Iron Man: Author

Iron Man
Author
Dennis B. Weis
Presents
Bits of Advice & Routines
“Originally researched and developed in
1976-78, 85 for the world’s first purist
hard-core bodybuilding magazine, Iron Man.”
Distributed by
www.dennisbweis.com
© 2003 Dennis B. Weis

Peary Rader, the editor, owner and publisher of Iron Man,
gave me my big break for becoming a bodybuilding writer
back in 1976. Here is how he introduced me to his Iron
Man magazine subscribers.
(EDITOR’S NOTE: We are happy to present some first ever

articles by Mr. Weis because his experiences can identify with
the big majority of our readers who are likewise struggling under
considerable difficulties to obtain physical superiority.
He tells you not only how he trained to make his gains under
difficult conditions (training alone with no training partners, in an
unheated building and other handicaps) yet he has and is making
good gains with the methods he learned, from many other
successful barbell men, which he shares here with our readers.
Peary Rader
Editor, owner, publisher Iron Man Magazine
2
Number 1 – March 1976
This series of articles (I’m including some of the actual letters I received) will deal
with the training advice that I have personally requested from many of the top
instructors and champion competitors in the bodybuilding and power-lifting fields
of weight training. I received the instructional advice in many different ways.
Some of the instruction was of a personal nature. Other consisted of advice via
letters, cassette tapes and long distance phone conversations.
At this point in this series, I feel it is necessary to relate to you, the readers, my
initial beginning in weight training and my success to date in the bodybuilding
and power-lifting field. My intent is not to boast of any of my personal
achievements, but to give an in-depth insight of a hard gainer’s progressive climb
in my chosen areas of the iron game.
The reason I class myself as a hard gainer is because I have been training for 13
years and I am not yet on a national level with the physique or power-lift game. I
have, in past years, put in a lot of effort in this direction. Though it would please
me to reach the national levels in these areas, I will not make the sacrifices
necessary to reach this end. This means I will not sacrifice my children, or
serving Jesus Christ, my Lord.
Though some of my progress over the years has resulted from encouragement
from family and friends, the major progress has resulted from the advice of the
men who are later presented in this series.
I began using barbells as a method of increasing my strength and to gain

muscular bodyweight. My statistics consisted of the following: 1962 – Age 16
years; Ht. 6 ½ “; Bodyweight 157 lbs; Biceps (flexed) 12 ¼ “; wrist 7 ¼ “; chest
(exp) 36”; waist 32”; thighs 19”; calves 14”. With no previous training I could
press over head 80 lbs., clean and jerk 110 lbs.
I certainly was not a natural powerhouse. During the first 3 years of my training I
worked out in the living room of my parents’ home. My mom was very patient
and gave me much encouragement during those years. During the past 10 years
up to the present time I have been training in a 12’x16’ building. I do not have a
heating source installed yet. In one way this is good because I use shorter rest
periods between sets, which results in a more intense workout. At times during
the heavy winter months it gets as cold as 5 below zero. Being out of the
mainstream of bodybuilding and power-lifting, I don’t have anyone who will train
with me. I really enjoy training alone because I can concentrate much better.
One disadvantage of training alone is not having a spotter when attempting a
limit attempt on the bench press or when forcing reps in the same exercise.
3
As a result, a mental block has developed over the years on this movement. My
gym now has every piece of training equipment related to conventional barbell
training. For market value ruggedness and beauty Iron Man is the best line to
purchase from. Mr. Rader did not tell me to say this. That is from my personal
dealing with them. I will now list my current measurements and best gym lifts
and office Power lift contest lifts and titles that I have accomplished after 13
years of weight training.
Please don’t be confused when I mention certain measurements and lifts

resulting from a program from one of the instructors or champs. They will not
always relate to the measurements and lifts that I am about to mention. This is
because some of the progress was made early in my career. Some was made
after an injury, layoff, or illness or coming from one type of training schedule such
as physique schedule over to a power lift schedule.
Measurements: Ht. 6 ½ ‘; wt. 215 lbs; Biceps (flexed) 17 ¼ “; forearms (goose

neck) 14 ½ “; wrist 7 ½ “; chest (exp) 49”; waist 34”; thighs 26”; calves 17 ¼ “;
age 30 years.
Best gym lifts: Bench press 325x1; Full squats 300x75, 400x27, 450x15, 520x1
(these lifts were not made all in one workout); Deadlift 500x8, 575x1; Barbell curl
(strict) 185x1; Cheat curls 250x10; Dips on parallel bars 150x3; Wide grip pull-
ups 125x2; Straight arm pullover 140x20 (the very first time I did this lift in 1962, I
did 120x1 on my very first try). I have done 175x1 also. Leg press 800x20,
Quarter squats 1000x20.
I have won 2nd place in the 1973 Novice Mr. Alaska. I have won five powerlift
contest titles to date.
This brings me to a point that I feel needs to be stressed: Don’t sacrifice a

balanced life for the Iron Game. During the early years I was training 6 days a
week and 3 ½ to 4 hours per session. My motives were very selfish. I was
striving for some form of fame in the iron game and outwardly telling my family I
would make them very proud of me. I was also not serving the Lord the way that
I knew was right for a complete and satisfying life for me and my family.
My goals have changed from those early years. I suddenly realized that I was
not living a balanced life. It can be related to a bodybuilder who does nothing but
upper body work and neglects the lower area. The end result is a Greek god
torso and buggy whip legs. I have found in my case that the physical aspect was
a handicap until I put the mental and spiritual areas in harmony. I now train 3
days a week and 1 ½ hours per session. The other 3 days per week I spend 15
minutes per session. This gives me an extra 17 hours from my former 6 day per
week 3 ½ to 4 hour sessions to spend with my family and the church and do my
work with youth groups.
4
The thing that amazes me is that on these greatly reduced training schedules I
still continue to make gains in strength for powerlifting competititions. Before I
introduce the men that this series is related to I would like to make one point
clear. Don’t take a good sound routine and constantly change it or add to it.
YOU WILL GET NOWHERE AS A RESULT. Doing this is one of the main
factors, which is a cause of most of our failures we have in weight training. This
can be overcome by being open minded and void of improper pre-conceived
ideas. I have had this problem in the past. I now notice that when I use a
suggested program with an open mind the results are very pleasing.
The past and current top instructors and champion competitors with whom I have
had letter correspondence or one-to-one advice: *Donne Hale, Chuck Sipes,
Charles L. Amato, Ernest F. Cottrell, Peary Rader, Dan Mackey, Monty Wolford,
*Sam Loprinzi, Boyer Coe, Dave Draper, and Charles E. Estes - all highly trained
in areas of bodybuilding. *Correspondence with Donne Hale and Sam Loprinzi
was in person (one-to-one advice).
The one point that I have noticed in my correspondence with these men is their
Ordinary, Common Sense Approach to training problems. I am sure that
you will receive very worthwhile results from the suggestions of these men. I
realize that these routines and suggestions were meant for my personal needs.
The advice will still relate to a lot of you readers because you are hard gainers as
I am.
You will notice that I do not go into an explicitly calculated explanation of the
personalities or the exercise advice given. The reason I do not is because most
of you dedicated readers of Iron Man are fairly well acquainted with the
personalities and exercise performance. A novice in the iron game who is new to
reading this magazine will be better off reading this advice and keeping the
advice for future use.
One of the best things a novice or even an intermediate trainee can do is place
an order for The Radar Master Bodybuilding &Weight Gaining Course as per ad
found in this magazine. It will be the best $5.00 you will ever spend on a
bodybuilding course. It takes you from total beginner stage to the intense
advanced areas of bodybuilding.
After you have done these things you will then be ready to explore the merits of
these training suggestions. You will also find that you will handle these
suggestions correctly for best results. For the man who is ready for these
suggestions, you will find that this advice evolves from basic exercise principles.
What makes these suggestions effective is the little change made in the training
grooves, positions, and combinations of exercises, etc., etc.
5
Here is what the instructors and champs have had to say about training
problems: The first personality and advice comes from Donne Hale, former Mr.
Florida winner.
Donne Hale shakes hands with

Ken Newman the new “Mr. Florida”
In the 1960s he published his own weight training magazine, The Florida
Weightman. He also had his own bodybuilding studio. With the knowledge that
this man gave he could easily have been called the Vince Gironda of the east
coast. He currently runs his own well stocked health food store. This is what
Donne told me personally about training on the body parts for development and
training for strength gains. He said that when your job requires that you work the
graveyard shift the best plan is to take a nap of several hours and then train an
hour after waking up. Then, get the rest of your sleep before going to work. If
you are one of those persons who simply CAN’T break up the sleep in this way,
the next best bet is to train immediately after work if your work is not too
strenuous. After all, you should not miss a whole week’s training even if you
have to make it easier! Donne’s training advice was always very sound because
he always stressed that one must train for HEALTH first, then EFFICIENCY,
STRENGTH and last APPEARANCE.
Donne mentioned to me how I could cut down on my total training time. The first
is to “speed up” to rest EXACTLY one minute between sets, no more and no
less, but time it. You will be surprised how much time you are probably wasting
now, without realizing it. You might also rest only one minute between exercises.
Both practices will take a little time to get used to, as working so fast will be a
strain at first. Cut down your rest periods gradually but steadily. This will not
interfere with results – in fact, it will probably improve them. The only other way
to cut down the total training time is to super set some of your exercises. This
makes your program more severe, of course, and the total time saved may not
be much more than the other suggestions.
When I questioned Donne about forearm development he had this to say: An

inch on the forearms is HARD to get – equal to about 3” on the upper arm. If you
6
are a slow gainer on the forearms don’t expect to get it fast. Be content to work
on them steadily and hard for a year or so. In that length of time you can build
excellent forearms BUT you won’t notice the growth from day to day. Best things
to do are barbell wrist curls (back and front), Zottman curls with dumbbells, using
the wrist roller, winding in both directions, use of hand grippers or squeezing a
rubber ball. These are all simple, all basic, but there is nothing better and, if you
really work, they WILL produce, eventually.
On upper arm training (biceps) he told me not to look for a 2” gain. Think in
terms of the next ½ “, then worry about another half-inch, etc. The simplest thing
to do is first use a program of the simple, basic exercises – heavy barbell curls,
erect rowing, a form of heavy pressing – performing 6 sets of 6-8 reps, striving
always to use heavy weights while still doing them properly. Feel them every
inch of the way, working slowly and powerfully. Stay on this routine for about 6
weeks; then lay off arm work entirely for a full week, letting them rest and grow.
Then adopt a different program for the next six weeks, using more advanced
exercises, such as Concentration curls, Gironda curls (on the spider bench)
Triceps extension, French presses, Dips, etc. concentrating on shaping and
bringing out the finer cuts. Follow with another layoff of say one week. Next, go
on a super program, using super sets of everything, maybe even tri sets not
worrying about the weights, just accumulating plenty of pump and burns. Keep
this one up for 6 weeks, rest one week. Now, keep the arms active for one
month or so but forget about specializing. Then, if you still want more gains,
repeat the whole process once more. Always keep the muscles covered and
warm when specializing and use plenty of massage on the muscle area.
One I was having a problem doing presses over the head after my squat
exercise. This is what Donne told me. There is no reason why you should have
trouble pressing after squats unless you are completely exhausted (in which case
you would have trouble with ANY other exercise) or, you have a bad position of
the bar on the squats and it is cutting off circulation to the arms and shoulders.
Check your form and see what you are doing in that respect. The problem was
the position of the bar on my shoulders. I was carrying the bar too high on my
traps. When I dropped the bar down 3” and used a piece of armoflex padding,
the problem was solved.
I was trying to build up my shallow chest and I again turned to Donne for advice.
Some of you readers won’t care for this advice but it surely works and it is the
best that is available even today. I gained 3” in 3 ½ months using this exercise
scheme. He said: The only answer for a flat chest is BREATHING SQUATS
(reps of at least 20 a set, with plenty of huffing and puffing between reps, holding
the chest full of air while you god down, exhaling on the way up – make yourself
completely breathless when you do them). Immediately afterwards, while still
puffing, do LIGHT straight arm pullovers over a small bench (lying just between
the shoulders, so head hangs over and hips hang down in front), holding the
lungs full while you make the pullover, continuing the puffing between reps,
7
stretching the rib cage up, as much as you can. Do these for about 20 reps too.
You will feel an ache in the sternum, if you do these two exercises properly.
That’s the best basic and simple advice for chest expansion.
To have complete thigh development the inner thigh must be in balance with the
quads and thigh biceps. Hale’s suggestion to correct this faulty area was: Do
squats with feet wide and knees going out as you squat; also straddle hops with
weight on shoulders, jumping the feet very wide apart, leg spreads with iron
boots on the feet BUT, the very best is to start with the knees wide apart and
then force them together against the resistance of another person’s hands or
resisting with you own hands (you can do this if you sit on the end of a low
bench, lean over your knees and cross your arms, placing your right hand on the
left knees and the left hand on the right knee, so you can push forcibly against
them) it doesn’t take much resistance, but do them often for best results.
In this 1966 photo at Hales Fitness & Figure Gym in Miami, Florida I (Dennis B.
Weis, age 20) am bombing my legs on Donne Hale’s special Leg Press
machine.
I will now conclude the training wisdom of Donne Hale with some training notes
that I have used over the years that have given me a refreshing change in the
exercise pattern and style.
1. Neck work is best done with human resistance. This advice will be
effective only if you have a workout partner who is familiar with proper
exercise technique. With this point established the maximum amount of
resistance can then be applied throughout the full range of the neck
rotation.
2. For front deltoid development do front raises in a standing position with a

