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Richards Vitamin/Mineral Regime

He also took in plenty of vitamins and minerals in supplement form throughout each day. This strengthened his body from the inside, feeding it the necessary minerals, nutrients, energy and bodybuilding materials it needed.

Richard took B Complex (3 times per day), 45 mgs. of Thiamine (Vitamin B1), 50,000 I.U. Vitamin A, 4,000-6,000 mgs. Vitamin C & Biolflavonoids, 800-1,000 I.U. Vitamin E, and 5 tablespoons of wheat germ oil.

The Transformation!

By following the 3 x 3 x 3 Exercise System and stepped up daily calorie consumption, as outlined, Richard increased his bodyweight from 200 pounds to 225 pounds. This was a gain of 25 Pounds of in 21 Days.

To my mind this mega-gain factor was startling but more than that it was not accomplished at the expense of an unattractive physique. I had the opportunity to see Richard only a week or so after his transformation and in my minds eye he displayed decent muscular contours, pleasing lines and a symmetrical shape.

At a height of 6'2" Richard had some impressive body part measurements to go along with his muscle weight gain. His upper arms measured 18.5 inches, forearms (gooseneck) 15.5 inches, chest 51.5 inches, waist 34 inches, thighs 28.5 inches and calves 17.5 inches (calves were a lagging muscle group for Richard).

Richard told me that his primary goal was to one day weigh in at a rock hard, 255 pounds. To achieve this he said that he would have to get his bodyweight up to 300 pounds and then train and diet back down slowly to his goal of 255 pounds.

Richard cautioned that such increases should never be determined solely by what the scale revealed but rather how much muscular bulk the skeletal structure can additionally hold without losing any great degree of pleasing lines that give it shape.

He went on to say that gains such as 25 Pounds in 21 Days, should never acquired through inactivity and a voracious appetite. This kind of weight gain is useless and represents "dead weight" around the body. Plus it gives the appearance of a very awkward physique with an accompanying decrease in physical ability and efficiency of the individual.

Richard's physique as near as I could tell personified an unusual combination of added muscular bulk coupled with an increase in strength and power. As the years past I lost track of Richard so I never did find out if he achieved his primary goal.

The Pros and Cons of Muscular Bulk Routines

Muscular bulk routines such as 25 Pounds in 21 Days and many others have advantages and disadvantages and Richard discussed these me in explicit detail.


For the novice or beginner bodybuilder, especially, properly applied muscular bulk routines can be of great value; Such a program assists in reorganizing the efficiency of the metabolism so future gains come more readily; a heavy muscular bulk routine of training for the total body (as opposed to just training the upper body or lower body exclusively), combined with a very heavy but balanced diet and a great deal of rest and sleep increases the gain theory factor in a shorter period of time than certain other methods of training and eating. All in all the novice or beginner bodybuilder experiences a new self-confidence, and of course body part measurements, body weight, energy and maximum single effort lifts always go up during a muscular bulk phase.

For the intermediate and advanced bodybuilder the advantages are somewhat different. For these individuals muscular bulk routines are excellent for promoting better muscle structural integrity that had been previously unresponsive or neglected; pushing past a sticking point; putting on a few inches of muscle for an occasion of importance, be it a bodybuilding contest or even a high school class reunion. Another advantage of a muscular bulk routine is that it can be used to go up 10 to say 50 pounds, to see how you appear at a higher body weight; to see if your height and bone structure will accommodate such muscular increases.

The advantages of muscular bulk routines are obvious but there are a few disadvantages that sometimes attach themselves.


First and foremost by embarking on a natural retro-mass routine your grocery bill can't help but increase monetarily as opposed to what you were paying previously for the food items of your regular diet. A part of the success of a muscular bulk program is the principle of progressive eating wherein there is a very high calorie intake, fairly high intake of liquids, and a high intake of protein foods.

A classic example is a bodybuilder named Bruce Randall, who back in the 50's bulked up to a bodyweight of over 400 pounds (this was definitely on the other side huge back then) in an effort to break some of the strength records of the now, late, Paul Anderson. The following is a great evidence based before and after photo(s) of Bruce Randall...

