Classic Physique Builders - What You Should Weigh and Measure!

(Photo Above: Classic Physique Builder Champ - Floyd Page, Mr. Pro America 1948)

For those of us interested in building a classic physique, one of our first questions is "What should we weigh and measure?" Usually, if we are young or new at classic physique building, we might find out that some champ we admire, like Steve Reeves or Reg Park, had 18 inch arms and a 50 inch chest. So, we might think that in order to look like them, we too should strive to build 18 inch arms and a 50 inch chest! But, what a minute...not so fast!!! Steve and Reg were over 6 ft tall!

If you are 5 ft 6 in. in height (and are starting out with 12.5 inch arms), you might find it very difficult, if not impossible, to build 18 inch arms naturally! But don't get disappointed! You don't have to have 18 inch arms to have that classic physique look! Instead, you probably only need a 16.5 inch arm! How is that?

Well, this is the good news - classic physique body measurements are proportionate to height, weight, and bone structure! There were many articles in the pre-roid, Golden Age mags (of the 1940s and 50s) which talked about "what you should weight and measure" and they always pointed out that your measurements were dependent on your height, weight, and bone structure.

Now, it is easy to understand that your measurements must be somewhat dependent on your height and weight. It makes sense that if Steve Reeves, at 6 ft 1 in and 215 lbs, had 18 in. arms, then someone 5 ft 6 in. tall, at 175 lbs, might only need a 16.5 inch arm to look proportionately as large as Reeves.

But, height and weight aren't even the full story. There is still "bone structure." In the Golden Age, a common way of looking at bone structure (the size of your bones at a given height) was to classify people as "small-boned", "medium or average-boned", and "large-boned" on the basis of wrist girth (circumference). According to an article by Joe Weider in his Mr. America magazine (March, 1959 issue), if your wrists measure 7 inches or under, then you are "small-boned." If it is between 7 and 7.5 inches, then you are "medium or average-boned." If it is greater than 7.5 inches, then you are "large-boned." Why is this important?

Your bone structure (in addition to height and weight) helps determine what your measurements need to be for a classic physique. Someone with small bone structure doesn't need the same mass as someone with large-bone structure to achieve that classic look!

So, in building a classic physique, absolute measurements aren't important! But relative measurements are (measurements relative to height and bone structure)! In other words, rather than focusing on what Steve Reeves' or Reg Park's absolute measurements are (unless you are as tall as they are and have the same bone structure), you should, instead focus on what your measurements and body weight should be given your height and bone structure! That's why in Classic Physique Builder (CPBzine) we regularly print the measurements of the Golden Age champs - because sooner or later you will find a Golden Age champ of your height and bone structure which will help you visualize what your physique can look like!).

How can you find out "what you should weigh and measure" for a classic physique given your height and bone structure? Well, in the Golden Age mags, tables were commonly printed that gave classic physique measurements at various heights (notice how the modern, steroid-oriented muscle mags don't do this anymore). The measurements in these tables were given for those of "medium or average-bone structure." Then they would tell you to lower (by ~5%) or raise (by ~5%) the body weight and measurements depending on whether you were "small-boned" or "large-boned." In our CPB Courses (once they are available), there will be similar charts showing classic physique measurements at various heights (and taking bone structure into account).

However, if you would like to know right now what your classic physique measurements should be, we recommend Dr. Casey Butt's body calculators at his http://www.weightrainer.net/ site. Casey is a fellow scientist, researcher, academic, classic physique builder, and CPB participant. He did an extensive statistical study of the measurements of the pre-roid, Golden Age champs and drug-free, natural bodybuilders and was able to come up with body calculators that can predict what your classic physique measurements and body weight should be given your height, wrist, and ankle measurement. These body calculators are pretty accurate (since they can predict the Golden Age champs measurements quite closely when their heights, wrist, and ankle measurements are put into them). The description and results of his extensive study are available in his ebook "Your Muscular Potential" - which we highly recommend (especially if you want to see the science behind his approach)!

To get a list of your classic physique measurements, simply click on this link to Casey's body calculator page: www.weightrainer.net/bodycalc.html. On this page, you will find links to two calculators. The top link (Your Muscular Potential) gives you measurements that the typical classic physique builder can expect to achieve. The bottom calculator (Maximum Muscular Potential) gives you measurements that a superior classic physique builder can expect to achieve. So, using these two calculators will give you a good idea of the measurements that you should shoot for in building your classic physique.

Knowing what your classic physique measurements and body weight should be will help you in setting your long term goals. Now, you have a precise target to focus your efforts on! Just don't forget to set appropriate short term goals in order to get you there!

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the pre-roid, Golden Age muscle mags - 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 don't share info with anyone and you won't get on any lists or recieve any unwanted, automated email (even from us) because of your free subscription!

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!).

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)!

Classic Physique Builders - Stop Obsessing Over Body Fat %!

(Above Photo: Classic Physique Builder Bob McCune - 1947 Mr. Muscle Beach - 2nd, 1949 Pro. Mr. America - 2nd, 1949 Mr. California - 2nd)

These days, it seems that many weight trainers immersed in the mainstream bodybuilding world obsess over their % body fat! On many internet forums, you can even see beginners discussing their body fat % goals (trying to get it down to single digits) - even when their accompanying photos show that they are no where close to attaining a classic physique in terms of mass and proportion! This is nothing new. In the Dec. 1952 issue of Your Physique (one of Joe Weider's Golden Age muscle mags), Reg Park said this: "In fact, it is common to hear many novices talk of definition development before they have even built the foundations of a good physique"!

