OLD SCHOOL MUCSLE DRUG FREE BODYBUILDING WITH STEVE DAVIS During the past decade plus, I have had the pleasure of traveling to the L.A. area, the West Coast mecca of bodybuilding, to attend various natural bodybuilding contests, mostly as a freelance writer (and judge). One thing in particular that is always evident at these natural shows is the fact that the natural anabolic drug free bodybuilders don’t quite have the same degree of muscle mass as the anabolic steroid bodybuilders who complete in non-drug tested bodybuilding contests. Natural drug-free bodybuilders simple can’t do the same workload as the anabolic steroid induced bodybuilder. With an anabolic steroid bodybuilder there are a whole bunch of artificial chemicals and enzymes that are acting in conjunction with the natural constituencies of that person’s capability of producing great gains in muscle size and strength. The end result is that the anabolic steroid bodybuilder’s training frequency ratios and intensity factors are much higher than that of natural bodybuilders. Some year ago I attended a bodybuilding seminar by one of the worlds top pros and within his lecture he said that he trains in the gym 7 hours a day, doing 50-60 sets per body part, and resting only 20-30 seconds between each set. He went on to say that he trains at least 3 body parts a day. That’s a mega 150-180 sets per day. I am not saying that this pro was on anabolic steroids but I can’t think of three top natural drug free bodybuilders whose combined workouts for a day would equal what this one individual alone does in the course of a workout day. This seems to be counterproductive to research regarding the correlations of peak blood testosterone, glucose and muscle glycogen levels. There is a fine dividing line between enough accumulated workout time and too much. Blood testosterone, glucose and muscle glycogen levels peak at around 40-45 minutes of an intense workout and thereafter they begin to decrease rather dramatically. A quality workout can last anywhere from 50-70 minutes and probably 90 minutes at the absolute maximum. On the average you should be able to target 3-4 muscle groups for 8-10 sets for quads, back and chest and 5-7 sets for delts, triceps, biceps, forearms, calves, hamstrings, neck and waist if you are an intermediate natural bodybuilder and if you are advanced then 12-15 sets and 8-10 sets for the subsequent muscle groups listed above will keep you in the arena of positive muscle growth. 2
OLD SCHOOL MUCSLE DRUG FREE BODYBUILDING WITH STEVE DAVIS During the past decade plus, I have had the pleasure of traveling to the L.A. area, the West Coast mecca of bodybuilding, to attend various natural bodybuilding contests, mostly as a freelance writer (and judge). One thing in particular that is always evident at these natural shows is the fact that the natural anabolic drug free bodybuilders don’t quite have the same degree of muscle mass as the anabolic steroid bodybuilders who complete in non-drug tested bodybuilding contests. Natural drug-free bodybuilders simple can’t do the same workload as the anabolic steroid induced bodybuilder. With an anabolic steroid bodybuilder there are a whole bunch of artificial chemicals and enzymes that are acting in conjunction with the natural constituencies of that person’s capability of producing great gains in muscle size and strength. The end result is that the anabolic steroid bodybuilder’s training frequency ratios and intensity factors are much higher than that of natural bodybuilders. Some year ago I attended a bodybuilding seminar by one of the worlds top pros and within his lecture he said that he trains in the gym 7 hours a day, doing 50-60 sets per body part, and resting only 20-30 seconds between each set. He went on to say that he trains at least 3 body parts a day. That’s a mega 150-180 sets per day. I am not saying that this pro was on anabolic steroids but I can’t think of three top natural drug free bodybuilders whose combined workouts for a day would equal what this one individual alone does in the course of a workout day. This seems to be counterproductive to research regarding the correlations of peak blood testosterone, glucose and muscle glycogen levels. There is a fine dividing line between enough accumulated workout time and too much. Blood testosterone, glucose and muscle glycogen levels peak at around 40-45 minutes of an intense workout and thereafter they begin to decrease rather dramatically. A quality workout can last anywhere from 50-70 minutes and probably 90 minutes at the absolute maximum. On the average you should be able to target 3-4 muscle groups for 8-10 sets for quads, back and chest and 5-7 sets for delts, triceps, biceps, forearms, calves, hamstrings, neck and waist if you are an intermediate natural bodybuilder and if you are advanced then 12-15 sets and 8-10 sets for the subsequent muscle groups listed above will keep you in the arena of positive muscle growth. 2
I have not competed in a bodybuilding contest since the mid 1970s. I am now 58 years of age (2003) and am seriously considering training for a natural masters bodybuilding competition. My natural training approach to this will be to follow the training program that former I.F.B.B. champion Steve Davis used over two decades ago to achieve what many in the bodybuilding world considered (and still do to this day) the absolute maximum in muscularity and muscle size, simultaneously. His methods of training will help me to achieve total muscularity while maintaining huge muscle mass through deliberate heavy training but without canceling out all muscle definition. My nutritional wants and needs will be accomplished through some guidelines of a Beverly International program (more on this later).
