LESSON FOUR

Some day in the future, the results of your training may level off. You’ll still be
performing every exercise as well as possible, but you will notice the progress
has stopped. You will have muscles, you’ll feel good, you’ll be stronger than
before, but you will want more. You’ll want bigger muscles, even better health
and more strength. You’ll want to move up from where you are seemingly stuck.
Should this happen to you in your training, we recommend our Progressive
Training System. By “progressive”, we mean that every time you work out you
must try to do better than the time before.

There is a legend about Hercules, that said that every day Hercules would lift a
certain calf. As the calf grew, so did Hercules strength so that by the time the
calf was a full grown bull Hercules was strong enough to lift it! Although we may
not be able to make you strong enough to life a bull we can give you amazing
results!

Our Progressive Training System can be utilized by both Weight Trainers and
Non-Weight Trainers, with slight variations of course.


Weight Trainers


Adding additional weights to your barbell every workout would be rushed and haphazard, so we
have devised a more mathematical method of training that lets you advance carefully and evenly.
So if it seems that you are going nowhere in your training routine, get out your notebook and your
weights.
Bench Press as an example for weight trainers:
Using a comfortable weight, say 60 pounds, perform as many reps as you are
able. For this example lets say you did 12. That will be your first set.
Rest a minute, then perform another set of 10 reps.
Rest again, and do a third set of eight reps.
With a 60 pound weight you have now done 3 sets; one set 12 reps, one set 10 reps, one
set 8 reps.
Label the top of the page in your notebook as follows, to represent the weight, sets and

reps you've worked:

Bench Press: 60 pounds, 12x ,10x ,8x
On your next workout you will begin our Progressive Training System. Since you did 12 reps
with a 60 pound weight in first set of your last workout, you know you can do it again, so, do it!
This time, however, work harder on your second set, and do 11 reps instead of 10. Finish with 8
reps as before. You’ve now progressed to 12x 11x 8x. Next workout bring up the last set to 9
reps. That will give you 12x 11x 9x.
As you chart these Bench Press workouts you can see just how the Progressive Training
System works. Every work out you add one rep per exercise, NOT per set.
Your chart would read like the one below:

BENCH PRESS: 60 pounds 12x,10x,8x,

60 pounds          65 pounds      70 pounds       75 pounds        80 pounds
12x 10x 8x
12x 11x 8x
12x 11x 9x
12x 12x 9x
12x 12x 10x
12x 12x 11x

12x 12x 12x

Next time you work out add 5 pounds to your weights. Then continue the series exactly as before.

Your chart would read like the one below:

60 pounds 
       
12x 10x 8x       
12x 11x 8x
12x 11x 9x
12x 12x 9x
12x 12x 10x
12x 12x 11x

12x 12x 12x

 65 pounds
12x 10x 8x
12x 11x 8x
12x 11x 9x
12x 12x 9x
12x 12x 10x
12x 12x 11x

12x 12x 12x

70 pounds 

12x 10x 8x
12x 11x 8x
12x 11x 9x
12x 12x 9x
12x 12x 10x
12x 12x 11x

12x 12x 12x

75 pounds
12x 10x 8x
12x 11x 8x
12x 11x 9x
12x 12x 9x
12x 12x 10x
12x 12x 11x

12x 12x 12x

 80 pounds
12x 10x 8x
12x 11x 8x
12x 11x 9x
12x 12x 9x
12x 12x 10x
12x 12x 11x

12x 12x 12x

Every time you finish a series of 12x 12x 12x, you add 5 pounds to your weights Your chart will

continue as above, progressing from 65 lbs to 70 lbs to 75 lbs, and so on.

Remember:

Train only three times a week. Do NOT over-train!

Starting with 60 pounds was only a suggestion, you may want to start at 50 pounds or 70

pounds. Perhaps your first set of reps will only be 8 reps. That’s all right, this is YOUR program.

In most exercises you will add 5 pounds to the barbell every time you complete a series. In

others, like the squat you may want to add 10 pounds, as the thighs develop quickly.

If you hit a low energy day and just can’t increase your reps, keep them the same as the last

workout. You will just have two entries that read the same. You can go up the next workout.

NOTE: If you are going to try the Progressive Training System early in your training, we

recommend that you start with two sets, not three. Eventually, you will reach a point where you

can do three sets without too much difficulty.

Your chart might read like this:

50 pounds 

10x 8x

10x 9x

10x 10x

55 pounds

10x 8x

10x 9x

10x 10x

 60 pounds

10x 8x

10x 9x

10x 10x

 65 pounds

10x 8x

10x 9x

10x 10x

 70 pounds

10x 8x

10x 9x

10x 10x

Non-Weight Trainers

Bodybuilders using the non-weight training method will have to go about Progressive Training in

a manner different from the Weight Trainers. While the Weight Trainers increase the poundage

of their weights, non-weight trainers have several options.

