Ted Post Bodybuilding Training Letter from Ted Post ...tedpostbodybuilding.com/uploads/Bodybuilding.pdfTed Post Bodybuilding Training Letter from Ted Post, ... Dave Johns, Surge Nubrey,

Copyright © 2004 Ted Post – All Rights Reserved Page 1

Ted Post Bodybuilding Training Letter from Ted Post, Copyright © 2004

Here are your general meal plans, exercises, general information and even a contest preparation section. Background My first book was written for a beginning trainee with no prior body building experience or knowledge. He wanted to enter a bodybuilding contest and was confused by all of the advice from his friends. He followed my book to the letter and won the first contest he entered. This second edition is in the process of being changed to help the beginner on up to the very advanced. This edition is for Bodybuilding contestants. I have written others for Figure contestants and Powerlifting contestants. I do not charge any money for my books, training help, diets or contest preparation. My only request is that the trainee tries his or her best to get into their best condition. It does not matter if you win, lose or even to enter a contest; just trying to improve you is what I appreciate. I love bodybuilding and am very grateful to this sport for healing my 18 injuries and for changing my life completely. And this is an attempt to repay the hundreds of bodybuilders, powerlifters and Olympic lifters who have helped teach me the proper training techniques since I started weight lifting in 1976. At that time I was 33 years old, weighted 140 lbs. at 5’-11” tall, had an ulcer, 16 injuries from racing motorcycles and was in generally bad health. Over the years my best weight and size were 230 lbs., 20” arms, 28” legs, 19” calves, 30” waist. I am now 60 years old and recovering from a car accident. I competed in three bodybuilding contests, best being 3rd in the Orange County Muscle Classic in the over 40 class. That was back when bodybuilding was at its peek and the competition was very fierce. I don’t get much satisfaction out of competing my self, but I do get a great “bang” out of helping others get ready to compete at their best condition possible or just to get into their best condition to look good at the beach. Improving the “Living Sculpture” is a very exciting challenge for me. I am always happy to advise anyone who asks me for help. Training Methods I teach Volume Pyramid Training, this is Size training. This training creates long beautiful muscles. Cory Everson and other great bodybuilders used it. Some of my information came from attending training seminars of the past stars. Such as: Tom Platts, Dave Johns, Surge Nubrey, Sergio Olivia, Dave Draper, Pete Kcomkoski, etc. Also, I trained at Samson’s Gym alongside world champion powerlifters like, Kasmire, (Six time winner of the Strongest Man in the World Competition) Durwin Piper, (4th Strongest man in the world) Terry McCormick (holds 31 world records in powerlifting) and other world record holding powerlifters. Their kindness, patience and advice helped me understand how the body likes best to gain size and strength. The heart of Size training is: #1 get a false pump started with 15 or 20 reps. #2 Get a real pump started with more weight and 10 to 12 reps (Growth comes from real pump) #3 Get more strength for the next training day with more weight and 6 to 8 reps. #4 Do back sets of 50% of your strength for 10-12 reps (“Hammer” the real pump until gone) #5 Do 20 to 40 sets depending on how you feel that day. (Volume) We are first going to try and make the muscle longer, once it gets longer then it will automatically get thicker and then it will automatically get stronger. All this comes from trying to make it longer. The amount of weights used does not matter, only results matter. We only increase the weights when we no longer get results. Size training is radically different then Strength training, don’t get the two confused. Feel free to email me anytime for more advice [email protected] Good luck with your training!

Ted Post


Bodybuilding Contest Preparation 1 year out

If you are going to compete in a bodybuilding contest here are some general requirements: #1 Several years of training with good development proportional over the entire body. #2 General knowledge of diets, vitamins and minerals. #3 Years of cross training. (Running, swimming, biking, walking, etc.) #4 Generally low body fat and high muscle development. #5 Complete understanding of Bodybuilding, Power lifting and Olympic lifting. #6 Complete understanding of Size Training and Strength training. #7 Complete understanding of the current style of posing and stage presentation. #8 Complete understanding and acceptance of your body type: (Ectomorph, Endomorph, Messomorph) #9 Enough “finish” to your body. (Muscle lift, muscle separation, muscle shape, etc.) Understanding your body type seems to give trainees the most trouble. #1 Ectomorph: They have a small bone structure, are hard weight gainers, generally lean, but have great endurance for lifting weights for volume. They make the best-looking bodybuilders on stage, once they understand Size Training. John Brown, Frank Zane and Serge Nubrey are Ectomorphs. #2 Endomorph: They have bigger bones and larger muscle bellies. They gain weight much easier then the Ectomorphs. Have good strength for lifting. Not as much endurance as an Ectomorph. Shawn Ray is an Endomorph. #3 Messomorph: The king of weight gainers, muscle gainers, very large bones and muscle bellies. Sometimes have large waists along with big bones. Very great strength but has low endurance. Arnold Swartsennagger and Sergio Olivia are Messomorphs. Many, if not all trainees make the mistake of watching a genetically gifted Messomorph lifting extremely heavy weights and try to train just like him. Wrong! This will lead to suffering, injury, failure and bitter disappointment. Ectomorphs grow very fast using high reps and high sets, not heavy weights for low reps. Messomorphs grow very fast with low reps, low sets and heavy weights. All trainees must accept what they are and train accordingly. One cannot force the body to be something it is not. All body types are capable of growing into superstar bodybuilders, it just takes knowledge of the bodybuilding “Tricks”. Messomorphs have their own set of problems getting ready for a contest because they gain weight so quickly. They gain muscle, fat and water, this gives them a false impression of their development. When they cut for a contest half of their “size” goes away. They must learn to cycle in volume training to rid their bodies of muscle fat and water. They generally hate doing that and try to starve themselves into condition for a contest. This makes the situation even worse for them. Remember, at 12 weeks out from a contest you must not have any muscle fat in your body. Your muscles must be “hard”, solid, no fat and no water in them. At this point in time, 8 pounds of skin fat is an acceptable amount of fat to lose and not harm your muscle size. Skin fat is easy to lose through dieting and extra cardiovascular work. Muscle fat must be removed through volume training, not dieting or the muscle is removed with it. Regardless of your body type, Volume Pyramid Training should be 85% of your training style. Only 15% should be Strength Training. Why is that? Your body prefers to grow muscle tissue at two levels, one is 90% of current strength and the other is 50% of current strength. The body only “pumps” for 45 minutes at a time no pumps no growth. So considering the warm up, pump time, cool down time and so forth out of an 1-1/2 hour work out only 45 minutes is actual growth time.


If you use heavy weights during this time only 15 minutes is actual lifting time. However if you use 50% to 75% of current strength 45 minutes is actual lifting time. The body reacts to the number of minutes under actual stress. The growth factor is 3 times that of heavy lifting. Plus, the size volume of the muscle is much larger and fuller. Most champion bodybuilders train for 3 volume days, 50% to 75% of current strength and then 1 day 90% of current strength. This keeps their bodies into growth mode all the time. They have learned that constant heavy training can over load the body and cause the body and mind to “break down” rather then build up. Bodybuilders train for Size; we do some strength training to help the Size Training. We do not lift weights on stage to win, we show off our size and details. The judges don’t care if you can bench 200 lbs. or 500 lbs., it only matters that you “appear” to be able to bench 500 lbs. our “appearance” of strength wins contests. If you have ever seen champion Olympic lifters, most have very little muscle size because they train for strength only. Our great strength comes from ligaments, tendons and bones, not muscle size. They can achieve amazing lifts with very small people. Example: 160-lb. contestants routinely lift 460 lbs. over their heads in competition. The muscles act as “Energy Bags”, the body stores “extra” energy near the point of exertion. The longer the duration of exertion, the greater volume of stored energy at that location. This is why volume training is so effective. We teach the body to store extra energy where we want it in the form of large muscles. Many people accuse bodybuilders of being “Cream Puffs” because of the volume training we do. This is not true. We are very strong but we choose not to use it very often, as it will cause us to lose size. Never change to volume training 12 weeks out from a contest. This is too late. You must make the change 1-year out. It takes time to get the body used to it. It also takes time for the body to perform the changes it causes. A great deal of the “Champion Body Building Look” comes automatically from this type of training. Never do anything radical to get ready for a contest. Don’t over train, don’t starve, don’t do massive cardiovascular workouts, don’t do endless “supersets ”with no rest between sets. Your body must be “happy” going into the contest or it will collapse. The body likes volume training. It automatically gets into pre-contest condition when the trainee uses it. Most common training mistakes: Very little or no warm-up. Most Injuries come from a poor warm-up. Do a full range of motion for all joints: Jumping jacks, bend over and touch your toes, deep knee bends, twists, ride stationary bike for 60 seconds, get the blood pumping. The body learns to recognize this warm-up as a prelude to your training session and starts preparing itself for the upcoming workload. This is very important. Example: Your body prepares itself by sending in a joint lubrication fluid during warm-up. Also, it reroutes your blood from your stomach and intestines out into the muscles. This is done to lubricate and cool the muscles. This prevents them from tearing and/or “rug burning” during heavy lifting. (“Rug burning” is caused by two dry muscles rubbing past each other under load, very painful.) Starting weights too heavy. Starting with too heavy of weights prevents the body from starting the “false pump”, which prevents the real pump from starting. (No pump, no growth) The body gets stronger with each pyramiding set; your full strength is not present when you first start your training session. Many Messomorphs never experience a real “pump”, their superior genetics overcomes the lack of a “pump” and they grow anyway. But it is usually muscle, fat and water as well. Remember, large, lean muscle mass is what we are after. Starting too heavy and then going heavier. Many trainees make this mistake because they see the gifted Messomorphs do this type of training. Even the gifted messomorphs should not train this way. It is very dangerous and leads to injury and suffering every day. Many an Ectomorph has trained this way only learn the hard way this is not for them. Training too long per day. Your body is organic and only has so much “growth potential per day”. Learn to “feel” when your body starts and stops pumping. 1-1/2 hour per day should be your maximum training session, including the warm-up. We can only


