161
Exercises and workouts / Grimek Bodybuilding series: 2 The Legs
« on: April 12, 2018, 10:48:09 AM »
Several years later after that the last number of the series was posted 
The legs. Part one.
The legs. Part one.
Show Posts
This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.
162
General Discussion / Interview to John Grimek (Unknown date or magazine)
« on: April 12, 2018, 10:01:53 AM »
From: http://www.fitflex.com/johngrimek.html
John Grimek was born in Perth Amboy, New Jersey, on June 17,1910. His mother died when he was little. John grew up with a
passion to become as strong and muscular as the strongmen he admired. An influence closer to home was his older brother George, who had a set of weights and trained with some friends. Young John first started playing around with the weights-usually when no one was looking-when he was 12.
By the 1930's the little boy had become a champion weightlifter, representing the United States in the '36 Olympics, and a successful artist's model, traveling all over the Eastern and Midwestern United States. Recruited into the '40 Mr; America contest in New York City against his will, he won that show and every other bodybuilding competition he ever entered, thus gaining his reputation as the first great modern bodybuilder; An exceptional poser with a rugged, muscular physique, he retired from physique performing in 1954 but has continued to train right up to the present. In addition to his stature as the godfather of modern bodybuilding, for years he was the York Barbell Company in the eyes of the bodybuilding public, although he didn't own the company. From 1963 to '85 he was also the editor in chief of Muscular Development, which was then a York publication. In all he spent almost 50 years with the York Barbell Company. Now retired, he and his wife, Angela, still live in York, Pennsylvania, and last year they celebrated their 54th wedding anniversary. They have six children, 12 grandchildren and one great grandchild.
On his initial motivation for weight training:
My first ambition was to be a lifter. At that time there was no such thing as bodybuilding or being a physique person. That was what they call a pretty boy situation-someone who would be strutting around and showing off his muscular development. That had no appeal to me. I just wanted to get the results without being in any kind of parading situation, going around saying, 'Here I am! Look at me! I've got this and that." No, that sort of thing always irked me, and anytime I encountered a person who was always strutting around, I couldn't stand 'em. I just had to walk away because I thought he was a nut. That wasn't the whole idea of training-at least not in my case. And it wasn't the idea of making any money out of the situation either. I simply wanted to get a little stronger and heavier-for, you see, I was sort of undersized when I was young.
How he developed his physique:
I never stuck to a set system of exercises for months or years. No! I did everything that I could possibly think of that would be instrumental in causing some reaction in a muscular way. If I thought I needed more chest development, then I would concentrate or do a little more, put a little more effort in chest work. Particularly I would do a lot of squatting, so I'd be huffing and puffing, and then instead of sitting around until caught my breath, I would quickly lie down on a bench and do what you'd call pullovers, or lying lateral raises, trying to supplement that oxygen that was required and expand the rib cage. If I thought my arms needed some extra work, then I would finish off my regular workout by concentrating more on the exercises relative to the arms-using heavier weights and maybe not doing 10, 12, 15 repetitions with some of 'em but just three or four with maximum resistance. And that's why it was never the same thing every day. Even if I would do the same exercises sometimes, each day I would do them slightly different. Maybe I would be on an incline, then maybe on a decline-if I were doing the pullovers or the lying lateral raises for the rib cage and the shoulders and so forth. But that would expand my rib box to the point where it got so big, it was almost too large for my frame.
I remember I had some suits made in Chicago by this tailor who had been recommended to me. Then two years later I went back to him and he took my measurements again land told me my chest was four inches or something larger than it was the last time. I said, "What are you talking about? I haven't been doing anything different than what I normally do." And he said, "No, look!" So he took out my old chart from the time I'd visited him about two years earlier, and my chest then was about 46 1/2 to 47. Now it was around 50. And he said, "You don't look like you've gotten fatter or anything. So I don't know what it is." I said, "Well, I guess I must be expanding my rib cage." That's how I learned my training was working.
On his body measurements when he was in his prime:
At the 1949 Mr. USA I was about 59 1/2" and weighed about 218. My waist was always small. It never went over 30 inches, and usually it was 28 1/2 to 29. Even when I was coming back from Berlin in 1936, where I had bulked up to about 237 because I was competing in the Heavyweight class, when I really should have been in the Light Heavyweight class, my waist was still only about 301/2. My arms were about 19 1/2, my thigh measurement was 29 1/2, and my calves at one time got up to 20 1/2, although they were usually 19 or 19 1/2. My neck was anywhere from 18 1/2 to 20, depending on my weight. I'm large boned; my ankle bones and my wrists are relatively heavy My wrists used to measure a little over 8 1/4 to 8 1/2. Now they're down to about eight, I guess. And my ankles measured about 14 or something-very big. But my knees were small, which would give you a better shape to your leg in a sense. As it is, I always thought my leg mass was too large, and for years I tried to trim my legs down by doing excess-repetition squats. I'd do so many squats-like hundreds of repetitions in a workout- just so I could overwork them, and in that way reduce my thighs. But whether I overworked them, underworked them-and I tried both-it never happened.
On how his training changed after he stopped competing in weightlifting:
I guess I just started planning or figuring out what is the most effective exercise or exercises I could do that did the job for me. In other words, what I wanted, these exercises would do for me and in half of the time that I was doing it in the past. And after a while I just didn't give a damn whether I weighed 500 pounds or 120 pounds, see? That's the attitude I took. And it worked wonderfully for me. I never put on weight unless I wanted to put on weight. Then I would increase my food intake. But otherwise I could eat all the darn ice cream and all the cream puffs you could give me, and it wouldn't have any effect on me; my weight would remain the same, and my muscularity would remain the same.
On his typical workout pattern in the mid-to-late '40s:
I'd usually train about five days a week and sometimes six. How long? Sometimes when I felt ambitious and I wanted to do more, it would take four to five hours. Normally it would not last more than two hours at the most. I trained everything in every workout-I didn't do what they call split workouts and train legs and arms one day, back and other stuff the next day. No, the only way I ever isolated a group of muscles was when I was finished with my routine for the day and I still thought I needed more for my back or chest or legs or whatever. Then I threw in an additional two to three exercises and much heavier-you know, trying to maximize the thing. And that was it. What is called split training wasn't used then, although I had read somewhere that Hackenschmidt was using a method where he would isolate certain groups on certain days or else put more emphasis on a specific part while training the entire body on a given day. But I never had a yen for that. I was making progress all over, so there was no need for a concentration on a certain area. And I never found that training the whole body in each workout was too tiring. In fact, when I got through, I was feeling a helluva lot better and more ambitious and energetic than I did when I started.
On his use of the training technique now known as pyramiding:
I would take a weight that was well within my ability and do a higher number of repetitions with it. If I was working the legs, for example, I would start off with about 225 pounds and do about 20 to 22 repetitions-the highest I think I would go up to would be 28 repetitions consecutively. Then I would do some chest exercise, then put on another 90 pounds and do another 15 or 18 repetitions. After doing the chest exercise again, I would add still more weight, maybe 35 pounds on each side. So I would keep on building the weight up and dropping the repetitions slightly. The next set would be about 12 repetitions, and then the next set would be about nine or eight repetitions, with the weight gradually getting higher and higher. Eventually I would work up to 600 and some pounds. I remember with 645 I did two or three reps, and then I knew I was coming to my maximum. The next time I squatted, I would take on maybe five or 10 pounds more and do maybe one with it. If I could do three with a weight, I would increase the weight and do a single repetition the next time I did the exercise.
And that applied to whatever area I was training-my arms, my chest. Any exercise I did, I would begin with a medium weight and then just keep on building it up and cutting down my repetitions. But when it was all done, there would be enough repetitions to equal, say, somebody doing four sets of 10 to 12. So there would be ample repetitions, and at the same time the resistance would climb so that it would be almost the maximum at the end. That way I was achieving both ends. Whereas everyone worked the opposite way. They started out with a heavy weight, did a couple of repetitions, then as they reduced the weight they would do more repetitions.
On his penchant for variety and flexibility in his training:
Instead of always taking an exercise and repeating it in sets four, five, six times, I often preferred, if I was working the arms, for example, to do five, six or seven exercises that were different. I felt that there were some deep-seated muscles that needed an extra jolt. And the only way to get that jolt was to either exercise it from another angle and see if you could make it function as fully as the other part of that muscle was working. And that's what I always tried to do. I did a lot of exercises for the same part of the body. And it worked! At least it felt like it was working. That's why, when people ask me how I trained, I can't think back right now and say, "Oh, yeah, that was the one exercise I did which promoted everything." No, I cannot say that, because I did a variety of movements even for the same part of the body. And I would also do what I felt like doing on that day That's the thing. If I felt I needed additional repetitions or additional exercises, I did it. But if I felt, "Oh, the hell with it! I've had enough of that," I would quit! See, there was no sense of a routine that was stringent in any way, something that I felt I had to do. The hell with it! I did what I wanted. If I started an exercise, and I found that I didn't like it or need it that day, I just bypassed it. In the beginning, of course, I followed a more formal system of training, like the kind you would get when you ordered a set of weights from a company like the Mb Barbell Company.
On why he felt competed toblaze newtrails in training:
How are you going to get beyond [a sticking point] if you're doing the same thing over and over again? You have to try a new approach. Of course, as you gain more experience, you have better control of what you're doing, and you're able to come up with something that your body is in need of. It's all right to change your training by listening to your body if you can interpret that in such a way to know what you're doing. A lot of younger people just think, 'Hell, I'm gonna change my routine," but they don't know why they're changing it. They may simply be bored with the exercises they're doing right then, but that isn't the real answer. It's just a diversion. When you're sincere about doing it in such a way that you promote muscle growth or whatever you want to call it, that's the basis on which you should change it. Otherwise it's just a diversion. When you make a change, you should know that the new exercises you'll be doing will be reacting upon your system more effectively and you'll be getting the results that you are trying to get.
On his attention to strict exercise form:
Whatever I did in my training, I tried to do it as completely and strictly as possible. I never did much cheating exercise, like swinging the weights up and getting extra muscles to help me get the weight up instead of concentrating on that particular muscle and doing the exercise as it should be done, getting everything into the muscle from the exercise and the effort I was putting forth. And, again, it worked!
On competing in the '36 Olympics:
If I had competed in the Light Heavyweight division, where I should have been, I'm sure I could have had a medal-first, second or third. But I had to enter the Heavyweight class because was the national Heavyweight champion that year, which automatically meant I had to compete as a Heavyweight in Berlin. But my normal bodyweight then was 186, and the Light Heavyweight limit was 182, so it would have been no problem for me to lose those four pounds and compete as a Light Heavyweight. Since I had to compete in the heavier class and some of those guys outweighed me by as much as 200 pounds, I foolishly tried to put on about 20 pounds very quickly, and, of course, that didn't do me any good at all. I've always said that I could have strapped a 20-pound dumbbell around my waist and lifted just as well for all that extra weight did for me. Also, I drank a jar of honey before the competition, and that made me nauseous. So I finished only eighth or ninth. Even so, the total I lifted in Berlin would have been good enough to win the Light Heavyweight class.
