"Ta peau si lisse" - "A Skin So Soft" released June 19th of this year. I
was very impressed with this documentary, and for a change viewed a bodybuilding film and wasn't bored to
yawning tears by the first 20 minutes. There are some good reviews by
people who are not lifters at the second link above -
This one in particular:
. . . open-minded cinephiles will be surprised as they are drawn into a universe in which they may have had very little interest."
This one in particular:
. . . open-minded cinephiles will be surprised as they are drawn into a universe in which they may have had very little interest."
It shows the day to day of it, in a very patient way, with spare but meaningful dialogue.
There are two or three scenes capturing some the men involved in training others, and one being trained that really showed me some new things. I'd really recommend this film . . .
not to everyone, but to those with enough patience to enjoy a film on bodybuilding that doesn't choose to blow out your eardrums with typical music and bang you over the head with faux celebrity development. There be rewards here!
It's media at this level that, I believe, can result in a better understanding among non-trainers of bodybuilding. And did I mention there's also a strongman/wrestler in it?
No matter what subsection of the Iron Sports you are interested and involved in, check it out when you get a chance to relax and go with it.
There are two or three scenes capturing some the men involved in training others, and one being trained that really showed me some new things. I'd really recommend this film . . .
not to everyone, but to those with enough patience to enjoy a film on bodybuilding that doesn't choose to blow out your eardrums with typical music and bang you over the head with faux celebrity development. There be rewards here!
It's media at this level that, I believe, can result in a better understanding among non-trainers of bodybuilding. And did I mention there's also a strongman/wrestler in it?
No matter what subsection of the Iron Sports you are interested and involved in, check it out when you get a chance to relax and go with it.
Walter Milner, Vancouver, B.C. circa '75 - 76.
Trained at the East Hastings Western Gym.
Capable of raw gym lifts of
Bench - 405 x 3 touch and go
Deadlift - 575
Squat - 600
at bodyweight under 200.
A few more Chuck Sipes things here:
Don Howorth
Whenever I think of shoulder development, the name Don Howorth automatically comes to mind. Here is a champion who started with average development but who, after much concentrated effort, eventually built what must be the greatest shoulders in bodybuilding today.
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| Motivated enough yet, Buddy? |
When planning a shoulder training routine it is wise to consider the three heads that make up the deltoid:
The anterior head which, when developed to full capacity creates the much sought after pec/delt tie-in. The lateral head which add w i d t h to the shoulders. The posterior head for that dense, thick look.
Your exercises should thoroughly attack all three deltoid heads if you are to reap the desired results from your training routine.
Specialization
While there are a number of trainees whose shoulders respond very well to normal deltoid training, the majority will need specialization work. From the start, I would like to point out that specialization training is strictly for advanced trainees. Only those who have been training for at least one year consistently need think about undertaking this schedule.
Priority
Specialization is most effective if you hit the area at the start of your training session, when your energy and enthusiasm are at peak levels. You should, however, never attempt to specialize on more than one bodypart at a time. Having brought one muscle group to the required standard of balance with the others, you may then switch your attention to another. But always ONE AT A TIME.
Caution
While I am a great believer in the use of progressively heavier training poundages, I wish to point out that quite a number of shoulder injuries are the result of trying to handle maximum training poundages before the shoulder muscles are completely heated and prepared.
Trainees should constantly strive to use heavier and heavier poundages. This will force the muscles, the deep fibers, to work and the result will be more massive, stronger shoulders. But nothing will be gained if the poundages attempted are so beyond the capabilities of the trainee he is forced to swing his way through the exercises. EXERCISE STYLE SHOULD NEVER BE SACRIFICED. Force the muscles to handle heavier and heavier weights but never become so enthusiastic that you lose all sense of proportion.
It is a good rule in shoulder training to stick with a poundage that you can use for a maximum of 10 reps which allows you at least five good, very strict repetitions. Always train quickly and aim for the best pump of the area being attacked. One more point before we get into the actual exercises. Train in a long sleeve sweat shirt and keep your whole body warm during your workouts.
Exercise 1 - Press Behind Neck:
This is a wonderful delt exercise, one that will pack size and strength into the area. I start with a very light poundage and perform 2 quick sets of 15 reps to thoroughly warm up the area in preparation for the bombing that will follow. Having satisfied myself that I am ready to start work, I choose a poundage that will allow me 5 reps. I stick with this poundage for 2 sets and then I increase the weight so I can just squeeze out 3 sets of 3 reps. By this time my deltoids appear like melons. Pumped up to capacity. Inflated to infinity. Deliciously dilated. Yes! Swell swelling, Baby! But there is one more heavy set to come. This time I choose a weight which I can manage for just 2 tough reps. Then I take a short rest before lightening the bar to a moderate poundage and pressing it for an eight flushing reps. Altogether, not including the 15's for warmups, I have then performed 8 sets - 2 x 5 | 3 x 3 | 1 x 8. Read the above carefully and perform the PBN as outlined. It will work wonders for you.
