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What I would advise you to do is surmise just how much work you will be able to

realistically handle and formulate your training routine around this fact. As time

goes by, you will be able to add a set here and a set there, and as long as the gains

are coming your way you will know you are on the right path. With a little patience

and some thinking on your part you will find the right amount of work which will

work for you personally. In this and my next article I will outline for you various

schemes utilizing the power rack for size increases.

The first rack routine I am going to outline for you will be a basic, three-day-per-

week training plan with emphasis on the power rack. This fundamental routine will

allow the majority of you fellows to begin to get used to rack work and will allow

you to also begin to grow from its application. Further on down the line, as it

becomes harder and harder for you to continue to gain in both size and strength, I

will outline more advanced methods of using the power rack which will require

greater effort and training time, but which will aid you in continuing your aims and

goals of increasing size and strength.

With this first routine we will have to be interested in the amount of work as well

and the intensity of this work, since we do not want the intermediate trainee to

become overtrained for this is a real consideration in the beginning of any intense

weight training program. Later on, after the trainee has become used to such

workloads, he will be better able to adjust his volume suitable to his training energy

and level of recuperative ability, which is as it should be for continued progress. Up

until this point, however, do not deviate from the foregoing introductory routine.

Try to be regular in your training habits and in your living habits, for these play a

major part in achieving your goal of adding muscular bodyweight. Also, do not add

anything to this routine, save some calf or abdominal work done for a few sets at the

end of each workout, but not to any great extent.

Here then is your primary three-day power rack routine:


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Friday

Power Rack Work Combined With Full Movements -

Incline Press:

Five sets of between five and seven repetitions using a fairly heavy weight.

Bench Press:

Press from the sticking point in a power rack using five sets of threes and working

up to a maximum set of three repetitions. This movement will immediately increase

your bench pressing ability.

Leg Presses or Front Squats:

Four sets of six to eight repetitions. Use a heavy weight, one which makes you work,

and work hard!

Power Rack Squat:

Place the bar at your sticking point and stand up with the weight from a deadstop

for each and every repetition. Go for five sets of threes, working to a maximum

triple.

Shoulder Shrug:

Five sets of eight to twelve reps, using a very heavy weight, pulling the bar as high

and as fast as you possibly can. The weight should be so heavy that you MUST use

straps.

With this first routine we have been interested in coupling full movements with

partial movements in order to maintain a necessary maintenance of lifting ability as

well as well-roundedness of muscle structure and flexibility. While the brunt of the

work will be done in the rack, there are also corresponding movements used in

which standard barbell exercises have been utilized to bring about the desired

results. The combination of these two types of training procedures should enable

you to gain in an all-around way without losing any basic muscular qualities which

were originally developed through standard exercise methodology. As you can see, if

you look over this routine most carefully, it is quite complete in its training volume

and intensity, yet it is not as severe as some of the other rack programs which I will

be outlining for you in my next article, which you will be able to incorporate with

time and persistence. I have coupled the full movements with the rack work so as to


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incorporate the good points of both systems of exercise, and to utilize the best that

both have to offer. This is a most complete way to fulfill your aims.

Upon further consideration you will discover that the smaller muscle groups have

been given adequate work to carry them through this intensive training period, yet

the brunt of the work has been placed on the large muscles of the shoulder girdle,

legs and hips. This is so that the amount of size gained will be put in the right places

with the bodyweight going all over the entire body, giving it a well-rounded look

with symmetrical development being the end product. This workload is also suited

for increasing body power and this is another basic requirement of any weight

gaining routine for it makes no sense to gain additional size if this size is not

accompanied by additional power. By working the major muscle structures of the

body quite hard you are guaranteed to build usable power along with your

increased physical size. The arms and calves will grow somewhat, from the intensity

and volume of work placed on the larger muscle structures.

As long as we work the basic muscle group exercises the hardest with the most

consideration, the smaller groups will coast along and go for the ride, so to speak.

In my next installment I will endeavor to outline for you a few of these more

complicated, more demanding power rack routines.

Until then work, and work hard!

Part Two

Of all the types of training available to the trainee today, to me, none is more

important and beneficial than work done in a power rack. If the same trainee is

trying to gain muscular bodyweight while working in the rack, gains will come to

him all the faster. This is due to a multifaceted situation which encompasses rack

work in general. First of all, the use of the rack for heavy partial repetitions is just

about the most severe form of overload possible. Also, this severe overload training

will force the trainee to gain useful bodyweight, due to the stimulation of the deeper


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muscle fibres and the overall stimulation to the muscular system and the metabolic

system such heavy workloads bring with them.

I have never met a man who trained on the power rack for any length of time who

has not gained greatly in size and strength and since this article deals with just this

same goal and situation, you can be sure power rack training will aid you greatly in

your quest for additional size and strength. This goes along with the theory that the

proper diet will be followed during this training scheme. Without the proper diet,

size will just not be possible to develop. You need the proper diet to maintain a

positive nitrogen balance to stimulate bodyweight gain.

Just as there are a multitude of movements you can perform on the rack, so too

there are quite a few different methods of using the rack for best results in gaining

bodyweight. It would seem at first that the basic training theories which powermen

follow for gaining power would also help you in gaining size, but this is not always

the case. If it were, we would have no smaller men in the lighter classes, since they

all would have outgrown themselves before they were through competition. Gaining

bodyweight and size with a power rack will require somewhat of a different

repetition and set scheme than what is customarily used for gaining power in the

body. For one thing, the set scheme is decreased somewhat and the repetitions are

increased to stimulate more muscle fibers into growth contraction.

We should also mention at this time the ability to couple various movements

together for he pumping effect, and the growth effect such a coupling will produce.

For regular power rack work, this would be out of the question, since the main idea

would be to gain in strength, not bodyweight. However, in this situation, you will be

trying to cause the muscle groups to respond with additional growth and so the

inclusion of two or more movements for the same bodypart, both full and partial,

will be of utmost helpfulness and availability.

It is possible to combine various partial movements in a rack with full movements

done in the standard way, with the end result being a thoroughly congested, fully

worked and pumped up muscle. Another way of combining these two distinct types


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of training is to work in the rack once or twice weekly and for the other workout do

full movements. This way both types of work will be adequately used with enough

training time and volume of workload to produce most favorable results, given

enough time and sweat.

The following routine is advanced and will be performed in four days per week

training. It will require a sound nutritional basis for complete success. You are

going to be expanding immense amounts of nervous and physical energy and the

end product is meant to be increased bodyweight as well as increased power, so be

sure to maintain a sound diet. If at all possible, try to find the time each day for a

half-hour nap, or a few fifteen minute breaks throughout the day. Also, try to

maintain a tranquil mind, a positive mental attitude toward the amount of work you

are going to have to do, because there is going to be plenty of it to get used to.

We are going to couple the movements so as to maintain a fine balance between

partial movement proficiency and actual lifting finesse, but in this routine the rack

work will be of optimum importance. The free movements will be only for muscle

stimulation and not for the acquisition of strength. For this, we will depend on the

power rack. I would also advise additional stomach work on the off days when you

are not training on the rack, so as to strengthen the abdomen and maintain a trim

waistline while gaining in size and power. I would not advise any additional barbell

work beyond the amount of work I advise here in this routine. If given a chance, it

will prove to be most complete within itself. Here then, is your four day routine:

Monday and Thursday

Partial Standing Press:

from below the chin to the top of the head. Perform 8 sets of 5 to 7 repetitions,

working up to a maximum of 5 repetitions. On the final rep of each set, push against

the top pin for 6 to 8 seconds.