The first topic of consideration that Steve Davis suggests in using his “New Breed” approach to obtaining total raw muscularity is training. David feels that training should not be considered as primarily the most important of the elements of total size and muscularity, but as simply just one of three elements with diet and nutrition being the other two. Steve has always felt as many other top bodybuilding champions do that there is a definite interaction in the relationship between training and diet. The key factor in training for additional size and muscularity is to get stronger by consistently using heavier and heavier weights in the exercise sets. Steve says that this must not be done at the expense or sacrifice of proper training style for if an exercise is not performed in strict fashion; isolating the muscle you are attempting to train, then you have no accurate gauge of knowing if in fact you are becoming stronger. 3
Davis feels that a bodybuilder should attempt to add 5 pounds to all upper torso exercises (except the abdominals) and leg biceps and 10 pounds to all thigh (quads) and calf exercises EVERY TWO WEEKS WITHOUT FAIL.
Regardless of what New Breed progression level program one is following it should not be started with too heavy a weight or the 5 and 10 pound increases every two weeks will not be achieved for very long. It is better to ease into this type of progression by starting out with lighter weights than normal. The New Breed programs have levels that have a minimal time factor of five, to an average of 10, to as high as 16 weeks in duration. On a 4 month (16 weeks) training program, for example, you can increase your training poundages by at least forty pounds, when making 5 pound increases every two weeks and as much as eighty pounds when making 10 increases on the leg work. Within the structure of the New Breed training concepts it is of the utmost importance to refine proper exercise technique each and every set of an exercise. There are a number of important steps that must be initiated to accomplish this. Step 1
Within this first step the twelve-second rep on all sets where 8 to 15 continuous reps should be performed. This is a New Breed key for achieving total muscularity while acquiring more muscle size. Using the barbell curl for an example, begin curling the resistance up in the positive or concentric phase at a speed that takes you this long: one thousand one, one thousand two, three, four, five and six. Counting in this manner it will take six seconds to curl the resistance from the thighs to chin level. Then, at this complete contracted position, hold for a two second count: one thousand seven, one thousand eight. Slowly begin lowering the resistance to a count of four seconds: one thousand nine, one thousand ten, one thousand eleven, one thousand twelve. This twelvesecond count completes one repetition, be it a leg curl, incline barbell press, or seated press behind the neck. These slow or sub-maximal speed reps allows for raising and lowering the resistance in an ultra controlled manner creating high levels of muscle tension development through a full range of movement. There is no momentum or limited motion and the muscles are worked much stronger through all the joint angles. This is one of the best ways to exhaust, pump and burn the muscles for faster training results. Using the twelve second rep, you will have to decrease the resistance used by approximately 40 percent in the beginning, but muscles quickly adapt to new stress stimulus and before long your strength levels will increase and in fact surpass those levels experienced in the conventional speed rep sets. Steve Davis’s New Breed concepts also suggest that fast reps be performed in addition to slow reps to achieve the maximum in muscle size. Fast reps must not 4
be done at the expense of increasing stress on connective tissue and thus creating injury potential. An example of fast reps done in the New Breed style might be 1-2 seconds in the positive contraction and then 3 seconds in the lowering or negative phase. Speed reps, where strict form with tension is maintained, can be used successfully in the 4 to 7 rep range of a set. To the casual observer these speed reps will still appear painfully slow no matter how fast one tries to do them. Step 2 It is important to rest no more than 15 seconds between sets if increased muscularity is a key factor . If more muscle mass and strength increases are desired then rest 30-45 to no more than 60 seconds between sets.