On the eye-catching routine he did at the '48 Mr. Universe, where he defeated Steve Reeves:
When we were doing the preliminaries, I didn't do much, and a couple of our York men were in the front row, telling me, "Do something! Do something!" I said, "Oh, nuts"-to myself, see? I just stood there relaxed, wouldn't even flex a toenail, for the love of Pete. But then they had a posedown between me, Reeves and a guy from France. We pulled straws to see who was going to go first. This Frenchman got first, so he went on. He didn't do much-just a couple of poses and that's it. I went on second and went through a whole routine of about 30 poses. Then I did muscle control on top of that, and as a conclusion I jumped off the pedestal into a full split, did a handstand, a couple of handstand pushups and flipped back up to my feet. That tore the house down because they had never seen anything like that before. So that was the end of it. And Reeves, who was watching me at the time, I think he got kinda nervous. And when he went out, he kinda wobbled in his footing. And in one case he missed his step and came off the platform. And I think that just put him out of the picture. Later on the guys from York bawled me out and saId, "Why didn't you do something earlier?" I said, "Look, I was waiting for the final event," which was the pose- down. Then, of course, I went through the whole routine, and the people went crazy. It was the longest routine they'd ever seen. But that was my normal routine. I wanted to do muscle control because I saw several of my friends-particularly Sig Klein-do it. And I thought, "Gee, I'd like to do that!" So I tried, and I found I could move just about any muscle in my body if I practiced a bit on it and watched myself in the mirror to see where it's moving and how it's moving and why it's moving.
On his reaction to the accolades people heap on him:
I always say, "Forget it!" I mean, in some ways it embarrasses me when they come up to me and say, "Oh, you're this and that!" I tell them, 'Ahhh, if you wanted to do it, you could have done the same damn thing or even betteL" I don't know, but I was always sure anyone could. That's why I never made any big deal about it. Yet people who I might have met when they were 10, 12, 14 years old come up to me and say, "Gee, you still look terrific!"-and they go into kind of a big rigmarole, and I say, 'hhh, well, hell, I just stayed with it, I liked it, and I felt as long as I enjoy it, I'm gonna do it!" See, to me this was never a kind of job or something that I had to do. This was nothing serious when I started-and it never was later! Eventually, of course, I had a vocation with it, yes, but it just turned out that way.
His impressions of Steve Reeves and Sergio Oliva:
I've known them for years, and to me they've always been very nice. They're friends, and they were always willing to help you if they could, just like I was willing to help them if I could. Before Steve Reeves finally won the Mr. Universe, he spent about two months here in York, and I helped him with his routine, which was the routine he won with when he beat Reg Park I just watched him and said, "You could try a little more of this, a little more of that." I didn't actually change his routine. I just found out the poses that he liked to do and could do best; I wanted him to do them the way I felt would look best for him. I didn't want to teach him any new poses. I wanted him to show me what he could do, and I was only going to help him to turn into the position where his physique would look best to the audience and the judges. And that's exactly what he did.
He was a good-looking kid, and he had the height, which gave him an edge. But actually in his case I think if he had concentrated a little bit more on lifting his rib box to get him rounder, he would have been super! More super than he was. He had good-shaped arms, he had terrific legs, he had a very good [lat] spread, and he just looked perfect. I wasn't surprised that he became so successful in the movies. In fact, I thought he should have got into the movies and been a big success long before it really happened. My first contact with Oliva was when he had moved to Chicago. I had written him through somebody else and said to him, "I would like to get kind of a brief story on you for the magazine because I think you're terrific!" Here was another person who started as a lifter. He didn't do any bodybuilding. He was only interested in lifting at the beginning. He was terrific [as a bodybuilder] in that he had very wide shoulders and a very slim midsection, and that gave him something that looked fantastic. And his muscle mass was so unusual that you could call it phenomenal, outstanding. He's packed up plenty. And his legs were also very good.
So he did very well, and I'm glad that he's still able to present himself in such an impressive way that people say, "Gee, this guy's still terrific!" That's the one good thing you can say about people: If they have [a great physique], do they have it for a year or two and then it disappears? Or does it continue? And the last time I saw him, in Columbus, which was a couple of years ago, he still looked impressive. So he's been holding himself up pretty good.
John Grimek was born in Perth Amboy, New Jersey, on June 17,1910. His mother died when he was little. John grew up with a
passion to become as strong and muscular as the strongmen he admired. An influence closer to home was his older brother George, who had a set of weights and trained with some friends. Young John first started playing around with the weights-usually when no one was looking-when he was 12.
By the 1930's the little boy had become a champion weightlifter, representing the United States in the '36 Olympics, and a successful artist's model, traveling all over the Eastern and Midwestern United States. Recruited into the '40 Mr; America contest in New York City against his will, he won that show and every other bodybuilding competition he ever entered, thus gaining his reputation as the first great modern bodybuilder; An exceptional poser with a rugged, muscular physique, he retired from physique performing in 1954 but has continued to train right up to the present. In addition to his stature as the godfather of modern bodybuilding, for years he was the York Barbell Company in the eyes of the bodybuilding public, although he didn't own the company. From 1963 to '85 he was also the editor in chief of Muscular Development, which was then a York publication. In all he spent almost 50 years with the York Barbell Company. Now retired, he and his wife, Angela, still live in York, Pennsylvania, and last year they celebrated their 54th wedding anniversary. They have six children, 12 grandchildren and one great grandchild.
On his initial motivation for weight training:
My first ambition was to be a lifter. At that time there was no such thing as bodybuilding or being a physique person. That was what they call a pretty boy situation-someone who would be strutting around and showing off his muscular development. That had no appeal to me. I just wanted to get the results without being in any kind of parading situation, going around saying, 'Here I am! Look at me! I've got this and that." No, that sort of thing always irked me, and anytime I encountered a person who was always strutting around, I couldn't stand 'em. I just had to walk away because I thought he was a nut. That wasn't the whole idea of training-at least not in my case. And it wasn't the idea of making any money out of the situation either. I simply wanted to get a little stronger and heavier-for, you see, I was sort of undersized when I was young.
How he developed his physique:
I never stuck to a set system of exercises for months or years. No! I did everything that I could possibly think of that would be instrumental in causing some reaction in a muscular way. If I thought I needed more chest development, then I would concentrate or do a little more, put a little more effort in chest work. Particularly I would do a lot of squatting, so I'd be huffing and puffing, and then instead of sitting around until caught my breath, I would quickly lie down on a bench and do what you'd call pullovers, or lying lateral raises, trying to supplement that oxygen that was required and expand the rib cage. If I thought my arms needed some extra work, then I would finish off my regular workout by concentrating more on the exercises relative to the arms-using heavier weights and maybe not doing 10, 12, 15 repetitions with some of 'em but just three or four with maximum resistance. And that's why it was never the same thing every day. Even if I would do the same exercises sometimes, each day I would do them slightly different. Maybe I would be on an incline, then maybe on a decline-if I were doing the pullovers or the lying lateral raises for the rib cage and the shoulders and so forth. But that would expand my rib box to the point where it got so big, it was almost too large for my frame.
I remember I had some suits made in Chicago by this tailor who had been recommended to me. Then two years later I went back to him and he took my measurements again land told me my chest was four inches or something larger than it was the last time. I said, "What are you talking about? I haven't been doing anything different than what I normally do." And he said, "No, look!" So he took out my old chart from the time I'd visited him about two years earlier, and my chest then was about 46 1/2 to 47. Now it was around 50. And he said, "You don't look like you've gotten fatter or anything. So I don't know what it is." I said, "Well, I guess I must be expanding my rib cage." That's how I learned my training was working.
On his body measurements when he was in his prime:
At the 1949 Mr. USA I was about 59 1/2" and weighed about 218. My waist was always small. It never went over 30 inches, and usually it was 28 1/2 to 29. Even when I was coming back from Berlin in 1936, where I had bulked up to about 237 because I was competing in the Heavyweight class, when I really should have been in the Light Heavyweight class, my waist was still only about 301/2. My arms were about 19 1/2, my thigh measurement was 29 1/2, and my calves at one time got up to 20 1/2, although they were usually 19 or 19 1/2. My neck was anywhere from 18 1/2 to 20, depending on my weight. I'm large boned; my ankle bones and my wrists are relatively heavy My wrists used to measure a little over 8 1/4 to 8 1/2. Now they're down to about eight, I guess. And my ankles measured about 14 or something-very big. But my knees were small, which would give you a better shape to your leg in a sense. As it is, I always thought my leg mass was too large, and for years I tried to trim my legs down by doing excess-repetition squats. I'd do so many squats-like hundreds of repetitions in a workout- just so I could overwork them, and in that way reduce my thighs. But whether I overworked them, underworked them-and I tried both-it never happened.
On how his training changed after he stopped competing in weightlifting:
I guess I just started planning or figuring out what is the most effective exercise or exercises I could do that did the job for me. In other words, what I wanted, these exercises would do for me and in half of the time that I was doing it in the past. And after a while I just didn't give a damn whether I weighed 500 pounds or 120 pounds, see? That's the attitude I took. And it worked wonderfully for me. I never put on weight unless I wanted to put on weight. Then I would increase my food intake. But otherwise I could eat all the darn ice cream and all the cream puffs you could give me, and it wouldn't have any effect on me; my weight would remain the same, and my muscularity would remain the same.
On his typical workout pattern in the mid-to-late '40s:
I'd usually train about five days a week and sometimes six. How long? Sometimes when I felt ambitious and I wanted to do more, it would take four to five hours. Normally it would not last more than two hours at the most. I trained everything in every workout-I didn't do what they call split workouts and train legs and arms one day, back and other stuff the next day. No, the only way I ever isolated a group of muscles was when I was finished with my routine for the day and I still thought I needed more for my back or chest or legs or whatever. Then I threw in an additional two to three exercises and much heavier-you know, trying to maximize the thing. And that was it. What is called split training wasn't used then, although I had read somewhere that Hackenschmidt was using a method where he would isolate certain groups on certain days or else put more emphasis on a specific part while training the entire body on a given day. But I never had a yen for that. I was making progress all over, so there was no need for a concentration on a certain area. And I never found that training the whole body in each workout was too tiring. In fact, when I got through, I was feeling a helluva lot better and more ambitious and energetic than I did when I started.
On his use of the training technique now known as pyramiding:
I would take a weight that was well within my ability and do a higher number of repetitions with it. If I was working the legs, for example, I would start off with about 225 pounds and do about 20 to 22 repetitions-the highest I think I would go up to would be 28 repetitions consecutively. Then I would do some chest exercise, then put on another 90 pounds and do another 15 or 18 repetitions. After doing the chest exercise again, I would add still more weight, maybe 35 pounds on each side. So I would keep on building the weight up and dropping the repetitions slightly. The next set would be about 12 repetitions, and then the next set would be about nine or eight repetitions, with the weight gradually getting higher and higher. Eventually I would work up to 600 and some pounds. I remember with 645 I did two or three reps, and then I knew I was coming to my maximum. The next time I squatted, I would take on maybe five or 10 pounds more and do maybe one with it. If I could do three with a weight, I would increase the weight and do a single repetition the next time I did the exercise.
And that applied to whatever area I was training-my arms, my chest. Any exercise I did, I would begin with a medium weight and then just keep on building it up and cutting down my repetitions. But when it was all done, there would be enough repetitions to equal, say, somebody doing four sets of 10 to 12. So there would be ample repetitions, and at the same time the resistance would climb so that it would be almost the maximum at the end. That way I was achieving both ends. Whereas everyone worked the opposite way. They started out with a heavy weight, did a couple of repetitions, then as they reduced the weight they would do more repetitions.
