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(Photo Above: The Cover of Steve Reeve's Other Book "Dynamic FREE SUBSCRIPTION TO CPBZINE!
Muscle Building.")
For a free 1 year subscription to
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21/8/2016 Classic Physique Builder
P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 5: 14 P M 29 CO M M ENT S :
LA B ELS : B O O K S , CLA S S I C P HYS I Q UE B UI LDI NG I NS P I R A T I O N, S T EV E R EEV ES
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(Photo above: Steve Reeves - Mr. Pacific Coast, Mr. America 1947,
Mr. World 1948, Mr. Universe 1950)
It is sad that today when a person becomes interested in weight Vol 1 No 1 - Cover: Steve Reeves
(see Back Issue info below)
training and goes to the magazine rack to look at the modern muscle
mags, all they see are unreal, unhealthy, unbalanced, and
uninspirational physiques that don't even look naturally human! If you
CPBZINE BA CK ISSUES - NOW
were simply to go to these modern muscle mags to learn about A V A ILA BLE!
building your body, you wouldn't even know what a naturally, well-
Back issues of Classic Physique
built, muscular body should look like! Builder Zine (CPBzine) are available
to all CPB Donors as a "thank you
Well, take a look at the picture of Steve Reeves above - there is your gift" for supporting our mission. For
answer! He built his body with weights, good food, and rest (with no a $5 donation (USD), we will send you
modern supplements). His physique is classic, healthy, real, the back issue of your choice. For a
balanced, and inspirational! $10 donation (USD), we will send you
up to 3 back issues of your choosing.
Yes...all it takes is appropriate weight training (Steve followed the Simply click on the "donation" button
best of the pre-roid, Golden Age methods), good wholesome & below and then follow the paypal
nutritious food (you can see what his diet was in our previous posts), instructions. Once you have made
and proper rest (he worked out with full body routines 3 times per your donation, then send an email to
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21/8/2016 Classic Physique Builder
week in order to give his body 4 days of complete rest for muscle us at cpbzine@gmail.com and let us
growth). know which back issue(s) you would
like. You will then receive your back
- He didn't need to be in gym everyday with split routines. issue(s) in pdf format via email. It's
- He didn't need roids or modern supplements. that easy!
- He didn't value the unhealthy, "shredded/ripped," cadaver-like look.
- He didn't need to sacrifice his health for the sake of a physique.
SUPPORT THE CPB M ISSION
- He didn't have to look terrible in regular clothes. TH ROU G H YOU R DON A TI ON S!
Yet, he could just walk down the street and inspire admiring crowds
to follow him!
Wouldn't you want to have a physique that looks like that and Hi and Welcome to CPB!
radiates with health? Steve wanted to be the "healthiest man alive" -
yes, he actually said that that was his goal! This is what it is all I'm Anthony Miller - a PhD in anatomy
about! & cell biology, researcher, scientist,
academician, pre-roid Golden Age
So, stay true to the course and take your inspiration from the pre- aficionado, and aspiring classic
roid Golden Age champs like Steve! physique builder. I founded CPB
because I got tired of waiting for
[Note: the next issue of CPBzine is in the works - thanks for being someone else to do it!
patient].
For those of us who have no
intention of using drugs to build our
- CPB
physiques, it is nearly impossible to
get good, muscle-building info that
P.S. For a free, 1 year subscription to Classic Physique Builder Zine
works for non-drug users or inspiring
(CPBzine) - a pdf "zine" (do it yourself magazine) patterned after the
images of classic physique champs
muscle mags of the pre-roid Golden Age of Bodybuilding (the 1940s
from the extreme, steroid-oriented
and 50s) - just email your name, the name of your city (not your muscle mags of today. Fortunately,
actual address), state/province, and country to cpbzine@gmail.com. there is a vast wealth of pre-roid,
That's it! Any info you send us is strictly confidential. We don't share Golden Age information from the
info with anyone, so you won't get on any lists or receive any 1940s and 50s that we can use to
automated spam (even from us)! build Golden Age physiques that are
drug-free, healthy, muscular,
powerful, symmetrical, and
attractive!
Bob Gallucci: A Witness of the End of the Golden new, 21st Century Renaissance of
Classic Physique Building can arise!
Age of Classic Physique Building!
If our mission appeals to you, then
please join us in spreading the CPB
Movement wherever you are and in
whatever way you can. Help us get
the word out to people that Golden
Age Classic Physique Building
(true, pre-roid bodybuilding) is a
better and brighter alternative than
what the current, mainstream, drug-
based bodybuilding world provides!
Now, you can hear for yourself, an Interview with Bob Gallucci - one
of the few natural trainers and competitors during the 1960s and 70s
- who was there when the darkness descended. He was one of the
few who followed the tradition of the CPB champs as the light of the
Golden Age died around him.