Step 3
Quality training the New Breed way is achieved by getting the most out of what you do. The minimum amount of work will be 3 sets of 8-10 reps per muscle group three times per week. The maximum amount will be 15 sets of 6-12 reps per muscle group 3 times per week. Somewhere between these two limits will be ideal for you. The New Breed method takes into account the fact that there is a certain amount of training that is perfect for inducing maximum muscle growth and anymore than this becomes detrimental. This is best accomplished by determining your own best recuperative rate. Though I will be listing the progression levels of training that I will be following according to Steve Davis’s New Breed advice, remember that I have been training for well over 40 plus years and am considered an advanced bodybuilder. For many of you it will be best to experiment with 8 to 15 sets per muscle group. Some of you will find eight or nine sets adequate while others of you will find fifteen to be superior. Step 4
The New Breed philosophy suggests that a bodybuilder should train for optimum gains within a given time period. This is accomplished by basing your training on T.E.R. (Training Efficiency Rate ) by which your workout time is kept to no more than 1 ¼ - 1 ½ hours. When Steve Davis trained to get into peak shape he was able to do as many as 78 sets in one hour and fifteen minutes while using fairly heavy poundage and sets of 12 reps. His workouts and those of his students were fast and strict. This optimally concentrated style of training is the key to the acquisition of the New Breed of physique. For the natural anabolic steroid free bodybuilder this is quality muscle coupled with maximum muscle separation, 5
proportion, and symmetry at one’s lightest ideal body weight. Mine will be 212 – 215 pounds at 6’ ½”. Training Efficiency Rate can only be accomplished by training in a totally isolated atmosphere where idle gym talk or conversation, fooling around, or resting too long between sets and exercise groupings are kept to an absolute minimum. These four steps will help you to fine-tune your exercise technique on each and every set of a particular program.
Muscles cannot be bullied and must be coaxed into new muscle growth patterns. Every bodybuilder has different tolerances to workloads, intensity of training, nutrition and frequency of training, etc. Steve Davis has personally trained hundreds and hundreds of bodybuilders (men and women) at both the amateur and professional level with various combinations of exercise programs, which yield the maximum pump, and stimulation of muscle fiber. He has refined these combinations into Seven Levels of Muscle Growth where each training level is slightly more intense and progressive than the previous one for the continuation of typical muscle growth. The body is not static in that it varies and fluctuates and by using the Seven Levels of Muscle Growth correctly as a training tool one cannot help but avoid overtraining, sticking points and training plateaus. A summary of the Seven Levels of Muscle Growth is as follows:
Train the entire body 3 days per week , on Monday, Wednesday and Friday or perhaps on Tuesday, Thursday and Saturday, resting four days out of the week. Select one exercise per muscle group and perform 3 sets of 8-10 reps each. Exercise selection should be based on your body type, training style and for your development of symmetry and proportion. On this particular level of training the New Breed concept recommends an exercise selection that will heighten a muscle group’s particular weakness. For example do incline bench presses for the upper pecs if you need more upper pecs in ratio to flat benches for the mid pecs. At this particular level Steve Davis has performed as many as 8 sets of 6-10 reps (calves and waist = 20 reps per set) of each exercise . The order or sequence of the exercises is important and should be arranged so that the blood flows just a short distance. Begin by working from the largest muscle groups to the smallest with slight variations. Start with the thighs and then on to the calves since a large concentration of blood is already in this area. After these two muscle groups have been worked, go on to the chest, for two very good reasons. The rib cage 6
has been stimulated to the max from the heavy breathing from the thigh work and the pectorals, being a very large muscle, literally demand a heavy supply of blood flow and pulls the blood into the upper body region from the lower against gravity. Next comes the upper back (lats) , where its location is near the chest with its muscular function being opposite that of the chest. Next are the shoulders that have been warmed up by chest and back work. A bit of advice here is to select an exercise to stress the side or lateral head of the deltoid since the anterior (front) and posterior (rear) have been stressed by chest and back work respectively. The triceps are next and have a pre-pump effect from the chest and shoulder work. Biceps are next because they oppose the triceps. Forearms are worked after biceps and then to give the body a chance to “detune” work the abdominals and then the erector muscles , not only to build muscle but also to re-align the posture of the body.