Bench Press Lockouts:

from three-quarters off the chest to lockout. Perform 6 to 8 sets of 4 to 6 repetitions


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with the last set being the heaviest weight you can handle for 6 reps. On the last

repetition of every set push against the top pin for an additional six to eight seconds.

Deadlift:

from below the knees. Perform six to eight sets of three repetitions working up to a

maximum set of three repetitions on the last set.

Hyperextension:

five to seven sets of eight to twelve repetitions using bodyweight as resistance and

later adding weight behind the neck.

As you can see, this first half of our four day routine is quite complete in the amount

of work performed for the chest and shoulders with additional work being included

for the lower back region.

Tuesday and Friday

Partial Squat:

position the bar at your sticking point and work up to eight sets of three to five

repetitions, using all the weight possible for the final set of five.

Front Squat:

perform between five and seven sets of three to five repetitions with the final setbeing the heaviest weight you can properly handle in strict Olympic style.

Bentover Row:

perform five to seven sets of six to eight repetitions using all the weight you can

properly handle.

Cheat Barbell Curl:

five to seven sets of six to eight repetitions using all the weight possible, slowly

lowering the bar on the lowering part of each repetition.

Close Grip Bench Press:perform five to seven sets of five to seven repetitions using all the weight possible for

each and every set after warming up for the first set or two with a somewhat lighter

weight.


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What we have tried to do within this routine is to activate the deepest fibers with an

overbalance of rack work, while at the same time adequate amounts of work are

included for the adjacent muscle groups so that muscle shape is maintained. We

have made sure that this power work in the rack would be sure to carry itself over

to the regularly performed movements, so we have even included the close-grip

bench press to maintain a certain amount of bench pressing familiarity. Coupling

this with the heavy partial bench presses in the rack should cause not only size gains

but a carrying over power effect as well. For the squat, while we have not included

the actual full squat, we have concentrated on the sticking point of the movement in

the rack, and it would take a very short time to acquaint our muscles back to the

competitive manner of squatting with the back log of work which we have

performed here in this routine. Let us not forget that the front squat is quite a leg

developer, and I am sure by including this movement along with the sticking point

squat the effect on the power squat should more than make itself felt. Since the

sticking point in the deadlift for most people is just below the knee, we have

concentrated on this position for our rack work on the deadlift. To be sure, your

deadlift will increase with enough training time and patience. If you check out the

routine more closely, you will see that the number of sets have been increased in

comparison to the first routine I listed for you earlier, and it is just this increase in

workload which will make you more advanced and better conditioned by the time

you have fully adapted to this routine.

Upon graduation of this routine you will be ready for an advanced power rack

routine. When this conversion time comes around I want you to first and foremost

get yourself set for the most demanding and severe type of work you have ever

asked your body to perform. Be sure that the dietary end of your lifestyle is most

complete, for you will need all possible energy at your disposal to enable you to

further yourself along the goals and aims of this article. The kind of work you will

be doing will be the hardest and most tiring of all.

This routine will require five training days per week. Before undertaking this

routine, reread my past articles concerning rack work and the theory of maximum

fatigue. Most men will shy away from this routine saying it is too intense and


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voluminous for the average man to make gains on. THEY ARE RIGHT! This

routine is not for the mediocre lifter, but until you allow yourself an honest attempt

at such a routine you will never know just how far your particular potential will

take you. Besides, you will be trying to gain weight and eating in quantity with this

routine, so it will not be as hard as it may seem at first. Just give it a solid try and

see how your progress comes along after the first six weeks or so.

Monday

Partial Press in Rack:

press from he clavicle to eye level. Perform ten sets of three to six repetitions, usingthe heaviest weights possible and pressing against the top pin for six seconds on the

last rep of every set.

Eye-Level Press in Rack:

press from eye-level to completion. Five sets of five to seven repetition

Steep Seated Press:

place a deeply inclined bench in the rack and press from pins set at clavicle height.

Perform five to seven sets of five to seven repetitions

Seated Press Behind NeckPerform five to seven sets of between five and seven reps.

Tuesday

Half Squats in the Rack:

perform eight sets of three to five repetitions from halfway to completion. Do each

rep from a dead stop off the pins. Work up to very heavy weight.

Quarter Squats in the Rack

perform five or so sets of three to five repetitions with extremely heavy weight.

Many years ago I handled over 1.000 pounds in these for a few repetitions while

weighing around 230. No wraps. Place the bar at the midpoint between parallel and

upright. This is the quarter squat position

Olympic Back Squat:


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perform five to seven sets of five to seven repetitions working up to a max set of five

each workout. These are done outside the rack wearing no belt and no knee wraps.

Front Squat:

five to seven sets of five to seven reps just as in the back squat above.

Wednesday

Upright Row:

five sets of five to eight repetitions done outside the rack.

Shrug Pulls:

perform these in a rack and place the bar just above the knees. Use a shoulder width

grip and use lifting straps. Work for eight to ten sets of six to eight repetitions using

very heavy weights.

Deadlift Below Knee:

once again you are in the rack. Perform five of so sets of three to five repetitions

working up in weight.

Stiff-Legged Deadlift:

do these outside the rack. Five or so sets of three to five repetitions working up in

weight.

Thursday

Bench Press:

outside the rack, work up to eight to ten sets of four to ten reps working to heavy

weight with repetitions done slowly and strictly.

Close-Grip Benches:

outside the rack, place two fingers inside the knurling and perform five or so sets of

four to six repetitions.

Dumbell Bench Press:

work for five sets of five to seven reps with the heaviest weight you can possiblyhandle.

Bench Lockouts:

these are done in the rack, using a rep scheme of three to five and working for five


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sets with a heavy weight. The bar is placed on pins just above the halfway point and

pressed from here to completion.

Friday

Dips:

eight to ten sets between eight and twelve repetitions, adding weight whenever

possible.

Chins:

the same as the dips above.

Full Squats:

no wraps and no belt, five sets of eight to twelve repetitions.

Deadlift:

five sets of three to five reps working up to a heavy triple.

As I mentioned earlier, this is quite a routine! Do not be afraid of it, nor become too

complacent in your attitude towards it. It WILL work if it is coupled with intensive

dietary consideration, rest, proper mental attitude and TRAINING

BELLIGERENCE. Work your way into it very gradually and see what you can do

with it.

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Size Increases With The Rack - Anthony Ditillo

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J. V. Askem

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My pulse rate is in its target heart-rate zone for most of my resistance training. I don't

think Mother Nature gives a damn how it got there.

Bill Pearl

Ditillo Routines

Intermediate Mass Program

The intermediate mass program is NOT for the advanced man. He would never respond to

the amount of work Im going to advise herein. Being advanced necessitates diversity in

performance and volume of work as well as tightening up the dietary schedule, since

continued weight gain would NOT be desirable for the truly advanced man who has

already gained sufficiently in basic bodyweight. For the majority of beginners and

intermediates, three total body workouts per week seems to be just about right. You will

have two heavy days and one medium day, for variety and recuperation. On you two heavy

days the movements are heavy and basic. The repetitions are kept low to enable you to

use truly heavy weights to ensure mass gains. The first and second sets should be

warmup sets. Sets three, four and five are to be performed with all the weight possible for

the required reps. Rest no longer than one minute between sets. When sets three, four and

five can be done fairly easily, add ten pounds to your upper body movements and twenty

pounds to the lower body movements. The entire schedule consists of between twenty-

five and thirty sets. Surely this much work can be finished within ninety minutes.

