Copyright 2005 by Zananda Incorporated, PO Box 4088, La Mesa, California 91944, All rights reserved including the right of reproduction in whole or in part in any form. Manufactured in the United States of America. First printing October 2005, 2nd printing August 2006 Cover photo by Jack Mitchell, 1979 The Zane Body Training Manual ISBN 0-9636167-3-0 CONTENTS Why the Zane Body? The bodybuilding equation Knowledge of results 2 types of motivation The Full Body Routine Elements of good form Stretching Zane Nutrition The Caloric Equation Food journal Easy recipes Your Workout Diary The 2 Way Split Routine Upper body workout Lower body workout Variations for men & women The Growth Program How I did it then, How I'd do it now Bodybuilding's 3 Rs Zane Experience Workout Program Training Cycles Day 1: Torso Day 2: Abs, thighs, calves, aerobics Day 3: Triceps, Biceps, Forearms, abs, aerobics Healing Injuries Mind, body and metaphor Psychological steps in healing injuries Physique Competition Pre contest workout routine Day 1: Torso - Back, shoulders, chest, abs Day 2: Abdominals, thighs, calves, aerobics Day 3: Arms (some emphasis on torso definition) The Art of Posing Relaxed Round Compulsory Poses Free Posing 12 Tips for Contest Preparation . Before beginning an exercise program be sure to check with a medical professional. and a page number given so you can get all the details. All stretches found here. so you remember what it is. The first time a new exercise is introduced. the start and finish position is shown along with a description of how to best perform it.Pre-Contest Dieting Helpful Goods and Services Exercises are illustrated throughout the book. Next time it is used in a routine one photo is shown. Next came the 1950s and 60s. Then came Sergio Oliva. Grimek beat Steve Reeves for the Mr. not personalities. his definition and proportion were sensational. his posing was nothing sensational but his body was perhaps the most perfect to exist on this planet. men like Louis Cyr and in bodybuilding John Grimek. The old time strongmen portrayed this look. Universe title in 1949. well-proportioned but huge and strong. Bodybuilding fans watching the show agreed as well. Arnold era. but after Sandow began an era of size and strength. triumphing over 300 pound giants. and many years of Arnold Schwarzenegger. the top competitive weight was under 240. there is pressure on bodybuilding competitions to downsize the winners. and not overly huge. The 2005 Arnold Classic awarded Dexter Jackson at 210 pounds the title. The window of opportunity for physiques less than 200 pounds closed in 1984 and Lee Haney won the title 8 years in a row. very strong and big for his height. A brief window opened in 1977 after Arnold retired and I managed to win Mr. and now by Ron Coleman's 7 straight Olympias. possibly on his posing ability . Each year physiques grew larger and larger. His physique is appropriately sculpted in bronze. Sergio. Olympia three times in a row 1977.Why the Zane Body? Only three times in the last century has the epitomized physique been aesthetic. followed by Dorian Yates 5 years running. In the Pearl. Reeves had wide shoulders.he had a sensational posing routine featuring handstands and full splits - but he didn't have the classic good looks. and 79 at a bodyweight between 180 and 190 at 5 feet 9 inches tall with emphasis on proportion and definition. Olympia trophy. It was all about how much muscle mass a body could attain and these men were the standard of their times. proportioned. He truly deserved to win. First it was Eugene Sandow at the turn of the 20th century. there was no doubt in my mind. The last year Ron Coleman won the title he weighed 296 pounds at 5 feet 11 inches! How much bigger will bodies become? With the steroid controversy raging. small waist. fashioned into the Mr. I know them both personally and like them very much as individuals. perfect proportion. "A good big man is always better than a good small man" became bodybuilding's slogan. but it's bodies I'm talking about. size was king again. Park. the monarchy led by Bill Pearl and Reg Park. Grimek was thick-waisted from the front and didn't show much definition. bigger is better. development and proportion of Reeves. so why all this emphasis on large freakiness? September 2005 Iron Man Magazine explains: . 78. Seemed like bodybuilding was off to a good start. "The argument is that hardcore fans. That's why I began publishing Building the Body Quarterly Magazine. Ron Coleman 7%. but some of the fans at the competition do. and Lee Haney 6. ." So there you have it. but I will and that's what this book is about. It's based on what I've learned in 50 years of training. Not that many of the public want to look like those monsters. not about the millions of readers of muscle magazines who see only big freaky muscle. Others in the running were Arnold 22%. accompanied by practically 3/4 of the pages devoted to paid advertising on how to get big freaky muscles. It's all about them. By the way in our online poll. devoid of paid advertising. the bodybuilding magazines continue to focus on how to look unreal. The public is deluged by the bodybuilding media with big freaky physiques because that's what the buff fans paying big bucks in the audience want to see. Anyone out there want to comment? We're listening. want to see the biggest. Dexter Jackson 13%. Admit to the average person on the street that you're a bodybuilder and the usual response is "You take steroids". devoted to the question "How can I develop the Zane like physique?" The muscle mags aren't going to tell you. freakiest dudes onstage. they don't.6%. the one's who pay the big bucks for tickets to pro shows. specifically how to develop the Zane body. and what works best. the question was Which physique would you like to have 24/7? Results: Frank Zane beat Steve Reeves 26 to 25%. In spite of the fact that only a small percentage of people want to be as big and freaky as possible. The Bodybuilding Equation Building your body requires more than just lifting weights. Your progress depends upon the quality of your effort in each of four areas: Exercise, Attitude, Recuperation, and Nutrition. The bodybuilding equation states that your success is a product of regular exercise, positive attitude, deep relaxation, and good nutrition. B = E A R N. Since the relationship between these four factors is multiplicative, you must do your best at each one to make maximum progress. The exercise factor is determined by your efficiency at weight training, stretching, and aerobics. This factor measures how hard you train and is usually given the most attention in people's bodybuilding programs. But by itself, exercise is catabolic. It doesn't build the body, it destroys it. Exercise must be compensated with anabolic factors. The anabolic factors are rest and nutrition. Rest includes sleep and the energy conservation produced by the relaxation response which you can learn to evoke during the day; together they constitute how well you relax. Nutrition includes the quality and right amount of protein, carbohydrates, and fat you eat along with the amino acids, vitamins, minerals, enzymes, antioxidants and essential fatty acids contained in these foods. Taking food supplements is a good idea to insure you're getting the essential nutrients you need. The catabolic factor of exercise must be balanced with the anabolic factors of rest and nutrition in order to recuperate, develop muscle and lose fat. This balance is achieved with right attitude, which is manifested in your thoughts, speech and behavior and is reflected in the choices you make in your training, eating, and relaxing. Not only is it important to maximize your score in all areas of bodybuilding represented by this equation, it is essential to remember to practice to the best of your ability in all four areas of exercise, attitude, relaxation, and nutrition. If you leave out a factor your score becomes zero and so does your progress. You might ask yourself at the end of every day if you did your best in each of these four areas. Then give yourself a score ranging from 1.0 for perfect down to 0.1 for minimal effort. Suppose you rate a 1.0 for exercise, a 0.9 for attitude, a 0.8 for relaxation,, and a 0.7 for nutrition. Multiplying these four factors gives: 1.0 x 0.9 x 0.8 x 0.7 = 0.504 which means your score is approximately 50% of what it You will still make progress but. only about half as much as you could be making if you did your best in each area.could be. . Every 3 to 4 weeks out comes the camera to give me proof of my progress. . side. What you see in this training manual is evidence of this practice. You'll be glad you did this later on and these records will become valuable. and back positions and with hands on hips from the front. I've always preferred 9 am to 11 am depending on the season. along with a food journal where you keep track of what and how much you eat and then look up the values (more on this in the Zane Nutrition chapter). With the advent of digital cameras keeping record of progress becomes very easy. Keeping records of how you train and what you eat will give you the opportunity to compare this information to how you look. weights and repetitions. Taking photographs is the best method. Two practices are important here. Digital photos can be stored on CDs and last forever. Looking in the mirror is not enough. This is called feedback which means knowledge of results. Mine have. You have someone take your photos in relaxed front. In bodybuilding it's important to learn to see yourself as others see your body. their friends my mention they look younger. Seeing how your body is improving is the best ongoing motivation you can have to sustain your training drive. Most people who train are only incidentally aware of their improvement. Outdoors is best when the sun is at a 45 to 60 degree angle with the horizon so there are no distinct shadows on the body. you see what you expect to see. arms flexed from the front and back. they may drop a few pounds on the scale. Their trousers may become loose around the waist. How well you are doing in your training progress will be reflected in how your body is changing. The first is to keep a workout diary or journal where you write the exercises.Knowledge of Results Before you can change anything you must first become aware of it. Try to duplicate the lighting conditions each time so you can get accurate comparisons. especially when preparing for competition and even now when I have a distinct goal in mind that I'm training to reach. I've done this in the past. But photos don't lie and they should become part of the archives of your progress. Age 37 (left) and Age 41 (right) . so you continue to train and continue to improve. They've dropped to the lowest level their sense of self esteem will allow and now is the time to do something about it. and by March and especially when the weather warms up. You are motivated by your accomplishment. improve. everybody is eating. the place is back to normal. then it is very likely you will not persist and continue to improve in your training. Being made aware of your progress is called success motivation. They don't like the way they look or feel. Getting in shape by summer is on their minds and the gym stays crowded during January. not become fully aware of your improvement. Photos tell you this. drinking. This is called deficiency motivation. Now if the only reason people have to drive or motivate themselves is this new distain they have for their out of shape bodies. Before you can change anything you must first become aware of what needs to be altered. overindulgence is the norm. Go to a commercial gym in December. If you don't. I've already explained how to become aware of your progress and that is by taking photographs over time and studying them.2 Types of Motivation The reason anyone begins exercising is caused by dissatisfaction with their physical condition. If you are not made fully aware of the progress you are making. persist in your workouts and improvement and graduate to the three way split routine. And you want more. this training enthusiasm will not last. maybe some new exercise or eating fad that's going to do it for you. That's why there are progressive training programs in this book. you will not just stay in the same shape. stop or slow down because something more interesting comes along. But if you can only be motivated by how out of shape you let yourself become by giving up training after you lose interest due to lack of feedback. celebrating the holidays. The body is always changing either for . make it past that stage and move to the two way split routine. Your goal is to be somewhere else. It happens every year. And they don't like being this way. Go back in January and the gym is packed with people who have gained mounds and pounds of fat. partying. starts to taper off in February. Awareness is the key. looking and feeling better. and you gradually return to your out of shape condition. You must do it. You will regress. in a more desirable place. then you only need a beginners routine. the full body program for beginners. You are driven into action because you don't like where you are. especially late in the month and it's relatively empty. If you can become motivated to act only by how low you sink physically then you will train. and have the attitude of expectation of progress. get enough rest. It's your choice. You either choose consciously or your conditioning. this means that we have tremendous power as creators. Fatso has something on which to blame his out of shape condition. Think the right thoughts and say the right words and you will perform the right actions to get you moving and keep you moving in the direction of your goal. what you've learned about how circumstances should be. your belief system. Bodybuilders make this choice consciously . The average out of shape person is not like this. consciously or unconsciously by their choices. This training manual describes these right choices. Later I'll explain how what we think and what we say effect what we do. We don't have to let bad habits change us. Now since everyone is creating their bodies minute by minute. all these things choose for you. The choice is made unconsciously.they follow a specific training routine. . a nutritious diet. Yes. He doesn't realize that every choice he's ever made has contributed to the creation of his body as it is today.better or worse. we can take control and make the choices that lead us in the right direction of getting in shape. choices were made but they were not conscious choices. As I've continued to do this for the last 50 years I realize that this path I'm traveling in the direction of peak condition is the goal itself. Many people don't realize that they make the choice as to how their bodies develop over time. Age 18 . Age 52 . then calves (not a big muscle group. barbell. especially your legs. so it's thighs. a full body routine is best.that is you don't need to do much exercise to get a good workout. adjustable dumbbells. So choose a time that best works for you and stick to it. but working calves next will help you regain stamina for the upper body work to follow). you body becomes accustomed to this exercise and responds by becoming stronger and developing more stamina. you should stretch the bodypart you will be working. A word of caution . unless you have a well-equipped good traiing atmosphere as your home gym. calf block. Bigger muscle groups are exercised first after abs. Finally upper body is worked. Most people need to improve their midsections and by doing it first you pay more attention to this area and are sure not to neglect it. Your body is not ready for it yet. you just need to learn how to use it properly. At the time this occurs you can do more. which come next in the order. After you work abdominals. The sequence of upper body work is according to biggest muscles first: back. triceps. less is better. The atmosphere is more motivating because there are other people training there too. All the necessary equipment is there. That's why it's more motivating to go to a well-equipped health studio. You might say that this is a program for someone out of shape. Here's the program: It's a good idea to start with abdominal exercise. forearms. There is an advantage to being out of shape . early in the morning (before work). you are not likely to continue training with enthusiasm. the simplest workout you can do to make progress. or if you are starting over again after having not trained for some long period of time. biceps. but for now. Health studios are most crowded between the hours of 5 and 7 pm (after work). shoulders.The Full Body Routine In the beginning. But allow me to warn you. chest. .go to your gym when the more serious people are training and it is not extremely crowded. and sometimes at noon (lunch time). It's a beginner's routine. This routine can be done in your home gym with basic equipment: adjustable incline/flat bench. three times each week. By working bigger muscle groups first you force blood to flow into the area and stimulate other adjacent body parts. 1. whether you are starting to work out with weights for the first time in your life. Training abs first in your program also serves as a warm up for the rest of the muscles in your body. and 2. As you continue to train consistently. You exercise your entire body in one session two or at most. This helps warm up the muscles and joints. . enhances flexibility.Stretches (see pages 14 & 15) are held for 15 seconds and are done immediately before and after each set of weight training exercises. and allows you time to let your pulse and breathing return to near normal. only bring your legs up to a 45 degree angle like in the photo.ABS Leg Raise Keeping knees slightly bent and abs tensed throughout the movement. raise your head and your hips off the floor or surface you're lying on and hold the contraction for one second. Crunches With feet elevated. Do between 10 and 20 repetitions or up to 30 if you can. Do at least 10 to 20 repetitions or more. If you raise your shoulders up too far you will not be able to bring your hips up far enough. . This one works lower abs. This is your main upper abdominal exercise so practice and get the form right. they're not that hard. Your neck will get stronger too. .Seated Twist With a light pole (less than 5 pounds) on your shoulders. Don't force it. before long you'll be able to do 100 of them. increasing the speed and range of motion as you continue the exercise. keep looking straight ahead and twist gently to each side. it's an easy exercise. just relax and do at least 20 to 30 repetitions. This one trims the sides: obliques and firms the intercostals muscles. Lunge Place your front foot on a bench about 12 inches high holding a light dumbbell in each hand and lunge as deep as possible so your knee stays behind your toes.THIGHS Barbell front squat Clean a barbell up to your shoulders and stand with your heels on a 2 by 4 inch block. Do 10 repetitions followed by 1 leg back stretch for 15 seconds. keeping your upper body as erect as possible. Feel the pump in your frontal thigh muscles (quadriceps). Keep your elbows as high as possible and slowly descend into the low position. . Do 10 repetitions with each leg followed by 1 leg up stretch 15 seconds for your hamstrings. . Then do calf stretch 15 seconds and walk around your gym for a few minutes. . strap some weights around your waist and stand on a step or calf block and do 15 repetitions by raising your heels up in the air as high as possible and holding at the top of each rep for a count of 5. feeling the pump in your calves before you begin the upper body exercises. You should feel a slight burning sensation at the end of the set. or a Smith Machine or a Leg Blaster. If you have none.CALVES Standing calf raise You need a standing calf machine for this one. . UPPER BACK If you don't have access to a lat machine for doing front pulldowns you can do wide grip front chins instead. Front pulldown Grasp the bar right where it bends with a thumbless grip and pull it down to touch your upper chest. Stand on a box. . so if this is your case you can do negative chins. Choose a weight that allows you to do 12 repetitions then follow immediately with 2 arm lat stretch 15 seconds. Do not pause there but let it go back slowly to the arms extended position. arching your back and leaning slightly backward. But with a lat machine you can adjust the weight and have more control over the range of motion of the exercise. hold it for a second and then lower yourself as slowly as possible. Hint: Try not extending your arms as much as shown in the photos and you will keep the pump more in your lats and not so much in your shoulders. here's how. Problem is that some people aren't strong enough to do wide grip chin ups. jump up touching your chin to the bar. Do 10 to 12 reps this way and soon you'll be able to do full chin ups on your own. This is called a "slow negative" and will make the exercise more effective. grasp an overhead chinning bar with your hands about 3 feet apart (I prefer a grip where my thumbs aren't wrapped around the bar). . If you keep a neutral grip throughout the movement and don't lockout you'll feel the pump more in your upper pecs and not as much in the front deltoids. . As you push the dumbbells upward rotating them into the finished position you transfer some of the effect to the front deltoids.CHEST 30 degree incline dumbbell press A low angle of 20 to 30 degrees using a neutral grip on the dumbbells (your palms are facing each other) will allow you to stretch deeply and work your pecs more. Do 12 repetitions followed by doorway stretch for 15 seconds. and rear head of triceps. lower pecs. This is a wonderful exercise for serratus (where the lats attach to the ribcage) ribcage. Exhale on the way up and stop when the dumbbell is right over your face. grasp a dumbbell holding the plates with both hands. let your head hang down slightly and lower the dumbbell with arms slightly bent as far down toward the floor as possible as you inhale. Getting a deep stretch downward is the most important part of this exercise. . Many people don't do this exercise but I've done it ever since I've started weight training and that's why I had the world's best serratus. Do 12 repetitions. followed by one arm shoulder stretch 15 seconds.SERRATUS AND RIBCAGE Dumbbell Pullover Lie across a flat bench. take a shoulder width grip without wrapping your thumbs around the bar (thumbless grip) and pull the bar up until it touches right below your pectorals. Do 12 repetitions followed by 2 arm lat stretch. for 15 seconds. Let the bar stretch down close to the floor and keep your upper body parallel to the floor as much as possible during the exercise but it's OK if your upper body moves up and down slightly.LOW CENTRAL LATS Bent over Barbell Rowing Keep knees slightly bent. . SHOULDERS Overhead Dumbbell Press This exercise became known as the "Arnold Press" although I first saw Larry Scott doing it. . about 70 degrees to support the upper back and hold the dumbbells with palms facing toward you. Do 12 repetitions. rear deltoid stretch 15 seconds each arm. Sit against a steep incline. Rotate hands outward as you press upward and keep rotating as you stop just short of lockout at the top. . . so stop short of arms going completely straight on the way down. Problem is that if you lower the bar to arms completely straight you can put stress on the inner elbow. Do 12 repetitions followed by pronated arms back stretch for 15 seconds.BICEPS Barbell Curl Is a good biceps developer because the hands are supinated at the completion of the curl. The biceps contract when you curl and also when you turn the wrist outward. Keep wrist straight while curling and tense the biceps at the top of the curl. Begin to lower the bar slowly. . grasp one dumbbell as in doing pullovers. then extend to an arms slightly unlocked position. Keeping your upper arms close to your head.TRICEPS Dumbbell Triceps Extension Do 1 arm shoulder stretch before this exercise. and lower the dumbbell as far down behind your neck as possible. Do 12 repetitions followed by arms back stretch 15 seconds. FOREARMS Gripper The gripper shown in the photo is the Iron Man "Super Gripper" . pick some that you can do for at least 12 repetitions then follow with pronated arms back stretch 15 seconds. .tension is adjusted by moving the springs up or down. Any hand grippers are OK. Do one set of each exercise for the first two weeks. So you burn fat. and a minute to rest between sets. including 12 to 15 minutes of cardio in less than an hour and a half. but if you find you are needing to rest too long between sets to use more weight on your second set. use a slightly heavier weight for those areas not feeling anything. If you are going heavier on your second set. continue it for a month. You have done a total of 14 exercises counting abdominal movements. When you use more weight on your second set.This concludes your weight workout and now is a good time to do aerobic activity. stretch 15 seconds. so 14 exercises should take you about a half hour. . Doing two sets of each exercise you should be able to finish this workout. So it's 12 reps on the first set. maybe 2. Also. My favorites are walking at 3 to 4 miles per hour on a treadmill for 12 to 15 minutes or recumbent stationary bike for the same amount of time. watch television. then use the same amount of weight or go even lighter on your second set. doubling the length of your workout. your attention span is compromised and your focus is not as keen. or if you feel this is enough. move to next exercise. listen to music. Add aerobic activity at the end of the workout and your should be in and out of the gym in less than an hour. 10 reps on the second set. It's best to do your cardio training at the end of your workout because your blood glucose levels are low and your body starts converting stored body fat to give you energy. You should feel a little soreness in parts of your body the next day. this means that you will complete each exercise and stretch every 2 minutes. The weight you use should be heavy enough to do the suggested number of repetitions or maybe one or two more in good form. don't go much heavier. rest. If it takes you 45 seconds to do each exercise. Although you must pay strict attention to your form on weight training exercises. 