S4/» I

J&&
8&
&
yP
A complete do-it-yourself
program for beginning,
intermediate, and
advanced bodybuilders,
by Mr. Olympia

Franco Columbu
with George Fels
 winning
bodybuilding
 winning
bodybuilding

Franco Columbu
with George Fels

^ u! Contemporary Book/, Inc.

cb, Chico9©
1 wish to thank Art Zeller, who supplied most of the
photographs in book. Sincere thanks also to
this

Dr. Anita Columbu, Bob Gardner, Jimmy Caruso,

and Albert Busek, whose photographs are included
also.

Copyright © 1977 by Franco Columbu

All rights reserved.
Published by Contemporary Books, Inc.
180 North Michigan Avenue, Chicago, Illinois 60601
Manufactured in the United States of America
Library of Congress Catalog Card Number: 77-81966
International Standard Book Number: 0-8092-8110-4 (cloth)
0-8092-8109-0 (paper)

Published simultaneously in Canada by

Beaverbooks
953 Dillingham Road .

Pickering, Ontario L1W 1Z7

Canada
Many thanks to my wife, Anita, for her
invaluable assistance and constant support
 contents
chapter one introduction 10

chapter two training to suit your needs 18

chapter three basic bodybuilding

principles 24

chapter four introduction to

advanced bodybuilding 50

chapter five the chest 56

chapret six the shoulders 64

chapter seven the bock 70

chapter eight the legs 78

chapter nine the arms 88

chapter ten the waist 98

chapter eleven power lifting 106

chapter twelve attitude —the real

power in training 110

chapter thirteen nutrition 114

chapter fourteen injuries 120

chapter fifteen competition 126

chapter sixteen one lost set 148

index 153
 Digitized by the Internet Archive
in 2011

http://www.archive.org/details/winningbodybuildOOcolu
 winning
bodybuilding
 —

chapter one

Like virtually every other sport, bodybuilding represents different

things to different people.
And a logical first is that bodybuilding is
point to establish
indeed a sport. After all, we
both amateur and professional
offer
competition, including both novice and senior levels. Bodybuild-
ing is also a superb adjunct to training for other sports; I can
pinpoint highly visible athletes from any sport you can name who
have benefited enormously from training with weights.
But beyond that, bodybuilding is in many ways the purest
sport of all. Long before you achieve the physique contest level
—
and I want to say more about that bodybuilding will have pro-
vided you with an exhilarating match with nature. It's just you,
your attitude, and your body, working together to improve all
three. The development of muscle brings with it some of the finest

10
 —

introduction

side effects on you learn to treat your

earth. You'll note that as
body with you increase your ability to do the same for
respect,
other people. Your attitude about yourself will almost certainly
change for the better. With no trainers or managers to push you
too hard or in the wrong direction, you can achieve just the re-
sults you want. You'll look and feel better than you ever have
and remember, what's on the outside of the body reflects what's
on the inside. Your circulatory, respiratory, and recuperative
powers will all be heightened.

HOW FAR DO YOU WANT TO GO?

The materials I've put together in this book are sufficient to help
you attain the contest phase of bodybuilding, should you wish to
apply them that way. I recommend that you read the entire book
before you begin training, even if you are a beginner; insights and
knowledge cannot possibly hurt you. But the point I'd like to
emphasize is that I understand that a great many of you will not
be interested in that phase of muscle development. You may have
a problem with the time required, or you simply may not wish to
be built that way.
I am
completely sympathetic with that point of view. I have
been through bodybuilding's intermediate phases myself, of
course, and at that point I took the same pride in looking better
in my clothes (and out of them), and my increased power and all-
around health, that you will. For me, the real magic of body-
building as a sport is that it can be so completely tailored to you,
and the precise results that you want. Later on, we'll talk about
the correct way to level off your training routine, once you're
satisfied with your muscle size.

BUILD YOUR BODY WITH YOUR HEAD

Bodybuilding is far more scientific than you think, and I'm hope-
ful that this book will simplify that for you. But the first point
you have to grasp is that successful bodybuilding goes hand in
hand with common sense.
That means training with reasonable not heroic amounts of — —
weight. It means proportionate training for all your muscle
groups, rather than favoring some at the expense of others. It
means intelligent rest and nutrition habits, to complement your
training.
Before you put your body to work, put your good sense to
work first. Maximum results will follow.
You may have read of such exotic training ploys as "bombing,"
"triple split training," "super-duper-sets," or whatever. As an Ital-
ian, consider myself a connoisseur when it comes to bologna,
I

and that's exactly what I think of that kind of so-called training.

Work reasonably with weights, if you want them to work for you.
But let's not forget that I did say "work." My days as a boy in
Sardinia efficiently taught me that nothing good ever comes easy.

12
 introduction

Building a muscle no cinch, regardless of how much you'd like

is

to build it. The you bring to the gym should include disci-
tools
pline, concentration, determination, and patience.

BODYBUILDING MYTHS—AND WHY

THEY'RE ALL MISSES
In one of his charming fables, Aesop created the fox who la-
mented that the grapes he wanted but could not reach were prob-
ably sour anyway. There is nothing to prove that Aesop knew
anything about bodybuilding, but the "Sour Grapes" critiques
have been accruing to our sport for as long as I can remember.
I've heard them all by now, and would like to clarify some of the
more common ones for you. None is worth sacrificing one smid-
gen of your enthusiasm for, none has any merit, and the people
who confront you with these misconceptions should be either po-
litely educated or summarily dismissed. (My experience is that the

most vocal of bodybuilding's critics are usually built like labora-

tory flasks.)
"All that muscle will turn to fat." This critique is distinguished
by its total divorce from
Muscle cannot turn to fat any
reality.
more than an apple can turn into an orange; they are two com-
pletely different things. Sure, total inactivity will cause your mus-
cles to atrophy, and lose tone, size and power, but how many of
us are ever confronted with total inactivity?
Long before fat collects on the outside of the body, you'll find
it building up around the organs first —
the liver, kidneys, and
heart — where it does its real damage. But muscles do not turn
into fat, just as fat cannot be converted directly into muscle.
(There'll be more on this in my chapter on Body Types.)
If you're curious as to what really happens when a champion
does decide to cut back his contest-preparation routine, it's this:
He immediately cuts his diet almost in half. Just about all profes-
sional bodybuilders eat four to five well-balanced, correctly
spaced meals a day, dinner being the lightest because it's the meal
that gets burned up the least. Obviously you can't continue to eat
that way in the absence of training, so the bodybuilder resumes a

13
more normal, three-meals-a-day regimen — and loses size. That's
the exact opposite of the myth! He continues with a moderate
weight training program, of course, and while he may not be as
massive as he was, he still looks super and stays in great shape.
"Bodybuilders are clumsy, slow, uncoordinated and eventually
become muscle-bound." I suppose you could turn up a body-
builder here and there who could be described that way; but slow,
clumsy, uncoordinated people occur in every walk of life, not just
bodybuilding. Meanwhile, my good friend Mike Katz, one of the
world's better bodybuilders, has played football for the Oakland
Raiders and the New York Jets. Mr. Universe, Lou Ferrigno, out-
pointed many fine athletes in a nationally televised agility contest,
then signed a contract to play Canadian Football. Former Uni-
versity of Oklahoma and pro running back Joe Don Looney was
only a notch or two under national-level physique competition.
Cullen Bryant of the Los Angeles Rams and Mercury Morris of
the Chargers are just two more pro athletes who are also highly
accomplished bodybuilders. The list goes on and on, and extends,
as I said, to just about every major sport: Bodybuilding helps.
Note that I did not say that there's no such thing as being
muscle-bound. That happens when a bodybuilder trains the
wrong way, such as with too much weight, too slowly, overeating,
and in the complete absence of any other kind of exercise. Re-
member, I'm an advocate of commonsense bodybuilding, and
muscle-bound athletes are hardly an example of common sense. If
you have any proficiency in another sport, and you continue that
sport in addition to your bodybuilding, you should improve in
both sports simultaneously. I was training with weights while I
was still amateur lightweight boxing champion of Italy. Today, I
enjoy soccer, table tennis, and bicycling, among others, and my
unabashed opinion is that I'm excellent in all of them.
"Bodybuilders look grotesque." I doubt that I can change the
mind of anybody who really thinks that, but I think it's much
more fair to say that bodybuilders are simply not what most peo-
ple are used to seeing. People of this opinion usually also find
something affected about the posing phase, too, but that's nothing
 introduction

more than an athlete demonstrating his personal progress. There's

nothing self-conscious about it at all.

For the sake of emphasis, I'll repeat what I said before: I wish
every one of you could share the elation that comes with the
championship level of our fine sport, but that is just not going to
be possible. can lead you to some very exciting results, still well
I

short of the contest level, if you'll apply yourself diligently. No

one will call you any names (certainly not to your face), and
you'll be too proud to care if they do. (In and out of the gym, it

will serve you well to remember that talking develops no mus-

cles.)

Objections to bodybuilding are usually objections to the muscle

size. my routines should lead you to increased muscle
Following
size improved definition and overall proportion; you will
plus
reap precisely what you sow. It is entirely possible that you will
attain a physical condition and physique that are completely satis-
factory to you, and not wish to go past that point. When that
occurs, simply decrease the amounts of weight you are using, in
favor of slightly lighter weight plus increased repetitions of each
exercise. You'll be able to maintain and improve your build with-
out increasing your size. // is almost impossible to overtrain for
definition. And just in case you do care about what others say, no
one ever put the knock on a well-defined build.

WHAT MAKES A MUSCLE GROW?

The motto "Use it or lose it" applies well to muscles and muscle

tissue, as well as to less exposed areas of the body. Muscle tissue

thrives on activity. What actually takes place during weight train-
ing is the tearing down of muscle tissue, which isn't nearly as
scary as it sounds. Tissue is extremely regenerative, and with
proper rest, nutrition, and continued training, it rebuilds itself
stronger than it was before.
That's why exercised muscles feel sore, or "stiff," after training,

especially to beginners. Don't worry; normal and the cham-

it's

pions feel it too. Your workouts are for naught, in fact, if you

15
 —

don't feel this later on. Your body will acclimate itself to your
training quickly, and the soreness will lessen to the point where
muscles merely feel flushed, warm, and pleasant.

WHAT'S "THE PUMP"?

It's simple to explain, but simply magical to experience. When
you exercise a particular muscle, you pump extra blood into it,
which helps nourish the tissue immediately. When you're finished,
that muscle remains filled with blood, and is measurably larger
and it stays that way for several hours. It's a great change of pace
for your circulatory system, and there's no getting around this, it
makes you feel high. It is most definitely habit-forming. And un-
like most practices of that nature, this one will do you nothing
but good.
There is no point to bodybuilding without achieving the pump.
Not only does it do wonders for your head, but it's physiologi-
cally essential if you're to make good progress. You must be
aware of it while you're training and be alert for the point when it
begins to decrease. That's the time to quit for the day. Otherwise
wasting your time, energy, and enthusiasm.
you'll be overtraining,
Learn to recognize, too, those days when you don't quite feel up
to your usual workout. Knock off; come back the next day and
try for your pump then. You'll get it.

No one knows everything there is to know about bodybuilding.

I'm still learning myself, and expect to continue building my
knowledge of training and good health, as a Doctor of Chiroprac-
tic. But I— and bodybuilding —
can help you. So can this book. Its
purpose is to show you the individual aspects of winning body-
building, as well as how to put them all together.
won't try to describe the excitement and pride that comes
I

with the results of bodybuilding through weight training; I find it

difficult to do them justice with words. But when that fantastic
glow does come to you, and it surely will, please remember that I
told you it would. After all, I'm just supplying knowledge and
experience. All the work is going to come from you.

16
 introduction

Welcome to bodybuilding. You'll find it to be a sport, hobby

and discipline that you can enjoy for decades. Just keep in mind
that no one ever started out perfect (or, for that matter, finished
that way either). And as the chess champions say, every one of us
was a beginner once.

17
chapter two

BODY TYPES
We have more than 650 separate muscles in our bodies, and there
is no more chance that any two of us will have identical sets of

muscles than there is that any two of us will have the same
number of hairs on our heads.
The beauty of bodybuilding, to me, is that it is so essentially
simple: It's your brain and the body you were born with. And
since your body isn't quite like anybody else's, it's important to
put together a training routine that will do the most for you and
you alone. I'm not saying that you should totally ignore what
works for other bodybuilders; on the contrary, if you are lucky
enough to work out with advanced bodybuilders, you can learn
tremendously from them. But before borrowing aspects from
 training to suit your needs

their routines, be sure that those exercises will suit your needs as
well as they do theirs.
Let's consider the three basic body types, and what bodybuild-
ing fundamentals logically apply to each.The types are ectomor-
phic (slight), endomorphic (chubby), and mesomorphic (muscu-
lar). Traits of these body types may also be combined together,

and a person will be a combination of types.

Ectomorphs are thin and linear, with long muscles and, usu-
ally, long arms and legs. They generally have their work cut out

for them when it comes to gaining weight and size, so their train-
ing should be supplemented with a high-protein diet, with natural
carbohydrates added. I recommend that bodybuilders of this type
train with heavier weights, with more sets and less repetitions.
Ectomorphs also have to do extra work on their arms and legs,

19
for maximum proportion; but in return, these bodybuilders often
enjoy great definition. If I've described you here, remember that
you'll need an extra helping of patience. Your muscles will proba-
bly developsomewhat more slowly than other bodybuilders; but
it. Also, keep in mind that because
they will develop, so stick with
your muscles are longer, it's important that you warm up thor-
oughly before each session.
Endomorphs are the opposite of ectomorphs, so their training
and diet must be put together accordingly. Diet is a special prob-
lem, because endomorphs generally like to eat; but the right diet
for this body type consists of limited natural carbohydrates and
fats, and more protein.