dumbbell or a barbell.
3. An isolation movement for the behind the neck press consists of sitting on
the floor with your back against a stationary object (such as another
bench. Of course you will have to have a workout partner hand you the
barbell). This was a movement that Ken Newman (Mr. FL winner and
runner up in the Junior Mr. American in the 60’s) used with great regularity
at Donne Hale’s bodybuilding studio.
8
4. For definition of the upper back: Do bent over laterals with dumbbells or
wide grip rowing with the elbows out. CONCENTRATE ON THE STYLE
OR GROOVE.
5. Power curls are a form of the cheat curl. The difference is that power
curls are done in one movement from the floor each rep. Your position
when the barbell is on the floor will resemble the position for a clean only
with the hands in the underhand position for curling.
6. An effective variation for the triceps consists of lying on a 90 degree bench

and taking a barbell with a thumb-less grip and keeping the elbows high
while mentally pulling the elbows in toward each other.
7. For proper flexion of the forearm muscles always do wrist curls with
elbows higher than the wrists.
8. Leg curls are better when done with human resistance. The same
reasoning applies as was advised for neck work. Resist on the way down
also.
9. For development of the front of the thigh place a 4” block under your heels
when performing regular barbell squats. This unusual angle places the
stress on the quads which are a muscle which protect the vital knew joint
area from athletic injury. I have done 20 reps in the full squat with 300 lbs.
In this position at a bodyweight of 205.
10. The one exercise principle which Donne taught me and had me use my
entire year with him is: The multiple poundage principle. It works like this:
Example: Squat – warm up for 10 reps with a weight which is moderately
easy to squat. Now jump all the way up in poundage that will permit only
1 perfect rep. Now after completing the one rep have your assistant slide
off a 10 lb. Plate from each side of the bar. Do as many reps as you can
with this new poundage. Again when you can’t perform rep drop
poundage again. You do this until you have done a total of at least 25
reps. A few points should be brought out to make this system clear.
A. To make this system 100 per cent effective, you must have a
partner who can remove the weights quickly so you don’t put the
barbell down to rest. This applies to bench press and deadlift. Also
in the behind neck press and overhead press, Scott curls, leg
presses, etc. If you are training in a commercial gym you could lay
all the barbells out for regular barbell curls if you didn’t have a
partner for that day. Of course you won’t find yourself very popular
with instructors if it is a busy day. Better to save that method for a
slow day at the gym.
9
B. To begin with you will have to experiment to find the right poundage
drops so that you can load your barbell up with the right plates for
displacement after each limit rep or reps.
C. In my case the poundage drops were 10 lbs. On the real heavy lifts
per wt. drop on squats, bench press, deadlifts, leg presses, etc. 5
lb. drops were the case on such exercises as curls, presses, triceps
extensions. Note: The 10 lb. and 5 lb. drops were off each side of
bar.
D. The real advantages in this system are: You will be using your
maximum weight per each set of reps. Without putting the weight
down you will build enduring sustaining power. After you have
done your total of 25 reps per exercise you can go on to another
exercise in the same fashion. If any of you readers are willing to try
this routine and do not fully understand the correct technique
involved I will have my address at the end of the article.
On the next page I am including randomly selected excerpts from my workout

diary which reveals various poundage(s) I used when applying the Multi-
Poundage Principle. Poundage listed in red represents one workout and blue is
another.
10
Dennis B. Weis’
Workout Diary
Hales Fitness & Figure Gym
Exercises Sept -Nov 1966 Jan 1967 Feb 1967
Barbell Back 270 220 180 335 305 285 275 265 255 340 320 300 290
Squat (305 295 275 255 235 215 195 280 260
185 100)
300 290 280 270 250 240 100
(300 280 260 240 220 205 150)
310 290 270 255 225 100
(310 290 270 250 230 220)
310 300 290 270 250 230
(310 300 290 280 260 250)
310 300 290 280 260 250
(320 310 300 280 240)
Flat Barbell Bench 255 235 215 205 195 180 155 (285 275 265 245 235 285 275 265 245
Press 130 90 205 185 170 155) 225 205 185 170
(265 250 240 220 210 200 180 155
160 140 190)
270 250 230 220 200 190 180
140
(280 260 240 230 215 195 185
163 150 140)
280 260 240 220 225 200 185
180 160 150 140
(280 270 260 240 220 180 170
165 155)
280 270 260 240 220 200 180
160 150
(280 270 260 240 220 200 180
170 155 140)
Hale Leg Press 330 280 230 420 400 380 (8, 6,
Machine (330 280 230) 11 reps)
350 330 280
(350 380 280)
370 350 280
(370 350 330)
370 350 330
(380 360 340)
400 380 360
Barbell Press 170 150 130
Overhead (180 170 150 140 130 110
100)
180 170 150 140 120 110
100 90
(150 140 130 120 110 100
90)
180 170 150 140 130
(180 170 150 140
130)
170 150 140 130
120
Standing Barbell 150 140 130 110 90
Curl 80 70
(150 140 130 110 90
80)
150 140 130 110
100 90
(150 140 130 110
100 90)
150 140 130 110
100 90
(150 140 130 120
110 100 90)
150 140 130 120
110
(160 150 140 130
120)
11
Sept -Nov 1966
Age: 21
Wt. 204-Pounds Neck-15 ½” Chest-42” 45” Waist-33” Arm-16” Forearms-13” Thighs-
25” Calves-15 ½”
Bench Press-270-pounds Barbell Back Squat-350-pounds Press Overhead-200-pounds
Barbell Curl-140-pounds Clean&Jerk-235-pounds
Jan 1967
Age: 21
Wt. 215-Pounds Neck-15 ½” Chest-43” 46” Waist-34” Arm-16 ½” Forearms-13”
Thighs-25 ½” Calves-16”
Bench Press-290-pounds Press Overhead-205-pounds Barbell Curl-150-pounds
Clean&Jerk-235-pounds
Feb 1967
Barbell Back Squat – 1 set x 50 reps = 255-pounds

Parallel Bar Dip – 125-pounds
Conventional Dead Lift – 430-pounds
Hands Supinated Chin – 105-pounds
Hack Squat – 320-pounds
Hales Leg Press – 510-pounds
2-Dumbbell Clean from “Hang” -110-pounders
This concludes the advice that Donne Hale shared with me. It was with this
advice that I first built my solid foundation for the years to come in my weight-
training career. Thanks, Donne!
12
Number 2 Iron Man – May 1976
Continuing with the series of Bits of Advice and Routines, we shall now look into
the training wisdom that Chuck Sipes has shared with me by letter and long
distance telephone conversation. One of the things that really impress me about
Sipes is that: He has never neglected to write a reply to my letters to him. He
always answered immediately and his solutions were very well thought out
regarding my particular problem that I was inquiring about at the time.
Chuck Sipes (1932-1993)
When I was in heavy correspondence with him (in the late 60’s) he was a youth
counselor at a California reformatory plus he was doing strength shows across
the world and was in heavy competition training for such titles as Mr. Olympia
and Mr. World. He was also training to bench press 600 lbs. At a bodyweight of
230 lbs. It is hard to see where he could find time to answer my many letters
during this time. What really impressed me was that he told me he always
answers every letter that he receives that requires an answer.
If you want to read some good, sound advice from Chuck, just order some of
these back issues of Iron Man Magazine. The Story of his Strength Training is
out of sight. It is found in Vol. 26, No. 6. How he performs feats of strength in
various areas can be found in Vol. 27, Nos1, 2, 4 and in Vol. 28, No. 1. Vol. 27,
No. 2 and Vol. 28, No. 1 are available from Iron Man Magazine; the others listed
may possibly be obtained from advertisers in the classified section of Iron Man
Magazine.
I am in no putting all this back issue material into this article to fill up space. I
really feel that any serious reader should read this down to earth instruction by
13
Chuck. We will now deal with the advice that Chuck has shared with me over the
past years.
The one thing that I have noted about all the training advice from Chuck in his
constant belief that one should include heavy supporting movements to build up
the tendon and ligament strength. I cannot say here whether he believes that an
older man should still use this type of movement in his training. I hope which is
very intense and is not at all to be considered by anyone with less than 2 or so
years of regular training.
This special program covers all the necessary muscles required for maximum
bench pressing ability. There is much direct effort which strengthens the
ligaments and tendons, an area of development that Chuck has always
emphasized in his training programs to me.
MONDAY & WEDNESDAY

Warm Up Prone, regular grip 2x10
Bench Press 10x6-4-2-1
2 sets 6 reps; 2 sets 4 reps; 2 sets 2 reps; 4 sets 1 rep.
TUESDAY & THURSDAY
Heavy Supports 5x8
100 lbs. Over best press ¼ way down and lock out.
Prones 5x1
Close to maximum poundage.
Heavy Supports 3x4
150 lbs. Over best press; very slight elbow bend.
Prones 5x2
Close to Maximum poundage.
FRIDAY
Incline Press 4x6
Wide grip on bar.
D.B. Incline Press 4x6
Slowly.
Pullovers 2x20
Very light weight – Deep breaths.
Bench D.B. Laterals 4x8
Very deep breaths – stretch good.
Note: If you cannot use the poundage on the support movements Chuck says to
use whatever is within your limits to reach the required suggested repetitions.
At the time I used these above programs I gained nearly an inch on my forearms
and 40 lbs. On my bench press. I think at this point I shall detail some more
special powerlift routines by Chuck and some special body parts specialization
for the physique man. After we take care of these routines, I shall than relate
14
some of Chuck’s general maxims for training that I have observed through his
correspondence with me.
I will not detail any poundages or measurements that I have accomplished from
the routines to be mentioned. The programs are geared for results and if one is
diligent and follows directions he will be pleased with the gains in strength and
measurements. Just for an example, you may gain 30 lbs. on the special squat
routine the first time you use it. Then at a later time in your training you may go
back to the same special routine and make even better gains than you did on the
one previously. The next routine I will discuss is the squat. The routine looks
like this.
Full Squats 10x8-6-4-2-1 – 2 sets 8 reps, 2 sets 6 reps, 2 set 4 reps,