You may work out a system of increased reps for yourself. There are a number of combinations

you will be able to use. At first try two sets a day for each exercise, and increase the reps in one

set every workout. Make you entries in a notebook, one entry per exercise every workout.

You might want to use one of the combinations we’ve suggested below:

12x6x

12x9x

15x 9x

15x 12x

18x 12x

18x 15x

21x 15x

21x 18x

etc.

10x 5x

10x 10x

15x 10x

15x 15x

20x 15x

20x 20x

25x 20x

25x 25

etc

10x 4x

10x 6x

10x 8x

14x 6x

14x 8x

14x 10x

18x 8x

18x 10x

18x 12x

etc

However, the average Non-Weight trainer won’t be enthusiastic about doing one-hundred plus

push-ups or chin-ups 3 days a week. You might get to the point where an excess of exercise will

cause your muscle growth to reverse. So, we have another option for you.

If you work up to about 25 reps in one or both sets (or all three if you want to do three sets), try

using some homemade weight to aid you in forcing your muscles to work harder. For exercises

where your torso remains upright, like chinning or squats, tie something weighing a few pounds

around your waist. Use books, one or two bricks, or even a plastic jug filled with sand or water.

For exercises like push-ups, tie a sandbag to your back, or ask a friend to apply a little pressure

with his hands. When you begin using your “weights” start a new column in your notebook and

start again with a small number of reps in each set you perform.

There are of course some limits to this option, after all it would be difficult to strap twenty bricks

around your waist. If you find that after awhile, you have stopped progressing, try another

routine. We offer several, and one is bound to be the best for you. Not everyone will be able to

get the same results out of progressive training, but try it out for a change if your regular routine

gets dull or fails to improve your muscularity after a time.

Also, train for speed. Go through your workouts as fast as you can, taking as little time as

possible to rest in between sets. Speed-training forces the muscles to work harder, resulting in a

bigger muscle pump and increased strength.

A Final Note.... Many students have become discouraged when the measuring tape fails to

show any improvement from day to day. HIDE THAT TAPE! Train for strength and the muscle

size will follow. For those who are on the weight loss program you might not record any significant

loss for some time because muscle is replacing fat, while you are losing inches of fat you are

gaining inches of muscle. Even if you can’t see it, you will feel it!

Counting Calories to Gain Weight

Watching your calories seems to be the number one ingredient in almost all diets to lose weight,

and is also significant if you are trying to gain weight.

What exactly is a calorie? A calorie is the measuring unit for heat and energy in the body. You

need calories to create energy for any physical activity, even just sitting there. The more calories

you consume the more energy you are storing for physical activities. If you use up all the calories

through physical activity then you will start to slim down. If you take in more calories and release

less energy, those calories build up and you gain weight. It’s that easy.

How many calories is enough? Every diet book is usually supplied with a chart, which shows you

exactly how many calories you should consume a day. However, you are different, you are a

bodybuilder. Your calorie intake cannot be determined by a chart, because, a body builder has

totally different requirements.

If you are having problems gaining the weight you desire, keep an accurate diary of what you

consume through the day. List everything, and at the end of the day add up the calories and

record the number. This should be done for one week. Divide this by seven at the end of the

week to come out with your daily average caloric intake. Now, multiply the weight you would like

to be, by 15 and the weight you are by 15, subtract the two figures, and the difference is the

additional amount of calories you need to consume.

For example:

If your present weight is 200 pounds, you multiply that 15. 200 lbs. X 15 = 3000 calories

Your desired weight is 250 pounds, multiply that by 15. 250 lbs. X 15 = 3,750

calories

Subtract 3000 from 3750, you come out with an additional 750 calories more

than what you are currently eating, which you need to consume, in order to gain

weight.

Building a Powerful Neck

A thick, powerful neck commands attention! You will never see a bodybuilder, wrestler or football

player with a skinny neck. In many sports, the players put in an extra effort to build and develop

their neck muscles.

Not everyone requires extra neck work, so we have not included extra neck work in any of the

routines. However, if you feel that your neck needs developing here are some exercises you can

include in your routines.

The Shrug

This is an excellent exercise

for the Trapezius muscle of

the neck and one of the

easiest weight-lifting

exercises.

Hold the barbell in front of

your thighs as shown. Now

raise your shoulders as high

as you can, try to come as

close to your ears as

possible. Attempt 12-15 rep,

and do 2-3 sets. The shrug

will build up the thickness in

the back of your neck.

CAUTION: Break into these

exercises gradually,

or you will have a stiff neck the next

day!