15 seconds to stretch.5 to 5 pounds on dumbbells and 5 to 10 pounds with barbells. this is not necessary for cardio. It's boring! Your body is on automatic since the movement is highly repetitive. Rest as long as necessary between sets until your breathing returns to near normal. read a book (but don't lose your balance) and the aerobic time will be over before you know it. Are some parts of your body more soar than others? If so. decrease the reps to 10 reps. Pay attention to where you feel the soreness. It might even be an advantage to be a little spaced out when you are walking on a treadmill or pedaling a stationary bike going nowhere. when your blood sugar is low like it is at the end of your workout. The sequence is stretch 15 seconds. do the exercise. so go on a mental journey. Try to go a little heavier on the second set. After 2 to 4 weeks you should be ready to add a second set of each exercise. you may be satisfied with this full body routine because of your very busy lifestyle. This means you get into better shape. Each workout causes a condition of "micro-trauma" in the muscles. and rest and good nutrition are necessary to allow your body to heal itself. It's also a good compromise routine when you are traveling and don't have the time or energy to train hard. And your body heals itself past the point where it formerly was. capillaries are forced to bleed. With this program you will be able to devote adequate attention to all parts of your body so everything gets exercised thoroughly. The workout becomes longer and longer and what you do near the end of your session gets neglected or deleted. If so continue. but if not. But you will eventually find that with a full body workout there is not enough time to do everything you need to do to continue to allow your body to make progress. The full body routine can be used for a while if you are coming back to regular exercise after a layoff. .You get in shape because your body accommodates or gets used to what you are doing. waste products accumulate in the bloodstream. Or. get ready to start on the two way split routine. as I found out after training this way for some years. Negatives should always be slower than positives. but for the last few reps it usually does. 4. at least 15 seconds. Because muscles stretch back to normal length non-uniformly you are about 40% stronger on the negative. 3. tendons. Everyone knows it's easier to lower a weight than to lift it. smooth and not jerky. Range of motion: Concentrate on moving the weight through the pathway where you feel a pump in the muscles you are working. and ligaments more than it develops the muscles. you will stimulate the muscles more deeply and induce more growth. so you don't have to use a ton of weight to build muscles. Doing cheating barbell curls can work your lower back and deltoids more than your biceps. bouncing the weight each rep can throw the weight out of the groove and you can cause pain. Rhythm: Each repetition should be rhythmic. 5. If all your positives are easy.Elements of Good Form 1. the effect of the exercise becomes more global and is spread over a wider area of the body. So bodybuilders did fast negatives so they could lift more on the positive phase. Breathe: Inhale and exhale on each repetition. So use only enough weight to feel it directly in the muscle. can lead to injury. This is due to gravity. do not hold your breath. this may not mean too much effort. Each exercise you perform in your routine is meant to isolate a specific area. as in super slow rep training with . 2. If you resist gravity by doing your negatives more slowly. Muscles only need so much weight to develop. Slower negatives keep the weight in the correct pathway more efficiently lessening the chance of injury. If you lower your weights quickly you lose the muscle building effect of the negative. If you cheat and use loose form. The positive phase of a repetition should be done with enough force to bring the weight to the end of the range of movement you want on the exercise. The better your form. Stretch between each set. Count each repetition to yourself. During the first few reps of a set. the more shapely your muscles will develop. Slower negatives make lighter weights feel heavier. Doing faster negatives. The negative is the eccentric part of the movement where the muscle fibers stretch back to normal. Using extremely heavy weights stresses joints. The positive or lifting part of an exercise has in the past been considered the most important part of an exercise movement. This did build muscle but. this is done against a background of counting each repetition. You'll get a better pump in your lats if you do pulldowns this way. You should inhale and exhale on every repetition. You are not separate from what you do. A good example of this is the front pulldown. then do a slower negative. In order to isolate a muscle you are working sometimes it is necessary to do partial repetitions. you do not need to impose artificial breathing constraints. Avoid this by always breathing freely. If you are using heavier weights that only allow a few positive reps (I don't recommend it at this stage of the program) your positives will naturally be slower because it's harder to push (or pull) the heavier weight. controlled in a piston-like fashion. Just breath freely and don't hold your breath. There is a tendency to hold your breath when lifting a heavy weight. I believe that since the body instinctively knows how to breath by itself. you lose the effectiveness of the negative because you don't use a heavier weight on the positive. you become one with the movement. exhale immediately. Since you are doing front pulldowns to work your lats. locking out the elbows. Pay attention to the sensations your body is feeling as you do each repetition in good form. you transfer the effect of the exercise from lats to deltoids. One's attention is entirely on the performance of the exercise. . Each rep is rhythmic. Do your positives in a controlled explosive fashion. You should be able to get a pump on every exercise you perform in your workout. nothing else exists. with just enough force to go to completion. This means your negative will naturally be lighter and build less muscle. don't bring your deltoids into the equation by extending your arms fully. If you extend your arms fully. You need to learn to send massive blood flows into localized areas of the body to induce a sufficient catabolic state that when rested and repaired results in new muscular development. Advanced martial artists know what I'm talking about.higher repetitions. A pump is a swell feeling in your muscles. You can discern the muscle developing experience of a bodybuilder by the way he does his repetitions. If you catch yourself holding your breath. Pumping up your muscles and looking into the mirror at a new you is like looking into the future of your body. Be sure to stretch immediately after each and every set. just relax into the stretch slowly without bouncing. ready for your next set.Stretching Stretching between sets will double the effectiveness of your workout. There is nothing wrong with this. When you are sore the next day after a workout do some stretching. you got to get blood flowing in the muscles you are going to work with weights. Just don't do ballistic bouncing stretching because you can injure yourself with this. It's hard to stretch too much. Be gentle and your flexibility will gradually improve. after chest work instead of doing doorway stretch they might do 2 arm lat stretch. For example. Here's a list of the stretches and the areas of the body they affect: . hold it for 15 seconds breathing normally. I'm not talking about fast competitive swimming. Some people like stretching antagonistic muscles during a workout. I have no objection to this." Stretching is an activity that is neglected in bodybuilding routines. Since you have to rest anyway between sets. but do prefer to stretch the working muscles because it gives a better pump. When you stretch don't force it. Swimming is also a good activity on days between workouts because of the relaxing stretching effect it has on the body. it is usually at the beginning of the workout. it's a great warm up. it's a good idea to begin each workout by stretching. When it is done. Stiff in the morning when you get out of bed? Try taking a hot shower followed by stretching. Think or say the breathing mantra "I am flexible and can stretch my limits. the stretch becomes static. then come out of the stretch slowly. Once you reach your fully stretched position you should hold it for 15 seconds. But continue your stretching throughout your entire workout. The stretch involves the muscles you are working and gives these muscles more of a pump. stretching is a perfect way to fill this time gap. .Calf Stretch Stand on a step or calf block and hold heels in the down position at first with knees slightly bent. then straighten knees and feel the pull in your calves. Lock the knee and lean slightly forward and feel it in the hamstrings.One Leg Up Stretch Prop up your foot on an elevated bench (how much elevation depends on your lower back and hamstring flexibility .I go about 3 to 4 feet off the floor). . and lower back. buttocks. or frontal thigh muscles. This really loosens up the front of the knee and stretches the quadriceps. grab your ankle and try to touch your heel to your buttock on the same side.One Leg Back Stretch With body in an upright position. . bend your lower leg backward at the knee. Two Arm Lat Stretch Grasp a vertical bar with both hands about waist height and feet placed inward near the bar. and biceps. . Feel the effect in your lower back. shoulders. Bend forward at the waist and let your butt stick out in the back pulling gently with each arm. This gives the lower lat (the one attached to the lower hand you are pulling with) a tremendous stretch. This is a great stretch to do immediately after one-arm dumbbell row. .One Arm Lat Stretch Stand sideways to a vertical bar and grasp the bar with your lower hand about 3 feet above the floor and pull. Reverse foot position and repeat with the other hand. With your other upper hand push against the bar. One Arm Shoulder Stretch This is a good one to start your upper body workout with. This really gets the shoulders and the triceps as well. Then grab your right elbow with your left hand and pull straight backward. Next. grab left elbow with right hand and pull. I always do this one before and after pullovers and one-arm dumbbell triceps extension. Begin by stretching both arms overhead as far as your can reach. . bending backward a bit. and biceps. . wider than a doorway if possible like a power rack or a Smith Machine. upper pecs. Let your bodyweight pull you forward and feel it stretch your front deltoids.Doorway Stretch Stand in an opening. hold each side of the vertical bar and lean forward with arms straight. Then do the same with other arm. a small portion of the upper lats and triceps and contraction in the front deltoids .Rear Deltoid Stretch Bend one arm at the elbow and pull the elbow around in front of your neck with your opposite hand. You should really feel this stretch in the rear deltoids. Arnold used to walk around the gym doing this stretch between sets of triceps work.Arms Back Stretch Bend forward at the waist and with arms straight push them as far backward as you can. Feel it in the triceps and rear deltoids. . but in addition. . turn your thumbs up in the air (pronation) and feel it in the lower biceps and forearms.Pronated Arms Back Stretch This is the same stretch as above. Zane Nutrition You'll never get in shape unless you eat right. Well maybe not. It's up to you. Doesn't matter if it says "whole wheat" if you can squeeze it into a ball. I personally eat one slice of sprouted flaxseed bread most days with breakfast. I'd rather eat right and train less than this. refined and lacking in fiber. Most of my life occurs outside of the gym. Potatoes . Up to two slices of high fiber bread a day. as long as you train 6 hours a day". The first step in a good nutrition program is to clean up your diet by minimizing or better yet. eliminating the following foods. In general they are in the category of fast foods or junk foods. I knew a prominent bodybuilder years ago who told me "You can eat whatever you want. the kind that will break or crumble when squeezed is OK. you don't want to eat this mush. containing excess fat and sugar. Here's a list: Bread The kind you buy in a super market which is refined and lacking in fiber. use them as . The only time you want to spike your insulin is within a half hour after your workout. The best time is right after your workout with a little bit of protein. Eating these and the foods that follow throughout the day leads to formation of excess body fat. combine them with protein (especially after a workout) to lower the GI. The higher the GI the greater the blood sugar response. Bread. white rice. for example has a high glycemic index but a low glycemic load. GI tells you how rapidly a particular carbohydrate turns into sugar but doesn't tell you how much of that carbohydrate is in a serving of a particular food. Glycemic index or GI is a numerical system ranging from 1 to 100 which measures how much of a rise in circulating blood sugar a carbohydrate triggers. even those with a high glycemic index. Then the result is glycogen storage and the creation of an anabolic condition allowing for better recovery from workouts and more muscle growth. French fries. So when you eat carbs. You need to eat smaller servings of foods with a high glycemic index so you don't spike your blood sugar. If you eat carbs alone. potatoes. brown or wild rice is ok. I have one a week and scoop a little of the white out of the inside and fill it with my wife's broccoli.com. and pasta all have a very high glycemic index. A GL of 20 or more is considered high. Mashed potatoes. This means your body turns them into sugar very quickly when you eat them.An occasional baked potato is ok. Glycemic load or GL gives a more complete picture than glycemic index alone. hash browns. Watermelon. a GL of 10 or less is low. a GI of 55 or less is low. Research shows a ratio of carb to protein of 4 to 1 gives the best effect. Pasta Nothing will get you fatter than a big bowl of pasta for your evening meal. home fries are out. As a result your pancreas secretes large amounts of insulin (this is called an "insulin spike") to absorb the blood sugar into the muscles. For a comprehensive list of the GI and GL of foods log on to www. If you must eat any of the above foods have small amounts early in the day. White rice White rice is lacking in fiber. causing a rapid rise in blood glucose. while a high GI food will induce a dramatic blood sugar spike. A GI of 70 or more is considered high.mendosa. A low GI food will cause a small rise. and sugar). pancakes (starch usually smeared with sugary syrup and butter). Although it contains caffeine. but only when consumed with food or after a meal. corn has a high glycemic index. Of course if you use small amounts with protein like cottage cheese you lower this index). Moderate amounts of coffee seem OK. fat. peanut butter (small amounts aren't too bad. more than 2 grams a day is not recommended. The insulin secreted helps the aminos absorb. but one never eats a lot of carrots (or corn for that matter) at one time (raw carrots in a salad are OK) . Splenda is probably the best one. fruit juice (has a high glycemic index. There is no way you can get in shape if you drink a lot. breakfast cereals (refined starch flakes with added sugar). Watch out for excess salt in your diet. lots of calories. Mixed drinks contain sugar on top of the hard liquor. Eat smaller portions of carbs with a high glycemic load (GL).the best oatmeal is the thicker flaked variety like rolled oats.both these foods have a low glycemic load which means it would take a large amount to significantly spike your insulin levels). instant oatmeal (a bowl of mush with little fiber . potato chips (high glycemic index starch with lots of salt).a chaser for free form amino acids. Watch out for diet sodas that contain caffeine too). ice cream (has a low glycemic index but is high in calories. Other foods to cross off your list of regular eating is pizza (lots of refined carbs and saturated fat). but most people eat too much . or oat groats). diet colas are the worst because the phosphoric acid they contain can dissolve bone calcium.eating the whole fruit which contains fiber to slow down the absorption of the sugar is much better. Hard liquor has no food value. My diet is usually so austere that I allow myself two cups of coffee a day. better to use the artificial stuff if you don't use a lot. Mexican food (a combination of starch and lard). raisins have a very high glycemic index. carrots have a high glycemic index too. Caffeine stimulates muscle contraction. but a cob of corn with a meal can be ok. soft drinks (carbonated sugar water. but is ok when mixed with a protein powder .). Avoid use of white sugar in beverages. A small amount of milk. and a good laxative since fruit has a short colon transit time). mother's oats. one in the . fat has 9. pastries (lots of starch. protein and carbs 4 calories per gm. both black and green tea are good for you because they are anti-oxidants. dried fruit (dates. Alcohol has 7 calories per gram.best not to keep it in the house). in a protein drink is ok when sipped slowly. sugar and fat). Beer and wine do have food value but if you can't just have an occasional drink you shouldn't drink at all. milk (a good source of calcium but has one and a half times more sugar (lactose) in it than protein. fast foods in general have tons of calories from lots of saturated fat and sugar (Did you see the movie "Super Size Me"?) Candy (lots of calories from fat and sugar). and the oils in coffee tend to kill hunger especially after a meal. especially the low carb milks on the market today. with a sprinkling of walnuts stuck to the cream cheese. More details about that later in the book. Research shows that animals fed calorie restricted diets live longer than those who eat normal amounts of food. Every fourth day I eat more carbs to bring my total consumption up to match my protein intake. During the early evening not later than 9 pm I have something similar to lunch. So eat less. and free form amino acids. placed on a slice of sprouted flaxseed toast covered with low or non fat cream cheese. One way to do this is to supplement your diet with vitamins. Here's a typical day of eating for me: Upon arising . I might as well stay off it for a while and really indulge myself". especially L-arginine. 180 grams of carbs daily. beef. which for me is around 180 pounds.e. one half gram of carbs per pound of bodyweight. You don't have to be a fanatic to get into good shape. I eat this between sips of coffee. i. and I have six ounces of low carb yogurt with a scoop (two heaping tablespoons) of egg white protein mixed in. minerals. Breakfast is usually an hour later. i. You can do more cardio and abdominal training also to compensate. An explanation given is if you eat less you simply secrete less insulin and too much insulin can be problematic. then get right back to eating right. enzymes. My typical morning meal is two hard boiled eggs sliced in half. Before bed I ingest a few grams of L-tryptophan or up to 10 mg of melatonin followed by a small piece of fruit. As you grow older your should eat fewer calories but more nutritionally dense calories. . turkey. essential fatty acids. fish. My eating plan to lose body fat is to eat one gram of protein per pound of bodyweight. Don't fall victim to fallacious reasoning like "Since I went off my diet. If you like the taste of coffee but your body is too sensitive to caffeine. I may not wait until the fourth day if I have a hard workout coming up. yogurt mixed with a scoop of egg white protein and usually a small handful of pecans or almonds and berries. and follow with a small piece of fruit. If you eat too much of the above foods. I sleep soundly. use decaf made with freshly ground beans. any kind of lean meat) and one vegetable or salad.6 to 7 am I ingest free form amino acids. not later than noon. there will be less of you to carry around.e. Lunch is during late morning. Early dinner is around 3 to 4 pm and is some combination of meat (chicken. live longer. pork. make up for it the next day by eating very little. but you do have to eat sensibly.morning and another late afternoon. with approximately 25% of my calories coming from fat. If you go off your diet do so for only one meal. protein supplements. . Of course this does vary from time to time. but this is how it averages out. I eat half of my daily carb intake right after my workout to spike my insulin and put my body in an anabolic condition. Protein always stays at one gram per pound of body weight and fats at 25% of total calories.When I do. so 180 gm x 4 cal/gm + 90 gm x 4 cal/gm = 3/4 Total cal.. T = 1920 total calories. here's how my caloric intake figures out: Protein calories + Carb calories = 3/4 total calories. & 720 + 360 = 3/4 T. On days when I double my carbs the equation changes to 720 + 720 = 3/4 T. 1080 = 3/4 T. solving the equation for T (total calories) I get (1080 / 3) x 4 = 1440 calories per day.The Caloric Equation Since both protein and carbohydrate contain 4 calories per gram and 25% of my calories come from fat (this means that 3/4 or 75% of my calories come from a combination of protein plus carbs). . then move the decimal place one place to the left. Free form amino acids are not animal products but are biologically engineered through a sophisticated fermentation process. You'll save a lot of money by eating at home (use the extra bucks to buy food supplements) and get to choose the best ingredients. It is essential that vegans consume free form amino acids with their carbohydrate meals. they can consume eggs and diary products. Of course if you are a junk food vegetarian there may be no hope for you. Eliminating flesh consumption should be compensated by adding food supplements that are not from animal sources. It takes more than beans and rice to build muscle.Keep a Food Journal The fist step in determining how many calories you should eat daily is to learn how much you have been eating. Free form means not bound to a protein molecule. I've found 10 to 12 calories per pound of desired bodyweight is a good amount. This is the amount of energy you are used to taking in to enable you to do the work you do and not get hungry. and fat grams in a little booklet you can buy in any large bookstore. You can order anything you want and eat unlimited portions. Eating out at restaurants isn't such a good idea if you want to get in top shape. Get yourself a notebook which now becomes your food journal. let's say it's 25. Some authority once told me that the average person eats from a selection of 12 recipes.000 calories. whey. showing that you average 2500 calories per day. add up your total. If you are a vegetarian it is essential that you get enough protein in your diet if you want to stay muscular and not get flabby. So here are some of our favorite recipes from which you can choose your top 12: . When we do we go to the same restaurants which have proven themselves to us and order the same thing. We don't tempt ourselves by eating out more not than twice a week. and caesinate are out. I use "Dr Atkins Low Carbohydrate Gram Counter" which gives all these values. But vegans have a real challenge. And you'll be more motivated to eat at home if the