Dynamic Muscle Building - Steve Reeves' Other Book on Classic Physique Building!

(Photo Above: The Cover of Steve Reeve's Other Book "Dynamic Muscle Building.")

Most people who are interested in classic physique building know Steve Reeves and might know about his book "Building the Classic Physique: The Natural Way." But perhaps fewer people know that Steve authored another book called "Dynamic Muscle Building."

This is a really good book that collects together many of the articles that Steve wrote in the Golden Age for some of Joe Weider's magazines. The first few chapters start off by providing routines for beginners, intermediates, and advanced trainers. These chapters are followed by chapters on specialized training (for different parts of the body). The remaining chapters reprint articles and interviews that Steve did. One of these articles is "How I Gained 19 Pounds in Two Weeks" - which is a true story that illustrates the power of muscle memory when it comes to regaining lost muscle.

The book is available through the Steve Reeves International Society (see our links) and probably through the regular channels (Amazon.com, etc). The book was actually published after Steve passed away and so John Little and George Helmer are listed as co-authors. So there may be some slight additions here and there that come from John or George and not from Steve. But when I compare the book to the original writings that Steve did in the Golden Age (from which this book is assembled), I can say that any such additions are very minor.

So, if you have the change, pick up the book! It is a must for any CPB'er!

- CPB

P.S. If you would like a free, 1 year subscription to Classic Physique Builder zine (CPBzine) - a pdf "zine (do-it-yourself magazine) that is patterned after the mags of the Golden Age of Bodybuilding (the 1940s and 50s) - just email your name, the name of your city, state, and country (not your actual street address) to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. You won't get on any lists or receive any spam (even from us)!

The Classic Physique of Steve Reeves: Healthy, Real, Balanced, and Inspirational!

(Photo above: Steve Reeves - Mr. Pacific Coast, Mr. America 1947, Mr. World 1948, Mr. Universe 1950)

The mainstream world of roid-based bodybuilding continues to disappoint and there are no signs that anything is changing soon!

It is sad that today when a person becomes interested in weight training and goes to the magazine rack to look at the modern muscle mags, all they see are unreal, unhealthy, unbalanced, and uninspirational physiques that don't even look naturally human! If you were simply to go to these modern muscle mags to learn about building your body, you wouldn't even know what a naturally, well-built, muscular body should look like!

Well, take a look at the picture of Steve Reeves above - there is your answer! He built his body with weights, good food, and rest (with no modern supplements). His physique is classic, healthy, real, balanced, and inspirational!

Yes...all it takes is appropriate weight training (Steve followed the best of the pre-roid, Golden Age methods), good wholesome & nutritious food (you can see what his diet was in our previous posts), and proper rest (he worked out with full body routines 3 times per week in order to give his body 4 days of complete rest for muscle growth).

- He didn't need to be in gym everyday with split routines.

- He didn't need roids or modern supplements.

- He didn't value the unhealthy, "shredded/ripped," cadaver-like look.

- He didn't need to sacrifice his health for the sake of a physique.

- He didn't have to look terrible in regular clothes.

Yet, he could just walk down the street and inspire admiring crowds to follow him!

Just look at him - healthy, happy, balanced, real, strong, and inspirational! Isn't this why most of us get into weight training? Wouldn't you want to have a physique that looks like that and radiates with health? Steve wanted to be the "healthiest man alive" - yes, he actually said that that was his goal! This is what it is all about!

So, stay true to the course and take your inspiration from the pre-roid Golden Age champs like Steve!

[Note: the next issue of CPBzine is in the works - thanks for being patient].

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do it yourself magazine) 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 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 lists or receive any automated spam (even from us)!

Happy Holiday Season to all Classic Physique Builders!

(Photo Above: Steve Reeves at 17 years of age - after about 1-2 years of training - a great inspiration to us all!)

Hi Everyone! Happy Holiday Season!

Just a short holiday message on Christmas Day 2009 - thanks to everyone who subscribed to CPBzine in 2009, participated in CPB Blog, CPBzine contributers, and to all CPB Blog Readers everywhere! Our numbers are growing and hopefully our message of natural, classic physique building will continue to reach a wider audience around the world!

Our next issue of Classic Physique Builder Zine (CPBzine) is scheduled to be released around Jan 15 2010 - so it will be the Winter 2010 issue (Vol 2, no 1). Everyone who subscribed to CPBzine in 2009 got all the 2009 issues. Although we said it was a 1 year, free subscription, we are extending it into 2010 (so there is no need for 2009 subscribers to renew your subscription). Those new subscribers who subscribe in 2010 will also get a free, 1 year subscription, but their subscription will begin with the Winter 2010 issue. We will make back issues available - but we will post an update about that when we get that worked out.

I will be taking a week break, beginning today and extending until Jan 2nd. I will be away from my computer, so feel free to continue to comment on any post, but the comments will probably not appear until Jan 2nd - when I return.

If you wish to subscribe to CPBzine before the New Year, please do so. If you subscribe in 2009, you will receive all the 2009 issues as well as the 2010 issues. I will process the subscriptions when I return on Jan 2, but your subscription will be entered based on the date of your email.