2 sets 2 reps, 2 sets 1 rep – light to heavy weights.
Quarter Squats 6x10
Leg Press 8x6
Chuck mentioned that it is very dangerous to do any type of heavy support or ¼

movement in the bench press or squat movement without the aid of a power rack
and a spotter. The weights used in these heavy movements should always be
properly warmed up to and done under control at all times. You can’t afford
sloppy form in these heavy movements. The older one gets the longer it takes to
recover from an injury.
The next program of specialization that has great value is the Deadlift. This is a
big ace in the hole in competition if you have one lift of the 3 power lifts that is
much weaker in proportion to the other two lifts. Here is one routine you might
want to try for deadlifting progress.
Deadlift 10x8-6-4-2-1
2 sets 8 reps, 2 sets 6 reps, 2 set 4 reps, 2 sets 2 reps,
2 sets 1 rep – light to heavy weights.
Deadlifts from low bench 6x4
Place D.L. bar on end of prone bench and begin your pull from that position. Use
your regular style.
Deadlift 6 sets 1 minute
Hold bar at erect, stand-up position.
Chuck mentioned that to eliminate the problem of tender calluses, soak the
hands in a tuff skin solution. I will now include one more bench press routine
and dig into Chuck’s bodybuilding body parts routines.
For this routine to be effective one is going to have to have at least one or two
training partners. The routine explains this.
Bench Press 6x10
Light weight – just blast weight off chest for speed.
15
Heavy Let Downs 4x8
Fight weight slowly to chest. Use about 100 lbs. over best lift.
Supports 6x10 seconds
No movement, just hold weight in top position for required time limits.
Any of these routines are not to be followed over 3 times per week due to the
severe intensity demanded upon the particular area being worked. Chuck says
to add weight when the reps are easily performed or the required time limits are
met on the support movements.
I will now conclude the strength training advice from Chuck with some
miscellaneous training tips for the powerlift competitor. I once asked Sipes what
he thought of using knee bands or wraps in training. I was using knee bands at
the time and felt great doing full squats with 425 lbs. for sets of 6 reps. Chuck
advised me never to use wraps in training. He said that wraps have a tendency
to weaken the muscle areas of the legs. He said that my poundage would drop
when I discontinued the use of wraps. He was certainly right. The very next
workout I couldn’t even do 2 reps with the 425 lbs. that I had easily done 6 reps
with before. I think a little bit of the problem was in my mid along with the
weakened muscles. He did say that I could use them in competition and I would
do more in my attempts. Personally I like doing my squats without the aid of
wraps. I feel more natural in my movements.
I had a problem coming out of the bottom position on my heavy squats. Chuck
said the best way to improve this weakness is to incorporate jumping squats with
a barbell or a dumbbell in each hand using a light weight. He says to spring up
fast and keep moving. He recommends 4 sets of 10 reps. The last 2 reps
should feel hard but you should still be able to spring up forcefully. When you
can do 8 out of 10 reps the weight is probably just right. When you achieve 10
full reps it is time to add 20 lbs. to the squat bar or 10 lbs. the each dumbbell.
This exercise will build the initial driving power. It certainly corrected my problem
at the time when I needed it.
Chuck recommends trying for a limit on the powerlifts in training in meet style
every two months. I realize that not everyone is going to agree with this advice
on strength training. This is only natural but don’t be so set or preconceived in
your ideas that you can’t have an open approach to different concepts of training.
I can say in all honesty that these suggestions have really helped my strength
levels. Let’s now take a look into Sipes’ advice on correcting some body parts for
better development for physique excellence.
Now let’s take a look at 4 specialized body parts routines that Chuck strongly
suggested I perform for further gains. Remember that these routines weren’t
meant to be performed all at the same time. The routines listed were sent at
different times when I had a particular lagging body part. To some of you
readers the routines may look ordinary or very common. Like I have mentioned
16
before, the routines were tailored for my own particular problem areas. For the
ones who do attempt to give these routines a fair trial some will find, as I did, that
a lot of thought and preparation went into the routines relating to how the
exercises were arranged in certain sequences – relating to where the shaping
and definition movements were placed for maximum gains. The first routine I will
present is a total arm course. It is to be done 3 times per week. Always try and
add weight to the exercises and work to cut your rest periods downs to an
eventual 45 seconds rest or less between your sets and exercises.
Total Arm Course
Cheat Curls 4 sets 4 reps

Barbell or EZ Curl Bar.
D.B. Concentrated Curls 6 sets 8 reps
2 sets of each of the styles listed – 2 sets palms up, 2 sets palms in D.B. will be
sideways. NOTE: In these two positions you will be seated and bent over with
the triceps resting on the forearm which is stretched across the legs; 2 sets
palms facing you, bent over a table with forehead on forearm (which is on table);
touch D.B. under armpit.
Scott Curls 3 sets 10 reps
Use EZ Curl Bar.
Wrist Curls 4 sets 20 reps
2 sets palms up and 2 sets palms down.
French Press 4 sets 6 reps
Lie on a flat bench and touch bar to nose.
Tricep Push Downs 3 sets 20 reps
Wide Grip Chins 6 sets 6 reps
Parallel Bar Dips 4 sets 8 reps
Hope you enjoy the Arm Routine. It should be of benefit to some of you
bodybuilders. The next routine we will list is a 6-day specialization routine for the
abs.
One thing I must mention before we go further is that for the routine to have any
effect you will certainly have to study your present diet and if it contains too many
carbohydrates, correct it before you begin this program. If you are not sure what
to do in this respect, I would suggest you write Bob Green. He charges ten
dollars per diet, but he will certainly give you your moneys worth of guidance in
the area of nutrition. I am in no way connected with his program but I have
corresponded with his partner, Dan Mackey, on training problems and was
amazed at the detail they use in helping solve problems of this nature. These
are individually tailored programs for your personal desires. The only
requirement is that you follow the instructions 100 per cent if you want to achieve
the end result you are striving towards.
17
Well, let’s look at the routine and then I will discuss some of the general advice
that will contribute to the success of this Abs and Obliques routine and with any
other Abs routine that you may use in future training.
ABS & OBLIQUES Routine
1. Front Bends – 2x100 – In case some of you are not familiar with this
exercise, it is performed in the exact same way as the good morning
exercise. The only difference is that you perform the motion with only an
exercise bar with no weight ever added. Tense the abs as you bend
forward and be sure to go parallel to the floor with the upper body.
2. Side Bends – 2x100 – Note: Work each side separately. Hold a D.B. in
one hand at a time. If you hold a D.B. in each hand at the same time you
will have accomplished nothing in the way of resistance that couldn’t have
been done free hand.
3. Sit-Ups 4x20
Use an incline sit up board.
4. Leg Raises 4x12
Have your legs off the end of a flat bench.
5. Leg Raises 4x10
In this variation hang from a chin up bar.
6. Jog ½ mile
7. Body Twists 2x200
Use an empty bar behind the neck for resistance.
That’s the routine. Do it 6 days per week for best results. This routine is not to
be followed by a bodybuilder who is trying to gain weight or bulk.
With a well developed stomach area common constipation will be prevented.

You will notice that when you get your abs in shape the rest of your physique will
take on a more muscular appearance. A few points which may aid your exercise
program are listed:
1. Use a waist band for a further reduction of the fatty deposits.

2. Do not rest over a few seconds between your sets.
3. Do the reps of each exercise at a fairly fast pace, but not in a sloppy
manner.
4. Keep continuous tension on the exercise motion. In other words, do
not relax at the start or completion of any rep of any of the exercises.
This takes care of the training advice that Chuck gave me on abs training. Now
I’ll conclude the advice on body part training by Sipes with his suggestions on
calf development. If you possibly can, do your calf routine right after your thigh
exercises. The behind this suggestion is that the leg area is already flushed with
a great amount of blood. You can see that if you did them at any other time it
18
takes a while for the blood to reach the lower extremity of the calf area. Working
them in this way has really worked great in my training programs. Massage the
calf muscle between each set of exercises. If you feel that the calf muscle is
becoming stale on the routine you should either change to another routine or rest
for one week and then go back to the routine. Usually a routine on the calves will
be effective for about 6 to 8 weeks before a change is necessary.
In order to build size to the calf Sipes says it is necessary to use heavy weights.
Calves should always have first priority for a physique man because it is the area
of development that the eyes first notice on the lower body. Many times I have
seen a really great physique and thigh development only to be disappointed by
the lack of calf development. When you are trying to add size to the calf it will
help to cut down on your thigh workouts till you achieve the proper balance.
Let’s look at the calf routine that Chuck has suggested to me when I was having
such a problem.
CALF ROUTINE #1
Calf Raises on Calf Machine 5 sets 20 reps
One Leg Calf Raise 4 sets 20 reps
Hold a heavy D.B. in one hand.
After you have done the above exercises and sets, lean against a wall and rise
up on toes and flex the calves very hard. Do this 4 times and hold each fixed
position for a 10-second count.
Heel Raises again on Calf Machine 5sets 10 full reps

