as they tend to be sold out. Likewise, if you’re in an earlier show you can probably watch the heavier divisions from the audience as well.
The prejudging will be conducted by weight class, with the men’s and women’s light or bantamweights coming on first and then progressing upwards. A women’s figure contest will usually be divided into tall and short classes and fit in somewhere between the light and middleweight bodybuilding classes. Procedures vary from federation to federation, so don’t be surprised if the order of judging is different. To help the competitors out, most promoters will have someone organizing the classes and making sure everyone receives enough warning to go backstage and get ready.
Also popular nowadays are guest posers. At the very least you will have a top national competitor as guest poser, but there’s a good chance it will be a top pro such as Jay Cutler, Ronnie Coleman or Gustavo Badell. As these guys will easily be the largest bodybuilders in the venue, most promoters put them on toward the end of the show. It’s bad enough that the light heavyweights or heavyweights have to follow one of these behemoths but it would look ridiculous to have 290 pounds of Jay Cutler come and then have the bantamweights stroll on stage!
PUMPING UP
Once you head backstage, immediately strip down to your posing trunks and start getting ready. The first order of business is to pump up. For those new to the sport, pumping up is the practice of performing a few high-rep sets of different exercises to force blood into the muscles. While a few bodybuilders find that flexing alone is sufficient, most bodybuilders like to use some light weights to get a good pump going before hitting the stage.
The primary advantage to pumping up is that it enlarges the muscles to a certain degree.
NowI’mnottalkinginches here,butit’snoproblemincreasingyourarmfrom17½to18inches.LikewiseagoodlatpumpwillmakeyoufeelreadytotakeonRonnieColeman.
As you might expect, pumping up has a few disadvantages as well. A muscle fully engorged with blood is sometimes harder to control than an unpumped muscle. Also, fully pumped muscles may lose some sharpness and definition because of the extra blood. You also have to consider the process of pumping up and its impact on your energy level. You’ll need all the energy you can manage when posing onstage. It would be pretty big mistake to perform a full workout backstage before you go on.
With regards to which muscles to pump up, the consensus is to pump up your weakest muscles. Years ago the biceps and chest received the most pumping but in most bodybuilders these muscles are overdeveloped to begin with. It makes more sense to try and enlarge your weaker areas to help balance out your physique.

Photo of Mustafa Mohammad by Irvin Gelb
Three muscles you don’t want to pump up are the calves, forearms and abdominals. The calves and forearms won’t pump up that much, and the calves are notorious for cramping, especially onstage when posing. Given your dehydrated state the last thing you want to do is give the calves another reason to cramp up. As for the abdominals, this is not a muscle group you want enlarged. Besides, pumping up the abs makes it much more difficult to flex and control them.
The following muscles are my recommendations for pumping up before hitting the stage. Try to hit as many poses as possible between sets. This helps speed the influx of blood to the muscles as well as loosen you up for the show.

The Shoulders:One of the statements you’ll never hear at a bodybuilding contest is: “His shoulders are too wide.” If light dumbells are supplied backstage, do a few sets of front, side and bent-over raises. Getting a good pump in the shoulders will not only make your shoulders appear larger, it will also bring out the separation between the three deltoid heads. If there are no dumbells around, break out your chest expander set and anchor one handle to the floor by standing on it. From here you can do one-arm front and side raises just the same as if in the gym using a cable machine. To hit the rear shoulders, grab a handle in each hand, bend over
slightly at the waist and pull outwards until your arms are locked out straight. Great rear deltoids are rarely seen at beginner or intermediate-level contests. If you’ve got them, you want to get a good pump in there to show the judges.

The Lats:The V-taper is perhaps the bodybuilder’s trademark. Even in clothes the classic inverted triangle should be evident. To really give the lats a good pump you can do one-arm dumbell rows or barbell rows if a light barbell is available. While there probably won’t be a chin-up bar, an exposed overhead pipe may work. Just make sure it will support your weight before grabbing hold. The last thing you want is to flood out the backstage area! The most common lat-pumping exercise is the towel pull. As the name suggests, you have your partner hold one end of a towel while you pull it toward you.

Chest and Triceps:Dumbell presses are great for these muscles if they’re available. If not, hit the floor and bang out 15 or 20 push-ups. To add variety to the exercise try doing push-ups with your feet or hands elevated. If there are a couple of chairs available (or two benches) you can do dips.

Thighs:As most thigh exercises require a considerable amount of weight, there’s not much you can do backstage. One option is sissy squats. Simply grab a stationary upright, lean slightly backwards, and squat down. You can also do dumbell squats. Don’t go overboard training the legs. As I said earlier, you’ll need most of your energy for the contest.

Biceps:Yourbicepswillprobablygetagoodpumpfromworkingyourlatmuscles.They’ll alsobeheavily stimulated fromallthearmshotsyou’renodoubthitting everycoupleofminutes.Ifyouwanttogetextrabloodinthereyoucanuseyourspringsetagain.Standononehandlewithyourfoot,asbefore,andperformone-armcablecurls.
POST PUMP-UP
Once you’re fully pumped up, have your assistant apply your oil. Make sure it’s applied evenly over your entire body. Don’t put it on too thick, as you’ll be making a mess backstage as well as looking too shiny and reflective onstage. You’ll probably be given a five-minute warning, so use it wisely. Make a few quick checks in the mirror. Is your entire body oiled? Are there any glaring light patches on your body? Is your hair neat and tidy? Is your competitor number pinned to your trunks? This is a must, as the judges won’t call you by name. From now on you’re competitor number such and such and you must have your number memorized.
You’ll look stupid just standing there as the head judge calls out your number three or four times.
One of the first things you’ll notice when you walk out onstage is how bright the lights are. It will take a few minutes before your eyes become fully accustomed to the brightness. Try to avoid staring at the lights. This is not only dangerous for your eyes, but could make you dizzy. If there’s one advantage to such brilliance it’s that you’ll only be able to see the first few rows. It will be far less stressful to see only a couple of dozen people in the audience as opposed to
many hundreds or thousands.
Once you’re standing in line onstage it’s only a matter of following the instructions of the head judge. You’ll first go through the mandatory poses and then the various comparisons will be made. If you find yourself involved in a number of comparisons you can be reasonably confident that you’re in the top three to five. Who knows, you might even be battling for the top spot!
POST-PREJUDGING
Oncetheprejudginghasendedyou’ll wanttospendtherest ofthedayinan appropriatefashion.Thefirstorderofpriorityisreplacingyourlostfluids.ThatbottleofwaterItoldyoutopackearlierwillnowbeworth its weightingold.Don’tmakethemistakeofgulping downthewholebottleallatonce.Thiscouldgiveyoucramps.Sipitslowlyoverthenexthourorso.Theonly exceptionis ifyouare severelydehydratedfrom tryingtomakea weight classusingthesaunaorotherwater-losstechniques.Inthiscasetry consumingthebottleinabout15to20minutes.
Before putting on your clothes either take a quick shower if facilities are available or wipe the excess sweat and oil off your body with an old towel. You’ll want to use an old towel because oil and instant tan stains are virtually impossible to remove. The same goes for your clothes. It makes sense to wear the oldest in your closet. If you don’t have anything that you consider disposable, head to a thrift store and you can no doubt pick up an old pair of sweats for a few bucks.
After you get dressed check with someone to confirm when you have to return for the evening show. As with the prejudging it will probably be an hour before curtain time but check to make sure. Also keep in mind that there will be a much bigger crowd at the evening show and you might have difficulty finding a parking spot.
The next four to six hours are yours to do with as you please. Most competitive bodybuilders go for a quick meal to recharge their energy levels. Nothing major, just a light snack containing a few carbs, maybe a baked potato or some steamed rice. The goal is to alleviate your hunger pangs without giving you a bloated-looking stomach. If there is a guest poser he may give a seminar during the afternoon. By all means attend if you feel up to it. For the sake of $10 to $20 you can listen as one of the sport’s top superstars reveals his training, nutritional and competitive strategies.
If you’re really dragged out I suggest going back to your home or hotel room and taking a nap. As you’ll be dragged out from both the prejudging and lack of sleep the night before, I strongly urge you to set the alarm clock or have a trusted friend call you after an hour or two. Don’t sleep any longer than this or your body could slip into deep sleep and when you wake up you’ll need a couple of hours to fully wake up. The goal is to sleep long enough to recharge your batteries without shutting your body down for the day.
As soon as you wake up, lie back for a few minutes and visualize the morning’s proceedings. How did your posing routine go? Was the audience’s reaction favorable or subdued? Who do you think are your closest competitors? From watching them backstage and onstage you probably know where you stack up bodypart by bodypart. Keep this in mind if
you make it to the posedown.
Giveyourselfatleasttwohourstopreparefortheeveningshow.Beforeyouleaveyoucanusethesamechecklistyouusedinthemorning.Onceyouandyourassistanthavedeterminedthatyou’reready,leaveforthecontestvenue.
THE EVENING SHOW
“This is your night. Look at those abs! Enjoy the attention. Share the camaraderie of yourfellow competitors. You all have a common bond. Revel in fact that this is not something that just anyone can do.”
– Nelson Montana, regularMuscleMag Internationalcontributor

There’s no need to go into detail on the evening show. With the exception of a few minor additions such as one or two appearances by the guest poser and perhaps some sort of demonstration by a local martial arts or gymnastics club, it’s identical to the prejudging. The first three rounds will be the same, and even though most of the placings will have been determined in the morning, you may have to go through comparison call outs again. Once the top three to five competitors in each class have been determined, they’ll be given a minute to “flex off” against one another in the posedown.
Perhaps the most important aspect to the whole evening show is your reaction to your placing. Obviously if you win all I have to say is congratulations and well done. Hold up your winner’s trophy with style and grace, pose for a few photos for the local press and then exit the stage. If you place second or third or don’t even make the top three, accept the results wholeheartedly. Even if you and a majority of the audience felt that you were robbed, don’t make a scene. Don’t stand there with a peculiar look on your face, give the judges the finger, or throw your trophy backstage. Everyone loves a great sportsman and hates a sore loser. The best example I can use to illustrate this was Tom Platz’s reaction to placing third at the 1981 Mr. Olympia. By all accounts Tom was at his all-time best that day. Conversely the winner, Franco Columbu, was woefully deficient in the leg department. Lesser bodybuilders would have stormed off the stage cursing and swearing. But not Tom. True to the gentleman he was, Tom accepted the results with professionalism and congratulated the winner. It was this stellar display of sportsmanship that garnered Tom thousands of new fans and no doubt contributed greatly to his future success in business.
The lesson to be learned here is that the judges are only human and occasionally they make mistakes. One of the best guides for this is the audience’s response to the placings. The occasional boo is to be expected, but if the whole audience erupts in one negative chorus, then chances are the judges missed one. I’ll be the first to admit that in a few cases politics may determine the placings – but very rarely and certainly not as often as is rumored. If you are the victim of such blatant injustice then you have my sympathy. It’s not fair to you (or any other wrongly placed competitor) to go through the rigors of pre-contest training and dieting only to lose because someone else is a friend of the head judge. As I said, the odds of this happening are very slim but if it happens it happens. Jumping up and down and cursing a blue streak at the judges won’t change things. In fact it may ruin your chances the next time you compete,
since at the local and state levels the judging panels usually consist of the same individuals. They have long memories for competitors who insult their ancestry or give them the finger. My advice is to take a page from Tom Platz’s book and accept the results with class. Afterward in private you can vent to your friends and channel that excess negative energy towards your training. Make it so next year you’re in such outstanding shape that the judges have no choice but to award you first place.

Photos of Ronnie Coleman and Jay Cutler by Ralph DeHaan
CHAPTER 63
Psychological Warfare
“Winning comes from the mind far more than it comes from the body, and if you find you are not reaching your goals, then look to your mind for the answer.”
– Aidan Turrell, sports psychologist
Oneofthehighlightsofthesportingworldduringthe1970swaslisteningtothegreat Muhammad Ali before an upcoming fight. With a mastery of the English language that was a combination of Shakespeare and rap, Ali would verbally spar with opponents and convince them of his superiority before he even stepped into the ring. Whether it had any influence on guys like Joe Frazier or Ken Norton, who knows? But no doubt many a lesser opponent had their confidence shaken by Ali’s colorful rhetoric.
While psychological warfare has probably existed as long as competition itself, Ali was
probably the first superstar athlete to refine it to an art form. Also during the 1970s, bodybuilding had its own Ali – the one and only Arnold Schwarzenegger. Arnold is the first to admit that a couple of his contests were won as much with his brain as with his body. The most frequent victim of these psychological tactics was the Cuban-born Sergio Oliva.
Even by today’s Synthol-steroid-growth hormone-induced standards, Sergio Oliva was an awesome sight. From that 28-inch waist to those cannonball-sized deltoids to those larger- than-his-head arms, Oliva took a backseat to no one when it came to pure muscle mass. After his second-place finish to Sergio at the 1969 Mr. Olympia, Arnold realized that he would need more than a great physique to beat Oliva. As the story goes, Arnold suggested to Oliva at the 1970 Mr. World contest that he would need a few extra pounds at the upcoming Mr. Olympia contest. Oliva, who was always a bit insecure in his younger days, took the advice to heart. He came in heavier but softer at the Olympia and lost to a rather confident Arnold.

Arnold was a master of psychological tactics during his bodybuilding career.
Photo of Arnold Schwarzenegger
Two years later Oliva was yet again the victim of Arnold’s “advice.” From both the photos and witness reports, Oliva was in the best shape of his life. Realizing that he was “up against it” Arnold suggested to the judges that they hold the prejudging in another room. What he failed to point out was that the room had brown walls. While his lighter skin stood out, the Cuban-born Oliva blended right in. Whether a different prejudging setting would have made any difference is debated to this day. The bottom line is that Arnold wasn’t prepared to let his physique alone do battle. When the need arose he would use every psychological trick in the book.
Another victim of Arnold’s was Lou Ferrigno in 1975. With the groundbreaking filmPumping Ironbeing shot that year, Arnold invited the entire Ferrigno family to breakfast on the morning of the contest. As the 19-year-old Ferrigno hung on every word, Arnold casually
mentioned how it was a pity that Ferrigno didn’t have another two weeks of preparation to perhaps win the title. But then Arnold added that if Ferrigno had another two weeks so would he, and the outcome would be just the same – another win for Arnold! Poor Lou took the comments seriously and he was never sure of himself afterward.
OfcourseArnoldmayhavewonallthosecontestsregardlessofhispsychologicalgames. WiththepossibleexceptionofOlivain1972,noonehadaphysiquetorivalArnoldduringthe’70s.
With the amount of prize money being offered at today’s contests, pro competitors rarely play tricks on one another backstage like Ken Waller did stealing Mike Katz’s shirt inPumpingIron. As for verbal sparring, most of it takes place in the magazines with such stars as Shawn Ray, Paul Dillet and King Kamali. All of these pros developed reputations for saying what’s on their minds – particularly as it relates to other bodybuilders.
If you decide to engage in a little psychological warfare, keep it light-hearted and simple. Such comments as: “Maybe you should have started dieting two weeks earlier,” or “I thought your arms were bigger than that,” probably won’t get you into trouble. Just don’t make the mistake of making your comments seem serious and personal. With the carb-depleted states some bodybuilders are in these days, there could be fireworks!
If you happen to be on the receiving end of another competitor’s barbs or negative comments, simply let it go in one ear and out the other. You know the old saying about sticks and stones? Well it’s not just for schoolyards. If you’ve dieted properly and prepared a great posing routine, you have nothing to worry about. Bodybuilders who make a habit of insulting and putting down other competitors are usually covering up their own insecurities.
One trick you can try is to keep your opponents guessing as to the shape you’re in. About a month out from the show start wearing a full-length tracksuit when you work out. This will hide your physique from your opponents. The only time they’ll get to take a peek is when you’re oiling up just before you go onstage. The advantage of doing this is that it never allows them time to plan a strategy to challenge you, whereas you’ll have been watching them all along.

Photo of Serge Nubret

CHAPTER 64
Making aLivingThroughBodybuilding
“Agoodtrainerisworthhisweightingold.Don’thiresomeskinnykidstillwetbehind the ears,butrathersomeonewholooksthepartbecauseheorsheactuallylivesthelifestyle.”
–EditorsofMuscleMagInternational,answeringareader’sinquiryabouthowtostartworkingout.
Chaptersixty-fourwilldealwithmakingalivingasaprofessionalbodybuilder.But
even if your genetics aren’t up to par, or if you simply don’t want to become the next Mr. Olympia, you can still make a living through your love of training. Here are some ideas.
PERSONAL TRAINING
Five to 10 years ago the personal-training industry held great promise for bodybuilders, but things have changed, and not for the better I’m afraid. Most gyms 10 years ago allowed independent personal trainers to access their facilities, provided that both trainer and client had memberships or paid a day fee. But a combination of legal liability and greed has changed all that. Because of a few lawsuits, gyms started banning independent trainers from their premises. Even with proper certification and with both parties having insurance, a number of legal cases ended up costing gyms and fitness centers big bucks.
Thenthegymsstartedthinkingprofit.Withtheaveragepersonaltrainermaking$50to$100per hour,it’snotsurprisingthatgymowners wantedinontheaction.So many gyms(notall,butmost)bannedindependenttrainersandhiredtheirown.Theproblemwiththisisthatgyms keepmostofthemoneyandpaytheirtrainersonly$20to$30perhour.Notabadhourlywage,butafarcryfromwhattheyweremakingbefore.Besides,asapersonaltraineryoumightworkonehourand thenwaitanhourforyournextappointment. It’snotlikeyouareworkinganeight-hourshifteachday.Soit’snotsurprisingthatmanyofthebesttrainersgot outofthepersonal-trainingbusiness.Trainers employedbygymsthesedaystendtobeyoungandinexperienced.Ofcourse theclients canbesure thetraineriscertified,andsomeofthese youngtrainers knowtheirstuffandhavetheyouthfulenthusiasmtogoalongwithit.Butyoujustcan’tbeatexperiencewhenitcomestodesigningasafeandeffectiveexerciseprogramandhelping clients reach theirgoals.
If you’re still interested in becoming a personal trainer I strongly recommend you get certified. It’s true that you don’t have to, as long as someone is willing to pay you money for
yourservices.Butbeawarethatvirtuallynogymwilllookatyouifyou’renotcertified–iftheyhired an uncertified traineranda clientgotinjured, theirinsurancewouldnot coverdamages.Likewise,ifyou’regoingtobetrainingclientsonyourownyou’llneedtoobtaininsurance,andguesswhat?Noinsurancecompanywilleven consideryouifyou’renotcertified.
At last count there were nearly 500 certifying agencies in the United States and Canada. As expected, some are considered more worthwhile than others. Their reputation is usually based on the thoroughness of the course itself. Some courses invlove nothing more than sending in
$50 and answering a short quiz. Others are almost as in depth as a college course. While on the pricier side, these will establish you as an expert in the personal-training field. Some of the more credible agencies that grant personal-training certification are:

American CouncilonExercise -ACEAmerican CollegeofSportsMedicine- ACSMCooperInstitute-CI
NationalAcademyofSportsMedicine- NASMNationalStrength&ConditioningAssociation-NSCANationalCouncilonStrengthandFitness - NCSFNational FederationofProfessionalTrainers
Can-Fit-Pro
“Workingoutwitha trainer makesbodybuildingeasier.OnmyownIwouldsimplywanderaroundaimlessly,liftingeachpieceofequipmentonlyonceortwice.Thencomesthemasochisticpart.Thetrainerfulfillstheroleoftimer,cheerleaderandslavedriver.
Remindingmeofsomeofmyoldcollegeprofessors,heisnothappyuntilheseesmecryoutinpainandfail.”
    • Dr.GlenJoshpe,MuscleMagInternationalcontributor,afterasessionwithhispersonaltrainer; a Christmas gift from hisfamily.
YOUR WAY OR THEIR WAY?
“When you work for someone else, obviously they are going to take a percentage. Thiscut is usually 40 percent or more. It’s not that they’re greedy, but that’s the only way the company could be profitable. Their expenses of running a business are higher than yours and the money has to come from somewhere.”
    • JohnPlatero,MuscleMagInternationalcontributor,commentingononeoftheprimarydisadvantagesofworkingasapersonaltrainerforsomeoneelse.

Onceyoubecome certifiedyournextstepisdecidingwhetheryouwanttogoitaloneorwork for a gym.Goingitalone givesyoufreedom, a muchhighersalaryifyoucangettheclientsandtheabilitytoset yourownhours ofwork.Thedownsideisthatyourincomewillneverbeguaranteedandwillchangefromweektoweek.Youmayalsohaveahardtimefinding clients,asmostpeoplelookforatrainerattheirgym.You’llalsoneedtofindatrainingfacilitythatwillallowaccesstoyouandyourclients.Inalargecitythismaybepossible,butinsmall
cities and towns you’re out of luck if the local gym has their own staff and bans independent trainers, as is usually the case. And don’t forget that if you’re working for yourself you’ll need to cover all your expenses including traveling, training, re-certification, supplies and insurance.
If you’re the type of person who prefers stability, working for a gym is probably your best option. Not only will your income be more consistent and regular, you’ll have sales personnel working with you to book clients. The gym will cover all expenses, and, while you won’t get rich making $20 to $30 per hour, it’s a respectable living that allows you to do what you love.
Before moving on I should mention that personal training is one of the most rewarding careers you’ll ever become involved in. You’ll be helping people improve both their physical and mental health, and this will have a profound change in their overall self-confidence. In short, you’ll literally be saving lives. Not many people can honestly say the same about their jobs.
MAIL-ORDER AND INTERNET TRAINING COURSES
When Arnold Schwarzenegger first came to America, one of the first business ventures he got involved in was mail-order training courses. There was nothing fancy about the courses, just good basic training and nutrition information, laid out in small training booklets. With overhead cost kept to a minimum, the courses made Arnold a tidy sum of money. In fact,MuscleMag Internationalwas started from money made from mail-order bodybuilding courses thatMMI’s editor-in-chief and I put out together. That was how we made our living back then, and the magazine was a natural transition.
Most of the top bodybuilders these days offer individualized training programs online, but mail-order courses have pretty much gone the way of the dodo.
BODYBUILDING CAMPS AND CONFERENCES
For some bodybuilders and fitness enthusiasts, reading books and magazine articles is not enough. They want a more personalized, hands-on approach. To meet this demand a number of ingenious promoters have established training centers where individuals can go and do nothing but think, talk and practice bodybuilding and fitness. The fees can range from a few hundred to a few thousand dollars, depending on the length of stay and list of presenters.
Perhaps the greatest benefit of training camps is the degree of individual attention. At some point every bodybuilder tries to follow other people’s training programs and then wonders why he isn’t seeing results. An expert can observe your training and make adjustments depending on your individual body mechanics. He can look at your workouts and your body and see where you might want to make some changes. This kind of thoroughness is not possible through the mail or Internet, or even private phone consultations.
These days the trend is for a promoter to organize the camp and book various experts to hold workshops and perform one-on-one training. In this regard bodybuilding camps have evolved into something more like conferences.
Bodybuilding camps arenotforeveryone.Youhavetopaytravelcostsandregistrationfees,andyoumayhavetotaketimeoffschoolorwork.Still,ifyouhavethetimeandmoney,spendingsometimeinFloridaorCaliforniaworkingoutwithsomeofyourbodybuilding heroesisanexperienceofalifetime.Sowhyisthissectioninthe“makingmoney”chapter
instead of the “spending money” chapter? Because you, my friend, could present one of these camps. If you do it right, you will not only make money, but you’ll get to attend the camp and hang out with your favorite bodybuilders. There is risk with this type of venture, because you’ll have to pay your experts no matter how many attend. Your best bet is to go to some of these yourself, see how they do it, see how they market it, and then go for it.
BEING AN EXPERT
You can also make money being one of the hired experts. If you decide you want to be a presenter you’ll need to send a press package to the promoter. Besides a list of your accomplishments – both academic and previous presentations – you should send along a DVD showing you presenting a seminar. This doesn’t have to be a two-hour documentary.
Something as simple as 10 minutes from a previous presentation is more than adequate to give the promoter an idea of your presenting style and appearance.
The key to being a popular presenter is a combination of knowledge and delivery.
Obviously being a top bodybuilding competitor is an asset, but many of the top presenters in the world have never even won an amateur event much less a pro contest. Once you establish a reputation as someone who knows his stuff and has an engaging delivery style, your problem won’t be trying to land conference dates, but rather trying to fit in all the requests.
WRITING
“WhenArnoldworkswithyouonaprojectheisveryhands-on.Heisn’tonetohirea ghost-writerandletitgoatthat.Hegetsinvolvedandisverydemanding,soitwasalotof work.”
    • BillDobbins,oneofbodybuilding’smostfamouswriters,promotersandphotographers.
Bodybuilding magazineshavealways featured training tips fromthestars,but thetruthisthatmost articles were writtenbythemagazines’ staff. Even articles attributedtocertainproswereinalllikelihoodghostwritten.Thatallchangedinthelate’70sandearly’80sas manyprobodybuildersputdownthebarbellinfavorofthe pen.Infact, Arnold himself wrote forMuscleMagInternationalfor acoupleofyearsinthe’70s. AcoupleofformerMr. Universe winners,RickWayneandMikeMentzer, became as famous for their articlesandbooksas for their competitive accomplishments.Mikeinfluencedmillionswithhis articlesonovertrainingandhigh-intensitytraining,andRick’sarticles,particularlythoseonbodybuildinghistoryand behind-the-scenespolitics, areconsideredclassics.
Many of the top bodybuilding stars over the past 50 years have released training and autobiography books (again either penned by themselves or ghost written). Arnold’sEducation of a BodybuilderandEncyclopedia of Modern Bodybuildinghave sold millions. Likewise Franco Columbu’sComing on Strongis a best seller. Bill Pearl’sKeys to the InnerUniverseis one of the all-time classics.
Besides bodybuilders, such notables as the late Bill Reynolds, Joe Weider, Ellington Darden, George Snyder and Bill Dobbins have authored or co-authored hundreds of books between them. I have also written over 50 books on bodybuilding, some of themNew YorkTimesbestsellers.
SO YOU WANT TO BE A WRITER
Unless you happen to be Mr. Olympia or an established nonfiction writer, you don’t just write a book on bodybuilding (or any other topic for that matter) and get it published. Just like a struggling actor or musician, you have to break into the business.



Arnold stands beside me showing the camera an early issue ofMuscleMag International.
Photo of Arnold Schwarzenegger and Robert Kennedy
Mostaspiringwritersstartbywritingtrainingandnutritionarticlesandsubmittingthemto bodybuildingandfitness magazines.Ashundredsofotherwriterswillbedoingthesame,you havetomakeyourarticlejumpoutattheeditor.Theygethundredsofarticlescalled:“HowtoBuildBigger Arms,”butwhatabout“BicepsBuildingAfteran Injury”or“TheTop-Five BicepsExercisesofAllTime?”Submita few articlestolocal publicationsandWeb sites, too.Allmagazinesaremorelikelytopublishyourworkifyou’vebeenpublishedelsewhere,andthemoretimesthebetter.Mostnewspapershaveahealthandfitness columnthesedays,andtheyoftenacceptarticles from free-lance writers.You mayhaveto deviatefromyourfirst loveofhardcore bodybuildingandmakeitmoreaboutfitness.Don’tgolooking for money at thisstage,either. Your number-onegoalistogetpublishedandbuild a resumé for yourself. Onceyou havea numberofarticlestoyourname,themagazinepublishersmayevencome looking foryou.Youcan alsoapproachbodybuildersandotherfitnessprofessionalsaboutghostwritingforthem.
MAGAZINE PUBLISHING
It’s been well over 30 years since I took a little bit of money made from a mail-order business and sat with my good friend Johnny Fitness at the kitchen table creating the first issue ofMuscleMag International. Since those first few lean yearsMuscleMaghas jumped to and remained at or near the top of the bodybuilding magazines.
Bodybuildingmagazines,ormusclemagsastheyareaffectionatelycalled,aretheunofficial journalsofthebodybuildingworld.Mostarepublishedonamonthlybasisandfeatureamixoftraining, nutrition,supplementandcompetitionarticles.
BesideseducatingmillionsofaspiringMr.Olympiawannabes,themonthlymagazinesplay ahugeroleinpromotingthetopbodybuildingstars.ProandtopamateurbodybuildersknowthatonetrainingarticleinMuscleMagInternationalorFlexcancatapultthemtotheverytopofthebodybuildingworldandhelp their careersenormously.
Besides the star profiles and training articles, bodybuilding magazines also contain advertisements for bodybuilding merchandise. While clothing and equipment accounts for some of the advertising, it’s the full-page glossy ads for food supplements that dominate the pages. As annoying as these ads may be to readers, they are vital to publishers as most of the magazine’s operating revenue is derived from the supplement manufacturers.
ACTING
Although Arnold Schwarzenegger has unquestionably done the most to sell bodybuilding to the masses, it was Steve Reeves who first demonstrated the drawing potential of the bodybuilding physique to Hollywood. In fact, for a couple of years during the 1950s, Steve Reeves was the number-one box-office draw in the world. Until Reeves emerged on the scene, the Olympic pool was where Hollywood producers turned for great-looking physiques (with Johnny Weissmuller and Buster Crabbe being two of the most famous). But with his manly good looks and Greek God-like physique, Reeves was the perfect choice to play Hercules during the 1950s.
“ConsiderthatbodybuildersinVenice are adimeadozen.Ifyouhavedreamsofthesilver
screenandmodeling,getarealitycheck.Don’tgetmewrong.Youcandoit.Dreamsdocometrue.Howeveryouneedtobestrong-willedanddedicated.Alittledashofgenetics helps.”
    • AnitaRamsey,MuscleMagInternationalcontributor,givingherviewsonleapingfrom competitivebodybuilding tostardom.
Duringthe1960ssuchbodybuildersasRegPark,DaveDraperandLarryScottappearedinanumberofmovies–ParkinaseriesofHercules moviesandDraperandScottinanumberof beachmovieswith FrankieAvalonandAnnetteFunicello.
AlthoughPumping Ironis considered Arnold’s first starring role, he actually appeared as Hercules in the rather forgettable 1970 movieHercules in New York. Because of his thick accent his voice was dubbed, and his last name changed to Strong. Not exactly the most promising start for the future governor of California.
StartingwithConantheBarbarianin1982andTerminatorin1984,Arnoldquicklyvaulted tothehead ofHollywood’s A-listofactionheroes,and bytheearly1990shad establishedhimself asthe biggestbox-officedrawintheworld. Notbadforthe19-year-old whosteppedofftheplanein1968withlittleformaleducationandwhospokenoEnglish.
Besides Arnold,Pumping Ironhelped launch the career of another bodybuilder turned actor – Lou Ferrigno. As Lou was getting ready for the 1977 Mr. Olympia, TV producers were casting for a big bodybuilder to play the title role in “The Incredible Hulk.” At 6‘5” and 275 pounds, Lou was the biggest bodybuilder around, and during the late 1970s and early 1980s, he played the avenging green character on TV and in a couple of TV movies. He later appeared in a number of movies, includingHerculesandCage. Lou never enjoyed the phenomenal success of Arnold, but he nevertheless helped lay the groundwork for other bodybuilders to become successful actors.

In 1982 Arnold played the action hero inConan the Barbarian.
Photo of Arnold Schwarzenegger
YOUR FIRST BIG BREAK
“I was in the ‘Beverly Hillbillies’ for an episode where Granny was trying to cure myillness. I was sick with barbell disease or something.”
    • Dave“TheBlondBomber”Draper,bodybuildinglegend,reminiscingabouthisactingdaysinthe1960s.

Asmostactionmoviesrequireaheavyortwo,thereareanumberofsmallactingpartsforbodybuildersavailableinthemovies.Unfortunately,you’llalmostcertainlyneedtobebasedinLosAngelestogetachancetoauditionfortheroles.Beforeyouheadtotheairportwith
visions of stardom in your eyes, please heed these words of advice: Every week sees hundreds of acting hopefuls depart planes at LAX hoping to be the next Arnold. It’s safe to say that during a typical year tens of thousands of aspiring actors and actresses head to Hollywood to break into show business. Most end up with nothing more than a very expensive trip, and return home broke. In your hometown you may be the big fish, but in L.A. you’re just another minnow in a sea of hungry sharks. And what a feeding frenzy it is. For every small movie role there are hundreds if not thousands of actors seeking the role. And you can be sure that most of them have a physique at least as good as yours.
Virtually every bodybuilder who made it in the movies had achieved a high level of bodybuilding success. From Steve Reeves and Reg Park to Arnold and Lou Ferrigno, all had won the Mr. America or Mr. Universe. In fact it was their bodybuilding accomplishments that first brought them to the attention of TV and movie producers. I don’t mean to discourage you, but it’s virtually impossible for an unknown to walk off a plane and right onto a movie or TV set.
Ifyoustillhaveyoursightssetonthesilverscreenmyfirstsuggestionistostaywhereyouareandtrytobreakintothebusinessinyourownregion.Unlessyouliveinasmalltown,most citieshavedramaclubsand theatergroups.Not onlywilltherebefar less competition,butyou’llgetatastefortheactingprofession.ItmayseemglamoroustowalktheredcarpetattheAcademyAwards,butwhatyoudon’tseeunderalltheflashbulbsandglitzarethe18-hourdaysinallformsofweathermost foul,stayingincharacterforhour upon hourasyoushootthesamesceneagainandagain, onlytofindoutthatyou havetocomeback andtry again tomorrow.Ifyoucan’thandleafewdaysofrehearsalforalocalplay,howdoyouthinkyou’ll manageonamoviesetforsixmonths?ManypeoplestartoutfantasizingaboutbeingaTVormoviestar,butwhentheyactuallygetinvolvedintheindustry theyrealizeit’snotatallwhattheyreallyhadinmind.Besides,evenexperienceonalocallevelwillbeworthsomethingwhen you’re looking foryourfirst actinggigs.
OWNING A GYM
Many of the most popular bodybuilding gyms were started by former bodybuilders. Two of the most famous, Gold’s and World Gym, were founded by Joe Gold. While he never won the Mr. Universe, Joe was one of the original Muscle Beach gang in the 1940s and 1950s, and at one time was part of Mae West’s entourage.
If you’re like most serious bodybuilders, the idea of owning and operating your own gym will probably cross your mind. It could be that the one or two gyms in your town are crowded and you see potential for another. Or maybe you feel there is a whole untapped market of bodybuilders that are not being catered to by existing gyms. Whatever the reason, the business bug has bitten you and you want to own your own establishment. In the following section I’ll look at the two primary types of gyms and what’s involved in owning and operating one.
“BodybuilderscouldneverrepaywhattheyoweJoeGold.Withouthisingenuity,weight trainingwouldremainalittle-knownpastimeinsteadofthewidespreadpassionitistoday.Joe’sgymshavehelpedliftbodybuildingfromobscuritytoworldwideacceptance.”
    • Loren Franck,MuscleMagInternationalcontributor
Franchise and Private Gyms
Thelargestandmostfamiliargymsinbodybuildingarefranchisegyms.Franchisegymsare partofachain,justlikeMcDonald’s,7-Eleven,oranyotherfranchise.Whenyougointooneoftheseestablishmentsyouknowexactlywhatyou’regetting,sinceallofthemmustmeetthesamestandardssetbytheheadoffice. Such names as Gold’s, World,and Powerhousehavebecome cementedinthemindsofbodybuilderstheworldover.Franchise gyms are largeandoutfittedwithmultiplelinesofweight trainingandcardioequipment.
Like all gyms, franchise gyms owe much of their existence to Joe Gold, who started the original Gold’s Gym in 1965 in Venice Beach, California. With Joe’s gift for manufacturing training equipment, it wasn’t long before Gold’s Gym was the place to train. During the late ’60s and ’70s the top bodybuilding stars trained there as they prepared for the top titles. If you strolled into Gold’s during the early 1970s you’d see Arnold and Franco Columbu in one corner pumping away on their chests, while in another corner, Robby Robinson would be inflating his enormous biceps like two balloons. A quick glance around would see such other ’70s superstars as Mike Katz, Ken Waller, Bill Grant, Frank Zane and Ed Corney.
Aftersellingthegymintheearly’70sandtakingabreakfrombodybuilding,Joedecidedtoget backintothebusiness.However,sincehis name wasnowa trademark,heopeneduphisnewgymwiththename WorldGym.Withthefitnessboomofthe1980sbothGold’sandWorld decidedtolicenseouttheir namesacrossNorth America.Soonothergyms didthesame,andtheeraoffranchise gymshadarrived.
Private gyms arejustthat– privatelyownedbyoneortwo individuals. Thereisno headofficeandallexpenses are incurredbytheowners.Private gymstendtobesmallerthanfranchisegymsandmorespecializedwithregardstotheirclientele(i.e.hardcorebodybuilding,womenonly,healthspa).Whiletheymightnot have thesame amountofequipment asthelargerfranchisegyms,theydoofferpersonalservicethatthelargerfacilitiescan’tmatch.Youcanbejusta number atthebiggyms,andmanyofthebiggergymsseemtocaremoreaboutsigningmembersthanservicingthememberstheyalreadyhave.
GETTING STARTED
Ifyou’relookingforachallengeinyourlife,startingagymwilldefinitelyfitthebill.Witha combinationofhardwork,longhoursandluckyoucanmakeacomfortableliving.Ontheother hand,ifyoudon’tmanageyourmoneywell,trytotaketoomuchtimeoff,trustyourbusinesstootherpeopleorsimplydon’tmanageit well,youmayend upspendingmany yearspayingoffyourdebtsafteryour businessshutsitsdoors.
The first decision you’ll have to make is whether to go the franchise or private route. The advantage of the franchise gym is that from day one you’ll have instant name recognition. As soon as you open a World, Gold’s, Powerhouse or other franchise you’ll immediately attract a large clientele strictly on the name alone. In addition, most people will know exactly what they’re going to get before they even enter your gym. You’ll get new members and take members from competing gyms. You’ll also get a lot of support and advice from the franchise head office. This only makes sense, as they have a vested interest in your business as well.
Ofcoursethisclosecontactwithheadofficecanworkbothways.Youwillneedtohaveallyouri’sdottedandt’scrossedbeforeyouapproachafranchiseheadoffice.Beforetheygrantyoua licensetousetheir name they’ll wanttoseeabusinessplan.Anddoyoublamethem?Whowantstolend their nametoabusinessventure thatmaybebankruptinsixmonths?Inyour businessplan you’llneedtooutlinesuchthingsas location,start-upcosts,whetheryou’llrentabuildingorbuildfromthegroundup,thenumberofpotentialmembersyouhopetoattractandhow youplantodoit, maintenancecosts,stafftraining, salarycosts,aswellas growth potential.Onlyafterassessingthefeasibilityofyour business proposalwillamajorgymchaingrantyoutherightstousetheirnameonyourgym.
If you decide to go it alone, the previous considerations still apply, but even then not all of the decision-making will be yours. Instead of bringing your business plan to a franchise head office you go to a bank or other financial institution. Chances are you’ll have to go to at least a few before hearing a yes. If the bank does decide to grant you a loan, you’ve cleared your first hurdle. You now have to implement your business plan. The facility will need to be renovated or built and the equipment bought or leased and delivered. If you can, arrange for a grand opening featuring a top bodybuilder – even if just for an hour or two. Nothing will attract potential new members like a pro bodybuilder.
Thefirst few monthswillbehectic. Keeptheoperationsimpleandhireminimalstaff. Butmakesureyourtrainingstaffareallcertified.Youdon’twantalawsuitbecausesomeidiotputa 70-year-old newbieunder thesquatrack.
“ShortlyafterIsoldmyPacificAvenuegym,Arnoldand Francobeggedmetoopenanothergym.‘I’llsupportyou,’theysaid.Andtheydid.ArnoldputWorldGymonthemap.IgivealotofcredittoArnoldandFranco.”
    • JoeGold,founderofboththeGold’sandWorldGymfranchises
I’ll be honest. You’ll need to put in long hours at the beginning to get your gym up and running, and that beginning may last two or three years. But with a little luck and perseverance, you’ll slowly build up a client base and start turning a profit. And who knows? Maybe down the road someone will approach you and want to use your name on his gym.
Congratulations! You’ve just started a franchise!

Joe Gold laid the groundwork for two of the most famous franchise gyms: Gold’s and World
Gym.
Photos of Joe Gold
CHAPTER 65
TurnthatWinningBodyintoCash
“In addition to having his image portrayed on the covers of over 50 romance novels, Frank has appeared five times in skits on ‘Late Night With Conan O’Brien,’ as well as being a regular on the ‘Howard Stern’ radio and television shows.”
–RonHarris, regularMuscleMagInternationalcontributor, commenting onthesuccessoftopbodybuildingmodel,FrankSepe.
Whenthefirstbodybuildingcontestswereheldbackinthe1940sthetopprizes
consisted of a trophy, a medal and perhaps a few tins of protein powder. But as the saying goes: Times, they are a-changin’. Today’s bodybuilders can look forward to making a decent living from the sport, provided they see themselves as a product to be marketed and sold. It’s no use to win a big title and sit back waiting for someone like me to come knocking on your door. Every year sees a whole new crop of title winners and it’s a very competitive world out there. Time after time the sport has witnessed the “next Arnold” go crashing down in flames because the individual failed to seize the moment and capitalize on the opportunity. Ask yourself: Wouldn’t you rather be making a living from the sport you love than from doing whatever it is you’re doing right now? Thought so!
The key to complete bodybuilding success (as opposed to simply winning a few titles) is to get out of the gym and expend just as much energy marketing yourself as you would doing that all-out set of squats or deadlifts. Earlier in the book I talked about setting long-term and short-term goals for building your physique. Now you must do the same with any business venture you would like to pursue.

Prize money is a definite reward for so much hard work, but making a living as a pro is a challenge.
Photo of Dexter Jackson by Irvin Gelb
As soon as Arnold established himself as the sport’s top bodybuilder he began working on the business side of things. First he set up a mail-order business to sell his training programs. Next he started taking business courses. He also began taking acting classes. He began writing forMuscleMag International. Finally he learned as much as he could about real estate and began investing. In short, Arnold didn’t sit on his squat-built ass and wait for things to magically happen. He took the bull by the horns and went after it.
Now, I’m by no means suggesting that you’ll end up winning seven Mr. Olympia titles, be Hollywood’s top box-office draw and get elected governor. But there’s no reason why you can’t convert that great physique of yours into hard cash with a little bit of ingenuity and drive. Virtually all the top pro and amateur bodybuilders have business sidelines these days. In fact most make far more money from these other businesses than from prize money.
Thefollowingaresomeoftheprimaryareasinwhicharesourcefulbodybuildercanmakemoney.Somewillyield direct incomewhileotherscanbeusedtoincreaseyourmarketingpotential.Ifyouplanonmakingalivingfromthesportsomeday,thissectionisamustread.
“Unlessyou’rewinningtheMr.Olympiayouprobablycan’taffordthelifestyleofaprobodybuilder.That’sthereality.”
– 1980s pro, Mike Christian, commenting on the realities of being a pro bodybuilder.
PRIZE MONEY
“Turning pro is such a long shot. It all boils down to why you work out in the first place.
If you’re in bodybuilding only for fame and money, you’re grasping for the wrong stars. Ifyou’re more interested in living a good, healthy lifestyle with balance among family, career and training, your odds of success are infinitely better.”
– Anita Ramsey,MuscleMag Internationalcontributor, commenting on what it sometimes takes to make it to the pro level in bodybuilding.

Despitethename,prizemoneyisoneoftheleast lucrativesourcesofincomeinbodybuilding.WhilethewinneroftheMr.OlympiaorArnoldClassicmayreceiveupwardsof
$150,000, the money for the remaining placings diminishes rapidly. With only six to eight pro contests each year, a bodybuilder would have to win a couple or place high in many to bring in what could be called real money. The future might see the prize money for bodybuilding contests increasing, but the truth is that prize money comes from sponsorship. Until Nike, Adidas or some other multinational conglomerate takes on bodybuilding, making a living as a pro will be a challenge. As it stands now there are easier ways to make money from bodybuilding. Read on.
GUEST POSING
Back in the old days the top bodybuilders were lucky to get a trophy and some protein powder for their wins. Then pro bodybuilding began. But while being professional means you make money, many pros don’t even make enough from competition to pay for their supplements each year.
Modern bodybuilders can thank Arnold Schwarzenegger and Franco Columbu for the income they can make from guest posing. Up until Arnold and Franco came on the scene, guest posing was more of a sideline. But Arnold and Franco saw the potential income guest posing could generate and turned it into the lucrative endeavor it is today. Most pro bodybuilders now make far more money from guest posing than from competing.
Guest posing has changed the fitness strategy of bodybuilders. Instead of the old practice of bulking up by 30 or 40 pounds in the off-season, most bodybuilders now try to stay within 15 or 20 pounds of their competitive weight. If a promoter pays a pro a couple of thousand to guest pose at his contest, the last thing he wants is for the Pillsbury Doughboy to show up – the audience wants to see their favorite stars bearing some resemblance to their magazine photos. If their favorite pro weighs 250 pounds for a contest, they won’t be too happy when a 300-pound blimp lumbers onto the stage. Having said this, a few pro bodybuilders guest pose looking more like sumo wrestlers than competitive bodybuilders. However, these guys are at the top of their game and get away with it.
For those future guest posers reading, I have a few suggestions to offer:
First of all, don’t allow your weight to drift more than 15 to 20 pounds above your contest weight. If you’re on the tall side you may be able to stretch this to 30 pounds, but there is no reason to look like the “before” picture in a weight-loss contest. Keep in mind that the bodybuilding fraternity is a close-knit one. All it takes is one or two fat appearances and your guest-posing career will dry up faster than spit in the desert.
Second, always be on time. Bodybuilding contests, especially evening shows, run on tight
schedules. The whole evening can be thrown off if you stroll in late. Besides, showing up early gives you a chance to interact with fans and perhaps sell some merchandise. And let’s not forget the extra points you’re adding to your reputation. News travels fast and promoters quickly hear whether certain guest posers are professional or cause headaches.
SEMINARS
As the two often go hand in hand, it only makes sense to follow the section on guest posing with the topic of seminars. Most bodybuilders who guest pose at a contest also do a seminar. The usual time is Saturday between the prejudging and evening show, but some bodybuilders hold two or three sessions on Friday night, Saturday afternoon and even Sunday. The typical seminar is broken down into three sections: training, nutrition and supplementation, and competition. If you get a chance to attend one of these sessions, go! As great as books and magazines are, they’re nothing like having a top pro (or top amateur, for that matter) talking to you in person. Virtually all are walking libraries of knowledge, and instead of spending weeks or months looking for the answer to a particular problem, you may get the answer with just one well-directed question. Don’t be afraid to take notes, either.
Topics that seem irrelevant now may become crucial in a year or two. For example, if you’re a beginner your primary focus should be building muscle mass, not pre-contest dieting. But this time next year you may decide to enter your first contest, and in that case the pro’s pre-contest advice will be invaluable.
For those readers who do decide to conduct seminars there are two primary areas that you’ll need to become adept in. The first is knowledge. The second is delivering the knowledge. Just the fact that you’ve reached this level in bodybuilding and have been asked to conduct a seminar indicates that you know your stuff, but knowing something and being able to pass that knowledge on to other people are two different skills. Some of the most highly educated people in the world haven’t got a clue about teaching. I need only point you in the direction of the nearest university or college to confirm this. Conversely, there are those who have a true gift for passing along what information they do possess.
So what does all this have to do with conducting a bodybuilding seminar? This: You’ll be getting in front of dozens, if not hundreds, of enthusiastic bodybuilders who will be hanging on your every word. Do you have any experience in public speaking? If not you’re going to have a tough couple of hours. Not only will you stress yourself out, but you’ll also sadly disappoint a lot of potential fans.
“I’mgoneatleast20weekendsoutoftheyear.ThebusiesttimeisthemaincontestseasonfromMarchtoJuly,whenI’mbookedeveryweekend.”
–JayCutler,Mr.Olympiawinner,commentingonhishecticseminarandposingschedule.Unlessyou’reoneofthosenaturallygiftedindividualswhothrivesonpublicattention,
you’re probably going to be nervous speaking in front of a large group of people. If so, my first suggestion is to enroll in a public-speaking course. These range from the Toastmaster program to once-a-week community college courses to full-fledged business courses offered by such prestigious organizations as Dale Carnegie. At the very least, pick up a good book on public speaking. If you’re in high school or college or university, jump at every opportunity to
get up in front of an audience. Yes the first couple of sessions will probably be nerve racking. But like most things you’ll get better and become more relaxed with time.

Many bodybuilders, like Jay Cutler, will guest pose and do a seminar at a contest.
Photo of Jay Cutler by Garry Bartlett
Perhaps the most important aspect of good public speaking is learning to relax. Remaining calm often takes care of many of the other facets of public communication. If you get nervous and uptight at the mere sight of a microphone it’s going to have a profound effect on what you say and how you say it.

Signed photographs are a great way to promote yourself.
Photo of Lee Priest by Rich Baker
Good public speaking also depends on the speed at which you talk. Don’t race along trying to fit as many words as possible into one sentence. Try to speak slowly and deliberately.
If your day-to-day speaking involves frequent use of words of the four-letter variety, I suggest you start cleaning it up right now. Coarse and vulgar language may be fine with your friends but it’s a no-no in public. Besides, you want to appear professional and intelligent, not like some piece of gutter trash.
Another suggestion is to record yourself at some point just to see how you sound. Don’t be shocked the first time you play it back. Most people don’t realize how they sound to others. Once you get over the initial “do I really sound like that?” shock, replay the recording a couple of times and analyze it. Pay particular attention to how fast you’re speaking and how you pronounce each letter. If you have a sharp dialect you may want to consider modifying it. It’s not that accents and dialects are wrong, but what you’re saying should be clear and understandable. Arnold Schwarzenegger and Lou Ferrigno spent years working on speech – Arnold because of his thick Austrian accent and Lou because of a hearing loss suffered in childhood. Both ended up among the sport’s best public speakers.
You must also be conscious of how many “uhs” and “ahs” you work into your speech. Try not to string sentences along with such idiosyncratic grunts. Finish one sentence and then start the next. Don’t pause in between with an “uh” or “ah.”
Afinalmistakemanypeoplemakewhenfirstlearningtospeakinpublicistryingtouseas manybig,unfamiliarwordsaspossible.Trustme.Tryingtoimitateathesauruswillnotmakeyoulookmoreintelligent –justfoolish.
PHOTOS
Virtually all the new bodybuilding stars have photos for sale including Ronnie Coleman, Jay Cutler, Gustavo Badell, Mustafa Mohammad, Markus Ruhl and Toney Freeman. But it’s not just the new generation’s photos that sell. Classic shots of Schwarzenegger, Zane, Oliva, Ferrigno, Columbu, Park and Reeves also do brisk business. Besides showing the various poses, these photos serve as inspiration. In fact, you might have some inspirational bodybuilding photos on your wall right now! These photos may be color or black and white and usually sell for $10 to $20. In many cases you’ll get a discount if your order them in sets.
When your physique starts winning top amateur contests, get a series of photos done while you’re in contest shape. Take them with you to seminars and posing exhibitions to sell (autographed, of course). They’ll not only please your fans but they’ll also improve your marketability. There’s no such thing as overexposure in bodybuilding.
DVDs
“You have to know your competition, so do some research. Setting a price is always abalancing act of maximizing your profits while not overwhelming the consumer. This is a good time to step back and objectively evaluate the chances of success for your new product.”
– Don Mochrie,MuscleMag Internationalcontributor
Older bodybuilders remember the filmstrips of the top bodybuilding stars of the ’50s and ’60s that were available through ads in the various muscle magazines. With the introduction of VHS and DVD video technology there has been an explosion in the number of such products.
There are generally three categories of bodybuilding videos available. The first consists of posing videos, featuring bodybuilding stars both past and present posing at exotic locations around the world. Besides serving as a source of inspiration, such videos are great educational tools when it comes time to putting together your posing routine.
ThesecondisDVDsofthemajorcontests.EveryyeartheArnoldClassic,Mr.Olympia,IronMan,andthevariousGrandPrixeventsarerecordedbyprofessionalfilmographersandmadeavailableonVHStapesandDVDstothegeneralpublic.AdoubleDVDnormallycostsaround$39.99.
The third category is training videos released by the individual bodybuilding superstars. Most are shot in commercial gyms and follow the stars as they go through a workout for each bodypart. Although such videos were available in the 1980s, it was six-time Mr. Olympia Dorian Yates who really established such products with hisBlood and Gutsvideo released in the 1990s. While previous videos had been more fluff than anything, Yates got down and dirty and showed viewers just how hard pro bodybuilders really train. He used real workout poundage, and that was real sweat dripping off his forehead.Blood and Gutsset the standard for training videos, and virtually every top bodybuilding star now has a series of similarly styled videos. You can see Ronnie Coleman blasting those enormous arms of his and Jay Cutler hammering his tree-trunk-sized thighs.
If you start winning top amateur titles, you should seriously consider making your own training DVDs. Start with a shorter full-body training DVD and if the sales are decent, you can expand to include DVDs for individual bodyparts. Don’t cut corners on the production costs, either. Having a buddy chase you around with a $300 video camcorder won’t come close to the quality of a professional filmographer with thousands of dollars in lighting and video equipment. You want to establish a reputation for professionalism, and if someone pays once for an unprofessional product, you can bet he won’t be paying twice.

SUPPLEMENT ENDORSING
By far the most lucrative form of financial reward for bodybuilders is endorsing food supplements. Every year the top supplement lines such as MuscleTech, Twin Lab EAS, Pro Lab and Weider battle it out for a piece of the billion-dollar supplement pie. A flip through a recent copy of any one of the major bodybuilding magazines and you’ll see just how competitive this industry is. Those full-color, multi-page ads that you see cost thousands of dollars per page. While perhaps interruptive to readers, the ads are vital to the survival of the magazines.
Given the competition in this industry it’s not surprising that virtually all the supplement companies hire top bodybuilders to promote and endorse their products. Super bodybuilding promoter and publisher Joe Weider was the first to recognize the potential of this arrangement back in the 1950s and 1960s. Weider protein powder ads with such top stars as Larry Scott, Dave Draper, or Arnold surrounded by a bevy of beach babes have become classics. They also helped Weider become by far the biggest name in the supplement industry, a position that went unchallenged until the mid 1990s, when such newcomers as EAS, Twin Lab and MuscleTech came on the scene.
Weider responded to the new competition by putting many of the top pro bodybuilders under contract. This meant they could endorse only his products, no matter how much money the other companies offered. Initially this worked well, as Weider had the deepest pockets and the top stars naturally went to him. But once the other companies started building their bank accounts they immediately started offering the next generation of bodybuilders similar-sized deals. It wasn’t long before some of the established pros switched camps when their contracts with Weider expired. It’s reached the point now that the Weider line of supplements is just another player on the scene. Most bodybuilders under the age of 30 or 40 have no idea of the monopoly that Weider had before the arrival of the new guns.

Advertisements from supplement companies are crucial to the financial survival of bodybuilding magazines.
Photo by Rich Baker
While many readers no doubt hope to be in the enviable position of signing a supplement contract with one of the major supplement companies, I’ll be the first to admit that it’s a tough road to travel. Supplement companies won’t even look at you until you reach the upper echelons of the pro bodybuilding ranks. You might not need to win the Mr. Olympia or Arnold Classic, but you must consistently place in the top 10, and you must be very popular with the fans.
You also need to have “the right look.” This is hard to define, but essentially means that you have good facial features to match your phenomenal physique. The only goal of putting you on supplement labels or featuring you in the ads is to increase sales. Every year supplement companies spend millions of dollars on marketing research, trying to determine what approach has the greatest impact on sales. If they don’t feel that you have the “look,” then there’s not much you can do to change their opinions.
The classic example occurred with Joe Weider back in the late 1960s. At the time Sergio Oliva was the number-one bodybuilder in the world, but despite his success on the posing platform he just didn’t sell products. Whether it was his Cuban birth, his shy presence around fans, or his African ancestry (remember this was the 1960s, when African Americans still fought to go to school with whites). Who knows? But the bottom line for Weider was that having Sergio endorse supplements wasn’t paying off. Then along came the Austrian-born Schwarzenegger. He possessed an equal body, was white and had a charisma that to this day has been unmatched. It’s easy to see why Weider immediately started promoting Arnold. He brought Arnold to America, helped him set up his mail-order business, and began featuring him in his magazines. The rest, as they say, is history. Arnold’s close association with Weider greatly benefited both: Arnold got paid to support a lifestyle which allowed him to win a then- record six straight Mr. Olympia titles, and sales of Weider’s supplements went through the roof.
CLOTHING
It was only a matter of time before bodybuilders joined the fashion set. Tattered, worn-out T-shirts have been replaced by the latest in workout fashions. Besides, bodybuilders need their own clothing lines. Most clothes are built for either big fat people or small lean people. It’s hard to get clothes that will fit big broad shoulders and lats and a lean waist. Many bodybuilders have turned their talents to endorsing workout clothing lines and a few, such as Gary Strydom and Mike Christian, have created their own clothing lines.
Normally you would get into the clothing business as a product endorser. This is similar to being taken on by a supplement company. First you need to establish yourself as a top-ranked competitor and win or place high in a few contests. Since you’ll be endorsing clothes you’ll need that certain “look.” How can you expect customers to buy the clothes if you don’t look good in them?
The other option for getting involved with the clothing business is to create your own.
Thisisnotassimpleasitseems.Youcan’tjustslapafewpiecesofmaterialtogetherandcallita workoutsuit (althoughwithsomeoftheitemsthatpassforfashionthesedaysI sometimes wonder).The clothesmustbebothstylishandfunctional.Thematerialshouldkeepyou cooland beabletoendurerepeated stretchingandchaffing.Itshouldalsobecapableofsurvivingheavydosesofhumansweat.Onceyouhavethematerialpickedoutyou’llneedtodesigntheclothes(orhavesomeoneelsedesignthem),manufacturethemandfindadistributortomarketthemtovarious retailstores.Oh,andone otherthing,theprice mustbecompetitivewiththeworkoutclothesofferedbydepartmentandsportsspecialtystores.Getting intotheclothingindustryisnota pieceofcake. Butifyoumakeasuccessofit,thefinancial rewards canbehuge.
CHAPTER 66
Contest Promotion
“The fact is, the purpose of promoting a competition is to make money. The risks are huge with questionable rewards.”
–GarryBartlett,MuscleMagInternationalcorrespondent,onJoeSpinelloandthereturnoftheMontrealProClassic.
Likeanybusinessventure,contestpromotionistoughandtherearefinancialrisks
involved. The following is by no means an all-encompassing guide to contest promoting. Instead I’ll touch on the main points that will need to be addressed if you want to ensure that your show is both financially successful and enjoyable for both the audience and competitors.
AFFILIATION
Before you decide to get into the contest-promoting business, you’ll need to first become affiliated with one of the bodybuilding federations. Although the IFBB (International Federation of Bodybuilders) is the largest, there are others, so check out what’s available in your region.
Once you have your affiliation with a certain federation, the next step is to see if there’s an opportunity available to run a contest in your area. If the given federation is already running a contest in your area, the odds are good to excellent that the parent federation will let that promoter keep managing it. You don’t fix a wheel that’s not broke.
However, if the previous promoter decides to retire or is asked to step aside, then the door is now open for you to become involved. But there’s a good chance that you won’t be the only interested party; other budding entrepreneurs might also jump at the chance. This means that you’ll have to bid on the rights to hold the show. And just like most business tenders, the lowest bidder normally wins (although higher bidders with better overall presentation packages occasionally get the nod, and you will certainly be given the upper hand if you have previous experience hosting events of this nature).

Gustavo Badell shows his muscles before the 2007 Mr. Olympia contest.
Photo Gustavo Badell by Irvin Gelb
GET SOME BACKGROUND
If you are lucky enough to be successful in your bid to hold the contest, the fun begins. You now have a year or two to prepare. The job can be done is less time, but if you want your first contest to be successful you’ll want to give yourself plenty of time to work out the bugs – and I assure you there’ll be plenty.
One of the first things you should do is contact previous promoters or promoters from other (similar) regions. If contest promotion has not left a sour taste in their mouths, and assuming they’re the friendly types, they should be happy to help you out. Of course if you find out that they lost money three years in a row you may want to rethink the whole venture. In fact it wouldn’t hurt to scope this out before you even start bidding on contest rights.
Besides the financial dirt, previous promoters can also give you a list of people you’ll need to help run the contest. For the sake of an hour or two on the phone, you can make contact with a few people who will make your life a whole lot easier. Also, people who have been involved before can let you in on all the little issues that usually crop up that you couldn’t possibly know about yet. They can also get you some names of reliable people to work with.
Once you’re armed with a decent plan of attack it’s simply a case of executing it.
GETTING THE VENUE READY
One of the first and most important tasks is arranging the contest venue. For a smaller local contest you can probably get by with a high school gym, but as you rise up the competitive ladder, the audience and competitors expect better facilities. Most cities and large towns have arts centers and theatres that make ideal contest venues, but you don’t just phone up a week before. Most will be booked months if not years in advance – especially on Friday and Saturday nights. And as expected the more posh and ritzier the facility the higher the cost.
You’ll need to factor this into your operating expenses.
Once you have the venue booked your next step is hiring a lighting contractor. It’s true that most high schools and arts theaters have their own lighting, but odds are it won’t be suitable for a bodybuilding contest. A good lighting contractor will have his own lights and the expertise to go along with them. Lighting contractors can cost from a few hundred to many thousands of dollars, and as with venues, should be booked months or even years in advance. You should also arrange to have the contractor set up the night before if possible and test out the lights using real people. I’ve attended contests where the promoters and lighting contractors didn’t test the lights until an hour before prejudging. In many cases they had to stop the contest because some spots on the stage were better lit than others.

The contest venue is critical for the success of the contest itself – think size, lighting and sound.
Photo by Irvin Gelb
Besides lighting you’ll need a sound person to look after the music for the competitors’ posing routines plus the posedown. Once again the venue may have its own stereo system, but if there’s any doubt as to the quality of the in-house sound system, hire a contractor. As with lighting, see if the person can set up and check things out the night before so any potential issues and acoustics can be ironed out.
MARKETING
With the venue, lighting and sound taken care of, the next step is promotion. The greatest show in the world is useless if people don’t attend because they didn’t know about it. For a bodybuilding contest it’s not just the audience that you’re trying to entice either. What’s a bodybuilding contest without bodybuilders? In fact, the more bodybuilders you attract to compete in your show the larger the audience turnout, since each competitor is bound to bring a dozen or more friends and relatives.
Ifyouleavetheadvertisinguntiltoolateyou’lldoomyourshowtomediocrityatbest,butmorelikelytotalfailurerightfromthestart.Theaveragecompetitivebodybuilderneedsatleast threemonthstodietandprepareforacontest.Ifyoudon’tgivepotentialcompetitorsenoughtimetobothdecidetocompeteand thenprepare for competition, mostwillsimplyskipyourshow.Letallthegymsinthecontestareaknowaboutyourshowatleastfourtosixmonthsinadvance.Besidesthegymsitwouldn’thurt tosendadvertising flyerstohighschoolsandfood supplementstoreseither.Teenagebodybuildingisgrowingbyleapsandboundsandvirtuallyeverybodybuildergoesintoasupplementstoreatsomepoint.Youshouldalsosendabriefdescriptionofyourcontesttothemajorbodybuildingmagazinessotheycanpostitintheir “UpcomingEvents” section.Andrememberthatmagazines planthesesectionsthreeto fourmonthsbeforethemagazinecomesout,sothisshouldbedonefirstandoften.
One great source of advertising is the local media such as newspapers and TV. Newspapers are always looking for something different, and bodybuilding can fit that bill. If you have a contact at the local paper, try to convince him or her to write a story on bodybuilding featuring a couple of the contestants. You’ll get free advertising and they’ll get a catchy story about local personalities. If you can’t get a story, at least buy some advertising space – preferably in the sports section – and run an ad. Besides, the way most papers work (especially smaller papers) is that they’ll do a story if you run an ad.
If you have the cash, a brief mention on the radio wouldn’t hurt either. Radio ads are much cheaper than TV and you’ll be sure that you’re reaching a wide audience. If money is tight, limit the ad to whatever radio station in your area caters to the 15-to 30-year-old age bracket. The bulk of your competitors will be coming from this age group and it won’t make sense to advertise on an oldies radio station.
If you really have deep pockets then you can do up a catchy TV ad. Of course this will set you back thousands of dollars. If a full-blown TV ad is out of your reach, most local cable companies have community channels offering scroll news that features upcoming events.
Given the prevalence of remote-controlitis in our society, odds are good to excellent that potential competitors and audience members will see your ad.
OTHER PEOPLE YOU’LL NEED
Anotherimportanttaskistobookanemcee.RadioorTVpersonalitiesmakegreatemcees, as they’reusuallypersonableandknowhowtokeepanaudienceentertained.Besides,mostintheaudiencewillknowthemandtreatthemlikealocalcelebrity(whichinawaytheyare).One pieceofadviceistoavoid hiring some wisecracking comedian. Chances aregoodthat hewillusethestageasaplatformtotryouthislatestrepertoireofanti-bodybuildingjokes.Thelast
thing you want is someone belittling the sport. It’s taken bodybuilding decades to achieve a decent level of credibility and such idiots don’t further our cause. No matter how popular a radio or TV personality might be, ditch them if you think they’ll treat our sport with disrespect. In fact, you should build right into their contract a clause that they may not demean the sport or competitors in any way.
Anotherindividual you’llneedtoconsiderisaguestposer. Anaveragecontestcanbequicklyturnedintoaonce-in-a-lifetimeeventifyouhaveatopMr.Olympia-levelproturnup.OncelocalbodybuildersknowthatsomeoneofthecaliberofJayCutler,RonnieColemanorDexterJacksonwillbeinattendance,yourproblemwon’tbeunsoldseats,butscalpers!
Mostpros charge between$3,000and$5,000for anappearance,butsomeonelikeRonnieColemanorJay Cutler couldsetyouback$10,000ormore.Besidestheappearance fees,virtually every prowillwant traveling,foodandaccommodation expenses included aswell.Onthesurfacethismaysoundlikea lotofmoney,butyou’ll easilyrecoupthis expense fromthenumberofextraseatsyou’ll sellifyoudobookthem.Ifyousetupa seminarortwowithhim,you’llstandtomakeevenmoremoney.
With all the commotion going on there is one group of individuals that you may forget to line up – the judges! Not much use parading a group of bodybuilders onstage if there’s no one to judge them. Rounding up the judges is usually fairly easy. Odds are the previous promoter will have a list. Judges may approach you to offer their services. Unless the decisions made at the last few contests were way off, you’re safe to use the same judges. It never hurts to train in new judges in case you need to change the judging panel in future years (you’ll also lose a few by normal attrition). Most federations require prospective new judges to serve as test judges for a few contests before becoming qualified. Test judges sit at the judging table and go through exactly the same procedures as the regular judges, but their decisions don’t count. At the end of the contest the head judge will compare the test judge scores to the actual scores. As long as the test judges placed the contestants in the same range as the regular judges, then after a few years they can serve as full judges in future shows. Different federations have different rules on qualifying test judges, so check things out.
You’ll need a number of volunteers to carry out an assortment of tasks including collecting and selling tickets, helping out backstage, ushering audience members, and looking after the guest poser. There shouldn’t be a need to pay any of these people. Many will gladly do it just for the thrill of being associated with the contest in some way. The free pass plus maybe some free food afterward is all it should cost. Make sure to have a volunteer coordinator, too. The advantage of delegating many of these tasks to other people is that it frees up your time to coordinate the whole show.

Running a contest is no small feat, but starting local may just be the first step to becoming a top promoter.
Photo by Irvin Gelb
OTHER STUFF
You will need to pick up a few items. Have a local printer run off the exact number of prejudging and evening show tickets that you’ll need. Under no circumstances do you take a page out of the airlines’ handbook and oversell the show. Bodybuilding fans are a loyal bunch and you can be sure that 99 percent of them will show up. You don’t want a dozen VERY LARGE individuals being turned away at the door. If your theater seats 2,000 people you print 2,000 tickets. Period.
I can’t guarantee that your first show will be successful or problem free, but it certainly will be rewarding and challenging. But if you take the time and plan it out well in advance, and you have some good people helping you, there’s no reason that the contestants and fans won’t be pleased with your efforts. If you do manage to put together a number of great shows and develop a reputation for promotion, don’t be surprised if you’re asked to run a state or regional contest. And who knows, maybe one day you’ll be in charge of the Nationals or a Grand Prix event. Just like bodybuilders, most of the top promoters got their first big break at the local level. There’s no reason why you can’t do the same.

Photo of Ronny Rockel by Alex Ardenti

CHAPTER67
TheBarbelRow
“While wide-grip chins and lat pulldowns widen the lat muscles, they do not add a great deal to the actual mass of the lats, especially the lower areas. The bent-over row is the answer.”
–EditorialinMuscleMagInternational,ongivingyourlatsmoremassinthelowerregions.
Behonestandadmitit.Yourbacktraininghasn’tbeennearlyasintenseasitcould
be. How do I know? Take a look around any gym and you’ll see for yourself. With all the super-smooth machines and cable devices designed to train this bodypart almost an entire generation of bodybuilders has all but forgotten one of the most effective back developers around: the bent-over barbell row.
The main reason for the abandonment of the barbell row is that it’s uncomfortable. Unlike cable pulldowns, low-cable rows or even machines designed to simulate the action of a barbell row, a free-weight row requires the back to stabilize on its own accord. You have nothing to sit or lie on – no back supports, no knee braces and no platforms – just the natural support of your spine and the erector muscles in your lower back.
Not only does the bent-over position place stress on your spinal erectors, it places additional stress on your ability to breathe. To top it all off, the hamstrings are placed under tension (to stabilize the upper body) and too many factors appear to be working against you for you to efficiently work the latissimus dorsi muscles you’re looking to target. But hold on just a second. All is not as it seems.
When the body is fully braced, as it is in a machine, the lats may be more specifically isolated, but the end results are subpar because the back is a muscle group that works as a unit. The lats, rhomboids and erectors are all components integrated to work in tandem. Even the traps get involved, yet most bodybuilders treat this muscle group as a separate entity.
Many bodybuilders think traps are primarily shoulder muscles. They don’t realize this bodypart extends down along the spine to the bottom of the ribcage. When these muscles contract they affect muscles throughout the entire back. For instance, when the traps are activated the scapula moves down and in, resulting in deeply etched grooves throughout the back.
When performing isolated exercises such as lat pulldowns, other back muscles barely come
into play. That’s the reason trainers who rely on machines have shallow backs. They may have decent lat development when viewed from the front, but when they turn around to the side or back … well, there’s just nothing there.
TEAMWORK
If you want thick, dense muscle throughout your back you must work the area the way nature intended: as a unit. The back muscles must all be forced to stabilize. All the muscles must come into play. This bodypart must also be worked heavy, with no support and no assistance. That means awkward, painful and uncomfortable barbell rows, which may cause difficulties with your breathing. There’s just no way around it.
PROPER FORM
Proper technique when performing barbell rows is important. Loose lifting and heaving of the weight won’t work the muscles sufficiently and can lead to potential damage. You need to remain strict and contract completely. Again, a very uncomfortable action, but one that’s vital for complete development. Remember, the function of the back is not only to pull, but to arch. If you do not complete the final phase of the exercise (the contraction), you simply will not achieve full development.
INJURY PREVENTION
Your back must also remain in a contracted, or arched, position to prevent injury. As long as the lower back is flat and slightly arched (as opposed to rounded), you shouldn’t have a problem. Be careful, though. Back injuries are the most common of all training injuries. This is almost always the result of rounding the back, which compromises the integrity of the small muscles in the lower region. Every day people hurt their backs merely by picking up something light if they are rounding their backs, so you can imagine what happens when you add a couple of hundred pounds. As soon as the lower-back muscles are stabilized they can lift tremendous poundage.

Photo of Jae Jung by Paul Buceta

Photo of Con Demetriou by Alex Ardenti
BARBELL ROWS – PROPER TECHNIQUE

Bend down over the barbell while consciously keeping your lower back horizontally straight and tight. Stick your butt out to help with the correct positioning.
Lower your arms to grab the barbell while keeping your back straight. Trainers normally use an overhand grip, but an underhand grip is an excellent variation to place more emphasis on the lower lats. The underhand barbell row was a favorite of six-time Mr. Olympia Dorian Yates.
Maintain a straight, slightly arched back and keep your arms extended (shoulders a tad higher than your hips). Find a spot on the wall directly in front of you and keep your eyes focused on that spot throughout. Doing so helps you keep your back arched. You can also look into your own eyes in the mirror for the same effect.
Row the bar up and just under your chest while keeping your torso parallel to the floor and your legs slightly bent. Once the bar is in the fully contracted position, hold it and squeeze the back muscles and shoulder blades together for one or two seconds.
Slowlylowerthebar.Onceagain,keepyourbackarched.Thinkofyourarmsashandles,servingashooksforthebackmuscles.Makeyourbackdothework.
Repeat for 8 to 10 reps.
That’sallthereistoit. Easier saidthandone,right? Heavy barbell rows are brutal.Theynotonly demand a lot physically,buttoderivetheultimatebenefitand preventinjurytheyalso requireextremeconcentration.Theyaren’t a knock-out-a-few-setsandget-it-over-with exercisebyanymeans.They’retherealdeal.ButIguaranteethatwhenyousetyourmindandmotivationtowardmakingthisexercisethemainmovementinyourbacktraining,you’regoing toseesome drasticchanges.Thick, definedbackmass fromallangleswillbeyours.Allyouneedtodoissupply theeffort.Inthe end,you’regoing tolook bigandbroad– comingand going.

Performing the barbell row with good form is crucial. Poor technique won’t work your muscles effectively and may lead to injury.
Photo of Dan Decker by Robert Reiff
CHAPTER 68
The Squat
“If you spend enoughtimeworkingina gymyou’llhearplentyofreasons for not squatting.Usuallythey’re notgoodreasons.Wehadacategoryfor those wholeftthesquatoutoftheirtraining.Wecalledthem‘lightbulblifters’becausewe could envisionthedevelopedupperbody taperingdown tothin, underdeveloped underpinnings.”
–BobShaefer,MuscleMagInternationalcontributor,givinghisviewsonbodybuilderswhoavoiddoingsquats.
Theregularbacksquatisundeniablythebest-knownbuilderofquadmass.When
you squat you simultaneously involve all the biggest muscle groups: the back, glutes and quads. This increases your lung efficiency, revs the metabolism and causes release of growth hormone, stimulating all-over muscular body growth. But unfortunately squats are also one of the most neglected and abused of bodybuilding exercises. Go into any gym and you may have to wait 20 minutes to use a leg-extension machine, but odds are you’ll be able to walk right up to the squat or power rack. Why? Because squats separate the men from the wusses, that’s why! Besides working the legs and lower back, squats stress just about the whole body. When you have that amount of muscle mass being stimulated all at once the end result is pain and fatigue. Many would-be bodybuilders are unwilling to endure either and instead opt for the leg extensions.
Then are those who claim that squats are bad for the knees. While it is true that this area is subjected to some stress during squats, and some people truly cannot do them – or at least not heavy squats – the same holds true for leg extensions. In fact from a kinesiological point of view leg extensions are actually harder on the knees than squats. Extensions are an example of an “open-chain movement.” This means that while the quads are contracting and pulling on the knee ligaments and attachments, there is little or no counter action by the hamstrings.
During squats, the contracting hamstrings help to stabilize the knee region (which is why the squat is considered a closed-chain exercise). Done properly squats are no more dangerous than leg extensions. In fact many kinesiologists and physical therapists recommend doing squats as opposed to extensions because squats mimic a natural movement while leg extensions don’t resemble any movement you’d make during the day.
Some people avoid squats because they think they’ll build huge glutes. Again some myths never seem to disappear. While squats do stimulate the glutes more than leg extensions, they won’t build you a wide ass! Large asses are usually the result of overeating. Besides, you need a decent set of glutes to both balance out the physique and reduce the pressure on the lower back. A bodybuilder with an ironing board for a butt won’t win any contests.
Now, it’s safe to say that the main reason why many people avoid squats is because of sheer laziness. They just don’t want to work hard at the squat rack. Well I’m here to tell you that if you have any hopes of building a great set of legs, you will have a very difficult go of it unless you squat on a regular basis. Not only will squats give you pillars of power, they’ll add slabs of muscle to your upper body as well. As Peary Radar, the original publisher ofIron Manmagazine said first (though others followed), “If you want big arms, squat!” This may surprise you. But as I said earlier, the more muscle mass being stimulated the more of an indirect growth-promoting effect is placed on the rest of the muscles.
TYPES OF SQUATS
There are three main squatting routines, and each serves its own purpose. Bodybuilders intent on building muscle mass and shape can benefit from all three to give variety to their training sessions. Keep surprising the muscles and they will keep growing.
Straight Sets with Increasing Weight
This is the most common squatting routine. Do 4 to 6 sets of squats with a three-minute rest between sets. Repetitions should be between 8 and 12 per set. Add weight disks each set, building up to your maximum weight on the final set.
Powerlifting Routine
This is the quickest way to build true quad power. Put your feet a little more than shoulder- width apart. Add weight plates on each set for 8 sets. Keep repetitions between 2 and 6 per set. Because of the extra-heavy resistance, make sure the descent into the squat position is careful, slow and controlled, or you may blow out a knee.
The Breathing Squat
The breathing squat made its first appearance over 60 years ago. The science behind it is to increase the size of the ribcage (in addition to the quads) and to rev up the metabolism so the whole body benefits with added muscle growth. Do the first 10 reps of the 20-rep set without pausing between reps. For the last 10 reps, pause between each repetition. During the pause, take three deep breaths before squatting down for the next rep.

Proper technique is essential in the squat if you want a functional spine.
Photo of Geovanny Govea by Paul Buceta
WATCH THOSE KNEES
Older bodybuilders find that those 500-pound squats they used to crank out begin to take their toll. To keep your knees healthy always use correct form when squatting, lunging and leg pressing. If you feel aches and pains in or around your knees, rest and consult your physician.
At the conclusion of each 20-rep set, go straight to the flat bench for 15 to 20 reps of light straight-arm pullovers, breathing deeply between each repetition.
FREQUENCY
Once-a-week leg training is adequate to build both power and mass. The most important factors in making training progress are hard work and recuperation. If you are missing either of these aspects you won’t grow.
If you train all bodyparts once a week, full recuperation is not too difficult with correct rest, nutrition and supplementation. Training a bodypart twice a week can improve progress, but it also makes complete recuperation more difficult. Should you want to specialize on squatting for an 8-to 12-week period, you can do your leg (squat) workouts twice a week while holding your other bodypart training frequency to once each week.
SQUATTING TIPS

A squat rack is essential. The bar should be a 7-foot Olympic bar, placed on the squat rack just a few inches below shoulder height.
Clothing should be comfortable so as to not restrict breathing. Track pants should be reasonably tight so they are snug against the upper legs, giving a sense of security. Footwear should be solidly constructed.
The warmup should be for 2 or 3 sets of 12 to 15 reps using light to medium weight.
Tighten the belt to maximum just before the working set. This gives a stronger sense of security and ultimate confidence.
Do not bounce out of the squat. Do not lower all the way to the ground.
Approach the racked bar, addressing it with studied concentration and seriousness of purpose. Grab the bar with a hand width comfortably wider than your shoulders.
Duckunderthebar,feetsidebysideandshoulder-widthapart,buttout,backarched–notrounded.Liftthebarfromtheracksandbackupinsmallstepsuntilyouareclearoftheracksand catchers.
Keepyourheadupandbackflat,feetshoulder-widthapart,toespointingslightlyout.Lowerundercontroluntilyourthighsareparalleltothefloororjustbelow.Pushupthrough thehipsandheels without excessive forwardlean.

Photo of Tarek Elsetouhi by Robert Reiff
CHAPTER69
TheBenchPress
“A good bencher will plant his feet tightly on the floor, and he will maintain his tight grip throughout the movement. Think of gripping the floor with your toes and keep them that way. Don’t let your feet move, slip or rise.”
– Bill Starr, regularMuscleMag Internationalcontributor
Thebenchpresshasalwaysbeenamainstayinbodybuildingroutinesbecauseitissuch a great exercise for building an impressive upper body. Strength athletes such as shot putters and football players benefit from handling heavy weights in this exercise.
Two events occurred to increase the popularity of bench pressing. The first was the
emergence of the sport of powerlifting, in which the bench press was and still is a part of the competition. The other was the acceptance and inclusion of strength training for athletes. In high schools and colleges the flat bench was shown to be an ideal exercise to improve upper- body strength and could be done with a minimum of equipment. Some schools even kept the benches in the locker room. Not ideal, but it worked. Another bonus was that the exercise was easy to teach.
In a short period of time the bench press replaced the military press as the standard of strength. When someone asks, “How much can you bench?” he’s really asking: “How strong are you?” Personally I’m more impressed with a big squat, deadlift or even incline press, but there’s no disputing that the flat bench press is king in the eyes of many people.
THE IMPORTANCE OF CORRECT TECHNIQUE
The-end-justifies-the-means attitude has caused many of the injuries associated with bench pressing. When sloppy form is practiced consistently, the areas of the body usually injured are the elbows, crowns of the shoulders and the rotator cuffs. If the lifter bangs the bar off his chest continuously over an extended period of time he can expect some damage to his pecs.
The rapid rise in rotator-cuff injuries can be traced directly to the burgeoning popularity of the bench press in the early 1970s. Up to that point the military, or overhead, press was the gauge of strength. Rotator-cuff problems were very rare. However, once the flat bench replaced the military press as the king of upper-body exercises, trainers and doctors began seeing a succession of injuries to the rotator cuff.
Keep in mind the exercise is not the villain. Done correctly the bench press is a safe and beneficial exercise. Sloppy form and overuse are the causes of injury, not the bench press itself. The shoulders, elbows and rotator cuffs are delicate, and if they are abused repeatedly with improper technique – often with heavy weights – they will become traumatized. If the individual ignores the warning signs and continues to pound away, he may hurt himself so severely he will be forced to stop benching. In some cases he has to stop training altogether.
Maintaining proper form also makes the exercise more effective because you hit the target muscles more thoroughly. Done correctly, the bench press works the pecs, deltoids and triceps completely. However, when technique is abused, these muscle groups do not receive as much work. For example, bouncing the bar off the chest bypasses the particular pec muscles that are responsible for driving the bar from the chest. Similarly, bridging denies the triceps the opportunity to finish the lift. (Bridging is when a lifter arches his back off the bench to give himself more power. This movement is illegal in powerlifting.)