Again, thanks to everyone! It has been and continues to be a real pleasure to share a common interest in classic physique building with you all. It is my hope that more and more people turn away from roid-based bodybuilding and find natural, classic physique building as a healthy lifestyle. I think we've got a shot of making that come true - with your help!

All the best,

- CPB (Anthony)

P.S. If you would like a free, 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) that is 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 actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We do not share info with anyone. So you will not get on any unwanted lists or receive any automated emails (even from us)!

Ab Training for a Classic Physique: Pre-Roid, Golden Age Approaches!

(Photo Above: Steve Reeves - Mr. Pacific Coast 1946, Mr. Western America 1947, Mr. America 1947, Mr. World 1948, Mr. Universe 1950)

In previous posts, we mentioned that Steve Reeves didn't directly train his abs most of the time. This is certainly true. The beginning, intermediate, and advanced routines that he followed didn't contain any direct ab exercises (see his book, Building the Classic Physique - The Natural Way available at http://www.stevereeves.com/). However, the specific routine that he used to prepare for the Mr. America and (at least one of) the Mr. Universe contests that he competed in, did contain 2 sets of knee raises on a vertical bench (with some light ankle weights). That's it!

However, it would be wrong to conclude from this that Steve did not really train his abs. On the contrary, he felt that his abs got plenty of training from all the other exercises in his routines. He noticed, for example, that when he did tricep pushdowns, he would strongly contract his abs. This was true for his other exercises as well. When you consider the amount of concentration and all-out-effort he put into every set of his exercises, then it is quite believable that his abs got plenty of training. So much so, that he didn't feel the need to train them directly. I'm sure if he had felt that his abs needed more training, he would have done more.

That being said, as we look over the pre-roid Golden Age of the 1940s and 50s, we can identify 3 basic approaches that the champs seemed to follow:

(1) The Indirect Approach - followed by Steve Reeves as described above,

(2) The "Normal" Approach - followed by those who felt the abs were just like any other muscle and needed to be exercised in the same way (this is the approach taken in the Weider 1950 Muscle Building Course),

(3) The "High Rep" Approach - followed by those who felt that the abs were a "high rep muscle" requiring training with very high reps - and even daily training (this was the approach used by Zabo).

There are pre-roid Golden Age champs who followed each approach and they all have great abs. So what can we learn from this? That all 3 approaches work!

But each approach may not work for everyone. Many people trying to gain mass find that they cannot do so when they include direct ab work in their routines (this phenomenon was noticed by Vince Gironda). Others do fine when training the abs normally. Still others can take the high rep approach. The bottom line is that you have to see what works for you.

But remember, proper exercise can only tone (tighten up) a muscle, or increase its size. There is no such thing as "spot reducing." No amount of exercise is going to define your abs (despite all the TV commercials for various ab exercisers that imply that it can). It doesn't matter what approach above you take, your "six pack" will not show if there is a layer of fat over it and ab training will not reduce that fat (even cardio is not the best way to burn up calories). So your number one "tool" for ab training is YOUR DIET!

Vince Gironda once said not to even bother training your abs until you can see them! In other words, he is making the point to GET YOUR DIET ON TRACK - lose the spare tire first! Then when you can see your abs, you can start training them and actually see the effect your exercise is having on them. Vince had other reasons for avoiding ab training during mass building, but we will save that for another time.

Just remember, if you want great abs, get your diet right first - then pick one of the three approaches above and see what works best for you.

- CPB

P.S. If you would like a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf "zine" (do-it-yourself magazine) that is patterned after the muscle mags of the 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 our info with anyone, so you won't get on any unwanted lists or receive unwanted, automated email (spam) - 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)!

Steve Reeves on Classic Definition and Reducing!

(Photo Above: CPB Champ Steve Reeves on the cover of the Reg Park Journal July 1958 issue)

OK...we learned some new tools from Vince Gironda about obtaining "Maximum Definition" - but here is the Steve Reeves approach to classic (not maximum) definition - another tool. It worked for Steve.

As you can see from comparing Steve's photo above to Vince's in our previous post, Steve had definition all right - but not the "maximum" or "extreme kind" that Vince was going for (and Vince still didn't get quite the same level of definition as a steroid user such as Frank Zane). But Steve's level of definition is what we call "classic definition" - meaning he had muscularity & muscle separation, but his skin still had a healthy glow and he looks full of natural vitality. This is because he had a higher level of body fat than Vince (or those that go for extreme definition).

Here is what he said about "training" for definition (we will follow this with some of his diet advice). This comes from his book "Building the Classic Physique - The Natural Way" (1995: p. 154)

"Question: When you were training for your Mr. America and Mr. Universe wins, did you ever include any aerobic training along with your bodybuilding workouts in order to become more defined?"

"Steve Reeves: No, I never had to. I was always in fairly good shape all year around. If there was a contest coming up, I would simply train a little harder. In other words, I would just train a little bit faster and increase the intensity of my workouts by having less rest time in between sets and muscle groups."

