Bodybuilding for the Beginner - Bob Gajda (1967)

As told to Bill Starr

Strength & Health October 1967

This is the first in a series especially for beginners. In future issues each exercise listed in the beginner’s program will be analyzed and discussed.

The confusion that exists in the mind of the novice bodybuilder is universal and indeed worthy of more consideration than it has received. Admittedly, we who write in the numerous bodybuilding publications and who profess knowledge of physical culture have sorely neglected this aspect. What most noviates are seeking is a simplification of terminology and a concrete program of physical development.

Before I attempt to offer any plan that might clear up some of the confusion, I want to caution the reader that there does not exist any miracle system of pill that the explorers in the bodybuilding game are professing. What must guide us always is logic and reason and not the obvious super-sell that we are continually exposed to. Basically, the only real secret is hard work, dedication, perseverance and patience.

PROGRESSIVE BARBELL SYSTEM

An individual just starting to exercise must always use moderation. He should concern himself with conditioning the body to be able to support more weight as the individual progresses. The same principle applies in all exercises regardless of how they are performed.

Rule I – Whenever lifting a barbell off the floor, regardless of poundage, always keep the arms straight, the back arched (never humped) and do all the lifting by the extension (straightening out) of the legs. This practice will eliminate injuries to the back.

Rule II – Always warm up sufficiently before attempting heavy poundages. Work up in graduated poundages progressively heavier.

Rule III – Seek advice from knowledgeable people. Constantly seek advice for there is always something to gain by question. However, learn to think for yourself because you are an individual and must determine your own capability.

Rule IV – Never miss a workout. If you plan three workouts every week, then allow nothing to keep you from your workout. Continue to have enthusiasm  and be patient, a quality product always requires this.

Rule V – Always use the progressive method. Your muscles should be coaxed into heavier poundages. You just cannot shock the body into heavier poundages and growth.

Rule VI – Never overwork. Always leave something in reserve after workout. Never deplete your nervous energy by overworking to the point of exhaustion. If you’re tired some days, cut your workout in half.

Rule VII – Enjoy normal healthful hygiene. Get plenty of good wholesome food, like meat, cheese, eggs and dairy products. Obtain enough sleep so you awake refreshed. Keep a tranquil mind and enjoy social recreation.

Rule VIII – Outdoor recreation and sports will benefit the body greatly. Sunshine and fresh air are still prime requirements, so have fun. You don’t have to quit all forms of social life because you’re a bodybuilder.

Rule IX – Regular toilet habits are essential. Constipation is still a great problem. Drink plenty of water and avoid garbage like soda, cake, hot dogs and candy.

Rule X – Smoking and alcohol should be taboo.

EXERCISES (Perform in Listed Order)

Note: warm up before attempting exercises

1.        Military Press – Feet ten inches to one foot apart. Hands shoulder width or slightly wider on bar. Clean to shoulders. Apply breathing rule. Extend weight to arms length above head. Let down to chest and repeat (use barbell.)

2.        Lateral Raise – (Dumbbell) Hold bells to side with palms inward toward body. Raise with palms down and maintain them that way. Raise laterally to position overhead. Allow bells to descend to original position

3.        Supine Press – Lie on back on bench. Hold barbell over chest with arms extended. Allow weight to go down to chest. Return to normal position. Use hands slightly wider than shoulder width. Breathe deep (on all exercises.)

4.        Rowing Motion – Feet one foot apart to 2 feet apart. Bend upper body trunk over so as to make upper body at right angles to lower. Grasp bell shoulder width. Pull bell up to chest and maintain position. Bend legs slightly to relieve strain on back.

5.        Arm Curls – Hold barbell at thigh level with palms facing out. Flex arms so as to bring bell to the chest and shoulders. Hands should be shoulder width on bar. Avoid back bend. Use only arms.

6.        Deep Knee Bend – Tak barbell on shoulders (preferably from barbell rack when using heavy weights.) Place bell evenly on shoulders. Place 2” block under heels of feet. Allow legs to flex and go down to squatting position with barbell. Breath deeply before doing. Rise to starting position. This exercise should be done for 10-15 rep.

7.        Pullover – Lie on back with barbell above chest, arms extended. Allow weight to go slowly backward toward the floor and behind the head. Maintain arms in straight position. Allow weight to descend to full extension of muscles, then bring back weight slowly to original position over chest.

8.        Sit-ups – Hook feet under belt on incline board. Lie flat. Interlace fingers behind neck. Bring trunk up bending at the abdominal region and touch knees with elbow of alternate arm. Left elbow to right knee, etc. Do 20-25 rep. and increase without using weight behind neck.

9.        Shoulder shrug – Hold a dumbbell in each hand. Shrug shoulders up and backward.

Note: 

1. I always do sets of 3 of one exercise before going to another with exception of the deep knee bend and the pullover. Do pullovers immediately after doing deep knee bends.

2. Rest two minutes between every set, unless energy permits individual going on.

3. Deep breathing is secret of large chest development.

BARBELL SYSTEM

Terms:

1.        Repetitions (reps) - number of movements performed of a certain exercise.

2.        Sets – Number of groups of repetitions performed. A brief rest is required between sets.

3.        Barbell – Long bar, 5 to 7 feet long with weights on each end. Both hands are used to perform exercises.

4.        Dumbbell – Small bar – 1 foot long with weights on each end and used in one hand. Most exercises with dumbbells require one in each hand. Sometimes each arm is done separately.

5.        Lateral – To the side of the body

6.        Clean – Bringing weight from the floor to the shoulders

Procedure:

In any exercise always perform from 2-3 sets of a particular given exercise. With a weight that can be handled comfortably from 6 to 10 reps, the novice should begin  with limbering up exercises. Each exercise period, the novice should try to increase 1 repetition in each exercise. Example: If you do a particular exercise by starting out with five repetitions and that leaves you comfortably tired, then the next period you should try to increase by (1) repetition, thereby, performing 6 repetitions. This should be continued until you have reached 10 reps, add on 5 pounds altogether to the barbell. This should cut the repetitions down to from 5 to 8. Increase as before and when you do 10 reps, add on 5 pounds more. Continue this procedure on the chart, number from 4 to 12. Each time you master one more repetition cross it off with a pencil and strive in the next period for the next highest number. Mark the weight used on your cards for each exercise along with the number of repetitions. Keep an accurate account of your progress from workout to workout. If you seem to be developing slow, don’t be discouraged. Some individuals develop faster than others, but all will develop if they employ the proper programs and health practices. 

More Gajda training here: https://ditillo2.blogspot.com/2014/02/the-philosophy-of-sequence-training-bob.html

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