Bouncing the bar off your chest may cause a broken rib or sternum.
Photo of Brian Wiefering by Robert Reiff

Photo of Fouad Abiad by Paul Buceta
I believe one reason so many people do the exercise incorrectly is because the lift is
thought of as being very simple to do. Compared to such exercises as the power clean, the flat bench is relatively easy to learn – which often prompts coaches and personal trainers to spend much time teaching the finer points of squatting or cleaning while allowing the lifter to do his benches without any guidance. After all, the flat bench is just a matter of taking a bar from the rack, lowering the bar to the chest, and then pressing it back, right? Those instructions are fine when using light weights, but when the bar gets loaded up you need to know a great deal more about bench pressing. Younger lifters need to learn how to press correctly. Doing so is extremely important. The flat bench is generally their favorite exercise and also the most dangerous. Since the bar is suspended over the lifter’s face and neck, a slip or mistake can be disastrous. Every year a number of young men die while doing unsupervised bench presses. I am not trying to be an alarmist. Rather I am pointing out the necessity of learning how to do the lift correctly, part of which means having a spotter present.
BENCH PRESSING 101
These tips are geared toward beginners and those who are just starting back to training after a layoff:
The Grip
Hold the bar so your wrists are directly above your elbows. This means your forearms will always be vertical. If your grip is too close or too wide you are giving up some power because you are putting a portion of your energy into moving the bar laterally rather than vertically. If you’re doing a high-rep light-weight set then a slight variation in your grip will not matter much. However, if the poundage is heavy an ideal grip is critical. Many coaches urge benchers to use a very wide grip in order to involve the pecs more. I prefer a narrower grip so the deltoids and triceps are forced to contribute more to the exercise. A narrower grip also helps build up the inner chest where the muscles attach to the sternum. This helps produce the line that gives the chest that two-slabs-of-armor look. As well, an exaggerated, wide grip can be most stressful to the shoulders of any beginner. The strength base has to be firm before the grip can be moved out wider. All this being said, different grips will work better for different people, and you may find a wider grip is best for you.
Afterfinding a gripthat suitsyou,learntolockyourwristsandkeepthemlockedthroughouttheentireexercise.Manylifterspickupthehabitofcockingorturningtheirwristswhilethebaris inmotion, tryingtocoaxitthrough thestickingpointoftheexercise.Thetrouble is,allthetwistingandturningofthewrists isn’t helping.Infact,thetwistsandturnsworkagainstyou.Theunnecessarymovementofthewristsdiminishesthepowergeneratedbyyour chest,shoulders andarms.Whenyoukeepyourwrists locked,thatpowergoesupwardintothebar.Bearinmindthewristsaresmalljointsthatareverysusceptibletoinjury.Theconstanttwistingofthewristswhilebenchingcanirritatethem. Onceyouhurtyourwrists,theyareextremelydifficulttorehabilitateandyoumayinfacthaveproblemswiththemfortherestofyourlife.Avoidingthetroubleisfareasier.
Ifyouhavedevelopedthehabitofcockingortwistingyourwrists duringthebenchpress,oranyotherpressingmovementforthatmatter,starttapingyourwrists.Tapingthewristswillhelpkeepthemlockedandstraight,andwillalsoprotectthemfrombeingdinged.
Another point concerning the grip is that you must hold the bar securely. Grip the bar firmly, making sure your thumbs are secured around the bar. I realize many trainers prefer the false grip, in which the thumbs are not around the bar. But using this grip is far too risky, especially for beginners. The slightest slip will send you to the dentist, doctor or possibly the morgue. I am aware of the argument that a false grip allows the lifter to apply more upward thrust, but such an advantage is not worth your health and safety, I assure you. Besides, I’m not convinced the false grip even increases the amount one can lift.
I’ve noticed those who employ the false grip have a habit of bridging once the bar hits the sticking point because they are not able to keep the bar from running forward. Without their thumbs around the bar they have no way to guide it backward into the proper groove. Having the thumbs around the bar is much safer, and safety should always be your prime consideration.
On the subject of safety, always, always, always use a spotter when doing benches. The spotter’s job is to assist the lifter in taking the bar on and off the rack, and helping if the lifter gets stuck.
Once the Grip is Set
Let’smovefromthehandsdowntothefeet.Thispartofbenching–whatthefeetshouldbedoing–isoftenoverlooked.Butbenchpressingstartswiththefeet.Alltoooftenthelifterwillmerelyliedownonabenchandallowhis legstodanglefreelywhilehedoestheexercise.Whenthegoinggetstoughhisfeetwillmovearound,sometimesevenleavingthefloor.
Bracing your feet on the floor before lying back on the bench assures you a solid base throughout the exercise. Then, when the bar hits the sticking point – it always does, sooner or later – you can bring power up to the pressing muscles from that firm foundation. However, without that base, no source of power is available. The only way, then, to nudge the bar upward is by twisting or bridging – two major no-nos.
Instead of just lying back on the bench as you would on a couch, push down into the bench until you become almost a part of it. Lock your buttocks and shoulder blades tightly to it. Following these steps, along with planting your feet firmly on the floor, will ensure you maintain a solid foundation throughout the lift.
Lifting and Lowering
Once your hands and feet are set, have the spotter hand you the bar. Some trainers prefer to take the weight off the rack themselves because this helps them feel more in control. Either way is fine. With locked wrists, lower the bar in a controlled manner to the lower end of your sternum (breastbone). Naturally, some variations exist in which the bar touches the chest, but don’t let it touch down too low or high on the chest, as this will adversely affect the lift.
Remember, you always want your wrists to stay directly above your elbows.

Photo of Tito Raymond by Alex Ardenti
When the bar touches your chest, pause briefly. A half-second is enough and will keep you from the ugly habit of rebounding the bar off your chest. Rebounding may seem like a good idea early on because you will be able to use a bit more weight than when you include a pause before you lift. However, in the long run this bad habit will work against you. First of all, rebounding the bar causes you to neglect those muscles that initiate the start of the press from your chest. In other words, by pausing you will ultimately get stronger than you would if you bounce the weight off your chest, even though at the time this may not seem to be the case.
Besides, excessive banging of the bar will eventually damage the pecs. I have found that if someone is disciplined enough to pause on his bench presses from the very beginning he will always pause, even when he starts handling big weights.
VARY YOUR BENCH GRIP
If you want to clearly outline your pecs, vary your routine by simply changing the grip you use on your bench press. Try two easy variations: wide grip and close grip. Wide-grip bench press means you hold the bar with as wide a grip as possible. You will notice you do not have the same range of motion as with your usual grip, and you cannot lift as much weight. The wide grip gives you a great stretch in your pectorals as you lift and lower the bar. This method hits the outer pecs, bringing high definition to the area. To do the narrow-grip bench press, lie on a bench with your elbows out to your sides. Grip the bar with hands about one to two hand widths apart. The movement will feel awkward at first, and you may have difficulty balancing the weight. Using a narrow grip will add mass to those inner pecs.
Oncethebarbellisinpositiononyourchest,driveitupwardinaforcefulmanner.Untilyoulearnthepropergroove,this upwardthrustwillbemoredeliberatethanforceful.Withpractice
and concentration you will be able to drive the bar off your chest in a perfectly straight line. Then the bar will glide slightly backward at the conclusion of the lift so it ends up above your chin or neck. However, the bar should not move any further back. It will travel in an arc, but only a slight one.
Throughout the exercise your elbows have to remain below your wrists. This, too, takes practice, but affords you a great deal of control of the bar as well as ensuring the power source is always under the bar where it needs to be. Remember, if your elbows move ahead or behind the bar, you are diluting the upward thrust. Try to make every rep exactly as the one before.
Over time you will establish a tight, hairline groove.
Whentobreathewhilebenchingisanimportantconsideration,andmanytrainersbreatheimproperly–primarilybecausetheyhavebeentaughtto breatheinandoutduringtheexecutionoftheexercise.Ifyou’redoing12or15repswitha light weight,how youbreathereallydoesn’tmatter.However,ifyouaredoingheavyfives,threesorsingles,yourbreathing mattersverymuch.Inhalingorexhalingwhilethebarisinmotionforcesyourribcagetorelax,thereby preventingyoufrom maintaining a solidfoundation.Here’sthecorrect breathingprocedure.Takethebarfromtherack,lockyourarms,setyourselfandtakeadeepbreath.
Lower the bar to your chest, pause, drive the bar to lockout and exhale. Pause, take another breath and do the next rep. If you exhale too soon on a rep, it is going to be much more difficult to complete.
Only a few seconds at the most is required to do a rep in the bench press, so holding your breath isn’t a big deal. And this may seem unimportant, but it’s critical for handling heavy weights because holding your breath ensures your diaphragm stays locked, creating positive intrathoracic pressure.
The bar should be lowered to your chest in a controlled manner, slower rather than faster. This control keeps the bar from crashing onto your chest and also helps you to place the bar in the exact same spot on every rep. Take a brief pause, then explode into the bar and follow through that strong drive to the lockout position. Go down slow, up fast. Think of the start as a boxing punch – short and powerful.
Concentrate on using perfect form, all the way from the light warmup sets to the heavy working sets. Once you have mastered the technique on the bench press the numbers will take care of themselves. Most importantly, your gains will be made safely.
CHAPTER 70
BarbelCurls
“Nobicepsexercisehassuchanextensive trackrecordfor bulkingupeven thescrawniestbicepsasthegoodoldbarbellcurl.”
–RonHarris, regularMuscleMagInternationalcontributor, onsurefirewaystoblastyourbiceps.
Consideredthebenchpressofcurling,barbellcurlsallowyoutocurlthegreatest
amount of weight. Sadly, they are also the most abused biceps exercise in terms of form. Go into any gym and you’ll see bodybuilders loading up bars and lobbing them to the midpoint by hip thrusting and then simply leaning back so the bar essentially falls toward their shoulders. Sure they’re moving a lot of weight, but they’re not building great biceps.
PROPER TECHNIQUE
To execute a strict barbell curl,standupstraightwithyourfeetnofurtherthan shoulder-widthapart.Begin withthebaracoupleofinches fromthebottomposition.Thiswilldiscourageanyheavingorswingingtoinitiatethemovement.Also,keepyourelbowspressedfirmlyatyoursidesfortheentireset.Ifyourelbowsmoveevenremotelyforwardduringacurl,yourbicepswilllosethetension andthestresswillshifttothefrontshoulders.From here slowlycurlthebarupuntilyourbicepsarefullycontracted.Don’tletthebartouchyourchestatanytime.Dependingonyourarmlength,yourbicepsshouldreachfullcontractionatabout thepointwherethebarclearsyournipples.Another suggestionistopayattention tothefeelinginyourbiceps.Thecrampingsensation youfeel whenyou’vecompletelycontractedthemuscleiswhatyou shouldaimforwithevery rep.After contractingyourbiceps hardagainsttheresistanceforafullcount,slowlylowerthebarbackdowntothestartposition.

Photo of Lind Walter by Irvin Gelb
Don’t worry if you can only lift half the weight you were normally swinging and cheating up. You could choose to spend the next 10 years lifting too much weight with poor form and getting nowhere with your biceps or you can be sensible and select a weight that exhausts your biceps within 8 to 12 strict reps. When you can no longer move the bar with proper form, the set is over.
ManybodybuildersprefertouseanEZ-curlbarfor this exerciseto protecttheir wrists. Either astraightbar oranEZ-curlbarisfine. Keepinmind,however,thattheEZ-curlbar’sshapeimpactswhichheadofthebicepsishithardest.Aclosegripwilltargettheouterhead,whilegrippingthebars atthewiderbendwillworktheinnerhead.Utilizebothgrips equallytoensurefulldevelopmentofthemuscle.
TO CHEAT OR NOT
There’s nothing wrong with adding a few cheat reps, but you must do so at the end of the set. And the key word there is “adding.” If you start swinging right from the beginning of the set, you’re only defeating the purpose of the exercise. To build great biceps you want them to do virtually all of the lifting until they start fatiguing toward the end of the set. It’s then – and only then – that you add a little bit of body momentum to help the biceps complete a few additional reps. Now you are getting the full strict set, then are giving your biceps the stimulation of a few more reps even if they do not offer full stimulation.

Mark Dugdale performs strict reps. Photo of Mark Dugdale by Robert Reiff
CHAPTER 71
The Deadlift
“Remember, deadlifts take a lot more out of you than leg extensions. Make sure you get lots of rest and make sure you eat for mass.”
– Rahim Kassam, strength-training columnist forMuscleMag International
Everwanderedovertoafullyloadedbar,checkedtomakesurenoonewaswatching,andthentriedtoliftit?Sureyouhave.Mostbodybuildersjustcan’tresisthavingago.Haveyouevertriedtoliftabarandfindyourselfunabletomakeitclearthegroundevena quarter-inch?
Few gym scenes are more impressive than a 250-pounder grabbing a barbell loaded with a
quarter-ton or more of weight and lifting it from the floor in one continuous motion. Serious deadlifting ranks right up there with squatting for separating the men from the boys. Traps strain; delts swell to bursting; bis, tris and forearms struggle; quads scream out in pain; and knuckles turn white in the attempt to defy gravity.
Deadlifts are one of those exercises that stimulate just about every muscle in the human body. They’ll pack meat on your upper back as well as any rowing exercise, and build you a set of python-like spinal erectors. And they are about the only exercise other than squats that will build you a thunderous set of thighs. In fact it’s likely the aspects of deadlifts that are similar to squats that keep many bodybuilders from adding them to their arsenal of exercises – this exercise is tough. And like squats, deadlifts must be performed with flawless technique.









WANT TO TEST YOUR DEADLIFTING POWER?
Before trying to hoist some serious iron off the floor there are a few pointers you need to
follow. First, always warm up thoroughly. Safe deadlifting requires a strong back, and warm back muscles are stronger and more capable of effort than cold ones. Begin with a few minutes of cardio followed by lots of stretching, back bending and toe touching. Once the lower back is warm and loose, move on to 3 sets of light back extensions, free squats and dumbell shrugs.
These exercises are great for warming up the three primary muscles stressed by deadlifts – the lower back, quads and traps. Finally, do at least 3 sets of strict, non-bouncing barbell deadlifts working your way up to a weight that enables you to do 3 comfortable reps. I should add that you shouldn’t attempt heavy deadlifts if you have a history of back injuries or have not lifted before.

Photo of Michael Ferrer by Paul Buceta
HOW TO DO DEADLIFTS
Although a few prefer to deadlift with both hands in either an overhand or underhand position, by far the best way to lift really heavy is with the one-over/one-under (knuckles up and knuckles down) grip. The bar is more secure with this grip.
Once you’ve warmed up thoroughly, add two 20-pound disks to the weight you could manage to lift for 3 reps, squat down, take your grip (without straps), take three deep breaths, flatten your back and slowly lift the bar off the floor by straightening your legs. In a manner of speaking a deadlift is just a squat with the bar held by the hands and not across the shoulders. Make sure you don’t ever lower the bar too quickly and bounce the weight. If you do you will jar your lower back. Settle the bar and release both your grip and your back muscles slowly. If you experience any pain whatsoever, discontinue.


Photo of David Hoffman

Deadlifts work the entire body – from traps and spinal erectors to forearms and hamstrings.
Photo of Brian Yersky by Robert Reiff
CHAPTER 72
Dips
“Struggling to pack size onto your arms? Simply start dipping – with weights. Once you can dip with 50 to 100 pounds, you should have created a couple of bazookas.”
– Terrance Abbott,MuscleMag Internationalcontributor
Therewasatimeinthenot-so-distantpastwhenjustabouteveryonewhotrainedwith weights – bodybuilders, competitive weightlifters and strength athletes – did some form of dips. Some did them with bodyweight only, while others made them a strength event and piled on lots of weight. For recreational bodybuilders and those interested in general fitness, freehand dips are sufficient. But if you want to add size and strength to your upper body, you have to add weight.
Although you can fix a dumbell between your legs to do weighted dips, at some point this
method becomes awkward and troublesome. At this point a dip belt comes in handy. This is a simple apparatus – little more than a leather lifting belt with a chain and hook. You loop the chain through the hole in the center of a plate and secure it to the belt with a hook. Dip belts are readily available, not expensive and an absolute necessity if you are serious about doing dips with big weights.
Beforeyoustartaddingweight,dofreehanddips.Thisisadvisableforanyone,regardlessofhisstrengthlevel.Theweighted dipisa core exercisethatyouneedtoapproachlikeanyotherprimarymovement.Youhavetobuildasolidbasebeforeclimbingtoahigherlevel.Theruleistohold offonaddingresistanceuntilyouare abletodo4setsofat least20repswithbodyweightonly.
HOW TO DO DIPS
Most people find the dip to be a natural movement and do the exercise correctly from the very beginning. Start the exercise by grabbing the two bars (either parallel or V-shaped) with your palms facing inward and arms locked out straight. Slowly lower your torso between the bars by bending the elbows. Lower to a comfortable stretch (for most the nipple region of the chest will be in line with the bars), and then return to the starting position by locking the arms out straight.
Likemostweight-trainingexercises,thefullertherangeofmotionthebetter,sotheloweryoustretch,themoremusclegroupsbecomeinvolved.Butbodybuilderswhoexperience
shoulder and elbow pain when they dip should try experimenting with different dipping depths and stopping just short of the range that gives you pain. If there’s pain before or just as you bend at the elbows then you should avoid the exercise.

Dips done vertically, with elbows in, work triceps. Dips done leaning forward, with elbows out, work chest.
Photo of Peter Putnam by Robert Reiff

Photo of Reggie McKee by Paul Buceta.

Bench dips are another common variation to hit the triceps and pack on mass.
Photo of Craig Richardson by Jason Breeze
DIP VARIATIONS
Thereareanumberofdifferentvariationsofthedip.ThelateVinceGironda,theIronGuru,wasthechampionofwide-gripdips forenhancing pecdevelopment. Ihavealways believedtheyhelpenhance thelowerpecline.
Wide-gripdipsdowork,butbecarefulwhenyoudothemforthefirsttime.Moveyourgripoutcautiously.Letyourelbowsflareoutwideandleanyourtorsoforwardslightly.Wide-grip dips place muchmorestressonthelowerandouterchest.
TRICEPS
Many bodybuilders like to do dips for the triceps, so they use a narrower grip and keep the torso vertical. They also keep their elbows close to their sides. This position takes much of your chest out of play, so you will use less weight. You’ll probably discover that your bodyweight is sufficient, unlike with wide grips, where the involvement of the chest will probably necessitate adding weight to the exercise.
Whether you have limited facilities and can do only bodyweight dips or are able to take advantage of a nicely equipped gym, add dips to your routine. They’ve long been standard procedure for building Herculean shoulders, horseshoe triceps and well-defined pecs.

CHAPTER 73
Chin-Ups
“This one is simplicity itself. Find a bar and chin is what you do, and thicker, wider lats are what you get.”
–GregZulak,MuscleMagInternationalcontributor,discussingthemosteffectiveexercises.
Rememberthosephysicalfitnesstestsyouperformedinjuniorhighandhigh
school? Each student performed as many chin-ups as possible and was then ranked according to national scores. Arguments have raged over whether these tests were a good idea, but regardless, why did we stop doing chin-ups? Whether or not machines are the reason, the decline of chin-ups seemed to coincide directly with the increasing popularity of pulldown machines. Some people call the lat pulldown the lazy man’s chin-up.
Chin-ups are the best back-widening exercise. In fact the top bodybuilders of all levels make them the mainstay of their back routines. They are an important part of building that great V-shape. When doing the movement, concentrate on pulling with the large back muscles (latissimus dorsi) and not the biceps and forearms. And don’t drop back to the starting position in such a manner that you practically yank your arms out of the shoulder sockets. Do the exercise nice and slow.

Chinning is tough – but the effort is worth it.
Photo of Joel Stubbs by Robert Reiff
Chinsprimarilyworkthelargelatissimusdorsimuscles(lats).Theyalsostressthesmallerbackmusclessuchastheteresmajor.Finally,thereardeltsandbicepsarebroughtintoplay.Youwillfindthatbypullingtothefront,thelowerpartsofthelatsareworkedthemost.
Conversely, pulling behind the head stresses the upper section. Keep in mind that these divisions are not carved in stone, and at the beginning level, it is adequate to do either one. If you have the strength, you might alternate the two on the same day or alternate days. Also keep in mind that behind the head chin-ups can put extra stress on the rotator cuff complex.
HOW TO DO CHIN-UPS
You will need access to an overhead bar to perform this exercise. Most Universal multi- stations have one attached, but a wall-mounted version is just as good. Jump up and grab the bar with a grip about twice your shoulder width. Now pull yourself up and try to touch the bar with your chest. Lower back to the starting position in a controlled manner. If you find the wide-grip version too difficult, try taking a shoulder-width reverse grip (i.e. your palms are facing you). If even this version is too difficult, most gyms have an assisted chin-up machine that will help you. You simply stand or kneel on a pad and add weight to the assisting stack. Unlike other machines, with this one your goal is to use less and less weight until you can lift your bodyweight.
Besides wide-and reverse-grip chins you can hook numerous attachments onto the bar for variety. The doubleD, often used for seated rows, is a popular attachment.
While you don’t have to do chins in your back workout, personally I think you’ll be missing out if you don’t. The chin is a core exercise that just can’t be duplicated by machines. Together with rows they’ll build you a back that will impress judges and fellow competitors alike.

Photo of Mike Ergas by Robert Reiff

CHAPTER 74
The M.A.S.S. System of Training – Phase I
“Basic, compound free-weight exercises are the toughest to perform, but they are by far the most effective at stimulating muscle growth.”
– Ron Harris, regularMuscleMag Internationalcontributor
YoucanconsiderPhaseIoftheMuscleMagAnabolicSize&Strength(M.A.S.S.)systemyourtickettoputting ona solid15to20poundsofmuscleovera periodofthreemonths.Theprogramconsistsofthreephases,eachbasedonbasicfree-weightandmachine exercises,whicharecombinedinthemosteffectivemannertomaximizeyoursizeandstrengthgains.You’llbetrainingwithheavyweightsandmakingchangestoyourrepsandexercisesoverthecourseofthethree-monthperiodtoaddvarietyandcontinuemusclegrowth.Ifyoufollowtheworkouts closely you’llmakestrengthandsize gainsthatyoupreviouslythoughtimpossible.Makesuretoputasidealittleextramoney,becauseyou’llneedtoinvestinanewwardrobe asyour bodyexpandsandfillsout over thenextfewmonths.
Phase-One Highlights
ForthefirstfiveweeksoftheM.A.S.S.programthefocusisprimarilyonbuildingmuscle size(hypertrophy)usingbasiccompoundexercises,performedintheoptimalsets-and-repsranges tostimulate solid musclegrowth.
TRAINING SPLITS
You’ll start by doing three different workouts that cover all the major muscle groups, training on a three-days-on/two-days-off schedule, repeating that cycle for the entire phase. This means every sixth day you’ll be repeating a workout, which provides enough muscle recovery time without too much off time between sessions. If your schedule prevents you from working out on consecutive days, you’ll have the option of moving workouts and rest days around, as long as you train three out of every five days and then repeat the cycle.

MuscleMag’sAnabolic Size & Strength program consists of three phases that will help you put on 15 to 20 pounds of muscle over a three-month period.
Photo of Will Harris by Robert Reiff The three workouts are Push (pushing muscles include the chest, delts and triceps), Pull (back, biceps and abs) and Legs (glutes, quads, hamstrings and calves). You can do the three workouts in any order (I describe Pull followed by Push and then Legs), but some individuals like to precede their leg training with a rest day, so feel free to make whatever adjustments you like. Just be sure to meet the three-days-out-of-five requirement.
To generate the maximal amount of hormonal response and to overload the working muscles in the most effective manner, you’ll be doing 3 working sets of each movement over the course of this five-week program. Note that this doesn’t include warmup sets. You may include as many warmup sets as you need, especially toward the beginning of your workout when your muscles, ligaments and tendons are less pliable. The appropriate number of warmup sets typically depends on your age, experience and working weight, but always make sure to use a controlled speed and perfect technique. The total number of working sets amounts to about 9 for larger muscle groups (remember, you’re training up to three muscle groups in a single workout during Phase I, so increasing the volume will adversely affect your strength toward the end of your workout) and 6 for smaller ones. Calves and abs are worked with just one exercise each at the end of your workout.
EXERCISE SELECTION
I’ve selected the M.A.S.S. exercises with one purpose in mind: to stimulate as much muscle gain as possible. To do this, M.A.S.S. recommends that a majority of the movements consist of compound, or multijoint, exercises. These include the squat, leg press, row and pressing movements for both chest and shoulders. These exercises engage the greatest number of muscle fibers because more than one joint is being activated. For example, the bench press involves movement at both the elbow and shoulder joint. It therefore recruits the triceps and shoulders into the action as well as the chest.
Compound movements call on several muscles at once, so you’ll be able to lift significantly more weight. Because of this, compound exercises stimulate better overall mass development than isolation (also called single-joint) exercises. Another benefit follows from including movements that tax the body more heavily: they promote a higher anabolic hormonal response, flooding your system in a natural way with the very hormones most responsible for muscle building. While I included some single-joint movements in this program, their role is limited to working smaller muscle groups (such as the arms) or to help work the target muscle from a slightly different angle than the main compound move.
Exerciseorderiscrucial:Youwanttousecompoundexercisesearlierinyourworkoutwhenyourstrengthlevels arehighest.Unlessyourgoalistopre-exhaust a particular musclegroup thathasplateaued,startingaworkoutwithanisolationmovement(suchaslegextensions)willlimityourabilitytoliftheavier weightswithcompoundmovements(suchassquats).
Performallmoveswithtextbookformthroughafullrangeofmotion,fromacompletelystretchedpositiontoapeak-contractedposition,usingasmoothandcontrolledrepspeed.
REPS & WEIGHT
When considering how much weight to use for a given exercise, look first at your target rep number. During the first week, that target is 8 reps. This means (after your warmup sets) you choose a weight with which you can complete just 8 reps with good form – that is, you can’t do a 9th rep. So the muscle will reach positive failure by the 8th rep. It might also mean that you have to experiment with the poundage until you find the right resistance. Unless you’ve got a memory like one of the kids at the national spelling bee, jot down those weights, because you’re going to be using the exact same poundage on each set for every workout during Phase I.

M.A.S.S.SYSTEMPHASE1FIVE-WEEKTRAININGCYCLEWEEK1
MONDAY
Pull#1TUESDAY
Push #1WEDNESDAY
Leg #1THURSDAY
RestFRIDAY
RestSATURDAY
Pull #2SUNDAY
Push #2
WEEK 2MONDAYLEGS #2TUESDAY
RestWEDNESDAY
RestTHURSDAY
Pull #3FRIDAY
Push #3SATURDAY
Legs #3SUNDAY
Rest WEEK 3MONDAY
RestTUESDAY
Pull #4WEDNESDAY
Push #4THURSDAY
Legs #4FRIDAY
RestSATURDAY
RestSUNDAY
Pull #5
WEEK4MONDAY
Push#5TUESDAY
Legs #5WEDNESDAY
RestTHURSDAY
RestFRIDAY
Pull #6SATURDAY
Push #6SUNDAY
Legs #6
WEEK5MONDAY
RestTUESDAY
RestWEDNESDAY
Pull #7THURSDAY
Push #7FRIDAY
Legs #7SATURDAY
Rest
SUNDAY
Rest

Thisthree-days-on/two-days-offconfiguration startswithpullingmovements(back,biceps,abs),followedbypushingexercises(chest,shoulders,triceps)andfinisheswithlegs

more exercises and volume.
Photos of Mike Ergas by Robert Reiff
DAY 1
TARGET MUSCLES: Back, Hamstrings, Calves
EXERCISE
SETS
REPS
Wide-grip chin-ups

40
T-bar rows
4
10,6,6,6,10
Seated cable rows
3
6, 6, 10
Neutral-grip pulldowns
3
8, 8, 8
Romanian deadlifts
4
10, 6, 6, 10
Single-leg curls
4
10, 6, 6, 10
Donkey calf raises
4
15, 15, 15, 15



































DAY 2
TARGET MUSCLES: Shoulders, Triceps, Abs
EXERCISE
SETS
REPS
Dumbell overhead presses
5
12, 10, 6, 6, 10
Bent-over lateral raises
3
10, 10, 10
Front cable raises with rope
3
10, 10, 10
Leaning dumbell lateral raises
3
10, 10, 10
Dumbell shrugs
4
12, 6, 6, 10
Close-grip bench presses
4
12, 6, 6, 10
Triceps dip machine
3
6, 6, 10
Cable kickbacks
3
10, 10, 10
Weighted incline crunches
4
15, 15, 15, 15
Crunches
4
to failure

During Phase II you’ll be going heavier in order to challenge the target muscles with a focus to increase overall strength.
Photos of Mike Ergas by Robert Reiff



EXERCISE
SETS
REPS
Hack squats
5
10
12, 10, 6, 6,
Smith-machine squats
3

10, 10, 10
Walking lunges
3

10, 10, 10
Single-leg extensions
3

10, 10, 10
Donkey calf raises
4

12, 6, 6, 10

You’re aiming to reach muscle failure on each set by the target rep, so using the correct weight is critical.
Smith-machine decline presses
4
10, 6, 6, 10
Machine bench presses
3
8, 8, 8
Pec-deck flyes
3
10, 10, 10
EZ-bar preacher curls
4
10, 6, 6, 10
Two-arm upper cable curls
3
10, 10, 10
Standing one-arm cable curls
3
6, 6, 10
Weighted incline crunches
4
15, 15, 15, 15
Crunches
4
to failure


Photos of Mike Ergas by Robert Reiff
Choosing the correct weight is critical, and your goal is to reach muscle failure on each set by the target rep. Keep a log so you can remember your weights and reps next time around.
That way you won’t waste valuable energy on sets that are either too heavy or too light to produce the effect you desire. Also, if you can complete more than the listed number of reps (say, you’ve become stronger between workouts, which happens), don’t do extra reps.
Instead, add more weight so you’ll still be training within the target rep range.
THE LAST SET
Finally, on the last set for each bodypart, I want you to employ one of the advanced training techniques I discussed earlier in the book. The idea is to work the muscle well past the point of failure by doing drop sets, partial reps, cheat reps or any other advanced training principle that super-fatigues the muscle group. If you still have energy after you’ve completed these workouts, you simply didn’t train at a high enough intensity level.
POINTS TO CONSIDER:

Your first set of many exercises (listed by higher reps) is a warmup set, but do as many warmup sets as you need before tackling the heavy weights.
After your warmup sets, choose a weight that allows you to reach muscle failure by the listed rep number.
On the wide-grip chin-ups, do as many sets as it takes for you to complete 40 total reps with good form.
On your heavy sets (all sets for which you’re doing just 6 reps), take an extra 45- second rest between sets to ensure full recovery.
After your heavy sets do a back-off set in which you choose a slightly lighter weight to further pump the muscle for a few extra reps (where indicated).
On your last set(s) of certain exercises for each major muscle group, you’ll use an advanced technique to increase the intensity of your workout.
For the Smith-machine squat, do 2 sets with your feet underneath your torso and 2 sets with your feet about 18 inches in front of you (after your warmup set).
Unlike the stiff-leg deadlift, where your knees are slighty bent, during the Romanian deadlift your knees are straight. You slide the bar down your legs, pushing your hips back farther than in the stiff-leg version. Use this when you want to target the glutes and hamstrings without placing added stress on your lower back. Given that you’ll be sliding the bar along your lower legs, you might want to wear some sort of protection such as wraps or track pants.Execution:Stand upright with your feet about shoulder- width apart and grab the barbell with an overhand grip. Slowly lower the bar by pushing your hips back and centering your weight over your heels, always keeping the bar in contact with your legs. Lower the bar until it touches just below your knees and you feel a good stretch in your hamstrings. Return to the starting position by contracting your hamstrings and glutes, forcing the weight of your body down through your heels as you push your hips forward. Always keep your legs completely locked and maintain the natural curve in your lower back throughout the movement.

Photo of Mike Ergas by Robert Reiff

During Phase II moving your training days around isn’t as simple because the split is designed to ensure you won’t overtrain a specific muscle group.
CHAPTER 76
The M.A.S.S. System of Training – Phase III
“Rest-pausetrainingwas popularized through thewritingsofthelateMikeMentzerinthe1980s,andmorerecentlyhasgainedconverts through thefollowersofDC(DoggCrapp)Training.”
– Ron Harris, regularMuscleMag Internationalcontributor
Ifyou’vebeendiligentlyfollowingtheM.A.S.S.program,you’venodoubtaddedpounds of new muscle tissue to your physique and have seen your motivation level go through the roof. Great! You’re right on track. But you’re not done yet.
TRAINING SPLITS
During the five weeks of Phase III you’ll follow a five-day split. You’ll never do more than one major bodypart in a given workout (though you will train both biceps and triceps together, and you’ll add either calves or abs after each larger muscle group). This split will allow for maximal recuperation because the intensity and volume are so demanding.
You’ll use some new exercises in this workout, but you’ll always start with the best mass- builders (called compound movements), and you’ll hit each muscle group from a number of angles.
Because you’ll be pushing yourself beyond levels that you’re probably accustomed to, barbells and machines are better for you to use than dumbells, which can become harder to control toward the end of a workout.
Earlierinyourworkout,whileyou’restillfresh,you’llstartwithmovesforwhichyou’lluserelatively heavierweights,progressingtolighter-weight exercises asyoufatigue.
REST INTERVALS
You’lltakeslightlylongerrestperiodsafteryoucompleteeachfive-segmentset.Resttwo minutes forsmallermusclegroups and uptothreewithlargerones.
DECREASED EXERCISES – INCREASED INTENSITY
You’ll finish off many workouts for larger muscle groups with a single-joint exercise for straight sets. The overall workload might look meager – the leg day includes only five exercises, for example. But the total volume is high because each set consists of 15 to 25 total reps done at a very high intensity. You’ll do abs and calves in regular sets after you train the larger bodyparts. Most of the exercises will not require a spotter, but it may be a good idea to have one for certain moves such as the Smith-machine squat and bench press.

By Phase III you should be seeing noticeable changes to your physique in the form of added pounds of new muscle tissue.
Photo of Quincy Taylor by Robert Reiff TO THE NEXT LEVEL WITH REST-PAUSE
At the heart of Phase III of the M.A.S.S. system is an advanced training principle that’s both highly intense and highly regarded for its mass-building qualities. The principle is called rest-pause, and just about every top bodybuilder today uses it to some degree in his training.
Rest-pause is a method of training in which you do one rep of a heavy weight – think
around 80 percent of your one-rep max, place the weight down, wait for 10 to 20 seconds and then do it again. One set of rest-pause might be 6 or 8 reps, but remember this is a weight you normally might only get 2 or 3 reps with, so you’ve vastly increased the work you would normally do.
Do2or3suchsetsforeachexercise,hittingtheworkingmusclesfromacoupleofdifferentangles,andyoursystemwillbefloodedwithpowerfulmuscle-buildinganabolichormones.
This method is simple, but it’s downright brutal and hugely growth inspiring.
Some trainers use different variations of the rest-pause method, including relative weight used, the number of reps you do, the amount of time you spend resting between segments, the number of segments that constitute a single set, the number of sets you complete for a single move, and the number of exercises you do for a given bodypart. But most bodybuilders do one rep then rest, and the rest period is under 20 seconds. Too much rest and you are no longer doing rest-pauses, but rather one-rep sets.
M.A.S.S. PHASE III SPLIT
DAY	MUSCLE GROUPSWORKED
1*	Chest,Abs
    2 Back,Calves
    3 Shoulders,UpperTraps,Abs
    4 Quads/Glutes,Hamstrings
    5 RestDay
    6 RestDay
    7 REPEATCYCLE
*Try swapping the order of these muscle groups on a regular basis.
DAY 1


TARGET MUSCLES: Chest, Abs


EXERCISE
SETS
REPS
Bench presses
2
1+1+1+1+1
Smith-machine incline presses
2
4+4+4+4+4
Decline machine presses
2
5+5+5+5+5
Pec-deck flyes
3
15, 15, 15
Cable crunches
4
15, 15, 15, 15
Floor crunches
3
20, 20, 20


Bent-over barbell rows
2
1+1+1+1+1
Wide-grip front pulldowns
2
4+4+4+4+4
Seated cable rows
2
5+5+5+5+5
Straight-arm pulldowns
3
12, 12, 12
Donkey calf raises
4
15, 15, 15, 15
Seated calf raises
3
15, 15, 15

Rest intervals are slightly longer in Phase III – two minutes for smaller muscle groups and up to three for larger groups.
Photos of Quincy Taylor by Robert Reiff

DAY 3
TARGET MUSCLES: Shoulders, Upper Traps, Abs
EXERCISE
SETS
REPS
Seated barbell overhead presses
2
1+1+1+1+1
Barbell upright rows
2
4+4+4+4+4
Machine lateral raises
2
5+5+5+5+5
Reverse pec-deck flyes
3
12, 12, 12
Dumbell shrugs
2
4+4+4+4+4
Cable crunches
4
15, 15, 15
Floor crunches
3
20, 20, 20


Phase III involves working one major bodypart in each workout and includes either abs or calves after each larger muscle group.
Photos of Quincy Taylor by Robert Reiff

TARGET MUSCLES: Quads/Glutes, Hamstrings
EXERCISE
SETS
REPS
Smith-machine squats
2
1+1+1+1+1
Leg presses
2
4+4+4+4+4
Leg extensions
2
5+5+5+5+5
Smith-machine Romanian deadlifts
2
1+1+1+1+1
Lying leg curls
3
5+5+5+5+5



































DAY 5
TARGET MUSCLES: Biceps, Triceps, Calves
EXERCISE	SETS	REPS
Standing barbell curls
2
1+1+1+1+1
Incline dumbell curls
2
4+4+4+4+4
Machine preacher curls
2
5+5+5+5+5
Close-grip bench presses
2
3+3+3+3+3
Triceps dip machine
2
4+4+4+4+4
Pressdowns
2
5+5+5+5+5
Donkey calf raises
4
15, 15, 15, 15
Seated calf raises
3
15, 15, 15

Given that bodybuilding is not an exact science and your personal characteristics (such as training level, age, recuperative abilities, etc.) must be taken into account, your routine will likely need some adjusting. Still, start with the program as presented here, follow a solid mass- gaining nutrition plan, get plenty of rest when you’re not in the gym, and give the program five good weeks before passing judgment. The science may be inexact, but the results are anything but.
M.A.S.S. PHASE III WORKOUT
After your warmup sets for each muscle group, choose a fairly heavy weight for your first exercise. The weight you select should barely allow you to complete 3 reps, but do only 1.
Rack the weight and rest for 10 to 20 seconds. Repeat this process a total of five times to make 1 extended set. Rest for two to three minutes before repeating the entire cycle. (Rest periods should be closer to two minutes for smaller muscle groups such as arms, and three minutes for larger muscle groups such as legs, chest and back.) On your second exercise for the same bodypart, choose a lighter weight – one with which you can complete just 7 reps with good form, but do only 4. Rack the weight and rest for 20 seconds. Then immediately continue the set, repeating this process a total of five times. After a two-to-three-minute break, do a second set in similar fashion, again resting for two to three minutes afterward.
On your third exercise for each bodypart, choose a weight with which you can complete only 9 reps with good form, but do only 5. Rack it and rest 20 seconds, continuing this process a total of five times. After a two-to-three-minute rest, repeat for another set.
Keep your rest periods for all sets in which you’re not using rest-pause to between 60 and 90 seconds.

A solid nutrition program and ample rest are just as important as the actual workouts in the
M.A.S.S. program.
Photos of Quincy Taylor by Robert Reiff

Photo of Lee Priest and Rusty Jeffers by Robert Kennedy

CHAPTER 77
Back Training
“Aman’s backisa statementofsorts.A narrowbacksuggestsfrailty.Awideone exudespower.Even theterm‘a strongbackbone’stemsfrom thefact thatthebackisthesourceof allupper-bodypower.Bulgingbicepsandabigchest arelessimpressivewithoutit.”
–NelsonMontana,longtimebodybuildingwriter,commentingonhowalarge,powerfulbacksymbolizespowerfulmasculinity.
Whenproperlydeveloped,themusclesoftheupperandouterbackgivebodybuilders their classic V-shape. Great back shape and size create the illusion of a small waist and enhance the overall look of the upper body. Current bodybuilders famous for their backs include Ronnie Coleman, Dexter Jackson, Gustavo Badell and Jay Cutler. Previous- generation bodybuilders who dominated back poses include Arnold Schwarzenegger, Sergio Oliva, Franco Columbu, Roy Callander, Lee Haney and Dorian Yates.
“Thetruthis,astheupperbackaccumulatesmoremusclemassitbecomeswidersimply becauseit isexpandingawayfrom thespine.Both verticalandhorizontalpulling
movementscontributetothisphenomenon,sonooneshouldrelyoneitherattheexpenseofthe other.”
– Ron Harris, regularMuscleMag Internationalcontributor, explaining why you should do both types of back exercises in your back training.
ANATOMY
When we say “back” we are really talking about a group of muscles. The largest are the latissimus dorsi (lats), which are shaped like two large wings. When properly developed they give the bodybuilder a manta-ray look. The primary function of the lats is to draw the arms downwards and back. They also play a major role in scapular retraction (pulling the shoulder blades together).
Other large muscles of the back include the teres major and minor, and the rhomboids, which attach to and are primarily used to stabilize and move the shoulder blades. They also
assist the lats in moving the arms.
The trapezius muscles (traps) are also technically part of the back region, but most bodybuilders prefer to train them with shoulders. The trapezius muscles attach to the base of the skull and extend down the center of the back. Their primary function is to lift and rotate the shoulder girdle complex. They also help protect the neck. Well-built traps help football players and wrestlers to get that “no neck” look.
Finally, the back contains two long, thin but powerful snake-like muscles called the spinal erectors that attach to the pelvic girdle and run up the center of the back. Although the larger upper back muscles tend to look more impressive and receive the most attention by bodybuilders, the spinal erectors are the real power behind many of the primary mass-building exercises such as squats, deadlifts and bent-over rows.
TRAINING THE BACK
Bodybuilders tend to divide back-training exercises into three categories: those for width, those for thickness and those for the lower back.
Widthexercisesplacemostoftheirstimulationontheouteredgesoftheupperandlowerlats,helpingtoemphasizetheV-shape.Thebestwidthexercisesarevariationsofchin-upsandpulldowns.
Thickness exercises tend to place most of their stress on the center of the back, giving it a meaty look. Many bodybuilders have good back width but their central back area looks shallow. The best exercises for adding mass to the center of the back are rowing movements.
Finally, the spinal erectors are directly trained using back-extension exercises and indirectly with rowing and deadlift movements.
The following exercises are among the most popular used by pro bodybuilders for adding width, thickness and strength to the upper, lower and central back areas. I left out trap exercises because most bodybuilders train traps with shoulders.
WIDTHEXERCISES

Wide-grip chin-upsNarrow-gripchin-ups
Chin-upsusingV-gripattachment Reverse-gripchin-ups
Front pulldowns Narrow-grip pulldowns
PulldownsusingV-gripattachment Reversepulldowns
One-armpulldowns
Behind-the-head pulldowns (This exercise is not recommended because it puts your shoulders in a vulnerable position, but it is still performed by a few bodybuilders.)
THICKNESS EXERCISES

Wide-grip barbell rows Reverse-grip barbell rows T-bar rows
One-arm dumbell rows Seated cable rows

Ronnie Coleman displays his well-developed back, highlighting his classic V-shape.
Photo of Ronnie Coleman by Jason Mathas
THE CHAMPS’ ROUTINES
Dexter Jackson
“I tend to get bigger as I diet. My calories don’t increase when I diet but I eat better foodsmore frequently and that seems to make me bigger.”
–DexterJackson,multi-timeArnoldClassicwinner,commentingonhisbody’suniqueresponsetodieting.

Despite routinely being outweighed by 50 pounds or more, top IFBB pro Dexter Jackson has more than held his own on today’s highly competitive bodybuilding stage, having won numerous pro contests around the world, including the Arnold Classic on three occasions as of this printing.
Dexter has a unique philosophy on training. He works his entire body over three workouts,
hitting each bodypart just once per week. He also keeps the total number of sets below 10 for every muscle group. With one of the widest and most detailed backs in bodybuilding today, it’s hard to believe he maintains it with just two exercises per workout!
Dexter starts his back workout with one of the two staple width exercises – front chins or front pulldowns. If he does chins he’ll use just his body weight and aim for 3 or 4 sets of 10 to 15 reps. If he opts for pulldowns he’ll use enough weight to keep the reps in the 6-to-8 range.
Toaddthickness tohiscentralback,Dexterwilldo3or4setsof6to8repsofeitherbarbell rowsorone-armdumbellrows.


EXERCISE
SETS
REPS
Chins
3-4
10-15
Front Pulldowns
3-4
6-8
Barbell or Dumbell Rows
3-4
6-8

Dexter Jackson maintains one of the widest backs in bodybuilding today with just two exercises per workout.
Photo of Dexter Jackson by Raymond Cassar

King credits most of his back development to rowing movements – he does three in his back workout.
Photo of King Kamali by Robert Reiff
THE CHAMPS’ ROUTINES
King Kamali
“You want to feel your back muscles doing most of the work. As you pull the weight backtoward you, lift and expand your chest and your shoulder blades will almost touch together.”
–KingKamali,topbodybuildingproandregularMuscleMagInternationalcolumnist Withhis1999NPCheavyweightclasswinandfourthplaceatthe2001ArnoldClassic–his
firstprocontest–KingKamali(realnameShahriarKamali)wasquicktocementhimselfasoneofthenewforcesinbodybuilding.Neverafraidtospeakhismind,Kamaliquickly gained areputationasoneofbodybuilding’sbadboys.Thisstrategypaidoff,ashe’soneofthemostsought-afterguestposersandspeakersinthe sport.HealsowritesanoutspokencolumninMuscleMagInternationalmagazine.
Packing240to250poundsincontestshapeonhis5‘10”frame,Kamali isno slouchinthemass departmentandeasilyholdshis ownwithmostofthemass monstersonthepro circuit.
One of Kamail’s best bodyparts is his back. He attributes most of his back development to rowing exercises, and a typical back workout will see him doing three rowing exercises and only one pulldown or chin-up exercise.
Kamali usually starts his back workout with quarter deadlifts. Over the years he has found this exercise great for building up his lower back. He also discovered that it’s a great way to add thickness to his traps and central upper back. During a typical workout King will do 4 sets of 12 to 15 reps.
King’s next exercise is a seldom-seen back movement: one arm barbell rows. He starts by putting one end of an Olympic bar in a corner or against the base of a machine and has a training partner stand on it with one foot. He then bends forward and grabs the bar just below the sleeve. With the elbow of his free arm braced across his knee, he slowly pulls the bar up as if doing a T-bar row. Again he does 4 sets of 12 to 15 reps.
For his third exercise King moves on to seated cable rows. He begins by sitting on the machine’s pad and, with his feet on the foot rests and knees slightly bent, he slowly pulls the handle in to his lower ribcage. He then returns to the starting position by slowly stretching his torso forward. King says the key to this exercise is to pull with the lat muscles and not jerk the weight up with the lower back. Not only does the jerking movement defeat the purpose of the exercise, it’s a great way to injure your lower back ligaments. As you might have guessed by now, he does 4 sets of 12 to 15 reps.
After two rowing movements and the deadlifts you’d think King might be finished, but there’s still more to be done. Next up is wide front pulldowns. With a grip just slightly wider than shoulder width, he pulls the bar down to his collarbone and then slowly stretches it back over his head to just short of lockout. For variety King likes to use different grips on the bar (i.e. wide, narrow, reverse). As usual, he does 4 sets of 12 to 15 reps.
Tofinishoffhisback,Kingdoesonefinalrowingmovement:one-armcablerows.Unlikemostpeople,who brace themselvesonabench,Kingdoescable rowswhilestanding, bentslightlyforward.Healsorotateshishandashepullsthecabletohiships.Hestartswithhispalmsfacing inwardand thenrotateshis armsoatthe topoftheexercise hispalmsface rearward. Againit’s4setsof12to15reps.
KAMALI’S BACK WORKOUT
EXERCISE
SETS
REPS
Quarter Deadlifts
4
12-15
One-Arm Barbell Rows
4
12-15
Seated Rows
4
12-15
Wide-Grip Front Pulldowns
4
12-15
One-Arm Cable Rows
4
12-15

Mark focuses on form and feeling when training his back.
Photo of Mark Dugdale by Jason Mathas THE CHAMPS’ ROUTINES
Mark Dugdale
“Don’t get me wrong, I still train as heavy as I can, but my focus is on feeling the backmuscles through the entire range of motion. So I guess you could say I made one major change: I switched my focus from poundage to feel.”
– Mark Dugdale, IFBB pro, discussing how he modified his back-training philosophy.

Like many inexperienced bodybuilders, Mark Dugdale had trouble developing his back.
Evenafterwinningthe2004USAChampionships,Markfeltthathisbackwaswaybehindtherest ofhisphysique.ItmayhavebeensufficienttowintheUSAs,butitwas nowheregood enoughtostandanassaultfromthelikesofJayCutler,VictorMartinezandRonnieColeman
on the Olympia stage.
As Mark discovered, it wasn’t a lack of busting ass that kept his back development lagging. No, it was that common trap of using too much weight and letting his form get sloppy. This way of training may work with some other muscle groups, but not the back.
Nowadays when he hits his back, Mark keeps his mind focused on every single rep. He still trains heavy, but his form is immaculate and the priority is on how much stimulation his back muscles receive and not how much weight is on the stack or bar.
Mark typically starts his back workouts with seated pulley rows. If you want to see what Mark means by proper form, you need look no further than this exercise. With a slight bend at his knees to reduce lower back stress, Mark pulls the V-shaped attachment into his lower ribcage, fully contracting his shoulder blades as he pulls. He then stretches his arms out to just short of a locked-out position, being careful to stretch his torso forward only a few degrees.
Manybodybuildersstretchallthewayforwardandsetuparockingmotion.InMark’smindthisisdefeatingthepurposeoftheexercise,nottomentionplacingunwantedstressonthelowerback.After2warmupsetsMarkdoes2workingsetsof6to12reps.
For his second back exercise Mark pulls out one of six-time Mr. Olympia Dorian Yates’s favorites: reverse-grip pulldowns. With a shoulder-width reverse grip, Mark slowly pulls the bar down to his mid-chest, being careful to fully contract his shoulder blades and arch his chest at the bottom. He then stretches his arms above his head to just short of a locked-out position. Again he does 2 working sets of 6 to 12 reps.
Exercisenumber threeisbent-overrowsontheSmithmachine.Heprefersthestraight-line motionoftheSmithmachinetothebarbell, asitallowshimto focusonworkinghisbackmusclesratherthanconcentratingonbalancingthebar. With historsojustshortofparallelwiththefloor, Mark pullsthebartohis lower waist. Thereisabsolutelynorockingorjerkingtheweightonthis exercise.As youmightguess,it’s2setsof6to12reps.
To finish off his back, Mark supersets 2 sets of 6 to 12 reps of wide-grip front pulldowns with straight-arm rope pushdowns. While wide pulldowns are familiar to most readers, rope pushdowns may need a brief description. Mark attaches a rope attachment to a high pulley and, with just a slight bend at his (locked) elbows, pushes it down to his thighs. He finds this exercise great for the lower lats and serratus.


EXERCISE
SETS
REPS
Seated Cable Rows
2
6-12
Reverse-Grip Pulldowns
2
6-12
Smith-Machine Rows
2
6-12

Dennis Wolf is quickly becoming a force to be reckoned with in the bodybuilding world.
Photo of Dennis Wolf by Josef Adlt THE CHAMPS’ ROUTINES
Dennis Wolf
Followinginthe footstepsofMarkus Ruhl, GunterSchlierkampand ofcourseArnold Schwarzenegger, 260-pound Dennis WolfisyetanotherGermanicbodybuilderwho seemstohavecomefromnowheretofrightenthecurrentcropofIFBBpros.Afterwinningoveralltitles atthe2005GermanandWorldChampionships,Dennis quicklyplacedinthetop10inanumberofproshowsbefore winningthe2007KeystoneProClassic.His5th place finish atthe2007Mr.Olympia–manyhadhimashighasthird–onlyfurtheredhisreputationasoneofthenewfaces (andchests,and backs, andarms…)tobefeared.
Dennis typicallystartshisbackworkoutwithfront pulldownstohischest.Unlikemanybodybuilders,whousebodymomentumtotraintheiregosandsimplyliftmoreweight,Dennis keeps historsostationaryand concentrates onpulling onlywithhislats.
Next up: He does 3 sets of seated pulley rows. He uses a wide underhand grip on this one to bring in more of his lower lats.
Dennis’ third exercise is one of his favorites: one-armed seated pulley rows. He finds this movement one of the most effective for working the lower, outer edges of his lats.
To finish his back workout Dennis does straight-arm pushdowns. Like many other champs, Dennis looks to Dorian Yates for inspiration, as this exercise was one of Dorian’s favorites.
Dennis adds that the key to this exercise is to use just enough weight to work the lats and serratus without having to swing the body or bend the elbows, which would bring the triceps into play.
WOLF’S BACK WORKOUT
EXERCISE
SETS
REPS
Front Pulldowns
3
10-12
Seated Pulley Rows
3
10-12
One-Arm Pulley Rows
3
10-12
Straight-Arm Pushdowns
3
10-12
THE CHAMPS’ ROUTINES
Jay Cutler
“Deadlifts and barbell rows were two exercises I got really strong on, but I was justlifting the weight. I wasn’t feeling my back work at all, and so it wasn’t improving in spite of my ability to use huge weight.”
–JayCutler,multi-Mr.Olympia,commentingonhowhisbackdidn’trespondthewayhewantedalthough hewas verystrong.

Lesser individuals would have given up the second time. The more determined among them might have given it just one more shot. But Jay Cutler is made of sterner stuff than most.
Despite placing second to Ronnie Coleman at the Mr. Olympia on four occasions he vowed that come hell or high water he would win bodybuilding’s ultimate prize.
Since his first runner-up placing in 2001, Jay knew that although he could hold his own or surpass Coleman on many poses, the contest was all but over when they turned around.
Coleman’s back had set new standards in size, thickness and detail. Jay knew that if he hoped to snatch the Sandow trophy from big Ronnie some day, he would need to bring his back up to Coleman’s level. The rest, as they say, is history. Jay did just that and relegated Coleman to second place in 2006. He then proved it was no fluke by defending his title in 2007, pushing Ronnie down to fourth place.
One of the first things Jay did to improve his back was to split his training into two parts. He did mostly upper back in the morning and lower back and traps in the evening. Jay is quick to point out that the average bodybuilder would quickly overtrain by following such a heavy workload.
Jay usually starts his back attack with front pulldowns. Even though he admits chins are probably a better exercise, there’s just no way a guy like him weighing over 300 pounds in the off-season could chin effectively with that kind of weight. He usually does 6 sets of 8 to 12 reps, using two different grip styles.
Hisfirstistheshoulder-width reverse-grip pulldown madepopular bysix-timeMrOlympia,Dorian Yates.He followsthisup by usingastandardgripwitha slightly widerthan shoulder-width grip.
Jay’s second exercise is the T-bar row. He attributes this movement more than any other for adding the extra thickness he needed in his center back. He’ll typically do one set with two 45- pound plates and then work up to four or five plates for 3 sets of 6 to 8 reps.
After T-bar rows it’s on to one-arm dumbell rows. Initially he did the standard hands-on-
the-benchversion,butfoundthathislowerbackgotinvolved,sonowhedoestheminamoreverticalmanner,withhisfreehandholdingadumbellrack.Hestartswitha120-pounddumbellandthendoes2setswitha140-pounderfor7to9reps.
For his fourth back exercise Jay does another basic mass-builder: the barbell row. As with one-arm rows he discovered that when he stands at 70 degrees as opposed to the traditional 45 degrees, his back receives more stimulation. He found he had a tendency to swing more when in the lower position. Jay normally does 3 sets of 6 to 8 reps, using about 315 pounds.
Exercise number five is the seated cable row. Jay does the basic exercise, doing 2 to 3 working sets of 6 to 8 reps.
CUTLER’S UPPER BACK WORKOUT
EXERCISE
SETS
REPS
Pulldowns (two grips)
6
8-12
T-Bar Rows
3
6-8
One-Arm Dumbell Rows
2
7-9
Barbell Rows
3
6-8
Seated Cable Rows
2–3
6-8

Jay’s approach to improve his back involved splitting his training into two parts – upper back and lower back with traps.
Photo of Jay Cutler by Alex Ardenti

As opposed to his arms, which respond quickly to training, Lee had to work very hard to bring up his back.
Photo of Lee Priest by Jason Mathas
THE CHAMPS’ ROUTINES
Lee Priest
“But the real proof came during the quarter turns in round one. Lee looked great fromthe front with his tremendous delts and eight-pack abs. From the side his amazing arms were evident. Now for the back. Long considered a bit of an Achilles’ heel, Lee’s back looked better than it has in a long time … maybe ever.”
– Larry Pepe, regularMuscleMag Internationalcontributor, commenting on Lee Priest’s condition at the 2004 Iron Man.

It’s not so much the 220 pounds of striated beef that he carries into combat. Nor is it those 22-inch guns that swell from his shoulders. What really causes fans and fellow competitors to stand back in awe is the fact that all of this weaponry is displayed on a 5‘4” frame. Most bodybuilders with these dimensions are strutting around with frames pushing six feet or more.
While his arms have always responded quickly to training, Lee’s back took a concentrated effort of determination and persistence on his part to bring it up to the same level as the rest of his physique. When he started evaluating his back, Lee immediately noted that it definitely needed more width. This is why he usually starts his back training with front pulldowns. Unlike many bodybuilders who load up the machine and then throw their whole body into it, Lee’s reps are rock solid. No body sway or jerking for the Australian pocket Hercules. A typical day will see him doing 5 sets of 8 to 12 reps.
Lee’ssecondexerciseisanotherwidthmovement:frontchins.Likemostbodybuilders,Leedoesn’tdothis exerciseyear-round,asheisusuallytoo heavy(Leesometimesgets upto270poundsintheoff-season),butassoonas his weightstartsdroppinghedoes4to5setstofailure,averaging10to15repsperset.
Withtwowidthexercisescompleted,Leemovesontorowingexercisestoaddthicknessanddensity.Oneofhis favoritesisseatedcablerows.Again,Leedoesnotcheatbyrocking hisbodybackandforth.Withtheexceptionofaslightstretchforwardattheend,Leekeeps historsorelativelystraightthroughout.Againit’s4to5setsof8to12reps.
Exercises four and five are a unique Priest combination. Lee will load up an EZ-bar with three or four 45-pound plates per side and bang out 8 to 12 reps of bent-over rows. He prefers the EZ-bar over the straight bar as it’s both easier on his back and seems to provide a stronger back contraction. As soon as he completes the last rep he stands up straight and squeezes out 8 to 12 reps of shrugs. Lee typically does 5 supersets of both exercises.
Most bodybuilders would be done by now but not Lee. For his sixth exercise, Lee does 5 sets of V-bar pulldowns. He finds this exercise excellent for filling in the area of his back between his lower traps and lower lats. He’s always careful to keep his torso arched throughout the full range of motion on this exercise.
To finish off his back workout Lee does 3 or 4 sets of 12 to 15 reps of back extensions. Lee
does this all-important exercise both to balance out his lower back with his upper back and to provide his lower back with the strength necessary to endure such heavy movements as squats, deadlifts and rows.
PRIEST’S BACK WORKOUT
EXERCISE
SETS
REPS
chins
5
8-12
Front Pulldowns
5
8-12
Seated Cable Rows
5
8-12
EZ-Bar Rows
5
8-12
EZ-Bar Shrugs
5
8-12
V-Bar Pulldowns
5
8-12
Back Extensions
3–4
12-15
CHAPTER 78
Chest Training
“Striated mountains of pectoral mass – a sight to behold, on or off the stage.”
– Casey Gately,MuscleMag Internationalcontributor
Withthepossibleexceptionofthebiceps,noothermusclegroupreceivesthesame degree of attention as the chest. It’s one of the primary symbols of toughness and masculinity.
There are several reasons chest training is so popular. For one thing the chest is the center
of the upper body’s power. You rarely hear bodybuilders asking one another how much they can row or pressdown, but it seems all bodybuilders are preoccupied with their bench press. The location of the chest also makes it easy to see as you train it, and whenever you look in the mirror. Unlike the back or shoulders, you can see every muscle fiber contract as you perform chest exercises. Training chest is also fun compared to such other muscles as calves, back or thighs, which often end up shortchanged because of visibility or difficulty. Not so with the chest. It’s a low-pain, highly visible muscle, and once pumped up it feels like two plates of armor.
Bodybuilders famous for theirchestsinclude RonnieColeman,LeeHaney,Arnold Schwarzenegger,SergeNubret,FrancoColumbu,BranchWarren,JayCutlerandMarkusRuhl.
ANATOMY
When we talk about the chest we are primarily referring to two regions: the larger outer chest muscles called the pectoralis major and the smaller pectoralis minor that are located underneath the pectoralis major. Although they play a role in adding strength and size to your chest, bodybuilders don’t really focus on the pectoralis minor when training. For the purposes of this book, when I talk about chest exercises I’m referring to the pectoralis major.
The primary function of the chest muscles is to draw the arms and shoulders toward the center of the body. To put it simply, the chest muscles allow you to make a bear-hug type motion with your arms. These muscles can be considered in opposition to the back muscles.
TRAINING
Bodybuildersgenerallydividechesttrainingintotwoparts:upperandlower.Astimegoesonyoumayhavetospecializeonsuchareas astheinner,outerandpec-delttie-inregions.At theintermediateleveloftrainingyoushouldincludeatleastonelower-chestandoneupper-
chest exercise in your workouts.
CHESTEXERCISES

FlatbarbellbenchpressesIncline barbellbenchpressesDeclinebarbellbenchpressesFlatdumbellpresses
Incline dumbell presses Decline dumbell presses Flat dumbell flyes Incline dumbell flyes Decline dumbell flyes Dips
Pullovers
Cable crossovers Vertical press machine Pec-deck machine

Branch Warren sports one of the most famous chests in bodybuilding.
Photo of Branch Warren by Ralph DeHaan

Jay credits his chest development to changing his exercises to those that allowed him to feel his
chest muscles working.
Photo of Jay Cutler by Irvin Gelb
THE CHAMPS’ ROUTINES
Jay Cutler
“When people try to criticize me for not using as much weight as they think I should beusing, I always remember how crappy my chest was when I was caught up in using the heaviest weights possible.”
–JayCutler,multi-Mr.Olympiawinner,respondingtoareporter’squestiononwhyhedoesn’ttrainheavier.

WhenJayCutlersnatchedtheMr.Olympiacrownfromeight-timewinnerRonnieColemanin2006,hediditbyplaying Ronnie’s game: carryingthemaximumamountofstriatedbeef onhisframe.Fromthighstobacktoarms,Jay’sphysiquewascomplete,andhewasrewardedfor his effortswiththe covetedSandowstatue.
Despite the two armor plates that he sports across his ribcage nowadays, his chest wasn’t always one of his best bodyparts. As he’s quick to point out, the problem was self-inflicted. Like many bodybuilders he got too hung up on seeing how much weight he could handle on the flat barbell bench press. The end result was a massive set of shoulders that made his chest look shallow.
Once he realized the error of his ways he ditched the barbell presses in favor of exercises that allowed him to squeeze and feel his chest muscles working. Another change he made was to alternate compound exercises with isolation movements. He finds this puts less stress on his joints and greatly reduces the risk of injuries.
Jay usually starts his chest training with flat dumbell presses. He finds that not only do the dumbells allow him to work his chest through a greater range of motion, they allow him to move his hands closer together at the top of the exercise. He starts off with a couple of warmup sets of 10 to 12 reps using from 75 to 100 pounds, and then does 2 to 3 sets of 8 reps using
125-to 130-pound dumbells.
Jay’s second exercise is high cable crossovers. While most bodybuilders consider cable crossovers more of a shaping exercise, Jay is convinced that this exercise has added extra size to his inner chest. Since his chest is fully warmed up from the flat dumbell presses, Jay dives straight into his 3 working sets for 10 to 12 reps.
Next up is incline dumbell presses. Jay offers this advice to beginner and intermediate bodybuilders: “If the development of your upper chest does not match your middle and lower chest, you should do this exercise first in your routine.” On most days Jay will do one lighter set of 10 reps and then 2 to 3 sets of 6 to 8 reps using much the same weight as with the flat dumbell presses.
Forhis fourthexerciseJaydoes2setsof10to12repsofdumbellpulloversusinga100-pounddumbell. While mostbodybuildersdothis exercise earlyintheir careerstotryandexpandtheirribcages,Jayusesthemtoaddsizetohischest.
To finish off his chest, Jay does 3 sets of low cable crossovers. For those not familiar with
the exercise, you start by putting the cable pulley at the floor. With a slight bend at the elbow, slowly sweep the arms upwards and together to just below the chest.
CUTLER’S CHEST WORKOUT
EXERCISE
SETS
REPS
Flat Dumbell Presses
2–3
8
High Cable Crossovers
3
10-12
Incline Dumbell Presses
2–3
6-8
Dumbell Pullovers
2
10-12
Low Cable Crossovers
3
9-12

Photo of Jay Cutler by Irvin Gelb

Photo of Victor Martinez by Irvin Gelb

To shock his muscles and keep them guessing, Victor rotates his starting chest exercise every three workouts.
Photo of Victor Martinez by Raymond Cassar THE CHAMPS’ ROUTINES
Victor Martinez
“As a kid I overtrained the hell out of my chest. I would do two kinds of flat press everyworkout, plus two kinds of incline presses, along with pullovers and pec-deck. I was doing drop sets on every set – and this was twice a week! I honestly wasn’t feeling my chest work at all and it didn’t grow very much during that time.”
–VictorMartinez,topIFBBpro,commentingonthetrainingmistakeshemadewhenyounger.
With hiswinatthe2007Arnold ClassicandsecondplacetoJay Cutler atthe2007Mr.Olympia,VictorMartinezhaslockedhimselfintoplaceasoneofthetopprobodybuildersintheworld.Manyintheknowbelieveit’sonlyamatteroftimebeforehewinsbodybuilding’s mostcovetedcrown.
As expected of a second-place Olympia competitor, Victor’s physique is densely packed from head to toe. Victor attributes much of this mass to his career as a powerlifter before switching to bodybuilding. At a weight of 198 pounds, Victor has done an official 475-pound bench press and lifted over 500 pounds in the gym.
During the off-season, when adding new mass is Victor’s goal, he relies primarily on pressing movements and weighted dips. As contest time approaches he’ll add in cable crossovers and machines. He also rotates the starting exercise every three chest workouts, to keep his muscles shocked and off guard.
A typical Martinez chest workout will start with flat barbell bench presses. His warmup is
impressivetosaytheleast:hedoes225poundsfor20fast-temporeps.He’llthengo315for10reps,405for10reps, and then455for10reps.Victorwillpenalize himself at thispointifhecan’tdo10repswith455.He’lldroptheweightto315andagainto225andforceoutas many reps aspossible.
Victor’ssecondexerciseisoften incline dumbellpresses.He’llstartwith80-pound dumbells for two quickwarmupsetsof20repseach, and then do4setsof10repsusingthe100s,120s,125s,and150s.Duringtheoff-seasonhe’lloccasionallygouptothe170sor180sifhefeelsstrong.
To finish off his chest, Victor does 3 sets of incline dumbell flyes using 75-to 95-pound dumbells for 10 to 12 reps. This is the only isolation exercise he does in the off-season.


EXERCISE
SETS
REPS
Flat Barbell Presses
*
5
10
Incline Dumbell Presses
**
6
10
Incline Dumbell Flyes
3
10–12

Dexter finds that doing three exercises of 3 sets works best for his chest routine.
Photo of Dexter Jackson by Raymond Cassar
THE CHAMPS’ ROUTINES
Dexter Jackson
“I think I’m very balanced, and that has been the key to my success.”
– Dexter Jackson, top IFBB pro, with an understatement about how well balanced his physique is.
Inasportdominatedby270-to280-poundfreaks,220-poundDexterJacksonhasmanagedtodoquitewellforhimself,thank youvery much. Since winningthe1998North American Championships,Dexterhasvaulted tothe upperechelonofprobodybuilding.WiththeexceptionoftheMr.Olympia,Dexterhaswonjustaboutevery probodybuildingcontest,includingtheIronMan andtwo Arnold Classictitles.
You’ll likely be surprised to discover how simple his chest routine actually is. Never one for high-volume training, Dexter does just three exercises of 3 sets each. He has found over the years that any more than 9 or 10 sets per muscle group is just too taxing on his recovery system.
Hisfirstexerciseisusuallyapressingmovement–eitherbarbellordumbell.Asthisishis firstchestexercisehe’lldo2to3lightwarmupsetsandthen3workingsetsof4to8reps.
To hit his upper chest Dexter relies on an incline movement – usually incline Smith presses. As his chest is fully warmed up from the 5 to 6 sets of flat presses, he’ll go straight into his 3 working sets of 4 to 8 reps.
Dexterusuallyconcludeshischesttrainingwithaflyeexercise–eitherflatdumbellorpec-deck.Againit’s3setsbuthe’llgoslightlyhigheronthereprange– usually6to8.
JACKSON’S CHEST WORKOUT
EXERCISE
SETS
REPS
Flat Barbell Presses
3
4-8
Incline Smith Presses
3
4-8
Flat Dumbell or Pec-Deck Flyes
3
6-8
Photos of Troy Alves by Robert Reiff
THE CHAMPS’ ROUTINES
Troy Alves
“I couldn’t even get the ball from center field to the pitcher. You can imagine howdepressing that was for me.”
–TroyAlves,2002NPCNationalschampion,commentingonhowaninjuryforcedhimtoabandonhismajorleaguebaseballambitionsandfocusonbodybuildinginstead.
Troy Alvesisa perfectexampleofhowan accident canbeablessingindisguise.As thefuture2002NPCNationalschampionwasgrowingup,hisidolsweren’tArnoldorLeeHaney,butbaseballlegendsHankAaronandReggieJackson.TroyeventuallybecamegoodenoughatbaseballtobescoutedbytheCaliforniaAngelsandearn ascholarship toArizonaCommunityCollege. Unfortunately, an injurythatoccurredwhileattempting aheavy benchpressendedhisbaseballfutureandhiseducationalscholarship.ButTroy’sgraycloudhada silverlining.Hesoondiscoveredthathehadthetypeofbodythatrespondedquicklytoanytypeofresistancetraining.Eventhepush-upshedidinhispreteenyears forkaratechangedhischestdramatically.
Troy has one of the most proportionate chests on the pro tour, but it wasn’t always that way. Like many bodybuilders, Troy spent too many years starting his chest workouts with flat barbell presses. The end result was great lower and outer pec development but a shallow upper chest.
Once Troyrealizedthattomakea name for himself as a probodybuilderhewouldhavetobring hischestuptostandard,heredesignedhisworkouts.Henowbeginsvirtually every workoutwithan inclinepressingmovement – either barbellordumbell.Ifusingbarbells he’lldowarmupsetswith135and225poundsand thenworkupto405for 3to4setsof6to10reps.Thesearenothalfreps,either. Troymakessuretolowerthebarallthewaytohis collarbone.IfusingdumbellsTroywillworkupto150to160poundersfor3to4setsof6to10reps.
Troy’s second exercise is a flat press – usually dumbells. Whether barbell or dumbell, Troy doesn’t begin the exercise until he has a slight arch in his lower back and his shoulder blades are pulled together. These two little movements shift most of the stress from the front shoulders to the pecs. When using the dumbells Troy will work up to the 150s for 3 to 4 sets of 6 to 10 reps. If doing flat barbell presses he’ll use about 405 pounds for the same number of sets and reps.
For his third exercise Troy moves back to the incline bench and does what he calls an incline press/flye. With his hands in the traditional palms-facing-inwards flye position, Troy pushes the dumbells straight up like a press. He doesn’t “hug” them together as in a flye movement. He knows this isn’t a typical way to do these exercises but he finds it the best variation for stressing his upper chest. He usually does 3 sets of 6 to 10 reps using 75 to 85 pounds.
Troy finishes his chest by alternating the incline press/flye exercise with the flat version.
On most days he’ll use 85 to 100 pounds for 3 to 4 sets of 6 to 10 reps.

ALVES’ CHEST WORKOUT
EXERCISE
SETS
REPS
Incline Barbell or Dumbell Presses
3-4
6-10
Flat Dumbell or Barbell Presses
3-4
6-10
Incline or Flat Presses/Flyes
3-4
6-10


To maintain one of the most proportionate chests on the pro tour, Troy starts every workout with an incline pressing move.

Chris “The Real Deal” Cormier now limits his barbell work since overcoming a lower-back infection in 2006.
THE CHAMPS’ ROUTINES
Chris Cormier
“I don’t expect people to kiss my ass or bow down to me but I wish my fellow pros wouldrecognize the longevity I have had in this sport, and my accomplishments.”
– Chris Cormier, top IFBB pro, responding to a reporter’s question on how he deals with the negative comments of some of the newer members of the sport.
Whenitcomestolongevity,ChrisCormierisatthetopofthelist.Nicknamed“TheReal Deal”becauseofhis facial resemblancetoformerHeavyweight boxing champion Evander“TheReal Deal” Holyfield,Chrisisoneofthetruesuperstarsinthe sportofbodybuilding.Withover100conteststohis creditanddozensofwinsand second-placefinishes,Chrisisalways a forcetobereckoned with. Aseriouslower-back infectionin2006temporarily paralyzedhim,buteventhatcouldn’tsendhimintoretirement,andhecamebackwithaveryrespectable4th place finish atthe2007MontrealGrandPrix.
An ironic aspect to Chris’s longevity is that he’s also one of the sport’s stronger individuals. Most guys who throw around huge poundage have short careers. However, save for the lower-back injury in 2006, Chris seems to have escaped serious injury. How strong is Chris? Well at one time he was doing 12 reps with 405 pounds on the incline barbell press.
Most bodybuilders would be lucky to do one rep with this weight on the flat barbell press. Chris could also use 200-pound dumbells for flat and incline dumbell presses. You just have to see it to believe it.
Nowadays Chris limits his barbell work. Since he has both great chest mass and a more cautious view to training, he now uses more flyes and machines in his training. Chris usually starts his chest training with incline Hammer Strength presses. He’ll typically do a couple of warmup sets and then work up to four or five 45-pound plates a side for 4 sets of 12 to 15 reps.
For hissecondexercise,ChrisswitchesovertotheflatversionoftheHammerStrengthpress.Againhefindsthat hecangoasheavyashewants withoutthesame joint pain experiencedwhileusingbarbells.AnormaldaywillseeChristhrowingsix45-poundplatesoneach sideanddoing4setsof12to15reps.
Chris’ third exercise is incline dumbell presses. Instead of the 180 to 200 pounders that he used years ago, he now keeps the weight “down” in the 120-or 130-pound zone. To keep up the intensity, he does higher reps – 12 to 15 versus 6 to 8. This not only puts less stress on his joints but gives his upper chest a much better pump. Again he does 4 sets of this exercise.
Tofinishoffhischest,Chrisaddsin4setsof12to15repsofinclinedumbellflyes.Bythispointhischestistired,sothere’snoneedtogosuperheavy.Chriswilltypicallyuse75to90poundsforultraslowandstrictreps.Ashesays:“Mostguysdon’tdotheseright.Theyusetoomuch weightandtreatitas somehalf-assedpress.”
Incline Hammer Strength Presses
4
12-15
Flat Hammer Strength Presses
4
12-15
Incline Dumbell Presses
4
12-15
Incline Dumbell Flyes
4
12-15

Photos of Chris Cormier by Robert Reiff

To maintain his exceptional proportions, Craig keeps his workouts short but intense.
THE CHAMPS’ ROUTINES
Craig Richardson
“As I developed, I noticed two things were happening to my physique. First: my frontdelts were getting huge, but were really overshadowing my chest development. Second: my upper-pec area was lacking.”
–CraigRichardson,IFBBpro,onthecommonperilofyoungbodybuildersrelyingtoomuchontheflatbarbellpressforchestdevelopment.
Although he’s competed in only a dozen or so pro contests since 2003, Craig Richardson has made a mark on the bodybuilding scene. With the exception of his first Night of Champions and the 2005 Mr. Olympia, he has consistently placed in the top 10. Like Dexter Jackson and Shawn Ray before him, Craig holds his own against guys who outweigh him by 50 pounds by displaying near flawless proportions.
Likemanybodybuilderswhocameofageduringthe1990s,CraigwasheavilyinfluencedbythetrainingphilosophyofDorianYates,andkeepshisworkoutsshortbutintense.
Craig realized early on that he was relying on the flat barbell press too much for his chest development. Like many bodybuilders, his lower chest and front shoulders were far outpacing his upper chest. As tough as it was, Craig decided to drop the flat barbell press altogether and concentrate on incline movements to balance out his upper chest. He was rewarded for his efforts by winning the Light Heavyweight class at the 2000 NPC Nationals.
Nowadays Craig starts his chest training with either incline Smith-machine presses or
incline dumbell presses. Unlike most bodybuilders, he finds angles of 30 degrees or less still place most of the stress on his lower chest. For this reason he sets the bench angle at 45 degrees. Craig typically does a few light warmup sets and then does 3 sets of 6 to 8 reps.
Withhisupperchesttrainingoutoftheway,Craig’snextexerciseisthedeclineHammerStrengthpress.Hepreferspressing onHammerStrengthmachinestodumbellsorbarbellsbecausehecanconcentrate onsqueezingandcontractinghispecs.There’snohaving toworryaboutgettingthedumbellsintopositionorcontrollingthem.Againhedoes3heavyworkingsetsof6to8reps.
To finish off his chest Craig does 3 sets of 12 to 15 reps of either cable crossovers or pec- deck flyes.

Photos of Craig Richardson by Jason Breeze
RICHARDSON’S CHEST WORKOUT
EXERCISE
SETS
REPS
Incline Smith or Dumbell Presses
3
6-8
Decline Hammer Strength Presses
3
6-8
Cable Crossovers or Pec-Deck Flyes
3
12-15

Lee Priest and Paul Dillett go head-to-head showing off their chests.
Photo of Lee Priest and Paul Dillett by Josef Adlt

Photos of Lee Priest by Jason Mathas
THE CHAMPS’ ROUTINES
Lee Priest
When you’re one of the sport’s most popular and controversial bodybuilders you’d better have the physique to back up your words. In this regard, Australia’s Lee Priest easily surpasses all expectations. Carrying 220 pounds on his 5‘4” frame (275 to 280 in the off- season!), Lee is one of the most massive bodybuilders of all time. He’s also one of the strongest, with 800-pound squats and 500-pound bench presses a common occurrence in the off-season.
Leecomesfromtheoldschooloftrainingstylesandachestworkoutwillseehimeasilydo4or5 exercises for at least20setsintotal.Herotateshis exercisesona regularbasis,gravitatingmoretowardmachinesduringthepre-contestseason.ThefollowingisatypicalLeePriestpre-contestchestworkout.
His first exercise, which he doesn’t even consider part of his chest routine, is the standing cable crossover. He finds this exercise great for warming up his chest and he’ll use a moderate amount of weight for 4 sets of 12 to 15 reps. Lee is especially proud of the fact that in all the years he has been training he has never had a chest or shoulder injury.
Lee’s second exercise is usually a seated machine press. During the off-season he’ll do flat dumbell presses with 180-pound dumbells, but he finds the machine better for stability and injury prevention during the pre-contest season. He starts with 3 lighter sets and then works up to as much weight as he can handle for 5 sets of 6 to 8 reps.
Lee’sonefree-weightexerciseduringthepre-contestseasonistheinclinedumbellflye.He’lltypicallyuse100-pounddumbellsfor5setsof6to8reps,goingforafullstretchatthebottomoftheexerciseandbringing hisarmstoalockoutpositionatthetop.
Tofinishoffhispro-sizedpecs,Leebangsout4setsofbodyweightdipstofailure.Hedoesn’tneedtostrapweightaroundhiswaist,ashischestisalreadywellfatiguedbythispoint.
PRIEST’S CHEST WORKOUT
EXERCISE
SETS
REPS
Cable Crossovers
4
12-15
Seated Machine Presses
5
6-8
Incline Dumbell Flyes
5
6-8
Dips
4
failure

Photo of Quincy Taylor by Ralph DeHaan
THE CHAMPS’ ROUTINES
Quincy Taylor
“I’ve never trained heavier or harder, and that has made all the difference in bringing mychest and back up to pro standards. When we get to the gym we’re like two warriors going into battle.”
–QuincyTaylor,IFBBpro,commentingonworkingwithhistrainingpartner,formerpowerlifting championJesseEsparza.
Although he now displays a chest that rivals anything on the Olympia stage, it wasn’t always that way for Quincy Taylor. Even once he reached the national level, his gargantuan arms and shoulders were overpowering his chest and back.
Not willing to be just another big-armed bodybuilder on the pro circuit, Quincy set about
modifying his workout schedule so his chest and back could catch up to his arms and shoulders. One of his first changes was to train chest as his first muscle group following a complete day off. This allowed him to attack his chest workouts in a fresh state. He also found he made better gains by hitting his chest hard only once every seven or eight days.
Quincy usually starts his chest training with incline dumbell presses. After a couple of warmup sets in the 70-to 120-pound range he does 4 all-out sets, working up to 150-or 160- pound dumbells for 10 to 12 reps. These are not sloppy; nor are they half-reps. He starts at the top with his arms locked completely out and lowers the dumbells down until his elbows are below his back.
Next up are flat dumbell presses. As his chest is now fully warmed up from the inclines, Quincy goes right into his working sets. He typically does 4 sets of 10 to 12 reps, working up to 180-pound dumbells.
With his two basic dumbell exercises out of the way, Quincy next moves on to vertical machine presses. He’ll do 4 sets of 8 to 10 full reps and then have his training partner help him do another 8 half-reps. By this point his pecs are all but destroyed.
As if they needed it, Quincy finishes off his chest training with 4 sets of pec-deck flyes. Quincy has his own unique style on this exercise. Instead of placing his elbows and forearms on the vertical pads, he places his palms right in the middle of the pads and squeezes his arms together. As with the vertical machine press, Quincy does 8 to 10 full reps followed by 8 half- reps.