For some perspective, in the pre-roid, Golden Age (the 1940s and 50s), % body fat was never discussed! Steve Reeves, Reg Park, George Eiferman, or any of the other Golden Age champs never obsessed over their % body fat! There were no articles in the Golden Age muscle mags discussing % body fat! Yet, look at how fantastic their classic physiques looked!

Of course, they did discuss "muscular separation," "definition," and "skin thickness." They certainly knew that in order to look their best before a contest, they would have to increase their definition by changing their diet and their training routine. This brings us to our main point: build your physique to classic size and proportions first, then strive for classic definition! Again, here is Reg Park (same article) making the same point:

"A programme which is designed to produce greater muscular separation is what is commonly known as a 'SPECIALIZATION' programme. It is NOT for the newcomer to bodybuilding. It IS for the advanced man, the guy who has a couple of years training under his belt and wants to IMPROVE his appearance."

And even when they undertook specialized training and changed their diet for increased definition, they still did not obsess over % body fat. So what did they strive for? It wasn't single digit body fat % or extreme vascularity! They strove for classic muscle separation and defined abs. They knew that their skin was expected to have a "healthy glow" about it, so they didn't strive for an extreme cadaver-like look. They probably had no idea what their body fat % was, yet look at how fantastic their physiques were!

For most of us non-competitive, classic physique builders, what can we learn from this? If your body weight is fairly normal then strive to build your overall mass to classic physique size and proportions first. You will probably gain some weight around the middle (it's tough to gain mass without gaining some fat), but don't worry unless it is excessive. Once your neck, arms, calves, chest, and thighs have reach classic size and proportions, then work on classic definition. When you get to that point, don't obsess over body fat %! Who cares?! It doesn't matter whether your body fat level is 10%, 13% or 15% - as long as you have that classic, Golden Age look of health, vitality, muscularity, power, and symmetry! Let the mirror be your guide! Chances are very good that if you can see your "six pack" and don't have a "spare tire" around the middle, then your definition will be just fine!

- 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 (1940s and 50s), just send us an email to cpbzine@gmail.com and give us your name, the name of your city (not your address), state or province, and country. That's it! All info you send us is strictly confidential and you won't find yourself on any spam lists, etc. (you won't even get automated emails from us)!

Classic Physique Building and the "Art of Doing Nothing!"

(Photo above: Classic Physique Building Champs Steve Reeves and Clancy Ross)

We have said previously that the 3 pillars of classic physique building are: proper training, proper nutrition, and proper rest. And we could add a fourth pillar - persistance!

Of all these, proper training gets the most attention as we often talk about what kind of routines to do, how many sets and reps to perform, how much weight to use, etc. Proper nutrition is usually the next thing on our minds. We realize that we have to eat properly to make gains and so we are concerned with what kind of foods to eat, how many calories to consume, how much protein/carbs/fats to include, whether or not to take supplements and, if so, what kind, etc. Of course, we know that we won't make consistent gains unless we persist in our training.

But the "pillar" that gets the least attention is proper rest. But this one is perhaps the most important because without it, we cannot grow. Indeed, if we want consistent gains, then we must actually "work hard" at resting! That is, we must pay attention to the need for getting more rest and have a conscious strategy for doing so.

The general advice from the pre-roid Golden Age is to get more sleep (usually, anywhere from an extra 15 minutes to an hour or two is recommended) and also to take naps during the day. But here is the advice on Sleep, Rest, and Relaxation from Peary Rader (founder of Ironman magazine) in his Master Bodybuilding and Weight Gaining System Course (circa 1956):

"Sleep is the great restorer. Without it, we could not live long. Man can go without food for from one month to three months, but he would soon die without sleep. Men who work at a heavy barbell program need lots of sleep. This need varies with different people. I have known barbell men who did well on 7 or 8 hours sleep per night. Most athletes require 9 or 10 hours. Only the pupil himself can determine the correct amount in his case. Sleep until you feel rested and refreshed. You cannot make proper gains without sufficient sleep."

"You should take every opportunity to rest and relax. Don't walk when you can ride. Don't stand when you can sit down. Don't run when you can walk. This applies to men who are working out with barbells and wish to gain weight. To gain weight you must CONSERVE ALL THE ENERGY POSSIBLE. It is advisable that you take a short nap in mid-day. Many prefer to do this after the mid-day meal. Take advantage of every opportunity to relax. Relaxation is in large part mental. You cannot relax your muscles unless your mind is at ease and relaxed. You must eliminate worry from your life. It helps matters not at all. It is just a parasite on your energy."

"Most barbell men find it easy to go to sleep or to relax. You should, however, practice relaxation at every opportunity. You can do this while seated, lying down, or at work. If you are working try to completely relax the muscles not used in your work. Be conservative of your movements. Do not make two movements if one will suffice. When seated do not allow yourself to fidget. Relax all your muscles. When lying down concentrate on relaxing every muscle in the body, even those of the face. Deep breathing often helps in this."

Well - there you have it! A bit of a longer post than usual. But, this is an important topic that should be at the top of your attention if you are looking to make gains. So "work hard" at getting proper rest! This will do more for your gains than worrying over the difference between this or that protein powder!

- CPB

P.S. For your free 1 year subscription to Classic Physique Builder (CPBzine) - a zine patterned after the pre-roid Golden Age mags of the 40's and 50's, just email your name and the name of your city, state (or province), and country to cpbzine@gmail.com. That's it!

Maurice Jones - Inspiration for Classic Physique Builders!

(Photo Above: Maurice Jones)

Perhaps one of the most unknown, old-time, classic physique builders is Maurice Jones. Although he was not a physique contest competitor, he was regularly featured as an example of a well-rounded weight trainer in John McCallum’s writings. (John was a well-known gym owner, trainer, journalist who wrote for Strength and Health magazine in the 1960s and is known for his “Keys to Progress” column and book. John was an advocate of the lifting big, eating big, and getting big approach).