On his penchant for variety and flexibility in his training:
Instead of always taking an exercise and repeating it in sets four, five, six times, I often preferred, if I was working the arms, for example, to do five, six or seven exercises that were different. I felt that there were some deep-seated muscles that needed an extra jolt. And the only way to get that jolt was to either exercise it from another angle and see if you could make it function as fully as the other part of that muscle was working. And that's what I always tried to do. I did a lot of exercises for the same part of the body. And it worked! At least it felt like it was working. That's why, when people ask me how I trained, I can't think back right now and say, "Oh, yeah, that was the one exercise I did which promoted everything." No, I cannot say that, because I did a variety of movements even for the same part of the body. And I would also do what I felt like doing on that day That's the thing. If I felt I needed additional repetitions or additional exercises, I did it. But if I felt, "Oh, the hell with it! I've had enough of that," I would quit! See, there was no sense of a routine that was stringent in any way, something that I felt I had to do. The hell with it! I did what I wanted. If I started an exercise, and I found that I didn't like it or need it that day, I just bypassed it. In the beginning, of course, I followed a more formal system of training, like the kind you would get when you ordered a set of weights from a company like the Mb Barbell Company.
On why he felt competed toblaze newtrails in training:
How are you going to get beyond [a sticking point] if you're doing the same thing over and over again? You have to try a new approach. Of course, as you gain more experience, you have better control of what you're doing, and you're able to come up with something that your body is in need of. It's all right to change your training by listening to your body if you can interpret that in such a way to know what you're doing. A lot of younger people just think, 'Hell, I'm gonna change my routine," but they don't know why they're changing it. They may simply be bored with the exercises they're doing right then, but that isn't the real answer. It's just a diversion. When you're sincere about doing it in such a way that you promote muscle growth or whatever you want to call it, that's the basis on which you should change it. Otherwise it's just a diversion. When you make a change, you should know that the new exercises you'll be doing will be reacting upon your system more effectively and you'll be getting the results that you are trying to get.
On his attention to strict exercise form:
Whatever I did in my training, I tried to do it as completely and strictly as possible. I never did much cheating exercise, like swinging the weights up and getting extra muscles to help me get the weight up instead of concentrating on that particular muscle and doing the exercise as it should be done, getting everything into the muscle from the exercise and the effort I was putting forth. And, again, it worked!
On competing in the '36 Olympics:
If I had competed in the Light Heavyweight division, where I should have been, I'm sure I could have had a medal-first, second or third. But I had to enter the Heavyweight class because was the national Heavyweight champion that year, which automatically meant I had to compete as a Heavyweight in Berlin. But my normal bodyweight then was 186, and the Light Heavyweight limit was 182, so it would have been no problem for me to lose those four pounds and compete as a Light Heavyweight. Since I had to compete in the heavier class and some of those guys outweighed me by as much as 200 pounds, I foolishly tried to put on about 20 pounds very quickly, and, of course, that didn't do me any good at all. I've always said that I could have strapped a 20-pound dumbbell around my waist and lifted just as well for all that extra weight did for me. Also, I drank a jar of honey before the competition, and that made me nauseous. So I finished only eighth or ninth. Even so, the total I lifted in Berlin would have been good enough to win the Light Heavyweight class.
On the eye-catching routine he did at the '48 Mr. Universe, where he defeated Steve Reeves:
When we were doing the preliminaries, I didn't do much, and a couple of our York men were in the front row, telling me, "Do something! Do something!" I said, "Oh, nuts"-to myself, see? I just stood there relaxed, wouldn't even flex a toenail, for the love of Pete. But then they had a posedown between me, Reeves and a guy from France. We pulled straws to see who was going to go first. This Frenchman got first, so he went on. He didn't do much-just a couple of poses and that's it. I went on second and went through a whole routine of about 30 poses. Then I did muscle control on top of that, and as a conclusion I jumped off the pedestal into a full split, did a handstand, a couple of handstand pushups and flipped back up to my feet. That tore the house down because they had never seen anything like that before. So that was the end of it. And Reeves, who was watching me at the time, I think he got kinda nervous. And when he went out, he kinda wobbled in his footing. And in one case he missed his step and came off the platform. And I think that just put him out of the picture. Later on the guys from York bawled me out and saId, "Why didn't you do something earlier?" I said, "Look, I was waiting for the final event," which was the pose- down. Then, of course, I went through the whole routine, and the people went crazy. It was the longest routine they'd ever seen. But that was my normal routine. I wanted to do muscle control because I saw several of my friends-particularly Sig Klein-do it. And I thought, "Gee, I'd like to do that!" So I tried, and I found I could move just about any muscle in my body if I practiced a bit on it and watched myself in the mirror to see where it's moving and how it's moving and why it's moving.
On his reaction to the accolades people heap on him:
I always say, "Forget it!" I mean, in some ways it embarrasses me when they come up to me and say, "Oh, you're this and that!" I tell them, 'Ahhh, if you wanted to do it, you could have done the same damn thing or even betteL" I don't know, but I was always sure anyone could. That's why I never made any big deal about it. Yet people who I might have met when they were 10, 12, 14 years old come up to me and say, "Gee, you still look terrific!"-and they go into kind of a big rigmarole, and I say, 'hhh, well, hell, I just stayed with it, I liked it, and I felt as long as I enjoy it, I'm gonna do it!" See, to me this was never a kind of job or something that I had to do. This was nothing serious when I started-and it never was later! Eventually, of course, I had a vocation with it, yes, but it just turned out that way.
His impressions of Steve Reeves and Sergio Oliva:
I've known them for years, and to me they've always been very nice. They're friends, and they were always willing to help you if they could, just like I was willing to help them if I could. Before Steve Reeves finally won the Mr. Universe, he spent about two months here in York, and I helped him with his routine, which was the routine he won with when he beat Reg Park I just watched him and said, "You could try a little more of this, a little more of that." I didn't actually change his routine. I just found out the poses that he liked to do and could do best; I wanted him to do them the way I felt would look best for him. I didn't want to teach him any new poses. I wanted him to show me what he could do, and I was only going to help him to turn into the position where his physique would look best to the audience and the judges. And that's exactly what he did.
He was a good-looking kid, and he had the height, which gave him an edge. But actually in his case I think if he had concentrated a little bit more on lifting his rib box to get him rounder, he would have been super! More super than he was. He had good-shaped arms, he had terrific legs, he had a very good [lat] spread, and he just looked perfect. I wasn't surprised that he became so successful in the movies. In fact, I thought he should have got into the movies and been a big success long before it really happened. My first contact with Oliva was when he had moved to Chicago. I had written him through somebody else and said to him, "I would like to get kind of a brief story on you for the magazine because I think you're terrific!" Here was another person who started as a lifter. He didn't do any bodybuilding. He was only interested in lifting at the beginning. He was terrific [as a bodybuilder] in that he had very wide shoulders and a very slim midsection, and that gave him something that looked fantastic. And his muscle mass was so unusual that you could call it phenomenal, outstanding. He's packed up plenty. And his legs were also very good.
So he did very well, and I'm glad that he's still able to present himself in such an impressive way that people say, "Gee, this guy's still terrific!" That's the one good thing you can say about people: If they have [a great physique], do they have it for a year or two and then it disappears? Or does it continue? And the last time I saw him, in Columbus, which was a couple of years ago, he still looked impressive. So he's been holding himself up pretty good.
163
Exercises and workouts / Is Heavy Training Best - John Grimek
« on: April 11, 2018, 07:42:29 AM »
From http://ditillo2.blogspot.com.es/
Is Heavy Training Best - John Grimek
(unknown magazine and year)
All Photos - John Grimek
Numerous articles on heavy training have appeared from time to time, but almost as often others make their appearance in print to favor lighter methods, which only serves to confuse many lifters who are unable to decide which type of training they should do to obtain results.
This confusion could be eliminated by including both, or even including a moderate training day, which will meet all demands and work the muscles with every form of varying resistance.
It is true, however, that any novice who begins weight training shows physical improvement in a remarkably short time, if he adheres to proper training methods. His first new experience, after a few short weeks, is to note a new surge of muscular power. Exercises that proved trying and difficult are now easier and he does the movements with ease. Also, the muscles do not tire as easily and they feel harder to his touch. This stimulates his ambitions of becoming stronger and he redoubles his efforts to hasten the results. It is also true that to keep increasing in strength and size, more resistance is required, therefore, heavy training should be included to meet this demand. However, for the novice to plunge into heavy training is not the very best plan, but by increasing the resistance gradually over a period of time, heavier training can be included to advantage.
The trouble with most beginners is that they either try to progress too rapidly, or not fast enough, and therefore do not enjoy the success they deserve or have worked towards. The first few weeks show improvement because proper resistance has been given the muscles which were accustomed to such a regular drill that they respond for a time. But if increased resistance is not given them, they won't improve as fast as they did at the start.
There is a vast difference between heavy training and a lot of training. I know a number of fellows who believe they do heavy training but actually all they do is MORE TRAINING, which isn't heavier but they do additional exercises and more sets, and in some cases more repetitions. I'll concede the point that such a man is doing more exercises, but not necessarily HEAVY TRAINING!
Heavy training means just that: resistance in all the exercises has been greatly increased over previous efforts, but not to the extent of altering the exercise principle. Basically the exercise should be done in almost the same manner except the muscles are forced to work two and three times harder which brings into play some of the muscles not normally used. Consequently, better results can be had by such training if employed occasionally, and by subjecting the muscles to such rigorous training, greater demands are put on them which makes them respond. In cases of arrested development, sticking point, heavy training is often the deciding factor which helps to bypass this condition when this type of training is included.
The question that disturbs many is: how often should heavy training be included and just how heavy should HEAVY training be?
I reiterate, in most cases once a week is sufficient to bring about increased development, but there are those, with years of experience behind them, who fell they must train at least four or five times a week to continue their progress. If the trainee employs four training periods a week and feels he likes heavy training, then twice a week might be better in his case and could be employed something like this: heavy, light moderate, heavy. Of course, there are other determining factors, such as moods and inclinations. If you feel tired and loggy on your scheduled heavy training day, switch to a moderate or light training program for that day. Or if, on your light training day, you feel unusually energetic and capable of training harder, switch to your heavy schedule. By heeding your own natural inclinations you can train according to the way you feel instead of trying to follow some set pattern you laid out to follow. This is always wiser and more beneficial, because when the urge is not there it's difficult to keep forcing yourself.
We all have days of lassitude with the usual lazy streaks and lack the push we normally have which makes training an arduous task. But where there is just plain laziness, usually a few light exercises perk you up and restore your ambition, but when you are physically and mentally depleted, you will continue to feel tired all thru' training, so after a few exercises it's better to skip training until the next period. However, whenever your moods feel the need for heavier training, employ it . . . always give the muscles what they demand and when they demand it. They know best when they are capable of doing heavier work, and they also know when they would rather be coasting along. If you follow your normal impulses in these demands, you should enjoy exercising more and derive equally as much benefit.
There are bodybuilders who thrive best on relatively light training and heavier training to them simply means additional exercises and increased repetitions. I wish to clarify this in relation to heavy training. I mentioned this briefly at the beginning of this article but I should like to enlarge on this. Heavier training must be heavier so that the muscles are worked against a greater increased resistance which forces them to contract more forcibly, strengthening their action. Merely increasing the number of exercises and repetitions is not enough, altho' such action does increase the endurance of the muscle but not the explosive energy needed for greater contractile force, and this can only happen if the muscles are worked almost to their limit with heavier weights.
If you have never tried heavy training, a new thrill awaits you. Of course, heavy training done to often may dull your ambition and make training an ordeal instead of pleasant recreation. Always seek to enjoy your training, and if you split up your training to include one light, one moderate and one heavy day, training will always be pleasing as well as beneficial.
Determine what you yourself would call a MODERATE training schedule. By reducing the weight 20 to 25% and increasing the repetitions by approximately 50%, you will have suitable poundages and repetitions for your LIGHT day. For your HEAVY day, increase the poundage by 20-25% but cut down on the repetitions by approximately 50%, increase the number of sets, and there you have a heavy training day. Always remember, the lighter the workout the more repetitions and less sets should be used, but for heavier workouts the reps are lower and the sets increased.