Bruce Randall Bodybuilder

Bruce followed such extreme dietary measures as eating 7 pounds of meat and drinking 8 to 10 quarts of milk a day (between meals). At times his milk consumption reached 19 quarts a day! He would eat four meals a day which was unusual back then, but not by the standards of pro bodybuilders of the 21st century.

The amount of food he consumed per meal was what was mind boggling. For example, breakfast consisted of 2 quarts of milk, 1 % loaves of bread and 28 fried eggs. This was during a time when his bodyweight was around 340 pounds. Bruce's progressive eating scheme was a short term issue of just 21 days but in fact carried on for nearly 31 months.

His grocery bill when computed was $80-$100 per week, remember this was back in the 50"s. Fortunately for him this massive eating regime began while he was serving in the Marine Corps, so most of the food was free.

Later on during an 8 month time frame (when he was back into the civilian sector) he trained and dieted down to 187 pounds and won a Mr. Universe title. It would have been interesting to make a comparison of his computed grocery bill while in the military and that of when he was a civilian and dieting down in bodyweight. With the exception of Bruce Randall's case, an increase in your grocery bill, while unavoidable is not a long term issue.

A second disadvantage with an accelerated muscular bulk routine is that of stretch marks and Richard found about this problem the hard way during his gain of 25 Pounds in 21 Days.

Because he bulked up so quickly the skin around his anterior deltoids, upper pectorals, inner thighs and even gluteus maximus, were stretched beyond the limits of its normal elasticity.

As a result he developed silvery scars called stretch marks. Though he used a seemingly flawless "technique-emphasis" of a full stretch and contraction on each and every rep of a set for a particular exercise, he said that if he had it to do over again he would have avoided going to a full extension (as mentioned previously the Lat pull-downs was one exercise he didn't do to full extension) on any joint in any exercise. He felt hypothetically that this caution and common sense approach might have helped him to avoid the stretch marks.

Summed up the advantages of an accelerated muscular bulk routine seemed to outweigh the disadvantages, at least that's the way Richard perceived it.


Reflecting back to 1966, I was only 20 years old and very impressionable and a bit naive so I have to look deep within and ask myself if I really believed that Richard Simons actually gained 25 Pounds in 21 Day and with only "9" muscle-pumping workouts. Personally, I believe he did and I'll tell you why shortly.

I realize that some of you reading this report may be somewhat skeptical and take issue with regard to the 3 x 3 x 3 Exercise System of bodybuilding he used and The Transformation!, or physical metamorphosis resulting from it. I would be amiss if I didn't briefly comment on each of these two issues.

Evolutionary High-Volume Training Was in Vogue

I realize that many HIT (high intensity training) and HEAVY DUTY ( advocates (who believe that one of the keys to any weight training is intensity within a set rather than the quantity of sets performed) will literally freak when looking at the training approach he took on for it appears that in addition to the adrenaline fueled intensity he put into each exercise he also placed a lot of emphasis on the quantity (volume) of sets (up to 18 per exercise) he used to achieve his goals.

It should be noted that Evolutionary high-volume training programs were in vogue back in the 1960's, as evidenced by the Japanese Counter-Split Body Blast System outlined at the beginning of this e-report and of course there was the PHA (Peripheral Heart Action) system that the 1966 AAU Mr. America, Robert Steven Gajda and others such as Frank Zane and Sergio Oliva and others were following at the time.

It wasn't uncommon to see Bob Gajda, for example, performing two hundred plus sets and beyond in just one workout. By comparison the total number of sets Richard on the other hand was averaging only 56 sets per workout which would seem to be a modified high-volume training style when compared to the PHA system. The bottom line was, high-volume training, however you define it, seemed to be productive for the contest entering and winning bodybuilders of that era.

There were many reasons why Richard succeeded with the high-volume training approach. There are 7 that immediately come to mind:

1 - He was an ultimate Iron Lord in his early 20's who had an over abundance of natural growth hormone pouring over the pours of his awakened and alert muscle fibers.

2 - He had the Mind Power Doctrine of an Iron Warrior (read Bonus No. 1 at the conclusion of this e-report), which was an ABSOLUTE BELIEF IN THE EFFECTIVENESS AND THE END RESULT OF THE PROCESS HE WAS USING. Richard said that it is was his mind that provided the impetus to succeed with the challenging 3 x 3 x 3 Exercise System with the end result being a mega-gain of 25 Pounds in 21 Days.