"The whole key to acquiring a Classic Physique lies in the proper balance of intensity, duration and frequency of your workouts. If you work out at too high an intensity, you can't work out very long - which means you may stimulate some muscle growth but you'll not burn off much body fat. If, on the other hand, you train with an intensity that is too low, you can go on for long duration - and burn some body fat - but it's too low an intensity to stimulate much increase in muscle size. Training to either extreme is not desirable. It's a waste of time unless you have a balance of both intensity and duration in your workouts, as well as adequate rest periods in between workouts to enhance your recuperation from training."

CPB Commentary: The bottom line is that Steve had no special routine for definition. He used his same routine, but just increased the intensity of the overall workout by going through it a bit faster - by reducing the time between sets and between muscle groups. His normal time between sets was 45 seconds and normal time between muscle groups was up to 5 minutes. So he is reducing these times.

Now, let's look at his diet advice regarding reducing - which can also be used for those needing a bit more definition. It is based on his typical diet and is very simple.

Breakfast: Steve Reeves Power Drink

Lunch: Steve Reeves Power Drink

Dinner: One huge salad (with rice vinegar & olive oil dressing - 1 tablespoon each), turkey, fish, or chicken, and one of the following carb sources: whole wheat bread, potatoes, corn, pasta, beans or rice.

In case you forgot how he made his power drink, here is the recipe again:

14 ounces of freshly squeezed orange juice
1 tablespoon of knox gelatin

1 tablespoon of honey

1 banana

2-4 raw eggs (pasteurized)

2 tablespoons of high protein powder (Steve's custom mix)

OK...here is how he made his protein powder:

Combine 1/2 lb of powdered egg whites, 1/2 lb of powdered skim milk, and 1/4 lb of powdered soy protein. That's its! Then use 2 tablespoons of this in the power drink above.

CPB Commentary: Steve believed there was nothing magical about losing body fat - just take in less calories than you need (to maintain your weight) and you will start losing. He recommended not losing more than 2 lbs a week - otherwise, he felt you would start losing lean muscle tissue.

His protein drink probably has about 40 grams of protein. So the overall protein intake of this diet is still high (although it seems that it might be less than 1 gram per pound of bodyweight for him and most people - unless you are eating quite a bit of meat for dinner).

For those that can't take or don't like low carb dieting, Steve's approach here is another tool. You probably won't be able to achieve "extreme definition" on it, but then for classic physique builders, that is not our goal. You should be able to attain "classic definition" - a much healthier look in our book!

If you find that you cannot lose fat on this diet, then cut back a bit on the portion of your carbs at dinner. If that doesn't work, then you can cut out all the carbs at dinner except for the salad. You will still have carbs in the orange juice, honey, and banana. If you still need to cut more calories, then go down to 1/2 banana and use 10-12 ounces of orange juice instead of 14 oz.

In any case, you can make adjustments as necessary for your situation!

- 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 (the 1940s and 50s) - just email us your name, the name of your city (not your address), state/province, and country. 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 and you won't receive any unwanted, automated email (even from us)!

Classic Physique Building High Intensity - The Steve Reeves Way!

(Photo Above: Classic Physique Builder Champ Steve Reeves doing Military Press)

In previous posts on CPB Blog, we have listed Steve Reeves' beginning and intermediate routines. However, a list of exercises, sets, and reps, doesn't tell the whole story behind how he made such spectacular gains! Part of his secret was his high intensity approach! Joe Weider said of Steve that "he could get more, out of less, than anybody I knew." As an advanced trainer, Steve almost never did more than 3 sets per exercise and 3 exercises per body part (so a total of 9 sets per body part). He really put everything he could into each set! How?

He did it by:

1) using maximum weights on his first set and lowering the weight each set - Steve didn't use any warm up sets. He warmed up at the beginning of his routine by doing dumbbell swings. Then he would start his first set with the maximum weights he could use to get 8 reps. Then, on the 2nd set, he would lower the weight a bit and still go for 8 reps. On the third set, he would lower the weights again and go for 8 reps. So he would decrease the weight on each set and try to keep the reps the same. Over time, he would increase his reps to 12 using these same weights and then he would increase the weight on each set and start the process all over again (with reps moving back down to 8).

2) training to failure or near failure - As described above, he would choose a weight where he could barely complete the 8th rep (and knowing that he would fail after that). So he didn't just do 8 reps and then stop if he could do more.

3) not resting more than 45 seconds between sets - Steve kept the rest between sets short, about 45 seconds or "just long enough for a training partner to finish his set." This, actually doesn't allow the muscle to completely recover - which is why he lowered the weight on the 2nd and 3rd sets. But this increases the intensity.

4) getting the negative on each rep - Steve said the proper cadence to do an exercise was 2 seconds for the positive (concentric) aspect and 3 seconds for the negative (eccentric) aspect. So he would not just let the weight drop after his contraction, but would lower it more slowly than he raised it. Today, we know that this technique - of focusing on both concentric and eccentric contractions really results in the most muscle growth.

5) concentrating fully on the muscle being worked - Steve would practice "muscle control" often which increases the ability to focus/concentrate on the muscle being worked during a set. This focused concentration increases intensity. He didn't get distracted by being plugged into an iPod. His mind was "in his muscle." He often said "no brain, no gain"!

