1

2

Bradley J. Steiner

Powerlifting and

Development Herculean

Super-Strength

3

Foreword

What I have termed the Key Segments (legs, back, shoulders and chest) are the foundation stones

of a powerful body. It is more important to stress that these areas require full development, instead

of emphasizing total concentration on the three powerlifts, because there are many exercises other

than these three lifts that contribute to complete development of these areas. What is to be gained

by unnecessarily limiting oneself?

This is mainly intended as a bodybuilders book. A sensible bodybuilders book, Id add, since the

stress is on the development of a physique that gives the appearance of great power because it is,

truly powerful. I always turn away from the methods advocating pump, show, and artificially inflated,

bloated tissue. Believe me, such methods are only for the foolish. If you want to get the most from

this field and derive the fullest measure of physical culture benefits, then you want real, solid,

healthy and functional muscle. I stress functional muscle always, since muscles that cannot do

anything are similar to toy guns that look real but cannot shoot. What can their value possibly be?

Let us assume then that you seek the limit in power and your finest possible physique, coupled with

the rugged health associated with the image of the true strongman. If we are agreed on this as our

common goal then we are certainly ready to begin. The path is clear and the possibility of obtaining

the goal sought is open to you, provided you are willing to put in the necessary hard work.

Welcome!

Introduction

For the lifter interested in developing the limit in strength, along with the finest possible muscularity,

powerlifting is a must. Super-strength is the result of developing to the limit the bodys muscular

capacity for handling tremendous workloads. The most sensible way for a lifter to handle these

workloads is through the inclusion of powerlifting in his regular course of physical culture training.

Power has always been admired and greatly respected through the ages. Every culture has had

respect for the man of power.

This is a real how-to-do-it book. The aim and purpose is to discuss methods, outline courses, and

detail training techniques that lead to the development of great strength. There is no easy way to

build the power you desire, and there is no shortcut. However, there most assuredly is a right way to

train. It is along the lines of the ways described herein. If you follow this plan you will attain your goal

of great power.

Your first objective should be understanding. Therefore, give yourself time to read through,

comprehend and fully absorb everything contained in this book. Read it through, carefully and with

patience. Make sure the concepts sink in. Make sure you grasp the principles. Be certain that you

4

basic questions have been answered before you actually begin training. If you read this book in the

careful way suggested you will have no problem in understanding its contents. Everything has been

designed to read simply, and every idea has been explained fully.

You will note one thing about my approach that may not be found in other power-training courses

and books; that is, I concentrate enormously on the MENTAL ASPECTS of physical training, and that I

stress the intensive development of the key segments for the best overall development and

performance (as opposed to complete devotion to the three currently accepted powerlifts).

There is simply no way to emphasize fully the importance of the mind in physical training. It is at least

80% of the whole picture. Therefore, unless it is stressed heavily, the student will be bound to fall far

short of his full possibilities.

Chapter One: Some Basic Considerations.

The human body can be divided into four basic power segments when considering training for

strength. If you make a careful study of the human anatomy you will find that HERE lie the roots of

human muscular development potential:

In the leg muscles.

In the back muscles.

In the shoulder girdle.

In the chest area.

Those four areas are the muscle mass areas. That is, the bodys heaviest strongest concentration of

thick and power-oriented fibers are located in those four areas. If those four segments are fully

developed and coordinated, it naturally follows that the physique will take on great strength and a

full development. Formerly, it was urged that leg and back work be the primary mode of training for

the lifter with aspirations toward great strength. Yet, this idea must be expanded so that the

shoulder girdle and chest area are recognized as the repositories of tremendous additional strength

and size potential which they surely are.

Think for a while about every strong physique man you have seen. Think not only of bodybuilders,

but of wrestlers, Olympic weightlifters and so on, men who epitomize full development and great

strength. Where do they truly shine development-wise? If they are the best in their field they

heavy, broad shoulders. They have dynamic power throughout their entire shoulder girdle segment.

They have thick, heavy backs. They have mighty legs, and, their chests are deep with great

muscularity. Whatever else they may have, they have those four noteworthy areas of development.

The important thing for the lifter to bear in mind is that the four major segments, if they are fully

developed, bring about full development in the lesser body areas. This is what always happens when

the training method stresses compound exercise as opposed to isolation movements. I am here

speaking not necessarily of development with regard to pure bulk. Rather, I am speaking for the

5

development of full, powerful muscularity.

The argument that too much work on the basic, heavy exercises fails to produce a shapely body is

utterly false. Heredity, diet, posture, etc. have the final say regarding how shapely you eventually

look. Your choice of exercise movements, per se, has little to do with this matter of muscle shape.

Remember, your muscles dont know what exercise is being used when you train them. Doing

heavy military presses works the shoulder girdle. Doing lateral raises also works this area, however,

with the basic press you can strive for much greater poundage increments and a more complete and

natural muscle involvement, and, as a result you will build much greater strength. The effect on the

muscles appearance of shapeliness is little affected by the particular exercise you do. In fact,

providing your inherent characteristics make you prone towards the right appearance when flexed,

and provided your diet is right, there is every reason to believe that the heavier and more basic

exercises will produce superior shapeliness.

This point, again, must be carefully and clearly understood: the type of exercises you do with weights

will have an effect on the development of a muscles size and usefulness, and a muscles power and

strength. But, the effect upon its appearance of shapeliness is negligible. Diet and heredity mean

everything here, and since diet is the only factor under your control, I suggest you begin to

appreciate its importance.

Think of exercise as a basically simple but brutally hard aspect of your program to develop strength

and size. Dont ever make the mistake of believing in some strange, secret programs or any other

such nonsense. And above all, do not think that the training is everything! It is vitally important,

power and strength wont be built without it and the physique cannot be built unless workouts are

done seriously, yet: when all is told the exercise program is the simplest part of the overall course of

action. It must be blended harmoniously with other items. The coming chapters will explain each

item and teach you how to coordinate their employment for your maximum benefit.

Back to those Key Segments again.

Legs, Back, Shoulders and Chest. Remember them and impress their importance upon your mind.

Then consider the following . . .

The fundamental method of working the legs is by having them do a Push Away type of movement.

That is, when, for example, you squat, you are pushing, basically, with the legs. This effort of pushing

is made more difficult by increasing the weight on the bar. The harder you push, the greater the

developmental effort. The shoulders and chest function as Push Away groups, too. Presses

(overhead and bench) are basically push movements. Lying laterals require a push or forward-

thrusting type motion, etc. The back Pulls. Rowing is a Pull To movement. So is deadlifting. So is

cleaning. So is snatching. Chest, shoulders and legs PUSH. Back PULLS. Remember that.

From that basic working principle of the muscles derives the basic developmental principle. The

greatest exercises are the ones that cause the greatest basic effort.

6

The core powerlifts deadlift, squat and bench press are, naturally, extremely valuable, and Id say

even essential to an effective all-round strength-building program. Yet, there are many other

exercises and exercise variations that need to be understood and applied in training. You will learn

many, and youll be taught how to apply them. Standing presses, for example, while not considered

powerlifts are a 100% necessity for overall shoulder girdle development. Thats just one example.

There are many more.

It is not enough merely to concentrate upon the key segments of the body to effectively assure the

attainment of our goal. It is necessary to work those segments to their utter limit. This does not

mean that every workout should be a maximum effort, but it does mean that from time to time the

limit attempt must be made. Otherwise, there will be no progress. Training, in other words,

FLUCTUATES. It does not continue on an ever-increasing, steadily upward, straight-line climb. It

begins, builds up, hits a maximum effort-output, then drops back so that you can recuperate. And

then it starts that upward climb again, towards a new maximum.

It is crucially important that you, as a student of physical training, understand this clearly. Otherwise,

you will expect progress to continue indefinitely, which it of course cannot do. This leads to great

disappointment, as I have found with many students. Better to accept the fact that Nature has her

own way of permitting you to progress towards your objectives, and let it go at that. Dont try to

impose some idea you might have, in all your wisdom, about the right way to progress upon your

body. Adjust to Natures way. She wont adjust to your way. Instead, learn all you can about the ways

of nature recuperating and regenerating and work within the sanity of this framework.