EXERCISE
SETS
REPS
Incline Dumbell Presses
4
10-12
Flat Dumbell Presses
4
10-12
Vertical Machine Presses
4
*
8–10
Pec-Deck Flyes
4
*
8–10

Quincy Taylor proves that he’s not just another big-armed bodybuilder – his chest rivals anything on the Olympia stage.
Photo of Quincy Talyor by David Paul
THE CHAMPS’ ROUTINES
Will Harris
“It was frustrating as hell. I would pound it [his chest] and pound it year after year, andit improved but never got close to the rest of my upper body. I needed a chest bad! Then in 2001 I made some changes and it exploded.”
–WillHarris,2004NPCUSAheavyweightchampion,commentingonhowhischestwasn’talwaysoneofhisbestbodyparts.
Like many bodybuilders trying to bring up a lagging bodypart, Will Harris made the classic mistake of doing more sets rather than fewer. The end result was a chronic state of overtraining. Luckily he wasn’t willing to settle for mediocrity and took a page out of Dorian Yates’ book. He made two changes to his chest training. He cut the total number of sets in half
    • from25downtoabout12.Healsoincreasedhisreprangefrom8to12to12to20.Theendresultwasthathischestvaultedfrombeingoneofhisworstbodypartstooneofhisbest.
Will’s a big fan of Hammer Strength and usually starts his chest training with their vertical press machine. Although many bodybuilders prefer the balance factor required by dumbells and barbells, Will finds that not having to balance the weight leads to a better chest workout. He’ll typically do 4 or 5 sets of 12 to 15 reps.
To hit his upper chest, Will moves on to Hammer Strength’s incline press machine. As his chest is fully warmed up from the vertical press, he’ll go slightly heavier on this exercise and do lower reps – in the neighborhood of 8 to 12.
With the two Hammer Strength machines out of the way, Will moves on to good old- fashioned dips. He performs these in the same manner recommended by the late Iron Guru, Vince Gironda: elbows out, chin on chest, torso leaning forward. Will tries to bang out 3 sets of 15 reps using his bodyweight.
To finish off his chest Will does 3 sets of either cable crossovers or pec-deck flyes. He’s not really fussy which one he uses and goes by instinct. Rather than get too worried about weight on these exercises, Will goes relatively light and keeps the reps in the 15-to-20 range.
HARRIS’ CHEST WORKOUT

EXERCISE
SETS
REPS
Vertical Hammer Strength Presses
4-5
12-20
Incline Hammer Strength Presses
4
8-12
Dips
3
15
Cable Crossovers or Pec-Deck Flyes
3
15-20

Will often finishes his chest routine with pec-deck flyes.
Photo of Will Harris by Jason Mathas
THE CHAMPS’ ROUTINES
Dennis James
Whenhewonthesuperheavyweightclassandoverall title atthe1998USAChampionships, manyintheaudiencehada feelingthatthe5‘8”DennisJameswouldbemakinghismarkontheproscene.Thesepredictionsweretoquicklycometrue,aswithinafew yearsDennishadwontheHungaryGrandPrixandachievedahostoftop-fivefinishes.
Dennis was among a new generation of pros who emerged on the scene in the late 1990s. He carried as much mass on his 5‘8” frame as do most guys over 6 feet tall. Although solid from head to toe, Dennis’ chest is noteworthy.
He’satraditionalistwhenitcomestotraining:3or4exercisesfor3or4setseach.AtypicaldaywillseeDennisstartwithinclineSmithpresses.There was atimewhen machine exercises werefrowneduponbymostbodybuilders,butnowadaysyou’rejustaslikelytoseeaMr.
Olympia competitor repping out on a machine as using barbells or dumbells. Dennis is one such convert. He starts by setting the bench at about 30 degrees. Then, using a slightly wider than shoulder-width grip, he lowers the bar to his collarbone. One thing Dennis likes to do on this exercise is pause at the top of the exercise, when his arms are fully locked out, and contract his pecs forcefully. He does 3 or 4 sets of 8 to 12 reps.
For his second exercise Dennis moves on to flat Hammer Strength presses. Once again he finds the machine gives his chest a better workout than the barbell. Dennis typically does 3 or 4 sets of 8 to 12 reps. Again the reps are performed in a slow, fluid, piston-like motion.
With his two primary pressing exercises out of the way, Dennis moves on to flat or incline dumbell flyes. He performs these in the traditional “hugging the tree” motion and makes sure never to bounce at the bottom of the exercise. He does 3 or 4 sets of 8 to 12 reps.
Dennis’ fourth exercise is either cable crossovers or pec-deck flyes. He does either of these exercises to emphasize the inner section of his chest and help bring out that clean line that divides his chest into two equal but massive slabs. Dennis prefers the version of the pec-deck with the 90-degree pads to the vertical-handled version that also doubles as a reverse flye.
While he’s the first to admit that this machine can be harder on the rotator cuff, he has never had any problems in this area. As expected, he does 3 or 4 sets of 8 to 12 reps.

Incline Smith presses and flat Hammer Strength presses are Dennis’ two primary pressing exercises.
Photo of Dennis James by Irvin Gelb To finish off his Grand Prix-winning chest, Dennis does 3 or 4 sets of machine dips. The machine Dennis uses is similar in function to a decline press and helps put that clean line under his lower pecs. While he usually sticks to his standard 8-to-12 range, he’ll occasionally go as high as 15.
Incline Smith Presses
3-4
8-12
Flat Hammer Strength Presses
3-4
8-12
Incline or Flat Dumbell Flyes
3-4
8-12
Pec-Deck or Cable Crossovers
3-4
8-12
Machine Dips
3-4
8-12

Markus Ruhl is one of bodybuilding’s true titans, and his chest is one of the best in the sport.
Photo of Markus Ruhl by Irvin Gelb THE CHAMPS’ ROUTINES
Markus Ruhl
“He has built every muscle group to the maximum and the end result is a physique manyfeel is the most representative of the word ‘bodybuilding.’ As he was inspired over a decade ago in his native Germany by Arnold Schwarzenegger, images of him in magazines all around the world are now motivation for the next generation of young iron pumpers to follow in his footsteps.”
        ? RonHarris,regularMuscleMagInternationalcontributor,commentingon2000TorontoProInvitational winner, MarkusRuhl.
Back in the 1980s Wendy’s had one of the most memorable ads in history. It featured three elderly ladies, one of whom asked: “Where’s the beef?” Well, one look at Germany’s Markus Ruhl and that question is easily answered. At a little under six feet tall and weighing an incredible 285 pounds in contest shape, Markus Ruhl is one of the true behemoths in the sport.
Markus’ first love was soccer, but at age 17 (and 140 pounds!) he took up weight training.
It wasn’t long before his outstanding genetics for building muscle emerged, and within a few years he was bench pressing 500 pounds on both flat and incline exercises. In recent years Markus has given up most flat pressing movements in favor of more incline work. As thick and as powerful as his upper chest is, he feels that a bodybuilder can never overdevelop this area.
For his first exercise, Markus usually does incline dumbell presses. Given the poundage he will be working up to, Markus does four warmup sets of 8 to 12 reps to really prepare his muscles and joints for the assault that is about to come. He then does anywhere from 6 to 10 working sets using as much weight as he can handle for 5 to 6 reps. As an example of how strong he is, Markus regularly uses anywhere from 170-to 200-pound dumbells in the off- season.

Photos of Markus Ruhl by Josef Adlt

Photos of Markus Ruhl by Josef Adlt
With a flip of his wrist Markus moves on to his second exercise – incline dumbell flyes.
Again the strength displayed by the big German is unbelievable and he’ll do 4 to 5 sets of 8 to 12 reps using 130-to 150-pound dumbells. Most bodybuilders can’t even flat press dumbells this heavy, let alone incline flye them.
For his third chest exercise Markus likes to dip back to the glory years of bodybuilding: Arnold’s Gold’s Gym days in California in the 1970s. One of the most popular exercises for Arnold and the other regulars at the time was dumbell pullovers. Besides working the chest and back muscles, the exercise was great for stretching the ribcage ligaments. This could easily add a couple of inches to a bodybuilder’s chest measurement. Markus is convinced that much of his ribcage size and overall chest shape is from doing heavy dumbell pullovers since day one. He prefers the cross bench version as it allows him to arch and get a better stretch. Again he does 4 to 5 sets of 8 to 12 reps.
To finish off those two slabs of meat that he calls his chest, Markus hits the cable crossover machine. During the off-season he’ll just do the movement with the pulleys in the high position, but close to a contest he adds in mid and low versions of the exercise. Unlike most bodybuilders, who prefer to do higher reps on this exercise, Markus stays true to his 8- to-12 range with heavy weights.
EXERCISE
SETS
REPS
Incline Dumbell Presses
6-10
5-6
Incline Dumbell Flyes
4-5
8-12
Dumbell Pullovers
4-5
8-12
Cable Crossovers
4-5
8-12
CHAPTER 79
Shoulder Training
“We all want them, don’t we? Wide shoulders that scream to the world we are muscular stallions, powerful and virile enough to take on any challenge. Every male heroic figure through the ages, from Samson to Superman, has been depicted as owning a set of imposing, broad deltoids.”
– Ron Harris, regularMuscleMag Internationalcontributor
“Thetruthis,astheupperbackaccumulatesmoremusclemassitbecomeswidersimply becauseit isexpandingawayfrom thespine.Both verticalandhorizontalpulling
movementscontributetothisphenomenon,sonooneshouldrelyoneitherattheexpenseofthe other.”
– Ron Harris, regularMuscleMag Internationalcontributor, explaining why you should do both types of back exercises in your back training.
Ofallthemajormusclesondisplayatabodybuildingcompetition,fewareashardtohideastheshoulders.Creativeposingcanhidemostoftheothermusclesbuttheshouldersarevisibleineverysingleposeyoudo.Theshouldersarealsooneofthefewmusclesthatwillstandoutevenwhenyouaredressed.It’spossibletohideasetof22-incharmsunderajacket,andthelargestofchestscanbekept from viewwithlooseclothing,butnomatter whatyouwear there’llbe nohiding awidesetofshoulders.Virtuallyallthe topprobodybuildershavegreatshoulderdevelopmentthesedays.Inthepast suchbodybuildersas SergioOliva,LeeHaney,PaulDillett, MikeMatarazzoandLarryScottwere famous for their cannonball-likedeltoids.
ANATOMY
Liketheback,the shoulders,ordeltoids,arereallya seriesofmuscles.Thedeltoids arecomposedofthreesub-musclescalledheads–thefront(anterior),side(lateralormedial)andrear(posterior).Eachheadraisesthearminthedirectionforwhichitisnamed.Inotherwords,thefrontdeltoidliftsthearmstothefront,thesidedeltoidraisesthearmstothesideand,youguessedit,thereardeltoid drawsthearmsbackandraisesthemrearward.
Besides the deltoids the shoulder muscles also include the trapezius (the traps). Earlier I mentioned that, while they are technically part of the back musculature, most bodybuilders train traps with their shoulders.
SHOULDER TRAINING
For maximum shoulder impressiveness you must ensure equal development of all four distinct but important areas. Having said this, you rarely see it at bodybuilding contests. Most bodybuilders have great front shoulder development from all the years of pressing movements for their chest, but rare is the great set of rear shoulders. Chest training may bring up the front shoulders, but back training rarely leads to great rear deltoids. This is why you must include rear deltoid exercises to balance out your shoulder development. With regards to the side shoulders, let me say here and now that there has never been a bodybuilder penalized for having shoulders too wide!
Before performing any heavy shoulder training you really should warm up the shoulder region. Along with the knees and lower back, the shoulders are among the most injured areas. The unfortunate part of shoulder injuries is that they don’t happen all at once but gradually from many years of heavy pressing exercises. By the time you realize you have a problem with this joint, the damage becomes cumulative and it’s far more difficult to treat. Always take a couple of minutes to warm up the shoulders with some light exercises before moving on to heavier pressing and lateral movements. And always be sure to do rotator-cuff exercises two or three times a week. Guys hate to do these because the weights are so low. Besides, they feel as if they are wasting their time because they get no muscular development from the movement. But look at it this way: if you do rotator-cuff exercises, a few years down the road you will still be able to do heavy chest, back, shoulder and arm work, whereas those who did not strengthen their inner shoulders will be using pansy-ass weights trying in vain to save whatever muscle they already built.
Shoulder exercises can be divided into pressing movements, raises and shrugs. You can also throw upright rows in there. Pressing exercises tend to work the front and side shoulders, while raises isolate the three heads separately. Shrugs are the main exercise aimed at developing the traps, but bodybuilders also use narrow-grip upright rows to hit this muscle. Wide-grip upright rows target the delts with some trap involvement. Most bodybuilders use medium-grip upright rows to target both areas equally and to avoid too much wrist strain from close-grip uprights.

Photo of Paul Dillett
BEST SHOULDER EXERCISES

Front barbell presses Dumbell presses Front raises Sidelaterals
Bent-over laterals Upright rows Shrugs
Cable raises

THE CHAMPS’ ROUTINES
Phil Heath
Itdidn’t take Phil Heath longtocement hisreputationontheIFBBpro circuit.Hehadbarelywalkedawaywiththeoverall2005NPCchampionships whenhewonthefirsttwopro tournamentsheentered:the2006NewYorkProandColoradoProchampionships.With asecond-placefinishtoDexterJacksonatthe2008ArnoldClassicandawinatthe2008IronMan,Philisa forcetobereckonedwith.
He is packed head to toe with 240 pounds of striated muscle on his 5‘9” frame, but Phil’s shoulders are among his most impressive bodyparts. Unlike many of the current pros, Phil loves to incorporate lots of sets in his shoulder training. A typical shoulder workout will see Phil bang out 15 to 20 sets for those cannonball-sized delts. He usually starts with 3 solid sets of front military presses for overall size and then incorporates numerous dumbell lateral exercises to bring out the separation between the three shoulder heads. He then achieves a slightly different angle from the barbell military press by doing dumbell military presses. He both finishes off his delts and ties in his traps with 3 sets of upright rows.
Here’s a typical shoulder workout from one of bodybuilding’s most exciting pros.
HEATH’S SHOULDER WORKOUT
EXERCISE
SETS
REPS
Barbell Military Presses
3
8-10
Side Laterals
3
8-10
Front Dumbell Raises
3
8-10
Rear Laterals
3
10
Dumbell Military Presses
3
12
Upright Rows
3
12


Phil Heath exhibits one of his best bodyparts: his shoulders.
Photos of Phil Heath by Irvin Gelb

Using dumbells for shoulder training is a technique that Armin feels gives him a better contraction.
THE CHAMPS’ ROUTINES
Armin Scholz
“Personally I don’t think they’re so overpowering or incredible. Maybe it’s because Ihave always thought of the shoulders as the one part of the body that can never be too big.”
– Armin Scholz, German pro bodybuilder, expressing modesty on two of the largest sets of deltoids in bodybuilding.
There mustbesomethinginthebloodoftheancientTeutonicKnights,as someofthelargest probodybuildershaveoriginatedin Germaniccountries.First there was Arnold Schwarzenegger,fromAustria.TwoofthelargestprosonthecircuitareGermansMarkusRuhlandGunterSchlierkamp.NowafourthnamecanbeaddedtothelistofGermangiants–ArminScholtz.
At 6‘2” and 270 pounds, Armin easily stands out in a pro lineup. It was this size that helped him to easily win three Mr. Germany titles. In the fall of 2005 he used his 23-inch arms and outstanding muscle mass to place a respectable 10th at his first pro contest: the Europa Super Show.
Armin starts his shoulder training with that most basic and productive of all shoulder exercises: presses. Armin prefers to use dumbells, as he feels they give him a better contraction. He finds pressing to the front with a barbell too much for his front shoulder, and pressing behind the head too stressful on his shoulder joints. He usually pyramids up in weight from 60 to 90 pounds, averaging 3 or 4 sets of 10 to 12 reps per set.
To hit hissideshoulders,Arminbangs out3dropsetsofdumbell lateralraises.Hestartswithapairof90sandjustmanagestoget8reps.He’llthenhaveatrainingpartnerhelphimget4morereps.Finallyhe’lldropthe90sandgrabthe45s,grindingoutanother8repsonhisownand4 repsassisted.For varietyArminsubstitutesone-arm lateral raises for 3or4setsof8to12reps.Againhedoes8 strict repsand thenusesslightbodymomentumtocomplete an additional 4reps.
For his third exercise Armin includes 4 sets of one-arm cable raises. Armin adds in the second side raise exercise as he feels that the side shoulders can never be too big. He uses about 35 pounds for 4 sets of 15 reps per arm.
For his fourth and final exercise, Armin finishes off with 3 or 4 sets of bent-over dumbell raises. To really isolate the rear delts and reduce the stress on his lower back, Armin performs the movement lying facedown on a 30-degree incline bench. Over the years Armin has discovered that his rear delts respond better to higher rep ranges so he keeps the reps in the 18-to-20 range using 25-to 30-pound dumbells.


EXERCISE
SETS
REPS
Dumbell Presses
3-4
10-12
Side Dumbell Laterals
*
3
12
One-ArmCableRaises	3-4	15
Bent-OverLaterals	3-4	18-20
*Drop sets





























Photos of Armin Scholz by Robert Reiff
THE CHAMPS’ ROUTINES
Jay Cutler
“Being a successful bodybuilder is all about being smart, not feeding your ego with suchheavy weight that you can’t feel the muscle you’re supposed to be working.”
–JayCutler,Mr.Olympia,commentingonwhatseparatesgreatbodybuildersfromaveragebodybuilders:intelligence.
In2006JayCutlerdidwhatmanydeemedimpossible:hepreventedRonnieColemanfrom winning anunprecedentedninthconsecutiveMr.Olympiatitle. With hisfoursecond-placefinishestoColemanandaphysiquethatimprovedwitheachpassingyear,manyinthe
bodybuilding world expected that the title would one day be his, but the win over Coleman was still a shock when it came.
Given his chest and arm thickness it’s not surprising that Jay has had to work hard to keep his shoulders in proportion. He has tried many training styles over the years but the one that seems to yield the best results is pre-exhaustion. Pre-exhaustion involves doing an isolation exercise for a particular muscle group and then following up with a compound exercise that brings other fresh muscles into play.
Jaystartswiththat old-schoolside-delt builder:standingdumbell laterals. Jaydoes themovementusingbotharmssimultaneouslyratherthanonearm at atime.Startingwiththedumbellsbyhissidesheraisesthemoutwardsandupwardsuntilhisarmsareparallelwiththefloor.Anyhigher,hesays,andyou’llbebringinginmoreofthetraps.Atalltimeshetriestokeep his elbows slightlybent.Hestartswithhispalmsfacing hisbodyandendswiththemfacingthefloor.He’llfirstdo2warmupsetsof15to20repsandthen4or5workingsetsof6to12reps.
With his shoulders now fully warmed up and pre-exhausted, Jay moves on to his second exercise: seated dumbell raises. He keeps his hands facing to the front at all times and is careful never to bounce at the bottom of the exercise. He’ll do one set with an 80-pound dumbell and then 2 or 3 work sets, going up to 100-to 130-pound dumbells.
For his third exercise Jaybangs out2or3setsofalternate frontraises.Hedoesn’t bothertodowarmupsetsonthis exercise, as hisshouldersarefully warmedupfromtheprevious movements.He’strieddifferenthandpositionsovertheyears,buttheonethatfeelsthemost effectiveandcomfortableishavinghishandsfacingtheflooratalltimes.Atypicalreprangeis8to10.
Togivehisshouldersthecompletelook,Jayfinishes offwithbent-overdumbellraises.Againhegoesstraightintotheworkingsetswithout a warmup.Unlikesomebodybuilderswho prefertoliedownonan inclinebench,Jaydoesthemstanding but bent overatthemidsection,makingsurehisbackisarched.He’lltypicallyperform2or3setsof8to10reps.
CUTLER’S SHOULDER WORKOUT
EXERCISE
SETS
REPS
Side Dumbell Raises
4-5
6-12
Seated Dumbell Presses
2-3
5-8
Alternating Front Raises
2-3
8-10
Bent-Over Dumbell Raises
2-3
8-10

Photo of Jay Cutler by Alex Ardenti

Jay works hard to keep his shoulders in proportion to his arms and chest.
Photo of Jay Cutler by David Paul
THE CHAMPS’ ROUTINES
Dennis James
“In his first weeks of serious lifting he gained an average of two pounds of muscle everyday. This makes him one of the easiest gainers ever reported in the history of bodybuilding.”
– Ron Harris,MuscleMag Internationalcontributor, commenting on the awesome genetic potential of IFBB pro Dennis James.
When he burst on to the pro bodybuilding scene in 2000/2001, few had ever heard of the 5‘8” 260-pound Dennis James. It didn’t take Dennis long, however, to make his mark. After several top-five finishes, he won the 2001 Hungary Grand Prix, then followed that up with a second at the Australian Grand Prix and a third at the Arnold Classic. With training and nutrition advice from Milos Sarcev, Dennis has now had numerous top-10 finishes in over 75 pro contests.

Photo of Dennis James by Robert Kennedy
Whiledenselypackedwithmeaty muscle, Dennis’sshouldersare particularly impressive.Heusuallybeginshisshoulderworkoutswithone-arm cable laterals. Dennisgot theidea for thisexercisefromwatchingsix-timeMr.OlympiaDorianYatestrain.LikeYates,Dennislikestodotheexercisebehindhisbackratherthantothefront.Hefindsthatthe standardfrontversionbringstoomuchofhis frontshouldersinto play.Hewantstoisolate hissideshouldersasmuchaspossible.Duringatypicalworkouthe’lldo4setsof8to12reps.
Next up is seated dumbell presses. Unlike many bodybuilders, who try to hoist up as much weight as possible without any thought to proper form, Dennis maintains immaculate form on this exercise. He does this to effectively stimulate his front and side shoulders as well as reduce the risk of developing a shoulder injury. As with cable raises, Dennis will do 4 sets of 8
to 12 reps. I should add that during the pre-contest season, when he’s lower in bodyweight and more susceptible to injury, Dennis substitutes machine presses for dumbell presses.
To bring in his traps, Dennis does 3 or 4 sets of upright rows using a narrow grip on an EZ- curl bar. Unlike many bodybuilders, who stop the movement at mid-chest level, Dennis pulls the bar all the way up to his chin.
For the fourth and final exercise, Dennis does 4 sets of bent-over cable laterals. As with side cable laterals, Dennis prefers the feel of the cables to that of dumbells. He’ll stand between the two pulley machines and grab the lower left handle with his right hand and the lower right handle with his left hand. From here he’ll bend forward and pull the handles outwards and upwards until his arms are parallel to the floor.
JAMES’ SHOULDER WORKOUT
EXERCISE
SETS
REPS
Side Cable Laterals
4
8-12
Dumbell or Machine Presses
4
8-12
Upright Rows
3-4
8-12
Bent-Over Cable Laterals
4
8-12
THE CHAMPS’ ROUTINES
Markus Ruhl
“When I first saw pictures of Dorian in the magazines, he had a look of ruggedness andpower that I had never seen in a bodybuilder before. You just knew that he was incredibly strong. As soon as I started to find out how he trained, my respect grew for him more. The way he pushed himself beyond normal limits of pain and effort was even more impressive to me than his physique. I resolved to model myself after him.”
–MarkusRuhl,massmonsterand2002NewYorkNightofChampionswinner,commentingonEngland’s Dorian Yates –themaininspiration for his trainingstyle.
It’snotsurprisingthataguywhomodeledhistrainingafterDorianYateswouldsportthedegreeofruggedmusclemassthathighlightsMarkusRuhl’sphysique.Whilehe’llneverwinanyawards foraesthetics,fewbodybuildersthrillaudiencesas thisGermanbehemothdoes.
Markus usually starts his shoulder training with a basic pressing movement, either dumbell or front barbell. At one time in his career he did both during the same workout but now that he has most of the mass he needs, he alternates between the two. A typical workout will see him doing 10 to 12 working sets on the pressing exercise. Although he favors a higher volume of work than his idol Dorian did, the last 4 to 6 sets might be done for just 4 or 5 reps, so it’s not as extreme as it first sounds.
Toaddextrawidthtohis alreadyyard-wideshoulders,Markusmovesontoone-armsidelaterals.Likemostbodybuildershespentyearsdoingthetwo-armversionbutonawhimonedayhetriedtheone-armversionandbecamehookedontheextradegreeofconcentrationitgavehiminthesideheadofhisshoulders.Withhis freearmbracedonapowerrackorSmithmachine,Markusperforms8to10setsof8to10reps.
For his third exercise Markus likes to do front dumbell raises – again working one arm at a
time. Markus believes he neglected his front delts for many years, feeling that they received adequate stimulation from all his chest exercises. But once his side shoulders began to overpower his front shoulders he knew he’d need to modify his training. A typical day will see Markus perform 6 to 8 sets for 8 to 10 reps.

Photo of Markus Ruhl by Irvin Gelb
Another favorite exercise on shoulder day is upright rows. Markus feels that this is one of the most underrated of all shoulder exercises and is a great way to work both the side shoulders and traps. Markus usually uses an EZ-curl bar as it places less stress on his wrist than a straight bar. As his shoulders are starting to fatigue by this point, Markus usually limits the sets to 4 or 5, with reps in the 8-to-10 range.
To finish off his shoulder workout, Markus performs 6 to 8 sets of rear lateral raises. He prefers the lying version to the standing version, as lying on the bench places less stress on his lower back. Most days will see him work up to 45-to 60-pound dumbells for 8 to 10 reps.
RUHL’S SHOULDER WORKOUT
EXERCISE
SETS
REPS
Dumbell or Barbell Front Presses
10-15
4-10
One-Arm Side Laterals
8-10
8-10
Upright Rows
4-5
8-10
Rear Laterals
6-8
8-10

Rusty spots while Lee hammers out some extra reps. Photo of Lee Priest and Rusty Jeffers by Paul Buceta

Photo of Lee Priest by Raymond Cassar
THE CHAMPS’ ROUTINES
Lee Priest
“Anyone who has weak shoulders would probably be better off training them first on aseparate day, maybe pairing them with biceps or triceps.”
– Lee Priest, top IFBB pro, offering advice to bodybuilders who find their shoulder development lagging behind.
When you’re just 5‘4” and 220 pounds and competing against guys in the 280-to 300- pound range, you need every single muscle developed to the max. Australia’s Lee Priest has accomplished this and then some. His arms and legs are as large as those on guys a foot taller, and his back and chest can hold their own with just about anyone. Then you have his shoulders. Has there ever been a bodybuilder at such a diminutive height who sported such deltoid mass? Lee’s shoulders had never been his best bodypart, but after nearly 25 years of training they now give our pocket Hercules that yard-wide look.
Given the size of his arms, Lee realized his side deltoids needed the most size for purposes of visual proportion. It’s for this reason that he usually begins his shoulder workout with side dumbell raises. He starts with the dumbells in front of his thighs and lifts them to just above shoulder level. To reduce the stress on his shoulder joint Lee keeps a slight bend at his elbows at all times. Typically he does 5 sets of 8 to 12 reps.
Most bodybuilders at this point would move on to presses, but Lee realizes his rear delts
will garner him more points at contests than his front delts, so for his second exercise he moves on to bent-over lateral raises. To begin, Lee grabs a set of dumbells and bends forward so his torso is nearly parallel to the floor. From here he raises the dumbells outwards and upwards. To keep the traps and rhomboids from taking over, Lee never allows his shoulder blades to touch.
Lee’s third shoulder exercise is a pressing movement. He’s not that fussy which one he does, and therefore rotates barbell, dumbell, machine and Smith-machine presses on a regular basis. A typical day will see Lee banging out 5 or 6 sets of 8 to 15 reps.
To finish off his shoulders, Lee will do 5 or 6 sets of dumbell shrugs. He prefers the increased range of motion that dumbells provide. At one point Lee would go up to 200-pound dumbells in this exercise, but now keeps the weight in the 120-to 150-pound range.
PRIEST’S SHOULDER WORKOUT
EXERCISE
SETS
REPS
Side Laterals
5
8-12
Bent-Over Laterals
5
8-12
Front Presses
5-6
8-15
Dumbell Shrugs
5
8-12

Photo of Quincy Taylor by Ralph DeHaan
THE CHAMPS’ ROUTINES
Quincy Taylor
“I like cables for isolation and getting a very deep pump in the muscle, but my own
experience has shown that dumbells are better for me in the off-season.”
–QuincyTaylor,IFBBpro,comparingtheeffectivenessofcablelateralstodumbellsforaddingmasstohisshoulders.
At nearly 300 pounds in contest shape, Quincy Taylor is an imposing sight. He’s one of the few men on the pro circuit who can stand next to such guys as Jay Cutler, Ronnie Coleman and Victor Martinez and not look out of place. In fact big Quincy outweighs all three and towers over them at 6‘4”. While picking a “best bodypart” on the Taylor physique is difficult, his shoulders ooze special quality.
A typical Taylor shoulder workout will start with side lateral raises. Although he’ll occasionally do cable laterals during the pre-contest season, most of his off-season training is done with dumbells. Quincy is quick to point out that he alternates both the exercises and their order – the following is but one shoulder routine in his arsenal. Quincy will alternate one-and two-arm laterals depending on how he’s feeling that day. He typically does 3 sets of 8 to 10 reps using 50 to 60 pounds.
Quincy’s second exercise is often a pressing movement – usually the Smith machine.
Quincy adds that no matter which pressing exercise he does, he’ll press to the front. Behind- the-head presses are murder on the rotator cuff, he adds. Quincy is especially strong on this exercise, going up to 315 pounds for 3 sets of 8 to 12 reps.
To finish off his side shoulders and bring in his traps, Quincy does 3 sets of barbell upright rows. Like most bodybuilders Quincy takes a medium-width grip and pulls the bar up to his clavicles. Again the reps are in the 8 to 12 range.
For his fourth and final exercise, Quincy does bent-over laterals using dumbells or cables, or uses a rear-delt machine. He uses such variety because, unlike his side shoulders, which always responded to dumbells, he’s had more difficulty bringing his rear shoulders up. He usually does 3 sets of 10 to 12 reps.


EXERCISE
SETS
REPS
Side Dumbell Raises
3
8-10
Smith-Machine Presses
3
8-12
Barbell Upright Rows
3
8-12

Photo of Mark Dugdale by Jason Mathas
THE CHAMPS’ ROUTINES
Mark Dugdale
“When I did an honest assessment of my genetics I realized that I am not structurallybroad. Therefore I felt I had to prioritize my shoulders to create as much muscular width as possible.”
–MarkDugdale,newIFBBpro,commentingonhowbeinghonestwithone’sselfcanleadto positiveresults.
AsifguyslikeJay CutlerandRonnieColemandidn’thaveenoughtoworryabout,along comesMarkDugdale.Packinganincredible220poundsona5‘6”frame,Markisproportionallyoneofthethickest competitorsonthepro circuit. He’s alsooneofthemost symmetricalandbalanced.
One of Mark’s most impressive bodyparts is his shoulders. Round, full and striated, each coconut is the envy of his opponents everywhere.
Mark’s approach to shoulder training is a little different than most, in that he tends to superset a lot of his deltoid exercises with trap exercises. His first superset combo is likely to be standing Hammer Strength shrugs and seated side laterals. He’ll do one warmup set of each and then two supersets of 6 to 12 reps.
Hisnextsupersetconsistsofseatedbarbellraisesandseateddumbellshrugs.Theseatedshrugsareprobablyself-explanatory,butthefrontbarbellraisesmaybenewtomanyreaders.Hestarts byplacing a barbellonhisthighsandgrabbingitwitha palms-up, shoulder-width grip(asifdoingabarbellcurl).Fromhereheliftsthebarinanarcuntilit’sabovehisforehead.Hethenlowersitslowlytojustshortoftouchinghisthighs.Againhekeepstherepsinthe6-to-12range.
Mark’s next two exercises are done as straight sets. For front presses he prefers a machine to free weights. The machine at his gym goes straight up as opposed to having a backward arc. The machines with a backward movement, says Mark, threaten to damage your rotator cuff.
He’ll do 2 sets of 6 to 12 reps.
For his fourth and final exercise, Mark bangs out 2 sets of 6 to 12 reps of reverse pec-deck flyes. Mark adds that you have to really concentrate on pulling with the rear delts and not the lats on this exercise. The body tends to get lazy and tries to use the larger back muscles to pull the handles.
DUGDALE’S SHOULDER WORKOUT
EXERCISE	SETS	REPS
HammerStrengthShrugs(supersetwith)Side	2	6-12
Laterals
FrontBarbell Raises (supersetwith)Seated	2	6-12
Dumbell Shrugs
Seated Machine Presses
2
6-12
Reverse Pec-Deck Flyes
2
6-12

Photo of Will Harris by Jason Mathas
THE CHAMPS’ ROUTINES
Will Harris
“I’ve always been a big fan of the seated dumbell press and I always keep things simple. Idon’t move or twist my hands during the movement. I’ve seen too many guys blow out their shoulders, so I’m not taking any unnecessary risks.”
– Will Harris, IFBB pro, talking about how strict form is essential during pressing exercises.
Despite the hundreds of pounds of beef that make up Will Harris’ physique, three bodyparts immediately jump out at you: First he has a tight, rock-hard midsection that most lightweights would kill for. Then there’s his back, which can easily hold its own with such top guns as Jay Cutler and Ronnie Coleman. Finally, his shoulders give his physique that coveted yard-wide look.
It’s not surprising that Will likes to train his shoulders using basic movements. You won’t find a lot of cable or fluffy exercises in the Harris shoulder workout. His first exercise is invariably seated dumbell or Hammer Strength presses. Regardless of which exercise he does, Will uses relatively high reps. He finds that higher reps not only give his shoulders a better workout, but the lighter weight he’s forced to use greatly reduces the stress on his shoulder joints. Will typically does 3 or 4 sets of 12 to 20 reps.
For his second exercise Will does standing dumbell laterals for his side shoulders.
Although there are different versions of this exercise, Will finds dumbells give him the desired feeling in his side delts. To keep the stress on his side shoulders and not his front shoulders or
traps, Will lifts the dumbells just to shoulder height and tries to keep his elbows as the highest point at all times. He does 3 to 5 sets of 12 to 20 reps.
To finish off those contest-winning monsters of his, Will does 3 or 4 sets of 12 to 20 reps of either reverse pec-deck flyes or bent-over dumbell raises. If using the pec-deck he pulls his arms back until they are in line with his body. Any further, he says, and the traps and lats take over.
Will prefers bent-over laterals to lying rear laterals. He is careful not to swing his body or pull with his lower back.
HARRIS’ SHOULDER WORKOUT
EXERCISE
SETS
REPS
Dumbell or Hammer Strength Presses
3-4
12-20
Side Laterals
3-5
12-20
Reverse Pec-Deck or Bent-Over Laterals
3-4
12-20
THE CHAMPS’ ROUTINES
Victor Martinez
History records that Jay Cutler successfully defended his Mr. Olympia title in 2007, but it wasn’t a free ride. Hot on his heels was Victor Martinez. With his convincing win at the 2007 Arnold Classic, Victor was one of the favorites going into Las Vegas, and he didn’t disappoint. Carrying 250 pounds of striated beef on a 5‘9” frame, Victor was one of the thickest yet best- proportioned bodybuilders onstage at the Olympia, and he pushed Cutler to the limit. Most bodybuilding experts feel the sport’s grandest prize will be his some day.

Photo of Victor Martinez
As expected of an Arnold Classic winner, Victor’s shoulders are a sight to behold. All three heads are fully developed and help give his upper body a supreme V-taper. Besides his shoulder mass, Victor is proud of the fact that his deltoids have the same separation and quality as a light or middleweight. He achieved this result by training intelligently. Unlike most bodybuilders, who have oversized front shoulders from beginning their shoulder training with front presses, Victor always starts his shoulder workout with rear delts. He’ll typically do 4 or 5
setsofeitherbent-overcableordumbellraises.Ifusingdumbellshe’llstartwiththe40sfor1setof10to12andthendo3or4setsof10to12repsusingthe60s.
Next up is side dumbell laterals. Victor finds that by bringing the dumbells up from beside his body, rather than in front, he can keep stricter exercise form. He typically does 3 or 4 sets of 10 to 12 reps using 50-to 70-pound dumbells.
Exercise number three is either dumbell or barbell presses. At one point he did behind-the- head presses, but he gave up the exercise when he started feeling twinges in his rotator cuffs. If he uses dumbells he’ll work up to a pair of 140s. Barbell presses usually see Victor maxing out at anywhere from 275 to 315 pounds. In either case it’s 3 or 4 sets of 10 to 12 reps.
TofinishoffhisOlympia-levelshoulders,Victordoeseitherfrontraisesoruprightrows.Heprimarilydoes theuprightsfor hissideshoulders,soheusesa shoulder-width grip.If it’sa relativelylightdayhe’lluseastraightbarontheuprights,butonheavydayshe’lluseanEZ-curlbarasit’seasieronhiswrists.Againhedoes3or4setsof10to12reps.
MARTINEZ’S SHOULDER WORKOUT
EXERCISE
SETS
REPS
Bent-Over Laterals
4-5
10-12
Side Laterals
3-4
10-12
Dumbell or Barbell Presses
3-4
10-12
Shoulder-Width Grip Upright Rows
3-4
10-12
CHAPTER 80
Quad and Hamstring Training
“Hamstring strength and flexibility are not only crucial in the size and shape of the rear portion of your upper leg, they also assist in the development of your quadriceps and lower back, and contribute to any type of movement that is performed while you are on your feet.”
– John S. Comereski,MuscleMag Internationalcontributor
“As almostanybodybuilderwilladmit,eventhosewholoathe andfear theexercise,squattingisthebestwaytodeveloplargemuscularthighs.Squats,squats andmoresquatshavebeenthemainmass-buildinglegexerciseforbodybuildingchampionsforthepast75years.”
– Greg Zulak, regularMuscleMag Internationalcontributor, commenting on the importance of squatting for leg building.
Thosewhofollowboxinghavenodoubtheardannouncerssayinghowacertainboxer lost because “his legs gave out.” And just where would soccer or hockey players be without great leg development?
Most sports require great leg strength and power, and bodybuilding is no different. In fact,
not only must your legs be strong but they must also be well developed and proportionate to the rest of your body. Nothing in bodybuilding looks as dumb as a 50-inch chest and set of 20- inch arms teetering about on a set of 23-inch quads.
When I released my bestselling bookHardcore Bodybuildingback in the early 1980s, I could have selected any photo from my archive of hundreds of thousands. Instead of using a great chest shot or double biceps pose, I chose a mind-blowing photo of Tom Platz doing a leg pose. Even by today’s standards Tom is considered to have the greatest set of legs in bodybuilding history. From his massive quads to steel-chord hamstrings to balloon-sized calves, Tom’s legs were the envy of millions. Today such bodybuilders as Ronnie Coleman, Jay Cutler, Mustafa Mohammad, Paco Bautista and Branch Warren set the standard for leg development.
ANATOMY
“You must first separate your quad training from your hamstring training. When trainingthe quads and hamstrings together, most lifters put most of their energy into their quad
training. They are just going through the motions by the time they get to their hamstrings.”
– Rahim Kassam,MuscleMag Internationalcolumnist, answering a reader’s question on how to bring up his lagging hamstrings.
The legs consist of three primary muscle groups. The largest is the four-headed quadriceps that runs from the pelvis to the knee. The quads are the “triceps” of the lower body and as such are extensors. Their primary function is to extend the lower leg at the knee joint, but they also play a role in hip flexion. The hamstrings can be considered the leg version of the biceps and in fact are often referred to as the leg biceps. Their function is to flex, or bend, the leg at the knee joint, drawing the lower leg toward the upper leg. The alternating of quad and hamstring relaxing and contracting allows for such movements as walking, running and climbing stairs.
The calf is made up of two muscles: the gastrocnemius is the diamond-shaped muscle located at the back of the lower leg. The soleus is located underneath the gastrocnemius. Both these muscles are used to extend the foot at the ankle joint. Ballet dancers and gymnasts usually have great calves because of the amount of time they spend on their toes. Since most bodybuilders treat their calves as a separate entity all their own, I’m going to devote an entire chapter to them later in the book.
LEG TRAINING
Unlike the upper body, for which most bodybuilders train the larger muscles separately, the vast majority of pro bodybuilders train the quads and hamstrings during the same workout. As time goes on you may want to split them up, especially if you notice your quads starting to overshadow your hamstrings.
Most bodybuilders begin leg training with the quads, as they require the most energy. You may want to train hamstrings first if you notice them lagging behind.

Photo of Paul DeMayo by Jason Mathas

Training the hamstring is limited to two primary exercises: leg curls and stiff-leg deadlifts. Photo of Michael Francois by Irvin Gelb By far the best all-round leg exercise is the barbell squat. Although leg presses are a good substitute in some cases (more on this later), squats have built more championship legs than any other exercise. It’s safe to say that every top bodybuilder over the past 50 years has spent thousands of hours at the squat rack.
Having said all that, there may be cases where you should limit or avoid squats altogether.
Forstarters,squatstendtoplace tremendousstressonthelower back. Now, lower-backstrength shouldkeeppacewithyourquaddevelopment, providedyougradually increasetheweight.Butifyouhavelower-backproblemsormakeasuddenjumpinweight,yourlegsmaybecapableofhandlingitbutyourbackprobablywon’t.Likewiseifyouinjureyourlowerback bysomeothermeans,squatsmayonlyprolongthehealingprocessoraggravateitfurther.
Then there are the knees to consider. Again, knee problems shouldn’t come from squatting if you gradually increase the weight over the years. But knee injuries take place for many
reasons, and if you have bad knees you should probably not do squats – at least not heavy squats.
Another reason to cut back on squats is proportion. Squats are a terrific quad builder, but they’ll also build a powerful set of glutes. You do need some glute size to balance out your lower body, but if you start getting a butt that would do J-Lo proud, either narrow your stance when doing squats (so most of the stress shifts to the center/outer quads) or avoid them altogether, at least for awhile. You will also find that if squats are your main leg builder your quads will eventually out-pace your hamstrings, so sometimes you may want to take a break from squats to bring your legs into balance.
Unless you have one of these issues, I can’t emphasize enough the value of squats to your bodybuilding workouts. They’ll not only build you a powerful set of legs, but they’ll even help you gain muscle on your upper body. There are two reasons for this. For one, you’ll need to contract every muscle in your upper body just to support the barbell on your shoulders. And it won’t be long before you’ll be easily squatting with 300+ pounds on your shoulders. The second reason is not fully understood, but because squatting is such a challenging exercise for so many large muscle groups it makes the body release extra growth hormone, which helps increase the size of all your muscles. So get thee to thy squat rack!
The other primary quad exercise is the leg press, which, while not quite as effective as the squat, is a close second. The advantages of leg press over squat are that you can alter your foot position on the platform and thus have more control over the angle of stimulation, protect your knees and avoid glute involvement. For these reasons leg presses make a good substitute for those who have pre-existing lower-back or knee problems or wish to reduce the amount of glute development.
Without repeating the exercise description found later in the book, I must stress an important point about leg presses. Within a few months you’ll be using a few hundred pounds on the leg press, and after a year or so you’ll likely be capable of moving 500+ pounds. The last thing you want to do with this amount of weight is slam the legs into a locked-out position. There is a great risk of hyperextending the legs at the knee joint if you do this. I suggest doing the exercise in a three-quarters style, where you lower the weight until you have an 80-to 90-degree angle between the upper and lower legs, and then extend upward to just short of a lockout.
Besides squats and leg presses, two other quad exercises performed by most bodybuilders are leg extensions and hack squats. Leg extensions are great for total isolation, while hack squats put a nice sweep to the outer quads. Both exercises play a major role in separating the four heads in the months leading up to a contest.
Unlikemost musclegroups,for whichyouliterallyhavedozensofexercisestochoosefrom,trainingthehamstringsislimitedtotwoprimaryexercises:legcurlsandstiff-leg deadlifts. For thisreasonyoumustmakefrequentuseofthe advancedtrainingtechniquesdiscussedearlierinthebook.
FINAL CONSIDERATIONS
While warming up is recommended for all muscle groups, it’s an absolute must before leg
training.Youdon’tjustwalkinoffthestreet and startdoing300-poundsquatsor500-poundlegpresses.Ifyou’reworkingupto,say,315poundsonthesquat,perform15to20repswithjustthebar,andthengo135,225,275andthen315.Thesearesuggestedweightsandyouwillneedtomodifytheweighttosuityourownstrengthlevels.Thebottomlineisthatonesetof135poundsbeforeyourworksetsisnota warmup;it’san accident waitingtohappen.Not onlythelegmuscles are at risk.Thekneesandlowerbackplay ahugeroleinstabilizingandmovingthatweight.Bothmustbewarmedupaswell.Allittakesisafewminutesofyourtimetoenjoy alifetimeofinjury-freelegtraining.
BEST QUADRICEPS EXERCISES

Squats
Leg presses Hack squats Leg extensions Lunges
BEST HAMSTRING EXERCISES

Stiff-leg deadlifts Lying leg curls Seated leg curls Standing leg curls Back extensions

Photo of Ronnie Coleman by Irvin Gelb
THE CHAMPS’ ROUTINES
Ronnie Coleman
With his record-tying run of eight Mr. Olympia wins, Ronnie Coleman has secured his
place in bodybuilding history. When you talk about the greatest bodybuilders ever, Ronnie’s name has to be in the top few.
Ronniecontinuedthetrendofever-heavier Mr.Olympiawinners.ItstartedwithSergioOlivaat230,Arnold at240,LeeHaney at250,Dorian Yates at260,andfinallyColeman’s280to
290.WithJayCutleralsoweighinginthe280+rangeit’sonlyamatteroftimebeforeweseethefirst 300-pounderhoistingthe covetedSandowstatue.
Ronnie’s success was built on his overall size and balance. At his best the man had no weakness. Although Ronnie’s back and arms tend to receive the most attention, his legs are also among the best in bodybuilding history. They are huge and crisscrossed with splits and cuts. As you might expect, Ronnie has performed just about every leg exercise and training combination over the years, and the following routine is but one of the many he used during his Mr. Olympia run.
A typical leg workout would see Ronnie start with the king of leg exercises: squats. Ronnie would usually pyramid up in weight from 135 to over 500 and even up to 800 pounds. It’s difficult to nail Ronnie down on rep ranges, but he probably did sets of 12 most often.
With his basic power movement out of the way, Ronnie would move on to hack squats.
Againhewouldpyramidupinweightfromfourtofivetosixplatesormoreperside.Againhefavoredsetsof12reps.
Until Ronnie, many bodybuilders considered lunges a sissy exercise. One look at Ronnie’s legs convinced them otherwise. Ronnie typically did 3 to 5 sets of walking lunges using from 135 to 185 pounds and lunging a distance of about 100 yards per leg.
After murdering his quads, Ronnie moves on to hamstrings. One of his favorite routines is to superset lying with seated leg curls. A typical day would see him do 4 or 5 such supersets.


EXERCISE
SETS
REPS
Squats
4-5
12
Hack Squats
4-5
12
Walking Lunges
3-5
100 yds
COLEMAN’S HAMSTRING WORKOUT
EXERCISE
SETS
REPS
Lying Leg Curls (superset with) Seated Leg Curls
4-5
12

Ronnie’s superior quads and hamstrings helped him achieve his eight Mr. Olympia titles.
Photo of Ronnie Coleman by Raymond Cassar

Quincy always fully warms up his thighs because of the heavy weight he uses on basic mass exercises.
THE CHAMPS’ ROUTINES
Quincy Taylor
One of the problems faced by tall bodybuilders is managing to keep their legs in proportion to their upper bodies. Ironically for 6‘4” Quincy Taylor, his legs have always been one of his best bodyparts despite having 300 pounds of beef spread over his frame.
Giventheweightheusesonbasicmass exercisessuchassquatsandlegpresses,Quincylikestofullywarmuphisquadswithlegextensionsbeforebeginning.Duringatypicalworkout he’lldofourgoodwarmupsetsoflegextensions.Although therepsmayvary,hegenerallydoes10to12repsperset.
With his quads now warmed up it’s on to his first compound exercise: leg presses. There’s no need to list the weight he uses here. Suffice it to say that he might as well be pressing a small car. During a typical workout he’ll blast out 4 excruciating sets of 8 to 10 reps.
Nextupis4setsofSmith-machinesquats.Whilehe’lloccasionallyperformbarbellsquats,Quincy findstheSmithmachinebetterfor isolating hisquadsandreducingthestressonhis lower back.Italsoallowshimto positionhis feetinsucha waythathis glutes arenotas heavilyinvolved.
During the pre-contest season Quincy will go back to the leg extension and do another 8 sets of 10 to 12 reps. Yes, you read that correctly – 8 sets! Is it any wonder that his wheels are among the most striated and separated on the pro circuit?
With his quads annihilated Quincy moves on to inflict the same degree of punishment on his hamstrings. He usually starts with stiff-leg deadlifts. When doing this exercise Quincy pays strict attention to technique. It’s very easy to get carried away and pull with the lower back rather than forcing the hamstrings to do most of the lifting. He typically does 4 sets of 15 to 20 reps.
Next up: 4 sets of lying leg curls. Again strict style is important and Quincy makes sure not to throw his butt into the air or pull with his arms. As he considers this his basic power movement for hamstrings he’ll go as heavy as possible for 10 to 12 reps.

Photos ofQuincyTaylorbyJasonMathas
TofinishoffhishamstringsQuincywilldo4setsofeitherseatedorstandinglegcurls.Onsomedayshe’llsupersetthetwotogetherfor4setsof10to12reps.
TAYLOR’S QUAD WORKOUT
EXERCISE
SETS
REPS
Leg Extensions
4
10-12
Leg Presses
4
8-10
Smith-Machine Squats
4
8-10
Leg Extensions (pre-contest)
8
10-12
TAYLOR’S HAMSTRING WORKOUT
EXERCISE
SETS
REPS
Stiff-Leg Deadlifts
4
15-20
Lying Leg Curls
4
10-12
Seated or Standing Leg Curls
4
10-12
THE CHAMPS’ ROUTINES
Lee Priest
“Leg days were the worst you could imagine. He would have us do supersets, giant sets,high reps, forced reps, anything to inflict more pain. After this hellish workout he would expect me to be lying on the floor moaning for an hour. Instead I would act exhausted for a minute and then start doing a little dance. That used to drive him nuts.”
–LeePriest,topprobodybuilder,describing what alegdaywaslikewhen trainingwithTomPlatz.
Despite his 5‘4” height, Australia’s Blond Myth, Lee Priest, is not afraid to mix it up onstage with the “big boys.” Why would he be intimidated? At 220 pounds he packs more muscle mass on his frame than just about any bodybuilder in history. While famous for his over-22-inch arms, Lee’s legs are among the best on bodybuilding stages these days as well.
Of course Lee’s workouts change often, so the following is just a sample of the exercises he has used over the years to pack mass on his quads.
Lee often starts his quad training with leg extensions. They serve to warm up and pre- exhaust his quads, so he doesn’t need to go as heavy on leg presses and squats. A typical day will see Lee perform 4 or 5 sets of 15 to 20 reps of leg extensions.
With his legs now fully warmed up, Lee moves on to his second exercise – often squats.
Over the years Lee has discovered that his legs respond both to heavy weight for low reps and lighter weight for high reps. At one time he squatted 800 pounds for 3 reps and has banged out an incredible 30 reps with 405 pounds. Unlike many bodybuilders, Lee will occasionally substitute Smith-machine squats for barbell squats. One thing is for sure though, whether barbell or Smith machine, Lee comes from the old school regarding depth and tries to squat down until his butt is just short of the floor.
Another favorite mass-builder for Lee is leg presses on the vertical press machine. Lee got inspired to do vertical leg presses from looking at old photos of Arnold, Dave Draper and Franco Columbu doing the exercise at the old Gold’s Gym in Venice Beach, California.

Photo of Lee Priest
After squats or leg presses, Lee likes to finish off his quads with hack squats. Lee credits this exercise with putting the most sweep on his outer quads over the years. Although at one time he could work up to 1,000 pounds on hack squats, these days he usually does 4 or 5 sets of 10 to 12 reps using between 315 and 495 pounds.
PRIEST’S QUAD WORKOUT
EXERCISE
SETS
REPS
Leg Extensions
4-5
15-20
Squats or Leg Presses
4-5
3-30
Hack Squats
4-5
10-12

To develop and maintain his famous legs, Lee changes his quad exercises fairly often.

Photos of Lee Priest by Paul Buceta

THE CHAMPS’ ROUTINES
Jay Cutler
“I remember trying to squat 135 and not being able to budge it, though I alreadyweighed about 180.”
–JayCutler,multi-Mr.Olympiawinner,tellinganinterviewerabouthisearlydaysatthegym.
When he dethroned Ronnie Coleman from the Mr. Olympia perch in 2006, many in the audience said that sure he was the best that day, but look out next year. Ronnie will be back. Well Ronnie did come back, but so did Jay – bigger and harder than ever. The end result was a second Mr. Olympia title for Jay and fourth place for Ronnie. With his second Mr. Olympia title, Jay proved it was no fluke and he cemented himself as the number one bodybuilder in the world.
What gives Jay the nod over his closest rivals is his completeness. From head to toe you’ll see nothing but Grade A beef. And speaking of beef, you need look no further than Jay’s quads to see what I’m talking about. Not since Tom Platz has the Mr. Olympia stage witnessed such a pair of striated quads.
Jay attributes much of his quad development to his early years watching a local bodybuilder named Rich Warfield training legs. Rich had huge legs and spent a considerable amount of time at the squat rack. Although he had done various machine exercises, it wasn’t until he began squatting that Jay’s legs began to grow. It wasn’t long before the days of struggling with one 45-pound plate per side disappeared and he started loading up the bar with six or seven plates instead.
Jay’s legs responded so well that he actually had to back off the heavy squats. He now limits the weight to 400 pounds or less and does the exercise on an infrequent basis.
A typical Cutler quad workout nowadays starts with leg extensions. He doesn’t really consider this exercise part of his workout and only does a couple of light sets to warm up his joints and leg muscles. He usually keeps the weight at about 60 pounds and does two easy sets of 15 to 20 reps.
With his quads and knees warmed up Jay moves on to his first power movement: leg presses. He does 2 medium-weight sets for 12 to 15 reps and then moves on to 2 heavy sets for 7 to 10 reps. To maintain stress on his quads and not his knees, Jay never locks out at the top of the exercise. Nor does he bounce at the bottom and use his knees as springs.
Jay’s second quad exercise is the hack squat. Jay finds this exercise is great for putting that superior sweep on his outer quads. Unlike many bodybuilders who go only partway down because they use too much weight, Jay has opted for quality over quantity. All his reps are rock bottom. He does 3 sets of 6 to 8 reps.
To finish off his over-30-inch quads, Jay goes back to the leg extension machine. This time the exercise is not a warmup, however, and these last 3 sets are done to absolute failure. He also limits his rest period to 30 seconds or less to emphasize the burn and pumped feeling.

Photos of Jay Cutler by Irvin Gelb
CUTLER’S QUAD WORKOUT
EXERCISE
SETS
REPS
Leg Extensions
2
15-20
Leg Presses
4
12-15
Hack Squats
3
6-8
Leg Extensions
3
10

Photo of Dexter Jackson by Irvin Gelb
THE CHAMPS’ ROUTINES
Dexter Jackson
“You have to get in the gym, hit your legs hard, and then get out and let them rest. If youdon’t you won’t have the energy to train as hard as you should.”
– Dexter Jackson, top IFBB pro, commenting on his approach to training legs.
When you ask the question who the top bodybuilders are in the world today, you are likely
tohearthenamesRonnieColemanandJayCutler.Butifyoumodifythequestionandaskwhichbodybuilderwouldyoumostliketolooklike,thenmoreoftenthannot thename mentionedisDexter“TheBlade”Jackson.
Standingjust5‘6”,Dextercarries230poundsofprimebeefintobattle.Andunlikesomeofthe280-poundersinthe sport,Dexter’sphysiquelooksbothfunctionalandathletic.Hedoesn’thaveabunched-upblockylook,andhiswaistresemblesthoseofthebodybuildersofold –small,tight,wasp-like …andripped.
While picking a “best” bodypart on the Jackson physique is difficult, his legs deserve special mention. When you have one of the best upper bodies in the business it only makes sense to keep the wheels in proportion, and his is the perfect X-frame.
When it comes to training his quads, Dexter’s a traditionalist. You won’t find many exotic machine exercises in his quad routine. He usually starts his quad workouts with barbell squats. While he can handle some tremendous weight in this movement, he doesn’t jump right into his top weight. He’ll do two warmup sets with 185 pounds and then 5 sets of 8 to 10 reps, working up from 225 to 545 pounds.
For his second exercise, Dexter moves on to hack squats. Like most bodybuilders he finds this exercise great for putting that wide sweep on his outer quads. He’ll typically do a warmup set using 135 pounds and then pyramid up in weight from 225 to 405 pounds for sets of 10 reps.
Exercise number three is the seated leg extension. As his quads are warmed up by now, he goes straight into his working sets, doing 4 sets of 10 reps using half, two-thirds, three- quarters and the full stack.
To finish off his quads, Dexter adds in 3 sets of 15 to 20 reps (steps) of walking dumbell lunges. The way Dexter looks at it, it doesn’t make sense to build muscle if it’s not functional.


EXERCISE
SETS
REPS
Barbell Squats
7
10
Hack Squats
4
10
Leg Extensions
4
10


THE CHAMPS’ ROUTINES
Will Harris
When Will Harris decided he wanted to get serious about bodybuilding he realized that he’d need to bring his legs up to the level of his upper body. Will was blessed with a unique ability to add mass to his back, arms and delts almost by looking at weights. His legs, on the other hand, continued to display a degree of stubbornness. Realizing that normal training techniques just weren’t cutting it, Will adopted a high-rep training style for his leg workouts. Instead of the usual 8 to 12 reps he was using with success for his other muscle groups, Will
started doing 30 reps per set on all his leg exercises. His second-place finish at the 2007 Europa Super Show demonstrates that Will’s philosophy has paid off.
Will typically begins his leg workouts with leg extensions. He likes the intense burn that leg extensions give his quads. He also believes that leg extensions are probably the best warmup exercise for the quads and one of the primary reasons he has never had a serious leg injury over the years. Will normally does 4 sets of 30 reps of leg extensions. As you can imagine his quads are literally exploding with pain by the time he reaches those last couple of reps.
ExercisenumbertwoforbigWillisthe45-degreelegpress.Againit’s4setsof30reps,butdon’t bemisledinto thinkingthattheseare lightsetsorhalf-repsets.Hebrings his knees downuntiltheytouchhischest.Healsousesconsiderableweight,startingwithsix45-pound platespersideandworkingupto10to14platesperside.
To really kill his quads, Will finishes off with three sets of bodyweight squats. As his quads are pretty well spent from the two previous exercises, Will finds that he doesn’t need to use a barbell. He’ll typically go to failure, which on many days is upwards of 100 reps per set. For those who consider this a wussy exercise, Will challenges you to give them a try and just see how your quads will howl with pain!
Will’shamstring workouts are verysimilartohisquadtraining: high-repsetsinthe20-to-30range.Hestartswithlyinglegcurls.Thekeytothis,saysWill,istonotthrowyourbuttupintotheair.Thisnotonlycheatsthehamstringsoutofgettingthemaximumstimulation,butalsoputsstressonthelower back.He’lltypicallydo3or4setsof20to30reps.

Photo of Will Harris by Jason Mathas
HamstringexercisenumbertwoistheHammerStrengthseatedlegcurl–3or4setsof20to30reps.
Will finishes his hamstrings in the same manner as his quads, with a bodyweight-only exercise. In this case it’s lunges (which actually work all the muscles of the leg, plus the glutes). Will prefers to step back as opposed to forward, but the finished position is the same. He’ll go to failure on one leg and then switch legs. Once again it could be 50 reps or a hundred. It all depends on the day.


EXERCISE
SETS
REPS
Leg Extensions
4-5
30
45-Degree Leg Presses
4
30
Bodyweight Squats
3
failure
EXERCISE
SETS
REPS
Lying Leg Curls
3-4
20-30
Seated Leg Curls
3-4
20-30
Bodyweight Lunges
3
failure
CHAPTER 81
Calf Training
“My dad was wearing shorts and I noticed that he had the exact same calves as mine, and you think my dad ever trained them? Not a single day in his life!”
–StanMcQuay,2006NPClightheavyweightchampion,commentingonthesecrettohis greatcalves–outstandinggenetics.
“Thefactis,calvesare difficultandstubbornanddon’toftenrespondto thetypeoftrainingandbasicexercisesthatotherbodypartsdo.That’sbecausecalfdevelopmentdependslargelyongenetics.Thegoodnewsis,genetics can mostlybebypassed–evenoverridden–withthecorrecttypeoftraining.”
– Lori Grannis, regularMuscleMag Internationalcontributor
Ifonewordcanbeusedtodescribethecalves,it’sstubborn.Weoftenhearbodybuilders complaining that despite the “blasting” they give their calves, they just refuse to grow. While in some cases genetics are in fact the primary culprit, in most cases it’s the bodybuilders’ generous use of the word “blasting” that lies at the heart of the problem.
Blasting does not mean performing a few half-hearted sets at the end of the workout. Blasting
meanstrainingyourcalveslikeeveryothermusclegroupandthensome.You’redoing8,10,12ormoresetseachforyourbicepsandchest.Shouldn’tyoutreatthecalveswiththesame diligence? Unfortunately mostbodybuildersdon’t.Aftera few monthsofhalf-assedtrainingtheygiveup,citing“poorgenetics”asthereasonforthepoorcalfdevelopment.
Sure there are exceptions. I’m sure you’ve seen guys with monster calves who never did a calf raise in their lives. These genetically gifted wonders then have the audacity to say how their mother or great-aunt has even bigger lower legs! The winner of the 1982 Mr. Olympia, Chris Dickerson, owner of two of the greatest calves in bodybuilding history, was fond of saying that his two brothers (Chris was one of a set of triplets) had calves nearly the same size as he did, and yet neither worked out.
At the other extreme we find the genetically disadvantaged who do in fact spend years blasting their calves with just about every exercise known, and still can’t get the little buggers to stretch the tape to more than 15 or 16 inches.
So why is it that so many bodybuilders have poor to mediocre calves? Well for starters you don’t know what pain is until you start training your calves properly. Like the thighs and
abdominals, calf trainingisdownright agonizing. Trainingthecalvesmightnotfatigueyoulikethigh training,but thelittledevils take abackseattonoonewhenitcomestomisery.Manybodybuildersaresimply unwillingtoputupwithsuchpain – especially for whatwillprobablybea long periodoftraining.
Another reason lies with their location. Unlike the biceps and pectorals, which are displayed prominently for all to see, the calves are “way down there” and usually covered by a pair of pants. Many bodybuilders just don’t want to devote that much time and effort in developing a muscle that rarely gets seen.

The calf muscles don’t always respond to basic training – monster calves require the correct exercises and focused effort.
A third reason can be blamed on ego. When people know that you work out they’ll often ask you to “show me your muscles.” Now, you don’t pull up your pants leg and flex a calf; you hit a double biceps. No matter how big and impressive your calves, they’ll never be considered “muscles” by the general population. Though a great set of calves will make bodybuilders the envy of their gym buddies and hold them in great esteem by the judges, the fact remains that bodybuilders would sooner spend most of their time working the big showy muscles like the chest and arms.
A final reason relates to what I mentioned earlier. Unless you’re that naturally blessed one in a million, odds are you’re going to have to work hard – very hard – to get your calves to respond. The calves are among the most stubborn muscles when it comes to growth. You may spend months if not years doing standing and seated calf raises with little observable growth. Conversely, some of the other muscle groups such as your chest, back or thighs may start shaping up in weeks. The bottom line is that you must – absolutely must – work your calves if you hope to do well in any contest these days.
ANATOMY
The calf is made up of two muscles: the gastrocnemius and the soleus. The bulk of the calf is made up of the gastrocnemius, the large heart-or diamond-shaped muscle at the rear of the lower leg. The primary function of the gastrocnemius is to flex the foot at the ankle and raise you onto your toes when your legs are straight.
The other main part of the calf is the soleus, a broad but flat muscle that connects to the Achilles tendon. This muscle is located partially underneath and partially below the gastrocnemius. The soleus also flexes the foot at the ankle joint, but plays a bigger role when the knees are bent.

When working his calves with donkey calf raises, Arnold routinely had more than one person sit across his back.
Photo of Arnold Schwarzenegger, Bill Grant and Franco Columbu by Art Zeller
TRAINING
Yes, training the calves is both painful and tedious. But it’s also necessary and highly rewarding – especially when other bodybuilders start admiring those diamond-shaped lower legs of yours. If you need a lesson in determination look no further than Arnold Schwarzenegger. When Arnold first started winning contests in Europe he usually had the biggest upper body onstage. But then he began losing contests to smaller bodybuilders with better proportions, including better calves. After watching his idol Reg Park training his calves with 1,000+ pounds on the calf machine, Arnold changed his mindset and made calf training a priority.
Calf training exercises generally fall into two types: standing and seated. Standing calf exercises such as the standing calf raise machine primarily work the larger gastrocnemius muscle and allow you to use hundreds of pounds of weight. Seated calf raises primarily work the smaller soleus section of the calves, and will not take as much weight.
Besides machine raises, one of the best calf exercises is the donkey calf raise. Flip through an old issue ofMuscleMag InternationalorMuscle Builder/Powerand you might see Arnold bent over, working calves with one or two people sitting across his back. While seldom seen in gyms anymore because of the “look” of the exercise, you can’t dispute its effectiveness.
Besides using different exercises, you can also target different parts of the calf by turning the toes in or out. You can also train calves in your socks or bare feet. The theory behind this is that having the feet free of the constraints of a sneaker allows for a greater range of motion. While this is true, keep in mind that you will need some ankle support when doing calf raises with a couple of hundred pounds of weight. Also keep in mind that many gyms have policies against going barefoot in their gyms (both for safety and hygiene reasons).
There’s no magic time to train your calves. Most bodybuilders work them after they train thighs. You can do the same as long as your calves don’t start lagging behind your other muscles. As soon as you notice your upper legs overshadowing your lower legs, revise your training and either do calves first or switch them to a separate day. You may even want to perform staggered sets – train between other muscle groups.
No matter which calf routine you follow you must train at least as hard as you do the other muscle groups. You’ll also notice that traditional reps and sets (i.e. 3 to 4 sets of 8 to 12 reps) don’t often yield results. Most bodybuilders find alternating high-rep (15 to 20) days and low- rep (6 to 8) days to be the best approach.
THE BEST CALF EXERCISES

Standing calf raises and seated calf raises Toe presses on leg-press machine Donkey calf raises
Calf raises on hack machine
THE CHAMPS’ ROUTINES
Giventhelimitednumberofexercisesforcalftraining,it’snotsurprisingthatmostofthe topprosfollowsimilarroutines.Thefollowingareafewsamplecalfworkouts:
MARTINEZ’S CALF WORKOUT

EXERCISE
SETS
REPS
Standing Calf Raises
3
15-20
Seated Calf Raises
3
15-20
Toe Presses on Leg-Press Machine
3
15-20
JACKSON’S CALF WORKOUT
EXERCISE
SETS
REPS
Standing Calf Raises
3
15-20
Seated Calf Raises
3
15-20
CUTLER’S CALF WORKOUT
EXERCISE
SETS
REPS
Standing Calf Raises
3
10-12
Seated Calf Raises
3
10-12
Donkey Calf Raises
3
8-12
CHAPTER 82
Biceps and Triceps Training
“I knew after the 2003 USA that if I was going to come back and fulfill my goal of winning in 2004 I was going to need to bring up my arms a bit more and continue to improve my back.”
– Mark Dugdale, IFBB pro, as told to Larry Pepe
It’ssafetosaythephotoonthecoverofArnoldSchwarzenegger’sbookEducationofa Bodybuilderdid more to inspire the 1980s generation of bodybuilders than any other. Even by today’s standards, no one has been able to duplicate that single biceps pose performed by Arnold on a California hilltop.
Building a bigger set of arms is probably the No. 1 goal of just about every bodybuilder.
Evenifthearmsare amongthebody’ssmallermajormuscles, there’s something highly desirableabouthavingasetof“hams”hangingfromyourshoulders.
While it’s true that two of the sport’s greatest Mr. Olympias, Dorian Yates and Lee Haney, had average-sized arms (compared to their other muscle groups), most of the top bodybuilders of the past 40 years have had outstanding arms. From Sergio Oliva and Arnold to Ronnie Coleman and Jay Cutler, it seems bodybuilding’s greatest are synonymous with arm development.
ANATOMY
Perhaps the most ironic thing about the arms is that while the biceps get the most attention, it’s the triceps that make up most of the upper arms’ mass. Furthermore, it’s the triceps that play the biggest role in most sports. In a manner of speaking you can think of the arms as upper-body legs. In fact human arms were at one point a second pair of legs, but became adapted for other functions when our ancestors stood up on two legs years ago.
But the largest muscle in your leg – the quadriceps – just happens to correspond to the largest muscle in your arms – the triceps. Both work to straighten, or extend, their respective limbs. Likewise, both the legs and arms have biceps muscles (in the legs we call them the hamstrings) for flexing the limbs.
While the arms and legs are virtually identical from an anatomical point of view, most bodybuilders start their leg training with the quads but start their arm training with the biceps. This doesn’t make a lot of sense, given the larger size of the triceps. If your goal is building the largest pair of arms possible, you should train the triceps as hard as, if not harder than, the
biceps.
TRAINING
Withthepossibleexceptionofthebarbellbenchpress,byfarthemostpopularexerciseseeninfree-weight gymsisthe standingbarbell curl. There are numerousreasonsforthepopularityofbarbellcurls.Forstartersit’sprobablythebestexerciseforbuildingthebiceps.Andanyexercisethatbuildsthebicepsisgoing toplace very highonthepopularityscale.Anotherreasonforthepopularityofbarbellcurlsistheirsimplicity.Allyouneedisabarbellandafewplates.Nocables,pulleysorracksareneeded.Finally,youcanperformbarbellcurlsjustaboutanywhere–ingyms,basements,evenhotelrooms.
Besides barbells, bodybuilders use dumbells, cables and machines to work the biceps.
Dumbell curls are virtually as effective as barbell curls and have the advantage of placing less stress on the wrists. Cables are great for pre-contest and keep the tension on the biceps for the full range of motion (as opposed to barbells, where there is less tension on the biceps as the forearm approaches the vertical). Machine curls are loved and hated. Take your pick. I usually suggest giving them all a try and seeing how they feel. If you seem to be getting something out of them, include them in your training.
As I stressed earlier, the real key to building large arms is triceps development. Unlike biceps training, where the barbell curl is by far the most popular exercise, there doesn’t seem to be one favorite movement for working the triceps. The most popular and effective are variations of lying extensions, pushdowns and dips. I should stress that because the biceps and triceps receive a great deal of stimulation when training the large torso muscles, you don’t need to kill them when you work out. Chest and shoulder training is heavily dependent on the triceps, and the biceps are given a great workout on most back exercises. For most bodybuilders 6 to 8 sets in total is probably sufficient. Even the top pro bodybuilders rarely go over 10 to 12 sets when they train their biceps and triceps.

Photo of Ronnie Coleman by Alex Ardenti
BEST BICEPS EXERCISES

Barbell curls Dumbell curls Preacher curls Cable curls Incline curls
Concentration curls Machine curls
BEST TRICEPS EXERCISES

Lying barbell extensions Lying dumbell extensions
Behind-head dumbell extensions Kickbacks
Pushdowns Narrow presses Dips
Bench dips

Photo of Jay Cutler by Irvin Gelb
THE CHAMPS’ ROUTINES
Jay Cutler
“They always had good shape, but I knew they needed a lot more size to match.”
– Jay Cutler, commenting on probably the most sought-after goal in bodybuilding: larger arms!
When you’re trying to dethrone an eight-time Mr. Olympia who has two of the largest arms in history, you need a decent pair of your own. Jay always had a great set of guns, but just didn’t have the necessary mass to trade arm shots with Ronnie Coleman. One of the first things he did was get his ego under control and not worry about how much he could curl. Now he goes for quality and slightly higher reps.
Jay has a group of favorite biceps and triceps exercises that he picks from, but the following usually make up the core of his arm workouts.
Hisfirstbicepsexerciseisusuallypreachercurlswithadumbell.Hefindsone-armpreachercurls a great waytopre-exhaust his bicepsandkeeps him fromgettingtoocarried awaywithheavier weightonthebarbell curls.He’llstartwithacoupleoflightwarmupsets,thena35-pounddumbellfor15repsandthentwoadditionalsetsof8to15repsusinga45-pound
dumbell.
With his biceps now fully warmed up, Jay moves on to standing barbell curls. At one point in his career he was using over 225 pounds on this exercise, but no longer. Now he’ll do one set with just 75 pounds and then bring the weight up to 135 pounds and bang out 3 sets of 12 to 15 reps.
Next up our multi-Mr. Olympia winner moves on to standing alternating dumbell curls. He certainly needs no warmup sets at this point and he launches right into 3 sets of 8 to 12 reps using between 50-and 60-pound dumbells. Like most bodybuilders, Jay supinates his hands as he curls the dumbells.
For his fourth exercise Jay does 3 sets of cable curls. Besides keeping the tension on his biceps throughout the full range of motion, Jay finds cable curls an excellent exercise for drop sets or rest-pause. If doing rest-pause he’ll pick as heavy a weight as he can handle for 5 reps, put it down and count to 5, and then pick it back up and try to squeeze out another 5 reps.
Jay ends his biceps onslaught with one-arm cable curls. With his free hand placed on his hip for balance Jay squeezes every rep as hard as he can. Again it’s 3 sets of anywhere from 8 to 15 reps, depending on the mood he’s in.
TRICEPS
For his first triceps exercise Jay likes to do one-arm cable pushdowns. This exercise serves the same purpose as one-arm preacher curls for his biceps – it both warms up his triceps and pre-exhausts them before the heavier compound exercises come later. Jay typically does 3 sets of 10 to 12 reps.
For his second exercise, Jay does 3 sets of 10 to 12 reps of straight-bar pushdowns. Unlike most bodybuilders, who use a narrow, 6-to 8-inch grip on this exercise, Jay says his triceps seem to get the most out of a shoulder-width grip.
Next up is two-arm behind-the-head dumbell extensions. Although many bodybuilders consider dumbell triceps exercises more shaping than mass-building exercises, Jay disagrees. This is not surprising given the 200+ pound dumbells he uses. Again it’s 3 sets of 10 to 12 reps.
Exercise number four is bodyweight dips. For those who question a Mr. Olympia using just his bodyweight, remember that Jay weighs over 300 pounds in the off-season. As you can imagine that’s plenty to stimulate his triceps after his previous sets. Jay typically does 3 sets of 10 to 12 reps.
Jayaddsafifthexercisetoblasthistriceps:close-gripbarbellpresses.It’samazingtothinkthatafterfourexerciseshe’sstillstrongenoughtouse250poundsonthis exercise,butsuchisthepowerofthoseCutlerhorseshoes!
CUTLER’S BICEPS WORKOUT
EXERCISE
SETS
REPS
One-Arm Preacher Curls
5
8-15
Barbell Curls
3
8-15
Alternating Dumbell Curls
3
8-15
Cable Curls
3
8-15
One-Arm Cable Curls
3
8-12
CUTLER’S TRICEPS WORKOUT
EXERCISE
SETS
REPS
One-Arm Cable Pushdowns
3
10-12
Wide-Grip Pushdowns
3
10-12
Two-Arm Dumbell Extensions
3
10-12
Bodyweight Dips
3
10-12
Close-Grip Bench Presses
3
10-12

Photo of Jay Cutler by Alex Ardenti

Melvin has amazing 21-inch guns, which he achieves with high-volume training.
Photo of Melvin Anthony by Irvin Gelb

Photo of Melvin Anthony by Jim Amentler

Photo of Melvin Anthony by Robert Reiff
THE CHAMPS’ ROUTINES
Melvin Anthony
Sincethe2000NewYorkNightofChampions,“Marvelous”MelvinAnthonyhasplacedoutofthetop10onlytwiceinthedozensofIFBBprocontestshehasentered.Alongthewayhewonthe2004NewYorkNightofChampionsandcame2ndatboththe2008AustralianandNew ZealandGrandPrix.Overtheyears Melvinhas developedareputationfor beingoneofthesport’s greatestposers.
BICEPS
Melvin is one of the thickest competitors on the pro scene, carrying 240 to 245 pounds on his 5‘8” physique. Among his greatest attributes are his 21-inch arms.
In this age of heavy-duty or high-intensity training, Melvin is not one to shy away from high volume. He typically does 25 to 30 sets for his biceps. Most would consider this overtraining, but it works for him and in his mind, that’s all that counts. Melvin’s also a big fan
of supersets and he often performs six biceps exercises in three groups of two exercises each.


THE CHAMPS’ ROUTINES
Quincy Taylor
“Bodybuilding is purely a visual sport anyway, so why would you even bother toexaggerate any of that stuff?”
– Quincy Taylor, 2001 NPC champion and bodybuilding pro, responding to a reporter’s question about other competitors exaggerating the size of their arms.
At 6‘4” and 330 pounds in contest shape, Quincy is another of those supersized pros favored to win the coveted Mr. Olympia title some day. With arms that measure a genuine 22 inches, Quincy is not afraid to trade front double biceps shots with guys like Ronnie Coleman and Jay Cutler.
Quincy always tries to train his biceps and triceps at least two days before or after his chest and back training, since the arm muscles are heavily stimulated by training chest and back.
Quincy’s first biceps exercise is preacher curls using a straight bar. He typically starts with a couple of warmup sets using 60 and 80 pounds for 12 reps, and then pyramids up in weight for four sets, going from 100 to 150 pounds. Quincy is quick to add that while he could go heavier, he’s not one of those bodybuilders who rocks the weight up with body momentum. Nothing but raw biceps power is where Quincy’s at.
His next exercise is alternating dumbell curls. Quincy prefers to do this exercise seated to prevent body momentum. He also supinates his palms as he raises the dumbells. Quincy starts with 2 sets of 12 reps using 50-and 60-pound dumbells and works up to 2 sets using 70s.
For his third exercise Quincy does a very seldom seen biceps exercise: biceps curls on a lat pulldown machine. He learned this exercise from eight-time Mr. Olympia Lee Haney. Quincy starts by leaning back on a preacher bench and grabbing the straight lat bar attachment with a reverse (palms up) shoulder-width grip. He usually does 4 sets of 8 to 12 reps using a moderate amount of weight.
Nextupisoverheadcablecurlsusingthecablecrossovermachine.QuincyfiguredifMr. Bicepshimself,RonnieColeman,doesthem,theymustbegood.Theexerciselookssimilartothefrontdoublebicepsposeexceptyouholdontoasetofhandlesattachedtothe upperpulleysonthecrossovermachine.Againit’s4setsof8to12reps.
To finish off his enormous biceps and to help fill in the gap between his biceps and forearms, Quincy does 4 sets of dumbell hammer curls using 50-or 55-pound dumbells. This exercise is one of the best for developing the brachialis muscle, and one look at Quincy’s and you’ll see the proof.
TRICEPS
With biceps out of the way it’s on to triceps. Quincy’s first exercise is invariably skullcrushers. While he rotates most of the other exercises on a regular basis, skullcrushers have always been part of his triceps workouts. He prefers to do the movement on a flat bench. He starts with a 25-pound plate on each side of the EZ-curl bar and does 15 slow, easy reps. He then puts a 45 on each side and does a few more warmup sets. From here he does 4 work sets, going from 150 to more than 200 pounds for 10 to 12 reps.
Next up it’s 3 sets of close-grip cable pushdowns. It’s not surprising that someone as strong as Quincy needs to pin an extra 45-pound plate or two to the whole weight stack to keep his reps in the 10-to-12 range. These are strict reps, too, with his elbows pinned close to his sides.
Exercisenumberthreetakesjustaflipofthewristandaslightywidergripashebangsout3setsofreverse-grippushdowns.Although thebarisharder toholdonto,Quincy still managestousesometremendouspoundagesonthisexercise.Repsarestillkeptinthe10-to-12range.
With three heavy movements out of the way, Quincy moves on to single-arm reverse pushdowns. As he’s using his exercise to isolate his triceps, he doesn’t use near the same amount of weight as for the previous cable exercises. He’s also careful to squeeze into a fully locked-out position at the bottom of the exercise. Each arm gets 3 sets of 10 to 12 reps.
As if the four previous execises were not enough, Quincy adds in a fifth exercise – rope pushdowns – to finish off his triceps. This is the one exercise where he often deviates from his normal 10-to-12 rep range and often goes as high as 20 reps to really finish off his triceps with a good pump.