6) avoiding all distractions during a workout - Steve would not talk to anybody during a workout or allow himself to be interrupted. No idle chatter or "shooting the breeze" or "talking while exercising." He told everyone that he would be more than happy to talk before or after a workout, but never during a workout. Wow! How many times have you seen people talking while doing a set?!

7) doing no more than 3 sets per exercise and 3 exercises per body part - Steve believed that if you could not fully stimulate your muscles in 3 sets of an exercise, then you simply were not putting your mind and effort into it! He said that if you knew you were going to do a lot of sets, then there was no way you could go "all out" on all your sets. You would have to hold something back in the early sets otherwise there would be no way you could complete all those sets. In other words, he believed that "high volume training" necessarily required you to use "low intensity." His approach was the opposite.

These are the main aspects of how he put "high intensity" into his workout and into each and every set. Now, there are certainly other methods that work. But his method was and is effective. So with this knowledge, you now have a better understanding of how Steve was doing his routines! And now you can see that there is definitely more to a routine than just a list of exercises, sets, and reps!

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

Steve Reeves - Mr World 1948 French Documentary!

(Above Photo: Steve Reeves, Mr. America 1947, Mr. World 1948, Mr. Universe 1950)

We just posted the French documentary (called "The Most Beautiful Man in the World") showing Steve Reeves at the time of the 1948 Mr. World contest (see our sidebar to the right of your screen). The documentary is shown in two parts. Part 2 is the only one with Steve Reeves in it. It is at the top of the video bar. Part 1 is just below it (but does not have Steve Reeves in it). The bottom two clips (of the Long Beach City Council) we couldn't remove - so please disregard it.

In the Part 2 clip, Steve is shown beginning at 2:41 minutes and for the rest of the clip. He is first shown oiling up for his exhibition. Then he demonstrates some exercises (military press, french press, rowing, pullovers, and some exercises with rocks). After that, he does some posing and then the events of the Mr. World contest are shown.

It is a great clip and it is rare to see film of Steve during his competition days. So we hope you enjoy it! Once you click on the top box for the Part 2 clip, it may take a while to load - so just be patient.

- CPB

P.S. If you would like a free 1 year subscription to Classic Physique Builder zine (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age (1940s & 50s), just send us an email at cpbzine@gmail.com with your name, the name of your city (not your address), state or province, and country. That's it! Your info is confidential. We don't share our info with anyone, so you won't get on any lists and won't receive any unwanted, automated email (even from us)!

Steve Reeves on Muscle Control and Concentration!

(Photo Above: Steve Reeves Working Out)

How many times have you walked into the gym and seen guys plugged into iPods working out? How many times have you seen people finish listening to a song before they start their next set? Or how many times have you seen people talking while doing their reps? Is this something that you do? If so, then listen to some advice from Steve Reeves:

"If you really want to experience the greatest benefits from your training, you must enter a stage of deep concentration. Do not let your concentration be broken by anyone or anything."

Now ask yourself, if your mind is focused on the music, or if you are talking during reps, how can you be in a stage of deep concentration? If you are not using deep concentration, then how can you be getting the maximum amount of muscle stimulation from your exercise? You can't! So you are wasting your time and are probably not getting any results!

So, what can you do? When you go into the gym, be focused. Don't plug yourself into the iPod, don't do a lot of talking, don't allow yourself to get distracted. Instead, try to enter a state of deep concentration. Steve says:

"When you work out using this technique of deep concentration, concentrate on doing each movement slowly through a full range of motion. Your total concentration should be only on the muscle fibers being worked. Concentrate as much on the lowering phase (the negative) of the exercise as you would on the pressing and curling (the positive)."

Only by using deep concentration, can you mind really learn to "feel" and "know" what level of intensity results in muscle growth (this ability helps form the basis of the CPB Instinctive Training Principle - first articulated by Joe Weider). Making gains is much more than just a matter of weights, sets, and reps. It also requires a certain level of intensity - which depends on a number of factors, including your ability to use deep concentration.

To help you develop the ability to use deep concentration, Steve recommends the practice of muscle control. About this, Steve says:

"Practicing muscle control improves the lines of communication between the brain and the muscle fibers being worked. This increases the efficiency and speed of muscle development and motor skills."

In using deep concentration, you are trying to use the "lines of communication" that Steve is talking about in order to work the muscle with the intensity it needs for growth. So, how can you practice muscle control? Steve recommends the following practice:

"Muscle control can be practiced while sitting in a chair, at a desk or table. To practice controlling the muscles of the calves, hamstrings, forearms, biceps, pectorals, lats, and abdominals, do the following: Sit in a chair with your lower legs placed at a 90 degree angle to your thighs. Rest your forearms on your knees. Focus on contracting one muscle at a time. Be sure to contract each muscle and release repeatedly for one to two minutes." In Steve's book "Building the Classic Physique the Natural Way" he gives further instruction on controlling the deltoids, quads, and triceps. But you get the idea. (Steve's book can be purchased throught the Steve Reeves International Society at http://www.stevereeves.com/).

You should practice muscle control frequently. Steve suggests 10-15 minutes per day. That way, when you exercise and enter a state of deep concentration, you will really be able to focus on the muscle being worked and it will respond better because of your practice of muscle control. So these two things - muscle control and deep concentration - work together and will help you get the intensity you need for classic muscle gains!

