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HUGE & FREAKY

____MUSCLE MASS SECRETS____


“Build A Body Fortress NATURALLY!”

BY

© 2007

During the past 30+ years that I have been writing for the various bodybuilding
magazines I have received letters and e-mails from the readers requesting answers
to their bodybuilding problems. Of all the letters & e-mails, at least 75% are from
those who want to get "Huge & Freaky" and powerful as fast as possible. It then
seems that gaining muscle weight is still the foremost concern of the average
bodybuilder.
A majority of you began training because you were below that certain muscular
body weight that you personally considered ideal. From my 45 plus years of active
involvement in the iron game both as a former bodybuilding and powerlifting
competitor and as a contributing consultant to many of the bodybuilding
magazines, my observations lead me to the conclusions that bodybuilders are
perpetually on a ceaseless search for greater muscle size and want to "Huge &
Freaky”, no matter what their body types dictates! Most bodybuilders also reach
a point when they feel their power would go up in a big jump if they could just add
a few pounds of muscle body weight.
Gaining muscle body weight should be a relatively simple process, yet, it has
always been given the status of a major problem! The down-to-earth concepts of
gaining muscle body weight has suddenly been dignified with a lot of technical
jargon. It has now become a deep science complicated with sophisticated
advertisements and articles about metabolic programming. Frankly, I find it
amazing! You, the average bodybuilder who is underweight or who simply want
more Huge & Freaky Muscle Mass, needn’t be frightened by these seeming
difficulties. Like the vastly over-inflated "science of bodybuilding" itself, most of
this concern is totally un-necessary. Except for the very few advanced
bodybuilders who might lie awake at night worrying about a blurred "cut" in his left
pectoral, gaining muscle weight can still be a simple, quick and sure process.
What I propose to do is present to you a unique but basic 4 Phase Program, that
will accelerate your muscle body weight gains and double your present power, but
first let’s review a few crude, basic, unglamorous facts. A normal health body
maintains its average body weight by consuming a certain number of calories per
day. If you continue consuming that number of calories but reduce the amount of
your daily physical activities, your body over a period of time will become heavier.
By the same token when you increase your daily calorie consumption but maintain
your daily physical activities you will also gain weight. It seems pretty simple when
I explain it this way, doesn’t it? Why then, do some bodybuilders fail to gain Huge
& Freaky Muscle Mass as readily as others? That’s not quite as simple but is
still not a big mystery.
Some bodybuilders have a faulty metabolism that prohibits the assimilation of use
of food (nutrients) into a muscle weight gain. Others have peculiarities of body
chemistry that causes shortages of iron, copper, B vitamins, enzymes or trace
minerals that are vital to the gaining cycle. Other bodybuilders have such a faulty
nutritional program that they do not consume the vitamins and natural elements
they need; instead they are merely shoveling down "empty calories". Still others
have digestive difficulties that allow the food they have consumed to be passed off
as waste without being fully utilized. With rare exception, each of these conditions
responds to regular exercise with heavy weights eating correct foods in sufficient
amounts, and the use of natural supplements.
Being a free-lance writer, in the fields of bodybuilding, powerlifting, anatomy and
physiology, etc. I have had the unique opportunity to observe the techniques for
gaining Huge & Freaky Muscle Mass and power from many of the worlds elite
bodybuilders, powerlifters and strongman. The champions that I have talked to
about the subject of building Herculean muscle mass and power universally agree
that its success is based on a 4 phase program which consists of the following:

1. Huge & Freaky Muscle Mass Workout 2. Nutrition & Supplementation


3. Recovery & Sleep 4. Positive Mental Attitude

In This Age Of Bodybuilding Sophistication, I Realize That This Proposed 4 Phase


Program Will Seem Too Easy, But Be Assured That It Does Still Work.

The 1st Phase


For
Gaining Huge & Freaky
Muscle Mass Is The…

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Huge & Freaky Muscle Mass Workout One
thing I have observed during my visits to various weight-
training facilities in the lower 48 is that all the super
systems, the pumping approaches, the growth-forcing
principles, the bombs and blitzes, are generally used by
individuals who have never built a solid foundation for the
later years of great muscle gains. Contrary to my way of
thinking, most bodybuilders try to increase the muscle
gain factor by adding more sets and reps to their present
training routines and in some extreme cases, increase the
frequency of their training. They do not change their basic
concept or approach to training.

Sometimes, they are fortunate enough to stumble on the


upward path to great muscle gains. More often, they fail to
solve the problem, try something else, finally panic, and
take a layoff from training that may become permanent.
Yet one of the simplest ways to jump start muscle gains is
by returning to the “old fashion” basic programs of just a
few exercises which work large groups of muscles rather
than the detail ones which work smaller groups of
muscles.

Working out on a simplified training schedule two or three


times a week, getting plenty of rest and recuperation and
good solid nutrition and supplementation will often be all
that is necessary to derail a sticking point. After six weeks
of training on a basic program of a few exercises, the
powerlifter or bodybuilder who has experienced a sticking
point can usually resume their advanced training
schedules with the assurance of continued progress for a
long time to come.

For the basic schedule of training, I would recommend the


following proven exercises: Barbell Back Squat, Calf
Raises, Barbell Bench Press, Conventional Barbell
Deadlifts, Barbell Bent-Over Rowing, Barbell Shrugs
Standing Barbell Press Over Head (no illustration shown),
Standing Barbell Curls, and Crunches (no illustration
shown).

The exercises should be performed in the order listed


above, and in this way they are worked in the order of their
relative size from the largest muscle to the smallest. Naturally, leg training is
important in one’s training due to its role in blood circulation through the body as

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well as its dramatic indirect effect on other muscle groups, so it is included as the
first exercise in this particular training schedule. It is an established fact that leg
training can contribute to a one-inch increase in the upper arms in many cases.
Now that’s what I call a classic example of dramatic indirect effect!

The exercises suggested on the previous page are also sequenced so that the
muscles which function as a synergist or stabilizer in one exercise is forced to
function as a prime mover later on in the schedule. A couple of examples of this
would be the spinae erectors of the lower back, which serve as a synergist muscle
in the Barbell Back Squat but later these same spinae erectors are the prime mover
muscles in the Conventional Deadlift. The triceps on the back of the upper arms
serve as a synergist muscle and the lats as a stabilizer in the Supine Bench Press,
but later on in the workout the triceps are the prime mover muscle in the Barbell
Press Overhead, and the lats become the prime mover in the Barbell Bent-Over
Rowing exercise.

The exercise plan is "set-up" on a 45-day schedule by which you will work 7
muscle groups of the body (thighs, chest, back, deltoids, biceps, calves, and
abdominals) on two non-consecutive days per week. These muscle groups are the
important ones for gaining Huge & Freaky Muscle Mass and power fast.

The calves and abdominals are structured into the schedule more for the intended
purpose of improving your muscular shape and bodily proportions which may have
previously been unresponsive or neglected.

Depending on your past training experiences and capacity for hard work you can
either work all 7 muscle groups in a total body workout but if you don’t have the
time necessary to give in a day to complete the entire training schedule you could
go with a split training schedule where you utilize the popular PUSH/PULL system,
where you train pushing and pulling muscles in the following manner. For
example, during week one you might train thighs, calves, and abdominals, on
Monday. Chest, and delts can be trained on Wednesday. Back and biceps are
trained on Friday. Tuesday, Thursday, Saturday and Sunday are total rest days.

General & Specific Warm-Ups and Stretching:

I strongly suggest a careful general warm-up for the body be


taken before tackling this workout. Begin with 5-10 minutes
of “high octane” aerobic work (to break a sweat), such as
stationary cycling, Versaclimber, X-Country Skier (Nordic
Track), stair stepper, or rope skipping (start with a slow
cadence and work up to a relatively brisk pace the last minute
or so); then do some PNF (Proprioceptive Neuromuscular
Facilitation) stretching, hold each stretch for 6-8 seconds, for
3-4 reps.

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As well specific warm-ups are a necessary factor for each of the exercises in this
workout schedule. One or two sets with 50-60% of your hard work set maximum
will suffice. An example would be if you are doing 300 lbs. for 6 sets of 6-8 reps in
the Barbell Bench Press. Your two warm-up sets would be 150-180 lbs. for 6-8
reps, resting 1.5-2 minutes between these sets.

You’ll notice that the exercises in this basic non-glamorous training schedule,
although brief, cover every major (and some minor) muscle in the body and there is
no need to add anything else to round it out. Remember, this workout is not
intended to prepare you for a bodybuilding contest, but rather it is planned out to
give you the solid and brutal man-building work the body may need, for a change.

You must plan your training in a positive way and this means doing the prescribed
number of sets and reps, and add poundage as often as possible without
sacrificing technique, and you will continue to improve. The following progression
formula will help you in this respect. If you begin your exercise schedule as
advised earlier, you will begin with the Barbell Back Squat for 6 sets of 6-8 reps
(whenever I mention 6 sets or 3 sets, these constitute the “hard work” sets for a
particular exercise and do not include the one or two specific warm-up sets).

Low Set, Moderate Rep, Heavy Poundage Principle:

I am going to recommend that you do 6 sets of each exercise, 6-8 reps for the
Barbell Back Squats, Conventional Deadlifts, Barbell Bent-Over Rowing, Barbell
Shrugs, Barbell Bench Press, and 3 sets, 6-8 reps (except for the Calf Raise and
Crunches, do 15-20 reps per set), Standing Barbell Press Overhead, and the
Standing Barbell Curl.

The number of work sets may seem low but this is one of the
best ways to avoid "Self Destruct Training." As Lee Haney,
former 8 time IFBB Mr. Olympia has said on many occasions,
"STIMULATE not annihilate!"

Work as heavily as possible! By that, I do not mean using cheating movements,


just for the sake of handling the Huge poundages. Perform each repetition
completely, without exaggeration; strongly, using the techniques of concentration
(which I’ll discuss later on). Use as much weight as you can while doing this, and
constantly push for more. Work slowly, pausing for a breath or two between each
rep (Weider Rest/Pause principle).

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Rep Contraction Tempo:

Generally, the time allotted for an exercise set is the calculated number of seconds
it takes to move the weight in the positive (+) and negative (-) phase of a full
exercise range of motion repetition(s). For many bodybuilders, the positive (+)
phase of a rep will take 3 seconds to complete and the negative (-) phase, two
times slower (called slow negatives) at around 6 seconds. However, if your desire
is to build Huge & Freaky Muscle Mass coupled with equally huge reserves of
power, then accelerated high-speed positive (+) phase reps is a good option. Here
is how it works.

Each and every rep in the positive (+) phase should be completed as fast as
possible, not with momentum, but with perfect motion and precise form (never
jerky). Positive (+) phase speed-reps should take approximately 2 seconds each or
less to complete. As mentioned the negative (-) phase, should be at least two times
slower at around 4 to 5 seconds. YOU MUST CONTROL THE WEIGHT, DON’T LET
IT CONTROL YOU!

HUGE & FREAKY Exercise/Rep Factor Chart

Muscle Group Exercise Selection Rep Factor


Barbell Back Squats
THIGHS And/or 5-25
Barbell Hack Squats
One-Legged Heel Raises
CALVES And/or 15-40
Donkey Heel Raises
Barbell Bench Press
CHEST And/or 5-12
Incline Barbell Press
Conventional Barbell
LOWER BACK Deadlifts 6-15
And/or
Barbell Cleans
Barbell bent-over rowing
LATS And/or 6-15
Medium Palms Up-Grip
Pullups
Barbell Shrugs
TRAPS And/or 6-15
Dumbbell Shrugs
Barbell Press Overhead
DELTOIDS And/or 5-12
Barbell Upright Rows
Barbell Curls
BICEPS And/or 5-12
Dumbbell Curls
Quarter Ab Crunches
ABDOMINALS And/or 15-40
Leg Raises

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Let’s assume that
you have decided
to perform
6 “hard work” sets of 6-8 reps
for the…
…Barbell Back Squat.

