Classic Physique Building Supplements - Simple and Safe!

(Above Photo: Classic Physique Building Champ Jack Delinger - Mr. Western America 1948, Mr. America 1949, Mr. Universe - Pro 1956)

By now, everyone has heard about the recent recall of 14 Hydroxycut products. Apparently, according to the F.D.A. (Federal Drug Administration in the U.S.A.), there were 23 cases of liver damage and 1 reported death in association with the use of some of the Hydroxycut products. In light of this, the company responsible for Hydroxycut agreed to recall the 14 products.

What is Hydroxycut? Without going into a lot of biochemical detail, it is a modern, high-tech, "fat-burning" supplement which (according to their ads) blocks certain cell receptor sites to manipulate levels of enzymes and hormones to increase thermogenesis and fat-burning. Their ads are presented and couched in "scientific" terms (with pictures of intracellular molecular interactions) and the product is endorsed by several Mr. Olympias. In fact, the wording of some of the ads seems to make Hydroxycut responsible for bodybuilding competitors' victories. For example, one of their ads makes the following claim: "This [hydroxycut] formula is responsible for countless pro victories, and it's used by millions all over the world."

One might say that the reported cases of liver damage (and 1 death) represent a rarity, a small percentage of all hydroxycut users. Perhaps. On the other hand, how many hydroxycut users have liver damage and simply don't know it yet? Whatever the case turns out to be, we will leave the details of all this to be sorted out by the appropriate individuals, agencies, and companies involved.

Our point in drawing your attention to this is a simple one. The best physiques of the pre-roid, Golden Age (1940s and 50s) were built WITHOUT ANY SUPPLEMENTS whatsoever! Yes, that's right! That's the truth! Steve Reeves, Clancy Ross, George Eiferman, Jack Delinger (see photo above), Armand Tanny, and countless others all built their physiques even BEFORE protein powder was invented (let alone all the other supplements which followed)! They were all champions in the first half of the Golden Age (1940-50). Protein powder didn't come onto the scene until 1950-51. And during the first half of the Golden Age (before the Golden Age mags started to sell vitamins), there were plenty of articles in the muscle mags saying that you could get all the vitamins you needed from a good diet (they were big on recommending lots of fruits and vegetables!).

During the second half of the Golden Age (1950-59), protein powder and vitamins became the major supplements. The first protein powders were soy-based and were not of good quality. In the late 1950s, milk-and-egg protein (a very good protein powder) became available. To round out the supplements of the late 1950s we can add dessicated liver tablets, brewer's yeast, wheat germ oil, and gelatin. But clearly you can see that these late Golden Age supplements were not responsible for the classic physiques of the Golden Age champs (who had built their physiques earlier - before even these later supplements appeared). Even so, the Golden Age supplements are safe and simple! No need to worry about some unforeseen side-effects.

So how does a classic physique builder think about supplements? Start with a simple multivitamin. Why? It is good to be sure that you aren't suffering from any deficiency (given the poor quality of today's foods and diets). Also, muscle building might require higher levels of certain vitamins than you would normally need. Then, if you have trouble eating (because of your appetite or because of your schedule), think about using a basic protein powder supplement - so that together with your food, you are getting about 1 gram of protein per pound of bodyweight. So, classic physique builders use protein powders for convenience (not out of necessity)! But if you get enough protein in your regular diet, then you don't need protein powder! It's as simple as that! If you want to try wheat germ oil, brewer's yeast, or liver tablets - that's fine, but don't expect these to make a dramatic difference.

So don't be fooled by modern, high-tech supplements that appear to be backed by "science" and endorsements! Science is only as good as the "scientist" behind it and scientists are people and people make mistakes all the time. NO Boosters, pump enhancers, HGH stimulators, fat-burners, creatine, "legal steroids", etc, - all promoted by modern supplement companies - were not needed by any classic physique builder of the Golden Age! If they didn't need it, neither do we. That should be a relief to you and your pocketbook!

For classic physique builders, the "tried and true" is the "Golden Path to a Golden Age Physique." The Golden Age champs had their own approach to "science." They had their hypotheses about muscle building, they tested their hypotheses (ideas), collected their data (their own responses), analyzed their results (did it work or not), and either rejected, modified, or accepted their hypotheses! That's empirical science! That's how the muscle building knowledge of the Golden Age was obtained. They may not have known all the minute details of the biochemical pathways involved, but their physiques showed the results of their science! Now, that's something you can believe in!

We are happy to note that most Golden Age champs lived a long and healthy life. That is another good endorsement for their approach. Let's follow their example and keep it simple and safe!

- 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 - just send your name, the name of your city (not your address), state (or province), and country to cpbzine@gmail.com. The info you send us is strictly confidential. We don't share our info with anyone, so you won't get on any lists and you won't get any automated, unwanted email (even from us!).

Classic Physique Building and the Classic Ideal!

(Photo Above: Jack Delinger, Mr America 1949, on the cover of of the Aug 1955 issue of Muscle Power magazine)

In previous posts, we have talked about the "classic ideal" which is central to classic physique building. But just what is the "classic ideal"?

