Ratented Pivotiiuq Phial For Maximum Stretch Strong And Durable Non Sh3d Surface




Pro Tip #2: Between sets of the donkey calf raises, he did Alternating Standing heel raises using just his own bodyweight. This was done while still maintaining good form.

The alternating style involves a transition of going from two to one legged Standing heel raises as follows: With both legs absolutely locked at the knee joints he s-l-o-w-l-y lowered both of his heels down to the maximum negative stretch contraction position, actually trying to touch them to the floor. This was the starting point for beginning the set. From here and again with a s-l-o-w deliberate rep speed he raised his heels through the positive muscle contraction phase, going up on the balls of his feet and finally shifting his weight distribution to the first three toes (big toe and next two) of each foot at the top of the peak contraction.

At this point he bent his left knee joint and shifted his weight distribution to the right leg, which was still maintaining a knee-lock position.

He then lowered s-l-o-w-l-y on the right leg through the complete negative stretch contraction, pauses for a one-second stretch and then rose back up through the positive muscle contraction phases.

He held this "peak contraction" with the right leg for a count of two and then bent his right knee joint and shifted his weight distribution to his left leg and locked this knee joint. He then proceeded to do the sequence in the manner described for the right leg again.

It is important to remember that, although only one leg at a time is being worked, both feet are gripping the ribbed rubber surface of the calf block, but with one leg bent and the other leg straight.

He did this in a smooth and rhythmical motion, rather than rapidly, for 50 maxi-pump reps. Doing this movement in between sets helps to maintain a muscle fatigue tension threshold for maximum gains.

Sometimes, if he didn't make it to the gym, he did a weightless workout for the legs (using just his own bodyweight), super-setting this exercise with the "Muscle Beach" Sissy squat for 10 nonstop supersets.

He did 20 to 30 maxi-pump reps on each set of the alternate one-legged donkey calf raises and 12 to 15 maxi-pump reps on the Sissy squat. For those of you who are not familiar with the "Muscle Beach" Sissy squat, I offer you this graphic illustration and brief description.

Body-Weight Only "Muscle Beach" Sissy Squat "The Ultimate Quad Pump-Out"

"Muscle Beach" Sissy Squat Technique

Stand in an upright vertical posture next to a stationary post, power rack or chair, etc. With a slight absence of knee lock, place your feet approximately 12 to 18 inches apart, with heels inward and toes rotated out laterally, just slightly. Vince Gironda says the feet should be 13" apart and the knees 17" wide.

To maintain a perfect balance in this "fire-bombing" quadriceps exercise, lightly grasp hold of the stationary post, etc. with one hand.

Now, with just your own bodyweight, rise up on your toes or, if you wish, place your heels on a 4" x 4" block of wood. Lean your upper torso backward (approximately 45 degrees from vertical) until you feel a maximum stretch contraction in the quads, especially just above the knees. Your upper torso and thighs will be in alignment with one another if you have done this correctly.

While maintaining this inclined, lying back position (you will basically be at a 45-degree angle to horizontal position), slowly lower your body by bending your knees, allowing them to thrust forward. Allow the upper torso and thighs to descend to where the shoulders are directly over the heels and beyond. Do not relax at this point. Keep continuous tension on the quads by doing a smooth direction reversal at the bottom of the negative stretch (approximately parallel to the floor) phase by straightening your quads and driving your hips forward till you are once again at the non-lock starting point. Remember, as you come up, to push off on your heels while pulling the front part of your foot up off the floor.

Begin the next rep immediately. With absolutely no pausing, continue until you have completed 12 to 15 maxi-pump reps in nonstop, nonlock style.

It is a very good idea to practice the "Muscle Beach" sissy squats with just your own bodyweight until it becomes a natural movement.

There is a saying, "Practice makes perfect." I prefer to take it one step further and say, "Perfect practice makes perfect." This makes sense because, if you practice the Sissy squat or any other exercise for that matter, using sloppy form, you will never develop a precision technique.

Once you have mastered a precision technique with your own bodyweight you can begin to use extra weight in the form of a cast iron plate or a dumbbell or dumbbells.

Of the three options, the loose plate is the easiest to accommodate because all you have to do is hold it securely against your chest with your free hand while maintaining perfect balance with the other. Holding a barbell (as in a Front squat position) or holding dumbbells hanging at your sides does not allow for the degree of leaning back you achieved with your bodyweight alone.

The reason is that your balance is compromised because your hands are not free to assist you. This is a very minor obstacle to overcome. You can attach a 4-6 foot length of 1/2" rope securely around your waist (or tie it to the front of your lifting belt, directly in the center) then tie the other end of the rope at chest level to a stationary post.

This will free up your hands so that you can use the barbell or dumbbells, and at the same time allow you to maintain the proper inclined layback position - and with perfect balance.

