Classic Physique Definition: Principles and Practices!

(Photo Above: CPB Champ Leo Robert - Mr. Canada 1951, Mr. Universe - Pro 1955)

One of our CPB Readers asked how the pre-roid Golden Age champs achieved their definition without doing all the cardio that is popular today. This is an important question because the time will come, in building a classic physique, when you will want to improve your definition. So it is important to understand the principles and practices that they used.

First, we should re-emphasize that classic physique definition of the pre-roid Golden Age was different than the "ripped, shredded, cadaver-like" look of today. The ideal of that age (the 1940s and 50s) was to have a classic physique that "radiated with vitality and the glow of health." For this look, the muscles had to be defined, yet there had to be a higher level of bodyfat (compared to modern bodybuilders) in order to provide the skin with that radiant look of vitality and health. So they (classic physique builders and judges) were not impressed by straited gluts and seeing every subcutaneous vein. The definition they admired still recalled the muscularity seen in the ancient classical Greek sculptures of the gods and heroes.

The following list is an incomplete list of principles and practices that the pre-roid Golden Age champs used in order to achieve their classic definition. These principles and practices would have been used differently by each individual depending on their circumstances (e.g., whether they "bulked" up and needed to "trim down" or whether they stayed in shape and simply wanted to improve their muscularity a bit). So please don't think that they necessarily used all these principles at the same time. Feel free to discuss these principles and practices in our comments section. It is the comments of the CPB Readers that really enrich CPB Blog!

Here is the partial list:

1. Cut calories and lower carbs (especially starchy foods and any foods considered fattening)
2. Use a very low carb diet (Vince Gironda's approach)
3. Use a higher rep range on exercises (e.g., 12-15 reps per set)
4. Cut down the rest time between sets and exercises
5. Increase the number of exercises and sets per body part
6. Some champs did add running to their exercise regimen (this was not a universal practice)
7. Switch from a 3 day per week full body schedule to a 4, 5, or 6 day split a few weeks before a contest
8. Train with chest expanders (steel cable exercisers)
9. Take a vitamin-mineral supplement
10. Reduce salt intake
11. Don't eat between meals
12. Avoid excessive rest and do not take naps
13. Be more active in general

Again, this is a partial list (gathered from the muscle mags and courses of the pre-roid Golden Age). But it gives you a good idea. They didn't need high tech "fat burning/thermogenic" supplements or intense, daily "cardio" sessions, roids, or even extreme diets (except in the case of Vince and his very low carb approach). You will notice that their principles and practices also didn't cost a lot of money! Theirs was a simple and effective approach and left them with physiques that looked great and healthy! What more could any classic physique builder want!

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf "zine" (do-it-yourself magazine) patterned after the muscles mags of the pre-roid Golden Age of Bodybuilding (the 1940s and 50s) - just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.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 unwanted, automated email (even from us!).

Steve Reeves and Reg Park: Waist Comparisons and Individual Variation!

(Photos Above: CPB Champ Reg Park above and middle, CPB Champ Steve Reeves below)

OK...since the last post generated a bit of discussion regarding Steve Reeves waist measurement, I thought these photos above would help inform the discussion further.

I hope no one minds the "art photos" of Reg and Steve (but such photos were common in the more classical-oriented, pre-roid Golden Age of the 1940s and 50s). But these photos are similarly posed and allow us to examine Reeves' and Park's waist depth from the side.

In the photo above, Park is doing a "stomach vacuum" - trying to hold his stomach in. This is similar to what Steve is doing in the bottom photo. In the middle photo, Reg is tensing his abdominals. In both photos of Reg, his waist (to my view) seems deeper and thicker than Steve's. Nothing wrong with that! Both CPB Champs are in good form. The difference in waist thickness is probably simply a structural and genetic one.

This is very instructive in understanding the phenomenon of individual (genetic) variation. We are all different in the combination of our height, bone structure, muscle attachments, tendon lengths, etc. So when we strive to build a classic physique naturally, we will build a classic version of ourselves. Although we may greatly admire Reeves or Park or others, our classic physiques will look different from theirs just as theirs look different from each other. This is simply due to natural, individual variation. The great thing is that a classic physique will look great no matter what!

When we train naturally, these normal individual variations are developed and can be easily seen by the eye. Training under steroids exaggerates natural anatomy and thus has a tendency to "cover up" natural individual variation. That is why roid-users all look the same! The more exaggeration of anatomy there is (due to greater roid use), the more normal anatomy is "covered up" and more similar they all look!