Your plan of training, then, will center about the maximum development of the key segments of your

musculature. It will proceed by working up towards new limits of effort output, and it will stress

concentration of effort on the basic exercises. There may be some other work devoted to the

balancing and strengthening of the other muscle groups via lighter and lesser assistance movements,

but for the most part you will train simply, heavily and sensibly. You will find, when you do, that so

long as your diet is right the lesser muscle groups will almost fall into place, development-wise,

with only relatively little attention. Unquestionably, this carryover benefit of the bigger exercises for

the lesser muscle attachments is one of the greatest virtues of such a mode of approach in training.

The squat, as a basic body exercise, serves as a truly perfect example of just what a basic movement,

properly worked, can accomplish for you . . .

The squat might normally be considered a leg exercise, and a superlative leg exercise it undeniably is.

There is no other movement you can do that even approaches the squat in leg-building value

(except, of course, front squats, which are, after all, SQUATS!). Okay, so the squat is great for the

legs. Why is its carryover value so great?

The squat, when employed as I shall teach you to employ it in this book, achieves the following:

1.) Tremendous development of the entire leg structure.

2.) Tremendous development of the hip (gluteus) muscles.

7

3.) Fantastic gains in bodily endurance, cardiovascular efficiency and all-round inner strength.

4.) Great expansion in the chest superior by far to what even a program of specialization on

pullovers could achieve.

5.) Expansion in the shoulder girdle, thus increasing enormously the potential for upper body gains.

6.) Increase in ones SENSE of power, in ones overall, basic FEELING of physical prowess.

7.) Increase in ones psychological willpower.

8.) Development to a significant degree of the lower (lumbar) back muscles.

Ive always been a squat nut so I naturally had to pick the squat as a good example. But what about,

say, deadlifting? This particular movement will:

1.) Build grip and forearm strength (as well as size) to an extent that will surprise you, if you work

hard on the movement.

2.) Develop low back muscles AND upper back muscles that are literally rock hard and as strong as

spring steel.

3.) Develop the hips and legs by the partial squat action entailed by the performance of a deadlift

movement.

4.) Build endurance.

5.) Stimulate general strength gains throughout the entire body.

Are you beginning to see the treasure house of benefits awaiting you when you adopt a schedule of

training along the lines I am advocating?

The basic bench press develops triceps infinitely better (and safer) than any triceps specialization

exercise you may have seen or read about. It builds great frontal deltoid strength and power, helps

to increase the wrist and grip strength, and enormously affects the hefty pectoral muscles, as well as

expansion of the chest cavity.

That accounts for only the BASIC THREE power lifts. But were concerned with TOTAL physique

development the UTMOST possible. There are other basics well be working with.

The type of training we are concerned with in this book is the type that produces every desirable

physical quality. You seek not only a powerlifters strength but a bodybuilders shapeliness, and an

athletes coordination. Therefore your plan must be rounded. BASIC, to be sure, but rounded, to

achieve the goals desired.

Remember that the key segments must be worked in two fundamental ways to produce the sort of

physique we are trying to build. First, each segment must be fully developed by specific

concentration upon IT. Then, the basic segments must learn to work together, fighting gravity and

poundages, so that all-out limit attempts involving coordination can be made.

If the purpose of this book were merely to make a powerlifter out of you, then we might deal solely

with the basic three lifts. But you need, and will get, more.

8

When the body is worked in this well-rounded way you end up, after putting in the necessary sweat

and toil, with the enviable status of having a body without any weak links. You will more than likely

find that one of the powerlifts becomes your favorite, and that there are one or two other basic

training movements that your particular structure favors but because nothing is essentially

neglected, youll not end up like some unfortunate men who follow too-limited methods and have,

as a result, fantastic development in one area, but next to none in some other areas.

So, before going on to our next chapter, in which you will come to understand some more important

factors in strength development, let me urge you to always think in terms of total, rounded, balanced

and complete development. Even if you only think, right now, that one body area or one physical

quality is your true goal, concentrate on full development of the body-machine that you have

possession of at this time. This will give you lasting, lifetime power, a fine physique, and the athletic

capacity to do anything you wish and everything you must.

Study this book carefully. Each section was designed to provide a clear lesson in itself, and each will

contribute tremendously to the course of your progress. I therefore suggest that you be certain of

your understanding of this first chapter before passing on to the next. Remember, our key points

here are . . .

UNDERSTAND the key segments for power-bodybuilding and how they basically function as either

PUSH or PULL groups.

UNDERSTAND the need for a basic and essentially HARD form of training that FLUCTUATES, for best

results.

UNDERSTAND the need for BALANCED, total training and development.

You have probably seen pictures of such magnificent physique/power specimens as Franco Columbu,

Reg Park, and so forth. Perhaps it was their example that inspired you to begin training. In any case,

have you ever asked yourself this question:

What is it that makes so-and-so such an OUTSTANDING example of super-human strength and

physical development an example that stands above even the majority of those who train hard and

regularly?

Without in the least wanting to discourage you I must point out that training, attitude and diet can

take you only so far. The men who hold the top positions in great physique development and

outstanding power were born with the potential to achieve what they now possess. By this I do not

mean that they were born with their DEVELOPMENT. They certainly were not; they all had to work

brutally hard to achieve it but they were born with INHERENT POTENTIAL to ultimately become

what you, today, see them as.

HEREDITY is one factor in the development of an extremely powerful and magnificently developed

9

body that you just cannot control. Paul Anderson, for example, would never have become the

strongest man in the world unless he had been born with the physical structural potential to build

such strength. Very hard work over many years is necessary for anyone who aspires to reach their

ultimate potential; but only heredity can decide to make those hard years of work turn you into the

greatest.

Do not, therefore, begin your struggle by believing in a lie, no matter how popular it may be or how

much you wish to believe it. There are continual claims made year after year by pseudo teachers and

physical culture experts that promise to make you Mr. Universe in a short time, or a powerlifting

champion by years end etc., etc. If you ever follow any of these courses they will only discourage

you. You wont gain anything close to what the ads claim and, more than likely, youll get so

disgusted you wont give yourself an honest chance of enjoying the benefits of following more

sensible and legitimate methods.

Nature made you what you are. You start out with a certain basic type of body, and an inherent

potential to develop it to some, as yet, undetermined level. All right. Be satisfied with knowing that if

you conscientiously follow proper methods with determination you will achieve the maximum

development possible for you. If you have the potential to develop into one of the best then you will

begin to see evidence of this fact after about eight months to a years time of steady, hard and

correct training, coupled with a proper lifestyle and diet. Even with a favorable potential and with

other apparent advantages it is not possible to judge too soon that youre destined for the ultimate

in strength and development.

The majority of people are not hereditarily capable of building a world championship physique, or

hoisting world record poundages. Yet, I have never met one single individual who wasnt capable of

improving his present level of development and strength.

The training principles are the same, no matter what you are hereditarily. You require good, basic

exercises, a balanced nutritious diet, ample rest, and a strong will coupled with a positive, optimistic

spirit to succeed. And by succeed I always refer to developing yourself to your own maximum I am

not indicating victory over others.

Think of yourself as the special, unique individual you are, requiring the same method of basic

training that all human beings require in order to develop great power and a fine physique. Then

apply those basic training methods to yourself, and determine to actualize every iota of potential

that you were born with THATS the way to go about training.

10

The Bone Structure Question

In my writings I have always stressed the relationship of bone structure to ultimate growth; strength

and physique-wise.

There are three basic bone structures: small, medium and large. They are characterized by heavy,

thick wrists in the big-boned individuals, and decreasingly smaller wrist and ankle girths in the

medium and small-boned people. Extremely small-boned individuals cannot hope to become world

powerlifting champions. They can become very powerful, surprisingly powerful in fact and they can

often develop physiques that are by far superior to their heavier-boned, non-training friends; yet

they cant become world champions. The reason is simple. There are many extremely big-boned men

who also train hard and follow the right bodybuilding and powerlifting methods. Inevitably, those

better-suited to it make better gains.

Bone structure cannot be altered. It neednt be such a thorn in your side, either, if youll view

training and self-development as Im trying to get you to see it. Accept the fact of whatever physical

bone structure you have, make the best of it. In 1943, a strongman/athlete by the name of Jules

Bacon won the Mr. America title. He was the first small-boned man to do so, and very few after him

followed. I mention this, and point out his example for two reasons: One, to show you that

outstanding achievement in training is possible for a small-boned man. Two, to point out that there is

little likelihood of a very small-boned man winning top honors in modern times.