pump for 45 minutes at a time, and then we must have several hours of rest before pumping again. Some people can only pump once per day. Learn to feel what your body can do. Training too many days per week. For size you should train every other day. Train hard and rest hard. Your body is organic and requires time to do its thing. Your body requires 69 hours to get ready to build muscle from your training session. It builds the actual muscle in 17 minutes. If you are back in the gym the following day and train hard, you are retarding your growth. Endless Supersets Many trainees change to mind numbing endless supersets to get “cuts” for a contest. No rest between sets will throw your body into shock if done just prior to a contest. Don’t do it. Supersets, giant sets, mixed sets and circuit training were invented to get past growth “sticking points”. Don’t try to change weight lifting from an anabolic activity (muscle growth) into an aerobic activity. Weight lifting is for growing large full muscles; it is not a cardiovascular activity. Even though it does cause great cardiovascular conditioning, do not try to use it for that just prior to a contest. Too little rest between sets The longer you rest between sets the larger and faster you grow. The biggest people rest the longest between sets. 1 to 2 minutes is good. Your body will tell you when it is ready for the next set. Don’t let your heart beat come all the way down to normal. If lifting very heavy, 5 to 10 minutes is good. The timing of 3 workout partners is just right for the rest period between sets. No rest between sets is used to get past growth “sticking points” not for size training or contest preparation. Too many partial movements Partial movements are great for building muscle mass and bulk, ½ and ¼ movements. Plus, they will greatly increase your pump. But, they should make up only 25% of your sets. ¾ of your sets should be full range of motion. The muscle development will be “short, thick and blocky” not long, as we want. They give a “choppy” look to the body if done too much. Plus, these movements build up a permanent ridge on the joints. Over time these ridges become too big to pass over and your range of motion is shortened. The term “Muscle Bound” came from this condition. The old time wrestlers used to use partial movements to get and keep huge bulk. Over the years they found that they could not put their arms out straight by 20 to 30 degrees. Keep your joints clear and healthy by doing ¾ of your sets with full range of motion. Not enough full range movements Full range of movement sets cause the muscles to grow longer and fuller. When flexed it must move up and out from the bone. Thus giving the muscle “lift” and new height. This muscle “appears” to be even larger then it is because of the new height. This is one of the biggest bodybuilding “Tricks” there is. Also, full range of motion sets break down the spider web type of “fibrous growths” between the muscle and the bone, muscle and skin, muscle and muscle, muscle and fat, fat and skin and so forth. The loss of this spider web of growths increases your cuts and definition by a spectacular degree. Another great bodybuilding “Trick”. Some trainees go to a chiropractor and have him force his fingers in-between the muscle bundles to break down these spider web growths. Very painful but it works. Can’t get any bigger The bigger you get the harder it is to get bigger. Messomorphs have the most trouble with this problem. They gain size with little or no knowledge of what is causing it. Once the body gets to ¾ of it final potential it slows down its growth. It is always trying to stay in “balance” with itself. Not too thin, not too fat, not too muscular and so forth. The trainee who does the most research will begin to grow again. Here is where Volume Pyramid Training will carry the day. Cannot get hard for contest Many trainees train for strength and size right up to a contest. Then they try starvation dieting to get them into “hard” condition for the show. Doing it this way will cause your body to lose 50% of its size. You must train for hardness, not starvation dieting for hardness. Arnold was the first really large bodybuilder to attain large size, hardness and cuts into a contest. He always says he “bulked up” for six weeks and then he “cut” for six weeks. (Hardness training) He recommended only bulking up 10 pounds and then cutting 5 pounds of the gain. He kept eating during this time period, he just changed his training methods. Arnold invented Volume Pyramid Training. No vitamin intake


Your body is a massive chemical factory. It requires many vitamins and earth minerals to manufacture all the amino acids, enzymes, hormones, etc. it requires. For example: Zinc is required to manufacture and process the hormone testosterone. If Zinc is not present in your body no testosterone is manufactured or processed. This causes; no growth, muscle weakness, zero sex drive for men and women. If the condition continues serious muscle tears and pulls will occur. Poor nutrition Bodybuilders require even blood levels 24 hours per day. We need a stable level of blood nitrogen and blood glucose. If it goes up and down we get weak, get hyperactive, get fat or do not grow. Six smaller meals per day works well. Your work out energy should come from carbohydrates not protein or fat. The percentages of your food should be: 25% fat, 55% protein, and 20% carbohydrates.


VARIATIONS OF VOLUME PYRAMID TRAINING 1. Start with 30 reps, decline to 8 reps, 20 to 40 sets, start light, each set with small increase in weight.

Train with 50% of current strength 3 days, 90% of current strength 1 day. Maximum training time including warm-up is 1-1/2 hours total. This is endurance weight lifting. Increases size and strength and hardness all at ounce. Increases bone, ligament and tendon strength. This sets up your body to gain very large size later in your next cycle of training.

2. Same as #1 only take each set to near failure, not failure but close to it.

This gets the deep muscle tissues to grow by throwing your body off balance. This is used to break through “sticking points”.

3. Same as #1 only do 100 reps per set, go to near failure. This will cause a great strength increase later. Very

difficult to do. Only do this for 1 week at a time. This is used to break through “sticking points”. Kasmire used it to increase his strength to break the world record for the bench press. He did this secretly and would not let anyone watch him do it. No one could figure out how he was increasing his strength from year to year.

4. Train with Power lifting and Olympic style methods for 6 weeks. (Bulking 10 lbs.)

Rest for one-week, no lifting, just cardiovascular work. Train with isolation, strict movements, and bodybuilding style movements for 6 weeks. (Cutting, shaping, hardness training, cut 5 lbs. of the 10 lbs. you gained) Repeat this process until 12 weeks from contest.

5. Push a small pick-up truck for a mile. Kasmire came up with this to increase his leg and buttocks power and to

get his cardiovascular training without losing muscle size. Greatly increases your hardness. Unlike his competitors he believed in no extra fat on power lifters. He would inter a power-lifting tournament at 6 ft. 2 in. weighing 340 lbs. with a 40-inch waist. He was “cut” like a bodybuilder. Kasmire was the first champion that did not look like a large blob of fat. Others now follow his example.

6. Same as #1 only train one body part per day. Let’s say biceps only for 1-1/2 hours. It takes 8 to 10 days to come

back to the same body part. This gives the muscle time to grow and rest. Great “sticking point” breaker and gives great size increases.

7. Same as #1 only do straight sets with same weight, do 30 reps and 20 to 40 sets.

Take your time. 8. Same as #1 only do straight sets with same weight, do 8 reps and as many sets that can be done in 1-1/2 hours.

Take your time. 9. Same as #1 only do set of 10 reps, then increase reps by 1 for each new set, go until you cannot go on.

Take your time. 10. Olympic conditioning sets. Do 1 set of 1 rep of military presses. Each set increase reps by 1 until reaching 20

sets. Total reps are 190. Take your time. 11. Don’t do the same training routine all year. The body stops growing without unusual stress put upon it.

Experiment, do odd lifts, odd reps, light, heavy, medium, stretching, contacting, isolation movements, strict movements, concentration movements, power lifting, Olympic lifts, etc. Break your mind’s addiction to the heavy weights.

12. Many body builders believe that hardness training causes their muscles to get much larger when they switch

back to heavy training. They switch back and forth to trick their bodies into very large growth. Plus the new growth is big and hard. Hardness (Density) multiplies itself into larger size when you switch back to heavy lifting.


Bodybuilding Training Strategy

What should be your strategy for getting ready for a contest? What kind of training schedule should you have 6 months out leading to your contest?

Here is where the trouble begins. The majority of male and female bodybuilders get their initial training from male bodybuilders. However, 90 % of all male bodybuilders train incorrectly. So, many trainees pick up the errors of the male trainers.

Over training is the #1 mistake that holds people back from their potential. Our bodies do not recuperate as fast as we think it does. Even if we use the various drugs on the bodybuilding scene today. Because of that I recommend the following:

24 weeks to 12 weeks out: Only lift weights 3 days per week. Monday, Wed., Friday. One body part per day, pose each training day. Cardio on 3 of the resting days. Tuesday, Thursday, Saturday. Total rest on 7th day Get strict with your diet

Approach the 12 weeks out already lean. Don’t try to lose weight the last 12 weeks. 12 weeks to 3 days out Slowly increase your lifting days to 6, slowly increase body parts to all in one day, and pose every day Cardio 6 days, in the morning, when you get up if possible, as far removed from the weight training as possible. Total rest on 7th day Get very strict with your diet.

