Thursday, June 9, 2022

Ernest Cottrell Training Letter - 1975









After transcribing this Ernest Cottrell article onto the blog . . . 


I remembered outstanding illustrator Steve Wedan posted this letter some time ago over at the Drapers' site. Hope you don't me mind putting it here, Steve, and I hope readers find it interesting; I know I did! 

You may know some of Steve's work from several Hardgainer magazine covers he created, along with illustrations in various muscle mags. 




12/24/75

Hi, Steve--

Thanks for all the information you sent me! This really helps me to do the job correctly. To begin with, let's deal with your diet. My records show that you don't have my Bodybuilder's Cookbook, so I'm sending you one. Read it thoroughly and carefully since your diet is very inadequate for bodybuilding purposes.

I want you to get at least 200 grams of protein daily, and only about 150 grams of carbohydrates daily (even cut this down if you start to get too smooth), and a total of 4,000 calories from all the foods you eat daily. My Bodybuilder's Cookbook" makes this easy. I also show you how to eat 5 or 6 smaller meals per day in the book, and this will serve as a good guide for your eating habits. After you start eating the way you should, send me another one-week eating record so I can analyze it. Be as accurate as possible when you mention portions so I can send you appropriate instructions. 

You were very complete about all the other information I requested, so let's get to your workout. Here's your workout schedule, and it'll be a 6-day per week program that will equally distribute the exercises for certain bodyparts so you won't totally exhaust yourself by exercising too many bodyparts for too much, and by doing too many exercises. Right now, you need a much simpler routine of exercises that will get those deep muscle fibers, and still allow you to leave the gym with enough energy that you still want to work out.

Monday/Thursday

1) Barbell High Pull: 
4 x 6 reps, followed by 4 x 8. Start with the barbell on the floor and grasp it as if your were going to do a regular deadlift with legs bent and back flat. Hands should be about 12" apart, and both palms facing you; then proceed to do rapid deadlift immediately followed by an upright rowing motion 'till the bar is about at middle of chest, elbows high and out to the sides. Hold bar here a moment, then lower until weight just barely touches floor and repeat in a smooth, continuous manner. Rest 5 minutes, then: 

2) Underhand Lat Pulldowns: 
5 x 8 reps. Grasp lat bar with hands 6" apart, palms facing you; then as you pull bar down arch your back and pull bar to middle of chest. Rest 5 minutes; then: 

3) Weighted Dip: 
4 x 6, then 4 x 8. Rest 5 minutes; then: 

4) Flyes: 
4 x 10. Rest 5 minutes; then: 

5) Dips (bodyweight only): 
6 sets to failure. 5 minutes rest between sets. 


Tuesday/Friday

1) Barbell Cheat Curl superset with Triceps Pressdown: 
4 x 5 followed by 4 x 8. 
Superset these two exercises, but rest 30 seconds between each exercise change. Rest 5 minutes, then: 

2) Lying BB Triceps Extension
superset with
Close Grip BB Curls: 
4 x 10. Superset these two exercises without the rest as for the previous two. The close grip curl is with hands 8" apart and the elbows against the stomach. Lean forward a little as you curl. Rest 5 minutes, then:

3) Dumbbell Concentration Curl: 
3 x 12. No rest, then: 

4) Hanging Wrist Roller: 
3 x 1 roll, followed by 3 x 2 rolls. This one is done by letting the arms and weighted cord hang down in front, not out to front as normally done, and you will have to stand on a bench or box. The first roll should always be to wind the cord around the dowel towards the body, then lower with the same wrist action and roll the cord up in the opposite direction. 1 roll is the weight up and down both ways. Don't be afraid to use heavy weight and make your forearms really work hard; and where I say "1 roll" this is obviously with heavier weight than "2 rolls." Rest 2 minutes, then: 

5) Hand Grippers: 
6 sets to failure, alternate hands. Rest 15-30 minutes, then:

6) One Leg Calf Raise: 
6 x 12. Hold a dumbbell in one hand, ball of foot on a 4" or higher block of wood, at the top of the movement try hard to raise even higher 3 times. In the low position, bounce 3 times to fully stretch the calves, and this is to be done every rep.


Wednesday/Friday

1) Barbell Hack Squat 
superset with
Stiff Arm Breathing Pullover: 
5 x 8 hacks; 5 x 12 pullovers. 
The hack squats should be done holding a barbell behind the beautocks, heels up on a 2" block, feet about 12" apart, toes slightly pointed outwards. Then as you try to keep your upper body as upright as possible, squat down until the plates just barely touch the floor, return to standing position and immediately repeat. The pullovers should be done with relatively light weight (about 20 to 25 pounds) and up on a bench. The deep breathing is more important. Rest 5 minutes, then: 

2) Jumping Squats
superset with breathing pullovers: 
4 x 10. Hold dumbbell in each hand at your sides, then squat down flatfooted and jump as high as possible. The lower the ceiling, the higher the jump, damnit! Rest 2 minutes, then:

3) Leg Extensions:
4 x 8. Do these slow, hold legs in the straight out, contracted position a full 2 seconds before lowering s  l  o  w  l  y. Rest 15-30 minutes (no typo here or above), then: 

4) Bent Legged Situps
superset with 
Overhead (Saxon) Sidebends: 
4 x 15. 

Enjoy Your Lifting! 





  














35 comments:

seven_scales said...

6 days a week, hi pulls, saxon side bends and hack squats; this cottrell guy is a real so-n-so...
christ sakes man!

and yet, an entire day devoted to arms. I can see the light...

giveitaname said...

