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)!

Vince Gironda's Definition Routine for a Classic Physique!

(Photo Above: Classic Physique Builder Vince Gironda - The "Iron Guru")

Here is the classic "Definition Routine" by Vince Gironda. Despite being the trainer of some well-known 1st generation steroid users (like Larry Scott) in the 1960's, Vince tested all his methods on himself - he was 100% natural! Although during the pre-roid, Golden Age (of the 1940s and 50s) there were other methods of pursuing definition or "muscularity", this routine of Vince's can be considered as one of the last, classic definition routines since Vince himself was one of the last classic physique builders.

Now, it should be mentioned that Vince, even with this natural method, took definition to an extreme in the eyes of the pre-roid, Golden Age judges (who were not impressed by the cadaver look). This is why, on some occassions, he didn't place higher in physique competitions. Nevertheless, his method is very effective and it is easy enough to stop well before one looks like a cadaver!

His method, of course, includes an exercise routine and his classic "maximum definition diet." The exercise routine was a 6 day-a-week split, doing upper body on 3 days, lower body on 3 days and resting for one day.

Upper Body Exercises (eg., M, W, F):

1. Wide Parallel Dips (with hands 32" apart, chin on chest, feet under face)
2. Seated Rows
3. Biceps Preacher Curls (with wide grip and elbows close)
4. Triceps Overhead Pull
5. Seated Dumbbell Lateral Raise
6. Wrist Curls (with rolling bar to finger tips)

Lower Body Exercises & Abs (e.g., T, Th, Sa):

1. 1/4 sit up or roll (essentially ab crunches), superset with following exercise
2. stiff leg raise
3. Hack Slides (up on toes with heels touching and knees 20" apart)
4. Donkey Raise (with knees slightly unlocked and toes on 4" block"

The rep scheme was as follows: first 3 weeks do 8 sets of 8 reps, next 3 weeks do 6 sets of 6 reps, last 3 weeks do 4 sets of 12 reps. The only exception is calves for which you always do 20 reps per set. This was a 12 week course. Presumably there was a week layoff after each training period of 3 weeks (Vince liked to train for 21 days, then take 7 days off - so these instructions fit that pattern). Between sets, Vince prescribed hyperventilating - or taking 5 to 10 deep breaths.

Of course, Vince had special instructions for each of his exercises. So to really understand the routine, you can still purchase a copy of Vince's original booklet at Ron Kosloff's NSP Research Nutrition site (www.nspresearchnutrition.com). Ron carries on Vince's legacy and makes available to the public all of Vince's courses in their original form. When you get to his site, just look for the online shop section and click on "books and courses."

Now, Vince stated very clearly that he felt that gaining definition was 85% nutrition. So that tells you the importance of his "maximum definition diet" that he recommended to go along with his exercise routine. The diet is a zero-carb diet where you have a total carb meal every 72 hours or 4-5 days (in order to restore the glycogen in your system & muscles). The details of the diet are spelled out in his booklet. But the general idea is this:

Breakfast
eggs & meat, fish, fowl only (no limit)

Lunch
eggs & meat, fish, fowl only (no limit)

Dinner
same as breakfast and lunch (note: in one version of this diet, Vince allowed a tossed green salad with oil & vinegar dressing with dinner)

Carb Meal
every 72 hours

Use butter and cream (this is the only dairy products allowed)

Supplements
e.g., liver tablets, kelp tablets, amino acids, enzyme tablets, vitamin & mineral tablets, glandulars, wheat germ oil w/ every meal, arginine-ornithine, etc (see Vince's booklet for details). He stressed the importance of taking calcium since it will counteract the "nervousness" that the high protein diet will cause.

An important issue with this kind of diet is the lack of fiber and, thus, potential constipation. One solution is to take a psyllium husk fiber drink (which should have no digestible carbs). Another thing that might help is to take probiotics daily to make sure your gut has all the beneficial bacteria needed to ensure optimal digestion (this is our suggestion, not Vince's).

In any case, there you are! One of the last methods of gaining classic definition from one of the last, true representatives of the pre-roid Golden Age. Vince's ideas probably represent the "high point" in terms of the pre-roid, Golden Age supplement methods.

This routine and diet will definitely work! It is really for the advanced trainer and requires major discipline! Zero carb diets are not easy to follow, but they sure burn fat quickly and allow you to retain more muscle mass! If you plan to try out Vince's routine, we recommend getting the original, full course from NSP Research Nutrition at the site we indicated above.