Steve Davis performing Hack machine squats
Order of Performance: • • • • • • • • • •
Thighs Calves Chest Lats Delts Triceps Biceps Forearms Waist Hamstrings
Hack machine squat Donkey calf raise Incline barbell (or with dumbbells) press to neck Wide grip pullup Seated press behind neck – non-lock Lying French press Braced (back against a wall) barbell curl Barbell wrist curl (palms up) Lying leg raise Stiff leg deadlift
Stay at Level 1 for 5 weeks. 7
Work each body part twice per week, utilizing a split routine where the upper body is trained on Monday and Thursday and the lower body on Tuesday and Friday. Again only one exercise per muscle group is performed but for 5 sets of each exercise.
Monday & Thursday – Upper Body
Order of Performance: • • • • • • • • • •
Waist Chest Rib cage Lats Spinal Erectors Shoulders Biceps Brachialis Triceps Forearms
Hanging knee-up Low-angled 30 degrees bench press Single dumbbell pullover Close grip barbell bent-over rowing Prone hyperextension Seated press behind neck Preacher curl Reverse barbell curl Close grip bench press Barbell wrist curl (palms down)
Tuesday & Friday – Lower Body
Order of Performance • • •
Calves Quads Leg biceps
Seated calf raise Parallel squat with heels on block Leg curl
All three exercises are done for 5 sets of 15 reps each. Stay at Level 2 for 8 to 10 weeks.
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20 reps 10 reps 10 reps 10 reps 10 reps 10 reps 10 reps 10 reps 10 reps 15 reps
Using the same split routine as suggested in level 2, select 2 exercises doing 5 sets of each in push/pull method. Monday & Thursday – Push
Order of Performance •
Chest
•
Delts
•
Triceps
•
Waist
Bench press to neck Dumbbell pullover Press behind neck Bend dumbbell lateral Triceps push down Parallel bar dip Hanging knee up Crunch
Reps with Sets 12, 10, 8, 7, 6 12, 12, 12, 12, 12 12, 10, 8, 7, 6 15, 15, 15, 15, 15 12, 10, 8, 6, 6 12, 12, 12, 12, 12 20, 20, 20, 20, 20 20, 20, 20, 20, 20
Front squat Leg curl Standing calf raise Seated calf raise Barbell bent over rowing Lat pull down Strict standing barbell curl Dumbbell incline curl Strict reverse curl Barbell wrist curl (palm up)
Reps with Sets 20, 18, 16, 14, 12 15, 15, 15, 15, 15 20, 20, 20, 20, 20 30, 30, 30, 30, 30 12, 10, 8, 7, 6 12, 12, 12, 12, 12 12, 10, 8, 7, 6 8, 8, 8, 8, 8 12, 12, 12, 12, 12 15, 15, 15, 15, 15
Tuesday & Friday – Pull
Order of Performance •
Thighs
•
Calves
•
Back
•
Biceps
•
Forearms
Stay at Level 3 for 5 weeks.
At this level continue to use the push/pull technique as in Level 3. The big difference at this level is that you will be doing three exercises for 5 sets each in the following six day split routine.