He's a delightful taskmaster aiming to break down barriers between pain and pleasure who would like to alter the Gregorian calendar to allow for training eight days a week. I sure do like his Bodybuilder's Cookbook. But where's the duck eggs, Greek yogurt and homemade preworkout drinks? You think this is volume, check out his brother Bert's stuff. The youngest of the clan coupled with Cottrell to open a gym in California back then. Frank & Ernest's Hollywood Health Emporium and Schvitz. Word is they were chin deep in women there. And tasty sandwiches! I like the Cookbook. Have a good one and keep going to the light before the dark takes over again.

It's true!
All life's bullshit
she swing like
a pendulum do.

seven_scales said...

sommatimes eyou gotta take a schviiiiitz. while drinking kefir and eating fage and all other jars of peanut butter you dont want, i want the rest.

I think I may have seen his articles on the greg taper site, with the "dezso ban slax" appendix. not fanboying here [maybe a leetle] but i love this site. i look at it every day. cheers mate.

giveitaname said...

Half-empty jars of PB accepted?
How 'bout half full ones?
I have many and keep forgetting there's already one open. It's becoming problematic and my bread's running out.

I Like Gregory and what he does with his site. My drawers jawed, er, jar dropped JAW DROPPED DAMNIT when someone showed me his Tight Tan Appendix!

giveitaname said...

"Yeah, I tried this one, but ran outta calendar, Roy."

giveitaname said...

I am thinking of ways to use all that peanut butter and seem to keep thinking "kennel"

giveitaname said...

On the first day of Christmas old Ernest gave to me . . .

giveitaname said...

A dog with a hard on on.

giveitaname said...

Man almighty, I can't wait to finish up this Sunday shift and have a cold one.

giveitaname said...

Grief not bed, it's a long one.

giveitaname said...

The shift, not the dog.

giveitaname said...

I would like to play word-tennis but my balls have not been returned.

giveitaname said...

So much for the integrity of folks I loan to!

giveitaname said...

"Please note that on New Blogger, rolled out fully in May 2007, you can no longer edit comments. I'm leaving this post up just for historical interest. Editing comments posted using Blogger's own commenting system is impossible."

Should read: Greif not bad" up there.

giveitaname said...

We took a trip to Alaska for a lark.
"How's the grief up there?"
Not bad.

giveitaname said...

"You misspelled grief."
I know, right? You'd figure after all the dead ones I'd have this cocksucking thing down!

giveitaname said...

Spoken by a mortician in the bathroom of a gay bar.

giveitaname said...

"Swallow your pride and be a man, damnit!"

giveitaname said...

For a time, I partied with a rather short fellow.
Five foot two, eyes of blue,
loved to cum in dirty shoes.

An avid tennis fan as well!

giveitaname said...

Just a quick question here on the article:
When you shove your fist deep within the viscera of a living person and work your way up to the heart, do you twist clockwise or counter-clockwise? Also, do you find, as stated in the article, that it's easier to rope someone to a chair, bite off the bugger's tongue and chew 'er like gum, while carrying on from there with some etcetera's before disposing of the filth you've never met before, AND get away with it repeatedly over time. . . if you look absolutely average and can blend it easily without being remembered . . . or, is it better to get a shit ton of tattoos, develop large muscle-lumps, and present yourself as an 'evil' guy?

giveitaname said...

Hello giveitaname! Glad to know you're out there reading. It makes fuck all difference to me and is greatly appreciated! Fucking hell, clock. 42 minutes to go.

giveitaname said...

Now, to answer your question, I prefer a few warmup sets and at most two work sets to positive failure. Thanks for reading! Please let me know I am liked and appreciated, and I will do same for you. Honestly, Love, I think I'd just disappear without knowing that! Enjoy Your Lifting!

giveitaname said...

35 and counting.
What is this, a honeymoon orgasm count?

giveitaname said...

34 minutes to go!
When I was 34, I was an absolute bore. I was an absolute bore, when I was 34.

giveitaname said...

32 to go! Chill that flipping glass, bartender!
When I was 32, that guy who came in his shoes. At 32, my socks would stick like glue . . . oooops!

giveitaname said...

Yeah, yeah, yeah, what fun. A real smarty. When you suck an army do you suck the small ones last, do you fuck them till your ears bleed and your back is way past gassed. Now tell me when I ask . . . when you suck an army do you suck the small ones last.

giveitaname said...

25 minutes! I am so bored I am changing my sexual preferences. When I was het er oh, it was . . .

giveitaname said...

22 minutes. Okay, I am glad I got that out of my system but would have preferred the toilet and not my pants. Shitting yourself at work is like a box of chocolates, ain't it, Forrest!

giveitaname said...

17 minutes. Oh pinch another log on the fire, cook me up some stench and send it . . . is that clock working? I know I ain't.

giveitaname said...

Can someone please pick up

that "Please note that on New Blogger, ROLLED OUT FULLY in May 2007" and run with it. I do hope NEW BlOGGER has had it fully rolled out a time or two since then, don't you?

Close 'er up and head fer liquor, Bozo!
Enjoy Your Lifting!

giveitaname said...

Come on man. I'm just pullin' yer 3-leg, yankin' yer flesh-chain. Tryin' to water down my thoughts so as nots to offend!

giveitaname said...

The ship pulled out and away from the dock, sank gradually back into the sunset, leaving little trace but the white foamy waves atop the cooling seas. Oh oh. Do this mean pulling out after Mccumming? I can't be certain anymore if anything on this blog ain't just, well gosh, littered with sexual innuendo from day one. Best go back to square one, post the first, re-read it all and find out!

giveitaname said...

Yawns-a-Plenty, Folks! If words be weapons, why ye carry a derringer? That be the question, that be the IT.

Anonymous said...

Are you losing "it" ?!? By "it" I mean your huevos rancheros.

giveitaname said...

Not with these prices! It's vomit, floor, plate, face, in that order.

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