Improper Structuring

Although more and more bodybuilders are beginning to train intelligently in that they are training no more than one to three days per week, the vast majority of these trainees construct routines that employ exercises in the wrong sequence. It is common to see bodybuilders start with their calves or arms and finish up by training their legs. Unless specializing, this is incorrect from the physiological standpoint of localized reserves that are used up in proportion to the stressor that taps...

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Y this time in your training, you should have noticed some spectacular changes in both your health and physique. Your chest should be deeper, your back wider, your shoulders broader, and your arms and legs fuller that is, if you've been following my instructions to the letter. If you haven't yet realized these results, go back and reread the introductory chapters carefully and run through the routines again. Believe me, they will work when applied properly One of the biggest disappointments...

Shoulders

His is the month in which we begin our specialization process, starting with the deltoids, or shoulder muscles. The shoulders, when well developed, are among the most impressive of the body's muscles. The deltoids are composed of three heads that, collectively, resemble an inverted triangle. (The name derives from delta, the fourth letter of the Greek alphabet, and means triangle-shaped.) Each of the three heads has a distinct function the lateral head, the most impressive in terms of shoulder...

The Chest Anatomy And Physiology

There are, in effect, three different chest muscles the pectoralis major, pectoralis minor, and serratus anterior, or serratus magnus. Each of these must be fully stimulated as a result of your workouts if complete chest development is your goal. The pectoralis major arises from the anterior surface of the sternal half of the clavicle, the anterior surface of the sternum, the cartilages of the true ribs, and the aponeurosis of the external oblique. By true ribs, I refer to the anterior...

High Reps For Definition

Bodybuilders who still believe in the myths of previous generations unquestioningly accept as true the contention that the more sets and reps you do, the more definition you get. The implication here is that bodybuilding, per se, utilizes fat cells as fuel, and so, the more you perform a particular activity, the leaner you will become. Unfortunately, even with highly repetitive tasks such as running, the reality is that you would have to engage in the activity for up to eleven hours straight in...

An Incredible Abdominal Routine

Abdominal Muscle Not Everyone Has

T is becoming more and more prevalent everybody wants a six pack of abs. I'm not talking about just having a bodyfat level low enough to allow your abs to be visible to the undis-cerning eye. No, what I'm talking about is the fixation our culture has for very well-developed abdominal muscles. The abs are, after all, skeletal muscles, and they respond to the same stimulus for development as all other skeletal muscles high-intensity training In the past, many bodybuilders could get by on muscle...

Ignoring The Genetic Factor

One's bodybuilding success, as with most other things in athletics, is largely determined by one's genetic endowment. Training can augment genetics if it is proper training, but the training by itself will not turn a nonathlete into a world champion. I happen to reside in Canada, where hockey is the national pastime. In the world of hockey, the three biggest names to emerge in the past thirty years are Gordie Howe, Bobby Orr, and Wayne Gretzky. Essentially all of the hockey players from thirty...

Back and Biceps

You'll really find yourself breathing quickly after your second exercise in this tri-set cycle, but push yourself through one more set before you take a one- to two-minute breather in between tri-sets. Then repeat the cycle for three more tri-sets before moving on to everybody's favorite muscle group the biceps 4. Reverse-grip preacher curls Perform three sets of the preceding four exercises, and your biceps will look and feel like fully inflated basketballs This giant set will hit your biceps...

IGi2 reps

Routine One Explained Legs, Chest, and Biceps 1. Barbell squats Stand erect with a barbell across your shoulders and take a deep breath. With your lungs full, bend your knees and lower your body until you are in a full squat position you should be slightly below a ninety-degree angle to your shins. As soon as you reach the bottom position, rise immediately but under control while at the same time expelling the air from your lungs, so that you will be ready for another intake of oxygen at the...

Introducing the Split Routine

F you've been following along from the beginning, this will now be your fifth month of training. With that in mind, we're going to change our procedure in order to prevent the muscles from becoming too accustomed to the rigors of Max Contraction Training. This chapter also introduces new principles that will broaden your bodybuilding terminology and knowledge, not to mention keep you motivated psychologically, which is perhaps the most important factor in determining your ultimate success in...

Bodybuilding And Cardio

QUESTION I have a question regarding cardiovascular fitness and bodybuilding's ability to provide it. Having just finished rereading Dr. Kenneth Cooper's fine book, Aerobics (Bantam, 1968), I'm rather doubtful about weight training's ability to provide for cardiovascular fitness. In fact, in the second chapter he states that a body beautiful, and not much more is about all you can expect to get from strength training. He then goes on to imply that strength training is no replacement for...

The Routine Explained

Chin-ups To begin this exercise, reach up to grasp a wall-mounted, ceiling-mounted, or free-standing chin-up bar. Your body should be fully extended beneath the bar. Slowly, from a position of full extension, begin to contract your lats, raising yourself until your hands touch your chest. Hold this fully contracted position for a two-count before lowering yourself slowly, in four seconds, back to the starting position. Repeat for your I.S.R., and when you hit failure in this movement, either...

Anatomy Exercise Lying Dumbbell Curl

F you are thinking about starting bodybuilding and would like to pack on up to thirty pounds of muscle mass, then you're on the right page of the right book. The chapters that follow will provide you with all of the latest training and nutritional information needed to make it to the top of the sport, should you choose to climb that high, or closer to ground level just improve to the point of being the best-built person on your street. How far you want to go in bodybuilding is ultimately a...

Setting Up Your Year Round Training Schedule

It's important to take periodic breaks from high-intensity training throughout the year in order to fully recharge your muscles and your motivation. During these off periods you may wish to expand your life experience with activities such as music or martial arts. It's important to take periodic breaks from high-intensity training throughout the year in order to fully recharge your muscles and your motivation. During these off periods you may wish to expand your life experience with activities...