Monday & Friday (heavy days)

Press Behind Neck 5 sets of 5-7 reps.

Bentover Barbell Row 5 sets of 8-10 reps.

Barbell Curl 3 sets of 8-10 reps.

Lying Triceps Press 3 sets of 8-10 reps.

Half Squat 5 sets of 8-10 reps.

On your off days, do four or five sets of calf raises and light abdominal work.

Wednesday (medium day)

Dips 4-5 bodyweight sets doing all the reps you can.

Chins the same as dips.

Full Squats 2 sets of 20 reps as described.

Stiff-Legged Deadlift 2 sets of 10-15 reps using light to medium weight.

Routine #1

This full schedule should be repeated 2 times per week. However, if you want, you could

increase it to three times per week, but this is up to your ability to handle work.


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Monday and Thursday:

a.) Squat One set of 10 reps, as a warmup, followed by five sets of five reps using all the

weight possible for each set.

b.) Deadlift Same as Squat.

c.) Bench Press Same as Squat.

d.) Bentover Row Same as Squat.

Routine No. 2.

This kind of training routine is more severe and that is why you only do 2 movements per

training day. You will be working these 2 movements quite hard and this will cause you to

gain.

Monday:

a.) Squat 110; 18; 16; 14; 12 and then 5 sets of 3-5 reps using all the weight

possible.

b.) Bench Press Same as squat.

Thursday:

a.) Deadlift same sets and reps as Monday.

b.) Bentover Row same sets and reps as Monday.

Routine No. 3.

This would be he ordinary every other day schedule for the ambitious, underweight

trainee.

Monday, Wednesday and Friday:

a.) Squat 5 sets of 3 to 5 reps using all the weight possible.

b.) Bench Press same as Squat.

c.) Deadlift same as Squat.

d.) Bentover Row same as Squat.

Routine No. 4.

This type of routine would enable you to concentrate on one movement per workout for

power and the other two for added muscular bulk. However, you will positively have to be

sure to eat enough of the complete protein foods and get more than enough calories in

order to grow.

Monday:

a.)Squat 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight you


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can possibly handle for each set.

b.) Bench Press 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight

you can possibly handle.

c.) Bentover Row 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight

you can possibly handle.

Thursday:

a.) Deadlift 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight

you can possibly handle for each set.

b.) Bench Press 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can

possibly handle.

c.) Bentover Row 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you

can possibly handle.

Bulk And Power Routine No. 1

In this routine you will be performing the three basic power lifts. In it you use both low and

high repetitions. This will allow you to gain in both muscular power and muscular size.

Monday, Wednesday and Friday:

Bench Press: 5 sets of 2-4 reps

Bench Press: 2 sets of 10 reps

Full Squat: 5 sets of 2-4 reps

Full Squat: 2 sets of 10 reps

Deadlift: 5 sets of 2-4 reps

Deadlift: 2 sets of 10 reps

Bulk And Power Routine No.2

In this routine I have you working for bulk in the upper body while you are specializing on

the lower body for power. The sets and reps are well suited to gaining in both and I have

even broken down the workouts themselves into three distinct sections. I have you

working the chest and shoulders on Monday and the back and arms on Wednesday

(rowing and cleans work the arms quite hard!). Then on Friday I have you really work your

thighs and hips and back.

Monday:

Bench Press: 5 sets of 3-5 reps

Incline Press: 5 sets of 3-5 reps


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Wednesday:

Bent Over Row: 5 sets of 3-5 reps

Hang Cleans: 5 sets of 3-5 reps

Friday:

Full Squat: 10 singles using 90% of your one rep limit

Deadlift: 10 singles using 90% of your one rep limit


This routine has you training for power on the bench press and the seated press while

your leg and back work aids in gaining size.

Monday:

Full Squat: 1 set of 20 reps using a weight which is 50lbs. greater than bodyweight. Take 5

deep breaths between each rep.

Deadlift: 1 set of 20 reps using a weight which is 50 lbs. greater than bodyweight. Take 5

deep breaths between each rep.

Heavy Bent Arm Pullover: 5 sets of 5-7 reps, maximum weight

Wednesday:

Full Squat: 5 sets of 5-7 reps


Bench Press: 10 singles with 90% of your 1 rep limit

Friday:

Half Squat: 5 sets of 3-5 reps

High Deadlift: 5 sets of 3-5 reps

Seated Press: 10 singles with 90% of your 1 rep limit


Monday and Thursday:


Bent Row: 10 sets of 3 reps


Tuesday and Friday:

Incline Press: 5 sets of 5-7 reps




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Monday:


Dip: 5 sets of 5-7 reps

Weighted Chin: 5 sets of 5-7 reps

Wednesday:

Deadlift: 10 sets of 3 reps

Bent Arm Flyes: 5 sets of 5-7 reps

Curl: 5 sets of 5-7 reps

Friday:



Rack Deadlift: 5 sets of 5-7 reps

Going Back To The 1950s

by Reg Park

I recall quite clearly my first weight workout. It was in September, 1945, at which

time I was 17 years old and weighed 165 pounds at 6 1. Up to that time I had

excelled in both athletics and soccer and I possessed a lean, athletic body. I met

Dave Cohen, who was some six years older than me, at the City of Leeds Rowndlay

Park open air swimming pool, where all the lads and lasses congregated over the

weekends and holidays. Most of the fellows were body-conscious but it was not until

I saw Dave, who was then 24 years old, that I saw a real physique. Dave was 5 8,

weighed 185 pounds with a 47 chest, 31 waist and arms, neck and calves all

measuring 17 inches. There is no doubt in my mind that at that time he had the

best physique in Great Britain, although I never recall him showing any interest in

entering a Mr. contest. The first workout I had under Daves guidance consisted

of barbell press with 40 lbs., press on back on floor (at that time we didnt know

about bench presses) with 60 lbs. barbell, curls with 40 lbs., straight-arm barbell

pullover on floor with 30 lbs., barbell triceps pushaway behind the legs and that was

about it. All the exercises were performed with descending repetitions, 10-8-6. Three

sets per exercise.


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wanted to have the best physique in the world (a decision I made inLondon whilst

watching the 1948 Mr. Universe) I would also have to be the strongest bodybuilder

in the world.

From then on I started to push the poundages. My decision to push myself totraining with heavier poundages paid off when I won the 1949 Mr. Britain contest

in, I think it was, September of October of that year when I weighed 226 pounds. By

now I could clean and press two 100-pound dumbells, which I did backstage at the

Leeds Empire in the dressing room of the Trois des Milles made up of Reuben

Martin, Rusty Sellars and Len Talbot, who were touring the U. K. with the British

version of the Folies Bergere. I also did a straight-arm pullover with top man, Rusty

Sellars, doing a handstand on the palms of my hands, a feat which Reub told me

only one man other than himself had ever done, and that man was 250-pound, 58

Bert Assirati who was without doubt the strongest British wrestler around.