preparation is simple. Write down everything you eat. Lacto-ovo vegetarians have it easier. Another factor to consider is ease of preparation. Protein supplements like egg white. They do not require digestion and are taken up almost instantly by the body. And if you want to lose body fat you will need to reduce this amount. carbohydrate. which are the two best sources of protein anyway. Do this for ten days. So if you are living on a dozen selections make sure they are healthy. but existing singularly. The rule is if you eat it you must write it down. Estimate the portion size and look up the values of protein. Hi Protein Pancakes Mix a half cup of oat bran with 6 ounces of yogurt and a cup of blended fruit (apples. We always keep a supply of hard boiled eggs in our refrigerator. The next morning you will find that the grains have absorbed the water. barley pearls. Cook until you have the desired consistency (I like mine "soft'). This cuts the protein of the egg down from 6 grams to only 3 grams. and lecithin as well as cholesterol and cook only the white. The eggs are then taken out of the water and allowed to cool a bit before they are placed in the . then crack open 2 to 3 eggs and stir them in. After about 30 seconds add a slice of Swiss Alpine Lace Cheese (the best high protein reduced fat cheese I know) and let it melt. So they throw away the yolk which contains valuable sulfur bearing amino acids like methionine. You can add a little low fat cream cheese or some trans fatty acid free butter or a little honey to taste. This how I do it: Spray a Teflon frying pan with Pam. It's excellent as part of breakfast or after a workout with protein. berries are delicious). Christine cooks up a dozen at a time. At night before bed put 1/3 cup of each in a pot with a cup of water and soak overnight. As it melts add a sprinkling of jalapeno or Tabasco sauce. Pour three inch diameter circles on to Pam sprayed Teflon pan. They are delicious. so add another few ounces and bring to a slow boil and cook for about 20 minutes. This is one of the best carbohydrate mixtures I've ever eaten and often have it on my higher carb days. Eggs are expensive enough. I use them in my egg/cream cheese/walnut/flax toast already described. then add a scoop of egg white protein in a blender and mix until you have a thick paste. She puts them in a large pot. fills it with water and brings it to a boil. Then the heat gets turned off and the pot is covered with a lid for a half hour. Scrambled Eggs with cheese Many people suffer from cholesterol phobia and are afraid to eat whole eggs. brown on each side. and rye grain at a health food store. (This is one reason I developed my own Egg White Protein). why waste them? Eggs for breakfast provide some fat in the diet which is useful in retarding morning hunger. and turn on the heat. choline.Easy Recipes Multi-Grain Cereal This takes a little preparation but it is worth it. peaches. Buy oat grouts. Open a can of Minestrone chicken with wild rice or chicken noodle soup. it's easy. add a can of drained water pack white albacore tuna. You've got a meal containing over 50 grams of protein. squeeze out the water. Then add the meat along with a little Worcestershire sauce. Cooking eggs this way gives the yolk a creamy texture and the white a non rubbery feel. Crack them all over and run cold water over them when peeling. and toss it around with a Teflon spoon as it cooks. the longer the more tender. heat for 30 seconds. Roasted Beef Buy a big piece of beef roast and put in a large baking pan sprayed with Pam. . you can also substitute a sliced up sirloin steak. a few drops of jalapeno or Tabasco sauce and heat for a few minutes. Then put a slice of Swiss Alpine Lace Cheese on top. but I think it tastes better cooked. stopping short of a boil. 25 grams of carbs. Tuna with hard boiled egg Tuna with a hard boiled egg was my lunch most days when I taught school. Before you bake it fry each side of the meat until brown. Fish Stew Fish stew is a recipe I prepare when I'm in a lazy mood and don't want to spend more than 5 minutes making lunch or dinner. lean ground sirloin. put in a sauce pan. Then put it in your oven and cook at 375 to 400 degrees for a good 3 to 4 hours. Spray a pan with Pam. and you can add chopped onions too if you have some on hand. The preparation was simple. or chicken. and very little fat in very little time. They make a good snack during the day. You can add some alfalfa sprouts for taste and texture. add a tablespoon or 2 of non fat mayonnaise (Smart Beat is a good brand). Served with a vegetable like green beans micro waved a few minutes or a salad with raspberry vinaigrette dressing makes a fortifying meal. put into a small plastic container. Just brown the meat and it's ready to eat. which provides us with meat for salads and sandwiches for days. and put a hard boiled egg on top to break open when you are ready to eat.refrigerator in a bowl. then add a bunch of slicked mushrooms. Turkey with Mushrooms Turkey with mushrooms is a quick meal. You can microwave this mixture too. We love this dish. Open a can of water packed white albacore tuna. add 2 tablespoons trans fatty acid free butter.Microwaved chicken breasts or thighs Microwaved chicken breasts or thighs is a quick meal. Cottage cheese. Just place a few of them frozen on a plate covered with plastic wrap and microwave for three minutes. 1/2 pound grated cheddar cheese (you can use The Alpine Swiss Lace if you want to save some calories). I take a few chitosan capsules before eating to lessen the fat absorption. 3 beaten whole eggs. Squash Casserole Squash casserole is a delicious vegetarian dish that can be prepared in under an hour. Add a little egg white protein to boost the protein grams.95. Pour this mixture into a casserole dish sprayed with Pam and bake in an oven at 350 degrees for 45 minutes until golden brown on top. Cook four yellow crook necked squash until tender and then mash them. close and cook for about 10 minutes. Yogurt Berry Pudding Microwave a dozen frozen strawberries or mixed berries for about one minute. If you are cooking sirloin. Add your favorite vegetable or salad and you have a very quick lunch or dinner. add a 6 . and one sliced onion. 1/4 teaspoon pepper. Chicken Salad Chicken salad is a meal we eat at one of our favorite restaurants which serves a huge portion for only $12. just mix it all together. keeping the top of the grill open and flipping the burgers after 6 minutes will not cook the inside and give you medium rare meat. fresh fruit and nuts How simple is that. This particular salad has chunks of blue cheese mixed in with oil and vinegar dressing. I put a slice of Swiss Alpine Lace Cheese in there on sprouted flaxseed toast. This is a quick and easy snack. It makes a great sandwich too. place two ground turkey burgers and zucchini sliced length wise. Turkey or ground sirloin burgers with zucchini Spray a George Foreman grille with Pam. (Christine gets the normal size and we share). Stir with a spoon.ounce container of low carb yogurt and a heaping scoop of egg white protein. add a handful of pecans or almonds & eat a delicious dessert. I often add a teaspoon of calcium caesinate (the slowest assimilating milk protein) to this mixture. . This is called the Time Star Method. When you use a heavier weight on the last set of an exercise (or do more reps with the same weight) put a star by the exercise. on the right page is your workout with each exercise listed. . this way all of your body will grow. caloric content and % of fat calories. Next time you do the same workout score your stars on different exercises. keeping the same weights I've built up to but doing the same number of sets in less time (even a minute less . You can use your food journal as your workout diary as well. I use both methods. fat. and then switch to the time star method. When you want to get more definition. This is called the Weight Star Method. By scoring stars on one third of your exercises you will get bigger and stronger over time. the poundage you used and the repetitions you did.or you can do an extra set or two in the same amount of time). On the left page is the food you ate and the carbohydrate. Keep track of your total number of sets and how long it took you to do the workout. protein.Your Workout Diary You should be writing down everything you eat in your food journal. strive to do the same amount of sets in your workout in a little less time. the weight star until I reach the size I want to be (weights should be increased very gradually). and legs with more cardio and ab work on Tuesdays and Fridays. get injured. this is one disadvantage. Every time you do any upper body work your shoulders get exercised and over time stay sore. The upper body workouts will be longer. in women it's the hips and upper . because you have back. you can train several days in a row because your shoulders don't get worked on leg day (unless you're doing heavy barbell squats with bar on shoulders). Each of these two way split routines has different advantages. I've done two major variations of this workout plan over the years: Torso one workout. Any body part needs rest to grow. If you choose to work arms and legs one day and torso (back. say under 40. a good way to even out the time allotment is to do lots more ab work at the beginning and some treadmill and/or stationary bike at the end of the workout. so never train upper body two days in a row. you will want to move up to the two way split routine. So fat tends to accumulate at the center. in men it's the midsection. shoulders. By dividing your body into two parts. Women generally want to spend more time on hip and thigh work. and upper body one day.The 2 Way Split Routine As your body acclimates to training harder and you get in better shape. Training upper body one day and legs the next is a good way for women to train as well. I personally prefer to work upper body one day and legs with more ab and cardio work the next. you might train upper body on Mondays and Thursdays. and shoulders) the next. because this is the area fat accumulates on most women. legs the next day. you may not have issues with your joints yet. you will be able to do more exercises for each body part and as a result gain more development. eventually you will. arms and legs the next workout. because when you work arms you also work shoulders. If you are working this latter variation of the two way split routine. make sure you take a rest day between workouts. forearms (six bodyparts) to work. However if you choose to train upper body one day and legs the next. So if you do this. It happened to me. It's just too hard on the shoulders in the long run. This is due to the fact that their body center of gravity is lower since they don't have the upper body muscle mass men do. biceps. triceps. When doing a two way split routine. chest. and that is NEVER TRAIN UPPER BODY 2 DAYS IN A ROW. If you are young. I have a cardinal rule. whereas on leg day you have thighs and calves. develop bursitis. Training three days a week will enable your upper body to recuperate. but if you keep training upper body several days in a row. This way my upper body and shoulders get a good rest. chest. In both programs abdominals and cardio are done each workout. thighs. I prefer to let the pump stay in a specific area during the workout. it's given me better results. Here's the routine with stretches. upper body day one and lower body day two: . Another reason I favor this routine is I like to keep the blood in one area during a workout. the circulation has to move away from arms and go to legs. then legs. Consequently women can spend more time working thighs and doing cardio on the leg days. When you work arms. UPPER BODY Front Pulldown For upper lats 12 reps 2 arm lat stretch Increase weight 10 reps Stretch again . Pullover with Dumbbell Ribcage and serratus 12 reps 1 arm shoulder stretch Increase weight do 10 reps Stretch again . 12 reps 2 arm lat stretch Increase weight and do 10 reps Stretch again . Feel it in your low central lats.Low Cable Row Let your upper body follow the weight forward and lean slightly backward as you pull the weight to ribcage and squeeze your shoulder blades together. Bending forward more will make you feel the effect more in your lats and you will be able to raise the weights higher.Bent Over Dumbbell Lateral Raise Feel the pump in your rear deltoids and trapezius. With light dumbbells: Do 15 reps Rear delt stretch Increase weights slightly and do 12 reps Stretch again . Turn the back ends of the dumbbells upward as you raise them. 1 Arm Dumbbell Row Holding on to the dumbbell rack in the space provided by the missing dumbbell. Let dumbbell stretch all the way down to the floor without touching it and then bring it up to touch the side of your ribcage just below the pec. This exercise when combined with one arm lat stretch is the best way to pop out the lower outer lats. 12 reps each arm 1 arm lat stretch each arm Increase weight 10 reps each arm Stretch each arm again . lean into the rack with knees slightly bent and distributing your bodyweight evenly. 10 reps each arm Stretch again . even more so if you lean outwards when raising the dumbbell. Keep end of dumbbell turned slightly upward and raise it only to the ear and no further than the top of your head. 12 reps each arm 1 arm shoulder stretch each arm Increase weight slightly.1 Arm Dumbbell Side Raise This is a good exercise for isolating lateral deltoids without working the trapezius too much. 70 Degree Incline Dumbbell Press Great for front deltoids and extreme upper pecs in the clavicle region. 12 reps Doorway stretch Increase weights 10 reps Stretch again . Lower the dumbbells slowly while rotating them so palms are facing you when they reach your shoulders. lower your bench and do the following for upper pectorals: 12 reps Doorway stretch Increase weight 10 reps Stretch again .30 Degree Incline Dumbbell Press After doing the above 70 degree incline dumbbell press. As men age fat tends to accumulate around the nipple. This exercise cleans up this area. do 10 reps and stretch again. Do not touch the dumbbells together at the top but stop when they are about 12 inches apart and tense the pecs. increase weights slightly. then doorway stretch.Dumbbell Flyes on a Slight Decline This a great exercise for tightening and shaping up the lower outer pec. . Do 12 reps. If you were standing straight up or leaning back you'd lose tension at the top of the curl and this is not conducive for biceps development. 12 reps Pronated arms back stretch Increase weights 10 reps Stretch again . Hold the dumbbells at the top for a second then start the negative very slowly and go slow all the way down.Face Down Incline Dumbbell Curl This is one of the best for peaking the biceps. Because you are leaning forward the biceps experience peak contraction at the very top of the curl. Triceps Pressdown The triceps pressdown will develop all three heads of the triceps. Keep upper arms close to the body and push down without touching the bar to your thighs. Lock out the elbows, hold for one second, then return with a slow negative to start. Do 12 reps, arms back stretch, increase weight, 10 reps, and stretch again. 12 reps Arms back stretch Increase weight 10 reps Stretch again Reverse barbell curl With an overhand grip slightly more than shoulder width, curl the bar up to your chin, keeping your upper arms stuck to your sides. Feel it in your forearms & lower biceps Squeeze the bar and do 15 reps on the first set Pronated arms back stretch Increase weight and do 12 reps Stretch again Lying Triceps Extension Lying triceps extension with EZ curl bar will really work the rear head of the triceps if you bring the bar down behind your head as in the photo. Another variety of this exercise is "skull crushers' where the bar is lowered to touch the forehead, thereby not giving a full stretch to the triceps. This method is harder on the elbows and works the outer triceps more. 12 reps 1 arm shoulder stretch with each arm for 15 seconds Increase the weight and do 10 reps Stretch again The exercise gives good traction to the lower back and defines the upper quadriceps.Abs Hanging knee ups Hanging knee ups are my favorite lower abdominal exercise on upper body workout days. do several such super sets and then finish off with Seated twist (see page 8) The system of sets and reps is the same as for the full body routine. I like to super set sets of 30 reps with sets of 30 to 50 reps of Crunches (see page 8). . stretch for 15 seconds immediately after you finish your first set. increase the weight on your second set. You can use straps as in the photos to make it easy on your grip or use the popular Aborigionals upper arm supports for more comfort. move on to the next exercise. stretch 15 seconds. Choose a weight that will allow only 12 repetitions in good form. It's OK if you have to pace yourself with a little bit of rest between exercises at first. I use the Concept II Rowing Ergometer. but as you continue you want to cut down on the rest periods between sets. . available directly from them. 25 crunches. which is especially good at the end of this workout.For abs do two sets of 25 to 30 repetitions on each exercise. Follow the ab workout with 12 to 15 minutes on treadmill or stationary bike or elliptical trainer. super setting (a super set means you do two exercises in a row without resting between them) hanging knee up 25 reps. seated twist 25 reps (it's an easy one. the industry standard. or 5 minutes on a rowing machine. no rest. no rest. This is a great device for men and a good investment for the home. current price is $850. crunches 25 reps. This creates an aerobic effect with your ab work. Just rowing 1000 to 2000 meters a session will tighten up your waistline and strengthen your lower back and work your entire body as well. no rest 25 reps seated twist. so you'll have the stamina to go back and do) 25 reps on hanging knee up again. . dumbbells and a lat machine. leg curl.e. incline leg press for full leg work and calf raises. The Leg Blaster is the best way to squat no matter what your leg intentions are. lower pulley system. you won't find either one of these in commercial gyms. These are the best two exercises to shape the front thighs and hamstrings. It takes stress off lower back and knees when done correctly and you don't need a lot of weight to get results. But you'll find other machines you can use: leg extension. Here's the routine: Abs Superset Leg raise 3 sets of 25 to 30 reps Crunches 3 sets of 25 to 30 reps Seated twist . for leg work you need a bit more. Especially if you want to do a lot of thigh work from different angles. and chest and shoulder press). Here's the problem: any combination unit that features both of these exercises will be a compromise. It might be best to go to a health studio. If they do them for shaping the thighs they should be performed at the end of the thigh routine. A great home gym for legs could be the V-1 machine and the Leg Blaster. i. You need decent machines to work your legs. just an adjustable flat to incline bench.LOWER BODY Whereas you can do the upper body routine with a minimum of equipment. The best unit I've found that does everything well is the Hoist V-1 machine for around $1100 (you also get a lat machine. Women who want to reduce hips and thighs should not do these exercises.50 to 100 reps after first 2 exercises . A word of advice: you don't need to do heavy squats or leg presses unless you want to build your thighs. If you want to step up to designated leg extension and leg curl machines you're looking at $3000 each. a leg extension and leg curl machine at the very least. Smith Machine for strict squatting. one of the exercises will be better than the other. hip machine for inner and outer thigh work. Thighs Leg extension With the roller touching the front of your ankles push the weight just hard enough to get it to go all the way up. but rather lower it very slowly all the way down. 12 reps 1 leg back stretch with each leg Increase the weight. do 10 reps and stretch again . Do not stop at full extension. then lower slowly until legs are nearly locked out. stretch again. Do 12 reps. turning your head may put stress on your neck and lower back. 12 reps 1 leg up stretch with each leg Increase weight 10 reps Stretch again . Curl the roller up until it touches your butt. look straight ahead when doing leg curls. do 10 reps. increase weight. 1 leg up stretch with each leg.Leg Curl Contrary to the photos. Place feet low on platform with heels at the bottom edge. and lower deeply keeping knees in line.Leg press Your gym will probably have an incline leg press. 12 reps 1 leg up stretch 10 reps Stretch again . not the vertical one as shown in the photo. Women who do not want to build their thighs may want to substitute lunges (see page 9) for this movement. but instructions are the same for both. squat down slowly until the tops of your thighs are parallel to the floor.Squat with Upper Body in Erect Position With barbell on your upper back and heels on a 2 by 4 block. 12 reps One leg back stretch for each leg Increase weight and do 10 reps Stretch . Women may want to substitute Sissy Squat for this movement where the upper body is erect and you squat deep down (don't lock out at the top of the movement) for 15 to 20 repetitions. but if you have trouble keeping your body in an erect position you may want to do front squat. This is a great size builder. This will not build size but will give a good pump to the thighs and tone them. . Hold the calf stretch for 15 seconds between sets. pause for a count of 5 at the top of the calf raise and stretch deep on each rep. . Increase the weight slightly on the second set.Calves All sets of calves are done with a weight that permits a good 4 inches of heel travel. do 2 sets of 15 to 20 reps. .Standing Calf Raise Using a light weight with knees slightly bent. holding at the top of each rep so you experience a burn in your calves at the end of each set. Do the calf stretch for 15 seconds between sets holding the heels in the low position. 157 x 0. Holding each rep at the top of each rep. Walk around the gym for a minute after each set and feel your calves pumping up.8 = 126 beats per minute. You can see this is not a very high target pulse but it is good when I am just getting back into regular aerobic exercise. So for me at age 63. it's 220 minus 63 = 157. Experiment and find your own levels. but when I push it up to 2 hours of total cardio a week the definition starts to come out. I prefer to do recumbent stationary bike after this kind of calf work for 12 to 15 minutes. Do Calf stretch 15 seconds. After my muscles get used to the aerobic movements I push my target pulse up to 157 x 0. A total of one hour of cardio per week is enough to keep me in good aerobic condition. After your calf workout your calves will be pretty pumped up and you may find it challenging to hop on a treadmill right away and run or do fast walking. A bit about cardio vascular exercise: An exercise is considered to have an aerobic effect when it raises your pulse to target level and you keep it there for at least 11 minutes.Calf Raise on Leg Press Machine Make sure the balls of your feet are on the platform. To find your target pulse. holding at the top of each rep for a burn. Lots of cardio is good if you want to get really lean. push toes up as high as possible hold for a count of 5 at the top of the movement and feel a burn in your calves at the end of the set. subtract you age from 220 and multiply this number by 0. increase the weight on the second set and do 2 sets of 15 to 20 reps. will pump your calves like never before when combined with stretching them 15 seconds between sets.7.7 = 106. . but if you want to carry more muscle mass there's a limit to how much aerobic activity you should do. creating a burn at the end of each set. . Along with a restricted calorie diet. doing upper body twice a week and lower body twice a week.Variations for Men and Women Women may want to do more cardio. My wife Christine does an hour on the treadmill several times a week at the end of each workout to stay lean. . do less aerobics. So determine what your priorities are. If you want a leaner look with smaller but firm muscles like most women do. especially on lower body days. If you want to build more muscle. she keeps her bodyweight down to 120 at 5 feet 8 inches. resting between sets only long enough to do the appropriate stretch for 15 seconds. do less weight training (and do it for high reps with lighter weights) and more aerobics. Her workout consists of one set of 20 reps on each exercise. She goes through the exercises quickly. Olympia and it was very successful for adding muscle mass during those years I was at my best. forearms. .Chest. My upper back. It's a three way split routine emphasizing pulling muscles on day one. I'd rub oil on my thighs to slide the smooth part of the bar up the thighs until my upper body was leaning slightly backward. I worked up to 6 reps with 555 pounds in this exercise and developed a great deal of massiveness in this area.I've seen it happen).Thighs.The Growth Program I used this workout plan when training for Mr. 185 for 12. or I'd use a power rack. abs This routine helped me grow because I incorporated one power lifting exercise into each workout. biceps. I'd do plenty of stretching with the 2 arm lat stretch between sets and take my time before venturing into the next set. then I'd elevate the barbell so the plates would sit on crates a foot high. triceps. the first three from the floor: 135 for 15 reps warm-up. and spinal erectors got much thicker doing this and my back got wider. and pushing muscles on day three: Day 1 . 