Purely as an example, if a moderate day of pressing would include 5 sets of 8-10 repetitions with 100 pounds, a light day could be considered as 3 sets of 12-15 repetitions with 80 pounds. The heavy day could be 125 pounds for 8 sets of 3-5 repetitions. This gives you a basic indication of the difference between heavy, moderate, and light training days.
Light training is used to coax the muscles along and put them "in the groove" whereas heavy training jars the muscles out of the groove and makes them operate more forcibly when heavy resistance is forced on them. Such heavy training is effective even when done not more than once a week, or two to three times a month. However, include it whenever you feel you are capable of employing it. When you feel the need for a light workout, take it, and when the muscles cry for heavier work, provide it. By following your natural inclinations towards training you can't go wrong and you'll enjoy training, be it heavy, light or moderate.
Ñ
Is Heavy Training Best - John Grimek
(unknown magazine and year)
All Photos - John Grimek
Numerous articles on heavy training have appeared from time to time, but almost as often others make their appearance in print to favor lighter methods, which only serves to confuse many lifters who are unable to decide which type of training they should do to obtain results.
This confusion could be eliminated by including both, or even including a moderate training day, which will meet all demands and work the muscles with every form of varying resistance.
It is true, however, that any novice who begins weight training shows physical improvement in a remarkably short time, if he adheres to proper training methods. His first new experience, after a few short weeks, is to note a new surge of muscular power. Exercises that proved trying and difficult are now easier and he does the movements with ease. Also, the muscles do not tire as easily and they feel harder to his touch. This stimulates his ambitions of becoming stronger and he redoubles his efforts to hasten the results. It is also true that to keep increasing in strength and size, more resistance is required, therefore, heavy training should be included to meet this demand. However, for the novice to plunge into heavy training is not the very best plan, but by increasing the resistance gradually over a period of time, heavier training can be included to advantage.
The trouble with most beginners is that they either try to progress too rapidly, or not fast enough, and therefore do not enjoy the success they deserve or have worked towards. The first few weeks show improvement because proper resistance has been given the muscles which were accustomed to such a regular drill that they respond for a time. But if increased resistance is not given them, they won't improve as fast as they did at the start.
There is a vast difference between heavy training and a lot of training. I know a number of fellows who believe they do heavy training but actually all they do is MORE TRAINING, which isn't heavier but they do additional exercises and more sets, and in some cases more repetitions. I'll concede the point that such a man is doing more exercises, but not necessarily HEAVY TRAINING!
Heavy training means just that: resistance in all the exercises has been greatly increased over previous efforts, but not to the extent of altering the exercise principle. Basically the exercise should be done in almost the same manner except the muscles are forced to work two and three times harder which brings into play some of the muscles not normally used. Consequently, better results can be had by such training if employed occasionally, and by subjecting the muscles to such rigorous training, greater demands are put on them which makes them respond. In cases of arrested development, sticking point, heavy training is often the deciding factor which helps to bypass this condition when this type of training is included.
The question that disturbs many is: how often should heavy training be included and just how heavy should HEAVY training be?
I reiterate, in most cases once a week is sufficient to bring about increased development, but there are those, with years of experience behind them, who fell they must train at least four or five times a week to continue their progress. If the trainee employs four training periods a week and feels he likes heavy training, then twice a week might be better in his case and could be employed something like this: heavy, light moderate, heavy. Of course, there are other determining factors, such as moods and inclinations. If you feel tired and loggy on your scheduled heavy training day, switch to a moderate or light training program for that day. Or if, on your light training day, you feel unusually energetic and capable of training harder, switch to your heavy schedule. By heeding your own natural inclinations you can train according to the way you feel instead of trying to follow some set pattern you laid out to follow. This is always wiser and more beneficial, because when the urge is not there it's difficult to keep forcing yourself.
We all have days of lassitude with the usual lazy streaks and lack the push we normally have which makes training an arduous task. But where there is just plain laziness, usually a few light exercises perk you up and restore your ambition, but when you are physically and mentally depleted, you will continue to feel tired all thru' training, so after a few exercises it's better to skip training until the next period. However, whenever your moods feel the need for heavier training, employ it . . . always give the muscles what they demand and when they demand it. They know best when they are capable of doing heavier work, and they also know when they would rather be coasting along. If you follow your normal impulses in these demands, you should enjoy exercising more and derive equally as much benefit.
There are bodybuilders who thrive best on relatively light training and heavier training to them simply means additional exercises and increased repetitions. I wish to clarify this in relation to heavy training. I mentioned this briefly at the beginning of this article but I should like to enlarge on this. Heavier training must be heavier so that the muscles are worked against a greater increased resistance which forces them to contract more forcibly, strengthening their action. Merely increasing the number of exercises and repetitions is not enough, altho' such action does increase the endurance of the muscle but not the explosive energy needed for greater contractile force, and this can only happen if the muscles are worked almost to their limit with heavier weights.
If you have never tried heavy training, a new thrill awaits you. Of course, heavy training done to often may dull your ambition and make training an ordeal instead of pleasant recreation. Always seek to enjoy your training, and if you split up your training to include one light, one moderate and one heavy day, training will always be pleasing as well as beneficial.
Determine what you yourself would call a MODERATE training schedule. By reducing the weight 20 to 25% and increasing the repetitions by approximately 50%, you will have suitable poundages and repetitions for your LIGHT day. For your HEAVY day, increase the poundage by 20-25% but cut down on the repetitions by approximately 50%, increase the number of sets, and there you have a heavy training day. Always remember, the lighter the workout the more repetitions and less sets should be used, but for heavier workouts the reps are lower and the sets increased.
Purely as an example, if a moderate day of pressing would include 5 sets of 8-10 repetitions with 100 pounds, a light day could be considered as 3 sets of 12-15 repetitions with 80 pounds. The heavy day could be 125 pounds for 8 sets of 3-5 repetitions. This gives you a basic indication of the difference between heavy, moderate, and light training days.
Light training is used to coax the muscles along and put them "in the groove" whereas heavy training jars the muscles out of the groove and makes them operate more forcibly when heavy resistance is forced on them. Such heavy training is effective even when done not more than once a week, or two to three times a month. However, include it whenever you feel you are capable of employing it. When you feel the need for a light workout, take it, and when the muscles cry for heavier work, provide it. By following your natural inclinations towards training you can't go wrong and you'll enjoy training, be it heavy, light or moderate.
Ñ
164
Exercises and workouts / John Grimek, ‘Shaplier Biceps’, S&H, Nov (1957)
« on: April 11, 2018, 12:34:16 AM »
The arm, particularly the biceps muscle, the best-known of all the muscles and incite more interest and controversy than any other group of muscles. Both old and young are for some inexplicable reason, fascinated by strong, muscular looking arms. The very young are always intrigued and not heard anyone with a fine pair of arms “to show me your muscle!” Youngsters don’t realise the almost 700 muscles comprise the muscular makeup of the body, but to then only the biceps muscles because they not up to a peak when the arm is flexed.
And, speaking of older people, on a return trip from Canada a couple of years ago, Jake Hitchins and I stopped for gas in an upper New York state town. It was hot and sticky that day, and my shirt, a short sleeve cotton one, clung tightly to me, especially around my arms. After telling the attendant to “fill ‘er up” I went to the men’s room to freshen up and didn’t notice an older lady rocking in the shade. As I went by she called to my companion asking the nature of my vocation. Jake merely answered I was a writer. A pause followed in apparent contemplation, then she added, “My, what a wonderful pair of arms that young man has.”
When I was told this incident after we got under way I was pretty sure that old gal hasn’t seen many lifters or bodybuilders, and calling me a young man was proof enough her vision wasn’t 20-20. She must have been 80-plus if she was a day, and people that age consider anyone younger a mere kid!
I mention this because it bears out my conviction that arms for reasons unknown attract more attention than any other muscle, from the very young to the extremely old. At practically every stop we made, some comments were made regarding my arms, primarily because my sleeves seemed to be strangling them. However, this was not the first time such incidents occurred. On every trip I ever made comments were made towards other muscles but it was always the arms that received the most. For this reason I often wear long sleeve shirts or jackets for such comments can sometimes be embarrassing and annoying. But a man doesn’t have large arms to create attention. Frequently a well developed arm of 15 to 16 inches causes quite a stir among the neighbourhood small fry who incessantly request the owner to “show your muscle!”
Perhaps all this interest for arms is the result of many romantic tales relative to arm strength which come down to us through generations. Even Longfellow’s poem about the Village Blacksmith did much to popularize “the brawny arms” conception from which “muscles stood out like iron bands.” Although today the village smithy is as obsolete as the horse and buggy, the “brawny arms” conception is still with us.
Screen Shot 2018-01-09 at 17.09.05.png
Frequently large arms are associated with strength, and while this may be true in many cases, it does not reflect the truth for the majority. Arm size does not indicate exceptional strength, although the two make an impressive combination. However, when a good size arm is capped by well-rounded deltoids and massive forearms they make an even better striking appearance and certainly any man with this combination is bound to be fairly strong, especially if these muscles were developed through coordinated, sensible exercise.
I find another odd incident regarding the biceps. Many muscle culturists consider the biceps as a single muscle and assume all biceps have the same general shape in all individuals. The biceps, meaning two-heads, vary considerably among all types of athletes and individuals, showing varying contours even when fully developed. In my opinion there are three distinctive shapes; the high peaked biceps, the rounded baseball type, and the longer but massive biceps without any apparent apex. Biceps that show a high peak are more impressive when the arm is flexed, but the baseball type is also impressive and appears more powerful. The long biceps, when muscular, look more massive and larger than either of the aforementioned two and are usually exceptionally strong. But, shape is usually determined by the manner in which the muscles originate and where they insert, although exercise can help to bring out its basic shape. Biceps strength, too, does not depend on size and frequently a medium-sized arm will out-perform a larger arm in various arm tests. Therefore, while some find it difficult to acquire greater arm mass they invariably acquire unusual strength and vice-versa. But here again this accomplishment depends on training and those, especially beginners, who insist on using heavy weights with fewer repetitions are apt to “toughen up” the muscle making it harder to developer, for a time at least. Under these conditions no amount of training seems to have any effect, although they will show improvement in strength.
When this condition occurs it is best to rest from all arm exercises from two to six weeks, to allow the muscles to return to normal, then light progressive training should be undertaken to coax the muscle along, using 8 to 12 repetitions. Resistance should be increased only when the 12th repetition becomes easy, although some may prefer as many as 15 counts. However, as progress is made and heavier weights are employed the repetitions need not exceed 10, because, quite unconsciously one may be doing more exercises and even employing series of the same exercise making higher repetitions unnecessary. Nevertheless, in doing any set number of counts be sure that most of them are done in correct style. I repeat, the first 5 or 6 reps should be done rather easily, but the remaining reps should require increasing effort on your part… there’s your cue and the true secret of biceps development.
Those who begin to swing curl or “cheat” with the first repetition are not using the entire biceps muscle, consequently develop a peculiar shaped arm. When hanging normally at the sides, the crook of elbow isn’t as full or in proportion to the upper biceps, and when the arm is flexed a large gap between the curve of the biceps and the elbow is seen. Naturally some space will be evident because the biceps contracts and shortens, but in many cases there is an excessive gap in what are considered well developed arms. Arms that have their tendons torn will naturally show a decided gap, but arms that are normal with this excessive space are the result of specialising too early on cheating curls, or employing such exercises that eliminate the starting action of the lower biceps ends. To develop this lower end of the biceps will require more deliberate starting action and a thorough extension of the biceps each time the arm is flexed. Reverse curls also react favourably here, as do curls with dumbells while keeping the palms facing each other.