So, put the iPod away, cut the talking, and use deep concentration and muscle control to improve the effectiveness of your workouts!

- CPB

For your free 1 year subscription to Classic Physique Builder (CPBzine), email your name, city, state (province), and country to cpbzine@gmail.com. That's it!

Steve Reeves: Classic Physique Mass!

(Photo above: Steve Reeves - Mr America 1947, Mr World 1948, Mr Universe 1950)

We are posting the photo above of Steve Reeves to show that classic symmetry does not exclude classic mass! Steve's weight varied throughout the years - from 215 lbs during his competitive days to between 190 - 225 lbs during his film days. His lowest bodyweight was about 190 lbs during the filming of the "Giant of Marathon". His highest bodyweight was probably about 225 lbs during the filming of "Hercules."

The shot above shows that a classic physique (of which Steve is the epitome) can carry a good deal of mass. We see broad shoulders, large arms, big forearms, wide lats, narrow waist, great classic V-taper. This is truly a "Herculean" physique in that it has mass, but like the mythical Hercules, that mass is truly functional! Steve did not have trouble with flexibility or impairment of his athletic ability.

Steve's arms were 18.25 inches, his forearms were 14.75 and he had a 24 inch difference between his shoulders and waist (waist was 29 inches) that produced that classic V-taper. Steve was inspired to intentionally develop that V-taper by seeing Jack LaLanne who had a 25 inch differential between his shoulders and waist!

So our take home message here is that a classic physique is balanced and symmetrical. But it can also have "Herculean" mass! The good news is that natural, classic mass looks "Herculean" not "Hulk-like" (it takes drugs and hormones to look "Hulk-like"). So, classic physique builders should be inspired to pursue classic mass as well as classic symmetry!

In our next post, we will present a one-month mass gaining routine for intermediate classic physique builders from the pages of Junior Mr. America - a Golden Age mag (circa 1956).

- CPB

Steve Reeves' Workout Drink!

(Above Photo: Classic Physique Building Champion Steve Reeves - Mr. America, 1947, Mr. World 1948, Mr. Universe 1950)

Here is a treat we thought everyone would like: the recipe for Steve Reeves' Workout Drink. It is a simple drink you can easily make and bring with you to your workouts. Steve would sip this drink between sets. He didn't know about "electrolytes being lost in perspiration," but he instinctively knew that this drink would "replace nutrients" that he needed during a workout. He found that, by drinking it, he would have more energy and was able to get much more out of his workouts without tiring prematurely. So no need for commercial "electrolyte replacement drinks."

Mix the following together:

1. 1/2 cup lemon juice
2. 3 tablespoons of honey (mix thoroughly until the lemon juice dissolves the honey)
3. 1/2 gallon of water

Mix the first two ingredients first and then add the mixture to the 1/2 gallon of water. Steve would consume the entire 1/2 gallon during his workout by taking 2 or 3 sips after each set.

You can try it out yourself and see what it does for you!

- CPB

Steve Reeves' Favorite Classic Physique Workout Routine!

(Above: Steve Reeves doing dumbbell incline presses)

It is very instructive to look at the routines of the Golden Age champs to see what training without steroids was like. Below is one of Steve Reeves' favorite routines. It appeared in an article that he wrote in the May 1951 issue of Joe Weider's Your Physique magazine.

Steve's routine is a full-body workout which he did 3 days a week (e.g., M, W, and F). He used a great deal of concentration when doing the exercise and performed each set "all out" (or to failure). Each exercise was done in a strict style, resting 45-60 seconds between sets and 2 minutes between different exercises.

1. Incline dumbbell press - 3 sets, 8-12 reps (using descending poundages)

2. Breathing front squat - 3 sets, 15 reps (superset with the following exercise)

3. Dumbell laterals/flyes - 3 sets, 15 reps

4. Seated barbell curls - 3 sets, 12 reps (getting the negative reps on the way down)

5. Alternate dumbbell forward raise - 2 sets, 15 reps

6. Bent over rows - 2 sets, 12 reps

7. One arm rows - 2 sets, 12 reps

8. Splits with barbell - 1 set, until breathless

9. Alternative raise lying - 2 sets, 15 reps

10. Good morning exercise - 1 set, 15 reps

11. Dumbbell french press - 3 sets, 12 reps

12. Leg press machine calf raises - 1 set, 30-40 reps

13. Bench press - 2 sets, 12 reps

That's it! This is a routine that he used at his advanced level! So it is not for a beginning or intermediate classic physique builder.

Look at the total number of sets he is doing for each body part:

1. Chest - 8 sets

2. Thighs - 4 sets

3. Biceps - 3 sets

4. Deltoids - 4 sets

5. Lats - 6 sets

6. Lower Back - 1 set

7. Triceps - 3 sets

8. Calves - 1 set

Of course, some of the compound movements like bench presses also hit the triceps and anterior delts as well as chest, so the situation is a bit more complicated than outlined above. Nevertheless, we can still see that the total number of sets for each body part is much lower than is typically seen today (just open any modern muscle mag).