225 for 10. My final set was with 375 for 8 reps and sometimes I did another sets of 400 pounds for 6 reps. On day one it was wide grip deadlift using straps (not reversing one hand as this puts undue stress on the supinated hand and can cause a biceps tear . between 1976 through 1983.Back. abs Day 3 . Olympia. shoulders. training for Mr. abs Day 2 . My first set would be 10 reps with 275 from the knees up . In 1982. calves. legs on day two. then lower the weight very slowly making sure that both ends of the bar touched the power rack pins at the same time. traps. I'd start my back workout with 6 sets of wide grip deadlift. My next set was 325 for 10 reps done the same way. Next came T bar or leverage row. . That gave me a total of 15 heavy sets for back. small diameter plates on the other end and using an interlocking finger grip right behind the collar. doing one arm lat stretch between sets. The remainder of the back routine consisted of front pulldown. all for 3 sets of 8 to 10 reps increasing weight each set. and one arm dumbbell row. 8 reps increasing the weight each set and doing 2 arm lat stretch between sets. doing 2 arm lat stretch between sets. My upper body would follow the weight downward. 10. 3 sets of 12. My favorite way of doing it became using a 7 foot Olympic bar with one end in a corner. stretching low to the floor and the plates would touch my ribcage at the top of the rep. This is a great size builder for the low central lats. 3 sets 8 to 10 reps increasing the weight each set (I'd use something like 40. and then start lowering the dumbbell very slowly. A favorite routine of mine was to start with one arm dumbbell concentration curl. 3 sets per arm heavier each (35.45) set 8 to 10 reps. . 45. Each negative would begin very slowly and I would pronate the dumbbell (turn it inward on the way down). 50 pounds).40.Then it was on to biceps. Alternate dumbbell curl came next. Each dumbbell would travel down and up completely before I curled the other dumbbell. I would deliberately hold the dumbbell for one second at the top of the curl and squeeze the biceps for peak contraction. because it was the best. I did a great deal of dumbbell work for biceps in those days. 10 with 35s. 9 for biceps. and 4 for forearms. This gave me a total of 15 sets for back. which proved to be enough for growth. and 8 with 40s. After each set of curls and forearm exercise I held the pronated arms back stretch for 15 seconds. . usually 12 reps with 30s. I'd tackle forearms with barbell reverse curl 12 reps super-setted with seated barbell wrist curl 20 reps. two super sets of these. adding up to 28 total sets in a workout. After a total of 9 sets for biceps.Finally 45 degree incline dumbbell curl with lighter dumbbells. You can curl and supinate (turn your wrist outward at the top of the movement bringing your outer biceps into play). 225 for 11 reps. 285 for 9 reps.Because of the heavy deadlifts. 260 for 10 reps. I did below parallel squats doing slower negatives than positives. and 300 for 8 reps. 185 for 12 reps. I preferred to take the next day off from training because squatting was my main movement. I started my thigh routine with a few sets of one legged top extensions to get some blood in the knees. . and then started my 6 sets of barbell squat (see page 25): 135 for 15 reps. Not a good idea squatting with a sore lower back. So after the rest day. 10 reps with 300 pounds. but concentrated on going deep into the negative and then not quite locking out at the end of the rep. . Leg presses always felt light after heavy squats and I did higher reps to get a good overall pump in the thighs. 90 x 10 reps followed by one leg up stretch between sets. Then it was leg curls (page 25)70 x 12.Next exercise was leg press (see page 25): 15 reps with 200. 80 x 11. I never went extremely heavy in this one. 12 reps with 250. 160 x 12.I ended the thigh work with 3 sets of leg extensions (page 24). 200 x 8 on my trusty old Nautilus machine. Training for Mr. doing 10 reps with 275 pounds. . 180 x 10. Calves were up next and I did calf stretch for 15 seconds after each set: Standing calf raise (page 26) 3 sets of 15 to 20 reps. I kept my knees slightly bent so I could get a deeper stretch at the bottom of each rep. Olympia in 1979 I became very strong on this one. so it was always my lightest exercise. I wanted to get a good warm-up. Too much weight gave me a sore neck or upper back so I seldom went over 150 pounds. I usually started calf work with this one. Only rest you get is when you are sitting on your partner's back 4 sets of 20 to 25 reps to a burn each set. usually one drop set.Donkey Calf raise is probably the best calf exercise. 110 x 5. Since it's hard on the Achilles tendon. the large muscle mass underneath the outer two heads of the gastrocnemius. without rest doing 120 x5. Best if your rider is heavier than you. Seated Calf Raise Seated calf raise is great for the soleus. . I always do this one last. then do calf stretch 15 seconds afterwards. 100 x 5. 90 x 5 to a maximum burn. I'd take the bar off the rack and lower it to just below my pecs at the top of my ribcage very slowly. But I was at the peak of my training career. You need to use heavier weights to stimulate . and triceps. 255 x 6. 185 x 10. which was usually anything except hanging knee ups in order to give the upper body a rest. 290 x 2. with not a lot of injuries that prevented me from handling the heavier poundages. and as soon as it touched my pecs I'd push it up with just enough force to get it overhead. I would nor could never use weights this heavy today in my workouts.Ab work ended the leg day routine. especially when training for 1982 Mr. in my late thirties. I'd do doorway stretch between sets and my weights and reps were 135 x 12. My main exercise on day three program was barbell bench press with a shoulder width grip to put more emphasis on pecs. 225 x 8. front delts. I was very strong in those days. 275 x 4. These were all done with slow negatives. ending with my elbows not quite locked out. Olympia. causing enough micro trauma. 60s for 8 reps. without being quite so heavy. 70s for 8 reps. doing something like 60 pounders 10 reps. followed by proper rest. and recuperation to enable the muscle to heal itself and grow bigger and stronger. If you are not very careful (I was) you may injure yourself.deep down into the muscle. do the "crab" most muscular pose holding it for 15 seconds to develop striations in the inner pecs. Next came 10 degree decline dumbbell fly for lower outer pecs: 40s for 12 reps. again with slow negatives. resting more. It's better to select lighter weights and do slower negatives so your muscles perceive the weights as feeling heavy. . and getting ongoing therapy. After I finished bench presses. By now my pecs and front delts were really pumped and I'd keep doing doorway stretch between sets. This also allows you to maintain good form during each of your sets and get a pump exactly in the area required. not quite locking out at the top of each rep. I did 70 degree incline dumbbell press. and then it's back to square one. 50s for 10 reps. I'd keep doing doorway stretch between sets and right after the stretch. Don't think that by using weights as heavy (or heavier) than I did that you will get the growth you want. nutrition. 80s for 6 reps. starting light again. My triceps were so pumped up after this one that I worked them next. and really developed the posterior head of my triceps. making sure to let the weight down deeply behind my back and then. keeping my upper arm close to my head. 35 pounds for 10. 10 reps with 100. not quite lock out at the top of the exercise. . One arm dumbbell extension came right afterwards. pumped up my lower pecs. I'd hold on to a support and lean slightly backwards. I used 30 pounds for 12 reps. This one really developed the rear head of my triceps. This exercise worked a lot of areas but was my main movement for developing serratus. I got quite strong on this one and often did 12 reps with a 90 pound dumbbell. 180 x 8 were the sets and reps I'd perform and I'd do arms back stretch for 15 seconds after each set. It also expanded my ribcage. doing the one arm shoulder stretch between sets. 160 x 10. 140 x 12. and 8 reps with 110. holding one arm shoulder stretch for 15 seconds with each arm between sets. starting with close grip bench press on the Smith machine (if you don't have one. and 40 pounds for 8 reps. pushing it up to an almost locked out position. use a barbell).Then it was dumbbell pullover lying across a bench. Hands were 12 inches apart with my elbows pointed outward to emphasize my outer triceps. and I lowered the weight slowly to my chest. With elbows close to my sides. again holding the contraction for a second. and 90 pounds for 8 reps doing arms back stretch between sets. . I'd get behind a T bar or the leg roller on a leg curl machine and lean as far forward as I could. Bent over dumbbell lateral raise was my preferred exercise in those days. After triceps work I was ready to finish off deltoids. and 25 pounds for 10 reps.5 pounds 12 reps.. Then I'd let the bar return slowly back to my upper chest and then push it down hard. so all that was left now was an exercise for rear delts and something for side or lateral deltoids. I usually did 70 pounds for 12 reps. I'd lean slightly forward and press the bar down to a complete locked out position. grab not so heavy dumbbells and do something like 20 pounds 15 reps. I'd already worked front deltoids with the overhead dumbbell press.My final exercise for triceps was pressdown with close grip on a V bar on the lat machine. 22. then hold the lockout for one second on each rep. 80 pounds for 10 reps. Rear delt stretch followed each set. As I progressed in my ab work I'd add to this program 4 sets of 25 reps hanging knee ups super setted with 4 sets of 25 two arm cable crunch with 90 pounds.My last exercise for delts was side cable raise. 35 pounds for 10. After that I'd ride the stationary bike for 15 to 20 minutes or run a slow mile and a half. Ab work was always at the end of my workout and my plan was to gradually increase the total amount of reps right up until contest time until I was doing 1000 reps total each workout. and triceps of the outer upper arm. I'd raise the handle across the front of my body until it was as high as my ear. . followed by 100 more seated twists. bracio-radialis. no rest between sets to define the lateral delts and bring out the separation of the biceps. Often I came back to the gym later in the afternoon to do this and it usually took me a half hour of non-stop ab exercises to complete it. I'd do 30 pounds for 12 with each arm. Sometimes I'd do 3 sets of 12 reps with 30 pounds non-stop with each arm. The minimum program was leg raise. followed by 100 seated twists. 4 sets of 25 reps super setted with abdominal crunches 4 sets of 25 reps. Holding a cable handle in front of my legs. and then 40 pounds for 8 reps. . I made slight variations in it. overtraining has less chance of occurring. How I'd do it now. although similar. be stronger and grow more. day 2 legs. I needed lots of rest and noticed a tendency to become overtrained after about a month on this 4 day cycle. Mind Body Spirit Personal Training Diaries. But with this new cycle. or substituting a new movement. were ever exactly the same. If I were to do that again.5. R means rest day: Mon Tues Wed Thurs Fri Sat Sun 1 R 2 3 R 1 R .e. Variations of the above routine will be found there as well. forearms. You'll get more rest between workouts. then train 3 days out of 6 once. It was hard and I got really sore from it. but no two workouts. biceps.How I did it then. I used the Growth Routine routine in my training for the 1979 Mr. Olympia and something similar for the 1982 Mr. three days in a row and resting the fourth day. the 4 day cycle) I was tired a lot and usually became over trained after about one month of this kind of torture. I'd go to the gym with a routine in mind but as I trained. Olympia competition too. If you refer to my book. I'd do a 5. triceps. repeat). training 3 days out of 4.6 day cycle (train 3 days out of 5 three times in a row. I did a 4 day cycle. This is something I recently thought up and I like the idea of it because it forms a 3 week cycle and gives enough rest so you can grow. shoulders. one day off (i. Here's how it repeats itself every 3 weeks: Remember day 1 is back. you will find over 180 different workouts I did over a 40 year period of time. In general. and day 3 chest. nothing drastic. like changing the order of the exercises. When I did 3 days on .5. and 12 workout days. Of course there are other ways to arrange your workouts in this three way split. 3. Since you divide your body into three sections instead of two you can do more work for each section. start it on Wednesday get Sunday off and you can go to church. but why do a three way split routine in the first place? 1. 2. start it on Thursday and get Mondays off. . start on Tuesday get Saturday off. you have 9 rest days. So every 3 weeks you train each workout 4 times. Notice you always have Fridays off. And you can always have the same day off depending on when you start the cycle. It's easier to tolerate only a small part of your body being sore from exercising instead of your entire body or entire upper body being wiped out. Start it on Monday get Fridays off. Mondays off is a good idea if you train in a commercial gym because Mondays are always the most crowded days.2 3 R 1 R 2 3 R 1 R 2 R 3 R And then the cycle repeats itself exactly in this pattern every three weeks providing you don't miss. You have longer to recuperate between each time you work a specific part of the body. muscles heat up. This is a way to reduce stress but it is not a true form of deep relaxation. peristalsis .Bodybuilding's Three Rs Relax. and more recently "high-tech meditation" which employ the physics of entrainment. This is often best accomplished by focusing on a stimulus such as one's own breathing or repeating an affirmation to yourself. Meditation is the opposite of thinking. when I ask people what they do for stress management they often answer 'train with weights'. This is necessary if you want to build your body. nerve impulse transmission. The goal is to watch the mind stream and not get carried away by it. When you work out you are actually destroying your body. rate of breathing. It means doing nothing. a condition where your body's metabolic processes slow down. The rhythmic repetition of breathing or saying an affirmation slows down the mind and allows easier access to it's . It involves eliciting the relaxation response. or "no thing". But true stress management involves deep relaxation and this is the exact opposite of activity. You will never build it unless you practice the 3 Rs: relax (manage stress and stay calm while awake). Recuperate. where your body's resonant systems exhibit a frequency following response. using a light/sound device (like the Mind Muscle Machine) where LED lights on the inside of sunglasses flicker to the beat of vibrating sound. Recreate Weight training is the catabolic ingredient of the bodybuilding equation. and recreate (engage in pursuits that you enjoy and make you happy). waste products accrue.all systems that vibrate within the body synchronize with the vibrating stronger stimulus and a state of profound relaxation is achieved. brain wave frequencies.it now needs repair. Other forms of deep relaxation are acoustic vibration which is accomplished by playing music through an amplifier or speakers that contact and vibrate the muscle of the body. It means to clear one's mind by watching thoughts as they arise and pass away. You create a condition of micro-trauma when you are exercising. capillaries hemorrhage. electrical stimulation done by administering a mild electrical current to certain points on the body. Relax: During my Zane Experience programs at my private gym in San Diego. Meditation relies on this process. and after you are through your body is in a catabolic state . The body's resonant systems (heartbeat. Working out is a positive form of stress. we feel better while we are training because it takes our minds off our worries and concerns of the day. The best example of such a state is meditation. This is referred to as the process of entrainment. We must pay attention to what we are doing when training in the gym. recuperate (get enough high quality deep sleep). ). The first step to getting good quality sleep is to be able to fall asleep easily. which become longer as we continue to snooze. When activity reaches 0. When brain wave activity increases into the beta range.5 Hz. The rate at which brain cell impulses are transmitted drops.). But this time stay there for a slightly longer period before they begin to rise back up to beta waves. is when the body does it's major repair work. especially the first four hours. brain wave activity continues to slow down into the range of delta waves (3 to 0. Recuperate: Your muscles won't grow just by working out. The dream we remember most vividly is the last one we have upon awakening. brain waves do not descend as low and no more growth hormone is secreted. protein metabolism is enhanced. Universe. Then in an instant we never recall. After a workout you must recuperate and heal. Under normal circumstances you should get close to eight hours sleep a night. and short-term memories convert to long-term memory. The mind empties of distractions and creates space for creativity. With your eyes open. allowing a peaceful state to come about. My wife Christine reads for about 20 minutes and . thinking about the events of the day. As you close your eyes and become more relaxed this activity slows down to the alpha wave range of 13 to 8 Hz. Here's how it works: As you close your eyes and drowsiness begins to set in. a messenger substance that circulates in the blood stream and gives direction to the cells of the body for repair. We continue to have dreams. For the next hour. During sleep. your brainwave activity slows down.endless chaotic thinking processes. If you are training really hard you will know what I mean. After that. Result is more growth hormone secretion accompanied by another dream longer in duration. The major form of recuperation occurs during sleep and it is important to get enough high quality deep sleep. The brain's predominant frequency has dropped past the crossover point into theta waves below 8 hz. With practice. we are asleep. one is able to slow down the random thought process and clear the mind. usually about 5 a night if we sleep 8 hours. It is at this point that the pituitary gland secretes growth hormone. which is close to an hour in length. I remember in 1972 training hard and heavy for Mr. the brain is producing scrambled beta waves above 14 cycles per second (14 hertz or Hz. getting two 2 hour workouts a day required I get 10 hours of sleep each night. So if you don't get enough sleep your body will not repair itself adequately and you will be left short on bodybuilding progress.5 it stays there for a few minutes and then starts to rise again. we have a brief dream (which is marked by rapid eye movement or REM).5 Hz. Some people have no problem with this. Then brain waves begin to slow down again to 0. These two growth hormone secretions occur during the first four hours of sleep. but humorous entertaining programs). harmonica. People who have sleep problems are those who can't shut off their mental activity. If you must resort to drugs be sure you do so under the care of a medical physician. people with whom you feel good hanging around with. per 50 pounds of bodyweight) with a little niacin (about 50 to 100 mg. watching television (not the typical idiotic stuff on most of the time. Arnold Schwarzenegger once told me to "only associate with people who help you grow in a positive way". an essential amino acid that is a precursor for serotonin. No one has ever heard the end of it. The most effective method of falling asleep I've found is to use a light/sound machine like the Mind Muscle Machine right before retiring. playing guitar. not those who are negative and drag you down. I put on my Mind Muscle glasses as I lie down and use a program (I've recorded it on CD and call it Sleep Waves). Another effective tool I found for falling asleep is a recording I've made called Sleep Sound. or flute. They should not be strenuous and you should be very relaxed when you are doing them. Try training harder! Recreation: Activities that are relaxing and you enjoy doing fall into this category.gets drowsy and she's out. Spending time with friends and loved ones is important. If you work out hard it's easier to fall asleep. And gradually descends to deep delta waves over a half hour period. Usual dosage is 3 to 10 mg. and L-tryptophan. But maybe if you have a problem sleeping it's because you're just not tired enough. but not enough to cause uncomfortable flushing or vasodilatation) followed by a piece of fruit does the job for me. a hormone made by the pineal gland. Serotonin is an inhibitory neurotransmitter in the brain. Next is using tryptophan and/or melatonin. listening to music. Very rarely do I experience the end of this program. it's part of a CD I've produced called Relax to the Max. L-tryptophan taken a half hour before bed (recommended dosage is 500 mg. Two substances that work well for me are melatonin. shooting archery. Just listening to it in bed puts me out every time. and others I take both about one half hour apart. Melatonin doesn't agree with some people and they feel groggy upon awakening. Some of my favorites are reading. I think that mechanical means of sleep induction like using a light/sound machine or listening to hypnotic audio recordings such as I've produced should be the first resort if you have a challenge falling asleep. Some nights I take melatonin or tryptophan. Niacin is important in this reaction because your body converts L- tryptophan to niacin in a 60 to 1 ratio. This means is shuts off brain activity and enhances drowsiness. There are remedies of course and my recommendation is to first use those that do not involve drugs. Something is on their minds and they can't let go of it. which consists of ocean waves and a low pitched beat that starts at 14 Hz. This advice has certainly worked . so by taking niacin you spare tryptophan to convert to serotonin. I don't mean pigging out on junk food. but activities like traveling to new places. and sports or non- strenuous activities. so do what makes you happy. The days you don't train are good times to forget all about working out and do something recreational. This is the best kind of recreation. sharing what you love doing with those you love being with. My two favorite companions are my wife Christine and my dog Tyler.frankzane.com . There's nothing more rewarding than right company. The brain needs a variety of stimulation to grow new neural pathways. You will re-create your body.for him.available at www. See all the exercises & stretches in action . arms day three. I might get a slight injury from being careless (it has happened) and cut the workout short. forearms. do drop sets on some exercises. Treat injuries with therapy and rest. A smart thing to do is not force yourself to go through your workout if you sustain an injury. legs. Another advantage was that the workouts got easier as you went from torso day one. calves. shoulders. and delts and arms on Wednesdays and Saturdays. Another problem I began experiencing as I got older was chronic shoulder soreness. a routine that answers the questions "Should I train today?" and "What should I train today?" When I go into the gym to train I always have my program in mind. triceps. legs on Tuesdays and Fridays. I might be really sore in a certain area and go lighter or not work it altogether. abs on day three. The pull. and abs on day two. push 3-way split routine was just too much direct shoulder work on the upper body days. It was always back. triceps. add an exercise or two. and forearms are all small bodyparts that can be trained quickly. legs day two. I needed something that gave me one hard shoulder day only. I can honestly say that I've never done the exact same workout in 50 years of training. I know what I want to do. The . or forget to do an exercise. and an easy day since biceps. You