Maurice stood 5´9 and weighed 200 pounds in his prime (all natural, no drugs). He started weight training in the 1930´s at the age of 17. In an interview in 1997, he stated “As a kid I was sickly. I can remember the awful colds I used to have. I wasn’t that healthy, so that’s what made me embark on some kind of training regimen, and one thing led to another.”

He was an advanced trainer, who used more abbreviated routines and strict exercise style. The following is one of his typical training routines:

Warmup: Calisthenics, bending, arm waving, and pushups on the steep board.

Workout: Military Press - 3 sets, superset with
Curls 3 sets (rest a minute between supersets)
Rowing - 3 sets, alternate with
Bench Press – 3 sets
Squat 1 set 12 reps (he would use 400 pounds).

In between Sets : He would rest a minute. He would not sit down.

He also did hiking on the weekends and would have an additional 30 or 40 pounds in his Rucksack. So he got plenty of leg work. Sometimes he reduced the weight on the squat and increased the reps. Maurice always used a strict style while training.

Maurice used to do presses behind the neck with 200 pounds for 12 reps and dumbell curls 70 lbs. x 12 well before World War II – a figure what that’s worth in today’s terms, and it would just take your breath away. He also was able to squat with over 500 pounds.

Asked about his diet, Maurice said it “was just very plain. I’m afraid that I just qualify as a meat and potatoes man.”

He included running a couple of times a week. Maurice attributes his high level of muscular and cardiovascular endurance to a combination of his weight training, running and his mountain hiking.

When the interview was done in1997, Maury was 85 years old. He still did some weight training with 50 pound dumbbells (curls, presses) and still did hiking at that time.

Asked what he’d say if a young kid came up to him and said, “Mr. Jones, do you think I should take drugs to get bigger muscles or to get stronger?”: “I would say, don’t become a fanatic, although I must have appeared that way to a lot of people. If you get fanatical about something, it spoils it. You have to recognize the line – that’s the trouble.”

Ibrahim,

CPB Blog Contributor

Classic Physique Building and Squats!

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

Our last post on Vince Gironda brought something to mind that you might have heard about him. That is, Vince was very much opposed to doing heavy, regular (butt out), back squats for classic physique building. It is said that he did not even have squat racks in his famous gym (Vince's Gym)!

Why was Vince so opposed to regular back squats? First, let's remember that in building a classic physique, the idea is to keep the waist and hips as small and narrow as possible. Large hips (and waist) destroy the classic V-taper that classic physique builders are interested in developing. So you can see that you don't want the mass of the glutes (gluteus maximus) to increase.

So what do the glutes do? And what do they have to do with squats? When you do a regular back squat, you go from a standing position to a "seated" position as you bend the knees and lower the body. This movement at the hip joint is called "flexion." So you flex at the hip on the way down. OK...that's no problem, gravity is doing most of the work on the way down. But to go back to a standing position, you have to "extend" at the hip on the way up. What muscles are the main extensors of the hip? The glutes! So heavy, regular back squats can greatly increase the mass the glutes. Vince called this "spreading the hips." Large glutes and hips are exactly what you DONT want to build in a classic physique! This is why Vince opposed heavy, regular back squatting so strongly.

However, that being said, we have to mention that we think that the degree to which regular squats will increase hip size (to the point of ruining a classic physique) probably has a large genetic component. There have been champion classic physique builders, like Steve Reeves (see photo above), who did regular back squats. But because, genetically, they were endowed with structurally narrow hips, the regular back squat was not a problem for them. On the other hand, a classic physique builder with structurally wide hips (genetically) might do well to heed Vince's advice and avoid heavy, regular back squats. Otherwise, the increased mass from doing squats, on top of already structurally wide hips, may ruin the symmetry of the classic physique you are trying to build.

But Vince wasn't against all squatting. He did favor other kinds of squats like hack squats, sissy squats, front squats, thigh squats, and squatting on a press (or Smith) machine with feet forward and back straight.

So this is something to definitely think about if you are striving to build a classic physique. If you have naturally broad hips (in terms of your bony structure), then it may be best to avoid heavy, butt-out, regular back squats. Instead, do other kinds of squatting (as mentioned above). On the other hand, if you have structurally narrow hips, then heavy, regular back squats are probably OK for you. In all cases, strive to keep the hips (glutes) toned, but not massive (unless you are really thin and need to build them up).

- CPB

Vince Gironda - Triggering the Growth Mechanism for Building a Classic Physique!

(Photo above: Classic Physique Builder and Trainer Vince Gironda - The "Iron Guru")

Vince Gironda came to fame during the Golden Age of Classic Physique Building (the 1940s and 50s) as a physique competitor, gym owner, and trainer. He was a great advocate of the classic physique ideal and when steroids entered the scene in the 1960s, he was strongly against them. Ironically, he is perhaps best known as the trainer of Larry Scott - the 1st Mr. Olympia (and 1st generation steroid user). But he also trained others, including Hollywood actors at his famous "Vince's Gym" in Studio City, California.

As a trainer, he was far ahead of his time and was quite controversial in some of his methods. In the 1990's he had a regular "Question and Answer" column in Robert Kennedy's Muscle Mag International magazine. From that column, we would like to share his "secret for triggering the growth mechanism:"

___
Question: "... If someone asked you the secret of igniting the muscle growth mechanism in 20 words, what might those 20 words be?" - Gary

Answer: Dear Gary, workout, followed by eating one-half pound of beef. Take one tablespoon of aminos in milk and take a 90-minute nap!!!"
___

So what is the secret? - proper training (workout), proper nutrition (make sure you have plenty of protein and aminos circulating in your system to help you rebuild after a workout), and proper rest (growth occurs during sleep - what better thing than to take a nap after a workout for triggering growth!). It's pretty simple. The "aminos" that Vince mentions probably add a marginal effect. So the "secret" doesn't really involve any high-tech supplements - just workout, eat your protein, and sleep. We want to emphasize that "sleep" and "naps" are extremely important for growth. So don't neglect proper rest!