So, if you happen to be small-boned, realistically accept the fact. Train hard, live right and see what

happens as the months go by. Youll be wise to continue hard training always, but not to invest

yourself too heavily as a physique or lifting competitor. If you are a Reg Park or Paul Anderson thats

entirely a different story.

Simply put, view what you see, hear and read realistically. Do not shoot for 19 arms if your wrists

are 6 and you stand almost six feet tall. Forget about being a powerlifting champion if after a years

hard work your best squat is 200 pounds at a bodyweight of 185 pounds!

You will always be able to improve. You can get very, very strong and become exceptionally well

built. But only a relative few people can hope to become the top men. That, in case you havent

thought about it lately, is why theyre considered tops to begin with! An exceptional physique or

ultimate strength in the nationwide or worldwide sense is just that, a rare, exceptional and

unusual thing. It is the result of factors not entirely within the control of the champion himself, or the

mentor who may have helped him with his progress. Many champions do not realize this themselves,

just as many geniuses simply dont understand why everyone cant understand everything they so

easily understand. It is difficult, sometimes, to be truly objective about things.

11

Energy

People who participate in physical training always have more energy than those who do not exercise

at all. However, there are certain individuals who are born with an unusually high level of energy.

They seem to never tire. Now, you can develop and increase your energy level, and you can assist the

increase of you energy by proper mental training, but you cannot acquire anyone elses unusually

high store of drive. Jack LaLanne is a perfect example of an energetic man in the physical culture

field. He is exceptional. Part of his energy and abundant drive is, undeniably, due to his regular,

vigorous exercise habits, and his adherence to near-perfect dietary habits. However, if Jack LaLanne

didnt have an unusually high inherent potential for energy output, he just wouldnt be the same

human phenomena that he is. Please understand that. And dont think for a minute that Jacks poor

health and bad dietary/exercise habits in his early years put the lie to what Ive said. Not so! In his

youth it is true that Jack LaLanne did have a poor beginning but only because he had failed to live

and train properly (a not-uncommon thing for youngsters). His inherent potential responded when

he changed his health and living habits. Had he never become the dedicated physical culturist that he

did become, Jack LaLanne would have remained a member of that vast army of people who are born

with the blessings of potential, yet who stifle the potential there through self-neglect. Yes, a person

with poor natural energy levels will develop lots of drive and great energy through proper living and

physical training. A person with great natural energy will turn into a human dynamo. Thats the way it

works.

Take an average guy and put him though college and he will, if he tries hard, acquire a good, basic

education and a broad understanding of the roots of many academic disciplines. But take a born

genius and put him through college and the end result will be something closer to a phenomenon. In

body or in mind, its the same thing. We can all improve greatly, but only the rare individual can

reach the top. This hardly makes it fruitless to be an active, enthusiastic participant, since there are

no losers in this game whatever.

Your bone structure will have a deciding effect more on how much weight and size you can

effectively carry, than it will have on how much power you can develop. For strength is at least as

much a function of mental concentration and will power, as well as one other item, muscle tissue

quality, as it is a function of the muscles size, per se.

Muscle Fiber Quality

It is only partially true that the bigger a muscle becomes the stronger it automatically is.

Sometimes, yes, and sometimes, no. More often than not the strength of a muscle is determined by

its size, an by the quality (not quantity, but quality) of its fibres, as well as the degree to which your

physiological system permits your brain to effectively direct commands to the muscle in question.

Fiber quality is inherited. It can be improved, of course, by adequate nutrition, etc., but it is, in some

individuals, inherently superior to others. What are some indicators of fiber quality?

12

How quickly do your muscles spring back after a hard workout?

How long do your muscles stay sore after a hard workout?

If you overwork severely, how long does it take for you to recuperate. Some few people can do it

with one good nights sleep. Others need a full weeks layoff.

How hard are your muscles when flexed? The harder and denser they are, the greater your

muscles fiber quality probably is.

Are you able, from time to time, to PUSH hard on a set, using heavy weights, without hurting?

The answers to these questions will help you to understand how your muscle quality stacks up. The

greatest aids to improving the quality of muscle fibers is a balance of perfect nutrition, adequate

sleep and rest, good circulation and deep breathing.

Mental States

The mind, as Ive said thousands of times in articles and books, is your master! If there is a single

source of great power within you it is in your mind. Learn to control and direct mental energy and

power, and you have but to set your mind on what you wish physically in order to attain it.

Medical science has accepted the fact that the state of a persons mind can have as direct an effect

on his body as an actual administration of medicine in the treating of disease. Time and time again

doctors encounter individuals who, through the force of their resolve and willpower conquer illness

within their body. There have been cases where medicine has failed and where the will of the patient

has destroyed disease within the body.

There have been thousands of recorded instances in every field where the proper state of mind

has decided victory for an all but totally lost cause. The power of the mind must not be overlooked.

Aside from whatever religious beliefs you may hold there is a very practical aspect to mind control. It

has application in art, science, business, in every field of human endeavor. In physical training it is

half the battle.

What is the right mental state for the individual bent upon achieving greater physical power and

muscular development? It is a state of expecting to succeed. One must continually hold in ones mind

the vision of the goal one wishes to achieve, and then one must apply the principle of confidently

expecting to attain that goal. It is a state of mind that will not admit negativism. This last part is all-

important.

Mental states are tricky things. On the one hand, your mental state is under your full control. But, on

the other hand, living in this gosh-darn crazy world, your mind is subject to continual bombardment

from others others who, because of a less than fully satisfactory life are only too glad to pour out

their negativism on you. So you must learn to be on your guard, always.

13

Is it selfish to always be concerned with your own interests like that? Yes, it is. And what is wrong

with being selfish? If you are not selfish, pray tell, upon whom are you supposed to turn for your

welfare? Your family? Your neighbors? Your friends? Who? And why are they qualified to look out for

your interests while you are not? Nonsense! Be selfish! If you are not selfish you will merely live the

life of being a timid, idiotic follower. When people snarlingly, thats right, snarlingly accuse you of

being selfish what they are really whining is: You should be serving my self-interests instead of your

own doing what I deem right or appropriate or suitable or proper or acceptable instead of

what YOU deem thus. No, people will never admit that this is what they mean but it is

nevertheless what they do, in fact, mean.

Learn that you must take control of yourself by learning to accept your mind as your own boss.

Think in terms of how you can serve your own positive self-interests. Your success in training (or in

anything else, for that matter) lies in that direction.

Optimism is just as easy to maintain, and a hell of a lot more comfortable to experience, than is

negativism! So start to think fully, optimistically and positively.

Speaking from the standpoint of pure results, remember this: being gloomy, sulky, negative, bitter,

hostile and generally down does nothing but reduce your efficiency unless, of course, you are a pro

fighter, a deadpan comic, or an artist who finds no thrill in apple pies cooling on the windowsill after

a summer rain. Anxiety creates a vicious cycle of internal self-destruction within you, and, always, the

result is awful. Burning up energy by working cheerfully towards your goals is one thing. Burning up

energy by sitting in a corner with a frown of hatred on your face after realizing everything you say,

do, create or love will one day be dust, forgotten dust at that, is another thing, indeed!

Strength, muscles, physical-mental efficiency and happiness await the optimistic, cheerful and

positive person who has advanced to the level of doing without reason, meaning, or petty need for

religion. Learn to be such a person!

Diet And Rest

Aside from your mental state, which is entirely within your capacity to control, there are two other

items that you can fully regulate most of the time as well: your diet and the amount of rest you

obtain. Both are as essential in building strength and size as is exercise.

Strength is built on solid foods. Meat, fish, poultry and eggs. Milk and cheese. Thick hearty soups.

Whole grain bread. Fruits and vegetables. All sorts of nuts, beans, peas. Thats good eating. Thats

what you need to build strong, solid, healthy muscles! Two nice-sized meals a day are usually enough

for most mature people who train. Many people can easily do with three big meals a day, plus one or

two healthy snacks if they train hard and try to couple it with a full-time job and family

responsibilities.

14

Supplements are overrated in importance, though they are valuable when taken correctly and in

moderation. Correctly means as a SUPPLEMENT, not as a replacement for good, balanced meals and

not as a substitute for fresh, real foods. Some people seem determined to overdo supplements, and

this is just a silly waste of money. If you take a good vitamin/mineral along with a few carefully

chosen other supplements based on your individual needs, thats generally plenty. If there is any

serious deficiency in your bodys nutritional balance you need a doctor, not more supplements. A

well-balanced diet provides plenty of the nutrients you need. Judiciously-taken supplements round

out the picture. Dont get crazy with this.