need as schedule to follow. Remembering back to pre-1978 when everyone trained like Arnold doing his of Chest and Back on Mondays and Thursdays. More on this later. Why change anything. Olympia victories and continued it well into the late 1990s. I can still get great thigh workouts without stress on my lower back and knees. substitute a new movement.The Zane Experience Workout Program I'm not one to keep changing workouts. I got an idea. which I've been using ever since. I'm listening to my body. I followed the three way split program presented under the title Growth Routine for over 20 years. thighs. I used this routine in training for my Mr. abs on day one. biceps. Since chest and back day involve so much shoulder work. why not add a few delt movements to this workout and take care of the whole torso in one workout? That would make the other upper body workout arms only. super set or not super set. not much shoulder work here. The body thrives on routine. eliminating the heavy stuff like deadlifts and barbell squats as I got older and accrued injuries. I had to stop doing barbell squats after 1982 due to lower back problems and thanks to the Leg Blaster. When I find something that works I stick with it as long as it produces the results I want. But when I start working out I make decisions that I didn't initially anticipate and the routine changes a bit. and chest. I may re-arrange the order of exercises. it worked. which always followed a rest day. thighs . The torso workout on day one works back. I like to take a day off after the torso workout to give my lower back a rest. This workout covers a big area of the body but once you finish it. legs was a bit easier. since bent over rowing motions work the lumbars. This is a great psychological advantage to have your split routine get easier as you go through it on successive days. and chest primarily. Arm work is always done the day right after leg day since arms and legs have nothing to do with each other. so I feel well justified in taking the day between these two workouts as a rest day. Thigh exercises like leg curl. the other two workouts are easier. but since pushing and pulling movements are involved it works arms too. . usually at the end of the workout) doing more sets and total reps and usually working abs first in the routine.hardest day was torso. shoulders. I give special priority to abdominal work on this day (even though I work abs every day.a tough workout because it's a large muscle group. hyperextensions. there is no overlap. leg press and squatting also work lower back. and arms was the easiest workout. and calves which is much easier since it's a small muscle group. Leg work on day two involves only two body parts. do regular abdominal work and aerobics. maturity. As I wrote in Mind Body Spirit Personal Training Diaries: Winter is a season with maintenance as its theme Spring time means growth depicted by the color green Summer's intensity is glowing lava red hot Autumn is harvest. I want to do enough exercise to not let myself get out of shape. but it is my best shape for the entire year. legs day two. This is something I do every year. I ask myself "What parts or part of my body need more work . football. I don't want to lose sight of my abs. arms day three. and although I do relax my diet a little. It's called a 7 day cycle because I work each body part once every 7 days. take photos for some project. each a 13 week period of time where nature follows a different trend to reach a specific goal. There are four distinct seasons. then go into maintenance. not rot. I train progressively harder and harder from spring up until autumn. and arms on Friday. Maintenance lasts from Thanksgiving through New Years and maybe a bit longer. Look at nature. with abs and aerobics being done every training day. My goal is to keep my bodyweight the same. I do a 7 day cycle by training three time a week doing torso on Monday. legs on Wednesday. It begins after I reach my peak for the year during the autumn. basketball players have a season roughly 6 months long followed by an off season. How would this apply to bodybuilding? Winter is my maintenance season. It's not the best shape of my life each year anymore. One of the best procedures I've ever followed that accounts for the fact that I'm still in shape and training hard at over 60 years of age is the fact that I've always cycled the intensity and frequency of my workouts . Since I'm training less frequently I have time to specialize. because it's just too hard and hurts too much to get back in shape. Now it usually starts at Thanksgiving since it takes me a little longer to reach my yearly peak. Simply put. Maintenance means doing just enough training to stay in shape and for me it means not to get fat. reach my peak.Training Cycles So my Zane Experience 3 way split workout is torso day one. ripeness. They train the entire year but with different goals in mind. there is a different emphasis on how one trains during a specific time of the year. I don't try to look like I did in the best shape of my life at age 37 (although sometimes I have dreams of doing this). Baseball. Professional athletes do it. the 7 and the 6 day cycles) a time for specialization to be done between Thanksgiving and the first day of Spring. rest. For example.5. my weak points are now stronger relative to my former stronger points. I may even do less work for these stronger areas during maintenance season. For me this is not the time to do a lot of extra sets . arms 3 way split routine and use the same 5. or calves. I like the way my clothes fit already. the second with a weight . If you don't miss any scheduled workout days the program will recur in the same format every three weeks and you will feel stronger and grow providing you get adequate rest and nutrition.5.that's for peak training season. So when I get back into more serious training in the spring time.e. Usually by mid January or early February I go to a 6 day cycle.6 cycle. Doing a three way split. So I do my abdominal work and keep up cardio vascular activity. so I stick to the torso.5. The idea is to create a new look to your body by changing your proportions. I notice that I'm usually very strong for each workout because I'm getting adequate rest between training sessions. As the days get longer and the sun is shining more and more. The idea is to even out development in all parts of the body to improve overall proportions. I don't do the growth routine anymore. or biceps. my pineal gland gets stimulated and I feel like training more. train. Now the answer is WAISTLINE.5. So I consider maintenance training or off season training (i. and bench press on pushing muscles day.5. I usually follow this kind of training right up until the first day of Spring. the first set is with a weight allowing me 12 reps. Spring is growing season. one workout every other day is a 6 day cycle.relative to everything else?" Years ago when I was competing the answer was some body part like back. I'd train like this: Mon Tues Wed Thurs Fri Sat Sun 1 R 2 R 3 R 1 R 2 R 3 R 1 R 2 R 3 R 1 R 2 It simply means training every other day. 6 cycle. If you are doing the growth routine (page 27). rest. My goal for spring training is to gradually build up my poundages in all my exercises. This means I train each body part once every 6 days. train. you only do more sets on your big muscle mass exercise which is top deadlift on pulling muscles day. The 5 day cycle is train. legs.5. So after my last 6 day cycle I go into my GROWTH ROUTINE. using the 5. The weather gets warmer and less clothing is worn so people become more conscious of how they look. I am no exception. For me this means doing two sets of each exercise.6 day cycle. squat on leg day. Do three 5 day cycles in a row and then do a 6 day cycle. using the 5. Here's how the 5. They cycle recurs in the same pattern every 2 weeks. one off) led to overtraining after about one month and then I had to take a few extra days off. you do each workout three times in two week. train. repeat. In those days I trained on a 4 day cycle: train. and five rest days. 2. I call it the 5. I usually take two days off afterward to allow my body to get enough rest. I add a third set on some of my exercises. 5. For 13 years of my competitive bodybuilding career I worked full time as a mathematics teacher and although I was busy during the year. increasing the weight and doing 6 to 8 reps. with nine total workouts. It is simply two 5 day cycles done consecutively followed by one four day cycle. Seems as you get older you should train less frequently but harder. When I was competing. and Saturdays. . rest. Although I still do train three days in a row when I have Zane Experience clients. but these days this is just too much training for me. day 3 arms: Mon Tues Wed Thurs Fri Sat Sun 1 R 2 3 R 1 R 2 3 R 1 2 3 R So if you start this cycle on Monday. It is serious training. It's a randomized routine that your body never quite figures out. You will be training the second Tuesday.4 day cycle. There are advantages to this way of training. Even when I was competing I found that the 4 day cycle (three on. Olympia three times training that way. Summer is peak training season. 4.5. summer was always my hardest training season. I had the summers free to train hard. The more frequently you train the more defined you will become but you won't be as strong for each workout. day 2 legs. As summer approaches. 3. 1. Thursdays. You have the same day off every week.5. By the end of the summer I was reaching peak condition and I achieved this state by early October. I won Mr. so you keep making gains. first Wednesday. you will always be training on Mondays. I found a nice compromise for the 4 day cycle which I would certainly use if I had to do it all over again.that allows me 10 reps. train. There's less tendency to over train since you only do one 4 day cycle after two 5 day cycles.4 cycle pattern looks: Remember day 1 is torso. thighs. train. aerobics. Getting in shape always leaves one overtrained. rest) might be a good way to train but for no longer than the last 4 to 6 weeks before you reach your peak. After you reach your peak you gradually go back into maintenance training. abdominals. aerobics.5. which is not a bad idea if you train in a commercial gym because those places are most crowded on Mondays. treadmill.and second Friday and always have Sundays off. here's the routine itself: Day 1 torso: back. Over the years I've collected some great machines: the original Nautilus single chain leg extension. Nautilus multi purpose machine. Hoist V-1 multi purpose machine. leg curl. If you allow enough time to reach peak condition you may not need to do a 4 day cycle. calves. rest more and practice posing. Day 3 triceps.5 pounds. cable crossover machine. Overtraining can't go on for too long and must be balanced by lots of rest and recuperation. What always happened with me is I would be overtrained a week before the competition and then ease up on the training the last week. Nautilus pullover machine. Airdyne. You can have any day off depending on when you start the cycle. I think the 5. seated calf machine modeled after Icarian machines.4 day cycle is the best method of serious training because you can keep your muscle size up since you are getting two 5 day cycles for every 4 day cycle. pulldown/low cable row machine. dumbbells in 2. train. dip machine. in the early part you reach your peak for the year. After you reach your peak for the year you might go to a straight 5 day cycle for a month or so. Autumn has two stages. shoulder. Leg Blaster.5 to 70 pounds. Pec Deck. abs. Concept II rowing Ergometer. hip machine. if you start it on Tuesdays you will have Mondays off. preacher curl bench. It's always worked well for me. Cyclic training gives you a chance to do other things in your life seriously during the off season. These workouts are best done in a commercial gym where there is a good variety of machines and free weights. forearms. recumbent stationary bike. I've been training this way for many years and it's one reason I'm still training. adjustable incline and flat benches. Modified Soloflex for .5 pound jumps from 2. dumbbells in 5 pound jumps from 37. So now that you know the different ways to do it during the year. biceps. Smith machine.5 pounds up to 37. Panatta curling machine. and then to a 6 day and eventually a 7 day cycle as you fall back into maintenance training. For muscle growth to thrive train 3 days out of five. hyper extension bench. Day 2 abdominals. If you really want sharp definition then a 4 day cycle (train. rear deltoid machine modeled after the Nautilus torso row machine. chest. aerobics. horizontal leg press. I've got everything I need and it all fits compactly into 600 square feet of floor space. hip machine for working inner (adduction) and outer (abduction) thighs and rear obliques.overhead pressing. . Neutral grip (palms facing each other) is also easier on the elbows. 2 arm lat stretch for 15 seconds. . Front pulldown with neutral grip . I do not lock out my elbows on this one. 165 pound for 10 reps. 12 reps . I do 2 arm lat stretch between sets.150 pounds. This keeps the tension on the upper lats without putting it on the shoulders. 2 arm lat stretch 15 seconds.Day 1 Torso Warmup on Schwin Airdyne for one minute. not pedaling. using the upper body portion only to get blood into the shoulders. with one arm shoulder stretch between sets.Cable Crossover behind neck works upper lats without tiring the biceps. increase the weight. I do 15 reps with 30 pounds.I know you probably don't have one of these. then 15 seconds of 1 arm shoulder stretch. I do 12 reps. Some machines are like this. this is not what you want). then increase the weight to 40 pounds and do 12 reps. . Arc overhead press on Soloflex pressing machine . then do 10 reps. but the idea is to do an overhead press which arcs away from your body. it's a straight line press. Instead it pumps up the triceps and can be used as the second exercise in a superset with pulldowns or low cable rows. and shoulder stretch again. such as the Universal Press machine (A Smith machine is not. again you probably don't have the Panatta curl machine I use to do this one. .Low cable row . Shrug . This emphasizes developing the traps between the shoulder blades without over developing the vertical height to the traps. I use the same sets and reps as on front pulldown and 2 arm lat stretch between sets. This one really pumps up the low central lats. Thick bunchy traps can make the shoulders look more narrow. Keeping my knees slightly bent keeps stress off the lower back. touching it lightly and letting it slowly back to an arms slightly unlocked position as I allow my upper body to lean forward slightly as I do so.I position my low pulley about 3 feet above the floor and pull the handles to my ribcage. but you can get a similar effect by doing shrugs with dumbbells with upper body leaning slightly forward. I always like the squared off shoulder look. and ribcage.I push the pads back using my upper forearms right below my elbows. I use 70 pounds for 15 reps.Rear deltoid machine . On the machine I usually do 130 for 12 reps. doing one arm shoulder stretch between sets. lower pecs. and 150 for 10 reps. 80 pound for 12 reps and more rear delt stretching. I just don't go as heavy with the dumbbell anymore. I occasionally do dumbbell pullovers too. Pullovers . After shoulder surgery in 1983 this exercise (along with several others) became uncomfortable so I secured the latest plate loaded Nautilus pullover machine and use it all the time. .I did dumbbell pullovers lying across a flat bench for many years and this is what developed my serratus. The substitute for this exercise is bent over dumbbell lateral raise. the 15 seconds of one arm rear deltoid stretch. This can also be done in a pec deck sitting or standing backwards in it. I lean into a dumbbell rack and balance my body between my two feet with knees bent and my supporting arm. One arm dumbbell rowThis is the best exercise for lower outer lats.Next is an exercise for upper pecs and I've recently discovered a way to get the effect of the "Arnold Press" which was done by pressing . doing the one arm lat stretch after rowing with each arm. 70 degree incline dumbbell press .Super setting dumbbell pullover with stiff arm pulldown gives a full range movement like the pullover machine does. Instead of propping myself up on a bench. My first set is with 60 pounds for 12 reps and then I jump to 70 pounds for 10 reps. dumbbells overhead as you twist them. 12 reps on first set. thereby keeping tension on the upper pecs. increase weight. Palms facing each other allows you to stretch deeply in this exercise and really works the lower section of the upper pecs. doorway stretch 15 seconds between sets. Again.Lower your incline bench down to a low angle and do the same exercise as before again with a neutral grip. I use the Hoist V-1 machine for this exercise. 10 . you probably don't have one of these to use. 10 reps on second set followed by more doorway stretching. increase weight. 12 reps on first set. Press overhead but don't lock out the arms. don't lock out on each rep. Again. 30 degree incline dumbbell press . so you might resort to doing dumbbell incline press on a 70 degree angle with dumbbell held in a neutral grip (palms facing each other). Final exercise is DB side raise for lateral deltoids. 15 seconds doorway stretch. doing doorways stretch between sets. 145 pounds for 10 reps followed by more doorway stretch. increase weight 10 reps. 1 arm shoulder stretch.I secured a Paramount Pec deck over a dozen years ago because I had difficulty doing dumbbell flyes with any kind of substantial weight. stretch again. . It's 130 pounds for 12 reps. parallel to the floor at all times. Bring the dumbbells down to the sides of your thighs (not in front of your thighs to isolate lateral delts) and only up to the top of your head.reps on second. which when super setted give a great overall outer and inner pec workout. Do 12 reps. After shoulder surgery it became hard to work my chest and this machine certainly helped. A good pec deck combines the effect of dumbbell fly with cable crossover . Pec Deck . This torso workout takes you in that direction. with 3 sets of 10 to 15 reps of one arm cable crunch with 50 pounds holding with each hand for both left and right frontal oblique. why chest work at the end of the workout. Pecs grow easily and are often overemphasized in training routine with many sets of bench press. chest has already been prioritized in the Growth Routine. 2 sets each for a total of 22 sets.This torso workout: 11 exercises. A tri-set is three exercises done in a row without resting. Big pecs just make your delts look smaller. Hanging Knee Ups . My minimum ab routine is 3 tri-sets of 25 to 30 reps each of hanging knee up. 32) tri-setted with crunches and one arm cable crunch. like back if you want a complete physique. Abdominal work consists of hanging knee ups (p. 22 sets done with slow negatives so that my last rep is my last successful repetition in good form gives me a tremendous pump and a great workout. Believe me. You need to work those muscle groups you can't see. Some may wonder. aren't you supposed to start your workout with bench press? The reason is that this routine gives priority to back and shoulders. 10 minutes slow rowing on the Concept II rowing Ergometer. A cadence of 25 strokes per minute is what I like with a full range of motion. even the abs if you keep them tensed as you row.One Arm Cable Crunch Start and Finish Aerobics . My goal is to go 2000 meters. This gives the whole body a workout. . then do 25 reps with 50 pounds each arm one arm cable crunch at the end of my ab routine. I use 60 to 70 pound for two sets of 15 reps.No hanging knee up on this day in order to give my upper body more rest. and the same with the right arm. I balance on my knees and do not sit back on my heels. I super set leg raise with crunches. Thighs: Before I begin thigh work I warm up on the stationary bike or treadmill riding . My arm left arm touches in front of my left knee and stays bent. aerobics Abs . calves. Then I use my hip machine to work outer thighs and rear oblique and inner thighs (adductors) tensing my abs on each rep. doing 3 sets of 25 to 30 reps each (page 32).Day 2 Abs. thighs. or walking at an easy pace for 2 to 4 minutes. Leg curl - 70 x 12, 80 x10 super-setted with hyperextension 2 sets of 12 to 15 reps (sometimes I hold a 10 pound plate). This super set really pumps up the hamstrings. I do one leg up stretch for 15 seconds with each leg at the end of each super set. Leg Curl Hyperextension Leg Extension - 160 x 12, 170 x 10 super-setted with horizontal leg press 200 x 12, 220 x 10. I keep my feet low on the platform (heels hanging off) and go deep into the leg press. I can hardly walk after each super set and I take a good three minute rest before I do my second super set. I do one leg back stretch after each super set. Erect Squat - The best way to squat and make your thighs do all the work without putting stress on your lower back and knees is the Leg Blaster. Thousands of people have been able to continue squatting and retain that important lean muscle mass in the thighs and glutes. I'm one of them. I haven't been able to do barbell squats since 1982. Squatting with barbell on back bends the upper body forward as you go heavier and heavier. This is even more apparent for tall people with long legs. With the Leg Blaster your hands are free to hold on to the balance bar while you squat. I go deep into the full squat, keeping my knees in line with my toes, upper body erect, and not quite locking out at the top of the squat. The harness stays touching my ribcage the entire motion. If it were to touch the tops of my thighs at the bottom of the movement it would mean I'm leaning forward at this point and engaging my lower back to reverse the direction from going down to coming up. I place my feet all the way forward on the platform and look straight ahead. I know many gyms don't have Leg Blasters, we focus on the home gym and personal trainer studio market. There is no better way to squat if you use the Leg Blaster correctly as just described. But what often happens in commercial gyms is the big boys load the thing up with multiple 45 pound plates on each side and leave it like this when finished. You don't need a lot of weight to get a great thigh workout with the Leg Blaster, less than 200 pounds is sufficient. My best recent effort is 10 reps with 180 and lately I've been doing 12 reps with 135, and 10 reps with 150. So if you don't have access to a Leg Blaster in your gym you have several choices. 1. Convince the gym owner to get one and instruct trainees in it's proper use. It's best to not keep more than two 35s, two 25s, four 10s, and two 5 pound Olympic plate on the rear plate holders. 