Welcome to the world of Classic Physique Builder! Find information and inspiration from the steroid-free, Golden Age of Classic Physique Building to help you build a muscular, powerful, symmetrical, healthy, and attractive physique.
Tuesday, July 7, 2009
The CPB Muscle Confusion Principle & Varying Your Rep Range!
(Above: Autographed Photo of Steve Reeves in his 1961 film - "Duel of the Titans")
If you follow a good routine that is giving you gains for any length of time, you will find that the gains will slow down and eventually stop. Why? Because, in time, your muscles will adapt to any exercise or routine. So what can you do?
You can use the CPB "Muscle Confusion Principle." This principle was known by the pre-roid, Golden Age champs, but was given its name by Joe Weider. It essentially says that in order to prevent your muscles from fully adapting, you need to "confuse" them by doing something "different" - something that they are not used to - in order to provide them with the stimulation they need for growth.
The Muscle Confusion Principle can be implemented by changing an exercise - substituting another exercise that challenges the muscle from a different angle. Or, you can change your routine - by either including some new exercises or even just changing the order in which you do the exercises. You can also change the number of sets you do - by either adding or reducing sets. One can even take a "layoff" of a week - which allows the muscles to rest, recover, and lose some of its "adaptation."
But what if you don't want to change your routine, or the number of sets, and you don't want to take a layoff? If that is the case, then you can do what Steve Reeves did and vary your rep range!
In his book, Building the Classic Physique the Natural Way, Steve recommended varying your rep range monthly. So one month, your range might be 8 - 12 reps. The next month, you can change your range to 5 - 7 reps. Then the following month, you change to 11 - 15 reps. Then repeat.
By changing your rep range monthly, it results in using different poundages. For example, you can use much greater poundages when doing from 5 - 7 reps than you can if you are doing 11 - 15 reps. So the varying reps and, necessarily, the varying poundages keep your muscles from adapting and thus, keeps the gains coming!
Varying your rep range monthly can extend the productive time of a given routine and even potentially reduce the need for layoffs. So keep this method in your arsenal of Muscle Confusion techniques!
P.S. If you would like a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age of Classic Physique Building (the 1940s and 50s), just email us your name, the name of your city (not your address), state/province, and country to email@example.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone. So you won't get on any unwanted lists or receive any automated email (even from us)!
The mission of Classic Physique Builder (CPB Blog and CPBzine) is to: (1) promote the ideal of developing a classic physique, (2) demonstrate what kind of body can be developed naturally,(3) preserve & learn from the history of the pre-roid Golden Age of Classic Physique Building, (4) serve as a source of education & inspiration to all; and (5) help initiate a Renaissance of Classic Physique Building in the 21st Century!
For a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age of Bodybuilding (the 1940s and 50s) - just send your name, the name of your city (not your address), state/province, & country to firstname.lastname@example.org. That's it! CPBzine is published quarterly (Spring, Summer, Fall, and Winter issues).
CPBzine - Winter 2010 Issue
Vol 2 No 1: Cover - Clancy Ross (Current Issue)
CPBzine - Fall 2009 Issue
Vol 1 No 3 - Cover: John Grimek (see Back Issue info below)
CPBzine - Summer 2009 Issue
Vol 1 No 2 - Cover: George Eiferman (see Back Issue info below)
CPBzine - Spring 2009 (Premier) Issue
Vol 1 No 1 - Cover: Steve Reeves (see Back Issue info below)
CPBzine Back Issues - Now Available!
Back issues of Classic Physique Builder Zine (CPBzine) are available to all CPB Donors as a "thank you gift" for supporting our mission. For a $5 donation (USD), we will send you the back issue of your choice. For a $10 donation (USD), we will send you up to 3 back issues of your choosing. Simply click on the "donation" button below and then follow the paypal instructions. Once you have made your donation, then send an email to us at email@example.com and let us know which back issue(s) you would like. You will then receive your back issue(s) in pdf format via email. It's that easy!
Support The CPB Mission Through Your Donations!
About Us & Our Mission
Hi and Welcome to CPB!
I'm Anthony Miller - a PhD in anatomy & cell biology, researcher, scientist, academician, pre-roid Golden Age aficionado, and aspiring classic physique builder. I founded CPB because I got tired of waiting for someone else to do it!
For those of us who have no intention of using drugs to build our physiques, it is nearly impossible to get good, muscle-building info that works for non-drug users or inspiring images of classic physique champs from the extreme, steroid-oriented muscle mags of today. Fortunately, there is a vast wealth of pre-roid, Golden Age information from the 1940s and 50s that we can use to build Golden Age physiques that are drug-free, healthy, muscular, powerful, symmetrical, and attractive!
It is the mission of Classic Physique Builder (CPBBlog and CPBzine) to make pre-roid, Golden Age bodybuilding information available again to all, so that we are no longer held captive to the extremism of the modern muscle mags and so that a new, 21st Century Renaissance of Classic Physique Building can arise!
If our mission appeals to you, then please join us in spreading the CPB Movement wherever you are and in whatever way you can. Help us get the word out to people that Golden Age Classic Physique Building (true, pre-roid bodybuilding) is a better and brighter alternative than what the current, mainstream, drug-based bodybuilding world provides!
Please consider supporting the CPB mission through your donations (see donation button above). This will allow us to continue to offer CPBzine free for those (especially young people) who truly cannot afford it. - Thank you!
Steve Reeves - 1948 Mr. World Clip (2nd Clip from Top)
Steve Reeves - "The White Warrior" Clips
Steve Reeves - "Hercules Unchained" Clips
Reg Park - "Maciste in King Soloman's Mines" Clips
John Grimek Interview Clip
Harold Poole Clips
Reg Park Clips
George Eiferman Clips
Mainstream Bodybuilding Ideal - Cartoon Characters: He-man, X-men, The Thing! (2nd clip from top)