STEV E REEV ES - "THE W HITE
In December, 2008, John Hansen (Mr. Natural Olympia, 1998) W A RRIOR" CL IPS
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But, fortunately, we are in the Information Age and through our own
personal and social media, we have the opportunity to reclaim
history, network with those of like mind, and create our own
"alternate reality." While mainstream bodybuilding remains in the
Dark Ages, we don't have to! So there is much hope. We can rebuild a STEV E REEV ES - "HERCUL ES
new Golden Age, but we have to do it ourselves. We can't wait for U N CH A I N E D" CL I P S
the big publishers or supplement companies to do it for us. Natural
bodybuilding was a step in the right direction, but true Classic
Physique Building will bring it home!
So, stay motivated and help build a new Golden Age by building your
own classic physique! There is nothing like a classic physique to
promote classic physique building!
- CPB
M ON DA Y, JU N E 2 8 , 2 0 1 0
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M ON DA Y, JU N E 2 8 , 2 0 1 0
JOHN G RI M E K I N TE RV I E W CL I P
Here is some more food for thought! You might be familiar with
H.I.T. - High Intensity Training. This is the all-out, one set training
approach that was popularized in the 1970's by Arthur Jones - the
inventor of the Nautilus machines. Although most people think that
Jones invented HIT style workouts, that is really not the case.
Actually, one-set per exercise training was the standard before and
during the early years of the pre-roid, Golden Age of the 1940s and
50s!
However, all throughout the Golden Age, it was the rule that ALL
beginners would train for up to 6 months on one set per exercise
(using full body workouts, 3 times per week)! Nearly all the CPB
Champs of that era had a strong foundation in HIT training as
beginners! This really helped them get started on the right foot in
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You can see for yourself the one-set training in the York muscle
building courses, Weider's Muscle Building Courses of the Champions,
and even in Steve Reeves' training when he first began! Again, this
type of training was pretty universal for beginners in the Golden Age.
REG PA RK CL IPS
What were the benefits of such training? A lot! It produced very good
gains for beginners, prevented overworking, taught them how to use
the principle of progressive resistance properly, allowed them to use
heavier weights which promoted better growth, didn't overtax the
nervous system, and ramped up the body's muscle recovery abilities.
Now, Joe Weider, in his 1954 and later versions of his "Muscle
Building Courses of the Champions" updated his beginners course and
introduced set series training earlier. But he still had beginners train
for 3 months on 1 set per exercise. But prior to that (prior to 1954),
GEORGE EIFERM A N CL IPS
he had beginners train for 6 months on 1 set per exercise (Golden
Age HIT training).
It was in the later half of the 1950s, that Weider introduced high
volume training - but this was for advanced trainers - not for
beginners. And by that time, all the great physiques had already been
produced (like those of Grimek, Ross, Stephan, Reeves, Eiferman,
Delinger, etc), so it is not clear that high volume training really
added anything at all to the building of classic physiques. Now Joe
was always looking for a marketing angle in order to be "new and
different" from his competition. So he may have promoted high
volume training as a marketing ploy (to be "different" and appear
"cutting edge") - not because it really provided anything of real value.
Now, you might ask "This is fine, but I've been training for a while.
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I'm not a beginner and I've never done one-set training. Is it too late
for me to benefit from this kind of training?" I would say "no!" You
can still benefit!
Most people you see in the gym today are overtraining their muscles
and getting nowhere fast! How many times have you seen some guy
in the gym, week and week, pounding out set after set, using the M A I N STRE A M B ODYB U I L DI N G
I DE A L - CA RTOON CH A RA CTE RS:
same weights, and still looking the same? No real gains to speak of. HE-M A N, X-M EN, THE THING!
You see this quite often. (2ND CL IP FROM TOP)
If this describes your training, then try this. Take a one to two week
layoff. Then come back, select 6-8 compound exercises covering the
major muscle groups of the entire body (e.g., bench press, bent over
rows, military press, barbell curls, squats, calf raises). Do one set per
exercise. Go all out and use all the weight you can handle for 6-8
reps! When you can do 8 complete reps (and fail on the 9th rep), then
increase your weight at the next workout and work up to 8 reps
again. Keep pushing the weights up in this manner. Do this workout 3
times a week for 6 weeks. Eat and rest properly and see what
happens! Chances are good, you will surprise yourself and see some
unexpected results and improved muscle recovery ability!
After 6 weeks, take a one week layoff and then resume the same
program! Keep this pattern until you see no more results. Then take
a week layoff and after do the same routine using 2 sets for each
exercise instead of 1 for another 6 weeks. Doing this will definitely
teach you how to get the most out of each set. Then, one day, as an
advanced trainer, like Steve Reeves, you will know how to stimulate
SEA RCH THIS BL OG
a muscle using 3 sets per exercise (with no more than 3 exercises per
body part). But don't jump to advanced training routines before you Search
are ready - if you do, they won't work for you. Lay a good, solid
foundation of Golden Age HIT training and then proceed from there!
BL OG A RCHIV E
- CPB
▼ 2010 (15)
▼ November (1)
P.S. For a free, 1 year subscription to Classic Physique Builder Zine
Dynamic Muscle Building -
(CPBzine) - a pdf "zine" (do-it-yourself magazine) patterned after the
Steve Reeves' Other Book...
muscle mags of the pre-roid Golden Age of Bodybuilding (of the 1940s
and 50s) - just email your name, the name of your city (not your ► September (1)
actual address), state/province, and country to cpbzine@gmail.com.