Why? First, Steve was not on steroids, so muscles under natural conditions are easily overworked if too many sets are employed. Second, he is using a great deal of mental concentration and focusing intently on the muscle fibers being worked (instead of talking, listening to music, getting distracted, etc). Third, he is using weights heavy enough to cause failure at the reps indicated. Fourth, he is getting the negative reps on the way down.

Joe Weider was so impressed by Steve's ability to concentrate and get results that he said in his book, Brothers of Iron, that Steve "could get more, out of less, than anybody I knew. He'd go to the gym and make phenomenal gains with shorter workouts than the other guys, lifting only medium heavy, and beat fellows who lifted huge and trained until they fell over. To his credit, Steve trained very efficiently with no down time and no wasted motion."

Our point is that training under natural conditions is very different than training under steroids This can be seen easily when comparing the relatively low volume (low sets) workouts of the Golden Age (1940s and 50s) to the high volume (high sets) workouts of the Chemical Age (the 1960s to the present). So, if our goal is to build a classic physique naturally, then we can learn best from the champs of the Golden Age (like Steve Reeves) who knew best how to do it! - CPB

Steve Reeves' Intermediate Workout Routine

(Above: Steve Reeves doing incline presses)

In a previous post, we discussed Steve Reeves' beginning workout routine (click on the sidebar label "beginning workout routine"). It was a routine that he put together, at the age of 16 (in 1942), after doing a lot of reading in magazines such as Bob Hoffman's Strength and Health. Steve said that it was a good routine and that he gained about 8 pounds on it in about 4 months.

After that, Steve started to train in Ed Yarick's Gym in Oakland, CA. This was one of the premier gyms on the West Coast in the early 1940s. Ed put Steve on an intermediate workout routine that Steve called his "Second Workout Schedule." In just four months on this routine under Ed's supervision, Steve gained 30 pounds!

Now, we must remember that Steve was 16 and so he had a lot of natural, high levels of testosterone circulating in his system. Under Ed's supervision, he was also resting and eating properly. But, that being said, this is a great, full body routine of 14 exercises that can produce results in a short period of time for the intermediate classic physique builder!

Here is the routine (amwp = as much weight as possible):

Warm-Up: Dumbbell Swings Exercises

1. Upright Rowing - 3 sets, 15-20 reps (use moderate weight)

2. Bench Press - 3 sets, 8-12 reps (amwp)

3. 1 Arm Dumbbell Rows - 3 sets, 8-12 reps (amwp)

4. Dumbbell Flyes - 3 sets, 8-12 reps (amwp)

5. Incline Press - 3 sets, 8-12 reps (decreasing weight each set)

6. Triceps Pushdowns - 3 sets, 8-12 reps (amwp)

7. Barbell Curls - 3 sets, 8-12 reps (amwp)

8. Seated Dumbbell Curls - 3 sets, 8-12 reps (amwp)

9. Full Squats - 3 sets, 8-12 reps (amwp)

superset with:

10. Pullovers - 3 sets, 8-12 reps (amwp)

11. Breathing Squats - 1 set, 20 reps (amwp)

superset with:

12. Breathing Pullovers - 1 set 20 reps (amwp)

13. Deadlifts, 2 sets, 8-12 reps (amwp)

14. Good Mornings - 2 sets, 8-12 reps (amwp)

So there you have it! This is a full body routine that Steve followed 3 days a week (e.g., M, W, and F). Today, there is scientific research that shows that exercises such as squats release a substantial amount of testosterone. So doing a full body routine with squats can result in an extra boost of growth for the entire body. In the Golden Age of Classic Physique Building (the 1940s and 50s), they didn't have this research, but they knew this from their own training experience. Certainly, Steve made great gains on this routine in 4 months!

For complete exercise descriptions and other insights into his training, see Steve's book Building the Classic Physique the Natural Way which is available through the Steve Reeves International Society at http://www.stevereeves.com/. It is a great book that we highly recommend.

We report Steve's intermediate routine - without any changes - for historical purposes. This is indeed the routine that he actually followed. However, CPB does not recommend doing the "Good Morning" exercise because we feel it is too easy to get injured. We believe Steve's routine would be just fine if this one exercise were dropped.

This isn't the only type of intermediate training schedule that we find in the Golden Age. There are many other routines. However, this one certainly worked for Steve. So if you are an intermediate classic physique builder, perhaps it can work for you as well! - CPB

Classic Physique Goal Setting - Train for Proportion & Symmetry, Not Just Size!

(Photo above: Steve Reeves, Mr. America 1947, Mr World 1948, Mr Universe 1950)

Once you've decided to embark on your destination of building a classic physique, the next step is to have a good "road map." It is critical, at the outset, that (1) you have a clear understanding of what a classic physique is, and (2) clear goals in terms of size and symmetry.