Do not change your training style, do not superset, giant set or change your resting period between sets. Whatever got you big in the first place just keep on doing that. Increasing the lifting days, cardio days and strict diet will bring you body to a lean condition. Not extreme lifting, dieting, cardio or drugs. Doing anything to the extreme at this time will defeat you on stage.

3 days to contest on Saturday No weights Thursday or Friday, cardio & posing only

The last two days without weights causes a massive pump on Saturday. Do not change your food intake. It is the natural way to “carbo load”. Doing it this way insures that your carbohydrate loading will work properly and on time. If you lower your carbohydrates, then raise your carbohydrates to load, you have a 60% chance of miss timing when the pump will take place.

After the contest, go back to 3 days per week; it has taken you three months to rise to peak condition. You cannot stay there for long without getting exhausted and shrinking in size and strength. Resting is just as critical as training. If you force your body to stay at in peak condition for too long, you will “crash” and it will take 3 months of resting to get back to normal.

It takes your body 72 hours to recuperate and prepare to build muscle from the weight training you performed. It only takes 17 minutes for the body to actually build the muscle tissue. If you return to the gym the very next day to train again, you are retarding your maximum growth potential.

To insure your greatest growth and body shape changes, don’t train for longer then 1-1/2 hours. The body only pumps for 45 minutes, with the warm up and false pump to get the real pump started this is your maximum training session. When your pump leaves you, all growth stops. You must stop also. Leave the gym with energy left in the “gas tank”. You need this energy to grow on during the night. All muscle growth occurs at night during your sleep. This is opposite of all you have ever heard from the bodybuilding “dogma”, but Less is more! Resist the temptation to over train yourself into the ground! You will get bigger and have more shape from volume training. Heavy is good for a short duration, but the body cannot keep up with a constant bombardment of heavy weight.

Two pumping days followed by one day at 75% to 90% of your current strength will make you grow the fastest. During the set, you must have total control, perform the set slowly and go full range of motion. If you cannot do these things, the weight is too heavy, put it down and go lighter.


Diet & Training Strategy

What do I mean by dieting? Most bodybuilder’s think dieting means starving or bulking up. They bulk up their body weight 40 to 100 lbs. and then try to starve themselves into contest condition. This is tragically incorrect. Many bodybuilders have lost their lives because of this false notion of dieting. The new competitors sometimes pick up this error. No bodybuilding contestant should ever be more then 8 lbs. over their estimated contest weight. We need just enough fat to allow muscle growth to happen. The goal is to grow large, lean muscles, not a bloated fat body. That is not bodybuilding but a gross distortion of the sport, mostly perpetrated by the bodybuilding magazines. The dangers of losing massive weight for a contest are many. The #1 danger is the loss of Potassium in the blood from diuretics and sudden weight loss. This vitamin regulates the heartbeat, too little and the heart starts beating in an irregular pattern. Sometimes it stops and does not restart causing instant death. Bananas are a good source of Potassium. The diets I have written up go hand in hand with the training schedule that I state with them. 3 weight training days with 3 cardio days on the rest day. Then it escalates to 6 weight training days and 6 cardio days. These two things must go together. It is an attempt to balance your daily calorie intake with your physical output of energy. It takes a great effort on the trainee’s part to experiment with the food and training to come up with the correct formula that works for them. Each of us are quite different, I call it the “Snow Flake” syndrome. Each of us responds in a slightly different way to food, training and drugs. If that were not true, anyone that trained hard would become a champion. What works for one person may not work for the next person. That is the dilemma of bodybuilding. It takes many years to discover what works for you. My books are an attempt to shorten that experimental period to just a few months. Most people only need to be pointed in the correct direction and off they go towards greatness. Intense volume training will give the results you are after. Most people misunderstand what volume training means. They think it means high repetition training. That is partly true, but not in the way they think. High repetitions can also be achieved by doing more sets. Sets of 8 or even 6, just do more of them. It is the total number of repetitions for 1-1/2 hour training session that counts. It is also the way the set is performed. Slow down and do full range of motion with full control, deep contractions and squeeze at the top. The muscles will grow faster, fuller and the body is much happier doing what you want. To the body, going slower is just the same as going heavy. The muscle fibers are fired full on or full off, they do not fire in a partial manner. So, the heavier you go the more muscle fibers fire off, but the same thing happens when you go slower. When bodybuilders speak of hitting the “deep fibers” they are referring to forcing more fibers to fire off during an exercise. So, going heavy grows muscle and going slower grows muscle. What is the advantage of going slower? That is the $64,000 question! The answer is massive beautiful size at 3 times the growth rate of heavy weights and without the chance of injuries! If you compare the two training methods: heavy verses volume, here is what happens in a 1-1/2 training session. Heavy: only 15 minutes of the weight actually being lifted during the 1-1/2 hour session Volume: 45 minutes of the weight actually being lifted during the 1-1/2 hour session. So volume produces 3 times the stimulation to the body, which translates into 3 times the muscle growth. And the body can handle this kind of stress for more days per week without starting to get stressed out and break something. Heavy training is important to you, but not on a daily basis, the body cannot recuperate fast enough. The most difficult concept of volume training is the fact that unlike heavy lifting, we are not trying to lift the weight; we are trying to stimulate (Ok, torture) the muscle into growing. In volume training the first goal is making the muscle longer with full range of motion. If that is accomplished the body will automatically make the muscle thicker. When these two things are accomplished the body will automatically make the muscle stronger. So, we do not have to worry about getting stronger we only have to worry about making the muscle longer.


Very quickly your strength will secretly develop to levels you only dreamed of. This is a secret trick to gain strength. Kasmire, 6 times strongest man in the world power lifter, in his off-season secretly did repetitions of 100 to increase his strength. He also secretly pushed a car for one mile twice a week to increase his cardiovascular condition without losing any size or strength. It also increased his squatting strength. He broke world records year after year and no one could figure out how he could possibly be doing that. He was the first power lifter to understand that you do not need to be 100 lbs. overweight to be strong. He looked like a 6’– 1”, 320 lb. Bodybuilder 20 years ago. I loved to watch him train in the old Samson’s Gym in Orange. During his training towards a power-lifting contest, he only trained two times a week. He understood well that the body needs time to recuperate. Many of the past power lifters and bodybuilders used to do 6 weeks heavy lifting, take a week off and do 6 weeks of volume isolation training. Power lifters did it to protect themselves from injury. During heavy lifting the large muscles are developed and during volume training the smaller attachment muscles are developed. During heavy lifts it is the smaller muscles, tendons and ligaments that give way and tear apart. I have done that with great success and also I have done 2 weeks heavy with 2 weeks volume and many odd combinations to tease my body into growing again. The bigger you get the harder it is to get bigger. The more tricks you know the easier it is to get growing again. What famous bodybuilders used or use this method? Arnold, Corey Everson. Robbie Robbinson and Serge Nubrey to name a few all used this system. Robbie is 57 years old and Nubrey is in his 60’s all are still going strong with no injuries. It gave them a long and great run in the bodybuilding world. It is a system the body can tolerate for a lifetime. This type of training was a very large secret during the early days. Surge Nubrey started letting the secrets out when he was 42 years old during his seminars. (Which I attended) He stated that he could bench 500 lbs. but he only did so once a year to see how strong he was. He said that he built more muscle mass by benching 230 lbs. for 6 sets and 12 reps. Going slow and teasing or torturing the muscle into growth. He taught that the body grows muscle mass in two ways: 50 % of your strength and 90% of your strength. Because you can train much 3 times longer at 50% then 90%, 50% was the logical choice. The current generation of bodybuilders has fallen into very heavy weights and unbelievably heavy drug use to achieve their goals. The by-product of this mentality is crippling injuries, severe medical complications and death. We now are getting injuries that were unheard of in the past. Not just torn or pulled muscles but shredded tendons, ligaments and muscles. Some can be sewn back together, some cannot, and none of them will ever be the same or look good on stage. Many trainees need kidney and liver transplants and so forth. Many are dead from kidney, liver and pancreas failure. This is beyond madness. This did not happen in the past because it was intense training and not intense drug use that created the champions. One of the contributing factors to the injuries is the use of powerful painkillers during heavy training. This lets them get through the pain barrier and get down to the “deep fibers”. This is stupid beyond belief. That is like begging for an injury to happen. How can they tell if they are approaching their limits with no pain to warn them? Stupid!!! Please do not buy into this mentality. Volume training has some rather unknown features that make it the best choice. Repetitions, whether done together or separately in the 1-1/2 hours causes new nerves and veins to be produced by the brain. These nerves and veins are needed to feed the muscles, take the waste products away and control the contractions. Also, the brain is reprogrammed to take care of the new muscles for the remainder of your life. This is what they call “muscle memory”. If you have an injury-induced layoff and lose a great deal of size, the body will put most of it back in 30 days or so. The second time around to gain muscle is very fast. And if you lay off for a month or two your size will hardly go down. There have been cases of bodybuilders getting out of the hospital and gaining 100 lbs. of muscle in 30 days. Heavy lifters experience rapid size loss after only 2 weeks. That is because the body is very slow to reprogram itself to take care of the new muscle when gained through heavy lifting.


