Universal-12-Week-Bodybuilding-Course.pdf

UniversalBodybuilding's 12 Week BODY -1- SHAPIN !OU"S# $or %en & Wo'en o$ All Age -2- Important! Before starting this course, or any physical endeavor new to your lifestyle, make sure that you are in good health by consulting your doctor. This is a precaution for your own good. Show your doctor the exercise program. No doubt your physician will be glad you have decided to embark upon a program such as this and that you are interested in improving your body and health. If you should have any physical impairment, such as a weak heart or weak back, or you re older than the average bodybuilder, your doctor will be able to advise you as to which exercises he thinks are the best for your condition. !ater on, as your health and strength improve, you will probably be able to participate in exercises that are more strenuous. Universal Bodybuilding’s 12-Week Body-Shaping Program © All rights reserved. This training program/course, or parts thereof, may not be reproduced in any form without the written permission of Universal Bodybuilding, Inc. Universal Bodybuilding’s !"#ee$ Body"%haping &rogram ' ()*"!+++ by Universal Bodybuilding, Inc. -3- Welcome to UNI(#"SA) BODYBUI)DIN 'S 12 Week BODY SHAPIN !OU"S# Congratulations on your desire to enter the fascinating world of Fitness, body shaping and bodybuilding! We have just received your enrollment form, and we’re pleased you have chosen Universal Bodybuilding as your personal trainer. We offer the most e clusive Body!shaping program available. By ta"ing the simple first step of enrollment you have embar"ed on the path to improved body and health. Just a note…. ...to give you a few tips, so that you can e pect the #uality standards set by Universal Bodybuilding. Nothing can stop you from achieving your physical goals! Put your heart and desire into your training and nothing can stop you from success. You will improve! t is a scientific fact that the !ody responds to progressive e"ercise and correct eating ha!its# it would !e impossi!le not to improve while following this uni$ue course! %ur thousands of satisfied students prove the effectiveness of our famous course. &e have yet to see one person who follows this course not gain! You have ta'en the most important step# enrolling with ()niversal*! +his proved that you are a person who demands the most out of life# good health and a !eautiful !ody. &ithout good health you have nothing# with good health you can accomplish almost anything you set out to do in this world. "lways have a positive attitude in your training# $on t %try& to find time to train, '"() time to train# *eople who fail in life are full of excuses. +ere are ,ust a few-,- $%ou have to be born with a good build& $'t’s too much trouble to follow a sensible diet( Once you start getting in good shape you will feel like a million bucks! You will look forward to each exciting day. This is what a new healthy body will give you. Remember your body will improve from day to day. Although you may not see it right away at the beginning a wonderful change is taking place! veryone improves! perhaps at a different pace! but everyone does improve! Your lessons cover total development. Throughout your lessons you will develop all muscles of your body. Your lessons will cover everything from your neck down to your forearms and calves "and everything in between#!! You may be a little sore at the beginning! but this will last $ust a short time. You will soon become accustomed to this type of training! and be ama%ed at the results. .ollow our training routines and diet as closely as possible# Naturally you won t be able to follow it to the letter, as everyone/s personal life is different. 0ou can ad,ust your training and diet to your personal needs. Train when ever it is convenient to you. 0ou can train morning, noon or night, whatever is best for you, but always train three times a week. If you can t get the snacks as recommended, then sneak in a few when not working or in class. $o the best you can. Some of the best athletes and most perfectly developed bodies in the world made great gains while holding down two ,obs or while still in school. They made the best with what ever they had, you must make the best of what you have. If you do not like the foods we recommend, then find a substitute in our protein chart 1!esson 23. 'any don t like milk, so then you consult the protein chart and find a food that is high in protein that you en,oy. "d,ust to your own personal needs. 4hat you can become is up to you. 5hances are that you ,ust want to be in great shape. It is up to you, decide what you want and go after it# 0ou can do it# 'ay your body become as beautiful and perfect as your efforts# --- +ere s wishing you the best in health and fitness. %orrie %i*+,ell 'orrie 'itchell 6niversal Bodybuilding, Inc. Lesson -.- 1 he !ourse The 6niversal Bodybuilding 5ourse consists of 72 weekly lessons as well as advanced routines that come with your twelfth lesson. -/- he "#er$ises Some of you may have tried some of the exercises we are about to give you, but remember, none of you have done them the 6niversal Bodybuilding way# There are many, many, ways to train, 1most of them wrong#3 and we feel our way is the best# "ccordingly, we ask you to follow our instructions as closely as possible, don t add any additional exercises to the program, and don t skip any exercises we give you 1unless advised to do so by your doctor3. If you have any problem with the exercises 1they might seem difficult at first3 stay with the lesson for an extra week or two until the exercises become easier to perform. $on t worry, even if you have to stay at !esson 8ne for a month, you will succeed in the end. %imit &our raining *hysi9ue champions train three times a week. 'ore than that will result in over:training and staleness, which can result in no muscle gain and even muscle loss. By %training& we mean strictly your bodybuilding program. 0ou may participate in as many outside activities or sports as you wish, but always train for bodybuilding three times a week. "lso, it is important in the beginning to train only as much as is designated for you. !ommon Sense ;ood common sense is important in bodybuilding as good e9uipment. So there will be no %accidents& to interrupt your training, use strong chairs, strong bars, well:supported benches and practice on stable ground# Think safety first, and you won t be the last to have a great body. Proper raining ' (outines As each lesson goes by! you will be closer to your goals. The bodybuilding knowledge you will learn will benefit you the rest of your life. &e cannot over emphasi%e the importance of following our instructions! You must be faithful in your training and make an honest attempt to eat the proper foods. 'f you train properly! you will build muscle! no doubt about it! (odybuilding gives the entire body! including the face! an appearance of confidence and good health. Almost every lesson contains a special training routine other than your regular training schedule. These special routines can be used to solve minor training problems! sticking points or plateaus for example. )on*t stick to one routine for months on end. +eep your training sessions interesting and rewarding! raining ime ;enerally speaking, the faster you train, the better. 8ur routines usually take 7< minutes a day, but everyone trains at a different pace. If it takes you 9uite awhile to get through the routine, you re simply out of shape, as you get stronger, you will be able to get through the workout 9uicker . -0- Train at a pace, which is comfortable for you. =est and get your wind after each exercise before moving on to the next exercise. Per)orming the "#er$ises 5arefully read all the instructions given with each exercise> do not ,ust glance at the illustration# =ead the instructions once, perform the exercise and then read the instructions again to be sure you performed it correctly. *erform each exercise with a 9uick and steady movement, no ,erking or bouncing movements. $o them evenly and in an unstrained manner. "lthough a fast tempo is always better than a slow one, when starting this course or a new exercise, perform it slowly until you are sure as to how it is executed. *(eps+ and *Sets+ 0ou ll be seeing %reps& and %sets& scattered throughout your bodybuilding lessons. %=eps& is short for repetitions> a repetition is one complete movement or cycle of an exercise. .or example, if you were doing a push:up, one complete motion of lifting yourself off the floor and lowering your body back down would be considered one rep. Ten push:ups would be 7? reps. " %set& is a group of reps. Sets are spaced apart to allow you to rest. .or example, if you were to do 7? chin:ups, rest for two minutes and then do 7? more chin:ups, you would have complete two sets of ten reps each. What to Wear *hysi9ue champions have learned that it is always best to keep your muscles warm while exercising. $on t train in a swimsuit if your training area is cool or drafty. 4ear comfortable clothing that will not hinder your movements as you exercise. Soreness 'uscle soreness is natural in any type of training. 'uscle soreness will only last a few days or so, and as you body gets use to training the soreness disappears. ,on’t -iss Workouts Never miss workouts because of la@iness# 8n those low energy days you will feel like skipping a workout, that s when you will need to use your willpower and think positive# Being consistent in your training will result in progressA muscle gains and an increase in strength. 8f course, there will always be those days when you will be forced to miss workouts> if you are physically ill it would be unwise to further drain your physical resources by training. $on t worry about it, ,ust pick up where you left off or go back a week in your training, which ever feels most comfortable to you. -1- .ygiene 4hen you finish your workout for the day, a shower or bath will give you a chance to relax, refresh and most importantly, keep clean. 5lean skin will give you a clear complexion and remove bacteria that are responsible for body odor. 4e recommend you shower at least once a day. /utrition "n extremely important aspect of bodybuilding is proper nutrition. 4e always urge our students to stay away from ,unk foods like white bread, sugary cereals, rice, potatoes, pastries and other foods containing excessive starch. No bodybuilder can go wrong with protein foods like meat, eggs, fish and cheese. 4e recommend different diet programs for different people. If you are underweight, we offer a diet plan containing bulk foods as well as large amounts of protein. If you are overweight we can help you with a diet plan containing lean but wholesome protein foods. "nd we have a diet plan for all you %normals& as well. ;enerally, we advise our students to substitute meat, cheese, eggs, fruits and vegetables for those sugary snacks you normally consume. 4e recommend that you eat light, well:balanced meals, and depend on nutritious snacks for extra energy during the day. $o N8T skip meals# 4e will cover nutrition more thoroughly in !esson Two. (est .or the biggest gains, you should always get ade9uate rest and sleep. 8f course, you have other activities as well, but don t go to the extreme. 0ou can t expect to run track before training, then play football and go out dancing all night. 0ou need to give your muscles a chance to rest. "nytime you train, muscle cells are broken down, resting gives muscle cells a chance to rebuild and increase muscle si@e. 4hen you give your muscles ade9uate rest your cells will rebuild properly resulting in added strength and muscle si@e. 0oundation !ourse 8ur first couple of weeks of training will give you the foundation on which to build a power:packed body. These early workouts will begin to strengthen your body plus improve your muscle tone. 0ou will begin to make gains in muscular development and strength. .or most of you these beginning workouts will seem easy, but remember, do ,ust exactly what the routine calls for, don t add any extra exercises# Some of you may want to combine the 4eight Training and the Non:4eight Training programs : we $8N T recommend this# These early routines are important ,ust as they are, they are all part of our progressive training - 12 - program. These routines will coax and force your muscles to grow. 8nce you have a good foundation, we will send you our Super 'uscle:*umping Systems. Weight and /on-Weight raining "s previously mentioned, our course is broken up into two partsA one course for students who own a set of weights and one for students who do not own a set. The abdominal exercises found in this lesson are meant for both 4eight and Non:weight Trainers. .or the students who don t have a set of weights, we will show you what you can use around the house to train with. raining )or the *1-Shape+ Both 4eight and Non:4eight Trainers will do many of the same exercises. 4ide:grip chinning is one. This exercise will build fantastic arms and an unbelievable back. It develops the %lat& muscle located ,ust under your armpit on your back. This is one of the easiest muscles to develop, and gives you that wide:shouldered, narrow waist look, a %B& shape# 8ur training puts a special emphasis in this muscle to help you create a great body. ) *+,'-.+*! This course is to be followed three times a week, allowing at least one full day of rest between workouts. Do NOT work out every other day. Train on Monday, Wednesday and riday or on Tuesday, Thursday and !aturday. This schedule allows you to rest on four days out of the seven. This is necessary in order to allow your body to rest completely so that you do not slow down your training by overworking your system. When you perform two sets of each e"ercise, rest one minute between sets. The two abdominal e"ercises included in this lesson should be performed by any - 11 - student whose waist needs work. Do as many #lternate $eg %icks as you are able. -ow/ &ou are about to begin the course that has performed miracles on thousands of people. 