Obviously, bodybuilders with this kind of foundation have an

uphill climb to achieve definition, or "cuts." The answer is to
build a routine of less sets with lighter weights and higher repeti-
tions. Rest between sets should be the absolute minimum (no
more than 60 seconds), and more exercises should be done per
body part. Ideally, these individuals should set out to reduce fat
first, then build muscle. This has advantages far beyond body-

building alone; blood pressure comes down, energy is vastly in-

creased because the heart has an easier job to do, and circulation
gets a boost, carrying more nourishing blood to the muscles.
While endomorphs would not appear to have the best potential
for bodybuilding champion timbre, the truth is that "Trim first,
build second" is the very finest way to train, especially for con-
tests. Many top bodybuilders believe the opposite, that you
should bulk up first and then reduce. But I believe that that rou-
tine attracts fat, which is about as welcome as a shark at a ship-
wreck. Bodybuilders who bulk up at the outset will lose overall
size, skin elasticity, their bodies' natural chemical balances, and

generally will collect a spectacular assortment of woes.

—
Like ectomorphs but for the opposite reasons endomorphic —
bodybuilders need to bring generous portions of determination
and discipline to the gym. And they must cut down on their por-
tions of most other things.
So it's the mesomorphs who have the best start for bodybuild-
ing. They're more naturally muscular, with good skeletal struc-

20
 training

tures; but that's a mixed blessing, because they need to regulate

their training for both muscle size and definition. They'll respond
best to diets that are simply balanced with proteins, fats, and nat-
ural carbohydrates (which we'll get into in more detail in the
chapter on nutrition). As to training, I suggest heavy weight and
medium repetitions for each exercise.
Besides determining your body type, you'll have to discover
which of your muscles develop easier than others; you can be sure
that some will, and again, this will vary with the individual. But
remember that every muscle is a different size. Some will need
more sets, heavier weight, and less repetitions; some will need
lighter weight and more repetitions. Learning this is a trial-and-
error process, of course, but you'll find it quite helpful to note
which of your muscles merely become sore during training and
which ones actually cause you pain. The difference is quite simple;
while this sounds strange to say, muscle soreness is not unplea-
sant at all. You get accustomed to it quickly during training, and
learn to look for it as a sign that your training is really working.
Pain, on the other hand, is enjoyed only by a weird few, and is a
legitimate and certain signal that something is wrong. You treat
pain, once again, with common sense: If something hurts, stop
training at once and rest it. Severe pain, or any pain that persists
beyond four to six days, is well worth a trip to the doctor.

BONE STRUCTURE
The objectivesand problems created by bone structure are as var-
ied as those created by body types. Bone structures are, again,
completely individual; and I've always found it interesting that all
bone structures have imperfections, even those of the champions.
I believe that the secret to overcoming bone structure deficien-

cies through bodybuilding lies in balancing the body. For exam-

ple, a man with narrower shoulders and wider hips should con-
centrate on developing the upper torso —
mainly the shoulders and
—
back and reduce the hips. Squats and leg presses are out, and
this man should also steer clear of formal Olympic weightlifting
exercises (such as the snatch and the clean-and-jerk).

21
 training

It's all a matter of compensating. Thick-waisted men should

make their back (technically, their latissimus dorsi, or "lats")
wider. Short men should work for more definition. Long-legged
and long-armed bodybuilders should put in extra time on those
muscle groups for proper torso balance.
Closely related to that strategy is this training secret: Always
train the weakest body part first. By doing that, you bring fresh
blood, loaded with nutrients, to the muscles that need develop-
ment most. And you increase your energy for training your more
powerful muscles.
You should find your gym manager to be a valuable ally in
mapping out training best suited to you. Be objective in determin-
ing your strong and weak points, and go from there.

23
chapter three

HOW TO GET STARTED RIGHT

Bodybuilding can more or less be sorted into five stages, ranging
from beginners through champions. We'll talk in more detail
about each of these stages throughout the book, but it probably
would be helpful to list them here.
1) Beginners. We're talking here about those who have never
trained with weights at all. Many beginners are attracted to body-
building by its remedial aspects, being tired of either an under-
weight or overweight condition and the abuse that usually comes
with it. That's fine. They've come to the right place, and they've
usually got a little extra motivation. They'll notice their first im-
provements about six weeks, and can only be considered be-
in

ginners for a few months after that.

24
 basic bodybuilding
principles

2) Intermediates. Many, many guys

are completely happy to
achieve this stage and no more; can go on as long as you want
it

it to, and the benefits will always be there. Intermediate body-

builders look far better than the average man. In terms of statis-
tics, they maintain a 10- to 12-inch taper between their chest and

waist measurements, good healthy 15- to 16-inch arms, and pro-

portionate muscle gains all around.
3) Advanced Intermediates. It sounds like a contradiction in
terms, but it really isn't. The bodybuilder who is interested in
surpassing the intermediate stage is often interested in going just
as far as he can. He's not quite ready for major contests but might
well consider his first novice competitions. I think of this stage as
"Intermediate-plus-two-inches." That's about the difference in size
of all the muscle groups (plus, of course, two inches less in the

25
waist) between Intermediates and Advanced Intermediates.
Advanced. This is the contest level; time to concern yourself
4)
with posing (an art and science in itself), contest preparation, and
other niceties. We'll get to those.
Champion. This is the ultimate physical condition available
5)
to you. Although only a handful of bodybuilders get this far, you
might as well look at it optimistically and think, ''Somebody
will." It's a matter of seeing a glass that is half-full where others
see a glass that is half-empty.
Webegan by pointing out a similarity between bodybuilding
and other sports, and there are other useful parallels. In body-
building, as in other sports, very few will ever become champions;
—
and as in other sports, the beginning stages where the most dra-
matic changes of all become apparent for the very first time can —
be remarkably gratifying. I can assure you that being a body-
building champion is intensely exciting, yet I've had few thrills to
compare with the feeling I had when I saw my own first improve-
ments and thought, "This is really going to work."
That's an elation that I don't want you to miss (in fact, along
with the pump, it's the only kind of high I recommend without
reservation). And you'll enjoy it the same way I did, if you'll just
follow a sensible beginner's program. First, there are three
"Don'ts."

Don't undertake a program aimed at mere physical fit-

ness rather than real muscle-building. (Not that body-

building won't keep you most certainly will. But
fit; it

you're not going to make

same kinds of gains as
the
other bodybuilders, and that is where the principal joy
of our sport lies. I'm pretty sure that you'll come to feel
that you're working harder than you want to, that
there's an easier way to merely stay in shape.)

Don't start out with a program too advanced for you. If

you can talk to an accomplished bodybuilder, take his
advice, but don't take his routine. First we crawl, then
we walk, and all that.

26
 principles

Don't favor certain muscle groups at the expense of oth-

ers. Bodybuilders, probably through vanity, tend to
work harder on their upper bodies than on their legs and
abdominals. I've known men who did little besides the
bench press and the curl; all they thought they needed
were big pectoral muscles and big biceps. Not only did
they end up practically void in real power, but they
looked ridiculous.

A PROGRAM FOR BEGINNERS

Here's a reasonable beginner's program designed to train your
whole body so it can become accustomed to training faster. It has
exercises for each body part, or muscle group.
You should be comfortably dressed for your workout. Most of
the pictures in this book show me in shorts only, but that's be-
cause I want you to see the muscle groups at work. recommend. I

though, that you wear a T-shirt or something similarly light while

training. It will help you sweat, which is good for you. and at the
same time it will help you keep from becoming either overheated
or chilled. (By the way. do not wear sweat suits or rubber suits
while training, in the belief that it will help you lose weight. You
will only lose water, not to mention considerable strength.) Body-

builders often train barefoot or in socks, but shoes will provide

better support, especially for leg exercises.
Before beginning your training, you must learn how to breathe
correctly. I know you have been breathing just fine all your lives

without any help from me. but the fact is that very few people,
bodybuilders or not. breathe the way they should. Improper
breathing is a common problem among bodybuilders (and not
just among beginners, either), and there is just no way to over-
stress the importance of proper breathing if you're to enjoy the
maximum benefits of each workout.
Most people, unfortunately, are shallow breathers. In fact, the
lungs welcome all the air your deeper breathing can provide, and
at the same time, the deeper breaths do a better job of forcing
impurities out of the lungs. Good breathing vastly increases your

27
power for training. most important that you inhale through
It is

the nose; this helps filter the air delivered to your lungs. While
training, inhale as the weight is lowered; exhale through the
mouth at the moment of exertion, as the weight is being pushed.
And of course you should insist that the room or gym in which
you work out be reasonably ventilated.
Begin with this warm-up exercise: Stand straight, reach up
high, then bend over and touch the floor, exhaling as you go
down, for 10 repetitions. Then do 25 repetitions of an exercise
called the Cross Crawl, in which you stand and raise the opposite
arm and leg, your knee flexed. This will help to warm up and
balance the various muscle groups; it will also quicken your
heartbeat, limber you in the mood for a good
you up, and get
spirited workout. And always remember, at any level of body-
building, a sensible warm-up is absolutely critical.

Your first exercise with weights should be a simple press (from

floor to shoulder height, hold, then overhead), with extremely
light weight, perhaps 25 pounds, for 10 repetitions. It sounds sim-
ple, but it actually activates all the muscles in the body.
Now we start assigning exercises to the different parts of the
body. The shoulders are an important foundation area, so we'll
start there.Then, in order, your routine will work your neck,
upper back, chest, thighs, calves, triceps, biceps, forearms, and
abdomen. For each exercise, select a weight that you can handle
comfortably for 15 repetitions. You should do only one set of
each exercise your first week (a set, by the way, is any continuous
group of repetitions, or reps); two sets of each during your second
and third weeks; three sets during the fourth and fifth; and four
week, by which time you should be seeing your
sets in the sixth
firstimprovements. Then, or shortly thereafter, you'll be ready to
step up your program with two exercises for each of the body
parts.
Here's your routine:

(1) Shoulders: standing barbell press. This is the same

exercise warmed up with. Spread your feet
you just
comfortably, and make your grip about as wide as your
stance. (See Picture 1.)

2S
Picture 1— Standing Press

29
 (2) Neck and and
spinal column: side bends, chin tucks,
trunk slumps. For the you simply stand
first exercise,
erect, your arms hanging naturally, and bend from side
to side from the waist up. (Don't more your hips.) Re-
peat 10 times on each side.

For the rocking chin tucks, sit erect. Turn your head as
far as possible to the side. Then raise it, and rock it

down touch your chin to your shoulder. Repeat,

to
looking the opposite way. Do this 10 times on each side.

The trunk slump and return are accomplished by sitting

in a straight chair and bending forward as though to
place your head between your knees. Again, don't move
your hips. The movement should begin in your lower
back and conclude in your upper body. Repeat 10 times.

(3) Upper back (latissimus dorsi): barbell rowing. Using

a medium-wide grip, palms down, lean over, let the bar
hang, then bring it up to your chest. Lower and repeat.
(See Picture 2.)

(4) Chest: bench press. Lie down on a flat bench, use a

medium grip, lift the bar out over your chest, lower it all
the way down till it touches your chest, then press it
straight up and repeat. (See Picture 3.) And don't be
bashful about asking somebody to "spot" you in other —
words, to stand by in case you have trouble with the bar.

(5) Thighs: squat. Rest the bar squarely on the back of

the shoulders, keep your legs no wider apart than your
hips, go down and keep your head up. (See
straight,
Picture 4.) If your thighs and rear are ample, you may
want to squat only as far as a normal sitting position, so
do this valuable exercise standing at the end of a bench.
(6) Calves: calf raises. Picture 5 will explain the exercise.
Make sure that you go all the way down and come all
the way up; this one requires the fullest motion you can
achieve.

30
Picture 2— Barbell Rowing

31
Picture 3— Bench Press

32
 principles

Picture 4— Squat

33
Picture 5— Calf Raise

34
 principles

(7) Triceps: pushups. Surely you know what these are.

After several weeks, try putting your feet on a bench,
and moving your hands closer together. Another ad-
vanced form of this exercise is to elevate the feet and
place the hands on two benches or chairs.

(8) Biceps: dumbbell curl. I'm seated, in Picture 6, be-

cause I find it helps limit the movement to my arm, with
minimum "cheating," but you may prefer to stand. You
grip the dumbbell palm up, bring it up to shoulder height,
lower, and repeat. You can exercise your arms one at a
time, two when you
at a time, or alternating. Later on,
add other curling exercises, be sure you begin with dumb-
bells. They're safer, and even more important, they're

more effective.
(9) Forearms: one-arm dumbbell lifts. Grip the dumbbell
palm down and lift your wrist as high as you can. Use
light dumbbells, and resist the temptation to do this ex-
ercise with a barbell, at least as a beginner. (See Picture
7.)

(10) Abdominals: Leg raises. (Pictures 8A and 8B).

You're probably already familiar with how to do these.
In the leg raises, flex your knees and point your toes,
and don't move your hips from the bench. As for sit-
ups,I recommend half-sil-ups because going all the way

back puts too much pressure on the lower back, and

makes the stomach muscles longer.

You may also find these generalities helpful:

As soon as you begin training, it's very important to keep an
accurate record of your weight and measurements. I also advise
taking pictures. Check your statistics every six to eight weeks, and
take a new
picture or two every eight weeks.
My experience has been that the best time of day for your
workouts is some time between three and six in the afternoon.
This is six to eight hours after waking up, for most people; the
body is more warmed up from normal activity, yet not fatigued.