Bodybuilding Exercises Your basic size will come from mass movements, details from isolation movements. Most trainers will not

show you mass movements, only showing you isolation movements. That retards your growth by 80 percent.

You must conquer these movements first, and then move on to isolation movements. #1 Bar Bell Military Press from the floor Mass movement, it develops the entire body all at once. Develops tremendous condition and muscle tone, adds size quickly. No need to go heavy. Forces all 600 muscles to work together as a unit. Reestablishes the motor pathways from the brain to the nerves, muscles, ligaments and tendons. Sets up the body to gain rapidly from isolation bodybuilding movements. Narrow grip develops the triceps more; wider grip develops the shoulders more. Performed by lifting bar to the shoulder, stop, lift bar overhead, stop, lower bar to waist, stop, lower bar to the floor, stop. This automatically keeps the body in proportion. Isolation movements tend to spot develops muscles, putting the trainee out of proportion. Gives lifting “high”. #2 Bar Bell Power Clean Mass movement. Great warm up movement. Develops great condition, muscle tone, adds size quickly. No need to go heavy. Lift bar to shoulders, stop, lower bar to waist, stop, lower bar to the floor, stop. Develops back, legs and calves. Gives lifting “high”. #3 Bar Bell Dead Lift Mass movement, develops great condition, muscle tone, adds size quickly. No need to go heavy. The most difficult exercise in the gym, sucks all of the oxygen out of you in 8 reps. Great for the hips, legs, calves, traps and back. Gives lifting “high”. #4 Dumb Bell Dead Lift Mass movement, allow you to go much deeper, gets deep muscle fibers of your hips, leg biceps and back. Much more difficult then bar bell. #5 Dumb Bell & Bar Bell Stiff legged Dead Lift Mass movement, bend knees slightly, keep back stiff, lift to standing straight up, stop, touch dumb bell or bar to the floor. Develops lumbar muscles, hips and leg biceps. #6 Bar Bell Bent Over Row Mass movement. Develops great condition, muscle tone, adds size quickly. No need to go heavy. Narrow grip makes your lats wide. Wide grip makes your center back thick. Performed bent over, pull bar up to your chest, stop, lower bar to the floor. Use lifting belt, bend knees, and bend way over to take stress off your lower back. #7 Bar Bell T Bar Row Mass movement. Develops great condition, muscle tone, adds size quickly. No need to go heavy. Use only 25 lb. Plates, perform with legs bent, back flat, pull plate to your chest, stop, lower bar to the floor. Develops wide, thick lats and center of back. #8 Deep Bar Bell Squats Mass movement. Develops great condition, muscle tone, adds size quickly. No need to go heavy. You must go deep to hit your hips to the maximum. Develops the leg quadriceps, “tear drop”, leg biceps and the hips. Most male trainees go too heavy which does not allow them to go deep. Thus, missing 80 percent of the benefits of the movement. Gives lifting “high”. #9 Deep Dumb Bell Squats Mass movement. Much deeper then barbell develops hips, leg biceps and back. Much more difficult then bar. #10 Deep Front Bar Bell Squats Mass movement. Develops front top of leg. Very difficult to perform. Much safer if done on Smith Machine. Start light, go deep. Gives stunning look to your legs. #11 Bar Bell Bench Press


Mass movement. Called the squat for the upper body. Develops great condition. No need to go heavy. Vary grip width, go to lower pectoral line, go to neck with elbows out, perform flat, slight incline, slight decline. Breath deeply to expand ribcage, go slow to increase tissue growth. #12 Dumb Bell Bench Press Mass movement. Lying down and seated. Safer then barbell, gets deeper stretch, expands ribcage more, breath deep. Much more difficult then barbell. No need to go heavy. Perform flat, slight incline, slight decline. #13 Dumb Bell Flies Mass movement, lying down, causes rapid pectoral growth. Breath deep, go deep, perform flat, slight incline and slight decline. Stretches ribcage. #14 Dumb Bell Press Flies Mass movement, lying down, causes rapid pectoral growth and thickness. It is a combination of pressing and a fly movement. Dumb bell moves in an arc semi circle. One of the best pectoral movements. #15 Dumb Bell Press Mass movement. Lying down, seated and standing. Press dumb bells straight up and down. Allows you to go much deeper. Develops pectorals, shoulders and triceps. Perform flat, slight incline and slight decline. #16 Reverse Dumb Bell Press Mass movement. Lying down. Perform by griping dumb bells with palms facing your shoulders. All pressure goes to you pectorals. Causes rapid growth. Go deep, breath deep. #17 Dumb Bell Cheating Lateral Rise Mass movement, called Birds, start standing, bent over, raise dumb bells to your sides, bend knees and waist to help bring them to 10 degrees above horizontal, hold for 2 count, slowly lower to your sides. Like a bird flapping it wings, Makes cannonball shoulders, gives thickness left to right, makes you wide. Hits all three heads of shoulder. Front, center and rear. #18 Dumb Bell One Arm Lateral Rise Mass movement, standing straight, dumb bells in each hand, raise one arm up to 10 degrees above horizontal, hold for 2 count, slowly lower arm. Repeat with other arm. Hits center deltoid muscle bundle. #19 Dumb Bell Front One Arm Lateral Rise Mass movement, stand straight up, and dumb bells to your sides. One arm, move to center of body, raise dumb bell to center of body, lift up to center of your face, slowly lower to front of you, then to your side. Repeat with other arm. Hits front deltoid and upper pectoral insert into shoulder. #20 Dumb Bell Rear Lateral Raise Mass movement, seated on end of bench, bend way over, your chin close to your knees, lift dumb bells straight out to your sides to horizontal, hold for 2 count, slowly lower dumb bells. Really hits your rear deltoids.


Contest Preparation The Count Down

Ok, you have chosen a contest 6 months out and you are training to enter that contest. From 24 weeks out to 12 weeks out you are lifting weights 3 days a week, Monday, Wednesday and Friday. On 3 of your rest days you are doing 1 hour of cardiovascular work of some kind. Hopefully you are cross training. (See the cross training section) Consume at least 24 ounces of water per day, right up to the contest. At the beginning of the 24 weeks you are only doing 1 body part per lifting day. It takes you 8 to 10 days to return to the same body part. This gives maximum growth to each body part. Your training shifts from mass movements only to isolation movements only. Lets say 2 weeks of one, and then switch to the other type of training. You are building the big muscles and then building the little muscles. You should be doing 2 pumping days, at 50% to 60% of your current strength, going slow, full range of motion, squeeze the muscle at the top. Lift up and lift down. Lots of volume, more sets or more reps per set, whichever you prefer. 1-1/2 hour session maximum. Strive to slowly increase your lifting poundage each week. Then the 3rd day is done at 75% to 90% of your current strength. This is less volume and a more powerful session. 1-/2 hour session maximum. It does not matter which body part you happen to land on the 3rd day. On the next 3rd day just avoid what you landed on the last time. It also does not matter if it is mass movement day or volume day. Strive to slowly increase your lifting poundage each week. At 16 to 14 weeks out start reducing the time period between mass movements and isolation movements. Say, 1-12 weeks each, then, 1 week each, 4 days each, then 2 days each, then one day each at 12 weeks out. All during this time you have been eliminating all bad eating habits and attempting to be very lean at 12 weeks out. (See the dieting section) At 12 weeks out you should be very lean and very strong. Gently increase your lifting days to 6 days. Work up to it slowly so your body does not go into shock and loss muscle size. The increased lifting days will really increase your leanness. Keep lifting 1 mass movement day and 1 volume day until the contest. However, slowly increase the number of body parts to all in one day, go slowly so you do not shock the body too much. Your body will make great changes right up until the contest. The real you will slowly emerge. At 12 weeks slowly start increasing your cardiovascular load to 6 days. Cross train to wake up the body and mind. (See cross training section) Your eating habits will determine your placing in the contest. If they cannot see your true figure through the fat, you lose. In my diets I have many EFAs in them that is Essential Fatty Acids. This is a great TRICK! Increase them and you can decrease the amount of carbohydrates you need to consume. The body will produce a clean burning carbohydrate like substance in the liver by breaking down the EFAs. This is how the Pros lift heavy getting ready for a contest and eat less. Don’t eat the same thing each day of the week, have protein days, carbohydrate days, green vegetable days, fasting days (Maximum 1 day a week, if you are behind) Carbohydrate load Wednesday, Saturday and Sunday. 25% fats, 55% protein and 20% carbs. Too many carbs during the week increases insulin production, which decreases the production of the fat burning enzymes. Eat slow release carbs like oatmeal to “trickle in” the carbs. This allows the fat stores to be used for energy instead of carbs. Reload the carbs three days a week. Your brain, organs and muscles operate off of them. At this time you should be pre-cooking your meals and carrying them with you in a cooler box. Trust no one to prepare your meals. A little too much salt or fat at this time will set you back weeks! Do not eat at restaurants. Secrete recipes might have salt or animal fat in them. Bring your own food if dinning at a friend’s house, they will understand.