And 20 burns high on the toes.
CALF ROUTINE #2
Heel Raises on Calf Machine 4 sets 40 reps
Slow and concentrated.
One Leg Calf Raise
Use only your bodyweight and do the first 30 reps concentrating on the
downward stretch. Do the next 30 reps of the set in a bouncy fashion
concentrating on the high flex position.
Iron Shoes 2 sets 20 reps
Sitting on a high bench so that the legs are free to hang, raise toes high and work
feet back ad forth with the legs slightly out. You may add weight to the boots
when the reps are too easy. Do not sacrifice form for the added weight.
You may do either of these routines 4 times per week. This concludes the
Special Body Parts Routines by Chuck that I felt were important to include in this
series. I have many total training routines from Chuck that deal with power lift
training with body building movements emphasized. I also have some nice 1-
19
hour routines for the man short on time. I’ll close this part of the article on Sipes
with a few miscellaneous personal views on supplements and training tips.
Chuck suggested that I take my supplements over a longer period of time during
the day. I had been taking them all at once each day. He says to take them on a
full stomach for best digestion and assimilation. He says take the supplements
you require after breakfast, lunch and dinner. He mentioned that it is a good idea
to take a papaya supplement to aid in the digestion of proteins. One thing that
surprised me was that Chuck said that if your diet is right you don’t really need to
take a concentrated protein supplement.
One I was interested in gaining an extra 20 pounds and he suggested that I eat 6
small meals per day and at least 3 quarts of milk per day till the desired weight is
reached.
Here’s one of the many letters that Chuck Sipes sent me…
20
21
Well, that the advice that Chuck has shared with me over the years. I have a
future article planned on Chuck’s exclusive personal bodybuilding and fitness
program.
22
Number 3 Iron Man – July 1976
Before I continue any more training advice from the champion bodybuilding
personalities I want to express my appreciation over the very nice remarks from
many of you readers concerning my series “Bits of Advice and Routines.” It
has shown me that my objective of helping the hard gainer is being met in this
series. With your vote of confidence, let us now begin by looking at the Charles
Amato personality and his training wisdom regarding my inquiries towards
bodybuilding progress.
Charles Amato has attained a physique which classes him as one of the top
men in America. He has attained out-standing shape and great definition with
a very balanced development without having to go to extreme bulk as some
have. He presents a very impressive appearance on the posing platform. He
is a great trainer in this field as well as being an outstanding athlete himself
and is a former Iron Man cover man.
Chuck is one of the best current physique men on the west coast to date in active
competition. One very good reason why this above statement holds merit is the
fact that at the June 1975 A.A.U. Mr. America contest Chuck accomplished a 7th
place overall and won the best abs award. This is a worthy placing because any
of the top ten men were worthy of the title.
During his years of training for physique competition, Chuck has developed some
noticeable basic strength. At a bodyweight of 190 lbs. he has squatted with 450
lbs., bench pressed 340 and deadlift 490.
Chuck is certainly one of the few physique stars whom the general public can
relate to by his balanced physique development. I don’t know about the other
23
areas of Chuck’s life but BALANCE is the key to being a complete man. The
SPIRITUAL aspect of man is the one area where the majority of people have a
difficult time getting into BALANCE. There are many reasons that relate to this
area. The one fact that I had a hard time with in the beginning of my walk with
Jesus Christ was SELF.
I was doing everything that I wanted to do for my own personal satisfaction and
not doing anything to give Jesus the glory by just being a good witness to people
every day. It doesn’t mean a thing to go to church on Sunday and pretend that
you are worshipping the Lord and then the next six days cuss, smoke drink, or
tell off-color jokes, gossip, or show what a bad temper you have. Also what type
of reading material you have in your possession is a giveaway to your walk in
Christ.
A few of the ways to eliminate these carnal faults are: prayer each day – reading
the Bible each day, having love for other people and finally submitting to the
Lord’s will. These are not all the things that are to be considered in leading a
BALANCED CHRISTIAN LIFE, but they are a beginning. I praise God for dying
on the cross and letting him come into my heart.
I’ll now relate the personal ideas and suggestions that Amato gave to me
regarding nutrition and exercise patterns for the abs and back.
At the time I wrote Chuck, I was very interested in getting maximum overall body
muscularity. The main reason I got the idea to write Chuck regarding diet
instruction was because I had read where former Mr. Universe Bill Pearl had
corresponded with him in these same matters. I felt that if Pearl, who is Mr.
Everything, was interested in his advice, that I, too, could receive benefits in the
area of nutrition for gaining maximum muscularity. Well, I was not disappointed.
This is what he told me regarding a diet purposely tailored for my own needs.
“Leave whole milk alone and the same goes for yogurt.” He mentioned that he
would be cautious about eating cereals of any kind. These foods tend to cause
one’s skin to smooth out. Note that these suggestions are geared to a trainee
who is interest in physique competition. Chuck suggests that I substitute cottage
cheese. This will give you the calcium and protein without keeping the skin thick.
He said that I was making a mistake in not eating a small breakfast. He
suggested four small meals a day.
Typical example:
BREAKFAST:
2 or 3 scoops of cottage cheese
Walnuts and sunflower seeds with honey or almonds or pecans
1 bunch of grapes
24
MEAL #2
Ground meat patty (1/3 lb.)
1 glass tomato juice
1 piece cheese (cheddar or other NATURAL cheese)
1 piece of fruit
MEAL #3
Liver – ¼ lb.
Sliced cucumber or salad
Bananas with cream and a trace of honey
MEAL #4
2 or 3 egg omelet with cheese, fold in tomato and onion
1 glass apple juice
1 vegetable
SNACK
Popcorn, all you can eat; go easy on salt but use some butter
Grapefruit juice
SUPPLEMENTS
If your body can handle your present schedule, stay with it. If you are
experiencing gas or diarrhea it is from too many vitamins and liver pills –
stop everything.
Next, he told me of some of the nutritional guidelines that he himself follows that I
might try for added benefit. He mentioned that he takes supplements on and off.
Mainly C and E and wheat germ oil. He mentioned that he eats more honey,
peanut butter, vegetables and fruit when not training for a contest. He suggested
I get on a diet of this type.
“Two things produce definition and development. DIET (which I have already
discussed) and TRAINING. To produce the fibrous, thick, veiny look you must
use strict form with tension. This requires moderate weights and NOT shutting
the tension off between reps. In other words, keep the weight moving. If, for
example, you are doing a bench press, slowly with perfect control lower the bar
near your chest - just before you touch – roll the bar slightly back and bring it
back up – before you reach lockout position slightly roll the bar toward your feet
and lower it back down. Do this on everything and watch the detail start to
develop.”
He recommends 12 to 15 sets per body part till you reach your desired
hardness. Then reduce your sets to six per body part.
25
On the training programs I am about to list, Chuck did not mention how many
reps to use on each set. All I can say in regard to this is experiment and be
instinctive in your workouts.
ABS TRAINING:
Hanging Leg raise -- Lying leg raise
Hyper extension (backbend)
Incline sit-ups
UPPER BACK:
Press behind neck
Bent over lateral raise (10 – 15 lb. dumbbells at first) lying face down on an
incline bench
Heavy Shoulder shrugs
Remember above all else to train using tension – especially on your upper back.
Amount of weight is not important. Train with about 30 to 60 seconds rest
between sets. This concludes the advice from Amato. Chuck did send me a
very detailed abs routine that he used exclusively when training for the Mr.
America.
Here’s a letter from Charles Amato…
26
27
28
Number 4 Iron Man – November 1976
The next personality in the Iron Game that we will develop an insight on is
Ernest F. Cottrell with whom I have been corresponding this past year. He has
some very unusual and exciting training ideas which are very productive. His
way of corresponding by mail is very detailed and personal. For example, he has
sent me eleven single spaced typed pages. His letters are just crammed with
training advice and suggestions for improvement in physique and strength
training.
Ernie has been involved in the bodybuilding field for the past 27 years. He has
trained with many famous bodybuilders over these past years. He learned much
information about training from these personalities. From this beginning he has
developed his own philosophies and training ideas. Ernie has been editor of two
national bodybuilding magazines. Even today he is still experimenting with
bodybuilding principles to find more successful ways of making immediate gains
in size and strength and muscle definition with short training times. Ernie is no
arm chair trainer.
We asked Ernie Cottrell for some photo’s but this is all he had
left suitable for printing as someone had recently stolen all
his good photo’s along with some other materials. Perhaps
later we can obtain a good physique photo.
A few strength goals when he was training for his strength foundation are in order
here: At a bodyweight of 165 pounds, at 5’11” he has accomplished some of the
following:
Strict barbell curl of 208 pounds; 530 pound Floor press (with legs up in air); 1
Leg squat with a 100 pound dumbbell held in each hand.
In 1973 he went on one of his special experiment routines and bulked up to a

bodyweight of 268 pounds with the following measurements: Biceps (cold) 21”
plus; forearms 17 ½ “; chest 54”; waist 38”; thighs 32 ½ “; calves 20” plus. I have
seen photos of Ernie at this bodyweight and he certainly looked bigger in his
body measurements than Ken Waller, who was sitting next to him. Ken is a man
of huge measurements, so I know Ernie wasn’t making false claims as to his
measurements at the time. The difference in bodyweight that Ernie had over
29
Waller would have given him the extra edge in size. Now that I have given Ernie
a brief sketch, let’s get into his training advice to me.
Ernie said in one of his early letters of advice that a person can’t do justice to a
workout that incorporates all the body parts in one workout. He mentioned that
this practice invariably causes a standstill in progress due to the enormous drain
on the body’s energy and recuperative abilities. This can happen even when you
diet and rest are adequate. He says one can have decent results if one adheres
to one hour schedules 6 days per week.
He mentioned that a bodybuilder doesn’t have to change a workout to get sharp

cuts, just alter your diet. The idea behind this suggestions is to burn up surface
and intercellular fat needed to get defined. Lately I have been having a problem
getting my Soleus or front of the calf to show better detail and shape.
Ernie surprised me with this suggestion. It really develops the deep lying muscle
fibers of the Soleus area. The results are great. “Wear heavy, stiff, high-heeled
boots or shoes. Glue or nail a sturdy sheet of plywood which has been cut the
shape of the shoe; then walk slowly so that when the heel touches floor, and the
foot wants to immediately plunk down onto the floor, you can resist this
movement by lowering the foot slowly. Practice walking in these wooden soled
shoes 10 minutes a day until the desired results are gained”. Note: you will be
better off doing this movement in an isolated area. It may look a little strange to
someone not familiar with the exercise habits.
I am now going to include a unique Bench Press routine that Ernie suggested I
try sometime. I have never attempted this routine yet but maybe some of you
readers will be interested enough to give it a try and let me know your results.
Ernie says that you must lay off the heavy bench pressing attempts for a period
of 3 months. Do only This Given Routine And No More for 3 Months.
Do the prescribed workout 2 or 3 times per week; rest 2-3 minutes between each
of the 4 total sets; take at least 600 mg. of potassium per day for the 3 months.
You should realize an increase potential of 25 to 40 per cent for a maximum
single in 3 months.
To begin the routine load a barbell to 100 pounds total weight. Now do 2 sets of
bench presses with this suggested weight. Do as many reps as possible on each
of these sets. WORK TO FAILURE on each set. Always try to do more each
workout. Don’t settle for less than 1 additional rep per workout. Us the fixed
weight of 100 pounds throughout the entire 3 month program. After doing the 2
sets of bend presses do the following movement: Lay an empty exercise bar on
the floor. Be sure and put a wedge under the collar some way to keep the bar
from rolling. Now do 2 sets of pushups using a bench press grip on the bar on
the floor. Follow the same exercise pattern as with the bench press exercise.
Do as many reps as possible on each of the two sets. Add at least 1 additional
rep per workout on each of the pushup sets. Please give this unusual program a
30
fair trial and let me know your results and thoughts on this method of bench
pressing.
Earlier I mentioned to do only this given routine and no more for 3 months. This
statement is in reference to chest work of any kind. You should continue to work
the other body parts for balanced development.
Ernie feels that overtraining is just about the most common mistake amongst
bodybuilders. He feels that shorter workouts done more often will give better
results in P-L and Bodybuilding. I know through actual experience using his
suggested routines and from cases of his other students that this is a positive
statement.
Ernie has said repeatedly that a proper diet is one of the biggest points for
success in any training program. Ernie has a very nice cook book on the market
which when used properly as suggested, is a great asset to anyone’s training.
Ernie has said much concerning his views on such subjects as Steroids Diet,
Bodybuilding Champs, etc.
I will close Ernie Cottrell’s advice and suggest that if you readers are interested
Cottrell’s training and nutritional ideas I may dedicate an article to these areas
exclusively.
Here is one of the letters and a couple of workout programs that

Ernie sent me….
31
32
33
Ernest F. Cottrell’s
Hard Gainer’s Double Split Workout
MONDAY AND THURSDAY
Morning, before breakfast, or early evening, before supper:
Regular Barbell Curl 5 sets

(Rest 15, 30 and 45 seconds between sets.)
Rest 1 minute; then:

Triceps Pulley Press-Down 5 sets
(Rest the same as for Barbell Curls.)

Scott Barbell (EZ) Curls 4 sets
Triceps Barbell French Press (lying or standing) 4 sets
(Superset; no rest between sets.)
Rest 5 minutes; then:

Hard Spring Grippers 6 sets
(Alternate hands; no rest between these sets)
Wrist Roller 3 sets

(Rest 45 seconds between sets.)
(Early evening if arms are done in the morning;

late evening if arms are done in the early evening):
Press Behind Neck 4 sets

Dumbbell Lateral Raise 4 sets

Rest 1.5 minutes; then:

Expander Cable Side Press-Out 3 sets
(Rest 1 minute between sets. To do this exercise, hold the
expander cables across and against the chest, just below the
sternum of the pectorals muscles; then press the arms out to
the side until fully extended. Cable should always touch the
chest. This movement is very good for the traps, delts
and triceps.)
Rest 1 minute; then

Back & Front Neck Curls 4 sets 15 reps
(Superset; no rest. Use a headstrap for the back of the neck,
34
press against the forehead with the heel of the palm for resistance
to the front of the neck.)
TUESDAY AND FRIDAY

Morning and early evening:
Bench Press (fairly wide grip) 4 sets

(Rest 15, 30, and 45 seconds between sets.)