Intensify The 6 Sets/6-8 Reps By Using One Of The:

14 Power-Reps Workouts
Increment Charts.

Using a hypothetical power poundage of 500 lbs. in the Barbell back squat, the following
14 workouts power-reps increment chart(s) reveals how to Intensify the 6 Sets/6-8 Reps

Option No. 1
st
1 Workout 6 sets/6 reps “x” 500 lbs.
2nd Workout 1 set/7 reps “x” 500 lbs.
5 set/6 reps “x” 500 lbs.
3rd Workout 2 set/s7 reps “x” 500 lbs.
4 sets/6 reps “x” 500 lbs.
4th Workout 3 sets/7 reps “x” 500 lbs.
3sets/6 reps “x” 500 lbs.
5th Workout 4 sets/7reps “x” 500 lbs.
2 sets/ 6 reps “x” 500 lbs.
6th Workout 5 sets/7 reps “x” 500 lbs.
1 set/6 reps “x” 500 lbs.
7th Workout 6 sets/7 reps “x” 500 lbs.
8th Workout 1 set/8 reps “x” 500 lbs.
5 sets/7 reps “x” 500 lbs.
9th Workout 2 sets/8 reps “x” 500 lbs.
4 sets/7 reps “x” 500 lbs.
10th Workout 3 sets/8 reps “x” 500 lbs.
3 sets/7 reps “x” 500 lbs.
11th Workout 4sets/8reps “x” 500 lbs.
2 sets/7 reps “x” 500lbs
12th Workout 5 sets/8 reps “x” 500 lbs.
1 set/7 reps “x” 500lbs.
13th Workout 6 sets/8 reps “x” 500 lbs.
14th Workout 6 sets/6reps “x” 505-510 lbs.

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Option No. 2
st
1 Workout 6 sets/6 reps “x” 500 lbs.
2nd Workout 1 set/7 reps “x” 500 lbs.
5 sets/6 reps “x” 500 lbs.
3rd Workout 1 set/8 reps “x” 500 lbs.
5 sets/6 reps “x” 500 lbs.
4th Workout 1 set/8 reps “x” 505-510 lbs.
1 set/7 reps “x” 500 lbs.
4 sets/6 reps “x” 500 lbs.
5th Workout 1 set/8 reps “x” 505-510 lbs.
1 set 8 reps “x” 500 lbs.
4 sets/6 reps “x” 500 lbs.
6th Workout 2 sets/8 reps “x” 505-510 lbs.
1 sets/7 reps “x” 500 lbs.
3 sets/6 reps “x” 500 lbs.
7th Workout 2 sets/8 reps “x” 505-510 lbs.
1 set/8 reps “x” 500 lbs.
3 sets/6 reps “x” 500 lbs
8th Workout 3 sets/8 reps “x” 505-510 lbs.
1 set/7 reps “x” 500 lbs.
2 sets 6 reps “x” 500 lbs
9th Workout 3 sets/8 reps “x” 505-510 lbs.
1 set/8 reps “x” 500 lbs.
3 sets/6reps “x” 500lbs
10th Workout 4 set/8 reps “x” 505-510 lbs.
1 set/7 reps “x” 500 lbs.
1 set/6 reps “x” 500lbs
11th Workout 4sets/8reps “x” 505-510 lbs.
1 set/8 reps “x” 500lbs.
1 set/7 reps “x” 500lbs
12th Workout 5 sets/8 reps “x” 505-510 lbs.
1 set/8 reps “x” 500lbs.
13th Workout 6 sets/8 reps “x” 505-510 lbs.
14th Workout 6 sets/6reps “x” 505-510 lbs.

You can easily see from the charts above how the power-reps progressions are
made, using a hypothetical 500-pounds. On the exercises for the thighs, back,
chest and calves you can increase your poundage 5-10-15 lbs. and on the
exercises for deltoids and biceps, poundage increases can go from 2.5-5 lbs.
Continue on with the progression formula in the manner outlined until you are
capable of performing 6 sets of 8 reps with 5 to 10 pounds more than your base
weight at the beginning of the program. At this point, you will increase your
poundage by 2.5-5% and decrease your rep scheme back to 6 and begin a new
progression formula as outlined.

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Optional Duration of Rest Between Sets:

You must also consider what the


optimal duration of rest should
be between each and every set.
Going back to the 300 pound
barbell bench press for 5 sets of
6 to 8 reps that I mentioned
earlier, it is possible at the
completion of your first set (reps
done to momentary failure) you
may experience a startling
strength loss of 20-42%. Put in
simple terms, your momentary
starting strength loss at the
completion of your first all-out
set of 6-8 reps is now between 60 pounds (240 lbs. as 20% of 300 lbs.) and 126
pounds (174 lbs. as 42% of 300 lbs.).
The internal structure of our moving body has an amazing recovery rate. In the
first ten seconds of the rest/pause, 56% of the decreased starting strength is
recouped, at the 35-second mark 84% of the lost strength is regenerated. From
here, it takes another 35 seconds to regain an additional 12% of the starting
strength loss. So at the 70-second rest/pause, 96% of the decreased starting
strength is recouped. It then takes a continued 2 minutes and 50 seconds to gain
the final 4% or near-100% recovery.
Rest 5-6 minutes on each exercise set for the thighs, back, and chest. For the
deltoids, biceps, calves, and abdominals rest 2-3 minutes between sets. But don’t
take a siesta or enjoy a gab session between sets by taking longer rest/pauses
than what I have recommended here. Keep moving steadily through your program
and do plenty of deep breathing. Rest between actual exercises should only be
long enough to allow you to change the poundage.

Huge & Freaky Muscle Mass Momentum:

One way to keep the Huge & Freaky Muscle Mass Momentum
is to alter your exercise performance bio-mechanically. You can do
this by altering your stance, grip, bar placement, the movement
itself, speed of the movement in the rep itself as well as periodic
use of a different exercise altogether. Use dumbbells in the place
of barbells, etc.
If you exercise properly and continue to handle those heavy
poundages, this program can be tough. True, you won’t have that
“pumped-up” feeling you may be used to, but you’ll notice other
beneficial effects. You’ll steadily become stronger, have more

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energy, and best of all, you will feel better physically. You will probably notice an
improvement in your appetite (better do some concentrated abdominal work on
your non-training days: Tuesday, Thursday, and Saturday if you are performing the
above program on Monday, Wednesday, and Friday), and some muscle bodyweight
gains. Best of all, your body will take on a more rugged, hard, capable look that
will please you. When you return to your usual training programs after six or so
weeks on this basic training schedule, you’ll be pleasantly surprised at your
renewed enthusiasm for training.

Genetic Potential:

Genetics plays a major role in gaining Huge & Freaky Muscle


Mass and power, but you can improve your physique no matter
who you are. While genetics is the main thing, desire and
discipline are important as well and that is something that most
people don’t have. I’ve personally seen guys in the gym with
great genetics who train maybe once or twice a week if that often
and when they train, they’re training with their mouth more than
they are training with their body. On the other hand, you’ve got
guys with sunken chests, shoulders like a pear, and big old wide
hips. It’s a shame because while they will never be great as a
bodybuilder or power lifter, they have the really awesome desire
and discipline. Basically, though, I’d say that about seventy to eighty percent of
the people who train can enter a level three bodybuilding contest. The bottom line
is that you can improve your Huge & Freaky Muscle Mass and power no matter
who you are.

Aerobic 3 Minute System”:

When training for HUGE & FREAKY MUSCLE MASS it is


important that you don’t do extended periods of aerobic’s (30
minutes and more) because it will burn up hard earned muscle
mass. Aerobics’ are terrific for developing the cardio
respiratory system.
I suggest you do what is called Aerobic 3 Minute System
(aka"20-10 x 6 System”): Here’s how it works. Using a
treadmill or stationary bike, etc., simple work at a sprint pace
for 20 seconds (80-90% of your target heart rate) and then
without pause coast for 10 seconds (at about 60-65% of target heart rate).
Repeat this (sprint-run system) 20-10 sequence nonstop for a total of 6 series, two
nonconsecutive days a week. Don't use this high-low intensity method of aerobic
conditioning if you are over 40 years of age, sedentary, and have not had an active
cardiac stress test.

*As with any aerobic training session always begin with a 5 minute warm-up and
conclude the “20-10 x 6 System” with a 5 minute cool-down.

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The 2nd Phase
For
Gaining Huge & Freaky
Muscle Mass
Is…

Nutrition & Supplementation

Some bodybuilders have a faulty metabolism that prohibits the assimilation of use
of food (nutrients) into Huge & Freaky Muscle Mass. Others have peculiarities
of body chemistry that causes shortages of iron, copper, B vitamins, enzymes or
trace minerals that are vital to the gaining cycle. Other bodybuilders have such a
faulty nutritional program that they do not consume the vitamins and natural
elements they need; instead they are merely shoveling down "empty calories". Still
others have digestive difficulties that allow the food they have consumed to be
passed off as waste without being fully utilized. With rare exception, each of these
conditions responds to eating correct foods in sufficient amounts, use of natural
supplements and regular exercise with heavy weights.

All of the top champions in competitive bodybuilding recognize the value in


obtaining Herculean muscle mass and power, for it has allowed them to make
gains in muscle body weight, measurements, strength and endurance. Perhaps
you may be wondering at this point whether adding Huge & Freaky Muscle
Mass is good for one’s physique. I will let you be the judge of this as you consider
the following: Bill Pearl was beaten in the 1956 NABA Mr. Universe by Jack
Delinger. It was shortly after this narrow defeat that Bill decided to get Huge &
Freaky, and did so by increasing his muscular body weight to 255 pounds. It was
at this new body weight that he had a 55" chest, 60" shoulder circumference, and
21" upper arms. My good friend, the late, John Grimek who was never defeated in
any amateur or professional bodybuilding contest that he entered, once increased
his muscle body weight to a Huge and Freaky 250 pounds at a height of only
5’8 ½".

Some of the top physique champions of yesteryear have gone to some real
extremes nutritionally to gain Herculean muscle mass. Bruce Randall, a former Mr.
Universe winner once reached a body weight of 400 lbs. by following such dietary
measures as drinking an average of 8-10 quarts of milk per day (though one day he
drank 19 quarts of milk), an average of 12-18 eggs per day, along with 7 lbs. of meat
per day. Bruce gained this huge muscle mass and power as a means by which to
try and break some of Paul Anderson’s lifting records. This was the absolute
extreme in eating for the purpose of gaining Huge & Freaky Muscle Mass that I
ever observed.

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If you want to make FREAKY progress, start out the day with a big
breakfast.

You might start out with 8 oz. of orange juice and 3 oz. of Familia
Swiss Museli mixed cereal, with milk or maybe cooked oatmeal made
up with whole milk rather than water. Add a half a cup of raisins or
diced dates (sometimes both) and top it off with a ½ cup or dairy
cream and a liberal supply of honey. Next eat a 4 oz. lean beef patty,
which is to be eaten with an omelet made of 5 eggs, 2 cups of non-
fat dry milk and a 2” x 1” x1” piece of American cheese. For the
omelet, beat the eggs; blend in the powdered milk and a bit of liquid
milk if needed. Pour this into a hot buttered pan and fry it like a
regular omelet with cheese broken into small pieces or melted on top. If you’re still
hungry eat whole wheat toast or 12-grain bread with it. Also you can add unsalted
natural peanut butter in large amounts on it; and sandwiches and blender drinks as
well.