'veryone gains at a different pace, but everyone gains( The more effort you put into your training, the more you will get out of it, and your gains will be tremendous( Lesson 1 W##-)Y ASSI N%#N. ********************************************************** Weight trainers )xercise 7A *=)SS : $o one set of C reps )xercise 2A 6*=I;+T =84IN; : $o one set of C reps )xercise DA B)N5+ *=)SS : $o one set of C reps )xercise EA SF6"T : $o one set of 7? reps )xercise <A 4I$):;=I* 5+IN:6* T8 B"5( 8. N)5( : $o one set of C reps )xercise GA !); *6S+:86T : $o two sets of 7< reps each Non)Weight trainers )xercise 7A .))T:)!)B"T)$ *6S+:6* : $o one set of C reps )xercise 2A +"5( SF6"TS : $o one set of 72 reps )xercise DA 4I$):;=I* 5+IN:6* to B"5( 8. N)5( : $o one set of C reps )xercise EA =)B)=S) T=I5)*S *6S+:6* : $o one set of 72 reps - 12 - )xercise <A !); *6S+:86T : $o two sets of 7< reps each Beginning /ounda*ion !ourse Abdominal Exercises - 13 - %eg Push-out .rom a sitting position, extend your legs straight out. Then pull your knees back into your chest. $o two sets of 7< reps each, tightening your abdominal muscles as you perform this exercise. 2lternate %eg 3i$ks !ean back and support yourself for this exercise. "lternately kick each foot as high as you can. 4hen performed properly, you ll feel it in your waist. Try to kick higher with each repetition. ********************************************************** Non- eig!t "rainers - 1, - 0eet-"levated Push-Up *lace your feet on a chair and do eight push:ups. If this is hard for you, begin with regular push:ups off the floor and as you develop your strength move on to the elevated version. This will build your chest and arms, as well as power. (everse ri$eps Push-Up *lace your hands on the edge of a bed or a bench. Bending only your arms and keeping your body as straight as possible, lower yourself as far down as you can. =eturn to your original position. Try to feel the action in the backs of your arms, the tricep muscle. This is one of the greatest exercises for building your arms. - 1- - Wide-grip !hin-up to Ba$k o) /e$k #ee eig!t "rainers ********************************************************** .a$k S4uats .rom a standing position, s9uat down until your upper legs are parallel to the floor. (eep your back very straight. This is a leverage exercise. 0ou must learn to feel it in your thighs. This exercise was developed at 'uscle Beach, 5alifornia and the men who practiced it developed tremendous thigh muscles. $o 72 reps to begin w - 1. - %eg Push-out #ee Abdominal Exercises ********************************************************** eig!t "rainers Press !ift the weight to your shoulders. .rom this position %press& it over your head. " press is performed with the weight supported on the palms of your hands, while your fingers firmly grasp the bar. "ll the effort in raising the weight should originate from your shoulders and arms, not your backs or legs. =aise and lower the weight evenly, do N8T ,erk it up or down with sudden bursts of effort# This will improve the si@e of your arms and shoulders. =epeat C times - 1/ - Upright (owing ;rab a barbell with your hands G inches apart, palms face down. Stand upright, then with the barbell hanging at your thighs, slowly lift until the barbell touches your chin. !ower to your thighs again. This builds the front part of your shoulders and your biceps. It also develops your forearms and part of your neck muscles. $o C reps Ben$h Press !ie on a bench with a barbell resting on your chest. *ress it over your chest, return to your chest, using a shoulder wide grip. This exercise will build a big powerful chest. $o C reps S4uat - 10 - 4ith a barbell on your shoulders, s9uat down until your upper thighs are parallel to the floor. =eturn to the standing position. To build powerful thighs $o 7? reps ',01*2)-23 +ave a friend assist you in handling the weight when you perform these two exercises. (nown as a %spotterH, your friend will help support the weight when you begin and end your exercises. "lso, if the weight happens to slip, or you become tired, the spotter will take the weight from you before you have a chance to drop it and seriously in,ure yourself. Wide-grip !hin-up to Ba$k o) /e$k *lace a broom or bar between the backs of two chairs. 4hile sitting on the floor beneath the bar, reach up and take a wide grip. *ull - 11 - yourself up until your neck or shoulders touch the bar. =eturn to your original position, sitting on the floor. ,o 5 reps If you have trouble pulling yourself up, have your legs assist you slightly. If you have a chinning bar, use that instead. This exercise develops your %lats&, the muscle that builds that %B&:shape. It is also great for building big arms and shoulders. %eg Push-6ut7 #ee Abdominal Exercises - 22 - Lesson $ - 21 - LE##%N " % Your Se+ond Week ********************************************************** 4e are now starting the second week of our foundation course. In other words, this week you will do the same exercises, and follow the same format as you did last week. These first two weeks will give you a solid foundation on which to build a muscular body. 8ur methods are designed to stimulate your muscles to grow from day to day. Throughout our I?:day course you will be following the most modern, scientific methods available. If you follow this course faithfully, eat properly, and obtain ade9uate sleep, you will show some bodybuilding improvement day by day. 0our muscles will become bigger and better defined, and your power will increase tremendously. 4et 0lenty of *est Try to get between J:I hours of sleep. Some people feel great in the morning with as little as G hours of sleep, while others drag after I:7? hours of sleep. The amount of sleep needed to feel refreshed in the morning should be determined by each bodybuilder as an individual. If you try to get by on less sleep than you need, the chances are you will be reducing your efficiency, even though you may not immediately recogni@e this fact. 0rogressive 2raining "s mentioned briefly in !esson 8ne, you should perform only as many exercises as you are given. $o not add exercises to your routine, and don t do any more reps or sets than those given you. 4e advise this procedure early in the course for a good reason. 8ver:eagerness this soon will result in extremely sore muscles, fatigue, no muscle gain, and probably a great deal of disappointment for you. !ater on in the course we will urge you to try to increase your workouts by one or two reps a day. )ach workout will become more exciting as you try to outdo reps you performed the day before. B6T, for the first few weeks, you '6ST perform only as many reps as we recommend# If you are still having trouble performing the foundation course after two weeks delay !esson Three for another week or two while you continue to build your strength. "lso, if you ever have to really strain to complete the reps given you in any exercise, omit a few until you are up to doing them. "lways hold off on the next lesson until you can perform your present lesson without difficulty 2raining 0oundages for Weight 2rainer 4hen you begin training with weights, start with a comfortable amount. Take as much weight as you can handle, don t pamper yourself# 0ou won t get anywhere if you take it easy. In exercises such as S9uat and Bench *ress, you ll probably be able to use heavier weights than you use in some of the other exercises. 4henever the poundages you are using feel too light, add < pounds to the barbell. 'n most exercises you will be able to add weight regularly, and it will be months before you hit a limit. If you happen to reach your limit within only a few weeks, don t worry. "s long as the weights you are using give you a thorough workout, they re the right weights for you# 5oncentration This is an important part of your training. "s you perform each exercise, learn to create on the muscles being worked. .orm a mental picture of those muscles, and imagine them getting stronger and larger. 4hen you do push:ups, tense the muscles being worked, and feel your chest expanding. 4hen you are resting between sets, flex your muscles : all of them# Train with a drive and a determination as though your very life depended upon your completing each exercise and set. In no time your muscles will bulge# -utrition 0ou will find the rest of this lesson devoted to a very important part of bodybuilding, N6T=ITI8N# )xercising alone cannot give you the body you desire. " proper diet is an essential aspect of bodybuilding. =ead carefully the articles on *rotein, 4eight ;ain and 4eight !oss. To assist you in your choice of foods for a specific diet we have included a *rotein ;uide. This is not for the purpose of adding up every gram of protein and calorie you eat, but only to give you an idea of which foods have the highest protein content and the lowest caloric content. What6 +at 7 meals a day6 0es, we recommend that you eat six small meals a day rather than three large meals. Some of you may find it difficult to eat six meals a day due to school or work schedules. 4ork your meals around your schedule. It is important to get those meals and snacks in. 4ithout them your gains won t be as good. If you have to wait until after school or work to eat then eat as soon you get home. Lesson $ W##-)Y ASSI N%#N. ********************************************************** 4eight trainers )xercise 7A )xercise 2A )xercise DA )xercise EA )xercise <A *=)SS : $o one set of C reps 6*=I;+T =84IN; : $o one set of C reps B)N5+ *=)SS : $o one set of C reps SF6"T : $o one set of 7? reps 4I$):;=I* 5+IN:6* to B"5( 8. N)5( : $o one set of C reps )xercise GA !); *6S+86T : $o two sets of 7< reps each Non:4eight trainers )xercise 7A .))T:)!)B"T)$ *6S+:6* : $o one set of C reps )xercise 2A +"5( SF6"TS : $o one set of 72 reps )xercise DA 4I$):;=I* 5+IN:6* to B"5( 8. N)5( : $o one set of C reps )xercise EA =)B)=S) T=I5)* *6S+:6* : $o one set of 72 reps )xercise <A !); *6S+86T : $o two sets of 7< reps each P"O.#IN "ll bodybuilding enthusiasts look for that %Super:.ormula& that will aid them in building great muscles. If there is such a magic formula to be found, it would be protein. "ll foods have some protein in them, but you obtain the most protein when you eat foods like meat, eggs, fish, cheese and milk. *rotein builds muscles, the more you consume, the faster you muscles will grow. 4e advise students to eat six small meals a day, rather than three large meals. This way valuable protein is not wasted as the body can only absorb and use so much protein at one time. Never eat more than 22 grams of protein at any one time. Twenty grams of protein is e9uivalent to five ounces of steak, two and a half glasses of milk, or J tablespoons of cottage cheese. 0ou will gain hard muscular weight, no fat, if you consume 72? grams of protein a day. 0ou must do it in six small meals of about 2? grams per meal. It is not hard to do# 0ou can start with a breakfast of two eggs and bacon, and a glass of milk, yield 22 grams of protein. Three hours later you could have half a pint of cottage cheese and some fruit, yield 2? grams protein. .or lunch a generous serving of meat and vegetables and a glass of milk, yield 22 grams protein. In mid:afternoon try a couple of eggs whipped in milk with a banana or some flavoring beaten into it, yield 2? grams protein. .or dinner have another meal of meat and vegetables, yield 22 grams protein. Before going to bed half a cup of cottage cheese or a meat sandwich, yield 2? grams of protein. It comes to a total of about 72G grams of muscle:building protein. The above diet is good for a man who is either a few pounds short of his desired weight or a man who is overweight. Try to get protein from at least three different sources such as animal, foods, eggs, milk, and certain vegetables. In other words, have a variety of different foods to keep your meals interesting as well as nutritious. =emember, the more protein you eat the faster you will make muscle gains. For First 5lass 0roteins, 2ry 3 ,--. 5heese, 2x7x7Hpiece 5heese, cottage, 7K2 cup +alibut, E ounces grams of protein 72 2? 7I ,--. ggs! , (idney, stewed, 7K2 cup !amb, roast, E ounces grams of protein G 7C 7G !iver, E ounces 'ilk, whole, 7 9uart Beans, dried soy, 7K2 cup 5orn 'eal, yellow, 7 cup =ice, brown, half a cup Soybean flour, 7 cup Sunflower seeds, 7K2 cup 2E DD D< 72 I E< D< "lmonds, 7K2 cup 'ilk, skim, 7K2 cup Brewers yeast, 7 Tblsp. *eanuts, roasted, 7K2 cup *eanut butter, half a cup 4heat, shredded, 7 biscuit 4heat germ, 7K2 cup 7C 7C 7? 7I 7I 72 7G Weig,* ain In this article we will teach you how to gain as much as fifty pounds of rock hard muscle, although some of you may only need 7? pounds to look good. If you follow our training schedule as you put on weight, all those extra pounds will be muscle rather than fat. 4ith the proper training your strength will increase with each pound you gain. In the beginning you must increase your food intake very gradually. Try to follow the diet below. 0ou may substitute some of the foods but try to drink all of the milk called for. $on t miss any snacks, they are important# 4eigh yourself once every thirty days, beginning with today. 4rite it down and keep a weight record for yourself. B/0A1,A%T 2U345 .I330/ 7 glass of milk, well: 2 glasses of milk Bowl of - glass of milk! soup and , balanced meal of meat, cereal or eggs and bacon meat sandwiches "or potatoes and vegetables, 2 2 slices of toast with butter peanut butter# )essert slices of bread and butter, and ,elly. $essert 6-/3I37 %3A41 7 glass of milk, *eanut butter sandwich A,T0/3--3 %3A41 7 glass of milk, pie or cake %3A41 B0,-/0 B0. 7 glass of milk, *eanut butter andKor ,am sandwich "s you are gaining, you may notice your waist will get slightly larger, don t worry. 0ou are probably not use to eating this much food. It is an easy matter to trim down and firm up your waist as you reach your desired weight. 8nce you are back on you regular diet you will lose that little extra around the middle. If you follow the training schedule without fail as you put on weight all those extra pounds will become muscle not fat. 4ith proper training your strength will increase with each pound you gain. ;et C:7? hours of sleep and relax as much as possible, save your energy for your workouts. 