Vince was also a master of posing. To view a rare clip of Vince posing during the Golden Age, just click on link: http://domvog51.sport.fr/611600/Vince-Gironda-surnome-le-gourou-du-bodybuilding/ . Once you are at the site, just scroll down a bit and click on the link that has Vince Gironda's name in it. Vince wasn't as big as Steve Reeves or Reg Park, but his physique was "classic" nevertheless!

- CPB

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!

Thanks to All the Early CPBzine Subscribers Across the World!

(Photo Above: Steve Reeves - The Inspiration of All Classic Physique Builders!)

CPB would like to thank all the early subscribers to CPBzine! It's only been a week since we released the premier issue and we already have subscribers from all around the world. These are the following countries represented by our CPB subscribers so far:

Belgium
Sweden
Venezuela
New Zealand
Canada
Germany
Italy
South Africa
USA
and St Marteen Island (Caribbean)!

Our movement may be small now, but we are - even at this beginning - apparently a world-wide movement thanks to you!

We really believe that most people who take up weight training are really looking to build a classic physique and are not interested in pharmaceutical-based, mainstream bodybuilding or the extreme physiques that it produces. If you believe this, then help us spread the word wherever you are in the world, so that more people will realize that you don't need drugs or you don't need to spend all your money on modern supplements in order to build the classic physique of your dreams, and that classic physique building is a healthy way of life that can benefit all.

Thanks again to everyone! We hope you are enjoying CPBzine! We welcome any constructive comments and feedback that you may have. We want to improve CPBzine with each issue. So your feedback is most valued!

All the best,

CPB

P.S. We are exploring better ways to distribute CPBzine. But so far, the gmail system seems to be the one that works.

Classic Physique Building and Character Development!

(Photo above: Clancy Ross on the cover of the Jun 48 issue of Your Physique magazine, George Eiferman on the cover the Feb 48 issue of Strength and Health magazine)

In a previous post on "Classic Physique Building and the Classic Ideal," we mentioned that the classic ideal valued "the development of the mind and character as well as the body." In the Weider magazines such as Mr. America, articles can frequently be found with titles such as "How to strengthen your character, will-power, and personality" or "Brawn and Brains go together."

In the Sept 58 issue of Mr. America magazine, Clancy Ross (Mr. America 1945, Mr. Pro America 1946, Mr. USA 1948) wrote an article called "Six cardinal rules for a dynamic personality." He states:

"Muscles are my business - all of you know that. It may seem a bit odd, therefore, that I set aside some of the space usually reserved for strict bodybuilding instruction to talk about personality development. Actually, it's not strange at all, because the development of your personality is just as important to you as the development of your muscles. I would be failing my duty to all of you if I confined my instruction to just one side of what should be the complete man."

Clancy goes on to discuss each of his six rules:

1. Posture (how you hold yourself)

2. Learning how to greet the world (being interested and paying attention to others)

3. Giving credit to where credit is due (as a form of generosity)

4. Talk positively

5. Be of good cheer

6. A pleasant voice

The concern for character development can also be seen in the writings of George Eiferman (Mr. America 1948, Mr. Universe 1962). After his Mr. America win, he drove around the U.S.A. delivering talks on the benefits of fitness to High School assemblies. He was known for handing out small printed cards that had his picture on one side and the philosophy of his "Ten Daily Exercises" on the other. We will quote only the first six below:

"1. A good eye exercise - See also the perfection in others. See the everlasting beauty in human kindness.

2. A good tongue exercise - Speak from the heart instead of the mouth.

3. A good facial exercise - A smile often repeated.

4. Hearing exercise - When we speak, we learn nothing. Listening is the teacher. Then speak.

5. Brain exercise - Think only constructive thoughts. Good reading is to the mind what exercise is to the body.

6. Leg exercise - Walk toward knowledge, wisdom, health, and brotherhood of all men."

This concern for the development of the whole person (not just the muscular system) is what classic physique building was in the Golden Age! And today, it is another treasure that sets classic physique building apart from mainstream, roid-based bodybuilding!

So strive for the truly heroic ideal of building a classic physique, sound mind, and noble character!

- CPB

Publication Alert: Classic Physique Builder (CPB) Zine is Now Ready!

(Photo above: Finalized Premier Issue Cover of Classic Physique Builder (CPB) Zine)

It's done! The first issue of Classic Physique Builder Zine (CPBzine) is finally done and ready for distribution! We decided to get "ahead of the curve" and make our debut as the Spring 2009 issue (instead of being behind the curve with a Winter 2009 issue).

We want to thank all of our CPB readers for giving us the inspiration to do this. We hope that you will like it. As we said before, it is inspired and patterned after the muscle mags of the Golden Age. So if you have never seen a 1940s or 50s copy of Your Physique, Muscle Power, Muscle Builder, Mr. America, etc, then this will give you a little "flavor" of how muscle mags used to be!

