Above: the author, 550 x 5.
Below: Great lines, shape AND strength.
"All Show and No Go" seems an appropriate label for most bodybuilders. Many with herculean builds look like they could move mountains, but in reality they are much weaker than their physiques suggest.
There are exceptions and we all know them well by now. Each of these men have strong, powerful, well-developed physiques.
They achieved this by lifting heavy weights.
During the first few years of weight training, I used light weights. Gains were nonexistent. I became extremely discouraged. A friend of mine . . .
Marty Joyce
. . . suggested I train with him and employ some basic powerlifting exercises in my bodybuilding routine. "Why not?" I thought. Nothing else was working. Besides, a change would do me good.
I have never regretted that change.
Marty and I both competed in powerlifting meets and physique contest. Although we trained together and are friends, there was a fierce rivalry between us. Both of us gained from our rivalry. Marty has won the Mr. Maine, Mr. New England, and Mr. Region I physique contest. Not bad for a world class powerlifter. In 1973 he deadlifted 720 at 181, which was a world record.
I also have had considerable success, winning more than 100 trophies while competing in physique and powerlifting contests.
I sincerely believe a person who is having difficulty gaining size and strength should incorporate some powerlifting movements into his routine. I suggest a trainee should develop size and strength first, THEN strive for a more polished physique. It sounds easy, but it's not. Any time you lift heavy weights, your body will ache, but don't give up. Try to attain the goal you have set for yourself.
Marty Joyce and I adhered to the following program which we found to be very effective.
MONDAY - LEGS
A. Squat -
135x10 / 225x10 / 315x10 / 405x10 / 450x10 / 475x8 / 500x5
B Leg Extension -
100, 125, 150, 125 all for 10
C. Leg Curl -
75, 100, 110, 110, 100 all for 10
TUESDAY - CHEST
A. Bench Press -
135, 225, 275, 315 all by 10; 350x8 / 375x5 / 400x3 / 275x10
B. Incline DB Press -
80, 90, 100, 110, 40, 50, 60, 50 all for 10
SHOULDERS
A. Heavy Presses -
100, 135, 175 all for 10; 200x8 / 225 x 8 / 225x5
B. Three-Way Lateral Raise Tri-Set -
Front / Side / Rear
WEDNESDAY - BACK & ARMS
A. Pulldowns -
100, 125, 150, 175 all for 10; 200x8
B. Corner Rows, not corn rows you moron -
100, 150, 200, 250, 135 all for 10
C. Deadlift -
225x10 / 315x8 / 405x6 / 475x6 / 500x4 / 525x4
BICEPS
A. Barbell Curl -
100, 115, 125, 130 all for 10
B. Incline DB Curl -
40 x 10 x 4
TRICEPS
A. Lying EZ-bar Extensions -
100, 125, 150, 150 all for 10
B. Pressdowns -
80, 90, 100, 110, 120, 120 all for 10.
Enjoy Your Lifting!
If you believe or have been led to believe you're a decent creative writer, I recommend humbling yourself monthly at the altar of Gary Lutz. https://www.amazon.com/Complete-Gary-Lutz/dp/1733535918
ReplyDeleteHow 'bout if I believe I'm an INdecent creatine...er, cretin...er, cretaceous, dammit, CREATIONIST (wait -- no, that's still not right. Left, maybe) writer??
ReplyDeleteI'll check out that altar.
In high school, when I utterly failed to be a girl-magnet therefore became desperate so resorted to the drug of bodybuilding and its inadvertently ensuing addiction, I utterly succeeded without really trying academically. As an 11th-grader, took a high-level English elective class, "Writing As An Art". Course required one short story submitted weekly.
No problemo for this involuntary celibate - - I'd been writing gothic, sci-fi, and fantasy fiction for my personal escapism for years, so had a pile high enough already that I didn't need to pen a new one until the last four weeks of that course.
These days, nah. I limit my two-fingers, eyes-watching-the-keys typing style to composing annoying contrarian critiques of various soap-boxers evangelistically preaching yet-another "The Answer!" on forums.