► July (1)
That's it! Any info you send us is confidential. We don't share info
with anyone. So you won't get on any lists or receive unwanted spam ► June (1)
► January (3)
M ON DA Y, M A Y 3 1 , 2 0 1 0 ► 2009 (46)
LA BELS
(Photo Above: CPB Champ Armand Tanny, Mr. Pro America 1949, Bruce Lee
Mr. USA 1950) Bruce Randall
Building Mass
With all of the misinformation in the modern, roid-based, muscle Casey Butt PhD
mags of today, we have quite a challenge in sorting through all the Clancy Ross
"conventional wisdom" that just doesn't work for us non-roid users - Classic Definition
who just want to build a great looking, classic physique! In our last
Classic Muscle Movies
post, we touched on the subject of all the modern hype regarding
Classic Physique Appeal
supplements. In this post, let's touch on the subject of workout
Classic Physique Body Calculators
frequency.
Classic Physique Builder Zine
Remember, with all the modern "advice" - much of which is hype - Classic Physique Building and
you must always ask yourself "Who is this advice really good for - me Character Development
or the supplement companies or fitness centers?" If you ask this Classic Physique Building Inspiration
question frequently, you might begin to see through all the hype. Classic Physique Building Tips
Classic Physique Building vs
With that said, it is pretty much the "conventional wisdom" these Bodybuilding
days that beginners should be put on a 4-5 day (even 6 day) splits -
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exercising each part of the body one day a week. You see this advice Classic Physique Building vs Natural
in the modern, roid-based muscle mags. You hear it from the Bodybuilding
"personal/certified trainers" at the modern gyms/fitness centers. In Classic Physique Building: Roots
fact, if you are a classic physique builder and tell the personal Classic Physique Champions
trainers at the fitness center that you are doing 3 full body workouts Classic Physique Definition
each week, they would probably think you are crazy! If you get this
Classic Physique Diet
reaction from them, then this is a sure sign that they don't know
Classic Physique Goal Setting
anything about the pre-roid Golden Age! They probably have no idea
Classic Physique Ideal
who Steve Reeves is or any of the other CPB Champs!
Classic Physique Mass
Well...here is the truth about workout frequency in the pre-roid Classic Physique Measurements
Golden Age: the standard that all beginners and almost everyone else Classic Physique Size and Symmetry
followed was to do 3 full body workouts per week! Yes...that is right! Classic Physique Supplements
Each muscle was being exercised 3 times per week - not just once! Classic Physique vs Classic Greek
And people were in the gym 3 days a week, not 4-6 days. If you don't Ideal
believe this, then just look at practically any issue of the muscle Classic Physique vs Hulk-Like
mags of the pre-roid Golden Age (the 1940s and 50s) like Your Physique
Physique, Muscle Power, Muscle Builder, Iron Man, Strenth & Concentration
Health, etc.
CPB Credo
CPB Principles
Let's put it this way....the practice of doing 4-6 day splits, working
CPB Readers' Page
each muscle once a week, was largely UNKOWN during the pre-roid
Golden Age - certainly for beginners! None of the classic physiques of CPBzine Contents
the CPB Champs were produced by following this kind of advice. CPBzine Vol 1 No 1
Yes...there was some (repeat "some") split training done for very CPBzine Vol 1 No 2
specialized reasons by advanced trainers (e.g., a couple of weeks CPBzine Vol 1 No 3
right before a contest). But split training was not the norm. Yet, CPBzine Vol 2 No 1
clearly, with their 3 full body workouts per week approach, those of Dark Ages of Bodybuilding
the Golden Age were able to produce classic physiques just fine! So
Definition - Beginner Intermediate
don't let anyone tell you that your muscles can only take being
Advanced CPB Trainer
stimulated once a week! And don't let anyone tell you that you need
Early Classic Physique Builders
to be in the gym 4-6 days a week either!
Eugen Sandow
In fact, it was pretty standard in the Golden Age that a person could Floyd Page
build a classic physique, usually, within two years. So Golden Age Free 1 Year Subscription to CPBzine
methods work and they work really well! How many classic physiques Full Body Routines
have been built today on the modern advice of doing 4-6 day splits George Eiferman
and working each muscle once a week?! Golden Age Magazines
Golden Age of Classic Physique
Now, there is a lot to say on this subject, but let's come back to our Building
earlier questions. Who benefits the most from the prevailing Hardgainer Routines
"conventional wisdom" - you or the supplement companies & gyms?