Protein supplements are about as unnecessary as they are popular! My apologies to the

manufacturers of these powders, but really, aside from convenience when time is tight, they serve

little need. Protein is quite easy to obtain in such delicious foods as ground meats, peanut butter,

milk, eggs and various nuts and beans. There is always a far greater chance the bodybuilder will be

lacking in vitamin/mineral intake than in protein intake. It is relatively easy for a healthy man to

ingest 150-200 grams of high-quality protein each day in his meals alone.

Meals should always be balanced. Try to eat, in the course of a day, meat, poultry or fish, various raw

vegetables, fresh fruits and some whole grains. Drink plenty of water and have a rice, potato or

whole wheat pasta dish with a meal. You need starches and fats, regardless of what you may have

read elsewhere. Youll just not get as powerful as you could without them.

Overeating should of course be avoided, but it is best done by eliminating the garbage from your

diet, instead of reducing portions of good, wholesome foods at mealtime. This is common sense, and

you must decide what really means more to you a bag of potato chips, or a strong and healthy

body.

The long-term effect of careful eating will repay you handsomely. You will find that your training is

always maximally productive, and that you can recuperate speedily from tough workouts. All very,

very important.

Sleep is important, of course. Sleep and rest, if neglected, lead to general feelings of discontent,

irritable behavior patterns and physical depletion. People vary as to how long they can go without

adequate rest before they show marked signs of deterioration, but I cannot see why anyone would

care to see what his own particular limit was! Just do everything possible to rest adequately and well,

following a hard days work. Get to bed in time to sleep enough. Dont keep hours that drain you!

This is all common sense, but as my experience has taught me, common sense is not all that

common.

It is wise, after a hard workout and a shower, to relax and either sit or lie down for twenty minutes or

half and hour. Read, meditate, think, or have a nice leisurely conversation with anyone wholl sit and

talk to you but try if at all possible, to give your just-worked body a little help in recuperating from

the days training.

15

Rest is as much mental as it is physical, by the way, and all sorts of arguments and aggravation should

be avoided. If you have noisy neighbors and you find it difficult to sleep or relax or do things around

the house because they wont quiet down, invest a dollar and get ear plugs. Peace and quiet

tranquility leads to inner and outer strength, and permits your body to maintain a peaceful

equilibrium conducive to growth, maintenance and tissue repair.

All told, those are the factors contributory to success in effective power-bodybuilding. Remember

what they are, and learn to apply them. Once youve done that, youre set to move on. So read on

and lets see what your actual training exercises must be like . . .

Analysis Of The Basic Power-Building Exercises

The course of exercise that is best for the attainment of our goal is very clear and very limited, when

you consider that literally thousands of exercises do in fact exist. I see no point in considering or even

discussing second best when we can start off and deal in depth with the best.

For the purpose of analysis I am going to divide the exercises into four main categories, and three

supplemental aspects of training. The four main categories are:

Press movements, and their variations.

Pull movements, and their variations.

Squatting movements.

Bench work.

The supplemental aspects of power-bodybuilding are:

Partials.

Rack work.

Isometric contraction.

My reason for analyzing the exercises in this manner is to help you achieve a balanced and orderly

understanding of the arrangement of the required movements. This is desirable since, eventually,

you will be off on your own and youll have to be your own trainer. This is the way the most effective

and successful physical culturists work out. Know yourself, and know your tools!

Press Movements And Their Variations

Press movements are builders, primarily, of the shoulder assembly. They produce enormous benefits

to the upper-back as well, and build triceps, trapezius and, when done standing, aid in the

development of the low back area and the hip muscles. I suggest that all pressing be done in a

regular standing position. Seated pressing can be followed at times, but essentially, standing presses

16

are the way to go.

Military Press

This is the most widely known and certainly one of the finest press movements one can do.

Generally, trainees do their military pressing incorrectly, and thus fail to gain full benefits. When you

do you presses . . .

Stand as erect as possible.

Look straight ahead, not up.

Drive the bar hard, tensing the hips and mid-section for extra power and full support.

Keep a tight grip on the bar.

Lockout completely in military pressing, and return the bar in a controlled, steady fashion to the

starting position.

The feet should be a comfortable position apart, and every effort must be made to fight for the

maintenance of perfect balance throughout the movement.

The best way to train on heavy presses is to do your reps and sets off a pair of good squat racks. If

you do each set commencing with a cleaning action you will be using too much energy especially

when four, five or possibly six sets are involved, as they often are in power training.

When military pressing is done with only light or moderate weights there is no reason to do them off

racks, unless you happen to like them done this way.

Persons who are strong pressers generally find that they are capable of using somewhat wider

handspacing on the bar when they press, than others who are poor pressers. The important thing

is to find your best individual position and stick to it. You will reach your own best output in effort

and achieve the best results if you stay with the handspacing you find most comfortable.

Suggested set/rep schemes are:

General development 2 or 3 sets of 8-10 reps, with a moderate poundage.

Advanced development 3 sets of 10-8-6 reps, adding some weight after each set.

Power development 2 set of 6 reps, add weight and do 1 set of 3, add weight and do 1 set of 2-3,

add weight and try to squeeze out a final 2 reps.

When going for a new limit single attempt 1 set of 6, 1 set of 5, 1 set of 3, 1 set of 2, 1 set of 2, 1 set

of 1 (near limit), 1 set of 1 (limit) if feeling energetic do the limit lift again for 1 rep.

The above represent good basic examples, and you should try them. If experience or preference

urges you to make some minor alteration in the set/rep scheme by all means do so; you must use

17

your own experience and judgment to a high degree.

Press Behind The Neck

This is the single finest all-round press movement in existence, when done properly. Follow all the

tips for the regular press when doing presses behind the neck, plus:

Be especially careful not to let the bar drop or bounce on the back of the neck in the downward

motion.

Dont do jerks instead of presses.

Do full-range movement presses behind the neck i.e. gently touch the back of the neck (near traps)

after each rep and then go to a full lockout press.

Suggested set/rep schemes are the same as for the military press.

I have tried to give you the benefit of my experience here, again, but you must try always to use your

experience, where appropriate, and your own judgment in your training.

Presses behind the neck should be done off the racks.

Excellent variations of the two fundamental press movements can from time to time be utilized.

Heavy dumbell pressing is always a good movement to use for variety. They should be done in a

standing position, not sitting. This permits much heavier weights to be used, and it enables a good

share of benefit to be distributed to the low back area. Simultaneous heavy dumbell presses should

be done for 2 or 3 sets of 8 reps with every possible ounce of iron you can handle on the bars. Light

presses, once youre accustomed to heavy barbell work, are about as effective as lateral raises.

Alternate dumbell presses are more of a bodybuilders exercise than a power mans. Still, they are

from time to time valuable. Do 2 or 3 sets of 8 reps. Heavy!

Also, for some crazy reason, there is a strong tendency to look UP when doing dumbell presses. I

cant know why this is so, but I urge you: look straight ahead during all pressing movements. When

you look up there is a natural tendency for your body to lean back. This shifts, partly, the burden of

effort from your shoulders to your chest, which is defeating the whole purpose of the exercise.

JERKS can be used profitably from time to time, however, they do not really provide all that great

benefit as is commonly believed. Jerks off the racks are popular, I suspect, because they make

PRESSES easier to do with a heavier weight, more than because they provide superior gains. The best

power and shoulder/tricep/trapezius development I ever saw was on men who worked behind the

neck STRICT, HEAVY pressing into their routines regularly, and who were good at heavy, STRICT

military pressing as well. I would restrict the use of jerks off the racks to instances where staleness

and boredom have set in, and perhaps to those few times when a sticking point is encountered.

18

Guard against the tendency that some power-men have to call a jerk off the racks a press. I have

seen well-intentioned lifters going for a new limit press and satisfy themselves that they had

achieved it when all they did was jerk the new limit instead of pressing it.

If youre going to use heavy jerks in your training I suggest a warmup set of military presses AND

behind the neck presses (10 light reps each) to insure a fully warmed up shoulder assembly.