EXERCISE
SETS
REPS
Preacher Curls
4
12
Alternating Dumbell Curls
4
12
Lat-Machine Curls
4
8-12
Standing Cable Crossover Curls
4
8-12
Hammer Curls
4
12
TAYLOR’S TRICEPS WORKOUT
EXERCISE
SETS
REPS
Skullcrushers
6-7
10-12
Close-Grip Pushdowns
3
10-12
Reverse Pushdowns
3
10-12
One-Arm Reverse Pushdowns
3
10-12
Rope Pushdowns
3
15-20

Photos of Quincy Taylor by Jason Mathas

Currently with eight Mr. Olympia titles, Ronnie is inarguably one of history’s greatest bodybuilders.
Photo of Ronnie Coleman by Jason Mathas THE CHAMPS’ ROUTINES
Ronnie Coleman
“I’ve always had big arms. I hate to say it but they’ve been the easiest thing in the worldfor me to build.”
-RonnieColeman,eight-timeMr.Olympia,tellingMuscleMagInternationalcontributorLoriGrannishowluckyhewasinthearm-buildingdepartment.
Although he didn’t win that coveted ninth-straight Mr. Olympia title, Ronnie Coleman is undoubtedly one of the greatest bodybuilders in history. During his record-tying stretch of eight Mr. Olympia titles, Ronnie had no equals. It’s also safe to say that Ronnie’s arms – particularly his biceps – are among the greatest of all time. They rank right up there with Arnold Schwarzenegger, Robby Robinson and Lee Priest.
Typicalofmostofthebodybuilderswhorefinedtheirartduringthe1990s,Ronniefavorsshorter,moreintenseworkoutstothehigh-volumetrainingstylethatwaspopularinthe’70sand’80s.Hisbicepsworkoutisaperfectexample.Ronniehastwoworkoutsforhisbiceps,
each consisting of 3 exercises performed for 3 sets of 10 to 12 reps. Ronnie has experimented with numerous rep ranges over the years but keeps coming back to the 10-to-12 range. He just doesn’t find that lower rep ranges keep his biceps contracted long enough for adequate stimulation.


EXERCISE
SETS
REPS
One-Arm Preacher Curls
3
10-12
Standing Cable Curls
3
10-12
Barbell Preacher Curls
3
10-12
COLEMAN’S BICEPS WORKOUT (B)
EXERCISE
SETS
REPS
Standing Barbell Curls or Barbell 21s
3
10-12
One-Arm Cable Curls
3
10-12
Low Narrow-Grip Cable Curls
3
10-12

Gustavo shows off his high-ranking arms. Photo of Gustavo Badell by Irvin Gelb
THE CHAMPS’ ROUTINES
Gustavo Badell
Inasportwherehugearmsare almost a must for popularity (twonotableexceptions being DorianYatesandLeeHaney),PuertoRico’sGustavoBadellranksrightuptherewithsuchbig-gunnedgreatsas RonnieColeman,Jay CutlerandArnold.
Gustavo is definitely from the old school of high-volume training, as he averages four to six exercises for his biceps and triceps, doing 4 sets per exercise.
As expected of someone who sports 21-to 22-inch arms, Gustavo begins most biceps workouts with standing barbell curls. He usually uses a straight bar and holds it with a slightly wider than shoulder-width grip. He normally does 4 sets of 8 to 10 reps working up to about 200 pounds.
To target his brachialis Gustavo usually makes standing alternating hammer curls his second exercise. For variety he likes to change his foot stance. Although most bodybuilders don’t find foot stance makes much difference on biceps exercises, Gustavo has discovered that by changing his foot position he gets a different feel as he works his biceps. Again he does 4 sets of 8 to 10 reps.
For his third exercise Gustavo does 4 sets of seated alternating dumbell curls. Depending on the day he may supinate his hands or keep them facing straight up at all times. One thing he’s careful to do is not swing. He sees so many young bodybuilders cheating just to lift heavier dumbells. It’s no wonder, he says, they’re not getting the results they want.
Nextupisconcentrationcurls.Gustavopreferstodothisinastandingbent-overposition,theversionmadefamousbyArnold.Unlikemostbodybuilderswhoalternatefromsidetoside, Gustavodoes4completesetswithonearmbeforeswitchingtotheotherarm.
By now most bodybuilders are in the shower or have moved on to another muscle group – but not Mr. Badell. For his fifth exercise he does 4 sets of seated preacher curls using an EZ- curl bar. For variety he alternates between a wide and narrow grip: “My training is never boring and never dull,” he says.
To finish off his biceps, Gustavo does 4 sets of one-arm concentration curls. As this is his final exercise, he tends to go lighter and perform higher reps – say 12 to 15.
TRICEPS
Gustavo almost always starts his triceps training with skullcrushers. Although other bodybuilders like to do a lighter pumping exercise first, Gustavo prefers to go straight into his primary mass-builder. He usually starts with two light sets of 20 to 30 reps and then adds a set of 45-pound plates to the bar for another set of 15 to 20 reps. He then keeps adding weight and decreasing the reps until he has two 45-pound plates on each side of the bar, at which time he does 10 to 12 reps.
Gustavo is such a fan of skullcrushers that he makes his second exercise another version of the same exercise – this time on an incline bench. As his triceps are fully warmed up by now, he launches straight into 3 sets of 10 to 12 reps.
With his two basic mass-building exercises complete, Gustavo moves on to overhead rope extensions as his third exercise. With the pulley wheel set in the top position, Gustavo leans forward and extends the rope to an arms-locked-out position. While many bodybuilders flare the rope ends apart at the end, Gustavo prefers to keep them together at all times. Over the years he found that separating the rope ends limited the amount of weight he could use and didn’t really add anything extra to the exercise. Typically he’ll do 3 sets of 10 to 12 reps.
For his fourth and final exercise, Gustavo bangs out 3 sets of 10 to 12 reps of rope pushdowns. Again he does not flare the rope at the end.
BADELL’S TRICEPS WORKOUT
EXERCISE
SETS
REPS
Skullcrushers
5
10-20
Incline Skullcrushers
3
10-12
Overhead Rope Extensions
3
10-12
Rope Pushdowns
3
10-12
THE CHAMPS’ ROUTINES
Lee Priest
“Much of Lee Priest’s mystique stems from his spectacular arms. He stands just 5‘4” butby the time he won three Mr. Australia titles, those gifted guns were already tapping out at the magic number that separates the genetic have’s from the have-not’s in our sport: 20 inches.”
– Ron Harris,MuscleMag Internationalcontributor, commenting on the arms of top IFBB pro, Lee Priest.
He’s called the Blond Myth and for good reason. Australia’s Lee Priest is one of the most densely packed bodybuilders of all time. When he goes into battle he carries 220 heavily striated pounds, topped off by a set of guns that measure upwards of 22 inches.
Given his superior genetics and love of training, it’s not surprising that Lee prefers the high-volume approach to working out. You won’t catch him doing one of the late Mike Mentzer’s one-set-to-failure workouts.
ThefirstexerciseinLee’sbicepsattackisthatoldstandby:barbellcurls.AsLeeisfondofsaying,ifitworkedforArnold,Olivaandmostoftheothergreatsinthepast,whynothim?Onmostdayshe’lldo5setsof6to8reps,butiftheenergyandstrengthistherehe’llbangout7or8sets.Leeisexceptionallystrongonthis exerciseandatonetimecouldcheatcurl310pounds.These dayshekeepstheweightinthe185-to225-poundrange.Althoughhetriestomaintainstrictstyle,he’snotimmunetoaddingafewcheatrepstowardstheendofhissets.
Next up for the Blond Myth is standing alternating dumbell curls. At his heaviest bodyweight Lee can use 100-pound dumbells on this exercise, but most times he keeps the weight in the 65-to 80-pound range and does 4 or 5 sets of 6 to 8 reps. Like most bodybuilders Lee supinates his hands as he curls the dumbells upwards.
When you have upper arms as large as Lee’s it only makes sense to keep the forearms in proportion. For this reason Lee usually makes reverse barbell curls his third exercise. He
prefers to use a straight bar on this exercise and uses a shoulder-width grip. He typically works up to 120 to 150 pounds for 4 or 5 sets of 6 to 8 reps.
Exercisenumberfourislikelytobestandingcablecurls.Leecallsthem“crucifixcurls,”asthat’sthepositionhe’sinduringtheexercise –likeChristonthecross.Leesetsthepulley wheelsjustslightlyabovehishead andperformsthemovement asifdoinga frontdoublebicepspose.Heusuallydoes4or5setsof6to8reps.
Lee’s fifthandfinal exercise(althoughheadmitsthatsometimeshemakesthis his first exercise)isstandingcablecurls.Whetherwarminguporfinishingoffhisbiceps,thisisthe oneexercisewhereLeedeviatesfromhisnormal6to8reps,preferringinsteadtogoupto15repsperset.
TRICEPS
Given the stress that his triceps and elbows will be under with some of the other exercises, Lee usually does rope pushdowns as his first triceps exercise. He finds this exercise great for warming up his triceps and joints. Unlike with the other exercises, Lee’s not too concerned with weight and he usually pumps out 3 sets of 15 to 30 reps.
With his triceps now fully warmed up, Lee moves on to his first mass-building exercise: close-grip bench presses. When I tell you that Lee works up to 385 pounds on this exercise you’ll begin to understand why he started out with the high-rep sets of rope pushdowns. He doesn’t start with this weight, however. He’ll first put 75 pounds on the bar and then work up to 375 over the course of 4 or 5 sets. He keeps the reps in the 6 to 8 range. One thing Lee has learned over the years is that a lot of the elbow pain experienced by many bodybuilders while doing this exercise is from doing it with the elbows flared outwards. The key to reducing joint pain and stimulating the triceps to the maximum is to keep the elbows pointing at the feet.
Lee next moves on to skullcrushers. Again he goes super heavy and will work up to 4 or 5 sets using anywhere from 200 to 250 pounds. If it’s one of those days that his elbows are sore, he’ll limit the weight to 120 to 180 pounds. Lee likes to lower the bar to within a few inches of his forehead rather than behind his head. Lee finds that the latter version turns the exercise into more of a pullover and brings his lats and chest into play.

Photo of Lee Priest by Irvin Gelb
Lee’s third exercise is either one-or two-arm dumbell extensions. Although he prefers to sit down for this exercise, he doesn’t use any back support. No matter which version he does, Lee tries to keep his elbows pointed at the ceiling and his upper arms locked perpendicular to the
floor(vertical).Heusuallydoes4or5setsof6to8repsworkingupto60to70poundsforthetwo-handed version.
Exercise number four is seated cable extensions. He does this exercise by using an EZ-bar attachment on a low pulley. As with the dumbell extensions he keeps his elbows pointed at the ceiling throughout the full range of the exercise. He does 4 or 5 sets of 6 to 8 reps.
For his fifth and final exercise Lee likes to do one-arm reverse cable pushdowns. This exercise is great for bringing out the long rear head of the triceps. As this is more of an isolation exercise, Lee doesn’t get too carried away with the weight. He goes more for the muscle pump and will do slightly higher reps – in the 12-to-15 range.


EXERCISE
SETS
REPS
Barbell Curls
4-5
6-8
Alternating Dumbell Curls
4-5
6-8
Reverse Barbell Curls
4
6-8
“Crucifix” Curls
4
6-8
Cable Curls
4
12-15
PRIEST’S TRICEPS WORKOUT
EXERCISE
SETS
REPS
Close-Grip Bench Presses
4-5
6-8
Skullcrushers
4-5
6-8
One-or Two-Arm Dumbell Extensions
4-5
6-8
Seated Cable Extensions
4-5
6-8
One-Arm Reverse Pushdowns
4-5
12-15
CHAPTER 83
Forearm Training
“Virtually every exercise we do works the forearms to some degree, but only a few bodybuilders actually concentrate on the forearms with specialized lower-arm exercises such as wrist curls using both underhand and overhand grips. If you have weak forearms you should make a habit of doing specialized forearm work.”
–EditorsofMuscleMag International,explaining theimportanceofforearmwork.“BillPearlhadforearmstodiefor,nodoubtbuiltinpartfromhishabitoftearingcar
licenseplatesinhalf,threeata time,whichhedidathisfrequentstrongmandemonstrations
some years ago.”
– Gerard Thorne,
Reps!magazine contributor
Oneofthemostpopularcartoonsofthe1950sand’60swas“PopeyetheSailorman.” Unlike most superheros, who were built from head to toe, Popeye had but one notable feature: his gargantuan forearms. All it took was one can of spinach and heaven help anyone who got between him and his girl, Olive Oyl!
Therewasatimewhenlargemuscularforearmswereanecessityforsurvival.Most
occupationsrequiredgrippingtoolsandequipment.Sailorsneededtobeabletograbandhaulthickropesintheworstkindofweather.Fishermenreliedontheirgrippingpowertohaulnets andfishlines.Carpentersandlumberjacksneededgreatforearmstrengthtocutwood.
With the advent of the industrial revolution many positions that stressed physical strength were eliminated. With the exception of plumbers and a few other occupations requiring some degree of physical labor, great forearm development has gone the way of the dinosaur.
ANATOMY
Contrary to popular belief it’s the muscles of the forearm, and not the hand, that give you a powerful grip. It’s true that there are small muscles located in the fingers that help in holding on to objects, but they have nowhere near the strength and power of the larger forearm muscles.
Theforearmsaremadeupofanumberofmuscles,includingtheflexordigitorum,flexorcarpiulnaris,andextensorcarpiradialislongusandbrevis.Theforearmmusclesinteractto contractandrelaxthefingers,allowingyoutogripandtwistsuchobjectsas barbells,bottle
caps and ropes. From a bodybuilding perspective the forearm muscles are involved in just about every upper-body exercise and most of the lower-body exercises. In fact, the forearms often give out before the primary muscles being worked.
TRAINING
Inmanyrespectstheforearmsarethecalvesofthearms.Andassuch,theyarecomposed ofthesamedensemuscletissuethathurtslikehell whenyoutrain them.Thereasontheforearmsarecomposed ofsuch densemuscle fibersisthat theyareincontinuoususejustaboutevery minuteyouare awake. Naturecompensatedfor thisbypackingina highpercentageofmusclefibersthatcanendurelongperiodsofexercise.Fromabiologicalpointofviewthismakessense,butfromatrainingpointofviewitcanbepuremurder.
There are two trains of thought with regards to forearm training. Many bodybuilders find that they get all the forearm stimulation they need from training their other muscle groups. Let’s face it, just about every exercise you perform requires you to grip a barbell, dumbell or handle. This is often enough to keep the forearms in proportion to the upper arms. The less fortunate bodybuilders who find that indirect training is not adequate will need to incorporate some forearm training into their workouts. Even here there will be differences, with some bodybuilders responding better to high rep ranges (15 to 20) and others finding that heavy weight and low reps (6 to 8) work best. My advice is to experiment with both ranges and see which works for you. You may even need to perform both rep ranges to shock the forearms into growth.
Forearm exercises generally fall into two categories: flexor and extensor movements.
Variationsofthewrist curl (whereyoucurlthe handstowardtheinsidesofyourforearms)primarilyworktheflexors,whilereversewrist curls (curlingthebacksofthe handstowardthe topoftheforearms)primarilyworktheextensors.Besidestheflexorsandextensors, bodybuildersliketotrainthebrachialismuscleswiththeirforearms.Thebrachialisisamedium-sizedmusclethatconnectstheforearmstotheupperarmsandwhendevelopedhelpsfillinthegapbetweentheupperandlowerarms.Thebestexercisefortrainingthebrachialisiscalledthereversecurl. It’s performedlikea regular barbell curl,but thebarisgrippedwiththe handsfacing downwardsandnotpalmsup.
You should train your forearms after your other muscles – especially the upper body torso muscles, and even lower body, if you use free weights. As I said earlier, the forearms will be needed for gripping when you train the chest, back and shoulders. But you also gripa barbell when squatting, don’t you? If you fatigue your forearms first, you’ll have trouble gripping when you train the other muscles, and for some exercises tired forearms are downright dangerous.
Another option is to train your forearms entirely on their own. This is definitely an option for those who need to do extra work on their forearms. Even though training the forearms is painful, it doesn’t require much energy or time. So you don’t have to worry about depleting your recovery system by adding in an extra couple of 10-or 15-minute workouts. A couple of months of such specialization will not only give you bigger and stronger forearms, but will also enable you to lift more weight on the exercises for your larger torso muscles.
BEST FOREARM EXERCISES

Barbell wrist curls Dumbell wrist curls Reverse barbell wrist curls
Dumbell reverse wrist curls Reverse barbell curls Hammer curls

Although exceptional forearm development is largely genetic, certain exercises and techniques are necessary for maximal potential.
Photo of Frank McGrath by Robert Kennedy
THE CHAMPS’ ROUTINES
Frank McGrath
As with calves, many of the best forearms around are owned by the genetically blessed.
Still no matter how favorable a person’s DNA, he’ll need to spend countless hours to bring out that great genetic potential.
When 250-pound Frank McGrath stepped onstage at the 2003 Canadian Nationals he gave the audience members a view of two of the greatest arms to ever grace the national stage. In fact, Frank’s arms surpass most pro bodybuilders. From forearms to biceps to triceps, Frank’s arms are complete in every way. It’s safe to say that no one on the pro scene – save perhaps Lee Priest – has forearms that compare to Frank’s.
While Frank’s forearms have never been a weak point, he still had to work hard to turn them into the steel chords of power that burst forth from his shirtsleeves.
Like many bodybuilders, Frank doesn’t have a rigid schedule when it comes to training. He has a core group of exercises that he rotates on a regular basis. Forearms are no different.
One of his favorites is the standing barbell reverse curl. This exercise is almost identical to the barbell curl, except you grab the bar with a palms-down rather than palms-up grip. This shifts most of the stress from the biceps to the forearm extensors. On most days Frank will
bang out 3 or 4 sets of 12 to 20 reps.
AnotherMcGrathfavoriteishammercurls.Thisexerciseis similartoregulardumbellcurls exceptyoukeepthepalmsfacinginwardatalltimes.Thismovementisgreatforworkingthebrachialis –themusclethatjoinsthebicepstotheforearms. There are twoversionsofthis exercise.Youcan curlthedumbellstraightup anddownor acrossthefrontofthechest,as Frankprefers.Againit’s3or4setsof12to20reps.
To work the extensor muscles of his forearms, Frank will do the old tried-and-true barbell wrist curls. No less an authority than Dorian Yates has said that barbell wrist curls across a bench are probably the best overall forearm exercise there is. Typically sets and reps for Frank are 3 or 4 sets of 15 to 20 reps.
McGRATH’S FOREARM WORKOUT
EXERCISE
SETS
REPS
Reverse Barbell Curls
3-4
12-20
Across-Body Hammer Curls
3-4
12-20
Barbell Wrist Curls
3-4
15-20
THE CHAMPS’ ROUTINES
Jay Cutler
In some respects, placing second to Ronnie Coleman at the Mr. Olympia on four different occasions was a blessing in disguise. It forced Jay to keep re-evaluating and trying to improve his physique rather than resting on his laurels. For the first few years of his bodybuilding life his forearms kept pace because of all the indirect stimulation they received from his other training. But once his upper arms passed the 20-inch mark Jay realized that he’d need to work hard to keep his forearms in proportion. Although he’s tried numerous exercises in the past, the two he keeps coming back to are reverse curls and wrist curls. He’s also experimented with different rep ranges, and despite the popularity of high-rep sets for the forearms, Jay discovered that his responded better to lower reps using heavy weight.
CUTLER’S FOREARM WORKOUT
EXERCISE
SETS
REPS
Wrist Curls
3
8-10
Reverse Curls
3
8-10

Photo of Jay Cutler by Ralph DeHaan

Photo of Jay Cutler by Irvin Gelb

If he hadn’t concentrated on building up his forearms, Lee’s superior biceps and triceps might have easily overshadowed his lower arms.
Photo of Lee Priest by Irvin Gelb

THE CHAMPS’ ROUTINES
Lee Priest
While packed with muscle from head to toe, Lee’s arms are easily one of his best muscle groups. Most bodybuilding experts place them in the top five in bodybuilding history. Given the great guns that have appeared on the scene over the past 50 years or so, that’s quite the accomplishment on Lee’s part. What makes the Aussie’s arms stand out is their completeness. His baseball-sized biceps are balanced out by a tremendous set of horseshoe-shaped triceps. And as for those forearms … the creators of “Popeye the Sailorman” must have had Lee in mind when they created the character all those years ago.
Like Jay Cutler, Lee realized that carrying such a huge set of upper arms had one disadvantage: their ability to make his forearms look small. With his eyes set firmly on the bodybuilding pro circuit, Lee had no intentions of being held back by mediocrity in his lower arms. He set out to give them the same harsh treatment as his gargantuan upper arms. Given the mass of muscle that protrudes from his shirtsleeves, I think it’s safe to say that he succeeded.
PRIEST’S FOREARM WORKOUT
EXERCISE
SETS
REPS
Cambered-Bar Reverse Curls
3
12-18
Alternating Dumbell Hammer Curls
3
12-18
Barbell Wrist Curls
3
12-18
CHAPTER 84
Abdominal Training
“By far the biggest misconception surrounding abdominal training is that exercising the abs will burn the fat that covers them. What you eat, when you eat and in what portions, the amount of cardio you do and when you do it – these things will determine how much body fat you carry and whether you can see your abs.”
–RonHarris, regularMuscleMagInternationalcontributor,explaining therealsecrettogreat-lookingabs.
Noonewithafulldeckwantsabigwaist.It’ssafetosaythatjustabouteveryone
whojoins agymhastheshrinkingoftheirwaistlineasoneoftheirprimarygoals.That’swhythemanufacturersofthoseabdominalcontraptionsyouseeadvertisedonTVmakehundredsofmillionsofdollars.
For the average person, keeping the pants size stationary is probably adequate. But for competitive bodybuilders, a small waist is not good enough. It also must be rock hard, with all abdominal ridges clearly separated and visible. Anything less than a fat-free six-pack just won’t cut it.
Besidesimpressingthejudges,asmall,tightwaistwillgoalongwayinimprovingyoursuccesswiththeladies.Interviewswithwomenshowthatnexttoasmall,tightbutt,aslim waistisconsideredverysexybywomen.Soguys,thebeer-bellylookisdefinitelyout.
Hopefully by now most readers are aware of the keys to developing a small midsection. The average Joe or Jill off the street still thinks that performing endless sets and reps of crunches and leg raises will somehow magically shrink their waists. Abdominal exercises only target the muscle, not the overlying fat. Fat is stored energy and must be burnt off with cardio and by boosting the body’s metabolism with an overall weight-training program. While abdominal exercises do burn calories, cardio exercises such as cycling, swimming and running burn far more calories per unit of time. An extra five minutes on the treadmill or cycle will do more for your abs than 15 or 20 minutes of crunches or leg raises. Also, keep in mind that you can’t spot reduce. The advertisers of those top-selling gizmos make it seem that if you perform crunches for the waist you’ll somehow be telling the body where to take the fat from.
Unfortunately it doesn’t work that way. The body will take stored fat from all over, and as the waist is usually the first place fat is stored, it’s usually the last place that fat will remain.
Super abdominals are built with exercise and honed with diet. In other words, you use various abdominal exercises to strengthen and tone the muscles, and then keep your fat levels low with diet. It’s a two-front war, and performing thousands of crunches is not the answer.
A final point to be made concerns stomach distension. Think of your stomach as a series of springs. If you repeatedly stretch a spring it eventually won’t go all the way back to its original length. The smooth muscle lining your stomach walls is similar. If you keep overstretching it by stuffing your stomach with huge volumes of food and drink, you’ll end up with that paunch, or beer-belly look. This is another reason you should eat four to six small meals per day rather than two or three large ones. It’s also a great reason why you should limit your alcohol intake (not to mention the calories you’ll save by not overindulging on a regular basis).
ANATOMY
When we think of abs, we normally picture the rectus abdominis. This muscle starts at the ribcage and attaches to the pelvic region. A properly developed and fat-free midsection is arranged in four to eight “blocks” (normally six) and resembles an old-time washboard (hence the terms “six-pack” and “washboard abs”). There is considerable variation among individuals with regards to abdominal development. Some bodybuilders show eight distinct blocks of abdominal muscles (four complete rows) while others are lucky to get four blocks to peak out (two rows). This may be in spite of the fact that these bodybuilders may have similar bodyfat percentages. If you don’t have a full six-or eight-pack, don’t worry. As long as your midsection is fat free you’ll be just as competitive as someone with four distinct rows.
The primary function of the abdominals is to contract and shorten the distance between the upper and lower body. If you’re lying on your back, a full ab contraction will move your shoulders only about eight to ten inches off the floor. Those old sit-ups you may have done in gym class (where you go all the way up to your knees) are rarely done anymore, as most of the movement is being carried out by your hip flexors.
Other muscles that make up the abdominal region are the obliques, serratus and intercostals. They all contribute to core stability and movement by helping to twist and stabilize the torso. They also play a role in helping you breathe.
TRAINING
Abdominal training generally falls into two categories: upper and lower. In a way this is misleading. From an anatomical point of view there are no upper and lower abs. This misconception arises because the abdominal ridges (those blocks I talked about earlier) are arranged left to right, not up and down. But the abdominal fibers run from ribcage to pelvis. Still, from an exercise point of view it is possible to target the upper and lower regions with different exercises.
Generally speaking, to hit the upper abdominals you perform movements where the legs are stationary and your sternum moves toward the legs (e.g. crunches). Conversely, to bring in more of the lower abdominals you keep the upper body stationary and move the legs toward the sternum (e.g. reverse crunches, leg raises).
One of the big changes in abdominal-training strategy in recent years concerns the number of sets and reps performed. Back in the ’60s and ’70s bodybuilders routinely banged out sets
of50to100repsormorefor theirabs.Theyalso trained theirabsfour tosixtimesperweek. Butiteventuallybecameapparentthatthosebodybuilderswhotreatedtheirabslikeanyothermusclehad absasgoodasthe100-reppers.Mostprosnowpick twoorthree exercisesandperformthreeorfoursetsof20to25repsfortheirabsandthat’sit.Occasionallytheymayusea 10-pound plateordumbelltoaddalittlebitofextraresistancetotheexercise,butforthemost parttheexercises aredonewithjustbodyweight.
AsafinalcommentIshouldaddresstheissueofovertrainingtheabdominals.Unlikemost muscles, where training everyday or eventhreeorfourdaysperweek would quickly leadtoburnoutandovertraining,theabsseemtorecovermuchmorequickly.Theoreticallyyoucould traintheabseveryday andnot havetoworryaboutovertraining.Thequestioniswhy wouldyouwantto?Thegoal,remember,istostrengthenandtone themuscles. This can easilybeaccomplishedbytrainingthemacoupleoftimesperweek.Thereal keytogreat-looking abdominalsisalowbodyfatpercentage,andallthecrunchesandlegraisesintheworldwon’tmakea difference.Onlybyfollowinga clean dietandburning excess calorieswithcardiowillyoudevelop eye-catching, contest-winningabdominals.
THEBEST ABDOMINALEXERCISES

Crunches Reversecrunches
Swiss-ball crunches Leg raises
Hanging leg raises Roman-chair sit-ups Rope crunches Medicine-ball twists Ball passes

Photo of Frank Zane by George Greenwood

Photo of Thierry Pastel

A majority of today’s pro bodybuilders pick two or three ab exercises and do them with just bodyweight.
Photo of Ahmad Haidar by Robert Reiff

Photo of Quincy Taylor by Jason Mathas
THE CHAMPS’ ROUTINES
Quincy Taylor
“The abs are critical, especially if you’re a big guy. So many of the other monsters in thesport don’t have great abs that mine really give me an advantage when I battle them come showtime.”
– Quincy Taylor, top pro, commenting on the importance of great abdominals to his success.
Quincy Taylor has established himself as one of the true mass monsters in the sport. But unlike many of the other 280-to 300-pounders, Quincy sports a set of abdominals that rival the best lightweights.
Quincy prefers to train abdominals at the beginning of his workout – not at the end. He finds that training the abs first not only warms up the entire body, it also gives him time to concentrate and plan out what he’ll be doing for the rest of his workout. He also differs from most other bodybuilders in that he does only crunches – no leg raises or direct serratus work. The way he looks at it: “I’ve been training abs that way for years and I see no reason to change what’s working.”
Quincy’s first exercise is usually lying crunches. He lies on his back and, with his hands crossed across his chest, he raises his shoulder girdle about 8 to 10 inches off the floor. Once at the top he holds the contracted position for about two seconds and then slowly lowers back down to the starting position. He usually does 4 sets of 20 reps.
For his second and last (yes, last!) exercise, Quincy does 4 sets of 20 reps on the machine crunch. He uses the version that you sit in and grab the handles by the sides of the head. He performs machine crunches in the same manner as floor crunches. At one time he did this exercise using extra weight, but once his abs developed the thickness he desired, he dropped the weight and now just uses his bodyweight.





THE CHAMPS’ ROUTINES
Jeramy Freeman
“Unlike many bodybuilders terrified that weights will thicken the abs and waistline,Jeramy trains abs heavy, just as he would any other muscle group.”
– JonSimmons,MuscleMagInternationalcontributor,commentingontheab-trainingapproachof270-pound2001NorthAmericansuperheavyweightchampionJeramyFreeman.
When he won the 2001 North American Championships at 270 pounds, super heavyweight Jeramy Freeman displayed a set of abdominals and intercostals that were the envy of most lightweights and middleweights.
A typical day will see Jeramy start with hanging leg raises from a chin-up bar. Instead of
doing high reps he’ll hold a dumbell between his feet and do three sets of 15 reps. Jeramy says the key to this exercise is to rock the pelvis forward and upward as you do the movement.
Failure to add this little movement in will result in the hip flexors doing most of the exercise.
For his second exercise Jeramy will bang out 3 sets of reverse crunches lying on a flat bench. As with hanging leg raises, he prefers to hold a dumbell between his feet and do lower reps.
For his thirdandfinal exercise,Jeramydoes3setsof15repsofdeclinesit-ups. Ashe crunchesforwardheblowsalltheairfromhislungssohecangetthemaximumabcontraction.Healso forgoesgoingallthewayup ordownonthemovement,tominimizethestressonhis lowerback orbring his hipflexorsintoplay.
FREEMAN’S AB WORKOUT

EXERCISE
SETS
REPS
Hanging Leg Raises
3
15
ReverseCrunchesonFlatBench
3	15
InclineSit-Ups	3	15





















Photo of Jeramy Freeman by Alex Ardenti

Ahmad’s abs are so great that he’s been nicknamed “Abzilla” in their honor.
Photos of Ahmad Haidar by Robert Reiff
THE CHAMPS’ ROUTINES
Ahmad Haidar
“Many bodybuilders don’t work their abs in the off-season. They train them for only a fewmonths before the show. That’s why they don’t have really good abs.”
–AhmadHaidar,IFBBpro,commentingonthemistakemanybodybuildersmakeintheir abdominaltraining.
You know you have a great bodypart when people start nicknaming you in honor of it. Take Lebanon-born Ahmad Haidar. Despite weighing 230 pounds at a height of 5‘7”, Ahmad sports a set of abdominals that rival the lightweights at a national championship. So good were his abs that it wasn’t long before people were calling him “Abzilla” (in the same manner that the late Paul DeMayo was nicknamed “Quadzilla” because of his huge quads).
When it comes to developing his washboard abs, Ahmad is a firm believer in both high
reps and frequency. He typically does sets of 50 to 150 reps on every workout day.
Typically he’ll start with 4 sets of crunches, doing an astounding 150 reps per set. Like most bodybuilders Ahmad finds that crunches are probably the best exercise for bringing out the upper abs.
Next up it’s 4 sets of leg raises, averaging 40 to 50 reps per set. Whereas the crunches are the best upper ab exercise, Ahmad finds that leg raises really rip up his lower abs.
To balance out his abs, Ahmad finishes off with 4 sets of side crunches. He does 100 reps per set on each side to develop his obliques and intercostals.
HAIDAR’S AB WORKOUT
EXERCISE
SETS
REPS
Crunches
4
150
Leg Raises
4
40-50
Side Crunches
*
4
100
*Number of sets per side.




Photo of Troy Alves by Robert Reiff
THE CHAMPS’ ROUTINES
Troy Alves
“When they relax, their guts often stick out farther than their chests. I don’t think that’show a bodybuilder should look.”
– Troy Alves, commenting on some of the bigger bodybuilders on the pro circuit.
While Troy Alvesisnot the biggestmanonthepro circuit,hedoesn’tneedtobe.Someguyskeeptryingtopackmoremassontheirframes,butTroyhaskepthis competitiveweightinthe215-to-220rangeat5‘8”andsymbolizes whattheGreekshadin mindwhentheybegantosculptstatuesoutofmarble.LikeLeeLabrada,FrankZaneandShawnRaybeforehim,Troy prefersto focusonsymmetry, sizeandproportion.
Unlikethose“largegut”bodybuildershewas alludingtointheopeningquote,Troy’s midsectionisnothingbutsmall,tightandrockhard.No40-inchbelliesforhim–just29inchesofchiseledgranite.
Troyusuallytrainshisabstwiceperweekusingthreeexercises for3setsof15to20reps.Hisfirst exerciseisoftenlegraisesonaflatbench.With his legsstraightandfeetjustinches fromthefloor,Troyliftshis legs untiltheyareatabouta45-degreeangletothefloor.Tokeep
momentum out of the picture and really feel the burn, Troy takes about 4 to 6 seconds to perform each rep.
Nextupare3setsofcrunches.Troyfrequentlyseesbodybuildersperformingthisexercise incorrectlyandsaysthekeytoisolatingtheabsandreducingthestressonthelowerbackistokeepyourlowertomidbackontheflooratalltimes.Assoonasyourlowerbackleavestheflooryourhipflexorsstarttakingover.
To give his midsection that finished look, Troy switches from straight crunches to twisting crunches. Curling up to one side forces the obliques and intercostals to do much of the work.
ALVES’ AB WORKOUT
EXERCISE
SETS
REPS
Leg Raises
3
15-20
Crunches
3
15-20
Twisting Crunches
3
15-20
THE CHAMPS’ ROUTINES
RodneyDavis
“ImustloseabouteightincheswhenIgetreadyforacontest.Infact,duringthefirstfourweeksofmydiet,theonlythingthatchangesonmybodyisthatmywaistjustkeepsgettingsmallerandsmaller.”
– Rodney Davis, 2006 NPC Masters super heavyweight champion, commenting on his midsection during the weeks leading up to a contest.
Rodney Davis is another bodybuilder who proves that just because you’re a super heavyweight doesn’t mean you can’t display a tight, trim midsection. In this age of 40-inch waists on 280-pound bodybuilders, Rodney sports a waist that is the envy of lighweights and super heavyweights alike.
Rodneyhasa“onefromcolumnAandonefromcolumnB”approachtoabtraining.Hehastwo exercises for hisupperabs andtwo for his lowerabs.During atypicalworkout he’ll pickonefromeachcolumn. Closetoacontesthe’lladdinanintercostal/serratusexercise.Healso trainsfast,resting only45secondsbetweensets,andusually completes his ab workoutin10to12minutes.
Rodney’s two upper-ab exercises are lying crunches or incline board sit-ups. If doing the crunches he’ll squeeze out 30 to 35 reps for 4 sets. To reduce the stress on his lower back he keeps his thighs perpendicular to the floor. When he does incline sit-ups he’ll set the incline board at about 20 degrees and anchor his feet in under the roller pads. He does 4 sets of 20 to 25 reps, stopping each rep when he feels the tension coming off his abs.
For lower abs Rodney does either hanging leg raises or knee-ins at the end of a bench. At his gym the chinning bar has a set of straps that allow him to hang from the bar without having to grip with his forearms. This allows him to bring his lower abs to failure rather than having to stop because his forearms give out. To reduce the stress on his lower back, Rodney keeps his knees bent as he lifts his thighs up to his midsection. He does 4 sets of 15 to 20 reps.
For knee-ins on the end of a flat bench he leans back at about 45 degrees and grabs the
bench behind his butt with his hands. From here he lifts his knees to his chest and then back down to the starting position. Again it’s 4 sets of 15 to 20 reps.
About 4 to 6 weeks out from a contest, Rodney adds in one-arm cable side crunches for his intercostals and serratus. He starts by standing with his side toward a high pulley and grabs the handle with one hand. From here he crunches his torso down toward his hip. He’ll typically do 2 sets per side.
DAVIS’ AB WORKOUT
EXERCISE
SETS
REPS
Lying Crunches or Incline Sit-Ups
4
20-35
Hanging Leg Raises or Knee-Ins
4
15-20
One-Arm Side Cable Crunches (pre-contest)
2
30-35

Photo of Rodney Davis by Jason Mathas
CHAPTER 85
Serratus, Lower Back and Neck
“Thereisnoreasonfor a bodybuildertogetsooutofshapethathelooksfat.Arnoldsaidyears agothatonce you cannolongerseeatleasttheoutlinesofyour serratus, you arenolongerabodybuilder.”
– Stan McQuay, top model and IFBB pro
“Inasurveyofthosewhodidnotengageinanystrenuousphysicalactivity,eightoutof10adultsindicatedthey experiencedback painthatwassevere enoughtorequiremedicalattentionandoftensurgeryaswell.”
– Bill Starr, regularMuscleMag Internationalcontributor
Whilemanybodybuildersdevelopthesethreeregionsindirectlyfromtrainingtheother muscles, you may notice sooner or later that one or more of these areas starts lagging behind. If this happens you’ll want to start specializing.
THE SERRATUS
Contest-Winning Fingers
Take a look at some photos of Robby Robinson from the 1970s and 1980s. Despite being famous for his arms and back, Robby also displayed a set of serratus that literally looked like two open hands laid against the sides of his ribcage. When properly developed they help frame the midsection and give your physique a polished look. They also tell the judges about your overall conditioning, especially your bodyfat percentage, as you have to be extremely ripped to bring out the serratus.


Photos of Robby Robinson, Mohammed Makkawy and Shawn Ray
ANATOMY
The serratus are those long, thin, almost rib-like muscles located between the lats and obliques. Although relatively small compared to most other muscles in the torso, they play an important role in assisting the lats and chest to move the arms. They are also involved in helping with the breathing process.
TRAINING THE SERRATUS
As with the abdominals, you have to approach serratus development from two fronts: training and diet. The diet aspect was discussed earlier in the book. Suffice it to say that the greatest serratus in the world are wasted if they’re covered by a layer of fat. If you want to see them you have to get rid of the covering. Simple as that.
Training the serratus is relatively straightforward. Most bodybuilders consider pullovers – both barbell and dumbell – to be the most effective movement for the job. The main difference between the two is that for the barbell version you lie lengthwise on the bench, while for dumbell pullovers you lie across the bench. The dumbell version tends to get the nod by more bodybuilders, as lying across the bench allows you to arch the spine and stretch the ribcage more. There’s no need to get carried away with the amount of weight, either. As with abs, you’re not trying to build huge serratus muscles, but rather strengthen and tone them. Pick a weight that allows you to perform 15 to 20 reps.
For variety you can substitute a pullover machine in place of the barbell or dumbell.
Machine pullovers are a great way to finish off chest and back training and begin serratus and abdominal training.
Besides pullovers, other great serratus builders are close-grip versions of chins and pulldowns. These movements are great for emphasizing the connection between the lower lats and serratus. Many bodybuilders find that wide-grip dips also bring the serratus into play.
Finally, a seldom seen but highly effective serratus exercise is the kneeling rope pulldown. Attach the rope attachment to a high-cable machine and kneel down on the floor. With a firm
grip on the ends of the rope bend forward until you’re in the fetal position. Slowly return to the starting position.
Posing can also help bring out these muscles. One of the best is what’s called the vacuum pose – made famous by three-time Mr. Olympia Frank Zane. Place both hands behind your head and point your elbows at the ceiling. Now gently push forward with your hands and at the same time take in a huge volume of air. Hold the pose for 15 to 20 seconds and then relax. Do three to four sets of this pose after your abdominal workout. Not only will it help bring out your serratus, it’s great practice for competition.

Photo of Dorian Yates by Jon Davey
THE LOWER BACK
Developing Your Back Pythons
It’s ironic that most bodybuilders spend countless hours working the large showy muscles such as the chest, back and shoulders, and often totally neglect the one muscle group that could potentially save their bodybuilding careers.
Besides the large upper-back muscles we think of as “the back,” there are two long snake- like muscles that attach to the lower back and run up the center of the upper back. These muscles, called the spinal erectors, serve to protect the spinal column as well as allowing the body to remain upright and move. The spinal erectors play a huge role in allowing you to pick heavy objects off the floor, and they stabilize you on such exercises as squats and deadlifts.
Given their importance you’d think that the spinal erectors would be given equal
opportunity in the gym, but unfortunately this is not the case. Unless they’re indirectly worked on such exercises as seated and barbell rows, most bodybuilders ignore them and hope for the best.
The problem with this attitude is that the lower back ranks right up there with the knees and shoulders when it comes to becoming injured. Lower-back injuries have ended the careers of thousands of athletes and curtailed the Mr. Olympia ambitions of numerous amateur bodybuilders. This is crazy, considering that training the lower back is neither painful nor difficult. All you have to do is put lower-back training into your schedule. Not only will you prevent injuries, well-developed spinal erector muscles make the judges sit up and take notice.
ANATOMY
The two long spinal erector muscles start at the base of the spine and extend up the center of the back to the base of the neck. For bodybuilding purposes it’s the lower regions that concern us. The spinal erectors are relatively relaxed when sitting down and mainly come into play when the torso bends backwards. In this regard the spinal erectors act to oppose the abdominals, which contract to bring the torso forward.
TRAINING THE LOWER BACK
The first piece of advice I can give you with regards to training the lower back is to avoid any exercise that causes pain in the area. Now I’m not talking muscle soreness, but rather pain that is felt deep within the base of the spinal chord and perhaps radiates down one or both legs, especially if that pain is sharp. You’re trying to strengthen the lower-back muscles, not end up in traction for six months! If you find that virtually all the exercises involving lower- back movement cause such pain, go see a physician, chiropractor or physiotherapist. You’ve obviously got something going on there that needs to be looked at.
Thenextsuggestionistonotgetcarriedawaywiththeamountofweightyou’reusing.Inthebeginningyoumaynotwanttouseanyweight atall.Sure some powerlifters canliftimpressiveweightwiththeirlowerback.Butfirstofallyou’relikelynotapowerlifter,andmoreimportant,these guysdidn’tstartoutliftingthatkindofweight.Theyworkeduptoitovera periodofafewyears.You’llgetgreatresultsusingmoderateweightfor15to20repsperset.Aboveall,perform everysetwithimpeccablestyle and technique.Lower-back exercises arenotmovementstocheaton.
Always start your lower-back training with a light warmup. Two of the best are back extensions and good mornings. For back extensions you can lie facedown on the floor, a Swiss ball, or a specially designed machine. Good mornings are performed in a standing position.
Don’tholdanyweightatthispoint.Yourtorsoweightismorethansufficientforawarmup. Perform15to20sloweasyreps foroneortwosetsofbothexercises.Onceyourbackisfully warmedup,dothefollowingtriset.Ifyouare a realbeginner then doonlyone. As yougetstronger youcan moveuptotwo,thenthreetrisets.

Good Mornings:Stand straight up with your legs locked straight. Slowly bend forward, trying to reach a point where your torso is parallel with the floor. Slowly return to the starting position.
BackExtensions(formerlyknownashyperextensions):Lyingfacedownona Swiss ballwithyourhandsbehindyourhead,gentlyloweryourtorsodowninfrontoftheball.Slowlyliftyourtorsoback upuntilit’sjustslightlypastbeinginlinewithyourlegs.Don’t arch excessively, asthehumanspinewasnotdesignedtohyperextendtoanygreatdegree.Youcan alsodothis exerciseonthehyperextension machine,butagaindonotliftyourshouldersfarabove thelinewithyourlegs.

Stiff-Leg Deadlifts:You should do this exercise as part of your hamstring training, but it also makes a great lower-back exercise. If you have the flexibility, stand on a bench or low platform so you can lower the bar past your feet level. Keep in mind that your legs do not have to be completely straight, but they should not have more than a slight bend. As with the two previous exercises, always perform stiff-leg deadlifts in a slow and controlled manner with no bouncing or jerking movements.
Once you reach a point at which 15 to 20 reps is excessively easy, start adding light weight to the exercises. Just pay close attention to any warning signals your back may give you.
Remember your goal is to prevent future injuries, not cause one.



THENECK
Photos of Monty Rogers by Robert Reiff
Hold Your Head Up
Sooner or later after the start of football season you’ll hear some reporter referring to a player as having “no neck.” Despite the 300 pounds of musculature the person may be carrying, it’s the bull-like neck that seems to grab the reporter’s attention.
While a few bodybuilders over the years have made neck training a priority, by far most avoid it altogether. They think only wrestlers and football players have thick necks. This may have been true years ago, but no longer. In today’s highly competitive bodybuilding arena, a well-developed neck is a big advantage. And if you play such sports as wrestling, rugby, football and judo, a powerful neck is an absolute necessity.
ANATOMY OF THE NECK
The neck is one of the body’s most complex regions and includes various “hyoid” muscles (i.e. thyrohyoid, sternocleidomastoid, mylohyoid) that interact to move the head forward, backward and sideways. They also allow you to twist the head upward of 200 degrees. Besides moving the skull, the neck muscles form a strong support network for protecting the head. This is why wrestlers and football players usually have such great neck development.
PREVENTATIVE MAINTENANCE
In many respects the neck is like the lower back – you’re not even aware of it until you
injure it. Everything’s going along great until you wake up one morning with a stiff neck. Next thing you know you can barely even drive. Many of the best bodybuilding exercises can be dangerous on the neck if performed incorrectly. For example, many bodybuilders balance most of their bodyweight on their glutes and head when performing flat barbell presses. Then the next morning they wake up with a stiff or sore neck and wonder where it came from. Another exercise that may cause neck problems is the squat. Many bodybuilders force their heads back against the bar as they perform the exercise.
Other exercises that can lead to neck problems are shoulder presses, shrugs, deadlifts and lying barbell extensions. When performing these exercises (and all others for that matter), try to keep your head in neutral alignment (i.e. in line with your spine).
TRAINING THE NECK
You can train the neck either directly or indirectly. You may need to be creative, as most gyms don’t have neck-training equipment. With the exception of a few old Nautilus and Universal machines, manufacturers have neglected to design devices for this important muscle group.
One of the simplest exercises to perform is to lie on a flat bench and rest a weight plate on your forehead (you may want to wrap it in a towel). With your head positioned over the end of the bench, tilt it backwards to a comfortable stretch, and then raise it so your chin nearly touches your chest. You’ll need to hold the plate in position with your hand. Start out using lighter weight for 15 to 20 reps, and work up to heavier weight for 8 to 12 reps. It’s probably not a good idea to ever use extremely heavy weight for low reps (i.e. 4 to 6), as the risks outweigh the benefits.
Another exercise that doesn’t require fancy equipment is the wrestler’s bridge. Lie on your back on the floor and arch upward so you are supporting your body with just your head and feet. Slowly rock back and forth as many times as possible.
Wrestler’s bridges are similar to chin-ups and dips in that it’s all or none from day one. By this I mean you’ll need to be strong enough to support your entire bodyweight from the beginning. If you can’t, or can only do one or two reps, I suggest you wait until your neck muscles have strengthened from the other exercises before attempting to do it again.
At the other end are those who may be able to perform 20 or 30 reps with ease. In this case you’ll need to add extra weight to the exercise. Wrestlers often get a partner to sit on their chest, but since it’s unlikely you are that strong, it probably makes more sense to have your partner place a weight plate across your chest. Start out with a 10-or 25-pound plate and work up to a 35-or 45-pounder. Be careful not to let the plate slip and hit your throat.
If your gym has them you can use one of the commercial neck machines that are available.
The version by Nautilus has a pad that you rest your head on and then tilt in various directions. The muscles on the side of the neck (sternocleidomastoids) give the neck a wide, bull-like appearance. The muscles along the back that tie into the trapezius help give the upper back a full look. The nice thing about the neck machine is that you can alternate directions just by changing the position of your head. There are no cables, straps or partners involved. This makes it ideal for supersetting and trisetting.
If your gym doesn’t have a proper neck machine you can use a strap or neck harness.
These can be bought or easily made. Simply slip the harness on over your head and attach a weight plate to the other end. From here it’s just a matter of rotating your head in different directions to target the different neck muscles. By leaning forward and nodding your head you are working the neck muscles at the base of your skull. Lie faceup with your head hanging off a bench and you target the neck muscles along the front. Lie to one side and you work the muscles on the other side and vice versa.
There are also numerous ways to train the neck indirectly. Most versions of the shrug bring the neck muscles into play. One of the best is the calf-machine shrug. You stand under the machine as if you were going to do calf raises, but instead of flexing at the ankles, you simply shrug your shoulders up. You probably won’t get the same degree of motion as with a regular barbell or dumbell shrug, but the exercise is still great for working the neck and traps.
Unless you are blessed with great genetics you’ll probably need to do some direct neck training. Take a couple of the previous exercises and do two to three sets – either in a straight set fashion or as supersets or trisets. Before long people will be referring to you as the one with no neck.

“The neck is one of the body’s most complex regions … the muscles form a strong support network for protecting the head.”
Photo of Will Harris by David Paul
CHAPTER 86
Classic Routines of the Superstars
“It’sinterestingtonotethatinspiteof allthe newselectorizedweight-stackmachines, thepulleys,camsandair-pressureapparatus,virtuallyevery successful bodybuilderagrees:nothingbuildshugemusclesfasterthanruggedworkoutswithfreeweights.Anditwasinthegoldeneraofbodybuilding, from the’50stothe’70s,thatalltheprinciplesof trainingwereinvented.”
– Editorial inMuscleMag International
Havinglookedatthetrainingroutinesformanyofthecurrentchamps,Ithoughtitmight be interesting to show you how some of the champs from the past trained. As there are virtually thousands of workouts to choose from I’ve selected what I call a “best bodyparts” routine from some of the greatest bodybuilding superstars in the history of the sport. Enjoy.
ARNOLD SCHWARZENEGGER
Chest
When it comes to the most famous bodybuilders of all time, Arnold Schwarzenegger definitely ranks number one. In fact Arnold’s name seems to get mentioned more often than all the rest combined. What separates Arnold from the rest is that he became just as successful in movies and politics as he did on the Olympia stage. It’s safe to say that the sport of
body-buildingwouldn’tbewhereit isnowwithoutArnold’spopularity.Notbadfora19-year- oldwhogotoffaplaneinLosAngelesin1968withnothingbutagreatbody–andambitiontospare.
Even by today’s standards Arnold’s chest was one of the greatest of all time. From sternum to ribcage to pec-delt tie-in, Arnold’s chest was and still is the envy of millions. Given that he trained during the 1960s and 1970s, it’s not surprising that he relied heavily on barbells and dumbells to build those two slabs of beef. At that time, few machines were available with the exceptions of the Universal multi-station and the cable crossover. By today’s standards Arnold’s chest routine may seem outdated, but look at the results. How many current Mr.
Olympia competitors could have compared side chest shots with Arnold at his best? Not many, I assure you.
A typical chest day would see Arnold and his good friend Franco Columbu starting out
with 4 or 5 sets of flat barbell presses for 8 to 10 reps. Most of his sets were carried to positive failure, but occasionally he’d have Franco give him one or two forced reps.
After flat presses Arnold moved on to incline barbell presses for 5 quality sets to failure of 8 to 10 reps per set.
With his two primary mass-builders complete, Arnold’s third exercise was flat dumbell flyes. For those who question the training intensity of the “old guys” of the sport, rentPumping Ironand take a look at Arnold doing flat flyes. If that doesn’t inspire you, please change sports!
To finish off his 58-inch chest, Arnold did 5 sets of standing cable crossovers. Again the reps were carried to positive failure and performed in a slow and controlled manner.
SCHWARZENEGGER’SCHESTWORKOUT
EXERCISE
SETS
REPS
Flat Barbell Presses
5
8-10
Incline Barbell Presses
5
8-10
Flat Dumbell Flyes
5
8-10
Cable Crossovers
5
8-10

Arnold displays his still-envied chest in this side-chest shot.
Photo of Arnold Schwarzenegger

Few people would disagree that the best legs of all time belonged to Tom Platz.
Photo of Tom Platz TOM PLATZ
Legs
Given the thousands of bodybuilders who have made it to the national or pro level of the
sportit’sboldtoclaimthatonebodybuilderoranotherhadthe best-everversionof anyparticularbodypart.IsayArnoldhadthebestchest;otherscounterwithSergeNubretorLouFerrigno.Yates’backgetstopmarksfrommany,butguyslikeHaney,ColemanandCutlerare right there aswell.ForshouldersOlivawasconsideredking,but how aboutChristianandDillett?For everybestthereisacounterbest.
When it comes to legs, however, few will argue that the best belonged to Tom Platz. Even among today’s top pros, no one has the same degree of leg size, completion and separation as Tom’s legs from the early 1980s. In many respects Tom’s legs actually held him back as he could never bring his upper body up to the level of those 30+ inch monsters.
Onewriterfromthe1980ssaidwatchingTomPlatztrainlegswaslikewatchingafreight traincareeningoutofcontrol.Howdoes600-poundsquatsfor20repsgrabyou?
During his heyday Tom had three different leg workouts that he rotated. On the first leg workout he’d do squats and hack squats. The second he’d do all hack squats. Finally for his third leg workout he’d do high-rep squats. Then close to a competition he’d add in leg extensions on day two.
Although Tom’s hamstrings were also among the best of all time, his hamstring workout usually consisted of just one exercise: lying leg curls (remember there weren’t many seated or standing leg curls available in the ’70s and early ’80s).
PLATZ’S LEG WORKOUT
EXERCISE
SETS
REPS
Squats
8–10
5–35
Hack Squats
5–8
10–15
Lying Leg Curls
6–8
10–15

Photos of Sergio Oliva

Sergio believed in training opposing muscles together – his superior chest and back were proof that this practice worked.
SERGIO OLIVA
Chest and Back
He was nicknamed “The Myth,” and for good reason. Most competitors didn’t believe that he was for real. Pound for pound the Cuban-born Oliva carried as much muscle as any bodybuilder in history – past or present. But what made Oliva’s physique so devastating was that in this age of 35-and even 40-inch midsections, Oliva’s waist was down in the 28-inch range. When you combined this with his over-55-inch chest and two of the largest sets of delts and arms in history, the end result was nothing short of frightening. Even Arnold Schwarzenegger was taken aback the first time he saw Oliva in person.
Oliva was a firm believer that since the body’s opposing muscles evolved to function together they should be trained together. For this reason he often trained chest and back together in a superset fashion. A typical Oliva chest-and-back day would look something like this:
OLIVA’S CHEST-AND-BACK WORKOUT
EXERCISE	SETS	REPS
Wide-GripChins (supersetwith) FlatBenchPresses
Narrow-GripChins(supersetwith)Incline BarbellPresses
Wide-GripRows(supersetwith) Narrow-GripRows
Deadlifts (superset with) Good Mornings
4–5	8–10

3–4	6–8

3–4	6–8

3–4	6–8
T-BarRows(supersetwith)MachinePullovers	3–4	6–8
MIKE CHRISTIAN
Shoulders
AlthoughLeeHaney dominatedbodybuildingfor mostofthe1980s,itwasn’ta completewalkintheparkforthebigGeorgian.OneofhisfiercestcompetitorswasMikeChristian.While Haneyhadthe edgeinmost musclegroups,as far asshoulderswent, mightyMikeheld his ownand thensome.
Mike is the first to admit that his shoulders always responded quickly to training. In fact he often went long stretches without even training them as they received adequate stimulation from just doing his chest and back workouts.
When he did train them, Mike liked to alternate a heavy day with a light day. He was also more partial to free weights, primarily using barbells and dumbells for most of his shoulder exercises. The only exception was the reverse pec-deck for his rear deltoids.
CHRISTIAN’S SHOULDER WORKOUT
EXERCISE
SETS
REPS
Behind-the-Neck Barbell Presses
4
10–12
Side Dumbell Raises
4
10–12
Front Dumbell Raises
4
10–12
Reverse Pec-Deck
4
10–12

Mike’s shoulders responded well to training and he used this genetically gifted bodypart to his advantage.
Photo of Mike Christian

Flex flexes one of his greatest assets: his back.
Photo of Flex Wheeler FLEX WHEELER
Back
Accordingtomanybodybuildingfans,bodybuildingreacheditszenithintheearlytomid-1990swithFlexWheeler.Athisbest(around1993)Flexcarriedabout230poundsonhisnear- flawlessphysique. Manybelievedhecombinedthebestofbothworlds: massive size alongwithshapeand proportions.NopartoftheWheelerphysiquewasunderdeveloped oroverpowering.Itwas perfect balanceallaround.
It’s not surprising that a physique this proportioned was built with great variety. Flex was a firm believer in rotating his exercises on a regular basis and his back training was no different. Flex was one of the few guys in the 1990s who could hold his own in back shots with six-time Mr. Olympia Dorian Yates. Here’s a typical back workout for Flex:
WHEELER’S BACK WORKOUT

EXERCISE
SETS
REPS
Wide-Grip Front Pulldowns
5–6
10
One-Arm Dumbell Rows
5–6
10
Close-Grip Pulldowns
5–6
10
ARNOLD SCHWARZENEGGER
Calves


It’s hard to believe that a guy who became famous for his calves had at one time totally neglected them. But repeated goading from Reg Park and Joe Weider (and a desire to be the absolute best in the sport) convinced Arnold to get serious about his calf training. Once Arnold decided to start blasting his calves it was all-out war. Typically he’d pick four exercises and do 5 or 6 sets of higher reps of each exercise. Within five years Arnold’s calves had become full-blown cows, and to this day few bodybuilders sport the same calf development as did the Austrian Oak.
SCHWARZENEGGER’S CALF WORKOUT
EXERCISE
SETS
REPS
Donkey Calf Raises
5-6
15-20
Standing Calf Raises
5-6
12-15
Seated Calf Raises
5-6
12-15
Toe Presses on Leg Press Machine
5-6
12-15


The Oak had a set of calves still largely unrivaled in the sport.
Photo of Arnold Schwarzenegger
SERGE NUBRET
Chest
Serge Nubret, born in Guadeloupe in the French West Indies, won just about every top bodybuilding contest. If not for a combination of Arnold Schwarzenegger and politics, Serge Nubret may well have been the dominant bodybuilder of the 1970s. Odds are he would have won the Mr. Olympia if not for Arnold’s presence.
Realizing that he probably could never beat Arnold, and having had a falling out with the IFBB, Serge started competing in rival organizations during the late ’70s and early ’80s. While his lower body was never his strong point, his upper body is considered one of the greatest of all time. With one of the greatest waist/chest differentials in history, it’s safe to say that few bodybuilders looked as good as Serge did just standing there.
Serge’s training style was as unique as it was effective. In a time of high-volume training Serge took things to the extreme. He routinely did 20 to 30 sets for his muscle groups and used weights that most modern bodybuilders would consider warmup weights. But the results speak for themselves.
Otherthanperhapshisabdominals,Serge’schestwashisgreatestasset.Fromcollarbonetolowerribcage,Serge’schestresembledtwooversizedballoons.PerhapsthemostamazingthingaboutSerge’schestwashowhebuilt it.Believeitornot,heusedjustoneexercisethroughouthis long training career:theflatbarbellpress.During atypicalworkout Serge wouldusefrom185to225poundsanddo20setsof15to20reps.Thatwasit.Ifyou’vebeendoingmultiple-exercisechestworkoutsusingheavyweight withoutseeingresults,whynotgive Serge’s workout atry?
NUBRET’S CHEST WORKOUT
EXERCISE
SETS
REPS
Flat Barbell Presses
20
15-20

Serge followed a unique training style and possessed one of the greatest upper bodies of all time.
Photo of Serge Nubret by Chris Lund
MOHAMMED MAKKAWY
Abdominals
Whenyouweigh170to175poundsatyourbestandyou’re competingagainstguysweighing240and250pounds,youquicklyrealizethatyouneedtopresentthejudgeswitha completepackageifyouhopetohaveanychanceofwinning.Suchacompletepackagewas Egypt’sMohammedMakkawy.Duringtheearly1980s,thisnear-perfectexampleofhumanity won numerousGrandPrixevents,including victoriesoverfuture eight-time Mr.OlympiawinnerLeeHaney.
Mohammed won these contests by playing his own game, not by trying to match mass with the 240-pounders. Once he figured out that nothing less than perfect proportions would beat Haney and company, he modified his training to accomplish this goal. At the center of his great physique was a small, tight, rock-hard set of abdominals. Mohammed never believed that diet alone would bring out the abs, so he treated them like any other muscle.
During a typical ab workout he would do various combinations of crunches, leg raises and twists, to bring out his upper and lower abs and obliques.
MAKKAWY’S AB WORKOUT
EXERCISE
SETS
REPS
Hanging Leg Raises
4-5
15-20
Bench Leg Raises
4-5
15-20
Crunches
4-5
15-20
Stick Twists
4-5
40-50

Because he weighed less than most of his opponents, Mohammed focused on perfecting his proportions.
Photo of Mohammed Makkawy by Roger Shelley
ROBBY ROBINSON
Biceps
RobbyRobinsonisoneofthetruelegendsofthe sport,havingwon procontestsinthreedecades.RobbyfirstgotinspiredtocompeteafterseeingpicturesofSergioOlivacompetingatthe1967Mr.Olympia.Fromhis firstmajorwinatthe1975Mr.Americatohiswinatthe50-and-overMastersMr.Olympia in1997,RobbyRobinsonhas servedas a role model formillionsofbodybuilderstheworldover.
While Robby could be criticized for having calves a tad too small to be proportionate with the rest of his physique, they never held him back in competition. As for his upper body, Robby’s was one of the greatest ever. The centerpiece of Robby’s awe-inspiring physique was his pair of arms. In short, they were perfect. His biceps resembled two baseballs and his triceps had that beefy horseshoe look. Unlike some bodybuilders with one arm slighter bigger or higher peaked than the other (Arnold being the best example), Robby’s arms were like mirror images of one another.
Robby usually began his biceps workout with standing barbell curls. After a couple of light warmup sets Robby would blast out 4 sets of 6 to 8 reps.
Another favorite Robinson exercise was preacher curls. While on occassion he’d substitute dumbells, more often than not he’d use the barbell. As with standing curls he typically did 4 sets of 6 to 8 reps.
Tofinishoffthosegreatgunsofhis,Robbydid4setsofone-armdumbellconcentrationcurls.Everyrepwasperformedinaslowanddeliberatemannerwithnobouncingorjerking.Asthiswashislastexercise,hedidslightlyhigherreps–usuallyinthe8-to-12range.

Photo of Robby Robinson by Ralph DeHaan

A true bodybuilding legend, Robby Robinson had an impressive upper body.
Photo of Robby Robinson by Alex Ardenti
ROBINSON’S BICEPS WORKOUT

EXERCISE
SETS
REPS
Standing Barbell Curls
4
6-8
Preacher Curls
4
6-8
Concentration Curls
4
8-12
DORIAN YATES
Back


IfArnoldownedthe1970sandLeeHaneydominatedthe1980s,thenthe1990sweresurelytheeraof“TheShadow” – England’s Dorian Yates. Dorian didn’tfitthemoldofthetypicalchampionbodybuilder.NotonlydidhelivefarawayfromthesandybeachesofCalifornia,his trainingstylewas alsouniqueforthetime.Borrowing heavilyonthewritingsofDr.Arthur JonesandMikeMentzer,Dorianaveragedabout6to8setspermusclegroup.Atthetime,thevastmajorityofbodybuildersfollowedthehigh-volumeapproachtotraininganditwasn’tuncommontoseebodybuildersslaving awayinthe gymfor two, threeormorehourseveryday.While Mentzerhadsomesuccessonthecompetitivestage,itwas Yateswithhis sixstraightMr.Olympiawinsthatinfluenced a whole generationofbodybuilders.
Of all the parts that made up his solid 260-pound body his back stood out the most. He was probably the first bodybuilder to demonstrate that white athletes could develop a back just as thick and detailed as black athletes. In fact, for most of his Mr. Olympia years, Dorian’s back was the standard by which all others were measured.

Many consider the 1990s to have been dominated by Dorian Yates, “The Shadow,” from England.
Photo of Dorian Yates
YATES’ BACK WORKOUT
EXERCISE
SETS
REPS
Reverse-Grip Pulldowns
3
8-15
Reverse-Grip Barbell Rows
2
8-12
Seated Cable Rows
2
8-12
Back Extensions or Deadlifts
2
8-12
LOU FERRIGNO
Chest


NotcountingArnoldSchwarzenegger,themostfamousbodybuilderofthe1970swasLouFerrigno. Standing6‘5”andweighingaround270incontestcondition,Louwasbyfarthelargestbodybuildercompetingatthetime.WithwinsattheMr.AmericaandMr.Universeanda starring roleinthe1975groundbreaking documentaryPumpingIron, bigLouwassettoinherit Arnold’s Mr.Olympiatitle. ButthenHollywoodcamecalling.LouwascastastheMarvelcomicssuper-hero TheIncredibleHulk,andevery weekmillionstunedintoseemild-mannered David Banner turn intothehulking green sociallyconsciousmonster.WhenLou(playingtheHulk)hitthosefamousmost-musculargrowls,hisupperbodywouldexplodeinto a seriesofbulges,bumpsandstriations.At thecenter ofthis eruption was Lou’s60-inchchest.
As expected of someone who idolized Sergio and Arnold, Lou’s chest routines were primarily done with barbells and dumbells. He didn’t add in cables until close to contest time. A typical chest workout from Lou’s Incredible Hulk days would look like this:
FERRIGNO’S SHOULDER WORKOUT

EXERCISE
SETS
REPS
Flat Barbell or Dumbell Presses
4
8-10
Flat or Incline Flyes
4
8-10
Flat or Incline Presses
4
8-10
Cable Crossovers
4
8-10

Lou idolized Arnold and Sergio and performed his chest training mostly with barbell and dumbell moves.
Photo of Lou Ferrigno

The most famous set of biceps in the history of bodybuilding.
Photos of Arnold Schwarzenegger by Art Zeller
ARNOLD SCHWARZENEGGER
Biceps
It only makes sense to end this chapter with perhaps the most famous set of biceps in bodybuilding history. Today’s champions may be popular and their routines may be followed, but Arnold’s biceps routines are probably still the most popular in the world. The photo on the cover of his autobiographyEducation of a Bodybuilderhas yet to be duplicated.
Although he varied his exercises on a regular basis, Arnold always included a couple of barbell and dumbell exercises in his biceps workouts. He also tended to divide his training into nine months of mass building and three months of pre-contest refining. A typical Schwarzenegger off-season workout would look like this:
SCHWARZENEGGER’S BICEPS WORKOUT

EXERCISE
SETS
REPS
Standing Barbell Curls
4-5
8-10
Preacher Curls
4-5
8-10
Standing Alternate Dumbell Curls
4-5
8-10
Standing Bent-Over Concentration Curls
4-5
8-10



Photo of Henrick Jensen by Alex Ardenti

CHAPTER 87
Tips for the Traveling Bodybuilder
“I suggest you watch your eating habits closely when traveling.
The less you do, the fewer calories you need.”
–BillPearl,oneofthetopbodybuildersofalltime,offeringsuggestionsontravelingasabodybuilder.
Anunexpectedbusinesstriporevenaplannedvacationcanseriouslyinterferewitha bodybuilder’s training and goals. But your workouts don’t need to go down the toilet just because you’re in another city, or even another country. You can find ways to keep up your training while on the road.
The first thing to understand is that you have to make training a priority, regardless of
where you are or why you are there. Your success will depend upon your being both dedicated and organized. One of the best ways to do this is to have a detailed itinerary prepared before your departure. If you leave it until the last minute, both your workout and your nutrition will falter. You will make dismal food choices and your workouts will be forgotten at worst or mediocre at best.
Tip #1: Know your hotel
Most hotels feature a Web site that lists their services. Before booking into the cheapest accommodations, compare the different hotels in the area where you’ll be staying. For a few extra dollars you may get access to a pool and fitness center. Many hotels also put their menus on their site. If possible, select a hotel that offers healthy nutritional choices. This way you will have no excuse for not eating healthy the majority of the time. You can also phone them ahead to ask if they will cook special items for you such as egg-white omelets. Sometimes you may have to go somewhere with limited choices, so you are allowed an occasional cheat meal. Just make sure the majority of your meals are sound.
Tip #2: A man and his kitchenette
Although you’ll have to pay more for a room equipped with a kitchenette, it’s well worth the money. Instead of relying on someone else to prepare your meals (with goodness only knows what kind of high-fat, high-sodium ingredients) you can prepare your own. At the first opportunity, drop by a supermarket to stock up on fresh meat, fruits and vegetables. Then you can whip up tasty, homemade, low-fat, high-protein bodybuilding meals in no time. Besides, you’ll likely save more in the long run by not having to purchase every meal at a restaurant.
Tip #3: Check the gyms
Ifyourhotel does not havea gym,oryouwouldratherhave accesstomoreequipment,buyingashort-termpassatalocalgymisagreatwaytogo.Theeasiestwaytoseeifthereisanadequate gymintheareaistogoonlineandtypeinthenameofthetownorcityyouaregoingto.Thebusinessbureausofmosttownsandcitieswilllistwhat’savailable.They’llalso giveyoualittlemaptoshowyouwhereeachgymislocated.Youcanthencheckthegymsoutonlineorgivethemacall.Youcan alsosimplycallyourhotelandaskthemabout thegymsnearby.
Tip #4: Scope out the restaurants
While you are checking out the gyms online, check out your restaurant selection as well. Like hotels, most of the better eating establishments have Web sites that post their menus. You can save time – and your waistline – by browsing the menu before you even go through the doors. By pre-planning your selection, there is less chance you’ll order an inappropriate meal in the spur of the moment.

Tip #5: Pack your workout clothes first
You’d be surprised what gets left behind in the hassle of packing a suitcase prior to an important business trip or vacation. Before any shirts, dress pants or swim trunks get folded into your suitcase, toss in at least one workout outfit. You don’t need anything fancy – a T- shirt or two, a pair of shorts and sneakers are sufficient.
Tip#6:Bringequipment
Ifyourtripistobetakenbycar,youhaveanotherwaytogetyourworkoutin:bringyourown equipment.Youdon’thavetolugaroundsquatand bench-pressracks,butthere’sno reasonyoucan’tpopafewadjustabledumbells–andmaybeevenabarbell–intothetrunk.Ifyouhavetheroom,tossinasmalladjustablebench(youknow,the$50onethatmostguysgetfor Christmas at leastonceintheir lives!).Youdon’t needa truckloadoffancy equipmenttogetagoodworkout.WhenhewasyoungandlivinginGermany,Arnold Schwarzenegger would takeonedayeachweek,gointothewoodswitha fewbuddies and do nothingbutbarbell exercises. Need Isaymore?
Tip #7: Experiment with weight-training routines
Sometimes not being able to use the same familiar equipment is a blessing in disguise. Most people are creatures of habit and bodybuilders are no different. There’s nothing like changing up your training routine to shock the muscles into new growth. Even if the gym has most of what you’re used to, give it a pass and experiment with new exercises and new equipment. You’ll probably experience a degree of soreness the next day that you haven’t felt in a while.
Tip #8: Experiment with different forms of cardio
Even though your primary goal as a bodybuilder is to build muscle mass, you don’t want it covered by a layer of fat. You should be doing at least three sessions of 20 to 30 minutes of cardio each week. Sorry to break it to you, but being on the road is no excuse for missing your cardio workouts. As with weight training, try a new cardio machine if the opportunity presents itself. Better still, check out the gym’s cardio classes. If regular aerobics doesn’t grab your fancy, try a spinning class or one of the martial arts-based classes.








Tip #9: Go for a walk
Ifyouaretiedupinmeetingsuntillateeverynight,youcanalwaysrelyonthatreliableoldstandbyofphysicalactivity:walking.Walkingisthemostnaturalformofexercisethereis,andcanbetailoredto justaboutanyintensitylevel.Ifthisistoolowimpactforyou,how aboutchangingittoajog?Bothwalkingandjoggingprovideyouwithanopportunitytoexploretheareayouarestayingin.
Tip #10: Stay bodybuilding and fitness minded
Perhaps the best tip is to stay focused. Sometimes all it takes is a loss of focus to derail your eating and training habits. If you’re on the road for only a day or two, then taking time off training and loosening your diet won’t set you back. But if you’re traveling for four days or more, you’ll want to get organized and stay committed. Buy some bodybuilding magazines for inspiration.
THE EXERCISES
Although the following exercises are great for those on the road, they can be followed by just about anyone. All you need are a few inexpensive pieces of equipment and some items that can be found around your house or hotel room. Not only will they help you maintain your present condition but they may help you improve on it, since the exercises will be a shock to the body.
For simplicity I have divided the body into muscle groups. The exercises are arranged to
target the largest muscle groups first. In most cases I have included three or four exercises for each muscle group. You can pick a couple of them and perform three or four straight sets, or do them all in one or two giant sets.
EQUIPMENT NEEDED:
Two chairs Two books
Setof chest-expanderspringsHandgrips
Bed
Legs
You probably won’t find a squat rack in your hotel room, but that’s not a reason to neglect training your legs. Here are a few exercises that will keep your legs in shape while on the road.

Sissy squats:Sissy squats are definitely not for sissies and should not be limited to hotel rooms. You should also incorporate them into your regular workouts at the gym. Position yourself in a doorway and grab one side with your hand. Lean back slightly on your heels and squat down so your legs are parallel to the floor. Return to the starting position. Try to keep your thighs and glutes tensed throughout the entire range of motion. If you have something heavy on hand (dumbell, heavy book, brief-case, etc.), hold it to your upper chest. You’ll be surprised at the difference five or ten pounds will make.

Chair lunges:Most hotel rooms contain at least one chair, but the bed can also be used. Place one foot on the chair and step far forward, lowering yourself until your hamstring is just short of touching your calf. Pause at the bottom and then return to the standing position.
Perform 15 to 20 reps per leg.

Limbo squats, or between-door squats:Open the bathroom door (you could use the main door but the other guests may get the wrong idea!) and grab both sides with your hands. Lean back as far as possible and squat down into a full squat position. Pause for a second and then return to the starting position. Limbo squats are similar to sissy squats, but by holding on with both hands you can lean back further and place more stress on the quads.

One-legsquats:Thosewithkneeorbackproblemsmaywanttoavoidthisexercise.Evenwithgoodtechniquethereissome slight lateralstressonthekneesandlower back.As thenamesuggests,youperformthisexerciseasyouwouldregularsquats,butyoustandonjustoneleg.Holda doorframeortheback ofa chair for balance. One-legsquatsare very challenging,anddon’tbesurprisedifyoucanonlymanage8to10reps.Aslightlydifferentversioninvolvesbendingtheoppositelegtotheonebeingworked,andusingjustyourtoesforbalance.Thiscanallowforbetterpositioning,butyouwilllikelyneedaweight.

One-leg calf raises:All you need for this exercise is a three-or four-inch block or thick
book to stand on. Position the block or book in a doorway and stand on the edge with the ball of one foot. With the other foot bent behind you, lower your heel as far as possible. To make up for the lack of weight you’ll need to do ultraslow reps for high reps – at least 20 to 30.

Squat-down calf raises:This exercise is almost identical to one-leg calf raises, except you perform the movement in a squat position. This shifts most of the stress from the gastrocnemius (upper calf) to the soleus (lower calf). Since your lower calves are not as strong as your upper, you may need to do the exercise using both legs. Again do high reps, however.
Chest
Despite the popularity of barbell and dumbell presses for working the chest, you can give the area a great workout with just your bodyweight and two chairs. Dips and pushups were building pectoral muscles long before barbells and dumbells arrived on the scene.

Pushups:Pushups are one of the most basic and effective bodyweight exercises. Besides working the chest, they give the front shoulders and triceps a great workout. This exercise is basically a reverse bench press. Instead of lying faceup and pushing the weight away from you, you lie facedown and push yourself away from the floor. If you’re not used to doing pushups you may want to start with half pushups, whereby you keep your knees on the floor. You can also do sets of both full and half pushups to ensure a good chest workout.

Photo of Diego Azizi by Paul Buceta
Pushupswithfeetelevated:To shift mostofthestressfromthelowertothe upperchest,positionyourfeetonachairorbed.Fromheretheexerciseisperformedlikestandardpushups.
Dips between chairs:Place two chairs just slightly wider than shoulder width apart and, with your hands resting on the seat of the chair and feet on the ground, slowly lower your torso between them. As with dips on V-shaped or parallel bars, don’t bounce at the bottom of the exercise, as you could tear the pec-delt tie-in region. Although this exercise works your whole chest, this angle places most of the stress on the lower and outer chest regions.

Dipsbetweenchairswithfeetelevated:Performthisexerciseinthesamemanner,butwithyourfeetplacedonathirdchairorsideofthebed.Becauseofthechangeinangle,yourupperchestisbroughtmoreintoplay.Beingelevatedonthechairsalsoallowsforagreaterrangeofmotion, forbothpushupsanddips.
Back
Although the back is one of the harder areas to train without specialized equipment, it can be done. You just need a chest-expander set and a long piece of strong, solid rounded wood such as a broom handle or a solid piece of pipe instead.

Chins between chairs:Place two chairs about three to four feet apart and place your bar or stick across them. Make sure it’s secure. Lie on your back between the chairs and grab the bar with a slightly wider than shoulder-width grip. Slowly pull your body up to the bar as if doing a chin-up. If the bar is of sufficient strength (eg. a piece of iron pipe) you can perform the exercise with a narrow reverse grip. Chins between chairs are sort of a cross between a chin-up and a row. You’re pulling yourself upward like a standard chin-up, but the angle is closer to that of a rowing motion. Perform as many reps as you can.

Spring rows:Spring sets, more commonly called chest-expander sets, are a godsend for those on the road. They consist of a series of springs attached by two handles. The more springs attached at any given time, the more tension. Anchor one handle on a leg of the bed and grab the other handle with both hands. With your knees and torso slightly bent, slowly pull the handle toward the lower ribcage. Stretch your arms back out. Try to stand (or sit) far enough from the anchored handle that the tension remains on your lats even when your arms are fully extended. You can also use the spring set in this manner to do one-arm rows.
Shoulders
Although your shoulders have received some work from the chest and back exercises, it’s still a good idea to perform some direct work for them. Two heavy books and the chest- expander set will do the trick.

Front,sideandrearraises:AsthesethreeexercisesaresimilarI’lldescribethemallhere. Toworkthefrontshouldersgrabapairofheavybooksandliftthemtothefrontasyouwould a pairofdumbells.Likewise,forthesideshouldersliftthemtothesidesasifdoingdumbellsidelaterals.Tohitthereardelts,leanforwardandperformbent-overraises,againholdingthe books.
Spring raises:Anchor one handle of the chest-expander set under your foot and slowly lift the other handle to the front or side. To hit the rear shoulders, bend over, grab a handle in each hand and slowly pull outwards to an arms-locked position.

Upright rows:Again lock one handle of the chest-expander set under your foot. Grab the other handle with both hands and slowly pull straight up the center of the body.
Biceps and Triceps
You can perform dozens of arm exercises on the road. Give the following a try.

Triceps chair dips:This exercise is performed exactly the same as the gym version of bench dips, except you use two chairs instead of two benches. Set the two chairs about four feet apart and, with your heels resting on one chair and your hands on the other, slowly bend at the elbows and lower yourself to a comfortable stretch. Pause at the bottom and then push back up to an arms-locked position. If you find one chair is not wide enough for both hands, you can set two side by side. Make sure they won’t tip!

Close-grip pushups:Just like the standard push-up, but place your hands about 8 to 10 inches apart. This shifts most of the stress from the front shoulders and chest to the triceps.

Spring curls:With one end of the chest-expander set anchored beneath your feet, grasp the other end and curl upward. For variety you can lift with the opposite arm and curl across the front of the body.

Book curls:While the handles on the chest-expander set are more convenient to hold on to, you can also use a book. It will take some practice to find out the most comfortable grip to use, but in time you’ll be able to give the biceps a good workout. With the heaviest books only weighing five pounds or so, you’ll need to use an ultraslow motion to make up for the lack of weight. You can also use a towel for this exercise. Stand on the end of a towel and curl the other end up.
Abdominals
As most abdominal exercises don’t require specialized equipment, you can perform just about any ab exercise while on the road. Simply lie back on the floor and alternate various versions of leg raises, crunches and reverse crunches. To make things more challenging, try holding a weight or other heavy object.