- 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 or received unwanted, automated emails (even from us)!

Classic Physique Building vs. MD (Muscle Dysmorphia)!

(Photos above: left - MD magazine cover Aug 09 issue; right - classic physique builder John Grimek, Mr. America 1940, 1941, Mr. Universe 1948, Mr. USA 1949)

We just couldn't pass this up! In the recent (Aug 2009) issue of Muscular Development magazine, they have an article on "Muscle Dysmorphia in a Young Woman" in their Research: Health section.

The article describes a case, published in the Journal of Strength Conditioning Research (2009, vol 23: 988-995), where a 23 year old woman bodybuilder met the psychological profile for someone having "muscle dysmorphia." The conclusion of the MD writers (Steve Blechman and Thomas Fahey) was to "spin" this finding into something acceptable by saying "While many people undoubtedly have unrealistic body images, extreme focus and dedication are required to reach championship levels. In champions, preoccupation and dedication are considered admirable, but are classified as psychological disturbances in less-accomplished people."

So in other words, Blechman and Fahey are trying to say that "less-acomplished people" (apparently referring to academic researchers who study muscle dysmorphia) are simply "jealous!"

Now, here is the interesting thing, earlier in the article, Blechman and Fahey describe muscle dysmorphia in the following way: "An increasing number of men have a similar condition called muscle dysmorphia where they become overly obsessed with muscle mass and body composition and have a compulsive need to work out and diet. They will evade important social and work responsibilities to maintain their workout schedule. They OFTEN TAKE DRUGS AND SUPPLEMENTS THEY KNOW ARE UNHEALTHY IN ORDER TO ATTAIN THEIR GOAL." [the caps are ours]

So going by the above definition, it is not the preoccupation, extreme focus, or dedication that are the problem. Anyone who is successful in any field will have an abundance of those. It is the fact that those suffering from this condition are WILLING TO ENDANGER THEIR HEALTH BY TAKING DRUGS that is the main problem.

Hmmm....then by their own description, doesn't muscle dysmorphia describe the whole of the mainstream, roid-based, bodybuilding world?! Doesn't it exactly describe what they engage in and what they promote and value? Perhaps MD magazine should rename itself "Muscular Dysmorphia!"

What a sad state modern, mainstream bodybuilding as become! But fortunately there is a better way - classic physique building (which is pre-roid, Golden Age bodybuilding)! In the editorial of our last issue, we put forth a CPB "Credo" that really separates classic physique building from the insanity of the mainstream, roid-based bodybuilding world. We said:

We believe in:

1) cultivating health above all (of body and mind)

2) building a classic physique

3) using pre-roid, Golden Age methods

4) setting a good example for others

Are we dedicated? - yes! Are we focused? - yes! Are we a bit pre-occupied? - yes! But are we willing to damage ourselves with unhealthy drugs and substances for the sake of a physique? - no! Classic physique building is a healthy form of physical culture. The same cannot be said for the mainstream, roid-based bodybuilding that MD promotes.

- 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 (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 will be strictly confidential. We don't share our info with anyone. You won't get on any unwanted lists or receive any automated email (even from us)!

The CPB Muscle Confusion Principle & Varying Your Rep Range!

(Above: Autographed Photo of Steve Reeves in his 1961 film - "Duel of the Titans")

If you follow a good routine that is giving you gains for any length of time, you will find that the gains will slow down and eventually stop. Why? Because, in time, your muscles will adapt to any exercise or routine. So what can you do?

You can use the CPB "Muscle Confusion Principle." This principle was known by the pre-roid, Golden Age champs, but was given its name by Joe Weider. It essentially says that in order to prevent your muscles from fully adapting, you need to "confuse" them by doing something "different" - something that they are not used to - in order to provide them with the stimulation they need for growth.

The Muscle Confusion Principle can be implemented by changing an exercise - substituting another exercise that challenges the muscle from a different angle. Or, you can change your routine - by either including some new exercises or even just changing the order in which you do the exercises. You can also change the number of sets you do - by either adding or reducing sets. One can even take a "layoff" of a week - which allows the muscles to rest, recover, and lose some of its "adaptation."

But what if you don't want to change your routine, or the number of sets, and you don't want to take a layoff? If that is the case, then you can do what Steve Reeves did and vary your rep range!

In his book, Building the Classic Physique the Natural Way, Steve recommended varying your rep range monthly. So one month, your range might be 8 - 12 reps. The next month, you can change your range to 5 - 7 reps. Then the following month, you change to 11 - 15 reps. Then repeat.