3 - Richard said that from his previous training experiences he knew what the greatest number of sets per exercise he could do and still recover from overnight.

Ralph Kroger Bodybuilder

I couldn't help but notice that there were also far fewer movements per body part in Richard's workouts than in most training programs. I discovered that Richard did this intentionally because from his experience and insights in the iron game, he realized that in almost every instance, bodybuilders even those in advanced stages, tend to perform too many movements per body part and thus actually over train causing a slowdown in muscle gains.

So the logic to his high-volume training approach was to overload specific muscle groups on particular days (Monday-Wednesday-Friday) and have adequate intervals of rest provided for on the remaining four days of the week.

He felt that if he trained anymore often than 3 days a week he would become over-trained (as he did when using the Japanese Counter-Split Body Blast System) He felt that this strategic training approach (please remember the training concepts espoused within this e-report was what was generally accepted in the 1960's) allowed for the twofold recovery of the muscles and central nervous system.

4 - Rest & Relaxation were of vital importance. He would get at least eight to nine hours of sleep a night and three hours of total relaxation throughout each day, which he felt was the equivalent to a night's sleep.

5 - Adequate nutritional support (i.e. Mega-Calorie or Ultra Mass Diet).

6 - During the 21 days he avoided working at a normal job.

7- He abstained from alcohol and cigarettes because he felt that they rob the body of valuable energy and deplete important nutrients. They also suppress the appetite and disrupt the metabolic rate.

Defending The Transformation!

The skeptic might say that a gain of 25 Pounds in 21 Days is a case of "Sounds Too Good to Be True."

However I might point out that as far back as the 1930s, there were bodybuilders making mega-gains of 25-30 pounds in a month or less, the two most famous names being Joseph Curtis Hise and Buck Reed.

Enter into the 1950s and one had to marvel at ability of the late "Monarch of Musceldom" John C. Grimek, at a height of 5' 8", could vary his weight 30 pounds or so in a couple of weeks, either up or down and at one time went up to 240 pounds.

Mega Weight Bodybuilder

Richard Simons was not the sole boss of mega-gain theory in the 1960s. Other bodybuilders such as AAU Mr. America competitor Ralph Kroger stated on numerous occasions that he could make gains of 30-40 pounds in a month if need be. Another person that comes to mind during this era was a bodybuilder named Vern Bickel, who gained 15 pounds in 17 days.

Fast forward to the 1970's there are a couple of references pertaining to the mega-gain theory that I want to make mention of.

Probable the most famous and well documented (actual research papers) mega-gain physique transformation (off all time) was...

The Colorado Experiment in 1972-73 showcasing the 1971 AAU Mr. America, Casey Viator ( Casey gained more than 60 Pounds (of muscular mass) in 28 Days and with only "12" (high-intensity) workouts, each of which were less than 30 minutes. Check out the rather dramatic before and after photo's of Casey on the following page.

Pumped Muscles

Casey Viator (before)

Casey Viator

Casey Viator (28 Days After)

Casey Viator (before)

Casey Viator (28 Days After)

Then In 1974, Ernest F. Cottrell, a feature writer and ex-Editor of Joe Weider's Muscle Builder/ Power magazine, gained 38 pounds in less than two weeks, while performing only 4 total body workouts using a special exercise apparatus (he invented in 1953) called a "Maxi-Sizer".

Ernest F. Cottrell never went public with his "Maxi-Sizer" concept but he did the next best thing for his bodybuilding mail-order students. He designed a 3-month exercise course that consisted of a slightly unusual weight-training routine that changed every month, plus a refreshing 1-Week Preparatory Work-out that is used just before, and in-between the regular course. He said that many bodybuilders will make 2 to 3 times the progress they previously realized...!

He called this program the SPECIAL 118-DAY SCIENTIFIC BODY BUILDING EXPERIMENT. I've included this program as Bonus No. 3 at the end of this e-report.

Here's a look at the before and after photo's, statistics, and a blueprint of "Maxi-Sizer" he used during his physique transformation.

