Equipment needed for an effective bodybuilding program

I’m a firm believer in training with equipment that allows you to utilize your body more efficiently.
This pretty much eliminates most exercise machines. The only exercise machine we have in my gym is
a chest-supported row. Machines limit the lifter’s range of motion. Your muscles don’t work like a
robot’s limbs in real life and they shouldn’t in the gym. Free weights are best, but there are other tools
of the trade that can help you achieve the body you’re looking for. Here’s my list of essential gear.
Dumbbells—preferably a set of 20-pound to 100-pound weights
The dumbbell is the most versatile training tool, and most gyms carry weights up to 100 pounds. If
you train at home, you may want to consider buying a set of PowerBlocks or looking to local “for
sale” lists online to find an inexpensive set of used dumbbells.
Barbells—45-pound barbell with 300 to 400 pounds
You can get a standard Olympic barbell at most fitness equipment stores that will come with a 300-
pound weight set of plates. I’ve had major success finding extra weights on craigslist, but shop
around and you’ll find what you are looking for. A company like gopherperformance.com offers many
options for weight plates and barbells.

Exercise Bench
An adjustable bench is best. A flat bench will work, but in order to hit both incline and decline
exercises, you’ll need one that is more versatile. Look to performbetter.com for good options.
Squat Rack
A squat rack can act as the foundation for all your barbell movements. Pressing, rowing, chins,
deadlifts, and squats all need a home. The squat rack will provide this. If you are willing to spend the
money on a solid squat rack for your home, look into roguefitness.com, but most gyms will have you
covered.
Blast Strap
A great bodyweight tool for pushing and pulling movements, the blast strap is available at elitefts.net.
TRX
This suspension trainer is a versatile tool for bodyweight movements that you can take anywhere.
TRX straps are a bit more expensive but a valuable tool to take on the road. You can pick one up at
trxtraining.com.

Track, Hill, or Stadium Steps
Use these options during high-intensity cardio days.
High-Density Foam Roller
For warmup and self-massage, foam rollers come in various sizes. A good versatile size is a 36-inch
round model available in fitness supply stores and at power-systems.com.
Bike, Treadmill, Track
These can be used for other cardio options or high–intensity interval training (HIIT).

SAMPLE TRAINING SPLITS
 You can configure your workouts dozens of ways to hit every muscle in your body.
On the following pages are just a few samples of how you can fill 3-, 4-, 5-, or 6-day
training splits with exercises by major muscle groups. (Note: These samples are
different from the 24-week plan I’m recommending in Chapter 9. Choose what works
best for you.)
THE 3-DAYS-PER-WEEK WORKOUT
Day 1: Back, Rear Deltoids, Biceps
Day 2: Chest, Shoulders, Triceps
Day 3: Quadriceps, Hamstrings, Calves
ADVANTAGES
• Overall muscle stimulation
• Greater frequency to major muscles
• Greater strength gains
• More recovery
• Less central nervous system fatigue
• Ideal for ectomorphs
DISADVANTAGES
• Less muscle specialization
• Less isolation
• Elimination of weak point training
• Less volume per body part
• Less frequency to the “show muscles”
• Not for all endomorphs
• Less “pump”

SAMPLE 3-DAY BODYBUILDING TRAINING SPLIT
WORKOUT 1—BACK, REAR DELTOIDS, BICEPS

EXERCISE TYPE EXERCISE SETS X REPETITIONS
Horizontal Pull A) Barbell Pronated Row 4 x 8
Back/Lat Superset* B1) Sternum Chinup
B2) Dumbbell Single-Arm Row
3 x 10
3 x 15 each arm
Vertical Pull C) Wide-Grip Pullup 3 x 8
Horizontal Pull D) TRX Face Pull 3 x 15
Biceps Superset E1) Dumbbell Standing Hammer Curl
E2) Barbell Reverse-Grip Curl
3 x 10
3 x 12
* In a superset, you complete all sets of the pair of exercises before moving to the next pair of lifts.

WORKOUT 2—CHEST , SHOULDERS, TRICEPS

EXERCISE TYPE EXERCISE SETS X REPETITIONS
Vertical Push A) Barbell Military Press 5 x 8 to 10
Chest/Shoulder Superset B1) Dumbbell Bench Press
B2) Single-Arm Dumbbell Rear Lateral Raise
4 x 12
4 x 8 to 12 each arm
Chest/Triceps Superset C1) Parallel Dip
C2) Feet-Elevated Pushup
3 x 15 to 20
3 x 15 to 20
Triceps Superset D1) Lying Pronated Triceps Extension
D2) Bench Dip
3 x 15 to 20
3 x 15 to 20

WORKOUT 3—QUADRICEPS, HAMSTRINGS, CALVES

EXERCISE TYPE EXERCISE SETS X REPETITIONS
Bilateral Push/Knee—Quad Dominant A) Barbell Squat 4 x 20
Bilateral Pull/Hip—Hamstring Dominant B) Barbell Romanian Deadlift 4 x 8 to 10
Quadriceps/Hamstring Superset C1) Dumbbell Bulgarian Split Squat
C2) Glute Ham Raise
3 x 12 each leg forward
3 x 10
Unilateral/Quad Dominant D) Dumbbell Walking Lunge 3 x 20 each leg forward
Bilateral/Specialization E) Barbell Standing Calf Raise 5 x 25