Going back to natural training and classic physique building - if you want to build a classic V-taper, then you must approach your training in a way that will minimize your waist measurement and maximize your shoulder, chest, and lat width. If you like the thicker-waist, Greek classic ideal look, then your waist training will be different (and you can incorporate training with heavier weights along with the progressive resistance principle). Both looks (the classic Reeves physique and the classic Greek ideal) are fine and it is a matter of personal choice.

So just remember, we are inspired by photos of our favorite CPB Champs, but because of individual genetic variation, you will build a classic version of you - and that will be great!

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf "zine (do-it-yourself magazine) patterned after the muscle mags of the pre-roid, Golden Age of Bodybuilding - just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share our info with anyone. You won't get on any unwanted lists or receive any unwanted email (even from us)!

Beginning, Intermediate, and Advanced Classic Physique Builders!

(Above Photo: Steve Reeves pose highlighting his 29 inch waist and V-taper)

The intent of this post is to make clear to CPB Readers how we use the terms: beginner, intermediate, and avanced trainer. In planning/selecting a course of training for yourself, it is very important to understand your status or level and to follow an appropriate routine for that status or level.

Perhaps one of the most common mistakes that weight trainers make is to follow routines that are not appropriate for their level. How often have you been in the gym and seen someone who is clearly a beginner or intermediate trainer try and follow an advanced routine? In Classic Physique Builder (CPBzine), we indicate for each routine, whether it is for beginners, intermediates, or advanced trainers. So it is important to understand these terms as we use them.

Beginner CPB Trainer - is someone who: (1) has never trained with weights before, or (2) has never followed a systematic course of training - like a Golden Age muscle building course or routine.

Intermediate CPB Trainer - is someone who has followed a systematic course of training for a minimum of 3 months and who is not yet close to attaining his ideal classic physique measurements. Many trainers may spend most of their time as "intermediate trainers."

Advanced CPB Trainer - is someone who: (1) has attained their ideal classic physique measurements, or (2) is very close to attaining their ideal classic physique measurements - and thus need to specialize on one or two body parts.

So if, by these definitions, you are a Beginner CPB Trainer, then you should follow a proper beginner's routine or course. If you are an Intermediate CPB Trainer, then you should follow a routine or course for intermediates. If you are an Advanced CPB Trainer, then you can follow the advanced/specialization routines.

This simple advice, if followed, can help you avoid months and even years of frustration, and can help keep you focused on a proper course of training!

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf "zine" (do-it-yourself magazine) patterned after the muscle mags of the pre-roid, Golden Age of Bodybuilding - just email your name, the name of your city (not your address), state/province, and country to cpbzine@gmail.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 unwanted automated email (even from us)!

Rader Abbreviated Routines for Building a Classic Physique!

(Photo Above: Classic Physique Builder John Grimek on the Cover of Peary Rader's Iron Man Magazine - Feb 53 issue)

In the pre-roid, Golden Age of Classic Physique Building (the 1940s and 50s), Peary Rader promoted a number of abbreviated routines. An abbreviated routine is a workout schedule consisting of just a few compound exercises that work the major muscle masses of the body.

Rader said that these routines were for people in the following situations:

(1) for those who have only a little time to devote to working out

(2) for those who, by their nature, seem to have low energy

(3) for those who cannot gain on heavier programs

(4) for those who want to gain weight (build mass)

We can add that abbreviated programs are also great for:

(5) breaking through a rut

(6) older trainers (who may also have lower energy and less time)

(7) true beginners (as an intro to weight training).

(8) providing a foundation of core exercises to build upon to create a larger, more varied program.

So you can see there are a lot of upsides for abbreviated programs. The downside is that they do not usually hit all parts of the body (just the major muscle masses) and so your weak areas (e.g., calves) might not get enough work. If you do not address this, you can end up with an out-of-balance physique. So they are a tool to be used properly in the appropriate circumstances.

Here is the abbreviated routine that Peary introduced in the "Rader Master Bodybuilding and Weight Gaining System" in the pre-roid, Golden Age. The core of the program is 3 exercises (plus pullovers):

1. breathing bench press 12 reps

2. breathing barbell rows 12 reps

3. breathing squats 20 reps (1st set only, other sets 10 reps),

superset with

4. breathing pullovers 20 reps (using no more than a 20 lb barbell)

The breathing bench press and rows follow the same principle as the breathing squats. You take 2 deep breaths before pushing the weight out (bench press) or pulling the weight up (rows). This really revs up the metabolism!