Ernest F. Cottrell's Physique Transformation



Forearms 14"

Waist 43"

Thighs 24-1/4"

Calves 16-1/2"

Forearms 15"

Waist 37"

Thighs 28-1/2"

Calves 17-1/2"

Gains: Chest 4"; Upper Arms 2-1/4"; Forearms 1"; Thighs 4-1/4"; Calves 1"; and Bodyweight 38 lbs.

As you can see Ernest gained 38-lbs. He was bulking up...but just look at the almost complete loss of that large roll of fat (6 full inches) off his waist, too! Notice also in the "after" photo, Ernie was not pumped up and posing. When good solid muscle size and tone are present, the lats won't let the arms hang down to the sides, etc.


Blue print page No. 1 (shown) of 4 (not shown)

One of the more recent physique transformations that I am aware of occurred in 1995 when David Hudlow gained 18.5 pounds of muscle in 11 days using a system called Upside-Down Bodybuilding, while under the supervision of Dr. Ellington Darden.

It is not my intent to discuss whether or not the gains mentioned in each of the cases sited were over-hyped, and/or what the ratios of muscle to fat gain (although in the Colorado Experiment, Casey Viator gained more than 45 pounds of bodyweight while losing about 19 pounds of fat) were.

And of course there is always the controversial and mysterious concept of Muscle Memory Recall that enters into the gain theory as well. Here is a good example of what I am talking about.

When Arnold Schwarzenegger finished the movie "Pumping Iron" in 1975, he weighted 210 pounds. But yet he quickly gained 25 pounds and won the IFBB Mr. Olympia that same year. Arnold didn't have a problem to gain 25 pounds. He only had the problem of regaining it. He had these 25 pounds once already so it was just a matter of his muscles remembering this.

Perhaps Richard Simons experienced the rapid regain of 25 pounds (through Muscle Memory Recall) that he had once already. I didn't even think to ask him about it and of course I wouldn't have used the term "Muscle Memory Recall" since it was not a buzz word term in the 1960's.

It's pretty much a given that the "Muscle Memory Recall" concept entered into the Colorado Experiment with Casey Viator to some degree and very well could have with the Ernest F. Cottrell's physique transformation as well.

Having said all of that I hope that the 7 examples that I have just mentioned lends some credibility to the fact that Richard Simons did in fact gain 25 Pounds in (A) 21 Day (Mass Up Cycle) and with only "9" Muscle Pumping Workouts!

As dramatic as Richards's transformation and the others may seem they did not come from difficult, desperate or even helpless body conditions.

Hindsight is always 20/20 but I wish I had obtained some documented photo support of his transformation but unfortunately I didn't. There is one other factor in Richards amazing transformation that needs to be mentioned and it is

The Anabolic Pharmacology Factor

To accelerate strength gains and a mild muscle hardness Richard was very candid and stated that he took 25 milligrams per day of the oral anabolic steroid Anavar (Oxandrolone) for 21 days only.

I have no idea how much effect the very minimal daily dosages (Ten 2.5 milligram tablets) of Anavar had on the overall gain factor of 25 Pounds in 21

Days as opposed to non-anabolic steroid use and I doubt Richard did either. Richard provided the information on his use of Anavar as a point of view and NOT as a recommendation for others to follow.

Ironically during the short time that Richard was training at the "Fitness and Figure Gym" in Hialeah, Florida in 1966, the owner Donne Hale (my bodybuilding mentor) had just published the first ever ground breaking article on anabolic drugs in his magazine, The Florida WEIGHT-MAN (Vol. II, No. I).

What was so cutting edge about the article is that it was the first ever publicized discussion to appear in a bodybuilding magazine between two individuals, Donne Hale and Dr. Bill Barad, about the previously "behind-closed-doors" guarded talk about subject of anabolic steroids. Here then is that brutally frank and revealing article.


Donne Hale Bodybuilder

On the next page begins a defense of the tissue drugs, written to me by BILL BARAD, for publication in the Florida Weight Man magazine. A physique star and a pharmacist, he has used the hormones for years. Though I definitely do not share Bill's views, I feel my readers deserve the opportunity to see both sides.

Bill Barad Speaks...

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