There are numerous ways to work the 3-day split into your week.
(Note: The cardio workouts will be described in Chapter 11.)
ALTERNATING WORK/REST DAYS
Monday: Workout 1, High-Intensity Cardio
Tuesday: Rest
Wednesday: Workout 2, Cardio
Thursday: Rest
Friday: Workout 3, High-Intensity Cardio
Saturday: Rest
Sunday: Rest
3 DAYS ON, 1 DAY OFF, REPEAT
Monday: Workout 1, High-Intensity Cardio
Tuesday: Workout 2, Cardio
Wednesday: Workout 3, High-Intensity Cardio
Thursday: Rest
Friday: Workout 1, Cardio
Saturday: Workout 2, High-Intensity Cardio
Sunday: Workout 3, Cardio
3 DAYS ON, 2 DAYS OFF, REPEAT
Monday: Workout 1, High-Intensity Cardio
Tuesday: Workout 2, Cardio
Wednesday: Workout 3, Cardio
Thursday: Rest

Friday: Rest
Saturday: Workout 1, High-Intensity Cardio
Sunday: Workout 2, Cardio
Monday: Workout 3, Cardio

THE 4-DAYS-PER-WEEK WORKOUT

Day 1: Chest, Back, Traps, and Abs
Day 2: Quads and Calves
Day 3: Shoulders and Triceps
Day 4: Hamstrings, Back, and Biceps
ADVANTAGES
• Greater volume
• Greater overall “pump”
• More muscle specialization
• More isolation exercises
• Greater structure for hypertrophy
• Favorite of endomorph and mesomorph body types
DISADVANTAGES
• Average strength gains
• Less recovery
• More central nervous system fatigue
• Not preferred method for ectomorphs
• Higher volume
• Greater chance of overtraining

SAMPLE 4-DAY BODYBUILDING TRAINING SPLIT
WORKOUT 1—CHEST , BACK, TRAPS, ABS

EXERCISE TYPE EXERCISE SETS X REPETITIONS
Chest Superset* A1) Barbell Bench Press
A2) Dumbbell Incline Fly
4 x 6
4 x 15
Back Superset
B1) Barbell Supine Row
B2) Eccentric Pullup†
†Take 3 seconds to lower.
4 x 8
4 x 10
Chest Exercise C) Dumbbell Bench Press 3 x 10
Back/Traps Superset D1) Dumbbell Single-Arm Row
D2) Barbell Shrug
3 x 15 to 20 each arm
3 x 20
Abs Superset E1) Hanging Leg Raise
E2) Supine Floor Reverse Crunch
5 x 15 to 20
5 x 15 to 20

WORKOUT 2—QUADS AND CALVES

EXERCISE TYPE EXERCISE SETS X REPETITIONS
Calf Superset A1) Donkey Calf Raise
A2) Jump Rope
4 x 20
4 x 30 seconds
Bilateral Exercise B) Barbell Squat 4 x 15, 12, 10, 8
Quads Superset C1) Barbell Front Squat
C2) Dumbbell Split Squat
3 x 8, 6, 4
3 x 5 each leg forward (3 seconds eccentric)
Quads Finisher D) Dumbbell Walking Lunge 2 x 20 steps

* In a superset, you complete all sets of the pair of exercises before moving to the next pair of lifts.

WORKOUT 3—SHOULDERS AND TRICEPS

EXERCISE TYPE EXERCISE SETS X REPETITIONS
Shoulder Exercise A) Barbell Standing Military Press 4 x 6
Shoulder Exercise B) Dumbbell Arnold Press 3 x 8
Shoulder Giant Set
C1) Dumbbell Seated Press
C2) Dumbbell Front Raise
C3) Dumbbell Rear Delt Raise
C4) Exercise Band Pull Apart
3 x 8
3 x 10
3 x 12
3 x 15 to 20
Triceps Superset D1) Barbell Close-Grip Bench Press
D2) Lying EZ Bar Overhead Extension Skullcrusher
4 x 6
4 x 10 to 12
Triceps Finisher E) Parallel Dip 3 x 30

WORKOUT 4—HAMSTRINGS, BACK, AND BICEPS

EXERCISE TYPE EXERCISE SETS X REPETITIONS
Total Body A) Trap Bar Deadlift 4 x 6
Back/Hamstring Superset B1) Barbell Stiff-Legged Deadlift
B2) Chinup
3 x 12
3 x 4
Back/Hamstring Superset C1) Barbell Romanian Deadlift
C2) Glute Ham Raise
3 x 15
3 x 8
Biceps Superset E1) Dumbbell Standing Hammer Curl
E2) Barbell Reverse-Grip Curl
4 x 10
4 x 12

Sample Configurations for 4-Day Bodybuilding Training Split
ALTERNATE WORK/REST DAYS (Allows for a greater volume of training)
Monday: Workout 1, Cardio
Tuesday: Rest
Wednesday: Workout 2, High-Intensity Cardio
Thursday: Rest
Friday: Workout 3
Saturday: Workout 4, High-Intensity Cardio
Sunday: Rest
4 DAYS ON, 2 DAY OFF, REPEAT (Allows for a greater balance of training and recovery)
Monday: Workout 1, High-Intensity Cardio
Tuesday: Workout 2, Cardio
Wednesday: Workout 3
Thursday: Workout 4, High-Intensity Cardio
Friday: Rest
Saturday: Rest
Sunday: Workout 1
(start rotation again)

2 DAYS ON, 2 DAYS OFF, REPEAT (Allows for greater recovery)
Monday: Workout 1, Cardio
Tuesday: Workout 2, High-Intensity Cardio
Wednesday: Rest
Thursday: Rest
Friday: Workout 3, Cardio
Saturday: Workout 4, High-Intensity Cardio
Sunday: Rest
Monday: Rest
Tuesday: Workout 1
(start rotation over)


 THE 5- AND 6-DAYS-PER-WEEK WORKOUT

The typical bodybuilding training program calls for training 5 to 6 days per week. I
have used all six splits successfully. Recently, I have found that a 3- or 4-day split fits
nicely into my schedule in the off-season. However, when I’m preparing for an
upcoming bodybuilding competition, I will incorporate training cycles where I train 5
days per week. I know plenty of successful bodybuilders who follow a 6-day split
schedule even for off-season training. Again, it really depends on how much time you
can devote to your training.
There isn’t much of a difference between a 5- or 6-day split. But they are quite
different from 3- and 4-day splits.