From 1949 right up to the late 1950s I was without doubtBritains strongest

bodybuilder. I did a full squat, 2 reps with 600 pounds, with only the late Buster

McShane spotting me in his gym in Belfast. At a show in Bristol I bench pressed 500

pounds (and was second in world after Doug Hepburn to succeed with this

poundage), and pressed 300 pounds at the British Amateur Weightlifting

championships. At various times I also repetition presses behind the neck with 250

pounds, and regularly did reps and sets with two 185-pound dumbells on the inclineand flat bench, which was all the weight I could get on the bars. The only other

bodybuilder at that time who could give me a go was a bull named Marvin Eder and

I recall him and I doing bentover barbell rows with 400 pounds in 1951. At Ed

Yaricks gym in Oakland,California, also in 1951, I remember doing seated dumbell

curls for 5 reps with the 120s with someone, I think it was Art Jones, holding my

knees.

At this time I also broke several British professional weightlifting records, some of

which had been set by Ronald Walker, whom I believe had previously placed 2nd or

3rd in the World weightlifting championships on the then three Olympic lifts.

I could do squats with 500 pounds, bench presses with 400, curls with 200 pounds,

clean and press two 100-pound dumbells all for repetitions at any time of the day

without bothering to warm up. I remember doing bentover peak contraction curls


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with a 100-pound dumbell for the fellows in our warehouse in Leeds. At that time I

was not only considered the best built bodybuilder in the world but also the

strongest. I weighed between 225 to 230 pounds. In December of 1960 (I was then

into the gym business inJohannesburg) I received a phone call from Rome to star in

the ItalianHercules films and it was neither the producer nor the director who

wanted me as the star but the man who put up the money. Apparently he had seen

photos of me and said, He is Hercules. Such had been the effect on my physique

from all the heavy training I had done for 10 to 12 years.

From 1962 onwards the pressure of running a chain of health studios and a mail

order business took up a great deal of my time and energy and although I entered

and won the 1965 Mr. Universe, my training at this period was a joke compared to

how I had trained throughout the 50s. More often than not my workouts would be

interrupted by visitors and endless telephone calls. I experienced more injuries, to

my sacro,knees, elbows, biceps insertions and one shoulder injury that persisted

continuously for five years yes, five years. Consciously, I trained less intensively

and lighter and the only reason I retained any semblance of size and shape was due

to the heavy workouts I put in from 1949 until 1962.

From 1962 to 1982 I gave exhibitions all over the world, when injuries limited my

training to Mickey Mouse poundages and my physique showed considerably lighter

development.

In 1980 I sold all my gyms. I am now into the manufacture and sale of bodybuilding

equipment and I work as a consultant for Centrol Gyms in Johannesburg and give

seminars and exhibitions. I have slowly recovered my enthusiasm for training and

apply my experience and trial and error. I know which exercises I can do and which

I must avoid, the latter being regular and full squats, deadlifts and bentover barbell

rows, all of which cause considerable pain in my sacro region; chins and parallel bar

dips which tear my shoulder ball-and-socket joint. In the middle of 1982 I made a

decision to train progressively heavier as I did in the 50s.

The exercises I am able to do are in slightly higher reps than the past, 8-10

generally, but every exercise is performed with maximum poundage in the last set

and I endeavor to add reps whenever possible.


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Most important of all, Im enjoying my workouts like I have not in a long time. Im

enjoying striving to handle heavier and heavier poundage. My wife Marion is a

great cook and baker. I eat and drink as I wish homemade bread, biscuits, cakes

and ice cream, lots of fruit and vegetables, meat, fish and poultry. with a bottle of

wine nightly I eat as I like, as I did when a competitor.

After all, isnt that what life and training are all about?

ecialization Programs

by Anthony Ditillo

With these routines we are going to get into the utmost effective specialization

programs of which there have been many records kept. For the most part, these

methods of acute specialization will work the muscles and the lifting movements to a

peak of development and proficiency which beforehand would have been felt were

completely impossible or out of the question of being attained by the average

trainee. What we are going to be doing in this section of Chapter 5, is outline for you

in the most intense situation of physical endeavors. This means that you will be

narrowing in on your training goals and aspirations in order to milk from your

body all the utmost potential as far as development and physical lifting abilities you

are capable of. These techniques are by no means completely new or untried by

other men before you; on the contrary, most men who are the champions of today

and yesterday have tried these training methods at some prior time of their lifting

life. These routines must cause an increase in size and strength, due to their severity

and their specificity of nature.

When you work only one or two movements per workout and those workouts are

both voluminous and intense, with the brunt of the work strictly and thoroughlyperformed, you must gain in one way or another, due to the very nature of such an

undertaking and the way in which the average persons body will adjust to an

overload of stress. This is especially true for the man with a very low energy level,

who has trouble in formulating a routine which he can recuperate from, throughout

the many years of his lifting career. For the man who is constantly complaining of


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being overtrained, these types of routines will do wonders for both his physical

development and his all-over lifting potential. This does not mean that these

routines will not also benefit us more toughened-up trainees, for we all can reap

great amounts of benefit from this type of workout if we have the self-belief and the

self-control to give these short, intense routines a chance to show us exactly what

they can do. Therefore, it would be to all or our benefit to look over these suggested

routines, no matter haw short and simple they may seem to us at first, for in the

long run they will work only if we will work.

This first specialized routine will be for the man who wishes to experiment with

training for only one hour per day and using one exercise movement per training

session. This will mean that each movement will have to be an all-around muscle

group movement to stimulate the most available fibers of the largest muscle groups

of the body. In this way, such short training will be most complete and result

producing and in the long run, will develop the most muscle for the amount of work

and time put into the training period of any type of training that I know of.

By training five days per week and using only one movement per day, we must

make sure that such choices will not cause muscle overlap and therefore become

physically redundant, thereby leaving out certain muscle groups which would

produce a lopsided physique and d decrease in all-around lifting power.

Therefore, before undertaking this type of routine, be sure to know how to set up

your schedule beforehand as to what to do and what not to include so that the entire

body becomes stimulated to greater developmental heights during the course of a

lifting week. This will allow not adequate recuperation although you will be training

almost daily and also, it will develop for you an increase in all-around listing power.

This will develop the capability of going just about as far as your particular

potential will take you in the way of lifting proficiency. To stimulate additionalmuscle growth, it will be necessary to include in the future additional work for the

aforementioned muscles in order to fully work them and reshape them, as it were, to

greater development and shapeliness. But for the fellow who is primarily interested

in all-around lifting proficiency and a well-developed rugged physique, this is the

routine to follow.


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Here then is your five day per week training routine:

Monday Bench Presses

Tuesday Squats

Wednesday Deadlift or Bentover Rowing

Thursday Power Clean and Push Press

Friday Jerk From Rack

With the choice of these movements we have given the entire body quite a workout

by the end of the week. For each of these movements I would suggest you choose one

of the following set and repetition schedules. The reason I am giving you somewhat

of a choice as to the number of sets and repetitions you will be using, is due to the

complexity of the choices of exercise movements and the importance of your being

able to choose the right schedule which will work best for your personal preferences

as to how many sets and how many repetitions will work best for you. With such a

short, daily exercise program to work with, it is important to choose the right

balance of work.