Don’t forget to start removing your body hair 12 weeks out to get your body used to it. Work on the skin as well, soft, flexible skin reflects the bright lights better. This reflection shows off more detail and cuts, as does the skin being dark. Get a base tan early. Also, in my diets are many supplements that increase your immune system. During the 24-week period leading up to a contest the body is put through a tremendous strain. During this time the immune system has a tendency to go down from a lack of enough energy to go around to all systems. These supplements and the EFAs correct this problem and let you train with great intensity with a lower amount of food. You will not get sick if you follow my advice. Most of our contest training is done during the winter and the flu season. Be prepared to defeat the flu and anything else that comes around. At 24 weeks to 12 weeks out you should have been posing each weight lifting day, which is 3 per week. From 12 weeks to the contest the same is true only now it is 6 days of weight training and posing. Bodybuilding poses help your body grow and blossom out. Remember practice holding your abdominals in and your chest up. This must become very natural for you to hold for long periods of time. And you must be able to this while walking, turning and getting into your pose. From 12 weeks down to the contest, do a full dress rehearsal once a week. Take progress picture and/or a video of the practice posing. This must become second nature to you. During the confusion of the contest, it is easy to become disoriented and develop stage fright. It happens to the best of us. Only constant practice posing will help you overcome the chaos of the contest. If you practice enough, your brain and body will run on automatic no matter what happens contest day. So we will assume you have the following: Body is developed to the maximum Ribcage is stretched out for more shape Abdominals are well developed and tight All three pectoral muscle heads are developed Body is lean Two posing trunks fit you well, one for practice, one for show Happy with progress pictures Happy with practice posing Skin is tanned Skin is soft, oiled and flexible Body hair removed, hair under suits should be trimmed short. Pro Tan for contest Bikini Bite for your suits Posing oil If you are behind in your weight loss schedule, sit in the ocean for 1 hour or get on a boogie board with swim fins and slowly paddle around for 1 hour. (See Ocean weigh loss section) This also consumes the extra skin left over like nothing else. The last and most important item for the contest is WATER under the skin. The extra water under the skin must be removed temporarily for the contest. One can only deplete their water for a short period. One or two days, three days at the most. If you start depleting water sooner then that, the body will start holding water instead of losing it. If you have been following my training plan, you will be holding a very small amount of water and it will be easy to remove. There are many methods to deplete your water. Not everyone responds the same to each method, so you will have to experiment and see what works for you. I will go through the “Old School” method first. Old school method Water and salt intake remain the same until the last week, then all salt is dropped, from Wednesday on water intake slows down to 1-8 oz. glass of water per day. Take water in the form of ice, chew on ice chips when thirsty. If thirsty in the gym, rinse mouth out with fountain water, but spit it out without swallowing any. The last three days start taking 100 mg. Potassium, increase B6 time release tablets to 300 mg. Per day. Potassium holds water inside of the cell. Take Dandelion root tablets these last three days (Natural diuretic) this should dry you out like a prune. We only want the skin water to leave, not the muscle water. Harsh artificial diuretics remove large


amounts of muscle water leaving you flat and unable to pump on contest day, not to mention your potassium, exposing you to sudden death. One could add 2 tlb. spoons of Apple Cider Vinegar to the water you drink as well. New method Increase salt intake during the second week prior to contest. No salt after Tuesday, the week of the contest. Take potassium tablets rest of week or Nu-Salt substitute, it is potassium only, drink 1 gallon of water per day Tuesday and Wednesday, drink ½ gallon of water on Thursday, 8 ounces on Friday in the form of ice chips. Take large amounts of Dandelion root tablets Thursday and Friday and Saturday morning. This fills the muscles with water and drains it from the skin. This really works well for some people, not so well for others. You must experiment to see what works for you. Some people take Dandelion root the last week to get their bodies used to passing a lot of water, then on Wed. Thursday and Friday, the cut down on the water to achieve cuts they want. Body will only tolerate low water for three days maximum. No matter what method you choose here is another great water trick to help with your skin water. The last two weeks before the contest do 1 hour on the stationary bike wearing a Vinyl Sauna Sweat Suit. Before putting it on rub BBF Sweet Sweat cream all over your body. (See source section) This cream induces heavy sweating and is good for your skin. This will pump out an enormous amount of water. Keep a water bottle with you and sip as you go to avoid getting dehydrated. Watch out to not get overheated as well. Don’t carbo deplete or load, just eat your usual, stop lifting weight on Thursday and Friday, keep doing the cardiovascular and posing. Not lifting weights for those days will do the carbo loading you are looking for and it will be right on time. The morning of the contest eat your usual breakfast. 45 minutes before you are to go on stage for the pre-judging eat 1 or 2 Three Musketeer candy bars. They have straight spun sugar in them and will make you pump like never before. Drink an 8-oz. Apple Juice with it. Carbohydrates need a little water to go into your system. Some people drink red wine, which works too. But if you are nervous it might make you sick to your stomach. I much prefer the Apple Juice. The pre-judging is where you win or lose. The night show is mostly for entertaining the audience. Most scores don’t change from the pre-judging. Put great effort into the pre-judging. Good luck!


Bodybuilding Diet 24 to 12 weeks out #1 For hard training contestants, 3 weight days & 3 cardio days Increase energy & muscle, decrease fat levels, lifts the spirit, minimum of shopping or cooking Monday thru Saturday (Try to drink at least 24 ounces of water each day, cleans your blood)

Meal #1 (Within 1 hr. of rising) (Breakfast is biggest meal of the day) 1 gram L Glutamine on empty stomach (On training day only) (Cell volumizer, prevents muscle cannibalization, boosts immune system) 1/4 cup steel cut oatmeal, Soymilk (no cow milk ever) sweeten with honey or Splenda With sliced bananas, strawberries or melon pieces. Never use sugar, sweeten with honey or Splenda. 4 to 6 egg whites, scrambled, 4-oz. red meat (Buffalo is best, 96% lean) (Cook in Extra Virgin Olive Oil, not butter or margarine) Alternate red meat with 4 oz. of fish. Red meat for power, fish for leanness. 1 cup hot Green Tea, (raises metabolism) no sugar, use honey or Splenda. Just after this meal take the following: 2 Sportabs, 2 table spoon of Flax Seed Oil (EFA Omega 3 & 6 amino acids, boosts energy, weight loss) 1 - 500 mg. tablet L-Carnitine (Boost immune system) 1 - 100 mg tablet Co-Q10 (Boosts immune system) 5 amino Acid tablets, 1 gel cap of 800 units natural Vitamin E (makes muscles & breasts firmer) 2 tablespoons of Medimucel (Colon cleaner) 1 baby aspirin (Thins your blood) Avena Sativa, 750 mg. tabs 3 times daily. (High energy, protects male hormones from bonding and conversion) Meal #2 (Light snack, 3 hours after meal #1) 2 table spoons of Flax Seed Oil, 5 Amino Acid tablets 1 large apple, with skin 1 serving 6 oz. Non fat Fruit Yogurt (Contains Lactobacillus Acidophilus culture, good bacteria) Meal #3 (2-1/2 hours after meal #2, lunch) 2 table spoons of Flax Seed Oil, 5 Amino Acid tablets 4 oz. chicken & greens salad, medium 1 cup hot Green Tea, no sugar, use honey or Splenda. Meal #4 (Light snack, 2-1/2 hours after meal #3) 2 table spoons of Flax Seed Oil, 5 Amino Acid tablets 1 bowel of low salt Chicken Noodle soap. (or Beef Barley or Vegetable) 1 cup hot Green Tea, no sugar, use honey or Splenda. Meal #5 (Dinner) 2 table spoons of Flax Seed Oil, 5 Amino Acid tablets 1 Medium green salad, Vinegar & Oil dressing only 1/4 raw pineapple or raw grapefruit 4 oz. Red meat, (Buffalo top sirloin or hamburger is best) Grilled or barbecued not pan-fried if possible, cook with Extra Virgin Olive Oil. Alternate red meat with 4 oz. of fish. Meal #6 (1 hour before bed) 2 Tablespoons of Flax Seed Oil, 5 Amino Acid tablets 6 oz. Of non-fat fruit Yogurt. 10 oz. Of micro waved mixed green vegetables. (Add Extra Virgin Olive Oil to taste) 2 large prunes. (Not cooked) 2 Tablespoons of Medimusel Carbohydrates loading days are: Wednesday, Saturday and Sunday. Too many carbs during the week slows your fat burning. 25% fats, 55% protein and 20% carbs. Use rice or pasta to carob load. Notes: If hungry between meals eat any type of fruit, low fat Yogurt or take 5 amino acid tablets. Alternate Flax Seed Oil with UBE Oil Blend and Cod Liver Oil Capsules This diet is a general guide; you must adjust the food portions to suit your individual body type, training intensity, daily workload, social life and cardio. The goal here is to get yourself lean prior to 12 weeks before the Contest. The last 12 weeks should be spent refining your body. Forcing weight loss the last 12 weeks leaves your body weak, exhausted, small and deflated.