Sometimes Richard not only super-setted this bodyweight-only quads exercise with calves, but from time to time he supersets the Sissy squat (using a Roman chair exercise unit) with Duc leg presses on a vertical Leg press machine.

Cumulative Reps

As a side note the late Chuck Sipes (www.chucksipes.com) a former IFBB Mr. World, on the other hand, would take the supported bodyweight-only "Muscle Beach" Sissy squat to the outer limits of muscle stimulation by doing cumulative repetitions, finishing off with 20 maxi-pump reps.

The premise behind cumulative repetitions as Chuck preferred it was to do 1 rep in the Sissy squat, then walk 15 feet in one direction, return and do 2 reps...walk 15 feet and return again and do 3 reps, etc., etc., 'till he simply couldn't do another full set of the reps he had accumulated so far (in his case it was 20). The "walk" should only take 10 to 12 seconds. This then is" Cumulative-Reps." For a more detailed account of "Cumulative-Reps" refer to the Addendum at the end of this e-report.

The bottom line is that if you want the ultimate in granite-hard quads, laced with deep cuts, then do as Richard Simons, Chuck Sipes and many of the west coast bodybuilding champions did and still do to this day - do Sissy squats!

Richard was into legwork in a big way - especially using the advanced superset technique just described. Sometimes he would superset "Muscle Beach" Sissy squats with Leg curls or use any one of the following combinations: Back squats with Front squats, Leg presses with Leg extensions, Leg presses with Leg curls (non-lock style), Leg extensions with Leg curls.

3 x 3 x 3 Exercise System-A QuickReview


Supine (flat) barbell bench press - Using a barbell (though sometimes he used dumbbells) he would do one set each of 15, 10, 8, 4 and 1 rep(s), then rests for 5 minutes. Next were 10 power sets of 5 to 6 reps each. When these were completed he would take another short rest and would finish up with one set each of 10, 15 and 20 post-fatigue reps.

Leg press -He would do one set each of 30, 20, 15 and 10 maxi-pump reps, after which he did 10 hard work sets of 15 reps each.

On these (ten hard work) sets in particular he would use a Five "up" and Five "down" strategy where he would "up" the poundage for each of the first five sets and then "down" on the remaining five.

He finished off his leg press program with two quick pump-out sets of 20 and 30 reps. The last two pump sets for this and other exercises were done with light weights and helped to relieve the congestion of the muscles and restore normal circulation. This hastened recuperation and muscle growth.

Lat machine pull-down - Richard bombed his lats, doing one set each of 25, 20, 15, 12 and 10 maxi-pump reps. These were followed up with a 12-set blitz of 10 reps each. He then finished off with a pump-out set of 15 to 25 reps.


Barbell press behind neck - He began by performing one set each of 15, 10 and 8 repetitions and then, after a rest, he got into the serous muscle growth by attacking his delts with 10 brutally hard power sets of 6 full reps each, finishing up with a final blitz set of 25 lightweight reps.

Barbell shoulder shrug -He performed one pre-fatigue set each of 20 and 15 reps then it was on to 8 sets of 10 to 12 muscle-searing reps, finishing off with a lightweight flush set of 15 to 20 reps.

Machine leg extension - Richard began the Leg extensions with a set of 25 reps, then 20 reps followed by 6 sets of 15 reps each, and then a pump set of 20 and one of 30 reps.

Machine leg curl - On this exercise one set each of 30, 20 and 15 reps, then 6 sets of 10 to 12 reps were performed, followed by a final 20-to-30-rep set.


Neck extension and flexion -10 sets of 20 reps each.

Supine close-grip triceps press -One set each of 20, 15 and 10, 6, 3 and 1

rep(s) were completed to warm-up the triceps thoroughly. This was followed up by 11 sets of 5 or 6 power reps and then he finished off with a 20-rep pump set.

The Anton Curl -He used the same sets and reps as in the triceps extension exercise. One set each of 20, 15 and 10, 6, 3 and 1 rep(s) were completed and this was followed up by 11 sets of 5 or 6 power reps and finishes off with a 20-rep pump set.

Back hinge deadlift - He did one set each of 20, 12, 8, 4, 1, 5, 10 and 15 reps.

Donkey calf raise - He begins with a set of 30 maxi-pump reps. Richard rested for a minute between sets then continued his journey into the pain zone by doing one set each of 20, 12, 15, 20 and 30 maxi-pump reps.

Capsule Comments

As I mentioned at the beginning of this report Richard used a maximum poundage loading scheme (known as the Kaizen Principle. Charles Poliquin explains it in chapter 6 of his book The Poliquin Principles. Visit: www. charlespol iqu in. net).