Here is the Table of Contents for Vol. 1, No. 1:

Editorial
What is a Classic Physique?
CPB Champions of the Golden Age
Steve Reeves' Beginning Workout Routine (for CPB Beginners)
The CPB High Intensity/Low Volume Principle for Building Mass (for CPB intermediates)
Joe Weider: The Father of Classic Physique Building
The Golden Age of Classic Physique Building: An Overview
Questions and Answers
Nutrition Corner
Steve versus Sergio: The Ideal and Disproportionate
Move Past Sticking Points in Your Training!
CPB Champions Hall of Fame: John Grimek
Classic Female Physiques
Classic Muscle Movies: "Hercules" Starring Steve Reeves
What the Golden Age Champs Measured: Reg Park
CPB Champ Allan Paivio's Favorite Training Routine (for CPB advanced trainers)
Pictorial: Steve Reeves
Golden Age Magazine Gallery: Your Physique

This first issue of CPBzine is 30 pages long - small compared to today's muscle mags. But it is not filled with ads! We only have a few ads for our "coming soon" CPB courses. For this year, we will probably stick with 30 pages because it keeps it easy for you to print out and staple! But over time, if it looks like it is catching on, then the issues may grow!

To get your one year, free subscription, all you have to do is send us an email at this special address: cpbzine@gmail.com. Please let us know your name, city, state (or province), and country and we will enroll you for a one year's free subscription! Anyone who enrolls with us will also be eligible for a 10% discount on all CPB Golden Age Muscle Building Courses as they become available! (They aren't available yet, but we are working on them!) Feel free to send copies of CPBzine to your friends, but then ask them to enroll with us so they can get their one year free subscription and discounts as well. All your emails will be handled personally by us (this is not an automated email address - we hate those!).

Once we receive your email, we will personally reply and send you a pdf copy of CPBzine - it is as simple as that! Any personal info that you send to us (name, city, country) will be kept strictly confidential. We are not a typical commercial enterprize that will sell email addresses, etc. You won't get any spam or get on any unwanted lists because of us. CPB is simply a small, do-it-yourself endeavor. We aren't professional magazine editors or journalists or lay-out artists or writers or advertising people. It is just us, our expanding Golden Age Library, our computer, and a couple of programs we know how to use (inspired by an 18-year old Joe Weider and his rented typewritter with which he created the first issue of his Your Physique magazine at the beginning of the Golden Age).

The info we request from you just helps us keep track of how many people are interested in CPBzine and from what parts of the world they are from! We hope that the CPB movement will one day be a world-wide movement. Right now, this is a small, "underground-type" movement because we are definitely going against the grain of the modern, mainstream bodybuilding world. But we hope that this may be the small beginnings of a new Renaissance of Classic Physique Building! We are all in this together and only your participation will help make it possible! So we are grateful to all of you CPB readers!

So email us right away at cpbzine@gmail.com and get your free, 1 year subscription and the first pdf issue of CPBzine. Print it out (you can print page 2 on the back of page 1, page 4 on the back of page 3, etc - that is how it is intended), put 3 staples in it, read it, share it with your friends, and please let us know how you like it! You can send your comments to the same gmail address above or, better yet, post them on our CPB Blog!

We hope to create the feeling that this is collectively OUR alternative zine, OUR alternative blog, OUR alternative media - not captive to the typical supplement advertisers who are trying to shove their products down your throat (literally) with images of steroid-users!

Thanks again to all of you who, with your inspiration, gave us the motivation to do this!

All the best,

CPB

P.S. Please Note: We've just edited this post (2/2/09 12:37 pst) and will be using our gmail address instead of our hotmail address. If you sent in your request to our hotmail address that is OK. But we will be replying with our gmail account. VERY IMPORTANT: The pdf file is about 10 MB (pretty big), so you have to make sure that your email account has enough room to accept this file. Hotmail accounts may experience some trouble (they might not accept large files). If your account can't receive our file, we will notify you. You can then probably set up a gmail account (we know that gmail can handle such large files) or give us another email account for you that you know will accept large attachments. Sorry for any inconvenience, but we are just learning how to do this! You see, we really aren't professionals at this! :)

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 Building Principles: Training Journal!

(Photo Above: Steve Reeves doing barbell curls)

In a previous post discussing Classic Physique Building (CPB) Principles, we talked about the importance of the central principle of progressive resistance. Essentially, this principle says that the key to muscular growth is to use increasingly heavy weights in a systematic, progressive manner. Muscles respond to the use of heavier weights by getting stronger and larger.

OK....most people probably understand that principle at some level. However, everytime we walk into a gym or fitness center, we are surprized to see people working out on the weight floor, but almost no one using or carrying around a workout or training journal or log!

Next to the weights themselves (and your understanding of the CPB Principles), a training journal or log is the next, most important tool! In this journal, you should not only list the exercise routine that you are following, but also the number of sets, reps, and amount of weight that you use. This should be an accurate log of what you actually did - not want you may have intended to do. Only by keeping an accurate log of each workout can you advance in a progressive manner.

Don't rely on your memory! Write everything down! Let's say for today's workout you intended to do 2 sets of 6 reps in cheating barbell curls with 90lbs. But instead, you were only able to do 6 reps in your first set and 4 reps in your second set. Write it down! Now you have a goal! In your next workout, your goal will be to increase your reps (even if only by 1) in the second set. By pushing yourself to beat your last performance, you are applying the principle of "progressive resistance". But you can't apply the principle if you forgot how many reps you did or what weight you used last time.

In your training log, you can also list other things that can be useful. For example, you can list how much rest you are using between sets (1 minute, 30 seconds, etc) or whether you feel strong in a certain exercise and think you can add weight to the bar in your next workout (e.g., you can use an upward arrow to indicate that you think you can use more weight next time, or horizontal line to indicate you need to stay with the same weight, or downward arrow if you need to decrease your weight).

A training journal or log will help you stay motivated since it allows you to to easily see your progress in strength increases as the weeks go by. It will also make it easier to focus on your routine which might prevent you from aimlessly drifting from one routine to another without making progress.

So don't worry whether you see other people using a journal or not - use one! Carry it with you around the gym and record your info after each exercise (or even after each set). If you aren't using a training log, give it a try. You'll be surprized at the results and gains that start coming your way!

