Lesson 10
LESSON TEN
**********************************************************
It's hard to believe how fast those weeks go by! If you've been faithful to your weekly lessons,
there's no reason in the world you shouldn't be seeing tremendous improvement. Like we
promised, muscles can be built up fast. Today we'll show you another secret on how to bombard
those muscles of yours.
The Tri-Pump System
This unique system divides exercises into three parts. We'll use the old standby, the barbell curl,
to demonstrate. Take a look at the illustration on this page for an explanation of Part 1.
With the barbell at your thighs as in illustration A curl the barbell up to position B, with your
forearms parallel to the floor. Then lower the weight back to position A. Do 8 reps, always
curling no higher than the halfway point, position B.
As you finish the eighth rep of part 1, go immediately to part 2. In part 2, you curl the barbell
from position A to position B eight times. The curl is completed up to your shoulders, but the
barbells lowered only as far as the halfway point, where your forearms are parallel to the floor.
After the eight rep of part 2, lower the barbell back to your thighs and begin doing eight complete
barbell curls, all the way from your thighs to your shoulders and back again. These last eight
reps will seem rough on your muscles, but they will pump your muscles to a tremendous degree.
This system will force your muscles to GROW!
Naturally, you will have to use a weight quite a bit lighter than you normally use. The weight
should be about 60% less than what you usually use for 10 reps.
It is a good idea to try this system on several different exercises, breaking each one into three
parts as we did the curl. Try the regular floor push-up: Part 1 - from the floor to the halfway
position (8 reps); Part 2 - from the halfway position to a full push-up (8reps); and Part 3 - eight
complete push-ups.
Notice the tremendous pump you get doing it this way!
**********************************************************
Now that you are in your advanced training, you will be raising the number of
sets in each exercise you perform, three sets for each exercise (except leg
raises). For most advanced bodybuilders the three set system seems to work
the best. This advanced training schedule will take longer to follow, but your body
is now conditioned to follow advanced training methods.
We've eliminated assigning a definite number of reps to let you experiment with
different amounts of exercise. Do as many reps as needed to get the best
possible pump. Experiment with higher as well as lower reps. Soon you will be
able to determine how many reps are best for you.
Weight trainers
Exercise 1: BARBELL CURL - Apply the tri-pump system. 3 sets as many reps as possible.
Exercise 2: TRICEPS PRESS - Apply the multiple-repetition system. 3 sets, as many reps as you
can..
Exercise 3: PARALLEL DIPS - As many reps as you can, flush set with Straight Arm Pullover.
Exercise 4: STRAIGHT ARM PULLOVER – As many reps as you can, complete 3 flush sets.
95 - -
Exercise 5: CHIN-UP to the REAR - Three sets of as many reps as you can.
Exercise 6: BARBELL HACK SQUAT - Three sets of as many reps as you can.
Exercise 7: BARBELL CALF RAISES – Three sets of as many reps as you can.
Exercise 8: LEG RAISES - Two sets of as many reps as you can perform.
Non-Weight trainers
Exercise 1: REGULAR CHINNING – Three sets of as many reps as you can.
Exercise 2: TRICEPS CHAIR PUSH-UPS – Apply the multiple-repetition system. 3 sets, as many
reps as you can..
Exercise 3: PARALLEL DIPS – As many reps as you can, flush set with Feet Elevated Push-ups.
Exercise 4: FEET ELEVATED PUSH-UPS – As many reps as you can, complete 3 flush sets with
Parallel Dips
Exercise 5: CHIN-UP to the REAR - Three sets of as many reps as you can.
Exercise 6: ONE-LEGGED SQUATS - Three sets of as many reps as you can.
Exercise 7: CALF RAISES – Three sets of as many reps as you can.
Exercise 8: LEG RAISES - Two sets of as many reps as you can perform
QUESTIONS AND ANSWERs
IS IT POSSIBLE TO BULK UP AND STILL RETAIN GOOD MUSCLE SEPARATION AND
WASH- BOARD ABDOMINALS?
No! You'll have to pursue one or the other. You can't trim down and bulk up in one easy
operation. You first have to bulk up and then train down the excess bulk. Don't worry about the
excess weight around your waist, once you reach your desired weight, it won't be hard to train off
the extra pounds on your waistline. 'When you go off the bulking diet and get on a high-protein
diet, your waist will slim down considerably.
I WANT TO TAKE SOME PHOTOS OF MYSELF, CAN YOU OFFER ANY TIPS?
Most bodybuilders have a short workout before they pose, so that their muscles will be
"pumped up." It doesn't make sense to pose "cold" when you can increase your muscle
measurements by an inch or two just by having a brief workout. Try doing 3 or 4 sets of push-ups
before a photo session. Perform as many reps as you possibly can to force blood to your
muscles. When you've completed the sets, take your pictures. Some bodybuilders rub baby oil on
their skin to give it that shiny effect that so beautifully highlights well-defined muscles
See Lesson 4 for more valuable tips on posing.