Parallel Bar Dips 4 sets
(body-weight or light additional poundage)

Dumbbell Flyes (flat or incline) 3 sets
(Rest 30 seconds between sets)
Early or late evening:
Bent-Over Barbell Rowing (underhand or curl grip) 3 sets

(Fairly heavy on all 3 sets; rest 1 minute between sets.)

Overhead Lat Pull-Downs 4 sets
(close overhead grip for more stretch and contraction)
(Same rest as for the Bench Press)

Wide-Grip Pull-ups (body-weight only) 5 sets
(Do strict reps until you can’t do any more; then cheat to really
grind out quite a few more. Rest 45 seconds to 1 minute between
sets.)
WEDNESDAY AND SATURDAY

Morning or early evening:
Barbell Bench or Half Squats 5 sets

(Rest 30, 45, 60 and 60 seconds between sets.)

Leg Extensions (high reps) 5 sets
Leg Curls (high reps) 5 sets
(Superset these two exercises. Do them very slowly and
concentrate; make it burn until the muscles are hot.)
35
1-Legged Calf Raise-on-Toes 8 sets
(Alternate legs; no rest. Stretch the calf very thoroughly at the
bottom position; then cramp it very hard at the top.)
Early or late evening:
Roman Chair Sit-Up Over Bench (medium reps) 4 sets

(Go only parallel to the floor.)
Overhead Side Bends (high reps) 4 sets
(Superset these 2 exercises with absolutely no rest between sets.
To do the Side Bends, place the feet about 24” apart, hold light
barbell plate – about 5-10 lbs. – high overhead; then bend rapidly
at the waist from side to side like a musician’s metronome.)

Bent-Legged Incline Sit-ups (35°) 5 sets
(Rest 30 seconds between sets.)
Select the amount of weight you use in the following manner; heavy 6-9 reps;
medium, 10-14 reps; light, 15-25 reps. Mix it up, doing one set light, the next
set medium, the next heavy, etc. Don’t count reps religiously; just keep them
somewhere within these ranges.
You will find that the pattern of 6-9 reps will build the most muscle mass in the
various muscle groups, yet the legs and back respond quite well with a pattern of
10-12 reps, and in some cases the back can handle 12-15 reps.
Dave Draper used to alter his repetition loads; during a 3-week period he would
do 12-15 reps on all exercises and would actually work up to 20-25 reps during
this period of time. He made some great gains in muscle density and overall
muscularity. Reg Park would do 5-6 reps per exercise during one week, then do
12-15 reps per set on all exercises the next week.
None of the above daily workouts will take over 45 minutes! This will allow you to
do as much hard work as possible in the shortest amount of time (quality
training), and you can fully recuperate while almost constantly stimulating your
muscles into new growth!
Have a nice workout…!
36
Ernest F. Cottrell’s
121 SETS TO MASSIVE MUSCULARITY
MONDAY, WEDNESDAY, FRIDAY MORNINGS

(1/2 HOUR)
Back Neck Curls 5 sets, 8 reps

Front Neck Curls 5 sets, 15 reps
(Superset these two. Use headstrap for the Back Neck
Curls; use palm resistance against the forehead for the
Front Neck.)
No rest; then
Reverse Barbell Wrist Curls (Reg-Reps) 3 sets, 10 reps
Followed immediately by:
Regular Barbell Wrist Curls (Reg-Reps) 5 sets, 8 reps
(These are the ones where the forearms are long the top
of the thighs,while seated, and you raise and lower the
barbell by wrist action alone;“reverse” is palms down.
“Regular” is palms up.)
TUESDAY, THURSDAY,
SATURDAY MORNINGS
(1/2 HOUR):
Calf Raise of your choice (Reg-Reps) 8 sets

(Do “mixed” sets – one heavy, another very light, and every
where in between – and all sets to failure.)
TUESDAY AND SATURDAY

(AFTERNOON OR EVENINGS)
1. Jumping Squats (hold a dumbbell in each hand) (Cumulative-Reps twice)

2. Jumping Squats (hold a dumbbell in each hand) 3 sets, 12 reps
Stiff-Arm Breathing Pullovers 3 sets, 12 reps
(Do the Breathing Pullovers on the bench after each set
of Jumping Squats, holding no more than a 25-lb
dumbbell in both hands, because the deep breathing is
most important here.)

3. Barbell Bench Press (Cumulative-Reps twice)
Cheat Barbell Curl (Cumulative-Reps twice)
(Superset these two exercises.)
37
4. Bench Press 4 sets
Cheat Barbell Curls 4 sets
(Superset these two. Have the bars loaded so that you
can take 10 lbs. off each set fast – “triple drop method.”
Use the same weight as in exercises 3 and do each set
to failure.)

5. Incline (35°) Barbell or Dumbbell Press (Reg-Reps) 3 sets, 8 reps
Flat Supine Dumbbell Flyes 3 sets, 8 reps
(Superset these two.)

6. Shoulder-Width Pull-Ups (Cumulative-Reps)
(overhand grip)

7. Close-Grip Underhand Chin-Ups (Reg-Reps) 4 sets 8 reps
Supine Barbell Triceps Extension (Reg-Reps) 4 sets 8 reps

8. Bent Over Barbell Rowing (Reg-Reps) 4 sets 10 reps
Standing Barbell French Press (Reg-Reps) 4 sets 10 reps

9. Body-weight Only Parallel Bar Dips (Reg-Reps) 4 sets x failure
Alternate Dumbbell Curls (Reg-Reps) 4 sets 12 reps

10. Cheat Dumbbell Laterals (Reg-Reps) 3 sets 8 reps
(Only raise dumbbells up to just about shoulder level,
hold a moment and lower rather slowly.)
No rest, then:
11. Strict Dumbbell Laterals (Reg-Reps) 4 sets 15 reps
(Full range of movement on these)
Note: Tuesday, Thursday, and Saturday mornings would

allow you time to get in some waist work of your choice.
38
THURSDAY
(AFTERNOON OR EVENINGS)
1. Parallel Bar Dips (Reg-Reps) 2 sets, 7 reps

Barbell Upright Rowing (Reg-Reps) 2 sets, 12 reps

2. Half or Bench Squats (Cumulative-Rep twice)

3. Full Front Squats 5 sets, 8 reps
Leg Curls 5 sets, 10 reps
Stiff-Arm Deep Breathing Pullover 5 sets, 12 reps
(Tri-set these three; do the pullovers as before)

4. Jumping Squats (Reg-Reps) 4 sets 8 reps
(hold a dumbbell in each hand)
Stiff-Arm Deep Breathing Pullovers (Reg-Reps) 4 sets 12 reps
Finish off with:

Jump Squats (body-weight only.) 3 sets failure

5. Strict Leg Extensions 3 sets 10 reps
(Do these slowly holding legs straight at the top of the
movement for 1 second; then, as you tire, cheat the
weight up, hold and lower slowly until quadriceps burn
well.)
Rest 3 minutes; then

6. Vigorous Running in Place 2 sets 1 minute
(Hold a 20 lb. dumbbell in each hand down at the sides,
then proceed to run-in-place, raising the knees as high
as possible, drive feet hard into floor. Don’t do so fast
that your raising-the-knee-high style suffers. This is a
a good one to do right after waking up to get your system
going and making your body wake up completely so that a
good breakfast will be digested)
Cumulative-Reps Explained: For bodyweight-only exercises perform 1 rep of

the exercise, then count off the number of seconds it would realistically take you
to walk 30-ft. Next do 2 reps of the exercise…count off the number of seconds
again and do 3 reps, etc., etc., ‘til you simple cannot do another full set of the
39
reps you’ve accumulated so far. For barbell and dumbbell exercises elect a
poundage you can do for 4 reps in the exercise(s) indicated. Then follow the
instructions just mentioned for body-weight only exercises.
Have a nice workout…!
40
I am now going to share the advice that Iron Man editor Peary Rader suggested
that I use to solve some specific training problems.
The late Peary Rader highly regarded

founder and publisher of Iron Man
magazine performing Magic Circle
squats.
One of my problems was gaining in calf size and development. He suggested

that I completely go off calf work for a period of 2 months. He said that this will
allow the calves to soften up a great deal. His primary recommendation was
then to work on a calf routine very hard for a period of 2 months.
He suggested that I use the McClelland routine for a positive approach to added
progress. An explanation of this unique calf routine can be found in back issues
of Iron Man Magazine, issues Vol. 24 No. 1 and Vol. 30 No. 6, neither of which is
available from Iron Man, but possibly from collectors. See classified section of
this issue.
Peary mentioned that this is the best routine for development of the calves. The
only problem that could arise is the lack of some sort of calf machine. A machine
of this type is mandatory so it is possible to use enough weight without
worrying about balance. The routine will particularly work the inner part of the
calf. Always begin you exercise routine with this calf program. Be sure and
always make a conscious effort to contract the calves to their limit and stretch to
their limit also.
Peary mentioned that rapid pace walking places an enormous amount of work on
the calf area. At the time I began using this severe calf routine, may calves
measures 16”. After 3 months of very intense work on the McClelland routine I
gained 1 ½” on my calves. My bodyweight also increased 15 pounds during this
period. Gaining muscular bodyweight certainly has an added effect on body part
specialization gains.
41
On trapezius development, Peary said that there is nothing better than the two
arm clean or the two arm snatch. Peary said to do either of these 2 exercises
from a dead hang position for a more intense workout. One of the important
things in any exercise routine is the system you use rather than the exercises. At
times it is necessary to go to extremely high sets. In some cases use high reps
but in most cases 10 reps are sufficient.
In my program I was doing 6 sets of 10 reps twice a week; I followed this

program for 6 weeks. My top exercise weight in the hang clean for 6 sets of 10
reps after this 6 week period was 235 pounds. I never did try the hanging snatch
because I have never been taught the proper performance of the movement.
Without the proper technique there is just too much chance of developing faulty
exercise habits that are hard to correct later.
Peary suggested that when training in such an intense way on these two areas it
is necessary to lower the workouts on the rest of the body parts to whatever is
necessary to have sufficient energy to work hard on the calf and traps areas. DO
NO SLOW UP DURING YOUR WORKOUTS OR TAKE TOO MUCH REST
BETWEEN SETS, ABOUT 30 SECONDS IS SUFFICIENT. The reasoning
behind the last suggestion is that if you rest too much you are going to find that
you will not make the progress because you not make the demands on your
muscles that is so necessary for growth in these two areas.
I have always been very conscious of having a very strong grip for various lifting
feats. Developing huge forearms is not always an indication of great gripping
strength. Proper exercise for working the gripping muscles will be a definite
advantage in extra curling power and holding power in movements like the
deadlift and other related movements, which I won’t mention here since we are
concerned with the direct exercises, which produce this area of related strength.
This is what Peary suggested in the way of increasing my grip. First off, all he
say that it would be of benefit to try working a special grip program 4 times a
week, then 2 times a week and you can see which one does the best for you and
stick with such a pattern till progress on a certain schedule comes to a stop.
Gripping power is very much a matter of intense mental concentration. For great
power, you will not want to go into high repetitions. It is easy to work on
maximum power work on the grip primarily for developing size and has very little
to do with the development of power, except in instances of beginners. You can
experiment with a schedule of daily training (6 days per week) with very few sets
(2 sets per exercise used in the program) or you can try a program of 4 or 3 or
even 2 days per week for advanced increased in strength. Note: On the
schedules of 3 and 2 days per week you may increased your sets to a maximum
of 3 sets per exercise.
42
On every day training it would be wise not to use more than special exercises in
a program. On the 4-3-2 day schedules you may do 3 exercises for growth in
strength. When we speak of low reps we are talking of nothing over 6 or 7 reps
maximum and a minimum of 2 or so reps. Try and vary the frequency of the
workouts. For 2 or 3 weeks you can do a 6 day per week routine and then switch
for 2 or 3 weeks to a 4-3-2 days per week program. The best form of exercise to
use in gaining gripping power using the above suggestions of exercise days, reps
and sets are as follows: Use various strength hand grippers plus the grip
machine with very heavy weights. Doing one-hand regular deadlifts, this would
be a straddle lift; reach down and grasp the bar which is between your legs. If
you have had proper training in snatching and cleaning you may try one arm
snatching and one arm cleans. You will find these two mentioned exercises are
very good for the grip since there is an explosive effort of the legs which must be
supported by a powerful grip or the bar will slip out of the hands.
These suggestions certainly have helped my holding power in the deadlift, an

