Strength Versus Size

For years, exercise physiology textbooks have stated that the strength of a muscle is in direct proportion to its size. Unfortunately, many bodybuilders have failed to understand this concept. An understanding of muscular size and muscular strength, in simple terms, is in order. To increase the strength of a muscle, you must increase its size. Increasing the size of your muscle will increase its strength. If all other factors are known and allowed for, a correct measurement of the size of your...

Concentration

What is Greg Norman's demeanor when he's about to tee off, or Steffi Graf's when she's preparing to serve is Michael Jordan Joking with his teammates when he's eyeing a free throw All of these athletes are in deep states of concentration. They're probably even visualizing the successful execution of their respective feats. Norman's golf scores, Graf's tennis ranking, and Jordan's point-per-game average would all suffer immensely if they did not put their minds Into It. Now, walk into almost any...

Contralateral Traimhfi

Nolan Ryan of the Texas Rangers is a great baseball pitcher. During the summer of 1990 he threw the sixth no-hitter of his career, won his 300th major league game, and became the only pitcher to surpass 5,000 career strikeouts. Throwing a 90-mile-an-hour fast ball is not only hard to hit out it's hard on the pitcher's body. That's why Ryan went on the disabled list several times during the 1990 season. It's not just a coincidence that Nolan Ryan pitched a no-hitter six days after coming off the...

Exercise

The wrist curl with a barbell, if performed in the correct manner, is almost a perfect exercise. It provides full-range directness of resistance and varying resistance that almost matches your potential strength. To begin with, the resistance in the wrist curl is applied directly to your primary moving body part, the hands. Second, the arc of movement is such that the resistance increases as the work is performed. If the angle of the forearm on your thighs is proper, the resistance reaches its...

Short Muscles

Excessively large muscular size is primarily de termined by the Involved muscle bellies being extremely wide. Wide muscle bellies are the result of having long muscles. A muscle's length Is measured from the tendon attachment at one end to the tendon attached at the other end. The longer a bodybuilder's muscles, the greater the cross-sectional area and the volume of the muscles can become. A short muscle cannot be very wide because Its angle of pull would be so poor that it would not be able to...

And Leanness

II a computer were programmed to analyze the Bhy8ical characteristics ol the winners of major odyhuilding contests over the last 50 years, an unexpected factor would undoubtedly surface. The vast majority of the winners would have dark eyes, dark hair, and dark skin. A high correlation would exist between low body fat. or muscle definition, and dark skin, eyes and hair. Tnere would be a few light-skinned, blue-eyed, blond-haired champions, but they would be the exception rather than the rule....

Routines

By now you should have your measurements taken and your daily calorie expenditure calculated. You should be ready to start the program with a bangl On the next page you'll notice a listing of Keith Whitley's schedule of everything that he did on Day 1. All his meals and snacks are itemized. I'll continue to do this on the first day of each new week as an example to you of what specific foods that Keith consumed. Blank space under Keith's schedule allows you to follow along and keep track of all...

The Bigger Program Week Ry Week

Resting metabolic rate is the total energy output of the body under resting conditions and after a six-hour fast. Resting metabolism is Important because knowing Keith's and David's would allow me to determine the optimum number of calories that each could consume daily without putting on significant fatty tissue. To accurately calculate resting metabolic rate I needed laboratory equipment to measure the amount of oxygen consumed and carbon dioxide expelled. The University of Texas Southwestern...

Before Getting Started Taking Measurements

Bodybuilders frequently use measurements as a source of inspiration. Who in bodybuilding wouldn't like to have 20-inch arms, a 58-inch chest, and 30-inch thighs The truth is that most measurements are taken incorrectly, grossly exaggerated, or lied about. Accurately measured, an 18-inch arm is big. A 19-Inch arm Is very big. And anything above 19 inches must be seen to be believed. in my bodybuilding research, which spans over 30 years, I've seen only four muscular arms that actually measured...

Shoulders Upper Back And Chest

On Day 2 you'll be working your shoulders, upper hack, and chest. There are tour pre-exhaustion cycles two for shoulders, one for upper back, and one for chest. It's Important to move quickly from exercise to exercise within a cycle. Here's the how-to of each. 1. Lateral raise with dumbbells Keep your elbows locked as you slowly raise and lower tne dumbbells. 2. Overhead press with barbell Press the bar overhead slowly. Do not lock your elbows. Keep them slightly bent. Lower smoothly and...

Value Of PreexhaustiON

It will be to your advantage during tbe second week, and subsequent weeks, of this program to concentrate on moving very quickly from one exercise to the next during each body part cycle. Moving quickly, In less than three seconds, from a single-joint exercise to a multiple-joint exercise, Is called pre-exhaustion. Pre-exhaustion makes it possible to work almost any large muscle harder than would normally be possible. In exercises involving two or more muscles and joints, a point of failure is...