I want to emphasize here that I am not condemning cheating curls because this method is favoured by the “opposition.” Such exercise may have a place in the training routine of many exercise fans, but is not suited to the development is below par. Personally, I have never seen such curls develop any arm from scratch to outstanding proportions, and I have never met anyone else who did.
Screen Shot 2018-01-09 at 17.08.52.png
Those who use such exercises NOW have done enough proper exercises to develop their arms first before using this style, more as a means of using heavier weights, which point is conceded, but even then the question remains, whether the biceps actually got stronger or whether it is the combination of other muscles involved that encourage the use of heavier poundage. Anyone who employs this exercise realizes the biceps alone do not curl the weight, but the powerful muscles of the back, legs and abdomen all help to proved the impetus for completing the exercise. I can readily understand the use of this style to encourage more strength where progress of strength has not kept up with development, but so far as actual development resulting from the exclusive use of this style, it is doubtful. In one of our exhibitions on a cross country tour in 1940 I clean-curled 295 lbs. which I also pressed using the same undergrip, but this clean was nothing more than an exaggerated from of cheating curl.
Yet under strict conditions I was capable of 215 but could easily cheat curl 240 and 250 repetitions. To make claims for “curling such weights” would be preposterous, and this is precisely what many are doing today. My real purpose for doing an occasional cheating curl those days was not to encourage biceps development, but as a means of increasing my cleaning ability, which was done mostly by arm power!
For complete biceps development they should be thoroughly exercised by employing a full range of action’ contracting and extending the biceps fully. Repetitions for developing purposes for the majority seem to favour 8 to 12 counts, more for some, less for those who include more variety and multiple sets. Beginners will always do better when 12 or even 15 reps are used, since they do not include a large variety of exercises. Ordinary chinning will often increase biceps size for the average individual, and when combined with such exercises as rope climbing and rowing, gains are more rapid. Yet, chinning never did increase the arm girth of those who already achieved fair development from weight training, unless weights were attracted to the feet to increase the resistance. Curling exercises react more directly and resistance can be applied to meet the demand of the growing muscle, benefitting the biceps.
Many muscle culturists believe that only curling movements will effect biceps development, while in reality there are many exercises that influence and activate the biceps. In all rowing exercises, for example, the upper arm muscles are strongly involved, especially the brachialis, the muscle that adds width and thickness to the biceps region. Lots of fellows have huge looking arms hanging at their sides, but when viewed from the front the biceps are thin and shallow looking, all because the brachialis lacks complete development. A well developed arm usually looks wide from the sides and equally as thick from the front. It’s because the brachialis, which lies beneath the biceps and extends on each side of the arm, helps to show more massive development. Its tendons attach deeper and lower into the forearms and provide better leverage for the biceps.
Most exercises done on the “lat machine” induce some biceps growth, effectively different from regular curling and is advisable if this apparatus is at your disposal. High pullups are equally beneficial to the biceps, as are all methods of cleaning weights to shoulders. Therefore, it’s easy to see how the biceps can be worked even if curls were not included regularly. However, some form of curls are best included if one seeks to attain the maximum in biceps size. Nevertheless there are some fellows who think that in order to get big arms or keep them they have to curl and curl everyday, often using the heaviest weights possible. Frankly, with only a minimum of exercise I manage to retain myself in fair condition as the posed pictures recently taken show. What’s more, for almost seven years I have done practically no curls and am only now trying to coax myself into using them, yet I find no obvious decrease in arm girth. In my training I try to get the most out of my exercises with the least amount of effort and anyone else can do the same, providing they follow sensible training exercises.
Occasionally we have training with us a man who finds a way to cheat in any exercise you give him and one of specialities is a travesty on the two hands curl which he calls “lurchers” which are nothing more than a forward-bend, a heave and then a backbend before the dumbbells reach his shoulders … all in “perfect military form” because he doesn’t use either the split or squat style! Whenever we ride him for his efforts his retort is always…it works my arms! This we know, but we also know what a terrific strain his back suffers, and once his back gives out the “lurchers” will come to an end! Often I have challenged him to hold those dumbbells in his hands without any effort to “curl” them, for a minute or so, to prove he will still feel the same strain but he refuses to accept the terms. It doesn’t take much reasoning to realize that nay strain or stress is enough to fatigue the muscle, but my question is, does this help development? Development results only when the muscle is used over its entire normal range, and this applies to all muscles as well as the biceps.
Proper curling motions will undoubtedly cause the biceps to grow and strengthen, although the exercises mentioned previously are also very beneficial and can help to round out this muscle more fully. Regular curls work the biceps very well but some men fail to achieve full contraction in this upright position. By bending forward from the hips, leverage is increased and imparts greater action and resistance to the biceps. Reverse curls, knuckles up, works the biceps differently and bring the forearm muscles into play. Curling dumbbells, knuckles facing out, also works the forearms and activates the lower points of the biceps. Alternate curls are no different except when one acquires the rhythm of performance, more weight can be used in each hand. Nevertheless, I would like to reitate, while weight is important in all exercises to gain size and strength, it must be emphasized here that correct performance is equally as important in early stages even more so than employing limit poundages. If handling heavier weights is your objective then you can do the exercise in any fashion you like, but if you seek optimal development, be sure you work the muscle correctly first, then if additional work is required for strengthening purposes, employ maximum poundages in the cheating style.
To achieve optimal biceps size it’s not necessary to do a dozen biceps exercises, although three to five exercises can do done unless numerous sets are used, then fewer exercises and lower reps are advocated.
A word regarding measurements. Regular readers all know we do not stress measurements. The reason for this is obvious; too any grossly exaggerated measurements are published in other magazines. The reason for this is obvious; too many grossly exaggerated measurements are published in other magazines. The number of men today claiming 18, 19 and even 20 inch arms is difficult to count, yet only a small percentage actually have the measurement they claim. Our aim therefore is not to enoucrage falsified girths but suggest such measurements be judged by proportions and not the tape. A man whose forearms are well developed will have a large looking arm, but if the forearm lacks development the upper arm may appear larger than it is because of the contrasts and vice versa. In fact, forearm size is controlled to a large degree by wrist size, the upper arm by the forearms and deltoids. One writer, Alan Calvert, was of the opinion that if the forearms and deltoids were superbly developed, the upper arm would take care of itself. It might to a certain extent but some direct exercises should be done to encourage this growth.
Arm length is another factor to consider in relation to arm size. The longer the humerus the “more meat” will such an arm have, making it more massive, although it may not appear any larger than the arm that is two or more inches shorter and equally developed. Stanko’s arm is rather long and shows massiveness not accurately revealed in pictures. Bruce Randall, who visits us regularly, has tremendous looking arms of exceptional length. Strangely enough they look more massive when just hanging at his side or when he flexes his triceps in front of his chest. Because of his arm length he probably has “more meat” on his arm than any man his size, being muscular as well.
As for exercises, there are more than can be mentioned if one considers all movements that influence biceps development, but a brief break-down is that barbells, dumbbells and kettlebells can all be used to affect the biceps. Just as many can be done with cables or chest expanders, “crusher apparatus”, gymnastic equipment and many can be done without any equipment. However, increasing resistance must be maintained if the muscle is expected to improve with certain number of repetitions needed to stimulate this muscle growth. Bear in mind that several correct movements are essential that work the biceps over their full range before the shorter, heavier movements are done. Repetitions need not be excessive and those bent on following a system of sets instead of a wider variety should try the 10-8-6-5-3 system of reps which call for increased weight with each consecutive set. Using this system, three to five exercises would be more than sufficient, particularly if several indirect movements are employed in your training routine. Nevertheless, remember to do them correctly, if you are interested in building a shapelier biceps.
And, speaking of older people, on a return trip from Canada a couple of years ago, Jake Hitchins and I stopped for gas in an upper New York state town. It was hot and sticky that day, and my shirt, a short sleeve cotton one, clung tightly to me, especially around my arms. After telling the attendant to “fill ‘er up” I went to the men’s room to freshen up and didn’t notice an older lady rocking in the shade. As I went by she called to my companion asking the nature of my vocation. Jake merely answered I was a writer. A pause followed in apparent contemplation, then she added, “My, what a wonderful pair of arms that young man has.”
When I was told this incident after we got under way I was pretty sure that old gal hasn’t seen many lifters or bodybuilders, and calling me a young man was proof enough her vision wasn’t 20-20. She must have been 80-plus if she was a day, and people that age consider anyone younger a mere kid!
I mention this because it bears out my conviction that arms for reasons unknown attract more attention than any other muscle, from the very young to the extremely old. At practically every stop we made, some comments were made regarding my arms, primarily because my sleeves seemed to be strangling them. However, this was not the first time such incidents occurred. On every trip I ever made comments were made towards other muscles but it was always the arms that received the most. For this reason I often wear long sleeve shirts or jackets for such comments can sometimes be embarrassing and annoying. But a man doesn’t have large arms to create attention. Frequently a well developed arm of 15 to 16 inches causes quite a stir among the neighbourhood small fry who incessantly request the owner to “show your muscle!”
Perhaps all this interest for arms is the result of many romantic tales relative to arm strength which come down to us through generations. Even Longfellow’s poem about the Village Blacksmith did much to popularize “the brawny arms” conception from which “muscles stood out like iron bands.” Although today the village smithy is as obsolete as the horse and buggy, the “brawny arms” conception is still with us.
Screen Shot 2018-01-09 at 17.09.05.png
Frequently large arms are associated with strength, and while this may be true in many cases, it does not reflect the truth for the majority. Arm size does not indicate exceptional strength, although the two make an impressive combination. However, when a good size arm is capped by well-rounded deltoids and massive forearms they make an even better striking appearance and certainly any man with this combination is bound to be fairly strong, especially if these muscles were developed through coordinated, sensible exercise.
I find another odd incident regarding the biceps. Many muscle culturists consider the biceps as a single muscle and assume all biceps have the same general shape in all individuals. The biceps, meaning two-heads, vary considerably among all types of athletes and individuals, showing varying contours even when fully developed. In my opinion there are three distinctive shapes; the high peaked biceps, the rounded baseball type, and the longer but massive biceps without any apparent apex. Biceps that show a high peak are more impressive when the arm is flexed, but the baseball type is also impressive and appears more powerful. The long biceps, when muscular, look more massive and larger than either of the aforementioned two and are usually exceptionally strong. But, shape is usually determined by the manner in which the muscles originate and where they insert, although exercise can help to bring out its basic shape. Biceps strength, too, does not depend on size and frequently a medium-sized arm will out-perform a larger arm in various arm tests. Therefore, while some find it difficult to acquire greater arm mass they invariably acquire unusual strength and vice-versa. But here again this accomplishment depends on training and those, especially beginners, who insist on using heavy weights with fewer repetitions are apt to “toughen up” the muscle making it harder to developer, for a time at least. Under these conditions no amount of training seems to have any effect, although they will show improvement in strength.
When this condition occurs it is best to rest from all arm exercises from two to six weeks, to allow the muscles to return to normal, then light progressive training should be undertaken to coax the muscle along, using 8 to 12 repetitions. Resistance should be increased only when the 12th repetition becomes easy, although some may prefer as many as 15 counts. However, as progress is made and heavier weights are employed the repetitions need not exceed 10, because, quite unconsciously one may be doing more exercises and even employing series of the same exercise making higher repetitions unnecessary. Nevertheless, in doing any set number of counts be sure that most of them are done in correct style. I repeat, the first 5 or 6 reps should be done rather easily, but the remaining reps should require increasing effort on your part… there’s your cue and the true secret of biceps development.