ADVANTAGES
• Greater training frequency
• Greater muscle isolation
• More muscle specialization
• Ability to shorten training time
• Favorite of most bodybuilders
DISADVANTAGES
• Less recovery
• Average strength gains
• High volume
• SAMPLE “BODY PART” WORKOUTS FOR USE ON 5- OR 6-DAY
PROGRAMSCentral nervous system fatigue

DAY 1: CHEST WORKOUT
EXERCISE SETS X REPETITIONS
A) Barbell Bench Press 5 x 10
B1) Dumbbell Incline Fly
B2) Suspended Blast Strap Pushup
4 x 12
4 x 10
C) Dumbbell Bench Press 4 x 8
D) Exercise Band Pushup 3 x 20
DAY 2: ARM WORKOUT

EXERCISE SETS X REPETITIONS
A1) Dumbbell Standing Hammer Curl
A2) Exercise Band Pushdown
4 x 8
4 x 15
B1) Barbell Wide-Grip Curl
B2) EZ Bar Skullcrusher
4 x 10
4 x 12
C1) EZ Bar Preacher Curl 4 x 10
C2) Parallel Dip 4 x 15 each

DAY 3: LEG WORKOUT

EXERCISE SETS X REPETITIONS
A) Barbell Squat 5 x 5
B1) Barbell Reverse Lunge
B2) Glute Ham Raise
4 x 6 each leg
4 x 8
C1) Dumbbell Goblet Squat
C2) Barbell Romanian Deadlift (RDL)
3 x 15
3 x 15
D) Dumbbell Walking Lunge 3 x 30 yards
E) Standing Calf Raise 1 x 100 (minimal rest as needed)
 Note: For the 6-day split, break the leg workout into 2 days: Quads and Hamstrings/Calves.

DAY 4: SHOULDER WORKOUT

EXERCISE SETS X REPETITIONS
A) Barbell Standing Military Press 4 x 6
B1) Dumbbell Arnold Press
B2) Lying Incline Internal Rear Raise
4 x 8 to 12
4 x 15
C1) Dumbbell Lateral Raise
C2) Dumbbell Incline Press
3 x 15 to 20
3 x 10

DAY 5: BACK WORKOUT

EXERCISE SETS X REPETITIONS
A) Trap Bar Deadlift 5 x 5
B1) Overhand-Grip Barbell Row
B2) Eccentric Chinup
4 x 8
4 x 6 (3-second negative)
C1) Barbell Shrug
C2) Dumbbell Farmer’s Walk
3 x 10
3 x 30 yards

SAMPLE FREQUENCY FOR 5-DAY SPLIT
Sunday: Rest
Monday: Legs (Quads, Hamstrings, Calves)
Tuesday: Shoulders
Wednesday: Back
Thursday: Chest
Friday: Arms (Biceps, Triceps)
Saturday: Rest
SAMPLE FREQUENCY FOR 6-DAY SPLIT
Sunday: Rest
Monday: Quads
Tuesday: Back

Wednesday: Chest
Thursday: Hamstrings, Calves
Friday: Shoulders
Saturday: Arms

Read More

A brief history of muscle-making culture and sports

 A brief history of muscle-making culture and sports

BODYBUILDING IS DEEPLY layered in a rich history and tradition that begins in
antiquity. Chinese texts dating back to 2600 BC and Greek texts from 2500 to 200 BC
reference the importance of strength training for military preparedness. In ancient
Egyptian and Greek societies the sport of weight lifting had developed from stone
lifting, where men would heft stones of various sizes and weights. It began as a form
of entertainment for the masses and grew from displaying feats of great strength to
showcasing aesthetically carved physiques. It became a celebration of the perfection
of the human body.
In the 13th century, muscle building became wildly popular in India, with gyms sprouting up
throughout the country where men would exercise with weights to enhance health and stamina. In
Italy, in 1569, the physician Hieronymus Mercurialis published an illustrated medical book called De
Arte Gymnastica, showing muscular men lifting dumbbells.
In the American colonies, in the 18th century, even Ben Franklin attributed his longevity to “daily
exercise of the dumbbell.” The modern evolution of muscle building began in earnest toward the end
of the 19th century in Europe and the United States when professional strongmen emerged as a form of
entertainment. This new style of weight lifting for entertainment was all about strength. The physique
didn’t matter. What did matter was how much iron a man could press above his head. Many of these
competitors had thick, protruding stomachs and fatty limbs. Their physiques didn’t need to appeal to
their audiences because pure power was what the crowds came to see. The strongmen entertainers
would pull heavy carts loaded with boulders, lift cows and other animals on their backs, and heft a
variety of odd but heavy objects aloft with their arms and sometimes only one arm.
From the 1890 through the 1920s strongman competitions thrived in the United States and sparked
an intense interest in weight training. Then, in 1894, a German man named Louis Durlacher opened
Professor Attila’s Studio of Physical Culture in New York City. Professor Attila was a pioneer of
strength training and bodybuilding. He preached the gospel of repetitive lifting of light weights to
build muscle. He even invented fitness equipment, such as the globe barbell and the Roman chair.
Two of Attila’s students were Warren Lincoln Travis, the “Coney Island Strongman” who once
lifted 667 pounds with one finger and did a verified backlift of 4,140 pounds, and Eugen Sandow, the
father of modern bodybuilding.