Pull Movements And Their Variations

Pull movements hit the back heavily. Olympic lifters train practically on pull exclusively, and, as a

result they have the finest back development of any athletes in the world. Back work is synonymous

with power work. Back work builds tremendous muscularity in the entire upper body and power to

the Nth degree. While pressing builds great arms in the sense of TRICEP development, pulling builds

great arms in the sense of BICEP development. Read that sentence again. A balanced ration of the

heavy press/pull exercises in your routine will give you strong, well-developed arms in a way that all

the curling and tricep isolation movements never can. Believe me! If you want arms concentrate on

press/pull basics.

Power Cleans

This exercise is so superbly excellent that I have come to the conclusion that the only reason it is not

more widely used is because of laziness. It is a rugged movement, Ill concede, but it provides so

much great benefit that everyone who works out should use it from time to time. Power cleans

provide puff-and-pant exercise, fantastic back, arm, trap and leg work, and generally increase overall

body strength at a fantastic rate. All the movement really consists of is a floor-to-shoulders rapid lift

of a heavy barbell, and then the return of the barbell to the floor position. It cannot be done for high

reps and heavy weights, unless you happen to be a born superman. Low reps (no more than 6 a set)

are indicated, and sets of 3 to 6 are best. Also points to bear in mind when power cleaning include . .

.

VERY tight grip on the bar.

Hands comfortably spaced, not too narrow, not too wide.

DO NOT rise up on toes when cleaning.

Finish the lift part of the clean in a solid, secure position.

Lower the weight RHYTHMICALLY, do not drop it.

Lift partly with leg strength, as well as back and arm power.

Suggested set/rep schemes for effective training in the power clean are:

5 sets of 5 reps. Here, the first 2 sets are progressively heavier warmup sets, and the final three sets

are done with an absolute limit.

4 sets of 6 reps are also good.

19

Going as heavy as possible, Id use a set/rep scheme like this 1 set of 6 (warmup), 1x6 (heavier), 1x4

(added weight), 1x3 (added weight), 1x2 (added weight), 1x1 (near limit), 1x1 (all-out limit).

For general conditioning 2 sets of 10 reps with a moderate weight are fine in the power clean.

Bentover Rowing

Reg Park regarded this exercise as the single best back movement. Park was perhaps one of the three

best examples of a champion power-bodybuilder during the 1960s. Most men who know their

business in the physical training field know how great the bentover row movement is as a basic pull.

Key points in the bentover row:

Warm up the lower back first before going into the exercise.

Use a very tight, CONTROLLING grip on the bar, and a comfortable handspacing.

Pull the bar to touch the midsection or chest, and lower to full arms length for every rep.

Do not permit excessive body swing to assist in the basic rowing action (although some body swing is

inevitable when handling heavy weights).

Try to remain as bentover as you possibly can so that the fullest burden of work is thrown upon the

thick lat muscles.

Best set/rep schemes are:

2 or 3 sets of 8-10 reps for general development.

5x5 or 5x6 (as described for power cleans) for power-bodybuilding.

1x8, 1x6, 3x5 (weight increases following each set) for variety in power-building.

NOTE: I have found there is no value in training for single attempts in this movement.

Power Snatches

Many believe the Olympic lifters snatch movement to be the finest all-round weightlifting

movement. In many ways it certainly is. However, the pure Olympic split or squat style of snatching

is neither necessary or all that desirable for the power-bodybuilding oriented trainee. It requires too

much total devotion in training because of its strenuous nature and difficult movement patterns.

Better to do the variation of the lift known as power snatching, which will provide the many of the

benefits and take less single-lift involvement on the part of the trainee. When the power snatch is

done with a light weight it is called the FLIP SNATCH. I favor flip snatches above any other movement

(except perhaps rope-skipping) as an effective warming up movement.

The power snatch is simply a floor-to-overhead rapid lift, starting from the same position youd use

for power cleans, except with a wider handspacing. The bar is secured by the hands, the hips are

dropped low for drive, and the head is raises. Then, DRIVE! The hard pull is made and as the bar

travels upward the knees are bent slightly so a modified dip under the rising weight is permitted.

As the bar locks out overhead the body is brought to an erect, solid, upright posture. The weight is

20

lowered, and the next rep is started.

The virtues of power snatches (or flip snatches) are many, and I stress that they are essential in some

form, from time to time, in your schedule. When power snatching, remember:

Keep the feet solidly placed and drive with the legs to aid in the lift.

Keep the tightest possible grip on the bar.

Lock out fully overhead arms STRAIGHT!

Pause after each snatch, to make sure of you solid position.

Coordinate every muscle in your body to achieve a smooth, good-feeling lift.

Suggested set/rep schemes:

1 or 2 sets of 6 reps as a warmup (light flip snatches).

1x6, 1x5, 1x3, 1x1 (basic heavy workout, adding poundage after each set).

5x5 advanced power training (using first 2 sets as progressive warmups, and adding weight for 3

sets of 5 reps with a limit weight.

The Deadlift

One of the accepted powerlifts, the deadlift is also a fine power-bodybuilding EXERCISE. This is

especially true when done in stiff-legged style. Working the lower back via very heavy deadlifting is

not advisable too often as this part of the anatomy tends to be somewhat prone to injury if

overworked. Yet, the low back area is also a critical zone and, in addition to exercises like snatches

and cleans that indirectly hit the area, specific deadlifting from time to time is desirable. Here are

some tips on performance:

Use an over-under grip when training heavy.

Control the weight, dont swing it or bounce it.

Warm up adequately.

Keep the head up.

In regular deadlifting drive with the legs.

In stiff-legged deadlifting remember not to jerk the body up.

Most of the time if is better not to use a too-heavy weight.

Set/Rep Schemes:

Regular deadlifts 4x6 or 5x5 or 4x5.

Stiff-legged deadlifts 2x10-12 or 3x8 or 1x8, 1x6, 1x5 (adding weight each set).

NOTE: Go for a limit only in the regular deadlifts, never with the stiff-legged variation.

21

High Pulls

Generally thought of as a weightlifters assistance movement (which it is), the high pull is also a

power-bodybuilder par excellence! It induces muscular gains throughout the body and builds great

strength and power. In all, a VERY desirable exercise. It is definitely rugged.

My interpretation of high pulls are upright rows done from floor to head height. The handspacing is

either clean grip or the wider snatch grip. They are rough and it is best to do them in fairly low-rep

sets to avoid awkward and potentially dangerous poor technique. Remember . . .

Pull hard! Try to touch the ceiling with the bar.

Let the high pull be a coordinated movement that utilizes every muscle group.

Work as rapidly as you can, avoid pausing for too long between reps.

Suggested beginners schedule: 3 sets of 6 reps.

Advanced: 1x6, 1x4, 1x3, 1x3, 1x2 (adding weight after each set).

There is no need to go for limit singles in high pulling.

Squatting

The basic squat to full or to parallel position is THE basic power exercise, and one of the best overall

bodybuilding exercises as well. There are a few worthwhile variations to the squat the most

valuable being the front squat. The power-bodybuilder should put his effort into BASIC squats, and

include front squats from time to time as a variation, an aid, or as a means of avoiding staleness.

Essentials to remember:

NEVER bounce or drop into a squat! This is the cause of knee and back injuries.

Always have two attentive spotters or a power rack when you are going for heavy and for limit reps.

Try to keep your back flat and erect.

Go into the full squat position only with weights that do not approach your absolute limit, otherwise

stick to parallel squats.

Warm up well before going into heavy squats.

Keep your head up.

NEVER pause and wait at the bottom of a squat. Come up fast!

Try a shoe with a raised heel to see if it helps.

Learn to breathe, powerfully and effectively when you squat, through experimentation.

Suggested set/rep schemes:

2 or 3 sets of 10 to 12 repetitions for intermediate trainees.

4x6 or 3x8 or 5x5 for advanced people (using increased weights for each set).

BEGINNERS will follow either a breathing squat (1x20) routine to gain weight, or a basic 1 or 2 by 12-

15 routine to build up generally for the first three or four months of training.

22

Front squats should be worked the same (set/rep-wise) as standard squats.

In going for an all-out limit squat try this sequence:

1x12 (warmup), 1x8, 1x6, 1x3, 1x2, 1x1, 1x1 (adding weight after each set).

Bench Work

The bench press is a basic powerlift as well as a fundamental power-bodybuilding exercise. In training

it should be used on a flat as well as an incline bench from time to time for variety. The dumbells can

be utilized on the bench, and if they are used the weights should be heavy. Flyes on the incline bench

are good for power-bodybuilders too.