Other Breakfast Options:

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

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

It is important to never skip a meal when you are attempting to gain


additional FREAKY MUSCLE MASS.

Instead of going the doughnut route at coffee breaks at work, eat yogurt, protein
tablets by the handful, peanut butter tiger milk bars, and unsalted sunflower seeds.
Better yet you might have a pre-mixed blender drink. A couple of these drinks
which come to my mind are as follows:
Drink #1
4 raw eggs (boil for 15-20 seconds)
½ pint heavy dairy cream
½ cup mountain honey
1 cup non-fat powdered milk
1 cup Beverly Milk and Egg Protein Powder
Add 1.5 quarts of whole milk

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Drink #2
1 cup whole non-fat milk
½ cup heavy dairy cream
2 tablespoons Brewer’s Yeast powder
1 tablespoon flax seed oil
½ banana
2 raw eggs (boil for 15-20 seconds)
1 tablespoon unsalted natural peanut butter
1 scoop natural ice cream.
Above all as an active bodybuilder be sure to include plenty of water packed
(sodium free) tuna, fish and chicken breast in your daily eating regimen, plus
plenty of cheese, bananas, unsalted peanuts, all nuts, raisins, dates, fresh figs,
potatoes, yams, corn, and beans.
Also have a big bowl of soup with at least one meal a day, but use only split pea,
potato, black bean or lentil. Add a little cream or raw embryo wheat germ flake. It
is better to eat small feeding every 2-3 hours or so. Five 1000 calorie feedings are
easier to digest and assimilate rather than three 1500 calorie meals, and keeps the
stomach from stretching or distending.

Vince Gironda’s Huge & Freaky Muscle Mass Secret:

Make use of heavy cream or at least half and half. Vince


Gironda "The Iron Guru" told me many years ago about a
rather unique muscle weight gaining trick where equal
parts of Ginger Ale and half and half is used between main
meals. You can also use half and half on cereals, with
sliced fresh fruits and puddings.

Daily Supplementation:

The supplementation in your daily diet is an important


issue but not as complicated as you might think. Three
high potency multi-vitamin/mineral tablets from natural
sources (www.bodybuildingworld.com)); take one at each
main meal,. Use 2-4 bromelain (Bromelain/Papain
Digestive Enzyme) tablets AFTER EACH MEAL OR SNACK
THAT YOU EAT. Two tablespoons per day of wheat germ
or other blended germ oils. Brewer’s yeast in powder or
flakes can be added to blender shakes and you should get
2-4 tablespoons every day. Let me say that a more
extensive supplement program could be used with benefit.

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I will be the first to admit that the eating regime I have talked about is unbalanced
for normal living. It is swimming in fats, and swarming with nasty carbohydrates.
It’s intended for bulking up the body and will do exactly that; it is NOT
recommended for use throughout the year. The bodybuilder who wants to bulk up
another ten or twenty pounds of FREAKY MUSCLE is not interested in
technicalities nor pseudo-scientific nonsense about cuts and striations.
Using this nutritional program you’ll get those extra additional pounds if it is
combined with the other three phases detailed in this eReport. Only then will you
reach your new bodyweight, loaded with Huge & Freaky Muscle Mass.

To insure proper nutrition, if you’re consuming the wrong foods take in a quality
vitamin & mineral packet each day plus some type of protein supplement. It has
been my experience that you can get away with eating “junkie” if you are taking a
good regimen of vitamins and supplements (Beverly International is an excellent
choice) throughout the day along with your food intake.

The 3rd Phase


For
Gaining Huge & Freaky
Muscle Mass
Is That Of…

Muscle Recovery and Sleep

Muscle mass and power increases during the rest cycles


and not during the workouts themselves. The way I
structured the heavy and light push and pull training days
and having Wednesday (optional if you work your legs on
a heavy pull day, Tuesday), Saturday, and Sunday for rest
will allow your muscles and nervous system to recover
completely from the workouts. You must rest completely
between workouts and especially on non-training days and get a good night’s
sleep each and every night of the week. I suggest a minimum of 8 hours sleep and
night and I myself try to get nearly 10 hours.

Few bodybuilders or powerlifters relax enough. In this modern life, with the tempo
stepped up so high, it’s easy to fall into a pattern of fast living. I’m not talking
about living in the fast lane of night clubs, drinking, and parties every night in the
week. Television, movies, and attending sports contests, etc., can keep most folks
up later in the evening than is good for them. As a result, they try to sleep a little
later in the mornings and from then on out it’s a race against time: rush, rush, rush
all day long – nerves on edge, eating fast meals, rushing through a workout
(weights feel heavy and the bodybuilder feels shaky and has to push himself to
continue). These types of conditions, day after day, are more exhausting than
beneficial and no profit will be shown from it. Kick back and slow down your pace.

14
Get to bed early so that you can get up in plenty of time to take care of your
morning hygiene and eat a sound breakfast such as the one I described previously.
Leave for work or school early enough so you don’t have to rush. Arrange your
workouts so that they will fit into your daily routine and you will not have to rush
through them. Relax several times a day. Reading is a good way, and I know Ted
Arcidi takes a 1 ½ hour nap each afternoon. Get rid of the fast pace. Your body
and mind will benefit from this greatly.

The 4th and Final Phase


For
Gaining Huge & Freaky
Muscle Mass
Is That Of A…

POSITIVIE MENTAL ATTITUDE

Bill Pearl once told me "A proper mental attitude plays a large role
in your efforts to build size and strength. When thinking positive
thoughts, one has a happy outlook on life. You should think
positively about all your daily activities, physical, mental and
moral. It will aid you in your training in the gym as well as your
personal life. A healthy, positive attitude will improve your body
and help make you a better person."

Mental Imagery-Rehearsal:

Mental imagery-rehearsal and its application to the iron athlete is a thoughtful and
intelligent two-stage event consisting of pre-workout and one-set interval
preparation. Here's a brief look at each.

Stage I: Pre-Workout Imagery Rehearsal

Simply stated, you will mentally visualize (like seeing a series of pictures on a
movie screen), by bringing images into the mind, all the simple and complex
elements associated with the forthcoming workout.

About 15 to 30 minutes prior to your workout, go to a place of solitude (void of


ringing telephones, ticking clocks, people talking, and bright lights). Sit in a
comfortable chair. Close your eyes and begin slowly and deeply to breathe in and
out through your nose and begin to relax (called relaxed breathing).

15
Now, begin mentally to empty your mind of all thoughts that do not pertain to the
workout. Don't let intruding thoughts attract your attention. This could be any
thought such as what you did yesterday, what you are going to be doing after the
workout. Sometimes a remark that someone made that you didn't particularly like
will pop back into your head, but don't let it.

Drive away the nagging negative voice from the dungeon of your subconscious
mind that might be telling you to skip your workout for one reason or another.
Mentally see yourself well rested, recovered, and stronger from your last workout a
couple of days ago.

As you continue to progress into a relaxed state, visualize the collective


atmosphere of the training energy in the gym that is being generated by the other
iron warriors. Feel this sensation and how it gives you a special power to dominate
the heavy iron.

Become a master of training by mentally reproducing the tracking patterns of the


exercises rep for rep, set for set. Repeat this process several times in your mind.

Finally, see yourself at the conclusion of the workout with a bone-deep, growth-
producing, vein-choked pump in the muscles of the upper arms.

When the mental pictures and related sensations that you expect to see are clear
and vivid in the mirror of your mind, open your eyes. Your should now have an
unyielding commitment, intense desire, determined persistence, and powerful will
to succeed moving, flowing, pulsing, and surging through your entire being.

It's time then to get up out of the chair and step into the hardcore trenches of the
gym.

Stage II: One-Set Mental Imagery-Rehearsal

This stage of mental imagery-rehearsal is conducted approximately 10-15 seconds


prior to each set of a prescribed exercise methodic. While standing or sitting,
however you feel most comfortable, close your eyes and take in and exhale short
breaths of air as you mentally prepare (with selective focus) for the moment at
hand.

You must go to that place in your consciousness where there is no pain, no


negative influences, no fear, a state of mind where only positive forces dwell.

Your mind must be time-locked (cohesive) with the muscles in order to do battle
with the heavy iron. Begin by picturing in your mind's eye the bench, the bar, the
plates. Imagine this so intensely that you can smell the sweat, feel the knurling on
the bar, hear the plates rattle, and so forth.

16
If you are going to be performing the classic standing two-hands barbell curl, for
example, recreate all of the exercise mastery techniques that are necessary for the
successful completion of each gut-wrenching rep of the set.

The more organized and detailed you can make this ritual of mentally focusing in
one-set intervals, the better chance you will have for training to the outer limits of
muscular size and strength. Here's another way to explain it. Think of how
organized and detailed the ritual of mental imagery-rehearsal would be if it related
to making love to a beautiful woman. The details are never slippery or vague.
They're always clear and vivid.

As the magnitude of mental imagery-rehearsal for the upcoming set becomes more
and more vivid, you will begin to feel torrents of unleashed fury and your heart will
beat in a manner that reflects your ability to dominate and prevail in the moment.
Open your eyes. You are now 100% mentally focused and psyched. Go for it! It's
time to lift the HEAVY IRON!

Tip: During your workout, play your own favorite high-energy music to trigger
strong energy responses.
Adopt the attitude of a champion by developing a positive self image of yourself,
set some specific goals both short and long term. Above all have that burning
intense desire to succeed and THINK Huge & Freaky Muscle Mass!!!

Final Comments:

If you exercise properly and continue to handle the HEAVY IRON, this program can
French Foreign Legend tough.

You will probably notice an improvement in your appetite (better do some


concentrated abdominal work on your non-training days on Tuesday, Thursday,
Saturday and Sunday if you are performing the above program, as a total body
workout, on Monday, Wednesday, and Friday).

Best of all, your body will begin to take on a Huge &


Freaky look that will please you. When you return to your
usual training programs after 6 weeks on this Huge &
Freaky Muscle Mass training schedule, you’ll be
pleasantly surprised at your renewed enthusiasm for
training.

*Only work the Conventional Barbell Deadlift once and at most twice per week.
Note: Hardgainers who lack decent recovery ability and find 3 non-consecutive training
days overwhelming, would do well to train the total body twice per week at most, perhaps
on a Mon-Fri or Tue-Sat schedule.

17
18
Vice Like Gripping Power

Q. I am shocked and a little embarrassed by what I am about to tell you. I have


about 12 years of extreme hardcore training under my belt. I am a heavy boned guy
with thick wrists and pretty darn good forearms strength wise. At least I thought
so until recently.

I did a handshake type test of strength with a slightly built oriental guy at work
and I couldn’t believe the amount of gripping power he had. Neither one of us was
brought to our knees and I nervously laughed when we finished up, not wanting
him to know how surprised I was with his gripping power. I don’t want this to
happen ever again and am wondering what you might suggest to increase my
gripping power?

A. So you let a “button head” oriental almost best you with his forearm strength eh? You
didn’t mention it but I’ll bet that “slope head” had forearms that looked like a couple of
buggy whips compared to yours. I experienced the same situation myself years ago. I
could do barbell wrist curls for multiple sets of 20+ reps with a 175-200 pound barbell and
as a result my forearms grew in size and strength.

I was still lacking that gripping power I desperately wanted and it wasn’t until I wised
up and started doing direct exercises that increased my gripping power. One exercise I
did which increased my gripping power was the “Sliding” Pinch Grip.

There are many forms of pinch-gripping exercises but there is one in particular that is
favored above all the rest. Take two Olympic plates (not the ones with rubber bumpers),
and stand them edgewise between your feet, placing them together with the smooth
surfaces facing out.