I would advise either that you perform each exercise for around ten sets of five to

seven repetitions, with the first three or so sets as progressive warm-ups and the

brunt of the work taking place from set four to set nine, and the final set or twobeing flushing sets with somewhat lighter weights. Another suggestion would be the

following tried and proved effective repetition and set scheme: one set of ten, one set

of eight, one set of six, and five sets of three reps using all weight possible. Finish up

with two or three sets of five or so reps with somewhat lighter weight for complete

flush.

Finally, when feeling particularly energetic and strong, you could take a set or two

for a warm-up and then progressively add to the weight of the bar until you are at

close to 90% of your limit and try for three to five single attempts with this heavy

weight, finishing up with a few sets of lighter poundages with higher reps.

All three of these suggestions will work for you on such an intense, short routine. In

fact, one week you could use one schedule and the following week the other, and so

on. It really is up to you in the final estimation as to how many sets and how many


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reps you choose to follow when working on such a course. They all have merit, if

followed using intelligence and patience.

You fellows who are always complaining about how little time you have to spend on

your training will find that these schedules take very little time as compared to other

routines that the majority of us trainees follow in our attempts at getting bigger and

stronger. With such short workouts you should be able to recuperate quite easily

and the result will be an increase in your training enthusiasm, less missed workouts,

and a general increase in both lifting proficiency and in muscular development.

The next type of specialization routine will be somewhat more complicated than the

first example I used to demonstrate such training and the effects of such types of

work. With this following routine, we will be training four or five days per week,

with the average routine consisting of two movements per day. This way, you will be

able to perform a more diversified amount of work each workout and in the long

run, the all-around effects will be more predominant in muscle building and

strength level increases. This is because of the coupling of two such movements each

day. By coupling two movements daily, or almost daily, it is not necessary to train

each and every day; in fact, it will be possible to cut down the number of training

days each week to four. Also, with the coupling of two movements daily, you will be

training a bit longer each day, but the total amount of work done weekly will

remain approximately the same. This may mean the difference between success or

failure depending upon the rate of recovery your body can acclimate itself to. Some

men will find that two movements per day is just about right for best results. Others

will prefer less training days per week but will prefer maybe three movements done

on each of these days. Others, in the extreme other end of training energy levels,

may find that one movement per day is just right to insure continued gains. So you

see, in this section of this chapter, we will be discussing each of these types of

personalized specialization routines, so as to give all of you a chance to try whatever

kind of routine you may feel will be right for you. There is only one way to find out:

you must experiment and see what will work and what will not work.

This following routine is for the man who wishes to specialize on the pressing

muscles of the upper body, but at the same time, wants to be sure that he is


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including enough work for the additional parts of the body so as to not lose anything

previously developed in the past. In order to insure this not happening, you will

have included on an almost daily basis, enough work for the additional muscle

groups which will keep them in proper state of tone as the brunt of your workouts

will be geared to developing additional size and strength in the pressing muscles of

the body.

What I would advise you to do in this case, is to work one pressing movement each

training session, with one squatting movement on one day and one pulling or arm

movement on the following training day. This way, the rest of the body is adequately

stimulated.

Here then is your two movement per day training routine:

Monday Bench Press and Power Squat

Tuesday Incline Press and Bentover Rowing

Wednesday Press Behind Neck and Arm Work

Thursday Take the day off

Friday Close Grip Bench Press and Front Squat

Saturday Standing Press and Bent Legged Deadlift

Sunday Take the day off

With this routine I would advise you to perform the following set and repetition

schedule: for the majority of movements except the Bent Legged Deadlift, warm up

for two or so sets and then move up to weight which you can handle for between

three and five sets of four to six repetitions. After this, cool down with two or so sets

of eight or so repetitions, with a somewhat lighter weight. For the deadlift, I

recommend sets of three repetitions, working up to a maximum triple. This should

develop more than enough power for the limit deadlifting. For the rest of the body,

there is more than enough work to stimulate increases in muscle size and power.

With continued application of this kind of training, you will realize a great increase

in your pressing power from all angles and the rest of the body will not suffer in

development or power because of the inclusion of additional work for these areas.

This type of training can become most meaningful and enjoyable for you and many


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men enjoy this kind of training so much that they stay on these kinds of programs

for the entire training year.

For the man who has a greater ability to recuperate after strenuous training there

are further methods of training which will stimulate even further rates of growth

and development, due to the extent of their severity and complicated nature. With

these types of workouts you would do all your pressing on one day, the whole

amount of squatting on the following day, and finally, on the third training day you

would follow a most complete routine to fully work the pulling muscles of the body.

In this way, although you would be training six days per week, you will only be

working each muscle group twice weekly, so that the entire workload would be

evenly distributed throughout the entire body, with adequate rest between

workouts.

The severity of this routine will make it necessary that you do not try to stay on this

routine for more than a month or so, unless you are one of those rare individuals

who can thrive, or seem to do so, on such a great quantity of hard work. If such is

the case, then by all means stay on this type of routine as long as you wish to. But for

the majority of the rest of us, a month and a half of so would be long enough to

stimulate correct training responses. As soon as one begins to feel somewhat drug

out and less proficient at ones workouts, it is then time to switch to a less severe

amount of work until full recuperation is realized.

Here then is your six day per week specialization routine:

Monday Bench Press, Incline Press and Flat Bench Flying

Tuesday Power Squat and Leg Presses

Wednesday Deadlifts, Bentover Rowing and Lat Machine Pulldowns

Thursday Take the day off

Friday The same as Monday

Saturday The same as Tuesday

Sunday The same as Wednesday

If you cannot train on Sunday, then train from Monday through Saturday and take

Sunday off.


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With this type of routine, there is a tremendous amount of stress placed on the

physical and emotional parts of the mind and body, so be sure to realize this and

take steps to deter physiological staleness, which may step in and force an unwanted

layoff. A good idea would be to take a few extra naps throughout the day so as to

make this excessive work more acceptable to the body and more easily recuperated

from. Just as we must learn to creep before we can walk, so must we find our way

through this kind of workout, slowly and with great hesitancy to overwork, since

this would work against us, not for us. Rest assured, if enough care is taken to see to

it that the correct kind of diet is followed throughout this entire training affair, the

result we are seeking will make itself felt. All that is necessary is to barter our

energy and see to it that we are properly fed and adequately rested.

Another avenue of experimentation which has been proven most successful to the

few men who have proved to be innovative enough to attempt such a unique

incorporation of training schedules and exercise frequency would be where you will

be working the entire body each and every workout. Then, after working extremely

hard on the entire body, you rest until you feel that you have completed the amount

of rest and then, and only then, do you take another workout. This means that some

weeks you may be training three times per week and other weeks you will be

training only two times per week. But in both cases, you will be sure to work more

than enough to stimulate sufficient gains without the chance of under-recuperation

or overtraining becoming a problem. This way, there are very little wasted training

programs when on this type of routine. By limiting the amount of training periods

each week, you can greatly magnify the amount of work done on each chosen

exercise period. Also, you will be able to rest assured that sufficient rest takes

between each workout bout. For the man with limited training time and limited

training energy, this type of routine may be just what the doctor ordered.