Too much emphasis should not be given to bench work. The reason why many trainees favor bench

pressing above standing presses is because the bench permits the use of heavier weights with the

expenditure of less effort. Naturally, this means, to all who are honest about it, that the overall

benefit to the entire body is less with bench pressing than it is with standing pressing. Bench work is

valuable and important, but in recent years it has been given way too much emphasis by

bodybuilders and lifters alike. Do it, but dont OVERDO it. Some tips for getting the most out of bench

work:

Work strictly, not bouncing the bar off your chest, or swinging instead of lifting the dumbells.

Keep hips on the bench dont over-arch.

Keep a tight grip on the barbell or dumbells.

Be sure to have two attentive spotters or a power rack whenever you go for a new maximum, be it a

single or maximum reps with a weight.

NEVER do benches to the neck! The upper pecs can be worked adequately and well by simply

reverting to an incline bench or doing incline flyes, instead of bench presses to the neck.

Recommended set/rep schemes:

Beginners: 2 or 3 sets of 8-12 reps with moderate weights.

Advanced: 3 or 4 sets of 6 reps. 4 sets of 8 reps. 1x8, 1x8, 2x6 (adding weight after each set). Also,

5x5 as shown in the power clean example.

Set/rep schemes apply to barbell and dumbell bench presses and flying movements with heavy

dumbells all exercises done either on a flat or incline bench.

Partials, Rack Work And Isometrics

In 90% of the training you do the emphasis should be on picture-perfect form AND heavy weights.

Cheating is undesirable, and while it SEEMS that you are working harder because you are lifting more

you are, in fact, working less intensively since the heavier work is being distributed over many

hefty muscle groups instead of being placed on the ones that you wish to work.

23

Sometimes SOMETIMES a little cheating is okay. But more often than not when the urge comes to

really pile on the workload you are better doing partials. This way you will actually be putting forth

the work where it is desired, with no outside assistance. Let me show you what I mean by partials.

Lets take the deadlift. Well say you normally do 4 sets of 5 reps with 300 pounds. Now you are

hungry for more strength and power, so one day you may do the following . . . you do the first 3 sets

as usual to give your back a good basic workout, and also to insure an adequate warmup. Then, you

put 400 pounds on the bar. You know you cant get a full deadlift with that weight, but you also know

that a PARTIAL lift, once youve thoroughly warmed up, will provide a good stimulus so that perhaps

in a few workouts youll manage 310 pounds for 5 reps. You go right ahead and deadlift the 400

pounds from the floor as best you can. As it turns out you succeed in lifting rep #1 to about knee

height. After a few breaths, rep #2 is the same. Rep #3 wont budge after going mid-distance up your

shin, and by rep #4 your hands are begging to let go of the bar. But you set your mind as firmly as

your muscles and you go foe the final rep. Murder! You eke out an inch-off-the-floor lift, and drop

the bar like it was the end of a Sherman tank. Thats a good set of partials for you!

You will need partners or a power rack to do bench presses and squats as partials. Never try to do

this without a high quality power rack or two husky, attentive spotters.

You can make your deltoids feel like they were made of cotton if you press 3 normal sets of 6 reps

and then 2 sets of 3- or 4-rep partials with an excess of iron on the bar some day. Try it. Dont do this

often, though, since more than one such workout a month or, at the most, every three weeks, is

plenty. The same can be done with bench presses, squats, etc. by using different settings in the

power rack.

Partials build power and strength in abundance. You can and I am not exaggerating sometimes

improve a lift after one workout where you apply partials properly. The trick is to see that you dont

do them too often and get enough rest between attempts.

With the warning that, again, partial movements are a supplementary aid, not a recommended

method of constant training, I commend the technique to you as truly valuable.

I mentioned racks and their use with partial movement workouts. Not only can you use the rack to

do partial movements, but you can use them to aid in isometric contractions and in all forms of really

heavy, borderline lifting. Borderline lifting is when youre only half-sure that youll make the set, or

the rep.

Isometrics were once offered as the final answer to rapid strength and muscle building. This was too

bad, because the idiots that did this ruined what could have been a good thing in its own right. After

all, something doesnt have to be perfect of be a kind of panacea for it to have genuine value. In its

place, isometric contraction exercise is valuable. It is certainly no substitute for vigorous weight

training. Not by a long shot. Isometrics CAN keep the muscles toned when weight training facilities

are not available. They can also help overcome a sticking point in a particular lift by overloading a

specific area of the movement.

24

In the next chapter Ill outline a good, basic beginners course.

A Primary Course for the Beginner

How should you start out on the road to strength, muscularity and an impressive physique that you

dream of having? That is the question we will answer in this chapter.

The program outlined here assumes several things of the beginner. First, that there is nothing wrong

with him organically, and that he has no health problems that could possibly impede his pursuit of a

rather rugged course of training. For although this is a beginners power course it is, necessarily,

quite severe. One just doesnt acquire much power and strength if he does light and mild training!

Second, it is assumed that the reader who elects to embark upon the routine offered here is at least

somewhat acquainted with basic physical training. It is advised that a trainee work out for two to

three months time on a basic fitness and conditioning course before starting on this routine.

Now, before commencing with the actual course of training, let us consider some essentials that will

be required for success . . .

1.) Training should be conducted three times a week on alternate days, or, if energy is low and other

activities must be engaged in daily, two times a week, for example on Monday and Thursday. Rest is

just as important as training if the maximum gains in strength and muscle density are desired.

2.) Adjustment of minor points in the suggested schedule should be freely made. Heavy training

cannot be rigidly administered. It is better if you use the program as a basic plan, and then adopt it to

whatever your special needs and peculiarities are. For example, some people just happen to know

from personal experience that such-and-such an amount of reps or sets suits them, even though a

given course prescribes a different number. By all means, in such a case the wise thing is to follow

your personal experience. No one knows you like you, yourself. If you are at all intelligent, if you are

sincerely interested in your training and your progress, and if you are at all alert and perceptive as

your training progresses you will learn a great deal about yourself, and be the best possible eventual

teacher to yourself.

3.) The fundamentals of training and the concepts underlying power-oriented work should be clearly

understood. Much understanding will be gained from participation and training itself but things can

be sped up if the first few chapters of a book are carefully read, re-read and studied. You should be

familiar with and at home with the ideas underlying the type of training youre using.

4.) Remember the significance of mental attitude, rest and diet.

5.) Patience is necessary for success. Dont expect to see fantastic results in the first week or two!

Expect to progress well and steadily, and see changes within each period of months. Great strength,

25

power and muscularity are things that must be worked for. If you train without missing a workout,

and with the proper appreciation of mental, nutritional and recuperative principles, then every two

to three months training should produce noticeable results.

6.) Be clear about one thing: you are a unique individual and you must train yourself thusly. Do not

compare yourself to others or try to follow their methods of training exactly. Learn from others, be

inspired by them if they possess greater strength and development than yourself and by all means

engage in discussion with them if and when the opportunity arises.

7.) Be very careful to avoid overtraining especially as a beginner. Too much training can be worse

than no training at all on a given day. At least no training wont, like too much training, leave you in a

stale and overworked condition whereby you might not be able to benefit from your next workout.

Progress cannot be rushed. The best gains come from highly-intensive, relatively brief but religiously

regular training sessions. Keep that in mind.

8.) Very few commercial gyms of value to the power-trainer. Most health clubs do their members

more harm than good by frequently offering incompetent instruction, in my opinion. All you really

need for effective training is a good barbell, plenty of plates, a rack, a bench and a pair of loading

dumbells.

I have the following suggestion for an apartment dweller who wonders if the clanging of iron plates

would cause disturbance to the folks downstairs. Get a place on the ground floor, or better still,

threaten the neighbors below into cooperation. If they have children, find where they attend school.

When puncturing tires after night, remember, most people only carry one spare. Pets can be

poisoned easily. Alternately, try the opposite approach and offer to do favors. Is the man of the

house neglecting his wife? You can remedy that issue quickly. Does he lack a drinking buddy on the

weekends? Be creative.

9.) Wear a good, heavy sweat suit when you train, and wear proper footwear.

10.) I suggest you purchase a heavy-duty lifting belt and wear it when attempting limit lifts. Aside

from the support it offers, there is also a psychological benefit.