After a short recoup pause, I perform the next two exercises in SUPERSET style. To superset, you do not rest at all after the first set, but move immediately to the next exercise for a set. Then, you take a slight pause and repeat the two exercise combo.
Exercise 2 - Barbell Front Raise:
Exercise 2 - Barbell Front Raise:
Exercise 3 - Dumbbell side lateral raises will add great thickness to your deltoids and give you that desirable wide look. Use a pair that will allow you strict performance of 10 reps. Heep your palms facing downward throughout the movement [however, I have found that when one of my shoulders is giving wee grief to me, changing the direction the palms face, just tweaking that on that particular day, can take some of the ouch away and let me get in good reps still]. Slowly raise the bells until they are parallel with the floor. Hold for a count of 3, contracting the side delts strong, Strong . . . STRONGLY before returning SLOWLY to the starting position.Do 10 reps.
Now you take that rest pause. Rest just long enough to catch your breath before repeating for 3 more supersets. You should aim to shorten your rest pause with every workout, until you barely need to take a break!
Exercise 4 - Seated Front Press:
Adopt a seated position on a flat bench with barbell held at shoulders. Take a deep breath and press the bar to arms' length above your head. Breathe out as the weight is returned to starting position. Try to force out the last two or three reps and constantly strive to handle heavier weights, not at the expense of style. Do 4 set of 8.
Exercise 5 - Bentover Lateral Raise:
Here's a really good one for the posterior deltoids and the muscles of the upper back. Take the same poundage that you used earlier for the lateral raises. Bend over from the waist until your upper body is parallel with the floor. Now bring the bells up to shoulder level. HOLD FOR A COUNT OF THREE before returning to starting position. Try to resist the dumbbells as they travel backwards. Force them to move in a straight line with your shoulders. 4 x 10 reps.
This, then, is your specialization routine. You should try to train as quickly as possible. I go through the whole routine is less than 45 minutes. Take your time at first but gradually speed up your training tempo. Training tempo does not necessarily mean rep speed, eh.
Those of you who have followed my training career will know that I place great importance on my nutrition. It is just plain ridiculous to attempt a specialization routine if you are not prepared to make adjustments in your regular diet. You should be sure your regular meals supply you with adequate protein and vitamins so that your body may recuperate from your training. What's more, you also need extra nutrients to encourage and cover growth. I will for your guidance, as an example, the kind of diet I employed before my last Mr. Olympia appearance.
Breakfast:
2 pieces whole wheat toast
Whole grain cereal and milk
Fresh fruit
2 eggs and 2 beef burger
Fruit juide
Lunch:
Tuna sandwich
Soup
Salad
I glass whole milk
Ice cream (vanilla)
1 banana
Supper:
Fruit
Steak or fish
Salad
1 glass of milk
Yogurt
Between meals, six times a day I had a special drink that might be of interest to you. It consisted of milk, honey, black strap molasses. 3 raw eggs, protein powder and ice cream.
Now you take that rest pause. Rest just long enough to catch your breath before repeating for 3 more supersets. You should aim to shorten your rest pause with every workout, until you barely need to take a break!
Exercise 4 - Seated Front Press:
Adopt a seated position on a flat bench with barbell held at shoulders. Take a deep breath and press the bar to arms' length above your head. Breathe out as the weight is returned to starting position. Try to force out the last two or three reps and constantly strive to handle heavier weights, not at the expense of style. Do 4 set of 8.
Exercise 5 - Bentover Lateral Raise:
Here's a really good one for the posterior deltoids and the muscles of the upper back. Take the same poundage that you used earlier for the lateral raises. Bend over from the waist until your upper body is parallel with the floor. Now bring the bells up to shoulder level. HOLD FOR A COUNT OF THREE before returning to starting position. Try to resist the dumbbells as they travel backwards. Force them to move in a straight line with your shoulders. 4 x 10 reps.
This, then, is your specialization routine. You should try to train as quickly as possible. I go through the whole routine is less than 45 minutes. Take your time at first but gradually speed up your training tempo. Training tempo does not necessarily mean rep speed, eh.
Those of you who have followed my training career will know that I place great importance on my nutrition. It is just plain ridiculous to attempt a specialization routine if you are not prepared to make adjustments in your regular diet. You should be sure your regular meals supply you with adequate protein and vitamins so that your body may recuperate from your training. What's more, you also need extra nutrients to encourage and cover growth. I will for your guidance, as an example, the kind of diet I employed before my last Mr. Olympia appearance.
Breakfast:
2 pieces whole wheat toast
Whole grain cereal and milk
Fresh fruit
2 eggs and 2 beef burger
Fruit juide
Lunch:
Tuna sandwich
Soup
Salad
I glass whole milk
Ice cream (vanilla)
1 banana
Supper:
Fruit
Steak or fish
Salad
1 glass of milk
Yogurt
Between meals, six times a day I had a special drink that might be of interest to you. It consisted of milk, honey, black strap molasses. 3 raw eggs, protein powder and ice cream.
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