Harold Poole
High Intensity Training
Let's take the gyms first. It is no suprise that their "trainers" will tell
HIT
you that you should be in the gym 4-6 days a week. Why? Because if
Holiday Message - Christmas 2009
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you are in the gym that often, then you will be far less likely to drop Individual Genetic Variation
your gym membership. Also, a lot of the gyms sell other products that Intermediate Bulk Routine
you are more likely to buy if you are there - such as supplements, Intermediate Workout Routine
workout clothes & accessories, workout drinks, etc. The
Jack Delinger
gyms/fitness centers have a monetary "bottom line." They are a
Joe Weider
business. They must maintain a certain number of paying
John Grimek
memberships to cover all their "overhead" (expenses) and make a
profit. Nothing wrong with that - except when they start tailoring Leo Robert
their workout advice for their benefit and not yours!!! So who is Leroy Colbert
really benefitting from a 4-6 day split - the beginner or the Mainstream Roid-Based Bodybuilding
gym/fitness center? Marvin Eder
Maurice Jones
What about the supplement companies? They also love the 4-6 day Maximum Definition Diet
split training each muscle only once a week approach! Why? Because
Melvin Wells
if you are working out practically every day, you are more likely to
Mind-Body Connection
think you need more supplements! Take a look at all those pre- and
Monty Wolford
post workout drinks that they push. If you work out only 3 times a
week (or even twice) then you are talking about 4 - 6 drinks. If you Mr. World 1948 Reeves Clip
are working out 4-6 times per week (and buying pre- and post Muscle Builder
workout drinks) then we are talking about 8-12 drinks! They can sell Muscle Confusion
you twice as many drinks and double their profit! That's not to Principle/Techniques
mention all the other supplements you will be tempted to buy since Muscle Control
you are working out so much! AND since working each muscle once a Muscle Dysmorphia
week will lead to slow progress, you will be all the more tempted to Muscle Power
buy supplements to "speed up your results!"
Muscle Recovery
Nutritional Supplements
So the "conventional wisdom" of 4-6 day splits and working muscles
One Set Training
once a week is great for the gyms/fitness centers and the
Peary Rader
supplement companies! But what about you?
Power and Bulk Routine
Don't you think it is funny that men were able to build classic Proper Rest
physiques in the 1940s and 50s on 3 (or even 2) full body workouts Reducing
per week with no problem (and no supplements) and yet now the Reg Lewis
modern muscle mags seem to have forgotten this? In fact, they seem Reg Park
to have "conveniently" forgotten all about the pre-roid Golden Age
Reg Park Journal
haven't they? Doesn't it seem as though their sense of history begins
Rep Range
with Arnold (and other 1st generation roid users)??? Well...I guess the
Sig Klein
truth of history would hurt their "bottom line," wouldn't it?
Split Routines
- CPB Squats
Steroids and Mainstream
P.S. If you would like a free 1 year subscription to Classic Physique Bodybuilding
Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) that Steve Reeves
is patterned after the muscle mags of the pre-roid Golden Age of Steve Reeves Power Drink
Bodybuilding (the 1940s and 50s) - just email your name, the name of Sticking Points
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your city (not your actual address), state/province, and country to Strength and Health
cpbzine@gmail.com. That's it! Any info you send us is strictly Strongmen
confidential. We don't share info with anyone. So you won't get on The Classic Ideal
any unwanted lists or receive any unwanted automated spam (even Training Journal/Log
from us)!
Triggering Growth Mechanism
P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 10: 44 P M 12 CO M M ENT S : Twilight of the Golden Age
LA B ELS : W O R K O UT FR EQ UENCY
Vince Gironda
Waist Development
Weight Reduction
TH U RSDA Y, M A Y 2 0 , 2 0 1 0
Workout Drink
Nutritional Supplements for Classic Physique Workout Frequency
Building: The Truth! Your Physique
Zeller Curls
RE COM M E N DE D SI TE S & M U TU A L
" F RI E N DS"
Weightrainer.net
Steve Reeves International Society
Reg Park.Net
MuscleMemory
Classic Bodybuilders
Iron Guru
Harold Poole.Com
Sandow Museum
NSP Research Nutrition - Vince
Gironda Training
Strength-Oldschool.Com
ClassicAnatomyGym.Com
TimWescott.Com
Kettlebellstrength&conditioni
ng
Z
4 years ago
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That's right! In those two issues, which were typical for 1950 (right in
the middle of the pre-roid Golden Age), there wasn't a single ad for
anything that would pass for a modern, nutritional supplement!!! In
the Strength & Health issue, there was ZERO nutritional supplement
ads! In the Your Physique issue, there was one quaint ad for "Doc
Tilney's VI-BE-ON" which was a B vitamin supplement "for the whole
family" and an ad for "Doc Tilney's Peppermint Tea." That's it!
With this information, now the truth should become obvious to you.
All those classic physiques on the covers of those two mags - those of
Clancy Ross (Mr. America 1945), Alan Stephan (Mr. America 1946),
Steve Reeves (Mr. America 1947), and George Eiferman (Mr.
America 1948) - were ALL BUILT WITHOUT A SINGLE MODERN
NUTRITIONAL SUPPLEMENT!
And they weren't the only ones who built classic physiques in the pre-
roid Golden Age without supplements! Just pick up any muscle mag
from 1940-1950 and you will see plenty more who built fantastic
physiques as well!