Now you have some great tips and exercises for staying in shape while on the road. Just remember that a change of environment and in your normal routine doesn’t have to signal an end to your workouts. Remember muscles grow in response to new stimuli, and while increasing the weight is one way, changing the exercises also shocks them into new growth. So don’t be surprised if you actually make gains while traveling.

Photo of Billy Begovic by Alex Ardenti
CHAPTER 88
The Corporate Quickie
“You can always find an excuse not to succeed. Instead you have to find a way to make sure you do succeed.”
– Editorial inMuscleMag International
Ifyou’relikemanypeople,timeseemstobeinshortsupply.Theremaybe24hoursinthe day but there are weeks when 30-hour days wouldn’t cut it. Whether from school, work or family responsibilities, there will be times when your training will need to be put on hold. But does it really need to be put on hold? What if you could train the entire body in 20 minutes with just seven basic compound exercises? The beauty of compound exercises is that they work more than one muscle group. This is why beginning trainers are told to put most of their emphasis on compound movements rather than isolation exercises. By utilizing multiple muscles, compound exercises allow you to lift more weight and hence stimulate more muscle mass.
Compound exercises also save you time. For example, barbell bench presses – either flat or
incline – will work the chest, front shoulders and triceps. Chin-ups or pulldowns – particularly the reverse narrow versions – will target the back, rear shoulders and biceps. These two exercises alone will work virtually all of the upper body. Add in a couple of sets of side raises and you’re done.
The same approach can be used with the lower body. Squats, lunges and leg presses work the thighs, hamstrings and glutes, all in one motion. Add in toe presses or calf raises and you’ve worked your entire lower body. To complete your workout, perform a little circuit of crunches and back extensions for the abdominals and lower-back muscles.
































TONE UP WHILE AT WORK
Everywhere you go, opt for the stairs over taking the elevator. Stair-climbing burns 100 calories every 11 minutes (the same as jogging), as well as toning your hamstrings, quads and glutes. Why be limited to gym exercises to develop a great butt? Avoid calling or e-mailing
co-workers when you can actually get out of your chair and walk around the office to speak to them in person. Every extra step throughout the day adds up to more calories burned.
Thesameworkoutusingisolationmovements wouldtakeyouoveranhour–perhapstwoifyoudid threeorfoursetsperexercise. Butthese sevenmovements canbeperformedinaslittleas10to15minutesifyoudoonlyonesetofeach,or25to30minutesifyouhaveenoughtimetodothreesets.

THE CORPORATE QUICKIE

EXERCISE
MUSCLES
SETS
REPS
Leg presses, lunges or squats
Quads/Hamstrings/Calves
2
10–12
Flatorinclinebarbellbenchpresses
Narrowreverse-grippulldownsor chin-ups
Dumbellormachinelateralraises
Crunches
Abdominals
2
15–20
Back extensions
Lower Back
2
15–20
Toepressesorcalfraises	Calves	2
Pick compound exercises (to work more than one muscle group).
15–
20
You can add a cardio component to the workout by reducing the weight and keepingbetween-set rest intervals to less than 20 seconds.
CHAPTER 89
PHA Training
“The good news is that there is a way for you to get your cardio exercise and lose the love handles that suits your personality more than a 10K jog does. It’s called circuit training.”
– Wendy Morley, contributing editor ofReps!magazine
Okaysoyou’vebeensquattingwithenoughweighttomakearhinocowerinfearandyouroutinelybencha small car offyour chest.Yourlegpressesrequire every 45-pound plateinthegymandmostmembersviewyourworkoutswiththesameairofbewildermentasaspaceshuttlelaunch.You’ve yelledandscreamedyourwaytothe topofthe gymhierarchyandhave theslabsofmusclealloveryour bodytoshowfor it. Unfortunately you’re also carryingasparetirearoundyourwaist,andclimbingasetofstairsnearlyputsyouinlabor.
You’ve known for months that you have to address this situation, but you’re not exactly sure
how to go about doing it. Just the thought of running on a treadmill or hopping on a crosstrainer causes you to barf up your last two protein shakes. So how do you do it? How do you burn off that extra layer of blubber without sacrificing your hard-earned muscle mass?
If you hate to run, refuse to join an aerobics class and the idea of spending even one minute in a spinning class makes you question your sanity, then why not give PHA training a try. PHA stands for Peripheral Heart Action. It was first developed and popularized by former Mr. America Bob Gajda back in the 1960s. Over the years it has evolved (and in many cases been watered down) into what we now commonly call circuit training. Numerous athletes, bodybuilders and famous actors, including the late Bruce Lee, have used it over the years to shred their physiques while maintaining muscle mass.

Photo by Irvin Gelb
The primary benefit of PHA training over traditional cardio is that you’ll be using standard weight-training exercises. This will enable you to maintain most if not all of your hard-earned muscle mass as you ditch the fat.
PHAtrainingdiffersfromnormalweighttraininginthatyoudoonesetofanexerciseand thenquickly moveontoanotherexercisethatworksa completely different musclegroup,ratherthandoingmultiplesetsforoneparticularbodypartbeforemovingontothenext.Youalso trytoswitch exercises as quickly aspossibletokeepyourheart rate elevatedandinthecardiozone.PHAisalsodifferentthanthemorefamiliarcircuittrainingbecauseyoualternateupperandlowerbodymovementsinstead ofperformingrandomexercises.Theideaistoprovidecontinuousbloodflowthroughout theentirebodywhiletakinglittletono restbetweensets.
I’ll warn you from the start that PHA training is not some sissy little circuit routine that you’ll see at the local health and beauty spa. The constant motion will tax your cardiovascular system to the max. But here lies the beauty of PHA training. You’ll be building endurance and burning fat while lifting weights that are also stressing the muscles. Such an expenditure of energy quickly translates into fat loss. When you add in a revamping of your diet, you’ll be amazed at how quickly you’ll harden up and lean out.

Gelb Photo of Alfonso Del Rio by Jason Breeze

You can’t show your muscles off to their full dimensions until you lose the excess bodyfat that lies on top.
Photo of Henrik Jansson by Alex Ardenti
One of the more common PHA routines is to perform three rounds, or circuits, of one group of exercises and then perform three rounds of a second group of exercises. Try to pick compound exercises as opposed to isolation movements, since compound exercises target more muscle mass and require more energy.
Here is an example of a four-week PHA program:
GROUP 1:
Squats –15 reps
Bench presses –15 reps Lying leg curls – 15 reps Military presses –15 reps Reverse crunches – 20 reps Barbell rows – 15 reps
Complete three rounds without stopping, take a bit of a rest, and then quickly move to the next group of exercises. If this is too much for your cardiovascular system, do just two rounds. You may also want to rest a bit between exercises in the beginning and then gradually reduce the rest interval until you can perform the full group with no rest. For all exercises in each group, pick a weight that is relatively light for the first round, a bit heavier for the second, and the heaviest for the third.
GROUP 2:
Inclinedumbbellpresses–15repsLegpresses–15reps
Chin-ups (orfrontpulldowns)–10to15repsCalfraises–15reps
Lying triceps extensions (or skullcrushers) – 15 reps Stiff-leg deadlifts – 20 reps
Perform your PHA workouts on alternate days (i.e. Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday). An alternative approach is to perform two days per week of PHA and two days of traditional weight training. This “50-50” approach will work on strength and endurance with equal emphasis. You won’t shed fat as quickly as you would by performing just PHA training alone, but it’s a great way to transition from regular strength training into PHA. Here are a few tips to keep in mind:
Before each workout, do a couple of minutes of light cardio to get your heart rate slightly elevated and your body warmed up.
Perform compound rather than isolation exercises to stimulate the most muscle mass.
Use medium weight for 15 to 20 reps.
Keep your rest interval to a minimum (only as long as it takes to move from one
exercise to the next).
At no point should you train to total muscle failure.
After you finish the workout, cool down by walking around for a few minutes to bring your heart rate back to normal.
Have a low-calorie protein shake after each workout to enhance recovery.

Photo of Antoine Vaillant by Irvin Gelb
CHAPTER 90
To the Heart of the Matter with Cardio Training
“My emphasisisnoton building muscleanymore,buton holding muscleandgettingasleanasIcan.I eatlessanddomorecardio,soIhavetobalance myenergyexpenditure.Thisnew  focusalsocutsdownonanyriskofinjury.”
– Will Harris, IFBB pro
Althoughonceshunnedbymostweighttrainersit’snowacceptedthatbodybuilders should do some sort of aerobic exercise, especially during the pre-contest phase of their training. Not only does it help get rid of body fat, it improves the health of the cardiovascular system, and everyone can use help with that.
Also keep in mind that a muscle completely fatigued in the absence of oxygen will build up
lactic acid at a rate 25 times the normal level. And a fatigued muscle can only generate one- tenth the energy of a muscle that is rich in oxygen. Since there is only one way for oxygen to reach your muscles – by your cardiovascular system – it stands to reason that you must do everything possible to keep yours in top shape.
AEROBIC EXERCISE – WITH OXYGEN
Although you may be primarily concerned with the development of your skeletal muscles, don’t forget that the heart is also a muscle. And while a well-developed heart won’t win you extra points onstage, it is your most important muscle when it comes to overall long-term health.

In simple termsaerobic exerciseisanyextended activitythatmakesyoubreathehardwhileusingthelarge musclegroupsat a regular,even pace.Aerobic activities helpmakeyourheartstrongerandmoreefficient.Theyalsousemorecaloriesthanotheractivities.Someexamplesofaerobic activities include:
    • Jogging
    • Bicycling
    • Swimming
    • Aerobicsclass
    • Boxingclass
    • Spinning
    • Racquetsports
    • Rowing
    • Iceorrollerskating
    • Cross-countryordownhillskiing
    • Usingcardioequipment(i.e.treadmill,stationarybike)
    • Briskwalking
    • Hiking
BENEFITS OF AEROBIC EXERCISE
When oxygen enters your lungs it’s grabbed by red blood cells and transported back to the heart and then pumped throughout the body to the various tissues and cells. At the cellular level the oxygen is released and various waste products, including carbon dioxide, are carried back to the lungs and exhaled. One of the benefits of aerobic exercise is that after a period of time blood volume will increase. An average male can increase his circulating blood volume by up to a liter with regular aerobic exercise. More blood means more red blood cells. More red blood cells means more oxygen and waste-carrying capacity. I think you can see how this would be beneficial to hard-training bodybuilders. Not only will your muscles be receiving more oxygen, waste products will be removed that much faster.
“Thelargemajority of heavierstrength athleteshaveabodyfatpercentagethat’s toohigh.
Thatputsthematriskforheartconditions and cardiovasculardiseasedowntheroad.Powerliftersandotherstrengthathletessufferfromheartattacksmorefrequentlythandoathletesinanyothersport.”
– Rahim Kassam, regularMuscleMag Internationalcolumnist

Photo of Pasi Schalin by Ricky Marconi
A second benefit is that the body compensates for the increased blood volume by increasing the number of blood vessels. Besides the biological effect, the extra blood vessels give bodybuilders a much more vascular look.
A final benefit to regular cardio exercise is that it increases the body’s digestive abilities and mental alertness, and plays an important role in combating stress and ill temper.
STARTING AN AEROBIC PROGRAM
As with most forms of physical exercise you don’t just dive right in at the highest intensity level. Just because you can squat 315 pounds for 12 reps doesn’t mean your legs are capable of enduring an hour of cycling or running. Start out by doing two to three 15-to 20-minute sessions at a light to moderate pace and gradually increase the duration to 30 to 45 minutes, four to five times per week.

For bodybuilding success you must learn to use cardio to lose fat while retaining muscle.
Photo of Armon Adibi by Alex Ardenti
UNDERSTANDING THE TARGET HEART-RATE ZONE
Togetthemost health benefits from aerobic activity,you shouldexercise at a levelstrenuous enoughtoraiseyourheart ratetowhat’s calledyourtargetheart rate zone. Yourtargetheartratezoneis65to80percentofyourmaximumheartrate(thefastestyourheartcanbeat).Tofindyourtheoreticalmaximumheartratesubtractyouragefrom220.Fora30-year-oldthatequals190(220-30=190).Nowtakethisnumberandmultiplyitby.65and.80togiveyouyourtargetheartratezone.Forour30-year-oldthatwouldbe124to152.
Check to see if you’re in your ZONE
To see if you are exercising within your target heart rate zone, count the number of pulse beats at your wrist or neck for 10 seconds, then multiply by six to get the beats per minute. If your heart is beating faster than your target heart rate, you are exercising too hard and should slow down. If your heart is beating slower than your target heart rate, you should exercise a little harder.
Go easy!
When you begin your exercise program, aim for the lower end of your target zone (65
percent). As you get into better shape, slowly build up to the higher end of your target zone (80 percent).
FAT-LOSS ZONE AND CARDIO ZONE
Youwillnodoubthearabouttraininginalower-intensityfat-burningzone(60to70percentofmaximalheartrate)asopposedtoacardiozone(80to90percentofmaximalheartrate).Thedebaterages astowhichisthebestzone. Whileit’struethatexercising atthelower zonewillburnmorecaloriesintheformoffatbypercentage,exercisinginthehigherzonewillburnmorecalories overall forthesame amountoftime.Andsincetotalcalorie expenditureisthekeytolosing fat, theoreticallythehigherzoneshouldbethebestzone.Thekey word thereis“should,”aseveryone’sbodyrespondsdifferently.Thelowerzonemayworkbestforyou.
Workingoutinthelowerzonemayalsohelpyoutokeepallyourmusclewhileleaningout.
Myadviceistostartoutatthelowerzoneandgraduallyworkintotheupperzoneandseewhathappens.Ifthereisa noticeable differencethenselectthe onethatworksbest.Ifonthe otherhandbothseemtobeyieldingequalresults,thenalternatethem.Youcanalternatethem onadailybasis(i.e.high,low,high,low,etc.),oryoucandoonemonthhighandthenextlow.
Another great alternative is to do high-intensity interval training (HIIT). This is great for both fitness and fat loss. In HIIT you exercise at a lower intensity for a while and then at a very high intensity to get your heart rate right up into the high cardio zone for a brief period, then back to low intensity until you can catch your breath enough to go back into the high cardio zone. You keep going back and forth this way until your whole workout is done.
“ManIdoalotofcardio.FromthefirstweekofmyprepIdotwo45-minutesessionsaday,sixdaysaweekandone45-minutesessionontheotherday,whichismylegday.”
    • CraigRichardson,IFBBpro,commentingonhowmuchcardiohedoesduringthepre-contestphaseoftraining.
WHEN TO PERFORM YOUR CARDIO WORKOUTS
“If you live in the real world and your time is limited, you may want to do your weightsand cardio in one long session at the gym. Think about investing in a piece of cardio equipment for your home so you have more options and don’t always have to do your cardio at the gym. But plenty of bodybuilders do it all in one shot, both weights and cardio, and still manage to get decent results.”
    • Ron Harris, regularMuscleMagInternationalcontributor
Whilegenerallyspeakingthereisnobesttimetoperformyourcardioworkouts,therearea fewguidelinesthatyoumightwanttofollow.Itprobablydoesn’tmakemuchsensetodoyourcardioworkoutbeforeahardlegworkout.Fewbodybuilderscangofora30-to 45-minutebikerideorjogandthenbangoutmultiplesetswithmanyhundredsofpoundsonthesquatorlegpress.(Andifyouareusedtosquatting315thenyourlegs won’tbegrowingmuchwhenyoureachfailureat 6 repswith135.)Theoppositeisalso true –justhoweffectivewillyourrunorcyclebeafteragruelinglegworkout?Besides,a45-to 60-minutelegworkoutishighlyaerobicanywaysowhywastetimedoingbothbacktoback?
There are numerous cardio/weight training combinations that you can follow. You could do all your cardio on your days off. The advantage to this is that you’re only doing one form of
exercise on each day. The disadvantage is that you’re working out seven days a week. Give it a try and see how you feel. If none of the symptoms of overtraining start appearing, by all means keep going. Another option is to do your cardio on your upper-body weight-training days and then one or two of your days off. The benefit of this approach is that you give your body at least two days off from exercise each week.
If you have the time you can do your cardio and weight training at different times on the same day. Many bodybuilders like to do their cardio early in the morning before work or school and then go back later in the day for their weight training.
There is no right combination for your cardio and weight training. My advice is to try different combinations and see which one works best for you. And keep in mind that the best program is the one that fits into your schedule. You can map out the perfect training and cardio program, but if you find you skip workouts because the times don’t work for you, then your physique will never benefit from your “perfect” program.

Photo of Larry Vinette by Robert Reiff
EARLY MORNING CARDIO?
Everynowandthensomebodybuildingwriterwillsuggestthatdoingcardiofirstthinginthemorning before breakfastisbyfarthebesttimetodocardio exercise.The theoryisthatsincethebrainprimarilyburns carbohydrateswhileyou’reasleep,whenyouwakeupinthemorningtheonly thingleftto burnisfat. While theremaybesometruth tothis,keepin mindthatyoudon’tdepleteallyourcarbohydratesupplieswhileasleep. Thedifferenceinfat- burning earlyinthemorningversuslaterinthedayissosmallthatit’snotreallynecessarythatyouhaulyourselfoutofbedat5:00or6:00inthemorning–unlessyou’reanearlyrisertobeginwith.Besides,thefewextracaloriesyouburnmightbemadeupforbythefactthatyourmetabolismdoesn’tkickinuntilyoueat.
Thekeytosuccessisconsistencyfarmorethantimeoftheday.Aslongasyou’redoingthosethreetofive30-to45-minutesessionsperweekyou’redoingfine.Don’tletanyonetellyouthatyoumust exercise atanyparticulartime.
PRECAUTIONS
Before looking at some of the more popular cardio machines a few precautionary points are in order. For starters, if you’re overweight and/or new to exercise I strongly encourage you to check with your doctor before hopping on that cardio cycle or treadmill. That old ticker of yours is probably not used to exercise and a doctor’s office is a much better place to find out its weakness than trotting along on the gym floor.
Asecondpointconcernsfeedbacksignals fromyour body.Differentmachinesputdifferentstressesonthejoints – particularlythekneesandankles.Ifyoustartexperiencing paininany ofthejoints (or lower back),stoptheexerciseandswitch machines. For somepeoplerunningonatreadmillisthemosteffectiveandenjoyableformofcardio.Forothersit’safastroute todestroyedknees.Switching from aflatruntoan inclinedpowerwalkmaypreventyourhaving touseacaneina fewyears.Ifthepainpersistsregardlessofthemachines,gosee yourdoctor.
OPTIMAL TIME FOR TRAINING
Youcanboostthesuccessofyouraerobic workoutbytraining at specific times.Earlymorningisoneofthebestpossibletimestogetinan aerobic workout,butit’snot theonlytimethatoffersextrafat-burningbenefits.Right after a weight-trainingsessionyour bodyis infat-burning mode. Your metabolismishigh fromtheweight trainingandyou haveusedmostofyourglycogenstoresduringthestrength-trainingsession.Yourbodyburnsoffmorefatforfuelsooner.Post-weightliftingisanexcellenttimetosqueezeinanaerobicworkoutandtakeadvantageofthefat-burningprocessesalready atwork.
Finally, (though this doesn’t happen to most bodybuilders) you may become addicted to cardio exercise. Cardio releases endorphins that give you a natural high. Yes there are worse addictions, but cardio is meant to complement your bodybuilding, not interfere with it. Spend too much time running, cycling or crosstraining, and you could lose much of your hard-earned muscle mass. This is especially true once your body fat percentage starts dipping into single digits. You only have so many calories to work with, and once your fat and carbohydrate
levels are low, the body will switch to protein (in the form of muscle tissue) as a fuel source.
Ectomorphs may want to heed this advice for the same reasons. By definition ectomorphs have low body fat levels and high metabolisms to begin with. They should probably limit their cardio training to two or three 20-minute sessions per week.
CHOOSING A CARDIO MACHINE
Years ago the only choices bodybuilders had for indoor cardio were cycling and swimming, but today the choices are almost endless. You have treadmills for walking, jogging and running on; cycles for biking; rowers for rowing and a whole assortment of ellipticals, steppers and crosstrainers. The beauty is that one form of cardio is no better than the next. They all burn about the same number of calories per unit time (assuming equal exercise intensities). There might be a huge difference in comfort (i.e. how it feels on the joints), but as long as your heart rate is the same, most forms of cardio will give you the same results.
“Isitjustmeoristrainingoncardiomachineryaboutas muchfunaswatchingpaint dry?Iwon’tlie.TherearedayswhenIsimplydon’tfeellikehoppingonthatmotionlessbikeortreadmillforyetanothersessionofwhatseemstobeaneternityinaerobichell.OnthosedaysIhavetodigdeepdowntomusterthefortitudeIneedtogetmycardiodone.”
    • Casey Gately,MuscleMagInternationalcontributor
WHAT TYPE IS BEST?
Myfirstpieceofadviceistotesteachtypeofcardiomachineandchoosetheonethatfeelsbest.Virtuallyallwillworkthelegsandafewwillbringinthearms,buttheremaybeahugedifferenceinhowtheyfeel.Ifyoudon’tnoticeanydifferenceinthemachineswithregardstocomfort,thenalternatethem ona dailyorweeklybasis.This keepsthingsentertainingandmorechallenging.Here’sthescooponeachpieceofcardioequipment:
Treadmill
The great thing about treadmills is that you can walk, jog or run on them. Walking stresses the joints the least, but jogging and running will burn more calories per minute. Most modern treadmills have a solid wooden deck that is cushioned by shock absorbers. It’s for this reason that many joggers and runners prefer treadmills to running outside on the concrete sidewalk or pavement. Most treadmills also have handrails to hold on to, but you’ll need to let your hands and arms swing by your sides as you jog or run. For those who find jogging and running difficult (or who don’t have the cardiovascular conditioning just yet) you can get a great workout by walking uphill at a good speed. Most treadmills allow you to increase the angle from flat to 15 degrees. While 15 degrees doesn’t sound like much, trust me you’ll easily reach your target heart rate zone after five to ten minutes of power walking up this angle.

Stationary Bike
Stationary bikesorcardio cycles providefairlyintenseworkoutswithlittlestressontheknees.Cardiocycles comeintwostyles:uprightandrecumbent.Uprightcycles usuallyhavetwosetsof handlebars:thosethatallowyoutositstraightup andthosethatletyoulean forwardlikeaTourDeFranceracer.Theyareequallyeffective,buttheracingversionmaybeslightlymorestressfulonthelowerbackforsome.
Recumbent Cycle
As the name suggests, recumbent cycles allow you to sit down with your legs in front of
the body. Recumbent cycles are not more or less effective than uprights, but they are less stressful on the lower back. For both upright and recumbent cycles you adjust the chair height until your outstretched leg is never able to completely lock out. There are two ways to increase the intensity of cycling: you can peddle faster and you can increase the tension on the peddles. Many cardio cycles have heart rate sensors built into the handles that will compare your actual heart rate to where it should be based on your age (you simply program in your age and duration at the beginning). From then on the bike will increase or decrease the tension to increase or decrease your heart rate in much the same way that a furnace and thermostat will work together to keep the temperature constant.
Rowing Machine
Although on the surface rowing appears to work mostly the upper body, a proper rowing stroke derives about 75 percent of its force from the legs. Despite its effectiveness, rowing is often perceived as being the most boring of indoor cardio exercises. Whether because it requires an unfamiliar movement or because it’s difficult to row and watch TV or read at the same time, who knows?
However, rowing is just as effective for stimulating fat loss and increasing cardiovascular fitness as any of the other cardio machines, and you’ll rarely have to wait for one.
Make sure when rowing that you sit up straight and don’t overarch your back as you complete each stroke. Keep your elbows close to your body when pulling. You should be pulling with your arms and pushing with your legs. There should be little to no lower back involvement.
Stepper or StairMaster®
Other than the manually operated cardio cycle, and perhaps the treadmill, steppers were probably the first mass-produced indoor cardio machine. The version by StairMaster became so popular that most steppers became known as StairMasters.
Steppers consist of two steps connected to a motor. As you increase the speed the steps move faster, forcing you to increase your pace to keep up. Although the exercise is very easy to do, the constant up-and-down motion can play havoc on the ankles and knees. When ellipticals and crosstrainers came on the scene in the early 1990s, most step users switched because ellipticals and crosstrainers place far less stress on the ankles and knees. Most gyms these days have far fewer stepper machines than in their glory days of the 1980s.
Elliptical and Crosstrainer
Equipment manufacturersaddressedtheissueofjoint injury fromsteppingbydesigningmachinesthatforcedthelegstomakeacircularorellipse-typemotionratherthanastraightup-and-downmotion.Although thenames are oftenusedinterchangeably, crosstrainershave bothmovingpeddlesandarms, whereasellipticalshavestationary handles toholdonto. Atnotimedoes thepathyourfoottakes become astraight up-and-downmotion.
There is a misconception that because the crosstrainer has moving arms it is somehow more effective than the elliptical, but this is not the case. Both machines heavily stress the legs and the legs are such a large muscle group that once they start exercising they quickly bring your heart rate up to the target heart rate zone. The addition of the relatively small arm muscles
is not really contributing that much extra. My suggestion is to try both and see which machine feels the most comfortable.
Step Mill
Although this machine is not often seen in gyms anymore, if your gym has one then be sure to give it a try. You can think of the step mill as a small escalator – except it never brings you anywhere (except to a superior level of fitness)! The step mill consists of a moving set of stairs that you can vary the speed on. Unlike some of the other cardio machines there is no coasting on this machine. If you coast you fall off. Simple as that.

Photo of Reggie McKee by Paul Buceta
Giventheirhighcost,size(oftenbetweensevenandeightfeethigh)andthefactthat,likesteppers,stepmillscanbehardonthekneesandanklesforsome,they’vefallenoutoffavoroverthelast10years.Actually,they’veprobablyalsofallenoutoffavorbecausetheyworkyouhard!Still,ifyouhaveaccesstoone,giveitatry.Yourtargetheartratezonewillbemeresecondsaway!
CHAPTER 91
Spin Classes
“Spinning classes offer upbeat music and an instructor that pushes you to your max. You will sweat like crazy and you’ll get an amazing cardio workout. Perfect for the bodybuilder who hates cardio machines and can’t stand complicated moves.”
– Carol Lepine, fitness coordinator, City of Richmond
Ifyoujustcan’tseemtotalkyourselfintotraditionalformsofcardioexercise,give
spinning a try. Spinning®is a perfect example of an aerobic activity that seems to have staying power. The term “Spinning®” is actually a registered trademark of the Schwinn Corporation.
However, most people use the word to describe any group cycling class on stationary cycles.
Spin classes are popular because they offer numerous fitness-related benefits while remaining gender neutral. Despite all the advances made in the last couple of decades, weight training is still seen as masculine, and cardio as feminine. But spin classes are for everyone, and most classes have an even mixture of men and women. It’s a great way to stimulate the cardiovascular system as well as strengthen the muscles, particularly the leg muscles.
A lesser-known reason for the popularity of spin classes over other forms of cardio fitness is that it is very motivational. A combination of small class size, a dynamic instructor and tailored music all contribute to keeping participants interested and determined to finish the class. In a large aerobics class it’s easy to slack off and simply go through the motions, but a spin class leaves no room for stragglers. Everyone is motivated to keep up, and it’s far more fun than spending 30 minutes doing the exact same movement on a piece of stationary cardio equipment.
Atypicalclassconsistsofoneinstructor and10participants.Instructorshavedifferent cycle arrangements,butmostuseasemi-circlepattern.Otherthanthecycle,theonly equipmentyouneedisa waterbottleanda towel.Thecycle itself bearslittleresemblancetothose$5,000cardiocyclesthatinhabitgymsthesedays.Youwon’tfindanybellsorwhistles–infactyouwon’tfindelectronicsofanykind.Thisiscyclingatitspurist.Thecyclewillhavea lever locatedjustbeneath thehandlebarsthatallowsyoutoincreasethetension onthepedals.Push theleveralltheway downanditactsas a brake. Keep thisin mind–thelarge front flywheel weighs40or50pounds,andonceitgetsgoingyoucan’t automaticallystopitbyjustlockingyourlegs.Youmusteithergraduallyslowdownandstoporpushthebrake
lever down.
If spin cycles have one big disadvantage over regular cardio cycles it’s comfort, or lack thereof. The seat on a typical cardio cycle is rather small and not blessed with the greatest amount of padding. After 10 or 15 minutes sitting on it, your squat-built hindquarters are going to start talking to you in unpleasant terms. However, during a spin class you’ll be alternating sitting with standing and sprinting, so you won’t be sitting on the seat for long stretches.
The class itself is like most forms of physical activity and can be divided into three phases: warmup, middle and cool-down. The warmup consists of various stretches that start while standing on the floor and then progress to the cycle. Most instructors start with slow-to moderate-paced peddling, and then progress to the faster-paced peddling and sprinting, either seated or standing. During a typical class you’ll alternate various speeds with different tensions on the wheels.
Spin classes are conducted in the presence of music. Most gyms have the stereo system controls located next to the instructor’s cycle so he or she can alternate various music tempos throughout the class. Slow music is typically used for the warmup and cool-down, and faster- paced music for the heart of the class. Some instructors use rock music, while others go for upbeat dance music.
The average spin class lasts 45 to 60 minutes, and is as good as it gets when it comes to cardiovascular conditioning. Spinning has an advantage over most other forms of aerobic exercise because of its strengthening effects on the muscles. Most forms of cardio only use the weight of the body as resistance. For the first couple of weeks this may provide some strengthening benefits, but the leg muscles quickly adapt. With spinning the tension lever allows you to increase the resistance on demand. Many weight trainers report that their legs get as pumped from a spinning class as from a regular squat workout.
Some gyms charge extra for spin classes. Others include these classes in their fee structure.
One suggestion is to check out different instructors. They should all have the same qualifications, but personality can play a big role. One instructor may motivate you to the point where you could go for two hours, while another may make you decide to give up after 15 minutes. Or you may hate the music one instructor chooses while another plays your favorite motivational tunes. The bottom line is to choose the class and instructor that motivates you to keep coming back.

Photo of Tomm Voss by Robert Reiff
CHAPTER 92
Shaping Up at School
“Ibelieveeducationisimportant. I playedcollegesportsandmodeled,butneitherwasasimportantasmyeducation.”
–BartBlackwell,AmericanHealthandFitnesscontributor,commentingontheimportanceofeducation.
Youthoughtthedaywouldnevercomebuthereitis.You’reonyourownatcollege
or university. The U-haul has been unloaded, the parents are gone and you’re ready to meet new people, experience new things and prepare for your future. It’s a great time of challenges, and hopefully some enjoyment along the way. Whether you’re just starting out or in the middle of your college experience, you’ll want to know how to keep training while balancing academics and your social life.
THE RIGHT ATTITUDE
Perhaps the best piece of advice I can give you is to bring a fit attitude to campus. When you were growing up you probably kept yourself reasonably active, even if you never thought of your activities as exercise. You may not have played organized sports or attended a gym on a regular basis, but all through school you kept your circulatory system pumping with walking to friends’ houses, using a bicycle as transportation before you had a car and just playing around.
Your life now will likely be different. If you are taking a full course load, partying on the weekends and holding down a part-time job to help offset the Photo high tuition and living expenses, time is something you don’t have in abundance. You will need to make a special effort to remain active. The first step is to cultivate the attitude and the determination that you are going to stay fit.

Photo of James Davila by Alex Ardenti
The most straightforward way to gain, or re-gain, that attitude is to train consistently. If you’ve been going to the library to study every night, working at your part-time job or partying (after all it is college!), you’ll likely notice that your energy level has decreased
significantly. Don’t worry, you’ll quickly begin to feel better once you become active.
GET IN THE FITNESS HABIT
Getting into the habit of fitness does not have to take a lot of effort. Simply take an extra walk across campus. Ride your bike around town once or twice a week after class. Walk to class instead of taking the bus. If it’s winter and outdoor activities are limited, do some ab work
    • crunches andlegraises – whenyouget upinthemorning.Twicea weekthrowinsomebodyweightexercisessuchaspush-ups,chin-upsandsissysquats.Thebottomlineistobesmart,beconsistentandmostofall,beactive.







FITNESSUNITS
Ifyou havetrouble fittinginyouractivities, trytorearrangeyourschedule.IfMonday consistsofeighthoursofclassfollowedbytwoorthreehoursofstudy,takea10-or15-minutebreak duringthedaytostretch or gofor awalk.Ortake a half-hourtodosomethingphysicalbetweenyourclassesandyourstudytime.Ifthisisnotfeasible,dosomethingthedaybeforeanddayafter.Oneofthedisadvantagesofcollegelifeisthatthedayslackrepeatedstructure,soyoucan’t alwayshavea workout at 4p.m.,forexample.Noworries,though.Makethecommitmenttoslotitinwhereyoucanatleastfourdaysaweekandtherestofthetimesimplypickupyouractivitylevel.
Now that you have made the mental commitment, you can make accommodations that fit your schedule. You may no longer get the two-hour training sessions you had been used to. But that doesn’t mean you have to give up. Think in terms of small segments of time. Find 15 minutes here, a half-hour there. Contact your campus athletic department to find out what recreational sports are offered. Check out the gym, pool and classes. Make note of the hours. Make the campus rec center your second home, and get in the habit of going there every time you have a break rather than sitting in a coffee shop.
“Mostfaddietsworktohelpyoushedthoseextrapounds–intheshortterm.Butbythetimeyouactuallygettowearyournewswimtrunks,you’rebacktobeingharpoonedwhile sunbathingonthebeach!Faddietsarejustthat–fads.Ifyouwanttoloseweightandkeepitoffyouhavetomakelastinglifestylechanges.Learntocook,shopanddineinahealthywayandthosepoundswillstayoff.”
        ? MelissaSwainO’Neill,AmericanHealthandFitnesscontributor,commentingontheinefficacyoffaddiets.
FACILITIES AND EQUIPMENT
Every campus is different in regard to its fitness facilities. You may or may not have reasonable access to an indoor court if you want to play some basketball, volleyball or other
activity that requires a relatively large area. You might have better access to handball or squash courts. Weight room availability and equipment also vary greatly. Some campuses have facilities where students can lift heavy iron; some restrict use of the best equipment to varsity teams. Some have an abundance of machines and free weights; others have just the basics. You may even have to join a gym off campus to get access to some decent workout facilities. Off-campus gyms often offer great deals for students, so you might want to look into this option.
As for outdoor sports and recreation, geography will play a role. Campuses located in Florida or California offer endless outdoor fitness opportunities. If you are in an area of less than ideal weather conditions you may need to be a bit more creative. On sunny days do your workouts outdoors and save the indoor stuff for those rainy days. Likewise the seasons will dictate your activities. If you’re in a northern climate try skiing, snowboarding or hiking to jazz up your recreation. There’s nothing as refreshing as a hike through the woods on a cold, clear, crisp winter’s day.
ON-CAMPUS NUTRITION
In the dark days of college life, just 10 or 20 years ago, most campuses offered only “dorm food,” which consisted of endless mounds of macaroni and unidentifiable meat. It was all about calories. Thankfully most colleges now offer healthier alternatives. Granted there are still guys who live on pizza and beer, but you can eat clean if you want to. Good selections include turkey or chicken breast, whole grain cereals, fruit and vegetables, and eggs.
When time is of the essence, try a meal replacement bar or shake. Make sure to read the ingredients! If you live off campus in your own apartment, you’re better off as you’ll have more control over what you eat.
Whatever your fitness goals or aspirations, college life can be a great time for setting you on a lifetime path of fitness success and enjoyment. Don’t be afraid to be creative and experiment. Be determined. Get out there and do something!

Bodybuilding is important and takes thought and effort, but make sure to get enjoyment from other areas of life, too.
Photo of Erick Seng by Irvin Gelb
CHAPTER 93
Don’t Drag from Jet Lag
“Travel complicates things more than any other variable when it comes to consistency. Again planning ahead helps. If you are vacationing in a certain area, check to see if there is a hotel with a gym. It may not have the equipment you need, but it will allow you to be consistent. Any workout is better than none.”
–BillStarr,MuscleMagInternationalcontributor,commentingontrainingwhileontheroad.
Eversincethelate1950s,whenjetaircraftmadetravelingtheglobeamatterofhours
andnotdays,peoplehavebeengrapplingwiththeeffectsofthebiologicalupheavalofjetlag.
Jetlagisa temporary conditionthatsomepeopleexperiencefollowing airtravelacross severaltimezonesinashortperiodoftime.Thiscausesthetraveler’s internal clocktobeoutofsyncwithhis/herexternal environment. People experiencingjet laghaveadifficulttimemaintainingtheirinternalsleep-wakepatternintheirnewlocationbecauseexternalstimuli,likesunshineandlocaltimetables,dictateadifferentpattern.Forthisreason,onecanfeellethargiconemomentandexcitedthenext. Jetlagcreates adoublebind forvacationersandbusinesspeoplewhomustcrossseveraltimezonestoreachtheirdestination,butwhoarealsointentonmaximizingsightseeingorproductivity.Astravelers attempttoadjusttheirinternalclockstoanewexternal environment, symptoms resultwithvaryingintensity.
TIPS ON REDUCING JET LAG
Eat Properly
One of the first steps in reducing the effects of jet lag is to try and maintain your daily routine. You don’t want to deviate from your diet when you travel. Bad nutrition only makes a case of jet lag worse. This is ironic given that the first food you’ll probably eat on your trip is airline food! If you plan on taking a trip that involves more than two time zones, avoid airline food and bring your own. This is actually a good idea no matter where you are flying to.
Meal replacement bars can help in this regard, as long as the ingredients are clean. Carrying some raw almonds along with some fruit is also a great idea. These items don’t take up a lot of room in your carry-on luggage. You can also eat them anytime you want. No more waiting for the food cart to reach your aisle.
Supplement
Youshouldalsopacksome vitaminsandminerals.Vitaminsandmineralshelpreducecramps,whichbecomealltoocommonontoday’sovercrowdedaircraft.Theyalsoboostyourimmunesystem,whichwillbeunderattackfromallthegermsbeingcirculatedbytheaircraft’s air-conditioningsystem.Thinkofitthis way:youaregoing tobestuffedinto a narrowtubewith200otherpeoplefor manyhours.Visualizethenumberofbacteriaandviruses harboredbysuchapopulation.Youwantallthehelpyoucangetinwardingoffsuchanassault.

Drink Your Fill
I can’t stress enough the importance of drinking water. The constantly changing air pressure inside the cabin will quickly dehydrate you. Besides keeping you hydrated, drinking lots of water will force you to get out of your seat and visit the washroom. This may not seem important (it may even seem a pain), but visiting the washroom means you get to stretch and flex your leg muscles. This helps prevent cramps and keeps the body from getting lethargic.






Keep Your Body Aligned
Another suggestionistopackagoodneckpillow.Sure,theairlinessometimes providethembutthequalityispathetic.Anddoyoureallybelievetheycleanallpillowsbetweeneachflight?Forthesakeof$20orso,pickupagoodpillowtoenableyoutorestincomfort.Properneck andbodyalignmentwillgoa long wayinreducing post-flightaches and pains.Thesepains alonehavebeenknowntocausejetlag.
Stay Informed and Inspired
Unless you’re lucky enough to be treated to a just-released movie, odds are you’ve seen
theonboardentertainment before(multiple timesifyouare a regularairlinetraveler). Ausefulwaytopassthemanyhoursistoreadsomefitnessmagazines.Mostairportshaveabookstore ormagazinestandthatoffersthelatestissuesofMuscleMagInternational,MaximumFitnessandReps!.Ormaybeyouhaveastackofthemathomewaitingtoberead.Bringacouplealongandbrushup onyourbodybuildingknowledgeandinspiration.
Stay in Tune
Bring along an MP3 player. Sure, the airlines offer onboard music, but chances are you won’t like their selections. Bringing your own allows you to listen to what you want when you want. Besides the music, a portable music player insulates you from the many noises around you, like the annoying guy next to you, or the crying baby in the seat behind you.
Sleep Tight
Another must is to get a good night’s sleep after you travel. Try to grab at least eight good hours of sleep the first night you arrive, and try to make sure to wake up close to the actual morning time.
Eat a Healthy Breakfast
As soon as you wake up, head to the nearest restaurant and have a nutritious meal. If you’re thinking that means sausages and bacon, think again. Try hot cooked whole grain cereal, scrambled egg whites and a piece of fresh fruit. Then go back to your hotel room and take your supplements.
Work Out
A final suggestion is to hit a gym for a workout. Unless you are going to be in the area for a long period of time – say three weeks or more – your goal is maintenance, not setting any new records. Do at least 10 to 15 minutes of cardio to warm up and get the blood flowing, and then do some light stretching. Let’s face it: your muscles were cramped up for many hours. They want to be eased back into operation. Perform a light to medium weight-training routine – nothing too intense. Performing one exercise and one set per bodypart is great. Keep the rep range between 12 and 15.

If your hotel gym leaves much to be desired, pick up a day or week pass from a local full-service gym. Doing so is well worth the few bucks.
Photo of Denis Sergovskiy by Irvin Gelb
CHAPTER 94
BodybuildingintheGoldenYears
“Ididn’t starttraininguntil I wasinmy30sandwas34atmyfirstshow.Peopletoldme I wastoooldtoget intobodybuilding,thatI couldn’tbuildsizeandstrengthpastmy20s.I neverbelievedanyofthatandproved themall wrong.IwontheCaliforniaonmy fourthtryandIwonmostofmybigtitles inmy40s,soyou’re nevertooold.”
–EdCorney,bodybuildinglegendandoneofthestarsofPumpingIron,letting“older”readersknowthatit’snever toolatetocompete.
There’sanoldsayingthattheonlythingsyoucanbesureofinlifearedeathand
taxes.However,youcanalsobesurethatyourbodywillslowdown,you’lltakelongertoheal andmusclewillcomelesseasily.Nomatterhowmuchyoumaytrytostopthebiologicalclock,it’sinevitablethatasyougetolderthingswillbeginto slowdown.Digestionandcirculationsufferatthe handsoffathertime.Ourreflexesslowdownandour strengthlevels begintodecline.
Drs.WilliamJ. EvansandIrwinH.Rosenberghavebroken aging down into10categoriesthatcanbeusedasmarkersfor measuringhowfastan individualisaging:


Albert Beckles won the 1991 Niagara Falls Pro Invitational at the age of 61!
Photos of Albert Beckles
TEN CATEGORIES OF AGING:
Muscle mass Strength
Basal (resting) metabolism Body fat percentage
Aerobic capacityBlood-sugar tolerance
LDLandHDLcholesterolratiosBlood pressure
Bone densityTemperatureregulation
Besides biological changes we also experience psychological changes as we age. Most people find that as they get older their priorities change and they no longer have the same training drive or enthusiasm that they had when they were younger. The law of diminishing returns doesn’t help – no matter how hard you try you just can’t seem to hold on to the form that you had earlier in your life. There are exceptions of course, but as the years go by most bodybuilders change their values and attitudes towards training. The question is, should they?
THE “OLDER” BODYBUILDER
Youngandold are relative terms. There are 20-year-oldswhosehealth profilesmightbesimilartothoseof50-year-oldheartattackvictims.Converselywehave60-year-oldsrunningmarathons.Whilethe60-year-oldischronologicallyolderthanthe20-year-old,the20-year-oldmightbeolderwithregardstophysicalshape.
“MyrolemodelwasAlbertBeckles.Theguywasawesome.Whenhewasover40hebeatmuchyoungermen.Toomuch!”
– Quincy Taylor, IFBB pro, talking about his idol.
ThelateVinceGirondawas stillgoingthroughbodybuilding workoutsinhis80sandAlbertBeckleswas winning probodybuildingcontestsinhis 50s. Bodybuilding legendBillPearl looksbetterinhis70sthanmost body-buildersdointheir20sand30s.Aftera five-year layoff,51-year-oldVinceTaylorplacedthirdatthe2006AustralianGrandPrix.Eveneight-time Mr.OlympiaRonnieColemanwaswinningbodybuilding’stopcontestat41yearsofage.Forthese guys(and manyothers)ageisjusta numberand theyhavenointentionsofslowingdown.

Photo of Vince Gironda
BelieveitornotIrememberalmosteverydayofmyyouthfultraining.Nowafter50yearsofworkingoutwithweights,I still lovetotrain. Trueenoughmyformerthree-and-a-half-hour workouts arenowonly45minutes,butItrainfaster,followasplitroutineandtrainanaverageoffourdaysaweekratherthansix.
THE KEYS TO LONGEVITY
IfI stillhaven’t convincedyouthere’sbodybuildinglifeafter40,let’s look atitanotherway.Ifmusclesizediminisheswithageandgainingbodyfatbecomeseasier,doesn’titmakesensetobedoingsomethingthatcanslowdownthese changes?Arnold Schwarzeneggeroncesaid:“It’snotthatyou’retoooldto bodybuild;you’retoooldnotto!” Sure you’re probablynotgoing tobeathreat toJay CutlerorRonnieColeman,butjustlook atallthepositiveeffectsbodybuildingwillhaveonyourbody.
There’s a famous study involving Boston nursing home patients, most of whom were in wheelchairs. After just two months of regular weight training many of the subjects were walking again, two without the use of canes. The only negative aspect to the whole story is that after the researchers left, no one kept the exercise program going and all the patients ended up back in wheelchairs.
For those “older” people either new to bodybuilding or getting back to the weights after a
20-or30-yearlayoff,thekeyistomakeadjustmentswherenecessary.Youfirstmustrealizethatyourrecoverysystemcan’thandlethesame workoutsitdid20or30yearsago.You’llgetfarbetterresultsfollowinga30-to 45-minuteworkoutthanyouwilltryingtodothosetwo-hourmarathonsyouperformedinthepast.
Anotherconsiderationisyourtypeofworkout.At20youmayhavebeenabletoskip cardio exerciseandstillstaylean,butnolonger. Oneofthevirtualguarantees ofagingisa slowdowninyourbasalmetabolism.Yourbodywillstoremorecaloriesasfatthanwhenyouwereyounger.Youcan still train forstrengthandsize,but youmust include somesortofcardioexercisetoburnoffthoseextracaloriesaswellasmaintainyouroverallcardiovascular health.
THE KEY IS CONSISTENCY
Nomatterwhatyourageyouwon’tmaketheprogressyoudesireifyouskipworkouts.Ifyourgoalistolooklousyandsportapotbelly,thenbyallmeansreplacethegymwithbooze. Butdon’tblamemeifyoustartfeelingyourage.
Consistencymaybeking,butintensityisalsoimportant.Justbecauseyourbirthcertificateisslightlywrinkleddoesn’tmeanyouneedtoholdback.Aslongasyouhavenoinjuries,yourenergylevelishighandyourrecoveryabilitiesareuptoscratch,giveityourall(that is,onceyour bodyisusedtoworkingoutagain). Oneofthebestwaystokeep motivation levels highistoworkoutwithayoungerperson.His(orher!)youthwillkeepyouinspiredandforceyoutokeepup.Andlet’sfaceit,youragewillhavethesameeffectonyourpartner.No30-year-old wants a50-or60-year-oldtooutlifthim!

Your first gray hairs should inspire you to train more – not less.
Photo of Robby Robinson by Alex Ardenti
You mayalso wanttostartconsideringvitaminsandmineralsifyouhaven’talreadydoneso.Asweageourdigestivesystemsbecome less efficient at breaking downand absorbing food.Inmanycasestheminorhealthproblemsexperiencedbyolderpeoplearesimplyamatterofnutrient deficiency. Whileyoudon’t needtoloadup onhundredsofdollars’ worthof supplements,Istronglyurgeyoutotakeamultivitaminandagoodproteinsupplement.Suchotherprovensupplementsas creatineandglutamine probably wouldn’thurteither.
FINAL CONSIDERATIONS
If you follow the advice in this book, there is no reason not to make progress in your 50s, 60s, 70s and beyond. Always keep in mind that much of what we associate with aging is psychological, and as long as you keep a positive attitude, you’ll be ahead of the game with regards to slowing the clock down. Instead of dwelling on what you used to bench press or squat, focus on what you can lift now. So what if you aren’t as strong and fit as you were at 20? Not only will you be stronger, healthier, in better shape and more independent than practically everyone in your age group, you’ll no doubt be in better physical condition than 90 percent of the general population.

Photo of Clancy Ross

Photo of Ed Corney by Robert Kennedy

Photo of Larry Scott

Photo of Charles Glass by Alex Ardenti

Photo by Art Zeller

CHAPTER 95
How You Fit In
“A guy left a huge puddle of sweat on a flat bench. As he started to walk off, a lady nearby said, ‘That’s an awful nice puddle of sweat you’ve got there.’ ‘Thank you,’ he replied sarcastically and walked away.”
– Casey Gately,MuscleMag Internationalcontributor
Youmayfindonceyoustartlookinglikeabodybuilderthathavingagreatphysique doesn’t necessarily attract the type of attention you desire. Much of the general public thinks bodybuilders are knuckleheads. Sometimes bodybuilders bring this on themselves. Let’s face it, bodybuilding is no different than most sports in that it attracts a few idiots. Unfortunately, when these idiots happen to be loud and obnoxious 250-pound idiots, the effect is magnified.
The following chapter is a guide to the various social and behavioral manners by which
bodybuilders should conduct themselves when working out. This chapter also takes a look at the unsavory side of the bodybuilding subculture.
WIPE IT DOWN
Yes, we all know you sweat. We don’t have to either sit in the puddle you left behind on the bench or clean it up to know how hard you work. Most gyms provide paper towels and antibacterial cleansers. Use them. And while you’re at it, bring a towel around from bench to bench and from machine to machine to sit or lie on. That way you’ll have a lot less mess to clean up, too.
THAT’S GROSS!
Visualize this for a minute: You’re having a great workout and lifting more iron than Pittsburgh. Those lost abs of yours are starting to reappear, and you’ve finally broken through the defenses of that cute redhead you see on the treadmill every day. Yes it’s great to be a bodybuilder. The one blemish is that you’ve forgotten your water bottle. No big deal. You head to the water fountain. And then the person in front of you spits a wad of gum into the water basin and follows it up with a large yellow ball of spit. I’ve even seen bodybuilders spit on the benches.
Besides being a great way to spread such diseases as hepatitis and mononucleosis, it’s this type of gross behavior that gives bodybuilders such a bad reputation. Lots of people
already think we’re big and dumb, and such disgusting behaviors only reinforce these stereotypes. Maybe some bodybuilders will ignore or tolerate such behavior, but you shouldn’t. If your gym doesn’t have such rules posted, go see the owner and request them. If some people want to act like animals, then fine, they can go to the nearest barnyard. I’m sure the farmers could use the extra muscle.


WEIGHTS BACK
Photo of Larry Vinette by Paul Buceta
There are few things as irritating during a workout as spending half your time looking for the weights you want to use. Unless it’s tripping over the weights that someone left lying on the floor. Or maybe having to remove the 800 pounds of plates left on the leg press before you work on rehabbing your left knee. Get the picture? As the old saying goes: if you’re strong enough to use it, you’re strong enough to put it back.
ON THE OFFENCE AGAINST BEING OFFENSIVE
One of the signs of a great workout is working up a good sweat. Unfortunately, in the process of releasing water to cool down, the body also takes the opportunity to flush out the waste products of exercise, including the bacteria that live in our skin pores. All it takes is a couple of days of sitting in your workout clothes and you’re left with a stench that makes a
zoo smell like a flower shop.
No doubt you’ve heard the expression: “This place smells like a gym.” Well it shouldn’t – at least not if you wash your clothes regularly. And I don’t mean one day a month, or even once a week. If possible wash your clothes either daily or every second day. Why not have two or three sets of workout clothes? This way you’ll need to wash only once or twice per week.
Besides your clothes, there’s something else that needs to be washed regularly: you! You may think this point is self evident, but you should shower immediately after your workout. If the gym shower room turns you off, head straight home and do it. Don’t leave the gym and go to a social gathering with an offensive layer of sweat adhering to your body. Maybe you can’t smell it, but trust me others can. Grab a bar of soap and lather up.
Here’s another tip you may not think of. It wouldn’t hurt to brush your teeth before working out. You’re going to be doing some heavy breathing, and a mouth smelling like a freshly opened coffin won’t make it easy to get a spot – especially the second time. And what if by chance that sexy redhead on the treadmill starts chatting you up? How sexy do you think you’ll come across with a disgusting case of bad breath? At the very least use some mouthwash.
With regards to sharing personal items in the locker room, my advice is don’t – not under any circumstances. Let’s start with razors. Razors and straight edges are designed to cut hair, but they also nick skin and draw blood. Do you really want to mix someone else’s blood with your own? Not only is this a great way to spread skin diseases, but you could contract AIDS or hepatitis this way. Even something as simple as sharing your comb could get you a case of head lice. The same goes for water bottles. You’d be surprised the soup of nastiness that brews in people’s mouths, and people are often contagious before they even know they have a flu or cold.

You know the old saying: “If you’re strong enough to use the weight, you’re strong enough to put it back.”
Photo of Larry Vinette by Paul Buceta
CHAPTER 96
Can’t We Al Just Get Along?
“You may know the best way to do skullcrushers. But that doesn’t mean the guy doing them wants to hear about it.”
–EditorsofMuscleMagInternational,statingsomethingsthey’velearnedovertheyears.
Mostbodybuildinggymshaveasocialhierarchy,andthesooneryourecognizeit
the sooner you’ll adapt and fit in. At the bottom of the list we have the newbies – that is, people working out for the first time. Next up could be called the new regulars – people who have been working out for a couple of months to a year. At the top of the heap are the veteran bodybuilders who have been training for a year or more. Even within this dominant group there may be subgroups consisting of competitive and noncompetitive bodybuilders.
Aswithanysocialhierarchy there are unwritten rules.Inbodybuildinggymsthosebodybuilders gettingready forcontestsgettherightofway. Thisdoesn’tmeanthat theycan (orwill)kickyouoffapieceofequipment.ButifthestatechampionisdoingflatbarbellbenchpressesonMondayat 5p.m.thereshouldbeat leastonerack free at thistime.Itdoesn’tmatterthatyoumighthavewaitedhalfanhourfortherack.Moveasideandwishtheguyluck. It’snotjustthesizeorexperienceofcompetitivebodybuildersthatgivesthempriority.
Remember the last time some friend or relative tried to give up smoking or was on a diet? They were a barrel of chuckles and laughs, right? Well you have no idea how mean-spirited someone can get when they’re on a pre-contest carb-depleted diet. And you don’t want to find out! All it takes is a bit of watchfulness and you’ll be accepted. Once you are one of the boys, these same individuals will go out of their way to help you prepare for your first contest. It’s called the brotherhood of iron. While it takes a bit of patience to work your way in, once you are in, you have friends for life.
You should also avoid staring. Humans are primates after all, and in primates staring is a sign of aggression and challenge. There are times that bodybuilders want to be looked at and admired (i.e. onstage or when practicing posing), but not as they’re working out. Sure, keep an eye on someone if you are spotting them or they asked you to check out their form on a particular exercise. But don’t let your staring be misinterpreted as a sign of aggression, or even sexual interest. Given the emphasis on the male body’s masculine beauty in bodybuilding it’s not surprising that homosexuality is often associated with the sport. The last thing you want is some super-aggressive, straight 250-pound bodybuilder to start thinking you’re “checking him
out.” And guys, contrary to popular belief, women go to the gym to work out – not to be ogled or drooled over. Many could probably kick your ass at the squat rack, so show some respect and discretion.

Photo of Larry Vinette by Paul Buceta
ASKING FOR AND GIVING ADVICE
Offeringandasking for advice canbeadouble-edgedsword.Someover-enthusiasticyoungbodybuildersmemorizewhattheyreadinthemagazinesandthenstrutaroundthegymactingasifthey’reCharlesPoliquinorScottAble.Thosewhohavethistraitoftenhavealackofself-confidence.Theyareinsecureandover-eager tobecomeaccepted.Ifapersonrisksseriousinjurybywhatheisdoing, then go ahead andsaysomething,butdon’tbecomethe gymknow-it-all,ortheothertrainerswillstartrunningintheoppositedirectioneverytimeyoucomearound.
You must also be wary about asking for advice. Most veteran bodybuilders are flattered and happy to help when some new trainer asks them for advice. Everyone likes to be recognized for having expertise, and bodybuilders are no different. But don’t become a patronizing nuisance. Ask for advice on training or nutrition maybe once every week or two, not every five minutes. There is a fine line between flattering someone’s ego and getting on
their nerves.
THE SEEDIER SIDE
Thelocalgymisnormallyaverysafeandfriendlyplacetohangout.Youareallpursuingahealthyinterest.Youandyourgymbuddieshaveworkissues,familyissuesandotherthings goingoninyourlives,andyourworkouts are often asourceofstressrelief.There’snothinglikea great workout after a harddayatschoolortheoffice. Genuine friendships are forged atthe gymandbodybuilderswillgotogreatlengths tohelpandsupportoneanother.Becausethereisnomoneyortoptitletofightover,thelocalgymnormallyhasa veryrelaxedandencouraging atmosphere.
TheL.A.sceneisentirelydifferent.SouthernCalifornia–particularlySantaMonica–isa “mecca”forthesportofbodybuilding.Everyyearthousandsofeageryoungironpumpers fromaroundtheworldmakethepilgrimagetoGold’sorWorldGymsinSantaMonicahopingtobediscoveredasthenextArnoldorJayCutler.
Hundredsofbodybuildinghopefuls,alltryingtoearntheirprocardandthenwinthetoptitles.Afterthetitleshopefullycometheendorsementdeals,movierolesandultimatelyfameandfortune.Whenthestakesarethathighsomepeoplewillhavenoreservationsofwalkingoverwhoevergetsintheirway.It’sadog-eat-dogatmosphereandgreenhorns(i.e.you!)arenothingmorethansomethingtobetakenadvantageof,exploitedandused.


Photo of Chris Jalali and Samir Bannout by Alex Ardenti
Of the millions of amateur bodybuilders only a few hundred ever make it to the pro ranks. And of these probably fewer than a dozen earn six-figure salaries. It makes far more sense to invest your few dollars in furthering your education than to buy a plane ticket to L.A. A bodybuilder needs something to fall back on in the most likely event that he never reaches the pro ranks. Besides, most pros do not make a great income. In fact, the income many pros make does nothing more than pay their supplement bill. Those without a decent education can look forward to traditional bodybuilding jobs such as bouncing, security and construction.
Bouncing and security will hardly support you, and though construction pays well when the economy is good, when the real estate market dries up you may be out of a job. Besides, construction work often means long tiring hours that might derail your bodybuilding efforts.
No doubt you’ve heard tales of young girls falling into the trap of prostitution after failing
to make it as a star in Hollywood. Well I hate to break it to you but the same thing happens to guys – especially well-built guys trying to make it to the bodybuilding pro ranks. When the money runs low, many turn to hustling to pay the rent and put protein on the table. Their clients are often older men who prefer young male bodybuilders to women. As you might expect, the young male becomes confused, degraded and loses all self-respect, whether he is gay or straight.
THE DRUG SCENE
LaterinthebookI’llbelookingattheissueofperformance-enhancingdrugsinmoredetail. FornowI’lllimitthediscussiontothesocialsideofthings.Ifyouhaven’talready,itwon’tbelong beforeyou encounter thebodybuilding drugscene.It’s a factthata numberofamateurandvirtuallyallprobodybuildersuseanabolicsteroidsandotherperformance-enhancingdrugs.Afewhavedonejailtimefortraffickinginsuchdrugs.Whilemostkeeptheirdrugusetothemselves,afewwillbequiteopenaboutit.Oftentheguyswhoaremostopenaboutitarethe onessellingthestuff.
If you become curious about steroids then I suggest doing your research on the Internet and from magazines or books – not the gym. With anabolic steroids classified as illegal drugs, law enforcement types routinely mount undercover operations in gyms. How do you know that the person you are asking the question about Winstrol prices is not an ambitious cop who’s part of a sting operation? You could easily get dragged into something much bigger. You could lose your job, relationship and reputation, all because you wanted to know how much a bottle of Dianabol would cost.
You also have to be careful about the steroid dealers themselves. Dealers get very nervous when strangers start asking them about their “products.” Their first reaction is that you’re an undercover narc who’s trying to take them down. Why risk the black glove treatment in the parking lot when a few minutes on the Internet could get you the same information?
“ThesedrugsareillegalinNorthAmerica.Anytimeyoubuythemeitherthroughthemailorviaalocaldealer,youneverknowwhenaDEAagentmightbearoundthecornerreadytoslapthe cuffsonyou.”
– Ron Harris, regularMuscleMag Internationalcontributor, offering some words of wisdom to those who contemplate using anabolic steroids.
Besides cops and dealers, you have the owner to worry about. Even owners of the most hardcore gyms don’t like open talk about steroids in their gyms. It’s bad for business and they’ll probably revoke your membership.
Ifbychanceyoudogetapproachedbyadealer,justpolitelysayyou’renotinterestedandwalkaway. Idoubtthatthey’llpersistasthelast thingtheywantistodrawattention to themselves.Ifsteroidsare legalinyourcountryyoucan probablygeta prescription from adoctorandbuythemmuchcheaperatapharmacy(moreonthis later).Ifthey’reillegal,astheyareintheU.S.,thenobeythelawandavoidthemliketheplague.

Photo by Alex Ardenti

CHAPTER 97
The Key to Anabolic Growth
“By cycling your training you alter the stress loads on your body, preventing the exhaustion of the body’s stress-activated chemicals.”
–GregZulak,regularMuscleMagInternationalcontributor,offeringadviceonhowtominimizecatabolicreactionsinthehumanbody.
Manynovicebodybuildersviewbuildingmuscleassomemysterousadventure
thatcanbeachieved onlybyfollowingtheadviceofprobodybuilders.Theythink thereisa dirtylittlesecretthat, oncediscovered,willleadthemtotheHolyGrailoffreakymuscularityandmaximummusclesize;thatthereisonebesttrainingroutineordietthatwillstimulatetheir anabolic growthpotential andturn their average-lookingbodiesintopillarsofmuscleandpower. Ihatetobreakittoyouifyoufallvictimtosuchbeliefs,butthereisnomagic pilltopackpoundsofstriatedmusclemassonyourframe,andnosecretpotiontopushyouintotheheavyweightclass.Trustme, iftherewas,everybodywould alreadybe usingitandgyms wouldbefilledwith250-pounders reppingwith500poundsonthe benchpress.
The real key to gaining maximum muscle size is to create what’s called an anabolic environment in your body. Without the internal environment necessary to stimulate growth, it doesn’t matter what crazy training routine you follow, the music you listen to or the time of day you train.
ANABOLIC VS. CATABOLIC
Biochemists canbeafunnylot.Theylove inventingnewvocabulary– especially wordsthathavelittleuseinotherareas.Let’staketheword“metabolism”forexample.Insteadofjustsayingallthechemical reactionsthattake placeinyour body,they hadtocointheword “metabolic.”Andguesswhat–itdoesn’tendthere.Nope,metabolicitselfcanbesubdividedinto twomorewords:anabolicandcatabolic. Nowyou’veprobably heardofanabolic before,sinceitappliesto“anabolicsteroids.”Theword itself means chemical reactions where small molecules are combinedtocreate larger molecules.Thebestexampleofthisoccurswhenaminoacids are combinedtoformpolypeptidechains,whichinturn are combinedtoform proteinstrandsandultimatelymuscletissue.Thename“anabolicsteroid”meansexactlythat– a steroidmoleculethatstimulates anabolic reactionsinthebody.
Some compounds do just the opposite. They break down large molecules into smaller
molecules. Such compounds are called catabolic steroids, and the best example is the hormone cortisol. During times of stress, the body releases large amounts of cortisol. On one hand cortisol will help you survive the stressful event, but on the other hand it causes the body to break muscle tissue down as an energy source. Not exactly what a hard-training bodybuilder wants.
“Cortisol’smajorcataboliceffectinvolvesfacilitatingtheconversionofproteininmusclesandconnectivetissueintoglucoseandglycogen.Knownasgluconeogenesis,this processinvolvesbothcatabolizingproteinalreadyformedanddiscouragingthesynthesisofnewprotein. Bottomline:Yourgrowthpotentialissomewhereboundandgagged inthetwilightzone.”
– Dr. George Redmon,MuscleMag Internationalcontributor
ANABOLIC REACTIONS – A BODYBUILDER’S BEST FRIEND
It doesn’t take a genius to figure out that bodybuilders should be striving to create anabolic reactions in their bodies. The last thing you want is to be in a catabolic state. Unless your body is continously in a state of anabolism, you’re virtually wasting your time in the gym. Muscle growth won’t be taking place. In fact you could be experiencing just the opposite – suffering catabolism and losing muscle tissue. What’s the use of busting your ass in the gym for hours every day only to be losing muscle and not gaining it?
PREVENTION IS THE KEY
Hopefully you’re just a little bit concerned about whether your environment is catabolic. There’s an old saying in the medical field that it’s easier to prevent diseases than treat them. The same applies to reducing catabolic situations. Prevention is by far the best cure, and as a bodybuilder you can’t leave anything to chance that might stop you from making gains, or even take away the gains you’ve already made.
The human body is either in an anabolic state, a catabolic state or a neutral state somewhere between the two extremes. As we saw earlier, an anabolic state is the ideal condition for your body, because this is where you’ll make your best gains in muscle size and strength. The end result of anabolism is the synthesis of new cellular material, especially muscle proteins, cells, membranes and tissues. In short, we’re talking about maximum muscle size.
Catabolism,meanwhile,istheprocesswherebylarge,complexmoleculesarebrokendown intosimplerones,especiallyforenergyproduction.It’sveryeasyforabodybuildertoslipinto a catabolicstate.Ironically,theall-out high-intensity trainingweoftensubjectourselves toistreated as a formofstressbythebody,andoneofitsresponsesistoreleasethehormone cortisol.Cortisolisoftencalledastresshormonebecausethebodymanufacturesandreleasesit inhighconcentrationsduringsuchstressfulsituationsasdisease,injury,andyes,even intenseexercise.Thereasoncortisolissodetrimentalto bodybuildingisthatitincreasesthemobilizationofaminoacids from musclesandincreases protein breakdown.Asmoreandmoreproteinisbrokendown,youstartlosing valuable muscletissue.
If you’re wondering how such things evolved, just blame your ancestors. Unlike most of us, who live relatively safe lives, our ancestors never had it easy. Whether going weeks
without solid food or being chased by a sabre-tooth cat or cave bear, things were often stressful for our cave-dwelling ancestors. To increase their chances of survival, their bodies evolved and passed to us a number of preventative mechanisms – one of which is stress hormones. And while we rarely have to worry about being some animal’s lunch these days, we still have these survival mechanisms that will fight us as we try to put on muscle mass.
So what canyoudotomaximizeanabolic reactionsandminimizecatabolicreactions?How canyoumakesurethatyour bodyisalwaysprimedandreadytobuildnewmuscletissue?
What can you do to keep those dreaded catabolic reactions at bay? The fact is, you can do quite a lot. Let’s take a look.
TRAINING
EventhoughIjustsaidthat intensetraining wouldcausethebodytoreleasecortisolandotherstresshormones,weight training also stimulatesthebodytoreleasesuchanabolic hormones astestosteroneandhuman growth hormone(HGH).Testosterone,as most readers areaware,istheprimarymalesexhormone.Humangrowthhormoneisalsohighlyanabolicandcanmakehugedifferencesinstrengthandsize.Thesehormones aresoeffective at building musclethatduringpubertya four-footboycanaddtwo feettohisheightandgain50poundsormore.NowI’mnotgoingtoproclaimthateverytimeyoutrainyou’llgaintheequivalentofgoingthroughpuberty.Butintensetrainingdoescausethebodytoincreasetheproductionandreleaseofthesetwohormones. Thekeyisthe typeoftraining.Itseemsthatshort(45-to60-minute)sessionsofhigh-intensity trainingwillcausethemaximumamountoftestosteroneandHGHrelease,whileatthesametimeproducetheleast amountofcortisolproduction.Inotherwords,shorttomedium-lengthtrainingsessionskeeptheanabolic/catabolicratioheavily weightedtowardtheanabolicsideoftheequation.Conversely,trainingsessionsoftwohours ormoreseemtohavelittleimpactontestosteroneandHGHproductionbutmaximizecortisolproduction.Thisistheworstsituationfordevelopingfreakymuscularityandmaximummuscle size.

Train intensely for short periods of time to optimize your balance of natural testosterone and growth hormone.
Photo of Joel Stubbs by Robert Reiff

REST
With all the information floating around, it’s amazing that some bodybuilders still think muscle growth takes place while training. Afraid not. You stimulate the muscle in the gym but actual recovery and growth take place while you rest. So if you want to maximize your muscle and strength gains you must get adequate rest. If you’re the late-night party type, routinely strolling in at 4 or 5 a.m., then you’re not going to achieve the success you want. Sleep is the most anabolic time for the human body. In fact, both testosterone and GH levels reach their peak during sleep. Almost all growth and repair take place during sleep. By interfering with sleep you’re decreasing the body’s ability to maximize its anabolic state. The end result is less muscle growth.
NUTRITION
The greatest bodybuilding routine in the world is virtually useless if you don’t consume the right nutrients in the right amounts.
Intensive exercise is clearly a vital part of the whole muscle-building process, but achieving optimum muscle mass depends on consuming the raw building materials the body converts into muscle. Proper nutrition depends on numerous factors and while there are others, the following are the most important:
Protein
When it comes to priming the anabolic environment and building freaky muscularity and maximum muscle size, nothing plays as important a role as protein. You can think of protein creating muscle as bricks creating a wall. Protein supplies all the amino acids the body uses to repair and build muscle tissue following an intensive training session.
If you fail to consume enough protein you risk letting the body slip into a state of negative nitrogen balance. Biochemists predict protein synthesis and muscle growth by measuring the amount of nitrogen present. Nitrogen is one of the key ingredients in amino acid synthesis, and the more of it present the greater the rate of synthesis. When levels are high it’s called positive nitrogen balance and when levels are low the term is negative nitrogen balance.
Positive nitrogen balance, anabolism and muscle growth are all interlinked. If developing maximum muscle size is your goal then you should try to eat 1 to 1.5 grams of protein per pound of body weight each day from such high-protein food sources as beef, fish, poultry, eggs and low-fat dairy products. Try to spread the protein over at least five or six meals to derive the optimum benefits.
Carbohydrates
Thinkofyour bodyas a high-performance racing car.Itneedsenergy to operate.Inthecaseofyourbodytheenergycomesintheformofcarbohydrates(carbs).Carbohydratescomeintwoforms:simpleandcomplex.Simplecarbs(sugar,whitebread,fruitjuice,somefruits,etc.)shouldbelimited,asthey tendtogetstoredas fatifnotburnedright away.Complexcarbs (whole wheatpastas,many fruits, whole wheatbreads,rice) are released muchmoreslowlyovertimeandlesslikelytobestoredasfat.Inordertomaintainpeakenergylevelsduringyourworkoutscarbohydratesshouldmakeupat least50percentofyourtotalcaloriesthroughoutmostoftheyear.Inthepre-contestdietyou’llhavetocutthatproportiondown.
Besidesenergy,carbs are also vitaltothemuscle-buildingprocess.Carbohydratesstimulatethereleaseofinsulin, which forcesmore aminoacids into musclecellstobeginthe processofgrowthandrepair.However,ifyourcarblevels aresolowthatyourbodydoesnot haveenoughtofuelitsdailyactivities,thenyourbodywillstartcannibalizingitsownmuscletoconvertintoglycogeninordertomeetitsenergyrequirements.Insimpleterms,failuretoeatenoughquality carbs canput thebodyinto a catabolicstate.
INCREASE YOUR CALORIES
Unless you’re carrying excess weight or gain fat very easily you need a positive caloric balance if you want to build new muscle tissue. Try to ensure that your daily caloric intake is about 10 percent higher than your daily energy expenditure for maintenance.


EatFat
Photo of Lind Walter by Irvin Gelb
Oneofthebiggestchangesinnutritioncirclesoverthepast10to20yearsistheviewpoint regardingfats.Therewasatimewhenallfatswerelumpedtogetherandconsideredevil,butnolonger. It’snowknownthatfats are definitely eithergoodor badforyou.Fats canbe subdividedinto twotypes:saturated andunsaturated.Saturatedfats,includingtheevil transfats,arekillers.Theytendtobesolid atroomtemperature.Thesefatsdeservetheirbadreputation.Overtimetheybuildup onarterial walls,causingheartdiseaseandstroke.For optimumhealthyourgoalistotryandeliminateallsaturatedandtransfatfromyourdiet.
Unsaturatedfat,includingEFAs,monounsaturatedandpolyunsaturated,areconsidered
“good” fats and are vital to life. They tend to be liquid at room temperature. These fats do everything from lubricating the joints to protecting cellular walls to promoting protein synthesis by increasing the production of hormones, including testosterone. It’s this last point that has led some nutritionists and bodybuilding experts to label unsaturated fats “anabolic” compounds. The best sources of unsaturated fats are fish and vegetable oils.
WATER WORKS
The human body is approximately 70 percent water by volume. While our ancestors left the seas hundreds of millions of years ago, we are still dependent on this simple but vital life- giving liquid. Failure to drink adequate quantities of water will lead to dehydration and will adversely affect your muscle mass. Even though there are many myths about water and nutrition floating around, one common saying that you’ve no doubt heard is true – you should drink at least eight glasses of water per day. And this is not counting the extra water you should be drinking on workout days. Water is cheap or free, depending on the source, and vital for life. Since all the chemical reactions in the human body are directly or indirectly dependent on water you should make consumption a priority.
SUPPLEMENTATION
Like fats, the role of supplementation in maximizing bodybuilding success has evolved over the decades. From simple protein powders and multivitamins to creatine, CLA and glutamine, the area of supplementation has been radically transformed. While some mainstream nutritionists may question the value of supplementation, it’s pretty much accepted by most bodybuilding experts (and bodybuilders themselves) that supplementing makes a huge difference when it comes to building maximum-sized muscles.
Supplements can be divided into two categories: nutrients and performance enhancers. As the name suggests, nutrient supplements are just extra amounts of common nutrients such as protein, vitamins and minerals, and EFAs. While it is possible to receive adequate amounts through the diet, they will make a big difference if levels are low to begin with, and taking a little extra ensures you will always have enough. It only makes sense to supplement with protein or EFAs to ensure the raw materials are available for synthesizing new muscle tissue.
Although the quality of nutrient supplements has improved over the years, it’s within the area of performance enhancement that the biggest advances have been made. Such state-of- the-art supplements as creatine, glutamine and nitric oxide are being used by millions of bodybuilders to bring their muscularity to new levels.
What separates these supplements from the nutrients is their ability to boost strength and size gains beyond what normal nutrition can provide. Creatine has a proven track record in helping bodybuilders build bigger muscles. Likewise, glutamine can help combat the stress of high-intensity workouts and keep the body in that all-important anabolic state of positive nitrogen balance. Nitric oxide has the ability to increase the transport of other nutrients into and from cells, as well as reduce joint and soft-tissue inflammation.

CHAPTER 98
The Medicated Edge
“I am no longer amazed at the size of the athletes of today. I am no longer stunned by their contest weight of 290 pounds at 1.5 percent body fat. I am amazed, rather, by the amount of chemicals they are putting into their bodies.”
–SeanMcDaniel,MuscleMagInternationalguestwriter,commentingonthestateofmodernathletics.
IfthereisonetopicMuscleMagInternationalhasnevershiedawayfromoverthe
years it’s the issue of drug use in sports – particularly bodybuilding. While most rival magazines either ignore the issue or worse, distort the facts,MuscleMagdoes its utmost to present readers with a balanced approach to this very complex issue. Until Canadian sprinter Ben Johnson tested positive for anabolic steroids at the 1988 Summer Olympics, the vast majority of the general public had never heard of anabolic steroids much less growth hormone, beta agonists or Synthol. Despite steroids becoming front page news all over the world, it came as a shock to many that steroids had been used in sports since the 1950s, and that drug use in sports can be traced all the way back to the ancient Greeks.
While it is true that, as with all drugs, there are risks associated with using steroids, and some of those risks might be severe, it’s also true that the majority of athletes who use steroids do not experience the horrendous side effects often reported in the media. Be that as it may, the following chapters are not meant to be “how to” guides on drug use. Since its founding in 1974,MuscleMag Internationalhas emphasized that bodybuilding is about improving one’s overall health, not just about building bigger muscles.
Performance-enhancing drugs do carry side effects, and in some individuals the consequences can be deadly. You pays yer money you takes yer chances. So let me stress that I’m in no way condoning drug use for bodybuilding purposes. Having said that I also realize some of you will use drugs anyhow. For this reason I think it makes more sense to give you the honest facts rather than preach horror stories. And who knows, if after reading these chapters you decide not to use steroids or other performance-enhancing drugs, then all the better for you.

CHAPTER 99
Anabolic Steroids
“Many of the old-time bodybuilders look remarkably good for their ages. I don’t think we’ll be saying the same about some of the walking science projects competing today when they get to be around 50 years old.”
– NelsonMontana,regularMuscleMagInternationalcontributor,comparingthebodybuildingsuperstarsofdecadesagowithmanyoftoday’sbodybuilderswhoareheavyusersofperformance-enhancingdrugs.
Despitetheincreasedpopularityofsomeofthenewerdrugs,steroidsarestillbyfarthe most popular performance-enhancing drugs in bodybuilding. They go by many different names, including anabolic steroids, steroids, anabolics, juice, gear and roids. But no matter what you call them, these powerful muscle-building drugs are now ingrained in the consciousness of bodybuilders and athletes everywhere. It’s safe to say that these drugs are rampant at all levels of sport, from low-level amateur to upper-echelon professional.
Anabolic-androgenic steroids are a class of testosterone-mimicking drugs that were first
developed in the 1950s to stimulate muscle growth and treat males with endocrine problems. As news of the drug’s muscle-promoting properties became known, it wasn’t long before weightlifters, bodybuilders and athletes in other sports requiring strength and power started taking them.
Medically, these anabolic drugs are used for treating such conditions as delayed puberty, some forms of impotence, combating such wasting diseases as AIDS and cancer, anemia and osteoporosis. Despite their legitimate medical uses, the biggest market for most of these drugs is in sports, and the sport most closely associated with these drugs is bodybuilding. Virtually all professional and top amateur competitive bodybuilders use steroids. And for every pro or national competitor who uses them, there are probably a thousand recreational bodybuilders using them who will never even compete. But it’s not just bodybuilders who use these muscle- building agents. Many of the world’s top track and field athletes also use them. And such sports as football, rugby and powerlifting see rampant usage. Steroids have even made their way to Hollywood, and many of today’s biggest stars have used steroids to quickly get in shape for movies that required the removal of their shirts.

Distended bellies are now a common sight on bodybuilding stages.
Photo by Irvin Gelb
“Unlessyoueithermakeyourlivingfromcompetitivebodybuildingorhaveseriouspotentialtodoso,Ithinkyouwouldbeafooltogoonthegear.Steroidsareillegalandthey can causemanydifferenthealthproblems.”
    • LeePriest,popularbodybuildingpro,respondingtoabeginner’squestionaboutusinganabolicsteroids.
HOW THEY ARE USED
Anabolicsteroidscanbetakenina numberofdifferentways.Thetwo mostcommonareorally(swallowingapill)andinjection(usingahypodermicneedletoinjectthesteroidintothemuscle).Oralsareeasiesttouse,butbecauseoftheir chemical modificationsthey producemoreside effects.Injectables requiretheuseofa needleandalltherisksthataccompany breakingthebody’souterprotectivebarrier. But thisversioniseasieronthesystem,withfewerside effects.A third methodofdelivery involves apatchcontainingcreamsorgelsthat getabsorbed through theskin directly intothebody.

Cycles and Stacks
Most bodybuilders don’t just randomly pop pills and stick needles into their asses (at least the smarter ones); they combine the drugs into stacks and cycles. A cycle is a period of drug use followed by a period of nonuse. The most popular cycle would be eight to twelve weeks on and two to three weeks off.

Probably the most popular variation of this cycle is called the pyramid cycle. In this case the dosages start out low, gradually increase in potency, peak for a few weeks, and then start to gradually decrease. A drug-free period follows after this cycle before the user may start again. It’s thought that by arranging the dosages in this way, the body has time to adjust and avoid the side effects that sometimes occur. This type of cycle also gives bodybuilders and other athletes a better chance of passing drug tests.
Although the risks are greater the more they take, bodybuilders rarely take just one steroid
in a cycle. Instead they take two or more drugs at the same time in what’s called a stack. Bodybuilders stack steroids because they find that drugs sometimes magnify each other’s effects by a process known as synergism.
SIDE EFFECTS
While the side effects attributed to steroids may have been exaggerated by the media, these drugs do present a risk. Most of the negative effects such as acne, oily skin and increased blood pressure are transitory and will disappear after the drugs are stopped. In women the effects of a deepened voice and masculinized genitalia may be permanent.
In males many steroids cause a suppression of the body’s natural testosterone levels. The reason is associated with a mechanism called biofeedback. Essentially, the body continuously monitors its own hormone levels. When levels reach a certain peak, the body shuts down production. Conversely, when levels drop too low, the body increases production. Since the body treats anabolic steroids as natural testosterone (this is after all what steroids are – synthetic derivatives of the male hormone) it shuts down its own natural production. The problem for users is that it may take the body weeks if not months to get testosterone levels back to normal after steroid use is stopped. In some cases it could be a year or more. During this time some, if not all, of the strength and size gains made while on the cycle may be lost.
This is why most bodybuilders take another drug called hCG (human Chorionic Gonadotropin) after their steroid cycles. This drug stimulates the testes to begin testosterone production again, allowing levels to quickly get back to normal.