Bodybuilding Diet 12 weeks to contest #2

For hard training figure contestants, 6 weight days & 6 cardio days Increase energy & muscle, decrease fat levels, lifts the spirit, minimum of shopping or cooking Monday thru Saturday (Try to drink at least 24 ounces of water each day, cleans your blood) Meal #1 (Within 1 hr. of rising) (Breakfast is biggest meal of the day) 1 gram L Glutamine on empty stomach (On training day only) (Cell volumizer, prevents muscle cannibalization, boosts immune system) 1/4 cup steel cut oatmeal, Soymilk (no cow milk ever) sweeten with honey or Splenda With sliced bananas, strawberries or melon pieces. Never use sugar, sweeten with honey or Splenda. 4 to 6 egg whites, scrambled, alternate with 4-oz. red meat & 4 oz. of fish. Red meat for power, fish for leanness. Fresh water fish only the last 2 weeks. 1 cup hot Green Tea, (raises metabolism) no sugar, use honey or Splenda. Just after this meal take the following: 2 Sportabs, 2 table spoon of Flax Seed Oil (EFA Omega 3 & 6 amino acids, boosts energy, weight loss) 1 - 500 mg. tablet L-Carnitine (Boost immune system) 1 - 100 mg tablet Co-Q10 (Boosts immune system) 5 amino Acid tablets, 1 gel cap of 800 units natural Vitamin E (makes muscles & breasts firmer) 2 tablespoons of Medimucel (Colon cleaner) 1 baby aspirin (Thins your blood) 1-100 mg. B6 time release tablet (reduces water retention) Avena Sativa, 750 mg. tabs 3 times daily. (High energy, protects male hormones from bonding and conversion) Meal #2 (Light snack, 3 hours after meal #1) 2 table spoons of Flax Seed Oil, 5 Amino Acid tablets 1 large apple, with skin 1 serving 6 oz. Non fat Fruit Yogurt (drop the Yogurt last 2 weeks) Meal #3 (2-1/2 hours after meal #2, lunch) 2 table spoons of Flax Seed Oil, 5 Amino Acid tablets 4 oz. chicken & greens salad, medium 1 cup hot Green Tea, no sugar, use honey or Splenda. Meal #4 (Light snack, 2-1/2 hours after meal #3) 2 table spoons of Flax Seed Oil, 5 Amino Acid tablets 10 oz. Mixed green vegetables. No soup the last 2 wks. 1 cup hot Green Tea, no sugar, use honey or Splenda. Meal #5 (Dinner) 2 table spoons of Flax Seed Oil, 5 Amino Acid tablets 1 Medium green salad, Vinegar & Oil dressing only 1/4 raw pineapple or raw grapefruit 4 oz. Red meat, (Buffalo) Alternate red meat with 4 oz. of fish. Fresh water fish only the last 2 weeks. Meal #6 (1 hour before bed) 2 Tablespoons of Flax Seed Oil, 5 Amino Acid tablets 6 oz. Of non-fat fruit Yogurt. (drop the Yogurt the last 2 weeks) 10 oz. Of micro waved mixed green vegetables. (Add Extra Virgin Olive Oil to taste) 2 large prunes. (Not cooked) 2 Tablespoons of Medimusel Carbohydrates loading days are: Wednesday, Saturday and Sunday. Too many carbs during the week slows your fat burning. 25% fats, 55% protein, 20% carbs. Use rice or pasta to carob load. Keep adjusting the portions to suit your individual body type, training intensity, daily workload, social life and cardio. You must balance your calorie intake with your physical output. No starving, extreme cardio or training! That will defeat you on stage. Sit in the ocean water for one hour to rid your body of extra fat and water. Several pounds can be lost each hour, ½ will be fat, and ½ will be water. If you cannot get to the ocean, sit in bathtub with large bags of ice, put in 4 cups Epsom salts with you. This is almost as good. Or hot tub with heat turned off, Epsom salts as well if owner will let you. Treat your skin with Olive Oil afterward.


Brief explanation of ingredients of this Diet Water The less water you drink per day the more the body will try to retain water. Plus it will order the kidneys to let more waste fluids circulate in the blood stream. More waste in the blood stream causes nausea, low energy and illness. The trick is to drink plenty of water so the body will not retain it. Natural diuretics and heavy training will help pass the “extra” water through the body. Steel Cut Oatmeal Oatmeal is a long lasting carbohydrate and blood cleaner. Steel cut means it is natural and whole, not rolled or steamed. Bananas Bananas are good sources of carbohydrates and are rich in potassium. Potassium regulates the heartbeat by giving it “rhythm”. Plus Potassium regulates the water on the inside and outside of the muscle cells. High Potassium levels cause the water to go into the cells and stay there. The “leaking” of water out of the cell and out under the skin is stopped. Your muscles are larger and give your skin a clean, tight, healthy and beautiful appearance. Hot Green Tea Tea is a natural diuretic, that is, it causes the body to eliminate more of its extra water. This again makes your skin look more beautiful and tight. Green Tea raises your metabolic rate, which caused weight loss. Creatine Creatine is a natural protein that your body produces. Supplemental Creatin causes lean muscle gains, high energy, and high pump when training and reduces body fat. The average man will gain 9 pounds of muscle and loss 5 pounds of fat. The average woman will gain 5 pounds of muscle and loss 4 pounds of fat. Vitamin Pack Our bodies are a massive complex chemical factory. We require many minerals and earth elements to properly manufacture the various chemicals, proteins, hormones, enzymes and so forth. If we do not ingest these elements our bodies begin to shut down various operations causing sickness and death. Example: Vitamin E is a naturally occurring vitamin in all plants, taken as a supplement it incurs high energy levels, high libido and gives the skin a beautiful tone and fullness. It also makes the connection between cells much stronger. This makes the skin, muscles and breast tissue much firmer and rounder. Medimucel This is a colon cleaner and it speeds up the digestive system. It also adds oxygen to the system like bran does. It will cause less fat absorption and eliminates a great deal of water. It has a “sliming” effect on the waistline. This is due to less water retention and the intestines are smaller in diameter. This is an old weight loss trick. Apples Apples are a good clean source of carbohydrates, fine grain roughage and they contain Pectin. Pectin is a enzyme that causes fat to come out of storage and go into the blood stream where there is a chance to burn it as energy or eliminate it thru the urinary tract. Non Fat Yogurt Yogurt is a good clean source of protein and it has a bacteria culture in it. (Lactobacillus Acidophilus) These “good” bacteria can be destroyed by mental and physical stress. Therefore it helps to add it to your digestive system on a regular basis. Ulcers kill these bacteria, thus compounding the original stomach problem, making the ulcers much worse. Whey Protein Protein consists of 8 essential Amino Acids. Protein from whey is very clean and not fattening. Your body needs a large amount of daily protein to rebuild all of its vital organs and build muscle. With these 8 essential Amino Acids the body can manufacture all of the other Amino Acids and enzymes it requires. Also, it can convert Protein into Carbohydrates for energy. The reverse is not true. It cannot convert carbohydrates into Protein. When your body experiences hunger it is asking for Protein, not carbohydrates. When hungry eat a small amount of protein and the hunger will disappear. Example: Eat a whole pie and you will still be hungry. Green Salads It is a good source of carbohydrates and fine, medium and course grain roughage. Roughage is needed to speed digestion, and keep the digestive system oxygenated.


Raw Pineapple Raw pineapple has an enzyme in it that causes fat to come out of storage and go out into the blood stream. It can then be burned for energy or eliminated thru the urinary tract. Red Meat This is needed to build muscle and gives great strength and energy. Also makes one aggressive, needed for heavy training. Use red meat sparingly; it is high in fat content. Use Buffalo meat, it is 96% lean. Prunes Prunes cause the bowels to quickly eliminate its contents. Just as fruit does only much faster. This gives less time to absorb fat, makes the waist appear “slimmer” because intestines are smaller in diameter. Honey Honey is a naturally occurring mild sweetener; it has one molecule in it. The body will let it circulate until it is used for energy. Refined sugar has two molecules in it and is too strong. The brain is over stimulated by it and the body responds by quickly storing it as fat.


Bodybuilding Cross Training Cardiovascular

Most male bodybuilders and power lifters do their cardiovascular training on the treadmill or stationary bike. This works, but cross training works much better and is a lot more fun. The idea is to get your heart rate up for 20 to 60 minutes, 60 minutes being the best. This cleans out your blood system and lungs. Your lungs collect water if you do not do cardiovascular work. Cross training cardiovascular increases your lifting strength 20%. Keep changing what you do for cardio and no boredom will set in. What would qualify as cross training? Indoors Treadmill Stationary bike Stair climber Stair climbing (real stairs) Outdoors Pushing a small pickup truck (the best) Walking outdoors Walking on the beach in deep sand Running in deep sand Running in the ocean water Swimming in the ocean Sitting in the ocean for 1 hour Slow running (never fast run for distance) Wind sprints Hiking in the hills or mountains Biking on the bike trails Rowing a real boat or racing hull Lets go through each item one by one. The treadmill in the gym is very convenient to use, speed it up and down every minute or so, change the incline to make your heart rate go up and down. This helps with the boredom as well. Stationary bike is also great to use, speed it up and down also, stand up and sit down to vary the work load. The stair climber is fun, go faster and slower, never the same pace. Stair climbing real stairs is very good for you, vary your speed, go slow, and go fast. Pushing a small pickup truck, Great cardio workout, work up to this one, very difficult to do, increases hip and leg strength, no muscle or strength loss. Walking outdoors, that’s speed walking, work your way up to walking 3 miles at a brisk pace. 11-minute miles are very good. Beach walking, deep sand, is great and stretches out your calf muscles, which makes them bigger. Work up to Beach running, really stretches out your calves. Running in the ocean, cold water stimulates you to lose weight and stretches out the calves. Swimming in the ocean, cold water makes you lose weight and water, watch your heart rate, it can go really high in the water. Sitting in the ocean also makes you lose weight and water, much easier then swimming. Slow running, really works the calves, makes them large with shape, no muscle is lost if you do 15 minute miles (very slow) about a normal walking speed. Wind Sprints, great for the legs and upper front legs the most, shapes the hips, no muscle loss if you sprint 30 yards, walk 30 yards. Hiking, the varying inclines are great for your legs and heart. Biking, on the bike trails, not the streets, work up to 7 miles at a fast pace, with seat low to work legs. Rowing a boat, good for the back and lats too.


