LESSON 12
***************************
We now come to your twelfth and last weekly lesson. If you have followed our course to the letter,
you have gained in muscular size, muscle tone, strength and health. As long as you have been
faithful in your lessons, it would be impossible not to make gains in muscular development. We
have in our records thousands of letters from our students, telling of the excellent results they
have obtained with our course..
You have at your fingertips the best information available on bodybuilding. Throughout the
lessons you have obtained secrets that took years and years of training to learn.
Now that you have gotten into the habit of exercising regularly, we hope you will continue with
your bodybuilding training. Exercising regularly will benefit you for the rest of your life. Not only
will you have a muscular body, but you will have the energy and vitality to carry you effortlessly
through every day. You will al- ways be the envy of all your friends !
As long as you continue exercising, your muscles will continue to improve. Stop and think about
that! Imagine what your body could look like in the near future. Your body has a lot of potential --
develop it to its fullest degree!
You will find your muscles to be unpredictable, some weeks your gains will be small, while other
weeks it will seem like your muscles are growing every day. It's hard to make the same gains
every month, but as long as you are training and eating properly, you will build.
There will be times that it will be impossible for you to train. Missing an occasional workout won't
hurt too much. But try not to miss more than two workouts in anyone month. This way you won't
hold back any of your bodybuilding progress.
Every couple of months, take a week off from your training. This way you will fight off any
staleness that might be setting in. When you go back to your training you will feel refreshed and
loaded with energy!
CONTEST TRAINING
Regardless of your age, you can enter a contest, as age is no barrier. Contests are for the young
and the not-so-young. One month a teenager might win, and the next month a man in his middle
forties might win. Physique contests are usually sponsored by your local Y.M.C.A.. Contact them
for full details. You should see one or two contests to get an idea of what is expected of you .
The competition of a physique contest provides a bodybuilder with that extra drive to reach
physical perfection a You train harder to be better.
If you decide to enter a contest, plan to begin training for it three months in advance. You have to
set up your workouts to handle each phase of preparation as best you can. Consider our
following suggestions seriously:
FIRST MONTH
The first thing you should work for is massive size. You want to add as much bulk
as possible to your frame. To force those muscles to grow, you must go on a
bulking-up diet. Drink plenty of milk and malts. This first month, try to gain about
eight to ten pounds. Keep your reps low and the sets around four .
Begin to practice your posing. Choose four or five poses --front, side, back and
two optional poses --and practice moving into them smoothly. For extra details on
bulking up, refer back to Lesson 3.
SECOND MONTH
Now that you have gained a little bulk, you want to keep your size and yet get
better definition. The idea now is to take off the excess weight that has not been
converted to muscle (especially that roll around your waist) and retain the added
muscular size. Continue drinking milk, but cut out the malts. Begin to eliminate
some of the fattening foods in your diet, but still eat well. Add a couple of waist
exercises to trim you down and regain that "V-shape. II Start to force out more
repetitions.
THIRD MONTH
You have thirty more days until your big day! This last month, put everything
you've got into your training. Begin training six days a week. Work on your upper
body one day, and your legs the next day. This is a sure way to get to the peak of
your muscularity .Do about 6 sets of each exercise and do more reps than you
usually do. Do plenty of pumping exercises. Your muscularity will really stand out
and you'll get even more size. Bomb that waist of yours --get it as small as you
can by doing a lot of reps o
Cut out all the fattening foods from your diet, and stay away from regular milk
{unless you feel your muscularity is good) and start drinking skim milk. Stay away
from white bread and potatoes, and stay on a high-protein diet.
Suddenly it's the big day of the contest. By now your posing should be very good --and
your muscularity at its best! Be sure to wear well-fitted trunks with a cut and color that will
compliment your physique. Try not to drink too much liquid on your contest day. This will help keep your waist small and not bloated.
Suddenly it's the big day of the contest. By now your posing should be very good --and your
muscularity at its best! Be sure to wear well-fitted trunks with a cut and color that will compliment
your physique. Try not to drink too much liquid on your contest day. This will help keep your waist small and not bloated.
All contests will allow you time to work out before you get on the stage. Pump up your muscles
with a fast, easy workout. Do 40 or 50 push-ups, or do a fast 40 or 50 reps with a light weight.
This exercise will be just enough to flush your muscles and make them seem as large as possible
Some bodybuilders prefer to rub a little baby oil on their skin to make their definition really stand
out as they pose. For more posing tips, refer back to Lesson 4.