8ccasionally a bodybuilder will want to add extra bulk and will go on a super weight:gain diet. 4e ve got some terrific malts you can make at home. 4ith these malts you can easily put on a pound a day. But, we will go into that in lessons to come. Weig,* )oss =e:examine your dietary habits. .irst make sure your daily intake of food is nutritional. Slowly eliminate processed food, foods from white flour and their products, cake, cookies, french fries, etc, as well as sugar, from your diet. *rotein is the body building substance needed to form new tissues and cells and rebuild and repair old ones. 0ou blood tissues, organs, skin, hair and nail are about I<L protein, along with your bones and nerves. 'eat, fish, eggs and poultry are complete proteins. 8thers include soybeans, sunflower seeds, and peanuts. G?L of protein consumed is changed into sugar 1glucose3, that s why sugar is completely unnecessary in your bodybuilding diet. Two thirds of your diet should be protein, the other third should be made up of fresh raw fruit, vegetables, nuts and seeds. !iver is the most effective source of complete protein. It is the number one food that not only builds your body up, but greatly increases your energy. It relieves fatigue and neutrali@es many dangerous drugs within your system. .at produces an energy reserve, slows down the rate at which food is digested and is a source of heat and energy, and a cushion for vital organs. .ish is practically a perfect food. It is an excellent source of high 9uality protein, vitamins and minerals. )ggs are another superior protein food. 7:2 eggs a day are recommended for everyone. They supply a full measure of minerals. True, they do contain cholesterol, but they are an excellent source of lecithin, inositol and many other effective cholesterol controlling agents. *owdered milk is outstanding because it consists of an abundance of fat free protein, vitamins and minerals. It s known to re,uvenate the heart, brain, and nerves as well as strengthen the failing body. (alueless /ood at a 8lan$e7 Beer9 $andy9 $ra$kers9 $ake9 $ookies9 $orn $hips9 doughnuts9 dumplings9 )udge9 :am9 :elly9 hash9 hot dogs9 i$e $ream9 ma$aroni9 noodles9 )ried potatoes9 pi;;a9 potato $hips9 pastry9 pie9 pot pie9 pan$akes9 pret;els9 pudding9 spaghetti9 so)t drinks9 rolls9 raviola9 white bread9 sugar9 Shite ri$e9 wa))les =ather than having three large meals a day, we recommend having six small meals. )ating smaller meals will help your body to utili@e all the protein. "lso, eating small meals will help shrink your stomach. Below is a sample diet. Be sure to eat medium portions in all foods. The rule of thumb for losing weight is to eat C??:7??? calories less than what is need to maintain your perfect weight. 0ou need about 7< calories per pound everyday to maintain your steady weight. 5onsume less calories and you lose weight, consume more and you will gain weight. B/0A1,A%T 2U345 .I330/ Steak 5ottage 5heese Salad ;lass of ,uice or skimmed milk 0803I37 %3A41 ;lass of orange ,uice 7 7 glass skim milk *ork poached egg 7 ounce of chop or sandwich 1on chicken 7 slice of whole whole wheat bread3 Salad wheat toast 6-/3I37 %3A41 7 glass skim milk M cup cottage cheese A,T0/3--3 %3A41 7 glass skim milk or ,uice 7 glass skim milk 7 ounce *iece of chicken or slice of "merican cheese meat P"O.#IN UID# -<%3. !.""S". !("2-ilk7 4hole 7 cup Skim 7 cup l cup l cup Buttermilk !2%6(<"S P(6 "</ CARBOHYDRATES 7G? I? I? DE< IC? !2%6(<"S I I I 7C 2< P(6 "</ 72 72 72 2E 7GG CARBOHYDRATES )vaporated, unsweetened !heese7 Blue or =o9uefort 5heddar 5ottage 5ream "merican 5amembert Swiss !ream7 +alf and +alf !ight 7 cup l cup 7 o@. 7 o@ . 72 o@ . C o@ . l o@. 7:7KD o@. l o@. )vaporated, sweetened.. l cup 7?< 77< G J EG 7C J J 72 C < P(6 "</ 7 7 7? < 7 7 7 7 2 CARBOHYDRATES DG? C<? 7?< 77< 7D? 7?< l o@ C? !2%6(<"S *armesan l o@. *asteuri@ed *rocess 5heese Spread D2< <?< 7 cup 7 cup l cup J7< CE? <?< EC< 7<< !2%6(<"S C J G < E J 2 P(6 "</ 77 7? I J <2 7? G CARBOHYDRATES 4hipping cream, light 4hipping cream, heavy *owdered 5reamer Sour 7 cup 4hipped topping (elated produ$ts7 l cup 5ocoa. 7 cup 'alted milk. 7 cup Baked custard Ice cream Ice milk 0ogurt l cup 7 cup l cup 7 cup 2E< 2E< D?< 2<< 2?? 7<? 7? 77 7E G G J 2J 2C 2I 2C 2I 72 CARBOHYDRATES -"2 9 P6U% (&9 0<S. -eat Bacon 2 slices D o@. D o@. D o@. 2 o@. ;round beef, lean =oast beef 5orned beef $ried beef, !2%6(<"S P(6 "</ I? 7C< 7G< 7C< 77< 27? <G? DD< 7G? 77< E?? 2C< 7D? 2E< 7D< 2G? D7? 7J? 72< 7C< 7D? C? 7 sausages E? !2%6(<"S < 2D 2D 22 7I 7< 2D 7I 2J 7C 2< 7C 7< 7C 77 7G 27 J < 2D J D 2 P(6 "</ 7 ? ? ? ? 7< ED D? 7 ? ? ? D ? ? ? ? 7 trace : trace trace trace CARBOHYDRATES Beef stew 7 cup Beef potpie 7 pie 5hile con carne 7 cup Beef heart Steak !amb chop !amb roast Beef liver Baked ham Boiled ham *ork chop 2 o@. D o@. 2 o@. D.< o@. E o@. D o@. *ork roast D o@. .rankfurter 7 frank *ork links Beal cutlets Salami Bologna Poultry7 5hicken breast D.D o@. 2 links D o@. 7 o@. 2 slices Bienna sausages 7<< 2< 7 5hicken drumstick 5hicken potpie 2.7 o@. I? <D< 72 2D trace E2 7 pie 0ish7 Breaded fish sticks Breaded haddock Breaded perch Sardines Shrimp Tuna 5lams D o@. 5rabmeat D o@. 8ysters 7 cup Salmon D o@. "ggs7 5ooked 7 egg Scrambled ,ry beans7 Northern l cup Navy 7 cup *ork N beans 7 cup (idney 7 cup !ima 7 cup /uts7 "lmonds 5ashews 7 cup 7 cup l tbsp. 7 egg ,(& B"2/S 2/, /U S D o@. D o@. 7? sticks D o@. !2%6(<"S P(6 "</ CARBOHYDRATES E?? 7E? 7I< 7J< 7?? 7J? G< C< 7G? 72? !2%6(<"S DC 7J 7G 2? 27 2E 77 7< 2? 7J P(6 "</ 7< < G ? 7 ? 2 7 C ? CARBOHYDRATES D o@. C? 77? G J trace 7 CARBOHYDRATES !2%6(<"S P(6 "</ 27? 22< D7? 2D? 2G? !2%6(<"S 7E 7< 7G 7< 7G P(6 "</ DC E? EI E2 EI CARBOHYDRATES C<? JC< CE? I< JE? JI? 7 cup E<? 2G 2E DJ E 7? 2G < 2C E7 2J D 7G 7I 72 *eanuts 7 cup *eanut butter *ecans 4alnuts 7 cup 7 cup Shredded coconut 1egetables7 "sparagus E spears !ima beans 7 cup ;reen beans 7 cup 4ax beans 7 cup Beets 7 cup Broccoli 7 cup 7 cup 7 cup 7 cup 7 cup Brussels sprouts 5ooked cabbage 5ooked carrots 5elery 7 stalk 7 ear !2%6(<"S P(6 "</ CARBOHYDRATES 7? 7I? E< E< << E? << 7< D? 2? E< 2< < J? 7J? D? 7? G? 7 cup E? E? G? 2? trace 7G< 7< <? I? C? 7<< 7C< 77< < E? 7 7D 2 2 2 < J 7 2 7 7 D trace D < 7 7 E < 2 D 7 trace I 7 2 D 2 2 E 7 trace < 2 DE 7? 7? 72 J 7? E G < 7? < 2 7G E? J 2 7D G 7? 7E <? trace D7 E C 27 7C 2? 2E 7? 7 G =aw cabbage 7 cup =aw carrots 7 carrot 5ooked cauliflower Sweet corn 5anned corn 7 cup 5ucumbers 7 cucumber )ndive !ettuce 2 o@ . 7 head 5anned mushrooms 5ooked onions ;reen onions *arsley 7 tbsp. =aw onions 7 medium onion 7 cup G onions ;reen peas 7 cup ;reen peppers 7 pod +ot peppers 7 tbsp. Baked potatoes 7 potato Boiled potatoes 7 potato .rench:fried potatoes O 7K2 potato 'ashed *otatoes 7 cup *otato 5hips Spinach 7? chips =adishes E radishes 7 cup Sweet potatoes 7 potato Tomatoes 7 tomato 7 cup Tomato catsup 8kra C pods 7 cup 7 cup 7<< E? 2I? E< 2< J< E< D? D< 7?? !2%6(<"S 2 2 G 2 2 2 2 2 7 2 P(6 "</ DG I GI 7? < 7C I J C 2D CARBOHYDRATES Tomato Puice 7 cup 5anned *umpkin Sauerkraut Turnips 0ruits "pples "pricots "vocados Bananas 5antaloupe 7 apple 7 cup 7 avocado 7 banana 7K2 a melon 7 cup 7 cup D apricots "pplesauce Summer S9uash 7 cup 7 cup 5ooked parsnips 7 cup J? 2D? << DJ? 7?? G? 7G< E?< EI? 7I< E< G< 7G< 7 cup 77? 2?? G< D< 7 cup 7 cup 7 cup 2?? 7?? 7I< J< 7I< 2< trace 7 7 < 7 7 trace trace E 7 7 7 7 7 7 7 7 7 7 7 7 trace 7C G7 7E 7D 2G 7E E2 7?E 7D? <? 72 7< E2 2G EI 7G 7? <2 2< <? 7I <? J 5ranberry ,uice 5ranberry sauce $ates 7 cup .ruit cocktail ;rapes 7 cup cup ;rapefruit 7K2 grapefruit ;rape ,uice *rune ,uice 8ranges *eaches *ears 7 cup 7 cup 7 peach 8range and grapefruit ,uice 7 orange *eaches in syrup 7 pear 7 cup 7 plum *ears in syrup *ineapple *lums *ineapple in syrup *lums in syrup =aspberries Strawberries 4atermelon Blueberries $ried figs !emonade =aisins =hubarb Tangerines *apayas 8rain Produ$ts Bagels Barley 7 bagel 7 cup 7 cup 7 cup 7? o@. 7? o@. 7 cup 7 wedge 7 cup 2?< J? 2J< << D7? 77< C< G? 77? EC? DC< E? J? !2%6(<"S 7 7 2 7 7 2 7 7 trace E 7 7 7 P(6 "</ <D 7J J? 7D JI 2J <2 7< 2C 72C IC 7? 7C CARBOHYDRATES =aspberries, fro@en Strawberries, fro@en 7 fig 7 cup 7 cup 7 cup 7 tangerine 7 cup 7G< J?? I? DI? 7?< 7,D7< 7,2<? 7,7?? 7 loaf 7 loaf 7 cake 7,77< 7,2E< 7,?I< D,J<< E,??? E,DI? 2,DE< 7,<J< 7,J2? 2,ED? C< 7 cookie <? 7 cake G 7G 2 7D D E7 E7 E7 E7 E7 E7 EI E< <7 G? 7C 22 2I 7 7 2C 7<C 7< JD 22 2<7 2<7 2DG 2E7 22C 22E GE< J7G J2J E2J 2I7 2J7 2E2 7D G Biscuits 7 biscuit Breadcrumbs .arina 7 cup 7 loaf 7 loaf 7 loaf 7 loaf .rench bread Italian bread =ye bread 4hite bread 7 cup *umpernickel bread 4hole:wheat bread $evils food cake 4hite cake 0ellow cake Sponge cake .ruitcake *ound cake Brownies 7 cake 7 cake 7 cake ;ingerbread cake 7 cake 7 cake 7 brownie 5hocolate chip cookies Sandwich cookies .ig Bars 5ornmeal 5orn muffins *uffed 5orn Shredded corn ;raham crackers Saltine crackers $anish pastry plain *lain doughnut 'acaroni 'uffins *uffed oats 8atmeal *ancakes "pple pie 5herry pie *ecan pie *umpkin pie 5heese pi@@a *opcorn $utch pret@els *ret@el sticks 7 cup 7 cookie 7 cup 7 cup 5orn .lakes 7 cookie <? <? 7?? ED< 72< 77< 7?? 77? <? 7,ED< 72< -.. ED? 72? 2?? 7?? 7D? G? D<? D<? EI? 2J< 7C< E? G? 7? 22< 7C? G? 7 7 7 77 D 7 2 2 7 2< 7 < 7J D J D < 2 D E G < J 7 2 trace E E 7 D < 2 < J J 77 77 I? 7I 2J 22 27 C 7<< 7G D2 E? 7J DJ 7I 2D I <7 <2 G? D2 2J < 72 <? <? E? 7D 27 D2 7? D2 2J 7 muffin 7 cup 7 cup E crackers E crackers 72 o@. 7 doughnut 7 cup 'acaroni and cheese 7 muffin 7 cup 7 cup 7 cup 7 cake EH wedge EH wedge EH wedge EH wedge )gg noodles <H wedge 7cup < sticks 7 cup # cup 7 roll 7 cup 5ooked white rice Instant white rice *uffed rice 7 cup +otdog or hamburger roll +ard roll 7 roll =ye wafers Spaghetti 4affles 2 wafers 7 cup 7waffle 72? 7<< E< 7<< 2?< *uffed wheat 4heat flakes 4heat flour 7 cup 7 cup 7 cup 7 cup 7 cup << 7?< I? E?? E2? EE? !2%6(<"S 2 D 2 7G 72 72 P(6 "</ 72 2E 2? C< CC ID CARBOHYDRATES Shredded wheat 7 biscuit "ll:purpose flour, sifted Self:rising flour 0ats9 6ils Butter !ard 7K2 cup 7 cup 7 cup C7? 7,C<? 7,JJ? C7< 7,IE< 7 cup 7,IE< 7,IE< 7,IE< 7,IE< 7,IE< 7 tbsp. G< G< 7?? 7 tbsp. C? !2%6(<"S 7 ? ? 7 ? ? ? ? ? ? trace trace trace trace P(6 "</ 7 ? ? 7 ? ? ? ? ? ? 2 D D D CARBOHYDRATES Begetable fats 5orn 8il 8live 8il *eanut 8il Safflower 8il Soybean 8il 7 cup 7 cup 'argarine 7K2 cup 5ottonseed 8il 7 cup 7 cup 7 cup 7 tbsp. 5reamy blue cheese dressing .rench dressing 'ayonnaise Sugars9 Sweets 5hocolate icing 5oconut icing .udge icing 5armel candy 7 cup 7 cup 7 cup 7 o@. 7 o@. 7 tbsp. Thousand Island dressing 7,?D< G?< CD? 77< 7E< 7G? 7?< 77< 7?? 77? I? 7 o@. I D J 7 2 < trace 7 trace ? 7 7C< 72E 7CD 22 7G 77 2< 27 2< 2C 2D 'ilk chocolate candy 'ints, candy corn 7 o@. *lain fudge ;um drops +ard candy 'arshmallows 7 o@. 7 o@. 7 o@. 7 o@. 5hocolate:coated peanuts 5hocolate syrup +oney Pellies 7 tbsp. 7 tbsp. 7 tbsp. 7 o@. 7 o@. I? 72< G< <? <? C2? JJ? EG? G? !2%6(<"S 7 2 trace trace trace ? ? ? ? P(6 "</ 2E 2? 7D 7D 7D 272 7II 77I 7< CARBOHYDRATES 5hocolate fudge syrup 'olasses Brown sugar 7 cup 7 cup 7 cup 7 tbsp. ;ranulated sugar *owdered sugar *ancake syrup -is$ellaneous <tems Barbecue sauce Beer 4ine 72 o@. 7 cup 7 7K2 o@. 2D? 7<? 77? C< 7E< 72 o@. 7J? 77< 7<? 7E< E 7 : trace ? ? ? ? ? J E trace trace 7 trace C I 2 J E < I 2 < 2? 7E trace E DJ E< 2I DI DJ IJ DE trace trace 7 G GJ E7 <I 7G J 7E 27 7G 7? ;in, rum, vodka, whiskey D 7K2 o@. 72 o@. 5ola beverages ;inger ale =oot beer .ruit flavored beverages 72 o@. 72 o@. 7 o@. Baking chocolate ;elatin dessert ;reen olives Black olives $ill pickles Sweet pickles Banilla pudding Sherbet 7 cup Semi:sweet chocolate 7 cup E olives D olives 7 pickle 7 pickle 7 cup CG? 7E? 7< 7< 7? 2? DC< 2C< 2G? 5hocolate pudding 7 cup 7 cup 7 cup 5ream of mushroom soup Beef noodle soup 'inestrone soup Split pea soup Tomato soup 7 cup 7 cup 7 cup 7 cup 7 cup 27< J? 7?< 7E< I? C? Begetable beef soup Begetarian soup Tapioca Binegar 7 cup Tartar sauce Brewer/s yeast 7 cup C? <D< J< trace 2< 2 7 trace trace D 7D 7D7 7 7 D 7 tbsp. 7 tbsp 7 tbsp. Lesson & LE##%N "'(EE Your .,ird Week ********************************************************** +ow are you doingQ By this time, many students have written us letters commenting on our first two lessons. 'ost of them are seeing progress and are excited to tell us about it# If you would care to write us, we are always interested in finding out how are students are doing. +as most of the soreness gone awayQ "s you become stronger and more accustomed to your workouts, the soreness will go away. "re you tired of exercisingQ Slow down and get more sleep. +ow are you coming with your diet planQ If you are overweight, are you avoiding those ,unk foodsQ If you are underweight, are you satisfied with your weight gain so farQ 2ll our students should remember to concentrate on protein foods, only protein foods can help build you the powerful muscles you desire# ,assive ,uscles This week we will begin to put more emphasis on your chest training. The chest muscles can be developed to a tremendous degree. 'en around six feet tall can develop a EI:inch chest. But, to get the maximum measurements will re9uire maximum dedication# + ercise 4rouping "s previously mentioned, the exercises included in this lesson emphasi@e the development of the chest. There is one exercise for 4eight Trainers and another one for Non:4eight Trainers. 4e recommend that you perform this chest exercise with the other chest exercises. *erform all arm exercises together, and all leg exercises together as well. This is known as exercise grouping and is beneficial to every bodybuilder. By concentrating on one muscle group for several routines, you %flush up& those muscles, and they become bigger, faster# #0#"!IS#S /O" %ASSI(# !H#S. SI1# Noneig!t "rainers 0ush!ups Between 5hairs *osition yourself on three chairs or boxes as shown in the illustration. !ower your torso between the boxes using a push:up motion. $ip down as far as you can, and stretch your chest. =eturn to the starting position. Try C reps for starters. This is a tremendous exercise for developing your chest to the fullest degree. #0#"!IS#S /O" %ASSI(# !H#S. SI1# eig!t "rainers 8traight )rm 0ullover 6sing a fairly light weight, attain the position shown in illustration ", with your hands G inches apart. !ower the barbell back over your head as far as you are able, taking a deep breath as it descends. )xhale as you return the weight to its original position. This exercise enlarges your rib cage, develops your chest muscles and gives your chest an excellent shape. Bulking U2 and .raining Do3n 4hat s behind the making of huge muscular gainsQ 4hat is the uni9ue secret that can force arms up to 7J&, 7C& or even 7I&, and a chest measurement beyond E<&, EI& and even the <?