 A Different-Looking Strongman
To the turn-of-the-century bodybuilder the terms symmetry and aesthetics were foreign. Enter
Sandow, who bridged the gap between the unsightly strongman and the bodybuilder of today. Sandow
had made a reputation in Europe as a vaudeville strongman who would outdo other strongmen at their
own stunts. But because his chiseled physique was so well proportioned, he was able to begin
transforming a raw and rogue sport into a healthy lifestyle that celebrated the aesthetic of the human
form. Sandow was a beauty among beasts; he was as much an exhibitionist as he was a strongman. He
enjoyed having people marvel (and the women ooh and aah) at his muscular development. Sandow’s
muscular symmetry set him apart from all other strongman and made him an instant hit. He would
ultimately position himself as the first real bodybuilder and become a promoter of bodybuilding.
Sandow’s influence led to increased sales of barbells and dumbbells. His magazine and books were
wildly popular, and he even developed some of the first weight-lifting machines.
From 1891 to 1901, Sandow toured the United States and Europe performing his muscle poses and
promoting strength and bodybuilding shows, including in 1901, the first major bodybuilding contest
called “The Great Show.” To compete in the contest, all competitors would need to place in smaller
regional shows that were held throughout England. The culminating event took place on Saturday,


September 14, 1901, at Royal Albert Hall. Spectators were entertained by displays of wrestling,
gymnastics, and fencing and, finally, the bodybuilding competition. Sixty men wearing black tights,
some in jockey belts and others in leopard skins were judged on muscle size, balance of muscular
development, muscle tone, general health, and condition of the skin. The total prize money that day
equaled 1,000 guineas, or more than $5,000. The first-place finisher, William L. Murray of
Nottingham, Great Britain, received $2,500 and a gold statue designed to resemble Sandow’s
physique.
Sandow promoted weight lifting and bodybuilding up until his death from a fatal brain hemorrhage
in 1925 when, it is said, he tried to show off by pulling his car from a ditch. Today, Sandow’s legacy
lives on—his likeness has been immortalized in the Mr. Olympia award statue.

Marketing Muscle. In 1929—using advertisements declaring, “Hey Skinny!…Yer Ribs Are Showing!” and “I Can Make You a New
Man!”—Charles Atlas successfully marketed a mail-order fitness course aimed toward the “97-pound weakling.” It was called Dynamic
Tension.
The “Father of Physical Culture”
Also at the turn of the century, businessman Bernarr Macfadden published the first bodybuilding
magazine: Physical Culture. Macfadden was a great promoter, and, beginning in 1903, he presented a


The “Father of Physical Culture”
Also at the turn of the century, businessman Bernarr Macfadden published the first bodybuilding
magazine: Physical Culture. Macfadden was a great promoter, and, beginning in 1903, he presented a
series of contests at Madison Square Garden in New York City to find the “Most Perfectly
Developed Man in the World.”
Macfadden’s influence on bodybuilding lasted for decades, as did his contests and magazine. Even
though Macfadden might not have approved of the emphasis on visual development over athletic skill,
his contests helped promote a growing interest in muscle appearance versus strength.
In 1921, Angelo Siciliano won a Macfadden contest and strived to capitalize on his new fame by
changing his name to Charles Atlas and acquiring the rights to a mail-order course entitled the
Dynamic-Tension system, a workout program of muscle-against-muscle exercises developed by
Macfadden 20 years before. According to the story Siciliano liked to tell, when he was younger and
only weighed 97 pounds, a bully kicked sand in his face at the beach in front of a girl. Humiliated, he
joined a YMCA, determined to build his body and strength. Atlas used this story to market his
exercise in advertisements that arguably still influence the self-help industry today. In one magazine
ad, a hulking Atlas in leopard-print swim trunks challenges readers: “Skinny! Give Me 15 Minutes a
Day and I’ll Give You a New Body.” The advertisements for this exercise program inspired a
generation of boys and men to try bodybuilding with dynamic tension.
By the end of the 1920s and the start of the 1930s the general public’s interest had grown to
acknowledge the importance of becoming healthy, fit, and strong.
Training knowledge was very limited during this time, but bodybuilders began to learn a great deal
about the importance of weight training from the competitors of the strongman era. Even Atlas used
lifting weights over his dynamic tension moves to achieve his physique.

Did the Fitness Industry Kill Bodybuilding?
Is bodybuilding dead?
Some people in the health and wellness community feel that bodybuilding is an archaic practice
and no longer has a place in the modern fitness industry.
To many, bodybuilding is merely a muscle-flexing competition, not a valid exercise program. I
argue that it was the exercise programs developed by bodybuilders that created the foundation for
many of today’s classic strength-training programs.
As the owner of fitness-training centers, I know for a fact that 9 out of 10 of my clients exercise
because they want to look better in a bathing suit. Often the traditional fitness industry gets hung up on
treating clients like rehab patients when the ultimate goal for most people who exercise is to look
younger, leaner, and healthier.
From that time back in grade school when I first lifted weights in my basement to that day during
my junior year of high school when I made a commitment to strength training that ultimately led me to
my life’s mission, bodybuilding has always been a major part of my journey into the fitness industry.
Bodybuilding has forever helped to shape me as a man, friend, competitor, business owner, strength
coach, and fitness professional.
I encourage you to look past the tired stereotypes of bodybuilding to discover what it really is—a
way to achieve a healthy body and a physique that you can feel good about.
As human beings we each carry with us the need for self-pride and self-satisfaction. This need can
be achieved by simply changing the way you feel about your body by making it lean and fit. Deep
down, every one of us truly cares about the way he or she looks. It’s the reason you picked up this
book.

Men, do you want a six-pack? Bigger arms? A bigger back and a thicker chest?
Women, do you want a tighter butt? A toned upper back? Leaner arms and sleek shoulders? I hate
to break it to the naysayers, but all of these goals are about bodybuilding.
People want to look better, they want to feel better, and they want to build an aesthetically pleasing
physique.
The fitness industry can provide the tools to help them reach those goals. For that reason alone,
bodybuilding will always have a place in the fitness industry.