Bodybuilding Ocean Weight Loss Not one person has ever believed they can lose weight just sitting in the ocean for one hour. So I will devote this section to the subject and try and discuss it thoroughly.

The bigger you are, the more weight you will lose per hour. If the trainee is 50 to 80 lbs. overweight, they will lose 10 or 12 lbs. in one hour. Just sitting, no swimming. ½ is fat and ½ is water. The salt dehydrates the skin and the cold burns stored fat. The muscles are protected because they are the “furnace” that produces the heat in our bodies. Fat releases 3000 calories per pound verses 1500 calories per pound of carbohydrates. Much more heat is produced by fat then carbohydrates. The body is in a serious emergency, if our body temperature goes down by two degrees we pass out and die. We are using hypothermia to lose weight.

Within two minutes of being up to your chest or neck in the cold water, the thyroid is rapidly raising to meet the challenge of this terrible heat loss. The body always wants to conserve fat for an emergency and this is one. The heart operates directly off of fat, it is the only organ that does, the rest operate off of carbohydrates. That is why the body is so reluctant to burn fat when we exercise. It consumes that energy source last to make sure the heart has energy to operate on.

Why does this work? We are warm-blooded mammals; our constant temperature of 98.7 allows us to be active anytime of the day or night. When we enter the water we start losing body heat at 22 times the rate of losing body heat in just the atmosphere. (Air)

There was a real life story years ago about a sailor that fell off a ship just off shore from our coast. They found him after he had been floating on his back in the cold water for 12 hours. He had lost 90 lbs. during his stay in the water. If he had not been over weight he would have died from hypothermia. He was losing 7-1/2 lbs. per hour while in the water.

Using cold water means you do not have to STARVE to lose weight. If your training and diet are balanced, the weight will stay off once it is lost in this manner. The new level of your metabolic rate will stay up for 5 days. Go to the ocean again at that time or sit in a bathtub with bags for ice and 2 cups of Epsom salts. A hot tub with the heat turned off works very well, plus 2 cups of Epsom salts. The salt will not harm the hot tub; they are designed to handle chlorine.

Sitting in the cold water is very difficult and boring. You have nothing to do but concentrate on how cold you are. It helps a great deal to have a friend join you. I use a swimmer’s stopwatch to time myself or I want to get out in just a few minutes. I shoot for 1 hour but must stay in for at least 30 minutes to have any effect. In the winter the water temperature goes into the 50’s and I can only go into my waist for 30 minutes before turning blue.

If the wind is blowing hard, do not go into the water, the chill factor is so great it will make you sick.

Bring along some hot Green Tea or Hot Coffee in a thermos mug, sweetened with honey. If too cold or you start to shake uncontrollably, get out for while, drink the hot liquid and honey to get some carbohydrates back into your system. It is a total of an hour and not a constant hour that counts to the body. It is OK to get in for 15 minutes or so and then get out for 10 minutes to get warm for the next 15 minutes in the water.

One of the greatest benefits for any contestant is the fact that the cold water also consumes the extra skin on your body from the weight loss. I think the body is reducing surface area of the skin to try and stop the terrible heat loss through the skin. It will tighten up your stomach skin like nothing else in this world. This is a really good trick.

Losing weight in this manner means no STARVING or OVER-TRAINING to get ready for a contest!!!

Once you get home take a luke warm shower or bath and treat your skin to some oil or skin cream to replace the natural oil the salt took out. Extra Virgin Olive Oil with some body oil and water in a sprayer is good and quick to use. Do not get into a very hot bath or shower; you will lower the thyroid charge you just got from the cold water.

I wish I could claim to be the inventor of this great fat loss trick. Back in the 1970’s or 80’s I read a magazine article about it in Iron Man magazine. I think that was the magazine, they kept changing owners and names quicker then we could keep up.

I have only seen this in print that one time. In his magazine articles or his book Arnold spoke of “swimming in the ocean 20 minutes every day and running on the beach every day. I did not “connect the dots” until I read the magazine article. I was raised at the beach; I should have come up with this!

Try it and see! It works!


Bodybuilding Recipes #1 Recipe 6 egg whites, 1 egg yoke, ½ med. sliced potato, 10 sliced black olives, 2 sliced small mushrooms, 1 table. Spoon of ground Romano cheese, season with ½ whole garlic. 1 diced med. tomato (optional) 4 oz. Buffalo meat, cut into ¾” squares, Cook meat & potato first, with Pam and Extra Virgin Olive Oil, combine eggs and other ingredients, put into pan with the meat and potatoes, scramble everything together. Salt to taste. Alternate meat, 1 inch slice of Jimmy Deans Hot Sausage, cut into little pieces. #2 Recipe 6 egg whites, 1 egg yoke, 10 sliced black olives, 2 sliced small mushrooms, 1 table. spoon of ground Romano cheese, season with ½ whole garlic. Cook with Pam and Extra Virgin Olive Oil, put eggs and other ingredients into pan, scramble everything together. Salt to taste. #3 Recipe 6 egg whites, 1 egg yoke, 1 tablespoon of ground Romano cheese, and season with ½ whole garlic. Cook with Pam and Extra Virgin Olive Oil, put eggs and other ingredients into pan, scramble everything together. Salt to taste. #5 buffalo steak 8-12 oz. steak, 1 inch thick, mince whole garlic, rub on steak, rub on Extra Virgin Olive Oil, cook in pan with Pam and Extra Virgin Olive oil, medium heat, cover for 3 minutes per side #6 Recipe, from Robby Robinson Cut up 8 to 10 Broccoli Spears, 1 whole carrot (sliced at an angel) 1-Medium sized yellow crookneck squash (sliced thin) you add 1cup of spinach at the end. Prepare skillet with medium to high heat. Put 3 tablespoons of olive oil into pan. Add one sliced tomato and 2 to 3 dashes of salt Spike Seasoning or sea salt. Slowly sauté the tomato and the seasoning together until the tomato starts to soften. Slowly add the veggies and keep it covered. You can sprinkle a little garlic powder as they cook. By slowly adding a ¼ cup of water as you are stir-frying, the veggies will soften and become tender but don’t over cook it. Ready to serve with rice and your choice of protein. #7 Recipe for steak sauce, from Robbie Robbinson Add to a little water; olive oil, sea salt, 1 table spoon of W. W. flour, 1 garlic cube (crushed up) salt free Spike, ¼ of a tomato. Stir on low heat while adding a little water. That will create a nice thick sauce. Once steak is done, pour this sauce over the meat. Also works as a marinate. #8 Recipe for Oatmeal Muffins, from Robby Robbinson 2 cups steel cut oats, 12 egg whites, 2 chopped Granny Smith apples, 1 tsp. cinnamon, ½ tsp. vanilla extract, 3 table spoons of Splenda, 1 tsp. grated orange/lemon zest, ½ cup raisins (optional) Combine all ingredients, mix with electric mixer for 2 minutes. Pour into nonstick muffin pans. Bake at 375 for 15-20 minutes. Store in zip lock bags or Tupperware in refrigerator. #9 Recipe for Oatmeal Pancakes, from Robby Robbinson Mix left over cooked oats with oat bran flower, an egg, water and a little olive oil. Mix and put into frying pan with a little olive oil. #10 Recipe for Oatmeal Pancakes 3 servings, 3 cups steel cut oatmeal, 1 qt. Soy milk soured with 1 tsp. Lemon juice per cup, 1 cup whole wheat flour, 2 tsp. baking soda, 2 tsp. Salt, 4 whole eggs. Combine, the batter will be rather thin. Cook on hot griddle, with Pam or olive oil, until golden brown.