& markQ The process is very simple, and yet most of those that go into bodybuilding never come across this uni9ue system of gaining muscular si@eA bulk up and the train down= 4hat does this meanQ Pust thisA if you want to get muscular fast, you must gain weight. "fter all, muscular si@e doesn t materiali@e out of thin air, you must eat and gain weight to feed those muscles. This system applies to all bodybuilders, not ,ust the thin bodybuilder. It s also for the bodybuilder who feels that he s at the right weight, but still wants to add more massive si@e. 0ou have to raise your body weight beyond what you should really weigh )or your height. In other words, if the proper weight for your height is 7J? pounds, you should raise your weight up 7J< pounds or more. 4hy go beyond the proper weight for your heightQ Because when you raise your weight that high, your muscles increase tremendously. True, you may gain excess fat around the waist, and your muscles may lose some of their definition., but the important thing is that your arms, chest and shoulders are getting bigger. =emember any excess fat that you may have gained while bulking up, you can loose easily. 8nce you start to train down, the excess fat will go, B6T you will retain most of the extra muscular si@e you picked up while bulking up. =emember this is the most important bodybuilding secret. 8f course, the bodybuilder who is already overweight doesn t have to apply this principal. 4ith proper training and diet, he can convert all his excess fat into rock:hard muscle. Bulking Up and raining ,own Spe$ial Weight 8aining -alts 0ou can make fantastic gains with these malts. They are loaded with protein and calories. If you want to see those extra pounds of muscle pile on fast, then try one of these malts everyday. $o not substitute any meals for these malts, but add them to your regular diet of six small meals a day. $rink them between your meals. S*ra3berry %al* D tablespoons of strawberry preserves or fresh strawberries 2 teaspoons of honey 7 raw egg D glasses of milk I+e !rea' %al* 7 pint of ice cream 7 9uart of milk any fruit you desire 1fresh or canned3 !,o+ola*e %al* D Tablespoons of chocolate mix or syrup 7 teaspoon of peanut butter 7 raw egg 7 9uart of milk 7 cup of powdered milk Banana %al* 2 or D ripe bananas 7 raw egg 7 9uart of milk R cup of powdered milk Die* Drink This drink is for people who want to lose weight. It is low in calories, but high in protein. *ick any ,uice you like, mix into it an egg and a little flavoringA Orange 4ui+e %i5 2 cups of orange ,uice 7 teaspoon honey 7 raw egg 0ou may have this drink instead of one of your meals, or you can have it between meals. It is a healthful energy drink. Lesson & W##-)Y ASSI N%#N. ********************************************************** 4eight Trainers )xercise 7A *=)SS : $o one set of C reps )xercise 2A 6*=I;+T =84IN; : $o one set of C reps )xercise DA B)N5+ *=)SS : $o one set of C reps )xercise EA ST="I;+T "=' *6!!8B)= S $o one set of 72 reps )xercise <A SF6"T : $o one set of 7? reps )xercise GA 4I$):;=I* 5+IN:6* to B"5( 8. N)5( : $o one set of C reps )xercise JA !); *6S+86T : $o two sets of 7< reps each Non:4eight Trainers )xercise 7A .))T:)!)B"T)$ *6S+:6* : $o one set of C reps )xercise 2A *6S+:6*S B)T4))N 5+"I=S S $o one set of C reps )xercise DA +"5( SF6"TS : $o one set of 72 reps )xercise EA 4I$):;=I* 5+IN:6* to B"5( 8. N)5( : $o one set of C reps )xercise <A =)B)=S) T=I5)*S *6S+:6* : $o one set of 72 reps )xercise GA "!T)=N"T) !); (I5( : $o two sets of as many reps as it takes to tire you out. Lesson ) LE##%N *%+( ********************************************************** Some day in the future, the results of your training may level off. 0ou ll still be performing every exercise as well as possible, but you will notice the progress has stopped. 0ou will have muscles, you ll feel good, you ll be stronger than before, but you will want more. 0ou ll want bigger muscles, even better health and more strength. 0ou ll want to move up from where you are seemingly stuck. Should this happen to you in your training, we recommend our Progressive raining System. By %progressive&, we mean that every time you work out you must try to do better than the time before. There is a legend about +ercules, that said that every day +ercules would lift a certain calf. "s the calf grew, so did +ercules strength so that by the time the calf was a full grown bull +ercules was strong enough to lift it# "lthough we may not be able to make you strong enough to life a bull we can give you ama@ing results# 8ur Progressive raining System can be utili@ed by both 4eight Trainers and Non:4eight Trainers, with slight variations of course. Weight rainers "dding additional weights to your barbell every workout would be rushed and hapha@ard, so we have devised a more mathematical method of training that lets you advance carefully and evenly. So if it seems that you are going nowhere in your training routine, get out your notebook and your weights. *ench +ress as an e"ample for weight trainers, 6sing a comfortable weight, say G? pounds, perform as many reps as you are able. .or this example lets say you did 72. That will be your first set. =est a minute, then perform another set of 7? reps. =est again, and do a third set of eight reps. 4ith a G? pound weight you have now done D sets> one set 72 reps, one set 7? reps, one set C reps. !abel the top of the page in your notebook as follows, to represent the weight, sets and reps you/ve workedA Bench Press: 60 pounds, 12x ,10x ,8x 8n your next workout you will begin our Progressive raining System. Since you did 72 reps with a G? pound weight in first set of your last workout, you know you can do it again, so, do it# This time, however, work harder on your second set, and do 77 reps instead of 7?. .inish with C reps as before. 0ou ve now progressed to 72x 77x Cx. Next workout bring up the last set to I reps. That will give you 72x 77x Ix. "s you chart these Bench *ress workouts you can see ,ust how the Progressive raining System works. )very work out you add one rep per exercise, N8T per set. 0our chart would read like the one belowA B)N5+ *=)SSA G? pounds 72x,7?x,Cx, )+ pounds 125 165 75 125 115 75 125 115 85 125 125 85 125 125 165 125 125 115 125 125 125 )* pounds 9+ pounds 9* pounds :+ pounds Next time you work out add < pounds to your weights. Then continue the series exactly as before. 0our chart would read like the one belowA )+ pounds 125 125 125 125 125 125 125 165 115 115 125 125 125 125 75 75 85 85 165 115 125 )* pounds 125 165 75 125 115 75 125 115 85 125 125 85 125 125 165 125 125 115 125 125 125 9+ pounds 125 125 125 125 125 125 125 165 115 115 125 125 125 125 75 75 85 85 165 115 125 9* pounds 125 125 125 125 125 125 125 165 115 115 125 125 125 125 75 75 85 85 165 115 125 :+ pounds 125 125 125 125 125 125 125 165 115 115 125 125 125 125 75 75 85 85 165 115 125 )very time you finish a series of 72x 72x 72x, you add < pounds to your weights 0our chart will continue as above, progressing from G< lbs to J? lbs to J< lbs, and so on. *emember3 rain only three times a week. ,o /6 over-train= Starting with G? pounds was only a suggestion, you may want to start at <? pounds or J? pounds. *erhaps your first set of reps will only be C reps. That s all right, this is 086= program. In most exercises you will add < pounds to the barbell every time you complete a series. In others, like the s9uat you may want to add 7? pounds, as the thighs develop 9uickly. If you hit a low energy day and ,ust can t increase your reps, keep them the same as the last workout. 0ou will ,ust have two entries that read the same. 0ou can go up the next workout. NOT', If you are going to try the *rogressive Training System early in your training, we recommend that you start with two sets, not three. )ventually, you will reach a point where you can do three sets without too much difficulty. 0our chart might read like thisA >? pounds 165 75 165 85 165 165 >> pounds 165 75 165 85 165 165 @? pounds 165 75 165 85 165 165 @> pounds 165 75 165 85 165 165 A? pounds 165 75 165 85 165 165 /on-Weight rainers Bodybuilders using the non:weight training method will have to go about Progressive raining in a manner different from the 4eight Trainers. 4hile the 4eight Trainers increase the poundage of their weights, non:weight trainers have several options. 0ou may work out a system of increased reps for yourself. There are a number of combinations you will be able to use. "t first try two sets a day for each exercise, and increase the reps in one set every workout. 'ake you entries in a notebook, one entry per exercise every workout. 0ou might want to use one of the combinations we ve suggested belowA 12595 12585 1:5 85 1:5 125 175 125 175 1:5 215 1:5 215 175 165 :5 165 165 1:5 165 1:5 1:5 265 1:5 265 265 2:5 265 2:5 2: 165 ;5 165 95 165 75 1;5 95 1;5 75 1;5 165 175 75 175 165 e*+< e*+ 175 125 e*+ +owever, the average Non:4eight trainer won t be enthusiastic about doing one:hundred plus push:ups or chin:ups D days a week. 0ou might get to the point where an excess of exercise will cause your muscle growth to reverse. So, we have another option for you. If you work up to about 2< reps in one or both sets 1or all three if you want to do three sets3, try using some homemade weight to aid you in forcing your muscles to work harder. .or exercises where your torso remains upright, like chinning or s9uats, tie something weighing a few pounds around your waist. 6se books, one or two bricks, or even a plastic ,ug filled with sand or water. .or exercises like push:ups, tie a sandbag to your back, or ask a friend to apply a little pressure with his hands. 4hen you begin using your %weights& start a new column in your notebook and start again with a small number of reps in each set you perform. There are of course some limits to this option, after all it would be difficult to strap twenty bricks around your waist. If you find that after awhile, you have stopped progressing, try another routine. 4e offer several, and one is bound to be the best for you. Not everyone will be able to get the same results out of progressive training, but try it out for a change if your regular routine gets dull or fails to improve your muscularity after a time. "lso, train for speed. ;o through your workouts as fast as you can, taking as little time as possible to rest in between sets. Speed:training forces the muscles to work harder, resulting in a bigger muscle pump and increased strength. ) Final -ote.... 'any students have become discouraged when the measuring tape fails to show any improvement from day to day. +I$) T+"T T"*)# Train for strength and the muscle si@e will follow. .or those who are on the weight loss program you might not record any significant loss for some time because muscle is replacing fat, while you are losing inches of fat you are gaining inches of muscle. )ven if you can t see it, you will feel it# !oun*ing !alories *o ain Weig,* 4atching your calories seems to be the number one ingredient in almost all diets to lose weight, and is also significant if you are trying to gain weight. 4hat exactly is a calorieQ " calorie is the measuring unit for heat and energy in the body. 0ou need calories to create energy for any physical activity, even ,ust sitting there. The more calories you consume the more energy you are storing for physical activities. If you use up all the calories through physical activity then you will start to slim down. If you take in more calories and release less energy, those calories build up and you gain weight. It s that easy. +ow many calories is enoughQ )very diet book is usually supplied with a chart, which shows you exactly how many calories you should consume a day. +owever, you are different, you are a bodybuilder. 0our calorie intake cannot be determined by a chart, because, a body builder has totally different re9uirements. If you are having problems gaining the weight you desire, keep an accurate diary of what you consume through the day. !ist everything, and at the end of the day add up the calories and record the number. This should be done for one week. $ivide this by seven at the end of the week to come out with your daily average caloric intake. Now, multiply the weight you would like to be, by 7< and the weight you are by 7<, subtract the two figures, and the difference is the additional amount of calories you need to consume. For e ample3 If your present weight is 2?? pounds, you multiply that 7<. 0our desired weight is 2<? pounds, multiply that by 7<. Subtract D??? from DJ<?, you come out with an additional J<? calories more than what you are currently eating, which you need to consume, in order to gain weight. 2?? lbs. T 7< U D??? calories 2<? lbs. T 7< U D,J<? calories Building a Po3er$ul Ne+k " thick, powerful neck commands attention# 0ou will never see a bodybuilder, wrestler or football player with a skinny neck. In many sports, the players put in an extra effort to build and develop their neck muscles. Not everyone re9uires extra neck work, so we have not included extra neck work in any of the routines. +owever, if you feel that your neck needs developing here are some exercises you can include in your routines. he Shrug This is an excellent exercise for the Trape@ius muscle of the neck and one of the easiest weight: lifting exercises. +old the barbell in front of your thighs as shown. Now raise your shoulders as high as you can, try to come as close to your ears as possible. "ttempt 72:7< rep, and do 2:D sets. The shrug will build up the thickness in the back of your neck. !2U <6/7 Break into these e#er$ises gradually9 or you will have a sti)) ne$k the ne#t day= Wrestler’s Bridge To perform this exercise properly, place a pillow under your head as you lie on the floor. $raw your feet up under your thighs to get a good, solid lifting stance. Now, roll your body back and up until it is supported only by your head and feet. If at the beginning you have trouble attaining this position use your hands to assist you. This is really a matter of balance, when you are upside down your sense of e9uilibrium is thrown off. 8nce you have %bridged&, lower yourself back into the original position with your shoulders and buttocks back on the floor. 