area where I really needed it since I am currently powerlifting for competition.
I will close Peary’s advice now. He had a lot of suggestions on squatting

movements. I am not going to go into detail in this series since it would take an
article all totally dedicated to his advice. If you are interested let me or Peary
know and we will formulate the article. I will close on the personality of Peary
Radar and say that the bodybuilding field has made great progress over the
years through the hard work of this man that we never hear about because he is
too busy making Iron Man and his equipment Number 1.
Here’s a letter from Peary Rader…
43
44
45
Number 5 Iron Man – January 1977
Our next subject of discussion is former Mr. Western America physique star Dan
Mackey. Dan is probably one of the most knowledgeable physique men in the
world today concerning new result producing bodybuilding techniques.
I am going to share a routine that was tailored for my personal bodybuilding

needs. I haven’t used the total routine in its fullest form so I can’t honestly give
you any standard results. If your training history is a similar pattern to mine to
date you may find the routine of benefit. I hope you like the program. Dan began
by saying that I should concentrate on these areas primarily and the others
secondarily.
a) Upper Thigh: Slight reduction and gain muscularity. My thighs have

always been the biggest and easiest body part to develop. This certainly
doesn’t help in my struggle for bigger calves.
b) Lateral and Rear Deltoids
c) Calf and Low Abs
1. Use squats 1 time per week one week and then do squats 2 or 3 times the
next week.
2. Work on a 6-day split routine until results are seen. There is no time limit
before a change is needed although some small variations to the exercises such
as (changing the grip on a bar, switching from a barbell to dumbbells, rep style,
etc.) every 2 months.
46
Try any routine 2-3 months before going to a new routine. Many champs like Mr.
Olympia Larry Scott, rarely changed their routines. If they did it was a minor
change. EFFORT, DIET, ATTITUDE are the most important aspects: Here is the
split routine he suggested I use:
Monday-Wednesday-Friday
Abs-Thighs-Calves-Back-Delts
Abs
Begin by giant sets on the abs (the only way to go) DO 3 GIANT SETS
A. Hanging Leg Raise with knees bent 15 reps
B. Gironda Abdo ¼ Cramps 10 reps
C. Leg Raise off Flat Bench 25 reps
D. Seated Twists with bar on shoulder 100 reps
Thighs
A. BB Front Squat 8-10 reps
B. Front Thigh Ext 12 reps
Do 1 super-set of A & B
C. Leg Press 8-10 reps
D. Reverse Thigh Curls 10-12 reps
Do 1 super-set of C & D
Calves – (Heavy Day)

A. Heel Raise (toes out) Light
to Heavy 3 sets 20 reps
B. Heel Raise (toes in) Lighter
“Pump” set 3 sets 20 reps
Do 3 super-sets of A & B
C. Toe Press on Leg Press Machine 3 sets 10-15 reps
D. Blair Calf Stretcher for 1-Legged Calf Raises 3 sets 10-15 reps
Do 3 super-sets of C & D
Back
A. Wide grip pull-ups to chest
Arch back, use wt. belt 6 sets 6-8 reps
B. Heavy BB Bent over Rowing (use curl grip) 4 sets 6-8 reps
C. Long Pulley Rowing (Seated) medium grip 4 sets 8-10 reps
Do 4 super-sets of B & C
D. One arm DB Rowing 4 sets 8-10 reps
E. Straight Arm Lat Machine Pulldown to thighs 4 sets 10-12 reps
Delts
A. Press Behind Neck (Seated) Med
to wide grip, add wt. as you go 6 sets 6 reps
B. Seated DB Press on high
Incline (80 degrees) 5 sets 6-8 reps
47
C. Side incline DB Laterals on incline bench 5 sets 10 reps
D. Bent Over DB Laterals, Head resting on bench 3 sets 10-12 reps
Rest 2-3 minutes, then do:
E. Regular (Conventional) Deadlift 3-4 sets 6-8 reps
This completes the Monday-Wednesday-Friday schedule.
Tuesday-Thursday-Saturday
Abs-Chest-Triceps-Biceps-Forearms
Abs
A. Leg Raises on Incline Board 3 sets 25 reps
B. Twisting Roman Chair Situps (will greatly
work obliques) 3 sets 25 reps
Chest
A. Bench Press (Note: Do this on only 1 of the 3 above listed days). Do
1 set of each of the following reps on this one day per week exercise
(8-6-4-2-2-1)
B. Incline BB Press 6 sets 6 reps
add wt. each set
C. Decline DB Flies 5 sets 10-12 reps
D. Incline DB Press 5 sets 6-8 reps
E. Wide Grip Gironda “Pec” Dips Use wt. belt 3 sets 8-10 reps
For those of you who are not familiar with this exercise I will explain it as Vince
Gironda describes it in his course “The Vince Gironda Workout Bulletin.”
“Use a parallel bar set up which permits you to have a spacing of 33” wide.
Remember that the elbows must be wide and straight out from the shoulders.
The head is down chin on chest and the back rounded forward. The feet are
under the face or slightly in front. Dip as far down as possible and return as high
as you can. Never change this position as this isolates the pectoral muscle and
does not bring the triceps into play as in the elbows back style.”
Triceps
A. Lying Triceps Pullover and Press (cambered bar) 6 sets 6 reps
B. Seated French Press (cambered bar)
on Incline Bench 5 sets 8-10 reps
C. Kneeling (Chest to bench) Pulley Extensions
– use long overhead pulley on lat machine 5 sets 10-12 reps
48
D. Lat Machine Pushdowns
Now finish off the triceps with lat machine push downs in this manner:
3 sets – use a weight that allows 6 complete perfect reps. Now drop some
weight and do as many reps as possible (to failure). Now drop some
weight and again do as many reps as possible (to failure). THIS WILL…
EQUAL ONE SET: Do 2 more sets in the same manner. You’ll grow on
this one.
Biceps
A. BB Scott Curls 3 sets 6 reps
B. Incline DB Curls 3 sets 6-8 reps
C. DB Scott Curls 3 sets 6 reps
D. One Arm Concentration Curls (slow) 3 sets 12 reps
Note: At the end of the 6th rep in the two variations (A & C) of the Scott Curls
do partial movements from the bottom position (Burns) for 6 reps per set.
This will total 12 movements in each set.
Forearms
A. Palms up BB Wrist Curls 3 sets 15 reps
B. Reverse BB Curls 3 sets of 8 reps
This concludes the rather extensive program that Dan Mackey shared with me. I
believe that even if you don’t have time for the complete program you can take
parts of it and apply it to your weak areas of development and make further
progress. I appreciate your suggestions, Dan. Thanks so much.
I am now closing this series of training advice with a very brief comment on two
men. Monte Wolford who was a 2nd place finisher in the Mr. Western American
in 1950 was an exponent of endurance feats which is unusual for a competing
physique man.
49
Monty Wolford
When I first began training with barbells he gave me encouragement to stick to

training. He did stress heavy leg work for best growth potential. Of course I
didn’t really accept this advice till I trained under Donne Hale. Even at around 48
years of age Monte is still active in training. I have heard that he is going to
attempt to do over 100 chin-ups. That sounds out of sight to me.
Here’s a letter I received from Monty…
50
51
Sam Loprinzi deserves mention because I happened to visit him and was so
impressed with his fine gym and his great personality. Sam operates one of the
finest Health Studios in the Northwest. It is located in Portland, Oregon.
Sam Loprinzi
(1913-1996)
Sam’s gym is equipped with every piece of equipment that one needs to go to
the top in physique competition, Olympic training or power lifting. He has a
number of the Nautilus machines which are great for the average man who is
interested in conditioning by a quick and intense method. The thing I noticed
when I first set foot in the door was the warm and friendly atmosphere. The gym
is kept in a very neat and orderly fashion. The one thing that stands out in my
mind is the constant help and encouragement that Sam gives to each person
who is working out.
I sincerely hope that this series has been of help to you readers. If you have any
positive comments regarding the current series please feel free to write to either
me or Peary Rader.
52
Number 6 Iron Man – March 1977
At this point in my series of articles I think it is appropriate to introduce one of the

greatest Super Stars in the physique world past or preset. The man is Boyer
Coe. From my observations of people who are interested in physical
development and physique contests, there are usually one or two men who will
stand out in an individual’s mind as being at the top in their chosen field which in
this case is physique contestants. The two men who immediately come to my
mind are Chuck Sipes (who I have already discussed in detail) and Boyer Coe. I
am not even going to attempt to describe his sensational physique. I would
probably waste at least 4 to 5 paragraphs describing Coe and still not come up
with a description which would do justice to him. All I can say is to study his
photos which are published in just about every issue of Iron Man Magazine.
Boyer Coe has become one of the most popular

bodybuilders of our day and with good reason, for he has
one of the most remarkable muscular physiques ever seen,
and he is a fine gentleman with a pleasing personality.
You may read about his life and training ideas in Vol. 28 No. 2, and also read
about him on the series in Iron Man titled Stars of The 70’s. These are found in
Vol. 31 No. 3 and Vol. 33 No. 2. I know that Boyer owns a very nice health food
store.
The pleasant thing I noticed when I corresponded with him was that he never
plugged his supplements in any way unless I requested such information.
Another pleasant experience I had was that whenever I wrote to him he always
answered within 7 days from the time I wrote to him. That, in my estimation, is
real fine dedication on his part, because he has a very busy schedule competing
and training and managing his health products.
I have not gotten into any real heavy correspondence with him yet, so the advice
I will be sharing with you will be concise and to the point.
53
The three areas I questioned Boyer on were Deltoids, Traps and Calves. After
years of doing heavy deadlifts and much back work, I have lacked definition in
the upper back and rear deltoid areas. Boyer only suggested one exercise for
these two mentioned areas, but it seems to take care of both problems to some
extent. The exercise is the wide grip, collar to collar bent over rowing motion.
The secret to getting the proper development in the rear delt and
upper back is to do the motion very slowly and smoothly.
He left the sets and reps up to me since I am an advanced trainer and would be
able to find the proper ratio through experience rather than Boyer trying to
second guess my program.
For the traps he simply suggested either high pulls or heavy dumbbell shrugs.
On calf development Boyer went into more explicit detail. This is what he
advised me to do for further stimulation and growth.
Boyer began by saying that it is of extreme importance that a person spend at

least one half hour per day just stretching the calf muscle. Stretching the
calf muscle is done by doing one leg calf raises on a high block where it is
impossible for the heels to touch the floor. You simply put all your bodyweight on
one foot at a time and lightly bounce up and down to stretch the calf until you
cannot stand the pain, and then shift to the other calf. This will do wonders to
develop a full lower calf. Now for the front of the calf growth, place a block under
the heels. Now raise the toes up. This will cause a cramping effect in the shin
area. At first it will be enough without any weight. But later you will have to use
a method whereby you place added resistance on the toe area. This area is not
as difficult to build up as the other areas of the calf.
Here’s a couple of letters from Boyer…
54
55
56
Note: At the time Boyer gave me this advice regarding development of the calf,
there didn’t seem to be any convenient way to add resistance on the toe area.
Peary Rader has come up with the answer in the form of any exercise unit
directly for this purpose. You can find the ad for the CALF CARVER in the Jan.
1976 issue of Iron Man Magazine on page 5. I think the cost of $25.00 is well
worth the results that can be achieved through consistent training.
Boyer mentioned that to achieve a desired measurement is simply a matter of