Bodybuilding continued to grow in the 1930s and began to even further separate itself from
strongman training. Now men wanted to develop balanced muscular physiques with lower body fat.
Training techniques and further advancements in exercise equipment made this transition more
apparent. This was the beginning of the “golden age” of bodybuilding, when gyms promoted the idea
of group training and posing in front of mirrors.
Thanks to men like Sandow, Macfadden, and Atlas, people began to turn their attention to training
to produce an aesthetically muscular physique. Bodybuilder Sigmund Klein was influential through
his writing about training and the nutrition aspects of bodybuilding. Klein used nutrition and special
training methods to develop a physique based on muscular shape and symmetry (having muscles on
one side of the body appear symmetrical to those on the other side), and increased definition due to
low body fat.
In 1936, Jack LaLanne opened his first fitness studio in Oakland, California. The following year, a

Canadian-born weightlifting champion named Joe Weider started publishing his first magazine, the
influential Your Physique. By 1939, bodybuilding developed into a structured sport. The Amateur
Athletic Union (AAU) created a Mr. America contest on July 4 in Chicago. The competitors were not
true-to-form bodybuilders, instead coming from all different athletic backgrounds. Some competed in
boxer shorts, others in jockstraps. The winner was a man named Roland Essmaker.
In 1940 and 1941, John Grimek was crowned Mr. America. Grimek trained solely by lifting
weights in the gym, and those who were to compete against him realized they too must do the same.
Grimek was also the man who would put to rest the belief that this new generation of bodybuilders
were muscle-bound and nonathletic—he would often perform lifts and poses simultaneously,
showcasing both his muscular strength and athleticism.

The Birth of Modern Bodybuilders
In 1945 the winner of the Mr. America title was a man by the name of Clarence “Clancy” Ross.
Ross’s physique rivaled that of today’s bodybuilders. Ross possessed round shoulders, wide lats, a
tiny waist, sharp abs, and balanced calves—all derived from lifting weights to build shapely and
symmetrical muscles. Though Ross never gained much notoriety with the general public, he was a
pioneer in his use of weight training to develop the unique physique of the bodybuilder we know
today.
Along the California coast in the late 1940s and early 1950s weight training on the beach became
ultra popular among both amateur and professional bodybuilders. The most famous beach-based gym
was centered in Santa Monica and affectionately called Muscle Beach. Bodybuilding was still a
rather obscure sport, but then Steve Reeves came along and won the Mr. America and Mr. Universe
titles. Reeves, with his amazingly balanced physique and handsome looks, became the first
bodybuilder to be embraced by the general public. Crowds would flock to Muscle Beach to admire

his exceptional physique. With the exception of Charles Atlas, Steve Reeves was the only truly
famous bodybuilder during the 1950s. He would become an international star in movies such as
Hercules, Morgan the Pirate, and The Thief of Baghdad.
Taking over where Reeves left off was Reg Park, who won the Mr. Universe titles in 1958 and
1965. Park was built with density and mass that made his physique overpowering when paired
against other bodybuilders of this era.
Bodybuilding began to expand exponentially with the continued success of the IFBB (International
Federation of Bodybuilders) and the NABBA (National Amateur Bodybuilders Association), which
was founded in 1950 in England. These organizations held the first large-scale bodybuilding
competitions, first with the Mr. Universe in 1950 by the NABBA and later the Mr. Olympia in 1965
by the IFBB.
The mid ’60s also saw the emergence of arguably the most influential bodybuilder of all time,
Arnold Schwarzenegger, who won the Jr. Mr. Europe title that year, the first of 19 bodybuilding and
powerlifting titles he’d claim.
In 1967, Schwarzenegger won the Mr. America title. He went on to win Mr. Universe on five
occasions and Mr. Olympia seven times. In 1975, he was filmed training and competing in the Mr.
Olympia contest for the famed docudrama Pumping Iron, which helped to popularize bodybuilding
and made Schwarzenegger a household name. Lou Ferrigno, Arnold’s costar in the film, did likewise,
appearing in film and TV as Hercules and The Incredible Hulk.
From the late ’70s through the ’90s, bodybuilding was defined by names like Frank Zane, Boyer
Coe, Roy Callender, and Chris Dickerson. Bodybuilders were growing bigger. In the ’80s the sport
saw a shift from balance and aesthetics to massive muscle—like 245-pound Lee Haney, one of the
heaviest bodybuilders. Haney broke Schwarzenegger’s record with a total of eight consecutive Mr.
Olympia titles. In the 2000s Ronnie Coleman did the same, winning Mr. Olympia eight times. His top
competition weight: 297 pounds.

During the early ’60s and ’70s bodybuilders began to experiment with performance-enhancing
drugs. As competitions became more prestigious and lucrative, competitors looked to every method
possible to gain an edge.
The use of performance enhancers wasn’t frowned upon or ever much of a discussion. It was
widely known and accepted in bodybuilding circles, especially among the top-level international
competitors. The regulatory committees that govern competitive sports today didn’t exist back then,
and drugs were easy to procure. During this time, steroids and performance enhancers were far less
advanced than those used by today’s nontested athletes.
Today the purity of the sport has been infiltrated and overshadowed, for the most part, by the kind
of high-stakes modern bodybuilding competitions that are fueled by performance-enhancing drugs, a
billion–dollar supplement industry, and unrealistic expectations that push people to do dangerous and
unhealthy things to their bodies. When you talk about bodybuilding today, most people think of juicedup,
wild-eyed Incredible Hulks packing steroid syringes. But there’s another, purer side of
bodybuilding—natural bodybuilding—that’s growing in popularity primarily because it’s all about,