In this situation, we would naturally place the most important movements first in

our routine, in order that most of the energy can be spent on the movements which

are the most important to us, with our particular training goals and endeavors. This

does not mean that there will not be enough work for the rest of the body, for this is

the beauty of such a scheduling of exercise periods. When you know that you will be

training the entire body only two or three times per week, it is only natural that you


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wish to work very hard and completely an each and every exercise chosen for each

and every exercise period.

When you know that the workout of the day will be the only chance you will have to

get to work the body for a few days, you will really try to get psyched up for the

workout and this will help you to get the most out of each and every training

routine. Some men cannot seem to keep up this amount of psyche for any length of

time. For these men it would be wiser to work out more frequently but less

intensely. But for the man who can gear up this extra emotionalism two or so times

per week, this is the way to go. On the days you are not training, be sure to rest

adequately and as completely as possible for this how you will be able to gear up for

the next workout. Try to get in an occasional nap every so often to enable you to

save necessary training energy. For let no one tell you differently: with this program

you will have to work!

This then, would be your whole body, twice per week specialization routine.

Monday

Bench Press, Press Behind Neck, Bentover Barbell Rowing, Scott Curls

Lying Triceps Extension, and Power Squat. With this workout you should perform

the following set and repetition schedule for the majority of movements, except

perhaps with your arm work, in which higher repetitions should be included. For

the rest of the body, try to warm-up sufficiently with two of three sets of medium

repetitions and then jump to a poundage you can handle for between six and ten

repetitions and work with this weight for three to five sets. Cool down with two or so

sets of somewhat lighter weights and somewhat higher repetitions. For the upper

arms, I would recommend that the set scheme be somewhat reduced while the

repetition scheme be increased so that you are handling weights for each set for

between eight and twelve repetitions.

After a two or three day rest, try to get in the following routine. This will be

somewhat different from the first routine since you will be trying to work the

muscles from a somewhat different angle. However, both routines will work the

muscles most fully, completely, and adequately.


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Friday

Standing Press, Parallel Bar Dips, Lat Machine Pulldowns, Shoulder Shrugs,

Cheating Barbell Curls, and Olympic Back Squat.

For this workout, I would recommend a similar set and repetition schedule. Warm-

up for the first two or so sets an then work into a weight you can handle for five to

seven repetitions. Use this for four sets and then cool down with two sets of eight

reps. The secret of properly working the body through these periods of super

specialization lies within the mind and the integrity of the trainee. He must see to it

that his diet is adequate and complete for the increase of workloads he will be

undertaking. Also, in order for him to stimulate additional muscle growth, it will be

necessary for him to face the fact that only through a great deal of self confidence

and a strict adherence to the dietary principles discussed beforehand, will he

succeed to the limit of his potential and physical capabilities.

What I have tried to do in this chapter is to give you a selection of the most potent

tools or weapons you will ever have at your disposal in the hopes that through the

proper utilization of these techniques, you too will move one step closer to the goals

of which your dreams are made . . .

Power Rack Bodybuilding

by Bill March

Its now almost five years since the start of my training on the rack. During this

time I have used the power rack to gain strength and improve my Olympic lifting.

On Saturdays, visitors come into the York Gym to watch the lifters train and I am

often asked about my training system on the rack and if I think it could be used for

bodybuilding. It has always been my belief that a bodybuilder can obtain as much

benefit from rack training as lifters do, if they go about it the right way. During one

of my layoffs from rack training for lifting, I had a chance to experiment with some

bodybuilding movements. I found that it was possible to reach all the muscle groups

with a complete workout.
http://www.blogger.com/email-post.g?blogID=1525464278895250431&postID=7687224843761788630


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In order to obtain the best and fastest results you must follow one of the rules of

rack training for lifters, for it also applies to the bodybuilder work the muscle

without fatiguing it. In other words, do only what the workout calls for with no

extra repetitions or sets. This is hard to do at the start as you will feel your workout

is too short and that maybe you are not doing enough. Believe me, if you try extra

repetitions or sets it will only prolong your improvement as you will soon run into

fatigue and not be able to work the muscles to the maximum in the next workout.

In most bodybuilding routines you are asked to do a certain amount of sets per

muscle group along with what sometimes seems endless repetitions. Why? The idea

is to pump the muscle, causing it to swell and enlarge in size. This enlargement in

size is due to fluid and blood being pumped into the muscle area that is being

worked. After a period of one or two hours the muscle size decreases and it returns

to its previous form. When trying this rack system you will find that the pump you

receive will stay with you much longer, and after training this way for a week you

may never again return to the high repetition, strictly pumping method. Also, you

are strengthening and toughening the ligaments and tendons along with working the

muscles. This means the muscle willbe strong and of use to you and others, not just

one that looks big but is actually weak and of little use.

As with rack training for lifting, here you will use a low, middle and top position.

Each muscle will be worked at the bottom, middle and top, therefore working theentire range of the muscle. Sometimes when doing repetitions the bodybuilder

misses working the bottom position because of a jerk, swing or bounce at the start.

Moreover, because of not really finishing the exercise at the top of the movement,

the muscle is often incompletely trained.

Here is another suggestion to consider when using this rack system of training for

bodybuilding one that I believe very strongly in, and one that will make your gains

come even faster. Mentally, while doing an exercise, concentrate on the muscle areas

being used. What I am trying to say is put all your physical and mental effort

directly into what you are doing, directed toward that body movement and that one

alone. About the only time many lifters put any mental thought into exercises is

when they plan their workouts. Usually they seem to be more interested in achieving

the required amount of sets and reps that their workout calls for, and the movement

is turned into a counting exercise. They do the movement fast with little thought to


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what it is they are doing and as a result never obtain more than 50% of the benefit

available to them. Also, when they do an exercise, only half the movement is done

with any slowness and so again, they receive only half the benefit. Example curling

the barbell to the shoulders, they let it down to the starting point so fast and without

resistance. Why not fight the bar down to the starting point with the same struggle

used to raise it to the shoulders? Lowering the bar slower will work the muscle

again and cause other muscles not used to raise the bar to be worked. This will

again help you to attain what you are trying to a stronger, thick looking and well-

developed body. These are two things which must be done when using this routine:

1.) 100% mental and physical commitment and concentration on the movements

being used. 2.) Raising and lowering of the bar slowly so that the muscles are

worked in both the upward and downward movement of the exercise. If these two

rules are not followed without fail the gains will come slowly.

About a week before starting this routine, so that you have some way of measuring

your improvement in size and strength, take a tape reading of yourself. Also, take a

workout and work up to your limit in a single or repetitions of 2 or 3 in several basic

exercises (squat, bench press, curl etc.). Write these poundages and measurements

down and keep them for later. You will be surprised when you come back and

compare them in the future.

This should be a four-day-a-week workout on the rack, with a fifth day to work upto maximum poundages doing the full range of movement. This way you can test

and see your improvement each week, as well as keep your body conditioned to non-

rack lifting.

Use the following five exercises in the three positions for each workout:

Squat

Barbell RowBench Press

Upright Row

Curl

The best way to go about doing your workouts is to do the low position on Monday,


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the middle position on Tuesday, and the top position of Wednesday. On Thursday

do the middle position again s this is where the biggest mass of each muscle group

comes into play. Never work more than one part of a movement a day. If you are

working the low position of a press, dont do any work on the middle or the top

positions that day. Friday is a rest day. On Saturday you test yourself for gains,

working up in poundage as far as you can doing full-range movements.