Many bodybuilders have become famous after entering contests. You never know who will be In
the audience when you get up on that stage. You might get a chance to pose for photographers
or artists. Some bodybuilders are offered positions as Instructors in health studios. Some actors
have begun their careers as bodybuilders. But, the best way to get recognition is to go out and
show the world how much you have to offer!
TEMPERAMENT IN BODYBUILDING
Once you get this far in your training, you'll find that no two bodybuilders train the same way,
even if they started with the same program. Every bodybuilder will take exercises and routines
and mold them to fit his needs. As we mentioned before, different bodybuilders' muscles will
develop differently, so why should they train the same way?
Take the training routines we've given you and make up your own. Only you know which of your
muscles need the extra work and specialization. Only you know how many reps and sets it takes
to pump up your muscles. You've undoubtedly discovered that certain exercises work better for you than others. Concentrate on them!
We have seen a bodybuilder take just one exercise for each muscle group, and do as many as 8 or 10 sets. Others prefer to do no more than 3 sets per exercise, but do many exercises for each body part. Some prefer to follow low sets, some like high sets. One man might get a better pump
doing 6 reps, while another might like doing 10 to 15 reps. All types of training will result in good gains for the men who train according to their own temperament.
Everyone has different goals and needs. One must learn to train for the goals he sets for himself.
It is up to you to find out what is best and to go after it in your own way. We are listing some
advanced training routines in the back of this lesson that you can either follow to the letter or
change to fit your needs. They will give you an excellent idea of how advanced training routines should go.
TRAIN FOR PROPORTION
When planning your workouts, be sure to keep all your body parts in proportion to one another.
Contest judges won't award top prize to a guy with a 17" neck, 47" chest, 15 1/2" arms, 25" thighs and 17" calves. His arms simply do not stack up to the rest of his body. He might win the "Best Chest" or the "Best Legs" awards, but he will never win the "Best Built Man" of the contest!
A good average set of proportions might read like this: 49" chest, 32" waist, 16" to 18" arms, 26" thighs and 17" calves. These measurements are not tremendous, but they are well-proportioned, and a good goal for the beginning bodybuilder.
We once knew a fellow who had a set of statistics that once went like this: 17" arms, 41" chest, 15" neck, 21" thighs and 14" calves. It doesn't take much to figure out what muscles he was training. His arms were huge and beautifully developed. But what happened to the rest of his body ? He completely neglected everything but his arms. It wasn't until he'd had his photo taken in a bathing suit that he noticed his big mistake in training. It took him a very long time to bring the rest of his body up to par. Don't make the same mistake he made. Keep all your muscles in perfect relation to the others. Keep a constant check on yourself in a full-length mirror if you have one.
Lesson12
ADVANCED TRAINING ROUTINES
**********************************************************
Weight trainers
EIGHT SET SYSTEM
BENCH PRESS - 8 sets of 8 reps
SQUAT - 8 sets of 8 reps
BARBELL CURL - 8 sets of 8 reps
BIG ARM ROUTINE
(Apply this system to any body part)
BARBELL CURL - 3 sets (Regular Curl)
BARBELL CURL - 3 sets (Tri-pump)
BARBELL CURL - 3 sets (Multiple Repetition System)
TRICEPS PRESS - 3 sets (Regular Curl)
TRICEPS PRESS - (Tri-pump)
TRICEPS PRESS - 3 sets (Multiple Repetition System)
TRICEPS CHAIR PUSH-UP - Do 2 fast sets, pumping out all the reps you can.
Lesson12
GENERAL ROUTINE
*****************************************************
Weight trainers
PARALLEL BAR DIPS - 4 sets of 10 reps (tie a weight to the
body)
BENCH PRESS - 3 Sets, 8 reps
PULLOVER - 2 Sets, 12 reps
BARBELL CURL - 4 sets, 10 reps (flush set with Triceps press)
TRICEPS PRESS - 4 sets, 10 reps
WIDE GRIP CHINNING - 5 sets, 8 reps
SQUAT - 2 sets (using a light weight), Multiple Repetition
System
SIT-UPS - 1 set, 50 reps
Non-Weight trainers
PARALLEL BAR DIPS - 4 sets of 10 reps (tie a weight to the
body)
FEET ELEVATED PUSH-UPS - 3 Sets, 15 reps
REGULAR FLOOR PUSH-UPS - 2 fast sets of as many reps as
you can do.
REGULAR CHINNING - 4 sets (flush set with Reverse Triceps
Push-up)
11 0 - -
REVERSE TRICEPS PUSH-UP - 4 sets (as many reps as you
can force out)
WIDE GRIP CHINNING - 5 sets, 8 reps
ONE LEGGED SQUATS - 2 sets, Multiple Repetition System
SIT-UPS - 1 set, 50 reps
***************************
We now come to your twelfth and last weekly lesson. If you have followed our course to the letter,
you have gained in muscular size, muscle tone, strength and health. As long as you have been
faithful in your lessons, it would be impossible not to make gains in muscular development. We
have in our records thousands of letters from our students, telling of the excellent results they
have obtained with our course..