Vitamins, Supplements & Misc. Tricks for Bodybuilders Look each one of these up on the Internet to get full description of their properties Flax Seed Oil Contains Omega 3 and 6 fats, EFA, (essential fatty acids), gives high energy through the liver. Clean burning calories. Reduces appetite, increases energy with fewer carbohydrates. Speeds weight loss, improves immune system. This is a very good Trick. Great for getting lean. Eat less food, have more energy. 100 calories per tablespoon. Cod Liver Oil Same as Flax Seed Oil, EFA, cheaper, use capsules, has poor taste, contains better balance of Omega 3 & 6 fats, good to alternate with other oils. UDO Oil Blend Blend of many oils with Omega 3& 6 fats, EFA, good to alternate with other oils. www.netrition.com Extra Virgin Olive Oil, has EFA in it, cook everything in this oil. Extra Virgin means it is from the first pressing of the olives and has less acid in it, acid comes from the pit. Which makes it sweeter and better tasting. Into a hand sprayer, put ½ inch of Olive Oil, ¼ cup of body oil, fill the remainder of the container with water. Hang on shower door, shake sprayer, and then spray your body with this mixture after each shower. Very good for the skin, helps it stay soft, flexible and moisturized. Replaces our natural oils lost through ocean swimming, swimming pool, hot tub chlorine and sweating from strenuous exercise. Black Olives, has EFA in it. Add these to your diet whenever possible, water packed only. Sport tabs / $18 per bottle of 90 Sport Tabs International Inc., PO Box 2233, Camarillo, CA 93011 Order from website. www.sportabs.com High Potency vitamins with trace minerals. Very important for general bone, ligament and tendon strength. Stops joint pain. Protects the heart and veins from getting clogged up. Will not upset your stomach. I have been using these for 29 years. Vitamin E, liquid capsules only Liquid capsules 800 units each, one per day, only natural works correctly. Gives high energy levels, increases libido, prevents and heals stretch marks, makes skin very smooth and beautiful. Works as powerful detoxifier for the liver. Heals muscle tears and pulls. Makes muscle and breast tissue fuller and firmer. Once a month break open capsules and rub oil all over your body to soften and feed the skin. Makes skin very soft, smooth and flexible. L-Carnitine tablets Is an amino acid found in high concentrations in the heart and liver tissue. It helps in metabolizing fatty acids and carbohydrates into energy. Enhances the rate of energy production. Works with CO-Q10, an antioxidant and immune system enhancer. Helps prevent fatty build up in the heart and liver. CO-Q10 Anti-aging, stimulates the immune system, lowers blood pressure, increases endurance, anti-oxidant, reduces free radicals in the body, lowers body weight, and slows the aging process. L-Glutamine powder Protects muscle tissue from canabizing action after heavy exercise, cell volumizer, boosts immune system. Supports protein synthesis and glycogen production. Gluecosamine & MSM A natural substance manufactured by the body. Helps repair soft tissue of the joints, tendons, ligaments and muscles. Stops the pain and heals injuries to the joints. I use it for my arthritis pain, works wonders for it. Stops the pain, stiffness and progress of my arthritis. All trainees should use this to protect their joints from injury. Buffalo Meat Red meat with low fat content, 96% lean meat, gives strength, power and muscle growth without the fat build up of cow meat. Best source I have found is www.buffalogal.com. The meat is juicy, tender and delicious. I like the Top Sirloin and hamburgers. The European bodybuilders eat horsemeat; it is also low in fat.


Fish Great low unsaturated fat meat source. Makes you lean. Have Omega 3 & 6 fats. Good to alternate with red meat and chicken. Ocean fish are high in salt content; do not eat ocean fish the last 8 weeks before a contest. Eat only fresh water fish like, Catfish, Talopia, Trout, etc. Farm raised Salmon is high in fat, keep that in mind when trying to lose weight. Steel Cut Oatmeal Natural oats, not rolled or steamed, gives more energy. Reduces cholesterol in the blood, long lasting, slow release carbohydrate. Soymilk Alternative to dairy milk, no fats, no lactose, good protein source. Great with cereal or oatmeal. Splenda Denatured sugar, made from real sugar, tastes like sugar, no calories, suitable for people with diabetes. Can be used in any food or beverage. Measures and pours like sugar. Stays sweet during baking or cooking. Satisfies your sweet tooth without the calories. Dairy Products Cow milk and dairy products are your worst enemy! Very fattening even in small amounts. Dairy fat goes right under the skin and stays there. DMSO A penetrating industrial solvent discovered and used by power lifters to cure chronic joint pain. Promotes healing and stops pain in joints, muscles, ligaments and tendons. Also used to carry medicines through the skin and into the body without needles. Strength of medicines put in this way is 50% less then using a needle. It is toxic to the liver and should be used sparingly. Always take Vitamin E with it to de-toxify the liver Pure Emu Oil Organic oil made from the Emu bird. Non-toxic, it is very penetrating and will carry medicines through the skin and into the body without needles. Strength of medicines put in this way is 50% less then using a needle. Works very will for arthritis pain, muscle strain and joint pain. Very safe to use. www.prescribedbynatue,com Protein powder Pure Whey and Egg White powders are the best and least fattening. They contain all the essential amino acids the body requires to function and grow large muscles. However, even these tend to put on fat tissue. Therefore, they should only be used when putting on large mass. One alternative for contest preparation is eating one meal a day and the rest is protein powder. I do not recommend this, as it is not good for your health. Amino Acid Tablets Very good alternative to protein powder. Gives the muscles the protein they need before and after training. But low enough quantities to not flood the body with protein. Helps break down other foods you eat. They will not cause fat to be deposited in the muscle or under the skin. Great for contest preparations. Safe alternative to protein powders. Caress Bath soap Use this soap when you shower or bath. It has body oil inside of it. Keeps your skin soft, flexible and moisturized.


Progress Chart

Sometimes only the measuring tape can see the changes taking place.

Measurements WK 1 WK 2 WK 3 WK 4 WK 5 WK 6 WK 7 WK 8 Date Chest expanded Chest resting Arms Flexed Arms resting Forearms flexed Forearms resting Waist tight Waist resting Thigh flexed Thigh resting Calf flexed Calf resting Around shoulders flexed

Around shoulders resting

Morning body weight


Bodybuilding Source Page Sources of information & products for contestants

www.musclecontest.com Figure event schedules, Sells Pro Tan, Posing Oil and Bikini Bite. General contest information. Good links to other websites. www.knitwitbikini.com Figure contest suites standard & custom made, male bodybuilder suits also. 310-821-3876 www.dreamwareonline.com Has a latest suit design for figure contestants. Mother’s Market 2963 Michelson Dr. Irvine, 949-752-6677 405 & Jamboree, sells High Lignans Flax Oil, cold pressed, cold processed, must be refrigerated, 32 oz. for $29.00 www.barnsandnoble.com Sells used copies of “The Fat Burning Diet” by Jay Robb, about $11.00, recommended by Robby Robbinson. This is his method of dieting. This is the best and easiest diet I have ever studied. www.netrition.com Source of Udo oil, blend of many EFA oils, good balance of Omega 3 & 6 fats. www.sportabs.com Source of Sport abs, best multi-vitamin tablets on the market. I have been taking them for 29 years. http://www.mont-wy-buffalo.com Source of best buffalo meat available. Shipped frozen, low cost shipping. www.prescribedbynature.com Pure EMU oil, good for joint pain, takes medicine through the skin like DMSO, but not toxic. www.bestforminc.com Best work out clothes, gym clothes www.lanaseggwhites.com Good source of pure egg whites by the gallon. www.titleboxing.com Sells BBF Sweet Sweat, 6.5 oz jar: $17.99 and Vinyl Sauna Suits: $9.99 (water loss suit) Electronic body fat monitor, $24.99, body fat monitor & scale, $99.99 & $49.99 www.webvitamins.com Sells Avena Sativa by Action Labs, $17.00 for 100 tabs, take one tab three times day. Increases strength, muscle, sex drive and energy in men and women. Protects hormones from bonding with other compounds. Very important supplement to take. Prevents conversion of male hormones to female hormones in men and women. http://www.tigerfitness.com/Taraxatone.htm Sells Taraxatone water pills, $17.00 for 60 tabs, over the counter diuretic spares potassium and does not effect muscle water only skin water. Lose up to 12 lbs. of water in 3 days. Much safer then prescription diuretics. http://www.jantana.com Sells instant sun tan products, dark or golden, has airless spray on formula that is used with your airless sprayer. $10 to $30 each. Pre tan scrub, hair remover, deep moisturizer, posing gel and more. http://www.airbrush-depot.com Sells hobby airbrush air compressors for artists and airless tan spraying. Airless compressor $129, airless brushes for $100, other attachments.


http://www.andreascahling.com Sells posing suits, men and women, tanning products, best is golden tan SKU: CS44, 4 oz bottle $16.95, other products. www.robbyrobinson.net Great discussion board, he tells the truth about training and nutrition. Will have videos on training, diets and pictures. http://www.musclemayhem.com Huge source of all information on men & women bodybuilding, figure and fitness. Nitric Oxide Booster NO3x Extreme A-AKG Mfg. by TSN Labs Inc. www.tsn2000.com sold in Save-On Drug stores. $20 for bottle of 120 capsules. Another source is www.goprofight.com three times the dose for same money. Not listed on website, might have to call or email them for prices. Causes good pump during training. Holds more nitrogen inside the muscles. Makes you stronger longer. A nice little helper. Helps hold muscle mass against a diet.

Ted Post Bodybuilding Training Letter from Ted Post ...tedpostbodybuilding.com/uploads/Bodybuilding.pdfTed Post Bodybuilding Training Letter from Ted Post, ... Dave Johns, Surge Nubrey,

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