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May 2, 2013

Work Out Plan

The holidays — it never fails. As Thanksgiving approaches, you make a resolution that — this year — you will not eat too much, drink too much, get out of shape. But the holidays are a time of joy and celebration, of getting together with friends and family; the time of the winter solstice, the shortest day of the year, to be followed by ever-lengthening periods of daylight reach­ing toward the rebirth of spring.

So, year after year, many of us end up in January overweight, out of shape and thoroughly ashamed of our­selves. But it doesn’t have to be that way! Instead, try my Christmas fitness course and winter celebration diet and give yourself a special gift — Shape Up for the Holidays!

Celebrating Fitness

Being healthy and physically fit is a serious business, but that doesn’t mean you can’t mix business with pleasure. On the contrary, if you don’t have fun, if you don’t enjoy yourself in the gym, you won’t get the most out of your training.

This is especially true around the holidays. Unless you are a serious bodybuilder, or vitally involved in some other aspect of athletics, it’s hard to keep your nose to the grindstone and your fingers on the barbell while all around you everyone is wrapping presents and getting ready for Christ­mas parties.

It’s a good idea to begin your exer­cise program now. This will allow you to lose weight and firm up before the holiday season begins. And by start­ing now, you’ll make exercise part of your weekly routine — a routine you can continue through the Christmas season.

There are other advantages to get­ting started on an exercise program before you eat that first piece of fruit-

The successful bodybuilder requires optimum energy, and that depends on optimum amounts of iron at the cellular level.

by Douglas L Weed, M.D.

Energy and power for workouts. Several months ago Joe Weider and I were discussing ways to maximize those two precious commodities. We talked about the importance of oxygen in maintaining and boosting energy and power, and how bodybuilders must find greater ways to boost body oxygen. How to do it?

The answer hit us immediately: iron. But Joe and I realized just as quickly that iron is not the complete answer for body­builders. As essential as iron is, there are many other nutrients necessary for the building of blood. Joe and I decided that a unique new bodybuilding type of supplement was desperately needed for both men and women. A supplement that would provide a new kind of blood boost for the energy and power that rugged workouts require, while protecting against anemias and other blood deficiencies. Joe asked me right then to begin formulating a supplement with all those goals in mind, regard-

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In everything you do there’s the dream of a slimmer, more shapely you. But wishing won’t make it show. We know you exercise to firm your muscles and diet to control your weight. However, dieting isn’t always easy. That’s why we recommend a little help from Dynamic Body Shaper. It can make your diet program work better and faster. When you’re busy, rushed and unable to follow your diet, take a glass of Dynamic Body Shaper instead of a meal. It contains the finest, most delicious-tasting protein available for nourishing your muscle tissue and providing sustained energy for your training. A glass supplies more than a dozen nutrients, ensuring that your body receives the good nutrition it deserves. This measured meal-in-a-glass burns fat, nourishes muscles and assures good nutrition …just what you need to rid yourself of ugly lumps, bumps and bulges, while firming a beautiful body. When dieting, you need every advantage. Dynamic Body Shaper was created to give you just that. It’s a dream that will become your reality! Start now!

REYNOLDS RAP

How The Mr. Olympia Winners Trail

 

by Bill Reynolds, Editor-in-Chief.

Five men have won the Mr. Olym­pia title since Joe Weider inaugurated the competition in 1965. Here I have selected a different bodypart routine from each of these champions. To­gether, these routines make up al­most a complete body workout. The only bodyparts left out are the calves and abdominals.

All of these routines have been pub­lished in past issues of Muscle & Fit­ness and other Joe Weider body­building magazines. But I think they are well worth reprinting for all those readers who may have missed the workouts the first time they appeared in print.

ARMS—LARRY SCOTT

Larry Scott, winner of the ’65 and ’66 Mr. Olympia contests, the first two ever staged, was renowned for his superb upper arm development. Larry, who was approximately 5’8″ and weighed 210 pounds in contest shape, displayed massive, and well-shaped 201/2-inch upper arms. He trained his biceps and triceps three days per week after completing his deltoid routine. Here was a typical Larry Scott upper arm routine:

1)    Dumbbell Preacher Curl: 80-lb. dumbbells, 4X6 plus 4-6 burns (four sets of six repetitions, plus 4-6 burns, or short half Curls from the starting point of the movement).