35
Picture 6— Dumbbell Wrist Curl

36
 principles

Picture 7— Dumbbell Curl

37
Picture 8A— Leg Raises

And in the afternoon, the body has usually already taken in two
meals.
Keep your body clean during and after training. The physiolog-
ical benefitsof this are too obvious and numerous to mention. It's
also a humane thing to do for those around you. And of course
you should do your part toward keeping your gym neat and or-
derly, and insist that others do the same.

38
Picture 8B— Sit-ups

Beginners are frequently puzzled by all the exotic types of ap-

paratus they see in their gyms, or have read about. Having tried
them all myself, even the glamorous multipurpose units now in
vogue with pro football teams and other athletes, I'm convinced
that no machine compares with pure weight training. Machines
usually restrict your movement, rendering the exercise unnatural
and inviting injury. In addition, machines furnish mechanical ad-

39
vantage to the lifting of the weight, which defeats your purpose.
"Keep it simple" is a very wise adage when it comes to body-
building. After all, the sport begins with nothing more than you
and your body, and you could hardly ask for a more simple be-
ginning.

AN INTERMEDIATE PROGRAM FOR

EVERYBODY
Here's a perfect example of what I meant when I said bodybuild-
ing represents different things to different people. You can train
for size, or power, or definition, or even quickness (and, ideally,
for all of those). So you can tailor your weight training not only
to fit your body needs, but also the needs of any particular sport
that interests you.
Beginners who have been able to put in four sets of each exer-
cise in the preceding section for a few months are ready for this
intermediate routine. So are good athletes who may not have
much weight-training experience but are in better-than-average
shape from their current sports. Whatever your game, this pro-
gram will give you muscularity along with agility. Bear down here
and you'll take on power, speed, and size all at the same time.
The key to this program is high repetitions, 15 to 20 reps for
any exercise. It consists of 21 exercises (three for the back, thighs,
and abdomen, and two for every other body part) and should be
done fast enough that your workout covers no more than 90
minutes. You should be able to go through this routine without
fully resting. If you need to pause more than 30 to 45 seconds, it
probably means you're working too heavy; scale down the weight
until you can do the whole program without stopping.
Do the exercises in the order I suggest; there's a reason for it.

Allow yourself at least one day's rest between workouts, and go

through this routine three times a week. You can effectively follow
this program, unchanged, for six months. By that time, assuming
you've kept up with your original sport, you're going to be look-
ing for better competition in it.

40
Picture 9— Leg Extension

1) Calves: standing calf raises. 3 sets, 15-20 reps. (See

Picture 5 in the preceding section.)

Seat calf raises. 3 sets, 15-20 reps. If your gym doesn't

have the necessary apparatus, double up on your regular
calf raises.

2) Thighs: squat. 3 sets, 20 reps. (See Picture 4 and in-

structions in the preceding section.)

Leg extensions. 20 reps. Try to keep your knees

3 sets,
locked, as in Picture 9, and try to concentrate on keep-
ing your thigh muscles flexed. (Actually, from a pure
body mechanics view, you can only contract a muscle;
what you can flex is a joint such as the knee or elbow. I
assume you'll overlook this fine point.)

41
 !

mm*
^k i

P
!

Picture

Leg
10— Leg

curls. 3 sets,
Curl
K
20 reps. You use the same machine you
just finished with, but you lie on your stomach. The ex-

ercise benefits the rear muscles of the thigh. (See Picture

10 for position.)

3) Back: chins. 3 sets, 10 reps. Ten will be plenty for a

beginner. Do as many as you can without fighting for
them. It's more important to keep the sets close to-
gether, with minimum rest. Notice in Picture 1 1 that I

favor a wide grip; you'll probably want a more narrow

grip at first.

Barbell rowing. 3 sets, 15-20 reps. See Picture 2 in the

preceding section; notice that I keep my trunk parallel to
the floor. I also row with a slight rocking motion, so
that the lower back muscles get some play.

42

L
Picture 11— Wide-grip Chinning

Hyperextension exercises. 2 sets, 15 repetitions. Lie on

your stomach across a bench (some gyms have special
benches for just this exercise). Have someone hold your
feet from behind. Place your hands on the back of your
neck and move up and down. This exercise is excellent
for balancing and strengthening the low back muscles.
4) Chest: bench press. 3 sets, 20 reps. (See Picture 3.)
Use a shoulder-width grip.

43
Picture 12— Dips

Dips. 3 sets, 20 reps. (See Picture 12.) It's important to

keep your head up and your chest forward; otherwise
this exercise turns out to work your triceps.

5) Shoulders: lateral raises. 3 sets, 20 reps. (See Picture

13.) You won't need a whole lot of weight.

Front raises. 3 sets, 20 reps. Do them alternately, as in

Picture 14.

44
Picture 13— Lateral Raises

Picture 14— Front Raises

45
 6) Biceps: dumbbell curls, 3 sets, 15 reps. (See Picture 6.)

I would recommend doing these seated; that will help

confine the action to the muscle you're working. It's im-
portant that these be done before the barbell curl, to
warm up the elbow without strain.

Barbell curls, 3 sets, 20 reps. Grip the bar at about

shoulder width, as in Picture 15. Some slight upper body
movement is permissible.

7) Triceps: lying triceps extension, 3 sets, 20 reps. Use

the barbell, as in Picture 16. Lower it to your forehead,
then raise, and don't move your elbows.
Bench press, close grip, 3 sets, 20 reps. This is not the
same exercise we talked about before. Picture 17 shows
you that the grip should be no wider than six inches.

Picture 15— Barbell Curl

i S

4
 principles

Picture 16— Lying Triceps Extension

8) Forearms: dumbbell wrist curl, 3 sets, 20 reps. Same as

in the preceding program.
Barbell wrist curl, 3 sets, 20 reps. If you're really feeling
ambitious, or if you'd just like a change from the last

exercise, reverse vour wrists for this one, as in Picture

18.

47
Picture 17— Close-grip Bench Press

9) Abdomen: side bends, 5 sets, 25 reps. A must if you

want keep that flesh off the area above your hips. Be
to
sure to keep the motion above the waist, and feel your-
self stretching at the sides.

Leg raises, 5 sets, 25 reps. Keep the knees slightly bent,

to keep strain off the lower back.

Sit-ups. 5 sets, 25 reps. Go all the way forward, but only

three-quarters the way back. Again, we're protecting the
lower back.

You shouldfinish off with any five calisthenic or loosening ex-

ercises, usingno weight, and about 25 reps for each. They might
include the trunk-twister, the squat thrust or "burpee," and others
from your gym-class days.
You can complement this routine by eating more often, but less

48
 principles

Picture 18— Reverse Wrist Curl

at each meal. Meat. fish, and fowl are all excellent (more on this
in the nutrition chapter). If you're taking vitamins and or miner-
als, take them at the end of your meals. And drink lots of water.
especially bottled water if you can get it.

49
chapter four

Welcome to graduate school. This is where serious bodybuilders

down to cases.
get
Once again, when I refer to serious bodybuilders, I'm not talk-
ing only about contest hopefuls. The training programs we're
about to discuss can take you that far, if you have the dedication
to apply them that way. But contests and the thrill that comes
with appearing in them represent just one isolated benefit of body-
building. All the benefits that come before that are the ones I
want you to have; namely, a stronger, healthier, better-looking
body and the pride you take in it.
These are all specialized routines, of course. I don't recommend
that you advance to these until you have at least 8 to 10 months'
prior bodybuilding experience, with either my beginners' program

50
 introduction to advanced
bodybuilding

or a combination of beginners' and intermediate programs.

These are the exercises that will allow you to build all the mus-
cle mass you like, assuming you practice them regularly and con-
sistently. Remember, proportion and symmetry are what success-
ful bodybuilding is all about, so be sure to exercise all muscle

groups. Too many bodybuilders have pet routines that develop

only selected body parts, a practice I have never been able to
understand. Can you imagine taking up any other sport on earth
and only bothering to learn part of it?
We've already talked about the correct way to level off your
training when you've achieved the muscle size you want. Another
popular leveling-off technique is to exercise just one muscle group
daily. Bodybuilders with limited schedules for working out fall
into this practice, too. They enjoy only modest gains, because no

51
single muscle group is being exercised often enough to grow really
fast; yet thesebodybuilders are no longer in quest of whopping
gains. They remain enthusiastic, and still enjoy a regular exercise
program, the exhilaration of a spirited if limited workout, and the
joy that always comes with giving one's all. And they can main-
tain their builds easily that way.

HOW OFTEN SHOULD YOU WORK OUT?

Naturally, there are no pat answers. It depends on how much
time and drive you have for bodybuilding, as well as on your
objectives. Generally, I believe that fewer than three workouts a
week represents a waste of your time if you want to seeany real
improvements.
My customary routine is to train six days a week (occasionally
five), two hours a day. People seem surprised to hear that my

workouts take that little time daily, but that is enough time to lift
60 tons. In the first place, speed plays a definite role in my train-
ing, and that's why I recommend that you strive for as little rest
as possible, too. Secondly, zero time in my
I set aside exactly
workout for have many friends
talking, loafing, or goofing off. I

training at the same time I do, but they understand that my train-
ing is all business. Concentration always pays off in better mus-
cles.

The one indulgence I will permit myself is that if I sense that

I'm tired or preoccupied, and the session isn't going as I know it

should, I'll and come back the next day, instead of

knock off
pushing myself into fatigue, boredom, and possible injury. And
that's less an indulgence than it is common sense.
So let's say that you have between three and six days a week
for your training. Here's how I suggest you group your exercises,
in each case.

Six Workouts a Week

This is the schedule I follow. With this kind of program, you'll
want to divide up your workouts by body parts per day. For in-

52
 advanced

stance, you might train your back, abdomen, and on Mon- legs
day, Wednesday, and Friday; and your chest, arms, abdomen,
and shoulders on Tuesday, Thursday, and Saturday. (I give my-
self one day off for the abdominals, training them five times a
week.) A little trial-and-error experimentation will lead you to a
grouping and sequence of muscle groups that works best for you.
Follow my suggestions as to sets and reps that you find in the
individual exercise chapters.

Five Workouts a Week

The most successful five-times-a-week program I know is to train
your upper and lower body on alternate days. Ideally, you'd work
on your upper body three times and your lower body twice in one
week; then, the following week, you do just the opposite, three
lower-body workouts and two upper-body workouts. (As an ad-
vanced, therefore serious, bodybuilder, you should start thinking
about workouts per month rather than per week anyway.) This
regimen has indisputable results; we can document that muscle
groups enjoy near-maximum growth when exercised three times
one week and two the next. At five workouts a week, I'm talking
about no more than 10 sets per body part, and you should try to
spread those 10 sets out over three different exercises.

Four Workouts a Week

This program should be handled in a simple, clean division: two
days for your upper body, two for your lower. As with the five-
workouts-a-week routine, perform no more than 10 sets per mus-
cle group.

Three Workouts a Week

If this is all the time you can and you're still interested in
afford,
optimum results, you should count on working your entire body
each time. It's not as awesome as it sounds; I'm talking about
eight sets, spread over two to three exercises, for each muscle
group.

53
 advanced

And here are two important tips no matter how many work-
outs a week you can manage. First, you should try to add a little

weight to each exercise for your Monday routine; that's the best
day to train heavy, because you'll have had at least one full day of
rest over the weekend. Second, my idea of a productive set in
advanced bodybuilding terms is one that includes 8 to 10 reps.
The amount of weight should be such that you have to work — but
not strain — for your last reps.

Which brings us to the exercises themselves.

55
chapter five

Bodybuilding competition today is more formidable than ever,

and contests are frequently quite close. I'm certain that in my
closer wins, it was my chest that gave me the edge, and I point
this out for more reasons than my ego.
For one thing, during my intermediate stages of training, my
chest was one of my weakest areas. I finally got with it, went to
work, and in compensating for my mistakes I made my chest into
one of my best features. And one of the reasons I was able to do
that is because the chest is very responsive to good thorough
training. (The key word here is thorough.) A sensible program,
followed diligently, will send size, shape, definition, and power
surging into your chest, virtually week by week.
And what mistake was I making? The same one that many

56
 the chest

bodybuilders make today: I wasn't building a chest. I was just

building pectoral muscles. There's a big difference, and that's why
I emphasize thorough training. The pecs (technically, pectoralis
major) are just one of four muscle groups that comprise the chest.
Big. swollen pecs that are disproportionate to the rest of the chest
are a completely underwhelming thing to see. And to compound
the felony, their owners have usually worked for size alone, in the
absence of definition or shape, so the pecs are not only too big
but too smooth.
None of that for us. Here is the chest routine that I used to
make most of my gains. It should lead you to scintillating results,
too. It will work all your chest muscles and. if you breathe prop-
erly, will enlarge your rib cage. too.
Breathing is particularly important when working the chest.

57
Deep breaths on each movement help to stretch the rib cage and
make it Be sure to inhale through the nose, lift the ribs
bigger.
high, and fully expand the chest on each repetition for maximum
stimulation and growth. The general breathing rule to follow is:
Exhale at the moment of greatest exertion.
A tip to three-workouts-a-week bodybuilders: If you want to
incorporate my chest program into your routine, I'd suggest you
do no more than one exercise for each other muscle group, and
no more than six sets of that exercise (no more than four sets of
that exercise for those just starting to specialize). But whatever
the rest of your routine, the following exercise program should be
performed first in your workout, three times a week for best re-
sults. Go to it. And remember, breathing, form, and concentra-

tion are all critical. "Think" the action into your chest on each
repetition. You'll be seeing it happening soon enough.