And now for the most important portion of this routine the number of repetitions

and sets to be done in each position. The rep and set system that I will describe may

different from anything that you as a bodybuilder have tried before, but I can

assure you it will give results equal to your mental and physical efforts. Do only one

set on each position but, do 4 repetitions and hold each repetition against the top pin

for 10 seconds. Between each repetition you lower the weight slowly to the bottom

pins and let it rest for only a second or two and then return the bar to the hold

position again against the top pins. Remember, only one set, four repetitions, and

one or two seconds rest between each repetition. If you go through an exercise using

this system and dont feel pumped after the fourth ten second hold you had better

check to see if you have any blood in your veins.

Give this routine your all for 4 to 6 weeks and prepare to be pleased.

Training Proficiency Simplified

by Anthony Ditillo

A few days ago the two owners of my gym and I had a very interesting discussion

concerning the fellows training there and the seeming lack of gains they made

recently, though all of them were training regularly for quite some time. We came to

the conclusion that the men who looked pretty good, when compared to the average

guy, looked that way for the most part two years ago when my two friends took over

management of this gym. In other words, these guys looked the same as they did two

years ago. And they had been coming in six days a week and training for close to

two hours each day for all this while.


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Now something must be wrong. But what could that something be? All these guys

ate pretty good, most of the time, and many of them were taking protein

supplements to supposedly aid them in their gains. Yet they were not growing in size

or strength nor were they becoming leaner or more muscular. A few of the other

guys did gain muscular bodyweight but they were no stronger at the heavier

bodyweight.

So, in reality did these men gain anything either? And if the truth was that they did

not, then that meant that the majority of the men training at my gym for the last

two years were simple maintaining what they already had. Ad this mere

maintenance was taking twelve to sixteen hours per week training time, not to

mention the additional time to and from the gym and the added expense of food and

supplements. Something was definitely wrong and something had to be done to help

whichever of these men had the ears to hear and the mind to decipher what had to

be learned.

After much debating on the subject we came to some pertinent conclusions which I

shall pass on to you in this article, for these mistakes are the very same mistakes the

majority of you are making in your training, and that is likely why you are not

progressing as far and as fast as you would like to. I am sure if you take the time to

read and reread what I have outlined here for you and apply it, the results will be

pleasing.

First and foremost, the major mistake you men are making is incorrect exercise

style. You simply will not perform the movements correctly. In the beginning, when

your body is not used to much in the way of physical exertion, any lifting, no matter

how incorrectly performed, will increase the muscles to a certain degree. But this

will not continue forever. There comes a time when all such progress will come to a

halt, unless you cut back on the excessive cheating and heaving, lighten the

poundages somewhat and begin to actually feel the movements.

Muscles do not just grow overnight and they do not grow in response to vague

stimulation. In order for the muscles to greatly increase in size, you have to place

direct, intense demands upon them. Intensity can either be obtained through

performing as many repetitions per set as you humanly can, using heavy weights, or

you can increase this intensity by decreasing the rest time between sets thereby


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performing more work in a shorter period of time, or you can greatly increase your

training volume and neither decrease your training rest periods or perform any set

to maximum burnout and still increase your intensity due to the great increase in

volume. All three will work. As my coach used to say, There is more than one way

to Rome.

You men with heavy bone structures will undoubtedly enjoy using rather heavy

poundages and forcing the reps to the max, burnout for each set. Your heavier

constitution will allow you to do this and still recuperate, while the lighter-boned

man will probably enjoy further success by greatly increasing his workload for each

muscle group and performing each exercise slowly and strictly with great

concentration. Both will work for either type. And no matter which style you decide

upon you must remember to perform the exercise movement with correct, slow,

grinding repetitions in order for the muscle fibers to receive the growth stimulation

they need to further respond.

Every time you bounce a bar when doing any kind of press you are robbing the

pressing muscles of the very thing they need to further respond. You cannot

increase muscle size by working the joints using excessively heavy weights with

heaving, thrusting movements, since such exercise style will totally neglect the

muscles and favor the tendons and the joints and this throwing and swinging

around heavy barbells will not increase muscle size to any degree. Your repetitions,whether high or low, should be performed with great control for best results. I mean

great control on both the raising and the lowering in these kinds of movements done

for this purpose. The lowering is just as important as the lifting, for they both work

hand in hand in increasing your muscular development.

I would also suggest that you attempt to make any movement a full range

movement. What sense does it make to use an exaggerated wide grip on your

pressing movements when this wide grip will actually decrease the length of the

movement and the amount of contraction that can take place? If all you wish to do

is to show how much weight you can lift, such techniques might be excusable, but if

you desire to build muscle size such antics are a complete waste of time.

I would advise all of you who seek to increase muscle size to use a medium stance

when squatting, with no wraps of any sort until you can perform six to ten


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repetitions with double your bodyweight in this style, and only then begin to use

knee wraps, belts, suits etc. By this time the muscles will already be large and strong

and the lifting aids will enable you to quickly increase your limit poundage for a

single rep, should you care to see just how you compare to lifters in your weight

class. But for increasing your muscle size, use a medium stance and do not use

wraps.

Another movement which many of you fellows are performing incorrectly for the

results you seek is the bench press. In fact, I would venture to say that for the most

part all of your pressing movements are done with the same silly mistakes. First, you

try to use weights far too heavy to be used correctly and your style is actually an

eyesore to behold. Why would you want to use a collar-to-collar grip on the bar

when this wide a grip will undoubtedly sooner or later injure your shoulder joints

due to the unnatural stretch and strain such a grip implies. The wideness of the grip

will also cut down on the length of the movement to such an extent that it will only

be half-performed. And half movements done with a bounce and kick will get you

nowhere fast in the muscle size department.

Wouldnt it make more sense to simply use a medium grip and weights light enough

for you to PRESS and not PUSH or THRUST to completion? Do you think that the

top powerlifters of today got their strength and development from continuously

cheating in their competition movements? Well, if you do think that, then yourewrong. For the most part, especially during the off-season, these men are doing lots

and lots of heavy bodybuilding/assistance movements and this means relatively

lighter weights, higher reps and strict, slow, correct exercise form. This, combined

with the heavier power movements, is where they get their size from. It works for

them and it can work for you if you have the sense to try it.

In ALL your pressing movements use a medium shoulder width grip on the bar.

Your muscle size will increase and the development will go hand in hand with

greater usable strength. Use a repetition scheme that goes somewhere between six

and ten for the most part. Use as many sets as are necessary to thoroughly congest

the muscles before going on to the next exercise or bodypart. These repetitions

should be done slow and steady with continuous tension on the muscles being

worked for best results.


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higher reps or you can get to this point with much heavier weights and lower reps.

Its up to you. But you must reach this point! What most of you do is try to stay

away from this point by cheating through the movement and the discomfort. This is

your basic mistake and you are avoiding the very event which will give you what

you want. You are trying to avoid muscle fatigue, and you cannot obtain much in

the way of continued progress without this fatigue. You cant have one without the

other.

Some of you try to cheat your way to continued improvement. Some of you fatten

yourselves up as a way of getting heavier and thereby obtaining larger size and,

inadvertently, heavier poundages. Some of you do absolutely nothing and remain

absolutely same, year in and year out. And what I have tried to do is to show you

some simple examples of your precious self-deceit.