HOW CAN I KEEP UP MY ENTHUSIASM FOR BODYBUILDING? I FIND THAT SOMETIMES I
FEEL LIKE SKIPPING A WORKOUT.
Most top bodybuilders have had this problem and have found a solution. Find a training partner
that has plenty of enthusiasm for bodybuilding! Everyone has days when he feels like sloughing
off --not only in bodybuilding, but also at work and in hobbies. When you hit one of those days,
your partner will be there to spur you on and keep you enthusiastic, at least for the 15 minutes or
so that it takes you to complete your routine! When you find a partner, make sure he is energetic,
or else you'll be worse off than before!
I'M ON A SWIMMING TEAM, AND I WAS WONDERING IF MY BODYBUILDING WILL SLOW
ME DOWN IN SWIMMING.
It has been proven that bodybuilding WILL HELP you a great deal in swimming, as well as in
any other sport. You will develop much greater speed and endurance, and your power will
increase tremendously. Most top athletes are turning to bodybuilding to help them be the best in
their sport .Years back, old-fashioned coaches condemned weightlifting, but they have learned
through experience that bodybuilding will bring out the best in an athlete. Your swimming speed
and power will improve greatly.
IF I DO A MILE RUNNING OR JOGGING EVERY DAY, WILL THAT STOP MY GAINS?
No I There ARE a few bodybuilders who do some running every day who claim that it helps
them out in their bodybuilding endeavors. Running won't build you big muscles, most every top
runner you see has skinny legs and an upper body to match. But, running can give you a more
powerful body because it builds up your endurance. Your increased endurance will greatly aid
your bodybuilding, in that you will be able to perform more reps with more weight. As a result,
your muscles will get larger, faster.
HOW MANY TOP BODYBUILDERS INCLUDE RUNNING IN THEIR WORKOUTS?
We would estimate that maybe 2 or 3 out of a hundred might do some running --if that many. We
understand that running is very popular with weightlifters in Russia, and that they all include some
running in their workouts. Americans are very body conscious, and do exercises that build
muscles directly.
I FIND THAT IF HAVE VERY LARGE BUTTOCKS AND HIPS. WHAT CAN I DO TO REDUCE
THEM?
Your problem is probably a reflection of your diet. Obviously, you're eating too much of the wrong
foods, and it's all going to your excess weight department. Almost everyone who gains too much
weight (we don't mean bulking up) finds that it settles in certain areas first: the buttocks, hips,
waist or legs. A high-protein diet and a general exercise routine will usually remedy the situation.
Since an overweight condition usually takes years to come about, you shouldn't expect miracles
to happen overnight. It might take several months to arrest and eliminate the problem. The best
exercise for reducing the buttocks and hip area is the hack squat. All types of abdominal work will
also aid in removing excess fat from your hips and buttocks .
I FIND THAT MY MUSCLES ARE SORE AFTER A WORKOUT. IS THIS NORMAL?
Muscle soreness is a common occurance for the beginning bodybuilder --most especially in
his first couple weeks of training. If you overdo the squat the first time you try it, you'll be lucky if
you can walk the next day I All this is perfectly normal, however, as your muscles have probably
never before had a thorough workout. The soreness will disappear once your body has adjusted
to the workouts. Even advanced trainers will at some time experience muscle soreness, usually
when they try new exercises or when they have a particularly good workout. If muscle soreness
continues with no let up, you are either overworking, or your body is not getting the proper
nutrients. If so, take a week's rest. 'M1en you resume training, take it easier and include plenty of
vitamins and protein in your diet .
I FIND THAT MY WRISTS ARE AWFULLY THIN. HOW CAN I MAKE THEM BIG?
Unless you're a teenager and still growing, you'll never do it. Trying to enlarge your wrists would
be Iike trying to make your feet bigger. It just can't be done. LARGE WRISTS ARE NOT
IMPRESSIVE, anyway. If anything, they would only make your arms and forearms look smaller.
Having small wrists will give you a nice taper from your forearms down, and make your arms look
big! You CAN strengthen your wrists greatly, and make them much stronger than a man whose
wrists might be several inches larger. You'll get plenty of power from the exercises in this course .
I HAVE HEARD THAT EATING DURING A WORKOUT WILL MAKE A PERSON GAIN
WEIGHT IS THIS TRUE?
No! All it will do is bloat you up and make you feel uncomfortable. Some bodybuilders eat honey
during a workout. It's a pure and natural food that supplies a lot of energy.