In previous posts (click on the Classic Physique Ideal and Classic Physique vs Hulk-like Physique labels on the side bar), we have reviewed the characteristics of a classic physique. The basic symmetry and proportion goals for a classic physique are:

1) neck, arms, and calves measure the same (or very close)

2) broad shoulders (without overdeveloped traps),

3) narrow waist and hips (with broad shoulders to create that "V-taper")

4) straight legs (without overdeveloped adductors)

In terms of size goals, a good place to start is by becoming familiar with the measurements of the Mr. America champions of the pre-steroid, Golden Age of Classic Physique Building (1940-1959/60). You can find an article at the musclememory website that lists their measurements by clicking here: http://www.musclememory.com/articles/MrAsizes.html. Look at their height and compare it to your own. Look at the size of their neck or arm. That will give you a good idea of what you can shoot for in terms of size. Now, perhaps you might have larger bone structure and can be a bit bigger, or perhaps you have smaller bone structure and will be a bit smaller. But it gives you a good, ball-park starting size goal. Once you see their arm or neck measurement (for your height), then you have a general size goal.

How can you apply these symmetry and size goals? Let's give an example. First, measure your neck, arm, and calves. Which of these three is the largest? Let's suppose that your neck is the largest measurement. Perhaps arms are next, with calves being the smallest. In that case, the first step would be to bring your arms and calves up to your neck measurement. Because your arms are larger than your calves, they will probably reach the goal first. After that, then you would focus more on your calves (backing off a bit on arms) - until all 3 (neck, arms, and calves) finally have the same measurement. Then, with your body in symmetry, you would adjust your training to bring up the mass for all three until your reached your overall size goal. The point is that your goal, at the outset, should be proportion & symmetry, not just size.

When Steve Reeves began building his classic physique as a beginner, his calves were already 16 inches, while his arms were only 13 inches. So he didn't even train his calves at all until his arms and neck matched his calves. Then, when they all measured 16 inches, he then brought up their mass together until they all measured 18 1/4 inches. So, as a beginner, his goal was proportion and symmetry, not just size.

By the way, Steve did not directly train his abs! Why? He didn't want to make his waist larger - which would reduce his shoulder-waist "V-taper". We all have "six-packs" already (that is the way the rectus abdominis is naturally constructed) and it is a proper definition diet that will bring them out. Exercising the abs and obliques will only make the waist larger - which is not desirable for a classic physique. So think twice before you do all those side bends! If your waist is not naturally narrow, it is even more important not to increase the size of the muscles of the waist! Ab training is really "in" these days, but just be careful. Keep a close eye on your waist measurement, and if ab training is making your waist larger, then you will probably want to "back off" if you want to build a classic physique.

So keep your symmetry and size goals clearly in mind at the outset. Adjust your training to achieve those goals. With a clear "road map" of these goals, you will reach your destination more easily and won't fall into the trap of just building the "T-shirt" muscles (biceps and chest) while walking around on "tooth-pick" legs - a common site in today's gym's and fitness centers!

There is much more that we could say here, but this is perhaps enough to get you going in the right direction! - CPB

Eating for a Classic Physique: The Steve Reeves Diet

So what kind of diet did these classic physique builders of the Golden Age of Natural Bodybuilding follow?

Well, here is the Steve Reeves Diet as outlined in his book Building The Classic Physique The Natural Way (available at http://www.stevereeves.com/). It represents a typical day's diet when he was competing.

It isn't the modern "eat protein every 3 hours" or "eat six or seven small meals a day" type diet that we see today. Instead, it is based on the old "3 meals a day" plan.

Breakfast: The Steve Reeves Power Drink consisting of:

14 ounces of freshly squeezed orange juice
1 tablespoon of Knox gelatin
1 tablespoon of honey
1 banana
2-4 raw eggs (he recommends that pasteurized eggs might be safer today)
2 tablespoons of High-Protein Powder (which he made himself)

Lunch:

cottage cheese (with a handful of nuts, raisins)
2 pieces of fresh fruit (in season)

Dinner:

1 huge salad
1 swordfish steak (or turkey, tuna, or lean ground beef)

He describes this diet as "well-balanced with something from each of the food groups...". That's it! Pretty simple. He doesn't seem to have needed to eat protein every three hours as is recommended today. His home-made "protein drink" was taken as a meal replacement and he limited it to once-a-day for breakfast.

While we wouldn't recommend anyone using raw eggs today, his diet is well-rounded and healthy. It is interesting and encouraging that without the in-depth, scientific knowledge of nutrition that we have today, bodybuilders like Steve Reeves were able to produce classic physiques that are still unsurpassed today!

The Classic Physique vs. The "Hulk"-like Physique: Traps and Neck Appearance

Another point to consider in comparing the classic physique with the "Hulk"-like physique is the development of the traps and its effect on neck appearance. Not only do over-developed traps make the shoulders appear "rounded" and more narrow, but they also "swallow" and hide the neck making the head appear to be directly attached to the torso.

Compare the photos above (left: Ronnie Coleman, Mr Olympia; right: Steve Reeves, Mr Universe). Who has a neck and who doesn't? Which physique is naturally more attractive? Whose physique would you rather have?

A column-like neck that measures the same as the upper arm and calves is one of the hallmarks of a classic physique.

The Classic Physique vs. The "Hulk"-like Physique: Traps and Shoulder Width

Another important difference between the classic physique and the "Hulk"-like physique is in the development of the traps and the appearance of shoulder width. In the chemically-enhanced, cartoonish "Hulk"-like physique (remember the "Hulk" was a cartoon/comic before they made it into a TV series and film), the traps are almost always vastly overdeveloped compared to the classic physique.