BENCH PRESS
Here's the best all-around upper body developer there is. (See
Picture 3 in Chapter 2.) is a great growth stimulator
This exercise
for the chest, and it helps you build tremendous power as well.
The correct grip is medium-wide. Inhale deeply as you lower the
bar till it touches the highest part of the chest (just above the
nipples), then push it back to the starting position while exhaling.
I perform eight sets of this super exercise, beginning with a weight
I can handle for eight reps and adding weight till my last set is
just one rep. But as you ease into this chest program. I want you
to begin by doing just four sets of 10, 8. 6, and 4 reps respectively,
and add sets and weight gradually. Common sense and simplicity.
Apply them both to bodybuilding, add some hard work, and you
can't go wrong.

INCLINE PRESS
This exercise can be performed with either dumbbells or a barbell;
as you can see in Picture 19. I prefer the latter. We do this one to

58
 chest

Picture 19— Incline Bench Press

build slabs oi muscle on the upper pecs, to tie in with the deltoids
(shoulders). Stan with the bar held over the eyes, inhale deeply as
you lower it to just below your neck, then exhale as you push the
bar back to the starting position. Four sets oi eight reps, resting
as little as possible between se:s But just three sets for those just
getting into this routine.

LYING LATERALS (FLYS)

Fly s are great for massing up the pecs. This movemenl is done in

the bent-arm style: a common bodvbuildine er: try this

55
° c:^ r e 20— Lying Laterals (Flys

exercise with the elbow locked. That's not only risky but limits
the amount of weight you can use. My way, you can handle fairly
heavy dumbbells. Bend your arms as you lower the dumbbells, as in
Picture 20. then return to a straight-arm starting position (Picture
21 i. way down, exhale on the way up. Get a
Inhale deeply on the
on each repetition. Begin with three sets oi eight reps;
full stretch

add another set in vour second or third week.

50
 chest

Picture 21— Flys (Completed)

DIPS
And now we work the lower, outer sections of the pectorals. No-
tice in Picture 22 that I keep my
head up and the chest forward. If
I didn't do that, the exercise would work my triceps more than

my chest. As you get stronger, you may want to add weight,

either with a waist strap or holding the dumbbell between your

61
 ggf:

^11

Picture 22— Dips

legs. Again, inhale deeply on the way down, exhale on the way
up. Begin with three quick sets of 10 reps, and work your way up
to four sets within a few weeks. (These last two exercises can be
alternated, working nonstop; it might give you a better pump.)

TWO EXTRAS
There are going to be days when you feel like doing a little more
than usual. These two exercises will complement your regular
chest program on those days (but should not be substituted for
any of the above exercises).

Bench Press with Close Grip

This is a good triceps exercise too, and helps the inside section of
the pecs as well as the rib cage. Your grip should be no wider

62
 chest

than six inches. (See Picture 17.) Lower the weight to the lowest
(not the highest) part of the pecs, then press straight up. Use as
heavy a weight as you can, for 3 sets of 10 reps.

Pullovers
Here's an exercise that distributes its benefits out over several
muscle groups at once. But it really doesn't focus on the chest,
and that's why I make it optional. You can do this with a barbell
or a dumbbell; it makes no real difference. But if you choose a
barbell, grip no wider than your shoulders. (See Picture 23.)
it

Lower you can, and grip it tightly; the impor-

the weight as far as
tant thing here is to get a good stretch. Three sets of 10 reps will
do fine.
You should include some abdominal work after a chest-
training session. (I do abdominal exercises on five of the six days
I train.) The most successful exercises are the half-sit-ups and leg

raises we've talked about before. Do a combination of four sets of

25 reps of sit-ups and the same sets and reps of leg raises. You
may alternate the sets if you like.

Picture 23— Pullovers

63
chapter six

Since the deltoids, the most important muscles of the shoulder

region, are heavily involved in your chest work, the shoulders are
a logical muscle group to train after the chest.
There's another aspect that the two muscle groups —chest and
shoulders —have in common: Many bodybuilders work both
groups incorrectly and insufficiently. We've reviewed the pitfall of
incomplete chest training already. In the case of the shoulders,
bodybuilders forget that the deltoid has three groups, or heads, of
—
muscle fibers, not just one. And all three heads anterior (front),
lateral (side) and posterior (rear)— must be completely developed
for maximum shoulder width.
Heavy shoulder work will also pay off in other sports that
might interest you. You'll add to your upper body appearance
and to your power at the same time. The shoulders tie in with

64
 the shoulders

your chest, arms, and back simultaneously, so well-developed del-

toids really go a long way toward enhancing your overall build.
Your basic shoulder structure determines to some extent how
wide your shoulders can become. But even if you lack natural
clavicle width, you can still have full, thick shoulders, and in-
crease the size of your entire shoulder girdle. It'll take some con-
siderable work, but the fact that you've read this far indicates
you're ready for that.
Let's do it.

STANDING BARBELL PRESS

If all bodybuilding were to be compressed into a single exercise,
many bodybuilders would vote for this one. It's our first picture

65
in the book, and it's a fine shoulder developer and power builder
for the upper body, too. Clean the barbell to the shoulders using
a regular grip (about shoulder width). Exhale as you push the
weight up overhead, inhaling as you lower the barbell back to the
starting position. Continue for eight reps without* pausing. Start
with a moderate weight and increase the poundage on each set
until you are able to get only six reps out of your final set which —
should be your third set as you begin this program. Add a fourth
when you feel comfortable with it.

SEATED PRESS BEHIND NECK

Here's the best all-around deltoid developer there is. The lateral
(side)head of the deltoid gets the most benefit, but all three heads
are worked. So is the entire shoulder girdle, and even the trape-
zius muscles (the ridge of muscle between your shoulders and
your neck). Use a medium-wide grip. Sit down, inhale, lower the
bar to the base of your neck, then quickly press it overhead while
exhaling. Perform your reps without pausing, three sets of eight
reps at first, working your way up to four sets. Keep your back
straight, preferably braced, for this exercise. (See Picture 24.)

Picture 24— Seated Press Behind Neck

\
 shoulders

Picture 25— Lateral Raises

LATERAL RAISES
This exercise will add more shape and size to the lateral heads of
the deltoids. Start with the dumbbells in front of you, as in Picture
25, and raise them to ear level. Keep your elbows slightly bent.
Work your way up to four sets of eight reps, resting no more than
45 to 60 seconds between sets.

INCLINE REAR DELTOID RAISES

This will thicken the posterior (rear) head of the deltoids. You
don't absolutely have to use an incline bench, but I think you'll
find it more effective to do so. Lie face down on the bench and

67
raise thedumbbells upwards as high as possible toward the ears;
the bench will help keep your arms in the proper position. Do
three quick sets of eight reps, resting as little as possible between
sets.

FRONT DUMBBELL RAISES

Picture 26 is self-explanatory. Three sets of eight reps, and no

cheating. Reduce the amount of weight if you have to, but correct
form is critical if you want to thicken those frontal deltoids.
 shoulders

*J M

Picture 27— Upright Rowing

UPRIGHT ROWING
Eliminate this one if you already have a prominent trapezius.
Overdevelopment will make you look slope-shouldered. Other-
wise, this exercise will involve your "traps" as well as the front

and side portions of the delts. Use a close grip, as in Picture 27,
and pull the bar up above the pecs, withyour elbows high. Three
sets of 10 reps each.
Generally, the pressing movements are the nucleus of my
shoulder program, because they work the entire shoulder struc-
ture as well as the deltoids. The lateral movements affect structure
less than that, but add size and shape to the deltoids themselves.

So each part of the routine has its own role and function.

69
chapter seven

Just as I explained why chest and shoulder training complement

one another, and therefore form a logical training sequence, I
believe that back exercise enhances the shoulders. That's because
the teres major muscles of the shoulder help to assist the upper
back, and are strongly affected by any exercise that works the
upper back.
I'm talking primarily about the "lats," short for latissimus
dorsi. They're the muscles that give you that manta-ray look from
the rear. A wide, sweeping, V-shape taper shows up even when
you're fully dressed and contributes greatly to overall body sym-
metry.
So lat work will widen not only your back, but your shoulders
too, if you'll do your back workout immediately following your
shoulder routine. Fully pumped lats will keep your shoulders

70
 the back

spread, and you'll really feel and look wide.

My routine will work all sections of the back, with most of the
emphasis on the lats for that wider, longer look. And let's not
forget that the back muscles, besides being potentially sensational
in appearance, are powerful aids to strength and health, too.
They're the second largest muscle group of the body (after the
legs).

CHIN BEHIND NECK

This is the very best of all lats exercises for widening the back,
and it helps widen the shoulder structure, too, to a degree. Use a
very wide group (Picture 28). Pull yourself up until the back of
your neck touches the bar, then lower yourself down all the way

71
Picture 28— Chin Behind Neck

for a good, full stretch. I do of 10 repetitions, using no

five sets
additional weight and very between sets. If you can't do
little rest

that many reps, determine what amount you can do without

"fighting."

CHIN IN FRONT
You may use additional weight (Picture 29) for this version of the

72
1 1.
III
1i
1
a. A ,

II \m

\m Hi

Picture 29— Chin in Front

chin if you're strong enough. You'll find this exercise easier than
the behind-the-neck variety we just completed. If a lifting belt
isn'thandy, you can hold a light dumbbell between your legs.
Again, use a very wide grip, and try to pull up as high as possible.
Tense your lats all the way up and down, and be sure to get a
good stretch at the bottom. Do five sets, of the sameamount of
reps each time (8 to 10 is ideal), and rest no more than 60 to 90
seconds between sets.

73
BENT-OVER ROWING
For the maximum stretch, stand on a bench or block, as in Pic-
ture 30. Use a wide grip and keep your legs slightly bent. Pull the
barbell or stack of plates up until it touches the abdomen, and
lower all the way down for a full stretch. Don't tense the arms as
you pull up; we want to let your back do the work. Three sets of
eight reps at first; add a fourth when you're ready.

Picture 30— Bent-over Rowing

74
 back

Picture 31— Barbell Rowing

END BARBELL ROWING

Again, I'd stand on a block or bench to get that extra stretch
(Picture 31). Keep your legs straight this time. Pull the bar up
until the plates touch the pecs. Tense your lats and "squeeze" at
the top, then lower all the way down. (Another way to do this

exercise is to unload one end of a barbell and place the empty end
in the corner, then pull up the loaded end, placing one hand in
front of the other and switching hand positions on each set.)
Three sets of eight reps; four sets later on.

75
Picture 32— Close-grip Chinning

CLOSE GRIP CHINNING

This one will exercise your full back. It is good for the serratus
area (the nifty-looking little muscle group that connects your lats

to your and expanding the rib cage, too. (If your gym
ribs)
doesn't have the apparatus you see in Picture 32, perform the
exercise with your hands overlapping on a regular chinning bar.)
Pull up all the way, till the hands touch the chest if you can, then
let down until the arms are fully extended. Up to four sets, of as

many reps as you can manage.

76
 back

ONE ARM ROW

Actually, I prefer seated pulley rowing to the exercise in Picture
33, but realistically, not many gyms offer that equipment. Hold a
dumbbell in one hand, just off the floor, between your legs. Your
body should be bent at a right angle to the floor. Pull the dumbbell
up till it touches the side of your pectoral, then lower all the way
down for that full stretch. Four sets of eight reps with each hand.
Do these last two exercises as rapidly as you can, with as little
rest as possible. And all through your back workout, stretch and
flex your lats while you rest between sets. Stretching, especially
when the back is fully pumped, really helps widen the lats. So
does posing. In fact, whether you're interested in bodybuilding
contests or not, you'll find posing to be a valuable ally. Not only
does it let you check your progress, but it contributes greatly to

your definition and separation, too. So overcome your self-

consciousness about posing. It'll pay off in more shape and con-
trol, not just in the upper back but in all your muscle groups.

Picture 33— One-arm Row

chapter eight

A Harry Belafonte calypso hit years back had as its theme,

"House built on a weak foundation cannot stand."
Your legs are not only your bodybuilding foundation, but the
foundation of virtually all your strength. (The right way to pick
—
up anything a barbell, a package, or even a stubborn window
is to let yourdo the work.) I know from my power-lifting
legs
experience that weaker legs would have vastly decreased my
upper body strength.
And youVe already got a better start on training your legs than
you think. If you're in generally good health, your legs are remar-
—
kably strong right now even before you ever touch a weight.
You automatically exercise your legs all day, walking, running,
jumping, squatting, climbing. The legs are composed of the larg-
est muscle group in the body, and they can take more testing and

78
 the legs

training than any other body part. It's just about impossible to
overtrain them.
So why is it that athletes in competitive sports — the very group
you'd expect to have powerful, durable legs — suffer more leg in-
juries, especially in the knees, than any other type of injury'?
Because, for some puzzling reason, athletes rarely do exercises
which isolate the legs for training. They do a lot of running, of
course, which is great, but has limited developing capabilities.
Running is more of a shaping and conditioning endeavor. I must
confess that many bodybuilders dog it when it comes to the legs
too. even advanced bodybuilders with terrific upper bodies. Those
fellows always look a little like light bulbs to me.
Everybody seems to expect the legs to take care of themselves.
They're strong enough to do that, of course, but remember that

79
the key to successful bodybuilding at any level is proportion. And
you just can't expect your legs to grow proportionately you unless
train them as industriously as any other muscle group. Maybe
even a little more, because of their great natural strength.
, So let's get to it. Remember, these exercises are not as impor-
tant individually as they are in combination. This is a large mus-
cle group, and that's why leg exercises require proper combining.
Form is must be trained in their natural
critical here; the legs
position for each exercise. And once
again, good form requires
peak concentration. Think the action into the muscle, and that's
just where it will go.
Don't swallow any old wives' tales about your calves, either.
The calves are of as much concern among intermediate body-
builders as is body odor in a crowded elevator. They weep and
wail and gnash their teeth and write Masters' theses on the stub-
bornness and complexities of the calves. If only they would invest
a fraction of that energy into treating the calf like the simple mus-
cle it is, what a better-calved universe this would be.
Always wear a tight training belt when you train the legs, and
be sure you have the weight properly centered.