Those who begin to swing curl or “cheat” with the first repetition are not using the entire biceps muscle, consequently develop a peculiar shaped arm. When hanging normally at the sides, the crook of elbow isn’t as full or in proportion to the upper biceps, and when the arm is flexed a large gap between the curve of the biceps and the elbow is seen. Naturally some space will be evident because the biceps contracts and shortens, but in many cases there is an excessive gap in what are considered well developed arms. Arms that have their tendons torn will naturally show a decided gap, but arms that are normal with this excessive space are the result of specialising too early on cheating curls, or employing such exercises that eliminate the starting action of the lower biceps ends. To develop this lower end of the biceps will require more deliberate starting action and a thorough extension of the biceps each time the arm is flexed. Reverse curls also react favourably here, as do curls with dumbells while keeping the palms facing each other.
I want to emphasize here that I am not condemning cheating curls because this method is favoured by the “opposition.” Such exercise may have a place in the training routine of many exercise fans, but is not suited to the development is below par. Personally, I have never seen such curls develop any arm from scratch to outstanding proportions, and I have never met anyone else who did.
Screen Shot 2018-01-09 at 17.08.52.png
Those who use such exercises NOW have done enough proper exercises to develop their arms first before using this style, more as a means of using heavier weights, which point is conceded, but even then the question remains, whether the biceps actually got stronger or whether it is the combination of other muscles involved that encourage the use of heavier poundage. Anyone who employs this exercise realizes the biceps alone do not curl the weight, but the powerful muscles of the back, legs and abdomen all help to proved the impetus for completing the exercise. I can readily understand the use of this style to encourage more strength where progress of strength has not kept up with development, but so far as actual development resulting from the exclusive use of this style, it is doubtful. In one of our exhibitions on a cross country tour in 1940 I clean-curled 295 lbs. which I also pressed using the same undergrip, but this clean was nothing more than an exaggerated from of cheating curl.
Yet under strict conditions I was capable of 215 but could easily cheat curl 240 and 250 repetitions. To make claims for “curling such weights” would be preposterous, and this is precisely what many are doing today. My real purpose for doing an occasional cheating curl those days was not to encourage biceps development, but as a means of increasing my cleaning ability, which was done mostly by arm power!
For complete biceps development they should be thoroughly exercised by employing a full range of action’ contracting and extending the biceps fully. Repetitions for developing purposes for the majority seem to favour 8 to 12 counts, more for some, less for those who include more variety and multiple sets. Beginners will always do better when 12 or even 15 reps are used, since they do not include a large variety of exercises. Ordinary chinning will often increase biceps size for the average individual, and when combined with such exercises as rope climbing and rowing, gains are more rapid. Yet, chinning never did increase the arm girth of those who already achieved fair development from weight training, unless weights were attracted to the feet to increase the resistance. Curling exercises react more directly and resistance can be applied to meet the demand of the growing muscle, benefitting the biceps.
Many muscle culturists believe that only curling movements will effect biceps development, while in reality there are many exercises that influence and activate the biceps. In all rowing exercises, for example, the upper arm muscles are strongly involved, especially the brachialis, the muscle that adds width and thickness to the biceps region. Lots of fellows have huge looking arms hanging at their sides, but when viewed from the front the biceps are thin and shallow looking, all because the brachialis lacks complete development. A well developed arm usually looks wide from the sides and equally as thick from the front. It’s because the brachialis, which lies beneath the biceps and extends on each side of the arm, helps to show more massive development. Its tendons attach deeper and lower into the forearms and provide better leverage for the biceps.
Most exercises done on the “lat machine” induce some biceps growth, effectively different from regular curling and is advisable if this apparatus is at your disposal. High pullups are equally beneficial to the biceps, as are all methods of cleaning weights to shoulders. Therefore, it’s easy to see how the biceps can be worked even if curls were not included regularly. However, some form of curls are best included if one seeks to attain the maximum in biceps size. Nevertheless there are some fellows who think that in order to get big arms or keep them they have to curl and curl everyday, often using the heaviest weights possible. Frankly, with only a minimum of exercise I manage to retain myself in fair condition as the posed pictures recently taken show. What’s more, for almost seven years I have done practically no curls and am only now trying to coax myself into using them, yet I find no obvious decrease in arm girth. In my training I try to get the most out of my exercises with the least amount of effort and anyone else can do the same, providing they follow sensible training exercises.
Occasionally we have training with us a man who finds a way to cheat in any exercise you give him and one of specialities is a travesty on the two hands curl which he calls “lurchers” which are nothing more than a forward-bend, a heave and then a backbend before the dumbbells reach his shoulders … all in “perfect military form” because he doesn’t use either the split or squat style! Whenever we ride him for his efforts his retort is always…it works my arms! This we know, but we also know what a terrific strain his back suffers, and once his back gives out the “lurchers” will come to an end! Often I have challenged him to hold those dumbbells in his hands without any effort to “curl” them, for a minute or so, to prove he will still feel the same strain but he refuses to accept the terms. It doesn’t take much reasoning to realize that nay strain or stress is enough to fatigue the muscle, but my question is, does this help development? Development results only when the muscle is used over its entire normal range, and this applies to all muscles as well as the biceps.
Proper curling motions will undoubtedly cause the biceps to grow and strengthen, although the exercises mentioned previously are also very beneficial and can help to round out this muscle more fully. Regular curls work the biceps very well but some men fail to achieve full contraction in this upright position. By bending forward from the hips, leverage is increased and imparts greater action and resistance to the biceps. Reverse curls, knuckles up, works the biceps differently and bring the forearm muscles into play. Curling dumbbells, knuckles facing out, also works the forearms and activates the lower points of the biceps. Alternate curls are no different except when one acquires the rhythm of performance, more weight can be used in each hand. Nevertheless, I would like to reitate, while weight is important in all exercises to gain size and strength, it must be emphasized here that correct performance is equally as important in early stages even more so than employing limit poundages. If handling heavier weights is your objective then you can do the exercise in any fashion you like, but if you seek optimal development, be sure you work the muscle correctly first, then if additional work is required for strengthening purposes, employ maximum poundages in the cheating style.
To achieve optimal biceps size it’s not necessary to do a dozen biceps exercises, although three to five exercises can do done unless numerous sets are used, then fewer exercises and lower reps are advocated.
A word regarding measurements. Regular readers all know we do not stress measurements. The reason for this is obvious; too any grossly exaggerated measurements are published in other magazines. The reason for this is obvious; too many grossly exaggerated measurements are published in other magazines. The number of men today claiming 18, 19 and even 20 inch arms is difficult to count, yet only a small percentage actually have the measurement they claim. Our aim therefore is not to enoucrage falsified girths but suggest such measurements be judged by proportions and not the tape. A man whose forearms are well developed will have a large looking arm, but if the forearm lacks development the upper arm may appear larger than it is because of the contrasts and vice versa. In fact, forearm size is controlled to a large degree by wrist size, the upper arm by the forearms and deltoids. One writer, Alan Calvert, was of the opinion that if the forearms and deltoids were superbly developed, the upper arm would take care of itself. It might to a certain extent but some direct exercises should be done to encourage this growth.
Arm length is another factor to consider in relation to arm size. The longer the humerus the “more meat” will such an arm have, making it more massive, although it may not appear any larger than the arm that is two or more inches shorter and equally developed. Stanko’s arm is rather long and shows massiveness not accurately revealed in pictures. Bruce Randall, who visits us regularly, has tremendous looking arms of exceptional length. Strangely enough they look more massive when just hanging at his side or when he flexes his triceps in front of his chest. Because of his arm length he probably has “more meat” on his arm than any man his size, being muscular as well.
As for exercises, there are more than can be mentioned if one considers all movements that influence biceps development, but a brief break-down is that barbells, dumbbells and kettlebells can all be used to affect the biceps. Just as many can be done with cables or chest expanders, “crusher apparatus”, gymnastic equipment and many can be done without any equipment. However, increasing resistance must be maintained if the muscle is expected to improve with certain number of repetitions needed to stimulate this muscle growth. Bear in mind that several correct movements are essential that work the biceps over their full range before the shorter, heavier movements are done. Repetitions need not be excessive and those bent on following a system of sets instead of a wider variety should try the 10-8-6-5-3 system of reps which call for increased weight with each consecutive set. Using this system, three to five exercises would be more than sufficient, particularly if several indirect movements are employed in your training routine. Nevertheless, remember to do them correctly, if you are interested in building a shapelier biceps.
165
Exercises and workouts / How I developed my calves, by Reg Park (1952)
« on: April 10, 2018, 11:58:02 PM »
From the first Reg's magazine, "Muscleman". Short and clear.
166
Exercises and workouts / Train for Power, by Reg Park
« on: April 10, 2018, 08:50:59 AM »
From the Reg Park journal. Unknown date.
Part 1:
Part 1:
167
Exercises and workouts / Planning your training routine by Reg Park (1954)
« on: April 08, 2018, 01:05:12 AM »
A short but usefull article showing a Reg Park simple and solid routine.
From the The Reg Park Journal of 1954, Sept.
From the The Reg Park Journal of 1954, Sept.
168
Exercises and workouts / The Reg Park 3 steps 5X5 workout
« on: July 27, 2017, 12:55:03 AM »
The Reg Park 3 Step 5×5 Workout
Reg Park’s 3 Step 5×5 workout is the original variation and also the most famous.
strength and bulk training for weightlifters and bodybuilders by reg park
First published in Park’s 1960 manual ‘Strength & Bulk Training for Weight Lifters & Body Builders‘, it comprises 3 phases of progressive volume and difficulty, with each phase lasting 3 months.
So, if you need help with the Maths, that means the entire cycle will last about 9 months.
Download A Printable PDF Of This Workout
Just share this post on social media to download a printable PDF of this workout.
Tweet
Like
+1
Phase 1
Exercise Sets Reps
45-degree Back Extension 3 10
Back Squat 5 5
Bench Press 5 5
Deadlift 5 5
Phase 2
Exercise Sets Reps
45-degree Back Extension 3-4 10
Front Squat 5 5
Back Squat 5 5
Bench Press 5 5
Military Press 5 5
High Pull 5 5
Deadlift 5 5
Calf Raise 5 25
Phase 3
Exercise Sets Reps
45-degree Back Extension 4 10
Front Squat 5 5
Back Squat 5 5
Bench Press 5 5
Bent Over Row 5 5
Deadlift 5 5
Behind-the-neck Press 5 5
Barbell Curl 5 5
Lying Triceps Extension 5 5
Calf Raise 5 20
Notes
Warm Up Sets
What sets Park’s 5×5 routine apart from, say, Bill Star’s or Medhi’s’, is that the first 2 sets of 5 are warm-up sets.
For these 2 sets, progressively increase the weight at similar intervals.
So, for example, your 5 sets on Bench Press might look like this:
1 x 50kg, 1 x 75kg, 3 x 100kg.
Progression
Once you can complete that last 3 sets of 5 reps for an exercise, add 2.5-5kg to the bar.
Then just rinse and repeat.
Rest
Phase 1: 3-5 minutes between each set.
Phase 2: 2 minutes between each set.
Phase 3: 2 minutes between each set.
Failure
Park was a strong advocate of not training to failure as he believed this led to frustration and negativity which would hinder other heavy lifts.
So make sure you leave some juice in the tank while working through this routine!
Duration
For each phrase train 3 times per week for 3 months.
Recovery
Reg Park prescribes lots of rest and sleep (at least 8 hours) alongside a diet loaded with full cream milk, red meat, eggs, and protein powders.
Raaaaargh!