2. Buy one yourself and do your squats and standing calf raises (it's excellent for that) and lunges too at home. If you are not ready for the Leg Blaster you have two other options: to do your squats on the Smith machine or to do front squats. Here's how: Using a light weight on the Smith machine that enables you to do a deep squat, stand with your feet forward relative to the bar so that when you squat deeply your heels do not lift up off the floor. This is not as good as the Leg Blaster since your movement is restricted to a straight line groove, whereas the Leg Blaster has more freedom of movement since it is a free weight system. Your other option is the front squat. Get a pair of weight lifting straps and loop each one around the bar so that the straight end sticks straight up into the air. Tighten it and grab the straight end, holding the bar on your shoulders at the clavicles with your elbows directly in front of your with upper arms parallel to the floor. You'll need to put a block of wood (a 2 by 4) under your heels because as you go into the deep squat your heels will raise off the floor. Front squat prevents you from bending forward too much and although you can't use as much weight in it as with regular squat, it will work your This will help you get a burn by the end of the set. you can use a regular standing calf machine if your gym has one. If you are injured that's all the more reason to get one now. Calves Standing Calf Raise is a good one to start with. then sink slowly downward so your heels are close to the floor and the up again and hold for another 5 count. Bottom line: Get a Leg Blaster before you hurt yourself squatting. or you can do them with the Leg Blaster or a Smith machine. and don't go too light either because then you won't get the burn between 15 and 20 reps. Don't select too heavy of a weight because it will limit your range of motion and balance. When you raise up on your toes as high as possible. This is so that you can stretch lower than the plane of the floor and stretch the lower calf muscles while contracting the tibialis (shin muscles on the front of the lower leg).thighs more directly and it is safer and easier on your lower back. Right after you finish your set do a calf stretch by holding your heels in the low position standing on the calf block or on a step for 15 . It's an essential exercise but don't wait until you are already injured to get one. This is crucial for calf development. the ball of your foot should be securely on the block and the block should give you a good 5 inch elevation off the floor. Call me at 800-323-7537 and I'll set you up. but don't get too severe of a burn when you are starting out or you'll be sore for days and cursing me. hold this position and count to 5. You do need a calf block to stand on. The way you do all your calf exercises is to do between 15 and 20 reps and somewhere in that range you should experience a burning sensation in your calf muscles. Here's how you can make one: Go to a lumber yard and have them cut you an 18 inch long piece of 4 by 6 inch lumber (Douglas fir is most common. and buy some step adhesive . drill holes and use wood screws.seconds. but make sure it's not too sappy). Olympia I did 8 sets of donkeys 3 times a week with a 210 pound rider on my back. Be really cool and put a handle on one end or at the back of the block to make it easier to pick up and carry around. You can even stain. sand it down a little. You can simply use wood glue and nails. varnish. Then get two one foot lengths of 2 by 4 cut. Using a wood rasp round off one edge of the 4 by 6 (you may want to do this before you fasten the 2 by 4s at the ends). or seated calf raise.it looks like black sandpaper 4 inches wide with and adhesive backing. and fasten one at each end of the 4 by 6. But if you don't have this special equipment you need a calf block. In the 1970s at Gold's Gym in Venice California we always did these.This might be the best calf exercise there is and all you need is a partner who weights at least as much as you do and your calf block you just made. or paint your calf block but it's not essential. I . A calf block is a useful piece of equipment to use but it's amazing how few commercial gym have even one. peel off the backing and paste it over the curve and you have a non skid surface. or calf raise on an incline leg press machine. like the standing calf machine just mentioned. That's OK is all your calf exercise have built in blocks to elevate your frontal foot. or if you're a pro. For less than $10 you have a nice calf block. no problem here. Donkey calf raise . For the 1978 Mr. . One legged calf raise is another calf exercise you can do in your home gym if you don't have much calf equipment. resting only when we sitting on each others back. Calf raise on the leg press machine is a very good exercise. then he did his set with me sitting on his lower back. Stand on the block with one foot. Do 15 to 20 reps with each leg and then do the calf stretch for 15 seconds. My calves were really good that year. Be sure that you are getting a good 4 to 5 inches of movement with this exercise.did my first set of 25 reps. so don't use a ton of weight. Then for my subsequent sets he put a 45 pound plate on my upper back and we did sets of 15 to 25 reps. make sure the balls of your feet are on the platform. hold a light to moderate dumbbell in one hand and hold on to something to balance yourself with your other hand. I do one drop set on this one. thereby working the outer head of the gastrocnemius (this rolling outward tends to happen when you use a heavy weight in either position). With your toes pointed inward you experience a tendency to roll outward with the pressure on your little toes. 90x5 without resting. What about foot placement? When your toes are pointed slightly outward it becomes more conducive to keep the pressure on the ball of your foot and your first two toes so consequently you work the inner head of the gastrocnemius more. .Seated calf raise is an all time favorite and good size builder because it works the soleus. 110x5. the band of muscle underneath the outer two heads of the gastrocnemius. 100x5. providing I have someone there to remove the plates. This one puts a lot of stress on the Achilles tendon so do it last in your routine. 120x5. Like any other muscle they need rest to recuperate and grow. Inclined treadmill really works calves.If you get a burn on every set you shouldn't need to do more than 6 sets total (or less) of calf raises twice a week at the most. It's happened to me several times and it's not pleasant. so the technique of getting a burn on every set is probably more important to use on calves than on any other muscle to get them to respond and grow. . Pick any three of the above calf exercises according to what equipment you have access to and do 2 sets on each one. or maybe a little bit of treadmill combined with a little more stationary bike. hamstrings. and lower back. After you finish your calf workout it may be challenging to spend much time walking or running on a treadmill. The calves are weight bearing muscles and are adapted to exercise since we use them when walking and running. Don't think working your calves every day will make them grow. You will shock them at first and they may respond the first week or two but then they will just become more defined. especially if you use the elevated setting. I personally prefer to ride my recumbent stationary bike at the end of my leg workout. And get a burn on each set. Be careful not to do so much calf work and treadmill in the same workout that your calves cramp up at night when you stretch your legs out. glutes. With the inside of my hands twelve inches apart using a thumbless grip and my flat bench on a very slight decline. abs. I can finish my torso workout in an hour 15 minutes. My rule in the gym is once I start I don't get involved in conversations. You don't want to have to wait to use equipment. This kind of training can fit into the busiest of lifestyles. just simple yes or no answers if asked anything. By the time day 3 rolls around I'm psyched because I know I can breeze through the arm workout. Of course it works the front delts and inner pecs too. Unless you're there for social reasons and your workouts aren't that important. . and arm workout in 45 minutes. The worst times are usually 5 to 7 pm. and forearms are all small body parts and you don't have to rest a great deal between sets so you can finish it relatively quickly. But not if you waste time in the gym. Triceps. I unrack the bar and lower it very slowly to the bottom of my pecs. With aerobics. biceps. I found my triceps stay bigger when I include this movement so I almost always start out with it. Triceps: After warming up on my Schwinn Airdyne for one minute I do Smith machine Close grip bench press . Last workout I did 12 reps with 140 and 10 reps with 155 doing arms back stretch for 15 seconds between sets. Biceps. There have been days where I've done the arm workout in 20 minutes with little rest between sets. aerobics The nice feature of this three way split routine is that subsequent workouts get easier and arms is the easiest workout of all. Forearms. but is focused mainly on the outer head of the triceps. A good idea is to go to the gym when it is least crowded. I don't quite lock out at the top of the movement and keep a smooth rhythm with a slower negative than positive.Day 3 Triceps. avoiding conversation is very conducive to good workouts. leg workout in an hour. I get a good 3 minute rest after that super set. I do 12 reps with 50 pounds to a burn. This is pec and front deltoid work too (like close grip bench press) and I go deeper with each successive rep.Then I head over to my dip machine. If you don't have one do parallel dips. then hold the arms back stretch for 15 seconds. . I do 12 reps with 170 super setted with overhead cable extension on the lat machine. The important thing is to get a good lockout and hold it for a half second. 10 reps each to a burn followed again by arms back stretch. Combining a compound movement like dip machine that also works front delts and triceps with an isolation movement like overhead triceps extension immediately afterwards gives an unbelievable burn and is the most effective way to train triceps I've ever found. When I'm ready I do my second super set with 180 on dip and 55 on pressdown/extension. this time being forced to learn to shoot left handed due to a chronic shoulder injury incurred in 1979 to my left front deltoid. So when I do one arm dumbbell extension It's usually only for my right arm to help even out my triceps development. And my right triceps and right rear deltoid are getting more developed. Holding the bow in my left hand as right-handed shooters do gave me a big left triceps and you can bet that's the one I showed in the mandatory side triceps pose during physique competitions. After of twenty year layoff from archery. . I've taken it up again.Sometimes I'll do one arm dumbbell extension if I feel like doing more triceps work. It's just too hard to hold the bow up and aim accurately the way I used to so now I hold the bow in my right hand. This is one of the best exercises for the posterior head of the triceps. I do one arm shoulder stretch between sets of this exercise and usually do around 10 to 12 reps with a 25 pound dumbbell. leaning backward and stretching deep down behind my head with my upper arm close to my head. something I have a lot of on my left arm and want more of on my right arm. especially for my right arm whose triceps is not quite as developed as my left arm due to many years of shooting archery. Normally when you curl you reach peak contraction with your . I do one arm dumbbell concentration curl. which is really a very good exercise. keeping my wrist straight. 10 reps with 66 pounds. and 10 reps with a 32.5 pound dumbbell. two sets each arm. A favorite exercise for biceps is face down (leaning forward) on a 70 degree incline bench dumbbell curl. 12 reps with 55 pounds.Biceps: If I'm training by myself I like to use my Panatta curl machine and do one arm curls. I usually do 12 reps with a 30 pound dumbbell. and supinating slightly (turning my wrist outward) at the top of the curl. But if I'm training with a Zane Experience client who does not have access to such a wonderful machine. and curl the dumbbell up as far as it will go. I sit and brace my elbow against my inner thigh bending forward at the waist. I hold the contraction for one second at the top of the movement and then very slowly lower it until my arm is almost perfectly straight. I curl the bar all the way up and pause for a half second at the top. 5 to 6 reps with 100 pounds. I only do one drop set like this and my biceps are pumped to the max. I do 6 reps with 110 pounds. 4 to 5 reps with 90 pound. Lowering the weight slowly. Keep you upper arms glued to your sides. Supination helps get the job done. When you lean forward as in this face down incline curl. You don't need a lot of weight. Using a curved bar attached to a cable and a lower pulley I position myself on a preacher bench a few feet in front of the pulley with my pecs against the preacher bench and only my elbows hanging slight over the top of the bench. If you turn your wrist inward as you curl you transfer the effect from biceps on to forearms and may never develop a peak to the biceps. Keep your wrists straight and supinate. If you curl past that point your biceps relax and the effect of a good set of curls is lost. What a burn.5 pound dumbbells. You always want to contract and squeeze the biceps hard at the top of the curl. the peak contraction occurs at the very top. My last and most grueling biceps exercise is drop sets on the preacher cable curl.biceps about 2/3 of the way up in the curl. . Supinating or turning the wrist outward as you curl upwards brings the outer biceps into play and it's harder to develop the outside of the upper arm than the inside. and 4 reps with 80 pounds with only a few seconds rest between set. I do 12 reps with 22. only enough time to take the weight off. then 10 reps with 25 pound dumbbells in this one. If you raise your arms up in front of you when you curl you work your front deltoids. The rules for maximum biceps development: 1. 2. where you stop and hold the dumbbells for a second before lowering slowly. but in the lower biceps too. My forearms are really pumped and I'm finished . I do 8 reps with 80 pounds then immediately drop to 70 pounds and do 7 more reps with no rest. Then I do one set of 35 fast reps on barbell wrist curl with 80 pounds and finish up by squeezing my gripper for 20 reps. Not only do I feel this in the top of the forearms.Forearm work starts with Rope Reverse Curls on the preacher bench. It's the same rope everyone uses for triceps extensions. but not me. it give a hammer curl effect. 5 miles per hour). Then it's a good 12 to 15 minutes on my recumbent stationary bike and/or treadmill (walking at 3. Ab work consists of a sequence of 30 leg raises. . 30 hanging knee ups. I go through this sequence twice totaling 200 reps.working arms. 30 crunches. and on some ambitious day I do three round for a total of 300 reps. and 10 one arm cable crunches with each arm using 50 pounds on my pulley. . They heal through rest and therapy. gradually building up the poundages according to how sore the area felt afterwards. Recently I was dong leg curls too heavy and let the weight stretch down too far and felt a sharp pain in the back of my knee. then lie in remission waiting for the opportunity to return full blown when you make a mistake in your training. You must find out what's wrong and what exactly to do. It's best to seek professional help. But the more severe variety never seem to go away completely. I did some light leg work and then tripped over my dog that night and it was back to square one. Then I do my own therapy. In weight training many injuries occur when you are not focused entirely on what you are doing. light at first. the fluid draining down my leg causing the swelling. That was it for leg curls for a week and then I started doing them light again and everything seemed OK. then some hard calf work. a chiropractor (providing you can find a good one). or even stretching. The pain from the spasm was severe. I was limping for days but when it felt a little better. Don't wear adequate footwear to the gym and there's a good chance you will hurt your feet. A cyst had developed at the site of the injury . My calf had changed shape too. whether it is weight training. A week later I did a lot of walking with a back pack. After showering at night I applied a local analgesic called Sombra along with DMSO. These two treatments helped a lot. Once you get an injury you must rest it and do therapy for it. So diagnosis is the first step after an injury. I'll describe what I've found to work the best for me. Injuries can result from accidents caused by being distracted or making wrong choices in your workout. Slight injuries like muscles that are too sore from a hard workout often vanish with adequate rest. but currently rely solely on medical advice initially to learn the severity of the injury. Upon examination. I'd gained a fullness in the inner upper calf but lost the . cheating and using poor form on an exercise can lead to injuries that stay with you the rest of your life.Healing Injuries There is always a risk that you can get injured when you are exercising. or a physical therapist (if your health insurance will pay for it). and after a 7 or 8 weeks of not training legs I was able to train them again. cardiovascular exercise. my calf had swollen up an inch.I had torn my inner gastrocnemius at the knee insertion point . Using weights that are too heavy without warming up properly. The following day I was just standing around and felt an intense spasm in my calf. especially at night and I kept the leg elevated with an ice pack on it several times a day. a medical doctor whose specialty is your injury (especially if severe). doing repetitions to failure.and the stress afterwards caused the cyst to rupture. I've used all three. there were 60 students in my graduating class and only two sports a kid could earn a letter in. My therapy was hot whirlpool on the calf every day for a few weeks and it got better. Why hit somebody on purpose when it might not even matter. got all A's and once I discovered bodybuilding at age 14 this was all I wanted to do in the way of exercise and sports. You have to be careful what you wish for . There were a handful of bodybuilders in the area where I lived in Northeastern Pennsylvania and they were the first power lifters. When we push ourselves training to failure we find what our limits are rather quickly. I've had so many injuries. As a teenager in high school I was very studious. I always wanted to get that calf bigger because it was a little smaller than my other one. I'm happy if you can learn from my experience and not go through the painful trials and limitations of injuries. Injury is what stops you from training and improving. Instead I never got to carry the ball. just block. basketball and football. how they occurred and what I do to cope and hopefully heal them. I kicked the ball with my right leg and the constant leaping into the air with right leg extended to meet the ball drove my pelvis backward on my left side. The jarring took it's toll and I split the bursa on the inside of my right calf. So when he went out for football in his freshman year. which I hated. from a lean 140 pounds at 5 foot 9 inches to a solid 170 pounds when I graduated from high school four years later. I really wanted to catch passes. It hadn't been recognized as a sport yet (this was the early 1960s). or catch a pass. but he was very coordinated and learned fast. I attended a small high school. . press. Now since I've been dong calf raises again the lower calf development is coming back. My younger brother was a good athlete.development at the lower calf since I wasn't able to flex my foot. you just never know how or when. I wanted to build my body and I did. I'd like to tell you my history of injuries. I was faster. The bursa is the sheath covering the muscles. there was only Olympic lifting with meets around Pa. now it is bigger. I went out in my junior year and made the starting lineup as a blocking back. My goal is not to be an expert in getting any new ones or reactivating any old ones. And it is always accompanied by injury.you will get what you want. major and minor that I feel like an expert. I was good at it. but to practice my expertise in healing what injuries I have to deal with. In my entire two years of football I scored one touchdown. They began to organize competitions called "Odd Lifting" I guess because it was odd that they weren't the Olympic lifts. nearly every weekend we would travel to. happy when the season ended in my senior year and I could focus on my weight training. I was on a losing team. I was back and became the punter for the team. they cost about $700). This gets the blood flowing and then I eat breakfast. There was no squat. At a bodyweight of 168 pounds I was able to curl 165. coming up crooked radiated pain out to my right oblique and it bothered my for many months. So I seldom sleep longer than 6 hours at night and make up the rest of my snooze time by taking an afternoon nap. When I get up in the morning. The odd lifts consisted of curl. placing second in my class. mainly because one of the organizers couldn't squat very well but he was a great deadlifter. and clean and jerk. Weight lifters always won the physique events. The theory is that the magnets draw fresh blood (hemoglobin contains iron) to the site and fresh blood to an area is what brings about healing. and I'm thankful for having a Leg Blaster. Living in Palm Springs on a large gated estate. I rub an analgesic on my lower back (Sombra) and sit in my I Joy massage chair (a great investment from Sharper Image. In my late 40s I incurred my first inguinal hernia. it had become misaligned from kicking the football and I experienced my first severe lower back injury at around age 20. but when the first meet came up I began training for the deadlift. and deadlift. The condition became really aggravated at age 52 when I attempted to squat with the barbell again. I also won the Mr. I. Right afterwards I have a half hour to one hour long meditation period (it's still quite early in the morning) with a heat pad on my lower back sitting in my reclining meditation chair. Finally a friend sent me some Nikken body Magnets and I began wearing them daily and the pain subsided about 50 percent. Keystone State title after the powerlifting meet concluded that evening. bench press. I had to be careful squatting too. That night taking a hot shower I noticed a bulge in the area.snatch. A few months later this quack operated on it. Six . But in attempting heavy deadlift from the floor I developed a tendency to come up crooked with my pelvis. I threw my lower back out severely squatting 10 reps with 405 with Arnold in 1972. Now I can't squat with the barbell at all. I didn't care for deadlift. one day the gate was left open and my dog ran out. The longer I sleep the stiffer it gets. on the other hand. able to do 10 reps with 300 pounds without too much trouble. saw a doctor who confirmed it was an inguinal hernia. and deadlift 425. was a strong squatter. I quickly ran after him and as I stated I felt a sharp pain in my right groin area. You had to if you competed in Amateur Athletic Union bodybuilding contests to get full points for athletic ability. just stitching it up like he would for any of the 70 year old men on whom he usually performed this operation. Sometimes I even wore them to bed. But since then my lower back is sore and stiff when I get up in the morning. bench press 285. hardly did them. The heat relaxes the muscles and I'm fine after that. Everybody in those days did some kind of weightlifting. that I do ultra-sound for 10 minutes twice a day around the incision. I use a traction table where I lie in a decline position for a few minutes several times a week and it has helped even out my leg length. But the stitching on the right side pulled up on my right leg and made it shorter than my left. Then it was daily therapy with light weights. At first I had to avoid leg work. My legs were fine so I walked a lot and did ab work. a kind of reverse motivation. Already 41 years old. they had to cut deeply into the deltoid to repair it and I wore an airplane brace holding my right arm out to the side for 2 weeks afterwards. I competed in very muscular condition at a lighter bodyweight of 183 and came in fourth. it marked the end of my competitive career. Olympia show this. I flew 10 feet over the handlebars and landed on my right shoulder. cost me $1000 and I followed his recommendation.months later I was training. I had trouble working chest. They put in polypropylene mesh. putting more stress on my lower back. Surgery and recovery were traumatic. after the shoulder started feeling better but I couldn't work my upper body as heavy as before. it was hanging on by a thread. I coped with it for four years. the photos taken by Artie Zeller and Christine at the 1983 Mr. my arm hung limp by my side and it took me another two weeks before I could raise my arm over my head. Olympia contest to train for in October. When the brace came off. My goal was to win the title 4 times. The hernia had broken through the bursa below where it was stitched up. Three months after the surgery I was able to begin light weight training and gradually got into really good shape six months after the surgery. In May 1983 I was involved in a bicycling accident where I had to slam on my brakes to avoid hitting a car. doing standing one arm dumbbell extensions. I trained the best I could. and I felt a pop in the area. After the competition I went to the hospital for diagnosis and they revealed that I had torn a hole the size of a half dollar in my right rotator cuff. I couldn't lock out my right arm. wearing a truss. This was no arthroscopic surgery. stitched it up and it's been good ever since. I couldn't raise my right arm for a month and I had the Mr. but as the tear got larger and descended down toward the scrotum I realized I'd need surgery again and this time went to the Lichtenstein Hernia Clinic in Los Angeles. but at least I went out in fantastic condition. What really helped was a suggestion from my surgeon (the same doctor who operated on Arnold's knee in 1972). So he gave me a prescription to buy one. But this rotator cuff surgery operation changed my training. I realized this was the end of my competitive career. I still have this machine and use it whenever I have some kind of intense spasm or soreness in an area. and do as many upper body exercises as possible in a seated position. no . But when I examined the area I found nothing and could move my arm around. All I could do was front press on my Soloflex machine with the rubber band and weights attached to the bar. then get therapy to heal it. Not that my left side was spared from agony. I'd experienced a sharp