Picture 33A— The Calves, Fully Pumped

1 Khk^ JH 1

^^^^^B

Ih^^mbI

^EPI^
 legs

Leg Extension

LEG EXTENSION
No heavy weight needed here. The exercise is done exactly as you
see in Picture 34, bending the legs on the way down but keeping
it

them straight on the way up. Flex your thighs at the same time
you do the exercise. When you're all the way up, keep your thighs
flexed for 2 seconds, then go the way down again. Two sets of
all

20 reps should be enough to make your legs "burn" and feel and
look great.

LEG CURL
All the exercises in this program are primarily beneficial to the
front muscles of the thigh. But those are not the only muscle

81
Picture 35— Leg Curl

groups in the leg. There are posterior as well as anterior muscles,

and it's important that all the leg muscles be trained.

This is the best thigh-bicep exercise there is. You use the same
machine you did for the leg extension, only you lie on your stom-
ach. But because all those other exercises affect the anterior por-
tion of the leg, we have to compensate by doing more sets here.
Raise your chest off the bench, but keep your hips on the
bench. (See Picture 35.) No cheating here, at the risk of a nasty
muscle pull. Put the weight on the ankles, not the calves.
Straighten the legs completely on the way down; try to touch
your thighs on the way up. Your action must be fluid, without
jerking, in order to affect the thigh-bicep.
Do three sets of 13 reps for the first month, then add a set a
month till you reach six sets. That's a contest-level routine.

K2
 legs

THE SQUAT
We've been over this before; it's the most basic of all thigh exer-
cises. It makes all the thigh muscles work, conditions the entire

body, and even helps to expand the rib cage. The thighs, of
course, are already your most powerful muscles, so I recommend
all the weight you can handle, as long as you do the exercise

properly. You can increase the weight for your legs' training for
years, virtually without limit.
That proper way of squatting I mentioned is to be certain your
legs bend from the front, not with your knees going further apart.
(See Picture 4, in Chapter 2.) To make certain of this, stand with
your toes between 10 and 14 inches apart, but no more. Place the
bar on your shoulders, not your neck. If you hold the bar too
high, you'll be placing too much weight on your spine. Use a wide
grip, your hands close to the plates. And be sure you look up
while squatting, never down at the floor. This will keep you in
better balance and your back straighter.
With the bar nice and low on your shoulders, inhale as you
begin squatting down. Your rib cage will be expanded when
you're at your lowest point, and you'll feel your power. Exhale on
the way up. For a good warm-up. do your first set with light
weight, 10 to 12 reps. Then do five more sets of 10 reps, and don't
be bashful about increasing the amount of weight.

THE FRONT SQUAT

You don't need very heavy weight for this one. but you do need a
high board under your ankles for proper balance, as in Picture
36. The exercise will help make anterior thigh muscles long and
increase the lower part of the thigh. Place the bar comfortably in
front of your neckon the top of your shoulders. Try to keep your
back looking above your head will help. Again, it's
straight;
breathe-in-on-down, out-on-up. Use enough weight that you can
just complete 10 reps. Do two sets the first month, three sets

thereafter.

83
Picture 36— Front Squat

THE HACK SQUAT

Notice the pump in the lower thigh from this exercise, in Picture
37. Many gyms are equipped with a hack squat machine, but you
can accomplish the same thing by grabbing a barbell behind your
legs and using a high board under the ankles. Squat down, but
not so low that the weight touches the floor. And when you rise,

84
 legs

Picture 37— Hack Squat

85

J
keep the legs bent. (When you straighten your legs, your knees
lock, and the we wanted to rest, we'd hardly go to a
legs rest. If
gym.)
And now, with as little rest as possible, it's on to the beloved
calves.

CALF RAISES
This is all it takes: a simple up-and-down-on-the-toes movement
that can accommodate lots and lots of weight. A beginner can

Picture 38— Calf Raises

 legs

handle 150 lbs. with ease. You'll never get big calves with lighter
weight.
Place the high block under the balls of your feet. Stand very

straight on the machine, as in Picture 38. I recommend doing this

exercise wearing shoes. Most importantly, go all the way up and
all the way down. Increase the weight constantly. Don't be afraid

to get up into the multiple hundreds. I do eight sets of 20 reps, as

rapidly as I can, but four such sets are plenty to begin with.
If your gym doesn't have apparatus for this exercise, you can
stilldo what we call "donkey raises." You need somebody willing
to sit on your back, a high block under your feet, and a bench on
which to place your arms. You're now rainbow-shaped, and
you've taken on a rider. Raise and lower as fully as you can, sets
and reps the same as for conventional calf raises (if your rider will
sit still that long).
After your leg training, and maybe even in between sets during
training, you'll find it beneficial to keep flexing the muscles being
trained.

87
chapter nine

I'm sure none of you will need much of a pep talk to get into
seriousarm training. Everybody wants big arms. The arms have
been the most exposed part for just about as long as man has
been around.
But that's a partial problem too. Many bodybuilders are not
only hung up on big arm measurements, they get completely car-
ried away and want to work little else. I've seen guys deeply into
advanced arm routines when the rest of their builds were little
better than beginners' level. What madness! It's like trying to play
tournament tennis having mastered only one stroke.
And to make sure they've loused up most of the
their routine,
arms-only bodybuilders (if them bodybuilders) work
you can call
for size alone, instead of size with peak and definition. You
shouldn't do that, because the arm is not like other body parts. It

88
 the arms

has smaller muscles. When you try to bulk it up. you lose defini-
tion and density. As a result, the arm looks smaller, even though
it may in fact be bigger.
The arms, oi course, are the key to developing the whole body.
So we want to develop the whole arm. concentrating on peak and
definition. Size will take care oi itself. The program I've deve-
loped here is the best oi several I've experimented with for the
past few years. Try to complete it in 90 minutes. There is no need

to change The same program can be used for years.

it.

Personally. I prefer not to work other upper-body muscle

groups on the days I train my arms, but you can add one comple-
mentary group, such as the shoulders, if you prefer. I usually
train my arms three times a week, alternating exercises for the
biceps and triceps until all the exercises are completed. I train the
forearms at the same session, to balance the arms and make them
proportionate to the rest of the body, and to help add power to
the grip. This, in turn, will enable you to handle heavier weights
better.
Here's an important tip: If you want bigger arms, you're going

to have to put on some body weight. Remember, arm muscles are

smaller to begin with, and cannot extract weight from other body
parts. Generally, if you're increasing your arm size in proportion
to the rest of your body, your weight should increase 10 to 15
pounds for each inch you gain on your arms. Don't worry about
it; that's just the kind of weight you want to gain.

Let's build you a massive, well-defined set of arms. This is as

effective an arm routine as you're going to find.

SEATED INCLINE DUMBBELL CURLS

We start with dumbbells rather than barbells because we don't

want to lock the elbow joint for our first exercise, before the mus-
cle warms up. That leaves the biceps vulnerable to injury. So start
with this, your arms extended and turned slightly outward, then
curl the dumbbells to the shoulders together (Picture 39). Lower
the dumbbells together, at the same speed with which you raised
them. They must not be jerked. Do one set of eight reps, then go
straight to the next exercise.

LYING TRICEPS EXTENSION

I'm using the "easy curl" bar in Picture 40, but a standard barbell
will work as well. Do this exercise as correctly as possible. Lie
down on the bench, point your elbows straight up, lower the bar
to your forehead, then press it out for a complete extension.
Don't move your elbows. Go back to the incline curl and alter-
nate these two exercises for a total of four sets of eight reps of
each.

90
Picture 39— Seated Incline Dumbbell Curls

Picture 40— Lying Triceps Extension

am
BARBELL CURL
You know this one by now; been a staple of both your begin-
it's

ning and intermediate training. recommend as heavy a weight as

I

possible, for maximum biceps size and power. Start with the arms
straight down. Curl the bar while keeping the arms in. Good form
is very important, as always, but the upper body may rock very

slightly. Remember to squeeze the bar; it will help you eke out an
extra rep or two. Do one set of eight reps and follow immediately
with the next triceps exercise.

LYING CLOSE-GRIP TRICEPS PRESS

We've covered this exercise, too, in the section on chest training.
Your grip should be no wider than six inches. Press the barbell up
from the chest until the arms are completely extended. Your el-
bows should be pointed outward. Do eight nonstop reps. Don't
pause at either the top or bottom of your movement. Keep your
triceps tensed at all times. Do one set of eight reps and follow
immediately with the barbell curl, alternating till you've done four
sets of eight reps for each exercise.

PREACHER'S BENCH
The bench helps you peak your biceps correctly in this exercise.
(See Picture 41.) Keep the elbow straight and close together, and
make sure you lower the bar all the way down. Lots of body-
builders seem afraid to let the bar touch bottom, but that's really
the most important part of the exercise. Keep the body still, and
force the action into your arms alone. Do a total of four sets of
eight reps, alternating with the following triceps exercise. Use
enough weight that you can't do more than eight reps.

TRICEPS PUSHDOWNS
Your first set here should employ light enough weight that you
can do 15 reps. Then add as much weight as you can for the next

92
 arms

Picture 41— Preacher's Bench

three sets of 10 reps each. Use a close grip, as in Picture 42, and
bend forward slightly. Push down till the elbow is completely
straight, and do all your reps with one continuous motion. Use
enough weight so that you barely do reps 9 and 10.
For the first two months of advanced arm training, stop here.
After that, add the next exercises to the routine.

93

A
Picture 42— Triceps Pushdowns

94
 arms

CONCENTRATION CURLS
Make this one the last biceps exercise of your routine. Spread
your legs and bend your knees, as in Picture 43. Bend forward
and rest your free hand on your knee, for some back support.
Pick up the dumbbell, keep the arm vertical, and curl as correctly
as you can. Three sets of 10 reps is plenty. This is a high-
concentration exercise.

TRICEPS DUMBBELL EXTENSION

You may sit or stand for this one, and there's a lying-down ver-
sion of it, Hold the dumbbell straight overhead, then lower it
too.
behind the head. Don't move your elbow. Lower as far as possi-
ble, for the best stretch you can get. Do 10 reps, and alternate sets
with the reverse curl (coming up) till you've done three sets of
each.

REVERSE BARBELL CURL

We did, and pictured, this exercise in our intermediate routine.
The palms are pointed down. Raise the barbell from the thigh to
the shoulders. Some cheating is permissible, but don't move the
shoulders. Keep the elbows tucked in at the waist, and don't bend
your wrists.

THE FOREARMS
This is a tough muscle. It's not as "pumpable" as, say, the biceps

or pecs, because it's right under the flesh. So forearm training has
to be accomplished with almost no rest. Pause only long enough
to shake the hands, then continue exercising. It's the only way to
force blood rapidly into the forearm, and that will make the fore-
arm grow.

95
Picture 43— Concentration Curl

96
 arms

Barbell Wrist Curls

Rest your wrists across the knees. Let the bar roll down to the
ends of your bent fingertips. Next, slowly curl the bar up till your
entire hand is rolled around it, your wrists still bent. Now — and
—
not before curl the weight at the wrist. Lower and repeat, for
four sets of 12 reps.

Three-part Wrist Moves

With a dumbbell in each hand, place your wrists on your knees (or,
even better, on the ends of the arms of a chair). Extend your
hands with the palms down for five reps, then, without pausing,
face the palms up and do five more reps. Three sets altogether,
then go right to the next exercise.

Reversed Wrist Curls

Use either the "easy curl" bar or a barbell. The movement is the
same as a reverse curl, but move the wrists up and down. Do
three sets of 10 reps, using moderate weight.
As you master my complete arms routine, add weight but —
don't add exercises. You'll just overtrain, which isn't hard to do
to the arms, and wind up decreasing your size.

97
chapter ten

rJodybuilder or not, no one who's playing the game with a full

deck wants a big stomach.
Yet I see the same common mistakes frequently: guys twisting
with a barbell behind their necks, or doing side bends with heavy
dumbbells. I don't believe in telling the next man what to do (at
least, not without being asked first), but what these men have in
store is the exact opposite of the desired result. Remember,
weights increase muscle mass. So your waist should rarely be ex-
ercised with weights at all.

The one exception to that instruction comes up when you're

doing a modest number of reps, say 25, and you become profi-
cient at that number. You may not feel you're working your ab-
domen enough. At that point, you could step up the reps or, —
you could perform your regular amount with very little weight,

98
 the waist

without increasing your reps, and continue to benefit. When I say

"very little weight," I mean no more than a single 10-pound plate.
So the key to the washboard-stomach is really in your head. .

It's all perseverance. A well-defined waist is exciting to have, but

the exercises that getyou there are not. Yet they have to be done.
For that reason, among others, I prefer not to do hundreds and
hundreds of reps (although many top bodybuilders do, and if
you've got the grit, the results are undeniable). I like to do three
or four different exercises of about 25 reps each, and I generally
go through that routine four times, working quickly, one exercise
to the next. That's plenty, since I complete that routine at the end
of five workouts a week.
Before we get to the exercises, let's talk about two great waist-
training tips for which you don't even need a gym.

99
VACUUMING THE WAIST
You only need a few minutes a day for this, and you can do it
anywhere: on the bus, at your desk, taking a walk. No one even
need know what you're doing. You expel all the breath from your
body, and I do mean all of it. Now suck your stomach in, without
inhaling. Try to make it touch your backbone. Repeat as many
times as you can, then relax and breathe normally. Then do it all

over again. This innocent little exercise alone can reduce your
waistline size. It's amazing.