By changing your rep range monthly, it results in using different poundages. For example, you can use much greater poundages when doing from 5 - 7 reps than you can if you are doing 11 - 15 reps. So the varying reps and, necessarily, the varying poundages keep your muscles from adapting and thus, keeps the gains coming!

Varying your rep range monthly can extend the productive time of a given routine and even potentially reduce the need for layoffs. So keep this method in your arsenal of Muscle Confusion techniques!

- CPB

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

Publication Alert: Classic Physique Builder (CPBzine) Summer 2009 Issue is Out!

(Photo Above: Classic Physique Builder (CPBzine) Summer 2009 Issue

Hi Everyone,

Classic Physique Builder (CPBzine) Summer 2009 Issue has just been sent out! So, for you CPB subscribers, you should find it in your email inbox now. If, for some reason, you haven't received your copy, please email me and let me know.

Since CPBzine is provided as a free service (for the foreseeable future), our only "payment" is your feedback, comments, and reactions! So please let us know how you like it! If you comment on CPB Blog (e.g., as a response to this post), then it may be helpful to other people who are thinking of subscribing.

We would very much like to encourage anyone who is interested in any aspect of pre-roid, Golden Age classic physique building to sign up for a subscription!

Thanks to everyone for your support!

CPB (Anthony)

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 us your name, the name of your city (not your address), state or province, and country. That's it! Any info you send us is strictly confidential. We don't share our info with anyone and you won't get on any lists or receive any unwanted, automated emails (even from us!).

Classic Physique Builder (CPBzine) Summer 2009 Issue - Almost Ready!

(Photo above: Classic Physique Builder (CPBzine) Summer 2009 issue - vol. 1 no. 2)

The second issue of Classic Physique Builder (CPBzine) is almost ready! This is our Summer 2009 issue and it should be ready for distribution by this weekend (by June 21st). This issue has 32 pages (2 pages more than our premier issue) and some new features. Here is the table of contents:

Editorial
Guidance for Beginners from Clancy Ross, Mr. America 1945
CPB Champions
Zabo's Stay Trim Diet!
Build Heroic Character with George Eiferman, Mr. America 1948
Peary Rader's "Squat Program" (for CPB Beginning Trainers)
Jack Delinger: The Modern Hercules
Questions and Answers
Nutrition Corner
The Classic Physique vs. the Hulk-Like Physique: Waist and Ab Size
What Gains Can You Expect from Golden Age Training
CPB Champions Hall of Fame: Steve Reeves
Classic Female Physiques
Arm Specialization: The Rader Way (for CPB Advanced Trainers)
What the Golden Age Champs Measured: Clancy Ross
Steve Reeves' Intermediate Routine (for CPB Intermediate Trainers)
Pictorial: John Grimek
Net Roundup: News from Here, There, and Everywhere
Golden Age Magazine Gallery

Although we think this issue is an improvement over the last one, we hope to keep improving CPBzine with each issue as we go along. Right now, we are doing the final proof reading and getting our email list together so that we are ready to distribute this weekend!

Although we offer our subscription to CPBzine as a "1 year, free subscription" - we hope to keep it free for as long as possible in order to give everyone access to our Classic Physique Building Movement - as a healthy alternative to the roid-based, mainstream bodybuilding world.

Thanks again to all our CPB Readers for your support, feedback, info, advice, participation (on CPB Blog), and great suggestions! It is greatly appreciated!

- CPB (Anthony)

P.S. If you would like 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 share with us will be strictly confidential. We don't share info with anyone. So you won't get on any unwanted lists or receive 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)!

Classic Physique Building Champ Melvin Wells - the "Buffalo Hercules"!

(Photo Above: CPB Champ Melvin Wells - Mr. New York State 1949)

Another pre-roid, Golden Age champ who is not well known is Melvin Wells. He was born 1919 and died 1994. He was from Buffalo, New York and was known as the “Buffalo Hercules” in honour of his hometown.

Melvin was Mr. New York State 1949 and won the “Most Muscular” title in the Mr. America competition of that year. He also placed 2nd (behind Jack Delinger) in the Mr. America 1950 contest and was Mr. Strength and Health 1951.

Perhaps the most inspirational thing about Melvin Wells is that he did not begin training in the most modern or optimal facilities. He built his classic physique through pure determination and made the best out of his situation. When he began, he actually trained with large rocks in an unheated garage!