pain where the biceps tendon inserts between the front and the lateral deltoid in my left shoulder. It happened doing very heavy alternate dumbbell curls in training for 1979 Mr. train around it. Indeed my gym is now full of great machines.more heavy barbell bench press or incline or dumbbell flyes. don't do it". All these injuries occurred on my right side. not this way. The biceps had moved down my arm slightly and now I had more separation in this area and more of a peak to my biceps. again be careful what you wish for. But that night when showering (my place of discovery) I noticed a soreness in my upper outer biceps where it attaches to the deltoid accompanied by a slight gap. I've compensated for it by always starting my curling with my right arm. it's like my Achilles heel. and cable crossover. when I heard a snap in my right shoulder and my arm fell to my side. I always wanted more peak to my biceps. there's free weights too but I just don't use them as much. "No pain. A few years after the surgery I was doing high repetition seated side dumbbell raises with 25 pound dumbbells. So if you get injured you need to first get a diagnosis of what's wrong. Pain is not a good word. Olympia. and that brought my chest development back. . use machines that have a built in groove to avoid strain on the area. I thought "There goes my rotator cuff". It still flares up even now. the anti-thesis to the popular bodybuilding maxim. My slogan is "If it hurts. one that didn't hurt my shoulder. especially barbells. Do exercises that don't hurt the injured area. My shoulders have taken a beating from training heavy and careless and I must give them adequate rest to continue training. but of course. no gain". The result was a different shaped more peaked right biceps which was not quite as strong as my left one because my left biceps now had a stronger attachment. and rest adequately until you can start training again. So I sought out a good pec deck. . " I stepped outside to lie in my lightweight lawn chair near the edge of the pool. I thought "Oh hell. I felt a sharp blow just below my testicles. After winning Mr. "You're a pain in the neck". Body & Metaphor An accident in 1980 taught me the most about how I create what happens to me by what I think. another 8 more weeks of torture. "I can't handle that". the tranquilizers began to kick in and he explained to me that I had smashed my urethra and it would be in the hospital for a while. I even used the expression "that pisses me off" frequently when things didn't go my way.Mind. and as I stood there I felt a sense of anger and resentment about the sacrifices I'd made and what was still ahead in my training for this competition. the doctor finally showed up taped me up to stop the bleeding and inserted a catheter. I was under a lot of pressure being on top of bodybuilding those years. no more bodybuilding competitions. "I can't stand that". "It is to die for" (be careful with this one). I have no life but this. "It's hard to . Christine rushed me to the hospital. getting ready to get a few hours of sun to deepen my tan. the next consecutive year after I'd won it most recently. I hoped that year would be 1980. standing in my weekend house/gym in Palm Spring looking out at my pool. So there I was massive and muscular at 208 pound 8 weeks before the 1980 Mr. As I lie in bed. It pisses me off. Australia. I realized that what I say is what I get and learned to practice positive speech and not resort to negative body metaphors to express my negative thoughts and A negative body metaphor is an expression. Olympia three times in a row my goal became to win it one more time before I retired. I felt like I was dying and it was not at all like I'd imagined. After a week in the hospital I had a chance to put the pieces of the puzzle together and realized my part in this catastrophe. but instead of stating your dislikes in this manner. "Get off my back". a figure of speech that bring your body into your dissatisfaction. sunk to the bottom and when I pulled myself out a minute later. I had created the situation of being literally pissed off (having a catheter inserted in my penis is about as pissed off as I could get) with my anger and resentment. blood was gushing from my penis. I'd lost a lot of blood and probably went into shock. I'm going to Heaven". we say 'that makes me sick". Peaceful and serene. As I did the chair slid on the slippery wet astro turf surface into the pool with me in it. They can all be translated as "I don't like that'. Olympia being held in Sydney. "That gives me a headache". Then I woke up in pain and realized what had happened and the suffering that was ahead. "I'm tired of this". feel and say. I felt "Now I have nothing to worry about anymore. All I remember after that was going unconscious. Thoughts are cognitive. Hold your focus here and your negative self talk will cease. Don't use expressions that begin with "that makes me…" because they are admissions of your lack of power over circumstances. your own private property. and acting out. you can make conscious choice if you realize: The psychological steps to healing injuries: 1. Your body hears what you say and reacts accordingly and other people hear your vocalizations and do the same. talking about. close your eyes and focus on a spot in the center of your forehead. what you wish for. Find the negative body metaphor associated with the injury or accident by paying attention to the words and phrases you use. You did it. Your body hears every word you say and behaves accordingly. . Ask yourself what part did you play in the injury. This is what meditation is all about. And so will your life experiences. what we see internally: our mind movies and visualizations. If you work on cultivating positive productive self talk and images. and let it pass away. Restructure your speech by substituting positive affirmations or power phrases for negative body metaphors. just observe it. Then see in your mind's eye what you really want. Another part of our thought process is visual. I've recorded a self help CD called Positive Attitude which addresses it in detail. start to say a positive affirmation. Speech is important because it is a behavior. 2. accidents and injuries will diminish and disappear. How did you create this situation for yourself? Take responsibility by not blaming something or someone else. You do have power. 4. Take time to cultivate a positive mind frame and your perception of your surroundings will change. After you accomplish the above you will find that the therapy you use to physically heal the injury will work much better. you'll notice negative stuff comes up. Your attitude is determined by what you spend your time thinking about. Observing your thoughts. Listen to my Positive Attitude CD.swallow". Habitual use of such negative body metaphors can result in what you say manifesting itself literally on the physical plane. your speech will become more positive. my favorite is "I take refuge in the sustenance of life". no one else. clearing your mind of psychic garbage. If you are obsessed with pictures of gloom and doom. There is much to this topic. If you learn to speak positively you can change your life. 3. you are the one experiencing it. It will crowd out negative thinking. Practice this whenever you observe a dark mood taking you over. Eliminate negative body metaphors and your bodybuilding will improve. If the negative banter sticks in your mind. An injured shoulder should not prohibit you from doing extra abdominal or leg work. my favorite is Sombra. If your shoulders are sore don't train in a tank top in a cold gym. "what can I still train?" Train around the injury. . it's an opportunity to specialize on weak points. Applying liniment to sore spots is helpful. Spend more time stretching and warming up with lighter weights before you go heavier and always keep the injured or weakened area warm while you are training.If and when you do get injured ask yourself. they put all their energy into training. Christine and I opened Zane Haven. The thought of standing in front of thousands of people in skimpy posing trunks was enough to force me to make training a priority in my life. California. now called the Zane Experience. my motivation was first to heal myself. It was important to do my best. Lots of my clients want to compete. When you train for competition you will work harder than if you are just "training for yourself". a bodybuilding learning center in Palm Springs. I learned this after I retired from competition. Most competitive bodybuilders don't practice posing enough. By doing the program they save years of trial and error experimentation and $$ on ongoing personal trainers. in great shape but injured. You do weight training to develop your body but compete with posing. After I did. Many have done well because they have practice posing properly.Physique Competition Why do it? The strongest motivation comes from your environment. They get great development. problem is that they can't display it as good as possible. I urge clients who want to enter competition to do so because there is no stronger training motivation than this. My motivation now and still is to stay in good enough physical condition to be able to get vigorous workouts with clients who do the program. When I retired from competition at age 41. Many come back on a regular basis to upgrade their workouts and move to the next level. Think about it: bodybuilding is the only sport where you train in a different way than you compete. Training for physique competition breaks down into three categories: Workouts Posing Diet You won't do your best unless you devote adequate effort to all three areas. who want to get the most from their training. working with people from all over the world individually. Let's consider each: Pre Contest Workout Routine . I was motivated and knew that I had to train hard and regular and stay on a good diet if I wanted to win. For 23 consecutive years I competed and spent the last 3 months peaking for physique contests. We've moved to San Diego since then and I still teach the program. 6 cycle which repeats itself every 3 weeks (page 36). 13 weeks out from your contest date all your body parts will be equally developed. it's not that bodybuilders look like this all the time.5. Workouts don't matter so much the last week. This is a good time to specialize on the weaker areas by doing an extra exercise for it each workout. You will probably find some areas are developing faster than others. The idea with the training routine is to do more total sets in each workout by adding exercises and going up to 3 or even 4 sets per exercise. It would be a good idea to take photos at the end of each 3 week cycle to see how everything is shaping up. You will do 4 of these cycles and for the final four weeks go to the 4 day cycle. Of course the 13 weeks preceding this matter too. If you are competing on the following Saturday. I cannot tell you what to do here. A good plan would be to do the 5. not someone who is afraid of hurting your feelings. I'd use the weight star method described on page 20 and over time gradually use more weight for all the exercises. you must judge for yourself from your photos and from feedback from other people who will give you an honest opinion of your development. Do four such 3 week cycles cover a 12 week period and you should be bigger and stronger by the time you begin your final 12 weeks of finishing touches training. Allow 13 weeks to put the finishing touches on your body. Put your extra energy into practicing your posing and dieting (more on that later). I'd set up photo sessions with different photographers so there would be some variety to all the shots I'd taken. Ideally.4 cycle. I always had posing sessions with Joe Weider and his photographers the last few weeks before competitions because I was in my best shape. Plus. just getting a pump is enough. bigger. This takes you up to one week before your contest and you should be feeling somewhat overtrained. Be sure to take more photos as you get closer to your show. Six months out I'd focus on gradually building up my weights to gain more muscular size. your last workout should be on Wednesday and it shouldn't be a hard workout. If you are in not such good shape three months before competition it's best to forget about it.What you do the last three months before competition is most important. taking photos every 2 weeks at the end of each cycle. In general during the final 12 . You should get some really good ones and these you use for publicity in the future.5. These are the photos you see in the magazines. Your training starting 6 months out should progressively become more intense to enable you to go all out in your effort the last three months.5. tensing the muscles that occurs during a posing session will bring out your definition and vascularity. training 3 days in a row and taking the fourth day off. but somewhat smooth. For the next 8 weeks step up to the 5. You'll be stronger if you don't train more than 3 days out of 5. What follows is a guide for your own experimentation. I suggest doing the torso. Judge how much you should do in your workouts by how sore you get after your workouts. Your workouts move in the direction of volume training and you will become more defined. arms three way split and adding extra exercises to it. I will list the entire routine and show photos only of the new exercises to add. legs. You must get plenty of rest and relaxation to be able to avoid overtraining. Remember that the map is not the territory. Rather your goal should be to rest less between sets. Use the time star method described on page 20 and do more sets in less time. If you are too sore you should do less.weeks you should not be too concerned about using heavier weights. Super setting is a good way to do this. . chest.Day 1 Torso . 12.Back. For abdominals: Hanging knee ups Crunches 1 arm cable crunch 12 minutes rowing machine . 8 reps increasing weight On each set for all exercises Front pulldown Overhead arc press 1 arm shoulder stretch Low cable row Shrug 2 arm lat stretch Rear deltoid machine Dumbbell side raises Rear deltoid stretch One arm dumbbell row 1 arm rear deltoid machine 1 arm lat stretch 30 degree incline dumbbell press Pec deck Doorway stretch Dumbbell pullover Stiff arm pulldown 1 arm shoulder stretch Finish off pec work with 3 sets of 20 reps of cable crossover (p. abs Warmup 2 minutes on Airdyne Super sets: 3 sets. 10. 40) doing doorway stretch between sets. shoulders. . Super sets Leg raise 4 sets of 50 Crunches 4 sets of 50 200 Seated twist Thighs Hip machine for outer thighs and rear obliques .lie on floor and clip ankle straps into a low pulley. Not only will this exercise define and thicken the lower abdominals. Lie there and rest between sets for as long as necessary to do the total 100 reps. calves. 40 pounds 10 reps) Or do 5 sets of 20 reps with 30 pounds.Day 2 Abdominals. it will define the upper quadriceps as well. 35 pounds 15 reps. thighs. aerobics Pulley knee in . keep head off the floor and do a total of 100 reps. Put your hands under your butt. 25 pounds 25 reps. You can increase the weight every set and decrease the reps (for example 20 pounds 30 reps. 30 pounds 20 reps. If you are in great shape you will experience the soreness more quickly and get over it more quickly. Follow with 1 leg back stretch Leg Extension super setted with Leg press 12. If you have a hip machine you can use this or the adduction machines found in some gyms. Do 1 leg back stretch between sets. Go deep into the squat and keep your back straight and knees in line with your toes. You'll need a good rest between super sets. Stretch again and rest a few minutes between super sets. increasing weight each set on each exercise.10. Then you will . This is called soreness latency . Leg curl super setted with hyperextension 12. 10. If you don't get sore the next day but get really sore 2 and 3 days later it means you did too much and need to cut back a little. spend some time doing 1 leg back stretch. Donkey calf raise 3 sets of 15 to 20 reps super setted with seated calf raise 3 sets of 15 to 20 reps. if you don't have one use the Smith Machine or do front squat. Caution about burns: When you first start this routine take each set to the onset of the burn. Leg Blaster is best.Inner thigh work with ankle strap attached to top pulley. I did this one every day the last month before competition. 8 reps. Judging by the degree of soreness you experience the next day. I'd use 40 to 50 pounds. Rest until you catch your breath. keep going further into the burn on subsequent workouts. Do calf stretch right after donkeys so you have enough strength to complete the seated calf raise. You should get a tremendous burn on each super set. 10.it is the time it takes for the onset of soreness. Discontinue squatting the last 2 weeks before your competition and do more 1 leg top extensions and your thigh definition will increase. Standing calf raise 3 sets of 15 to 20 reps holding the contraction at the top of the movement for a count of 5. 1 Leg top extension 4 sets of 25 reps each leg non-stop will bring out the details in your quads. Increase weight each set and do calf stretch between sets. 8 reps increasing weight on each set of each exercise. Erect squat 3 sets of 12. 8 reps increasing weight each set. doing 1 leg up stretch between sets. doing a combination of walking on the treadmill using a program that goes to 3 degrees incline for a minute then 2 degrees decline for a minute. I walk at 3.5 miles per hour and go as long as 15 minutes before I hop on my stationary bike and ride at a moderate speed (about 12 to 14 miles per hour) for another 15 minutes. Incline works the calves even more along with hamstrings. Using straps over the top of your foot will put tension on your quads and define them.have to increase the intensity (do more work in less time) to get the burn again. and lower back. decline works the quads and tibialis. gluteus. Don't do so much at first that your calves go into spasm the evening after your workout. It's happened to me and it is very painful. Stationary bike is easier than treadmill after a hard leg workout. I walk around a bit. feeling my calves pump up as I do and after a few minutes begin aerobics. . 10 reps increasing weight each set on each exercise. 10 reps.increasing weight on each set of every exercise. Biceps . Do one arm lat stretch between super sets. Do 1 arm shoulder stretch between super sets. 12. Now you're ready to start direct arm work: Triceps 3 sets of 15. 3 sets of 15. Parallel Dip (machine) super setted with overhead cable extension 3 sets of 12. 10 reps on close grip bench press using Smith Machine or a barbell. and warm up your upper body. Finish off triceps with 1 arm dumbbell extension Do 3 sets for each arm of 12. 8 reps each exercise increasing weight each set on each exercise. 8 reps increasing weight each set. Do one 1 shoulder stretch between sets. then do a super set for lats: Close grip pulldown super setted with Cable crossover behind neck 3 sets of 15. Without much rest go right into super setting 1 arm side cable raise with one arm cable row. Do arms back stretch between sets.10. 12. then do the same for the other arm. 12. Start with your "weaker arm" and do a set of one arm side cable raise (increase weight for rows) and immediately one arm cable row (for lower outer lats).10. Continue doing arms back stretch between super sets.Day 3 Arms (some emphasis on torso definition) Start the workout with Airdyne for 2 minutes warm up. Doing these 3 back and one delt exercise will give you more definition in these areas and balance out the routine because there is some chest and delt work on the triceps movements. You will also feel it in the inner pecs and front deltoids. Do a very slow negative and keep the elbows pointing outward as much as possible for outer head of triceps. Do pronated arms back stretch between sets. Then 4 sets of 30 leg raise super setted with 4 sets of 30 crunches. Continue pronated arms back stretch between super sets. Then superset 4 sets of 30 hanging knee ups with 4 sets of 2 arm cable crunch (holding the rope overhead). Increase the weight and do two more drop sets like this. Your biceps should be burning. Face down incline dumbbell curl 15. 15 reps. 10 reps with barbell wrist curl 20. Finish off your forearm routine with 2 sets of 20 reps on gripper. 8 reps each arm. 4 . 10.Start with one arm dumbbell concentration curl 12. and finally for obliques. 10 reps increasing weight on each set. Rather than stretching between sets flex your biceps after each set. 12. Do pronated arms back stretch between drop sets. maybe 8 with little rest between sets. Preacher cable curl drop sets Select a weight and do 10 reps and then drop 10 pounds and do as many more reps as you can. Forearms Super set EZ bar reverse preacher curl 2 sets of 12. Shake your hands out after each set. Abs Do 100 total reps on pulley knee in as you did on leg day. It's not that the actual training takes that long. After I won Mr. Olympia the first time in 1977 I retired from teaching school and could train full time.sets of 25 1 arm cable crunch super setted 3 sets of 50 seated twist. You must find as many ways possible to conserve all the energy you can so you can train effectively. but I did most of mine after my workouts later in the day. maybe a total of 3 hours a day. you need to put the time in so you make it look easy and that you are enjoying it during the competition. I could only do contest preparation during the summer when I was on vacation from teaching school. If you are breathing hard and shaking during the poses it doesn't look professional and you should have practiced more. or any other good rowing machine you have access to.and put it into my posing practice. energy is at a premium. The last week before the competition I'd practice .I was doing up to 3 hours of aerobics a week . To tighten up the lumbars do 3 sets of 20 hyperextension super setted with 2 minutes of fast rowing (cadence of 30 full length strokes per minute) on the Concept II Rowing Ergometer. These are intense workouts and you'll need adequate rest to recuperate. There is also the practice of posing which becomes essential to do a lot of the last month before competition. Since the competition is all about posing. Do a combination of 20 to 30 minutes walking on the treadmill with stationary bike. it's that it takes a lot out of you. I was tired all the time and can't imagine working a strenuous job while preparing for competition. The last month before competition I took time away from my aerobic activities . I'd begin by practicing posing a half hour every day. A little posing and stretching is good first thing when you get up in the morning. Along with the strenuous dieting to lose body fat. posing several hours a day because I'd cut down on the intensity of my weight training workouts. . It paid off. who does win is often a matter of opinion. When I knew I was as good as I could possibly be. Not so in bodybuilding. he must act like the winner. If there was the slightest doubt in my mind. who has the best form (as in gymnastics . a value judgment. That's why feedback on what you look like before competition is so important. I could do this most effectively when I knew I was in my best shape. lifts the most weight. The secret to winning is to win it ahead of . and although an experienced eye can tell who should win. To me a sport has objective standards for selecting the winner.there is some subjectivity in this one) is the winner. a matter of preference. I felt "I have already won" and this became my mantra. So a competitor must do his best to convince judges he is the best.The Art of Posing I always considered bodybuilding to be more of a performing art rather than a sport. I couldn't pretend. I would unconsciously project it in my mannerisms on stage. the judging is subjective. Who runs the fastest. Your training has nothing to do with what anyone else looks like. I had it the three years I won Mr. . Don't worry about anyone else. how well you prepare. it just drains you of energy that you could be focusing on your preparation. After all. other years were less than perfect. All that matters is what you do. Now here's how to prepare your posing for your big event. there is no doubt in your mind. If you do. Olympia. This kind of attitude is very important. be so thoroughly convinced and sure of success that your impressions on everyone leaves no doubt in their minds.time. You should be able to stand like this for hours. 