Proceed to bend over and pinch grip the plates at their highest point (with a forceps-
like grip of the thumb and fingers). The thumb and fingers should be pressed as flat as
possible against the plate. Once you have a firm grip established, stand up, keeping the
lifting arm perfectly straight while doing so. If you attempt to lift the weight with the arm
bent, the plates may escape your grip. This is very likely to happen since you will not be
enjoying the benefit of a resin or chalk application to the palm of your hand and fingers.

Once you are standing begin to walk some definite distances. It will be during this
walk that a “sliding” will occur between the two plates (hence the name “Sliding” Pinch
Grip) so you must harness your mind to access the reserve of untapped strength within
your body and grip the plates even tighter.

You can measure the progress you make in the “Sliding” Pinch Grip by the distance
walked or by adding more weight (perhaps in the form of MICROLOAD magnetic weight
plates) and walking a set distance (not to change). This can be done 1 to 3 times
separately with each hand. Some individuals do the “Sliding Pinch Grip exercise
immediately after a deadlift session.

19
How much weight should a person use when first beginning the “Sliding” Pinch Grip
exercise? This question does not have an exact answer. I personally knew one guy who
had a naturally strong hands and was able to pinch-grip two 45 pound Olympic plates
(smooth sides out) in each hand and walk a distance of 90 feet with them. This dude
didn’t weight over a buck sixty.

On the other hand I have know some Big Guys who had difficulty handling two 25-
pound Olympic plates at the beginning. On the reserve side you might start with a couple
of 10-pound plates just to get a feel for the movement. The “Sliding” Pinch Grip was a
popular favorite of the late John C. Grimek.

Cable Pull Thrusts

Q. I do all my training at our local health club here in town. It has all the usual stale
equipment like the cable cross over machine, hyper extension bench, leg curl
machine and whatnot. I want to develop a strong back but to be honest with you
“Herc” I am burned out on doing deadlifts and hyper extensions. Do you have any
novel idea’s for developing the lower back?

A. Yeah as a matter of fact I do have a novel idea for the development of the lower back
and it involves the use the cable cross over unit. The exercise I am going to describe is
called “Cable Pull Thrusts” and has been popularized over the past few years by Louie
Simmons and the powerlifters at the Westside Barbell Club in Columbus, Ohio as an
assist movement for garnering more strength in the lower back. The exercise goes like
this.

Begin by attaching a triceps rope to one of the (base floor pulley) cable stations on the
cable-cross over unit. Next select a weight stack poundage that you will be using for a
pre-determined number of reps. Now turn around with your back toward the pulley cable.
Assume a shoulder width foot stance and bend your upper torso forward from vertical
(taking care to keep the lower back flat or slightly arched) so that you can reach down
between your legs (kind of like the posture if you were going to hike a football) and firmly
grasp each end of the triceps rope (palms of the hands should face each other and the
arms slightly bent).

Make sure that the cable is taut (you will have to adjust your distance from the floor
pulley) as this will allow you to support the weight stack throughout the full range of the
exercise motion. Now it’s just a matter of pulling on the rope and bringing your upper
torso to an upright position. If you do this correctly your hands will be positioned near
your groin (it will mimic the lockout of a sumo deadlift where the arms are inside the
thighs). Reverse the movement just described and allow the triceps rope to travel
between your legs past your heels as far as possible. Repeat for the desired reps.

Points to remember: 1. Keep a very slight bend at the elbow joints meaning that you
never lock-out or straighten the arms. 2. You can do this exercise with the knees locked
(emphasizes the lower back involvement) or with a “soft” knee bend (initiates gluteal

20
involvement). Even though you are after more back development you may want to switch
from a locked to soft knee position from workout to workout for variety sake.

Steroid Like Muscle Gains?

Q. I just recently ordered your e-book titled “Buyers Beware” off your website. I
liked all the tips on “how not to take it in the shorts” when ordering bodybuilding
books but what really rocked my boat was your story about a guy named Rheo H.
Blair. I’m not old enough to remember him, that was way back in the 60’s, but
some of the old geezer bodybuilders at the gym told me that Rheo H. Blair had a
nutrition program that could produce steroid like muscle gains. Was it true? Was
it?

A. Yes it was true. Back in the 60’s the late, Rheo H. Blair supervised the nutritional
programs of top physique champions from all around the country. Champions such as
Dave Draper, Vince Gironda, Don Richard Howorth, Larry Scott, and Frank Zane would
go to Rheo’s white stucco house in Los Angeles and load up on his wildly popular and
result-producing milk and egg protein powder and other Blair supplement formulas.

Rheo’s secret to producing steroid like muscle gains in the physique champions was
the use of dairy cream in combination with his special milk and egg protein powder. His
protein was formulated in such a way that the cream would be efficiently metabolized in
the body. Other proteins (even the ones formulated today) are not formulated in a way to
help use the creams or fats.

Here’s a look at some of the cream and protein formula’s he was recommending to the
top physiques of that era.

Rheo said the key to using his special milk & egg protein supplement for all
bodybuilding goals is what you mix with it. Sometimes he would have bodybuilders forgo
the use of whole milk and whipping cream and mix the protein with unsweetened
grapefruit juice (not grape juice, because it is too high in sugar), fresh orange juice or
carrot juice.

Today a bodybuilder has the opportunity to mix a protein such as Blair’s with a non-
caloric (sugarless) non-cola bottled drink such as diet orange soda or Fresca.

Rheo went to say that there were other more specialized ways to use his special milk
& egg protein powder depending on one’s body type and offered the following “3”
recipes:

For Maximum Definition and Fat Loss:

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

21
For Muscle-Density Gains (for the underweight bodybuilder):

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

For A Gradual Muscularization of The Body:

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

European Bodybuilding

Q. I had the opportunity a few years ago to go out to the Mecca of Bodybuilding in
Venice, California and see how the champs trained. I couldn’t believe that the
champions I saw weren’t even training hard. It seemed like they were just un-
intense. They’d do a set and then yak or walk around for 15 or 20 minutes etc. I
always thought that the bodybuilders here in the U.S.A. always trained the harder
than those in say the European countries. What’s up with that?

A. I’ve been out to the Mecca of Bodybuilding myself and have noticed the same thing
and thought it kind of odd since the mainstream bodybuilding magazines are always
pushing how brutally hard the bodybuilders train out at Golds and World Gym. Then it
dawned on me that I usually made these observations when the top guys were in the off
season. I never had the opportunity to make any observations say two or three weeks
out from the Mr. O or the Arnold Classic when I surmise that the guys were training “balls
to the wall.”

I have never personally traveled over sea’s so I can’t tell you first hand how the
bodybuilders train but I talked to Bob Kennedy about it and he said that “Yes in France
they don’t train hard at all but in certain places like Eastern Canada, New Castle in
England, Sweden, Finland and even in Scotland they are training like crazy.”

Bob went on to tell me that If the official Mr. Olympia title was given by the intensity of
effort that the people in these countries put out, they’d all be Mr. Olympia’s.

Come to think about it a story comes to mind that Robby Robinson, the 1994 IFBB
Masters Mr. Olympia, once told about the training of his legs –Dutch Style. He was over
in THE HAGUE, Netherlands (Holland) many years ago and had the opportunity to train
with Wilhelm Jungman, the owner of Muscle and Fitness Gym.

22
Robby said that he and Wilhelm trained quads and hamstrings twice a week. The first
training day was a quad blast Heavy Workout performed in double split style. The a.m.
session begin with Leg Extensions with a medium weight for 4 sets of 15 reps, holding
each rep at the peak contraction for two seconds. This was the warm-up segment of the
workout.

Barbell back squats was the core exercise in this training session and Robby and
Wilhelm would start with a 135 pounds and pyramid up, adding weight and decreasing
reps, for 8 sets. The goal of the 8th set was to get at least 4 clean reps with around 500-
600 pounds. Then they would pyramid back down in weight for 8 descending and brutal
sets, increasing the reps when they could.

After the Barbell back squats it was on to Barbell front squats for 4 sets up (400
pounds) and 4 sets down. Again they pyramided the poundage. Next to work not only
quad isolation but ham-glute tie-in they would do Barbell lunges for 2 sets of each with
135, 185 and 225 pounds.

This particular morning workout was concluded with a super-set consisting of Leg
extensions and Sissy squats for 4 sets of 15 reps. They would then come back at noon
for what they called the “short, sweet hamstring blast.” Here they would do Stiff legged
deadlifts for 4 sets of 10 full and strict reps with 325 pounds and then Leg Curls for 4 sets
of 12 reps.

After a two or three day rest they would come back to the gym and do a Light Workout
for the quads and hamstrings. Smith machine squats were done with a variety of foot
spacing to stimulate the inner, outer thighs and glutes for 5 sets of 12-15 reps. Next up
was Leg presses for 4 sets of 20 reps. The ground based finisher of this workout was a
super-set of Leg extensions and Leg curls for 4 sets of 15 reps for an outrageous muscle
pump.

Leg training-Dutch style is just one evidence of proof that the hardcore European
bodybuilding community train as intense or even more so in some cases than
bodybuilders in North America.

Staying Anabolic

Q. I am a natural drug free bodybuilder and it seems to me that I hit sticking points
in my training a heck of a lot quicker that some of my buddies who are on the
“juice”. No matter how hard I try, progress almost seems like impossibility some
times. Maybe I am just not tough enough or not training intensely enough. I know
that you have trained natural all of your bodybuilding/powerlifting career so what
are some of the secrets you have learned for making continued progress.

A. You know what you sound like to me? A fool! Another cry baby wannabe
bodybuilder, who makes up excuses for a lack training intelligence. I would venture to
say that if I told you to do heavy barbell squats and deadlifts to help create an anabolic

23
effect you’d whine and tell me that you couldn’t do these kind of exercises because you
have bad knees and a weak back.

I am in a particularly good mood because I have just made a load of cabbage selling e-
reports off my website so just this one time I’ll reveal some of the secrets for making
progress.

To begin with you want to avoid at all costs the negative influences which create a
catabolic (muscle robbing) effect on the muscles such as: Over-training, poor nutrition,
not enough rest and emotional stress. The positive influences for staying in the anabolic
(muscle gain) environment includes and is not limited to: Proper training, nutrition, rest
and a positive mental attitude.

With regard to proper nutrition the late, Vince Gironda always seemed to have some
natural anabolic secrets in his bag of goodies. Here are “3” of his secrets.

Secret #1

Vince used to suggest taking three to four amino acid tablets and 3 to 10 liver tablets
every three hours to help keep the body in a positive nitrogen state between meals and
during those times when a person can’t eat a normal meal or snack.

(Liver contains a red protein pigment called Cytrochrome P-450 which accounts for the
endurance factors that many hard training bodybuilders receive from taking it. Back in the
60’s, 70’s and 80’s it was common to see many bodybuilding competitors take as many
as 60 Liver tablets a day in the off-season and 100 tablets the last few weeks prior to a
competition).

Secret #2

Another of Vince’s Anabolic Secrets that has proven to be beneficial in the promotion
of muscular weight gains was to eat 1 boiled egg every hour that you are awake.
Secret #3
Back in the 1960’s the late, Vince Gironda “The Iron Guru” revealed to the
bodybuilding world the Euro-Blast Weight Gaining BIG SECRET that the European
muscle monsters were using to gain muscle density. Vince begin using it on his students
to increase their body weight by as much as 40 pounds.
The BIG SECRET is simply drinking 6 ounces of half and half or certified raw
cream mixed with 6 ounces of ginger ale. Sometimes to trigger the anabolic or growth
mechanism of the body further yet Vince would advice adding 2 ounces of a milk & egg
protein powder.

