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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Straw Man on October 22, 2014, 08:28:49 PM
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This was his exact work out. A whole body routine done three times a week. After the 1976 he went to a split routine.
Nautilus leg extensions 1 x 12 super set with leg press
Nautilus leg press 1 x 12
squats 1 x 12
Nautilus leg curl 2 x 8
calf raise 3 x 12
Nautilus pullover for one or two cycles super set with {reverse grip pull downs}
Low cable rows 2 x 8
Nautilus double chest 2 super sets for 8 reps. (machine had a flying type pec deck and then a bench press station where your hands faced each other.)
Nautilus double shoulder one or 2 cycles. (machine had a delt lateral section then a pressing part) 8 reps
Nautilus bicep 3 sets
Nautilus tricep 1 set
Nautilus weighted dip on Nautilus multi machine for one set.
situps
He weighed 209 for the contest. He said the workout took one hour.
After this contest he went to a split routine. One day was thighs, chest and tricep. The other was back, delt and bicep. He started doing work out one on Monday and workout two on Tuesday. Took Wednesday off. Then Thursday work out one and Friday workout two. Weekends off.
After awhile he felt he wasn't recuperating and did a workout from his split every other day. Saving his off days for cardio. Yes, he did do cardio during his best years but was firmly against it when he stopped competing.
Influenced I believe by Mr. Florida Frank Calta he started a rotation with his split. While not using calender days I will use them for the purpose of explanation. Monday he would use workout one of his split of thighs, chest and tricep. On Wednesday he would use workout two of his split of back, delt and bicep. Friday would come around and he was back to thighs, chest and tricep. He would train three days a week. The next week he would rotate. Monday would be back, delt and bicep. Wednesday would be now thighs, chest and tricep. Every body part would get hit either two times a week or once. Of course there is over lap. He said he made his best gains and this is what he did for the last Olympia try.
When he retired and after coming back from drug addiction and mental illness he got really radical in his training thoughts. He proposed workouts that he never did during his competition days. They were incredibly brief followed by 5 or more days off.
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I'm bumping this thread because it deserves a response. Good article.
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i also have his heavy duty journal which was his diary he kept for his 1979 olympia prep
he did alot of cardio, and didnt eat much .
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He use to both run and bike for cardio during his pro competitive days that he wrote many times about. After retirement he was against cardio saying it cut into recuperation.