15 minutes in each position. Stand like this in a posture of excellence: Abs and thighs tensed at all times. lats semi tensed and arms close to your thighs. But nobody is standing relaxed. hands closed (makes your arms appear shorter and bigger). so don't do what everybody else does. After doing this it was easy on stage. The last few weeks of my posing preparation I'd go out and get a tan standing like I was in the contest for a full hour. . look different. It's very important to look great in the standing relaxed round because it's in this position you make your first impression and from this position you are called up for comparisons. You will be asked to make quarter turns to the right so you can be seen from each side and from the back. And you may have to. they're up there on stage with their arms sticking almost straight out to the side looking like robots. The idea is to stand out.Relaxed Round There are three rounds you are judged on so there are three ways you must practice: The first is the standing "relaxed" round. It's best to hold each pose until they call the next one and then flow to the next pose just like you would in your posing routine. You are doing a special show for them. The knee is not turned too far out. The monster physiques usually pose . one leg is profile and the balance of the other foot is on the ball of the foot and the first toe. Don't look like an amateur. Judges call them out one by one and you strike each pose. Hold one arm up a little higher and tilt the torso.Compuslory Poses Next comes the compulsory poses. First pose is front double biceps: Front Double Biceps Notice the position of the feet. hit the shot and hold it. instead look at their foreheads and do the poses for each judge. This is called asymmetrical posing . Make them feel important. Do not look them in the eyes. rotating to left and right so all the judges get a good look. This gives lines to the pose and makes it look interesting. bringing out the calf.you always show one side of your body differently than the other. Bring the right shoulder around and lift it up slightly to show striations in the inner pecs. Keep your legs tensed and together in this shot to make your upper body look wider. lift the left arm up until it comes under the ribcage. the better it looked. Side Chest Pose Side Chest pose comes next. Be sure to tense all your muscles - don't forget your thighs. I would pump the arm back and forth a few times in this shot showing my triceps and deltoid to advantage as well as pecs. Fine definition and vascularity come out when your practice. Then make a . The more I held the pose for longer and longer periods of time. turn you neck to the side to bring out neck/trap development.symmetrically and it does not look very interesting. Press your thighs together on all side poses to force your leg biceps to jut outwards. From the position show. Look confident. up to one minute. Posing puts the finishing development on the muscles. Next pose is front lat spread: Front Lat Spread It took me a good deal of practice to perfect this pose. Feel proud as you do this pose. Back Double Biceps .quarter turn right into back double biceps. . Back Lat Spread Back lat spread comes next. Your elbows should be in a straight line with each other. lift your chest and turn your head toward one of your biceps (this brings out upper back muscularity). Rotate your arms slightly backward to show biceps development.Put one leg back and press down on the floor with your toes to bring out the calves. Tighten your gluteus. drop your arms down to your sides and put your thumbs on your obliques. Side Triceps Pose . keeping your elbows in line with each other. Look straight ahead. Remember the judges are lower than you looking up to you. so keep your upper body straight and don't lean forward. Then make a quarter turn to the left or right. whichever is your best side and do the side triceps pose. Do not hunch forward or no one will see your lat spread.Keep your legs in the same position. Spread those lats. The best way to bring out the triceps for this pose is to interlock your middle fingers from each hand. Bring your opposite shoulder around to bring out definition in your pecs. Lift the hip on the same side as the triceps you are showing. Abdominal Pose Abdominal pose is the final shot. this brings out the intercostals between the serratus and obliques. Press your arm against your flexed lat and you will bring out the triceps even more. . Press your thighs together and you will bring out the curve of the hamstrings. Be sure to keep your waist sucked in and your abs tensed. bending the wrist on the arm you are showing the triceps. . It would eliminate some of the big bellied monsters competing today. It's important to have great abs and look good in this pose because it's the last one. When I did it I snuck in the stomach vacuum which is not a compulsory pose. but should be. tense everything except your face. exhale completely. tense your abs.Put your arms behind your head. I always put a slight twist in this pose. it makes it look more interesting. . And each free pose is a variation of a compulsory pose. but don't keep smiling. so you need about 12 poses. Pose for someone in the audience who you see while you are posing from the stage and rotate slightly during each pose so everybody has a good view. Pick music that builds in intensity. smile in acknowledgement. Strike each pose to the high points in the music. Each successive pose should be an easy foot position change. Instrumental music is best with crescendos. In most contests one to one and a half minutes is allowed for the presentation. This arouses the audience. Start with your best pose and finish with your best shot. start out posing easy and hit the shots harder and a little faster with each pose. Arrange the poses in order so that you do not do more than one pose from each foot position.Free Posing This is the final round where you put a posing routine together in synch with music. these are what people remember most. When you get a lot of applause. First step is to place your feet and then follow through with your upper body. A variation of front double biceps might be the arms overhead pose: . .Or this front pose flexing one biceps with the other arm behind the neck. . you might twist to the side and do a side triceps pose with arm in front of your thigh. the best way to learn them is to take photos of yourself in these poses and arrange them in the order you want to do them.Free poses don't have names. Next. There are no rules as to how to do this. . You could follow with a twisting back three quarters shot with one or both arms flexed. just so your movements from one pose to the next are well executed. graceful yet powerful.Each pose is done by making a quarter turn to the right or left. Hold each pose for a good five seconds and let the judges and audience get a good look at the great shape you're in. Be sure to tense all the muscles as you strike each pose. Next you might swing forward into what I call the Michelangelo's "David" pose. don't flex too hard (when in shape you don't need to) or you might shake.It's good idea to study photos and take pictures of yourself in each pose to judge what looks best for you. which was a good pose for me as soon as I took the stage. . Then drop into a lunging front biceps pose with one arm extended, be sure to keep the thighs flexed in this position, then come erect and finish with a most muscular pose. Hit each pose exactly in time to the music. You're dancing. Practice by posing to your music, and to keep your routine fresh in your mind, listen to your music, close your eyes and visualize each pose. I've helped a lot of competitive bodybuilders get their posing routines together in the Zane Experience program. Many have won their competitions . But I can only guide, it's up to the individual to do the work. 12 Tips for Contest Preparation The secret to being your best for a competition is the preparation. Anyone can get in shape, but the mark of a champion is to get into peak condition exactly at the right time for the contest. Not a week before or a few days after, but ready for the afternoon prejudging and the evening presentation as well. Here some tips to help make that happen: 1. Practice posing every evening for a half hour the last month. During the last week push the practice time to one hour or more each day. 2. The sequence of your practice should be the relaxed round where you stand with abs and thighs tensed front, each side, and back; the 7 compulsory poses, practice holding each one for up to one minute - this will give you great control and increase your development; your free posing routine while listening to your music. 3. Never practice on a full stomach. Your waistline should be small when you compete. Practice stomach vacuums by bending forward at the waist and exhaling all the air out of your lungs with your abs. Then instead of inhaling, suck in your stomach as far as possible creating a hollow below your ribcage. Then do this with your arms behind your head going from abdominal pose to vacuum. 4. To keep your waistline small eat smaller meals every few hours the last 2 weeks. Do not stop drinking water to dehydrate. This is very dangerous. Just don't drink a lot of water at one time, sip water throughout the day. Do not take diuretics like Lasix or you may cramp up when posing. 5. Start working on a natural sun tan several months before the show. I don't stay tanned all the time anymore but when I make a personal appearance I get a little sun, starting with a half hour a day, never between 11 am and 1 pm, using sunscreen especially on lips and nose and don't burn. A good tan is a natural diuretic and will make you look better. 6. Do not shower excessively the last few days before the show. Apply skin oils several times daily and let it soak in before wiping off the excess with a paper towel. Do not get your tan out of a bottle. Layers of suntan makeup absorb light onstage and can make you look flat. Use makeup only to highlight separation between body parts. 7. Remove excess body hair several months before the show so you can see what you look like far enough in advance. Keep hair trimmed with sideburn trimmer from an electric razor or with a blade if you prefer. 8. Sunbathe in the same cut trunks you will compete in. Best to have several pairs of the same trunks for the show. Dark color trunks make your midsection look smaller. 9. In your final stages of practicing your posing don't use a mirror. There will be no mirror when you are on stage. Practice and imagine your audience and judges are right in front of you. 10. Don't pump up too much before judging. About 10 minutes of dips, chins, and pull- ups is plenty. Use a rubber expander (which is great to use the last month before competition to bring out the definition in your upper back) or light dumbbells to pump up. You should get a good pump as you pose onstage. 11. Do a mental scan of all your body parts as you strike each pose to make sure all muscles are tensed. Do not forget to tense your abs and thighs. 12. Keep face relaxed and smile occasionally during your routine, especially when you get lots of applause. Do not tense too hard - it causes shaking. Most competitors don't practice posing enough. Remember physique contest are about presentation, not about working out with weights. You will have an edge if you put time in on your posing. When taking capsules.U. Minerals and electrolytes: Calcium 1500 mg per day in the form of calcium citrate. Supplementation to the diet is something I relied upon heavily the last three months before the competition. I'd take up to 150 micro grams of trace minerals selenium and chromium picolinate. Magnesium was at least half as much as calcium intake. just a few capsules of concentrated liver extract daily. and biotin). at least 5000 mg of ascorbic acid and the C complex vitamins. folic acid. it's best to let them sit in your mouth for about 20 or 30 seconds and let the saliva soften the capsules before you wash them down followed by a few bites of food. a matrix to hold the capsules and tablets in place for optimum digestion. even on days I'm not training. I take capsules. it's impossible to get all the nutrients you need for optimum nutrition from just the food you eat to make maximum bodybuilding progress. I'd limit my iron intake to less than 20 mg per day. They are essential for a healthy metabolism. Many bodybuilders believe . There is some evidence that too much iron like is found in liver can accelerate the development of hardening of the arteries. you need to take more calcium in supplement form.U. Fat soluble vitamins E 800 I. The solution is to supplement the diet. . So I don't take much liver. This was my total calcium intake.Pre-Contest Dieting Micro nutrients are what's contained in the foods we eat. some are already present in our bodies. If you are cutting down on dairy products like milk. I've been doing this for as long as I've been training. D 400 I. per day.I used to do this too - that taking lots of desiccated liver tablets is good for contest preparation. enzymes. cottage cheese.di indolyl methane for this purpose). but 6 or 7 smaller feedings each day and consider this food. and A 10. Nowadays.com/supplements. and cheese. and whey protein. yogurt. I also take 90 milligrams of zinc per day to keep estrogen levels down (also take several DIM tablets . I'd take several hundred milligrams of all the B complex vitamins (micrograms of B-12.000 I. To learn what products I personally use and recommend. essential fatty acids. and potassium was about equal to the amount of magnesium. I would take several bites of food followed by some capsules and continue this way throughout the meal. Studies show it increases energy.htm for a list and description.U. I would sip carbonated water with my meals and it made the capsules easier to swallow. minerals. log on to www. sodium was less than 2000 mg. I would not eat large meals. vitamins. . tablets and powders several times a day.. which I ate very slowly. every day. amino acids. and feel it's one of the major reasons for my successful bodybuilding career.frankzane. and upon awakening from my afternoon nap. Hormones should be taken only if they are necessary as determined by blood tests. Young people. 5 grams of creatine after workouts. right after a workout (with extra carbohydrate) to build back glycogen stores. It's well known that steroid use is widespread throughout many forms of athletics. both good sources of essential fatty acids daily with meals. Bodybuilders get most of the credit or blame because it looks like they take them. I'd also take a teaspoon of flaxseed oil or a teaspoon of cod liver oil. one Aspirin to keep my blood thinned. I take with meals Saw Palmetto Berry Oil for prostate. and Milk thistle for liver protection. DHEA. especially teenagers and those in their 20s can build lots of muscle because they have adequate hormone levels. 5 grams of L-glutamine before workouts (seems to help inhibit loss of lean muscle tissue when dieting). Some nights I take Melatonin. These helped me get more definition but too much can cause diarrhea (so can too much vitamin C). as in the case of taking steroids. growth hormone.I'd take extra amounts of lipotropic (fat carriers in the bloodstream) agents choline. On an empty stomach I'd take increasing amounts of a mixture of 19 different amino acids in free form (means not part of a protein molecule. especially nowadays. cells can only divide approximately 50 times. melatonin to combat andropause. but free to enter your bloodstream without digestion). thyroid hormone. and whole eggs (I'd eat several a day) a good source of sulfur bearing amino acids. they are so huge. my favorite brand is Megazyme by Enzymatic Therapy. along with anti-oxidants alpha lipoic acid and Co enzyme Q10. inositol. 3 mg an hour before bed. But I think it's best to go as far as you possibly can without using steroids or hormones in your training. the hormonal slowdown that begins in men at age 40 and after. 3 to 6 grams of L-tryptophan before bed. I'd follow the aminos with carbohydrate to facilitate insulin secretion to help the amino acids absorb into the tissues. My main amino acids ingestion was first thing in the morning. you do so at the expense of your length of life. and . and if you force it beyond this. and one Ginko Biloba with each meal for memory (unless I forget to take it). and the sulfur bearing amino acid methionine. The fact is that your body can only carry so much muscle. I take up to 15 grams of L- arginine for hypertension and release of nitric oxide into the bloodstream. In addition to the baseline amino acid complex above. When I use the word "supplements" some people think I'm referring to anabolic steroids. I'm not against the use of small amounts of testosterone. Valerian Root . Lecithin is a good natural source of choline.3 or 4 capsules before my afternoon nap to relax muscles. With meals I always take a few pancreatic digestive enzymes with meals. plus a host of other anabolics without medical supervision. and can be ordered online at www. of testosterone cypionate a month and 1. usually around 50 grams per day. This can make a big difference to a man in his 50s or 60s who cannot train as he would like to. and carbs one half gram per pound of bodyweight for 3 days in a row and on the fourth day increase carbs to one gram per pound of bodyweight (double it). high blood pressure (although there's evidence that men with high blood pressure have low testosterone levels). of human growth hormone per day.U. The best reference book I know about the use of supplements and drugs. It's risky business and I do not recommend it. Expanded 4th Edition. It still is with me. I follow the eating plan where I keep my protein intake at 1 gram per pound of bodyweight.org. including hormone use and acceptable blood levels. Disease Prevention and Treatment. Bodybuilding used to be about health. faster. But athletes are under pressure to get bigger. There are many MDs whose specialty is "anti-aging medicine". cost around $50. fats 25% of total calories. premature baldness. Example: a doctor injects a man in his 60s with 300 mg.lef.under the supervision of a medical doctor trained in this field. and if big bucks and fame are at stake they seem to be willing to resort to anything. Please refer back to pages 16 through 18 Zane Nutrition. stronger. When I competed I ate up to 1.5 grams per pound of bodyweight of protein and kept my carbs lower for the three days in a row. Undesirable side effects can occur like acne. The difference between what aging men and competitive bodybuilders use is a matter of quantity and variety. is published by the Life Extension Foundation. who prescribe hormones to bring the body's levels back to the upper two thirds of normal range. prostate. aggressive behavior.3 I. It's a big thick book. high LDL cholesterol. liver and kidney problems. whereas a competitive bodybuilder might use ten times that much. The final factor that needs to be dealt with in contest preparation is the pre contest diet. Foods to avoid should be followed and you can use the easy recipes given. who is sore for days and days after hard workouts. bitch tits (swelling of the male nipple caused by estrogen build up due to too much testosterone). then I'd increase to 150 grams on . The last 2 weeks I ate more fish and organ meats like liver and ground heart. Herbal diuretics and vitamin C should be adequate for this. Now when I eat a high fat meal I take several chitosan capsules (contains a fiber which inhibits fat absorption) before the meal.the fourth day. I actually ate standing up so I'd eat smaller amounts at any one feeding to shrink my waist. So how should you eat the last week before competition? First rule is not to get too dehydrated. When I got hungry I'd practice stomach vacuums which delayed hunger . and rely on sunbathing to pull the water out. Carbs should be ingested only right after workouts to keep glycogen stores adequate. I allowed myself to get hungry before I ate a small meal combined with supplements. keep your sodium intake low (about 1000 mg per day). The psyllium coated the inside of my colon with a slippery gel so that the stool slid through. One of the problems with large amounts of protein and low carbs is dehydration and constipation. but when I was younger it didn't seem to matter as much as it does now. Every now and then I would eat a higher fat meal if I felt low in energy. my favorite was lamb. Eating too much fat will make you fat. and took psyllium. along with food supplements. Keep sipping water throughout the day. an intestinal lubricant with my vitamins and minerals. I'd take a break in the middle of a meal for 5 minutes and relax. I drank enough fluids each day (2 liters of water). eating slowly throughout the meal. Keep fats low (less than 60 grams per day) and carbs low too (40-60 grams per day). 6 ounces of broiled calves liver. Tuesday .when I opened my eyes I wanted to see a new world victorious.and allowed for more fat burning. Sometimes I listened to music. You can win. Saturday . Monday . . Friday .X. Thursday .X. Sunday - Carb. 50 grams of carbs per day. I would stay on my carb cycling program right up until two days before the contest. Then I'd sit in my easy chair with blindfold on and conserve energy.X.X. and you will reach your goal. After the prejudging I ate a steak and baked potato. Here's the countdown starting the Saturday two weeks before the competition (Carb means 150 grams of carbs.X. X means low carb day): Saturday . By the time the pre judging started. my muscles were stimulus hungry for a pump and I felt huge and full of energy. I'd do this every 45 minutes right up until noon when I had a small cup of coffee. 50 grams of fat per day. My primary carb loading day was the day of the competition and here's how: I'd get up early after a good nights rest (lots of tryptophan). with a small cup of coffee.X. Tuesday .X. Friday. Hunger is a cry from the fats cells on your body to feed them so they don't die. Sunday .X. most of which were consumed early in the day and right after my workout.Carb. which to me was the sweet sound of success.X.Carb. doing this for three days in a row. about 6 am and eat a breakfast of 3 poached eggs. carb consumption went up to 150 grams. This was 250 grams of protein per day. That takes us to the Thursday before competition and on that day I increased carbs from 50 grams per day to 100 grams. Wednesday . and took a short nap in my hotel room or meditated. especially my posing music. I'd take some yam with me and nibble on it at the prejudging. Do everything I've suggested. the day before the competition. Have no mercy. I'd pump up just a little bit right before I went out on stage. Monday . my loading day. On the fourth day the protein and fat intakes remained the same but carbs increased to 150 grams per day. From not working out several days before and the carb loading. and 2 ounces of baked yam. Wednesday . I'd take off my blindfold every 45 minutes and ingest 6 free form amino acid capsules with 1 gram of L-glutamine powder and 2 to 4 ounces of baked yam. main thing was to not feel hungry but not be full. persevere. my final amino acid/yam feeding and go to the pre judging from the nearby hotel where I was staying. I visualized my posing routine and kept saying my affirmation over and over again . You know what to do. The rest is up to you. . For a complete description log on to www. nutrition. Back issues are now available as digital downloads for select eReader devices. Frank's Building the Body Magazine contains informative truthful articles on training. self improvement. With Frank's Leg Blaster you can squat comfortably without stressing you lower back.FrankZane. standing calf raises and lunges too. motivation. shoulders and knees. Written entirely by Frank and other experts in the physical culture field. you will keep up to date on what works best and what's going on in the world of bodybuilding. You can too. All the movements Frank teaches at his Zane Experience program are included along with optional substitute exercises and their organization into the 3-way split routine. Great for all kinds of squats. deep relaxation. Thousands of men and women unable to do barbell squats have benefited from the Leg Blaster.Good and Services Goods and Services to help you build the Zane Body. There is no better way to learn correct form in your exercises and stretches than to study Frank's Train with Zane DVD. See your workouts in action and perfect them. .com or call 800-323-7537 to order. Published 4 times a year. stress management with no paid advertising (other bodybuilding magazines contain up to 75% advertising). It's the best environment for learning everything you want to know about weight training to get in the best shape of your life. Train with Frank in person at his private gym in San Diego. California. You will save years of trial and error experimentation and thousands of $$$ in the long run. digestive enzymes. mega potency vitamin mineral packets. tryptophan. liver extract. .Use the same high quality food supplements that Frank does: Delicious egg white protein. Develop the ability to take responsibility for your own training without having to continually pay for and depend upon an expensive personal trainer. free form amino acids. arginine. glutamine.
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