This should motivate people who, for example, cannot afford a gym membership or are training at home. You don’t have to use the best equipment etc. The best or optimal gift you have is not your “good” genes for building a muscular body. You don’t have to have any forefathers who were strongman, wrestlers etc. The most irreplaceable gift you have is your health and determination.

That may sound odd, but does it not all start with health and determination? Because with these, you can make the best out of your situation – even if you must start training at home with large rocks!

- Ibrahim, CPB Contributor

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

Classic Physique Building: Muscle Recovery & Workout Frequency!

(Above Photo: John Grimek, Mr. America 1940, 1941)

If you have been following Classic Physique Builder (CPBzine and CPB Blog), you know that full body routines were a standard method of training in the pre-roid, Golden Age (1940s and 50s). In the muscle mags of that age, you can find article after article of full-body routines for beginners and intermediates (and even advanced trainers) that were to be done "3 days a week." That would mean training at the same time on each workout day on either Monday, Wednesday, and Friday or perhaps Tuesday, Thursday, and Saturday.

Most of the time, the articles would just say "Do this routine 3 days a week." However, although this 3 day a week training frequency was indeed standard in the Golden Age, it was also recognized that this might have to be modified for some people. Why? Because muscle recovery time is not the same for everyone. We are all a bit different depending on our circumstances and genetics.

For example, a beginner who has not yet learned to push himself to his limits might be able to recover in 48 hours and so will have no trouble with a 3 day a week schedule. Others, even though they push themselves to the limit, simply have great recovery ability and are able to do it. But, everyone is a bit different. Some will be able to do 3 days a week, some will find that they cannot recover in time to stick to this schedule.

If you find that your muscles are not recovering on a 3 day schedule, don't worry! Listen to this advice from Peary Rader (taken from his Master Bodybuilding and Weight Gaining System - which was a Golden Age Course of the 1940s and 50s):

"Most fellows following this [full body] course find three exercise peroids best. A great many gain best on but two exercise peroids per week. It is SELDOM advisable to have four such strenuous workouts per week. We advise the pupil to start out with two periods per week such as on Tuesday and Friday. Later on you may, if you find it desirable, change to three periods per week. If you are working at hard physical labor you will find two per week enough, but if your work is light then you probably can stand three per week. You should always have one or two days rest between workout peroids."

You see, there was acknowledgement that people are different and adjustments need to be made according to your situation. So, if you are trying to follow a 3 day per week, full body routine and you find that your muscles aren't fully recovered by the next workout, then don't hesitate to do the same program for 2 days a week instead! This advice applies to any 3 day a week, Golden Age routine.

- CPB

P.S. If you would like 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 don't share our info with anyone and you won't receive any unwanted, automated emails (even from us)!

Mainstream Bodybuilders Flee Unexpected Drug Testers at NABBA Belgian Contest!

(Above Photo: Classic Physique Champions Steve Reeves, NABBA Mr. Universe 1950 - on the left; Reg Park, NABBA Mr. Universe 1951 - on the right)

Here is the sad news story, directly from AP News, of what transpired this last Sunday, May 17, 2009:

BRUSSELS - Ready to flex their pecs and strike a pose, bodybuilders at the Belgian championships scattered when doping officials showed up.

After a spate of positive doping tests in recent years in Belgium, the event had been moved across the Dutch border to Vlissingen for the weekend competition.

“They must have felt safe out there,” doping official Hans Cooman told the Associated Press on Monday.

But Cooman and two colleagues got the necessary papers to check the tournament in the Netherlands. And when they identified themselves just before the event — with the 20 bodybuilders weighing in and preparing themselves — the testers drew quite a response.

The bodybuilders got up and left, preferring to quit rather than submit to doping tests. Some grabbed their gear and headed straight out the door.

“They must have been flabbergasted,” Cooman said.

Bodybuilders usually take months to prepare for such championships, yet the sight of controllers was too much for them.

“I have never seen anything like it and hope never to see anything like it again,” Cooman said.

Bodybuilding has a long history of doping, and Cooman said this latest flap “didn’t do its reputation any good.”

Last year, 22 of 29 tests were positive, either for steroids or for refusing testing, a failure rate of a staggering 75 percent.

“This was the first time though we turned up in the Netherlands,” Cooman said.

Minutes before the start of the championships, before even one gleaming pose was on display, organizers had no option but to tell a few hundred fans that had come to the Arsenaal theater that there was not point in staying.