You have at your fingertips the best information available on bodybuilding. Throughout the
lessons you have obtained secrets that took years and years of training to learn.
Now that you have gotten into the habit of exercising regularly, we hope you will continue with
your bodybuilding training. Exercising regularly will benefit you for the rest of your life. Not only
will you have a muscular body, but you will have the energy and vitality to carry you effortlessly
through every day. You will al- ways be the envy of all your friends !
As long as you continue exercising, your muscles will continue to improve. Stop and think about
that! Imagine what your body could look like in the near future. Your body has a lot of potential --
develop it to its fullest degree!
You will find your muscles to be unpredictable, some weeks your gains will be small, while other
weeks it will seem like your muscles are growing every day. It's hard to make the same gains
every month, but as long as you are training and eating properly, you will build.
There will be times that it will be impossible for you to train. Missing an occasional workout won't
hurt too much. But try not to miss more than two workouts in anyone month. This way you won't
hold back any of your bodybuilding progress.
Every couple of months, take a week off from your training. This way you will fight off any
staleness that might be setting in. When you go back to your training you will feel refreshed and
loaded with energy!
CONTEST TRAINING
Regardless of your age, you can enter a contest, as age is no barrier. Contests are for the young
and the not-so-young. One month a teenager might win, and the next month a man in his middle
forties might win. Physique contests are usually sponsored by your local Y.M.C.A.. Contact them
for full details. You should see one or two contests to get an idea of what is expected of you .
The competition of a physique contest provides a bodybuilder with that extra drive to reach
physical perfection a You train harder to be better.
If you decide to enter a contest, plan to begin training for it three months in advance. You have to
set up your workouts to handle each phase of preparation as best you can. Consider our
following suggestions seriously:
FIRST MONTH
The first thing you should work for is massive size. You want to add as much bulk
as possible to your frame. To force those muscles to grow, you must go on a
bulking-up diet. Drink plenty of milk and malts. This first month, try to gain about
eight to ten pounds. Keep your reps low and the sets around four .
Begin to practice your posing. Choose four or five poses --front, side, back and
two optional poses --and practice moving into them smoothly. For extra details on
bulking up, refer back to Lesson 3.
SECOND MONTH
Now that you have gained a little bulk, you want to keep your size and yet get
better definition. The idea now is to take off the excess weight that has not been
converted to muscle (especially that roll around your waist) and retain the added
muscular size. Continue drinking milk, but cut out the malts. Begin to eliminate
some of the fattening foods in your diet, but still eat well. Add a couple of waist
exercises to trim you down and regain that "V-shape. II Start to force out more
repetitions.
THIRD MONTH
You have thirty more days until your big day! This last month, put everything
you've got into your training. Begin training six days a week. Work on your upper
body one day, and your legs the next day. This is a sure way to get to the peak of
your muscularity .Do about 6 sets of each exercise and do more reps than you
usually do. Do plenty of pumping exercises. Your muscularity will really stand out
and you'll get even more size. Bomb that waist of yours --get it as small as you
can by doing a lot of reps o
Cut out all the fattening foods from your diet, and stay away from regular milk
{unless you feel your muscularity is good) and start drinking skim milk. Stay away
from white bread and potatoes, and stay on a high-protein diet.
Suddenly it's the big day of the contest. By now your posing should be very good --and
your muscularity at its best! Be sure to wear well-fitted trunks with a cut and color that will
compliment your physique. Try not to drink too much liquid on your contest day. This will help keep your waist small and not bloated.
Suddenly it's the big day of the contest. By now your posing should be very good --and your
muscularity at its best! Be sure to wear well-fitted trunks with a cut and color that will compliment
your physique. Try not to drink too much liquid on your contest day. This will help keep your waist small and not bloated.
All contests will allow you time to work out before you get on the stage. Pump up your muscles
with a fast, easy workout. Do 40 or 50 push-ups, or do a fast 40 or 50 reps with a light weight.
This exercise will be just enough to flush your muscles and make them seem as large as possible
Some bodybuilders prefer to rub a little baby oil on their skin to make their definition really stand
out as they pose. For more posing tips, refer back to Lesson 4.
Many bodybuilders have become famous after entering contests. You never know who will be In
the audience when you get up on that stage. You might get a chance to pose for photographers
or artists. Some bodybuilders are offered positions as Instructors in health studios. Some actors
have begun their careers as bodybuilders. But, the best way to get recognition is to go out and
show the world how much you have to offer!