RUNNING
We've talked about the value of running elsewhere in the book,
but it's worth mentioning here because it affects the waist so di-

rectly. I'm not talking about jogging. I believe that jogging is

beneficial, but thebody quickly learns to tolerate its jogger's ca-

and the only way to increase the benefits is to jog
pabilities,
farther and farther. But real running tires out even champion
runners. Quite simply, it's really the finest high-repetition exercise
in the world. run two miles on a level grassy surface, trying to
I

complete my run in under seventeen minutes.

As for your training exercises:

Picture 43A— Running

100
 waist

Picture 44— Sit-ups

SIT-UPS
Have the bench slightly raised (the steeper inclines have very li-
mited application). Go all the way forward, till your head touches
your knees, but go no farther than three-quarters the way back. If
you go past the halfway position, you're putting unnecessary pres-
sure on your lower back. Twenty-five reps, or more if that's too
easy, but be sure to go directly to the next exercise. (See Picture
44.)

101
Picture 45— Hanging Leg Raises

HANGING LEG RAISES

Grab a chinning bar, straighten the legs as in Picture 45, and
move them up and down as fast as you can. Move on when you're
tired.

102
 waist

LEG RAISES
I'm doing my own special form of this exercise in Picture 46, but
I recommend it for you (not now, anyway). I'd rather see
don't
you reach way past your head for a good stretching position, lock
your knees, point your toes, and raise and lower your legs with-
out moving your hips. Do as many reps as you can, then go on to
the next exercise.

Picture 46— Leg Raises

Picture 47— Side Leg Raises

SIDE LEG RAISES

Hold on to a vertical bar. Lie on each side in turn, and raise and
lower your legs in that position, as in Picture 47. Twenty-five
reps, or slightly more.
Do this routine two times through during your first month,

104
 waist

three times through the second month, and four times through
thereafter.

105
chapter eleven

In our we dismissed several hot-air critiques of body-

preface,
building. At this point, I'd like to take a good honest look at one
jibe which does make partial sense to me: "Bodybuilders' muscles
are nice to look at, but false in the sense that they do not deliver
the strength they suggest."
That is not altogether wrong. Personally, I have always worked
to build strength and muscle tissue simultaneously, but that is not
the way everybody else trains. And that's why I have repeatedly
advised against training for size alone. You simply get a big,
bloated muscle that could probably look better and almost cer-
tainly could be stronger.
Mere pumped-up tissue will deflate and lose size rapidly if you
lay off for a couple of weeks. But muscles you obtain through
power training are there to stay.
sensible
Only one athlete has ever achieved world-class laurels in both

106
 power lifting

bodybuilding and weightlifting: The great Tommy Kono, still ac-

tive as a weightlifting coach, won Olympic medals for this coun-
try, and Mr. Universe honors as well. That is a colossal accom-
plishment, because it means that he had to successfully blend two

completely diverse forms of training.

My own best totals in what previously were the three Olympic
events (the press has been discontinued because it was considered
too difficult to judge) come to 930, which would indicate that I'm
no slouch. But the training regimen necessary for top-notch
Olympic lifting has just never appealed to me as does a body-
building routine. It's a matter of different strokes for different
folks.
So I've turned to Power Lifting instead. It's a basic power pro-
gram, consisting of just three exercises, and it's completely com-
patible with your regular workouts. The exercises are the bench

107
press, squat, and deadlift, and together they attack the largest and
most powerful muscles of the body. The bench press works chest,
shoulders and triceps; the squat works the hips and thighs; and
the deadlift builds the lower back. It's worked for me. I presently
hold world Power Lifting records, in my weight class.

BENCH PRESS
You know the value of this upper-body builder by now. When
integrating it your routine for extra power as well as muscu-
into
larity, you simply apply it somewhat differently. We'll do more

sets now, up to eight instead of our regular four or so, with added
weight and fewer reps per set. We'll work more slowly, and rest a
little more, concentrating on power. Your last sets should incor-

porate a weight that limits you to one or two reps. As always,

begin your chest-training program with the bench press. But at
the outset of your Power Lifting, you may wish to sacrifice a set
from your other exercises to compensate for the new energy
you're now putting to work.

SQUAT
We'll apply this exercise just aswe did with the bench press: at its
normal point in your routine, but with more sets, more weight,
and fewer reps. Again, your last sets should be no more than two
reps. Try to go up in weight for single reps, depending on how
you feel. And if your gym has a leg-press machine, you can
achieve added power by inserting four sets of eight reps with
maximum weight. Then continue with the rest of your leg pro-
gram, compensating at first if you need to.

DEADLIFT
Here's the new one. We'll insert this exercise into our back rou-
tine, but we'll do no more than twice a week, once with moder-
it

ate weight, once with all the weight you can manage. (And on the
latter day, this should be the first exercise you do.)

108
 lifting

Picture 48 shows me deadlifting over 700 pounds. I can enthu-

siasticallyrecommend that you begin withless. But I do want you

to build up weight till you can do no more than two reps in your
last set, and we never do more than four or five reps with any

weight. Work up to eight sets.

Notice that I grip the bar with one hand over, one hand under.
The deadlift is as much a test of gripping power as it is a test of
lower back power, and that grip keeps the bar from rolling out of
my grip. (This exercise will also build you a grip that would make
an oyster wince.) You simply grip the bar as it lies on the floor,
then stand erect, your arms hanging down.
In any of these exercises, don't be intimidated by the amount
of weight you plan to lift. Get a good warm-up; concentrate on
what you're doing; and maintain correct lifting form. Then go
ahead and lift with full power.
Following power training, I recommend that you reserve two
or three minutes for simply hanging from the chinning bar. Most
bodybuilders are compressed in the thoracic area, and hanging
will help to stretch your spine with your own body weight.
Stretching the spine this way is important and very beneficial.

ViL * o\
chapter twelve

No matter how devotedly you exercise your body, your training

program is still going to be affected by how you think. It can be
affected beneficially or adversely, so attitude is something you're
going to have to stay on top of.

The bestday to begin your training is today. And probably the

worst day to begin, at least from a mental point of view, is tomor-
row. I remember a wonderful line from The Music Man which
says, "Add up enough of those 'tomorrows,' and all you'll have is
a lot of empty yesterdays."
Procrastination aside, it's quite possible that you'll have some
competition from your conscious self during training. Most body-
builders do, at one time or another. Your brain is always doing
some kind of thinking, and that can interfere with the body,
which is supposed to be doing things.
As you become more and more advanced in your bodybuild-

110
 attitude —the real power
in training

ing, therefore adding weight to your routines and working more

vigorously, you may find that all kinds of excuses for not training
are occurring to you. "Do it later." "You're too tired now." "You
really don't feel like doing this." "Another day won't make any
difference."
And of course, you're going to learn to resist those thoughts.
You haven't come and worked this hard just so you could
this far
talk yourself out of all your good progress. Few phenomena on
earth can waste your time and energy as efficiently as negativity
can. Don't dwell on the weaknesses you're going to correct; focus
instead on the gains you've made in those directions. Use your
mind to visualize as well as concentrate. See yourself getting bet-
ter each day. Exercise with full power. Know that with each cor-
rect repetition of each exercise, you're that much closer to reach-
ing your goal. Trying to concentrate on more than one thing at a

111
time weakens both your concentration and your body. Remember
that no one has a perfect structure, but everyone can definitely
improve the structure he has.
(This advice stops short of proposing hard-headedness. If your
attitude towards training is just plain stale, and that does happen

to plenty of advanced bodybuilders, then you should definitely

take a short holiday, say up to a week. Decide in advance how
long you're going to take off, and stick to it. By the last day, your
point of view should be well-refreshed.)
Another helpful reminder is that you go to the gym to train,
not to socialize. I know you see the same faces there all the time.

You probably have some good friends training where you go, and
I do too. My friends have simply come to learn that I prefer train-

ing to talking as long as I'm in the gym, and because they are
friends, they have no trouble accepting that.
So resist the temptation to gab, look in the mirror, show off, or
waste time. Remember that most of us sleep one-third of our
lives; there really isn't all that much time. Make the most of what

you have.
A lot of the guys in my gym are already working out when I
arrive and are still in the gym when I leave. But they're not train-
ing any harder; their workouts simply take longer, because of
extraneous activity. I believe that a strong body, trained properly,
has enough energy to train hard for two hours and no longer. The
only secret I can share with you concerning the effectiveness of
my training is concentration.
You will also find it easy to talk yourself out of a proper
workout you enter the gym with unsolved problems. Either deal
if

with your problems before training, or find the discipline to put

them out of your head until you're finished. You just cannot work
out well while worrying. Your concentration has been broken,
your movements are very likely to be uncommitted ones, and that
usually means trouble. At the very least, you'll have an unproduc-
tive workout; far worse, you're asking for an injury.
Muscles which you are training benefit from four sources:

(1) The training program;

(2) The blood supply, which carries nutrition to the muscle
for growth;
112
 attitude

(3) The nerve supply, which is needed for enzyme activity,

muscle tone, and better control and coordination; and
(4) Concentration.

The first of these is my responsibility, for now, and I've de-

tailed the very finest training program I know for you. The se-
cond and third accrue largely as a result of nature. That leaves
just the fourth, and it's squarely up to you.
During any specific exercise, you form a direct link between the
muscle being worked and your brain. The greater your concentra-
tion, the greater the result. It's that simple. Get negative thoughts
out of your head, in and out of the gym.
How many months, or years, should you train? The question
itself is unhealthy, becauseit implies an end to training. Make

bodybuilding part of your life. You've had a lifetime to develop

negative fitness habits; training is going to make up for that. So
give it your full physical and mental energy. No one in history
ever "got in shape" in a few months. Give your training some
time. Put both your body and mind into it, and the training, in
turn, will benefit both for you.
Remember, even the world's finest physique first required a
head to sit on top of it.

REST
We've already considered that bodybuilding's basic principle deals
with the rebuilding of torn-down muscle tissue with nutrition and
rest. My chapter on nutrition is coming up. Rest requires no such
detail. What's important to remember is that the quality of your
rest is as critical as the amount. I recommend seven to eight hours
of sleep. Some bodybuilders need more than that, others get
along fine with less. But however much sleep you need, do your
best to afford yourself deep sleep and rest. Relax your body and
mind, and try to concentrate on your own deep breathing for a
while; it's very relaxing in itself. Needless to say, I do not recom-
mend running around well into the night.

13
chapter thirteen

I can synthesize this chapter for you in eight words: If you're

training well, you should eat well.
The benefits of proper diet and nutrition go well beyond body-
building, of course. They play a very important role in our gen-
eral health and well-being. But it was during training that I first
became knowledgeable about nutrition. And my years of studying
have helped build my knowledge into expertise. There is no doubt
that my bodybuilding gains would have been considerably limited
were it not for my excellent background in nutrition.
I was fortunate enough to bring far-better-than-average power

to my training, even as a beginner. And I'm quite certain that one

of the reasons for my early strength was that for the first 19 years
of my life, I had only natural food. On the island of Sardinia,

where I was born and lived, we had no processed or refined food

114
 nutrition

whatsoever. I come from

the island's mountainous interior, where
the people exist solely from the land and their animals. The old
people of Sardinia live at home, strong, healthy and active all
their lives, and that's no coincidence. I firmly believe that the cor-
rect diet over a lifetime can increase that life span by 10 to 15
years.
Today, always try to eat fresh natural foods, as close as possi-
I

ble to the dietwhich I had in Sardinia. Whatever your diet, you

should keep it simple and as natural as you can. And to comple-
ment your bodybuilding more fully, you should try to eat three or
four small meals instead of one or two large ones. Let your appe-
tite dictate your eating times, and don't force yourself to eat.
Your training should help your appetite along, even if you've
never been a great eater.

115
 Here's a sample of the diet that's helped me to the results I've
achieved:

Breakfast

3 fresh eggs (my cooking preference is over-

easy)
1 fresh fruit in season, or
A large glass of fresh-squeezed orange juice
A small dish of homemade plain yogurt (made
with raw milk), with Granola cereal
A glass of mineral water, with vitamin and min-
eral supplements

Lunch
A large fresh vegetable salad, with a small
amount of oil-and-vinegar dressing
1 cooked fresh vegetable (never frozen or
canned)
A large portion of fresh broiled protein, such as
fish, chicken, prime cuts of beef, lamb, or

liver
A small glass of wine or a large glass of mineral
water

Mid-afternoon
A plate of selected imported cheeses, with fresh
fruit in season (usually pears)

Dinner
Similar to lunch. I do try to have an early
dinner.

Later in the evening

A small dish of fresh yogurt. Homemade yogurt

is super for both the digestion and elimina-
tion processes.

116
 nutrition

Throughout the day, I always try to have eight to ten glasses of

mineral or bottled water.
You can see that I believe in food in its natural form. I do not
believe in protein powder, because it usually has a high carbohy-
drate and sugar content. Also, it is frequently not digested and /or
assimilated by the body. In that case, the user feels bloated, and
his stomach looks thick.
Difficulty in gaining weight is a very common problem among
bodybuilders. The diet I've recommended here should help. Addi-
tionally, people who have trouble putting on weight often have a
higher metabolic rate, and therefore should learn more about the
art of relaxation. They may also add the following foods to their
diet: whole-grain bread, baked potatoes (which are rich in miner-
als), natural brown rice, all fresh-cooked vegetables (they're
higher in carbohydrates), snacks of raw nuts and seeds, dried fruit
(preferably the kind with no sulphur added), and kefir (similar to
homemade yogurt).
It is quite possible to overdo your intake of vitamin, mineral,
and protein supplements. As I mentioned, the body will not as-
similate more than it needs. So I don't believe in mixing several

types of protein at one meal, or taking an overabundance of vi-

tamin and mineral supplements. Vitamins should be balanced,
and taking too much of one substance can cause a deficiency in
another. This is particularly true with the B-complex supple-
ments. The B-complex should be taken together, and the different
B vitamins should not be isolated.
But vitamins and minerals are both valuable tools. Vitamins
are organic food substances and are absolutely necessary for
proper growth and maintenance of health. They retain their origi-
nal form in the body and are built into the body structure, where
they become important parts of the machinery of all cells.
Minerals are important factors in maintaining proper physio-
logical conditions and processes, such as the acid-base balance,
osmotic action, elasticity, Vitamins cannot do
and muscle tissues.
their work So I do want you to take
unless minerals are present.
vitamin and mineral supplements, but I want you to take them
the correct way.