Thoughts
reg park 5x5I’m a huge advocate of this routine – it’s a simple, proven and ridiculously effective way to gain size and strength.
In my view, most beginners today are fed workouts by bodybuilding magazines which, while they might be might effective for a certain demographic, are not really geared towards building a well-rounded, structurally sound physique.
This 3 Step 5×5 routine harkens back to an era before steroids flowed like water and bodybuilders trained like strength athletes – and they were all the better because of it!
Having blown the trumpet for this routine, there are, however, some issues with it.
By the time you hit the phases 2 and 3 the volume of work in each session becomes insanely high.
In Phase 3, for instance, you will be working through 49 sets per session!
You will need at least 2 to 3 hours in the gym to get through all of that.
These colossal sessions were very common back in the day – indeed guys like Park, Reeves and Grimek used to live in the gym.
Unfortunately, most of us are not lucky enough to enjoy a career which involves downing milk and squatting, which means that fitting these monster sessions around your weekly routine can become problematic.
It can be done, but it’s certainly a tough gig.
I tend to either to split up the routine between 2 smaller sessions or drop down to 3 sets on some of the exercises.
And, as a final word of caution, while this routine is not as intense as say GVT or Squats and Milk, the high volume of sets involved still requires your respect, especially if you’re a beginner.
I guarantee your CNS will not know what’s hit it!
Reg Park’s 3 Step 5×5 workout is the original variation and also the most famous.
strength and bulk training for weightlifters and bodybuilders by reg park
First published in Park’s 1960 manual ‘Strength & Bulk Training for Weight Lifters & Body Builders‘, it comprises 3 phases of progressive volume and difficulty, with each phase lasting 3 months.
So, if you need help with the Maths, that means the entire cycle will last about 9 months.
Download A Printable PDF Of This Workout
Just share this post on social media to download a printable PDF of this workout.
Tweet
Like
+1
Phase 1
Exercise Sets Reps
45-degree Back Extension 3 10
Back Squat 5 5
Bench Press 5 5
Deadlift 5 5
Phase 2
Exercise Sets Reps
45-degree Back Extension 3-4 10
Front Squat 5 5
Back Squat 5 5
Bench Press 5 5
Military Press 5 5
High Pull 5 5
Deadlift 5 5
Calf Raise 5 25
Phase 3
Exercise Sets Reps
45-degree Back Extension 4 10
Front Squat 5 5
Back Squat 5 5
Bench Press 5 5
Bent Over Row 5 5
Deadlift 5 5
Behind-the-neck Press 5 5
Barbell Curl 5 5
Lying Triceps Extension 5 5
Calf Raise 5 20
Notes
Warm Up Sets
What sets Park’s 5×5 routine apart from, say, Bill Star’s or Medhi’s’, is that the first 2 sets of 5 are warm-up sets.
For these 2 sets, progressively increase the weight at similar intervals.
So, for example, your 5 sets on Bench Press might look like this:
1 x 50kg, 1 x 75kg, 3 x 100kg.
Progression
Once you can complete that last 3 sets of 5 reps for an exercise, add 2.5-5kg to the bar.
Then just rinse and repeat.
Rest
Phase 1: 3-5 minutes between each set.
Phase 2: 2 minutes between each set.
Phase 3: 2 minutes between each set.
Failure
Park was a strong advocate of not training to failure as he believed this led to frustration and negativity which would hinder other heavy lifts.
So make sure you leave some juice in the tank while working through this routine!
Duration
For each phrase train 3 times per week for 3 months.
Recovery
Reg Park prescribes lots of rest and sleep (at least 8 hours) alongside a diet loaded with full cream milk, red meat, eggs, and protein powders.
Raaaaargh!
Thoughts
reg park 5x5I’m a huge advocate of this routine – it’s a simple, proven and ridiculously effective way to gain size and strength.
In my view, most beginners today are fed workouts by bodybuilding magazines which, while they might be might effective for a certain demographic, are not really geared towards building a well-rounded, structurally sound physique.
This 3 Step 5×5 routine harkens back to an era before steroids flowed like water and bodybuilders trained like strength athletes – and they were all the better because of it!
Having blown the trumpet for this routine, there are, however, some issues with it.
By the time you hit the phases 2 and 3 the volume of work in each session becomes insanely high.
In Phase 3, for instance, you will be working through 49 sets per session!
You will need at least 2 to 3 hours in the gym to get through all of that.
These colossal sessions were very common back in the day – indeed guys like Park, Reeves and Grimek used to live in the gym.
Unfortunately, most of us are not lucky enough to enjoy a career which involves downing milk and squatting, which means that fitting these monster sessions around your weekly routine can become problematic.
It can be done, but it’s certainly a tough gig.
I tend to either to split up the routine between 2 smaller sessions or drop down to 3 sets on some of the exercises.
And, as a final word of caution, while this routine is not as intense as say GVT or Squats and Milk, the high volume of sets involved still requires your respect, especially if you’re a beginner.
I guarantee your CNS will not know what’s hit it!
169
Exercises and workouts / Reg Park Mr Universe course
« on: July 27, 2017, 12:49:55 AM »
The Mr Universe Course
One of his most popular publications at the time was a pioneering, in-depth training manual which revealed the methodology he employed to win the coveted Mr Universe title.
This course was first published in 1953 under the title The Reg Park Mr Universe Barbell & Dumbbell Course: Mr Universe Training Methods Revealed.
Whereas Reg prescribed his 5×5 course Strength & Bulk Training For Weightlifters & Bodybuilders to those looking to bulk up as quickly and dramatically as possible, his Mr Universe course was the master routine he typically recommended to those chasing lean mass.
The principles prescribed therein formed a weight lifting doctrine that would influence generations of bodybuilders to come, including Arnold Schwarzenegger and his pre-steroid “Golden Six” training schedule.
Reg Park Mr Universe Course
Like all natural bodybuilders of the pre-steroid era, Reg Park advocated full-body training built around heavy compound lifts (squats, presses, rows, pullovers, etc) as the most effective way to build muscle mass.
The entire programme, as outlined below, runs for 32 weeks (eight months) and is broken down into four separate courses to provide exercise variety and prevent monotony (more on this later). You must rest one week after each course.
First Course (8 Weeks)
Exercise Sets Reps
The Two-Arm Press 1-3 8-10
The Squat 1-3 8-10
Straight Arm Pullover 1-3 8-10
Toe Raise 2 (1 set for each leg) 10
Shoulder Shrugs 1-3 8-10
Bent-Over Rowing 1-3 8-10
Barbell Curls 1-3 8-10
Wrist Roller 1-3 8-10
Neck Resistance 1-3 8-10
Sit-Ups 1-3 8-10
Rest (1 week)
Second Course (8 Weeks)
Exercise Sets Reps
Press Behind Neck 3 10
The Front Squat 3 10
Bent-Arm Arm Pullover on Bench with Barbell 3 10
Toe Raise 3 20
Bench Press 3 10
French Curl 3 10
One-Arm Rowing with Dumbbell 3 10
Dumbell Curl 3 10
Wrist Curl with Barbell 3 10
Side Bends 3 10
Rest (1 Week)
Third Course (8 Weeks)
Exercise Sets Reps
Dumbbell Press 3-4 10
Lateral Raise Standing 3-4 10
The Squat 3-4 10
Straight-Arm Pullovers on Bench with Dumbbell 3-4 10
Toe Raise with Partner 4 30
Incline Bench Press with Dumbbells 3-4 10
Lateral Raise Lying 3-4 10
Dumbell Tricep Curl 3-4 10
Stiff-Leg Deadlift 3-4 10
Chinning the Bar 3-4 10
Incline Dumbbell Curl 3-4 10
Central Loading Curls 3-4 10
Sit-Ups on Abdominal Bench 3-4 10
Side Bends 3-4 10
Reverse Curls for Barbells 3-4 10
Rest (1 week)
Fourth Course (8 Weeks)
Exercise Sets Reps
Press Behind Neck 3 8
Dumbbell Press 3 8
The Front Squat 3 8
Bent-Arm Pullover on Bench with Barbell 3 8
Toe Raise with Partner 5 30
Incline Bench Press with Dumbbell 3 8
Flat Bench Press with Dumbbells 3 8
Over Tricep Curl with Dumbbell 3 8
Parallel Bar Dips or Lying Triceps Curl with Barbell 3 8
Shoulder Shrugs 3 8
Upright Rowing 3 8
Barbell Curl 3 8
Seated Dumbbell Curl 3 8
Leg Raises on Chinning Bar 3 8
Rest (1 Week)
One of his most popular publications at the time was a pioneering, in-depth training manual which revealed the methodology he employed to win the coveted Mr Universe title.
This course was first published in 1953 under the title The Reg Park Mr Universe Barbell & Dumbbell Course: Mr Universe Training Methods Revealed.
Whereas Reg prescribed his 5×5 course Strength & Bulk Training For Weightlifters & Bodybuilders to those looking to bulk up as quickly and dramatically as possible, his Mr Universe course was the master routine he typically recommended to those chasing lean mass.
The principles prescribed therein formed a weight lifting doctrine that would influence generations of bodybuilders to come, including Arnold Schwarzenegger and his pre-steroid “Golden Six” training schedule.
Reg Park Mr Universe Course
Like all natural bodybuilders of the pre-steroid era, Reg Park advocated full-body training built around heavy compound lifts (squats, presses, rows, pullovers, etc) as the most effective way to build muscle mass.
The entire programme, as outlined below, runs for 32 weeks (eight months) and is broken down into four separate courses to provide exercise variety and prevent monotony (more on this later). You must rest one week after each course.
First Course (8 Weeks)
Exercise Sets Reps
The Two-Arm Press 1-3 8-10
The Squat 1-3 8-10
Straight Arm Pullover 1-3 8-10
Toe Raise 2 (1 set for each leg) 10
Shoulder Shrugs 1-3 8-10
Bent-Over Rowing 1-3 8-10
Barbell Curls 1-3 8-10
Wrist Roller 1-3 8-10
Neck Resistance 1-3 8-10
Sit-Ups 1-3 8-10
Rest (1 week)
Second Course (8 Weeks)
Exercise Sets Reps
Press Behind Neck 3 10
The Front Squat 3 10
Bent-Arm Arm Pullover on Bench with Barbell 3 10
Toe Raise 3 20
Bench Press 3 10
French Curl 3 10
One-Arm Rowing with Dumbbell 3 10
Dumbell Curl 3 10
Wrist Curl with Barbell 3 10
Side Bends 3 10
Rest (1 Week)
Third Course (8 Weeks)
Exercise Sets Reps
Dumbbell Press 3-4 10
Lateral Raise Standing 3-4 10
The Squat 3-4 10
Straight-Arm Pullovers on Bench with Dumbbell 3-4 10
Toe Raise with Partner 4 30
Incline Bench Press with Dumbbells 3-4 10
Lateral Raise Lying 3-4 10
Dumbell Tricep Curl 3-4 10
Stiff-Leg Deadlift 3-4 10
Chinning the Bar 3-4 10
Incline Dumbbell Curl 3-4 10
Central Loading Curls 3-4 10
Sit-Ups on Abdominal Bench 3-4 10
Side Bends 3-4 10
Reverse Curls for Barbells 3-4 10
Rest (1 week)
Fourth Course (8 Weeks)
Exercise Sets Reps
Press Behind Neck 3 8
Dumbbell Press 3 8
The Front Squat 3 8
Bent-Arm Pullover on Bench with Barbell 3 8
Toe Raise with Partner 5 30
Incline Bench Press with Dumbbell 3 8
Flat Bench Press with Dumbbells 3 8
Over Tricep Curl with Dumbbell 3 8
Parallel Bar Dips or Lying Triceps Curl with Barbell 3 8
Shoulder Shrugs 3 8
Upright Rowing 3 8
Barbell Curl 3 8
Seated Dumbbell Curl 3 8
Leg Raises on Chinning Bar 3 8
Rest (1 Week)
170
Exercises and workouts / The Milk and Squats old school program for bulking
« on: November 22, 2016, 11:36:46 AM »
From www.Strength-Oldschool.com
The Squats And Milk Program – John McCallum
Bulking Up — Strength & Health, November 1968.