Just remember that next time you are at the magazine counter and
are flipping through the latest issues of MuscleMag, Flex, MD, Reps,
IronMan, Planet Muscle, Muscle & Fitness, or any of the other junk
that passes for "muscle mags" these days! These mags are loaded
with HYPE (not to mention that most of the nutritional supplement
ads actually feature steroid users) and you are paying for it and
supporting it with your hard earned cash if you buy them!
The truth hits these modern, roid-based mags right in the pocket
book (i.e., threatens their income from supplement company
advertisements - which is how they make most of their money). This
is why ALL of those mags stay as far away from the pre-roid Golden
Age as possible and effectively pretend that none of this history
exists!
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- CPB
SA TU RDA Y, A P RI L 1 0 , 2 0 1 0
V ISITORS
Free Counter
FOL L OW ERS
(Photo Above: Bruce Lee from the Film "Way [or Return] of the
Dragon")
OK...We all know that Bruce Lee wasn't a Classic Physique Building
Champ from the pre-roid Golden Age of Bodybuilding (the 1940s and
50s). So why did I post his picture above? To illustrate a point -
especially to young, aspiring classic physique builders of today. This
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point is that SIZE ISN"T EVERYTHING - THINK SYMMETRY! Seguidores (50) Siguiente
Bruce was certainly quite a bit smaller than CPB standards and the
CPB champs. Here are his best measurements (based on 1965
measurements at a bodyweight of 140lbs, height 5'7"):
His neck, arm, and calf measurements don't quite reach the CPB ideal
of being exactly the same, but they aren't that bad - the neck and
calves are within about one inch of the arm measurement. And look
at those lats! How's that for a classic V-taper? Quite impressive!
Now, I know that there have been allegations by some that Bruce
used steroids. There seems to be evidence that he did use steroids
which were prescribed for a back injury that he had. But, if he did
use steroids after that (as some say), it certainly was not for the
purpose of gaining extreme muscle mass! In fact, as a martial artist,
he did not want large mass. Anyone can get his size without steroids!
Steroid use might have contributed to his "shredded look" in his last
film "Enter the Dragon." But, as CPBer's, we are not interested in the
"shredded look" in any case. Our point here is simply that if you focus
on symmetry, you can have a nice physique - even at a smaller size
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So, even though most of us might aspire to the classic Steve Reeves
standard, there is nothing wrong with going smaller! And there's
certainly no need to follow in the footsteps of the mass monsters of
today's roid-based bodybuilding world!
- CPB
TH U RSDA Y, M A RCH 1 1 , 2 0 1 0
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My friend refuses to believe that the classic physique will ever make
its way back to mainstream bodybuilding. The idea does not seem far
fetched at all to me. In fact, I think the more "freak show" modern
bodybuilding becomes, the more essential a return to proportions and
aesthetics will become. It's like how female bodybuilding got so out of
hand that they developed the figure division to bring back
proportions and an overall feminine physique. I think the same will
happen in men's bb'ing. They will have to develop a "fitness" division
to try and attract new followers. I can only hope that they use the
Classic Ideals as their judging criteria!
- CPB
TU E SDA Y, M A RCH 2 , 2 0 1 0
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We've all heard about and recognize the importance of the mind-body
connection in building muscular mass, but learning how to utilize it
and trigger it for muscular growth is perhaps not so easy! Nor is it
easy to talk about or describe - but here we go!
You can do everything seemingly right - get the right amount of rest,
eat properly, and have a good routine with the right amount of
exercises, sets, reps, and poundages. So, on the surface, it looks
like you are doing everything right, but you still don't seem to grow!
So what's wrong? It could well be your "mind-body connection." In
other words, your body is going through the correct motions - but
because the mind is not engaged, your muscles still aren't getting the
right amount of stimulation to trigger muscular growth!
down to find that "sweet spot" where the muscles are being
stimulated "just right" for muscular growth.
So think about this and how you approach your workouts. Do you
allow yourself to get distracted? Is your mind really "in your muscles"?
Do you have a "sense and memory" of your intensity and what level
triggers muscle growth for you?
Again, this is a tough subject to talk about, but it's very important
and so was worth a try. Hopefully, you now have some insight (or
perhaps a reminder) about this. Given that everything else is in
place, the mind-body connection is really the "trigger" of muscular
growth. So get to work finding that "sweet spot!"
- CPB
CO NNECT I O N
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CO NNECT I O N
W E DN E SDA Y, F E B RU A RY 2 4 , 2 0 1 0
The key to building a classic physique is that you must know what a
classic physique is in the first place! How many people train with
weights and yet could not describe the characteristics of a classic
physique? Such knowledge was fairly common in the pre-roid, Golden
Age (the 1940s and 50s), but gradually was forgotten as bodybuilding
entered into its dark ages (from the 1960s until today).
Then there is the guy with the very well developed upper body, that I
see from time to time, who walks around the gym proudly doing set
after set of arm exercises. His arms must be 17-18 inches! But his
thighs are thin and calves couldn't be more than 13 inches! He is
walking around on "toothpick" legs! I never see him working his
thighs or calves. His body is way out of proportion. yet he doesn't
seem to have any sense that his physique is flawed! How many of you
have seen similar things in your gym? (And I don't mean to fault these
people. Where are they supposed to go to get info about classic
physique building? They certainly can't get it from the modern, roid-
based muscle mags!)