117
 Never eat a heavy meal before training in the belief that you're
going to work it off right away. This gets us back to our good
friend common sense, but there's a biological reason for it too:
You need blood in your stomach to aid digestion. If you try to
pump that blood into muscles, you can't digest your meal prop-
erly. you won't be able to get your pump. Neither effect is
(Or,
anything you want.)
Your body must be chemically balanced, and so your diet must
be balanced, too. That means you need the proper amounts of
protein, natural carbohydrates, and small amounts of fats and
vitamins and minerals. Naturally, I avoid large quantities of fat in
the food, and so should you, but some fat is useful. It provides a
reserve supply of stored body fuel, and helps maintain body heat
and temperature; and it is important for normal tissue function.
Stay away from refined sugar. Sugar is my idea of slow poison.
That's why I'm so down on processed foods; sugar is frequently
hidden in them without our knowing it. If we poured sugar down
the gas tanks of our cars the way we pour it down our systems,
we could shut down Detroit. Not only does sugar provide abso-
lutely zero benefits, but it has actually been shown to weaken
muscles! (I want you to remember this, the next time you feel the
urge to down something sweet just before a workout.) Sugar also
raises the blood-sugar level temporarily, then lowers it drastically
shortly thereafter. Athletes are frequently of the opinion that hon-
ey is an ideal quick-energy pick-me-up, but honey is vastly over-
rated. It is really not much more beneficial than sugar. (My own
preference in this area is unsweetened grape juice.)
Training alone is not going to get you what you want. Neither
is proper nutrition. It's the combination of the two that will build
you a better body. People who are kind enough to ask me how I
maintain my definition always seem surprised by the answer: ac-
tivity. That's all it takes when you eat sensibly.

There isn't a drug on earth that I can recommend for building

muscle, not even the steroids that you've probably read about.
The 1976 edition of The Physician's Desk Reference states clearly
that anabolic steroid drugs "do not enhance athletic ability." Stay
away from them. The name itself seems to say, "Steer clear." All

118
 nutrition

other drugs — uppers, downers, thyroid, male hormones,

whatever — have been proven to be totally useless in winning
bodybuilding. (There is what psychologists call the "placebo ef-

fect," which simply means that the drug-taker trains harder be-
cause he believes the drug has made him stronger. But that's
simply testimony to the effectiveness of the mind when it comes to
building muscle and power. The drugs themselves won't have any
effects for weeks, and they will be negative effects in the bargain.)
When you indulge yourself in any type of drug, you're risking
side effectsand your own good health. So be proud of your head
as well as your body, and take good care of both. A good body is
worthless without a good brain to control it. The best and only
way to turn yourself on is through proper nutrition and vigorous
exercise. Knock off the drugs and all the other outside stimulants.
You'll be amazed at how great you feel and how much clearer
your mind and powers of concentration will be.

119
chapter fourteen

lraining injuries, of course, are hardly exclusive to bodybuilding.

They occur in all sports, and frequently for the same reasons:
Someone didn't warm up properly, or overexerted, or broke from
routine unwisely. Bodybuilding does have some do's and don'ts of
its own, though, and we'll take a closer look at those as well.

WARM UP CORRECTLY
The world's finest automobiles benefit from a brief warm-up be-
fore being asked to work, and their bodies are built far more
solidly than any of ours. So a thorough, sensible, efficient warm-
up is a must before working out.
Your body has it all over the automobile when it comes to

120
 injuries

warming up. It can you things no car ever could. Like just
tell

how warm or cold itAnd how stiff or limber. And, most

feels.

importantly, when it's been sufficiently warmed up for peak per-

formance. No question about that; a good warm-up always feels
great both in your body and in your head. You'll focus better on
your training routine, too.
I'm a devout believer in running, not just as a warm-up but as
an actual supplement to my weight training. As a bodybuilder,
you've already got the finest running tools: stamina, discipline,
and tougher, stronger legs. How far should you run for a good
warm-up? Nothing could be simpler. Just let your body tell you.
You'll know when you've reached the point where further running
will borrow on the energy you need for training. Running will
also do wonders for your definition, and can out-trim any calis-

121
 when it comes to stubborn fleshy areas.
thenic exercise on earth
Your warm-up should also include a few gymnastic move-
ments, without weights. I outlined one such exercise in Chapter
2. One oi my warm-up
regular exercises is to lie on the floor
and raise the opposite arm and leg (right leg and left arm. then
vice versa). I do about 25 reps of this exercise.

But whatever your preference, remember to do something light

before you do anything heavy. And
you must include weights
if as
part of your warm-ups. make them dumbbell weights.

AVOID OVEREXERTION
Team sports injuries often occur late in the game. Many skiing
injuries take placeon the last slope. And the same is true in body-
building: Don't push when you're tired.
Again, your body will be all too happy to tell you when it's had
enough. It makes no sense to force yourself through a heavy
workout when you're tired. Not only would you be foolishly risk-
ing injury, but you'd make very little progress as a result of that
workout. It's a much better idea to take a light workout, go
home, and rest. The next day. refreshed, you can resume your
regular training routine, and you'll feel lots more comfortable
with it.

STICK TO YOUR ROUTINE

I doubt that any group of athletes in the universe can match
bodybuilders when it comes to demonstrating discipline and per-

severance. At the same time we train our bodies so rigorously, we

have to train our minds to focus on our routines and stick to . . .

them. Except, of course, when you feel tired.

It's important to train each part of the body in logical order.

Many in doing alternate sets of ex-

bodybuilders believe strongly
ercises formuscle groups that complement one another, such as
biceps and triceps. That is one of the few examples of alternating
 .

in;

I do believe in grouping exerc

f. but
different body pans
an order that lets them benefit from each
in
other's training, such as chest followed by shoulde
pay attention, too. to the way yc rking the
ious pieces of equipment into your routine. For instance, one
habit I'd like to see a lot of bodybuilders bre winning their
tth barbell curls. That particular e ;ertainl>
its place, but is not a good warming-up or beginning exercise
because it locks the elbow joint, leaving the biceps vulnerable
injury.

concentrate: concentrate:
concentrate:
You probably my drift by r.
take trate Bodybuildir
most mental as well as physical achievement.
definitely a
Your concentration should b you arrive at the s

gym. Magical things happen when you focus : replete concentra- :

tion into your workout. Adrenaline flows luxuriously. Each indi-

vidual repetition o\ each e\e:::se you perform is done more
strictly, therefore more nalrj Good form helps guard
further against injury in ::se^:~ And just as you "think" the action
of the exercise into the muscle involved, and visualize that muscle
becoming bigger anc strc nger, that's ;ust what happens
x
. ,:'re injur." when your con-
unquestionably more prone to
centration lapses v
your mind on youi equipment and
your body. Tune out the chatterers and mirror-^:e:s They're
already wasting their time; don't let them waste sun ;•

MAINTAIN A HEALTHFUL DIET

We've talked iboul this in the nutrition chapter, but diet and
injuries have a dosei correlation than you might think. Mu-
^:-sms and muscle cramps, common problems. are usuall] traced
to nutritional imbalances. Her. training ::se^: ex::e:es nutrients

123
t
 injuries

from the body. Many bodybuilders follow a high-protein diet

and, therefore, don't get enough vitamins and minerals, particu-
larly vitamin C and calcium. And the bodybuilders who have dis-
covered steroid drugs aren't doing themselves any favors; they can
expect vitamin deficiencies, irreversible body damage, and family
miseries.

WHAT TO DO
The most common bodybuilding injuries are tendon tears or
snaps, cramps, strains, sprains, and The same advice ap-
hernias.
plies to all of them: Stop training immediately. Try to determine
the severity of the injury. Ice applications (that is, an ice cube
placed directly over the area of pain) will help reduce any swelling
and inflammation. And most of all, see a doctor. Don't attempt
to diagnose yourself, and don't listen to anyone else in the gym
(unless you're fortunate enough to work out in the company of
doctors). Get professional help for all injuries regardless of how
minor they might seem. It will save you from more serious prob-
lems and a lot of grief.

125
chapter fifteen

As I've said throughout the book, I understand that the majority

of you are interested in «o«competitive bodybuilding, and I re-
spect that. Contests represent just one more benefit from our
sport, although an awfully exciting one, and by now you should
be well on your way
to the important rewards.
Nevertheless, since we're all friends now, I'm going to suggest
something to those of you who may have already enjoyed great
gains and the pride that comes with them: You might consider
competing in a contest, even if it's just at the "novice" level at
your local YMCA. If you're anything like I am, it's the little ad-
ventures that make life fun; the big ones seem to come too far
apart.
And the truth is, you'll have the time of your life. (If, by the
way, you're deeply interested in contests, that doesn't make you a
bad guy either; please read right along.) Bodybuilding contest au-
diences are among the most receptive and enthusiastic —yet well-
126
 competition

mannered — that I have ever seen in sports. They want you to do

well. Like the fans of any other sport, they are always interested
in discovering exciting newcomers. And whether it's for winning
or just for trying, they will applaud you. That alone seems to me
to make contests worth considering.
(I've already told you that I'm a connoisseur of bologna; I

know a thing or two about ham, too.)

In any case, it can't hurt you to know the right way to prepare
for competitive bodybuilding. You might even find a tip or two
that will enhance your training.

RUNNING
Those of you who enjoy seeing a .350 hitter take a third strike, or
a pro golfer shanking one, will be happy to know that some of the

127
world's premier bodybuilders, including this one, have carried an
excess layer of fat around their middles.
We experimented with and swapped diets as though they were
baseball trading cards. We did sit-ups till they closed the gym on
us. And in the morning, there it would be again, sticking to us
like Poe's raven.
Until we learned to run it off.

Running has become an integral part of championship train-

ing. Many of us run two miles or more daily, but just about all of
us prepare for a contest by running. We all have size; it will take
definition to win a contest. And that's why we run: for added
definition and muscularity.
So should you. You'll get almost immediate benefits, and a
trimming effect on your waist, hips, and small of the back. Run-
ning delivers more oxygen to all parts of the body, and its action
works the trunk muscles as no exercises can.
Running is one of our special contest-winning secrets. It im-
proves the shape of the legs: The calves look hard and dense,
thighs express their natural lines with deep indentations. And of
course, those of you who follow the aerobics theory of physical
fitness know that running is the quickest way to earn your weekly
points. We estimate that a hard-working competitive bodybuilder
who combines running and training earns more than 100 points a
week!

POSING
Posing is not only the process by which physique contests are run,
but should be part of your contest preparation. Posing is good
it

for you. Besides showing you how you're doing, it helps with your
definition and separation, too. Some of you will recognize that
posing is really aform of isometric exercise; and whether for con-
testpurposes or not, a posing routine makes for a great little two-
minute workout.
You'll need an average of 15 good poses for a contest. There's
some showmanship involved, of course. The usual practice is to

28
 competition

begin with your second-best pose for a good first impression.

fast,

You finish with your best, for obvious reasons. Your poses must
be smooth and fluid, the same length of time
for each, and natu-
rally you your best features. Be patient
select poses that spotlight
in learning how to pose; it's no snap. Good posers always have
hours of practicing in their background.
The most important posing secret I know is always strive to
look relaxed. Tensing your muscles without tensing your facial
—
muscles will probably be a little tricky at first it's much like rub-
bing your head while patting your belly. But you can master it,
and the added appeal of an unstrained facial expression to com-
plement your posing could give you an edge in competition.
A good tan helps, too. Those are bright lights above a contest
stage, and they can easily "wash out" the details of the definition
you've worked so hard to achieve. As you no doubt know, the
correct way to tan is gradually. In California, of course, we're
spoiled in that we can take the sun the year around. We also
enjoy training outdoors, and I personally find that the sun adds to
my strength. (But I never use sun lamps, and neither should you,
especially in the area of the eyes.)
If your contest permits the use of oil, and not all contests do,
be sure to use a small amount. Too much your
oil will flatten

body out under the posing lights, and the combination of oil and
perspiration is sure to make you look greasy.
Here's a pose-by-pose routine which works well for me. Your
own best routine will probably occur to you as a result of experi-
menting, but this sequence should show all your muscle groups to
good advantage.
Picture 49 — After taking your place on stage, stand still in a
normal position for a few seconds, then go to this "front lat
spray" and flex as best you can.
Picture 50 —
Raise your arms in back of your head and flex
your abdominals. This is the most attractive way to show them.
Picture 51 —
Then drop down and do a double front biceps.
Picture 52— Do a straight left turn and do double biceps from
the back, in the same position.
Picture 53— Stand up and do this "side post."

129
 V

Picture 49— Front Lat Spray

30
 i
f
1

Picture 50— Abdominals Pose

131
Picture 51— Double Front Biceps

132
 competition

Picture 52— Double Biceps From Back

133
Picture 53— Side Post

134
 competition

Picture 54 — Turn to the front and do a front pose.