4hen you get good at lifting, you might attempt rolling your head in a circle while %bridged&. 8r, you might try holding a weight on your chest and gradually increasing this weight as your neck strengthens. *ractice this exercise until you have mastered it. $o anywhere from C:7< reps, for at least 2:D sets. .,e .ri+e2s %us+le The triceps muscle is undoubtedly one of the most impressive muscles on the human body. The triceps, located at the back of your arm, is the largest part, 12KD3, of your upper arm. Building %arge 2rms with ri$eps "#tension 4e did not include this exercise in any earlier routines because it is a very advanced exercise. 0ou may not as yet have the power to perform it properly in your workout. If not, you should continue with your regular routine before you tackle this uni9ue exercise. If you can t perform C reps, then practice this exercise once in a while until you can do the full C reps. When you are ready to in$lude this e#er$ise in your routine you may substitute it )or your regular tri$eps e#er$ise. ri$eps "#tension ;et into the position shown in figure ". "s you rest your forearms and elbows on the floor, place your hands next to each other, palms flat. .rom this position, straighten your arms until they are stiff, lifting up as you would in a regular pushup 1figure B3. =eturn to starting position. =epeat for C reps. $o D sets. ******* OBTAINING RAZOR SHARP !"INITION********** The finishing touches to a top physi9ue would be cut:up definition. ;od definition makes the muscles appear much larger than they are. 4hen a man with exceptional definition poses in a physi9ue contest, he is at a great advantage over his competitors as his muscles appear much bigger than they actually are. This part of our program can be used by those training for physi9ue contests, those who have bulked up and now want to harden out muscles, or those who ,ust generally want to improve their muscularity. 7. .ollow a +igh *rotein $iet S This is the most important step in definition training. 4ithout this step, it is impossible to get muscular definition. 0ou must eat nothing but the best foods# $o N8T eat any ,unk food. It is best to stay away from whole milk and stick to skim milk. Stay away from white bread, eat only whole wheat bread. Substitute cottage cheese for potatoes. )at meat, vegetables, fruits and diet drinks. 2. Increase your repetitions in each exercise. If you are averaging C:7? reps in each set then try to increase to7< reps. $o a lot of reps for your waist. )xtra reps burn off excess fat that may be on your muscles. D. Train as fast as you can. The idea here is to burn off the excess fat. =est ,ust long enough between sets to get your breath back. E. Train your waist every day. This will give you that %washboard& waist. Train fast, rest ,ust long enough between sets to get your breath back. <. *ractice 'uscle 5ontrol every chance you get# "t every opportunity, tighten and flex those muscles# Ho# To Pose $or %on&es&s .ere are a )ew pointers7 .irst, you must have something to show. If you are ,ust beginning you are not ready for contests, but you may begin your posing practice, and have a friend take photos as you progress and improve. 0ou can utili@e different poses to emphasi@e your good points while disguising your faults. If you are muscular but narrow:shouldered, avoid posing straight to the front. 0our best bets are abdominal, side chest and side triceps poses. If you are broad shouldered and narrow hipped we suggest lat spreads and double biceps poses. 8r, keep your hips to the front while you pull your shoulders to one side, showing an extended lat muscle and a rear view of your biceps and deltoids. If your calves are not well developed stand with one foot ahead of the other, your left heel almost touching your right big toe. Normally, stand erect with your feet E:G inches apart. *ush your shoulder blades apart slightly. The %trap over& pose is very difficult, and unless you are extremely muscular it is best avoided. !ook pleasant. $on t grin like the 5heshire cat, but don t screw your face into a frown either. " trim haircut will make your head appear smaller and your shoulders broader. 4hatever hairstyle you favor, have it shaped and combed neatly. To best pro,ect your muscular definition, shave your chest, and legs, as well as your back, abdomen, shoulders and any other visible areas of hair. Be sensible in what you choose to wear. $ark, subdued color bottoms will make your hips appear narrower, thus making your shoulders appear broader. 4hite will broaden the appearance of your hips, but will really compliment a deep suntan. 'any bodybuilders use %suntan in a bottle.& "pply according to the directions. " light coat of baby oil will highlight your definition. 6se lighting to your best ability. 5hoose a simple distraction free background. Indoors pose in front of a bare wall, or a solid drape. 4hen outside, stand in a grassy field free of trees, buildings, etc.. " beach with the water as a background is pleasant. 6se natural backgrounds if you desire but, keep them simple. Lesson ) W##-)Y ASSI N%#N. ********************************************************** Begin applying progressive training to your routines 9two sets only: 4eight Trainers )xercise 7A *=)SS : )xercise 2A 6*=I;+T =84IN; : )xercise DA B)N5+ *=)SS : )xercise EA ST="I;+T "=' *6!!8B)= S )xercise <A SF6"T : )xercise GA 4I$):;=I* 5+IN:6* to B"5( 8. N)5( : )xercise JA "!T)=N"T) !); (I5( : Non:4eight trainers )xercise 7A .))T:)!)B"T)$ *6S+:6* : )xercise 2A *6S+:6*S B)T4))N 5+"I=S S )xercise DA +"5( SF6"TS : )xercise EA 4I$):;=I* 5+IN:6* to B"5( 8. N)5( : )xercise <A =)B)=S) T=I5)* *6S+:6* : )xercise GA "!T)=N"T) !); (I5( : Lesson , LE##%N *I-E ************************************************** 8ne of the secrets of continued muscle growth is to have plenty of variety in your workouts. "nother is the ability of the bodybuilder to place ever:increasing demands on the muscle areas involved in training. +owever, do not over:extend yourself from an energy standpoint. 0ou could then have trouble recuperating from workout to workout, which could result in hitting a sticking point where your muscles will stop growing. The more training you can do in the shortest length of time will result in your muscles growing faster. 4hen performed properly your workouts should average around 7< minutes. If your workout takes a little bit longer, don t worry, no two people train the same. /lus, Se*s " flush set is composed of two different exercises which are applied to either the arms, the legs, lats, chest, or waist. )ach exercise in the set works on a different muscle in each of these body areas. .or example, when you work out your arms, one exercise concentrates on your biceps 1the Barbell curl found in this lesson3 and the other exercise would concentrate on your triceps 1such as the triceps press.3 To perform the flush set, do as many reps 1only one set3 of the first exercise, then, without resting, immediately perform the second exercise. "s soon as you catch your breath, repeat as before. "ll this work concentrated on one area will pump:up and increase muscle si@e. .lush sets have two benefits, they re9uire less work:out time and your muscles work twice as hard. .lush sets are an extremely effective system for increasing muscle si@e. 4e recommend that you perform the flush set system for D:E weeks, return to the regular set system for D:E weeks, and repeat. It keeps your routines interesting, and changes the routine for your muscles. .lush sets can be used for any muscle area, but this week we will start with the arms. 0ou will see a noticeable difference when you are done pumping up your arms with flush sets. eig!t "rainers Barbell 5urls *lace a barbell hanging in front of your thighs and your palms facing outwards, curl the weight to your shoulders. Then slowly lower it back down to your thighs. This exercise builds up big biceps. 2riceps 0ress +old a barbell over your head with your hands abo G inches apart and your palms upward. !ower the barbell behind your head, keping your elbows as high as you can. "s the barbell touches your neck, return it to its original position overheaad. This is a tremendous arm developer, it works on the triceps which are 2KD of your upper arm. Non- eig!t "rainers *egular 5hinning 6sing a broom suspended on the backs of two chairs 1as shown3 or a chinning bar if you have one, pull yourself up until your chin touches the bar. Tense your biceps as your chin touches the bar. !ower yourself slowly back into the starting position. If you have trouble getting the proper reps out, use your legs to help you. This exercise is different from the wide grip chin up in that your palms are turned inward rather than outward, and your hands are closer together. =egular chinning is great for the biceps, while the wide grip chinning develops the lats. 2riceps 5hair 0ush!Up Place a chair or footstool against a wall so that it won3t slide# and assume position 4 in the illustration. Your hands should !e a!out 2 inches apart. 5ower yourself until your chest touches the chair. +hen# push yourself !ac' into the starting position. +his e"ercise enlarges the triceps muscle. Lesson , W##-)Y ASSI N%#N. ********************************************************** 4eight Trainers )xercise 7A B"=B)!! 56=! : C reps and proceed immediately to the next exercise. )xercise 2A T=I5)*S *=)SS : 7? reps, catch your breath, and perform another flush set of 72 reps of each exercise. )xercise DA ST="I;+T "=' *6!!8B)= S Two sets of 72 reps )xercise EA 4I$):;=I* 5+IN:6* to the .=8NT : *erform this as you would the 4I$):;=I* 5+IN:6* to the =)"=, except touch the front of your neck. This variation will work on your lats from a different angle. Two sets of as many reps as you can perform. )xercise <A SF6"T : Two sets of 72 reps )xercise GA *=)SS S Two sets of C reps )xercise JA "!T)=N"T) !); (I5( : Two sets of as many reps as you can perform. /on-Weight trainers )xercise 7A =);6!"= 5+INNIN; : C reps flush set with T=I5)*S 5+"I= *6S+:6* )xercise 2A T=I5)*S 5+"I= *6S+:6* S $o 72:7< reps, rest a minute, and repeat exercise one, immediately followed again by exercise 2, for a total of two flush sets. )xercise DA *6S+:6*S B)T4))N 5+"I=S: Two sets of as many reps as you can do )xercise EA 4I$):;=I* 5+IN:6* to the .=8NT : *erform this as you would the 4I$):;=I* 5+IN:6* to the =)"=, except touch the front of your neck. This variation will work on your lats from a different angle. )xercise <A +"5( SF6"TS : Two sets of 72 reps )"5+ )xercise GA "!T)=N"T) !); (I5( : $o two sets of as many reps as you can do. Lesson . LE##%N #I/ ********************************************************** +ow do your arms feel this weekQ Those flush sets really put on the arm si@e# 'any bodybuilders throughout the world swear by flush sets. This week we will apply the flush set system to the chest area. In this lesson we will introduce you to one of the best chest building exercises known, *arallel $ips. Some of the most powerful and massively built men in bodybuilding have speciali@ed in this exercise. 'arvin )lder, a bodybuilder in New 0ork, could do one rep of this exercise with E?? pounds tied to him# This exercise helped 'arvin accomplish a record press of D<? pounds, while only weighing 7IC pounds himself. Both weight trainers and non:weight trainers in our program will include this exercise in their routine, although it is normally considered to be a weight trainer s exercise. In the beginning you will be lifting the weight of your own body as you do in chin:ups and push:ups. 4hen you get stronger later on, tie some kind of extra weight around your waistA books, barbell plates, bricks, anything heavy. 4hen you first start, this exercise may seem difficult and awkward, but once your muscles ad,ust to it, you will find it easy. S2eed "e2e*i*ions $or ian* Si=e and Po3er With speed repetitions you speed your way to mus$ular growth= .or beginners we recommend regular repetitions, but for the more advanced bodybuilder speed repetitions, doing your reps as fast as you can, can make you more powerful and increase your muscle si@e. It can give you a boost through those temporary plateaus. !et s take a look at how the speed repetition system works using the Bench *ress as an example. If you use 7?? pounds for 7? reps at a moderate speed the weight will probably get pretty heavy by the Jth or Cth rep. By the time you hit the 7?th rep, you ve had it. Beyond that you can go no further. But, if you were to perform the same exercise using speed repetitions, so fast that you did not pause anywhere in the exercise, you would find that you could get to 7E or more repetitions. Since you don t want to go over ten reps in a set, you will find that you will have to add at least < pounds to the barbell to get the most out of this exercise. 0ou can see that right away you are using more weights because of this system. "s you force your muscles to work harder you will find that you will get that much more muscular development. These -uick reps build fast, e"plosive power, all)important in building a power)packed body, but go easy with this system. Work with it on .ust one e"ercise before trying it on others. 0arallel Bar .ip In professional gyms, parallel bars are used, at home you can use the backs of two chairs. Start in position " with your arms and back straight and your knees bent. !ower yourself to position B as shown. 