 

Wrestler’s Bridge

To perform this exercise properly, place a pillow under your head as you lie on the floor. Draw

your feet up under your thighs to get a good, solid lifting stance. Now, roll your body back and up

until it is supported only by your head and feet. If at the beginning you have trouble attaining this

position use your hands to assist you. This is really a matter of balance, when you are upside

down your sense of equilibrium is thrown off.

Once you have “bridged”, lower yourself back into the original position with your shoulders and

buttocks back on the floor. When you get good at lifting, you might attempt rolling your head in a

circle while “bridged”. Or, you might try holding a weight on your chest and gradually increasing

this weight as your neck strengthens.

Practice this exercise until you have mastered it. Do anywhere from 8-15 reps, for at least 2-3

sets.

The Triceps Muscle

The triceps muscle is undoubtedly one of the most impressive muscles

on the human body. The triceps, located at the back of your arm, is the

largest part, (2/3), of your upper arm.

Building Large Arms with Triceps Extension

We did not include this exercise in any earlier routines because it is a very

advanced exercise. You may not as yet have the power to perform it

properly in your workout. If not, you should continue with your regular

routine before

you tackle this unique exercise. If you can’t perform 8 reps, then practice

this exercise once in a while until you can do the full 8 reps.

When you are ready to include this exercise in your routine you may

substitute it for your regular triceps exercise.

Triceps Extension

Get into the position

shown in figure A.

As you rest your forearms

and elbows on the floor,

place your hands next to

each other, palms flat.

From this position,

straighten your arms until

they are stiff, lifting up as

you would in a

regular pushup (figure B).

Return to starting position.

Repeat for 8 reps.

Do 3 sets.

*******OBTAINING

RAZOR SHARP

DEFINITION**********

The finishing touches to a top physique would be cut-up definition. God definition makes the

muscles appear much larger than they are. When a man with exceptional definition poses in a

physique contest, he is at a great advantage over his competitors as his muscles appear much

bigger than they actually are.

This part of our program can be used by those training for physique contests, those who have

bulked up and now want to harden out muscles, or those who just generally want to improve their

muscularity.

1.  Follow a High Protein Diet – This is the most important step in definition training. Without

this step, it is impossible to get muscular definition. You must eat nothing but the best

foods! Do NOT eat any junk food. It is best to stay away from whole milk and stick to

skim milk. Stay away from white bread, eat only whole wheat bread. Substitute cottage

cheese for potatoes. Eat meat, vegetables, fruits and diet drinks.

2.  Increase your repetitions in each exercise. If you are averaging 8-10 reps in each set

then try to increase to15 reps. Do a lot of reps for your waist. Extra reps burn off excess

fat that may be on your muscles.

3.  Train as fast as you can. The idea here is to burn off the excess fat. Rest just long

enough between sets to get your breath back.

4.  Train your waist every day. This will give you that “washboard” waist. Train fast, rest

just long enough between sets to get your breath back.

5.  Practice Muscle Control every chance you get! At every opportunity, tighten and flex

those muscles!

How To Pose for Contests

Here are a few pointers:

First, you must have something to show. If you are just beginning you are not ready for

contests, but you may begin your posing practice, and have a friend take photos as you

progress and improve.

You can utilize different poses to emphasize your good points while disguising your faults. If

you are muscular but narrow-shouldered, avoid posing straight to the front. Your best bets are

abdominal, side chest and side triceps poses. If you are broad shouldered and narrow hipped

we suggest lat spreads and double biceps poses. Or, keep your hips to the front while you pull

your shoulders to one side, showing an extended lat muscle and a rear view of your biceps a

deltoids. If your calves are not well developed stand with one foot ahead of the other, your left

heel almost touching your right big toe.

nd

Normally, stand erect with your feet 4-6 inches apart. Push your shoulder blades apart slightly.

The “trap over” pose is very difficult, and unless you are extremely muscular it is best avoided.

Look pleasant. Don’t grin like the Cheshire cat, but don’t screw your face into a frown either.

A trim haircut will make your head appear smaller and your shoulders broader. Whatever

hairstyle you favor, have it shaped and combed neatly.

To best project your muscular definition, shave your chest, and legs, as well as your back,

abdomen, shoulders and any other visible areas of hair.

57 - -

Be sensible in what you choose to wear. Dark, subdued color bottoms will make your hips

appear narrower, thus making your shoulders appear broader. White will broaden the

appearance of your hips, but will really compliment a deep suntan.

Many bodybuilders use “suntan in a bottle.” Apply according to the directions. A light coat of

baby oil will highlight your definition.

Use lighting to your best ability. Choose a simple distraction free background. Indoors pose in

front of a bare wall, or a solid drape. When outside, stand in a grassy field free of trees,

buildings, etc.. A beach with the water as a background is pleasant. Use natural backgrounds

if you desire but, keep them simple.