Now Cooman and his colleagues will report the case to the disciplinary committee, which will have to decide whether the bodybuilders can be punished because they refused to be tested.

A man who refused to give his name at the NABBA Belgium bodybuilding federation could not explain why the competitors had suddenly rushed off and would not discuss the matter.

_____

CPB Commentary: Doesn't this news story illustrate so well what a sad, laughable, pathetic state mainstream, roid-based bodybuilding has fallen into since the end of the pre-roid Golden Age (the 1940s and 50s)? Doesn't the mainstream, roid-based bodybuilding world know how ridiculous they look? It's not bad enough that they have thrown away the healthy, classic physique ideal of the Golden Age and embraced drugs in order to develop unhealthy, cartoonish, "Hulk-like," cadaver-ish physiques. But now, the public sees them "fleeing" from their own contests when unexpected drug-testers show up! Don't they realize that true bodybuilding in the Golden Age was all about perfecting one's health and physique? (Can you imagine a Steve Reeves or Reg Park "running away" from drug testers? They were proud of their health!)

If you look around on many of the mainstream bodybuilding blogs, the reaction of the roid-users and supporters is to question the legality of the drug testers and whether or not they had proper jurisdiction in showing up and trying to test the contestants. Can you believe that?! They are so blind, they just can't see how pathetic the whole of mainstream bodybuilding looks to the world because of this.

This is why there is no hope for mainstream, roid-based bodybuilding. It is destined to die under its own excesses as a laughable, marginal pursuit of extremists. Their contests are not about health. They are not about choosing the ideal of masculine, physical perfection. They are not about providing positive role models to the public. They are about pharmaceutical-based, body-abusing extremism and "doing anything to win" - pure and simple!

It is sad to note that the contest in the news story was sponsored by the Belgian wing of the NABBA. The NABBA is the same organization that crowned Steve Reeves Mr. Universe in 1950 and Reg Park in 1951. What a disgrace the NABBA (and IFBB) have become!

This news article is another illustration why we separate ourselves as "Classic Physique Builders" and no longer place ourselves under the banner of "bodybuilding." Classic physique building is the true heir of the pre-roid Golden Age! It is classic physique building, and not modern bodybuilding, that upholds the value of pursuing natural physical perfection and health through weight training!

So if you are a natural, drug-free "bodybuilder," consider joining our ranks as a "classic physique builder" and disassociate yourself from the farce that modern, mainstream bodybuilding has become! The term "bodybuilding" has become irreversibly tainted by steroids and drugs! So let's leave it to the drug users. Don't support the mainstream, roid-based bodybuilding world with your money! Instead, help build a new, healthy movement of classic physique building - a movement that will benefit you and that the public can accept, embrace, and be inspired by!

- CPB

P.S. If you would like a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the pre-roid, Golden Age muscle mags (of the 40s and 50s), just send your name, the name of your city (not your address), state (or province), and country to cpbzine@gmail.com. Any info you send us is strictly confidential - we don't share it with anyone. You won't get on any lists and you won't receive any unwanted, automated email (even from us)!

Alan Stephan's "Gaining Bulk is Easy" Routine for Building a Classic Physique!

(Above: Classic Physique Builder Champ - Alan Stephan, Mr. America 1946)

Here is a no nonsense, classic routine for beginners by Alan Stephan for building mass that is right out of the pre-roid, Golden Age!

In an article in Your Physique magazine (Sept 1950 issue), Alan talks about the general rules for a beginner to follow in putting together a bulk building program. He said "All you need to do is follow the right exercises, eat plenty of nourishing food and get as much rest and relaxation on your non training days as you possibly can." So, in other words, he is talking about proper training, proper nutrition, and proper rest! Notice that he doesn't say anything about needing special supplements (no NO boosters, pump enhancers, creatine, or even protein powder)!

In talking about mass building programs, Alan goes on, "Let's deal with the right exercises first. If you build a schedule around either the deep knee bend or the dead lift and take it from there, you are on the right track." So in 1947, they knew well that including the big exercises like squats and deadlifts in a routine kick started the growth mechanism! They didn't have to wait until scientific studies showed that such exercises increased the level of testosterone in the blood! They knew it worked from their own experimentation and results!

Alan continues, "The fundamental movements such as the supine press or any of its variants - bench presses of incline presses - , curls, rowing motions, squats, or dead lifts or leg presses combined with sets of bent arm pullovers, are the best." What Alan is describing here is basically the approach advocated by Peary Rader (the founder of Iron Man magazine).