4henever you can do more than 7? reps at once, tie weights to your waist. *arallel $ips will build you tremendous arms, and big, powerful chest muscles with a little extra effort on your part. They will also help to develop your shoulders. The chest muscles are among the easiest to develop. &ou can have really impressive chest and arm muscles by following your routines closely and with determination( @A - - Lesson . ********************************************************** W##-)Y ASSI N%#N. 4eight trainers )xercise 7A B"=B)!! 56=! : C:7? reps flush set with Triceps *ress. )xercise 2A T=I5)*S *=)SS : C:7? reps, complete 2 flush sets.. )xercise DA *"="!!)! $I*S : C:7? reps, flush set with Straight "rm *ullover )xercise EA ST="I;+T "=' *6!!8B)= S C:7? reps, complete 2 flush sets. )xercise <A 5+IN:6* to the .=8NT : Two sets of as many reps as you can perform. )xercise GA SF6"T : Two sets of 72 reps )xercise JA !); *6S+:86TS S 8ne set as many reps as you can )xercise CA "!T)=N"T) !); (I5( : 8ne set of as many reps as you can perform. Non:4eight trainers )xercise 7A =);6!"= 5+INNIN; S 7 set as many reps as you can, flush set with 5hair *ush:ups )xercise 2A T=I5)*S 5+"I= *6S+:6*S S $o 72:7< reps, complete two flush sets. )xercise DA *"="!!)! $I*S S 8ne set as many reps as you can, flush set with )levated .eet @5 - - )xercise EA )!)B"T)$ .))T *6S+:6*S S $o as many reps of this exercise as you can after performing the *arallel $ips. 5omplete one flush set, rest a minute and do another flush set. )xercise <A 5+IN:6* to the .=8NT : Two sets of as many reps as you can perform. )xercise GA +"5( SF6"TS : Two sets as many reps as you can perform. )xercise JA !); *6S+:86TS S 8ne set as many reps as you can )xercise CA "!T)=N"T) !); (I5( : 8ne set of as many reps as you can perform. )s you can see, you are now going into advanced training! %our endurance should Lesson @B - - 0 A? - - LE##%N #E-EN ********************************************************* 8ne of the biggest challenges we can face in bodybuilding is achieving a trim, athletic waist. 8ften, in the desire to build up large muscles the waist is overlooked. If you want to get that waist down 9uickly, train it daily for at least <:7? minutes. =emember, flush sets will get you the best results. "lso, it is very important that you N8T eat any ,unk foods# 4e are going to give you a waist trimming routine that you can follow < days a week. 1=est on Saturday and Sunday.3 0ou will continue to do your regular workout D days a week as before. These abdominal exercises are supplemental. 8n you workout days perform them after your workout. If you are really ambitious you can perform them in the morning and again in the evening. These exercises are for those whose waist needs work. If your waist is in good shape put these away for now. In the beginning, perform only one set of these exercises doing as many reps as you can. 4hen doing ,ust one set becomes easy, increase to two sets, allowing a minute or two of rest between sets. In the section "bdominal )xercises you will find six very good waist trimming routines. .ollowing these exercises is a section marked Supplemental )xercises. 0ou may substitute any of these exercises for the first six to add variety to your waist slimming routine. Abdo'inal #5er+ises 8it!ups This is one one of the best exercises for the waist. To make it easier to perform, place your feet under a bed or a dresser. 4ith each repetition, your upper body should come as close as possible to your thighs. $o one set of as many reps as you can. A1 - - C ,i))erent 2rm Positions while per)orming sit-ups7 7. "rms at side. Touch fingers to your toes 2. "rms folded across chest. Touch head to knees D. +ands behind head. Touch elbows to knees, no twisting. E. +ands above head. Touch fingers to toes. ;eg!*aises A2 - - This exercise will take the fat off your lower waist. .rom position " raise your legs as high as you can, then slowly lower your legs, making sure your heels do not touch the floor until you/ve completed one set of as many reps as you can. ;+4 0U8<!1U2 .rom a sitting position, extend your legs straight out. Then pull your knees back to your chest. Tighten your abdominal muscles as you perform this exercise. $o as many reps as you can. AD - - );2+*-)2+ ;+4 ='5=8 !ean back and support yourself for this exercise. "lternately kick each foot as high as you can. 4hen performed properly, you/ll feel it in your waist. Try to kick higher with each repetition, doing as many reps as you can. 8ide Bends This exercise is excellent for taking fat off the sides. +old a book or any light weight in one hand, and bend over as far as you can to the side holding the weight. $o as many reps as possible, transfer the weight to the other hand and do the same number of reps on the other side. AC - - 2wisting *lace a broom or bar across your shoulders. Twist as far as you can on each side. This exercise will help remove that roll of fat all around your waist. *erform as many reps as you can on each side. Su22le'en*al #5er+ises 8it!Up>;eg *aise .rom position ", raise your upper body and your legs off the floor at the same time. Bring your body to position B, with only your buttocks resting on the floor. A> - - +old that position for two or three seconds, and then slowly lower your body and legs back to the floor. +84)B)=, do not touch the floor with either your back or your legs, keep the tension for fast results. $o as many reps as possible. .umbell 8wing +old a small weight in front of your thighs. Swing it as far to the right as possible, then to the left. $o as many reps as you can to remove excessive fat on the sides of your waist. A@ - - 1verhead 8ide Bend +old a light weight overhead, and bend from side to another, as far as you can. $o as many reps as you can 0arallel Bar ;eg *aises 4ith your body supported by parallel bars, or the backs of two chairs, slowly raise your feet as high as you can. (eep your legs straight and close together. This is an excellent waist exercise. "lthough it will be difficult in the beginning, do as many reps as possible. AA - - Lesson 0 ********************************************************** W##-)Y ASSI N%#N. 4eight trainers )xercise 7A B"=B)!! 56=! : C:7? reps flush set with Triceps *ress. )xercise 2A T=I5)*S *=)SS : C:7? reps, complete 2 flush sets.. )xercise DA *"="!!)! $I*S : C:7? reps, flush set with Straight "rm *ullover )xercise EA ST="I;+T "=' *6!!8B)= S C:7? reps, complete 2 flush sets. )xercise <A 5+IN:6* to the .=8NT : Two sets of as many reps as you can perform. )xercise GA SF6"T : Two sets of 72 reps )xercise JA !); *6S+:86TS S 8ne set as many reps as you can )xercise CA "!T)=N"T) !); (I5( : 8ne set of as many reps as you can perform. Non:4eight trainers )xercise 7A =);6!"= 5+INNIN; S 7 set as many reps as you can, flush set with 5hair *ush:ups )xercise 2A T=I5)*S 5+"I= *6S+:6*S S $o 72:7< reps, complete two flush sets. )xercise DA *"="!!)! $I*S S 8ne set as many reps as you can, flush set with )levated .eet )xercise EA )!)B"T)$ .))T *6S+:6*S S $o as many reps of this exercise as you can after performing the *arallel $ips. 5omplete one flush set, rest a minute and do another flush set. )xercise <A 5+IN:6* to the .=8NT : Two sets of as many reps as you can perform. )xercise GA +"5( SF6"TS : Two sets as many reps as you can perform. )xercise JA !); *6S+:86TS S 8ne set as many reps as you can A5 - - )xercise CA "!T)=N"T) !); (I5( : 8ne set of as many reps as you can perform. 5hoose several e ercises, and concentrate on doing some really fast speed repetition sets. Lesson 1 LE##%N EI2'" AB - - ********************************************************** 4e have a new system that will enable you to force out more repetitions than you previously thought possible. It/s a simple matter of reverse psychology> tricking your mind into doing what you ordinarily wouldn/t be able to. 8ne of the dilemmas most bodybuilders come up against is trying to force out more reps than the number accomplished in a previous workout. 4e are sure that you must have experienced some trouble at some time, in working the re9uired amount reps in a set. "cknowledging the fact that you are eating right and getting enough sleep, we conclude that the trouble must originate in your mind. !et/s say for example, that you/re trying to get 7? reps out. By the time you hit J or C, your mind has decided that you body can/t take any more. No matter how hard you try, you ,ust can/t go up# 4ell, as everyone knows, it/s a lot easier to go downhill than uphill. 4hen you apply this idea to bodybuilding, it/s a simple matter to see how are system works# In a 7? rep set, the Ith and 7?th sets are the hardest to get out. 4hen you use our Hreverse countingH method, reps I and 7? are the easiest to do# Simply take that same set that you couldn/t complete, and perform the reps while counting backward# 7? : I : C : J : G : < : E : D : 2 : 7# 0ou/ll see yourself how easy it is, ,ust like going down hill# Now you will be able to finish every rep in each set you do# It is ,ust a matter of making your mind work for you# If you are having trouble with an exercise give it a try. "re sit:ups a problemQ +ow many can you doQ Thirty or fortyQ Try doing <? by counting backwards, <?:E?:EC:EJ.... all the way down to one. This method breaks sticking points. It is great for stimulating those muscles, and is very effective in Hsuper:setsH. Starting this week, we/ll make some changes in your leg exercises in order to stimulate your muscles and cause them to grow and develop. 4e are including some new thigh and calf exercises in this lesson. 5? - - eig!t "rainers Barbell 5alf *aises *lace a barbell across your shoulders and balance the front of your feet on a board. =aise yourself as high as you can by standing on your toes, then lower yourself so the your heels touch the floor. This exercise provides full contraction for the calves stretching them to their limit. Barbell <ac" 8#uats "ssume the position shown, placing your heels on a board for better leverage. +olding the barbell behind you, rise slowly, keeping your back straight as possible. =eturn to a s9uat. $o all the lifting with your legs N8T your back. This exercise develops the muscles above your knees, and gives you legs a lot of shape rather than the bulk resulting from regular s9uats. 51 - - 1ne!legged 8#uats "ssume the position shown, using a steady chair. Support yourself by placing your hand against a wall or on a pole. =aise yourself up using only one leg, and return to the s9uatting position, as low as possible. In the beginning, this exercise will be difficult because it is awkward. +owever, only a little practice is needed before it becomes easier to perform. =emember to alternate your legs. 52 - - 1ne!legged 5alf *aises 6rom the position shown# using only one leg at a time# raise and lower yourself !y raising and lowering your heel. You may support yourself !y holding a chair or a wall7 5D - - Lesson 1 W##-)Y ASSI N%#N. ********************************************************** 4eight trainers )xercise 7A B"=B)!! 56=! : 7? reps flush set with Triceps *ress. )xercise 2A T=I5)*S *=)SS : 7? reps, complete 2 flush sets. )xercise DA *"="!!)! $I*S : C reps, flush set with Straight "rm *ullover. )xercise EA ST="I;+T "=' *6!!8B)= S C:7? reps, complete 2 flush sets. )xercise <A 5+IN:6* to the =)"= : Two sets of 72 reps. )xercise GA B"=B)!! +"5( SF6"T : Two sets of 7? reps. )xercise JA B"=B)!! 5"!. ="IS)S S Two sets of 2?:D? reps. )xercise CA SIT:6*S : 8ne set of as many reps as you can perform. Non:4eight trainers )xercise 7A =);6!"= 5+INNIN; S Ten reps, flush set with Triceps 5hair *ush:ups )xercise 2A T=I5)*S 5+"I= *6S+:6*S S Ten reps, complete two flush sets. )xercise DA *"="!!)! $I*S S Ten reps, flush set with )levated .eet *ush:ups )xercise EA )!)B"T)$ .))T *6S+:6*S S 7? reps, complete two flush sets. )xercise <A 5+IN:6* to the =)"= : Two sets 72 reps. )xercise GA 8N):!);;)$ SF6"TS : Two sets of C reps. )xercise JA 5"!. ="IS)S S Two sets of 2? reps apiece with each leg. )xercise CA SIT:6*S : 8ne set of as many reps as you can perform. 5C - - Lesson 3 5> - - LE##%N NINE ********************************************************** 4e/ve got another fantastic new system for you# +ere at 6niversal, we/ve been training for years. 4e were sure there was no other way possible to force additional arm growth on our students ::until we put the Super 'ultiple:=epetition System to the test one day. The students here made an average gain of one inch in only a month# Beginning bodybuilders with only a couple months/ training behind them should be able to add much more than that# 4e are referring to arms now, but this system is applicable to the entire body with excellent results# It has been found through medical research that muscles grow from having a rich blood supply provided for them. The more blood you can pump into anyone muscle at one time will result in that muscle growing that much faster. This system will pump more blood into your muscles than you would have ever believed possible. The flush set system and the multiple: repetition system are responsible for more arms breaking the 7CH measurement. 4hen you first attempt this system, your muscles will I feel more Hpumped upH than ever before following a workout ::with such little extra effort and in such a short period of time# In a little while, you will notice a big improvement in your muscle tone ::your muscles will ripple under your skin without any excess flab to mar your appearance. 0our muscular definition 1separation3 will improve greatly. "gain, this system can be applied to any part of the body, however, to demonstrate, we will apply it to the arms using the barbell curl as an example for 4eight Trainers. 