The students at Vince’s Gym in Ventura, California enjoyed this drink as a daily in-
between meal pickup at 10 a.m. – 2:00 p.m. and 4:00 p.m.

24
Exercise/Rest Principle Formula

Q. Greeting from Italy. I have a simple yet complicated problem.


I'll try being as brief and comprehensive as possible. I'm 23 yrs old. I do my Cardio
religiously 3-4 times a week. I don't have access to a gym. Actually I love freehand
exercises (without weights like push up/ pull ups). My back when seen in the
mirror shows my Shoulder blades sticking out.. feel like a famished boy.

Is there any way I can build the back specifically making those shoulder blades
disappear in the back... I wanna a CLEAN neat back.

I used to do pull ups both with palms facing me and more-than shoulder span
pull'ups with the bar ending in the front to the chest! My wings are still visible...
This was a long time ago... Do you think this is what I should start again?? Can
push ups help as well??

Could you please suggest some great freehand exercise to get lean and toned I'd
say…not too bulky (I'm a car designer... no macho man). Awaiting your reply...
desperately...Thank you very much for your time.

A. There is one thing in particular that I can think of that will help you get into some kind
of shape using just bodyweight only exercises to help you get leaned and toned and
develop as you say, “a CLEAN neat back”. A few years ago a Dr. Frank I. Katch and his
brother Victor (both of whom hold EdD, and PhD in exercise science and physical
education respectively) developed a unique formula as it applies to bodyweight only
exercises.

The formula is based on the Exercise / Rest principle and it goes something like this.
As a starting point you must pick out a non-apparatus exercise such as a bodyweight only
Pull-ups (any non-apparatus exercise will suffice: Pull-ups, Crunches, Dips between two
chairs, One-Leg Heel Raises, Leg Raises, Pushups, One-Leg Squats and Sissy Squats).

STAGE I
Using the Pull-up as an example, begin by performing this exercise for as many ultra-
strict repetitions as possible within a 10 second time frame, Now rest for exactly I0
seconds; after the 10 second rest, immediately begin to perform some more Pull-ups for
I0 seconds, then take another 10-second rest. Continue this pattern of I0 seconds of
exercise followed by 10 seconds of rest for 9 more complete cycles, for a total of 10. On
each of the succeeding five days you increase the number of cycles by two.

STAGE 2
This stage, as well as stages 3, 4, and 5, consists of 6 workout days and begins with 10
cycles of work and rest, increasing to 20 cycles by day six, The noted difference in this
stage and the stages to follow are varying degrees of rest between each cycle. Within this
stage (2) you will perform 15 seconds of exercise and take 10 seconds of rest per cycle,

25
STAGE 3
At this stage you switch to 20 seconds of exercise and take 10 seconds of rest per cycle.

STAGE 4
Now you do 30 seconds of exercise and take 10 seconds of rest per cycle.

STAGE 5
In the last stage you do 30 seconds of exercise and take 5 seconds of rest per cycle.

To summarize, here are the steps for successfully completing the five stages of the
exercise/rest principle.

I. Each individual stage (I-5) consists of 6 non-consecutive workout days in a two week
time frame. The workouts could be performed on a (Monday, Wednesday, Friday).
Rest days include: Tuesday, Thursday, Saturday and Sunday.

2. Begin each new stage on day 1 by doing a minimum of I0 nonstop sequences of the
exercise/rest principle, then on each scheduled workout day thereafter be sure to add
2 nonstop sequences (as in the detailed stage 1 example).

3. Always do as many ultra-strict repetitions as possible during the work phase.

Follow the Exercise/Rest Formula as described and you discover a renewed interest in
performing Bodyweight Only exercises especially as it applies to Pull-ups and Pushups
and the development of the musculature of your back.

Abdominal Vacuum & Routine

Q. I know that the importance of strong abs can’t be ignored or overlooked so I


have a couple of quick questions. First I keep hearing about doing stomach
suctions which act as sort of an internal massage for the abs. But you know what?
No body ever seems to describe in much detail how they should be done. I know
you are very detailed in your writing so I am wondering if you might describe
stomach suctions for me? Second my training time in the gym is going to
temporarily come to a screeching halt soon.

My abs are fairly well developed now and I don’t want to turn into a cheese gut
during my down time so I am wondering if you could outline a very brief but
effective ab program that I could do 2 or 3 days a week. Thanks!

A. If you are like me, more than likely bodybuilding is an important part of your existing
lifestyle. It is not uncommon during one’s training career, to find themselves cramped for
gym time that makes full-length muscle fiber-alerting workouts impossible.

26
When a lack of the customary training time in the gym becomes evident, as you will
soon experience, it should never become an excuse for procrastinating or missing
workouts completely. From my own experience and those of others who I talk to, usually
the muscle group to experience the most neglect is the abdominals. Don’t become one of
the statistics. Let me address your two questions.

First, stomach suctions or the Abdominal vacuums as I prefer to call them are
managed in the following way:

Abdominal Vacuum

Perform this exercise on an empty stomach.


Bend the knees slightly.
Bend forward at the waist (hump the upper back).
Place your chin on the chest.
Place your hands on top of the thighs and press downward and outward.
Avoid lifting the rib-cage, unduly, or expanding the chest.
Relax the abdominal muscles.
Expel, sharply, as much air as possible from your lungs.
Suck the abdominals (stomach) in-and-out several times (a minimum of 10 times or more
till the abs ache), mentally trying to pull it into and behind the rib-cage. Inhale and then
begin the procedure all over again.
Repeat the described series 5-10 times, twice per day.

As you become more adept at abdominal vacuum, with both hands on the tops of the
thighs, gradually press downward and outward with only one hand on your thigh. This
results in a single isolation effect of one side of the abdominals.

An even more advanced version is to alternately press your hand on one thigh, then the
other. This will cause the abdominals to move from one side then the other.

Second, here is a training routine for the abdominals that will maintain their existing level
of development, until you can once again return to your previous optimum abdominal
workouts.

27
Exercise

No. 1 - Reverse Trunk Curl


3 sets x 15 reps – Hold 5, then 10

No. 2 - Floor Crunches


1 set x 25 reps – Hold 5 seconds
1 set x 20 reps - Hold 5 seconds
1 set x 15 reps - Hold 5 seconds

No. 3 - Alternate Elbow to Knee


Twisting partial Crunch
2 sets x 40 reps each side

Technique-Emphasis

Reverse Trunk Curl

- Lay back on a flat exercise bench

- Reach overhead and grip the end of the bench

- Cross your legs and bring your thighs so they are perpendicular to your body.

- Without swinging your body, use your abs to lift your trunk (butt) off the bench
approximately 8 inches. This is considered the “up” or “contracted” position. Breathe
out at “up” position.

- Slowly lower your trunk (butt) to within 1 inch of the bench surface. This is one rep.

- Breathe in and begin again doing 4 more reps. Upon completion of the 5th rep (“up”
position) hold for a 5 second count. Do 10 more reps and hold in the (“up” position)
for a 10 second count. This completes one set. Do two more sets in the manner
described.

Floor Crunches

- Standard crunch

- After performing 25 reps, hold the (“up” position)


for a 5 second count.

- Do 20 more reps- hold for a 5 second count.

- Do 15 more reps – hold for a 5 second count.

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- Rest

Alternate Elbow to Knee Twisting partial Crunch

- This is simple a Floor Crunch with an alternating elbow to knee sequence thrown into
the mix.

There are no secret abdominal exercises, no magic formulas, no shortcuts to abdominal


perfection. The training tips I have provided, however, will definitely be a help in your
quest for maintaining rock-hard abdominals.

Micro-Burst Chest Workout

Q. Man you know what sucks the big one? I am working on an oil rig for the next 3
months or so and the only equipment for working out is a lousy 100 pound barbell
and a pathetic flat exercise bench. I like doing bench presses big time (225 x 8) but
that is going to go to hell in a hand basket with nothing more than a stupid 100
pound barbell. What would you do if you were me?

A. What would I do if I were you? I’d go stick my head in a bucket of water and take ten
deep breaths. You sound like a big puss to me. Like the character Martin Burney said in
the movie “Sleeping with the Enemy” “Think Chloe!” “Think!” That’s exactly what you
should be doing, thinking! Since you’re obviously not thinking here is what you can do
with that so called worthless 100 pound barbell.

For a period of three months and twice per week on non-consecutive days do Flat
barbell bench presses with the 100 pounds for no more than two sets; do as many reps
as possible. Always try to do more each workout! In other words don’t settle for less than
one additional rep each set per workout. Rest two to three minutes between the first and
second set.

Upon completion of the second set strip the bar completely of all poundage and
position it securely on the floor (use some type of wedge on either sides of the collars to
keep the bar from moving). Get into a regular pushup position and grasp the bar with
your regular bench press hand spacing. Now do one to two sets of the bodyweight only
for as many reps as possible. Again mimic the instruction given for the barbell bench
press. Do as many reps as possible on each set and try to desperately add one
additional rep to each set each workout.

You will experience a tremendous pump from this micro-burst chest workout but even
better, at the end of three months, you will hold most of the previous gain factor on your
225 x 8 and may even make an increase in poundage or reps on it.

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Arm Mass Potential

Q. I have visited your website (www.dennisbweis.com) often and one thing I notice
is that you are into charts in a big way far more than anyone else on the web. The
Strength and Measurement Chart for Men revealed some numbers for figuring the
potential for the biceps but not for the triceps. I am kind of wondering if you might
have a formula tucked away for determining a measurement for the triceps?

A. I should call you Miss Cleo because you must be psychic. When your e-mail arrived I
was just walking through a couple of rediscovered formula charts which have been
successfully used to compute the potential for building muscle mass in the triceps and
biceps. Here’s what I have in my bodybuilding archive file regarding this.

For determining triceps potential for building muscle mass simple take a steel
measuring tape and measure the distance between the elbow tip and the top of the inside
of the horseshoe shape of the triceps.

If the triceps length is 3 inches or less that means you have a long triceps head and
your potential is great, 3-4 inches your triceps are above average with good potential
while 4-6 inches is just average with regard to length and potential. You can kiss your
triceps good bye when the measurements start reading in the 6-7 inch range because the
length is below average or short and your potential is poor to very minimal.

This doesn’t mean that you are destined to have really small arms because there is
still the biceps potential for building muscle mass. For the biceps you simple measure the
distance between the inside of the elbow joint and the edge of a contracted biceps. Here
we go: ½ inch or less means that you have a long biceps length and your potential for
building muscle mass in this area is great, ½ -1 inch you are still above average and the
potential is good while 1-1 ½ inches is average to length and potential. Like unto your
triceps you can kiss your biceps good bye if the measurements fall to 1 ½ -2 or more
inches because the length is below average or short and the potential is poor to very
minimal.

If, God forbid, you find that you are on the lower end of the potential for building
muscle mass on the upper arms don’t go running off in search of a phone to call the
Suicide Prevention number. After listening to your muscle head story about having really
small arms, the operator would put you on hold anyway.

Remember there is always the concept of shape training or cosmetic illusion that Bob
Kennedy and the late Vince Gironda harped on respectively for years. Heck Running
Dummy just by applying a technique such as shape training you might reveal an arm
which looks like it has great muscle mass. I should mention that years ago when my arm
measured 16 inches pumped, people used to estimate it visually at 17.5-18 inches all the
time.

30
Power Rack Attack

Q. I had what I thought was really a novel idea about training my deltoids. I figured
if I did a bunch of different isolation or shaping exercises for them they would get
bigger than if I just did Barbell presses over my head. Well just like the five women
to whom I have been married to and divorced (I’m only 40 years old) I made some
bad decisions, regarding my training strategy that is. My deltoids still are lacking. I
want the thick deltoids of a current bodybuilding champion. Can you help me out? I
train in my own home gym which is well equipped. It has all the usually stuff, even
a power cage (rack).