You guys who are trying to bulk up had better take a long range look at what you

are trying to do, for the majority of you will end up only fattening up and in five or

so years will be trying to lose this now-precious, then-excess weight. You can get

much heavier and less muscular at the same time. You can overeat and look bigger

and more massive to the eye, but with your shirt off the truth comes out. You are

smoother and filled for most part with fat and water.

I would advise the majority of you to follow a high-protein, high-carbohydrate,

moderate-fat diet for most of the training year. Eat small meals throughout the day

so as not to tax the digestive system to any great degree. Figure out your ideal

training weight and simply determine the amount of food you consume to maintain

this weight without too much difficulty. If you add more to this amount, do it in

small increments and wait for the results to show, and here I am talking not to

underweight beginners, but to intermediate trainees.

Work your muscles with your training until they are thoroughly fatigued and train

each bodypart as frequently as you can and still recuperate from the exertion. Trainas long as you can and as often as you can, keeping recuperation in mind. Pick a

repetition scheme that your mental attitude and body can tolerate. Perform each

and every movement with proper form, with no exaggeration in the performance

and let the training poundages take care of themselves, and they WILL increase in


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a smooth and powerful exercise motion. Take several deep breaths and descend

again.

A Golden Era Bodybuilding Routine

By Bill Luttrell

We viewed each week in two separate parts. First half very heavy, second half

lighter but much faster paced. Either type workout would tax an ordinary human

being. They went something like this. You'll notice very little of the counting of sets

and reps of the 5X8 variety. Too much

counting for some. Not the point, anyway. Too limiting.

Abs to warm up each day.

Monday/Thursday -

All weights are listed to give a better idea of how this plan works.

Bench Press - start with an Oly bar and two big plates and do a set. Add 50 lbs and

do another. And another, and ... Do 8 reps until you couldn't do that many. Keep

going until all you could get is two.

Incline Bench - same deal.


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Incline Dumbells - Isn't this the same thing? We're doing more? Yup. Sue me. Start

with 60's and add 10 to each side per set until you get to the hundred and

somethings. Shoot for 8 reps per set.

- "Power" Flys - Flys, only heavier. Much heavier. Start with 40's, go up to 80's,

which means the arms don't really "fly" out as much, you know. 8 reps per set.

About 30 sets in an hour to an hour and fifteen. Time to go home? Nope.

Back.

Chins behind the neck. About 5 or 6 sets.

Chins to the front. 5 or 6 more, or until your feet start kicking up and down way too

much.

One arm DB rows. Start with 60's add 10 to each. Just like the incline DB's. Stop at

a hundred and something.

Cable Rows. 4-5 more sets. Same sort of thing, heading toward the bottom of the

stack.

Tuesday/Friday -

BNP's (behind the neck press) - Start with an Oly bar and quarters. Second set is

the big plates. Add 10 to each side from there. About 8 sets.

Dumbell Side Laterals - 5 sets ascending.

DB Rear Laterals - same.

Upright Rows - same.

Arms


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This would have been more like a Friday routine. Tuesday would have featured

more straight sets. Slower. Heavier.

Call this Arm Mass Blast #5. I put the weights in only to show that I pyramid sets

virtually all the time. To me, it combines the movement with increased load.

Sometimes more, sometimes less. Adjust for yourself. Also, when I say "supersetted

with," I mean do the bicep movement, then go straight to the tricep equivalent with

no rest in between. Back and forth. No dilly-dallying. Maybe 30 seconds at most

between each bi/tri combo. However, between each of the four supersets take a two

minute break maximum.

Straight Olympic Bar Curls: Very strict at the start. A bit of cheating on the last

set or two, but best form possible. THE basic mass builder. Like American Express,

don't leave home without it.

95 X 10

115 X 8

125 X 8

135 X 8

145 X 8

Supersetted with:

Tricep pushdowns (our machine has the double pulleys, so this is lighter than it

looks). Strict form. Elbows very tight. All the way up and down. We're looking to

get the joints and muscles fully warmed up here.

110 X 15

120 X 12

130 X 12

140 X 10

150 X 8

Moving on to . . .

Seated Incline Dumbbell curls. I like these because there is little or no cheating and

full back support. Although I've done them with the supinating wrist twist, I think

they're more effective with the palm up at all times forcing the bicep to carry the

full load at all times. Either way, we're looking for ultimate peak here. Visualization

and focus counts big time, but your mindset should be on POWER!!


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30 X 15

40 X 15

50 X 12

60 X 8

70 X 8

Supersetted with:

Single dumbbell French Presses. Seated or standing. VERY deep on the bottom.

95% of lockout at the top. No half reps. The arms should be bent well past 90

degrees at the bottom and the db should be touching well into the middle of the

back. This really starts the blood flushing. 70 X 15

80 X 15

90 X 12

100 X 8

110 X 8

Next up:

Preacher bench curls. Starting with the bar (35 lbs) and two dimes on each side.

We've also done this from this starting point, adding 5 on each side until 145 or 155.

By my count, 8-9 sets done that way. This is the final big hit on the biceps for the

day, with a complete pre-exhaust from the preceding work. Full concentration.

Make these count. No cheating. ALL BICEPS. The last set should bring you to

failure.

75 X 10

95 X 8

115 X 8

135 X 8

145 X 6

Supersetted with:

Tricep rope/ extensions. Back to the cable stack. Rope extended out over the head.

These are very smooth. Same weights and reps as with pushdowns, but you should

be getting a bit tired here. Work it.

Finally:

DB Concentration Curls. You know the drill. Sit on a bench with arm at full

extension. No swinging the upper body or anything else. Focus on the peak. Your


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entire thought process should be completely drilled into the fibers that constitute the

biceps peak. Probably why they call them concentration curls.

25 X 15

35 X 15

45 X 12

55 X 10

65 X 8

Thought you were done?

HA!! No. This is the most difficult of all. Actually, I've rarely ever seen anyone do

these but my training partners and I. Time to suck it up. Presenting...

Straight Olympic Bar Lying French Presses. What? Unlike cambered style, these

are the equivalent of the straight bar standing curls. A small cheat allowed. Howso?

The bar is brought down behind the head instead of to the forehead. Why? Partly

for a more complete extension at the bottom, allowing the bar to touch the bench,

and partly because these are a HEAVYWEIGHT exercise. Serious forehead damage

possible with the arms already exhausted as above. You did the strict form and

focus stuff up above. No kidding here, the ULTIMATE TRICEP MASS BUILDER.

Don't believe me? Try them at this point in the workout, after giving the above a

serious go. If these don't make your triceps bloom like a prized horseshoe-shaped

orchid in a Hawaii hothouse, take up another pastime. Will also provide huge bench

press gains. No messing around here, as the last couple of sets should be taking

everything you've got.

95 X 10

115 X 8

135 X 8

145 X 8

155 X 8

Oh, yeah ...

Finish off with 4 sets of 10 strict seated forearm curls. Blow 'em up like Popeye ... or,

Draper. Same thing.

By my count, 20 sets each for bi's and tri's. Could be more if you were having a

good day and got carried away on the preacher bench. Plus the forearms. My first

lifting coach used to say, "son, just when you think you can't do any more and your

arms feel like they're going to explode all over the walls, that's when you reach


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