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!

The Bruce Randall Story: From 410 lbs to Classic Physique Building Champ!

(Photo left: Bruce Randall at 387 lbs; Photo right: Bruce Randall, Mr. Universe 1959 at 225 lbs)

The Bruce Randall story is an inspirational story for all CPB'ers (classic physique builders), but particularly for those with an "endomorphic" body type who need to drop weight in achieving their classic physique goals.

The full Bruce Randall story is given in an article by Randall and Peary Rader (of IronMan magazine) published in 1957 (during the Golden Age of Classic Physique Building). Here is a link where you can read the entire article: http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-rader.html.

But to make a long story short, Bruce started weight training at 21 years of age (at a height of 6ft 2in). At first, his interest was weight lifting (not classic physique building). Through training and altering his diet, he ballooned up to his maximum weight of 410lbs. At that weight, he was "endomorphic" indeed! Then he decided to reduce his weight. Many thought he could not do it. But he looked upon himself as a big "bulk of rock" and his barbells and dumbbells were his "hammer and chisel" as though he were a sculptor.

Well, he changed his diet and training and dropped his weight to 225 lbs, attained a classic physique, and captured the 1959 Mr. Universe title! (see photo above right).

In reading his story (see above link), we see some of the principles and techniques he used in order to reduce his weight. First, he cut back on the quantity of food he was eating each day little by little - especially cutting down on starchy, fatty foods - until he achieved the following diet:

Breakfast: 2 soft-boiled eggs, pint of skim milk, glass of orange juice, apple

Lunch: salad, dates, nuts

Dinner: round steak, 2 vegetables, quart of skim milk, gelatin

(He also used powdered milk mixed into his skim milk to increase protein content and drank some coffee in-between meals to reduce his appetite)

As far as his training, he increased the number of exercises that he did, increased the number of sets and reps (typically 4-5 sets per exercise and 12-15 reps per set), and used lighter weights. He also added running (cardio) to his schedule. At first, he would walk. Then, he worked up to walking and jogging (at alternate intervals). Finally, he could run (about 3-5 miles each day).

Now, when you read his full story, his training regimen will seem extreme. This is because he wanted to achieve certain results in a certain amount of time. And, if you are an endomorph trying to lose weight, you shouldn't follow his exact routine (because he was already an advanced weight lifter when he began to lose weight). But you can incorporate some of the principles he used into your own training.

To summarize those principles again:

1) reduce the quantity of food you eat progressively each day until you achieve a balanced, high protein, vegtables and fruit diet (similar in principle to the one he followed)

2) increase the number of exercises you do in your routine (e.g., if your routine currently consists of 8 exercises, you can increase it to 12)

3) use lighter weights

4) increase the number of sets you are doing (keeping it to about 4-5 sets per exercise)

5) increase the number of reps you are doing (doing about 12-15 reps per set)

6) add running (or walking, jogging) to your daily schedule (go at your own pace and slowly build up, don't start off trying to run 3-5 miles per day).

7) set realistic goals and try to meet them (in order to stay motivated)

The Bruce Randall story is an incredible inspiration to all and shows us that anyone can build a classic physique, whether you start off underweight, overweight, or average. It doesn't matter! It all comes down to: (1) proper training, (2) proper nutrition, (3) proper rest, and (4) persistence!

- CPB

P.S. Note that Bruce didn't need any supplements of any kind to reduce weight (except for some powdered milk, coffee, or perhaps gelatin). How's that for Golden Age methods!