- CPB

P.S. Steve Reeves kept all his training journals even from his first days as a beginner! It clearly worked for him and can for us as well!

Reg Park's Diet for a Classic Physique!

(Photo Above: Steve Reeves on the left, Reg Park on the right)

In the Golden Age of Classic Physique Building (the 1940s and 50s), the approach to diet was much simpler than today. The CPB Champs simply ate a high protein diet consisting of what they considered to be "nutritious, wholesome foods." So basically the diet was meat (all kinds), dairy (whether cow-based or goat-based), eggs, fruits, vegetables (in salads or cooked), nuts, and a bit of whole-grain cereals & bread (starchy foods were used sparingly).

The quantity of food varied depending on the individual. For example, Steve Reeves (see previous post - click on label "Classic Physique Diet") seems to have eaten a smaller quantity of food than Reg Park, even though they were of similar height and weight. But that makes sense since everyone's metabolism and activity levels are a bit different. The bottom line is that the CPB champs, through trial and error, figured out the quantity of food that was necessary to achieve their goals (of either gaining mass or increasing definition).

Here is some info on Reg Park's diet:

A Sample Daily Menu:

Breakfast: A glass of fresh orange juiceFruit: paw-paw (papaya) & banana,

Cooked Oatmeal (large soup plate full) with full cream/whole milk & fresh cream

A plate of bacon, eggs, tomato and toast

A couple of cups of tea

Lunch: Large bowl of soup (tomato, pea, minestrone etc.) with rye bread

Cooked vegetables

Beef steak

Desert

A couple of cups of tea with some chocolate

Also wine or milk stout(like Guiness)

Supper: Same as lunch.

(Reg would consume Milk stout/Guiness as an aid when he needed to gain weight)

In an interview with Reg by Osmo Kiiha, Reg was asked about his diet:"What type of diet did you follow?

Reg: I liked to eat like a king, but only food that was good for me. I ate prodigious amounts of food during the day, but adhered to a very balanced diet with everything in proper proportions. My favorite food is steak, which I sometimes eat twice a day. I also like salads, orange juice and wine. I have a wine cellar in my home. I also have used protein supplements and take vitamin and mineral tablets.

In an article in "Iron Man Magazine, Earle Liedeman wrote the following about Reg Park: "Reg Park of England wins a good second to Mac Batchelor with his speed. Once, when dining with Reg, he gargled three large plates of vegetable soup, then gulped chucks from his extra large and thick steak without his teeth sinking into the meat once, apparently, next stuffed many side dishes of vegetables into his ever open mouth and these include an extra large pair of baked potatoes, a huge bowl of salad, three glasses of milk and the last, the piece de resistance, a big dish of ice cream with cake. And all this, mind you, in about ten minutes. Gee! I've seen hungry bloodhounds gobble down food, but Reg Park wins a can of fried grasshoppers as second place for amount, and first place for speed."

So there you have it, another glimpse into the Golden Age nutrition of the CPB Champs! What can you learn from this for your classic physique building endeavors?

1) Eat a balanced, high protein diet of meats (all kinds), eggs, dairy (either cow-based or goat-based), vegetables, fruits, nuts, whole grain breads and cereals (use sparingly).

(2) Use a 3 meal a day plan with/or without snacks in-between - depending on your goal of either gaining mass (with snacks)or losing weight (without snacks).

(3) Protein and vitamin supplements can be helpful.

(4) Adjust the quantity of food to achieve your goals (you may need to eat more for gaining mass or less if trying to lose body fat) - everyone is different, so follow the classic Greek advise to "know thyself."

(5) Remember that proper diet is as important as proper training and proper rest (but all three must be done together in order to achieve your goals).

(6) Avoid all junk (processed food, refined sugar, candies, cakes, pastries, soft drinks, etc) that does not contribute valuable nutrients to "building up the body."

- CPB

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!

Classic Physique Builder (CPB) Zine Premier Issue - Almost Ready!

(Photo Above: Steve Reeves on the cover of Classic Physique Builder Zine - Premier Issue)

Classic Physique Builder Zine is almost done! In response to the almost unanimous vote on our pole asking if you (CPB readers) would be interested in a free CPB zine - a do-it-yourself (maga)zine devoted to classic physique building, we have gone ahead and worked on the first issue. It is now nearing completion.

We are not professionals at this, so it really is a "zine," not a slick, true magazine like the mainstream muscle mags you can buy at the store. Being amateurs at this, we were inspired by Joe Weider, who at the age of 17, sat down with a rented typewriter, and pecked out (one finger at a time) his first issue of Your Physique magazine in the living room of his parents home. He wasn't a professional either. But he had the courage to do it and a lot of persistence, and before too long, Your Physique struck a chord and gained a following and the rest is history!

Although Joe is our inspiration for trying such a "do-it-yoursef endeavor," our motivation is this. We wanted to put together a Golden Age-type (maga)zine like those that existed in the 1940s and 50s such as Your Physique, Muscle Power, Muscle Builder, Strength and Health, Ironman, Mr. America, etc. Those magazines were filled with classic physique builders, training methods, nutrition advice, true inspiration - all before the days of steroids, drugs, and hormones! That kind of magazine doesn't exist anymore (and hasn't since 1959)! So instead of just wishing that someone would do one, we decided to take matters into our own hands (due to the positive inspiration of our CPB Blog readers) and do one ourselves!

Our first issue will be small (around 25-30 pages), but there will be no commercial advertisements of any kind (except a few for our CPB courses). We aren't taking money from anyone for ads - not even supplement companies. We feel this will allow us the freedom to "tell it like it is" from our point of view without worrying about offending advertisers or us having to push their products or appearing to endorse their products. We want to provide a clear contrast between us and the mainstream bodybuilding mags of today.