Roid Rage
So far the jury is out on whether or not roid rage exists. There is no conclusive proof to support its existence, but many in the medical community insist it is indeed real. Roid rage is probably not, however, responsible for every incident it’s blamed for. It seems every act of violence perpetrated by someone suspected of using steroids gets blamed on the steroids. For example, in June of 2007 wrestling superstar Chris Benoit was found dead of an apparent suicide after murdering his wife and young son. Despite the lack of evidence, the media is calling it a case of roid rage. Did steroids have something to do with this tragedy? We’ll likely never know. However, doctors do believe that if a person already has a psychological disorder then steroids can intensify the problem.
Some steroid users do become more aggressive while on the juice, and those who are already idiots may become more idiotic than usual. Luckily most users channel their aggression toward the weights or out on the football field and not at their neighbors, friends or family members.
I should point out that the risk of side effects, including aggression, is related to the nature of drug usage. Users who take multiple drugs in high dosages for extended periods of time are at greater risk of developing health problems than someone who does a one-drug, six-week cycle. It’s also known that users of oral steroids are at much greater risk for developing side effects than those who use injectable steroids. The problem with many oral steroids is that they have been chemically modified to survive the harsh environment of the digestive system. This chemical modification (called 17-alklylization, because the changes are made at the 17th carbon position on the steroid molecule) places much more stress on the liver – the body’s primary detoxifying organ.

Gynecomastia
“Gynecomastia (or gyno) is a common problem in the bodybuilding world among bothpros and amateurs. If you are using any compounds that elevate your testosterone, you are not only a candidate for gyno, you are also a potential candidate for breast cancer. Yes, breast cancer! Breast cancer is no different for men than women when the environment is the same. Men have the same breast tissue and potential for breast growth as women.”
    • MarkFoster,MuscleMagInternationalcontributor,addingyetanotherreasonindividualsshouldthink twiceaboutusinganabolicsteroids.
One of the most unsightly scenes in bodybuilding is called gynecomastia, also known as gyno or “bitch tits.” As unflattering as the term is, this is essentially what the condition looks
like – the teats on a female dog!
Gyno occurs when an enzyme in the male body, called aromatase, breaks testosterone down into the female hormone estrogen. The estrogen then stimulates estrogen receptors throughout the male’s body, including in the nipple region. Since this same enzyme can also break many anabolic steroids down into the female hormone, the risk of developing gyno is always present with heavy steroid stacks.
This condition is usually first spotted by the appearance of a slight swelling or a small lump under the nipples. If not treated it can grow into a very unsightly mass of tissue, often irreversible without surgery. If you take a close look at many of today’s top pro bodybuilders you’ll see numerous cases of gynecomastia – or the scars from the removal of breast tissue.
It’s for this reason that, besides the assortment of drugs that many pro bodybuilders use (i.e. anabolic steroids, insulin, growth hormone and thyroid drugs), many add the drug Nolvadex to their steroid stacks. Nolvadex is an estrogen blocker and helps reduce the risk of developing gyno during a cycle.
For those bodybuilders who develop the condition, things can get complicated. In some cases the condition will disappear after the steroids are stopped. Others find that post-steroid therapy with Nolvadex and other estrogen blockers will reverse the problem. In some cases, however, the only option is surgery. Besides the obvious cosmetic reasons for the surgery (most males like to fondle breasts, but not their own!) untreated gyno can turn cancerous.

The fatty tissue that was surgically removed from a man with gynecomastia.
THE LONG ARM OF THE LAW
Ask the average citizen what anabolic steroids are and they’ll say they are vile and deadly drugs used only by the depraved of society. The use of these drugs by adults for muscle building and fat loss is routinely labeled “drug abuse” and, not surprisingly thanks to the influence of the mainstream media, the average American puts steroid users into the same degenerate group as heroin or cocaine users.
Until the late 1980s, obtaining these drugs for muscle building and fat loss was relatively cheap, easy and safe. Doctors regularly prescribed them to athletes. If you didn’t want to go to your doctor, you could easily find some at the local gym and purchase a six-to eight-week supply for less than $100. But with Ben Johnson’s much-publicized positive drug test at the 1988 Olympics combined with the reclassifying of anabolic steroids as controlled substances
in 1990, it’s not surprising that they became part of the drug war in 1990.
“Buyingdrugsontheblackmarketisasketchyventure.Youneverknowforcertainifwhatyou’regettingisreal.Evenif itdoeshaveactiveingredients,youcan’tbesurethecompoundisindeedsterile.”
    • Ron Harris, regularMuscleMagInternationalcontributor
Anabolic Steroid Control Act of 1990
The Anabolic Steroid Control Act of 1990 added anabolic steroids to the federal list of controlled substances, thereby making the possession of steroids for non-medical purposes a criminal offense. The Act essentially put steroids in the same legal class as such drugs as heroin, cocaine and barbiturates. Individuals caught illegally possessing anabolic drugs – even purely for personal use – face immediate arrest and prosecution. Also, under this Act it is unlawful for any person knowingly or intentionally to possess these drugs for fat loss or muscle building unless they were obtained directly by a prescription from a medical doctor.
Other subsections of the act include:

A first-offense simple possession conviction is punishable by a term of imprisonment of up to one year and/or a minimum fine of $1,000.
Simple possession by a person with a previous conviction for certain offenses, including any drug or narcotic crimes, must get imprisonment of at least 15 days and up to two years, and a minimum fine of $2,500.
Individuals with two or more such previous convictions face imprisonment of no less than 90 days but no more than three years, and a minimum fine of $5,000.
Distributing, or possession with intent to distribute, is a federal felony.
An individual who distributes or dispenses anabolic steroids or possesses with intent to distribute or dispense, is punishable by up to five years in prison (with at least two additional years of supervised release) and/or a $250,000 fine ($1,000,000 if the defendant is other than an individual). Penalties are higher for repeat offenders.

Photo by Jim Amentler
CHAPTER 100
Insulin
“Yes, they are bigger, but at what cost? They have lost their aesthetics along the way. I think the early ’90s was when the guys looked their best. Not long after that they started using insulin and the guts came along. Not everyone has suffered from this condition, but most have to some degree.”
–KingKamali,regularMuscleMagInternationalcolumnist,voicinghis concernsoverthestateofmodern bodybuilding.
Insulinisaperfectexampleofjusthowextremesomebodybuildersarewillingtogoto
gain a competitive edge. Not happy with “just” using steroids, some careless bodybuilders have begun risking their lives with this potentially dangerous drug. In the minds of many bodybuilders, insulin is almost the perfect drug. It’s cheap, difficult to detect and actually enhances performance. Notice I said “almost,” as this “perfect drug” has another side to it – it can be lethal.
Insulin is a natural peptide (protein) hormone secreted by the pancreas. Its primary role is in controlling the levels of glucose in the blood. Diabetics need to inject it to prevent a rise in blood glucose, as their pancreas produces either insufficient or no insulin. The dangerous fact about the hormone is that if too much is injected it can drive blood sugar levels too low, putting the individual into a diabetic coma or even leading to death. In fact, insulin injection has been the suspected method of death in many murders.
So you may be wondering just why anyone in his right mind would use insulin for athletic purposes. Insulin use is thought to have first started with endurance athletes, who used the drug to force more glucose into muscle cells for storage as glycogen. Later, bodybuilders discovered that the hormone could also be used for muscle building by speeding up protein synthesis and increasing the delivery of amino acids to muscles.
A MEMBER OF THE BIG THREE!
Insulin probably became partofbodybuildingsubculture aroundthesametimeas growth hormone –theearly1990s. Upuntilthelate1980sdrug stacksandcyclesprimarilyconsistedofsteroidsandmaybeananti-estrogen.Butassoonaswordstartedcirculatingthatafewprobodybuilderswereexperimentingwithinsulin,gymratseverywherejumpedonthebandwagon and started usingthedrugfor musclebuilding.
Together with anabolic steroids and growth hormone, insulin is one of the big three drugs in bodybuilding. These three drugs together are believed to produce a synergistic effect. This means each drug magnifies the others’ effects. Whereas 240 solid pounds was considered huge back in the 1970s and 1980s, the new stacks pushed the average weight of the pros to 260 pounds, and it’s not unusual now to see bodybuilders weighing 280, 290 or even more in contest shape.
Forthosereaderscontemplatingusinginsulin,Istronglyurgeyoutoreconsider.Unlikesteroidsandgrowthhormone,whichmaycausesideeffectsdowntheroad,thisisonedrugthatcouldliterallykillyouwithinminutes.Theproblemisthatwhileyoumaybetakingittospeedupaminoacidtransport andmuscle-tissuesynthesis,thehormonewillalsostartloweringbloodsugarlevels.Youcould very quicklyend upina coma. A numberofbodybuildershavediedfrominsulin-inducedcomas.Youhavetoaskyourselfifafewextrainchesonyourarmsorchestareworthdyingfor.Iseriouslydoubtit.

Photo by Robert Kennedy

CHAPTER 101
Human Growth Hormone
“Healthy aging is accompanied by a progressive reduction in production of anabolic hormones like testosterone and growth hormone.”
–Dr.NickEvans,bodybuildingexpertandmedicaladvicecolumnistforMuscleMagInternational
Likeinsulin,humangrowthhormone(HGH)isapolypeptidehormonethathasmadeinroads from the legitimate medical field into bodybuilding and other sports. It is secreted by the anterior pituitary gland and has numerous functions, including regulating tissue growth, controlling energy levels, speeding fat loss and increasing muscle growth. Growth hormone is often called the “master hormone,” because it is released by the anterior pituitary gland (often called the “master gland”). While HGH is not necessary or critical to one’s survival, it plays a vital role in human development.
During childhood a shortage of HGH leads to the condition of dwarfism, in which
individualsgrowtoonlyaboutthreefeetinheight.Conversely,anoverabundanceofHGHcan leadtogigantismandheightsofovereightfeetarepossible(thetallestbeingRobertWadlow, whostood8‘11”).
Bodybuildershavelongdabbledinhumangrowthhormoneuse,butuntilthemid1990sitwaslimitedtotheverywealthybecauseofitscost.Itwasalsooneoftheriskierdrugstousebecauseitwasallderived fromcadavers(that’sdeadpeople),andsometimescontainedanastylittlevirusthatcausesanextremelyrarebutinvariablyfatalinfectioncalledCreutzfeldt- Jakobdisease(akamadcowdisease).ItwaswhensyntheticversionscameonstreamandthepricedroppedthatHGHusebecamerampantattheprolevelformaximizingmusclesize.

ByitselfHGHdoesn’tseemtoaccomplish much,butwhenstackedwithsteroidsandinsulintheresults arenothingshortofspectacular.Youcan almost pinpointtheexactweek abodybuilderstartedtakingHGH,ashe’llgain20,30ormorepoundsinafewmonthsandshowuponstageweighing260to270,comparedtohisnormal220to230fromjustsixmonthsbefore.Andkeepin mindthisis inindividuals whohadn’tgained anounceof newmuscletissueinyears.Becauseofthiseffectmany expertsrefertoHGHasaplateaubuster.
Despitethenewmanufacturingtechniques,human growth hormoneisstill probablythemostexpensiveofbodybuildingdrugs,andmanyprosarerumoredtospend$5,000to$10,000percontestongrowth hormone formaximizingmusclesize.


Sure HGH helps your muscles grow larger than they would otherwise be. But it helps internal organs grow larger than they would otherwise be, too.
CHAPTER 102
Synthol
“Syntholhasnoplaceinthesportatall.It’s not realmuscle.It’smorelikeanimplant.SyntholandtheGHbelliesaretwouglytrendsthatdonothingbutdetract fromphysiques.”
–LeeLabrada,popularformerIFBBproandownerofLabradanutrition,astoldtoRonHarris.
ThegenesisofSyntholwasanItaliansteroidcalledEsiclenethatwasquitepopularin the 1980s. For those unfamiliar with Esiclene, it was not used for lasting mass gains, but instead immediately before a contest as a quick fix for visually weak bodyparts.
Acting primarily as a muscle inflammatory agent, this steroid was injected directly into the
calves,armsor shouldersfor a bitofextrasizeandfullnessinwhicheverofthesesmallermusclegroupswere lagging.Theeffect was fleeting,but thedrugserveditspurpose.Intheearly ’90s, aGermannamedChrisClarkbegantotoywiththeideaofan injectablesubstancethatwould yieldmorepermanent gainsinsize.He cameupwitha formulationinitiallynamedSynthol,whichhelaterlearnedwasalreadyaregisteredandtrademarkedpharmaceuticalname.Clarkquickly renamed hisproductPump’NPose, but thefirst namestuck.Now,thewordSyntholisas muchapartofthehardcorebodybuildingvocabularyas DianabolorDeca.Clarkhitupona goldmine,as there werethousandsofsteroid-using bodybuilderswho weredissatisfiedwiththesizeoftheirarms,deltsandcalves.Let’sfaceit,fewhavethegeneticstobuild anupperarmof20inchesormoreinleancondition,evenwithaboatloadofanabolicsandthemostbrutaltraining regimensimaginable.

One of Synthol’s first users was a German strongman who billed himself as having “the world’s largest arms” at 27 inches. The effect is quite obviously not natural, as the Synthol- enhanced muscles take on shapes never found growing naturally on any actual human being. You can go to any contest or large fitness expo and see several men who have injected enough oil into their bis and tris to satisfy their most extreme desires. Gains of two inches or more in the arms alone are quite commonplace. Synthol is also commonly used in the side delts and calves, as was Esiclene. Ironically, it is available legally, since the $400 bottles are labeled as posing oil. Despite the high price tag, its makers have found it difficult at times to keep up the worldwide demand from bodybuilders.

WHAT IS SYNTHOL?
Syntholiscomposedof85percentmedium-chaintriglycerideoils(afattyacid),7.5percentlidocaine(painkiller)and7.5percentbenzyl alcohol.Thepreparationisinjecteddeepintothemuscle whereit isencapsulatedbetweenthefascicles (bundlesofmuscle fibers). Withrepeatedinjections,alargervolumeofoilbuildsupinsidethemuscle,expandingitssizelikea balloonfillingupwithair.About30percentofwhatisinjectedismetabolizedbythebody.Theother70percentremainslodgedinthemuscle,whereitbreaksdownveryslowlyoverthreetofiveyears.There seemstobesomeissueofdebateamongbodybuildersasto whetherornot Syntholactuallylaststhislong,andsome believeit isevenlonger.ChrisClark isconvinced thatitsomehowleadstopermanent muscle growthintheaffectedareas,thougheven heisunsureofthemechanismsthatwouldmakethispossible.Syntholusersreportamazingpumpswhiletraining,thoughthiscouldbearesultoftheextrapressureoftheaccumulatedoil.

Photo by Bert Perry
“Allittakesisonelittleglobofthis craptoplugoneofyourventriclesorthebloodsupplytoyourbrain andthat’sit–you’redead.”
– Ron Harris,MuscleMag Internationalcontributor, pulling no punches when it comes to
Synthol usage.
RISKS OF SYNTHOL USE
Although Mr. Clark claims Synthol is completely safe to use, he also said a few years ago that he is not legally responsible for bodybuilders using it for any reason other than as a posing oil. Of course, injecting any amount of fatty-acid material intramuscularly can be perilous. This is complicated by the fact that few bodybuilders have any medical training.
Without knowing the location of major nerves, it’s easy to hit one by accident and cause permanent paralysis of muscle fibers in the area. With an injection of any type, abscess infections at the injection site are always a possibility. Often abscesses (extremely painful, large areas of infected tissue) require surgery to remove, not unlike a tumor.
Youhaven’theardtheworstyet.Shouldyouinject into a veinorarterybymistake (avoidedbydrawingbackonthesyringetomakesurethereisnoblood,asimpleprecaution manyfolksaretoosqueamish totake)thefatty acids couldbe transportedtothe lungs,causingapulmonaryembolism,totheheart,causingaheartattack,orperhapsevenintothebrain,leadingtoacardioembolicstroke.Allthesecasesarepotentiallyfatal.Allegedly,IFBBproMilosSarcevhadascarewhensomeoftheSyntholinhisarmstraveledtohisheart.
This sounds like an enormous amount of risk simply for the benefit of inflated arms and calves, but bodybuilders are not normal people. To some, it’s worth the risk of death to finally have 21-inch arms just like the big genetic freaks they idolize. To date, there have been no publicized deaths related to Synthol or any of its several knock-offs currently available.
However, this is a fairly new product that has only skyrocketed in use over the past five to ten years. Ultimately, Synthol users are adults who are responsible for their own health and safety and are free to make the choice themselves.

Photo by Robert Kennedy


CHAPTER 103
Thyroid Drugs
“An underactive thyroid will leave you so tired that you have to drag your butt around all day and you’ll keep gaining weight. An overactive thyroid will make you sweat, feel anxious, suffer heart palpitations, have diarrhea and lose lots of weight like crazy.”
– Chris Rand,MuscleMag Internationalcontributor, in paraphrase.
Thereareliterallydozensofproductsonthemarketthatpromotethemselvesasbeing the be-all and end-all to fat-burning. In fact there is such a huge demand for drugs and natural products to burn body fat that it has created an industry worth billions of dollars. In their quest for ripped muscle mass and shredded muscularity many bodybuilders bypass the over-the-counter choices and go straight to the prescription drugs. The most popular are thyroid derivatives, but as I’ll show you later, messing around with the thyroid gland is not to be taken lightly.
THE THYROID GLAND – YOUR BODY’S METABOLIC MASTER
The thyroid is a small gland located just above the Adam’s apple in the neck. It produces several hormones vital for regulating metabolism. The two primary hormones are T3 and T4, and for many bodybuilders they play just as important a role in competition success as do steroids or growth hormone.
So what’s the big deal about thyroid hormones and bodybuilding? Thyroid hormones play a huge role in directing basal metabolism. The more T3 and T4 you produce, the more calories the body burns, especially in the form of heat. One simple measure of thyroid functioning is to take your temperature first thing in the morning. Lowered body temperature is one of the classic signs of hypothyroidism.
The thyroid hormones are both anabolic and catabolic. A low to moderate level of T3 is primarily anabolic. But the higher this level gets, the more the catabolic action will start to predominate, while the anabolic activity comes to a halt. For optimum amounts of ripped muscle mass and shredded muscularity, individuals need to keep their T3 levels from skyrocketing out of control.
Thethyroidhormonesalsohaveindirectactions.Forexample,thyroidhormoneshelpyoureducefat(andgainmuscle)byincreasingthenumberofbeta-receptorsinthefatandmuscle cells.Youmayhaveheardofthesereceptorsbecausethepopularfat-losscompound
ephedrine works by stimulating beta-receptors.
DIET AND THYROID IMPLICATIONS
As you are aware, carbohydrates are one of the key macronutrients. They have direct actions on insulin and indirect actions on IGF-1. They also stimulate the production of thyroid hormones. Therefore, the more you decrease your carbohydrate intake during a diet and the longer your diet lasts, the more you will reduce the secretion of thyroid hormones. This is one of the big problems of carbohydrate-reduced diets. They drastically reduce the individual’s basal metabolism, eventually producing the opposite of the desired effect – weight gain as opposed to weight loss. Therefore, replacing carbohydrates with protein may make some sense in the short term, but you don’t want to stay on such a diet for too long. At the very least you should periodically increase your carbohydrate intake to restart the thyroid.
Long-term diets can impact on the muscles in a big way. If insulin is present in sufficient quantities, it can prevent the catabolism induced by the thyroid hormones. But when the level of insulin is low because of caloric restriction, the catabolism increases and muscle tissue will be lost. In fact the instant you go on a strict diet, your body starts decreasing the levels of thyroid hormones to try and preserve muscle tissue. This, of course, means your metabolism is lowered.

THYROID DRUGS
It’s not surprising that bodybuilders would turn to thyroid drugs once word got out about how efficient they are for burning body fat. For the modern bodybuilder trying to develop ripped muscle mass and shredded muscularity, thyroid medication seems like a logical step.
The most popular thyroid drug is Cytomel.
Cytomelcontainsasyntheticallymanufacturedcompoundcalledliothyroninesodium, whichresemblesthenaturalthyroidhormoneT3.BodybuildersseemtoloveCytomel,asit
causes a faster burning of carbohydrates, proteins and fats. The last point is especially important. Increased lipolysis (fat-burning) will leave them hard as a rock on contest day. Cytomel helps a competitor maintain an extremely low fat content without necessitating a loss in muscle tissue, which is a difficult accomplishment. Bodybuilders also report that low dosages of Cytomel combined with steroids make the steroids more effective. No one is sure of the reason for this, but one theory is that Cytomel’s increased breakdown of protein leaves more available to be converted into new muscle tissue.
I’d be remiss if I forgot to mention that it’s not just the men who are using Cytomel. The drug is also very popular among female bodybuilders and fitness contestants. Since women on average have slower metabolisms than men, in addition to having naturally higher body fat levels, it is extremely difficult for them to develop the ripped muscle mass and shredded muscularity that judges expect these days. Instead of a drastic reduction of food and calories, the women simply add in Cytomel a few weeks before the show. While women are probably more susceptible to side effects than men, they can usually get good results from 50 mcg/day.
RISKS
As with insulin, all is not rosy with thyroid usage. Most bodybuilders use only small dosages two or three times per day rather than one large dosage all at once. They also stay on for no more than six weeks in a row. There must be at least two months of total abstinence from the drug following this usage. Those who fail to heed this advice and take high dosages of thyroid drugs over a long period of time are at risk of developing a chronic thyroid insufficiency. There are numerous stories circulating about bodybuilders and fitness stars having to take thyroid medication for the rest of their lives from earlier thyroid drug abuse. It is also important that the dosage be reduced gradually, rather than stopped cold turkey.
Stopping abruptly places a tremendous shock on the system.
Myadviceistostayclearofthyroiddrugs andstickwithsuchsafealternativesas increasedcardioexerciseandareducedcaloricintake.Avoidsimplesugars.Whyrisk damagingyourthyroid gland foraslightly lowerbodyfatpercentage?

Photo by John Butler

CHAPTER 104
Ephedrine
“In one study they took many samples of the top-10 weight-loss products (ephedrine/caffeine), measured each product batch-to- batch six months later, and guess what–huge differences between batches!”
– Dr. Serranno, bodybuilding nutrition expert, as told to John Paul Catanzaro
Despitethenegativepressandincreasedrestrictionsonitsuse,ephedrineisstillone of the most popular bodybuilding supplements ever. Until it was banned a number of years back, it was the primary ingredient in most over-the-counter weight-loss products.
Ephedrine, however, is not an invention of 20th-century pharmacology. It was used in China
forthousandsofyears.ThemostfamiliarformofephedrineisderivedfromtheChineseherbmahuang(withephedrinebeingtheactiveingredient).
Chemically, ephedrine is an alkaloid, and it acts both as a sympathetic amine (stimulant) and as a thermogenic aid (fat loss through heat generation). Medically, ephedrine is commonly used as a smooth-muscle dilator in the treatment of asthma, bronchitis and nasal congestion. Its close cousin pseudoephedrine is still one of the most common ingredients in cold and flu medications.
As a sympathetic amine, ephedrine acts to stimulate the sympathetic nervous system (this is the “flight or fight” system that kicks in when you’re faced with a dangerous or frightening situation). It does this by causing nerve terminals to release norepinephrine – more commonly called noradrenaline (NA)– into the synaptic space (space between two adjacent nerve fibers). Ephedrine also has the ability to increase circulating levels of adrenaline, the body’s primary beta-2 agonist. Once released, noradrenaline stimulates adrenergic receptors on the surface of fat cells (called adipocytes). This in turn starts a chain of chemical events that ultimately leads to fat-burning, called lipolysis.
Bodybuilders use ephedrine products for its stimulant effects in addition to its fat-burning properties. Ephedrine ranks somewhere between caffeine and amphetamine on the stimulant scale and provides a definite “kick” to one’s workout.

THE ECA (EPHEDRINE CAFFEINE ASPIRIN) STACK
Given their love for stacking multiple drugs together to produce a synergistic effect, it’s not surprising that bodybuilders commonly combine ephedrine with two other compounds to increase its effectiveness. It didn’t take long for bodybuilders to discover that stacking the compound with caffeine and Aspirin®magnified its fat-burning properties. In fact these three compounds when combined together produce what is arguably the most potent fat-burning product available.
Thestandarddosageis24to25mgofephedrine,200mgofcaffeine(aboutonelargecup ofcoffee)andoneAspirin®. However,ephedrineisnowa restricteddrugandcannotbepurchasedindosagesofover8mg.
NO FREE RIDE
Anyone considering taking ephedrine, caffeine and Aspirin®should be aware of potential side effects. Certainly individuals with pre-existing high blood pressure or other heart problems should not use stimulants such as ephedrine. If you are considering taking this product, please have a complete physical first, including a stress test. Also, when taking herbal forms of ephedrine, be sure you understand just how much is in each serving. Although herbal preparations are standardized, you still can’t be sure exactly just how much you are taking with each serving. There could be a huge discrepancy between equal dosages of two different products. You should also be aware that virtually all sports organizations have added ephedrine to their list of banned drugs.
One of the biggest detriments to taking drugs such as ephedrine is human nature. We always seem to think that if some is good, more is better. Almost all the cases of deaths associated with ephedrine use came about because the drug was abused. Excessive ephedrine use will likely make you very thin indeed – skeletal, in fact.

Photo by Jason Mathas
CHAPTER 105
Diuretics (Lasix)
“I was still so new I didn’t know what Lasix was. I definitely didn’t know what 40 mg of Lasix would do. The painful answer came soon enough.”
–PaulDillett,IFBBchampion,tellingaboutthefamoustimehefrozeonstageandhadtobecarriedoff.
Lasixisthetradenameforthedrugfurosemide,averypowerfuldrugthatbelongstoa class of drugs known as loop diuretics, which cause the body to excrete water as well as potassium, sodium and chloride. Loop diuretics, and Lasix in particular, tend to be the drugs of choice for promoting water loss, as they’re among the strongest such drugs available.
Bodybuilders and other athletes use diuretics for a number of different reasons. Many
individual sports (including bodybuilding) are divided into weight classes. The drugs are used to drop water weight in an effort to make a lighter weight class. For most sports the goal is to come in at the top of the weight class and not the bottom. Since the weigh-in is usually the day before the competition, competitors can drop their bodyweight considerably and be back to normal within hours of rehydration with water. Bodybuilders rely heavily on diuretics when preparing for a contest, but they may or may not hydrate after the weigh-in. Unlike most sports, for which appearance is not an issue, bodybuilding contests are heavily dependent on having a ripped, defined look. And lower subcutaneous water concentrations play a huge role in developing that rock-hard appearance. Virtually all pro bodybuilders use prescription diuretics before a big contest.

SIDE EFFECTS
Diuretics can remain active for many hours. If you take Lasix or other diuretics you may find that you continue to dehydrate after you achieve the look you want. Since diuretics also cause a loss of potassium and other electrolytes, serious effects on the body’s systems may occur, including the nervous, muscular and cardiovascular systems. Everything from your cells to your heart muscle depend on proper electrolyte balance to function properly.
Severe dehydration and electrolyte imbalances have taken the lives of overambitious athletes. The most famous case in bodybuilding was Mohammad Benaziza, who died of a massive heart attack just after winning the Belgian Grand Prix in 1992. His death was believed to be directly related to the diuretics he used before the contest to shed water. Another famous dehydration incident involved Paul Dillett, whose body cramped up so badly onstage that he literally could not move and had to be carried off as if he were a statue.
The warning signs that Lasix may be causing severe dehydration include dizziness, cramping, vomiting, diarrhea, fainting and heart problems. I urge you to use extreme caution when considering using Lasix or other diuretics. If you do decide to use them, stay clear of the 500 mg tablets. These are meant to be used only in severe medical conditions and contain a dosage that could prove to be lethal for a healthy person.

In 1994 Paul Dillett famously (and painfully) froze onstage as if petrified. He had to be carried off. This was due to using excessive diuretics before the contest.
Photo by Robert Kennedy
CHAPTER 106
Acne
“Fouroutofevery fivesteroidusersexperienceatleastoneofthemore commonsideeffects suchasacne, gynecomastia, hairloss,stretchmarks,testicleshrinkageandmoodswings.Userstendtoaccept thesecomplicationsasanecessaryconsequence.”
– Dr. Nick Evans, bodybuilding expert, author andMuscleMag Internationalcolumnist
Fewfourlettershavecausedasmuchgrieftoteens,athletesandbodybuildersalikeas acne. For teens the arrival of the first facial blemish conjures up fears of rejection and the end to their social lives. For bodybuilders the dreaded pineapple look only adds to the stress of pre-contest dieting and training. And as for the rest of us, skin that bears a striking resemblance to the lunar surface makes going shirtless at the beach all the more difficult.
One of the intriguing things about acne is that it’s not picky; just about everyone will
experienceittoagreaterorlesserdegreeatsomepointintheirlives.Itistheextent,however,thatshowsmarkedvariation.Someexperience onlyonerash ofpimplesthatquicklydisappears.Othershaveacnesobadtheydon’twanttoleavethehouse.
Generally speaking there are three categories of individuals who experience acne: teens, athletes and steroid users. Let’s look at all three.
TEENS
As if the dramatic physical and emotional changes that take place during puberty were not enough, most teens can also look forward to developing acne. For some the first pimple is welcome as it signifies the beginning of the changes that will lead them into adulthood. For others, however, the slightest skin blemish is seen as an insult to their social standing.

“Bacne” – a common side effect of steroid use.
The development of acne can be very traumatic for many teens. At this stage in their lives
muchoftheirself-worthisbasedonphysicalappearance.Forashy,14-year-oldmale,thoseextrafacialpimplesmaybethedifferencebetweenaskingthatcutegirltothejuniorpromornot.
You’d think that something so common among the general population would be fully understood, but such is not the case. The most commonly accepted theory is that the hormonal changes that signal the beginning of puberty increase the skin’s oil production, which serves as a perfect medium for bacteria-causing acne.
ATHLETES
The second group of individuals who may experience acne are athletes. Just about everyone who exercises on a regular basis can be included. Once again the exact cause is unknown, but a number of theories have been put forward. The first is that the increased amount of sweating causes an increase in waste production. Some byproducts of cellular respiration then act as a breeding ground for bacteria.
Another theory is that most sports cause an increase in testosterone production, and this hormone has been linked to an overproduction of skin oil (from sebaceous glands). As a result, a perfect growing medium for acne-causing bacteria has been produced.
Thefinaltheoryiswhatcouldbecalledthechafingeffect.Mostsportsrequiretheathletetomakerepetitiousmovementsofthearmsandlegswhilewearingsomesortofuniform.Oftentherubbingoftheuniformmaterialover theskinproducesarash,whichinturnmaybecomeinflamed,leadingtoacne.
STEROID USERS
Most steroid users will experience acne. While this acne could take the form of facial pimples, it often reveals itself as large, blood-filled cysts along the shoulders and back. Minor skin blemishes tend to clear up after steroid use is discontinued, but the large black cysts often produce lifelong scars.
The prevailing theory for steroid-induced acne is related to oil production and an increase in skin bacteria.

TREATMENTS
Photo by Steve Neece
Whether building a physique for the beach or stage, the last thing you want is a skin surface full of indentations and protrusions. There are numerous ways to treat acne – some based on folklore (don’t eat chocolate, etc.) and others based on medical science. As with cold remedies, it seems everyone has a solution for clear skin.
Since oil is one of the prime conditions that leads to acne, it’s not surprising that various acne cures are based on drying out the skin. The simplest is sunlight, which has the advantage of being free and easily obtainable. The downside, of course, is that exposure to the sun has been linked to skin damage. You may end up trading in acne for a dose of skin cancer. Despite its sometimes gruesome look, acne is not life threatening, but I assure you skin cancer is.
The alternative to sunlight is a tanning bed. Most of the newer tanning beds have the harmful rays filtered out, but there is a risk just the same. And unlike Mother Nature, which gives you sunlight for free, tanning salons will charge you a pretty penny. For someone with severe acne this may mean year-round visits – a considerable financial investment.
Besides light, various drying creams, oils and lotions have come on the market. They work by reducing the buildup of oil, dead skin and other waste that serves as a breeding ground for those dastardly little acne-causing bacteria. For some acne sufferers the results are nothing short of miraculous, but for others the condition may in fact get worse, especially when using some of the creams and lotions.
In extreme cases of acne, the weapons of choice are antibiotics and Acutane®. As the name suggests, antibiotics work by killing the bacteria that cause acne. Again, the results vary from individual to individual. One of the drawbacks to long-term antibiotic treatment is the development of antibiotic-resistant strains of bacteria, such as MRSA. Since few antibiotics
are specific for one type of bacteria, the risk of developing drug-resistant disease-causing bacteria is ever present.
Acutane®is a powerful drug that is perhaps the most effective method for treating acne. Virtually everyone who uses it shows a marked improvement in their skin, but unfortunately there are drawbacks. For starters Acutane®is very expensive and only available by prescription. Not everyone has insurance that covers it. Perhaps the main reason physicians are reluctant to prescribe Acutane is its side effects: fatigue, nausea, dry skin and eyes, headaches, depression and fetal abnormalities.
BACNE
Bacne, or back acne, causes red and purple pimples and bumps that line the upper back and neck of many bodybuilders. Apart from being embarrassing at the beach and gym, this skin condition can be painful and may cause more serious skin infections if it’s not treated. If you suffer from bacne, here’s some advice to help clear things up and prevent future breakouts.
Do avoid tight-fitting clothing that can trap sweat and prevent airflow. Do avoid wearing backpacks for long periods of time.
Do wear clothes made of cotton that will absorb sweat better, decreasing the chances of clogging pores.
Do remove sweaty clothes as soon as possible.
Do wash regularly with antibacterial soap. Scrub your back to remove dead cells and impurities. This will unclog your pores.
Do avoid sun damage. Too much sun exposure can scar sensitive acne-covered skin.
Don’t use steroids or supplements that contain hormones. These products can increase your hormone levels, leading to severe body acne.
Don’t use moisturizing lotions or oils that clog pores and irritate your skin. They may enhance the appearance of your muscles, but those zits will be emphasized as well. Nobody wants to see that.
Don’t squeeze acne – it will spread bacteria and lead to scarring. Do seek treatment if you have severe acne.

Photo of Paul Dillett by Paul Buceta

APPENDIX I
Questions and Answers

SincethefirstissueofMuscleMagInternationalwaspublishedin1974,Ihavereceived thousands of letters atMuscleMagheadquarters every year. While a few offer comments and suggestions (some of which cannot be reprinted here!), the vast majority are inquiries from bodybuilders, all looking for that one piece of advice that will catapult them to bodybuilding stardom. I do my best to answer them all, either in the magazine or as a personal reply. The following is a selection of questions and answers drawn from over 30 years ofMuscleMag International. Perhaps you’ll see one of yours printed here. In any case, enjoy!
SQUATS – HOW HIGH AND HOW FAR?
Q.ShouldIperformmysquatswithmyheelsonablockofwood?Also,whowasthefirstbodybuildertoemploythismethod?Last question:Howfarfrom thesquat standsshould IplacetheblockifIuseone?

A.Bodybuilders almost always use a block of wood to lift their heels during squatting. This throws most of the action on to the thighs and minimizes the work done by the hips and buttocks (provided you do not bend too far forward). Steve Reeves was the first bodybuilder to raise his heels on a block when squatting. As for your last question, the answer should be obvious. One step back from the squat stands to the block is the correct distance. With a heavy weight on your shoulders there’s no reason to take a walk around town!
LOWER LEGS
Q. How do you develop the front of the lower leg, over the shin area?

A.The best exercise to develop the tibialis, the muscle covering the shin bone, is to do toe raises with a high block under the heels. Rise as high as you can and try to consciously flex and stretch the tibialis. Do 10 to 15 reps, until the area burns. Regular calf work, running, cycling and stretching the legs also works the area to some degree. To show a well-developed tibialis you should keep a low bodyfat level. It’s hard to show any muscle if it’s covered in fat.
PEAKING THE BICEPS
Q. Is there anything I can do to build a better peak on my biceps?
A.The best exercises to improve biceps peaks are concentration curls, pulley curls, supination curls, and lat-machine pulldown curls. Use a full range of motion on these exercises and consciously tense the biceps hard in the fully contracted position. Also, flex your biceps hard without using weights. Lift your elbow as high as you can, flex, and tense the biceps until it cramps. Some exceptionally peaked biceps are the result of a tear, though I don’t recommend tearing your biceps for this purpose!
MACHINES VS. FREE WEIGHTS
Q.Myfriendstellmetheonlywaytobuildpowerandthicknessistousefreeweights,meaningbarbells anddumbells,andtostayawayfrommachines.Isthereanytruthtothis?

A.The old free-weight vs. machines question rears its ugly head again! Well, your friends are both right and wrong. It is definitely true that you need to train hard and heavy with free weights to add overall thickness to your body, but some machines are also beneficial. There is not a pro bodybuilder out there – or powerlifter, for that matter – who does not incorporate some sort of machine into his daily training routine. Machines these days are superior to the old-time machines because they mimic the actual free-lift movements.
The key to adding size and thickness is to train heavy, with or without the use of machines.
Just as we do in our everyday life, your muscles need some variety to stay stimulated. You have to keep your body guessing into new-found growth. Mixing it up with free weights and machines is the best approach.
MORE VEINS
Q. Iam18andabig fanofyours.I’vebeentrainingforaboutayearnow.Myfocusisoncreating amore proportionate,muscular,definedbody.I know all gainscomeintimewithpatienceandcorrecttraining.Myquestionis:Howdoyougetvascular,orripped?Thismight soundweird,butIwouldreallylovetohavemyveins show,especiallyonmybiceps.Mybodyfatisabout20percent.Doesvascularitycomewithtime,ordoesitdependcompletelyonbodyfat?

A.Vascularity is partly genetic. Some people’s veins are naturally closer to the skin’s surface, so they are more visible. But veins also show because of a low level of bodyfat. As you said yourself, patience and hard, correct training are the answers. As time goes by your body will become stronger, leaner, and yes, more vascular. I suggest you perform at least one set of 30 reps each biceps workout. High reps increase vascularity.
ARE SUPPLEMENTS NECESSARY?
Q.Iweighonly140poundsatsixfeet.I’m18andhavealwaysbeennaturallythin.Iseesomanyadsinthemagazinesthatpracticallyguaranteemajorgainsinmusclesizeandmass.DoIneedtotakethesesupplements?MoneyisaproblemasI’mgoingtoschoolandworkingparttime.WhichsupplementsdoyourecommendItake?

A.The key to gaining size and mass is good eating and hard training. Supplements are just that: a supplement to your meals. To get big, you need to take in far more protein and calories
thanyoucurrentlymanage(alongwithhardtraining,ofcourse).Aimforonegramofproteinperpoundofbodyweightandabout30caloriesperpoundofbodyweightperday.Theseareminimumsandyoumayneedmore.
As for supplements, I suggest you stick to the basics. Take a multivitamin/mineral and a good-quality whey protein powder. Protein shakes can be really useful for getting extra protein and calories, because drinking is easier than eating. Try to eat four or five meals a day, each of which contain some kind of protein (meat, egg whites, fish, poultry, cottage cheese), some kind of complex carbs (rice, potato, yams, steamed vegetables, salads), and some healthy simple carbs (fruit). Have two or three protein shakes between meals.
PECTORAL IMBALANCE
Q. Iamhavingtroublewithmypecdevelopment.LatelyI’venoticedmyleftpechasdevelopedbetterthanmyrightpec.Isthiscommon? It’sveryannoying.Ibenchpresswithelbowsalignedwithmyshoulders,butwhenIuseheavyweightsmyrightelbowtendstodriftdownward,bringingmyrightlat intoplay.Whatcan Idoto bringmyrightpecupto thedevelopmentofmyleftpec?

A.Itis fairlycommonforonelat,pec,armorlegtobeslightlymoredeveloped thantheother. Thebestwaytobringupsuchasymmetrical developmentisthrough theuseofdumbellsorone-arm exercises.Whenyouusedumbellsyouforcebothsides towork equallyhard.Whenyouuseabarbellthereisanaturaltendencytoletthestrongersidedomoreworkthantheweakerside.Isuggestyoutryanall-dumbellchestroutineforawhile.Tryflatdumbellbenchpressesfor4setsof8to10reps,followedbyasupersetofinclinedumbellpressesandflatorinclineflyesforanother4setsof8to12reps.Ifthemuscleimbalanceissevere,trysome one-armpec-deckflyesorone-arm cablecrossoversfor 3setsof10to15reps.Thisshouldhelp.
FOOTWEAR
Q.Ihavebeenbodybuildingforacoupleofyears,butIamstillconfusedaboutthebestfootweartouseduringworkouts.Orisitbesttotrainbarefoot,likeArnolddid?

A.Experts disagree about what is best. The late Vince Gironda said to do all calf work barefoot to get a complete, full stretch. Most bodybuilders train in running shoes of one kind or another. A few train in street shoes. You’ll even see the occasional pair of workboots strolling around the gym. I do not recommend training barefoot.
TO TRAIN OR NOT TO TRAIN
Q.SometimesbeforemyworkoutsIfeeltootiredtotrain.ShouldInotexerciseandjustrest,orwhat?

A.In my experience a good workout is just what the doctor ordered in terms of renewed energy. Think about the analogy of a car sitting in traffic and getting loaded up with carbon and sludge. Once out of the city and away from traffic, the freely running car essentially cleans itself as it runs at top speed. I think the same holds true for humans. Work, deadlines, family
responsibilities and stress all drain our energy. A workout will restore your energy levels, unless you are truly sleep deprived or genuinely exhausted from physical activity.
BICEPS GAP
Q. Ihaveawidegapbetweenmyelbow andbiceps.IsthereanythingI candotofillitin?

A.You cannot lengthen your biceps, but you can reshape it to provide an illusion. Do strict preacher curls on a 45-degree bench to build the lower biceps. Make sure you go all the way to a complete stretch at the bottom or you will take the stress away from the lower biceps area (but don’t bounce). However, you can expect only moderate success filling in your gap.
HITTING THE LOWER ABS
Q.Whatarethebestexercisesformylowerabs?Myupperabsareprettygood,butmylowerabslackdevelopment.

A.Try lying leg raises on an incline board set at any angle greater than 20 degrees. Take your legs back until your butt lifts off the board.
LOWER QUADS
Q.HowcanIgetmoredevelopmentinmylowerquads?Allmydevelopmentseemstobeatthetopofthethigh. Idosquats andleg pressesandlegcurlsforthethighs.Whataretheexercisesthatbest hitthelowerthigh?

A.While squats and leg presses are excellent quad exercises, they stress mostly the upper area, especially if you do your squats flatfooted. To hit the lower thigh area try doing your squats with your heels elevated on a two-or three-inch block. Hack squats and leg extensions (concentrating on fully locking out) also hit the area near the knee.

The size of the gap between your biceps muscle and the crook of your elbow is genetically determined.
Photo of Craig Richardson by Jason Breeze

Great lats are visible from the front or the back.
Photo of Ronny Rockel by Alex Ardenti
THE INNER PECS
Q. What’s the best exercise for the inner part of the pecs?

A.Try close-grip bench presses, keeping your elbows to the side. The pec-deck is also great for the inner pecs, as are cable crossovers. Also, try squeezing the pecs together at the top of your dumbell flyes and presses.
LIMITED TIME
Q.Mytimefortrainingisextremelylimited.CanIbuildadecentphysiqueonthreeorfourworkoutsaweekof30to40minutes?WhatexercisesdoyourecommendIdoandhowmanysetsofeach?

A.Somegeneticsuperiors couldbuildafairbodyin30minutes aweek,butmostpeoplecouldnot.Youwillhavetomakeevery minutecount.Neverrestmorethan60secondsbetweenexercises.Usea highdegreeofintensity.Isuggestyousuperset yourexercises(opposingmusclegroups)toallowmaximumworkintheshortestperiodoftime.
HIGH AND SHORT LATS
Q. My lats are high and short. How can I make my lats longer and lower?

A.Unfortunately, the muscle insertions that give you your high, short lat structure cannot be radically altered by exercise. What you should do is pick exercises that stress the lower lat area. This will give you the illusion of larger lats. Narrow-grip exercises are better than wide- grip exercises for hitting the lower lats. Try close-grip pulldowns or chins (normal or reverse grip) narrow-grip bent-over rows, one-arm dumbell rows, and perhaps one of the best for lower lats, reverse-grip bent-over rows. Use good style and concentrate on isolating the lower-lat area.
REAR DELTS
Q.WhenIdobent-overlateralsIcan’tseemtofeelitinthereardelts.What’sagoodexercise?

A.If you’re not feeling it in the delts then you are probably using too much weight. Drop the weight and use better form. But to answer your question, laterals with cables is an excellent exercise. Try pulling the cables from different heights. You can also do this as a bent-over exercise.
LOCK OUT OR NOT?
Q.Isitbesttolockoutduringexercises,orshouldImaintainconstanttensionbystoppingthemovementshortofa fulllockout?

A.This varies with each exercise. Personally I don’t lock out on the triceps dumbell
extension, but on triceps kickbacks I lock out and squeeze. On leg extensions I lock out, but on squats I don’t. It’s often a matter of personal preference and sometimes a matter of joint safety. You don’t want to lock out on leg presses, for example. You will have to experiment a little to find out which exercises are made more effective by locking out.
THE OUTER PEC
Q.Iwanttodeveloptheouterpartofmypecs.Iseemtohaveplentyofmusclenearthecenterofmychest,butthingsgetprettythinintheouterregion.Whatdoyourecommend?

A.I was always impressed by the outer pectorals of Arnold Schwarzenegger, yet he never handled more than 60-pound dumbells when he did flyes. And this was the exercise that gave him the wide outer pecs. I know for a fact that Arnold could have used more weight, but he used lighter dumbells to concentrate on stretching all the way down.
Other great outer-pec exercises are: wide-grip bench presses, dumbell presses with a slow, full stretch, and dips performed with the chin on the chest, leaning forward.
TRAINING VERSUS DIET
Q. What’s more important to a bodybuilder’s success, training or diet?

A.Diet,definitely!Youhavetolikenyourbodytoasportscar.Itwon’tperformoptimallyif itdoesn’treceivetherightkindoffuel.Supernutritionsetsyouupformaximumbenefitinthegym,andwithouttheright fuelyoureffortsinthe gymwillprobablybe wasted.Remember, liftingweights only stimulatesgrowth.Proper recuperation requires plentyof rest andgoodfood.Youcan’thaveonewithouttheother.Ideallyyoushouldpaytotalattentiontobothdietandexercise.
IS FIVE YEARS ENOUGH?
Q.Doyouthinkit’spossibletoreachone’sultimatepotentialinfiveyears?I’vebeentrainingforlongerthanthatandcan’tseemtomakeanymoregains.

A.Even though we are all definitely limited by our genetics, I don’t feel anyone ever fully realizes his or her potential. There are always ways to push yourself further physically. Don’t give up your fight in the gym. To break out of your training rut you probaby need a radical change in either diet or routine. One of my favorite plateau-busting methods is “boatloading.” Eat everything you can get your hands on for a few weeks. Of course, try to keep the nutrition content high. Potato chips and chocolate bars won’t help! Sit down and eat something every couple of hours. While I wouldn’t suggest following this regimen indefinitely, it can certainly help kickstart your body into further muscle growth.
THE GREAT PUMP UP
Q.Isapumpnecessaryformusclegrowth?Igetagoodpumpmostworkouts,butmybodybuildingprogressisslowandIwonderwhetherthatmightbebecauseIdon’talwaysgetagoodpump.

A.A pump is not necessary for muscle growth. Many bodybuilders train regularly and
seldomgetasignificantpump.Perhapstheyeitherdon’tchangetheirexercisesoftenenough,workwithlowreps,orrefrainfromintensetraining.Thesesamemendobuildmusclesize,andthisproves thata big pumpeachworkoutisnotnecessary.
Also, as you appear to have found out, an almighty pump every workout does not by any means indicate your muscles are on a positive growth pattern. Some bodybuilders train very effectively and pump up to an impressive appearance by the end of each workout, only to deflate by the time they walk out of the gym. Many do this month in, month out, and still do not gain size. However, as a bodybuilder moves into the advanced stages, say 18-inch arms, he has to get a pump to take his growth to the 19-or 20-inch-arm mark.
IF IT WORKS DON’T CHANGE IT
Q.Ihavebeentrainingsomewhathardsixdaysaweek,occasionallyfive,andforthelastfourmonthsIhavebeenmakingunbelievablegainseverywhere.WillIbuildmoremuscle masstrainingheavyeveryotherdayorthewayIamtrainingnow?

A.Donotchangeathing.Iliketheevery-other-daysplitprincipleoftraining(trainhalfthebodyoneday,restnextday,thentraintheotherhalfthedayafter,indefinitely).Butifyouaremakinggreat gains asyousay,thenkeep training asyouare untilprogressslows downorcomestoahalt.
UPRIGHT ROWS – HOW WIDE?
Q.Musttheupright-rowexercisebedonewithanarrowgriptomaketheshoulderarea reallygrow?

A.Thedeltoidsareworkedwiththisexercise,butsoarethetrapezius,forearmsandbiceps.Awidergripwillgivemoredeltoiddevelopment,andanarrowergripwilldevelopthetrapeziustoagreaterdegree.
TRAINING TO FAILURE
Q. Do you believe in training to failure?

A.Yes, I believe in training to failure, but perhaps not in the sense you mean. I believe in training to failure with good form. It is useless to continue an exercise if you have to use every muscle in the body to hoist it up in bad form.
CHINS OR PULLDOWNS?
Q.Idon’thavetime(orenergy)touseboththechinningbarandlat-pulldownmachine.Whichisthebestapparatustouseforwidelatdevelopment?

A.Each exercise has a unique use. There is more tensile strength and nervous energy involved in chinning, but make sure to keep the elbows back throughout the entire movement. Most top bodybuilders regularly perform wide-grip chins, and there is a definite “look” about the back of a regular wide-grip chinner.
On the other hand, the lat pulldown is not quite so severe a movement. Less weight can be
used, and the bar can be pulled right to the sternum or below for complete movement. Few bodybuilders can get this complete movement on the chinning bar, because they lack the strength. Of the two movements, and because most top bodybuilders find them extremely beneficial, I advise you to go with the chins, but don’t discount the lat machine. When you have more time you should add a few sets of pulldowns to supplement your back training.
HALTING GAINS
Q.Isthereanytruthtothetheorythatregularswimmingandothermildsportssuchastennisorhorseback ridingwillinterferewithmybodybuildinggains?

A.Youwilllosemusclesizeifyouswimandparticipateinothersportsregularly.Youhavetofighthardtokeepyourcapillariesandmusclecellsattheirfullest,andextranon-progressivesportsactivitywillholdbackyourgains.
However, if you are blessed with a huge number of muscle cells and gains come easily, then a moderate amount of extra sports activity will not hold back your progress.
CALLUSES
Q.IsthereanywayIcanpreventgettingcallusesonmyhandsfromregularweight training?I’mamassagetherapistandcannothavecallusedhands.

A.Some bodybuilders train with light leather gloves, which can be purchased at sporting goods stores. If you can’t find weightlifting gloves, thin gloves used for other sports will do.
LEG MASS
Q.Ihavebeenaseriousbodybuilderforaboutayearnowandcannotgainmassinmylegs.Iamdoingallthenormalexercises–legcurls,extensions,squats,etc.Coulditbemydiet?I eatasmuchsaladasIcan,alongwithtunaandsteaks.Pleasehelp!

A.If you want size in your legs, lift heavy with compound exercises! Do fewer repetitions and use the heaviest poundages you can handle. Do supersets and giant sets. You should feel almost sick after leg training.
As far as your diet goes, you seem to be missing an important food type – carbohydrates!
Salad is a great diet food, but to put on size you need protein combined with good complex carbs. Try adding carbs to your diet at least three times daily. Here are some good examples: potatoes, yams, oatmeal, rice, pasta, and beans. Make sure to eat at least five meals a day.
DO I NEED LIFTING STRAPS?
Q.Justhowimportantare liftingstrapsinbodybuilding?Ihavefriendswhoswearbythemandfriendswhoinsistthey’reuseless.Thosewhousethemdonotappearstrongeror betterbuilt.IwanttodoeverysinglethingIcantohelpmymusclesgrow,butI’mabitlost.Iseesomeguyswithglovesandsomewithout.Somewhostrapelbowsandknees,andsomewhoneverdo.Idowearabeltwhentraining,butI’mnotsureifIreallyshould.Pleasehelp.

A.Bodybuilding, like any sport, will always attract people who buy all the latest clothing,
trappings and accessories, whether useful or not. Remember, however, that if you are serious about getting those muscles to grow then you must never discount any innovation.
Common sense and intelligent trial and error must be your guide. Straps are definitely useful to the bodybuilder. They can help you maintain your grip when nursing an injury or when using heavy weight. They can also help you forget the grip and concentrate on form.
Try them out for yourself and see. Strapping an injured joint or using straps as a safety measure when going into heavy poundage is common sense.
Belts are a little different. While I advocate their use for the same two reasons – injury and heavy training – they can be overused and result in a weakening of the back. This can come about if you strap the belt on too tight and leave it on for the entire workout. To avoid a weaker lower back down the road, tighten your belt only for heavy work and loosen it or take it off for all other training.
THREE OR FOUR ROWS
Q.MyworkoutbuddyandIhavegoodabs.Johnhasfourdistinctrowsofabdominalmusclesabovehisnavel,whereasIhaveonlythree.Wehavebeenarguingonandoffastowhethermythreesetsarethemorenormalshape,orifhisfourare.Itoldhimthathisabsaredeformedbecausehistoprowisdivided.Ibethim10bucksthathisfour-abset-upissofreakishthatitisunique.Whatdoyousay?

A.Whereas your three sets of abs are the most common formation, there are lots of fours out there. They look especially good when ripped, so many bodybuilders who have the three or even two set-up wish they had the four. To be honest, while your abs are more common, his are far from freakish. You’re going to have to hand over that 10!
CHEATING FOR SUCCESS
Q.IhavebeenareaderofMuscleMagInternationalforseveralyearsandhaveenjoyedallthearticles,especially thosebyGregZulak, DennisWeis,andyourself,Mr. Kennedy.Myquestioninvolvesthevalueofcheatingwhenperformingthevariousbodybuildingmovements.AftermanyyearsofbodybuildingIamstillconfused.Isitbettertouselooseform(cheating)whenexercising,orwillmoremusclegrowthresultfromusingaverystrictexerciseform?

A.I am glad you enjoyMuscleMag. As for your question, you should not think in terms of performing either a cheating workout or a strict workout. Rather you should adapt your chosen style to each selected exercise, bearing in mind of course that one can get results from a variety of training styles. Tailor your style to exhaust the area you are working in the most effective manner. You should also take into consideration your allotted workout time, your efficiency, energy levels and stage of development. Tune into your feelings, listen to your body’s feedback and actively think out the effect you want to get from the exercise in question.
Age and condition have a lot to do with your decision. It would be madness to throw yourself into cheating lateral raises, for example, if you haven’t worked your deltoids in months.
Champion bodybuilders use instinctive “creative cheating.” Paying attention to their
body’sfeedbackisimportant. Beforethey startasettheyknowhowtheyaregoing toapproachit–heavyorlight,strictorloose,fastorslow,tofailureornot…it’sallinthemind.Anotheroptionistodoafullsetthenusecheatingtocrankoutafewmorereps.
TO SIT UP OR NOT?
Q.ShouldIdosit-upseverydaytokeepmystomachflat?Howmanysetsandrepswouldbeenough?

A.I feel four times per week is plenty for training abs. With a proper (low-fat) diet and a good overall workout program this will be enough to keep your stomach area nice and tight. I recommend also including some type of leg raises in your abdominal training because they stress the lower abs a bit more. True sit-ups are not useful – you are probably referring to crunches.
WIDENING THE SHOULDERS
Q.Ihavenarrowshoulders.IrealizethatIcannotwidenmyscapulae,butwhatinyour opinionisthebestexerciseto makemydeltslookwider?

A.To look wider you must work on the side deltoid head. Lateral raises strongly work the side head if you keep your little finger higher than your thumb as you raise the dumbell. But I think the best shoulder broadener is the barbell upright row. To place emphasis on the side head, you must use a wide grip. Grasp the barbell with your hands 15 inches apart. Stand upright with your shoulders rounded, knees bent and the bar resting on the thighs. From this position, pull the bar up to your neck. Be sure not to hunch your shoulders. Keep them down or you will work the traps. You must keep the shoulders rounded and the elbows forward. Go for 4 sets of the following reps: 10, 8, 6, 15.
HIPREDUCTION
Q.Ihavebeenbodybuildingabout10monthsandIhaveaproblem.Ican’treducethesizeofmyhips.MytrainingpartnertellsmeIshouldn’tdoheavysquats,butIlovetosquat.It’sone ofmyfavoriteexercises.

A.Noexerciseactsas afatemulsifier.Exercisebuildsmuscle.Itdoesnotreduceit.Lackofexercisewillcausemuscle-tissueloss.Toreducehipsthataretoomuscularlylargeyoumustcutoutexercisesthatthrowstressonthearea,suchassquats,half-squats, andlegpresses.Instead,doexercisesthatthrowstressonthelegsand glutes:lunges,hackslides,sissysquats,Roman-chairsquatsandlegextensions.Yourhipareamightbetoolargebecauseyouaresimplycarryingtoomuch fat. Tosolvethisyoumust eat clean – plentyoflean meatsandvegetablesandwholegrains.Letnojunkfoodpassyourlips.
ALL BODYPARTS HARD?
Q.Doprofessionalsandtopamateurstrainallmusclegroupsequallyhardallthetime? WhenItrytofollowthetypesoftrainingroutinessooftenseeninthemagazines,Iburnoutaftera fewweeks.
A.The pros and world-class amateurs do not train all muscle groups equally hard all the time. The goal of bodybuilders should be perfect symmetry and proportions, and this takes some juggling when it comes to training the individual muscle groups. All top bodybuilders concentrate more energy on their bodyparts that do not grow as easily. Sometimes you might hear a pro say something like: “I’m training arms these days.” This does not mean the pro is training only arms. It means he is specializing on his arms for six to eight weeks to bring them up relative to the other bodyparts. During this time he does maintenance training for the other muscle groups – just enough to maintain their size. I suggest you have something for every bodypart in your training but specialize on one area at a time. Focus most of your energy on the slower-growing muscle groups that give you trouble, and less on the muscle groups that grow easily.
GYNO
Q.I’vegotgyno,whichIassumeisbecauseIhavebeenusingsteroidsforacoupleofyears.Isthereanywaytogetridofitwithoutsurgery?

A.Gynecomastia – feminization of the male breast – is a bitch isn’t it? Excuse the pun unless you actually like having a pair of oh-so sensitive nipples protruding through your tank top.
Thisconditionoftendisappearsonceyoustoptakingsteroids.Youmay,however,havetowaitaboutsix months fortheextrafattytissueunderyournipplestoclear.Thestandardtreatmentforgynoistheanti-estrogendrugNolvadex(Tamoxifen),20mgdaily.Reducingyourbodyfatlevel can also helpyouclearupthecondition.Surgical removalisthelastresortbutmaybe neededincaseswherethepatientisunresponsiveto drugtreatment.
MUSCLE SORENESS
Q.Thedayafterareallygoodworkout,mymusclesarequitesore.Isthissorenessgoodorbad?Ifitisbad,howcanIpreventitandwhatshouldIdowhenitoccurs?

A.If the soreness is so severe that you can hardly move, obviously this is not good. Besides being painful, it can inhibit your upcoming workouts. But a mild soreness is not bad, and champs claim that if you do not feel some soreness after a workout then you haven’t worked the muscle hard enough to stimulate growth. Whether this is true or not is debatable.
The best way to rid muscles of the lactic-acid buildup that causes soreness is by doing light-weight, high-rep exercises to flood the muscles with blood and flush out the lactic acid. Massage is also useful in eliminating muscle soreness. If you are getting sore after every workout you might be overtraining, training too hard or getting insufficient nutrition.
TRAINING PARTNERS
Q.Ihaveoftenreadabouttheimportanceoftrainingpartnersinbodybuilding,andalsoabouttheimportanceofincreasingtrainingintensitybyreducingresttimebetweensets.Howcanyoutrainwithapartnerandstillreducetimebetweensets?Obviouslyyouhavetowaitforyourpartnertofinishhissetbeforeyoucanstartyours,andthat’saboutasfastasyoucan go, isn’tit?
A.It isn’t necessary to reduce time between sets to increase intensity. That’s only one way to do it. You can superset, do pre-exhaust sets of super-high intensity, and you can have your training partner help you with forced reps and perhaps a few negatives. While you rest, he can do his pre-exhaust or superset. When doing this type of training, the length of time your partner takes to do his sets is hardly long enough to allow you to rest and recuperate for your sets. You wouldn’t want to take less than 60-to-90 seconds’ rest between his set and yours.
The whole idea of having a training partner is to train with greater intensity while using heavier weights. If you train too fast, you must use much lighter weights and the cardiovascular system is brought into greater play. Decide what your priorities are: more size, via heavier weights and high intensity, or greater cardio fitness and reduced bodyfat, via light weights and fast sets.
HEAVY OR LIGHT?
Q.I’mprettymuchabeginner,withthreemonthsoftraining.ShouldIbetrainingheavy(repsinthe6-to-8range)orlighter(repsinthe10-to-15range)ifmygoalistogainsizeandmass?

A.After a three-month break-in period you can start training heavy. The beginner must build a good foundation through heavy weights and strict form. Except for calves, forearms, and abs, I believe you should keep your reps in the 6-to-10 range. As you advance you can make good gains with lighter training, but build your base first.
TENDONITIS
Q.Iam17yearsoldandIhavebeenliftingweightsforalmosttwoyears.Ihavelovedeveryminute ofitexceptforapainfulknee.MydoctorsaidIhavetendonitis.Shegavemesomeadviceonhowtotreatit,suchasicingitandtakingaspirin.Ireadthatthebestwaytotreattendonitisisrest,soIhaven’tworkedmylegslately. Iamtryingtosearchfortheright exercisethatwillbuildthesurroundingmusclesinordertoprotecttheinfectedjoint.Isthistherightthingtodo?

A good trainer is worth his weight in gold – as a spotter and as a coach.
MyproblemisthatIcan’tfindalegexercisethatdoesn’tputpressureonmyknee.Canyouhelpme?Idon’twanttogiveupbodybuilding–I’vejuststarted.

A.First of all, don’t worry. With the right amount of exercise and rest you’ll get rid of the tendonitis. Leg extensions are the best and safest exercise for you to start with. You must do this exercise and any other exercises with perfect technique. Bring your legs to the upper position, hold for a second, then slowly lower. Control the movement. Never do fast, bouncing movements, and avoid overstretching.
Try other leg exercises, but if your tendonitis flares up, use only partial movements. For instance, try hack squats or leg presses using only half the range. This should strengthen the muscles gradually until you are able to do a more complete movement. Also, don’t use too much resistance too soon.
STRENGTHENING THE LOWER BACK
Q. Ihavebeenliftingweightsforanumberofyearsandhavestrainedmylowerbackseveraltimes.Couldyoupleaseletmeknowwhichexerciseswillstrengthenmylowerbackandpreventfurtherinjurytothatarea?
A.No problem! The lower back is susceptible to injury, especially when training heavy on basic exercises for the legs and back. Squats, deadlifts, bent-over rows, T-bar rows, and cable rowing are often the culprits, usually because of poor form or too much weight. If you squat or deadlift heavy, limit such workouts to no more than once a week. Do really heavy deadlifting no more than twice a month. To strengthen your lower back I recommend hyperextensions, 4 sets of 15 reps, or good mornings, 3 or 4 sets of 12 to 20 reps. On lower-back work never go to absolute failure, and never use really heavy weights. Try to get a nice pump, but never strain.
SQUATS ARE KING
Q.Ihaveskinnylegsandasmallflatbutt.Whatwouldbethebestexercisetobuildupmylegsandtofilloutmyglutes?Pleaseadvisemeonsetsandrepstoo.

A.That’s aneasyquestionto answer.Squatsarethe absolutebestbuilderoflegsandglutesformenandwomen.Trydoing4setsof10to15reps,twoorthreetimesaweek.Makeyourtrainingprogressive byregularlyaddingweighttothebar,workinguptoasheavya weightasyoucan.Isuggestbodyweightfor15repsasaminimumgoal.Legpressesandlegcurlswillalsofillout thelegsandglutes.
GETTING RID OF BODY HAIR
Q. How do bodybuilders get rid of body hair?

A.Most bodybuilders just shave their hair off. Get a pack of those disposable razor blades. Get in the shower and shave under the hot spray. As soon as one razor starts to pull and drag a bit, use a new one. Be careful though! Don’t rush it. Don’t try and shave your whole body in five minutes. Take your time or you’ll nick yourself.
YoucanalsousecommercialhairremoverssuchasVeet.Testasmallareatoseeifyougetanallergicreaction.Ifnot,spreaditoveryourarms,legs,chestandbackifnecessary;waittheamountoftimeitstatesonthebottle,getinthe showerandrinseitoff. Thisisafast and convenientwaytoremovehair.
If you have the money, you can go to a salon and have your hair removed by waxing. But this is more costly (and painful) than shaving or using hair removers. One final tip: if you shave, do so three or four days before the contest. This gives small nicks, cuts and scratches a chance to heal.
OBLIQUES?
Q.It’salwaysbeenmyunderstandingthatmostbodybuilderswanttohavelittleifanyobliques.Butsomedoexercisesthatpromotetheirgrowth.Wheredoyoustandonthis?

A.Obliques areonlydesirableifyouhaveasmallwaistlikeFrankZane.Ifyoudonot,youwillruinyourtaperbyincreasingtheirsize.
CONFUSED – HEAVY WEIGHTS OR LIGHT?
Q. Should one use heavy, medium or light weights for a great body?
A.Opinions will always vary. One thing’s for sure; you can waste years of bodybuilding if you don’t increase your weights. You have to push the poundage up, at least to a certain stage. Nubret and Arnold both reached 500-pound bench presses. I can also recall seeing Arnold deadlift 600 and cheat curl near 300. Every top bodybuilder alive can manage a 350- pound bench and squat considerably more. You simply must push for more weight during your earlier years in the sport to improve. Later you can moderate the weight used and learn to make the body “feel” it, even if it isn’t heavy.
The best advice I can think of is try and make your workouts progressive from week to week, year to year. This does not always mean increasing poundage. You can do it by increasing sets, decreasing rest periods, Photo improving style, concentrating on the action, using intensity techniques, adding reps, tensing and squeezing the muscles at the conclusion of each rep, and by adding resistance to the bar.
FOREARMS
Q.MyforearmsaresobadIamashamedtowearashort-sleeveshirt.Ihavedevelopedaprettygoodchestandmyupperarmsarefair(16-1/4),butmyforearmsarelongandskinnywithvirtuallynodevelopment.

A.Many people have difficulty building forearms (and calves) because of insufficient cell allocation to that particular area. On the other hand, some thick-wristed naturals never need to do specific forearm work. Their forearms grow from regular exercises such as chins, rowing, curls, and pulley machines, all of which stimulate and work the forearms strongly.
People like you, with a long-wrist appearance and only a small amount of development near the crook of the elbow, should work their forearms regularly using the pre-exhaust system.
Try alternating wrist curls with overgrip chins, 4 sets each, your hands six inches apart, no rest between sets. Rest briefly and then alternate palms-up wrist curls with undergrip chins, 4 sets of each and no rest between sets.

CANCER
Photo by Irvin Gelb
Q. I have heard that exercise can cure cancer. Is it true?
A.No! Exercise cannot cure cancer, but new findings indicate that regular vigorous exercise can drastically reduce your risk of getting cancer. Many studies show that people who do not exercise are 10 times more likely to get cancer than those who exercise vigorously.
According to noted cancer researcher, Dr. Ernst Van Asken, people who do not exercise run the risk of having their healthy cells turn into cancerous tissue. The regular eating of junk food and smoking of cigarettes and cigars intensifies this effect.
TRIPLE-DROP AND PYRAMIDING
Q. Please explain the triple-drop and pyramid training methods.

A.The triple-drop method is a system whereby weight is systematically decreased during a set to enable further repetitions to be achieved. Pyramid training involves increasing the weight each successive set and then decreasing the poundage each subsequent set. Both methods are used extensively by today’s champs and many other bodybuilders worldwide.
HITTING THE TRAPS
Q.Ihavealongscragglyneck,notraps,andmyclaviclesangleupatabout30degreesevenwhenItryandforcemyshouldersdown.Iwanttowinallthetopbodybuildingtitles,socouldyoupleasegivemethetwobesttrap-buildingexercisesinthebook.

A.The two best trap exercises are high pulls from the floor and heavy shrugs. Your clavicle structure indicates that you are predominately ectomorphic. Bodybuilding will help you gain attractive muscular weight, but you will probably never win Mr. Olympia.
PRE-EXHAUST DETAILS
Q.Iamcurrentlyusingyourpre-exhaustsystemandwouldliketoknowonething.Afteryou’ve doneyourisolationexercisecouldyouusetwocombinationmovementsinsuperset fashion,soastohitthemuscleatdifferentangles?

A.No!Justuseisolationsetstoreallytirethesmallermuscle,andthenfollowimmediatelywithonlyonesetofacompoundmovement.
DOORWAY CHIN BARS
Q. Can you give me your thoughts on doorway chin bars? Are they safe?

A.Doorway chin bars unscrew to fit solidly between the uprights of any doorway. Pressure on the hard rubberized ends keeps the bar in place, not suction. If a bar is fitted properly it will hold a 300-pound man easily. The disadvantage is that the doorway chin bar is not suited for wide-grip chinning.
TRICEPSOUTERHEAD
Q.Pleaselistsomeexercisesforbuildingthe outer headofthetriceps.TheonlyequipmentIhaveisasetofbarbellsanddumbells,anEZ-curlbarandanadjustablebench.Thanksforanyhelpyoucangiveme.
A.Thebestexercise forthe outerhead ofthetricepsisthe supinetriceps extensiondonewitha light dumbell.Lieonyourback onabenchandhold a single dumbell atarm’slengthwithyourrighthand.Nowlowertheweightslowlywithyourthumbfacingdownwarduntilthe topofthedumbelltouches theleftpectoral. Returntothestraight-armpositionwithoutanybouncefromtheweight, as this can defeatthepurposeoftheexercise. This was a great favoriteofthelateSteveReeves,whousedtheexerciseextensively.
LOSE GUT WITH LEG RAISES?
Q. I need to lose my gut. How many leg raises should I do each day?

A.Legraisesareagreatexercisefortheabdominalmuscle,andthehard-to-reachlowerabsinparticular. However,theywillnothelpyougetridofyourgut.Toloseexcess fataroundyourmiddle–oranywhere else, forthatmatter,you havetoeat cleanand dosome cardio.Avoidjunkfoodandeat six nutritiousmealseachday.
TOO MUCH SUGAR
Q.Iliketotakesugarwithmycerealatbreakfastandalsohaveitinmybeverages.Issugarsobad?Idonotwanttogetfat.

A.Thebigproblemwithsugaristhatwesimplyeattoomuchofit.Oftenweareunawareofjusthowmuchweeat.You maynotrealizeit,butyou’re eating almost50percentsugarwhensucroseisa number three ingredientinaboxofcereal, cornsyrupisa number five,orwhenhoneyisa numberseven.Itisbeyondargumentthatsugarisaprimefactorintoothdecay, andit isalsothevillain inhypoglycemia.Sugarisalsoacceptedas contributing directlyorindirectlyto diabetesandheartdisease. Asabodybuilder,sugarisyourenemy.Ithas nonutritional value,yetitcancauseobesity.
Read labels carefully. Look for sucrose substitutes such as corn syrup or corn sugar, and watch out for words that end in “ose” which indicates the presence of sugar. Keep clear of: soft drinks, cakes, cookies, candies, canned fruits, ice cream, jams, desserts, and syrups.
STUBBORN CALVES
Q. Ihave probablythe worstsetof calvesintheworld.Iwouldn’tdarewearshortsinpublic.Canyougivemesometipsoraroutinethatwillhelpmebuildadecentsetofcalves?

A.Calves arethemostdifficultmuscletobuild,asfaras Iamconcerned.Mostpeoplewithoutstandingcalf development wereblessedwithgreatgenes.Thatdoesn’tmeanyoucan’tmakeimprovementstoyourskinnycalves.Itjustmeansitwilltakealotoftimeandhardworktobringthemuptospeed.Theonetipthatwillhelpyoumostisthis:Stretch.
Stretchingisvery important for complete calf development.Itwillhelp facilitate muscle growthandincrease circulationinthecalves.Stretchbothbeforeandafter a workout. Everysetyoudofor calvesshouldbefollowedbyplentyoffree-stretching movementsusingonlyyourbodyweight.Hereisacalf-specializationroutine.Trythisforfourweeks.Thengobacktoastandardmass-building routine foryourcalves.
CALF-SPECIALIZATION ROUTINE
Calfstretching:	(10minutes)
Standingcalfraises:		6 x50/40/30/20/10/50Seatedcalfraises:	3 x 6
Leg-presstoeraises:		3 x50/40/30Donkeycalfraises:	3 x 6
Stretching:	(10minutes)
OLD-SCHOOL CARDIO
Q.IhavebeentrainingforthreeyearsnowandIhavemadesomegreatstrides.IdecidedI’mreadytoenterabodybuildingcompetition.MyfriendhasbeeninacoupleofcontestssoIaskedhimtohelpputtogetherapre-contesttrainingregimenforme.Ican’tunderstandwhyheputsomuchcardiointhere! I toldmyfriend thisisabodybuildingcompetition, nottheTourdeFrance.I’mtryingtolooklikeRonnieColeman,notLanceArmstrong.
NowIfindthatmostoftoday’stopbodybuildersdotwohoursofcardioaday.Iconsider myselfanold-schoolbodybuilderandIcan’thonestlyseemyselfdoinganycardio.Ihatecardio.CanIgetingoodenoughconditiontowinabodybuildingcontestwithout doingcardiovascularexercise?

Photo by Alex Ardenti
A.Soyouconsideryourselfanold-schoolbodybuilder.That’scool.YoumightwanttogooutandrentPumpingIron.I amsureifyouare anold-schoolbodybuilderyou haveheardaboutPumpingIron.AsktheguyattheBlockbustercounterforthebodybuildingmoviesetinthe1970sstarringtheGovernator; Arnold Schwarzenegger.Anyway,inthismovie LouFerrigno, atthattimeconsideredthelargestofallbodybuilders,isgettingready fortheMr.Olympia.Loudoesanextremelyintense,heavyweight-training workoutthatI amsurean old-schoolbodybuilderlikeyouwouldlove.Butifyoulistencarefully,youcanhearLoutellinghis trainerheisgoing torun acoupleofmiles.Sothelargestbodybuilderofthe1970swasdoingcardio.
I don’t know where you got the idea that old-school bodybuilders didn’t do cardio. There is more to bodybuilding than training with heavy weights. So the answer to your question, “Can I get in good enough condition to win a show without doing cardio?” is a definite no. You have to drop the idea that bodybuilders who do cardio aren’t hardcore. You know where you can see bodybuilders who don’t do cardio? You can see them walking off the stage and going home after the top five in their class have been called out.
I don’t know if you have noticed this, but the standards for bodybuilders have changed dramatically over the past 30 years. Having the biggest biceps won’t guarantee victory. You have to come into a contest big, symmetrical and shredded, with nearly transparent skin, or you can forget about winning anything. If you want to be competitive you have to come in with ultralow bodyfat. Cardio burns bodyfat. It’s not rocket science.
I’m sure if you search long enough you can find a bodybuilder who says he doesn’t have to do cardio, but such bodybuilders are as rare as two-dollar bills. Besides, many of these people who say they are genetically gifted are taking dangerous medications for thyroid or prescription fat-loss pills. I strongly suggest that you stay away from these medications and do it the old-school way: Do your cardio. If you’re going to put all this time into your body then why not create the healthiest body you can? Doing these drugs would wreak havoc on your heart and central nervous system, so be smart.
SUPERSETS – TOO SEVERE?
Q.Ihaveheardmanybodybuildersstatethattheyonlyusesupersetspriortoanimportantcontest.Theysay supersets aretooseverefortheoff-seasonandtheywouldsoonburn out.Myquestionis,wouldn’tsupersetsperformedwithlessintensityduringtheoff-seasonleadtoshorterworkoutswhilekeepingthemusclesgrowing?

A.You are assuming that the superset principle can be used moderately. But supersetting is by definition an intensity technique. The superset principle is not clearly defined. Some people superset chest and back, while others might superset two biceps exercises. The benefit of supersetting is that it saves time. And obviously, when more work is done in a shorter period of time, the benefit is increased greatly, and so is the intensity.
If you always keep in mind that muscle-building gains come about from increased intensity (resulting in an increased blood flow – to pump up capillary size), as long as you provide the system with adequate nourishment and rest (to allow compensational growth to take place), you will not go wrong. No known exercise is “too severe,” but you should use discretion on the number of sets performed. Too many sets can lead to overtraining and the resultant loss of muscle size.
VITAMIN C – HOW IMPORTANT?
Q. How important is vitamin C in the bodybuilder’s diet?

A.I don’t know if you could possibly single out any particular vitamin and stress its importance over another, because they are all important. But here are a few facts about vitamin C that might help you. Vitamin C is an antioxidant. One of its specific roles is promoting the
formation of collagen, the single most important connective tissue protein in the body. Contrary to what I’m sure you have heard in the gym, the body also stores large amounts of vitamin C in the adrenal glands, where it is needed to aid in the production of the hormones epinephrine and norepinephrine.
MEDIUM-CHAIN TRIGLYCERIDES – MCTS
Q. What are medium-chain triglycerides?

A.Medium-chaintriglycerides(MCTs)arespecialdietarynutrientsderivedfromcoconutoil.MCTshavebeenusedforover30yearsinhospitalnutrition.Theycontainovertwicetheenergyofcarbohydrates,butareabsorbedandmetabolizedaseasilyascarbohydrates.Your redmusclefibers(backandlegs)preferMCTsasanenergysourceduringexercise.
MCTshavebeenshowntoreducebodyfat,improvethemetabolismofcarbohydratesand proteins,andenhancetheabsorptionofessentialelementslikecalciumandpotassium.MCTswillgiveyouextraenergyduringhardworkoutsandhelpyourecovermorequickly.
TOO SMALL A WAIST!
Q.Myquestionmayseemunusual.Mywaistareaisdefinitelytoosmall.Idonotwanttoentercontests–Ijustwanttolookgoodonthebeach.Ihavetriedperformingsidebendswithadumbellinbothhands,butmyobliquemuscles arenotthickeningup.Pleasedonotdoubtthatmywaististoosmall; severalfriendshavepointeditouttome.Mywaistmeasures22inchesandmychestis43.

A.Iguessthere’snotmuchhopeforMelvinAnthonyorDexterJacksonthen,isthere?Atanyrate,theobliquesarenotreallyworkedwhenyouusetwodumbells.Youmayaswellusenoneatallbecauseyouare balancingtheweight whenyouusetwo. Trysidebendswithonedumbell(3setsof30reps).Youwillalso findthatifyoutrainwithheavyweightsinbasicmovementslikerows,squatsanddeadlifts,yourwaistlinewillbalanceupquickly.Besides,didyoueverconsiderthatyourfriendsmightactuallybeenvious?
HOW MUCH PROTEIN?
Q.Howmuchproteindoyouactuallyabsorbat any onetime?IfI eat a steakwith100gramsofproteininit,howmuchdoIreallyabsorbanduse?Isitbettertotakeinslightlytoomuchproteinthannotenough?Whatarethesideeffectsofeatingtoomuchprotein?

A.Theamountofproteinthatyoucandigest andabsorb(calledbioavailabilityoftheprotein)isdependentonmanyfactors,includingthestateofyourdigestivesystemandthe typeofproteineaten.Forexample,about90percentofhigh-gradeanimalproteinisbioavailable;whilesome plantproteins,becausetheyare poorlydigested andabsorbed,mayhaveabioavailabilityoflessthan50percent.Ifyouhavediarrhea,thenmoreoftheproteinwillpassrightthroughwithout beingdigested andabsorbed.
Bytakingina very large amountofproteinallatonce, youmayoverloadyourdigestivesystem.It’sbestnottooverdoproteinconsumptionatanyonemeal.Mostathleteswhowanttogainsizewilltaketheirproteinoverseveralsmallermealsratherthanoneortwolargerones
    • it’smoreefficientandyoufeel lessbloated.
If you take 30 grams of a protein supplement, then you will likely digest and absorb about 25 grams. If you eat 100 grams of a high-protein food such as meat or fish then you are also getting 25 grams of protein. High-protein foods usually contain about 25 percent protein by weight.
MOTIVATION LEVELS
Q.Whatisthebestwaytomotivatemyselftoliftweights?Ican’tgotoagym.Also–whichaminoacidsarethebesttotakeandwhenshouldItakethem?