0ou are going to be doing more repetitions than before, so you will want to cut the poundage you normally use in the barbell curl. 0ou should use <?L less weight than you previously used for 7? reps. So if you curled 7?? pounds before, use only <? pounds with the super multi:rep system. Take your <?:pound weight and do a curl. That/s it, ,ust one. Now, with the weight hanging in front of your thighs, you rest, counting to 7?. Then do two reps and stop to rest , again counting to 7?. $o three reps, and stop to rest while counting to 7?. )asy, isn/t it Q (eep this up until you finally perform 7? reps all at once. If you find you can/t do those 7? reps, then you/ve used too much weight. Next time, lower the poundage a little more By the time you finish those 7? reps, your arms and forearms will be swelled up to a full pump. 4hen you finally set the weight down, you/ll be ready to cry H6ncle#H .or you Non:4eight Trainers, we also got terrific results when we applied this system to the arms using the common push:up. 0ou/ll get big arms and a massive chest using this system. 0our rest periods would be spent on the floor counting to 7?. 4e want you to start this system on your next workout. Pust watch the results you/ll get# 5@ - - Barbell 5url Floor 0ush!up 5A - - "s you can see, a highly trained bodybuilder must follow a very definitive system. It takes more than ,ust every:now:and:then exercising to build muscles. It takes a carefully planned system and scientific methods with progressive repetitions and weights. "ll this plus graduating to more advance exercises, is necessary to continue your rapid gains in muscle building. Next week we will start another very important bodybuilding method. =emember to eat plenty of muscle: building foods to keep your gains coming fast# Lesson 3 W##-)Y ASSI N%#N. ********************************************************** 4eight trainers )xercise 7A B"=B)!! 56=! : "pply the multiple:repetition system to this exercise. 4ork up to 7? reps. *erform 2 sets. )xercise 2A T=I5)*S *=)SS : 7? reps, complete 2 sets. )xercise DA *"="!!)! $I*S : 7? reps, flush set with Straight "rm *ullover. )xercise EA ST="I;+T "=' *6!!8B)= S C:7? reps, complete 2 flush sets. )xercise <A 5+IN:6* to the =)"= : Three sets of 72 reps each. )xercise GA B"=B)!! +"5( SF6"T : Two sets of 72 reps. )xercise JA B"=B)!! 5"!. ="IS)S S Two sets of 2< reps. )xercise CA !); ="IS)S : Two sets of as many reps as you can perform. Non:4eight trainers )xercise 7A =);6!"= 5+INNIN; S 72 reps, flush set with Triceps 5hair *ush: ups )xercise 2A T=I5)*S 5+"I= *6S+:6*S S 72 reps, complete two flush sets. )xercise DA *"="!!)! $I*S S Two sets of C reps. )xercise EA =);6!"= .!88= *6S+:6*S S +ands a shoulders width apart. "pply the multiple:repetition system to this exercise. *erform 2 sets, working up to 7? reps each.. )xercise <A 5+IN:6* to the =)"= : Three sets 72 reps each. 55 - - )xercise GA 8N):!);;)$ SF6"TS : Two sets of 7? reps each. )xercise JA 5"!. ="IS)S S Two sets of 2< reps apiece with each leg. )xercise CA !); ="IS)S : Two sets of as many reps as you can perform. Lesson 5B - - 14 LE##%N "EN ********************************************************** It/s hard to believe how fast those weeks go by# If you/ve been faithful to your weekly lessons, there/s no reason in the world you shouldn/t be seeing tremendous improvement. !ike we promised, muscles can be built up fast. Today we/ll show you another secret on how to bombard those muscles of yours. .,e .ri>Pu'2 Sys*e' This uni9ue system divides exercises into three parts. 4e/ll use the old standby, the barbell curl, to demonstrate. Take a look at the illustration on this page for an explanation of *art 7. 4ith the barbell at your thighs as in illustration " curl the barbell up to position B, with your forearms parallel to the floor. Then lower the weight back to position ". $o C reps, always curling no higher than the halfway point, position B. B? - - "s you finish the eighth rep of part 7, go immediately to part 2. In part 2, you curl the barbell from position " to position B eight times. The curl is completed up to your shoulders, but the barbells lowered only as far as the halfway point, where your forearms are parallel to the floor. B1 - - "fter the eight rep of part 2, lower the barbell back to your thighs and begin doing eight complete barbell curls, all the way from your thighs to your shoulders and back again. These last eight reps will seem rough on your muscles, but they will pump your muscles to a tremendous degree. This system will force your muscles to ;=84# Naturally, you will have to use a weight 9uite a bit lighter than you normally use. The weight should be about G?L less than what you usually use for 7? reps. It is a good idea to try this system on several different exercises, breaking each one into three parts as we did the curl. Try the regular floor push:upA *art 7 : from the floor to the halfway position 1C reps3> *art 2 : from the halfway position to a full push:up 1Creps3> and *art D : eight complete push:ups. Notice the tremendous pump you get doing it this way# W##-)Y ASSI N%#N. ********************************************************** Now that you are in your advanced training, you will be raising the number of sets in each exercise you perform, three sets for each exercise 1except leg raises3. .or most advanced bodybuilders the three set system seems to work the best. This advanced training schedule will take longer to follow, but your body is now conditioned to follow advanced training methods. 4e/ve eliminated assigning a definite number of reps to let you experiment with different amounts of exercise. $o as many reps as needed to get the best possible pump. )xperiment with higher as well as lower reps. Soon you will be able to determine how many reps are best for you. Lesson 14 Weight trainers )xercise 7A B"=B)!! 56=! : "pply the tri:pump system. D sets as many reps as possible. )xercise 2A T=I5)*S *=)SS : "pply the multiple:repetition system. D sets, as many reps as you can.. )xercise DA *"="!!)! $I*S : "s many reps as you can, flush set with Straight "rm *ullover. )xercise EA ST="I;+T "=' *6!!8B)= S "s many reps as you can, complete D flush sets. )xercise <A 5+IN:6* to the =)"= : Three sets of as many reps as you can. B2 - - )xercise GA B"=B)!! +"5( SF6"T : Three sets of as many reps as you can. )xercise JA B"=B)!! 5"!. ="IS)S S Three sets of as many reps as you can. )xercise CA !); ="IS)S : Two sets of as many reps as you can perform. /on-Weight trainers )xercise 7A =);6!"= 5+INNIN; S Three sets of as many reps as you can. )xercise 2A T=I5)*S 5+"I= *6S+:6*S S "pply the multiple:repetition system. D sets, as many reps as you can.. )xercise DA *"="!!)! $I*S S "s many reps as you can, flush set with .eet )levated *ush:ups. )xercise EA .))T )!)B"T)$ *6S+:6*S S "s many reps as you can, complete D flush sets with *arallel $ips )xercise <A 5+IN:6* to the =)"= : Three sets of as many reps as you can. )xercise GA 8N):!);;)$ SF6"TS : Three sets of as many reps as you can. )xercise JA 5"!. ="IS)S S Three sets of as many reps as you can. )xercise CA !); ="IS)S : Two sets of as many reps as you can perform 5+E#"I%N# AN6 AN# E(# <S < P6SS<B%" 6 BU%3 UP 2/, S <%% (" 2</ 866, -US!%" S"P2(2 <6/ 2/, W2S.- B62(, 2B,6-</2%SE No# 0ou/ll have to pursue one or the other. 0ou can/t trim down and bulk up in one easy operation. 0ou first have to bulk up and then train down the excess bulk. $on/t worry about the excess weight around your waist, once you reach your desired weight, it won/t be hard to train off the extra pounds on your waistline. /4hen you go off the bulking diet and get on a high:protein diet, your waist will slim down considerably. < W2/ 6 23" S6-" P.6 6S 60 -&S"%09 !2/ &6U 600"( 2/& <PSE 'ost bodybuilders have a short workout before they pose, so that their muscles will be Hpumped up.H It doesn/t make sense to pose HcoldH when you can increase your muscle measurements by an inch or two ,ust by having a brief workout. Try doing D or E sets of push:ups BD - - before a photo session. *erform as many reps as you possibly can to force blood to your muscles. 4hen you/ve completed the sets, take your pictures. Some bodybuilders rub baby oil on their skin to give it that shiny effect that so beautifully highlights well:defined muscles See !esson E for more valuable tips on posing. .6W !2/ < 3""P UP -& "/ .US<2S- 06( B6,&BU<%,</8E < 0</, .2 S6-" <-"S < 0""% %<3" S3<PP</8 2 W6(36U . 'ost top bodybuilders have had this problem and have found a solution. .ind a training partner that has plenty of enthusiasm for bodybuilding# )veryone has days when he feels like sloughing off ::not only in bodybuilding, but also at work and in hobbies. 4hen you hit one of those days, your partner will be there to spur you on and keep you enthusiastic, at least for the 7< minutes or so that it takes you to complete your routine# 4hen you find a partner, make sure he is energetic, or else you/ll be worse off than before# <F- 6/ 2 SW<--</8 "2-9 2/, < W2S W6/,"(</8 <0 -& B6,&BU<%,</8 W<%% S%6W -" ,6W/ </ SW<--</8. It has been proven that bodybuilding 4I!! +)!* you a great deal in swimming, as well as in any other sport. 0ou will develop much greater speed and endurance, and your power will increase tremendously. 'ost top athletes are turning to bodybuilding to help them be the best in their sport .0ears back, old:fashioned coaches condemned weightlifting, but they have learned through experience that bodybuilding will bring out the best in an athlete. 0our swimming speed and power will improve greatly. <0 < ,6 2 -<%" (U//</8 6( G688</8 "1"(& ,2&9 W<%% .2 S 6P -& 82</SE No I There "=) a few bodybuilders who do some running every day who claim that it helps them out in their bodybuilding endeavors. =unning won/t build you big muscles, most every top runner you see has skinny legs and an upper body to match. But, running can give you a more powerful body because it builds up your endurance. 0our increased endurance will greatly aid your bodybuilding, in that you will be able to perform more reps with more weight. "s a result, your muscles will get larger, faster. .6W -2/& 6P B6,&BU<%,"(S </!%U," (U//</8 </ ."<( W6(36U SE 4e would estimate that maybe 2 or D out of a hundred might do some running ::if that many. 4e understand that running is very popular with weightlifters in =ussia, and that they all include some running in their workouts. "mericans are very body conscious, and do exercises that build muscles directly. < 0</, .2 <0 .21" 1"(& %2(8" BU ."-E 6!3S 2/, .<PS. W.2 !2/ < ,6 6 (",U!" 0our problem is probably a reflection of your diet. 8bviously, you/re eating too much of the wrong foods, and it/s all going to your excess weight department. "lmost everyone who gains too much weight 1we don/t mean bulking up3 finds that it settles in certain areas firstA the buttocks, hips, waist or legs. " high:protein diet and a general exercise routine will usually remedy the situation. Since an overweight condition usually takes years to come about, you shouldn/t expect miracles to happen overnight. It might take several months to arrest and eliminate the problem. The best exercise for reducing the buttocks and hip area is the hack s9uat. "ll types of abdominal work will also aid in removing excess fat from your hips and buttocks . BC - - < 0</, .2 -& -US!%"S 2(" S6(" 20 "( 2 W6(36U . <S .<S /6(-2%E 'uscle soreness is a common occurance for the beginning bodybuilder ::most especially in his first couple weeks of training. If you overdo the s9uat the first time you try it, you/ll be lucky if you can walk the next day I "ll this is perfectly normal, however, as your muscles have probably never before had a thorough workout. The soreness will disappear once your body has ad,usted to the workouts. )ven advanced trainers will at some time experience muscle soreness, usually when they try new exercises or when they have a particularly good workout. If muscle soreness continues with no let up, you are either overworking, or your body is not getting the proper nutrients. If so, take a week/s rest. /'7en you resume training, take it easier and include plenty of vitamins and protein in your diet . < 0</, .2 -& W(<S S 2(" 2W0U%%& .</. .6W !2/ < -23" ."- B<8E 6nless you/re a teenager and still growing, you/ll never do it. Trying to enlarge your wrists would be Iike trying to make your feet bigger. It ,ust can/t be done. !"=;) 4=ISTS "=) N8T I'*=)SSIB), anyway. If anything, they would only make your arms and forearms look smaller. +aving small wrists will give you a nice taper from your forearms down, and make your arms look big# 0ou 5"N strengthen your wrists greatly, and make them much stronger than a man whose wrists might be several inches larger. 0ou/ll get plenty of power from the exercises in this course . < .21" ."2(, .2 "2 </8 ,U(</8 2 W6(36U W<%% -23" 2 P"(S6/ 82</ W"<8. <S .<S (U"E No# "ll it will do is bloat you up and make you feel uncomfortable. Some bodybuilders eat honey during a workout. It/s a pure and natural food that supplies a lot of energy. B> - - Lesson 11 B@ - - LE##%N 11 SP#!IA)I1A.ION ********************************************************** his is one o) your most important lessons= In it you will learn how to gain muscle anywhere on your body, 9uickly and impressively. 4here do you need more muscularityQ Now you/ll be able to get it# 8peciali?ation There comes a day when every bodybuilder must Hspeciali@eH to improve his proportions and power. =eaching your peak development is almost impossible without speciali@ation. )very 'r. "merica and all other champion bodybuilders have had to rely on speciali@ation training to bring their physi9ues up to par. Speciali@ation is not a mysterious process. It/s simply a matter of training one muscle group more than the others in order to bring those measurements up to proportion with the rest of your body ."s every bodybuilder trains and develops, each will discover that certain parts of h is body will grow faster than others. )ven though you may work all your muscles the same, you might find that perhaps your chest and arms are developing 9uickly, while your lots and leg muscles lag behind. If you don/t change your training routine at this point, in a few month/s time you/ll be one lop:sided human being with a barrel chest, massive arms, lean legs and barely detectable lats. (eep a check on yourself in a full:length mirror. If you notice one or two groups of muscles not keeping up with the rest of your body, it/s time for speciali@ation training # 4e recommend three ways to speciali@e. 0ou pick the one that you feel is best suited to your needs. +owever, try all three ways at some time in your training, spending a couple weeks on one method before moving on to the next one. This is the best way to find out which will help you the most. H1I (2</ ." S UBB6(/ -US!