LESSON TEN
**********************************************************
It's hard to believe how fast those weeks go by! If you've been faithful to your weekly lessons,
there's no reason in the world you shouldn't be seeing tremendous improvement. Like we
promised, muscles can be built up fast. Today we'll show you another secret on how to bombard
those muscles of yours.
The Tri-Pump System
This unique system divides exercises into three parts. We'll use the old standby, the barbell curl,
to demonstrate. Take a look at the illustration on this page for an explanation of Part 1.
With the barbell at your thighs as in illustration A curl the barbell up to position B, with your
forearms parallel to the floor. Then lower the weight back to position A. Do 8 reps, always
curling no higher than the halfway point, position B.
As you finish the eighth rep of part 1, go immediately to part 2. In part 2, you curl the barbell
from position A to position B eight times. The curl is completed up to your shoulders, but the
barbells lowered only as far as the halfway point, where your forearms are parallel to the floor.
After the eight rep of part 2, lower the barbell back to your thighs and begin doing eight complete
barbell curls, all the way from your thighs to your shoulders and back again. These last eight
reps will seem rough on your muscles, but they will pump your muscles to a tremendous degree.
This system will force your muscles to GROW!
Naturally, you will have to use a weight quite a bit lighter than you normally use. The weight
should be about 60% less than what you usually use for 10 reps.
It is a good idea to try this system on several different exercises, breaking each one into three
parts as we did the curl. Try the regular floor push-up: Part 1 - from the floor to the halfway
position (8 reps); Part 2 - from the halfway position to a full push-up (8reps); and Part 3 - eight
complete push-ups.
Notice the tremendous pump you get doing it this way!
Lesson 10
WEEKLY ASSIGNMENT**********************************************************
Now that you are in your advanced training, you will be raising the number of
sets in each exercise you perform, three sets for each exercise (except leg
raises). For most advanced bodybuilders the three set system seems to work
the best. This advanced training schedule will take longer to follow, but your body
is now conditioned to follow advanced training methods.
We've eliminated assigning a definite number of reps to let you experiment with
different amounts of exercise. Do as many reps as needed to get the best
possible pump. Experiment with higher as well as lower reps. Soon you will be
able to determine how many reps are best for you.
Weight trainers
Exercise 1: BARBELL CURL - Apply the tri-pump system. 3 sets as many reps as possible.
Exercise 2: TRICEPS PRESS - Apply the multiple-repetition system. 3 sets, as many reps as you
can..
Exercise 3: PARALLEL DIPS - As many reps as you can, flush set with Straight Arm Pullover.
Exercise 4: STRAIGHT ARM PULLOVER – As many reps as you can, complete 3 flush sets.
95 - -
Exercise 5: CHIN-UP to the REAR - Three sets of as many reps as you can.
Exercise 6: BARBELL HACK SQUAT - Three sets of as many reps as you can.
Exercise 7: BARBELL CALF RAISES – Three sets of as many reps as you can.
Exercise 8: LEG RAISES - Two sets of as many reps as you can perform.
Non-Weight trainers
Exercise 1: REGULAR CHINNING – Three sets of as many reps as you can.
Exercise 2: TRICEPS CHAIR PUSH-UPS – Apply the multiple-repetition system. 3 sets, as many
reps as you can..
Exercise 3: PARALLEL DIPS – As many reps as you can, flush set with Feet Elevated Push-ups.
Exercise 4: FEET ELEVATED PUSH-UPS – As many reps as you can, complete 3 flush sets with
Parallel Dips
Exercise 5: CHIN-UP to the REAR - Three sets of as many reps as you can.
Exercise 6: ONE-LEGGED SQUATS - Three sets of as many reps as you can.
Exercise 7: CALF RAISES – Three sets of as many reps as you can.
Exercise 8: LEG RAISES - Two sets of as many reps as you can perform
QUESTIONS AND ANSWERs
IS IT POSSIBLE TO BULK UP AND STILL RETAIN GOOD MUSCLE SEPARATION AND
WASH- BOARD ABDOMINALS?
No! You'll have to pursue one or the other. You can't trim down and bulk up in one easy
operation. You first have to bulk up and then train down the excess bulk. Don't worry about the
excess weight around your waist, once you reach your desired weight, it won't be hard to train off
the extra pounds on your waistline. 'When you go off the bulking diet and get on a high-protein
diet, your waist will slim down considerably.
I WANT TO TAKE SOME PHOTOS OF MYSELF, CAN YOU OFFER ANY TIPS?