A. I have read your letter and let me digress as I declare that one maxim or truth that
should be placed on the wall of every home and commercial bodybuilding gym.
“BODYBUILDING IS MERELY COMMON SENSE PROCEEDURE.” I have been
involved in the iron game for 40 plus years and I have never been able to understand why
certain bodybuilders, such as yourself, possess an immense faculty for making exercise
difficult.

Actually successful bodybuilding isn’t that difficult. All you have to do is observe the
common sense rules of Exercise, Diet, Rest and Relaxation, and in addition, possess a
very basic knowledge of the working of the muscles and that’s all there is to it. All of the
mainstream bodybuilding magazines go over these common sense rules every single
month.

Let me get onto answering your question. There is no doubt that massive deltoids are
the distinction of a man. I have to say though that the deltoids are slow-growing,
sometimes frustrating to train, and often meager in the observable development as you
have personally noticed with regard to your own development.

As I have mentioned in some of my Q & A’s, shape training and or isolation


movements have their place but none will stimulate the whole deltoid complex as
completely as compound movements. You mention in your letter that you have a power
cage (rack). That’s good news so here is what I propose to strengthen and thicken your
deltoids.

If you want to work the deltoids brutally hard, begin you first exercise with the standing
Military press with a barbell. This exercise should be performed in isometric style in a
power rack, doing isometric stops and at 3 different stages or positions of limited
movement. The 3 stages or positions are:
1. pressing the barbell from shoulder level to eye level
2. pressing the barbell from eye level to 6 inches from a lockout position
3. pressing the barbell from 6 inches from lockout to lockout position

Do the most difficult stage of the isometric stop first, then the next hardest, and finally
the least difficult.

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Let’s assume that the most difficult position for you is stage 2 of the standing military
press. Place a barbell on the set of starting pins (where the movement will begin) at eye
level, beginning with a poundage that is approximately 70 percent of your current one-rep
maximum of unlimited movement (full extension and full contraction) in this exercise. As
your workouts progress, you will want to use training loads of 80-90 percent of your one-
rep maximum.

A second set of power rack pins (called holding pins) should be placed at
approximately 6 inches from the actual lockout position of the standing military press.
These are the pins that you will be pressing the barbell against.

Begin the exercise by pressing the barbell off the starting pins. As the barbell makes
contact with the holding pins, begin applying a measured resistance of 3 seconds to
reach a peak sustained contraction. Hold this sustained contraction of 9-12 seconds. At
the completion of the measured sustained contraction, take 2 additional seconds to
release the tension as you lower the barbell down to the starting pins. This completes
stage 2. Now set up for the next hardest position (it could be #1 or #3) and finally the
least difficult position, using the measured time factors described for stage 2.

After you have completed the standing Military press (done in isometric style,
performed once only at each stage), you can begin to do seated Dumbbell presses for a
total of 3 sets of 6 reps each. I favor the use of dumbbells for a couple of reasons.

First, they develop a greater stabilization of the muscular structure of the deltoid region
than the barbell. Second, the deltoids are best exercised from a range of 45° below
shoulder level to a range of 45° above shoulder level (after which the synergist muscles
of the scapula, trapezius, and the triceps muscles do the rest of the work), and this is
easier to perform with a set of dumbbells than with a barbell. Press either the dumbbells
from 45° below shoulder level to the top of your head in non-lock style. I am not going to
get into frequency of this type of training as you should know that already.

My closing thoughts would suggest first that you concentrate on contracting the thighs
and abdominals and by doing so you will be able to press more weight overhead.
Secondly, you mentioned that you have been married five times. My Lord, you need to
approach the producers of Dr. Phil’s show and try to become a guest where you can talk
out your losers approach to marriage. Geese!

Sleep=Growth Hormone Increase!

Q. I have heard that rest is of vital importance and that a bodybuilder should get at
least eight hours of sleep a night, but never more than nine, to increase growth
hormone levels—naturally. I know you have the reputation as a no B.S. type of
guy. So I am asking you if this is a true statement or not?

A. There are many factors which tend to increase growth hormone (GH) production and
secretion. Little know is that fact that GH release increases during short term fasting

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(perhaps the 11th hour before a bodybuilding competition). Reducing intercellular bodyfat
levels can also lead to a GH increase as can elevated body temperature in the form of a
sauna. To address your question directly, GH is preferentially secreted from the pituitary
gland after falling asleep, especially during the very important stage 4, REM (rapid eye
movement) sleep which occurs every 1.5 hours.

Growth hormone release is very essential for protein synthesis and the growth and
repair of muscle tissue. During a continuous 8 hour sleep pattern you cannot program an
increase in the very important stage 4. However some of the Pro bodybuilders have
found unexplainable that by breaking their normal 8-9 hour period of sleep into two
different 4-4.5 hour naps, the proportion of time in stage 4 (associated with GH release)
somehow becomes increased. Growth hormone increase levels-when accomplished
naturally not only add a spurt to muscle growth but it can directly lend it self to bodyfat
loss as well.

There are six means by which to insure quality sleep and I cover them in detail within
my e-report titled: Special Big Arms Report “Add ½ Inch in One Day.” Visit my website
(www.dennisbweis.com) for the details.

Regular Sets, Plus Fast Doubles

Q. I am always looking for a way to get a super pump in all the muscle groups
whenever I happen to train them. Do you have an idea’s along this line?

A. I have to tell you that I am impressed with you very concise and to the point question.
As you may have noticed in some of my previous columns a few of the questions read
like a yawner B.S. (and I don’t mean “before steroids”) life story and that is even after I
have asked Bob Kennedy and Johnny Fitness to edit them for brevity or clarity. Realize
of course that Muscle Mag is tops when it comes to retaining the spirit of each and every
question. Here is a flashpoint answer to your question.

Sometimes you can do what is called Regular Sets, Plus Fast Doubles: This is done
on the last rep of a set. Example: Close-grip standing wall curl-when you complete the
last repetition of a set, put the barbell down. Rest about 3-10 seconds and then do two
more repetitions, rest and do two more additional reps, rest again and complete a final
two reps. This is usually performed within the confines of the last rep of the last couple of
sets of a select exercise.

If there is a secret when doing the Fast Doubles it is in the 3-10 second rest- pauses. It
is these rest-pauses which allow a 50-56% recovery of the involved localized muscle (in
this case the biceps).

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Determining Optimal Workout Load

Q. From what I can figure out from reading all the bodybuilding magazines it takes
about seven full days to completely recover from maximum overloads on muscle
groups. People like the late Mike Mentzer used to say that a workout program had
to be designed to overload specific muscle groups on particular days, with
adequate intervals of rest provided for.

He for one was very adamant about his clients not changing what he had set up
for them, as they might become over-worked, and possible injury themselves. I
wished I had hired him to train me because I would have asked him more about
how to determine optimal workout loads. Hey I know you aren’t Mike Mentzer by
any stretch of the imagination but what’s your take on this?

A. That’s right I am not Mike Mentzer and you, YOU…well I could get into a verbal
pissing match but you’d be so down on your self after I finished my verbally assault you’d
probable cancel your subscription to Muscle Mag. Bob Kennedy wouldn’t like that at all so
I’ll just get onto to answering your question ‘cause that’s what I am paid to do.

To achieve the greatest muscle gains possible you must train with as high of intensity
and volume of exercise as you can without over training. The key is to avoid over training
in order to stimulate the muscle and not annihilate it. About 10 years ago I learned a
couple of methods for determining optimal workout load (which in turn maximizes and
accelerates muscle gains to previous unattainable levels) from a gentleman named Kevin
A. Pezzi, M.D.

Here are the two methods Dr. Pezzi suggests a person do to determine their optimal
workout load when training with the heavy iron.

Method #1: This particular concept will give you an instant insight as to whether you
are over training. If for example you are a right-handed individual, your upper body on the
right side should be greater than the left ( 1-Limb Lifting such as one-legged squats, one-
dumbbell curls, one-dumbbell [or barbell] press and squat). If you don’t see a strength
increase on the dominate side of your body when employing Uni-Lateral or Asymmetric
Training (and actually get weaker) after a predetermined period of time then this is a clue
that you may be over training.

Method #2: This concept allows a person to determine his/her optimal workout load
and as well objectively evaluate such variables as (number of sets, reps, frequency of
exercise, etc.) and its effects on your muscular development.

Here how this method works. Select an exercise for evaluation such as the Standing
two hands barbell curl, for example. If you have been performing 4 total heavy sets for
this exercise and you think you may be under training try 6 total heavy sets for 2-3 weeks.

34
Now compare the results during this time period with the results for an equal period of
time on the previous 4 total heavy sets (keeping an accurate training log of exercises
used, number of sets/reps, dates of workouts, [intermediate, muscle specific, critical term
recuperation] and miscellaneous factors such as lack of sleep, injuries, illnesses are of
vital importance for making such comparisons). If you find that your progress has
accelerated from doing 6 total heavy sets as compared to the previous 4 then you were
under training. Increase the total number of heavy sets from 6 to perhaps 8 (and no
more) and repeat the process as described.

It is important to note that if at anytime your strength or size decreases while the
evaluations of the effects of optimal workout loads (i.e. 6 sets as compared to 4 sets, etc.)
are being studied you are over training and need to immediately REDUCE the workload
on the biceps to previously accepted workout loads.

Another variable to the above described method would be to substitute the One-
dumbbell curl for the Standing two hands barbell curl, performing a different number of
sets and reps for each arm. For example for the next 2-3 weeks you might do 6 total
heavy sets of say 6 reps each for the right arm and 8 sets of 4 reps for the left. Reverse
sets and reps protocol for each arm after 2-3 weeks and continue on in the manner
described for another 2-3 weeks. Continue to evaluate your response to the variable
number of sets and reps.

Dr. Pezzi’s espoused method (#2) will work not only on the biceps but on any other
major or minor muscle group as well. Generally when using the method described
(above) for evaluating training responses the number of sets would in most all cases
never exceed 8 to 9 total heavy sets per a select muscle group. As a result you will only
be using one exercise per a select muscle group.

Dr. Pezzi suggests that it may take a few months to determine optimal workout loads.

Dry Sauna Modality

Q. Hey here is something I heard a while back. I can’t remember if I read it in a


magazine or on the internet but a former Mr. Olympia named Larry Scott said
something to the effect that if a person can spend some time in a dry heat sauna
prior to working out and up to 3-4 more times during the workout, growth hormone
release would increase. Have you ever heard of such a thing or experienced it
yourself?

A. Yeah I can recall reading about what Larry said regarding the multiple sessions of dry
sauna and its effect on growth hormone release. I never paid much attention to it simple
because at the time I didn’t have access to a dry sauna. I am sure that it has merit or
Larry wouldn’t have mentioned it but how many home gyms or commercial alike have a
dry sauna where the actions mentioned could be carried out to a final conclusion? And
further more think of the inconvenience of multiple sauna applications during a workout. I
just couldn’t imagine doing some 20 rep barbell back squats with say 405 pounds and in
the back of my mind thinking “Oh great I have to hit the sauna after this set and then

35
come back out on the gym floor afterwards for another set of squats and then back to the
sauna again!” However if you want to give it a go be my guest.

Regardless whether or not if a dry sauna application has a marked value with the
release of growth hormone I don’t personally but I do know that many of the Eastern Bloc
countries (Bulgaria etc.) used to have their Olympic lifters use dry sauna frequently on a
weekly basis, after a workout, as one of the restorative modalities to accelerate the
necessary physical, chemical and metabolic responses in the body, so necessary for the
release and reduction of toxic metabolites and residual fatigue.