By John McCallum
John McCallum
Years ago, a fool proof method of bulking up was discovered. And yet gaining weight is a major problem with bodybuilders today because the old method somehow got lost in the shuffle. It’s too bad, because gaining weight is really no problem. Bulking up is far and away the easiest part of bodybuilding. If you want to make use of some old gold and really apply yourself, you can gain lots of weight. If you want to quit scratching around for something new for a couple of months, you can get as bulky as you want.Let’s review the old method, and then we’ll outline a program for you. We can sum up the essentials very quickly. Squats and milk. That’s the gist of it. Heavy squats and lots of milk and never mind if the principle is years old.If you’re in doubt, let me tell you this. I get scores of letters from lifters around the country who’ve tried the squats and milk program. They all say the same thing. They gained more weight in a month on the squats and milk than they had in a year or more on other types of programs. Gains of twenty to thirty pounds in a month are not uncommon. If you don’t gain at least ten pounds a month you’re doing something wrong.Lets take it piece by piece. We’ll start with the milk bit.
The bodybuilders who don’t gain well on milk usually fail because they misunderstand the instructions to drink a lot of it. I’ve met a few men who thought a couple glasses was a lot. That’s not what I mean. When I say a lot of milk, I’m talking about a gallon or so a day. A gallon of milk a day may sound excessive, and perhaps it is, but it’s a sure guarantee of fast gains.You can even soup up the milk a bit by adding a few items to it; like a day’s supply of protein supplement, some ice cream or maybe some skim milk powder. Either way, just make sure you drink a gallon a day.The other essential to the program is the squat. This, like the milk, is often badly misunderstood. Let’s outline a bulking up routine for you, and discuss the squat in it’s proper place in the program. You should start your program with a brief warmup. Spend about five minutes bending and twisting, doing light repetition snatches or cleans, sit-ups, running in place, and so on.
Don’t wear yourself out on the warmup. Just get your blood moving and a good feeling about the whole thing.Your first exercise is the press behind the neck. Do three sets of twelve reps.Don’t be frightened by the relatively high reps, and don’t be stampeded into using low rep stuff. The value of low reps has been greatly exaggerated. Moderately high reps, properly used, provide umpteen times the growth stimulation, and are so much better for your health that comparisons become ridiculous. Do the presses in strict style with a medium width grip. Work hard on them and try to force the poundage way up. There’s no use kidding yourself on this or any other exercise.
If you use baby sized weights, then you can expect baby sized muscles. It’s as simple as that and there’s no way out of it.If you want respectable deltoid, trapezius, and triceps development, then you’ve got to work up to about three-quarters of your body weight for the twelve reps. That means around 105 pounds for a 140 pound man, 120 pounds for a 160 pound man, 150 pounds for a 200 pound man, and so on. Nothing less will do. If you think it will, forget it.
The biggest fallacy in weight training is the foisted notion that you can build big powerful muscles without hard work on heavy weights. You can’t do it, brothers, and you’re wasting your time trying. If you’re not gaining like you should, give your training poundages a long hard look. The fault may be entirely yours.Take a short rest after the presses. The next exercise is the big one, the key to the whole thing, the squat. You’ll do one set of twenty reps, in puff and pant style, with all the weight you an handle.Twenty rep squats are the solution to everybody’s weight gaining problems. They’ll stimulate growth beyond belief if you work hard enough on them.Warm up your knees with a few free squats and then start right in on the heavy stuff. Take three huge gulping breaths between each rep. Hold the last breath and squat. Blast the air out violently as you come erect. Hold your head up and keep your back as flat as possible. Don’t go below parallel position. You should use a weight so heavy that the last five reps are doubtful.
I continually get letters from trainees complaining about their slow gains in bodyweight. Eventually I find out they’re using weights in the squat that an old lady with arthritis could lift.You’ve gotta force the poundage. 150% of your bodyweight for twenty reps is rock bottom minimum. That means 300 pounds for a 200 pound man. And remember, that’s a minimum figure. You should figure on going well above that.As soon as you finish the squats, do twenty pullovers with a light weight. Twenty pounds or so is plenty. All you want to do is give your rib box a good stretch.
The next exercise is the bench press. This exercise has been published enough so that you shouldn’t need any special instruction on it. Do three sets in a rather loose style.The next exercise is bent over rowing. Do three sets of fifteen in very strict style. Rest your forehead on a block or lean it against a post or something to make sure you don’t cheat. Use a medium width grip and pull the bar to your lower abdomen.The next exercise is the stiff legged deadlift. One set of fifteen reps. Do the deadlifts standing on a bench or a high block so that you can go all the way down without the plates hitting the floor. Concentrate on a full extension and contraction of your lower back.Don’t set the weight down when you finish the fifteen reps. Stand erect and do shoulder shrugs until you grip gives out. You should be able to get at least a dozen shrugs out of it. Do another set of light pullovers, twenty reps, after the deadlifts and shrugs.That completes the program, and it looks like this:
1. Press behind neck ———————–3 x 12
2. Squat ————————————– 1 x 20
3. Pullover ———————————– 1 x 20
4. Bench press —————————— 3 x 12
5. Rowing ———————————— 3 x 15
6. Stiff legged deadlift———————- 1 x 15
7. Pullover ———————————— 1 x 20
Work hard on all the exercises, and work to your limit on the squats. Drink milk as suggested earlier. Get lots of rest and sleep. Maintain a calm, tranquil mind and start saving your money. You’ll need it to buy bigger clothes.
In other articles, John McCallum stressed the importance of forcing the poundage on the squat. He said to add five pounds every workout!
The Squats And Milk Program – John McCallum
Bulking Up — Strength & Health, November 1968.
By John McCallum
John McCallum
Years ago, a fool proof method of bulking up was discovered. And yet gaining weight is a major problem with bodybuilders today because the old method somehow got lost in the shuffle. It’s too bad, because gaining weight is really no problem. Bulking up is far and away the easiest part of bodybuilding. If you want to make use of some old gold and really apply yourself, you can gain lots of weight. If you want to quit scratching around for something new for a couple of months, you can get as bulky as you want.Let’s review the old method, and then we’ll outline a program for you. We can sum up the essentials very quickly. Squats and milk. That’s the gist of it. Heavy squats and lots of milk and never mind if the principle is years old.If you’re in doubt, let me tell you this. I get scores of letters from lifters around the country who’ve tried the squats and milk program. They all say the same thing. They gained more weight in a month on the squats and milk than they had in a year or more on other types of programs. Gains of twenty to thirty pounds in a month are not uncommon. If you don’t gain at least ten pounds a month you’re doing something wrong.Lets take it piece by piece. We’ll start with the milk bit.
The bodybuilders who don’t gain well on milk usually fail because they misunderstand the instructions to drink a lot of it. I’ve met a few men who thought a couple glasses was a lot. That’s not what I mean. When I say a lot of milk, I’m talking about a gallon or so a day. A gallon of milk a day may sound excessive, and perhaps it is, but it’s a sure guarantee of fast gains.You can even soup up the milk a bit by adding a few items to it; like a day’s supply of protein supplement, some ice cream or maybe some skim milk powder. Either way, just make sure you drink a gallon a day.The other essential to the program is the squat. This, like the milk, is often badly misunderstood. Let’s outline a bulking up routine for you, and discuss the squat in it’s proper place in the program. You should start your program with a brief warmup. Spend about five minutes bending and twisting, doing light repetition snatches or cleans, sit-ups, running in place, and so on.
Don’t wear yourself out on the warmup. Just get your blood moving and a good feeling about the whole thing.Your first exercise is the press behind the neck. Do three sets of twelve reps.Don’t be frightened by the relatively high reps, and don’t be stampeded into using low rep stuff. The value of low reps has been greatly exaggerated. Moderately high reps, properly used, provide umpteen times the growth stimulation, and are so much better for your health that comparisons become ridiculous. Do the presses in strict style with a medium width grip. Work hard on them and try to force the poundage way up. There’s no use kidding yourself on this or any other exercise.
If you use baby sized weights, then you can expect baby sized muscles. It’s as simple as that and there’s no way out of it.If you want respectable deltoid, trapezius, and triceps development, then you’ve got to work up to about three-quarters of your body weight for the twelve reps. That means around 105 pounds for a 140 pound man, 120 pounds for a 160 pound man, 150 pounds for a 200 pound man, and so on. Nothing less will do. If you think it will, forget it.
The biggest fallacy in weight training is the foisted notion that you can build big powerful muscles without hard work on heavy weights. You can’t do it, brothers, and you’re wasting your time trying. If you’re not gaining like you should, give your training poundages a long hard look. The fault may be entirely yours.Take a short rest after the presses. The next exercise is the big one, the key to the whole thing, the squat. You’ll do one set of twenty reps, in puff and pant style, with all the weight you an handle.Twenty rep squats are the solution to everybody’s weight gaining problems. They’ll stimulate growth beyond belief if you work hard enough on them.Warm up your knees with a few free squats and then start right in on the heavy stuff. Take three huge gulping breaths between each rep. Hold the last breath and squat. Blast the air out violently as you come erect. Hold your head up and keep your back as flat as possible. Don’t go below parallel position. You should use a weight so heavy that the last five reps are doubtful.
I continually get letters from trainees complaining about their slow gains in bodyweight. Eventually I find out they’re using weights in the squat that an old lady with arthritis could lift.You’ve gotta force the poundage. 150% of your bodyweight for twenty reps is rock bottom minimum. That means 300 pounds for a 200 pound man. And remember, that’s a minimum figure. You should figure on going well above that.As soon as you finish the squats, do twenty pullovers with a light weight. Twenty pounds or so is plenty. All you want to do is give your rib box a good stretch.
The next exercise is the bench press. This exercise has been published enough so that you shouldn’t need any special instruction on it. Do three sets in a rather loose style.The next exercise is bent over rowing. Do three sets of fifteen in very strict style. Rest your forehead on a block or lean it against a post or something to make sure you don’t cheat. Use a medium width grip and pull the bar to your lower abdomen.The next exercise is the stiff legged deadlift. One set of fifteen reps. Do the deadlifts standing on a bench or a high block so that you can go all the way down without the plates hitting the floor. Concentrate on a full extension and contraction of your lower back.Don’t set the weight down when you finish the fifteen reps. Stand erect and do shoulder shrugs until you grip gives out. You should be able to get at least a dozen shrugs out of it. Do another set of light pullovers, twenty reps, after the deadlifts and shrugs.That completes the program, and it looks like this:
1. Press behind neck ———————–3 x 12
2. Squat ————————————– 1 x 20
3. Pullover ———————————– 1 x 20
4. Bench press —————————— 3 x 12
5. Rowing ———————————— 3 x 15
6. Stiff legged deadlift———————- 1 x 15
7. Pullover ———————————— 1 x 20
Work hard on all the exercises, and work to your limit on the squats. Drink milk as suggested earlier. Get lots of rest and sleep. Maintain a calm, tranquil mind and start saving your money. You’ll need it to buy bigger clothes.
In other articles, John McCallum stressed the importance of forcing the poundage on the squat. He said to add five pounds every workout!