A.If you cannot find the reasons to motivate yourself to train, I can’t do it for you. Set some goals for yourself and go after them. All bodybuilders are self-motivators. Something drives them into the gym, and makes them want to train harder. You have to get that “eye-of- the-tiger” desire.
The best amino acids are the complete amino-acid complexes. Taken with your meals and between meals they keep your blood-sugar levels elevated, keep you in a positive nitrogen balance, curb your craving for sweets, help build muscle, and burn fat. Try five with each meal and two every two hours between meals.
STICKING POINT
Q.I’vecometoapointwhereIjustcannotseemtoincreasemyworkoutpoundagesanymore.Ihavebeenatastickingpointforoversixmonthsandmyprogresshasstalled.

A.Addingweightisnot theonly methodofaddingresistance.Tryingconstantlytoincrease workoutpoundagesleadsto cheating,whichlimitsmuscleandstrengthgrowth.Try thistrick:dowhat I call one-and-a-halfs.Doa half rep followedbya full rep. This totalsonerep.Do allyourreps for every exerciseinthis manner.Thesecretistodoonly 3sets.Anymorewillleadtoovertraininganda resultinglossofmuscletoneandhormone depletion. Ihavefoundthatbodybuildersalwaysaddexercises,sets,andrepswhentheystopimproving. Thisneverproducesresults.Therealsecretistocutbackonsetsandusebetterform.
BETTER BICEPS
Q.Ican’tseemtomakemybicepsgrowandrespond.Ihaven’tgainedinsixmonths.Howcan Imakemybicepsgrow?Idobarbellcurls,dumbellcurlsandpreachercurls,3setsofeachof10reps.

A.Trydoing21sforincreasedarmsize.Do7partialbarbellcurls,movingthebarhalfwayup.Nextdo7partialrepsfromthetop,loweringhalfwaydown.Nextdo7fullreps.Yourbicepsshouldbepumpedtothemaxand onfire!Try alsotoeatmore– proteininparticular. I recommend30gramsofprotein sixtimesadaywhileonthis biceps program.Alsotry taking five free-formaminoacid tabletsandfivedesiccatedliver tablets every threehours.Thiswillkeepyouinapositivenitrogenbalanceandyourtissueswillbesaturatedwithprotein.
OVERTONUS
Q. What exactly is overtonus? How is it caused?
A.Overtonus is a term rarely used these days, but in short it is a condition caused by too many sets and too many different exercises. The term used now is overtraining. This may cause muscle loss, hormone depletion, weakness, and a smoothed-out appearance. Other effects include an inability to produce a pump and general lassitude or weakness.
ENOUGH IS ENOUGH
Q.Howdoyoutellwhenyouhavedoneenoughsets,andhowmuchofapumpshouldyouaimfor?

A.Theright numberofsetsistheamountthat producesmaximumpump. To findout therightnumberofsets,exerciseuntilyouarepumpedtothemaximum.Thencontinuetoexercise untilyoubeginto losesomeofyourpump.Atthispoint,refertothenumberofsets,timetempoandrepetitions requiredtoachieve this effect. Thisisyourpersonalexercise requirementlevel.Whenyouloseyourpump,youknowyouaredoingtoomuch.Nexttimedoalittleless.
EARLY-MORNING TRAINING
Q.TheonlytimeI can trainis6a.m.,beforeIgoto work.HowdoI eatbeforethisworkout?Abigmealisdifficultatthistime.Also,Iwantedtoknowifmyworkoutscanstillbeproductiveatthishour.

A.Betteryouthanme,that’sforsure!Seriouslythough,you’regoingtohavetoeatyourlarge glycogen-loadingmealsthedaybefore.Thesewillfuelyourearly-morningworkouts.Beforeyourworkoutjusteatsomethinglikefruitoranenergybar.Youcanalsodrinkacoupleofcupsofcoffee.Youwantenergytogetthroughyourworkout,butnotenoughtomakeyoupuke after 3sets.
As for productivity, sure your workouts can be productive at that hour. Whenever you can work out, do so.
JAZZING UP TUNA
Q. I hate tuna, but I want to eat it for its protein content. How do I get the stuff down?

A.Simpleoldbodybuildingtrick,andI’msurealotofyououttherehavetriedit:pineapple. Takeacanoftunaandthrowinacanofpineapple.(Makesurebotharepackedinwater).Thepineapplekillsthedrytunataste.Greatprotein, greatcarbs, nofat.

The best time to train is whatever time you’ll actually go.
Photo of Jae Jung by Paul Buceta
GOING FOR THE V
Q.WheneverIdoT-barrowsanddumbellrowsIcanreallyfeelmylats.WhenIdobarbellrows,however,Ican’tseemtofeelmylatsatall.DoyouhaveanyideawhatI’mdoingwrong?

A.You might be using so much weight on your barbell rows that you’re heaving and throwing the weight up rather than rowing it up strictly. Sometimes guys go so heavy that their bent-over rows look more like deadlifts. Try going lighter and concentrate on proper technique. Use a weight that allows at least 6 strict reps and then cheat out 2 or 3 extras at the end for more intensity.
LACKING LOWER TRICEPS
Q.Ineedtobuildmorelower-tricepsthickness,especiallyneartheelbow.What’sthebestlower-tricepsexerciseyouknowof?

A.Youshouldunderstandthatyoumayhavehightricepsinsertionsandmaybeincapableofbuilding much muscle massnearyourelbows.Ofcourse, youwillneverknowunlessyoutry. I thinkseatedEZ-baroverheadextensions workthelower tricepsmorethanthelyingversion;but oneoftheverybestlower-triceps buildersofallistheclose-grippushup.Placeyourhandstogethersotheyarealmosttouchinganddirectlyunderyourchest.Forreallower- triceps workmakeyourhandsintofists.Nowdoas manypushupsasyoucan.Doyourreps slowly,feelingthelower-tricepswork.Try4setsofmaxrepsofclose-grip“fist”pushupsandseehowmuch lower tricepsyoucanbuild.
DIET–HOWIMPORTANT?
Q.Does dietplayabigpartinweight-trainingsuccess?I’maskingthis because Idon’tliketakingallthesupplementsmostbodybuilderstake.Aretheynecessary?Also,whatkindofdietshouldabeginnerfollow?

A.Yes, diet does play a major role in your bodybuilding program if you are trying for a muscular body. All experts agree that diet is responsible for at least 50 percent of your success in bodybuilding and most people who work in bodybuilding put the figure even higher. Jay Cutler and Larry Scott think it’s more like 80 percent, especially when dieting for a contest.
Food supplements are not an absolute necessity, but most bodybuilders take supplements because results generally come a little faster and more easily with food supplements. This is especially true if you are underweight and need extra protein and calories in your diet. Then protein powders and weight-gain formulas really shine.
Generally speaking, you should try to eat low-fat protein sources such as fish, poultry, egg whites, skim or 1% milk, and some lean red meat. Fresh fruit and vegetables are a must. For starchy complex carbs try brown rice, yams, baked potatoes and some whole grains. Keep your
fat intake as low as possible. If you wish to gain weight you will of course consume more calories daily than if you are overweight and needed to shed some pounds.
Most bodybuilders eat five or six small meals a day instead of three larger ones, as is traditionally done. This allows you to digest and assimilate your food better and keeps the blood sugar levels elevated throughout the day. Eating smaller, more frequent meals also keeps your muscles constantly supplied with nutrients.
TRAINING AROUND A LOWER-BACK INJURY
Q. I just receivedthebadnewsthatIhavetotake awhole monthoffmyweightlifting becauseofaminorlower-backinjury.HowmuchstrengthdoyouthinkI’lllose?Howlongitwilltaketoregainthatstrength?

A.If you take a whole month off, you will probably lose about 30 percent of your strength, but you should regain most of that in a month or less. However, I do not suggest you take a complete layoff. With your doctor’s okay, do some exercises that do not stress the lower back. This means mostly isolation exercises. For example, instead of shoulder presses for the delts, you might want to do light seated laterals, keeping the back straight and no cheating. For the arms, instead of the barbell curl, you might do seated dumbell curls with your back braced against a preacher bench or a wall. For legs, instead of squats, do light leg extensions and hack squats. For the chest, do light bench presses to the neck with no arch. For the lats, do lat pulldowns, which will help decompress the spine. For triceps, lying triceps extensions with an EZ-curl bar will not stress the lower back if you keep it flat. Use strict form with no cheating, arching, or throwing the weights around. You should also do slightly higher reps than normal, say in the 15 to 20 range. If you follow these tips you shouldn’t lose any of your muscle size or strength.
MUSCLE SIZE – HOW FAST?
Q.Howfastcanmusclesgrow?Iwanttogetmybodyinshapeasfastaspossible.Idonotwanttowait15or20yearstobuildupmybody.HowmanypoundsofmusclecanIexpecttogain eachmonth?

A.The average bodybuilder,ifhetrains hardandeatswell,can expectto averageabout onepoundofweightgainpermonth(12poundsayear).Ontheotherhand,withachangeupintraining(changeofdiet,equipment,gym,atmosphere,trainingpartner,etc.)someseeminglyaverage bodybuildershavegained12poundsina month! Needlesstosay,italldependsonwhetheryouareanaturalgainer,yourtrainingintensity,yourdiet,andyourresthabits.
A bodybuilder with a positive attitude and personal goals who trains regularly and hard, eats five or six meals a day, takes the appropriate supplements and rests sufficiently between workouts is going to make far better gains than someone with infrequent workouts who misses breakfast, takes no supplements, plays tennis before his workout and goes to a club afterward.
ADDITIONAL ARM SIZE
Q. I weigh225poundsandhavebeenweight trainingforaboutninemonths.Mybestbenchpressis300pounds.Mychestis49inchesbutmyarmsareonly17inches.Mytriceps
aregood,butmybicepsareflat.Iworkmyarmshard,butIcan’tgetthemtogrowbeyond17.

A.Eighteen-inch arms will come quickly for you with a “shock treatment.” Do four alternating curls with 25-pound dumbells. Increase the weight five pounds each set until you can no longer curl. Now turn around, and work down the rack. No rest between sets, just shake your arms and take four deep breaths. Do no other biceps work, and work arms no more than three days a week. Also, no abdominal work of any kind. Take in some protein, amino acids or desiccated liver every two hours. In three weeks you will have that extra inch!
BREATHING
Q.Ihaveheardvaryingopinionsaboutwhetherornottoholdmybreathduringworkouts.ShouldIorshouldInot?I’mconfused.

A.Itisimpossibletogiveeverythingtothetoughpartofanexerciselikesquatswithout holdingyourbreath.Allheavyexercisesinvolveholdingthebreathduringthemostdifficultpartofthemovement, after whichyouimmediatelyexhale.
There are many theoriesaboutbreathingandexercises,butas long asyoudon’trun into anoxygendebtthereisnocauseforalarm.Ingeneral,trytoinhaleandexhaleforeveryrepofa given exercise. Thisisgoodfor pacingand concentration, andensuresyour bodyhasadequateoxygen.
A DARKER, SAFER TAN
Q.Whatisthesafestwaytogetadarktan?IlikethewayIlookwithadarktan,butwithskincanceranddry,agingskin,I’mconcerned.Howdobodybuilders alwaysseemtohavethatdarkglow,eveninwinter?Ihaveseenadsonsprays,creams,andpillsthatyoucantaketogivetheskincolor,butwhat’sthestoryonthese?Whatissafeandwhatisnot?

A.First I should point out that most bodybuilders do not have year-round dark tans – they tan for shows and photo shoots. In the off-season and during the winter they have very little tan, if any. But you are right to be concerned about skin cancer from tanning in the sun.
While a little sun is okay, the safest way to achieve that dark look is to use tanning lotions. These allow you to get a tan without any exposure to ultraviolet rays. Tanning beds are your next best bet, though their safety has also come into question. If you do tan in the sun, start slowly – say, 10 or 15 minutes a day – and then gradually build up. Make sure you use sunscreens to avoid burning.
WRIST PAIN
Q.Ihaverecentlystartedbodybuilding.AfterthreemonthsofworkoutsIhaverunintoaproblemwithmywristsandforearms.Itfeelslikemybicepscancurlmorethanmywrists canhold.WhenIdoanycurlingexercises,Igetapaininmywristsandinthetendonsandligamentsofmyforearms.Thishasforcedmetostopcurling.

A.The problem is that your wrists aren’t able to take the strain while your biceps are. The solution is twofold. First, you can support your wrists with either a splint or supportive wraps,
but only in your heavier sets. Next is to eventually become independent of any supports by concentrating on your wrist and forearm strength during every workout. Pick two or three exercises that give the wrists and forearms a good workout, such as wrist curls or reverse curls, but be sure that your wrists don’t hurt regardless of which exercises you choose to do. If you feel pain, don’t do that exercise – or modify it so that it still works the wrists and forearms but doesn’t hurt.
SPLITTING THE PECS
Q.Iwanttoknowhowtodevelopasplitbetweenmyupperandlowerpecslikesomeofthetopbodybuildershave.WhichexercisesshouldIdo?

A.A split between the pecs is not something that can be trained for. Just as some people cannot build peaked biceps or long, full calves, most people cannot build a deep split between the upper and lower pecs. The ability is strictly genetic. One of the best in this regard was former Mr. Olympia, Franco Columbu.
You will need to do specific exercises for the upper and lower pecs – incline presses and flyes for upper pecs, and decline presses and flyes for lower pecs. Also, very important, you must have a low bodyfat level to show a split between the pecs. If you had this split it would be visible only without a layer of fat overtop. Build your pecs, lower your bodyfat and you may find that elusive split.
LACK OF ENDURANCE
Q.Ilikedoingsquats,butIgetsooutofbreathafteronlyacoupleofrepsthatI’munabletodoalongenoughsettoworkmylegs.HowcanItraintoimprovemystrengthendurance?

A.Youneedtogetintobettercardiovascularshape.Besidesrunningafewmilestwoorthreetimesperweek,trysprintingtwiceaweek,eitherrunningorwithabicycle.Also,makesurethatyoubreatheinandoutwitheachrepetitionwhenyoudoyoursquats.Don’trush, butkeepasteadyrhythmwhenperformingtheexercise.
ABS – NOT EVERY DAY!
Q.Ifyouworkmuscleshardandinfrequentlyto buildthemup,andlong,frequentworkoutscausemusclestogetsmallerandtighter,thenshouldn’tItrainabseverydayforlongsets?

A.Aswithanymuscle,ifyouworkabdominals everydayyouwilllosethem!Theywillsmoothoutandbecomebloatedlooking.Overtrainingdoesnotproducemuscletissue–itdestroysit.Workyourabdominalsjustasyouwouldanyothermuscle.
FULL CANNONBALL-SIZED DELTS
Q.IwanttobuildhighdeltoidsthatreallylookimpressivewhenIdoadouble-bicepsposefromtheback.Ihaveafriendwithimpressiveshoulderwidth–hislateraldeltoidsstandout wellfromtheside,buthedoesn’thavefullydevelopedshoulderswhenviewedfromtheback.Pleasegivemeadvice.

Photo of Kamal ElgargnibyRobertReiff
A.Theexercisesthatcontributemostto“high”deltoidswhenviewedfromthebackarethepressbehindtheneck,theincline-benchpress,andalternatingfrontraiseswithdumbells.Themuscleyouadmireisactuallythefrontal deltoid. Your friend musthavespentmoretimeonthosedeltoidexercisesthatgivealongerlooktothedeltoidmuscle.
TURNING CALVES INTO COWS!
Q.Idon’thaveacalfmachineathome,andIwanttobuildreallygoodlowerlegs.Whatdoyouadvise?Ilivewayoutinthecountry,soIhavetotrainathome.

A.Many bodybuilders train their calves without machines by doing such exercises as concentrated heel raises, single-leg calf raises and “burns.” However, the greatest calf development has resulted from many, many sets of standing calf raises using a machine. The best non-apparatus exercise for building lower leg size is the donkey calf raise. Place your toes on a four-inch block of wood, bend over at the waist (supporting your body with your hands on a chair or bench), and have a heavy training partner sit on your lower back. Try to do no fewer than 20 reps and work up to the point where you are doing at least 8 sets three times a week.
FAT EMULSIFIERS
Q.Iwanttoknowifcholineandinositolhelpthebodylosefat.Also,Ihaveheardthatregulardosesofcidervinegar,lecithinandkelpcanhelpdefinition.Isthistrue?
A.Thisisadifficultquestiontoanswer.Themedicalprofessiontendstodisagreewiththe usefulnessof any oftheseingredients as fatmobilizers.However, manybodybuilders swearbysomeoralloftheabove–especiallywhentakeninconjunctionwithalow-caloriediet.Thedifficultyis inknowing which,ifany,ofthesupplementswork,andwhetherornotanyincreaseddefinitionisduetothesupplements,orthelow-caloriediet,ortoboth.Theanswerwouldbemoredefiniteifsomeunbiasedauthoritywould arrange some strict controlledtestsonbodybuilders.
TOO OLD!
Q.IamworriedbecauseIhavejustdiscoveredthewonderfulworldofbodybuilding,butI thinkImaybetoooldtomakeprogress.MydoctorsaysIamfitandrecommendedthatItake upweighttrainingtogainbodyweight,butIam26yearsold.

A.Dear me! 26 years old! One foot in the grave … Now hear this, if you are in good physical health, you can make fine bodybuilding progress at twice your age! Granted the ideal age to start bodybuilding is the middle to late teens, but just because you’re a touch older doesn’t mean you can’t make amazing progress. Just make sure you start right and don’t waste your time on incorrect training methods.
TOO MUCH PROTEIN?
Q.Ifollowahigh-proteindiet,tryingfor50gramsofprotein,sixtimesdaily.Mydoctortellsmethisistoomuchandthatitwillputastrainonmyliver.HowcanIgettheproteinI needwithoutharmingmyliver?

A.Tryfree-formaminoacids,whichgodirectlyintothebloodstream.Thisplaceslittleornostrainontheliver,andyougetalltheproteinyou need.
CUTTING THE PECS
Q.IamaloyalreaderofMuscleMagInternationalandreallyenjoyit,andIhopeyoucan helpme.Ihavebeenworkingoutforoverayearandhaveabigchestbutcan’tseemtogetmypectoralmusclestightorcut.Idoalotofdeclineandinclinepressesandflyes,buttonoavail.Iambig,butnothardandtight.Iwouldappreciateitifyoucouldgivemeafewpointers.

A.Ifyouarebigbutnotcut,youarecarryingtoomuchbodyfateverywhere,notjustinthepecs.Youmustlosesomefat.Cutbackonyourcalories.Yourchestwillbesmaller,butcutand bettershaped.Eatonlygood,nutritiousfoods,nojunk.Asforexercises,Irecommendthatyoudomoreisolation exercises foryour pecs,aswellas tryingsupersets.Forexample,try declinepressessupersetwithdeclineflyes,inclinepressessupersetwithinclineflyes,ordipssupersetwithdumbellpullovers.
STRETCH MARKS
Q. What is the cause of stretch marks and how can I get rid of them?
A.Stretchmarksoccurwhenyourmusclesgrowfaster thanyourskin.Theyalsooccurwhen individuals gaintoomuch weight (usually fat),tooquickly.Ithasalsobeensuggestedthatpoornutritioncausestheskinto loseits elasticity,andthereforeitdoesn’tstretchwhentheunderlyingmusclegrows.Themostcommonspotsarethechestanddelts,particularlythepec-delt tie-in.Manyauthoritiessuggestthata lackofminerals,suchasmanganese,contribute tothecondition.Onceyouget stretchmarksit’svirtually impossibletogetridofthem.Youcanreducethechances ofdevelopingnewonesbysupplementingyourdietwithmanganeseandagoodvitamin-mineraltablet.Also,takeextravitaminsAandE.Finally,somebodybuildershavefound thatvitaminE-richcreamshelp alleviate already existingstretchmarks,but theeffectisminimal.
HERNIA
Q.IthinkIamdevelopingahernia.IthurtswhenIdosquatsandotherlegandabexercises.CanIcorrectthisproblemthroughexercise?WhatshouldIdo?

A.The first thing you should do is see your doctor and determine if you indeed have a hernia. You can prevent a hernia by strengthening the abdominal wall, but once you have one, only surgery can correct it. The condition is aggravated by intrathoracic pressure (holding your breath and straining). Do all your leg work sitting or lying on your back. Make sure you have no downward pressure.
MASSIVE LEGS
Q.IwouldliketoknowhowtogetmassivelegsizelikeJayCutler.Iwaswonderingifa personcandiet,trainhardandcompetesuccessfullywithoutstronggeneticpotential?

A.Just as there’s no real substitute for a “winning hand” dealt by genetics, there’s no substitute for the basic squat when it comes to quad growth. Whatever exercises you do for thighs – and you should be doing at least two exercises for size and one for shape – base them around the squat. Work up to 6 to 8 sets of 10 to 20 reps in the squat before performing your shaping exercises. Treat the lower leg the same and do at least three exercises (with different foot placements) for the calves. Base your calf workout around the standing calf raise.
BUILDING THE INNERS
Q.Ihavetwoquestionsforyou.One,howdoyoubuilduptheinner-thigharea,andtwo,willlegextensionshamper mysquatstrength?

A.On the first question, all you have to do is perform all your squats, leg presses and hacks with your feet wide apart. Be sure to point your toes outward and go all the way down.
Asforquestionnumber two, who knows forsure?I’ve alwaysdonebothinmylegworkout,whetheronthesamelegdayorconsecutivelegdays.Asabodybuilderyoushouldaimfortotaldevelopment,andthis means hittingthemuscles fromallangles.Legextensionsmighthinderachievementofa one-repliftrecordonthesquat,butisthis what you’re after? Iadvisegoingforthemaximumeffect,andhittingthemusclewithasmanydifferentexercisesaspossible.
SIDE DELTS
Q.ItseemsthatIcan’tgetmysideandreardeltstogrowwithregularstandinglateralsandrearlaterals.Doyourecommendanyexercisethatworksnotonlythesideandrearhead,butalsothetie-inbetweenbothheads?

A.Ihavejusttheexercisetomeetyourneeds.It’sthelyingone-armlateral.Youcandoiteitherlyingonthefloororoffabench.Theimportantthingistolieonyoursideandtoliftthedumbell smoothlyandstrictlywithdeltpoweralone. Keep a slightbendinyourelbow asyoulowerthedumbellinfrontofyour body.To takeadvantageofnegativeresistance,lower slowlyandwithgreat control. Never allowthedumbelltorest ortouch thefloor – keepconstanttensiononthedelt.Keepingthelittlefingerhigherthanthethumbatthetoppositionwillworkthesidehead, therearhead andthetie-in. This was Serge Nubret’s favorite delt exerciseand he hadsuperbsideandreardelts.Keeptherepsinthe10-to-15rangeand doat least4setseverydeltworkout.Andbytheway,ifyoulowerthedumbellalongthebodyyouwork mostlythesidehead.Lowerbehindthebodyandyouhit mostlythefronthead,withsomesidehead andtie-ininvolvement.
UPSET STOMACH
Q. Every time I take vitamins I get an upset stomach. Help!

A.The cause could be the brand of vitamins, the time of day you take them, or whether or not you’ve eaten. Experiment with all of these variables and I’m sure you will find a plan that works. If not, you might want to see your doctor, especially if you have allergies or are taking prescription medicine.
MORE ON TRAINING TIME
Q.I’vealwayswonderediftherewasa specifictime ofdaytotrainforbetter andfasterbodybuildingresults.Inallyouryearsofexperiencehaveyoufoundthatanyparticulartime ofdayisbetterthanallothersforfastandsuperiorresults?

A.From the time one rises in the morning, energy levels build, so that by midafternoon, between 3:30 and 6:00 p.m., they are supposed to be at their peak. This energy level depends on a person’s habits, the amount of sleep he or she gets, and how well his or her diet meets the demands of the body.
However, not everyone is in a position to train at four in the afternoon, regardlees of energy levels. Besides, this energy peak can be disturbed by other frustrating or emotional factors, which exact their toll on a person during the day. Therefore, there is no particular hour better suited to training than the next. Make adjustments and fit your training schedule into whatever hours are available. By far the most important thing is that you train consistently, so the ideal time is whichever time you will actually go.
STARTING OVER
Q.Myinterestintrainingwithweightsstartedatage17,andnowthatI’mfinishedhavingchildrenIwanttopursuebodybuilding.Ineedmoreinformationonfat-burning,supplements,
and muscle-building.
Most of my mass is in the lower half, so I have to work harder to burn fat. Burning fat and building muscle at the same time seems contradictory. Could you please give me some advice? Thanks!

A.It is possible to burn fat and build muscle at the same time, but you must have a good solid plan that balances training with nutrition.
Toburnfatyouneedtofollowalow-fat,moderate-carbohydrate,high-proteindiet.Trytoeat at least every threehours,withyourmorningmealsthelargest,followedbydecreasingmealsizesthroughouttheday.Takeamultivitamin-mineralsupplementwithyourmeals.Also,drink at least eightglassesofwaterdaily.

Serge Nubret performing his favorite delt exercise, the lying one-arm lateral.
Photo by Silvio Oliva

Photo of Lou Joseph by Jason Breeze
Asforyourtraining, workoutwithweightsfourorfivetimesa week, training twobodypartseachsession.Addsomesortofaerobicexercisefiveorsixtimesaweek(45minutes formaximumresults).I recommendseparatingyourweight trainingandaerobicsbecauseifyourtotalexercisesessiongoesover90minutes,youwillprobablystartlosingmuscleinstead offat.Allthebestandgoodluck!
HOW MANY CALORIES?
Q.I’mabeginning(female)bodybuilderwhoneedstoloseweight.EveryarticleI’veread saysyouneedtoeat6,000oreven7,000caloriestobuildmusclemass,butIneedtolosefat.Isitpossibletodobothatthesametime,ordoIhavetolosefat,thenbuildthemusclemass?

A.Those articles do not apply to you or most any other women. To build muscle you do need to eat plenty of protein (approximately one to one-and-a-half grams per pound of bodyweight per day), but the number of calories should probably range from a minimum of 1,600 to a maximum of 2,500, depending on your current weight and metabolism.
Don’t think in terms of just losing weight. Replace excess bodyfat with good solid muscle tissue. When this happens you are leaner, but your actual bodyweight may not go down because fat takes up far more volume than muscle, pound for pound. Finally, while you need
cardio for health and to help lose bodyfat, don’t make the common mistake of doing hour upon hour of cardio – especially if you aren’t eating enough. This makes you lose weight but you may still appear fat, because you will have lost some muscle. Eat right and train right for sculpting a lean, tight body.
16 AND NEEDS HELP!
Q.Iama16-year-oldbeginnerinbodybuilding.Ihavebeentrainingforfourandahalf weekswithnoresults.Pleaserecommendagoodtrainingprogramforme,alongwiththemaxamountoftimeIshouldspendinthegym.Iwouldappreciateitifyouwouldrecommendmydailycalorie intake.Thank youverymuchfor yourhelp.

A.I’m going to answer this letter not just for the individual but for every beginning bodybuilder out there. You see, today’s kids who are in the gym are not getting the right picture. They want it all, they want it now, and they don’t want to sweat a drop to get it! Come on dude, I’ve taken longer layoffs than four weeks. In a month I might train a bodypart only four times. How can you expect anything to happen in a month?
Now let’s get a grip on reality here. I want to see some honest blood, sweat and tears in the gym. Barbells, dumbells, clanging plates, rock and roll cranking loud, and sounds of pain and groans throughout the concrete walls. Do all that and then talk to me in a year.
HIGH REPS OR LOW REPS
Q.IamconfusedabouthowmanyrepetitionsIshoulddo.Someguysatthegymsayneverdomorethan10reps onanygivenset,oryouwillbeovertraining.Whatdoyourecommend?

A.So you are looking for the magic number of repetitions? I searched for years, and to be honest with you, I am not sure I have the answer. What I do know is this: Each muscle is composed of two different types of muscle fiber: fast twitch and slow twitch. Fast twitch is identified as the explosive type, and responds best to lower reps, while slow twitch are defined as the endurance muscles, which respond best to higher reps. Logically, what follows is that to thoroughly train the total muscle you should incorporate both high and low reps in your sets. The following is a good rep sequence based on a 4-sets-per-exercise routine.
Set1 –12repswithamediumweightSet2 – 8repswithaheavierweight
Set3 – 4to6repswithyourheaviest weightSet4 –15to20repswithyourlightestweightLACKSDEFINITION
Q.Idon’tknowwhattodo.I’m16yearsold,5‘9”andweigh195pounds.Itrainonathree-days-on/one-day-offroutine.WhileI’vebuiltmyshareofmass,Ilackdefinition.Myproblemareasaremyabs,thighs,andobliques.CouldyousuggestafewexercisesandadietIcouldfollow?

A.You likely need to lose 15 to 20 pounds. You didn’t list your training routine, so I can’t make any recommendations there. Keep your sets per bodypart to 12 or under for major muscle
groups,and8orfewerforminorones.Keepyourrepsfrom6to12forupper-bodyexercises,and10to20onlower-bodyexercises.Trainabs,calvesandforearmswithhigherreps.
I recommend that you start to do some cardio, such as jogging, biking, or classes. This will increase fat burning and also give your physique a harder appearance. As for your diet, cut down on your fat, salt, and sugar intake. Avoid packaged foods. Eat clean, five or six meals a day, and reduce your portions slightly. When you reach the point that your abs are hard and defined, no doubt the rest of your body will be the same.
JUST PLAIN SKINNY
Q.Iamajustplainskinny15-year-old.Icannotgainweight.Itrainlikecrazy,nevermissingworkouts.MyfathersaysIamnaturallyskinnyandthatI’llneverbereallybuilt.Pleasehelpmebeatthisthing.

A.Ifyouarehealthy,youwillbuildup.You mayneverbecome a Mr.Olympia(few do!),butwithhard,regulartrainingyouwillgetbiggerandaddmuscle.At15yearsofageyourmalehormonesarejustkickingin.Lookforgoodgainsduringthenextfewyears.Traineach
body-parttwiceweekly,threeexercisesperbodypart,5setsof8to12reps.Splityourworkout intotwoorthreeparts.Restasmuchaspossiblewhennottraining.Eateverycoupleofhours
    • meats,eggs,sweetpotatoes,rice,fruit,yogurt,nuts,anddon’tforgetthebestgainerofall–milk!
STILL IN PAIN
Q.TwoyearsagoIwasreallyintolifting.IwouldexercisefourdaysaweektrainingdifferentbodypartsbutmakingsureIworkedallmajormusclegroups.
Ihurtmylegandhadtohavesurgery.IthassincehealedandIhaveresumedtraining.Nowmyleftelbowisgivingmeproblems.Nomatterwhattheliftorweightitstillgivesmegreatpain.Whatdoyousuggest?

A.Anypain,whetherfromanoldinjuryorfromtraining,mustbetreatedwithcare.Easeup onthoseexercisesthatcausepaininyourelbow.Ifyoufinditstillhurtsafteragoodwarmup,don’ttrain. Restthatarm untilthe tendonorligamentishealed.Ifthepaincontinuestooccuraftersixweeks,seeyourdoctor.Ifyoucantrainwithslightpain,thenapplyingicepackstotheelbow after workoutswillhelp.
WHEN TO TRAIN
Q.Iamwonderingiftrainingadifferentbodyparteverydaywouldbetheanswertomyproblemofgaining musclesize.IhavetriedworkingthewholebodyonMondays,Wednesdays,andFridays,butIjustdidn’tgain.Iwouldappreciateyourthoughtsonthis.

A.You are thinking about changing from training each bodypart three times a week to training each bodypart only once a week. Bodybuilding researchers have determined that in most cases our muscles grow best from two workouts a week. I suggest you split your routine in three parts and train three days on, one day off, or else split your workout in two and train four days a week. In both cases you will be exercising each bodypart twice a week.
BAREFOOT
Q.Iheardthatyourecommendcalfworkbedonebarefoot.Ihavetriedthisonthestandingcalfmachineatmygym,butmyfeetreallyhurtafterthefirstfewreps.

A.Yes I do recommend barefoot calf work, but only when the step of the calf machine is covered with a thick layer of hard rubber. You get more range and action when you train your lower legs with bare feet. In your case, however, wear proper exercise shoes; otherwise you could damage the arch of your foot. If you find that the stiffness of the sole hinders your range of motion, then undo the laces of your sneaker, and you will obtain both comfort and a full range of motion.
EXERCISE SEQUENCE
Q.Isitnecessaryfollow a certainexercisesequence? Iliketo alternatemytraining routine,thoughIactuallyusejustaboutthesameexercises.OnonedayImaybeginwithapress,followedbyacurl,etc.AndthenextdayIwillstartbysquattingordeadlifting,orevendosomeabdominalworkfirstintheroutine.Intheend IstilldoalltheexercisesIamsupposedtodo,sowhat’sthedifference?AfriendtellsmethatIwouldmakebetterprogressifIfollowedmyexercisesinadefinitepatterneverytrainingday.

A.I personally do not subscribe to the idea that exercises must follow any specific pattern, although some do work better in a sequence. I am referring to leg exercises that should always be followed by some chest-expansion movements such as breathing pullovers. All other exercises can be used in whatever sequence you prefer.
The idea of proper exercise sequence, where you work the middle pecs before working the upper pecs or delts before the triceps has some popularity, but what if your upper pecs and triceps are the least responsive to training? Wouldn’t it be better to work them early on?
Also, many bodybuilders find that training one group of muscles completely then moving on to another group has its limitations. The congestion associated with the first group often interferes with training the second. To get around this I do one or two exercises for one muscle group, and then work the antagonistic (opposite) muscles (i.e. biceps and triceps or chest and back).
Most bodybuilders find that training the small arm muscles first interferes with training the larger torso muscles. For this reason they leave the biceps, triceps, and forearms till last. Of course, if your arm muscles are woefully weak you will have to give them priority.


100SETS
Photo of Lee Priest and Rusty Jeffers by Paul Buceta

Q.Ihaveaquestionthathasbeenbotheringme.FromreadingjustabouteverythingIcan laymyhandsonregardingbodybuilding,Ihaveconcludedthateveryexercisehitsamuscleinadifferentway.Therefore,ifsomeonedidjustonesetofeachexercise,butperformed60to100differentexercises,wouldthisgivemoredevelopmentallround?
A.Theoretically, yes. In practice, however, the first set doesn’t seem to do the job of fully stimulating the deeper muscle fibers. Most bodybuilders find at least 3 sets of a given exercise is needed to fully work the muscle for overall size, and most prefer 5 sets (some even go to 8 sets). If anyone out there is using one set per exercise with a wide variety of movements, I would like to hear from them about their results. I will gladly print the information inMuscleMag International.
BODYBUILDING – BAD FOR THE BONES?
Q. Iam14years oldandhavebeenbodybuildingforfivemonths.Mymothertellsmeweighttrainingisbadforthebonesandthatitwillstopmygrowth.Canyoutellmeifthisistrue?

A.There is no evidence to show that weight training, or indeed any form of vigorous exercise, adversely effects bone growth. This is a myth. Every time you pull or push yourself up on a piece of playground equipment, you are in effect training with weights.
Check with your doctor if you have any doubt. If you are in good health I am sure he or she will heartily approve your weight training.
FIVE-HOUR WORKOUT?
Q.Iwillbe15soon.Ihavebeenliftingweightsforjustoverayear,butIamnotgettinganybiggerandIneedhelp.Iamtryinganewmethod.Iamliftingweightsfivehours every otherday.IneedtoknowwhatkindoffoodsIneedtoeattogainweight.

Photo of Mark Dugdale by Robert Reiff
A.Five hours’ training every other day is too much. Cut it down to two hours. Eat a varied
diet including fish, meat, vegetables, fruit, whole grains, nuts and milk. Many teenagers find difficulty gaining because their hormone levels don’t kick in fully until their later teens.
NITROGEN BALANCE
Q.Ikeepreadingthetermnitrogenbalanceinthedifferentmagazines.Whatisthis nitrogenbalance?

A.Whenthebodyutilizesaminoacids,nitrogenisliberated.Fatandcarbohydratecontainnonitrogen.Whenaminoacids areusedforenergy,nitrogenispassedintheurine.Ifyouconsumednoprotein,19gramsofproteineachdaycouldbecatabolizedfromyourmusclestosupplyyour needs.Evenifyouweretoconsume19gramsofprotein,youwouldbeinanegativenitrogenbalance,becausenoteverygramofproteinhasthenecessarycomplementofaminoacids.A largequantity ofprotein mustbeavailabletoprovidethebodywiththe necessarybalanceofaminoacids.Researchhasshownthattheaverageperson needs about95gramsofproteinadaytomaintainanitrogenbalance.Ifenoughproteiniseatentocreateapositivenitrogen balance,theexcesswillbedepositedasnewtissue(providedthebody’smuscleshavebeenstimulatedbysome formofexercise). Thiswillensurethata growing muscleiswellfed.
MILK INTOLERANCE
Q.Ihavebeendrinkingalotofmilktogainweightovertheyears,butinrecentyearsitseemstocauseloosebowels.Ihavetriedmilkthatcontainsacidophilus,butitdidnothelp.IsthereanythingIcanbuytoputinmymilktocorrecttheproblem?

A.A high percentage of people have this intolerance to milk. About 10 percent of the adult white population is lactose intolerant, and estimates run as high as 85 percent for other ethnic groups. The symptoms range from diarrhea, gas, distension, and abdominal pain to severe illness.
These individuals lack sufficient amounts of the enzyme in the small intestine that breaks down lactose, the disaccharide found in milk. Lactose cannot be absorbed into the bloodstream if it is not digested into simple sugars. As a consequence, the undigested milk sugar ferments, causing the previously mentioned problems.
Tryalactose-freemilk.Ifthisdoesn’twork,youmayhavetoswitchtorice,soy,hemporalmondmilk.You mayalso findyou havetroublewithwhey protein,butthere are plentyofproteinalternatives.
MORE THAN JUST THE BASICS
Q.Icomefromtheoldschoolofbodybuilding.Ibelievethattodevelopatopphysiqueyoujust needthebasics: squats,deadlifts,benchpresses,etc.Whydoyouadvocatesomanyisolationandsissyexercises,likesissysquatsandsidelateralraises?

A.As I glance through pages of various muscle magazines or look at the physiques of the competitors at the contests I attend, rarely do I see a body that I consider fully developed. Almost every bodypart has a weak area. This is because most bodybuilders don’t know the
proper exercise for bringing out the specific slow-developing portions of individual muscles (weak points). To be a good bodybuilder you must train for shape. The basics work only the belly of the muscle, but do nothing for the origins and insertions. If basics worked the entire muscle, we would have no need for exercises such as preacher curls for low biceps development, hack squats for lower thighs, lat pulldowns for lengthening the lats, dips for lower and outer pecs, cables for inner pecs, lateral raises for side delts, incline presses for high pecs, and incline side raises for rear delts. The point is, unless you do shaping exercises you will get big but you will not look good.
FAST OR SLOW?
Q.ShouldIdomyrepsatafastpace(lighterweight,continuedtension)oruseheavy,pausedreps?Personally,Ifeelthatpausingbetweenrepsbecausetheweightistooheavyisjustanotherformofcheating.What’syouropinion?

A.Both methods of performing reps have proved useful. Beginners should stick to one method for a few months until results slow or stop, at which point they should change it up.
The most important aspect of training is consistency, followed by constant efforts at making your training progressive (getting more reps or adding more weight without sacrificing style). Finally, you cannot expect to grow unless you are taking in plenty of wholesome food every day, plus getting adequate relaxation and sleep.
NEED MORE CHEST DEVELOPMENT
Q.I’vegotprettygoodarms,whichjustseemedtoarriveaftersixmonthsoftraining.Mydelts,back,andlegsaredevelopingwelltoo,butmychestisunderpar.Ihaveafairlydeepribcage,however.Idoa lotof benchpresses,especiallywithawidegrip.WhatamIdoingwrong?

A.The bench press is a great chest exercise for some people, but it is not suitable for everyone. Although a deep rib cage is desirable, it is probably a factor in holding back your pectoral development. You are not getting the needed stretch in your pectorals because the bar cannot travel low enough to really work the chest muscles.
Fortunately, there are hundreds of chest exercises to choose from. Try narrowing your grip to a little more than shoulder width on presses. This will give your pectorals more stretch. If you have access to a cambered bar, give it a try. The bar’s shape allows for a better stretch at the bottom of the bench-press movement.
Otherfinechestexercisesare:flatandinclinedumbellpressesandflyes,pec-deckmachine flyes,andvariouscable-crossovermovements.Doatleast10setsforyourpecsonchestday.
EGG WHITES
Q.Bodybuildersallseemtoeatlotsofeggwhitesintheirdiet.Whythewhitesandnottheyolk?

A.For many years bodybuilders have realized that eggs are one of nature’s most nearly perfect foods. They actually rate higher than any other food for protein bioavailability. In the
past some bodybuilders have eaten as many as three-dozen eggs a day!
Eggwhites are lowincalorieswithzerofatbut tonsofprotein.Eggwhiteshaveonly17calories, comparedto75calories forthewholeegg.Whenattemptingtogetas ripped aspossibleyoumustreduceyourconsumptionoffat,andeliminatingtheyolkisa quickandeffective waytodoso.
Egg whites may not appeal to you, but they are tasty scrambled with chopped onion and vegetables or eaten with salsa.
NATURAL SIZE
Q.I’mveryskinny,andwanttobuildbigmuscleswithoutresortingtodrugs.Iam19yearsoldandtrainhardonandoff.Ioftenfeeltiredafterworkandskipworkouts,butIdolikeplayingother sportslikebasketball.Canyouhelp?

A.You have three main problems with your bodybuilding quest. One, you are young and probably have a fast metabolism, making it difficult for you to gain weight. Two, you skip workouts and do not train consistently. Three, you play other sports – they burn up precious calories, making it even harder for you to gain weight.
Togetbigyouhaveto1)Trainbig–thatmeanshard,heavy,progressivelyandregularlyonaproperroutine.2)Eatbig–thatmeans5,000to6,000caloriesaday,includingatleastonegramofproteinperpoundofbodyweightperday.3)Limitthe other sports youplayunlessyouarewillingtoeatanadditional1,500to2,000caloriesadayforallthecaloriesyou’llburnup.
Afewkeypoints:WhenIsay5,000to6,000aday,I’mtalkingallgoodfood–nojunkfoodatall.Youmusteat:leanredmeat,eggs,chicken,fish,bakedpotatoes,rice,beans,nuts,fruits, rawvegetablesandmilk.Eatnosugar,unhealthy fats,saltorprocessedfood.Youmust eat this way everydayuntilyouobtainthesizeyoudesire.
Asfortraining,lifttwodayson,onedayoff–halfyourbodyoneday,theotherhalfthenext.Takeadayoff,andthenrepeatthecycle.Usetwoexercisespermusclegroup,doing4setsof6to10repseach.
LACK OF ENERGY
Q.IsthereanythingIcaneatortakethatwillgivemeinstantenergy?Ihavethedesiretotrainbutlacktheenergytodoit. Should Igooffjunkfoodorcutdownonmycigarettes? Idrinkheavily,butonlyonweekends.Iamyoung(23)andneedmyfun!
Occasionally,IhaveawholebunchofenergybutwhenItrain,thissoonrunsout.Anysuggestions?

A.Some people simply have more energy than others. But in your case you are responsible for your own lack of energy. First, your weekend binges have got to stop. Heavy drinking for two or three days in a row can mess you up physically for several days. You will recover just in time to start partying again. Better to have one drink a day, every day of the week, than go crazy on the weekend. Junk foods will kill energy levels because most are loaded with refined sugar and other garbage your body has to work hard to remove. You need natural complex
carbohydrates such as grains, fruits, and vegetables. They deliver a steady, long-lasting flow of energy-rich high-grade fuel to the system.
Finally,I’mshockedthatyousmoke.Fewthingskillenergymorequicklyandeffectivelythancigarettes. Theyleachyour bodyofoxygen, vitaminsandminerals. Cutthemoutcompletely–now.Don’teventhinkabouteversmokingagain.It’sold-fashioned,causesallsortsofdiseases,andisa completewaste ofmoney.
SHOULDER INJURY
Q.Ihadbeendoingstraight-armbarbellpullovers(3setsof10to15repswith40pounds)aspartofmyworkoutforaboutamonth.WhileIwasdoingthemrecentlyIfeltmyshoulderpopoutofplace.Itpoppedback,butIhavestoppedworkingout.Isthisacommoninjurywiththisexercise?IstheresomewayIcouldavoiditinthefuture?HowlongshouldIwaituntilI starttoworkoutagain?

A.Your first step should be to get checked out by a sports physician to make sure the injury is not serious. If he gives you the okay to return to training, start back very light – say just an empty barbell. Do 2 sets of 25 to 30 reps and do the reps very slowly and smoothly. It’s very important that you use no bouncing, jerking, or momentum in your reps. Add weight only when it is comfortable to do so. The way to avoid this injury in the future is to warm up well and avoid heavy weights. Instead of adding weight, try to do higher reps.

A back that stops traffic.
Photo of Leo Ingram by Paul Buceta
FOR SUPERIOR BACK DEVELOPMENT
Q.I’vebeenbodybuildingfortwoyearsandhavemadegreat progress.I’vestudiedanatomyand nowhavegood knowledgeaboutmuscles.Evenso, Ican’tfigureout whichexercisewillbenefitmybackthemost.Iambig-bonedandhavenaturallybroadshoulders,sohavingamuscle-studdedback wouldhelpmyphysiqueverymuch.Iknowhowtodevelopthelatsandtheinfraspinatus,buthaveheldoffdevelopingtheothermusclesofmyback.Iwouldtrulyappreciateitifsomeonecouldhelpme.
A.If you have studied anatomy you should know that it’s nearly impossible to work any of the back muscles independently. In fact, it’s quite impossible for any muscle to function separately. Every muscle is dependent upon another in some way. Even biceps, which seem to be totally isolated, depend on the delts, forearms, and even the trapezius. The muscles of the back are even more closely associated and tied together, so it’s impossible for you to work the rhomboids, teres muscles, lats, or infraspinatus separately. All back muscles work in unison when any back exercise is done, though you can emphasize one muscle over another.
In order to better work your back and obtain as much muscularity and size as you’re capable of, include a variety of back exercises to activate all the muscles to varying degrees. As your back develops and improves, you will show greater mass and have the muscularity you desire. All this, however, takes time and patience.
FULL DELTS
Q. RecentlyI’vegoneonadeltoidbinge.Thismakesmeappearsomewhatround-shouldered.Mysideandfrontdeltsarewellbuilt,butIneedsomemagicadvicetobeefuptherearsection.

A.Therear deltoid canbealittlestubborntobuild effectively,butwithproperapplicationyoucanbringaboutplentyofgrowth.Thebestexerciseisthebent-overlateralraise.Sitonthe edgeofabenchwithfeettogether.Leanforwardsoyour chestandabdomenrest onyourthighs.Raise two light dumbellsouttotheside,keeping thisposition.Try 4setsof10repetitions.Inaddition,rememberthatallrowingmovementsworkthereardeltstosomeextent.
HOW MANY EXERCISES PER BODYPART?
Q.Howmanyexercisesperbodypartdoyousuggest?I’vebeentoldthatasmanyasfivearenecessaryforfulldevelopment.Canabodypartbefullydevelopedwithonlytwoorthreeexercisesifyouvarytheexerciseseveryfewmonths?
Also,howdoyouavoidbuildingtheupperportionoftheglutes?Ithinkthisgivesa square,bulkylooktotheglutes.Isthisageneticfactor,orfromsquatting?Ifitisfromsquats,canIavoidtheproblembydoingfrontsquatsorlegpressesinstead?

A.I think two or three exercises per muscle group can give a muscle good development. However, the longer you are in the sport the more quickly your body adapts to the stresses placed on it from training, and the more frequently you need to change exercises. In other words, the advanced bodybuilder needs more variety than the beginner or intermediate. Most top bodybuilders have a repertoire of five to seven exercises for each muscle group that they choose from – usually picking two to four exercises for each workout. The beginner should, of course, pick only one or two exercises per muscle group each workout, do 2 or 3 sets each, and not increase his sets or number of exercises until his recuperative powers increase.
Now for your glute question: If you train naturally and your glutes are getting a square, blocky look from squats, the cause is probably genetic, although exercise style should be considered too. If you squat with a wide stance and/or in a bent-over powerlifter style, your
glutes will get more stress than if you squat in a close-stanced, strict, upright style. Squatting on the Smith machine may help. And do leg exercises that don’t stress the glutes: hack squats, sissy squats, lunges, and leg extensions.
LACKING THIGH SWEEP
Q.Ihavebeendoingallkindsofsquatsandlegpressesforfiveyears,butlackthighsweep.Whichexercisewillstimulate outer-thighgrowth?

A.Squats with the toes pointed straight ahead or even slightly in (and feet close together – 12 inches or less) are superior for thigh sweep. Leg presses with the feet close together and toes pointing straight are also very good. Probably the best exercise is the hack squat with toes pointed out. Also, try Smith-machine squats with the toes pointing both in and out – 3 to 5 sets each.
FOREARMS
Q.Myforearmsareveryskinnyandweak.I just startedbodybuildingthreemonthsagoandfindthatmygripisreallypoor.Sometimesmygripgivesoutbeforemybicepsdo.Isthereanyexercisethatwillimprovemygripandbuildmyforearmsatthesametime?

A.Thebestexerciseyoucanusetoimproveyourgripandbuildyourforearmsisthebarbellwristcurl.Sitattheendofaflatbenchholdingabarbellasyouwouldforaregularcurl. Restyourforearmsonyourkneessoyourwristsandhandsextendpasttheknees.Usingwriststrengthonly,lowerthebarbellandthenwristcurlitup.Tobuildyourgripevenmore,allowthebarbelltorolldownsojustyourfingersholdit.Pullitbackintothepalmofyourhandthenwrist curlitupagain. Wrist curls are a high-repetition exercise,soaimfor15to20repetitionsperset.Thisonereallyburns,butthat’swhatyouwant.Fouror5setsof15to20repstwicea weekshouldimproveyourwriststrengthandforearmsgreatly.

A bodybuilder doesn’t look balanced without full leg development.
Photo of Erik Fankhouser by Alex Ardenti

Will Harris demonstrates his most-muscular pose – with a smile.
Photo of Will Harris by Jason Mathas
MUSCLE-BLASTING TECHNIQUES
Q.Whatmuscle-blastingtechniquesdoyouadviseduringtheoff-season,andwhichonesshouldbeusedinthepre-contestphase?

A.Most top champs train heavy and basic in the off-season – straight, heavy sets on basic exercises, while always trying to handle heavier and heavier weights. The muscle-blasting techniques are saved for the pre-contest phase, or for specialization on a weak muscle group that isn’t responding to regular training. Supersets, trisets, giant sets and other intensity techniques are too intense to be used year round and can lead to overtraining.
THE MOST-MUSCULAR POSE
Q.I’m18yearsoldandhavebeentraininghardfortwoyears.Ihaverecentlysignedupformyfirstcontest(anoviceshow,twomonthsaway),andhaveaquestionaboutposing.HowdoIdoamost-muscularposetolookmybest?IfeelthatIlookgoodonmostoftheothers.Mydoublebicepsfromthefrontisthebest,butIjustdon’tfeelrightaboutthemostmuscular.Itseemssoawkward.Also,ifit’snottoomuchtrouble–wouldyoutellmewhatyouconsidertobethebest colorforposingtrunks?

A.You should try to stay away from showing any weak areas. The same stage lighting that does wonders for a hard, well-prepared muscle will magnify faults. This is also true of facial expressions. A big smile and a confident look is a definite plus. However, you should learn to pose to display your physique to full advantage, so here are some pointers on the most- muscular “crab” pose: Start with one foot slightly forward. Flex your legs. Bring your arms out to your sides. Rolling your shoulders forward, flex your trapezius while rotating your wrists so your palms go downward. Flex your abdominals at the same time. Now bring both hands together in front of you, slowly flexing your pectorals, rippling your chest upward. Lock your fingers together and pull outwards, making your trapezius bulge. Hold your breath to bring out the veins. Don’t lean too far forward or the shadow from the stage lights will darken the whole of your upper body. Common mistakes are to hold the hands too high or too low, or to have the elbows too close together. Remember to look forward and not down at yourself, and don’t forget to smile. Check out photographs of the pros.
Remember the saying “practice makes perfect?” Get in front of the mirror every night between now and the contest. Rigging up two mirrors will help you see your back. A friend can help with the poses you cannot see – photos are also helpful.
As for the color of your trunks, who can say for sure? It depends on your skin, hair and eye color. High cut or low cut will depend on whether you have long or short legs in relation to your upper body. All I will say is get a good tan all over. Don’t try any fancy carb-loading this first time out, and don’t wear trunks that contrast too much with your skin color unless you have a small, well-muscled waist and great thighs. Good luck.
SHOULD I GO HEAVY?
Q.Ihavebeenbodybuildingfor18monthsnow,followingabasicroutineofpresses,rows,benchpresses,squats,curls,etc.Mygainshaverecentlycometoahalt.IwaswonderingifI shouldtrainreallyheavyusing2or3repsperset,orperhapsevendosomesingles.Thanks.

A.I guess every male bodybuilder has to have his fling using heavy weights, so you might as well get it out of your system. But only use ultralow reps on multijoint exercises such as deadlifts, bench presses and squats. You will destroy your tendons and joints if you try to exceed your limit for poundages on lateral raises, dumbell curls, triceps extensions, and other single-joint, isolation exercises.
Injury often occurs when we use heavy weights, because in the effort to increase the poundage we move out of our normal exercise groove and bring about a tear or strain. Make sure to warm up thoroughly before making one-or two-rep attempts. Personally, when I performed singles in deadlifts, squats, presses behind the neck and bench presses, I found the practice greatly interfered with my recuperative powers. I was always totally drained the day after my workout. See how it goes for you.
FASTING TO CLEANSE
Q.Irecentlyreadanarticleonfasting,andIunderstandthatfasting“cleanses”and“re- energizes”one’sbody.I’dliketotry fasting,butI’mafraidoflosing muscle mass!Doyouthinkfastingisabadideafora“growing”bodybuilder?Haveyouevertriedit?

A.I’vedonea grapefruitfastfor threedaysandIlikedhowIfeltafterthefast.Ifelthealthierandlighter,andmyenergylevelincreased.Ididloseafewpoundsfrommyweight,butI thinkitwasjustbecauseI didn’thave theusualamountoffoodinmystomach.I stillhavemymuscles.
I wouldn’t recommend any extreme fasting because you do need protein to keep your muscles, but a short two-or three-day vegetable juice or fruit fast is fine. Check at your local bookstore for books on fasting, and read how different fasts benefit your health.
DISTRACTIONS, DISTRACTIONS!
Q.IhaveahardtimekeepingmyconcentrationinthegymwhereItrain,becauseallofmyfriends train thereandwealwaysend uptalking. Idon’tfeellikeansweringthembutthatwouldberude.HowcanIdealwiththisproblem?Thanks.

A.IhaverunintothesameproblematGold’sGyminVenice.Iloveallthepeoplethere,butIhaveahardtimecompletingasetbecausesomeonealwayshasto“tellmesomethingquick.”When yourscheduleisstrict, asmineis,andyourtimeislimited,it’simportanttogetinand getoutofthe gymas quickly aspossiblewhilehavinga great workout.AniPodisgreat forsuchtimes.Whentheysee yourearbuds theywillprobablynottrytotalktoyou.Butiftheydo, thebestthingistobehonest.Explainthatyouonlyhavealittletimetotrainandit’simportantthatyougettofinishyourworkout.Say:“Youwantmetowin,don’tyou?”Ifyou’renotacompetitorthenjusttellyourfriendsyou’llcatchupwiththemlater.
MORE ACHES AND PAINS
Q.Ihavebeentrainingforsometimenow,andcontinuallyhaveaproblemwithachesandpainsinmyelbowandkneeareas.Whatdoyouthinkistheproblem?DoyouthinkIshould lighten upmyweights?

A.You have probably come to the correct conclusion that your pain is caused by heavy poundages. I have had similar pain in the past, especially around the time of a contest. My doctor explained to me the reason I have such pains is because the muscle surrounding the joint becomes very tense. Deep tissue massage is helpful because it releases the tension.
TORN PEC?
Q. Iama 16-year-oldbodybuilder,andIhavebeentrainingforabouta year. When Istarted,Ididn’thaveacluewhichexercisebuildswhichmuscle.Isoonfoundoutthatbenchpressesbuild thechest.Notknowinganydifferent,Iovertrainedmychest,and nowmyleftpecisdevelopednicelybutmyrightpechaskindofaholenearthecenter,thoughtheoutsidepartisbuilt.
SomethingIrecentlyreadgavemetheimpressionthatIhavetornatendonofftheboneatthecenterofmychest.Ialsoreadthatitcanonlybecorrectedthroughsurgery.Whatdoyouthink I shoulddo?

A.Itsuresoundsasthoughyou havetornyourpectoralmuscle.I’mnotadoctorsoIcannotsayforsure,butI feelyou shouldseeasportsphysicianassoonaspossible.It’s importantthatyoutakecareofitquickly,otherwiseitwillcontinuetodevelopinadeformed manner. Bestofluckwithfixingthis.
TROUBLE WITH LEG CURLS
Q.IhavetroublewithlegcurlsbecauseIhaveaweakback,andforsomereasonIjustcannotavoidtensioninthatareawhenIusea regular leg-curlmachine.Ihopeyoucansuggestsomethingthatwouldhelpme.

A.I’m glad you understand that it’s wise to seek a change when an exercise feels awkward and causes the wrong kind of tension.
As you perform the exercise, make sure you hold on to the bench and keep your chest and shoulders on it to avoid excessive arching of the back. You could also see if the gym where you train has a seated or standing leg-curl machine. If nothing helps, try dumbell leg curls.
Don’t know what they are? Here’s a description: Have your partner place a light dumbell between your feet as you lie on a flat bench, with your knees at the end of the bench. Move your legs up and down slowly. Stop at the top of the movement as you feel the maximum contraction in your hamstrings, and squeeze your glutes, pressing your hips against the bench. Make sure the weight stays securely between your feet, and remain in complete control by holding the sides of the bench or extending your hands to the floor.

Photo of Bill Wilmore by Ralph DeHaan
APPENDIX II
Exercise Descriptions

FollowingaredescriptionsoftheexercisesIdiscussthroughoutthebook.AlthoughIhavetriedtobeas clear aspossible,youmayoccasionallyneedtocheckwithamoreadvancedbodybuilderorpersonaltrainer.Havehimorherobserveyouforacoupleofsetstoquicklycorrectanymistakesyoumightbemaking.Finally,neverperformanexerciseifyouareunsureofthepropertechnique.Checkitsdescriptioninthisbook,abodybuildingmagazine,orwithsomeoneatthegym.
ABDOMINALS
Crunches
Youwillneedaflatbenchorchairtoperformthis exercise.Liedownonthefloorandrestyourcalvesonthe bench. Adjustyourdistancefromthe benchsoyourthighsare perpendicularwiththefloor. Raiseyourshoulders,tryingtobringyour chesttowardyourknees.Facetheceilingthroughout themovement.
Comments
Most bodybuilders consider crunches one of the best abdominal builders. At first you may want to perform the movement with your hands by your sides. As you get stronger, place your hands to the sides of your head – doing so adds the weight of the arms to your upper body, thus making the exercise more difficult.
Muscles Involved
Crunchesprimarilyworktheupperabs,butthereissomelower-abstimulationaswell.Theexercisealsobringsthehipflexorsintoplay,althoughtoamuchlesserextentthansit-ups.
REVERSE CRUNCHES
Lie on your back, legs off the floor, legs up, toes pointing at the ceiling, knees bent. Keep your hands at your sides. Lift your butt off the floor, using only your abdominal muscles. Your pelvis should be aiming for your chest.
Comments
Make sure to use your abdominal muscles and not momentum from your legs. Keep legs bent.
Muscles Involved
Reverse crunches primarily work the lower abs, but the obliques, lower back, intercostals,
and upper abs also come into play.
SWISS-BALL CRUNCHES
Sitdownontheball.Slowlywalkyourfeetforward.Liebacksotheballispositionedinthenatural curveofyourlower back. From herethemovementisvirtually identicaltothefloorcrunch.Withyourhandsbehindyourhead,elbows pointingstraightoutandeyesfocusedontheceiling,slowlycrunchyourtorsotowardyourpelvis.Slowlyreturntothestartingpositionsoyourtorsoisjustbelowthehorizontal.
Comments
The two primary advantages of ball crunches are that they allow you to exercise your abs through a slightly greater range of motion, and they force the other smaller muscles of the core to contract for stabilizing purposes.
Muscles Worked
Ballcrunchesprimarilyworktheupperabsbutthelowerabs,obliques,lowerbackandintercostals are also activeinthisexercise.

Photo of Sagi Kalev by Irvin Gelb
BALL PASSES
Lie back on the floor and hold a small swiss or medicine ball between your feet. Slowly draw your knees toward your torso, and grab the ball with your hands. Bring the ball behind your head with straight arms and stretch the legs out to just short of lock out. Pass the ball back to your feet and repeat.
Comments
This is one of the toughest but most effective of all ab exercises. As with most abdominal exercises you’ll want to watch your lower back as you stretch your legs out.
Muscles Worked
Ball passes work the entire abdominal area quite strongly.
MEDICINE-BALL TWISTS
Sit down on the floor with your legs out in front, a slight bend at the knees. Hold a medicine ball at your upper chest, and slowly lean back. Slowly twist to one side and then back to the center for a one-second pause. Twist to the other side and back to the center. Repeat.
Comments
Tomakethis exercisemorechallenging,liftonefootofftheground.Youcouldperform15to20repsand thenswitchlegs,oryoucan alternatethefeet every 4or5reps.Whenliftingonefootbecomeseasy,tryperformingtheexercisewithbothfeetofftheground.
Muscles Worked
Medicine-ball twists work the upper and lower abs, as well as the intercostals and obliques.
LEG RAISES
For this exercise you can use the chin-up bar on the Universal multi-station or you can use a freestanding version. Jump up and grab the bar with both hands. Lift your legs up to the parallel position, keeping them slightly bent. Lower them slowly until they are once again in line with your upper body.
Comments
Some bodybuilders perform this movement with their knees locked. This places unwanted stress on the lower back. This can lead to problems down the road.
Don’t swing your legs up and down. Doing so only defeats the purpose of the exercise.
You want to lift the lower body using abdominal power, not momentum.
MusclesWorked
Thisexerciseprimarilyworksthelowerabdominals,buttheupperabdominalsandhipflexorsare alsostimulated.
LYING LEG RAISES
Lie supine (face up) on a flat bench or slant board, and grab the bench or board behind your head. Lift your legs until they reach a vertical position, keeping your butt on the ground. Keep a slight bend in your knees. Pause a second and then slowly lower your legs. Try not to touch the board or bench at the bottom. This will keep the tension on the abdominals throughout the exercise.
Comments
Once again, don’t perform the movement with straight legs. Also, resist the urge to use your upper body to pull your legs up. Use abdominal strength only. If using a slant board, start with it in the lowest position. As you get stronger you can increase the board’s angle, thus making the exercise more difficult.
Muscles Worked
Upper abs and hip flexors are both active, but the primary muscle area is the lower abdominals.
ROMAN-CHAIR SIT-UPS
The Roman chair looks similar to a low incline bench, but it has a pair of foot supports at one end. Anchor your feet under the supports (they are usually round padded rollers) and lean back on the bench. Pause at the bottom and then return to the starting position. Try to use only your abdominals and not your hip flexors.


Comments
Photo of Dan Decker by Robert Reiff
Roman-chair sit-ups are very effective for working the lower abdominal region. By bending and locking the legs, it’s virtually impossible to cheat. If there’s a disadvantage to this exercise
it’s the stress placed on the lower back. Many bodybuilders find arching the back in this manner very painful. Give these sit-ups a try and see how they feel. If you encounter any back pain, substitute one of the other abdominal exercises.
Muscles Worked
Roman-chair sit-ups primarily work the lower abdominal region, but the upper abs are also stimulated. Depending on your ratio of leg/upper-body length, you may find the hip flexors taking much of the strain. Only you can judge how effective the exercise is for the abdominals. If you feel your abs are doing little of the work, switch to another exercise.
ROPE CRUNCHES
Kneel down facing a pulldown machine and grab the attached rope. Bend forward so the rope is straddling your neck (i.e. one side of the rope touching each ear). With the knees and feet kept firmly on the ground, bend forward until your forehead is a couple of inches from the floor. Return to the starting position by raising the torso a foot to a foot-and-a-half from the floor.
Comments
This is one of the hardest exercises to master, because the body tries to cheat by rocking the torso up and down. Even with good technique, some individuals get nothing out of this exercise. Others find they have to tire the abs out first with another exercise before they derive any benefit from rope crunches.
Muscles Worked
Rope crunches work the entire abdominal region. The obliques, hip flexors, and serratus also come into play.
LEGS (QUADRICEPS) SQUATS
Place the barbell on the squat rack, about shoulder height. Load with weight. Step under the bar and rest it across your traps and shoulders. Step back, away from the rack, and place your feet slightly less than shoulder width apart. Now in a slow and controlled manner bend your knees and descend toward the floor. Stop when your thighs are approximately parallel to the floor. Pause for a second and then return to the starting upright position.
Comments
Most trainers consider squats to be the king of the thigh builders. When done properly they will build and you a phenomenal set of quadriceps. Done improperly and they may put you in traction. Try to use a squat rack with “catchers.” These are pins set to stop the bar if you get into trouble. If none are available, make sure you have one or two spotters watching you. In fact, spotters are always a good idea when squatting.
Always wear a belt when performing squats. Also, don’t bounce at the top or bottom of the exercise. Remember you have a loaded barbell on your shoulders, which is putting a lot of stress on your spine. Keep control of the weight throughout the movement.
Rest the bar across your shoulders and traps, and not on the bony protrusion at the base of your skull. Rest the bar on the bones and you will need regular chiropractic visits.
Keep your stance shoulder width or less. The wider the stance the more glute involvement. (Powerlifters use a fairly wide stance because they need the tremendous power of the glutes to help in lifting such huge weights).
Muscles Worked
While primarily a quad builder, squats stimulate the whole leg region. Even with a narrow stance, the glutes do come into play. Also, your calves and hamstrings help stabilize your legs as you move up and down.
Though you may not think of them in regards to squats, the spinal erectors (lower-back muscles) are used to keep the body upright. In fact, they are often the weak link in the chain. Most injuries obtained while doing squats center around the lower-back region. This is why you must concentrate fully during this exercise.
SMITH-MACHINE SQUATS
Set the bar to a height just lower than your shoulders, and load it with the appropriate weight. Step underneath, release the catches at the side, and lower as you would for a barbell squat.
Comments
As with regular squats, don’t bounce at the bottom of the exercise. Try experimenting with different foot positions – both wide and narrow and forward and back. The Smith machine allows foot positions that would be impossible with a regular barbell squat.
Muscles Worked
This exercise primarily works the quads and glutes, but the lower back, hamstrings, and calves also come into play.
LEG PRESSES
Youwillneedaleg-pressmachinetoperformthisexercise.Sitintheseatandplaceyourfeetonthepressingboard.Theaveragefootplacementisshoulderwidth,butyoucanvary thistofocusthestimulationondifferentareas.Extendyourlegs untilstraight,pause,thenbringthemdown untilyourkneestouchyour chest.Performthemovementina slow, controlledmanner.
Comments
Although leg presses don’t offer the same degree of thigh development as squats do, they are a close second. Trainers with knee or back problems often find the leg press can adequately work the thighs without aggravating these areas.
As with squats, the wider the stance, the more glute involvement. By making a V with the feet (heels together, toes apart) you can do wonders for the difficult-to-reach teardrop area above the knee (vastus medialis).
Perhaps the greatest advantage of leg presses is the amount of weight you can use. Unlike squats, for which the lower back is a limiting factor, the leg press allows you to pile on hundreds of pounds of plates. It won’t be long before you have six, seven, eight or more 45- pound plates on each side. Provided you do the exercise in good style, you can really let your ego go wild on this exercise. The lower back is virtually eliminated, and even the knees don’t
have huge stress placed on them.
One word of caution concerns hyperextending your legs. If you place your feet low on the pressing board, you risk locking the legs and forcing them into a hyperextended position at the knee joint. When performing the exercise, don’t forcefully lock out your legs, as this may damage the knee’s supporting connective tissues.
Muscles Worked
The design of the leg press means most of the stress is placed on the quads. There is very little glute involvement, and the spinal erectors are all but eliminated from the exercise. The calves and hamstrings play only a small role in stabilizing the legs.
HACK SQUATS
These days this exercise is almost always done on a hack-squat machine. Place your feet about shoulder width apart on the machine’s inclined footboard. Place your shoulders under the pads, lift up and then slowly squat down until your thighs are parallel to the footboard. Using thigh power alone, return to the starting position.
Comments
As with the leg press and Smith-machine squat, you can play around with your foot placement to put stress on different parts of your thighs. With any type of squat, don’t bounce at the bottom as this places tremendous strain on the knee ligaments.

Photo of Peter Putnam by Robert Reiff

Photo of Paul Lauzon by Paul Buceta
This exercise can also be performed with a barbell. Stand with a loaded barbell behind you.
Bend down, reach behind you, grasp the barbell and stand up.
Muscles Worked
Hack squats are commonly used to create the nice sweeping look to the outer-quad area (vastus lateralis). They also help you get that attractive “teardrop” (vastus medialis) just above the knee in the inner-quad area.
LEG EXTENSIONS
If you’ve ever had a sport’s related knee injury, then this exercise should be familiar. Leg extensions are among the most common rehabilitation exercises. Sit on the machine’s seat and place your feet under the padded rollers. Raise your legs to a locked position and squeeze your quads. Lower back to the starting position and repeat.
Comments
Many older gyms and home-gym apparatus have an area or separate machine that incorporates both the leg curl and leg extension. The same weight stack is used, but for leg extensions you sit on the end and use the lower rollers, while for leg curls you lie face down and use the upper rollers. Most modern gyms have separate machines for each exercise. If you have access to a leg extension that allows you to do the exercise lying on your back, take advantage of it. You can’t use the same amount of weight, but this is made up for by working the quads through a greater range of movement. The downside is that doing the exercise this way places some extra stress on your lower back.
Resist the tendency to drop the weight into the starting position. As with other exercises, at least 50 percent of the movement is the negative (lowering) phase of the exercise. For variety you can perform the exercise one leg at a time.
Muscles Worked
Extensions are great for building the muscles around the knee area. They’re also a very effective physiotherapy exercise. Following knee surgery, most athletes are limited in the amount of direct leg exercise they can perform. Leg extensions are great for strengthening not only the muscles, but also the associated tendons and ligaments.
SISSY SQUATS
Place your feet in a V position. Leaning back, squat down until your thighs are at least parallel to the floor. If you have trouble holding your balance, grab a stationary upright for support. If you can do 15 to 20 reps with relative ease, hold a weight plate against the chest with your free hand. Don’t let the name fool you! This one’s tough.
Comments
You can also do this exercise with a dumbell held to your chest. Most bodybuilders find the plate more convenient, but it’s personal preference. Don’t get carried away with the amount of weight. Save the heavy poundages for your regular squats and leg presses.
Muscles Worked
Sissy squats are similar to hack squats, in that they will add a great sweep to your outer
thighs. Although more isolated to quads than regular squats, sissy squats do involve the glutes to some degree.
LUNGES
Rest a barbell across your shoulders and slowly step far forward with your right leg, bending down until you have a 90-degree angle between the upper and lower legs. Try to keep a slight bend in the rear leg. Slowly return to the starting position and then step forward with your left leg. Repeat.
Comments
Adjust your stance so the knee of the forward leg doesn’t go past the toes. Also, try not to bounce in and out of the exercise, as this places extra stress on the knees. For variety you can perform this exercise by holding two dumbells in your hands, but this limits the weight used.
Muscles Worked
As with squats, lunges primarily work the quads and glutes, but the hamstrings, lower back and calves play a stabilizing role.
LEGS (HAMSTRINGS) LYING LEG CURLS
Lie down on the leg-curl machine with your feet placed under the round foot supports (often called rollers). Curl your foot toward your butt just as if you were curling your hand toward your shoulder. In fact, the hamstrings are referred to as the leg biceps. Pause at the top, and slowly lower the legs back to the starting position.
Comments
Three types of leg-curl machines are available. The most common is the lying leg curl, but your gym may also have a seated leg-curl machine – you sit and push the rollers down toward the floor. A third type of leg-curl machine allows you to stand up and work one leg at a time. This is similar to one-arm concentration curls for the biceps.
Justasyouwouldn’tdobiceps curlsinanawkwardmanner,legcurlsmustbeperformedinaslow,rhythmicstyle.Nojerkingorbouncingtheweight,andtrytoavoidliftingyourbumoffthebench.Ifyouhavetoraiseyourglutes,you’reprobablyusingtoomuch weight.
Muscles Worked
Legcurlsprimarilyworkthehamstrings,althoughthereissomecalfinvolvement.Theglutesandthighscome into play onlytostabilizethelegs duringtheexercise.
STANDING LEG CURLS
Position yourself in the machine with the knee of the working leg resting on the pad. With the supporting leg locked straight, curl the other leg upward to just short of the butt. Lower back until the leg is just short of lockout.
Comments
Standing leg curls can be considered the concentration curls of hamstring exercises. They offer the advantage of allowing you to devote full attention to each leg separately. The downside is that you have to support your bodyweight on one leg. For the average person
this is no big deal, but for someone with knee or back problems it may be too stressful. Also, you have to feel comfortable with a substantial decrease in the weight you use.
Muscles Worked
Standinglegcurlstargetallthemusclescollectivelyknownasthehamstrings.Theglutesandcalves play asecondaryrole.
SEATEDLEGCURLS
Onceagainyou’llneedaspecialmachinetodothisexercise.Eachseatedleg-curlmachineisdifferent,andyoumayneedtogetsomehelpfromthestaffofyourgymtounderstandhowyoursworks,butthebasicmovementisasfollows:Adjusttheweightstackpintothedesired place.Positionyourfeetontopoftheroller.Youwilllikelyhavesomekneepadstoholdyourupperlegsinplace.Lowerthesekneepadstillyourlegs sitsnugunderneath.Curlyourlegsbackuntiltheyarejustshortoftouchingthemainframeunderneath.Allowthelegstoslowly returntothestarting position justshortoflockout.
Comments
The advantage of the seated over the lying leg curl is strictness. It’s very easy to cheat on the lying leg curl, by throwing the butt up into the air or pulling with the arms. The seated leg curl, however, forces you to move the weight with just your hamstrings. As a word of caution, many seated leg curl machines allow the legs to go past the locked-out position, thus hyperextending at the knee joint. Always keep control of the weight on the way up, and don’t let the legs straighten completely out.
Muscles Worked
Seated leg curls primarily work the hamstrings, but the glutes and calves also play a small role.


Photo of Tarek Elsetouhi by Robert Reiff
STIFF-LEG DEADLIFTS
Place an Olympic bar on the floor in front of a block of wood or on the end of a very sturdy flat bench. Stand on the block or bench and, with your legs slightly bent, grab the bar with a shoulder-width grip. Lift your torso to the standing position, pause for a second, and then bend forward until the plates are just short of touching the floor. Repeat.
Comments
Although the term “stiff-leg” is part of the name, keeping the legs completely locked can put excessive stress on the lower back. Always keep a slight bend at the knee. Also, never bounce, for the same reason. The lower-back ligaments receive enough abuse in life without you giving them another reason to act up.
Muscle Worked
Although the lower legs do not bend as in a traditional leg curl, the hamstring muscles do
cross the hip joint and are thus stimulated by extension at the hip. The lower spinal erectors and glutes also come into play on this exercise.
CHEST
FLAT BARBELL BENCH PRESSES
Lie on your back on a bench and take the barbell from the supports, using a grip 6 to 8 inches wider than shoulder width. Lower the bar slowly to the nipple area and then press it back to the locked-out position.
Comments
King of the chest exercises, bench presses are performed by virtually every top bodybuilder. A few points to consider: Don’t drop the bar and bounce it off the chest. Yes you can lift more weight this way, but you are robbing the exercise of its effectiveness. You also run the risk of breaking ribs or splitting your sternum. Then you have to worry about the pec- delt tie-in. Dropping the bar in a loose fashion increases the risk of tearing the area where your chest muscles connect to your shoulder muscles. To keep the exercise safe and effective, lower the weight in a slow, controlled manner, and then push it back to arms length.
Whetheryoulockthearmsoutornotisyourpersonalpreference.Somebodybuildersfindstoppingjustshortoflockoutkeepsthetensiononthemusclesthroughoutthemovement.
Othersfindlockingoutfeelsmorecomfortable.Thereisnophysiologicalreasontoperform thisexerciseeitheronewayortheother,sotrybothandseewhichoneseemsbestforyou.
Another point to consider: don’t arch your back off the bench (called bridging). Once again you may increase your lift by a few pounds, but at what cost? Arching decreases the amount of pectoral stimulation, and it certainly is no benefit to your lower back.
If you have trouble keeping your back on the bench, perform the movement with your legs up in the air. You will not be able to use as much weight, but there is no way you can arch your back when in this position.
Muscles Worked
Flatbenchpressesprimarilyworkthelowerchestregion,but thewhole pectoral-deltoid areaisstimulated.Youwillalsofindyourtricepsreceivingagreatdealofstimulation.Finally,themusclesofthebackandforearmareindirectlyusedforstabilizingtheupperbodyduringtheexercise.
INCLINE BARBELL PRESSES
If using an adjustable bench, set the bench to an angle of about 30 degrees. You perform incline benches in pretty much the same manner as flat benches. However, instead of lowering the bar to the nipple region, bring it down to the center of the chest, just under the chin.
Comments
Most bodybuilders find angles above 30 degrees place too much stress on the front delts and not enough on the upper pectorals, but whether this is the case for you depends on your own physiology. You may have to play around with the bench’s angle to see what works best for you. If you don’t have access to an adjustable bench, make do with the fixed version. In many cases these fixed benches are closer to 45 degrees, which is too steep for working the
upper pecs. You may find that slightly arching the back can shift most of the stress from the shoulders to the chest. But be careful; the lower back was not meant to be arched to any degree. A better solution is to raise one end of a flat bench. You can use a couple of pieces of wood, another bench, or a specially constructed wooden block (most gyms have these for performing bent-over rows) to prop up the flat bench.
Muscles Worked
The incline barbell press primarily works the upper pectorals. It also stresses the front delts and triceps. Most bodybuilders find inclines excellent for the pec-delt tie-ins. Remember, as you increase the angle, the stress shifts from the upper chest to the shoulders.
SMITH-MACHINE PRESSES
Flat,declineandinclineSmith-machinepressesareperformedinmuchthesamemanneras regularbarbellpresses.Theyaregreatwhenyoudon’thaveaspotter.
Comments
For variety try lowering the bar to different areas of the chest, and different lifting tempos.
Muscles Worked
Depending on the angle, Smith presses work the lower, center and upper pecs, and the front shoulders and triceps.
FLAT DUMBELL PRESSES
This exercise is similar to the barbell version, but you use two dumbells instead. Start by sitting on a flat bench and cleaning (lifting) a pair of dumbells to your knees. Lie back on the bench, and with the dumbells pointing end to end (i.e. they form a straight line across your chest like a barbell) lower them to the sides of your chest. Pause at the bottom, and then press to arms’ length.
Comments
One advantage of using dumbells is the greater range of motion at the bottom. A barbell can be lowered only to the rib cage, whereas dumbells can be brought below the rib cage. This gives the chest muscles a greater stretch. But be careful not to stretch too far and stress your ligaments too much. Dumbell presses are helpful for times when you do not have a spotter, as you can drop them if you get into trouble.
Muscles Worked
Dumbell presses are great for developing the pec-delt tie-ins. If you squeeze the dumbells together at the top, you also work the inner pecs. And no matter how much you try to eliminate them, the triceps and shoulders will always be involved.
INCLINE DUMBELL PRESSES
This is the inclined version of the flat dumbell press. With the exception of the angle, the exercise is performed in the same manner.


Comments
Photo of Fouad Abiad by Paul Buceta
Because you have to hoist the dumbells up higher to get them into starting position, it might be a good idea to obtain the help of a spotter for incline presses. Most bodybuilders lift one of the dumbells up, and have a partner pass the other one. If you can, have both dumbells passed to you.
Without sounding too repetitious, lower the dumbells slowly, and go for a full but controlled stretch at the bottom.
Muscles Worked
Incline dumbell presses are an excellent exercise for developing the upper chest. Because of the increased angle, they also hit the front deltoids. And, like most chest exercises, there is some secondary triceps involvement. If your shoulders are taking too much of the weight, drop the bench angle a few degrees.