DETERMINATION. THE MOST IMPORTANT ASPECT IN TRAINING CALVES
IS TO GET A COMPLETE STRETCH ON EACH AND EVERY movement.
Boyer suggested a routine that I might try till results cease and then try
something else. Again sets and reps are an individual matter. This is the
exercise pattern: Pick out four exercises (your choice) and super-set two of them
on Mondays and Thursdays and the other two on Tuesdays and Fridays. Rest
on Wednesdays, Saturdays and Sundays.
Since most of you readers are up on the exercises which are used for growth in
the muscle areas, use calf exercises which will accent growth on the weakest
area of the calf. For example, if you are weak in the front calf, use more
exercises which will bring this area in proper focus over the other heavier area of
development of the calf. In closing on advice from Boyer Coe, he lightly
mentioned, without going into detail, that it is almost impossible to be at the top in
both powerlifting and bodybuilding. Also, to increase muscularity, you will have
to diet, in other words, greatly reduce your intake of carbohydrates and also add
kelp tablets to your supplements for increased definition. This concludes the
advice from Mr. Universe – Boyer Coe.
In the early year of 1966 I was in the early growing stages of my bodybuilding
career. I was at the period of time very impressed with the accelerated rise in the
competitive physique world of I.F.B.B. Mr. America Dave Draper.
During the 60’s there weren’t over a handful of men who were even close to the
astounding size and shape that Draper possessed. At the time I thought that
Dave must have some SECRET method of training. I immediately wrote to him
asking him to share some of his SECRETS with me. Well, when I received
Dave’s reply I found out that there weren’t any SECRETS OF TRAINING. At the
time I felt disappointed, but later I came to realize that successful bodybuilding
revolves around an old fashioned basic program of a few exercises.
I don’t feel at this time it is necessary to go into detail about the basics of training,
since another Iron Man author, Brad Steiner, has been going into great detail on
these concepts over the past few years. If you haven’t read his articles, look to
past issues of Iron Man and read them. If you have read them, read them over
again and I am sure that even more of your questions will be answered this
second time around.
57
Number 7 Iron Man – September 1978
In continuing this series on advice and help from great bodybuilders and
strongmen, we wish to present some very helpful information I obtained from
Dave Draper, still one of the greatest physiques in America.
Dave Draper, one of the greats of the bodybuilding game and still one of the
best, whose training routines and nutritional practices are described in this
article.
One of the first things that he stressed in his letter was the importance of a sound
diet and supplements. I am just going to relate what suggestions he gave me for
my personal needs at the time. I do not feel at this time I have to go into the
deep subject of nutrition to prove or disprove Dave’s suggestions. There are
many books and articles on the subject of nutrition so you readers can take it
from there if you wish. To this day I still follow his guidelines on this subject.
He mentioned that my diet was sufficient in protein but I had too many
carbohydrates. This is bad. He said to cut out cooked oatmeal, carrots, apples
and potatoes – all unusable carbohydrates that store in the body. Dave
suggested that I stick to meats, fish, poultry, eggs, milk and milk products. Limit
yourself to one or two pieces of fruit a day and a small salad. Avoid sugar and
excessive fats and also TV dinners, not the most nutritious supplement to the diet
either.
This is about all he told me about corrections in my diet. I have not listed my diet
that I was following at that time simply because I don’t remember what I was
eating ten years ago. Here’s a letter from Dave Draper…
58
59
60
Now let’s look at the training comments Dave shared. I was in need of more total
body mass at the time I was writing to Dave. This is one total bodybuilding
routine that he suggested I try. I can say that it did work. I feel that if I was to go
back on this particular program right now, I could make greater progress than I
did in 1966. The reason I say this is because now I am more aware of nutritional
factors: concentration, proper exercise grooves and motivations required in
successful training progress.
Here is the bulk routine:
Monday-Wednesday-Friday
Chest –
Bench Press…………………………………………………5 sets x 6 reps
Incline Flies (bent arm)……………………………………..5 sets x 6 reps
Delts –
Press Behind Neck………………………………………….5 sets x 6 reps
Lateral raise (side arm)……………………………………..5 sets x 6 reps
Triceps –
Lying French press………………………………………….5 sets x 6 reps
Dips on Parallel bars………………………………………..5 sets x 10 reps
Biceps –
Incline DB Curls……………………………………………..5 sets x 6 reps
Lying Dumbbell Curls on flat bench (inners)……………..5 sets x 6 reps
Forearms –
Reverse Barbell curl………………………………………...4 sets x 8 reps
Barbell wrist curl………………………………………….....4 sets x 15 reps
Tuesday-Thursday-Saturday
Lats –
Wide grip bent over rowing………………………………….5 sets x 8 reps
Wide grip pull ups (Palms facing away)…………..……….5 sets x 8-10 reps
Thighs –
Parallel squats…………………………………….……….....5 sets x 10 reps
Thigh curls………………………………………………….....5 sets x 10 reps
Calves –
Heel raises……………………………………………………10 sets x 15 reps
Work the abs every day for 20 minutes or so. Handle moderate weights – train
quickly on your routine. Try to do 15 sets in a half hour period.
Dave mentioned that for best all around results one should stick to 6 reps per set
and 10 sets per body part. Some schools of though will not agree with this
statement but one should try to be open minded in the study of exercise patterns.
61
Dave gave men a very good forearm routine which will give any bodybuilder
added growth if one is diligent enough to stick with the routine in its complete
form.
Dave says it is best to work the forearms at the end of a biceps or triceps
workout. One of the main reasons behind the suggestion is that if you worked
the forearms at the beginning of a workout you probably wouldn’t have sufficient
gripping strength to use on your exercises in Deadlifts, Curls, Bent-over rowing,
etc.
This is the very simple but result producing routine he recommended for forearm
growth: Reverse curls (for outer development of the forearms) 5 sets 8 reps;
Wrist curls (for the belly of the forearm) 5 sets 15 reps. The reason for the much
high reps on the wrist curls is because the belly of the forearm is a hypertensive
muscle and needs high reps for quick growth.
With this last bit of information from Draper, I’ll close on this great personality.
There is a very nice story written on how Draper trains in Vol. 30 No. 2.
In case some of you readers are wondering why I always refer to an article
written about each of the subjects I am writing about in this series, it is simply
that the articles on these subjects go into more detail on the subject. The men
who write these articles are very good in their chosen fields and I feel you will
benefit from their works, as I hope you will from my writings.
One last remark about Draper. I have seen him on an interview with Johnny
Carson on TV. He was very natural and fielded questions with great poise. This
was a great shot in the arm for our sport of bodybuilding.
One of the tallest men to ever enter the A.A.U. Mr. America contest was Charles
E. Estes.
62
Charles was in his most competitive spirit during the mid 1960’s. At a height of
6’2” and a bodyweight of 230 lbs., he was indeed a sight to behold. He had great
size, very pleasing structural muscle shape and startling muscularity. He was
very strong also. He held the Tennessee State Bench Press record at around
450 lbs., as a heavyweight. This was during the time that he was one of the top
five men in the country who had a crack at winning the A.A.AU. Mr. America. He
was no slouch at squats either. He could squat around 475 to 500 lbs. The
information that I am going to give you from Estes relates to how he trained
rather than the trend that I have been writing about concerning the champ’s
personal advice for my own needs. At the time I wrote him I was interested in
how he himself trained. I hope you find his thoughts as interesting as I did.
These are some of the questions that I asked him.
1) What in your opinion is the most beneficial way to gain overall body
bulk?
“To gain weight 4 sets and 6 reps on each exercise are best for bulk.
Regarding diet, it is best to eat four to six small meals per day. Eat good
nutritious food and not junk food.”
2) Chuck, what did you do to develop your huge forearms?

“I never work the forearms. I used to arm wrestle a lot. I think that helped
along with regular exercise.”
3) What particular routine are you currently following to further

development on your biceps?
“For the biceps I do regular barbell curls 4 sets x 6-8 reps. Next I alternate
(without rest between the exercises) incline DB curls with close grip chin
ups (palms facing you and added weight for resistance when necessary)
4 sets x 6-8 reps.”
63
4) How did you develop your intercostals?
“From twisting incline situps.”
5) How did you develop the ability to bench press around 450 lbs.?
“My BP routine, I warm up good and add 20 lbs. each set on the days I
reach maximum. This comes about every 10 days. Now I go up and come
back down to a weight I can do for 4 sets of 6 reps. Then I use a lighter
weight and do BPs touching the neck. This is done 4 sets x 6 reps. On
the days I do not reach maximum on my BP I warm up and then do 6 sets
of 6 reps in the BP. This is done touching the neck. Next I do Incline DB
Presses 4 sets of 6 reps. Bent Arm Pullovers 4 sets of 6-8 reps. Next is
Incline DB Flies for 4 sets 8 reps. I always do the exercises that are listed
above on the days I am not going for a maximum BP attempt.”
Other than every 10th day you may do the above schedule 2 or 3 days per
week. This will be according to how quickly you recover from a previous
workout.
This concludes the capsule comment interview that Charles Estes shared with
me in 1965. I didn’t think to save his original letter after I typed this interview.
There is a very nice story on his training routine in Vol. 24 No. 4. It is very
interesting. Also in the July 1968 issue of Muscular Development, Chuck wrote a
very informative article titled The Tall Man’s Training Problems.
64
Bits of Advice on Routines
Number 8 Iron Man – January 1985
Back in 1976 I wrote a seven part article series for Iron Man titled “Bits of
Advice & Routines.” The series contained VALUABLE training information that
I personally requested from many of the top SUPERSTARS in bodybuilding.
Since that time I have continued to share training information through the
publication of additional articles and more recently through (4) extensive books I
have written which deal with a variety of theme relating to bodybuilding.
I continue to correspond by letter correspondence with many of the top

instructors and coaches (Vince Gironda, Larry Scott and George H. Elder
mentioned in this article) in the BODYBUILDING & STRENGTH field and I am
literally amazed at the wealth of information I continue to learn.
It is with this thought in mind that I am writing this article. Some of the
information I will present, you may already know but then again there might be
some insight or expression that will help you in your training. We are going to
deal with THREE areas of training information:
1. BODYPART DEVELOPMENT
2. TRAINING PRINCIPLES
3. ABBREVIATED EXERCISE PROGRAM
Let’s begin by looking at some of the information I requested on various bodypart

development. The ABDOMINALS have always been a priority bodypart to me.
Some years ago when I was training for state physique titles I would put a lot of
EFFORT into my abdominal training. There were times when I would, upon
arising each morning, do SIX SUPER SETS of 60 reps each of the high incline
situps and the decline leg raise. At my job (during break time) I would perform 1
set of 60 reps in the Roman Chair movement with a 50 lb. plate behind my head.
I did the Roman Chair movement as described during three separate break
periods during the day. I look back on exercise today and realize that was doing
the movement incorrectly as I would always break past parallel until my head
touched the floor. I should have never gone past PARALLEL!!!
Continuing on with my extensive ABS program, when I arrived at home I would