2)    Barbell Preacher Curl: 130-140 lbs., 4X6-8 plus 3-4 burns.

3) Standing Reverse Curl: 120-130 lbs. 4X6.

4) Spider Bench Curl: 100-110 lbs. 4X6.

5) Lying Triceps Extension (EZ-curl bar): 200+ lbs., 4X6 plus 4-6 burns, supersetted with . . .

6) Pulley Pushdown: 100-120 lbs., 4X6 plus 4-5 burns.

7)    Triceps Kickback: 60-70 lbs., 4X8.

THIGHS—SERGIO OLIVA

Oliva dominated the Mr. Olympia competition from 1967 through 1969. Many bodybuilding fans still consider him to be the best bodybuilder of all time. Sergio’s thighs in particular were phenomenally developed. The follow­ing was a typical Oliva thigh routine: 1) Squats: 8-10 sets, working up

Anyone can adapt a Mr. Olympia workout to their own level of training. And by following the routines of the superstars, you have a better chance of building arms like this one.

6) Cable Side Laterals: 4X8-10.BACK—FRANCO COLUMBUColumbu won the Mr. Olympia title only once (1976), but was runner-up to Arnold Schwarzenegger severa times. He has recently recovered frorr a serious knee injury, and he is onc< again training for the Olympia Franco’s back was always phenome nal. Here is a typical Columbu la workout:1)    Wide Grip Chins: 6X10-15 (witl added weight).

2) T-Bar Rowing: 4X10.

3) Seated Pulley Rowing: 4X10.

4) One-Arm   Dumbbell   Rowing 3X10, supersetted with . . .

5) Close-Grip Chins: 3X10.

CHEST—FRANK ZANE

Like Oliva, Frank Zane won thre consecutive Mr. Olympia titles (1977 79). When he puts his hands on hi hips, pulls his elbows forward an flexes his pectorals, Frank’s ches muscles appear slashed to ribbon; Here’s one of his chest workouts:

(Continued on page 18Z

500-600 lbs.

2) Leg Extensions: 5-6X10-15.

3) Leg Curls: 8-10X10-15.

4) Lunges: 3-5X10-15 (pre-contest training phase only).

SHOULDERS—ARNOLD SCHWARZENEGGER

With seven Mr. Olympia wins (1970-75, and 1980) to his credit, Ar­nold is the best known competitor in bodybuilding history. His combina­tion of huge mass, flawless propor­tions, great genetic muscle shape, classic symmetry and incredible on­stage charisma has never been equaled. Here’s one of the Austrian Oak’s deltoid workouts:

1)     Rotating    Dumbbell    Presses: 4X8-10.

2)     Seated Press Behind Neck: 4X8-10.

3)  Seated Bent Laterals: 4X8-10.

4)  Low Incline Lying Side Laterals: 4X10.

5)  Alternate   Front   Dumbbell Raises: 4X8-10.

 

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In this pyramiding pro­gram, you’ll find that your strength and size will in­crease very quickly. In fact, you will be able to add 10 pounds to your squat each week for a year.

At the intermediate level of body­building, you can begin doing Leg Curls to fill out your hamstrings. You can also do a few sets of Leg Exten­sions to shape and define your thighs. Eventually you should do the Leg Ex­tensions at the beginning of your work­out to thoroughly warm up your knees and thighs prior to doing heavy Squats.

Considering all of these sugges­tions for intermediate-level training, here is a good all-round thigh work­out:

SETS  REPS

6    12-2

3-4       8-10

4-5       8-10

EXERCISE

1)    Squat

2) Leg Extension

3) Leg Curls

This routine can be used steadily for one year. Since my thighs were lag­ging so badly in my late teens, I had to embark on a super-concentrated specialized thigh routine. I decided to train the thighs only in two of my workouts each week, and to work the rest of my body in my four other weekly training sessions. {Ed: This is, of course, a variation of the Weider Muscle Priority Training Prin­ciple.) And I resolved to concentrate on my Squats, persistently increasing all of my Squat weights by 10-20 pounds each week.