Picture 55— Then turn to the side and do a side back shot.
Picture 56 — Continue with the second side back pose.
Picture 57 — Another half-turn to the back, for another double
biceps.
Picture 58 — Continue with lat spray.
Picture 59— Then do a half-turn to the left and show this side
chest shot.
Picture 60 — Then do a half-turn to the front, for another front
pose.
Picture 61 — Raise your arms and do a double biceps pose.
Picture 62 — Drop your arms again and do an entire front pose.
Picture 63 — Hit your best front pose. This one
last, called is

"Most Muscular."

TRAINING
You must decrease training sharply in the last seven days before
the contest. If the competition on Saturday, for instance, you'd
is

ideally take a medium workout on Monday and Tuesday, a light

one on Wednesday, running only on Thursday, and rest on Fri-
day and Saturday till contest time. You do this to increase your
body's resistance and recuperate your energy so you'll be at your
peak to achieve your pump on Saturday.

DIET

Chances are you're already eating properly if you're preparing for

a contest, and all you really have to do now is be consistent. Al-
ways eat on time, and space your meals according to schedule and
keep them that way. Many bodybuilders go on a low-
carbohydrates diet consisting of meat and water, but I believe
that is a mistake. Protein is good for the body, but the brain
needs carbohydrates. Salads, vegetables, fruits, yogurt all offer a

135
 «PMP»

Picture 54— Front Pose

136
 -

Picture 55— Side/Back Shot

137
Picture 56— Second Side/Back Pose
 f

V""!SBP

Picture 57— Double Biceps From Back 139

 h

*
r y

Picture 58— Lat Spray

Picture 59— Side Chest Shot
141
 / /

Picture 60— Another Front Pose

» m i
Picture 61— Double Biceps
 \

Picture 62— Entire Front Pose

 If.

ir
Picture 63— "Most Muscular" Pose
good balance between protein and carbohydrates, so include them
all in your diet. And before going to the gym, you'll find that

eating a few oranges will lend you welcome energy for harder
training.
You may also wish to take some extra vitamins. I take vitamin
C, for instance, just before I train; then again two or three hours
after I finish training; then no more for the rest of the day.

SPORTSMANSHIP
This will probably come naturally to you. You and your fellow
contestants have come together to compete in as fine a sport as I
know. Without dignity, grace, and determination, you'd never
have come this far. Only one of you will win. It's lots more fun to
win than not to, but what are the absolutely worst consequences
of losing? Simply not winning, as far as I can see. You've still got
your same fine body and health, probably better than anyone you
know. And there's always the next contest. So relax, give it your
best, and be a good sport. You'll have more fun.

STAGE PRESENCE
I've said this before, too: Everybody was a beginner once. Rare
indeed is the bodybuilder who wasn't nervous for his first contest.

But you can get over that. First, remember that the audience is
on your side. Second, concentrate for a moment on all the fine
bodybuilders you've leapfrogged past to get to the contest. Even
before competition begins, you've achieved something that very
few men could. Win, lose, or tie, I'd say you've earned a respecta-
ble dose of self-congratulations. You most certainly have mine.
On the other hand, don't go off on an ego trip either. You must
communicate, with good judgment and taste, that you understand
that despite your better body, you are no less human than your
audience. Pose according to your personality, and what is most
comfortable and best for you; and remember that a few good

146
 competition

poses far better than many poses which include a few

are
Bad poses will be remembered the same as good ones.
clunkers.
And more than anything else, good luck!

147
chapter sixteen

lhe title of my book is Winning Bodybuilding, but we don't

mean by that that the idea is to build a better body than the next
guy. Anyone who knuckles down, gets to work, and simply builds
a better body is my idea of a real winner.
It's many foreign countries, bodybuilding
a wonderful sport. In
isone of the top two or three sports, and has been that way for
years and years even though their bodybuilders generally can't
. . .

hold a candle to America's best! I can think of no other sport that

rewards you so directly for what you bring to it, and that's as it
should be. As I've said many times, in the beginning, it's just you
and your body. Add someone else's knowledge and equipment,
and you're off. And with a little determination and concentration,
you can't miss.
My book should take you considerably less time to read than,

148
 one last set

say, War and Peace, and yet the techniques between these covers
are quite capable of leading you to the very top of the sport. But
long before you get that you ever do, you'll enjoy the singu-
far, if
lar thrill of seeing a body you like better than the one you had
before.
That's a unique kind of joy. I know. I've been there. It's special
because without any stages, or judges, you've competed against
the body nature gave you, and won.
Some nice things have happened to bodybuilding in the last
few years. We're finally getting the kind of visibility and publicity
we want and need. Naturally, we want to keep that momentum.
So once again, bodybuilding is like any other sport, in that we
want fresh talent to help keep the ball rolling. Talent like you.
The very nature of the sport of bodybuilding is to make you

149
look good. Always try to do the same for the sport. And you and
bodybuilding will continue to exchange benefits that way for
many years.
Follow my book seriously and your maximum potential is well
within your reach. I sincerely hope it helps make you a champion.
But whatever your goals, let's get to the gym and start winning.

150
 index

Beginners, 24
dont's, 26-27
Abdomen, 48
program, 27-40
Abdominals, 63
Bench press, 108
leg raises, 35, 38
chest, 30, 32, 43, 58, 62-63: incline,
pose, 129, 131
58-59
sit-ups, 35, 39
close-grip, 46, 48, 62-63
Advanced intermediates, 25-26
preacher's, 92, 93
Advanced stage, 26, 50-55
Bent-over rowing, 74
Arms, 88-97
Biceps, 82
forearm, 35, 47, 95
barbell curls, 46, 92
wrist: curls, 35, 37, 47, 49, 97; three-
doubles poses, 129, 132-133, 135,
part moves, 97
139, 143
Attitude, 110-113
dumbbell curls, 35, 36, 46: concen-
B tration, 95, 96
preacher's bench, 92, 93
Back, 71-77, 135, 137-139
Body types, 18-21
barbell rowing, 30, 31, 42: end, 75
Bone structure, 21-23
chinning, 42, 43: behind neck, 71-
Breakfast, 116
72; close-grip, 76; in front, 72-
Breathing, 27-28, 57-58
73
vacuuming, 100
compensating for weaknesses, 23
double biceps, 129, 133, 135, 139
hyperextension, 43
Barbell curls, 46, 47, 92, 95, 97 Calves, 80

Barbell press, 28, 65-66 raises, 30, 34, 41,86-87

Barbell rowing, 30, 31,42 Champions, 13-14
end, 75 stage of development, 26

153
Chest, 56-63 concentration, 95, 96
bench press, 30, 32, 43, 58: close- seated incline, 90, 91
grip, 62-63; incline, 58-59 Dumbbell extension, triceps, -95
dips, 44, 61-62 Dumbbell lifts, 35
pose, 135, 141
Chinning, 42, 43
behind neck, 71-72
Ectomorphs, 19-20
close-grip, 76
in front, 72-73
End barbell rowing, 75

Cleanliness, 38
Endomorphs, 20
Extensions
Close-grip chinning, 76
hyperextension, 43
Close-grip press, 46, 48, 62-63
leg, 41, 81
lying triceps, 92
Clothing, 27
triceps; dumbbell, 95; lying, 46, 47,

Compensating, for weaknesses, 23 90,91

Competition, 127-147
Concentration, 112, 123
Concentration curls, 95, 96 Fat, 13
Cross crawl, 28 Flys, 59-61
Curls Food, 114-119. See also Diet
barbell, 46, 47, 92, 95, 97 Forearms, 35, 47, 95
dumbbell, 35, 36-37, 46, 47: concen- Front lat spray, 129, 130
tration, 95, 96; seated incline, Front raises, 44, 45, 68
90,91 Front squat, 83, 84
leg, 42,81-82
reverse, 47, 49, 95, 97
H
D Hack squat, 84-86
Hanging leg raises, 102
Deadlift, 108-109
Hyperextension exercises, 43
Deltoids, 64, 66-68, 69
Diet, 114-119
I
body types, 19,20,21
contest preparation, 13-14, 135, 146 Incline dumbbell curls, seated, 90, 91
exercises, 48-49 Incline press, 58-59
injuries, effect on, 123, 125 Incline rear deltoid raises, 67-68
Dinner, 116 Injuries, 120-125
contest preparation, 13 leg, 79
Dips, 44, 61-62 Intermediates, 25
Double biceps, 129, 132-133, 135, 139, program, 40-49
143
Dress, 27
Drugs, 118-119
Dumbbell curls, 35, 36-37, 46, 47 Jogging, 100

154
K Overexertion, 122

Kono, Tommy, 107

Pain, 21
Pectorals, 57, 61
Lateral raises, 44, 45, 67
Posing, 128-135, 136-145
Latissimus dorsi (lats), 23, 70-71
Power lifting, 106-109
barbell rowing, 30, 31
Preacher's bench, 92, 93
lat sprays, 129, 130, 135, 140
Press. See also Bench press
Legs, 78-87
incline, 58-59
curls, 42, 81-82
lying, close-grip triceps, 92
extensions, 41,81
seated, behind neck, 66
raises, 35, 38, 48, 102-105: calf, 30,
standing, 28, 29, 65-66
34,41,86-87
Pullovers, 63
squat, 30, 32, 41,83-86, 108
Pump, 16-17
Lifting, power, 106-109
calves, 80
Lifts, dumbbell, 35
hack squat, 84
Lunch, 1 16
Pushdowns, 92-93, 94
Lying close-grip triceps press, 92
Pushups, 35
Lying laterals, 59-61

Lying triceps extension, 46, 47, 90, 91

R
M Raises
front, 44, 45, 68
Machines, 39-40
incline rear deltoid, 67-68
Mesomorphs, 20-21
lateral, 44, 45, 67
Minerals, 1 17
leg, 35, 38, 48, 102-105: calf, 30, 34,
Mr. Universe, 14, 107
41,86-87
Muscles, 27, 51-52, 112-113
Rest, 113
body types, 18-21
Reverse curls, 47, 49, 95, 97
compensating for weaknesses, 23
Rowing
myths, 13, 14, 15
barbell, 30, 31, 42: end, 75
pump, 16-17
bent-over, 74
what makes them grow, 15-16
one-arm, 77
Myths, 13-15
upright, 69
Running, 100, 121-122, 127-128
N
Neck, 30
Nutrition, 114-119. See also Diet
Seated incline dumbbell curls, 90, 91
Seated press, behind neck, 66
O Shoulders, 65-69
One-arm dumbbell lifts, 35 front raises, 44, 45, 68
One-arm row, 77 lateral raises, 44, 45, 67

155
 standing press, 28, 29, 65-66 extension: dumbbell, 95; lying, 46,
Side leg raises, 104-105 47,90,91
Side post, 129, 134 pushdowns, 92-93, 94
Sit-ups, 35, 39, 48, 101 pushups, 35
Sleep, 113
Spinal column, 30 U
Sportsmanship, 146
Upright rowing, 69
Squat, 30, 32,41,83-86, 108
Stage presence, 146-147
V
Stages, of development, 24-26
Standing press, 28, 29, 65-66 Vacuuming, 100
Sugar, 118 Vitamins, 117, 146

W
Tan, sun, 129 Waist, 98-105
Thighs Warm-up, 120-122
leg curls, 42, 81-82 exercise, 28
leg extensions, 41,81 Weaknesses, compensating for, 23
squat, 30, 32,41,83-86 Weight, gaining, 1 17
Three-part wrist moves, 97 Workouts
Training, 18-23, 135 frequency, 52-55
attitude, 110-113 time of day, 35
Trapezius, 69 Wrist curls, 35, 37, 47, 97
Triceps reverse, 47, 49, 97
close-grip presses, 46, 48, 62-63, 92 Wrist moves, three-part, 97

56
 BE SURE
TO READ
FRANCO
COLUMBU'S
OTHER
GREAT BOOK

AND
DONT FORGFT
THE FRANCO
COLUMBU
POSTER

23V4 x 35"
FOUR COLOR
Please send me the book(s) and/or poster(s) checked below. Enclosed is the
proper amount PLUS $1.00 per book and/or poster for postage and handling. Total
enclosed $

Coming on Strong— cloth

ISBN: 0-8092-7723-9 (8.95) N<ame.

Coming on Strong — paper

ISBN: 0-8092-7565-1 (5.95) I I Address.

Franco Columbu Poster

ISBN: 0-8092-7657-7 (3.00) I I City, State. Zip

MAIL TO: Department M

Contemporary Books, Inc. - 180 N. Michigan Ave. - Chicago, II. 60601
WINNING BODYBUILDING
Franco Columbu with George Fels

Franco Columbu, internationally known bodybuilding cham-

pion (Mr. Universe three times, Mr. World three times), has
written a book that provides a commonsense approach to
this much-misunderstood sport. He discusses in detail such
diverse aspects as nutrition, attitude, and actual physique-
contest preparation, along with complete bodybuilding pro-
grams at beginning, intermediate, and advanced levels.
Exercises to develop every major muscle group in the
body are described and illustrated (in sixty-five stunning
black-and-white high-definition photographs). Columbu in-
cludes the why as well as the how of these championship
techniques, points out common mistakes and misconcep-
tions, and offers practical advice to potential bodybuilders on
training for personal rather than contest purposes.
For bodybuilders at every level of achievement, for ath-
letes of every persuasion, and for all people interested in
the science of the body in action and the art of the body in
repose, Winning Bodybuilding shows that bodybuilding is
the ultimate challenge in athletics.

Franco Columbu (chest 50", biceps 19", waist 30", thighs

26", calves MVi") is generally considered the world's
strongest bodybuilder and has been a repeat winner of vir-
tually every prestigious title, including Mr. Universe, Mr. Eu-
rope, Mr. World, and numerous others. He was also the
amateur lightweight boxing champion of Italy. George Fels
is a writer with 20 years' noncompetitive bodybuilding expe-

rience.

•
j
Contemporary Book/, Inc.
^Chicago

ISBN: 0-8092-8109-0