Although Peary put the reps at 12 for benches and rows, it would be best to use a rep range of 8-12. Use all the weight you can to barely complete 8 reps. Then work up to 12 reps (do not try to increase your reps on all exercises during the same session - focus on 1 or 2 exercises each session).

The number of sets depends on your status. If you are a true beginner, then do only 1 set per exercise for the first month. Take a week layoff every 4 weeks. Continue with 1 set until the gains slow down. Then after a week layoff, go to 2 sets. Repeat this process and work up to 3 sets.

If you are an intermediate trainer, then start with 2 sets (if you are just transitioning from being a beginner) and follow a similar process as above and work up to 4 sets. If you have been an intermediate for a while and want to use this program for mass building, then start with 4 sets and work up to 6 sets.

If you are an advanced trainer, then you know what to do! :)

Rest between sets: try 2 - 3 minutes (since you will strive to use heavy weights).

Workout Frequency: It depends on you. Do this routine no more than 3 times a week. But most will gain fine on just 2 days a week.

Remember to rest properly, eat properly (include whole eggs in your diet if you can), and be persistent! Don't do any cardio or follow any other sports activity while on this program. Get extra sleep!

In our next issue (Fall 2009) of Classic Physique Builder (CPBzine), we will go into Rader's Abbreviated Routines in more detail and show how these kind of routines can be used as a basis for creating a more varied program. So stay tuned!

- CPB

P.S. 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 (of the 1940s and 50s) - just send your name, the name of your city (not your address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is completely confidential. We don't share our info with anyone. You won't get on any unwanted lists or receive any unwanted, automated email (even from us)!

The Roots of Classic Physique Building: Sig Klein!

(Photo Above: Early Classic Physique Builder, Sig Klein on the cover of the Feb 1945 issue of Strength & Health)

Although our primary focus is on the champs and methods of the pre-roid, Golden Age of Classic Physique Building (the 1940s and 50s), it is important that we understand the history and roots of that Age. These roots extend as far back as the ancient Greeks (as we have covered in previous posts), but more immediately, the period of the late 1800s and early 1900s (up to 1939). In this post, CPB Contributor Ibrahim introduces Sig Klein - Strongman, Weightlifter, Classic Physique Builder and one of the forerunners of the pre-roid, Golden Age! (CPB - Anthony).

------------

Sigmund Klein (1902-87) was born in Thorn, West Prussia Germany on August 10, 1902. In 1903, his family moved to Cleveland, Ohio. Having inherited a strong body, coupled with a desire to improve his physique, Sig started his bodybuilding career in Cleveland at the age of 17.

In the year of 1924 he relocated to New York City and operated the famous Attila studio, founded originally in Germany in the 1860s. The reputation of Professor Louis Attila was world-wide as a trainer of great athletes and strongmen. He was most famous as the discover, trainer and manager of the fabulous Eugene Sandow. Unfortunately, Professor Attila passed away shortly before Klein's arrival in New York. Klein's success with the studio was immediate. After a span of 50 years, Sigmund closed the gym and divided his vast muscle memorabilia among private collectors.

Also he was one of the early lightweight & middleweight weightlifting champions of America. His best lifts were:

strict military press - 229 1/4 pounds
strict press behind the neck - 206 pounds
one-arm snatch - 160 pounds (the first time bodyweight was surpassed in this lift by an American athlete)
one-arm clean-and-jerk - 190 1/2 pounds
crucifix - 126 3/4 pounds total
two-arm see-saw press - 100-pound dumbbell in each hand 10 consecutive times
bent press performed with one arm - 209 pounds
side press - 174 1/2 pounds
plus several more unusual lifts with a bodyweight that he maintained at 147-150 pounds during his entire career.

His Measurements were:

Weight – 150 lbs
Neck – 16 inches
Upper arm (flexed) – 15¾
Forearm (straight) – 12 ¾.
Chest (normal) – 44
Chest (expanded) – the same
Waist – 32
Thighs – 22
Calf – 14½.
Ankle – 8½
Hips – 36

It is the strongmen of the late 1800s and early 1900s, like Eugen Sandow, Sig Klein, and others that paved the way to the pre-roid, Golden Age of Classic Physique Building (of the 1940s and 50s).

Ibrahim
CPB Contributor

P.S. 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 email your name, the name of your city (not your address), state/province, and country to us at cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share our info with anyone. So you won't get on any unwanted lists or receive unwanted, automated email (even from us!).