Regardless if you elect to use the dry sauna for the supposed growth hormone release
effect or as a restorative modality there are 6 valuable tips you should be aware of for
getting the most expedient use out of a dry heat sauna and here they are:

1. Take a warm shower (100-100º F) prior to entering the dry sauna. Don’t get your head
wet, and be sure to towel dry immediately after showering.

2. To prevent dizziness in the sauna, wrap a cool damp towel around your head.

3. Use a dry towel to sit on when you enter the sauna. Sit on the bottom level of the
sauna for 2-3 minutes to acclimate your body to the temperature (165-175º F). After 2-3
minutes move to a higher level. The temperature here will be between 195-205º F) so
avoid moving around much. In fact lie on your back if possible and remain calm. NEVER
get gong ho and exercise in a sauna. I mention this because I have heard of macho guys
doing pushups in the sauna’s, I would guess as a means of trying to impress the very
naked babes who might be in there.

4. Stay in the sauna for 6-10 minutes max then leave and quickly take a cold shower (50-
55º F) for 20-40 seconds, then a hot shower (about 115º F) for 1-2 minutes. Alternate the
cold shower with the hot shower sequence for 3-4 more series but always conclude with
the cold shower.

Towel off and take a 15 minute break before reentering the sauna. This is an excellent
time to rehydrate your body by slowly drinking an 8-12 ounce glass of cool water or
electrolyte drink.

5. Reenter the sauna, following tips 1-4 previously outlined.

6. NEVER enter a sauna while intoxicated, overly fatigued, or physically sick. ALWAYS
follow the protocol of spending 6-10 minutes in the sauna and then leaving to do the
cold/hot/cold shower sequence/series.

All in all if you don’t have access to a dry sauna you can always use the cold > hot > cold
> hot > cold hydrotherapy shower (at the gym or home) after a hard workout. It was a
favorite post-recovery modality of the late IFBB bodybuilding superstar Chuck Sipes.

36
Wall Curls & One-Rep System

Q. I was down in Venice Beach, California sometime back and had the good luck to
be able to check out that blue fenced outdoor weightlifting yard on the beach
where a lot of the top celebs in bodybuilding hang out. It was really a busy time
when I arrived because there was a Wall Curl competition going on.

I’ve been to a few powerlifting competitions and I feel so inadequate because of


the huge weights that are lifted but watching the Wall Curl competition I didn’t feel
that way. This is one of the first times in my life where I said “I can do that!” and so
I would like to enter the competition the next time the opportunity presents it self.
Do you have any “how to” tips and possible a routine that would help a 195 pound
guy like me get ready?

A. You feel so inadequate eh? Your girlfriend told me the same thing about you last
night. Only kidding! It’s interesting that you would bring up the subject of the Wall Curl as
that was one of my favorite lifts back in the 1970’s when I was competing in powerlift
competitions, bodybuilding shows and arm wrestling events. Unlike say Barbell back
squats or Flat barbell bench presses the Wall Curl doesn’t require the use of a squat rack,
power cage, bench or a training partner to act as a spotter. The Wall Curl exercise it self
can be practiced in the privacy of your own home, especially if you live in a rural area
where there are no gyms, with only the minimal investment of a barbell.

Yeah I have a tip or two regarding the “how to” of doing a Wall Curl for an upcoming
competition and an outrageously brutal training program for increasing your strength in
this exercise. Here is a little bit of dialogue on the Wall Curl.

This exercise was popularized by “Big” Bill Anton, 13th man in


the world to bench press 400, decades ago. This exercise will test the strength and power
in your biceps like no other exercise. Begin by grasping a loaded straight bar with a
shoulder width hand spacing. If I am not mistaken I believe at the Wall Curl competitions
at the Muscle Beach/Venice weight pen, an E-Z curl bar is used rather than a straight bar.
Stay with the straight bar and you will find that there will be a marked increase of strength
when and if you do use the E-Z bar.

Next lean back against a wall (a stationary post or door jamb is much better) so that
you back is flat against it for support. Your legs should be straight with your feet slightly
forward from your body (approximately 18”) with the barbell held at arms’ length, resting
against the front of your thighs. Keep the elbows well behind the plane of your body with
the insides of your biceps touching you rib cage.

From here you curl the barbell (which is almost brushing the front of the body) all the
way up to your neck and slowly lower the bar back down in the reverse manner just
described…

Your elbows will move forward and up very slightly which means that some deltoid
action is taking place – not enough, however, to detract from the maximum peak

37
squeezing and tensing effect. This brief commentary should adequately take care of the
“how to” of the exercise.

Now here’s a very detailed workout that will get you ready for the competition. It is
called the “Blue Print” One-Rep System.

This select solid, bold and mighty “blue print” One-Rep System is what the “late
immortal” Doug Hepburn used exclusively back in the 50s to obtain a giant reserve of
overall body strength and power and take his lifting strengths to a the world class level.

Using the Wall Curl as an example here is how the One-Rep System is performed.

Part One:
One-Rep System

Begin by loading a bar to starting weight you can do in the Wall Curl for five
consecutive repetitions for a specific warm-up (use a weight you can do comfortable
without straining).

Perform five consecutive repetitions. Rest-pause from 3 to 5 minutes. From here you
advance onto single repetitions. Perform 3 sub-maximum SINGLE repetitions (rest-pause
3-5 minutes between each single repetition) while increasing the weight of each
proceeding sub-single so that a near limit weight that can be performed for the third and
final sub-maximum single. Generally this will be about 30 pounds less than you can do in
the Wall Curl for a maximum single effort. Take this poundage and do one maximum
single repetition. Consider this to be workout number one. Build up the numbers by
striving to add ONE additional maximum single repetition each proceeding workout until
you are doing EIGHT maximum SINGLE repetitions.

When the EIGHT maximum SINGLE repetitions can be accomplished, increase the
specific warm-up, sub-maximum, and maximum single repetition weights by at least 5-
pounds and no more than 10-pounds. IMPORTANT NOTE: Do not increase the
poundage until the EIGHT maximum SINGLE repetitions can be performed otherwise you
may create an environment of over-training of both the localized skeletal muscle and
central nervous systems.

Part Two:
Maxi-Rep Sets

Upon completion of part one of workout number one, decrease the weight so that
FOUR sets of THREE CONSECUTIVE REPETITIONS with the most weight involved can
be performed. Rest-pause 3-5 minutes between each triple rep set. Each proceeding
workout add one additional repetition until FOUR sets of FIVE CONSECUTIVE
REPEITIONS can be performed.

38
For example at your next workout you would do 1 set x 4 reps and 3 sets of 3 reps, the
next workout it would be 1 set x 5 reps and 3 sets of 3 reps, then the following workout, 1
set x 5 reps, 1 set x 4 reps and 2 sets of 3 reps, continuing on in the manner described.
When you can do prescribed FOUR sets of FIVE CONSECUTIVE REPETITIONS
increase the weights on all four sets by at 5-pounds and no more and begin a new series
of FOUR sets of THREE CONSECUTIVE REPEITIONS, following the above outline
(Workouts #1 through #9). A 5-pound increase may not seem like much but remember
that the Wall Curl is a low poundage lift, when compared to many other lifts, with a low
poundage improvement.
If at anytime you can’t seem to make the required ONE REP GAIN for two consecutive
workouts (most generally this happens within the grid of the single rep sets) you may be
experiencing a mild onset of the over training syndrome. If this is the case temporarily
eliminate part one (Single-Rep Sets) from the next 3 or 4 proceeding workouts but
continue part two (Triple Rep Sets) doing SIX sets instead of FOUR. When you once
again add part one (Single-Rep Sets) back into the program (beginning at where you left
off previously) decrease the number of Triple Rep Sets back to four. You will have to
recalculate parts one and two so that the progressive ONE REP GAIN, in both, once
again increases somewhat proportionately.
This [Wall Curl for Poundage] workout seems to garner the most productive
cumulative results in muscular bulk and strength when it is performed on a frequency of
every 3rd or 4th training day. In some severe cases of over training I would suggest
decreasing the frequency to once every 7th day.
One last thing I should mention is the type of poundage you will need to be
competitive in the Wall Curl at your bodyweight of 195 pounds. A 125 pound single
attempt is considered fair, 140 pounds good and 155 pounds excellent.
I have personally used this One-Rep System (as a part of my power-bodybuilding
when I used to compete) and have to admit that the training sessions are somewhat
lengthy but the investments of time is well worth the gains it will promote in upper arm
strength.

6 Week Bench Program

A. I have to ask, and I hope I don’t offend you, but what is one of the most
poundage producing bench press routines you know of or have ever used
that universally will satisfy the poundage conscious ego’s of bodybuilders
perhaps worldwide?

B. Your question doesn’t offend me in the least bit. It is no secret that I am perhaps one
of the most disadvantaged iron heads ever when it comes to pushing up a big poundage
in the bench press. There was a time early on in my bodybuilding career when I could do
a triple with the same poundage in the Barbell press overhead (225 x 3) that I could do
while lying on a bench. Weird eh? It’s interesting to me that I have pretty much used all
the assistance exercises for improving my bench and the poundages I was able to use in

39
these movements indicated that I should have been benching (without a bench shirt) 350-
375 pounds but it was only on a very rare occasion that I could barely go over 300
pounds. The paltry 300 pounds would have been fine if I only weighted say a 165 pounds
but that was not the case as I was nearly 220 pounds.

I trained alone (no training partners) all of my competitive career, and most of the top
lifters I talked to about my sub par bench press performances, agreed almost to a man
that is was more of an issue of me mentally holding back, knowing I didn’t have a spotter
if I got buried by the weight.

All in all though I never fretted over my performance in the bench press simple
because I never felt that except for my ego and bragging rights the bench never afforded
me any functional strength advantage in my day to day employment at hard labor. Think
about it. Unless we are in the forest and a tree falls on us or we are doing some work
under a car and the jack fails most of our day to day situations require use of the thigh
and the back strength most exclusively. Also the rotator cuffs are compromised somewhat
when doing the bench press. Having said that, I am aware of the value that the bench
plays in sports disciplines such as, Powerlifting, Judo and select gridiron applications etc.

I should also mention that in the bodybuilding communities over in Europe the bench
press isn’t as big of a deal as it is here in the U.S.A. I am only sharing these comments
as my personal observations and not as an excuse to not perform better in the bench
press.

In fact I have searched out every imaginable bench press program in existence as a
means to “up my bench” There are at least three dozen or so excellent ones that would
universally benefit the bodybuilding communities worldwide but one of my favorites is the
6 Week Power Bench Program that a bodybuilder named John Robbins used to blast his
bench pressing strength and those of others into new growth. The program involves a
two-day, 3-sequence (A, B, C) training method. Here’s how.…

The intensity threshold of the Robbins 6 Week Power Bench Press Program requires
only two workouts per week, usually on Mondays and Thursdays to avoid the overtraining
syndrome.

The first training day consists of workout “A” in which your stress loads for your
“barometer” one rep sets consists of working with 95% of your current maximum single
effort (MSE). Assuming that you are a natural non-anabolic steroid-free bodybuilder who
has a hypothetical 300-pound max bench press your workout will appear as follows: 135
(45%)/10 reps, 185 (62%)/5 reps, 225 (75%) /3 reps, 255 (85%) /2 reps, and 285 (95%) /4
non-consecutive single reps.

