Old School Bodybuilding Series
Source: ditillo2.blogspot.com
Whenever I hear some
bodybuilders use the term "definition" I always feel like asking them
just what they think it means. It is a loosely used word, with certain
authorities in particular throwing it about without any deep thought of what
the development of muscular definement entails, or if certain types of lifters
actually CAN acquire it. In fact, it is common to hear many novices talk of
definition development before they have even built the foundations of a good
physique.
I have my own ideas
of obtaining the maximum of muscular separation, and while some will claim they
are a departure from accepted standards I have found that in every instance of
their application by me on the boys that I term guinea pigs, I have never
failed to achieve what they previously thought was the impossible -- building
muscular definition without any loss of strength or muscular bulk.
One can read of
boxers undergoing the tortures of the damned in order to make a certain
bodyweight, and it is often this point which misleads so many bodybuilders in
their delineation quest -- they confuse REDUCING with training for the quality
of definement. By rights, any bodybuilder who undergoes a definition program
and LOSES muscular bodyweight has been training along the wrong lines . . .
incorrectly . . . for if his schedule of exercises had been properly planned he
would have lost no muscle, would have retained his strength, perhaps even gained
in power, yet would present a different physical picture than when he first
started on the course.
There are certain
essentials that make up the definition routine. First -- DIET. Second --
EXERCISE. Third -- arrangement of SETS and REPS. But there is another immensely
important factor -- YOU! In other words, your physical type predetermines
whether you can build up definition. Some guys might as well try to make a silk
purse out of a sow's ear and hope for success as attempt to gain definition.
The physical makeup they possess says NO to any definition routine. These men
have large bones and joints, especially the hips and shoulders. The skin is
thick and the subcutaneous layer of fat is impossible to burn off with any
amount of exercise or dieting.
On the other hand we
have men like George Paine and Elias Rodriguez, who look as if the muscles are
about to burst through the skin. These men seem to gain muscular definition
without any trouble and are the chosen few of bodybuilding. It is my honest
opinion that these men would have their degree of separation no matter how they
trained and notwithstanding the frequency. At the extreme end of the scale we
have men like the giant Doug Hepburn, who although blessed with exceedingly pleasing proportions and shape for a man so big, would never get definition.
The vast majority of
weight trainers are those who have to work hard for what they have and just as
hard to keep it. It is to these men that I address these words. First, the
reason for definition training. A program which is designed to produce greater
muscular separation is what is commonly known as a "specialization"
program. It is NOT for the newcomer to bodybuilding. It IS for the more
advanced man, the guy who has a couple of years of solid training under his
belt and wants to IMPROVE his appearance. It is a program which produces the
ILLUSION OF GREATER SIZE when that doesn't really exist. It is also a program
which not only ADDS a finer, sharply chiseled shape, but POWER and a more
efficiently functioning body as a whole.
It produces the
appearance of greater measurement in one of two men . . . where both
bodybuilders have identical measurements, yet one looks so much bigger . . .
where one man so stands out that his companion looks mediocre by comparison . .
. and yet they both have 17" arms and 48" chests.
Let us first consider
the question of diet. Heavy, stodgy foods do not go well with a definition
routine. These should be replaced by foods which contain a great deal of
vitamins and protein. All types of starchy food are out . . . as well as foods
that are highly spiced or salted. In fact, you must go without salt as much as
you can, for salt aids the body in retaining its water content. No white bread,
or for that matter bread of any description. No rice, bananas, cauliflower,
potatoes in any shape or form, and definitely no macaroni or spaghetti. Cut out
starchy foods, the carbohydrates . . . substitute fresh fruits and all types of
salads and FRESH vegetables.
Overeating must be
avoided at all costs.Eat until you feel your hunger allayed, but never eat for
the sake of eating. You can perform no finer exercise than pushing yourself
away from the table. DON'T OVERDRINK. In fact cut down as much as possible on
liquids, confining your liquid intake to juicy fruits and vegetables and SMALL
glasses of fruit and vegetable juice. Don't drink during your workouts no
matter how thirsty you may feel. Instead, keep a lemon handy and suck it or rub
it across the tongue. All types of alcoholic drinks are out AT ALL TIMES. This
goes for smoking too. Under normal circumstances a cigarette or two does no
harm, but the program required to induce definition is of the endurance type
and poor wind lessons the ability to carry such a schedule out efficiently.