TEMPERAMENT IN BODYBUILDING
Once you get this far in your training, you'll find that no two bodybuilders train the same way,
even if they started with the same program. Every bodybuilder will take exercises and routines
and mold them to fit his needs. As we mentioned before, different bodybuilders' muscles will
develop differently, so why should they train the same way?
Take the training routines we've given you and make up your own. Only you know which of your
muscles need the extra work and specialization. Only you know how many reps and sets it takes
to pump up your muscles. You've undoubtedly discovered that certain exercises work better for you than others. Concentrate on them!
We have seen a bodybuilder take just one exercise for each muscle group, and do as many as 8 or 10 sets. Others prefer to do no more than 3 sets per exercise, but do many exercises for each body part. Some prefer to follow low sets, some like high sets. One man might get a better pump
doing 6 reps, while another might like doing 10 to 15 reps. All types of training will result in good gains for the men who train according to their own temperament.
Everyone has different goals and needs. One must learn to train for the goals he sets for himself.
It is up to you to find out what is best and to go after it in your own way. We are listing some
advanced training routines in the back of this lesson that you can either follow to the letter or
change to fit your needs. They will give you an excellent idea of how advanced training routines should go.
TRAIN FOR PROPORTION
When planning your workouts, be sure to keep all your body parts in proportion to one another.
Contest judges won't award top prize to a guy with a 17" neck, 47" chest, 15 1/2" arms, 25" thighs and 17" calves. His arms simply do not stack up to the rest of his body. He might win the "Best Chest" or the "Best Legs" awards, but he will never win the "Best Built Man" of the contest!
A good average set of proportions might read like this: 49" chest, 32" waist, 16" to 18" arms, 26" thighs and 17" calves. These measurements are not tremendous, but they are well-proportioned, and a good goal for the beginning bodybuilder.
We once knew a fellow who had a set of statistics that once went like this: 17" arms, 41" chest, 15" neck, 21" thighs and 14" calves. It doesn't take much to figure out what muscles he was training. His arms were huge and beautifully developed. But what happened to the rest of his body ? He completely neglected everything but his arms. It wasn't until he'd had his photo taken in a bathing suit that he noticed his big mistake in training. It took him a very long time to bring the rest of his body up to par. Don't make the same mistake he made. Keep all your muscles in perfect relation to the others. Keep a constant check on yourself in a full-length mirror if you have one.
Lesson12
ADVANCED TRAINING ROUTINES
**********************************************************
Weight trainers
EIGHT SET SYSTEM
BENCH PRESS - 8 sets of 8 reps
SQUAT - 8 sets of 8 reps
BARBELL CURL - 8 sets of 8 reps
BIG ARM ROUTINE
(Apply this system to any body part)
BARBELL CURL - 3 sets (Regular Curl)
BARBELL CURL - 3 sets (Tri-pump)
BARBELL CURL - 3 sets (Multiple Repetition System)
TRICEPS PRESS - 3 sets (Regular Curl)
TRICEPS PRESS - (Tri-pump)
TRICEPS PRESS - 3 sets (Multiple Repetition System)
TRICEPS CHAIR PUSH-UP - Do 2 fast sets, pumping out all the reps you can.
Lesson12
GENERAL ROUTINE
*****************************************************
Weight trainers
PARALLEL BAR DIPS - 4 sets of 10 reps (tie a weight to the
body)
BENCH PRESS - 3 Sets, 8 reps
PULLOVER - 2 Sets, 12 reps
BARBELL CURL - 4 sets, 10 reps (flush set with Triceps press)
TRICEPS PRESS - 4 sets, 10 reps
WIDE GRIP CHINNING - 5 sets, 8 reps
SQUAT - 2 sets (using a light weight), Multiple Repetition
System
SIT-UPS - 1 set, 50 reps
Non-Weight trainers
PARALLEL BAR DIPS - 4 sets of 10 reps (tie a weight to the
body)
FEET ELEVATED PUSH-UPS - 3 Sets, 15 reps
REGULAR FLOOR PUSH-UPS - 2 fast sets of as many reps as
you can do.
REGULAR CHINNING - 4 sets (flush set with Reverse Triceps
Push-up)
11 0 - -
REVERSE TRICEPS PUSH-UP - 4 sets (as many reps as you
can force out)
WIDE GRIP CHINNING - 5 sets, 8 reps
ONE LEGGED SQUATS - 2 sets, Multiple Repetition System
SIT-UPS - 1 set, 50 reps
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