The articles in our first issue touch on the following subjects: Steve Reeves' Beginning Workout Routine, What is a Classic Physique?, Classic Physique Building Principles, The Golden Age of Classic Physique Building (a brief overview), Joe Weider, CPB Champions Hall of Fame - John Grimek, Steve [Reeves] versus Sergio [Oliva], CPB Champs George Eiferman and Clancy Ross, Nutrition Corner, Classic Muscle Movies, and more!

We have decided to start off slowly by making CPB zine a quarterly rather than bi-monthly zine. So for 2009, we plan to have a Winter issue (our premier issue), Spring, Summer, and Fall issues. If there is enough demand, then we will expand it into a bi-monthly zine and perhaps, one day, to a monthly.

How can you get a copy? When our premier issue is finalized and ready to email, we will announce it here on CPB Blog. We will set up a special email address for CPB zine. Then, all you have to do it send us an email saying that you would like to subscribe and then we will reply by emailing you a free pdf copy. That's it! You don't have to worry that we will sell your email address because we are not a commercial enterprize like that. We hate getting spam and don't want to be responsible for anyone getting spam because of us. So we think this arrangement will be easy for everyone and us.

So stay tuned! CPB Zine is almost here! (BTW, how could we not put Steve Reeves on the cover of the first issue!)

:)

- CPB

Classic Physique Building Principles: Progressive Resistance!

(Photo above: Classic Physique Builder Reg Lewis - Mr. Northern California 1955, Mr. Pacific Coast 1956)

One of the keys to building a classic physique is in understanding what we call the Classic Physique Building (CPB) Principles. These are the principles of weight training that were discovered, developed, and named in the Golden Age of Classic Physique Building (the 1940s and 50s).

These principles were discovered, largely, by trial and error by the Golden Age champs. Joe Weider was responsible for giving many of these principles "catchy names" and promoting them to his readers. So many of them became known as the "Weider Principles." These names now form some of the modern "vocabulary" of weight training. So the CPB Principles (as we call them) include the "Weider" principles and others (named by others or named by us) that were utilized during the Golden Age.

Although it may sound too basic, it is best to start off with discussing the CPB Principle of Progressive Resistance. This is one of the most important and foundational principles of building a classic physique. The principle is this - muscles grow in response to progressive resistance. In other words, a muscle will get larger in response to lifting progressively heavier weights over time.

As basic as this is, we are continually surprised in the gym when we see people - day in and day out, for weeks and weeks on end - continue to perform the same exercise using the same weight and same number of sets! We recall seeing a poor fellow who is always in the gym, always does bench presses with 20 lbs on an Olympic bar, and always does the same number of reps and sets! Of course, this fellow never grows! His physique never changes. His problem is that, although he is persistent (which is good), he doesn't understand the CPB Principle of Progressive Resistance.

So if you want to increase your muscle mass (for any body part) for building a classic physique, you must strive to continually push your weights (poundages) up in your exercises. For example, if a workout routine calls for doing 2 sets of 8 reps, what does that mean? It means you should pick a weight that allows you to just barely complete the 8th rep (in other words, doing a 9th rep would not be possible) on your first set. Then after resting for a minute, you might be able to do 6-7 reps on your second set with the same weight. If this happens, then you've picked the correct weight. Now, after a few workouts, you get stronger and find that you can easily complete 8 reps on both sets! This means, you've gotten stronger AND a little bigger (even if you can't measure the size increase yet). So now, you MUST increase your weight! How much? Increase it so that, like before, you can barely complete your 8th rep on your first set and 6-7 reps on your second. Then repeat the same process (after a few workouts when you can easily complete 8 reps on both sets, increase the weight again).

Understanding and using this principle correctly will be your first and foundational key to muscle growth (whether you are younger or older)! It is not the only CPB principle - but it is, perhaps, the most important one to understand at the beginning of your training. And regardless of what other principles you use, this one should be the cornerstone of your training if you want to gain size.

So check your workout routine. Have you been performing the same exercises, with the same weights and same reps, and feeling like you are getting nowhere? If so, perhaps you now understand why. Just take a week lay off, adjust your workout routine to include the CPB Principle of Progressive Resistance and then start up again! Assuming that you are not overtraining your muscles (with too many exercises, too many sets, or too many workouts per week), and that you are eating and resting properly, you should start to see some gains!

Stay tuned for future posts on CPB Principles!

- CPB

Classic Physique Champ Marvin Eder Interview!

(Above photo: Classic Physique Builder Marvin Eder - Mr. New York City, 1949; Mr Eastern America 1950)

One of our readers (Ibrahim) found a great interview with CPB Champ Marvin Eder at the following site: http://www.bodybuilding.com/fun/drobson304.htm. This is a great interview (conducted by David Robson) and gives you a glimpse of the Golden Age from Marvin's perspective.

Among the notable highlights of the interview, Marvin states that he also followed the 3 meal-a-day plan (and did not eat great quantities of food), took no steroids or even supplements, and trained heavy following a split system. He was one of the Golden Age champs who was also interested in Olympic style weightlifting and was known for his exceptional strength. Now, at age 75, he still does 500 crunches every morning! The interview is also notable for his clear disgust with steroids and what they have done to mainstream bodybuilding.

Thanks again to Ibrahim, and to all our readers who make valuable contributions to CPB Blog through their comments and info!

Enjoy the interview!

- CPB

Junior Mr. America - Mass Building Routine!