Most bodybuilders have a short workout before they pose, so that their muscles will be
"pumped up." It doesn't make sense to pose "cold" when you can increase your muscle
measurements by an inch or two just by having a brief workout. Try doing 3 or 4 sets of push-ups
before a photo session. Perform as many reps as you possibly can to force blood to your
muscles. When you've completed the sets, take your pictures. Some bodybuilders rub baby oil on
their skin to give it that shiny effect that so beautifully highlights well-defined muscles
See Lesson 4 for more valuable tips on posing.
HOW CAN I KEEP UP MY ENTHUSIASM FOR BODYBUILDING? I FIND THAT SOMETIMES I
FEEL LIKE SKIPPING A WORKOUT.
Most top bodybuilders have had this problem and have found a solution. Find a training partner
that has plenty of enthusiasm for bodybuilding! Everyone has days when he feels like sloughing
off --not only in bodybuilding, but also at work and in hobbies. When you hit one of those days,
your partner will be there to spur you on and keep you enthusiastic, at least for the 15 minutes or
so that it takes you to complete your routine! When you find a partner, make sure he is energetic,
or else you'll be worse off than before!
I'M ON A SWIMMING TEAM, AND I WAS WONDERING IF MY BODYBUILDING WILL SLOW
ME DOWN IN SWIMMING.
It has been proven that bodybuilding WILL HELP you a great deal in swimming, as well as in
any other sport. You will develop much greater speed and endurance, and your power will
increase tremendously. Most top athletes are turning to bodybuilding to help them be the best in
their sport .Years back, old-fashioned coaches condemned weightlifting, but they have learned
through experience that bodybuilding will bring out the best in an athlete. Your swimming speed
and power will improve greatly.
IF I DO A MILE RUNNING OR JOGGING EVERY DAY, WILL THAT STOP MY GAINS?
No I There ARE a few bodybuilders who do some running every day who claim that it helps
them out in their bodybuilding endeavors. Running won't build you big muscles, most every top
runner you see has skinny legs and an upper body to match. But, running can give you a more
powerful body because it builds up your endurance. Your increased endurance will greatly aid
your bodybuilding, in that you will be able to perform more reps with more weight. As a result,
your muscles will get larger, faster.
HOW MANY TOP BODYBUILDERS INCLUDE RUNNING IN THEIR WORKOUTS?
We would estimate that maybe 2 or 3 out of a hundred might do some running --if that many. We
understand that running is very popular with weightlifters in Russia, and that they all include some
running in their workouts. Americans are very body conscious, and do exercises that build
muscles directly.
I FIND THAT IF HAVE VERY LARGE BUTTOCKS AND HIPS. WHAT CAN I DO TO REDUCE
THEM?
Your problem is probably a reflection of your diet. Obviously, you're eating too much of the wrong
foods, and it's all going to your excess weight department. Almost everyone who gains too much
weight (we don't mean bulking up) finds that it settles in certain areas first: the buttocks, hips,
waist or legs. A high-protein diet and a general exercise routine will usually remedy the situation.
Since an overweight condition usually takes years to come about, you shouldn't expect miracles
to happen overnight. It might take several months to arrest and eliminate the problem. The best
exercise for reducing the buttocks and hip area is the hack squat. All types of abdominal work will
also aid in removing excess fat from your hips and buttocks .
I FIND THAT MY MUSCLES ARE SORE AFTER A WORKOUT. IS THIS NORMAL?
Muscle soreness is a common occurance for the beginning bodybuilder --most especially in
his first couple weeks of training. If you overdo the squat the first time you try it, you'll be lucky if
you can walk the next day I All this is perfectly normal, however, as your muscles have probably
never before had a thorough workout. The soreness will disappear once your body has adjusted
to the workouts. Even advanced trainers will at some time experience muscle soreness, usually
when they try new exercises or when they have a particularly good workout. If muscle soreness
continues with no let up, you are either overworking, or your body is not getting the proper
nutrients. If so, take a week's rest. 'M1en you resume training, take it easier and include plenty of
vitamins and protein in your diet .
I FIND THAT MY WRISTS ARE AWFULLY THIN. HOW CAN I MAKE THEM BIG?
Unless you're a teenager and still growing, you'll never do it. Trying to enlarge your wrists would
be Iike trying to make your feet bigger. It just can't be done. LARGE WRISTS ARE NOT
IMPRESSIVE, anyway. If anything, they would only make your arms and forearms look smaller.
Having small wrists will give you a nice taper from your forearms down, and make your arms look
big! You CAN strengthen your wrists greatly, and make them much stronger than a man whose
wrists might be several inches larger. You'll get plenty of power from the exercises in this course .
I HAVE HEARD THAT EATING DURING A WORKOUT WILL MAKE A PERSON GAIN
WEIGHT IS THIS TRUE?
No! All it will do is bloat you up and make you feel uncomfortable. Some bodybuilders eat honey
during a workout. It's a pure and natural food that supplies a lot of energy.
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