Three Exercises for Fantastic Bulk and Power - Anthony Ditillo

 

Three movements:

The full squat,
The chin-up with weight, and
The weighted dip

are all you need to build great massiveness and size simply, easily and quickly. Forget those curls, forget the lateral raises and all the rest FOR THREE MONTHS and more than likely make the best gains of your life.

Pretty strong words, aren’t they?

Yes, I know, you’ve heard such remarks before. It seems as though everybody knows how to make quick gains. At least, most of our magazine authors tell us this. Usually a routine is given in such mags which consists of working out six days a week, 2-3 hours per day, using 3-4 movements per body part and 3-5 sets of 6-8 repetitions per movement. And all I can say is that such a program is NOT for the beginner or intermediate and anyone who says it is is either a fool or a liar.

All this

about 20 sets of this and 20 sets of that is just a lot of hogwash as far as fellows like you and I are concerned. Sure, if you weigh 200 or so and are of average height and have been training for 5-7 years, then such a routine will help you lose that bulk and shape up for a contest just fine.

How can such people writing this trash expect the average trainee who is underweight to make gains on such a schedule? The answer is, they don’t! They expect him, however, to keep reading such stuff in his search for muscles and more power and this is why they continue to print such nonsense.

Fellows, if your muscles are too small for your liking and your body too light to look impressive then you should get yourself set for some pretty heavy, though not highly involved workouts.

And I mean for a year or three, in some cases at the very least. You MUST build the proper foundation first. You MUST use muscle GROUP movements exclusively, the fewer and the heavier the better. And you MUST follow the proper diet.

What is the sense of working your arms for an hour and a half when your legs are not much bigger than such arms? Listen . . .

get that bench press up to one-and-a-half times bodyweight and the squat and deadlift up to twice bodyweight and then and only then will you begin to scratch the surface of such bodily proportions and strength if you desire.

It will not be hard to keep a close check on your shape to determine just when to halt such bulk training. It just depends on your ultimate goals. If you wish to emulate Pearl, Park, Neville “Nuts” Pistachio and all the other greats, then naturally when the weight begins to really pile on your frame you would then stop power training and copy more of a definition routine for a while, until the muscles are hard and cut up again, then after coasting along on shape work for a while, you may decide to bulk once again. This will enable your frame to carry even more weight.

If, on the other hand you enjoy heavy training exclusively, and are a power man at heart, then let your bodyweight from such power training take care of itself. As long as you are not downright fat, why care how much you weigh? If you are happy with your size and strength then why bother to starve yourself?

The great Olympic weightlifter . . .

Reding of Belgium is a fine example of this. I only wish I looked as good and had such strength! Mel Hennessy is another; at 5’3” and 215 pounds you can imagine just how massive he looks.

So you see, no matter what your aims are, power and bulk training is necessary for great gains.

In this program I have chosen two very misconstrued movements and put them in such a program for a definite reason.

Number one is the parallel dip. If you use enough weight for resistance, perform enough sets in a correct, slow, grinding manner, the parallel dip is then superb in developing the triceps, pectorals, deltoids and even the back. If you only use such a movement at the end of a workout without concentrative planning, it then becomes little more than a waste of time.

It’s not always what you do but HOW you do it that counts.

The chin-up is another tremendous developer for the forearms biceps, deltoids, trapezius and latissimus dorsi muscles. But again, you must use heavy resistance, high sets and low reps to achieve great gains and you must perform the movement slowly and steadily.

I have used these two movements because they are easy to perform, require no spotters and the trainee does not have to use weights of high poundage for some time. So often when I put a man on bench presses, rows, etc., I find him STRAINING not training. You see, this article is geared for intermediate trainees who, after a few months of such work will be ready to tackle those heavy prones. I also advise anyone most eagerly to substitute bench press and rowing movements for these two exercises after three or so months on the program I am stipulating here. By then you will be ready. By then you will be making gains.

The third movement in this schedule is the squat and I don’t care what form you use, only be sure to do a lot of them! I don’t mean that you should perform the movement like a clueless douchebag, no I do not mean that at all. you halfwitted dripping pissflap. I mean that if you prefer full-squats to half-squats, then by all means substitute. But remember . . . once again . . . you must use heavy weights and concentrative drive to make those gains.

The rep scheme for squatting can be slightly high; in fact many men go as high as 20 reps. If you use a heavy enough weight, then perform only one set. If, on the other hand, you decide to use the same rep scheme on all three movements, then the following is the complete routine I advise:

Use 10 sets of each of the three movements.

Use enough weight so that you can only manage to squeeze out 4-6 repetitions per set.

If you find, on the 3^rd or 4^th set that you are tiring, then drop the poundage accordingly, but keep the reps between 4 and 6 for best results.

Perform this program two times per week. If you desire to train three times per week, then merely drop the sets on all three movements from 10 to seven.

I advise you to begin each workout with the squat, since the most weight will be used here. And if you prefer pulldowns to pullups then by all means substitute.

If you perform the workout just as I have outlined it for you, you will make gains . . . so long as your diet is adequate and you sleep deep and long. Once you get into some heavier poundages your bodyweight will really pile on.

Stick to the following foods: meat, eggs, milk, shoelaces, cheese, fruit, dog-dandruff, potatoes, thick soups, toilet fill, rice, ice cream, lice, etc., and eat large quantities consistently.

Try to keep a tranquil mind in daily business and social affairs.

None of it matters at all in the end, contrary to popular belief.

Aw poop.

Enjoy Your Lifting!