The problem with overdeveloped traps is that they make the shoulders appear more "rounded" and narrow rather than square and broad. One of the hallmarks of the classic physique is broad shoulders. So to enhance the appearance of broad shoulders, classic physique builders would intentionally not overdevelop the traps. In some instances, upper traps would not have to be exercised at all.

In his book, Building the Classic Physique The Natural Way (p. 70), Steve Reeves explains "Don't misunderstand me, the trapezius is a good muscle to develop - for supreme strength. If you're a competitive weightlifter or powerlifter, then you need that trapezius development to generate the extreme power required to make heavy lifts. But if your goal is to have a good physique, and be strong (if not necessarily the world champion in a strength sport), then you don't need that extra development in the trapezius."

Take a look at the photos above (left: Steve Reeves - Mr Universe 1950, right: Ronnie Coleman - Mr Olympia 1998-2005) and judge for yourself. Whose physique looks as if the shoulders are broader? Whose physique would you rather have?

Classic Physique Building Inspiration: The Films of Steve Reeves

Need some classic physique building inspiration? Check out the films of Steve Reeves. After winning the Mr. America 1947, Mr. World 1948, and Mr. Universe 1950 titles, Steve went on to star in 17 films! He was the first to make the transition from bodybuilding into films (well before Arnold!). His film Hercules (made in 1957) started the "Sword and Sandal" movie craze of the late 1950s and early 1960s. In the early 1960s, Steve and Sophia Loren were the highest paid actors of their time.

Here is a list of Steve Reeves' 17 films:

1. Jail Bait (1954)

2. Athena (1954)
3. Hercules (1957)

4. Hercules Unchained (1959)

5. The White Warrior (1959)

6. Goliath and the Barbarians (1959)

7. The Last Days of Pompeii (1959)

8. The Giant of Marathon (1959)

9. Morgan the Pirate (1960)

10. Thief of Baghdad (1961)

11. The Trojan Horse (1961)

12. Duel of the Titans (1961)

13. The Slave (1962)

14. The Avenger (1962)

15. Sandokan the Great (1963)

16. Pirates of Malaysia (1964)

17. A long Ride From Hell (1969)

Most of these films can be bought (as DVD or videos) online at the Steve Reeves International Society (http://www.stevereeves.com/), http://www.ebay.com/, http://www.ioffer.com/, and other sites! (The photo above shows Steve in Hercules - notice his tremendous "V-shape"!).

The Classic Physique vs. The "Hulk"-like Physique: Leg Shape

There are many differences between the classic physique and the over-developed, chemically-enhanced "Hulk"-like physiques of today. An important difference is in leg shape and proportion.

Look at the photos above. Leg shape in the classic physique (above photo: left) is what Vince Gironda - the Iron Guru - calls "straight." In other words, there is not much of a difference in measurement between the upper and middle thigh. Leg shape in the "Hulk"-like physiques of today (e.g., above photo: right) are what he calls "turnip-shaped" or "carrot-shaped." In other words, the upper thigh is much larger than the middle thigh, giving the thigh the shape of a carrot or turnip.

In the"Hulk"-like physique, overdevelopment of the thigh (specifically the adductors and lateral aspect of the quads) makes the calves look proportionately smaller thus destroying the balance between the thigh and lower leg. In the classic physique, the straight, properly developed thigh does not dwarf the calves, so that the flare of the calves is more prominent and adds more to the attractiveness of the physique.

In the above photo, take a look at the classic physique on the left (Steve Reeves, Mr. Universe 1950) and compare it to the "Hulk"-like physique on the right (Jay Cutler, Mr. Olympia 2006) in terms of leg shape and proportion. Which do you think is more attractive?

The Classic Physiques of Reg Park and Steve Reeves

Reg Park (photo: left) was an English bodybuilder, businessman, and film actor. He won the Mr. Britain 1949, Mr. Universe 1951, 1958, and 1965 titles. After winning the Mr. Universe title again in 1958, he went on to star in five Italian Sword and Sandal films – a genre first popularized by Steve Reeves. His films include "Hercules in the Haunted World" (1961) and "Hercules and the Captive Women" (1963). In the 1950’s, he published The Reg Park Journal – a bodybuilding magazine featuring the best bodybuilders of that time.

Although Reg's physique seems bulkier and more massive than Steve Reeves (photo: right), actually their measurements were very similar. Reg's measurements were: height (6' 0"), weight (218 lbs), neck (18 in), arms (18 1/4 in), calves (17 1/2 in), chest (53 in), waist (32 in), forearm (14 1/4 in), wrist (8 in). Steve's measurements were: height (6' 1"), weight (215 lbs), neck (18 1/4 in), arms (18 1/4 in), calves (18 1/4 in), chest (52 in), waist (29 in), forearm (14 3/4 in), wrist (7 1/4 in).

This comparison shows that despite having different looking physiques (Reg's "appearing" more massive and bulky and Steve's "appearing" more sleek), both actually embodied the ideal of the classic physique. So, it doesn't matter whether you have thicker bone structure and a more massive appearance or a thinner bone structure, you can still build a classic physique!

Visit Reg's official web site: http://www.regpark.net/.