The "classic physique ideal" refers to the specific characteristics of a classic physique. But the term "classic ideal" is broader than that. It refers to the ethic and values underlying our activity of classic physique building. It is the "classic ideal" which sets "classic physique building" apart from "modern, mainstream bodybuilding."

Perhaps we can best state it this way. The "classic ideal" values:

(1) the physiques of ancient classical and hellenistic Greece
(2) physique building as part of a healthy lifestyle ("physical culture")
(3) the idea of beauty (aesthetics) in the male physique
(4) the goal of pursuing natural, physical perfection (as a balance of muscular size, shape, symmetry, and muscularity)
(5) the development of the mind and character as well as body.

If you examine these components of the "classic ideal," the difference between classic physique building and modern, mainstream bodybuilding quickly becomes clear.

The modern, mainstream bodybuilding world has lost its connection with and affinity for the physiques of ancient Greece. The "champs" of the modern, mainstream bodybuilding world can no longer be looked upon as exemplars of health or a healthy lifestyle. The modern, mainstream bodybuilding world pursues "extreme size and definition" instead of aesthetics in the male (and now even in the female) physique. Their idea of "physical perfection" is no longer natural, but instead it is chemically-based. Finally, there is little to no attention paid to the development of the mind and character and their "champs" do not have the same sense of having to be "good role models."

This is why "classic physique building" and "modern, mainstream bodybuilding" are two different things. So if someone ever asks you "What is the difference between classic physique building and modern bodybuilding?", you can simply say "the classic ideal"!

- CPB

P.S. Note the evidence of the classic ideal in the above cover of Muscle Power magazine from the Golden Age of Classic Physique Building. You won't see that in today's muscle mags!

Classic Physique Mass Building Principles

Take a look at Jack Delinger (Mr Western America 1948, Mr America 1949, Mr Universe 1956) above. He was a champion of the pre-steroid Golden Age of Classic Physique Building. He (and the other champions you see here at CPB) is a shining example that it is possible to build classic mass without resorting to health-destroying drugs. In fact, during the height of the Golden Age (between 1950-59), the principles of building mass naturally were defined. These principles worked then and still work now! We will discuss them in this and other upcoming posts.

To understand some of these principles, let's take a look at Joe Weider's classic "Power and Bulk Routine" from 1954. Here are the exercises:

1. Shoulder Bridge (it was like a decline bench press)

2. Cheating Barbell Curl

3. Deadlift Off Boxes

4. Cheating Standing Lateral Raise

5. Bench Squat

6. Cheating Standing Triceps Barbell Curl

7. Cheating Bent Over Rows

8. Power Prone Press (this is basically a bench press lock-out)

Each exercise was to be performed for 2 sets of 6 reps only. The emphasis was on using heavy weights such that you could barely complete the 6th rep of the 1st set. Then after resting for 2 minutes, you might be able to complete 4-5 reps on the second set (going to failure). After a workout or two, once you could complete the 6th rep of the 2nd set, then you would increase the weight at the next workout. This process would continue as you strive to keep pushing up the weight used as you get stronger. This workout was to be done 3 days a week (e.g., M, W, and F) and all other sports activity was to be avoided. Also, getting more rest, more sleep, and eating a high protein diet was recommended. This program was to be followed for 3 months.

So what are the principles we see in this program? We can't discuss them all in this post, but here is a partial list:

1) full body workout - doing a full body workout, which includes testosterone-releasing exercises like squats and deadlifts, has a global anabolic

2) low volume, high intensity - using only a few sets (low volume), yet training to failure (high intensity) allows maximum muscle stimulation without overtraining

3) training heavy - training for power/strength stimulates a greater number of muscle fibers which results in greater muscle growth

4) cheating exercises - using a cheating style allows heavier poundages for greater muscle stimulation

5) lock-out exercises - doing a "lock-up" (just doing the last few inches of an exercise) allow much heavier poundages to be used which results in greater muscle stimulation

6) no cardio - avoids unnecessary drain on body's recuperative powers, thus more resources are channeled into muscle growth

7) compound exercises - stimulate more muscles than isolation exercises and allow for heavier poundages to be used

8) no abdominal work - diet is the key to great abdominals, not exercise

9) longer rest between sets - allows more muscle recovery which allows heavier weights to be used

10) progressive resistance (overload) - increasing the weights as muscles get stronger is key in stimulating continued muscle growth.

Compare this program to the one you are using! Are you performing a lot of reps with lighter weights? Are you following a split program and are in the gym everyday? Do you do a lot of isolation exercises and tend to use the same poundages each workout? Do you simply stop at a set number of repetitions or do you train to failure (or almost failure)? Does your exercise program consist of more than 8 exercises? Have you been doing more and more sets, but not gaining any mass? If so, then study the principles above and apply them to your routine if you want to gain mass.

In the Golden Age of Classic Physique Building, they really knew, from their own experience, what was needed to build mass! And they could do it without drugs and even without all the high-tech nutritional supplements we have today. What supplements did they have? Try this: protein powder and multivitamins! That was about it! Yet, they perfected the art of building powerful, heroic, classic physiques by discovering the principles that really work - naturally!

This should give us a lot of encouragement! You can build all the mass you need for a classic physique. The champions of the Golden Age have already laid out the path for us. All we have to do is re-discover that path and follow it! - CPB