Here is the thigh workout I used so successfully when I was 18:

SETS   REPS

EXERCISE

1)     Squat

2)     Leg Press

3)  Leg Extension

4)  Leg Curl

This workout was effective for build­ing up my thighs. I still do a workout similar to this although I now do fewer total sets, because my thighs are now up to par with the rest of my body.

Then a bodybuilder is preparing for a com­petition, he or she should do fewer Squats and more iso­lation movements to bring out maxi­mum thigh cuts. Peak Contraction ex­ercises become particularly important during contest preparation. And while I personally don’t like them, many bodybuilders will superset (or even triset) their thigh exercises. Finally, most bodybuilders do many more sets prior to a contest than in the off-season.

Here is how I usually trained my thighs prior to a competition:

EXERCISE

SETS

REPS

1) Front Squat

5-6

10-15

2) Hack Squat

4-5

10-15

3) Leg Extension

4-5

10-15

4) Leg Curl

5-6

10-15

5) Lunges

3-4

10-15

This type of routine maintained my thigh mass while dramatically in­creasing my leg shape and definition. Undeniably, developing a good pair of thighs takes discipline and deter­mination. You’ll leave plenty of sweat at the Squat rack in the process. But with consistent hard work, any male or female bodybuilder will be able to achieve excellent thigh development.

LEG PRESSES

 

LEG EXTENSIONS

At the beginning and intermediate levels of training, the only exercise you probably need to do for your thighs is the Squat. Typically, a beginner can do three or four sets of 8-10 reps in the Squat. You will see results even if you use a constant weight for every set. But it is advisable to warm up by using a moderate weight for your first set, then add 10-15 pounds to the bar for each succeeding set.

Intermediate-level bodybuilders should pyramid their sets and reps when squatting. Pyramiding means you decrease the reps and increase the training poundage with each suc­ceeding set of an exercise. This is an excellent way to build both power and mass when doing a basic exercise for any bodypart. And pyramiding allows you to warm up thoroughly, do some mid-range reps for shape and muscle quality, and finally get in some low-rep sets for mass and power.

ere’s a typical pyramiding routine that an intermediate bodybuilder can use. The weights have been chosen arbitrarily and are intended show how poundages in-. a pyramid workout.

my the age of 18 I had been bodybuilding for a year or so, and my upper body had become fairly massive. But my leg development, par­ticularly my thighs, had not kept pace. I had made the classic beginner’s mis­take of training to build a showy upper body while neglecting my leg de­velopment.

I realized that if I was to succeed as a bodybuilder, I’d need to bring my legs into proportion with my upper body. I also knew it would be tough sledding to accomplish this, because my upper body had exploded in growth. For example, my arms had in­creased from 17 inches to 20 inches in just over a year.

During the summer and fall when I was 18, I embarked on a specialized program of heavy leg training. I worked my calves hard, and I squat­ted until I was blue in the face. As a re­sult of such training, my legs grew tre­mendously. Within a year they were perfectly proportioned to the rest of my body, and both my thighs and calves were ripped to shreds.

Bodybuilding history has shown how effective my thigh specialization workouts actually were. Within three years I had won Teenage Mr. America, Mr. America, Mr. International and Mr. Universe (twice). And had I not chosen to forego my competitive bodybuild­ing career to become television’s In­credible Hulk, I’m sure I could have won the Mr. Olympia title while still in my mid-20s.

If your thigh development is lag­ging a little — or even if it isn’t, but you simply wish to improve their size and muscularity — I’m sure that some of my thigh training secrets will benefit you. Thigh training is extremely hard work, but the rewards make the hard work worthwhile.

As proven by the Weider Overload Training Principle, there is a direct re­lationship between thigh strength and thigh development. The full Squat is the basic thigh exercise. And the heav­ier you squat for 5-6 reps (or more) per set, the greater will be your thigh

LEG CURLS

“This exercise can be done lying or standing. Either way, it is the best movement for developing the hamstring muscles.”

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