He used near perfect "technique emphasis" within each of the sets (weights were handled in strict fashion with no "jerking" or "bouncing" movements, the exception being the shock/rebound technique that he sometimes used in bench pressing (Monday workout).

Although I didn't actually see of the exact workouts mentioned in this e-report I did have the opportunity of watching Richard work out on other occasions (Donne Hales "Fitness and Figure Gym" in Hialeah, Florida in 1966) and can testify to his use of maximum poundage and impeccable "technique-emphasis" on the exercises he was doing and have no reason to believe that he would do otherwise in any training program that he would embark upon.

Richard told me that an exercise is only effective as the effort you apply. The most effective ones he used in his workouts were movements he enjoyed doing rather than similar exercises he had a mental block against.

He said that some of the "anabolic equalizer" (my 21st century "buzz words") exercises he used in this particular program may not be suitable for others, due to certain injuries that may make the exercise painful and limit progress. He suggested using other exercises that perform a similar action but allow you to make better, pain-free gains.

Richard went on to say that with the exception of legs and biceps work, he got the most benefit out of his exercises by doing them in the conventional "set-restset" fashion as opposed to perhaps doing them in "set extension technique" fashion (i.e. super-sets, tri-sets, negatives, etc.) and having to deal with a condition known to bodybuilders as "pressure-pain."

Thinking back to this discussion on exercise I completely spaced asking Richard why there weren't any abdominal (I observed his abs and to me they appeared firm and in proportion to the rest of his physique) or forearm exercises in this particular program.

The Stealth Mega-Calorie Diet

Supporting the huge energy requirements necessary for the "9" high-volume muscle pumping workouts required an aggressive stepped up increase in daily calories consumed.

Over a very short period of time Richard went from 5,000 (where he was consuming 200 grams of high quality protein, 600 grams of carbohydrates and 200 grams of fat) to 9,000 calories per day with about 1,560 of the calories (390 grams) being in the form of complete proteins. The carbohydrates and fats increased proportionately. A rough estimate reveals that 15% of his daily calories came from complete proteins, 45% from carbohydrates and a whopping 40% from dietary fat sources.

Richard clarified his 5,000 to 9,000 mega calorie concept by saying that he didn't just go from 5,000 to 9,000 overnight during the 21 Day (Mass Up Cycle) but increased his calorie consumption in stages by a few hundred or so every day.

He did say that most male bodybuilders could meet most of their nutritional demands on 5,000-6,000 calories with a 1000 of those calories (250 grams) being in the form of quality dietary protein.

To meet the demands of consuming 390 grams of a high quality dietary protein per day, Richard said that he would chug down 6-9 quarts of milk, (Richard remarked that Reindeer milk at 160 grams of protein to the quart and loaded with mega calories was a secret to the nutritional gain factor), 3 pounds of meat (mostly hamburger and other cheaper cuts of meat to keep his grocery bill down), and plenty of tuna, chicken, eggs, pasta, cheese, beans, unsalted peanuts, raisins, dates, figs, potatoes, yams and natural peanut butter (in large amounts). He did as best he could to avoid foods high in salt, sugar and food additives.

To insure that the protein sources was properly assimilated he would drink one quart of Papaya juice daily.

It should be noted that Richard didn't have any synchronistic mealtime strategies (In other words he didn't plan each day's meals ahead of time) except to eat and drink whenever he felt the need throughout the day. He never allowed himself get very hungry and he would only eat till he was full but not stuffed or bloated.

He did clarify this in a bit more detail by saying that to get the big gains in size and power a bodybuilder should get used to eating 3 square meals and 2-5 snack meals (these are smaller liquid or solid meals consumed between breakfast, lunch, dinner and before retiring), every 1-3 hours, seven days per week. To avoid missing any of these meals Richard kept his fridge and cupboards well stocked.

Of all the meals that Richard ate Breakfast was a special occasion and He always started the day with a breakfast of one of the following:

Whole Brown Rice - about five minutes before it's finished, add a half cup of raisins and a half cup of dairy cream, stirring it in. Serve with a liberal supply of cream, honey and wheat germ stirred through it.

Cooked Oatmeal - rather than combing water with the oats when cooking, make up the oatmeal with whole milk instead. About five minutes before this is finished add a half cup of diced dates, and a cup of cream. Serve as above, with cream, honey, tablespoon of safflower oil and wheat germ flakes stirred through it.

One early morning meal he especially enjoyed was what he called...

A Man's Breakfast

He would mix 1 cup of fresh squeezed orange juice with 1 tablespoon of brewer's yeast powder. Then he would have 3 ounces of Bob Hoffman's breakfast food with milk.