Now, with these points digested we can start your introductory power-bodybuilding routine. Train in

a well-ventilated but not chilly place if possible, and avoid a draft while sweating. Make the best of

whatever facility is available to you.

Warming up: It is especially essential to warm up properly before a heavy power workout, since

power-style lifting by its very nature calls for an optimal output of effort quite frequently. Great

power efforts, without adequate warmups, can lead to pulled muscles, painful injuries and smaller

personal bests. The lower back area should, of course, receive plenty of loosening exercises.

A combination of rope skipping for five or so minutes and a couple of sets of flip snatches, repetition

clean & press movements make a good basic warmup. Also, using prone hyperextensions and rope

26

skipping is excellent to prepare the body for great effort-outputs. If you have any flexibility issues,

deal with them properly and be sure to warm up those areas completely. As a beginner, try the

following warmup sequence . . .

Rope skipping for 3-5 minutes.

Prone hyperextensions: 3 sets of 15 bodyweight reps.

Flip snatches: 2 or 3 sets of 6 easy reps.

From this simple warmup you will, as time goes by and your experience grows, be able to tailor an

individual warmup schedule that fills your own needs, which will change as you progress in your

training. Keep a constant monitor on these changes in your mobility and any developing aches and

pains you may encounter. Dont put off dealing with imbalances or potential injuries. When it is too

late it will be too late and that is always too late, as the saying goes.

Now, on to your beginning routine.

Exercise One: PRESS MOVEMENTS

Do one set of regular presses with a light warmup weight. FEEL the movement all the way, dont fight

for reps, this is strictly a warmup. Then, set the bar back on the racks and do one set of 10 behind the

neck presses with the same weight. The purpose again is to warm up the shoulder assembly, not to

fight for reps or work hard.

Load the bar up heavy now and do a set of 6 behind the neck reps. These should be very hard. Rest a

few minutes, and do another 6 reps. Rest again, and add more weight to the bar (perhaps 10-15

pounds). Do 3 strict military presses.

Exercise Two: LEG WORK

Do 15-20 very light squats in perfect form to warm up the hips, legs and lower back. Add weight to

the bar and do two more sets of warmup squats, 6-8 reps. Dont tax yourself with these. Warm up,

and use these sets to work on your form.

Now, load the bar heavy. Do 6-8 hard reps. Fight! Rest a few minutes. Try to get another 6 reps with

the same weight. Rest again, taking as long as you need to do justice to the next set. Add about 20

pounds more and see if you can get 3 perfect reps.

Exercise Three: ARM WORK

Do two strict sets of barbell curls with a moderate weight. Dont work too hard on these. Save your

energy for the big lifts.

27

Exercise Four: BENCH WORK

Do 12-15 light, wide-grip bench presses on a flat bench to warm up. Add weight and do 8 more reps

using a normal width grip. Add weight again, and do 5-6 very hard reps. Rest, and try for all the

weight you can handle for 3-4 last reps. When doing these last heavy sets, of any exercise, remind

yourself beforehand that this is the last set. Give it all you have and dont hold anything back. Learn

to believe you can do more than you believe. Believe me, once you believe this you wont believe

what you can do!

Exercise Five: DEADLIFTING

Do 13-15 light stiff-legged deadlifts. Add weight and do 10-12 regular deadlifts, beginning to work

harder. Rest. Now do 3 sets of 5 heavy deadlifts with all the weight you can handle.

Exercise Six: BENTOVER ROWING

Do 10-12 light warmup reps. Go heavy and do 8 hard reps. Rest, and try for another 8 reps with the

same weight. Add more weight, and see if you can get 6 final reps.

Exercise Seven: ABDOMINAL WORK

Do 2 sets of 30 lying leg raises or leg raises while hanging from a chinning bar. Use no weight.

The program is not lengthy, and you should guard against adding any exercises in addition to the

seven given. You can cut a set off of any exercise here and there, when you honestly find yourself

lacking in energy, but DONT add any sets! If the program seems easy as it is written its because you

arent putting enough effort into the exercises. Make your sets harder and harder, but dont increase

their quantity.

Keep plugging away, adding weight when you can make the required reps. You are training large

muscle groups and the goal is power, so pile the iron on whenever you can!

If possible you should end each workout by hanging from a chinning bar, straight-arm, for as long as

possible. The reason I advocate this is to alleviate the stress caused in the lower back by any form of

heavy lifting. It stretches out the spine nicely and results in a natural traction movement for the

entire back. It will also build your grip. Time yourself and try to beat your best. You will soon agree

there is a certain pleasure in beating your best.

28

Remember that sets given for relatively high reps and indicated as warmup sets should stay light,

relative to progressively heavier work sets.

Follow this program for not less than two months time, and not more than four months time. Then

take a two week layoff. Youll need it if youve been working hard, and will progress much better

following this layoff. During the two week layoff spend a few minutes each day doing some light

aerobic exercise, easy isometrics and some abdominal movements. Use this period to check your

posture and mobility. Feel free to practice your squat, deadlift and bench press technique with light

weights. Take this time to learn more about the history and future of what you are doing, where

these training ideas came from, and where they seem to be headed. Read a book, take a walk, feel

okay, eh.

Perhaps your own years of training have provided you already with a firm base upon which to build

strength, power and a well-developed physique. Or, possibly, youre ready for the more advanced

type of training necessary, having completed the beginners course set down previously. In any case,

the following provides one of the finest advanced power-bodybuilding programs you can do.

Dont try to follow the routine herein presented if youre a beginner. Its just too severe. The only

person who can gain on this schedule is the individual who has already achieved some degree of

success in his attempts.

The objective of this program is to serve the lifter who aspires to increase his size and power

development. Size is NOT thought to be of greater importance than power, and this is why no

attempt is made to encourage pumping type exercise or any excessive quantity of shaping

movements.

This program is intended as a SKETCH, rather than a definite, specific dogma presentation of the

only right way an intermediate or advanced man should train for power and muscularity. If the

trainee regards it in this light, and comes to think of this course as the thinking mans program, then

his progress is sure to continue.

GENERAL RULES OF TRAINING

As stated previously, no definite rules can be said to apply to all trainees at all times, since every case

is uniquely different and the final trainer is the individual himself. However, there are helpful

guidelines that can be followed, and I present the following as such, to be considered in light of your

present stage of development and current goals . . .

1.) It pays to include jogging, running, some form of conditioning work in your schedule at least twice

a week. This adds that final edge to an intermediate lifters development, and helps in developing

your ability to recover quickly from lifting. Consider the health benefits of getting out and doing

some conditioning work two or three times a week. Now do it.

29

2.) Overtraining is the bane of many lifters existence! Avoid this by training sensibly for periods of

time that are not excessive. Take periodic layoffs and back-cycle regularly. A two-hour workout

employing rugged barbell exercises is plenty for anyone who gives fully of himself, no matter how

advanced and many will benefit more by a workload reduced to less than this. If the RIGHT method

of training is used there is not a great need for a great quantity of time. 2 sets of 3 can often be more

effective than 6 sets, especially if the 2 sets are worked HARD.

3.) Heavy weight is the main key to strength gains. 20 minutes of heavy lifting will build more

strength than 3 hours of light pumping.

4.) Strong concentration is vital for your success. Problems should be left outside the training area.

5.) That LAST REP, the one that feels impossible to make, is of much greater importance than the

next set.

6.) If you neglect your nutrition you cut your own engine.

7.) Good form PLUS heavy weights is what gets benefit from your endeavors.

8.) On days when you just cannot get up and go even after fifteen minutes of training, take it easy.

Just do some stretching and light leg work, then call it quits for the day.

9.) High energy days call for harder work. Not longer workouts, HARDER work.

10.) Sometimes the best way to overcome a sticking point or staleness is to layoff entirely or lighten

up on your training for a week. If youve been training hard without a break for two months (or

more) there is no question that you need a break. Learn to deload. Its not complicated. It works.

11.) Dont be too quick to give up on a new program that starts out feeling difficult or awkward. Give

your body at least two weeks to break into a routine, a new movement or an exercise variation. Take

a tip from Reid Fleming. Try to milk a routine as long as you can. Learn to deload. Its not

complicated. It works.

12.) As you become more experienced try to discover what your own unique style of training is.