well, not using performance-enhancing drugs. And this side of the sport—natural bodybuilding—has
become the vibrant competitive sport that I love.
What does it mean to be a natural bodybuilder? From a competitive standpoint, it depends.
“Natural” means you build and sculpt your muscles from nothing more than good nutrition and hard
work in the gym. Your muscles are not the result of taking steroids, prohormones or other
performance-enhancing drugs, or illegal supplements. However, you should know that some
organizations that hold competitions require competitors to be “clean” for a period of 7 years, while
others require bodybuilders to be natural for life. All natural bodybuilding competitions test for
performance-enhancing drug use. Various protocols are used: lie-detector testing, urine analysis, or a
combination of the two. The goal of natural bodybuilding testing is to create a level playing field for
competitors.
There continues to be much debate in the bodybuilding world about what exactly equals “truly
natural.” For example, some people feel that a bodybuilder is not natural if he takes vitamin
supplements versus consuming only whole foods.
For the fan of bodybuilding, like myself, steroid-assisted bodybuilding and natural bodybuilding
are two entirely different sports. The physiques being judged are entirely different and that alone
keeps these two sides of bodybuilding separate. In the bodybuilding world you will never find the
world’s best natural bodybuilders competing against the world’s best steroid-enhanced physiques.
Natural bodybuilding has grown so rapidly in recent years because there is a new generation of
lifter who is just as concerned with health and wellness as he or she is with sculpting an aesthetic
physique. This new school of bodybuilders treats the body like a temple. Nothing goes inside that
isn’t pure and natural. This new breed is always looking for new ways to train and to consume highquality
food. When natural bodybuilders seek to increase performance, they turn to natural
supplementation rather than performance enhancers. And now more than ever before there are terrific,
safe supplements like whey protein, creatine, and branched-chain amino acids (BCAAs) that are
available to those who want to avoid the aid of steroidal substances. (We’ll discuss these
supplements in Chapter 6.)
Natural bodybuilding itself is divided—separated into numerous organizations such as the World
Natural Bodybuilding Federation (WNBF) and the International Federation of Physique Athletes
(IFPA) that thrive on amateur and professional membership dues. For an amateur, these organizations
provide numerous opportunities to compete. But the lack of one unifying body governing professional
competitions makes it impossible to crown a single best natural bodybuilder. For example, although
WNBF pros cannot participate in competitions held by any other organizations, IFPA, National Gym
Association (NGA), and others allow their competitors to compete in other organizations’ pro
competitions. For this reason, top-level natural bodybuilders like WNBF world title holders Martin
Daniels, Brian Whitacre, Richard Godzecki, and Jim Cordova will never have the opportunity to
compete against the likes of top IFPA world title pros like Phillip Ricardo, Cleveland Thomas, and
Doug Miller.
Contributing to the splintering of natural bodybuilding are smaller organizations that are being
formed. The Drug Free Athletes Coalition (DFAC) has been formed with the hope of providing an
environment built solely around the athlete. Alliances like the Natural Bodybuilders Association
(NBA) have been formed in order to bring the leaders of each individual organization together to
form a mega competition. So far preliminary meetings and talks have made only small strides toward
this goal.
For natural bodybuilding to make a bigger splash in mainstream culture, it would be ideal for the
two largest organizations for natural bodybuilders, the WNBF and IFPA, to come to an agreement that
allows professional natural bodybuilders, like myself, to compete against the very best from both
organizations by creating a truly unified natural bodybuilding championship. It’s what the athletes and
the fans want. Until that day comes, natural bodybuilders will continue to wonder when our sport will
be recognized for its true growth potential.

Mass Appeal. Dexter “The Blade” Jackson, a #3 ranked IFBB professional bodybuilder, won his fourth Arnold Classic Title in 2013. In
2008, he defeated Jay Cutler to become Mr. Olympia.

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How to get the muscle strong dry

Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. These principles were then organized into a method of mechanically loading the muscle to induce hypertrophy. Try this program.





Hypertrophy-Specific Training arose out of the research looking at both the stimuli and mechanisms for muscle cell hypertrophy. Hypertrophy-Specific Training (HST) is based on physiological principles of hypertrophy first discovered in the laboratory. These principles were then organized into a "method" of mechanically loading the muscle to induce hypertrophy. Of course, translating these principles into applicable methods (sets & reps & schedules) brings in some possibility of error. As the science continues to explore the exact mechanisms of muscle hypertrophy, this error will be whittled away.

I didn't start out knowing how muscles grew. After all, it is a process that cannot be observed with the naked eye. In the beginning I simply did what others were doing. Then, I began reading muscle magazines and buying books. Still, I wasn't able to achieve the level of muscularity I saw so prominently displayed in the magazines.

For about 10 years I trained with all the popular training styles. I made decent progress in the beginning but as time went by, I seldom saw changes in the mirror, at least not any I could get anyone else to notice. But I continued to pursue the art.

As I entered college and graduate school, I finally had access to real research that was only just then beginning to take form. The interest in muscle growth is fairly new in academic circles. As I began to explore the research, it became clear to me that the routines and traditions I was exposed to as a bodybuilder, were NOT based on physiological principles on a cellular level.

It was a "fantastic voyage" compared to the European inspired global view of training. At the microscopic level scientists were talking about things like "myogenic stem cells," "growth-factors," "mechanical loading," "synergistic ablation," "smeared Z-lines," "MAPk/ERK" and many other things hidden to the naked eye. All of these things were left out of the equation of traditional training routines.