It is also important
to see that the organs of elimination . . . the skin and the bowels . . .
function freely and naturally. The use of purgatives is strictly advised
against. Instead, rely on natural means to regulate the bowels. A dish of
prunes on rising, a glass of lemon juice and hot water in equal quantities,
will do much to promote healthy bowel action. All kinds of citrus fruits, as
well as sun-dried fruits are good. During your workouts wear a thick track suit
so that you can sweat freely. After your workout is finished take a shower as
hot as you can bear it and rub yourself down briskly with a towel as rough as
you can obtain.
During the summer
months you will find that sunbathing does much to take the excess liquid out of
your system. You sweat freely, rid the body of the wastes resulting from your
previous workout, and acquire a coat of tan that in itself helps create the
impression of greater definition than you possess.
After your workout
take a good rubdown with that rough towel and massage the muscles. Massage,
like exercise, tends to normalcy. Especially work hard on those areas that show
signs of flabbiness and fat. In your actual exercise schedule make certain that
not only do you use basic exercises, but others that take care of the
little-known and used muscle groups. In other words, not only are the sets and
reps important, but the quantity of exercises too . . . VARIETY of muscle
movements.
It has previously
been the accepted theory that low reps and high poundage produced bulk, while
high reps and moderate poundage built definition. Now, there is some truth to
this theory as applied to the commonplace program of exercises, those which are
composed of basic exercises and employ the three-set system. But modern
bodybuilders have discovered that for the utmost in definition . . . the utmost
that your physical type will allow you to produce . . . higher sets with
moderate reps and MORE TYPES OF EXERCISE are necessary.
Not only must you use
such exercises as presses, curls, rowing motions and squats, but you must also
specialize on the individual muscle groups. Take the press for example . . .
the bench press. This exercise in itself works the triceps, the deltoids and
the pectoral muscles. Or the standing press . . . which exercises the triceps,
deltoids, serratus magnus and trapezius muscles. So not only must you practice
the press, but also movements that EXERCISE EACH AND EVERY MUSCLE USED IN THE
PRESS, INDIVIDUALLY. The same goes for the other larger groups . . . the thighs
and lower back in the deep knee bend. You must also practice leg extensions for
the vastus muscles, leg curls for the biceps femoris, leg presses for the large
extensors, iron boot exercises for the sartorius muscles . . . stiff legged dead
lifts . . . shrugs . . . chins for the lats . . . and every type of movement
that works the muscles of the muscles of the back and thighs.
And in addition, the
muscles of the front of the torso must receive extra attention. Some
bodybuilders even include a set of abdominal exercises between each set of the
other exercises. Side bends, sit ups, leg raises and good morning exercises
will help to tighten the hips and waist. It would also be wise for you to take
stock of yourself. Try and figure out which areas of your physique have
previously been neglected. Then, compile a schedule which not only works out
the body generally, but also pays extra attention to those neglected areas. In
the major muscle movements such as compose the general schedule . . . presses .
. . curls . . . rowing motions . . . deep knee bends . . . breathing pullovers
. . . dead lifts, confine your sets to 3 and the reps to no more than 15 with
the heaviest poundage you can handle. But in ALL THE AUXILIARY MOVEMENTS, use 5
sets and as many reps as you can squeeze out. The higher the better. And . . .
here is another very important factor . . . MAKE THEM AS FAST AS YOU CAN REEL
OFF. Never perform your movements slowly or deliberately . . . but always FAST.
And don't use a sloppy form but keep strictly to a good exercising style!
Start off with three
training days each week and make sure you get a good rest between each workout.
Get plenty of sleep . . . eight hours . . . but not too much for this will
cause you to feel sluggish and remove the zest for training. Train for three
times a week for three weeks, then add another training day. Work the four days
for another three weeks, then add another training day so you work out five
times weekly. On you non-training days do no exercise with the exception of a
few sit ups, legs raises and side bends. Over the weekend, which will normally
be your non-training period, get as much rest as you can without dropping the
sit ups, side bends and leg raises. Plenty of sleep will be needed when you get
to this point.
In addition to plenty
of salads and fresh fruits, step up your protein intake. Soft boiled eggs,
cheese . . . LEAN BEEF, veal, liver, and all kinds of shellfish are good. Don't
use any white sugar but confine your 'candy' consumption to a few spoonfuls of
honey each day.
And finally . . .
WORK HARD . . . hard and with 100% determination. Keep yourself wrapped up warm
while you train and don't be afraid to sweat freely. eat plenty of meat . . .
with, again, a sole exception . . . PORK. Use cottage cheese instead of butter
and don't eat any fatty or fried foods. The most important points in your
definition program are these . . . A TREMENDOUS VARIETY OF EXERCISES . . . CUT
DOWN ON ALL STARCHES . . . STEP UP YOUR PROTEIN INTAKE . . .AND . . . ONCE
AGAIN, WORK HARD.
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