The second training day of week number one consists of workout “B” where you will
use 85% of maximum (300 pounds) for three triple rep “barometer” strength building sets.
Workout B thus appears as follows: 135 (45%)/10 reps, 185 (62%)/5 reps, 225 (75%)/3
reps, and 255 (85%) for 3 sets of 3 reps.

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Workout “C” is the third training sequence and requires you to use 75% of your critical
threshold 300-pound maximum for two to three five-rep sets. 135 (45%)/10 reps,185
(62%)/reps and 225 (75%) for 3 sets of 5 reps.

A brief overview of this program would show that on the first week you are doing
workout A on Monday, workout B on Thursday, and workout C on Monday at the
beginning of the second week. Workout A is on Thursday and workout B on the following
Monday of week number three and C on Thursday. Workout A begins on a Monday
again in week number four, cycling through as explained above where you end with
workout C on Friday of the sixth and final week of this program.

To maintain a systematic strength progression in this 3-program training approach it is


necessary that you strive to add five pounds over your previous training “barometer” one
rep (workout A), or multiple rep strength building sets (workouts B and C) each and every
workout if possible. At the conclusion of the six week cycle you will accomplish
approximately a 6-8% strength gain in the “barometer” sets of programs A, B, and C.
From here you can test for a new maximum single effort (MSE) and after taking a one-
week layoff of active rest, begin a new 6-week cycle.

A disadvantaged bench press is not an inherited trait as my 33 year old son Billy at
195 pounds does 405 x 3 and 440 for a single, all natural and without the use of a bench
shirt. There is a saying when talking about a father and his son to the effect that, “The
acorn doesn’t fall far from the tree.” But in this father & son bench press scenario, the
acorn does fall far from the tree!!!

Intensity Progression

Q. I am getting confused from reading all the bodybuilding magazines because


there are so many training progression methods a bodybuilder can use. You’ve
got; Forced Reps. Going to Failure, Negatives, Super Sets, Tri-Sets, Giant Sets,
Rest-Pauses, Double and Triple Split Workouts. The list is endless.

You’ve been in bodybuilding a lot more than some of the rest of us and I wonder
if you know of some type of guidelines for knowing when to use the training
progressions and when not to use them, especially for a guy like me who is just
starting out?

A. Let me try and break down your question a bit. I can tell you one thing and that is a
newbie bodybuilder should take a simplistic straight set approach to lifting. You want to
avoid going to failure, doing forced or post fatigue reps, negatives and all the other ones
you mention in your letter. For the first three or four months of training you want to avoid
all of that.

Maybe after that you can start delving into that. During the first 3 months do
conventional training where you just go with straight sets and a split routine. Don’t use
negatives and very seldom would you ‘go to failure’. You see these are the training

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techniques that advanced bodybuilders use to bypass sticking points and I am far from
convinced they are the best for great progress, as far as adding great size and strength
especially for the beginner.

After the first 3 months of training and for the next three you might consider adding
super sets. Super sets are really good because they get you used to working opposing
muscle groups, just ask Dave Draper. My suggestion would be to just try it on one
muscle group (such as quads/hamstrings, or biceps/triceps) and only once per week.

When you’re six months down the road you might add in some giant sets for your lat
workouts or even the abs. With regard to double split workout, no way, unless you are
really an advanced competitive bodybuilder, which you are not. All in all many of the
techniques you mention, especially if done during the first year or two of training can
hinder and detract from one’s training. They are the enemy of progress because they will
expose you to needless high stress and overload your adaptive mechanism.

The techniques you mention may be good once in a while but not on a regular basis. I
just couldn’t imagine going to failure every workout, and I have been training for over 40
years. A friend of mine Dennis Tinerino, a former Mr. America, Mr. Universe and Mr.
Olympia contender from years past, published a very concise Logical Intensity Progress
chart which revealed how to use many of the training progressions discussed here. Tell
you what I’ll do. When this particular Q & A appears in Muscle Mag, and it will, I’ll post
the Tinerino chart on my website: (www.dennisbweis.com) so you can see just how the
training progressions should logical be used. Hope all this helps you out.

Big Arms?

Q. My question is this: I want my arms to be big! I train them at least twice a week.
My biceps seem to have a nice peak but my arms are only 16 1/2 " on a good day! I
do preacher curls, dumbbell curls and cable curls. They just don’t seem to grow! I'll
do whatever it takes!

A. I hear a sort of hysterical panic in the unedited section of your letter. I'm not sure if I
want to know what that’s all about, but I do know that having big arms is important to a lot
of guys. I can help you my skinny armed friend. I noticed that while you named several
bicep exercises you didn't mention a single triceps exercise. You can do bicep
movements until your blue in the face, but unless you do triceps work as well, your arms
will always be embarrassingly small!

Here is a triceps workout that will compliment the ratio of work you are doing for your
biceps. I call it the “atomic” triceps workout.

This is a shock blast workout consisting of combining two exercises within the same
set. The exercise of choice is the Bent arm barbell pullover and triceps press (E-Z-curl
bar),

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Do the Bent arm barbell pullover and triceps press in the following manner: An
adjustable sit-up (abdominal) board is set at a 30-degree angle, with a barbell on the floor
directly at the lower end of it. The barbell is loaded to 40% of his 10 rep maximum in the
Supine close-grip triceps extension.

While lying in a declined position on the bench reach back and grasp the bar (ref:
Supine close-grip triceps press) and with the arms bent. Now pull the bar in a semi-circle
to the upper pectoral region, and with a brief pause, contract the triceps and extend the
forearms up to lockout in strict form, lower the bar to the chest by elbow flexion, and
return it to the floor. This is the completion of the first rep with fourteen more to go in this
first set.

For the second set, the bar is loaded to 60% of a 10 rep maximum and 8 reps were
performed. Then there is a third set of 8 reps, a forth set of 6 reps, then a fifth set for a
triple and finally a sixth set where a limit single rep is performed. Rest 3-5 minutes
between sets one through five. Upon completion of the sixth set, a ten-minute rest is
taken while you massage the triceps and save your energy for the heavy work to follow.

The bar is then loaded to 1 ¼ times the weight that was used for single rep on the
sixth set. Hypothetically if 100-pounds were performed for a single rep then the bar was
loaded to 125-pounds. The bar is then pulled to the upper chest region, pressed to full
extension over the chest. Now instead of lowering the bar all the way down to the chest
as was previously done the bar is only lowered six to eight inches, then driven back to
lock-out. This is repeated for eight reps.

The bar is next loaded with 25% more weight (using the hypothetical example above,
the bar is now 150-pounds). Seven to ten sets of 6 reps in the measured movement (six
to eight inches) Close-grip triceps extension is the order of the day.

If you can read, pick up a copy of Robert Kennedy's "Arm-A-Gettin". This book has
some awesome arm routines to help you pack on size and keep it on. Even if you can't
read, you can look at the pictures! They're worth the price alone! You know what they
say, "If you only go through life once, you might as well have big arms!" And dude, relax!
Your arms will grow.

Bodybuilding Truth

Q. I constantly read and hear that rest is as important as the work you put in at the
gym. I'm not a pro level body builder, so I’m not so sure that I need to rest all that
much. I do a 3-1 split work out, so I’m getting plenty of rest, right? Most of the time
I take off maybe a week every 6 months or so. Is this enough? Everything I read
tells you something different. What’s the truth?

A. If you want the "Truth" go climb a mountain in Nepal! Seriously though, Quality rest is
as important as the quality work you put out. Bottom line! Try to keep up with me here,
when you lift heavy and intensely it breaks down the muscle fibers in the part of the body

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you just worked. In order for your muscles to heal and grow, you have to rest. If you
constantly keep taxing your body and not giving it proper rest, your gains will be minimal
at best and you may even and most likely will injure yourself!

You say you use a split work out. I don’t know what kind of split routine you use, but the
best definition and total integration of nutrition, training and rest as it applies to the "Split"
can be found in Robert Kennedy's new book "MuscleBuilding for EveryBody" Inside there
are several awesome examples of various split routines and the explanations of when to
rest and how much. Basically if you want to grow you need to train hard! But you also
need to rest just as hard!

Training Past The Burn

Q. I am a 27 year old professional business man in a small town. I have in my


employ a personal trainer. He has me work out generally 4 times a week, including
strength training, cardio, and stretching. However I don’t think he is pushing me
hard enough. Whenever a set starts to get tough he has me quit! Now I don't know
a lot about lifting, but it seems to me that to get bigger and stronger you have to
push harder. What is your opinion? I really want to get stronger ,what should I do?

A. You seem like a sincere fella' who really wants to train hard so I’ll help ya.
First off get a new trainer. A good personal trainer (like my good friend Maximum Bob
Whelan in Washington, DC) will know how to push their clients without injuring them.
Maybe your current trainer is just out to make a buck. Maybe he doesn't have a clue. The
only way to get truly huge and truly strong is to push your self over the pain threshold!
The last 2 or 3 reps of a really hard set aren't called the "Golden Reps" for nothing. A
quality trainer will know this. Any trainer worth his salt will have spent some time in the
"Pain Zone" himself. Being able to do reps when your muscles are screaming at you to
stop is when you will make truly magnificent gains my friend!

Let’s Build Calves

Q. I'll cut right to the chase. My calves are too small! I could lie about it but that
just won't do me any good. I normally supplement my leg training with a couple of
sets of standing calf raises, but they haven’t grown in at least 4 years. I know what
I’m doing isn't working, so could you recommend a few ideas to shock my calves
into growth? Thanks.

A. Holy Crap!!! You waited 4 years to try to find out how to grow calves?! You deserve to
have "long ankles" if you know what I mean! I shouldn't tell you how, but it's my job so I
suppose I will give you a few ideas.

First off you should do more than just a couple of sets per leg workout. The key is to
use as much weight as you can for as many reps as you can. Calf muscles are dense and
as such need to have their butts kicked on a regular basis just to make them grow.

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The tone of your letter indicates you have been training for a few years which should
qualify you as an advanced bodybuilder. Therefore here is a routine which will jump start
your calf growth.

M-W-F
a) Seated Calf Machine: 5 sets, 9-12 reps
b) Donkey Calf Raise: 5 sets, 15-20 reps
c) Standing Calf Machine: 5 sets, 30 reps

Tu-Th-Sa
a) Single-Legged Heel Raise: 5 sets, 20 reps
(This exercise is normally done with a dumbbell held in one hand while
standing with one foot on a wooden calf block or stair step.)
b) Five 50 yard wind sprints on your toes

In addition to this workout do bodyweight-only one-legged heel raises at 5 other times


during the day if you can manage it. With a shoeless foot and standing on a wooden calf
block or stair step do 25 reps for each leg and then immediately without any rest do 20
reps for each. Remember to do this 25/20 sequence four more times during the day,
each sequence done preferable an hour apart from the other.

If you can’t find the times available to do the sequences then I would suggest you do
just one set of bodyweight-only two-legged heel raise for as many continuous reps as you
can. This might run into a hundred reps and more. Do this a few hours apart from the
exercises (a & b) listed above. You will find that several weeks on this six day a week
workout will do a great deal to promote the growth you are looking for in your calves. All it
takes is constant and persistent training, the same ingredients you use for building big
arms.
If none of this works I guess you'll have to just get calf implants! Just kiddin'! Hope that
helps you out Chicken Leg man!

is a Ketchikan, Alaska based power-bodybuilder. He is


the co-author of 3 critically acclaimed books; Mass!
Raw Muscle, Anabolic Muscle Mass and the exclusive
author of 21 Master Data E-Reports (read about them
at: www.dennisbweis.com).

He is also a frequent hard-hitting uncompromising


freelance consultant to many of the mainstream
bodybuilding magazines published worldwide.

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Website: www.dennisbweis.com
E-mail: yukonherc@kpunet.net

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