(Photo above: Clement Desjardins - Jr. Mr. Canada 1955, with Miss Body Beautiful Rejane Robert, on the cover of the premier Dec 1955 issue of Junior Mr. America magazine)

In December of 1955, Joe Weider came out with the first issue of his new Junior Mr. America magazine. This magazine was targetted towards teens and young men from 12 - 21 years in age. On the cover of the first issue is Clement Desjardins, Jr. Mr. Canada 1955 (at 18 years of age). You can see by the photo above that his physique is outstanding for someone his age. The idea of the magazine was to present cases/stories of young men who, in a short time, had transformed their physiques through weight training (of course, using Weider methods).

Two years before (at age 16), Clement was 5 ft 5 in. in height and weighed just 125 lbs. After 2 years of weight training, he gained 45 lbs of muscles, increased his arm size by 5 inches, chest size by 12 inches, and grew an additional 1.5 inches in height. So at 18 years, 5 ft 6.5 inches in height, and at 170 lbs, he captured the Junior Mr. Canada title in 1955!

The great thing about this magazine is that it featured real physiques and real success stories. A person reading it could actually believe that he too could gain a physique like Clement's by taking up weight training, eating right, resting properly, and leading a healthy life - of course, with a little persistance and hard work! The magazine didn't discourage guys by presenting Hulk-like physiques that are out of reach to everyone except the drug and hormone users.

As part of that first issue (Dec 1955), Joe wrote an article that kicked off a "Giant Weight Gaining Contest." He challenged young men to use the same mass building workout routine (given below), to eat plenty of nourishing foods (including a protein supplement), sleep at least 8 hrs a night, to see how much mass they could gain in one month.

Here is the mass building routine as Joe gave it:

1. Squats (3 sets of 8-10 reps)
2. Bench Press (3 sets of 8-10 reps)
3. Bent Arm Laterals/Flyes (3 sets of 8-10 reps)
4. Upright Rowing (3 sets of 8-10 reps)

5. Bent Over Rowing (3 sets of 8-10 reps)

6. Barbell Curls (3 sets of 8-10 reps)

7. Lying Triceps Curls (3 sets of 8-10 reps)

8. Sit Ups (3 sets of 8-10 reps)

This routine is to be followed 3 days a week (e.g., M, W, F or T, Th, Sa). Rest as much as you can when you are not working out. Do not follow any other sports or athletic activity while you are on this routine. Of course, no smoking or eating junk either.

We (CPB) would recommend substituting standing calf raises, seated calf raises, or calf raises on a leg press machine (for 3 sets of 20 reps) for the sit-ups (just pick one of these exercises). Sit ups aren't going to raise your muscle mass and you don't want large abdominal muscles anyway. So it is better, we think, to have a mass-building calf exercise to help build/maintain your symmetry.

For this routine, use all the weight you can handle (without straining or injuring yourself). Start with 8 reps for all sets (except calves) and work up to 10. Once you can complete 10 reps for the 3rd set, then increase the weight! Don't change the rep scheme or subtract or add any exercises to this routine!

We feel that this routine is for intemediate classic physique builders (CPBers). It is not for a beginner. An intermediate CPBer is someone who has trained systematically (following some course of instruction) for at least 3 months. If you have been working out for 3 months but have been following no particular course and/or haven't had any formal instruction, then you are still considered a beginner.

So for you intermediates, you can take Joe's 1955 challenge and give this routine a try and see how much mass you can gain in one month (you see - for us, the Golden Age still lives!)! Take your measurements before you start. Keep a workout journal of your weights and reps. Don't forget to keep your protein intake high (about 0.8 - 1.0 grams of protein per lb of body weight). Then take your measurements after 1 month on this routine and see how much you've gained! If you try this, don't forget to report your results to CPB Blog! We would definitely be interested in seeing how you did!

Joe described this routine as "ideal for building bulk"! He cited the average weight gain for one month as being 10 lbs. Of course, that will vary by individual, but you can put it to the test if you like and see what it can do for you! Even if you don't gain 10 lbs, you might be very happy with the increase in your other measurements!

- CPB

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

The Golden Age, the Classic Ideal, and Mainstream Bodybuilding!

(Photo above: Muscular Development Feb 09 issue - a modern mainstream bodybuilding mag; Photo Below: Mr. America June 58 issue - a Golden Age mag)

When we say that during the Golden Age of Classic Physique Building (the 1940s and 50s), the classic ideal was valued and promoted, we aren't kidding! The contrast between the classic ideal of the Golden Age and the abandonment of that ideal by the modern, mainstream bodybuilding world is clearly seen in the contrast in magazine covers above.

The photo above shows the current cover of Muscular Development magazine (Feb 09 issue) - a mainstream bodybuilding mag. The photo below shows the cover of Mr. America magazine (June 58 issue) - a Golden Age mag.

Look at the Mr. America cover. Is there any question that during the Golden Age, the ideal of physique building was to build a classic, natural, healthy, athletic, and attractive physique - reminiscent of the statues of the heroes, demigods, gods of ancient Greece and Rome? This is a worthy goal! This is a worthy endeavor! What male, young or old, could not identify with this ideal?

Now look at the MD cover. What happenned? Where is the classic ideal? What goal is being promoted? The mainstream bodybuilding ideal represented here is NOT classic, NOT natural, NOT healthy, NOT athletic, NOT attractive - and is NOT derived from the best of ancient Greece or Rome. Does this ideal represent a worthy goal? Is this kind of bodybuilding a worthy endeavor? How many males, young or old, can really identify with this mainstream bodybuilding ideal?

Which ideal would you rather pursue? Which ideal will serve you better?

The ideal that you hold is important, because it will consciously or unconsciously guide your actions - for better or worse. So as you start to work out and build your physique, it is best to have your ideal and goals clear so that you can gravitate to those things that can help you achieve them (and stay away from those things that cannot).

- 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