- CPB
P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 8: 41 P M 7 CO M M ENT S :
LA B ELS : CLA S S I C P HYS I Q UE I DEA L, CLA S S I C P HYS I Q UE V S HULK - LI K E
P HYS I Q UE
TU E SDA Y, F E B RU A RY 1 6 , 2 0 1 0
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Every trainer, sooner or later, will run into a sticking point - a point
where both muscle and strength gains seem to slow down and stop
altogether! We call this a "sticking point" or a "rut" or "going stale,"
etc. So what do you do when you hit a sticking point?
Well, there are many things you could do when you hit such a point,
but the first thing you can do is to try to AVOID (at least as much as
possible) sticking points altogether! Now, how can you do that?
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Vince goes on to explain that the one week rest was more for the
nerves than for the muscles:
- CPB
M ON DA Y, F E B RU A RY 8 , 2 0 1 0
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This page will consist of photos of our CPB Readers across the world!
So if you have photos of yourself that you would like to appear in
CPBzine, then just send them to us along with some information we
can use.
In general, we will need your name (the name you would like to use),
your country, and any other information you would like to share (e.g.,
what Golden Age methods you are using, what gains you've recently
made, etc). You can send "before" and "after" photos if you like, or
just one photo. They don't have to be physique posing shots either.
Perhaps you have an "action" shot of yourself doing a curl or some
other exercise.
We will put together a photo or two and some kind of caption from
whatever you send us. Most likely we won't be able to use all the info
you send us, but it will be helpful in editing a good caption for your
photo(s). Also, if your picture doesn't make the next issue, we will
save it for a future issue.
By the way, this idea came from CPB Reader - Johnny G! Thanks
Johnny!
- CPB (Anthony)
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TH U RSDA Y, JA N U A RY 2 8 , 2 0 1 0
Hi Everyone,
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We did, however, have some error messages come back from the
following subscriber numbers: CPB58, CPB84, CPB85, CPB95, and
CPB278. So if one of these subscriber numbers is yours and you didn't
receive the Winter 2010 issue of CPBzine, then it could be that you
need to send us a new email address or that you had a spam filter on,
etc.
CPB (Anthony)
F RI DA Y, JA N U A RY 2 2 , 2 0 1 0
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Hi Everyone,
Make sure that you turn off your spam filters - otherwise your system
may prevent you from receiving our pdf file. Also, make sure you
have at least 10MB of space available in your mailbox - because our
pdf files is about that large.
Editorial
Advice for Beginners from the Pre-Roid, Golden Age!
CPB Champions (Armand Tanny and Vince Gironda)
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Well, we hope you like this issue! Feel free to comment and post your
reactions here on CPB Blog! We would love the feedback!
Thanks to Dr. Casey Butt, Ibrahim Ozcam, and Steven Banks for their
contributions to this issue!
- CPB (Anthony)
M ON DA Y, JA N U A RY 1 8 , 2 0 1 0
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Hi Everyone!
Sorry for the sparsity of posts, but we've been putting the finishing
touches on the latest issue (Winter 2010) of Classic Physique
Builder Zine (CPBzine)! You can see the cover in the photo above.
The issue is complete and almost ready for distribution! We just sent
pre-publication copies to the contributors and we will take the next
two days to finish proof-reading. If all goes well, we should be ready
to distribute by this Friday! So hang in there!
- CPB (Anthony)
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F RI DA Y, DE CE M B E R 2 5 , 2 0 0 9
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- CPB (Anthony)
SA TU RDA Y, N OV E M B E R 2 1 , 2 0 0 9
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(Photo Above: Monty Wolford - Mr. Southwest 1949, Mr. Los Angeles
1951, Mr. Venice Beach 1951)
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For classic physique builders of the Golden Age and today, this
freedom from being obsessed with extreme size is liberating! Why?
Because our size goals are realistic and attainable while pursuing
health and vitality at the same time! Take a look at the photo above
of the great Monty Wolford. This photo appeared in Fall 2009 issue of
Classic Physique Builder (CPBzine). Who would not want a physique
like his? It is healthy, full of vitality, with classic muscular size and
symmetry! Is this kind of physique attainable and realistic? Let's look
at his measurements:
Height: 5'8"
Weight: 168 lbs
Neck: 16"
Arms: 16"
Calves: 16"
Chest: 44"
Forearm: 12.5"
Waist: 28.5"
Thigh: 23.5"
Wrist: 6.6"
Monty did not need 18 inch arms like Reeves to look great. Why?
Reeves was 6'1", Monty was 5 inches shorter. So to achieve a classic
physique like Reeves, Monty's measurements needed to be smaller to
match his height (and bone structure).
- CPB
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muscle mags of the pre-roid Golden Age of Bodybuilding (of the 1940s
and 50s), just email your name, the name of your city (not your
actual address), state/province, and country to cpbzine@gmail.com.