Next he took 1-1 % cupfuls of Rheo H. Blair's special "Milk and Egg" protein powder and mixed it (in a blender) with 16 ounces of whole milk (raw) and 16 ounces of whipping cream (preferable raw). He then added to this beverage some of Blair's special coconut flavoring. This protein drink made with "half-and-half" is delicious and tasty, especially if the milk and cream are VERY COLD!

He would sip a glassful (8 ounces) of this beverage over a period of 30 minutes while he prepared the rest of his breakfast. Richard said that sipping the protein drink as opposed to hurriedly "drinking" it avoided problems that could arise from pouring protein, 38-40 grams to the 8 ounce glassful, into the stomach too quickly.

He would then broil a 4-ounce lean beef patty which was to be eaten with the following:

Omelet Recipe

5 eggs, 2 cups of dry milk, 1/4th cup wheat germ flakes, milk if needed and a piece of American cheese (2' x 1" x 1").

Beat the eggs, blend in powdered milk and wheat germ flakes, and add a little bit of milk if needed. The egg mixture was then poured into a hot buttered omelet pan and fried as for a regular omelet, with the cheese broken into small pieces and mixed in or melted on top. Since he had a super hearty appetite he would include some whole-wheat toast to go along with this breakfast.

This breakfast alone has approximately 225+ big grams of quality protein and 2,000+ total calories.

As an added note, on the mornings when Richard didn't have the omelet for breakfast he would include from 4 to 6 raw eggs (fertile if possible) and a teaspoon or two of safflower oil into the blender drink concoction. For an extra boost in protein during the day he would have An 8 ounce glassful of this drink an hour prior to working out and an hour afterwards.

I was concerned about the amount of whipping cream Richard was consuming and gasped, "You mean you sipped over a quart of whipping cream a day without adding fat?" Richard said that the preferred liquid for mixing the Blair protein is "half-and-half" and for a good reason.

Nature seems to indicate that protein and fat should be taken in equal balance. Milk with 3% protein is balanced with an equal amount of fat, likewise for, eggs and meat, etc.

Richard explained that Blair's Instant Protein is extracted from milk and eggs without the normally occurring fat (both the eggs and milk were defatted in the processing). Whole milk is normally balanced by itself, so when the protein is mixed with milk the balance is thrown off. However, by mixing the protein with half whole milk and half heavy whipping cream some of the fat is restored that was previously removed during the processing.

Richard told me that he or anyone else is not actually consuming "half-and-half" per say. He went on to say that Blair's Instant Protein when mixed with "half-and-half" makes a "milk" drink which is equivalent to whole milk in the balance of protein and fat.

He did say that his physique looked a tad smooth during the 21 day mega-calorie diet so he generally kept his carbohydrate intake relatively low and made Rheo H. Blair's "low-carb" milk and egg protein the basis of his diet to hold onto some degree of overall body muscularity.


Richard determined that the key with a milk & egg protein supplement such as Blair's for all bodybuilding goals is what you mix with it. Sometimes he would forgo the use of whole milk and whipping cream and enjoyed mixing the protein with unsweetened grapefruit juice (not grape juice, because it is too high in sugar), fresh orange juice or carrot juice. Today a bodybuilder has the opportunity to mix a protein such as Blair's with a non-caloric (sugarless) noncola bottled drink such as diet orange soda or Fresca.

He said there were other more specialized ways to use Blair's milk & egg protein supplement depending on one's body type and he offered the following "3" recipes:

For Maximum Definition and Fat Loss:

Substitute breakfast and lunch with a protein drink made of one-third cup Blair's milk & egg protein powder and 8 ounces water. Dinner should consist of meat and a salad.

For Muscle-Density Gains (for the underweight bodybuilder):

Mix one-third to one-half cup Blair's milk & egg protein powder and two eggs in 8 ounces of certified raw milk. Sip this slowly at 10:00 a.m. Have another liquid protein feeding at 4:00 p.m., and another one hour before retiring to bed. Breakfast, lunch and dinner should consist of meat, fish, fowl and protein-rich dairy products such as cottage cheese, cheese and eggs.

For A Gradual Muscularization of The Body:

Always have a protein drink with 2 ounces of certified raw cream, 6 ounces of water and one-third cup of Blair's milk & egg protein and one egg yolk, one hour before training. This drink will allow a bodybuilder to maintain optimum muscle size while on a low carbohydrate definition diet.

Many of the top bodybuilding champions (such Gable Paul Boudreaux, Dave Draper, Vince Gironda, Don Richard Howorth, Larry Scott, Arnold Schwarzenegger and Frank Zane) of that day used to load up on the wildly popular and result-producing Blair "Milk & Egg" protein powder.

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Many women who have recently given birth are always interested in attempting to lose some of that extra weight that traditionally accompanies having a baby. What many of these women do not entirely realize is the fact that breast-feeding can not only help provide the baby with essential vitamins and nutrients, but can also help in the weight-loss process.

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