perform 200 Leg raises with 60 lbs. attached to my feet. This was done in one
continuous set as a warmup so to speak for my major bodybuilding program. As
you can see, I was doing an average of 1100 reps of abs movements daily. This
program was done without fail 6 days per week and 4 ½ months prior to a
contest. The program helped me TREMENDOUSLY as I was able to reduce my
waist down to 31” at a bodyweight of 212 lbs. I was on a SUPER STRICT diet at
the time so I am sure that played a role in my results.
65
Now the bad news comes. During the time that I followed this abs program I
noticed that my exercise poundages would drop on the Full Squat and the
Deadlift. I am not speaking of a miner drop in poundages but something major.
For example, at the beginning of my contest training my DEADLIFT was up to
575 to 595 for a maximum. By the time my contest training was finished 4 ½
months later I was fortunate to deadlift 425 lbs.
I checked out my diet regime first but soon realized that it was meeting the
requirements necessary to lose not more than ½ to 1 lb. of bodyfat per week at
most. The one thing I did notice when doing the abdominal exercises was the
extreme fatigue and constant soreness in the SPINAE ERECTORS and more
especially the HIP FLEXOR muscles.
I checked out my problem with Vince Gironda and he suggested that I eliminate
all of the ABS movements I was currently doing in my program.
Vince Gironda ((1918-1997)
He said that ALL of the exercises I was doing for the abdominals was working the
HIP FLEXORS and the SPINAE ERECTORS. He went on to say that anytime
the feet are anchored or gravity becomes a factor such as in the leg raise and the
movement goes beyond 30 degrees, it is not longer an abdominal exercise. His
recommendation: ¼ CRUNCHES – Using a lot of “FOCUS” and done SLOW for
4-5 set of 25 to 30 reps.
Since that time I have been following this information and have found my results
to be as good or better than when I was doing 1100 reps BUT best of all my
deadlift poundages remain constant.
I have always enjoyed performing the Scott Curl on the preacher bench. I would
anchor the preacher bench so that the top of it was as far up under my armpits
as possible.
66
For sure my arms were anchored deep to the point that my elbows extended off
the bottom edge of the bench. I felt this was the “best” way to work the biceps
through a strict and COMPLETE range of movement. After a period of time all I
received for my efforts was hyperextended elbows and an extremely flat biceps,
instead of the round look that I was working so hard for.
I checked with Vince regarding my problems and he said that the proper way to
use the PREACHER BENCH is place it so that the top is 3” lower than you low
pectoral line. It worked GREAT this way. I developed a nice round biceps and
eliminated elbow hyperextension due to the fact that the elbows were in contact
with the bench in this new position. My poundages in the Scott Curl increased
using this new position. Sets of 10-12 reps with 140 lbs. at a bodyweight of 215
lbs. were comfortable.
I have always had extreme problems getting that “ripped” and “cutup” look in my
DELTOIDS. Larry Scott is one of the most knowledgeable trainers in the country
so quite naturally I approached him with my problem.
He told me that the best way to develop the muscle sharpness I desired was to
train my DELTS aerobically by doing DOWN THE RACK presses with dumbbells.
He emphasized doing the reps in a deliberate manner while minimizing the rest
periods between sets as much as possible.
An interesting note here, Larry suggested that I should not perform my presses
overhead with a barbell because it aggravates the shoulder region because of
the improper torque that is applied to the shoulder joint. He went on to say that
dumbbells are good because the elbows move in an arc and that is the way the
deltoids want to move.
67
Here’s a letter where Larry talks about how he trained for the Mr. Olympia
contest…
68
69
70
71
Concluding the advice on bodypart development, I would like to share with you a
few brief tips I learned as they apply to the execution and performance of certain
exercises.
Years ago I used to do quite a few ONE LEGGED CALF RAISES, while holding
an 80 lb. dumbbell in one hand for resistance. I would work to TOTAL FAILURE
on each leg. I have since learned a good way to increase the training
INTENSITY maximally is to go up on two legs and lower on one. REMEMBER
this is only done after you can’t possibly do anymore reps in the one-leg style.
TRICEPS work is always IMPORTANT due to the fact that it constitutes two-
thirds of upper arm size and as a secondary benefit 75 percent of bench pressing
strength comes from this muscle.
One of the very “BEST” exercises for the triceps is the Lying French Press.
a) On this valuable exercise be sure to use an EZ curl bar rather than a

straight bar. This practice will help eliminate elbow and triceps injury due
to the more favorable mechanical leverages of the EZ curl bar.
b) Instructions: Elbows high, lower the barbell to the forehead. Use a
narrow grip (hands 3-6 inches apart). Extend and lockout the triceps.
Probably the second BEST exercise for the TRICEPS is the Parallel Bar Dip. On
the application of this exercise do a set with the normal hand position (palms
facing) and to MOMENTARY FAILURE then IMMEDIATELY in SUPERSET
fashion perform a set with the palms facing out and knuckles in. You won’t get
very many reps in this latter fashion but the combination of the (2) styles will
pump up the TRICEPS INCREDIBLY. The final tip with regard to triceps training
is that of the Triceps Push Down on a lat machine.
Use a false or thumbless grip and lean the body forward approximately 20
degrees. I realize that one of the biggest problems in explaining exercise (or
movement of any kind) in print, is translating the kinesthetic sense into words.
This is especially difficult when talking to beginners who are not familiar with the
feeling being described.
The final exercise tip with regard to BODYPART DEVELOPMENT suggest doing
two BURNS at the top position every other rep on most bodybuilding movements.
I would now like to share with you some brief notations on various TRAINING
PRINCIPLES.
-SLOW AND FAST TRAINING-

I have personally felt that this type of training is one of the most abused training
principles going today.
72
Why? Because as far as muscle typing is concerned, there are eight major
muscle types and at least 17 subtypes. I decided to check with some other
authorities and see how they might feel with regard to Slow and Fast Twitch
training.
I contacted George H. Elder who is the STRENGTH COACH at the University of

New Hampshire and this is what he had to say on the subject.
George H. Elder
“With regard to slow and fast twitch training. No muscle (with the exception of
some minor muscles) is completely SLOW or FAST TWITCH but generally
speaking rather one trains fast or slow is predicated on the type of lift he is
performing”.
“ISOLATIONARY” movements are usually done at a moderate pace to insure

working the whole muscle belly and not just part of it. Cleans are done RAPIDLY
to insure PROPER BODY POSITION and INERTIA TRANSFER into the bar.
Generalized movements (SQUATS, BENCHES) are the middle of the road and
should be done neither QUICKLY nor SLOWLY. Everyone has a different
percentage of these fibers so you BASICALLY have people who are “reppers”
and people who are “maxers”. “There are NO UNIVERSAL RULES.”
-THE SCIENCE OF REPS-

A person can most generally determine what their repetition scheme will be if
they base the reps planned – on a percentage of an existing MAXIMUM SINGLE
EFFORT. Here is a table that generally applies:
96 percent of a MAXIMUM SINGLE EFFORT equals 1-2 reps

73
The final area of training information we must look at is the BODYBUILDING
PROGRAMS.
Many times I have found myself without sufficient time to go through a lengthy
exercise so I perform this abbreviated program. Begin by warming up with the
Clean and Press Over Head for 6-8 reps. Now add enough poundage so that
you can do only 4-6 reps. Each additional set add a 5 lb. increase to the barbell
until you are only able to do one repetition.
When you get to this point it is time to add an additional 20 lbs. to the bar and
begin doing 2 Cleans and 1 Jerk. On this exercise you will clean the barbell
twice in succession and on the second clean you jerk it over head once. This is
one set. Now add 10 more lbs. to the bar and repeat the sequence. Continue on
in this manner until you can only clean the barbell once. When you FAIL to clean
the barbell for the second rep it is time to add 20 lbs. to the bar and begin sets of
High Pulls to the belt. This movement is done for two reps each set – adding 10
lbs. each set. When you get to the point where you can’t pull the second rep to
belt high it is time to add 25 lbs. to the bar and begin Deadlifts. Add 20-25 lbs.
per set and perform 2 reps. When you can’t do the required second rep of a
particular set, it is time to STOP!!!
Now finish off the program with one or two sets of Deep Breathing 20 rep squats
(3 to 6 very deep breaths between reps). Rest periods between sets last only as
long as it takes the pulse to go back to a range of 120 beats per minute. This
averages out to 15 pulse beats every 7.5 seconds in most cases.
This program can be performed two to three alternate days per week and uses a
minimum of equipment.
I have personally worked through this routine exactly as described in less than 30
minutes. There were many times early in my bodybuilding career that I didn’t
have time to perform a full blown routine and consequently I wouldn’t work out at
all.
I find this ABBREVIATED PROGRAM an excellent ALTERNATIVE to that

problem.
This covers the training information that I would like to share with you at this time
in my series titled Bits of Advice & Routines.
74

Iron Man: Author

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

Iron Man: Author

Uploaded by

Copyright:

Available Formats

Iron Man

© 2003 Dennis B. Weis

(EDITOR’S NOTE: We are happy to present some first ever

I began using barbells as a method of increasing my strength and to gain

Please don’t be confused when I mention certain measurements and lifts

Measurements: Ht. 6 ½ ‘; wt. 215 lbs; Biceps (flexed) 17 ¼ “; forearms (goose

This brings me to a point that I feel needs to be stressed: Don’t sacrifice a

Donne Hale shakes hands with

When I questioned Donne about forearm development he had this to say: An

2. For front deltoid development do front raises in a standing position with a

6. An effective variation for the triceps consists of lying on a 90 degree bench

On the next page I am including randomly selected excerpts from my workout

Barbell Back Squat – 1 set x 50 reps = 255-pounds

Chuck Sipes (1932-1993)

 MONDAY & WEDNESDAY

Full Squats 10x8-6-4-2-1 – 2 sets 8 reps, 2 sets 6 reps, 2 set 4 reps,

Chuck mentioned that it is very dangerous to do any type of heavy support or ¼

Total Arm Course

Cheat Curls 4 sets 4 reps

ABS & OBLIQUES Routine

With a well developed stomach area common constipation will be prevented.

1. Use a waist band for a further reduction of the fatty deposits.

Heel Raises again on Calf Machine 5sets 10 full reps

Here’s a letter from Charles Amato…

In 1973 he went on one of his special experiment routines and bulked up to a

He mentioned that a bodybuilder doesn’t have to change a workout to get sharp

Here is one of the letters and a couple of workout programs that

Regular Barbell Curl 5 sets

Rest 1 minute; then:

Rest 1 minute; then:

Rest 5 minutes; then:

Wrist Roller 3 sets

(Early evening if arms are done in the morning;

Press Behind Neck 4 sets

Dumbbell Lateral Raise 4 sets

Rest 1.5 minutes; then:

Rest 1 minute; then

TUESDAY AND FRIDAY

Bench Press (fairly wide grip) 4 sets

Rest 1.5 minutes; then:

Rest 1 minute; then:

Early or late evening:

Bent-Over Barbell Rowing (underhand or curl grip) 3 sets

Rest 1.5 minutes; then:

Rest 2 minutes; then:

WEDNESDAY AND SATURDAY

Barbell Bench or Half Squats 5 sets

Rest 2 minutes; then:

Early or late evening:

Roman Chair Sit-Up Over Bench (medium reps) 4 sets

Rest 2 minutes; then:

Have a nice workout…!

MONDAY, WEDNESDAY, FRIDAY MORNINGS

Back Neck Curls 5 sets, 8 reps

Calf Raise of your choice (Reg-Reps) 8 sets

TUESDAY AND SATURDAY

1. Jumping Squats (hold a dumbbell in each hand) (Cumulative-Reps twice)

Rest 1.5 minutes; then:

Rest 10 minute; then:

Rest 3 minutes; then:

Rest 2 minutes; then:

Rest 1 minute; then:

Rest 1 minute; then:

MONDAY & WEDNESDAY