That's it! Any info you send us is strictly confidential. We don't share
info with anyone. So you won't get on any unwanted lists or receive
unwanted, unsolicited, automated email - even from us!
P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 8: 04 P M 13 CO M M ENT S :
LA B ELS : CLA S S I C P HYS I Q UE B UI LDI NG V S B O DYB UI LDI NG , CLA S S I C P HYS I Q UE
S I Z E A ND S YM M ET R Y, M O NT Y W O LFO R D
F RI DA Y, N OV E M B E R 6 , 2 0 0 9
(Photo Above: Joe Weider with CPB Champs Armand Tanny, Alan
Stephan, Clancy Ross, and Floyd Page at the 1949 Mr. North America
Contest)
descriptions will be given). You will also note that this routine uses
supersets, cheating, and peak contraction methods!
Wednesday - Rest
1. Headstrap Exercises
2. Seated Dumbbell Curl, Allternate Style - superset with following for
2 sets/9 reps
3. Triceps Rear Raise with Dumbbell
4. Zottman Curl - superset with following for 2 sets/9 reps
5. Standing Triceps Curl
6. Bench Press with a Wide Grip - superset with following for 2 sets/9
reps
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There is a lot to discuss and learn from Joe's routine here - so feel
free to comment!
- CPB
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P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 9: 43 A M 18 CO M M ENT S :
LA B ELS : I NT ER M EDI A T E W O R K O UT R O UT I NE, J O E W EI DER , S P LI T R O UT I NES
M ON DA Y, OCTOB E R 1 2 , 2 0 0 9
That being said, split training was also known and used. But, at first
(through the 1940s and early 1950s), split training was used only by
the champs (who had already built their physiques) a couple of weeks
before a contest in order to put the finishing touches on their
muscularity. They thought that this could be accomplished by slightly
"overtraining" - which is what they thought split training would lead
to. After the contest, they would then return to their 3-day per week,
full body training. This practice was a general pattern. Some, like
Reeves, stuck to their 3-day per week training right up to the contest
and after! Some, like Leo Robert, liked to train 6 days a week most
of the time. The bottom line is that split training was considered an
advanced trainer's technique - it was not for beginners or
intermediates.
- CPB
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TU E SDA Y, SE P TE M B E R 2 9 , 2 0 0 9
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Well...that's it for the Fall 2009 issue! I hope everyone likes it.
Distribution should begin within 24 hours.
- CPB (Anthony)
W E DN E SDA Y, SE P TE M B E R 1 6 , 2 0 0 9
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(Photo Above: Steve Reeves - Mr. Pacific Coast 1946, Mr. Western
America 1947, Mr. America 1947, Mr. World 1948, Mr. Universe
1950)
However, it would be wrong to conclude from this that Steve did not
really train his abs. On the contrary, he felt that his abs got plenty of
training from all the other exercises in his routines. He noticed, for
example, that when he did tricep pushdowns, he would strongly
contract his abs. This was true for his other exercises as well. When
you consider the amount of concentration and all-out-effort he put
into every set of his exercises, then it is quite believable that his abs
got plenty of training. So much so, that he didn't feel the need to
train them directly. I'm sure if he had felt that his abs needed more
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That being said, as we look over the pre-roid Golden Age of the
1940s and 50s, we can identify 3 basic approaches that the champs
seemed to follow:
(2) The "Normal" Approach - followed by those who felt the abs were
just like any other muscle and needed to be exercised in the same
way (this is the approach taken in the Weider 1950 Muscle Building
Course),
(3) The "High Rep" Approach - followed by those who felt that the abs
were a "high rep muscle" requiring training with very high reps - and
even daily training (this was the approach used by Zabo).
There are pre-roid Golden Age champs who followed each approach
and they all have great abs. So what can we learn from this? That all
3 approaches work!
But each approach may not work for everyone. Many people trying to
gain mass find that they cannot do so when they include direct ab
work in their routines (this phenomenon was noticed by Vince
Gironda). Others do fine when training the abs normally. Still others
can take the high rep approach. The bottom line is that you have to
see what works for you.
But remember, proper exercise can only tone (tighten up) a muscle,
or increase its size. There is no such thing as "spot reducing." No
amount of exercise is going to define your abs (despite all the TV
commercials for various ab exercisers that imply that it can). It
doesn't matter what approach above you take, your "six pack" will not
show if there is a layer of fat over it and ab training will not reduce
that fat (even cardio is not the best way to burn up calories). So your
number one "tool" for ab training is YOUR DIET!
Vince Gironda once said not to even bother training your abs until you
can see them! In other words, he is making the point to GET YOUR
DIET ON TRACK - lose the spare tire first! Then when you can see
your abs, you can start training them and actually see the effect your
exercise is having on them. Vince had other reasons for avoiding ab
training during mass building, but we will save that for another time.
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Just remember, if you want great abs, get your diet right first - then
pick one of the three approaches above and see what works best for
you.