%"S 0<(S 4hich ever muscle you think needs the extra si@e, work on first in your routine. $o it when your energy is at its highest point ::right at the beginning of your workout. This way, you can use the heaviest weight and perform the most reps with your first exercise. This extra work will result in increased si@e fast# 12I !6/!"/ (2 " "J (2 "006( </ 2/ "J"(!<S" To demonstrate what we mean here, we/ll use our old standby, the barbell curl. .irst, do your D sets of C reps with a reasonably heavy weight 1flush set if you want.3 Then do a few sets of curls using the multiple repetition system. .ollow this up with a couple sets of curls using the tri:pump system. By the time you BA - - complete all of this, your biceps will be so pumped that they will measure at least DKE of an inch more than when you started. 0ou will retain some of that increased measurement the next day. This is ,ust an example, if your legs need work rather than your arms you could try this with s9uats. HDI (2</ 6/" -US!%" 8(6UP 06( 2/ "/ <(" W6(36U 6sing this method, you work out G times a week. 0ou do your regular workout on 'onday, 4ednesday and .riday 1omitting the muscle group you want to speciali@e on3. 8n Tuesday, Thursday and Saturday you speciali@e on the muscle group that needs work. 4hen you exercise this way, all your muscles will have a full day to rest between work:outs. 8n your speciali@ation days, pick a few exercises for one muscle and do a sufficient number of sets to pump your muscles up. 8r, pick one exercise and apply the different pumping systems to it. 'any bodybuilders prefer to use the 7?:set system. 5hoose an exercise and do C sets of C reps. Then, on your last 2 sets, use a much lighter weight and pump out 7? to 7< reps. This will really flush your muscles# 7o8er #peciali9ation it! eig!ts 'any bodybuilders like to go on a power kick from time to time.. .or about D or E weeks they train for nothing but pure power# *ower training will add more massive si@e to the body. +owever, due to the low reps in power training, you will probably lose some definition. But once you go back to your regular training, your definition will return. 8ne advantage of power training is that you get so strong that, when you return to your regular training, the weights will seem so light that you will have to add extra poundage to your old exercise routines. Because you will begin using heavier weights in your regular workouts, your muscles will be forced to grow even more. In power training you must use very heavy weights and the reps must be low, usually around D, and never more than <. It is through these low reps that your power is built up. Never do more than D exercises in a routine, and never train more than D times a week. 0ou must conserve your energy so that you have plenty of power for your workouts. *ick D exercises that will get to the big, massive muscles, like the exercises we suggest on these two pages. 6se whatever weight feels right for you . Since you will be using heavier weights, you will have to rest longer between sets. 4henever you get the urge to go on a power routine, use a program similar to the one at the bottom of this page to guide you. Set up your reps and sets in the pattern indicated. =emember to use the speciali@ation that best fits your needs. If you don/t need speciali@ation yet, then continue with last week/s lesson. B5 - - P("SS 2?? lbs. < reps 2<? lbs D reps 2<? lbs D reps 2<? lbs D reps 2?? lbs < reps P("SS 7?? lbs < reps 7<? lbs D reps 7<? lbs D reps 7<? lbs D reps 7?? lbs < reps B"/!. P("SS 2?? lbs. < reps 2<? lbs D reps 2<? lbs D reps 2<? lbs D reps 2?? lbs < reps BB - - 7ress :enc! 7ress 1?? #;uat - - Lesson 1$ 1?1 - - LE##%N 1$ *************************** 4e now come to your twelfth and last weekly lesson. If you have followed our course to the letter, you have gained in muscular si@e, muscle tone, strength and health. "s long as you have been faithful in your lessons, it would be impossible not to make gains in muscular development. 4e have in our records thousands of letters from our students, telling of the excellent results they have obtained with our course.. 0ou have at your fingertips the best information available on bodybuilding. Throughout the lessons you have obtained secrets that took years and years of training to learn. Now that you have gotten into the habit of exercising regularly, we hope you will continue with your bodybuilding training. )xercising regularly will benefit you for the rest of your life. Not only will you have a muscular body, but you will have the energy and vitality to carry you effortlessly through every day. 0ou will al: ways be the envy of all your friends # "s long as you continue exercising, your muscles will continue to improve. Stop and think about that# Imagine what your body could look like in the near future. 0our body has a lot of potential ::develop it to its fullest degree# 0ou will find your muscles to be unpredictable, some weeks your gains will be small, while other weeks it will seem like your muscles are growing every day. It/s hard to make the same gains every month, but as long as you are training and eating properly, you will build. There will be times that it will be impossible for you to train. 'issing an occasional workout won/t hurt too much. But try not to miss more than two workouts in anyone month. This way you won/t hold back any of your bodybuilding progress. )very couple of months, take a week off from your training. This way you will fight off any staleness that might be setting in. 4hen you go back to your training you will feel refreshed and loaded with energy# C%N"E#" "(AININ2 =egardless of your age, you can enter a contest, as age is no barrier. 5ontests are for the young and the not:so:young. 8ne month a teenager might win, and the next month a man in his middle 1?2 - - forties might win. *hysi9ue contests are usually sponsored by your local 0.'.5.".. 5ontact them for full details. 0ou should see one or two contests to get an idea of what is expected of you . The competition of a physi9ue contest provides a bodybuilder with that extra drive to reach physical perfection a 0ou train harder to be better. If you decide to enter a contest, plan to begin training for it three months in advance. 0ou have to set up your workouts to handle each phase of preparation as best you can. 5onsider our following suggestions seriouslyA 0<(S -6/ . The first thing you should work for is massive si@e. 0ou want to add as much bulk as possible to your frame. To force those muscles to grow, you must go on a bulking:up diet. $rink plenty of milk and malts. This first month, try to gain about eight to ten pounds. (eep your reps low and the sets around four . Begin to practice your posing. 5hoose four or five poses ::front, side, back and two optional poses ::and practice moving into them smoothly. .or extra details on bulking up, refer back to !esson D. S"!6/, -6/ . Now that you have gained a little bulk, you want to keep your si@e and yet get better definition. The idea now is to take off the excess weight that has not been converted to muscle 1especially that roll around your waist3 and retain the added muscular si@e. 5ontinue drinking milk, but cut out the malts. Begin to eliminate some of the fattening foods in your diet, but still eat well. "dd a couple of waist exercises to trim you down and regain that HB:shape. II Start to force out more repetitions. .<(, -6/ . 0ou have thirty more days until your big day# This last month, put everything you/ve got into your training. Begin training six days a week. 4ork on your upper body one day, and your legs the next day. This is a sure way to get to the peak of your muscularity .$o about G sets of each exercise and do more reps than you usually do. $o plenty of pumping exercises. 0our muscularity will really stand out and you/ll get even more si@e. Bomb that waist of yours ::get it as small as you can by doing a lot of reps o 5ut out all the fattening foods from your diet, and stay away from regular milk Vunless you feel your muscularity is good3 and start drinking skim milk. Stay away from white bread and potatoes, and stay on a high:protein diet. !uddenly it/s the big day of the contest. By now your posing should be very good ::and your muscularity at its best# Be sure to wear well:fitted trunks with a cut and color that will compliment your physi9ue. Try not to drink too much li9uid on your contest day. This will help keep your waist small and not bloated. Suddenly it/s the big day of the contest. By now your posing should be very good ::and your muscularity at its best# Be sure to wear well:fitted trunks with a cut and color that will compliment 1?D - - your physi9ue. Try not to drink too much li9uid on your contest day. This will help keep your waist small and not bloated. "ll contests will allow you time to work out before you get on the stage. *ump up your muscles with a fast, easy workout. $o E? or <? push:ups, or do a fast E? or <? reps with a light weight. This exercise will be ,ust enough to flush your muscles and make them seem as large as possible Some bodybuilders prefer to rub a little baby oil on their skin to make their definition really stand out as they pose. .or more posing tips, refer back to !esson E. 'any bodybuilders have become famous after entering contests. 0ou never know who will be In the audience when you get up on that stage. 0ou might get a chance to pose for photographers or artists. Some bodybuilders are offered positions as Instructors in health studios. Some actors have begun their careers as bodybuilders. But, the best way to get recognition is to go out and show the world how much you have to offer# "E<7E(A<EN" IN :%6=:+IL6IN2 8nce you get this far in your training, you/ll find that no two bodybuilders train the same way, even if they started with the same program. )very bodybuilder will take exercises and routines and mold them to fit his needs. "s we mentioned before, different bodybuilders/ muscles will develop differently, so why should they train the same wayQ Take the training routines we/ve given you and make up your own. 8nly you know which of your muscles need the extra work and speciali@ation. 8nly you know how many reps and sets it takes to pump up your muscles. 0ou/ve undoubtedly discovered that certain exercises work better for you than others. 5oncentrate on them# 4e have seen a bodybuilder take ,ust one exercise for each muscle group, and do as many as C or 7? sets. 8thers prefer to do no more than D sets per exercise, but do many exercises for each body part. Some prefer to follow low sets, some like high sets. 8ne man might get a better pump doing G reps, while another might like doing 7? to 7< reps. "ll types of training will result in good gains for the men who train according to their own temperament. )veryone has different goals and needs. 8ne must learn to train for the goals he sets for himself. It is up to you to find out what is best and to go after it in your own way. 4e are listing some advanced training routines in the back of this lesson that you can either follow to the letter or change to fit your needs. They will give you an excellent idea of how advanced training routines should go. "(AIN *%( 7(%7%("I%N 4hen planning your workouts, be sure to keep all your body parts in proportion to one another. 5ontest ,udges won/t award top pri@e to a guy with a 7JH neck, EJH chest, 7< 7K2H arms, 2<H thighs 1?C - - and 7JH calves. +is arms simply do not stack up to the rest of his body. +e might win the HBest 5hestH or the HBest !egsH awards, but he will never win the HBest Built 'anH of the contest# " good average set of proportions might read like thisA EIH chest, D2H waist, 7GH to 7CH arms, 2GH thighs and 7JH calves. These measurements are not tremendous, but they are well:proportioned, and a good goal for the beginning bodybuilder. 4e once knew a fellow who had a set of statistics that once went like thisA 7JH arms, E7H chest, 7<H neck, 27H thighs and 7EH calves. It doesn/t take much to figure out what muscles he was training. +is arms were huge and beautifully developed. But what happened to the rest of his body Q +e completely neglected everything but his arms. It wasn/t until he/d had his photo taken in a bathing suit that he noticed his big mistake in training. It took him a very long time to bring the rest of his body up to par. $on/t make the same mistake he made. (eep all your muscles in perfect relation to the others. (eep a constant check on yourself in a full:length mirror if you have one. AD(AN!#D ."AININ Lesson1$ "OU.IN#S ********************************************************** eig!t trainers "<8. S" S&S "B)N5+ *=)SS : C sets of C reps SF6"T : C sets of C reps B"=B)!! 56=! : C sets of C reps B<8 2(- (6U </" H2pply this system to any body partI 1?> - - B"=B)!! 56=! : D sets 1=egular 5url3 B"=B)!! 56=! : D sets 1Tri:pump3 B"=B)!! 56=! : D sets 1'ultiple =epetition System3 T=I5)*S *=)SS : D sets 1=egular 5url3 T=I5)*S *=)SS : 1Tri:pump3 T=I5)*S *=)SS : D sets 1'ultiple =epetition System3 T=I5)*S 5+"I= *6S+:6* : $o 2 fast sets, pumping out all the reps you can. 1?@ - - #N#"A) "OU.IN# ***************************************************** ***** Lesson1$ eig!t trainers *"="!!)! B"= $I*S : E sets of 7? reps 1tie a weight to the body3 B)N5+ *=)SS : D Sets, C reps *6!!8B)= : 2 Sets, 72 reps B"=B)!! 56=! : E sets, 7? reps 1flush set with Triceps press3 T=I5)*S *=)SS : E sets, 7? reps 4I$) ;=I* 5+INNIN; : < sets, C reps SF6"T : 2 sets 1using a light weight3, 'ultiple =epetition System SIT:6*S : 7 set, <? reps Non- eig!t trainers *"="!!)! B"= $I*S : E sets of 7? reps 1tie a weight to the body3 .))T )!)B"T)$ *6S+:6*S : D Sets, 7< reps =);6!"= .!88= *6S+:6*S : 2 fast sets of as many reps as you can do. =);6!"= 5+INNIN; : E sets 1flush set with =everse Triceps *ush:up3 1?A - - =)B)=S) T=I5)*S *6S+:6* : E sets 1as many reps as you can force out3 4I$) ;=I* 5+INNIN; : < sets, C reps 8N) !);;)$ SF6"TS : 2 sets, 'ultiple =epetition System SIT:6*S : 7 set, <? reps 1?5 - -