I hastily outlined my mass building workouts of 1962 to reflect
changes I would make applying the experience and knowledge I've
gained over the nutty years gone by. Two things stand out immediately
as I recall those years, my habits, disciplines and goals. First
of all, it doesn't seem like such a very long time: 38 years,
the lifetime of a man or woman whose concern of turning forty
is nibbling at their heels. Second, nothing has changed. I'm still
me in an older body practicing the same basic combinations to
fulfill the same basic needs; eating the same basic menu to sustain
the same basic muscle. And it's not because I'm old fashioned,
stubborn, conservative or unaware. It's because the wheel is round
and I like it that way. It works best when it's round.
some version of it all at one time or another, by invention, by
accident, by suggestion and by trend; Olympic lifting and power
lifting have been frequently intertwined in my bodybuilding but
not exclusively for any length of time. Often I've engaged in
multi-sets, a variety of splits, twice a day combos, high and
low reps, instinctive free style and HIT training. They all offer
something for everybody, they all have their magnetism and, eventually,
we are drawn to one or the other or some mix by our nature, temperament,
personality and chemistry. I propose that whatever we like is
whatever makes us grow.
for me has always been a need. Working through the stages of growth
has not always been fun. There were times when it was a dog and
I doubted and moaned and it was miserable. Those times were some
of the best times where growth was of the spirit and soul. Your
only company was you and you learned to listen to yourself and
understand; you learned to like yourself in spite of it all. Heck,
everybody else might just as well be looking the other way or
in the mirror. Life's like that. Today, I absolutely love to train
and like most of my gym members, must train. Know what I mean?
workouts ... I start off with the mid-section to strengthen, to
build muscle, to warm up and stretch. During this time I'm able
to eliminate the noise of the world, gain focus and gather training
momentum and rhythm. This takes a non-stop 20 minutes of sets
and reps of a combination of incline crunches, leg raises, rope
tucks and hyper extensions. I plan to elaborate on mid-section
next week to match our ab-get ripped push.
varies according to feel and need. Each abdominal exercise is
practiced at least two times per week. Supersetted amongst the
above is five sets of a favorite secondary exercise to match the
body part to be worked that day. This infusion adds interest,
improves heart rate and prepares that day's muscles for the onslaught.
Done with vigor, I've accomplished a sufficient aerobic effect
to meet my current needs.
Now I'm ready
for the meat. Within every workout there is room for flex. I like
to know where I'm going each day aware that I'm not strictly bound.
Early on in the 60's I trained each muscle group 3X in a six-day
workout week. I suggest today that more rest is healthier and
more productive. I prefer a five-day week hitting the muscle groups
2X. A three on and one off, two on and one off with maximum intensity
and slugging pace sounds just about right.
that I appear to train chest specifically only once a week. Smart
kid. The second half of the training week has me condensing my
shoulder and chest routine. Hoping to work on my bench pressing
power as part of my mass intentions I place one benching day early
in the week to match my 'wing-it' power workout. The mid to steep
incline will sufficiently bomb both high chest and shoulder mass.
The inclusion of dips for arms will, with focus and body positioning,
further the chest cause. Plenty of hard and complete pec work
without overload is provided. Too much repetitive, heavy benching
is tough on the rotators over the years ahead.
there are months and years ahead of us to observe, alter, grow,
revise and grow again. Therein lies the hope and fascination.
Too often, may I mention, trainees change before growth has fully
incubated and able to hatch. They're fickle. They switch routines
because they're impatient and hunting for the fast track or someone
said to or they're bored or think they've plateaued or lack steely
confidence or raw perseverance. Blast on, Bombers.
I love wide
grip chins to the front with a nice arch for a big, wide back.
Pulldowns to the front are also wonderfully effective for achieving
your lat development; the only substitute if you're not ready
for chins. This superset or any superset done with an aim for
mass will help you build solid and well-shaped muscle by the pounds,
in time, providing your menu is as sound and particular as your
training. Don't be misguided and believe supersets are for getting
ripped only. You can still handle the poundage as you condition
yourself and plan ahead.
rows are a major, comprehensive mass builder. They fall into the
category of squats and deads in that so much of the muscle-system
is involved that entire body growth is stimulated. I go once a
week on barbell rows to save the lower back from overload. One
arm dumbbell rows with a supportive three-point stance allow you
to go very heavy without excessive low back demand. And you have
the advantage of varying your range of motion and contraction
that only dumbbells provide. Here, too, a power program can be
implemented to get all-over mass and thickness. Yummy.
Type Kids. Laree is gonna groan (hate it when she does that) the
moment she sees this thing is a 1,000 words long.
and enjoy it.
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