As hypertrophy-specific research progressed in specificity it was clear that traditional training routines had stumbled across many important principles of load induced muscle hypertrophy, but because of their limited perspective (volume and intensity) they failed to capitalize on some critical truths exposed by research at the cellular level. The principles of hypertrophy that HST is based on are as follows (not an exhaustive list):

HST Principles

1) Mechanical Load
Mechanical Load is necessary to induce muscle hypertrophy. This mechanism involves but isn't limited to, MAPk/ERK, satellite cells, growth factors, calcium, and number of other fairly understood factors. It is incorrect to say "we don't know how muscle grows in response to training." The whole point of the HST book is not to discuss HST, but to present the body of research explaining how hypertrophy occurs. Then HST becomes a relatively obvious conclusion if your goal is hypertrophy.

2) Acute vs. Chronic Stimuli
In order for the loading to result in significant hypertrophy, the stimulus must be applied with sufficient frequency to create a new "environment," as opposed to seemingly random and acute assaults on the mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a the muscle is loaded again in 48 hours. So true anabolism from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it.

Fun Fact: This program was created by the same geniuses who created the HSN line of supplements featuring pre and post-workout proteins. Do they work? Full info here.

3) Progressive Load
Over time, the tissue adapts and becomes resistant to the damaging effects of mechanical load. This adaptation (resistance to the stimulus) can happen in as little as 48 hours (Repeated Bout Effect or Rapid Training Effect). As this happens, hypertrophy will stop, though neural and metabolic adaptations can and may continue. As opposed to hypertrophy, the foundation for the development of strength is neuromuscular in nature. Increases in strength from resistance exercise have been attributed to several neural adaptations including altered recruitment patterns, rate coding, motor unit synchronization, reflex potentiation, prime mover antagonist activity, and prime mover agonist activity. So, aside from incremental changes in the number of contractile filaments (hypertrophy), voluntary force production (i.e. strength) is largely a matter of "activating" motor units.

4) Strategic Deconditioning
At this point, it is necessary to either increase the load (Progressive load), or decrease the degree of conditioning to the load (Strategic Deconditioning). The muscle is sensitive not only to the absolute load, but also to the change in load (up or down). Therefore, you can get a hypertrophic effect from increasing the load from a previous load, even if the absolute load is not maximum, assuming conditioning (resistance to exercise induced micro-damage) is not to extensive. There is a limit to the number of increments you can add to increase the load. You simply reach your maximum voluntary strength eventually. This is why Strategic Deconditioning is required for continued growth once growth has stopped (all things remaining equal).

Utilizing Lactic Acid As A Stimulus For Tendon Repair/Health
Now HST incorporates a few other things such as higher reps (for lactic acid) to prepare the muscles and tendons for future heavy loads. This serves as "regular maintenance". Without it, you increase your risk of chronic injuries and pain. The metabolically-taxing reps enhance healing of strained tendons.

Compound Exercises
HST also suggests using compound exercises to maximize the effects of loading on as much muscle as possible per exercise.

Progressively Adjusting Reps To Accommodate Progressive Load
HST suggests that you use 2-week blocks for each rep range. Why? It has nothing to do with adaptation. It is simply a way to accommodate the ever increasing load. Of course, you could adjust your reps every week (e.g. 15, 12, 10, 8, 5, etc), but this is more complicated and people might not understand. Often times, in order to communicate an idea you must simplify things, even at the expense of perfection. If people can't understand it, they won't do it. What good would that do or anybody? Then, over time, people figure out for themselves the other possibilities that exist within the principles of hypertrophy.

Low Volume Per Exercise (average volume per week)
HST suggests that you limit the number of sets per exercise per workout to 1-or-2. This is based on "some" evidence that sets beyond the first "effective" set do little more than burn calories. There is nothing wrong with burning calories, but when you get to be my age you just don't have the exercise tolerance that you once did. Using hormone replacement (HRT) therapy would of course, increase the number of sets you could do without undue stress.

Some may question the validity of HST not utilizing more than 1-or-2 sets per exercise. The number of sets is set low to accommodate the frequency necessary to create an effective and consistent environment to stimulate hypertrophy. Over the course of a week, the volume isn't that different from standard splits (e.g. chest should tri, back bi, legs). (see table)

Comparing The Volume Of HST To Traditional Training Routines:

Traditional Routine HST Routine

Instead of doing 6 sets on bench in one workout, those sets are spread over the course of a week (2 on Mon, 2 on Wed, 2 on Fri). Either way the muscle sees 6 sets each week, however, with HST the distribution of the loading sessions creates a consistent environment conducive to hypertrophy. When you do all six sets at once, you put unnecessary drain on the central nervous system (CNS) and invite centralized overtraining symptoms and burnout.

Multiple Consecutive Eccentric Workouts

HST utilizes, when practical, eccentric workouts for 2 consecutive weeks. This suggestion is only for exercises that can be performed in eccentric fashion without risk of injury. Eccentric sets are performed with weight that exceeds their 5 rep max. This is done to extend the progression in load, began at the beginning of the HST cycle, for an additional 2 weeks. The fear of over training is no greater during these two weeks than previous weeks if volume is controlled for. Recent research has demonstrated this. (1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17, to name a few) Clearly, the effects of eccentric muscle actions on muscle tissue are one of the most well researched subjects in exercise physiology. As the research continues to explore the facets of load induced muscle hypertrophy, HST will apply the new knowledge and become even more effective.

For today, HST represents the state of the art and science of hypertrophy. I have now used these principles myself, and have used them successfully to train competitive bodybuilders for some time. It is not "specifically" designed for competitive track athletes, Powerlifters or Olympic lifters, although I have had many athletes from different sports apply HST to their off-season training with ground breaking results. It is designed according to research looking specifically at muscle hypertrophy, not muscle performance. This subject deserves a lot more attention than I am able to give it here.

To get started on the HST program, follow this workout on Monday, Wednesday & Friday:
VIEW FULL ROUTINE OR
VIEW PRINTABLE LOG

I will cover the topic more thoroughly in the future, including the references that first shed light on the principles that gave rise to HST. In the meantime, if you want to grow as fast as possible, you must apply currently know hypertrophy-specific training principles.