Finally, remember the importance of persistence. Keep at your training. If you start and stop, hem

and haw, youll never actualize your potential, no matter how great it may be. Do not expect quick

results. Do not resent the effort required of you for the attainment of your goals. Once you

accomplish them they may appear unimportant when compared to your next goals. In the doing lies

fulfillment. The itsy bitsy spider climbed up the waterspout. Down came the rain and washed the

spider out. So the itsy bitsy spider climbed up the waterspout. Face it. Life is Sisyphean.

30

THE PROGRAM

1.) Warmup

Use flip snatches as your basic warmup. I suggest a set/rep scheme of 1x6, 1x5, and 1x4, while adding

weight for each of the three sets. Try to work up to bodyweight, eventually, for that final set of four

reps!

2.) Press Movements

Here you must do both presses and presses behind the neck whenever energy permits. Do sets of 6

reps, even the warmup sets. If you do work sets of 3x6 military and 3x6 behind the neck presses,

youll achieve a very good workout for the entire shoulder assembly.

3.) Squats

Do squats with all the weight you can properly handle. They are one of the keys to all-round body

power. I suggest you use 4 or 5 sets of about 6-8 reps. Use 8 reps in the starting warmup sets and 6

or 5 in the really heavy sets. You will know by now how many work sets you can handle without

going stale too quickly.

Do calf raises either between each set of squats while you rest or following completion of the entire

series of sets. Omit calf work if energy or time is short. 2 or 3 sets of 20-30 reps is plenty.

4.) Bench Work

When energy permits, superset your heavy bench presses with either flat bench or incline bench

lying laterals. This will produce extremely fine upper body development. BUT THIS IS ONLY FOR YOUR

OCCASIONAL HIGH-ENERGY TRAINING DAYS, and, if youre a relatively easy gainer. Do 4x8 bench

presses and 4x8 lying flyes. For the last set or two of bench presses you might want to drop down to

6 or 5 rep sets.

If you prefer to do your bench presses first, then your flyes, thats fine. Also, if the two-exercise

combo is just too severe do EITHER flat bench presses OR incline bench presses. You can alternate

these two exercises over the weeks so that some form of variety and balance are included in your

training. Do 4-5 sets of 6 heavy reps with either variation.

5.) Deadlifting or Power Cleans

You may work either on regular or stiff-legged deadlifts, OR you may work on power cleans. Dont

train on two or these exercises in one workout, however, for that would be too much.

31

I think the best plan is to find your favorite variation of the deadlift (i.e. stiff-legged or regular) and

use this for a weeks training, then switch for a week to heavy power cleans. The power cleans are

very good as an alternate to deadlifting, since they benefit the back but do not cause quite as much

stress in the lumbar area as deadlifting can. These set/rep schemes are suggested . . .

Deadlifts: 5x5

Stiff-legged Deadlifts: 3x8 or 2x12

Power Cleans: 4x6 or 5x5

6.) Heavy Rowing

Either the bentover barbell row or the heavy dumbell one-arm version are suitable. Rowing with the

loaded end of a seven-foot bar is also used in some quarters to good effect. The variation you pick is

not as important as the hard work you apply to the movement. 3 sets of 6-8 reps are good for all

forms of heavy rowing.

When you feel a little tired of the standard rowing, try a few high pulls in their place. Youll find this

deals with the back muscles differently, and when worked heavily will produce great results. Heavy

repetition high pulls can make returning to bentover rows a pleasure! Use the set-rep scheme

discussed earlier, for high pulls. If you have a workout where your rows are feeling weak and

abnormally awkward, and it will happen, switch to the high pulls for that workout. A change like this

can often save the workout. Be flexible. A successful hard workout should be the goal.

7.) Arm Work:

This is optional, to be done when energy is high, time is abundant and you have the inclination to

pump up those popular little biceps. Heavy barbell or two-dumbell curls. You can stand, sit or even

lie back on a bench . . . get the workout you want! The weight should be heavy enough to make you

work, but never so heavy that you cheat. Do 2 sets of 8 reps. Then, if you feel like it, do a little tricep

work. One arm triceps extensions with a dumbell, lying, seated or standing. Again, 2 sets of 8 per

arm are plenty.

8.) Abdominal Work

This is always important. There are two basic ab exercises, situps and leg raises. They are simple,

effective, and have many variations that will get the job done. I suggest relatively high reps in all

abdominal work. 12 or more reps are sufficient. Hold a weight plate behind your head, use plate

loading health shoes, but add resistance when you can. With no weights to make the abs struggle

you should be able to do 50 or more reps easily. That is boring. Very boring.

32

Again I suggest ending the workout by hanging for a while from a chinning bar. Topping off a workout

with a short jog, walk or period of easy rope skipping isnt a bad idea either.

You can see that the schedule I have outlined for you is broadly adaptable to all types of trainees,

and it lends itself to accommodating many types of special interests within the bounds of a basic

power-bodybuilding goal. This is, I am convinced, of far more use to the trainee than a rigid, do it

this way approach to training.

The course suggestions above will produce strength and muscularity until it comes out your bleedin

ears but it is not, I remind you, a pure powerlifters course. It will develop great strength when used

three times a week, and I certainly can endorse it fully as a schedule used to build you up for

eventual powerlifting. What happens if and when you decide to devote your energy to the

powerlifts? How can you combine powerlifting with power-bodybuilding for the best results? These

are the questions, and others, that I will begin to answer next. So lets start out to examine the

powerlifts themselves more closely. The bench press, deadlift and squat. For some ardent barbell

men these three basic lifts constitute an obsession. An obsession that challenges their very fiber and

spirit in the wonderful sport of POWERLIFTING.

INTRODUCING THE POWERLIFTS

The basic power lifts, those used in competition, are: squat, bench and deadlift. Practically everyone

who has ever trained even briefly with weights is familiar with these lifts, since they are all

fundamental weight-training exercises. Why then use them as competition lifts?

Those three cornerstone exercises actually do serve as a remarkably accurate gauge of ones overall

physical power, when applied in weightlifting competition. And people are interested in power!

What is more, because the power lifts are actually common bodybuilding exercises, they also serve

to develop the physique of the lifter quite well, and to blend in comfortably with any additional

bodybuilding movements the trainee wishes to do. Many powerlifters are physique-oriented

trainees, as well as lifters. Bill Seno, well known a few years ago as a top man in powerlifting circles

was a fantastic lifter AND a superbly built athlete. He found it easy to combine his powerlifting with

physique cultivation. So will you!

When using the power lifts as LIFTS, instead of exercises, you are naturally concerned with attaining

great single attempts limit lifts. Otherwise, you arent training as a lifter. Since it is never desirable

for almost all of us to push for limit singles at every workout, the training you do in sets and reps on

the powerlifts (as exercises) helps materially to boost your maximums when you do try for them.

33

Generally, as a powerlifter or even as a bodybuilder concerned with power you will train for more

sets than usual, with relatively few reps. I regard 6-rep sets as generally quite effective for lifter-

bodybuilders. There are enough reps there to BUILD muscle as well as INCREASE strength. Too often,

one finds that training exclusively on 2. 3, or single-rep sets builds strength but not a great deal of

muscle. There are plenty of rather slender but extremely strong men participating in power and

weightlifting meets.

There are those who desire ONLY strength, or who are concerned exclusively with the kind of power

that lets them win contests, and they could care less about how they appear so long as they stay in

their weight class. But it is the assumption of this book that that the trainee seeks not only power

and strength, but a muscular and impressive physique to go with it. This is what the instruction is

aimed at achieving.

When you are training for you limit lift in the bench press, squat or deadlift, you wont be doing sets

of as many as six reps, except to warm up. It is necessary, above all else, to drop reps fast if a limit

single is to be tried, since reps more than anything else depletes energy. You cannot sap your

strength on reps when the goal is a new squat single. Okay. You normally use the following set/rep

scheme in squatting on your general training days . . .

1x8, 2x5, 1x3, increasing the weight after each set as the muscles warm up. That schedule is fine for a

general power-oriented workout, but it cannot serve you well as a buildup to a limit attempt.

Instead, something like this would be much more suitable . . .

1x6 (warmup), 1x3 (increased weight), 1x2 (approaching heaviest weight), 1x2 (near maximum), 1x1

(limit try) and, if the limit failed or if it succeeded and energy is high that day, 1x1 (second limit

attempt).

Can you see the logic there? No excessive buildup with too many reps, so no energy and

psychological depletion. Not too much work but enough to