- CPB
M ON DA Y, A U G U ST 3 1 , 2 0 0 9
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(Photo Above: CPB Champ Leo Robert - Mr. Canada 1951, Mr.
Universe - Pro 1955)
One of our CPB Readers asked how the pre-roid Golden Age champs
achieved their definition without doing all the cardio that is popular
today. This is an important question because the time will come, in
building a classic physique, when you will want to improve your
definition. So it is important to understand the principles and
practices that they used.
1. Cut calories and lower carbs (especially starchy foods and any
foods considered fattening)
2. Use a very low carb diet (Vince Gironda's approach)
3. Use a higher rep range on exercises (e.g., 12-15 reps per set)
4. Cut down the rest time between sets and exercises
5. Increase the number of exercises and sets per body part
6. Some champs did add running to their exercise regimen (this was
not a universal practice)
7. Switch from a 3 day per week full body schedule to a 4, 5, or 6 day
split a few weeks before a contest
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Again, this is a partial list (gathered from the muscle mags and
courses of the pre-roid Golden Age). But it gives you a good idea.
They didn't need high tech "fat burning/thermogenic" supplements or
intense, daily "cardio" sessions, roids, or even extreme diets (except
in the case of Vince and his very low carb approach). You will notice
that their principles and practices also didn't cost a lot of money!
Theirs was a simple and effective approach and left them with
physiques that looked great and healthy! What more could any classic
physique builder want!
- CPB
TH U RSDA Y, A U G U ST 2 7 , 2 0 0 9
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(Photos Above: CPB Champ Reg Park above and middle, CPB Champ
Steve Reeves below)
I hope no one minds the "art photos" of Reg and Steve (but such
photos were common in the more classical-oriented, pre-roid Golden
Age of the 1940s and 50s). But these photos are similarly posed and
allow us to examine Reeves' and Park's waist depth from the side.
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- CPB
P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 9: 50 A M 13 CO M M ENT S :
LA B ELS : I NDI V I DUA L G ENET I C V A R I A T I O N, R EG P A R K , S T EV E R EEV ES ,
W A I S T DEV ELO P M ENT
SU N DA Y, A U G U ST 2 3 , 2 0 0 9
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(Above Photo: Steve Reeves pose highlighting his 29 inch waist and
V-taper)
The intent of this post is to make clear to CPB Readers how we use
the terms: beginner, intermediate, and avanced trainer. In
planning/selecting a course of training for yourself, it is very
important to understand your status or level and to follow an
appropriate routine for that status or level.
Perhaps one of the most common mistakes that weight trainers make
is to follow routines that are not appropriate for their level. How
often have you been in the gym and seen someone who is clearly a
beginner or intermediate trainer try and follow an advanced routine?
In Classic Physique Builder (CPBzine), we indicate for each routine,
whether it is for beginners, intermediates, or advanced trainers. So
it is important to understand these terms as we use them.
Beginner CPB Trainer - is someone who: (1) has never trained with
weights before, or (2) has never followed a systematic course of
training - like a Golden Age muscle building course or routine.
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So if, by these definitions, you are a Beginner CPB Trainer, then you
should follow a proper beginner's routine or course. If you are an
Intermediate CPB Trainer, then you should follow a routine or course
for intermediates. If you are an Advanced CPB Trainer, then you can
follow the advanced/specialization routines.
This simple advice, if followed, can help you avoid months and even
years of frustration, and can help keep you focused on a proper
course of training!
- CPB
TH U RSDA Y, A U G U ST 1 3 , 2 0 0 9
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Rader said that these routines were for people in the following
situations:
(1) for those who have only a little time to devote to working out
(2) for those who, by their nature, seem to have low energy
(3) for those who cannot gain on heavier programs
(4) for those who want to gain weight (build mass)
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So you can see there are a lot of upsides for abbreviated programs.
The downside is that they do not usually hit all parts of the body (just
the major muscle masses) and so your weak areas (e.g., calves)
might not get enough work. If you do not address this, you can end
up with an out-of-balance physique. So they are a tool to be used
properly in the appropriate circumstances.
The breathing bench press and rows follow the same principle as the
breathing squats. You take 2 deep breaths before pushing the weight
out (bench press) or pulling the weight up (rows). This really revs up
the metabolism!
Although Peary put the reps at 12 for benches and rows, it would be
best to use a rep range of 8-12. Use all the weight you can to barely
complete 8 reps. Then work up to 12 reps (do not try to increase your
reps on all exercises during the same session - focus on 1 or 2
exercises each session).
If you are an intermediate trainer, then start with 2 sets (if you are
just transitioning from being a beginner) and follow a similar process
as above and work up to 4 sets. If you have been an intermediate for
a while and want to use this program for mass building, then start
with 4 sets and work up to 6 sets.
Rest between sets: try 2 - 3 minutes (since you will strive to use
heavy weights).
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- CPB
P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 8: 40 P M 3 CO M M ENT S :
LA B ELS : A B B R EV I A T ED R O UT I NES , B UI LDI NG M A S S , HA R DG A I NER R O UT I NES ,
P EA R Y R A DER
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