Body Part Suggested Exercise(s)

  Legs
Squat or Leg Press & Leg Curls (Leg Ext. Optional)

  Calves Sraight Leg Calf Raise

  Chest Bench (Slight incline) & Dip (Use DB's if shoulders
 bother you)

  Back Chins (W&N grip) & Seated or Bent Over Row (W&N
 grip)

  Shoulders Lateral Raise (Rear) and Shoulder Press

  Biceps Any single curling movement per session (switch it
 frequently)

  Traps Shrugs

  Triceps Tricpes Push-down or Lying Tricep Extension

  Torso
Crunch (w/ weight) or machine

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How to keep the magnitude of muscle

The aim is to produce a peak contraction at the top of each rep. This is also known as sarcoplasmic hypertrophy and has been proven to keep the muscle in an anabolic state for longer periods of time; this is what allows that long lasting pump.

For example, when doing a bench press (compound), really squeeze your chest at the top of the rep to get the full effect. This allows the muscle to grow stronger, so by the end of it - trust me when I tell you - the mirror muscle pump you desire will leave you speechless.

My idea links to "backstage bodybuilding" where they use this method before competing to gain that overall physical edge over their opponent. Before every Mr. Olympia, if you were to go backstage, you would see Jay Cutler and Ronnie Coleman pumping out similar workouts for the same reason. The feeling of the muscle as if it wants to explode, and that instant change in muscle size is what body building is all about.

An ideal muscle pump following this workout will last between 2-3 hours where the muscles will be in a constant anabolic state. To aid this, you should take in constant hydration. Every 20 minutes for the duration of the pump your intake should be 100ml of water. This will maintain that pump through keeping the muscles and vessels hydrated.

This workout should last no more than 1 hour. The recovery phase between each compound exercise will be around 90 seconds, whereas between each isolation exercise you should look to rest for 60 seconds.

_______________________


Warm-Up:

Dynamic stretching of all muscles to be worked. Notice how I have deliberately written dynamic and not static. Static stretching has been proven to weaken the muscle through lengthening the muscle fibers which could be detrimental to performance, especially during a heavy weight session such as this one.

Complete 15-20 reps of each exercise without weight. This will allow the body to familiarize itself with the movements you will be performing.

Chest:

Dumbbell Bench Press (Compound): 80% of 1RM for 10 reps
Incline Dumbbell Flyes (Isolation): 65-70% of 1RM for 16 reps
Bench Press (Compound): 85% of 1RM for 8 reps
Incline Dumbbell Flyes (Isolation): 70% of 1RM for 14 reps
Incline Dumbbell Press (Compound): 80% of 1RM for 10 reps
Incline Dumbbell Flyes (Isolation): 80% of 1RM for 10 reps

Biceps:

Chin-Ups (Compound): 10 reps
Preacher Curls (Isolation): 65-70% of 1RM for 16 reps
Chin-Ups (Compound): 12 reps
Preacher Curls (Isolation): 65-70% of 1RM for 16 reps

Shoulders:

Military Press (Compound): 80% of 1RM for 10 reps
Lateral Raises (Isolation): 65-70% of 1RM for 16 reps
Military Press (Compound): 80% of 1RM for 10 reps
Front Dumbbell Raises (Isolation): 70% of 1RM for 14 reps

Triceps:

Dips (Compound): 10 reps
Lying Triceps Press (Isolation): 65-70% of 1RM for 16 reps
Close-Grip Bench Press (Compound): 85% of 1RM for 8 reps
Triceps Pushdowns (Isolation): 70% of 1RM for 14 reps
Close-Grip Bench Press (Compound): 75% of 1RM for 13 reps
Lying Triceps Press (Isolation): 75% of 1RM for 13 reps

Lats:

Pullups (Compound): 10 reps
Straight-Arm Pulldowns (Isolation): 65-70% of 1RM for 16 reps
Pullups (Compound): 8 reps
Straight-Arm Pulldowns (Isolation): 70% of 1RM for 14 reps

Cool Down:

15 minutes on cross trainer to gradually lower intensity
Static stretching - keeps muscular balance and maintain good posture after workout!

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How to work at home exercise gyms and public

Exercise through the house leads to significant savings in expenses because Alzhar to the gym needs to travel and transportation that you do not own a car and you have a car that Hzt days, the price of gas high and must buy sportswear chic suitable then the price of participation in a gym is high and also that they Hall swimming pool this increases the amount of defenses in the lounge bodybuilding, but the exercises at home, provide you with gas and also the price of new clothes that you will buy for the gym and also protect you from prying eyes in the gyms can be of home exercise all exercise sports freely, but you must Hrahmae Athletic Ajpk foot injury at the end of newborn you have absolute freedom to choose what is the program for you and move forward to achieve  

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Bodybuilding progra

Programs bodybuilding all people who dream of changing their bodies for the better , whether bodybuilder or lifting weights training to amplify and grow his laws Vymjmuah muscles and there are rules many do not know that there are exercises for Hhsol on large muscle exercises to get the body sculpted to you after exercises for large muscleShoulder ExercisesNotableWill be the warm-up before each exercise as a whole and answer exercise performance relatively heavy weights. Increase the muscle to achieve the required1 - Exercise Baldmpel pressure of sittingThis exercise is similar to the first exercise , but using dumbbells and íÚŘíßí greater freedom of movement
2 - Exercise flutter frontThis exercise has many shapes and is also famous for the bulkiness3 - Exercise flutter sideThis exercise Imrn muscle side or the head side in the shoulders4 - Exercise flitting from side put forward bendingSame as the previous exercise , but when you are in front of the tendency of the rear head of training the muscles of the shoulders

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