DIPS
Photo of Lou Joseph by Jason Breeze
This is one of the simplest but most effective of chest exercises. Most gyms have a set of parallel bars for doing dips. If your gym doesn’t, you can make do with the Universal shoulder press. Start the exercise with your arms in a locked-out position. With your chin on your chest, lower your body down between the bars, pause, and push yourself back to arms’ length.
Comments
Dips are considered by many to be one of the best chest exercises, if notthebest. To keep the stress on the chest, lean forward and flare your elbows out to the side. If you keep your body vertical and your elbows in tight, the exercise becomes more of a triceps builder. As with other chest exercises, don’t bounce at the bottom. Doing so places too much stress on the pec-delt tie-ins.
Muscles Worked
Dips primarily work the lower, outer chest. They produce that clean line under the pecs.
They also stimulate the front delts and triceps. For this reason, dips are an excellent beginning exercise.
FLAT FLYES
Start this exercise in the same position as dumbell presses. Instead of holding the dumbells end to end, rotate your hands until the palms are facing and the dumbells are parallel with your
body. With your elbows slightly bent, lower the dumbells out to your sides for a full stretch. Pause at the bottom, and then squeeze the dumbells up and together, over the center of the chest.
Comments
Flyesaremoreastretchingexercisethanamass-buildingmovement.Still,withpractice, you’lleventuallybeusingconsiderableweight.Alwayslowerthedumbellsinacontrolled manner,nomatterwhatthepoundage.Dropthemtoofastandyou’llripthepec-delttie-in. Treatment forsuchan injuryissurgery andmany monthsofrehabilitation.
Muscles Worked
Flyes work the whole chest region. Fully stretching at the bottom works the outer chest and squeezing together at the top develops the inner chest. This gives your chest that clean line up the middle. This exercise can strain the pec-delt tie-in area, so be careful at the bottom of the movement.
INCLINE FLYES
This is the same exercise as regular flyes, but you do them on an incline bench. Once again go for a full, slow stretch at the bottom.
Comments
As with incline dumbell presses, the incline bench dictates lifting the dumbells up higher, so you may need a partner to help you hoist the dumbells into position. In fact it’s probably a good idea to have the dumbells passed to you, whether you can lift them or not. Jerking heavy dumbells from the floor puts a great deal of stress on the biceps and lower back. Better to be safe than macho.
Muscles Worked
Incline flyes put most of the stress on the upper pectorals. They also strongly affect your chest-delt tie-ins. Once again, squeezing the dumbells together at the top will work the inner, upper chest area.
DECLINE BARBELL PRESSES
Position a decline bench (you can also use the Roman chair) to bring the bar to the lower- chest area. Perform the reps in the same manner as flat and incline bench presses, bringing the bar to your lower chest.
Comments
Many gyms have decline benches with bar supports welded to the back of the bench. If the bench’s angle is adjustable, vary the angle to get the maximum feel in your pectoral muscles.
You can substitute dumbells for a barbell and get more of a stretch.
Muscles Worked
Decline presses are similar to dips in that they work the lower, outer chest region. They are a good substitute if you find your front delts doing most of the work during flat bench presses.
CABLE CROSSOVERS
Stand between the two cable uprights and grab an overhead pulley handle in each hand.
Adopt a runner’s stance (one leg forward and bent the other back and bent just slightly) and bring the handles forward and down so they meet about waist height. Return to the starting position, with your arms stretched out to the sides about head level. You can do this exercise from different cable heights to stress the muscle differently.
Comments
Propertechniqueisanabsolutemust.Ifyouletyourarmsflybacktoofastyouruntheriskoftearingthepec-delttie-in.Also,toeasethestressontheshoulderjoint,keepaslightbendintheelbows.
Muscles Worked
Cable crossovers are great for working the center of the chest. There is some front delt involvement as well.
PEC-DECK FLYES
Sit down on the machine’s chair and grab the handles or rest your forearms on the pads, depending on the model of machine. Push your arms forward and together until the handles or pads are just about touching. Return to the starting position with the handles or pad positioned out to the sides or just behind the body.
Comments
Don’t let your arms fly back too quickly. Doing so is a great way to tear your pectoral or deltoid muscles. Also, be conscious of using as little arm power as possible. Think of the arms as nothing more than extensions of your chest muscles.
Muscles Worked
Pec-deck flyes are similar to cable crossovers in that they are great for hitting the inner chest. They also work the pec-deck tie-ins.
BACK EXERCISES CHIN-UPS
You will need access to an overhead bar to perform this exercise. Most Universal multi- stations have one attached, but a wall-mounted version is just as good. For wide-grip chins, jump up and grab the bar with a grip about twice your shoulder width. Now pull yourself up and try to touch the bar with your chest. Lower back to the starting position in a controlled manner.
Comments
Chinsareconsideredbymosttobethebestback-wideningexercise.Infactbodybuildersofalllevelsmakethemthemainstayoftheirbackroutines.Theygivetheindividualthatgreat V-shape.Whendoingthemovement,trytopullwiththelargebackmuscles(latissimusdorsi),not thebicepsandforearms. Don’tdropbacktothestarting positioninsucha mannerthatyouyankyourarmsoutoftheshouldersocket.Dotheexerciseniceandslow.
At first you will find it easier to do the exercise to the front. As you get stronger you can pull up so the bar is behind your head. There is little difference between the two. When you reach a point that you are doing 12 to 15 easy reps, attach a weight around your waist or hold a dumbell between your legs. This increases the resistance and keeps the muscles growing.
Muscles Worked
Chinsprimarilyworkthelargelatissimusmuscles(lats).Theyalsostressthesmallerbackmusclesliketheteres.Finally,thereardeltsandbicepsarebroughtinto play.
Wide-grip chins are the most common and help the V-taper the most, however you should experiment with other grips to stress your muscles in different ways. Put a doubleD grip over the chin bar and pull yourself up to stress the lower-lat area, though your biceps also do some extra work. Use Flex Straps on any chinning exercise to help take your biceps out of the equation.
LAT PULLDOWNS
Although not quite as effective as chins, pulldowns enable you to adjust the amount of weight. Chins force you to use your body weight, whereas the lat machine allows the user to select the desired poundage. Instead of pulling yourself up to an overhead bar, the bar is brought down to you. Take a wide grip (if doing wide-grip pulldowns) and sit on the attached seat, or kneel down on the floor. Now pull the bar down to the front, so the bar almost touches your chest. Pause at the bottom and squeeze your shoulder blades together. Return to the outstretched arm position.
Comments
Manypeoplefind chinning very difficult.Latpulldowns help buildupyourchinningstrength.Doasmanychinsasyoucan,andthenfinishthesetwiththeheaviestpulldownsyoucanmanage.Eachbackworkout,trytogetonemorechin.Yourlatpulldownswillbuildyourstrengthandmuscles,makingchinningeasier eachtime.
Again, a narrower grip places much of the stress on your biceps, and in fact many bodybuilders use narrow-grip pulldowns as a biceps exercise! As with chins, using Flex Straps is useful to help remove your biceps from the equation while still working lats from different angles.
Because you have to grip the bar, the muscles of the forearms get a good workout. In fact they may be the weak link in the chain, so keep them strong.


Muscles Worked
Photo of Omar Deckard by Ralph DeHaan
Latpulldownsworkthewholebackregion,fromthelargelatissimusmuscles,tothesmallerteres,rhomboids,andreardeltoids.Theyalsostressthebicepsandforearms.
BENT-OVER BARBELL ROWS
Bend over at the waist so your upper body is just short of parallel to the floor. Grab a standard barbell and, using a wide grip, pull it up to your abdomen. Keep an arch in your back. No rounding. Lower slowly and then repeat. Concentrate on using the upper back muscles and not your spinal erectors.
Comments
You must be especially careful on this exercise. First, make sure to keep a straight (arched) back. Second, any sudden bouncing or jerking will put great stress on your lower back. If you have to throw your lower back into it, you are using far too much weight. Not only is this dangerous, it’s ineffective. Use a weight that allows strict style. The only part of the body that should move is the arms. Your upper body and legs should remain stationary. To get a full stretch, stand on some sort of low platform. Most gyms have specially constructed boxes for this purpose. The extra 10 to 12 inches of stretch will add greatly to the exercise’s effectiveness.
As a final point, bend your knees slightly. This will help reduce the stress on your lower back.
Muscles Worked
This exercise is considered one of the best back-builders. It’s particularly effective in producing thickness in the back. Besides the full array of back muscles, bent-over rows stress the biceps and forearms. Finally, because of the bent-over position, the exercise stresses the hamstrings and spinal erectors.
T-BAR ROWS
Your gym may have a T-bar machine in which you rest on a pad, leaning forward, and grab hold of a cross bar, or it may have a bar with one end bolted to the floor. Either way, T-bars provide an effective alternative to barbell rows. Grab the cross bar and pull the plates up to the chest/abdominal region. Squeeze at the top and then lower back toward the floor. After your set, rest the bar on the floor or on its supports.
Comments
Once again don’t bounce or jerk the weight up. Like barbell rows, T-bar rows place a great deal of stress on the lower back. Keep your upper body stationary, and lift the plates with only your back muscles and arms. If your gym does not have a specially designed T-bar, or machine, you can do the same movement with one end of a regular Olympic bar pinned in a corner. Check with the gym’s management first, however. Rotating an Olympic bar on one end may damage the bar’s sleeve/ball-bearing mechanism. If you are allowed to do the exercise, try to use an old bar. In fact your gym may have an old bar set aside just for this purpose.
Muscles Worked
T-barrowsworkthesamemusclesastheregularbarbellrow.Thelats,teres,rhomboids, reardelts,biceps,forearms,andlowerbackallcomeintoplay.Becauseoftheassortmentofmuscles worked,both typesofrows areexcellentmass-builders.

Note:Ifyou havelowerbackproblems,youmightwanttoavoidbothbarbellandT-bar rows.Ifyoumustdothem,startoffby usinglight weight.Graduallybuildupthepoundageovertime.Don’tmakethemistakeofslappingon45-poundplatesfromdayone.Thiswillcomewithtime.Keepin mindthatlower-backinjuriesoftendon’theal.You mayhavethemforlife.Thereforetheemphasisshouldbeonpreventingthem.Inamannerofspeaking,rows canbeadouble-edgedsword.Done properlytheywillhelpstrengthen thelower back,thusreducingthechances offuture injuries. Doneimproperlytheymaybethecauseofsuchan injury. Sopaystrictattentiontoyourexercisestyle.Don’tgetcarriedawaywiththeweight,anddon’tliftwiththelowerback.
SEATED PULLEY ROWS
Youwillneedacablemachinetodothisexercise.GrabthedoubleDpulleyattachment,andsit downonthefloororassociatedboard.Withyourlegs slightlybent,pullyourhandsintoyourlowerchest/upperabdomen.Pausefor asecondand squeezethe shoulderbladestogether.Nowbendforwardand stretchthearmsoutfully.
Comments
Experiment with the different attachments, and select the one that feels the most comfortable, or alternate different handles. Cable rows can also be performed on the lat pulldown machine. To get the full effect, lean back and pull the hands to the lower chest. The direction of force should be about 90 degrees to the body.
When doing the seated version, keep your legs slightly bent. Performing the exercise with straight legs won’t do your lower back any good.

Photo of Steve Kapra and Simon Gimenez by Robert Reiff
Bend forward slightly when pulling, to get a full stretch, but don’t use your spinal erectors to do the work. Make sure to sit straight up and pull right into your abdomen. Many people use momentum and lower back for this exercise, and then wonder why they aren’t seeing the results they desire. Of course, using the lower back also invites injury. This exercise creates interest in the back area if done correctly.
Muscles Worked
Likemostbackexercises,seatedrowsworkthewholebackregion,andalsostimulatethebicepsandforearms.Theyaremoreathicknessmovementthanawidthbuilder.
ONE-ARM DUMBELL ROWS
Instead of using a barbell or cable, you can do your rows using a dumbell. Bend over and grab a bench for support. Make sure your back is not rounded. Looking up helps. Place one leg behind the other in a running-type stance. Grab a dumbell with the arm not being used for bracing. Stretch that arm down, pause at the bottom, and then pull the dumbell up until your arm is fully bent. The exercise is comparable to sawing wood.
Comments
One-arm rows are great because they allow you to brace your upper body. This is essential
ifyouhavealower-backinjury.Eventhoughyourbicepswillbeinvolvedintheexercise,trytoconcentrateonusingjustyourbackmuscles.Onceagain,nobouncingorjerkingtheweight.Ifyouhavetocontortthebodytolifttheweight,thedumbellistooheavy.
STRAIGHT-ARM PUSHDOWNS
Standtwotothreefeetinfrontofthelatpulldownortricepspushdownmachine.Grabtheattachedbarwithashoulder-widthgrip.Withyourarmsinalocked-outposition,pushthebardowntoyourthighs.Raisethebarbackupuntilthemovingplatesareaboutaninchfromthestationaryplates.
Comments
Taller trainers may find the plates touch before they get a good stretch at the top of the exercise. One suggestion is to adopt a wide stance. The wider you spread your legs the lower you’ll go to the floor. You can also try kneeling. Because of the virtual elimination of the biceps and forearms, you won’t be able to use nearly as much weight as you can on a regular pulldown.
Muscles Worked
This is as pure a back exercise as you’ll find. It is especially useful for hitting the upper and outer lats, just under the armpits. Straight-arm pushdowns make an excellent first exercise in a pre-exhaust superset.
DUMBELL PULLOVERS
Grab a dumbell and lie face up across a flat bench. With your hips dropped below bench height and arms kept nearly straight, lower the dumbell behind your head to a comfortable stretch. Return to the starting position with the dumbell positioned at arms’ length above your chest.
Comments
Some people prefer doing this exercise while lying lengthways on the bench. Others prefer doing the movement with an EZ-curl bar. Try all three and see which works best for you.
Muscles Worked
Pulloversareoneofthoseexercisesthatincorporatealargenumberofmuscles.Forsomeit’sagreatlatexercise,whileothersgetagreatcheststretch.Theserratusandshouldersalso play arole.
MACHINE PULLOVERS
Sit on the machine’s chair and, depending on the model, either place your elbows behind the pad or grab the overhead bar. Push down in front of your body to the machine’s maximum range of motion. Return to the overhead position.
Comments
At the risk of being hounded out of the bodybuilding hall of fame, I think machine pullovers are one of the few machine exercises that are actually better than the free-weight equivalent. With dumbells you get only about 90 degrees of motion before gravity starts interfering. But most pullover machines keep the tension on the lats for 150 degrees or more.
Muscles Worked
Machine pullovers are another great exercise to hit the back muscles without the biceps playing a major role. The serratus and shoulders play a minor role.
SHOULDER EXERCISES
BEHIND-THE-HEAD SHOULDER PRESSES
With a grip about six to eight inches wider than shoulder width, take a barbell from the rack.
Lower the bar behind your head, stopping just short of your traps. Push the bar to arms’ length and then repeat.


Comments
Photo of Jorge Betancourt by Alex Ardenti
Don’t bounce the bar off your neck. If you strike either of the top vertebrae (atlas and axis) you run the risk of nerve damage. Perform the exercise in a slow and controlled manner. You don’t need a rack to position the bar, but cleaning a loaded bar to your shoulders, doing your reps, and then having to lower it back to the floor is very energy-consuming. After a few
monthsitwillbeimpossible. Souseeitherthesquatrack or,evenbetter,theshoulder-pressrack.Mostgymshaveaspecialseatwithaverticalbacksupport.Twolongsupportsenabletheusertopositionthebarbehindthehead.Allyouhavetodoisreachbackandliftthebarfromtheracks.Onceyourreps arefinished,it’sasimplematterofplacingthebarbehindyourhead.
Finally, as with behind-the-head pulldowns, behind-the-head presses can play havoc with the rotator-cuff complex. At the first sign of shoulder problems, stop the movement and switch to the next exercise.
Muscles Worked
Behind-the-head presses work the entire shoulder region, particularly the front and side delts. They also stress, to a lesser degree, the rear delts and traps. Finally, as with most pressing movements, the triceps are brought into play.
FRONT MILITARY PRESSES
This exercise is performed in the same manner as behind-the-head presses, except instead of lowering the bar behind the head, you lower to the front. Bring the bar down until it just touches the upper chest. Once again, no bouncing, just smooth controlled reps.
Comments
Most bodybuilders find it more comfortable to lower the bar to the front. It also eliminates the risk of striking the head or neck. There is a tendency to arch when doing the exercise, so be careful. A slight arch to bring the bar to the upper chest is fine, but nothing excessive.


Muscles Worked
Photo of Leo Ingram by Paul Buceta
Front presses put most of the stress on the front and side delts. The rear delts and traps receive some stimulation, but not as they do with rear presses. The upper pectorals are worked if you lean back when doing the exercise.
DUMBELL PRESSES
Instead of performing your pressing movements with a barbell, grab two dumbells and hoist them to shoulder level. You can stand or sit when pressing the dumbells, but if standing, be careful not to excessively arch the lower back.
Comments
You can press both dumbells at the same time, or in an alternating fashion. As with the barbell version, be careful of the lower back. Try not to arch excessively, and don’t drop the dumbells into the starting position.
Muscles Worked
This exercise stresses the whole deltoid region. Particular emphasis is placed on the front and side deltoids. There is some secondary trap and rear-deltoid involvement.
BARBELL SHRUGS
Grab a barbell using a shoulder-width grip. With your arms locked, lift the bar, trying to touch your shoulders against your ears. Squeeze at the top of the movement, and then lower the bar.
Comments
There are a number of variations to this exercise. Instead of lifting and lowering the bar in a straight line, you can lift the bar in a circular motion. Also, you’re not limited to using a barbell for the exercise. Many bodybuilders find the Smith machine is more comfortable. Instead of taking the bar from the floor, you can have it set at any desired height, making it easier on your lower back. The Universal bench press can also be used for shrugs. (In fact serious bodybuilders are far more likely to use the machine for shrugs than bench presses.) Try to keep your arms, legs, and back straight throughout the movement. And watch the lower back!
Muscles Worked
Barbellshrugsarebyfarthebesttrapeziusbuilder.MakethemaregularpartofyourtrainingandyouwillhavetrapsthatgivetheIncredibleHulkpause.Besidestraps,yourforearms,hamstrings,lowerbackandreardeltswillbeindirectlystimulated.
DUMBELL SHRUGS
This is simply a variation of the barbell version. Hold the dumbells about shoulder width apart and perform the movement like the barbell variety.
Comments
Youcanholdthedumbellsparallelorpointedendtoend.Thechoiceisyours.Ifyouholdthemendtoend,watchyoudon’tbangthemoffyourthighs.Trykeepingtheminfrontofthebodyandslidethemupthefrontofthethighs.
Muscles Worked
Dumbellshrugsworkthesamemusclesasthebarbellversion.Sinceyouwillbeusingless weight(youcangenerallyliftmoreweightwithonebarbellthantwodumbells)thelowerbackwillnothavethesamestrainplacedonit.InfactIstronglyrecommendusingdumbellsifyou havea pre-existingbackproblem.
UPRIGHT ROWS
Starttheexercisebyholdingabarbellatarms’lengthinfrontofyourthighs.Liftthebarupthefrontofthebody,keepingyourelbowsflaredtothe sides.Squeezethetrapstogetheratthe top,and thenlower intothestartingposition.
Comments
The muscles worked depends on the grip used. In general, any hand spacing five inches or less puts most of the stress on the traps. The wider the grip, the more the side deltoids come into play. In most of the routines throughout this book I suggest this as a trap-builder. But you can easily substitute for one of the delt exercises. Just remember to keep the grip wide when doing so.
If you have weak or injured wrists, you might want to think twice about performing this exercise. Upright rows place tremendous stress on the forearms and wrists. If you experience minor pain when doing the exercise, try wrapping the wrists with support bandages. This should enable you to complete your sets in comfort. Of course you’re the only one who can determine if the pain is just a nuisance or representative of something more serious. If in doubt, skip the exercise.
Aswithbarbellcurls,uprightrowsgiveyoutheoptionofaddingafewcheatrepsattheendoftheset.Limitsuchcheatrepstooneortwo.Don’tmakethemistakeofcheatingfrom repone.
Muscles Worked
With a narrow grip, upright rowsprimarilyworkthe traps,withsomesecondarydeltoid stimulation.Awidegrip(sixinchesormore)willshifttheworktothesidedelts,withthetrapsnowplayingasecondaryrole.Theforearmsareworkednomatterwhichgripyouuse.
DUMBELL LATERAL RAISES
Youcanperformthisexerciseseatedorstanding.Grabtwodumbellsand,withtheelbows slightlybent,liftthemtothesidesofthebody.Asyouliftthedumbells,graduallyrotatethewristssothatthelittlefingerpointsup– asifyouarepouringapitcherofmilk.


Comments
Photo of Ahmad Ahmad by Alex Ardenti
To target the medial delts, keep your arms bent throughout this exercise. Lateral raises can be done to the front, side, or rear, to target the different deltoid heads. You can use a cable instead of dumbells, if you wish. Either version may be performed with one arm at a time, for some unilateral training.
Muscles Worked
You can use lateral raises to work any head of the deltoid muscle. Most intermediate bodybuilders use them for the side (medial) delts, as the front delts receive ample stimulation from various pressing movements. Side laterals will give your delts that half-melon look.
There’s not much you can do to widen the clavicles, but you can increase your shoulder width by adding inches to the side delts.
MACHINE SIDE RAISES
Sit down on the machine’s chair and place your elbows on the inside of the rollers or pads and grab the handles (if applicable) with the palms facing inwards. Slowly raise the arms outward and upward until they are parallel with the floor. Slowly return to the starting position with the arms stopping a couple of inches from your sides.
Comments
Many bodybuilders prefer machine raises to dumbells, as dumbells place stress on the wrists and shoulder joints. Try not to raise the arms above parallel, as this only brings in the traps as well as adding extra stress to the rotator cuff.
Muscles Worked
Side machine raises primarily work the side shoulders but the front and rear shoulders as well as the traps, also come into play.
BENT-OVER LATERALS
This is the bent-over version of regular side laterals. By bending over, the stress is shifted from the side to the rear delts. You can do the exercise free standing, seated, or with your head braced on a high bench. The latter is for those with lower back problems or individuals who have a tendency to swing the weight up.


Comments
Photo of Ray Arde by Robert Reiff
Concentrate on lifting the dumbells with your rear delts and not your traps and lats. For variation try using a set of cables. You will have to grab the cable handles with your opposite hands, so the cables form an X in front of you. This exercise is popular with bodybuilders in the months leading up to a contest.
Muscles Worked
When performed properly, bent-over laterals primarily work the rear deltoids. There is, however, secondary triceps, trap and lat stimulation. If you’re not sure what a fully developed rear deltoid looks like, take a look at a recent picture of Paul Dillett. His rear delts contain as much muscle mass as most bodybuilders’ whole deltoid region.
FRONT DUMBELL RAISES
Grabtwodumbellsandwiththepalmsfacingthefloor,andarmslockedstraight,slowly raisethemtoshoulderheight(armsareparallelwiththefloor).Slowlyreturnthedumbellstothehips.
Comments
Thereareanumberofdifferentvariationsofthisexercise.Somepeoplefinditeasiertokeepthepalmsfacinginwardsorupwards.Youcanalsoliftthedumbellsinanalternatingfashionasopposedtobothatthesametime.
Muscles Worked
Front raises primarily work the front delts but the medial and rear delts and the biceps also receive secondary stimulation.
SMITH-MACHINE SHRUGS
With a shoulder-width grip, lift a bar from the support catches. Keeping your arms straight, lower the bar as far as the traps will allow. Shrug your shoulders as high as you can, trying to touch your ears with your shoulders. Pause, and then lower to the starting position.


Comments
Photo of Troy Brown by Ralph DeHaan
Smith-machineshrugsare great forthosewithlower-back problems.Unlikeastandardbarbell,whichhastobetakenfromthefloor,theSmithmachineallowsyoutostartandfinishtheexercise at waistlevel.
Muscles Worked
Aswithbarbellanddumbellshrugs,thisexerciseprimarilyworksthetrapeziusmuscle.Italso placessecondarystressonthedeltsandforearms.
REVERSE PEC-DECK FLYES
Sitdowninthepec-deckmachine,facingthebackrest.Dependingonthemodel,eithergrabthehandleswithyourhandsorplaceyourelbowsinfrontofthepads.Bringyourarmsbacktoacomfortablestretch,whichformostpeoplemeanshavingtheelbowsslightlybehindthe
body, or the arms straight out to the sides (depending on the model). Return to the starting position.
Comments
Theadvantageofthis exerciseoverbent-overlateralsisthatitputslittleor nostressonthelowerback.Themachinealsomakesitabitmoredifficulttoswingandbouncetheweightupwithbodymomentum,something manypeopledo on bent-overlaterals.
Muscles Worked
Reverse pec-deck flyes primarily hit the rear delts, but the teres, rhomboids and traps also come into play.
TRICEPS EXERCISES TRICEPS PUSHDOWNS
Youwillneedtousethelat-pulldownmachineforthisexercise.Grabthebarwithanarrow grip, anywhere from twotoeightinches.Withyourelbows tighttoyourside,pressthebardowntoa locked-outposition.Pauseand squeezethetriceps atthebottom,and thenreturnthebartoaboutchestheight.
Comments
Take a false (thumbs above the bar) grip when performing triceps pushdowns, and resist the urge to flare the elbows out to the sides. If you have to swing to push the bar down, you are likely using too much weight.
Muscles Worked
Triceps pushdowns work the entire triceps region, especially the outer head.
ONE-ARM DUMBELL EXTENSIONS
Graspadumbellandextenditaboveyourhead.Keepingyourupperarmstationary,lowerthedumbellbehindyourhead.Trytoperformthemovementinaslowrhythmicmanner.
Comments
It’s possible to work up to 75-pound dumbells or more, but keep in mind the elbow joints and associated tissues (ligaments, cartilage, and tendons) were not designed to support huge poundages. Never bounce the dumbell at the bottom (arms in the bent position) of the exercise. Try to place the emphasis on style rather than weight.
Muscles Worked
Although it works the whole triceps region, this exercise is great for the lower triceps.
TWO-ARM DUMBELL EXTENSIONS
Grab a single dumbell with both hands, thumbs forward, palms facing the ceiling. Slowly lower the dumbell behind your head to a comfortable stretch. Slowly return the dumbell to the starting position by locking the arms out straight.
Comments
As with the one-arm version, don’t bounce the dumbell at the bottom of the exercise.
Muscles Worked
Two-arm dumbell extensions are virtually indentical to the one-arm version. They target the
whole triceps muscle, particularly the long rear head.
LYING TRICEPS EXTENSIONS (SKULLCRUSHERS)
Place an EZ-curl bar on the end of a bench. Lie down on the bench so the bar is above your head. Now reach back and grab the bar and extend your arms. Keeping your elbows in close, lower the bar to your forehead. Extend the bar back to arms’ length.

Comments
If you are wary about lowering the bar to your head, lower it down behind your head and lightly touch the bench. Don’t bounce the bar off the bench, but merely pause and then extend the arms. Try to keep the elbows in toward each other, tight to the body.
Muscles Worked
This is one of the main triceps mass-builders. It stresses the whole triceps, particularly the long rear head of the muscle. Lowering the bar behind your head brings the lower lats and upper chest into play. The exercise also works the intercostals, located just below the rib cage.
UPRIGHT DIPS
For this exercise, you use the same apparatus as when performing dips for the chest. With a few minor modifications, you can shift the strain from the chest to the triceps. For starters, keep the elbows tight against the body. Flaring them to the sides will work the chest. Also, unlike dips for the chest, where you bend forward, keep your body as vertical as possible. In fact some bodybuilders lean back slightly to get that extra degree of triceps stimulation.
Comments
As with most exercises that rely on lifting your bodyweight, you will eventually reach a point where you can bang out 12 to 15 reps with ease. To increase the resistance, hold a dumbell between your legs, or attach a plate to a special dipping chain. Before you know it you will be dipping with 50 to 100 extra pounds!
With regardstosafety, becareful atthebottomofthemovement.Althoughdips are anexcellenttricepsexercise,theyalsoplacemuchstressonthefrontdelts,particularthepec-delt tie-in.Don’tbounceatthebottom.Performtheexerciseinaslowandcontrolledmanner.(Youmightwanttowritethephrase“inaslowandcontrolledmanner”inblacklettersandpostittoyourbedroomwall.)Muscles Worked
Performed in an upright manner, dips place most of the strain on the long rear head of the triceps. Because of the weight used (minimum of your bodyweight) they also work the other two heads quite nicely. And even though you may attempt to eliminate other muscles from the exercise, the front delts and chest will take some of the stress. Once again this is fine.
Compound exercises such as this help infinitely to add overall muscle mass.
BENCH DIPS
Place two benches about four feet apart. Rest the heels of the feet on one and the heels of the hands on another. Slowly lower your body down between the benches by bending at the elbows. Slowly return to the starting position so the arms are locked out straight.
Comments
As with upright bar dips, the key to this exercise is to keep the torso leaning back and elbows close to the sides. As soon as the torso tilts forward and the elbows flare out, the larger chest muscles take over. Also, be careful not to bounce at the bottom of the exercise, as this places excessive stress on the shoulder joint.
TRICEPS KICKBACKS
With your body braced on a bench and holding a dumbell, bend over and set your upper
arm parallel with the floor. Extend your lower arm until your elbow is locked – in other words, your entire arm is parallel to the floor. Pause and squeeze at the top, and then lower back to the starting position.
Comments
Resist the urge to swing the dumbell up using body momentum. True, you can use more weight, but it won’t give the same triceps development. Keep your upper arm locked against the side of your body. As with bent-over laterals, if you have trouble keeping stationary or have a weak lower back, place your free hand on a bench or other support.
Muscles Worked
Tricepskickbacksaregreatforgivingthetricepsthathorseshoelook.Theyareespeciallyusefulfordevelopingthelongrearheadofthetriceps.Theyareafavoriteexerciseduringthepre-contestmonths.
REVERSE PUSHDOWNS
Thisexerciseisperformedinthesamemannerasregularpushdowns.Themaindifferenceisthatyougrabthebarwithyourpalmsfacingup.Keepyourelbows lockedagainstthesideandextend(push)thebardownwards.Flexthetriceps atthebottom,and thenreturntothestartingposition.
Comments
You won’t be able to use as much weight in this version of pushdowns, so don’t become alarmed if you have to drop the weight 20 to 30 pounds. This exercise is great for finishing the triceps off after a basic movement like lying triceps extensions or dips. Concentrate more on the feel than the weight used.
Muscles Worked
This is another great movement for the long rear head of the triceps. A couple of sets and you will feel your triceps burning from elbow to armpit!
ONE-ARM CABLE PUSHDOWNS
With your body in the standing, upright position, grab one of the upper cable handles.
Push the handle down, lock out the arm at the bottom, and then return to the starting position.

Photo of Steven Frazier by Ralph DeHaan


Comments
Photo of Branch Warren by Ralph DeHaan
You can do this exercise either palms up or palms down. You might want to reach across with your free hand and grab your shoulder on the same side that is being exercised. Besides
the bracing effect, you have your free hand in a position to spot yourself on the last couple of reps. As with the reverse pushdowns, go for the burn rather than huge poundages.
Muscles Worked
Thisisanothergreatfinishingexerciseforthetriceps.Apalms-upgripwillplacemostofthestressonthereartriceps,whereasapalms-downgripwillhitmoreofthesidehead.
NARROW PRESSES
LieonyourbackonaflatbenchwithanOlympicbarorEZ-curlbarplacedonthesupportsaboveyou.Grabthebarwithanarrow(shoulder-widthorless)gripandlowerittomidchest.Pushupwards asifdoinga regularbenchpress.
Comments
Youwillneedtoexperimentwithdifferent grip widthstofindthe onethatmaximizestriceps involvementandminimizeswriststress.Aswith flatbenchpresses,don’tbouncethebaroffyour chestorarchyourback.
Muscles Worked
Narrow presses primarily work the triceps, but the front delts and pecs also come into play.
ROPE EXTENSIONS
Attacharope tothepulldown machineandsetthepulley wheeljustslightlyaboveyourhead.Grabtheropewithboth handsandtwistaroundsoyourbackistothemachine.Leanforwardandadopta runner’sstance,orkneelwithyourupperarmsonabench.Withyourupperarmskeptparalleltothefloorandelbowsinlinewithyourears,slowlyextendyourarmstoa locked-outposition.Slowlyreturntothestarting positionby bendingtheelbows.Yourhands shouldbejust behindyourheadattheend.
Comments
Try not to throw the body into the movement, as this only reduces the amount of triceps stimulation. Always keep your legs bent to reduce the stress on the lower back. For variety some bodybuilders like to set the pulley wheel on the floor and extend their arms straight up.
Muscles Worked
Like most extension exercises, rope extensions target the whole triceps, particularly the long rear head.
BICEPS EXERCISES STANDING BARBELL CURLS
Perhaps the most used (and abused!) exercise performed by bodybuilders. You can use the standard Olympic bar, a smaller straight bar, or an EZ-curl bar. Grab the bar with a grip slightly wider than shoulder width, and curl it up until the biceps are fully contracted. Try to keep your elbows close to your sides, and don’t swing the weight up with your lower back. Lower the weight back to the starting position in good style. Don’t simply let the thing drop! Not only does this make you lose half the movement, but you run the risk of tearing your biceps tendon.
Comments
Barbell curls are considered the ultimate in biceps exercises. However, many bodybuilders
forget that the negative (lowering) part of the movement is just as important as the positive (hoisting) segment. Try to lower the bar with about the same speed as you curl it up.
Keepyourbackstraight,anddon’tswing.Ifyouwanttocheat,saveitforthelastcoupleofreps.Youcouldperform8to10repsingoodstyleandthen“cheat”oneortwomore.Don’tabuseagoodthing,however. Oneortwocheatrepsisfine,butcheatingfromthestartiscounterproductive.Beginnersandintermediateswillgetallthestimulationtheywant from strictreps.
Ifyouhaveweakwristsorforearms,youmightwanttogivetheEZ-curlbaratry.Thebar’sbentshapeallowsyoutorotateyourforearmsslightly,thusreducingthetensiononthewristsandforearms.Mostbodybuildersuseastraightbar,butplayitbyear.Giveboth typesa tryandpickthe onethatisthemost comfortable foryou,and that producesthegreatestbiceps stimulation.
Muscles Worked
Thebarbellbicepscurlworkstheentirebiceps muscle.Also,becauseyouhavetoforcibly gripthebar,theexercisewillgiveyouagreatsetofforearms.Finally,thefrontdeltsandlowerbackcome into play for stabilizingpurposes.
STANDING DUMBELL CURLS
Instead of using a barbell, grab two dumbells. Although it’s possible to simultanously lift both dumbells, most bodybuilders do alternating dumbell curls. As the name implies, you curl the dumbells one at a time. Start with the dumbells by your sides, the ends pointing forward and back (i.e. the dumbells are parallel to one another). As you curl, rotate your palms from the facing-in position to a facing-up position. This is called supination. Many bodybuilders are not aware that the biceps has two main functions. Besides the better-known curling movement, the biceps also rotate the forearms. You can see this if you hold your arm by your side and rotate your hand back and forth. Notice the biceps flexing as the hand approaches the palms- up position. Take advantage of this physiological trait by rotating your arms as you use your dumbells. Arnold sure did!
Comments
Once again, limit any swinging to the last one or two reps. Do a complete set first and then use cheating to get a few more. Don’t cheat to make it easier, rather cheat to get some additional stimulation. Try to put total concentration into each and every rep.
Besides the psychological aspect of curling one dumbell at a time, there may be a physiological basis. Neurologists suggest that when two arms are used simultaneously, the brain has to split the nerve impulses. By alternating the dumbells, you get full nerve transmission to each biceps.
However, although you have no control over nerve impulses, you do have control over exercise performance. So choose the version that feels most productive. As a final comment, Arnold favored the alternating version. Need we say more?
Muscles Worked
Dumbell curls are great for working the belly of the biceps. They also reduce the stress on the wrists and forearms. In fact many bodybuilders suggest starting your biceps workout (this
only applies to intermediate and advanced bodybuilders who are performing more than one exercise for each muscle) with dumbells so as not to overstress the weaker areas.
PREACHER CURLS
Also called Scott curls, for the first Mr. Olympia Larry Scott, who popularized it, this exercise is great for working the lower biceps region. Start by sitting on the stool or bench connected to the preacher board. Adjust yourself so that the padded board fits snugly under your armpits. Take the barbell from the supports and curl it until the biceps are fully contracted
    • acoupleofinchesfromtheshoulder.Lowertothestartingpositionandrepeat.Youcanalsodothisexerciseontheoppositesideofthepreacherbench.
Comments
Although biceps length is genetic, you can create the illusion of length by building the lower regions. Some Scott benches are positioned fairly high and require you to stand up when doing the movement. If your gym has both, give them each a try and pick the one that suits you.
Of all the biceps exercises, this one is the most dangerous if not performed in good style. Under no circumstances drop the barbell to the bottom position. You can easily rip the biceps tendon off from where it inserts on the forearm bone. The only option then is surgery and many months of inactivity. With a little attention paid to good style, you can avoid this aggravation.
Muscles Worked
Although they work the whole biceps muscle, Scott curls are primarily a lower-biceps exercise. Because you are braced by the padded board, it’s virtually impossible to cheat and bring your lower back into the movement. Finally, you will notice a great deal of forearm stimulation. This is fine, as you will need a strong grip for many of your other exercises.
INCLINE CURLS
You will need an incline bench to perform this exercise. Unlike incline presses for your chest, use a bench with an angle of at least 45 degrees. Anything less will place too much strain on your front delts. Lie back on the bench and grab two dumbells. Curl the dumbells up until the biceps are fully flexed. All the tips suggested for standing dumbell curls apply here as well. (Rotate the hands from a facing-in to a facing-up position, don’t swing the weight up, don’t bounce at the bottom etc.)Comments
Once again you have the option of curling both dumbells simultaneously or in an alternating manner. When you lower the dumbells, be careful not to hit the side of the incline bench. In fact, this is another reason for starting the dumbells in a forward-pointing position. If they were in the standard end-to-end position, they would have less clearance with the bench.
The advantage of using the incline bench is that it limits the amount of cheating you can do. Let’s face it, you can’t swing very much if you have your back braced against a rigid board.
Muscles Worked
Incline curls work the whole biceps region. Many bodybuilders find they are great for
bringing out the biceps peak. Of course this is more genetic than anything else. The exercise does provide some forearm stimulation, but not to the same extent as the various barbell curls.
CONCENTRATION CURLS
Sit down on the end of a bench and grab a dumbell. With your elbow resting on your inner thigh, lower the dumbell and then curl it back up. Perform one set, and then switch arms.
Comments
Most bodybuilders perform concentration curls in the seated position. A few (including Arnold Schwarzenegger) like to do the movement in the standing, bent-over position. Instead of bracing the elbow against the thigh, they hold it down and away from the body. Keep the shoulder on the exercising side lower than on the free side. Resist the urge to swing, and use only biceps power. As with all dumbell curls, you may want to supinate the hands when performing the exercise.


Muscles Worked
Photo of Nick Jones by Robert Reiff
Most bodybuilders consider concentration curls more a shaping and peaking exercise than a mass-builder. Keep in mind that peak and shape are primarily due to genetics. Unless you have the genetics, you will never develop biceps peaks like Robby Robinson’s. Still, you’ll never know unless you try, and this is where concentration curls come in. The exercise cannot change your genetics, but it can maximize whatever potential you might have.
ONE-ARM PREACHER CURLS
Insteadofusingabarbell,trypreachercurlswithasingledumbell.Remembertolower slowlyandnotbouncetheweight atthebottom.
Comments
Byusinga dumbellyoucanadjustyourupperbodytotake someofthestressoffthebicepstendon.Manybodybuildersfindpreachercurlshardontheforearmsandelbows.Using adumbellallowsyoumoreflexibilitythantherigidityofabarbell.Abarbellputstheforceat90degrees tothe upperbody.A dumbellallowsyoutovary this angle,thusplacing lessstressontheforearmsandelbows.
Muscles Worked
Dumbell preacher curls place most of the stress on the lower biceps. As discussed above, they treat your forearms and elbows with more kindness than the barbell version!
STANDING CABLE CURLS
For variety, trystandingbiceps curlswithasetofcables.Whetheryouworkonearmorbothatthesametimeisuptoyou.Ifdoingthemonearmatatime,grabthemachinewithyourfreehandforsupport.It’sextremelydifficulttostaystationarywhenexercisingonesideofthebody.
Comments
Aswithmostcableexercises,goforthefeelratherthantheamountofweight.Cablecurls areanexcellentwaytofinishoffthebicepsafterabasicmovementsuchasstandingbarbell curls.Ofcourseyoucantaketheoppositeapproachandusethemasawarmupexercise.
Many bodybuilders suggest starting your biceps workout with cables or dumbells. This warms up the area and doesn’t put the same stress on the elbows and forearms that barbell curls do.
Muscles Worked
Standing cable curls areanotherso-called peakingandshapingexercise.Theyworkthewholebicepsregion,andifperformedonearmatatimeallowyoutoreallyconcentrate.Fora greatpump,tryfinishingyourbicepsworkoutwithacoupleofhigh-rep(15-20)setsofcable curls.
NARROW-GRIP REVERSE CHINS
Grab an overhead chinning bar with a shoulder-width reverse grip. Pull your body up until the bar is touching your mid-chest. Lower back down until your arms are just short of a lockout.
Comments
Despite being a variation of the regular chin-up, one of the best back exercises, the narrow reverse grip puts much of the stress on the biceps. As with regular chins, avoid swinging the body when performing the reps. You may need to experiment with different grip widths to maximize biceps tension.
Muscles Worked
Narrowchinsprimarilyworkthebicepsandlats,buttheforearms,teres,andrhomboids also come intoplay.
CALF EXERCISES STANDING CALF RAISES
Youwillneedaccesstotheappropriate machinetodothis exercise. Restyourtoes ontheattachedblockandrestthepadsonyourshoulders.Fromheretheexerciseisstraightforward. Withyourlegslocked,riseupanddownonyourtoes.Stretchallthewaydownandflexuponyourtoesas far aspossible.Goforthat intenseburn!
Comments
Eventhoughthisisprimarilyastretchingexercise,don’tbeafraidtoloadthemachinewithhundredsofpoundsofweight.Keepyourbackandlegsstraight.Theonlymovementisattheanklejoint.Althoughcalfinjuriesareextremelyrare(thecalfmuscleiscomposedofextremelydensemuscle fiber, whichmakestearing verydifficult),youstillshouldn’tbounceatthebottomofthemovement,asyoumightstrainyourAchilles’tendon.
Muscles Worked
Standing calf raises work the entire calf muscle, with the primary focus on the upper (gastrocnemius) calf region.
TOE PRESSES ON THE LEG-PRESS MACHINE
Thisisanotherexampleofusingamachineforanexerciseitwasnotdesignedfor.Instead ofpressingtheweightusingyourthighs,youpushtheweightplatformusingonlyyourtoes.Aswiththestandingversion,goforthemaximumamountofstretchatthetopandbottom.
Comments
The advantage of this exercise is that you don’t have the entire weight pushing down on your spine. The disadvantage is that it will take a bit of practice to get the foot positioning correct. Still, the exercise is an adequate substitute if you don’t have access to a standing calf machine, or if you find a calf machine hurts your shoulders.
Muscles Worked
This exercise hits the upper calf (gastrocnemius) and the lower calf (soleus). If you really want to get that extra burn in the lower calf, use less weight and bend your legs slightly as you perform the exercise. This will shift all the stress to the lower calf. After one set of these your calves will be burning like crazy.
DONKEY CALF RAISES
Withyourtoesrestingona blockofwood (at leastfourinches thick),bend overatthewaistandhaveawillingtrainingpartnersitonyourlower back.Flexup anddownonyour toes,goingformaximumstretch.Ifyoufindoneridertoolight,trytofitasecondonyourback.
Comments
The bashful and shy might want to avoid this exercise. Also, many upper-class gyms (health spas) advise you not to do them. The general public is intimidated by people riding on top of one another, especially if they are doing so with an up-and-down motion.
Having said that, donkey calf raises are considered by many to be the best calf exercise. Such bodybuilders as Arnold, Larry Scott, Franco Columbu, and Frank Zane made extensive use of donkey calf raises. The exercise is seen less frequently in gyms today. Still, if you check out Gold’s or World gyms in California, you will see numerous bodybuilders burning their calves with donkey calf raises. And one look at their lower legs gives testament to the
exercise’s effectiveness.
Youmaybeluckyenoughtohaveadonkeycalf-raisemachineinyourgym,andifso,makegooduseofit.
Muscles Worked
Donkey calf raises workthewhole calf region.Ifyoukeepyourlegs completely locked, mostoftheworkisdonebythegastrocnemius.Bendthelegs slightlyandthelower calves takemostofthestrain.Forvarietyyoumightwanttoincludebothinyourtraining.Remember,whendoingthebent-leg variety,youwillneedtouseless weight asthelower calfcannothandlethesameweight astheuppercalf.Norcanyourknees.
SEATED CALF RAISES
You will need a special machine to do this exercise. (Or use a weight on a towel on your knees.) Sit down on the machine’s chair and place the padded knee rests on your legs. With your toes on the block, stretch up and down as far as you can.
Comments
Because it works the lower calf, you will need to use less weight than for other calf exercises. Go for at least 20 reps and try to feel every one of them. No bouncing the weight on your legs. Even though the supports are padded, improper style can injure your knees.
Muscles Worked
Since the legs are bent, most of the stress is placed on the lower calf (soleus), but there is some secondary upper-calf involvement.

Photo of Craig Richardson by Jason Breeze

Photo of Hidetada Yamagishi and James “Flex” Lewis by Alex Ardenti

Glossary
Glossary

Abdominals
The series of muscles located on the lower midsection of the torso. They are used to contract the body forward through a range of six to eight inches.
Acupuncture
The ancient Chinese practice whereby the body’s well-being is controlled by pressure points. Acupuncture involves stimulating these points with long needles.
Aerobic Exercise
Any long-lasting exercise that can be carried on within the body’s ability to replenish oxygen in working muscles.
AFWB
TheAmerican FederationofWomen Bodybuilders. This organizationisanaffiliateoftheIFBB,andisresponsiblefor organizingandrunning women’sbodybuildingcontestsinAmerica.
AIDS – Short for Acquired Immune Deficiency Syndrome
AIDS is caused by a virus and is contracted by the exchange of bodily fluids. There have been some cases of bodybuilders contracting AIDS from the sharing of needles (used for anabolic steroid injections).
Amenorrhea
Absence of menstrual periods due to a low bodyfat percentage. This condition is not dangerous and is common in such sports as gymnastics, bodybuilding, and track and field.
Amino Acids
Calledthe“building blocksoflife,”aminoacids are biochemicalsubunitslinkedtogetherbychemicalbondstoformpolypeptidechains.Hundredsof polypeptides,inturnlinkedtogether,form a protein molecule.
Anabolic
Metabolic process whereby smaller units are assembled into larger units. For example, the combining of amino acids into protein strands is a form of anabolism.
Anaerobic Exercise
Anyhigh-intensityexercisethatoutstripsthebody’saerobiccapacityandleadstoan oxygendebt.Becauseofitsintensity,anaerobicexercisecanbemaintainedforonlyshortperiodsoftime.
APC
The American Physique Committee. This federation is responsible for organizing and
running men’s amateur bodybuilding contests in America. It is also an affiliate of the IFBB.
Arm Blaster
Short, curved metal training apparatus used for bracing the arms when performing exercises such as biceps curls.
Arthritis
Chronic condition marked by an inflammation of the tissue surrounding the joints.
Asymmetric Training
Any exercise that targets only one side of the body. One-arm dumbell curls, lateral raises and triceps extensions are all examples of asymmetric training.
Back
The series of muscles located on the dorsal region of the body. The back-muscle complex includes the latissimus dorsi, spinal erectors, trapezius, rhomboids and teres minor and major.
Barbell
One of the most basic pieces of bodybuilding equipment. Barbells consist of a long bar, collars, sleeves, and associated plates made of steel or iron. They may be either adjustable (allowing the changing of plates) or fixed (the plates are kept in place by welded collars).
Barbells average between five and seven feet in length, and usually weigh between 25 and 45 pounds.
Basic Exercises
Exercises that work more than one muscle group simultaneously. Basic exercises form the mainstay of a bodybuilder’s mass-gaining routine. Examples include: bench presses, shoulder presses, squats, deadlifts, and bent-over rows. Also called compound exercises.
Belt
Large leather support worn around the waist by bodybuilders. Weightlifting belts are usually four to six inches wide. They provide support to the lower-back muscles and spine.
Biceps
Flexor muscles located on the upper arm. The biceps are composed of two “heads,” and are responsible for bending the lower arm towards the upper arm.
Biofeedback
Physiological or psychological symptom given off by the body. The best bodybuilders are those who recognize such biofeedback signals and use them to improve their training, eating, and competitive preparation.
BMR
Short for Basal Metabolic Rate, the BMR is the speed at which the resting body consumes energy (calories).
Bodybuilding
Competitiveornoncompetitivesubdivisionofweighttraininginwhichtheprimarygoalistheimprovementofone’sphysique.Formost,theobjectiveisnotcompetitionbutforthosewhodocompetethefinalplacingsaredeterminedbyapanelofjudgeswholookatsuch
physical qualities as muscle size, shape, symmetry, bodyfat percentage, and presentation (posing).
Bodyfat Percentage
The ration of fat to bodyweight. For most bodybuilders, 8 to 10 percent is the off-season goal, while two to four percent is the competitive goal.
Breathing Pullovers
Specialized exercise important to a bodybuilder as it stretches the rib cartilage, producing a large rib cage and therefore a larger chest measurement.
Bulking Up
Bodybuildingtermwhichreferstothegainingof30to40poundsofbodyweightoverashortperiodoftime.Thispracticehasbecomeless common,giventheincreasednumberofcompetitionsandthedemand forguestposersona year-roundbasis.
Burn
Termuniquetothe sportofbodybuilding,describingthefeeling a musclegetsasit’sexercised.Thetermalsoreferstopartialrepsdoneattheendofasetonceperformingfullrepsisimpossible.
Bursae
Flat sacs filled with fluid. They support and protect joints.
Buttocks
Anothertermreferringtothegluteusmaximus,mediusandminimus,extensorsand abductors ofthethigh atthehipjoint.
Cables
Long wire cords attached to weight stacks at one end and a hand grip at the other. Cable exercises keep tension on the working muscle throughout a full range of motion.
Calves
Also called “lowers” and “bodybuilding’s diamonds,” the calves consist of the soleus and gastrocnemius muscles, located on the backs of the lower leg bones. The calves are similar to the forearms in that they are composed of extremely dense muscle tissue. Their function is to flex the ankles.
Carbohydrate Loading
The practice of depleting and replenishing the body’s glycogen levels in the weeks leading up to a bodybuilding contest. This technique allows bodybuilders to saturate their muscles with stored water, thus making the muscles appear fuller and harder.
Cartilage
Connective tissue that acts as a shock absorber between bones. It’s found wherever two bones articulate over one another – for example, in the knees.
Chalk
White,fine-grainedpowder,usedtoimprovethegriponabarbellordumbell.Chalkisformedfromtheshellsof deadmarinemicroorganisms.
Cheating
An advanced training technique that consists of utilizing fresh muscles to assist in the completion of an exercise when the muscle being trained is nearing fatigue.
Chelation
The process by which protein molecules are bonded to inorganic minerals, making them easier to assimilate by the human body.
Chest
The large pectoral muscles located on the front of the upper torso, responsible for drawing the arms forward and in toward the center of the body.
Cholesterol
Naturallyoccurringsteroidmoleculeinvolvedintheformationofhormones,vitaminsandbilesalts,andinthetransportoffatsinthebloodstreamtotissues throughoutthebody.
Excessive cholesterol in the diet can lead to cardiovascular disease.
Circuit Training
A specialized formofweight training which combinesstrengthtrainingandaerobicconditioning.Circuittrainingconsistsofperforming10to20differentexercises,oneaftertheother,withlittlerestbetweensets.
Clean
Weightlifting technique whereby the barbell is hoisted to shoulder level using the arms, legs, hips, and lower back. This is the first part of the competitive lift called the “clean and jerk,” which finishes with the barbell held above the head, arms locked.
Collar
Small,round,ironorplasticclamp,usedtoanchorplatesonabarbellordumbell.Inmostcasescollarsarescrewedon,butsomeversionsareheldinaspring-likemanner.
Compound Exercises
Any exercise that works more than one muscle group. Popular compound movements include: bench presses, squats, shoulder presses, and bent-over rows.
Compulsory Poses
The seven poses used to compare contestants in a bodybuilding contest. These are the side chest, rear lat spread, front lat spread, front double biceps, rear double biceps, side triceps, and the abdominal and front thigh.
Cortisol
Catabolic hormone released by the body in response to stress (of which exercise is one form). Cortisol speeds up the rate at which large units are broken down into smaller units (catabolism), and increases fat storage.
Cut
Competitive term used to describe the physical appearance of a bodybuilder. To be “cut,” implies that you are in great competitive shape, with extremely low bodyfat levels.
Cycle Training
Form of training in which high-intensity workouts are alternated with those of low intensity. The technique can be applied weekly or yearly.
Decline Bench
Bench used to work the lower and outer pectorals. Decline benches require the user to place his or her head at the low end and feet at the upper end of the bench.
Definition
Another term to describe the percentage of bodyfat carried by a competitive bodybuilder. A bodybuilder with good definition shows a great deal of vascularity and muscular separation.
Dehydration
Biologicalstateinwhichthebodyhasinsufficientwaterlevelsforproperfunctioning.Sincethehumanbodyisover90percentwater,athletes mustcontinuouslyreplenishanywaterlostduringintenseexercise.
Deltoids
The deltoid muscles – anterior, medial and posterior – are located at the top of the torso.
The deltoids are responsible for elevating and rotating the arms.
Density
Term used to describe the amount of muscle mass carried by a bodybuilder. It generally refers to muscle thickness and hardness.
Descending Sets
An advanced-training technique involving the removal of weight at the completion of a set, and the performing of additional reps with the lighter weight.
Diet
A term that refers to a fixed eating pattern. In general usage it usually means to try and lose weight.
Dislocation
Type of injury where the end of one bone (called a “ball”) slips out of a hollow indentation (called the “socket”) of another bone. It is usually accompanied by tearing of the joint ligaments, which makes the injury very painful.
Diuretics
Any natural or synthetic chemical that causes the body to excrete water. In most cases the drug interacts with aldosterone, the hormone responsible for water retention. Some bodybuilders use diuretics before a contest as it improves their muscularity. But diuretics also flush electrolytes from the body (one of their functions being the control of heart rate), therefore it is a dangerous practice and a few pro bodybuilders have died of diuretic-induced heart attacks.
Down-the-Rack Training
An advanced training technique involving the use of two or three successively lighter dumbells during the performance of one set.
Dumbell
Short bar on which plates are secured. Dumbells can be considered the one-arm version of a barbell. In most gyms, the weight plates are welded on, and the poundage is written on the dumbell.
Ectomorphs
Body type characterized by long thin bones, low bodyfat levels and difficulty in gaining muscle mass.
Endomorphs
Body type characterized by large bones and an excess of bodyfat.
Endorphins
Chemicals released by the brain in response to pain. Often called “natural opiates,” endorphins decrease the individual’s sensitivity to pain.
Epiphysis
Locations on bones at which growth takes place. They fuse by the late teens or early twenties, but they can prematurely close in young teens with anabolic steroid use.
Exercise
In general terms, any form of physical activity that increases the heart and respiratory rate.
Inbodybuildingterms,anexerciseisonespecificmovementforoneormoremusclegroups(i.e.benchpress,squat,curl,etc.).
EZ-Curl Bar
Short, S-shaped bar used for such exercises as biceps curls and lying triceps extensions.
The bar’s unique shape puts less stress on the wrists and forearms than a straight bar.
Fast-Twitch Muscle Fiber
Type of muscle fiber that is adapted for rapid but short duration contractions.
Flexibility
The degree of muscle and connective tissue suppleness at a joint. The greater the flexibility, the greater the range of motion in an individual’s limbs and torso.
Fluid Retention
Bodybuilding term referring to the amount of water held between the skin and muscles. A bodybuilder “holding water” appears smooth, and his muscularity is blurred.
Forced Reps
An advanced training technique whereby a training partner helps you complete extra reps after the exercised muscles reach the point of fatigue.
Fractures
Complete or partial break of one of the body’s bones.
Free Posing
Held in round three of a bodybuilding contest, free posing consists of individual poses set to the bodybuilder’s personal choice of music.
Free Weights
Term given to barbells and dumbells. Free-weight exercises are the most popular types performed by bodybuilders.
Genetics
The study of how biological traits or characteristics are passed from one generation to the next. In bodybuilding terms it refers to the potential each individual has for developing his or her physique.
Giant Sets
An advanced training technique in which four or more exercises are performed consecutively. In most cases the term refers to exercises for one muscle group, but bodybuilders have been known to use exercises for four different muscle groups.
Gloves
Specialized hand apparel worn while working out. Gloves help prevent blisters and the buildup of calluses.
Glycogen
Primary fuel source used by exercising muscles. Glycogen is one of the stored forms of carbohydrate.
Golgi Tendon Organ (GTO)
Stretch receptors located at the ends of muscles. They terminate muscular contraction when too much stress is placed on the muscle.
Gravity Boots
Specializedbootsfittedwithanattachmentdevicethatallowstheusertoperformvarious exerciseswhilehangingupsidedownonanoverheadbar.
Gym
Although this can apply to almost any exercising venue (eg. high-school gym), for bodybuilders the term refers to a weight-training club.
Gynecomastia
Condition characterized by a swelling of the nipple region in males. It may occur naturally at puberty, but in most cases the term applies to the condition brought on by anabolic steroid use. From a biological viewpoint, the condition occurs after excessive amounts of testosterone (or anabolic steroids), is broken down into estrogen (a feminizing hormone), which then stimulate estrogen receptors in the breast region. Gynecomastia is also known as “bitch tits.”
Hamstrings
Thelegbiceps locatedonthebackoftheupperlegs,responsibleforcurlingthelowerlegtowardtheupperleg.Thehamstringsareanalogoustothebicepsintheupperarm.
Head Straps
Leather or nylon harness that is placed over the head allowing the user to attach weight and train the neck muscles.
Heavy Duty
Training style developed by former Mr. Universe, Mike Mentzer. Much of Mentzer’s
theory is based on the works of Dr. Arthur Jones, and involves performing just one or two high-intensity sets for each muscle group.
Hypertrophy
Biological term that means muscle growth. Muscles are believed to primarily grow by increasing the size of existing muscle fibers although there is some evidence to suggest that intense weight training can increase the actual number of muscle fibers.
IFBB
InternationalFederationofBodybuilders.Firstfoundedin1946byJoeWeider,theIFBBisthelargestbodybuildingfederationintheworld.
Incline Bench
Bench where the body is tilted back in respect to the vertical. Incline benches are primarily used to work the upper-chest region.
Injuries
In bodybuilding terms, injuries are any damage to bone, muscle, or connective tissue. The most common bodybuilding injuries are muscle strains.
Instinctive Training
One of the most advanced training techniques, it means training according to how you and your respective muscles feel, rather than training according to a structured routine. It takes many years of experience to get to the point at which you are in tune enough with your body to train instinctively in an effective manner.
Intercostals
Small,finger-likemuscleslocatedalongthesidesofthelowerabdomen,betweentheribcage andobliques.
Isolation Exercises
Anyexerciseaimedatworkingonlyonemuscle.Inmostcases,it’svirtuallyimpossibletototallyisolateamuscle.Somecommonexamplesare:preachercurls,lateralraises,andtricepspushdowns.
Isometric
Typeofmusclecontractionwherethereisnoshorteningofthemuscle’slength.Isometric exercises were popularizedbyCharlesAtlas.
Isotension
Exercise technique whereby continuous stress is placed on a given muscle. Extending the leg by contracting the quadriceps and holding the position for 10 to 20 seconds or more is an example of isotension. Bodybuilders make use of the technique during the pre-competition phase as it improves muscle separation.
Isotonic
Type of muscle contraction where the contracting muscle shortens. The muscle may also be lengthening, as when doing a “negative.” Most bodybuilding exercises are examples of isotonic contraction.
Joint
The point at which two bones meet. Most joints have a hinge-type structure which allows the bones to articulate over one another.
Lactic Acid
A product given off during aerobic respiration. Lactic acid was once thought to be strictly a waste product, however recent evidence suggests that a version of lactic acid called lactate is used by the liver to replenish glycogen supplies.
Latissimus Dorsi
Called the lats, these large fan shaped muscles are located on the back of the torso, and when properly developed give the bodybuilder the characteristic V-shape. The lats function to pull the arms down and back.
Layoff
Anytimespentawayfromthegymiscalledalayoff.Itcanbereferredtoasatrainingvacation.
Ligament
Fibrous connective tissue that joins one bone to another.
Lymphatic System
Parallel system to the cardiovascular system, responsible for collecting and removing waste products from the body. The system’s fluid is called lymph, and collects at nodes found in the neck, armpits, and groin.
Mass
Term used to describe the degree of muscle size. Hence an especially large bodybuilder is referred to as “massive.”
Massage
Recovery technique that involves a forceful rubbing, pinching, or kneading of the body’s muscles. Massage speeds up the removal rate of exercise byproducts, helps athletes relax, and improves performance. The most popular forms of massage are Soviet and Swedish.
Mesomorphs
Body type characterized by large bones, low bodyfat levels and a greater-than-average rate of muscle growth.
Muscle
The series of tissue bellies located on the skeleton that serve to move and stabilize the body’s various appendages.
Muscularity
Another term used to describe the degree of muscular definition. The lower the bodyfat percentage the greater the degree of muscularity.
Nautilus
Type of exercise equipment invented by Dr. Arthur Jones. Nautilus machines employ a wide assortment of cams, pulleys and weight stacks, to work the muscle over a wide range of
movement.
Negatives
A portion of the rep movement which goes in the same direction as gravity, but the user concentrates on resisting it. In most cases negatives are the downward part of an exercise. For example, during barbell curls, the downward part of the exercise is the negative half of the movement (the upward, curling part, is the positive phase).
Neuromuscular System
The combination of nerves and muscles that interact to control body movement.
Nutrients
The various minerals, vitamins, proteins, fats, and carbohydrates needed by the body for proper maintenance, health, and growth.
Nutrition
The art of combining foods in the right amounts so the human body receives all of its required nutrients. In bodybuilding terms, eating to gain muscle size and keep bodyfat levels low is considered proper nutrition.
Off-Season
Competitive bodybuilding term used to describe the period of the year primarily devoted to gaining muscle mass.
Oil
Liquid used by bodybuilders to highlight the muscles while onstage. Most bodybuilders use vegetable oils, as they are absorbed by the skin and give a better sheen.
Olympia, Mr. and Ms.
The top professional contest in men’s and women’s bodybuilding. The Mr. Olympia was first held in 1965 (won by Larry Scott) and the first Ms. Olympia was held in 1980 (won by Rachel McLish).
Olympic Barbell
Themostspecializedbarbellinweightlifting.Olympicbarbellsweigh45poundsandare made fromspringsteel.
Overload
Term used to describe the degree of stress placed on a muscle. To overload means to continuously increase the amount of resistance that a muscle has to work against. For bodybuilders the stress is in the form of weight.
Overtraining
The physiological state whereby the individual’s recovery system is taxed to the limit. In many cases, insufficient time is allowed for recovery between workouts. Among the more common symptoms are: muscle loss, lack of motivation, insomnia, and reduced energy.
Peak
This can mean the degree of sharpness or shape held by a particular muscle (usually the biceps), or it may refer to the shape a bodybuilder holds on a given contest day. A
bodybuilder who has “peaked” is in top condition (i.e. full, vascular muscles and a low bodyfat percentage).
Peliosis Hepatitis
Liver condition often associated with anabolic steroid use. As of yet no hard medical evidence exists to support the claims that steroids do in fact cause the disease.
PHA
Short for Peripheral Heart Action, PHA was first developed by 1966 Mr. America, Bob Gajda. The training style involves grouping sets of exercises into sequences, each one aimed at a different muscle group. PHA is one of the best methods of combining weight training and aerobics.
Plateau
A state of training during which no progress is being made. Plateaus usually occur after long periods of repetitious training. Breaking the condition involves shocking the muscles with new training techniques.
Plates
Varying-sizedcast-ironweightsthatareplacedonabarbellordumbell.Platesrangeinsize from1-1/4poundsto100pounds.Themostcommonplatesinbodybuildinggymsweigh5,10, 25, 35,and45pounds.
Posedown
Final round in a competitive bodybuilding contest. The top three to six contestants match poses in a posing free-for-all.
Posing
The art of displaying the physique in a bodybuilding contest. Posing consists of mandatory poses used to compare contestants and free posing, where the individual combines favorite poses to highlight strong points, deemphasize weak body parts and let their personality show through.
Posing Trunks
The small one-or two-piece suits worn by competitors in a bodybuilding contest. Posing trunks allow the competitor to show as much of his or her physique as possible.
Positives
Partoftherepmovementthatgoesagainstgravity.Inbarbellbicepscurls,thepositivephasewouldoccurduringthecurlingofthebarbell.Theloweringofthebaristhenegativephase.
Poundage
Another term used to describe the weight of a barbell, dumbell, or machine weight stack.
Powerlifting
The competitive sport that utilizes three lifts – the squat, deadlift, and bench press. The objective is to lift more than your opponent both in the three individual events, and in total.
Precontest
Period of the year devoted primarily to refining muscle size and shape. Bodybuilders, on average, devote the last three months before a contest to this type of training.
Pre-Exhaust
This advanced training technique involves fatiguing a desired muscle with an isolation movement, and then using a compound exercise to stress the muscle even further. Pre-exhaust is ideal for eliminating the “weakest link in the chain” effect often encountered when performing compound exercises.
Prejudging
Section of a bodybuilding contest where most of the actual judging takes place. Although the competitors may go through their free-posing routines, most of the emphasis is placed on the compulsory rounds.
Priapism
The persistent and often painful erection of the penis that sometimes occurs with steroid use.
Priority Training
Training strategy where an individual devotes most of his or her energy to targeting weak muscle groups.
Proportion
Term used to describe the size of one muscle with respect to the whole body. A bodybuilder with good “proportions” would have all his/her muscles in balance with regards to muscle size.
Protein
Nutrient composed of long chains of amino acids. Protein is primarily used in the production of muscle tissue, hormones, and enzymes.
Psychological Warfare
Any verbal or behavioral strategies employed by competitors to interfere with their opponents’ preparation or competition.
Pump
Biological condition where an exercised muscle swells and becomes engorged with blood.
Pumping Iron
Termcoinedbybodybuilderstorefertotheirsport.ThenamewasimmortalizedbyCharlesGainsandGeorge Butlerintheir1975documentary,PumpingIron.
Pyramiding
Training technique whereby weight is added for the first couple of sets and then decreased for the remaining sets. Bodybuilders may also perform a half-pyramid technique where the weight is only added or decreased for the given number of sets.
Quadriceps
The quadriceps, normally called the “quads,” are the large, four-headed muscles located on the front and sides of the upper legs. They are analogous to the triceps, and are the extensors
ofthelegs.Theirprimaryfunctionistoextendthelowerlegforward(bringingtheupperandlower legstoa lock-outconfiguration).
Repetition
Abbreviated “rep” in gyms, this simply refers to one full movement of a particular exercise.
Resistance
The amount of force being placed on a muscle. In bodybuilding circles it refers to the amount of weight being lifted.
Rest-Pause
A training technique in which the user completes one set, and then rests only about 10 seconds before starting the next set. The technique is based on the biological fact that a muscle recovers about 90 percent of its strength within 10 to 15 seconds. Rest-pause allows the bodybuilder to use heavy weight for every set.
Ripped
Another term to describe the percentage of bodyfat carried by a competitive bodybuilder.
A ripped bodybuilder has a very low fat percentage (2 to 4 percent).
Routine
Another word for program, schedule, agenda,etc.It refers to the complete number of sets, reps, and exercises performed for a given muscle or muscles on a particular day.
Set
Term referring to a given number of consecutive reps. Ten non-stop reps would be called one set of 10 reps.
Shocking
Trainingstrategythatinvolvestrainingthemusclewithanewformofexercise.Shockingtechniquesareusedto“kickstart” musclesthathavebecomeaccustomed torepetitious trainingroutines.
Sleeve
Short, hollow, metal tube fitted over both ends of a barbell. The sleeve allows the plates to rotate on the bar, thus reducing the stress on the user’s wrists.
Slow-Twitch Muscle Fiber
Type of muscle fiber adapted for slow, long-duration contraction. The spinal erectors of the lower back are primarily composed of slow-twitch muscle fiber.
Somatotype
Term referring to an individual’s body characteristics including such things as muscle size, bone size, bodyfat level, and physical personality.
Soreness
Themildpainfeltinmuscles after a workout,it isprimarilycausedbya buildupoflactic acid,andusuallyappears12to24hoursafter exercising.
Spinal Erectors
Two long, snake-like muscles located at the center of the lower back. The spinal erectors
help maintain posture by keeping the upper body perpendicular with the floor.
Split Routines
Anyroutineforwhichdifferentmusclegroupsareworkedonseparatedays.Themostcommonbodybuildingsplit routines are four-and six-daysplits.
Sponges
Sponges are used to protect the hands from blisters and callouses. Many bodybuilders find sponges more convenient to work with than gloves.
Spot
Inshort,ahelpinghandwhenperformingaparticularexercise.Aspotisprovidedbya trainingpartnerwhenyoufailduringanexercise.Inmostcasesitinvolvesprovidingafewpoundsofupwardpressuretokeepthebarbell,dumbell,ormachinehandlemoving.
StaggeredSets
An advancedtrainingtechniquewherebytheuseraddssetsfor a weak musclegroupbetweentheirregulartrainingexercises.Forexample,manybodybuilderswithweakcalvesaddextracalftrainingbetweenothermusclegroups.Inmanycases,thecalfexerciseisperformedinstead oftaking arest.
Steroids
Synthetic derivatives of the hormone testosterone that allow the user to gain muscle mass and strength more rapidly. In addition to their muscle-building effects, steroids (anabolic) increase the oxidation rate of fat, thus giving the user a more “ripped” appearance.
Sticking Point
The point during an exercise where the user is in the weakest biomechanical position. In other words, this is the most difficult part of the movement. The sticking point is usually close to the bottom of the exercise.
Straps
Long, narrow pieces of material used to increase one’s gripping power on an exercise.
Straps are wrapped around the lower forearm and bar in such a manner that as the user grips the bar, the straps get tighter. They are used on such exercises as deadlifts, shrugs, and chins.
Stretching
Formofexercisewheretheprimarygoalistoincreaseflexibility.Stretchingisalsoanexcellentwaytowarmupthebodyandprepareitformorestressfulformsofexercise.
Stretch Marks
Red or purple lines caused by thinning and loss of elasticity in the skin. In most cases the marks are the result of rapid muscle growth, but gaining large amounts of fat can also cause them. The most common site for stretch marks on bodybuilders is the pec-delt tie-in. There is no effective means of prevention or treatment.
Strict Form
Trainingtechniquewhichinvolvesperformingexercisesinaslow,controlledmanner,andthroughafullrangeofmotion,withouttheaidofapartnerorcheatingtechniques.
Stripping Method
Anadvancedtrainingtechniquewherebytheindividualremovesafewplatesattheendofasetandforcesoutextrareps.Thetechniqueallowstheusertoforceamusclepastthepointofnormalfailure.
Supersets
Advanced training technique whereby two exercises are performed consecutively without any rest. Supersets may consist of exercises for the same muscle group (eg. dumbell curls and barbell curls) or exercises for different muscle groups (eg. triceps extensions and biceps curls). If performing supersets for different muscle groups, bodybuilders usually pick opposing muscle groups (triceps-biceps, quads-hamstrings, chest-back, etc).
Supination
Techniqueinwhichthepalmsstartofffacingthebodyduringadumbellcurlandrotateoutwardasthedumbellisraised.Infactsupinationreferstoanymovementinwhichalimbrotatesawayfromthecenterofthebody.
Supplements
Anyformofvitamin,mineral,protein,orothernutrienttakenseparatefrom,orinadditionto,theregulardiet.Supplementscomeinmanyforms,includingtablet,capsule,power,oil,orplantmaterial.
Sweat Bands
Small pieces of material, usually cloth, wrapped around the forehead to absorb sweat.
Bandanas and “do-rags” are used far more commonly these days.
Symmetry
In bodybuilding terms this refers to the overall look to the body in addition to its true meaning of right-left similarity. Symmetry is closely related to proportion.
Tanning
Biochemical reaction where the skin releases pigment upon exposure to sunlight.
Bodybuilders tan because a darker color improves skin appearance in a contest or photo shoot and highlights muscularity. Tanning is even done by bodybuilders of African descent.
Tendinitis
Form of inflammation involving tendons and the points at which they attach to muscles and bones. Tendinitis is usually caused by overstressing a particular area. Bodybuilders often get tendinitis in the biceps-tendon region.
Tendon
Tough cord of connective tissue that connects a muscle to a bone.
Testosterone
Androgenic/anabolic hormone responsible for such physiological effects as: increasing muscle size and strength, facial hair growth, scalp hair loss, decreasing sperm production (males), and increasing aggression levels. Although both sexes have circulating testosterone, males have it in greater concentrations.
Training Diary
Dailyjournalorrecordkeptbybodybuilders.Diariesareusefulforkeepingtrackofsuchitemsasweight,exercises,sets,reps,caloriesandoverallmotivation levels.
Training Partner
Any individual who matches you set for set during your workout. A training partner allows you to go for that extra rep. He or she also acts as a spotter, and even a coach on days when you just don’t feel like working out.
Training to Failure
Any time you refuse to terminate a set until the muscle simply cannot contract for additional reps, you are training to failure. Most bodybuilders train to positive failure and then have a training partner help them perform a few extra reps.
Triceps
Extensor muscles of the upper arm. The triceps are composed of three heads that work in opposition to the biceps – they extend the lower arm and straighten the elbow.
Trisets
Similar to supersets but involving the use of three different exercises for the same muscle group.
Twenty-ones
Advanced exercise technique where you perform 7 half-reps at the bottom of the movement, 7 half-reps at the top, and finish with 7 full reps.
Universal Machine
The most common type of training apparatus (not counting free weights) found in home and bodybuilding gyms. The machines may train one muscle group, or have numerous stations to train the whole body.
Vascularity
The degree of vein and artery visibility. In order to be “highly” vascular, a bodybuilder must have an extremely low bodyfat percentage.
Visualization
Relaxation technique performed by clearing the mind and then concentrating and focusing on particular goals. For bodybuilders, common visualization goals include an upcoming contest, workout, or a new training strategy.
Warmup
Any form of light, short duration exercise that prepares the body for more intense exercise. Warming up should involve increasing the heart and respiratory rate, and stretching to prepare the muscles for exercise. A good warmup helps prevent injury.
Weight
This term refers to the plates or weight stacks themselves, or it can be used to describe the actual poundage on the bar.
Weight Class
Generally speaking, men’s bodybuilding competitions are subdivided into four categories called weight classes: light, medium, light heavyweight, and heavyweight. Women’s events have two divisions, lightweight and heavyweight.
Weightlifting
A general term used to describe the exercise form involving the use of weights, or an Olympic event. The competitive version involves two lifts: the snatch and the clean and jerk.
Workout
The program or schedule of exercises performed on any given day. Bodybuilders refer to exercise as “going for a workout.”
Wraps
Long pieces of material (usually a first-aid bandage) that bodybuilders wrap around weak or injured bodyparts. Wraps keep the area warm and provide extra security. Many bodybuilders wrap the knees during squats and the wrists during bench presses.

Photo by Jason Breeze
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TITLEPAGE	2
COPYRIGHT	3
EPIGRAPH	4
CONTENTS	5
PREFACE	16
INTRODUCTION	19
BOOK I –LAYINGTHEGROUNDWORK	53
Chapter 1 –TheSportofBodybuilding	54
Chapter 2–GymSafetyandEtiquette	60
Chapter 3 –GreatExpectations	65
Chapter 4 – AllShapesandSizes	72
Chapter 5 –DoYouHaveWhatItTakes?	79
Chapter 6 –TheDosandDon’tsofDOMS	83
Chapter 7 – Bodybuilding101:Reps	89
Chapter 8 – Bodybuilding101:Sets	95
Chapter 9 – Bodybuilding101:JustHowHeavy?	103
Chapter10– It’sTimetoTrain	114
Chapter11–WhenandHowOften	122
Chapter12– TipstoKeepYouFocusedandMotivated	131
Chapter13–TheMissedWorkout	138
Chapter14–Equipment:Yours	141
Chapter15– Equipment:TheGym’s	150
BOOKII–THEBODYYOU’REBUILDING	162
Chapter16–BodybuildingBiology	164
Chapter17–ThePump	175
Chapter18–Exerciseand Adaptation	178
Chapter19–TheCardiovascularSystem	183
Chapter20–Skin–TheFirstLineofDefense	189
Chapter21–TheNervousSystem	192
Chapter22–TheEndocrineSystem	195
BOOKIII–READY,SET,GO!	199
Chapter23–TheWarmup	200
Chapter24– Record KeepingandEvaluation	205
Chapter25– Stretch forSuccess andInjuryPrevention	211
Chapter26– BeginnerGuidelinesandGoals	221
BOOKIV–PRINCIPLESOFNUTRITION	240
Chapter27– Nutrition101:TheBasicFoodGroups	241
Chapter28–TheNutrient Groups	244
Chapter29–Cholesterol	256
Chapter30–Digestion	262
Chapter31–Nutrition201	268
Chapter32–Nutrition301	274
Chapter33–WhiteDeath –AvoidingtheInsulinSpike	286
Chapter34–TheImportanceofBreakfast	293
Chapter35–Lunch	298
Chapter36–MainCourses	300
Chapter37–Snacks	312
Chapter38–Supplements	318
BOOK V –INTERMEDIATE-LEVELCONCERNS	351
Chapter39–SizeorShape?–TheChicken&EggDilemma	352
Chapter40–Intermediate-LevelTraining	363
Chapter41–Dumbell-OnlyTraining	382
Chapter42– Training Injuries –WhenThingsGoWrong	388
Chapter43–Overtraining–PushingYourselfOverTheLimit	401
Chapter44–InstinctiveTrainingandReturningAfteraLayoff	407
BOOKVI–ADVANCED-LEVELTRAINING	415
Chapter45–AdvancedBodybuilding	416
Chapter46–StickingPoints – HowtoBecomeUnstuck	450
Chapter47–Shockitto Them	455
Chapter48–AsymmetricTraining	460
Chapter49– WorkingtheLowers	466
BOOKVII–BODYBUILDING–THEGREATESTOFSPORTS	474
Chapter50–GoForIt!	475
Chapter51– YourFirstContest	489
Chapter52– Step One – WhichContesttoChoose?	495
Chapter53– Step Two – RoundbyRound	498
Chapter54– Step Three –RoundTwo	501
Chapter55– StepFour–RoundThree	509
Chapter56– Step Five –ThePosedown	521
Chapter57–Pre-Contest Eating	525
Chapter58– Looking YourBestOnstage	534
Chapter59– TanningandOiling	542
Chapter60–HairStyle	550
Chapter61–TheBriefonBriefs	553
Chapter62–Showtime!	558
Chapter63–PsychologicalWarfare	572
BOOKVIII–EARNINGALIVINGTHROUGHBODYBUILDING	577
Chapter64– Making aLivingThroughBodybuilding	578
Chapter65– TurnthatWinning BodyintoCash	592
Chapter66–ContestPromotion	603
BOOKIX–THEBIGSEVEN	611
Chapter67–TheBarbellRow	612
Chapter68–TheSquat	619
Chapter69–TheBenchPress	624
Chapter70–BarbellCurls	631
Chapter71–TheDeadlift	635
Chapter72–Dips	641
Chapter73–Chin-Ups	646
BOOK X –THEM.A.S.S.SYSTEMOFTRAINING	651
Chapter74–TheM.A.S.S.SystemofTraining–PhaseI	652
Chapter75–TheM.A.S.S.SystemofTraining–PhaseII	676
Chapter76–TheM.A.S.S.SystemofTraining–PhaseIII	690
BOOKXI–TRAININGWITHTHESUPERSTARS	706
Chapter77–BackTraining	707
Chapter78–ChestTraining	724
Chapter79–ShoulderTraining	757
Chapter80– QuadandHamstringTraining	785
Chapter81–CalfTraining	810
Chapter82– BicepsandTricepsTraining	816
Chapter83–ForearmTraining	838
Chapter84–AbdominalTraining	846
Chapter85–Serratus,LowerBackandNeck	861
Chapter86– Classic RoutinesoftheSuperstars	870
BOOKXII–THECOMPLETEBODYBUILDER	896
Chapter87– Tips fortheTravelingBodybuilder	897
Chapter88–TheCorporateQuickie	905
Chapter89–PHATraining	908
Chapter90–TotheHeartoftheMatterwithCardioTraining	914
Chapter91–SpinClasses	927
Chapter92– ShapingUpatSchool	930
Chapter93– Don’t Drag fromJetLag	936
Chapter94– BodybuildingintheGoldenYears	940
BOOKXIII–BODYBUILDINGSOCIOLOGY	953
Chapter95– HowYouFitIn	954
Chapter96–Can’tWeAllJustGetAlong?	959
BOOKXIV–HARDCOREGROWTH	966
Chapter97–TheKeytoAnabolicGrowth	967
Chapter98–TheMedicatedEdge	975
Chapter99–AnabolicSteroids	977
Chapter100–Insulin	987
Chapter101–HumanGrowthHormone	990
Chapter102–Synthol	994
Chapter103–ThyroidDrugs	1000
Chapter104–Ephedrine	1007
Chapter105–Diuretics	1010
Chapter106–Acne	1013
APPENDIXI –QUESTIONSANDANSWERS	1020
APPENDIXII–EXERCISEDESCRIPTIONS	1078
GLOSSARY	1132




(quads,glutes,hamstrings,calves).ThoughIchosetostartwithPull,youcanrearrangeyourworkoutscheduledependingonyourowntimetableandneeds,aslongasyoucontinue totraineachgroupeverysixthdayandtaketwodaysoffforoptimalrecovery.