Peary Rader and many of the Golden Age champs (like Ed Yarick, Steve Reeves, and George Eiferman) were big believers in the high repetition breathing squat-pullover combination. They believed that this combination really kick started the growth mechanism and also expanded the rib cage. It is such training that gave the Golden Age champs that more massive upper body impressiveness that you don't see among most of today's drug-free, natural bodybuilders (ever notice how shallow their upper bodies look these days?). If you look at Steve Reeve's beginning and intermediate routines (which we have posted previously), you can see that Steve employed this breathing squat-pullover combo in his training.

Alan is also describing the basic, "compound exercise philosophy" of having a short routine consisting of compound exercises (multi-joint exercises that work large groups of muscles) rather than a longer routine using isolation exercises (exercises which work only a single muscle or muscle group across a single joint). This philosophy was also a centerpiece of the Rader approach.

Here is the example routine that Alan provides:

1. Bench Press 8-12 reps
2. Barbell Curls 8-12 reps
3. Breathing Squats 20 reps (1st set), 10 reps (remaining sets)
4. Bent Arm Pullovers 20 reps (superset with each set of breathing squats)
5. Bent Over Rows 8-12 reps

That's it! However, we (CPB) would add a sixth exercise: calf raises for 20 reps.

Rest between sets: 2-3 minutes! (Yes, that's right! You'll need that much time to recouperate between sets so that you can use heavier weights)

This is a classic abbreviated routine for mass building! Abbreviated routines are routines with a relative small number of exercises that work most of the body. This type of full-body, abbreviated routine allows you to use maximum energy in your workout and get more recovery time between workouts (you will have more total non-workout days for complete rest than modern, exotic split training that keeps you in the gym 4-6 days per week).

For the beginner - do 1 set of each exercise for the 1st month, 2 sets the second month, 3 sets the third month. Workout twice a week (e.g., Tue and Sat, or Mon and Fri). For the 1st workout, use light weights just to get used to the exercises. For the second workout, try to determine for each exercise the amount of weight you can handle to complete 8 reps (with good form) and no more. Then, at each successive workout, try to increase your reps by 1 or 2, until you reach the top of the rep range. At that point, add a little weight to the bar. Continue in this fashion for the course. Keep your focus on this process of increasing reps, then increasing poundages. This is how you use the principle of "progressive resistance." It is this process of gradually increasing your strength and poundages that will result in larger muscles!

For the breathing squats, use proper squat form, take one breath between each of the first 5 reps, then after that take 2-3 deep breaths in between repititions until you reach 20 reps. By the end of the set, you should be panting! In month 2, your second set of breathing squats should only be 10 reps. The same for month 3 (only the first set is ever done for 20 reps). Each set is to be immediately followed (supersetted) with light barbell pullovers. Use no more than 20 lbs total (including the bar weight). The point is to stretch the rib cage (not to use maximum weights to exercise the muscles). Bend the arms slightly and try to really stretch your rib cage.

Here's Alan's advice on diet: "Don't forget to drink lots of milk and eat plenty of good food such as fresh vegetables and meat, eggs [whole], cheese, and butter. Fruits and salads are also good.

On rest, he advises: "An important factor in a weight gaining programme is to rest all you can on non-training days. Whatever you do, don't play other games [sports] and expect to make progress. You must rest completely between workouts and get a good night's rest each and every night of the week.

Alan's final advice: "Work hard on your schedule [routine], be persistant and determined and you are going to have little or no trouble in gaining bulk!

For the intermediate - This program of Alan's is also good for intermediate CPB trainers. If you are an intermediate trainer (have more than 3 months experience following a proper course but have not yet reached your size goals), then you can use the above program as well. Just start with 3 sets for all exercises following the guidelines above and stay with 3 sets for the duration of the course. Take a week lay off between each month. Your major goal for this course is to concentrate on increasing your poundages - this is the key to growth! By the end of each month, you should see a significant increase in strength (indicated by your training log records of reps and poundages) and this will correspond to a noticeable increase in muscle size!

So there you have it - a classic, Golden Age Bulk (Mass) Building Program - straightforward, no nonsense, - just a train big, eat big, rest big, and grow big approach!

- 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 (of the 40s and 50s) - just email 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 will be strictly confidential. We don't share our info with anyone, so you won't get on any lists or receive any unwanted, automated emails (even from us)!

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.