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Monday & Thursday – Pull
Order of Performance Back: Wide grip pull-up Bent-over rowing Stiff-legged deadlift off bench
Biceps: Strict barbell curl Preacher curl Incline dumbbell curl
Forearms: Barbell reverse curl Wrist curl (palms up) Reverse curl (palms down) Tuesday & Friday – Push Chest: Flat bench press Incline dumbbell press Flat dumbbell fly Delts: Seated press behind neck (non-lock) Standing dumbbell lateral raise Bent-over dumbbell lateral raise 10
Triceps: Standing French press Triceps pressdown One dumbbell kick back Waist: Hanging knees up Incline leg raise Crunch
Wednesday & Saturday Thighs: Front squat Hack or Sissy squat Leg curl Calves: Donkey heel raise Standing calf raise Seated calf raise Sets and Reps
The waist exercises should be worked for 5 sets, 20 reps each while the calves utilize 5 sets, 20 to 30 reps each . All of the remaining exercises can be worked within their 5 sets structure with a 20, 18, 14, 12, 10 or 12, 10, 8, 7 and 6 to 15 rep pattern. The 6 to 15 represents a final flush or pump set. Stay at Level 4 for 5 weeks.
Select 2 exercises per muscle group and work your shoulders, triceps, biceps, forearms and calves on Monday – Wednesday – Friday. Chest, back, forearms, legs and abs should be worked on Tuesday – Thursday – Saturday. Perform 6 sets (12, 10, 8, 6, 6, 12) for the first exercise in each muscle group. Finish up with 4 sets of 12, 10, 8, 6 or perhaps 15, 12, 10, 8 for the second exercise. Stay at Level 5 for 10 weeks.
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Select 3 exercises per muscle group. Work shoulders, back, biceps and calves on Monday – Wednesday – Friday. Work chest, triceps, thighs, calves and forearms on Tuesday – Thursday – Saturday. Perform 5 sets of each exercise . Do 8 reps per set on the arms, shoulders, chest and back , and 15 reps for the thighs and calves. Stay at Level 6 for 10 weeks.
This is the 7th and final level of training that I will be following according to Steve Davis’s New Breed concept for startling muscle growth. Each muscle group will utilize 2 to 3 exercises for 6 sets of 12 reps each, with the exception being the abdominals and calves, which will be done for 6 sets of 20 reps each per exercise. Appropriately this is a muscularity training program , and will last 5-7 weeks in duration. Monday – Wednesday – Friday Shoulders: Seated press behind neck (non-lock) Double pump dumbbell lateral raise – This exercise consists of a two-part set where 50 percent of the reps are done in an upright seated (as depicted above) and/or standing position and 50 percent of the reps are completed in a bent-over fashion. Here’s how…
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PART 1: Seated dumbbell lateral raises: Begin by taking a “false grip” on a pair of dumbbells. Your palms should be resting on the frontal thighs with all 4 parts of the dumbbells touching the thighs. The elbows are slightly unlocked to relieve existing joint pressure. Your upper torso should be leaving 10 ° forward at the waist. You head should be facing down. Begin the lateral raise by sitting up straight with shoulders back to rotate the scapulae away from the humerus, thus allowing for a full range of movement. The dumbbells are raised by pure deltoid power from 30 ° below shoulder level to 15° above shoulder level (or 2 inches past the ears). At this position the rear of the dumbbells should be higher than the front. PART 2: Bent-over dumbbell lateral raises: After you have successfully completed the first 50 percent of your repetitions in the standing lateral raise, immediately bend over so that the upper torso and legs form a right angle. Don’t swing the dumbbells; in fact, you will want to mentally stop their movement about 5-60 percent below a position parallel to the floor. An alternative method we use is to perform the standing lateral raise with the dumbbells and then jettison or abandon them in favor of a spring or rubber expander set and begin the bentover lateral raises. These two carefully chosen exercises will develop an illusion of width in the lateral portion of the deltoids. For most your deltoid exercises, 40 percent of your sets should accent the lateral (medial) and 40 percent the rear (posterior) delts. Only 20 percent of your delt work should accommodate the frontal (anterior) delt, as this is developed quite efficiently with most pressing movements for the chest and deltoids. Triceps: Three way diametric lying French press 4 reps lower bar behind head 4 reps lower bar to neck or forehead 4 reps lower bar to chest in close grip bench press style Lat machine pushdown One dumbbell kick back Biceps: Supinated dumbbell incline curl One dumbbell supinated concentration curl Calves: Standing calf raise Seated calf raise 13
Tuesday – Thursday – Saturday Chest: Low incline barbell press to neck Kneeling cable crossovers or Flat bench dumbbell fly Back: Wide grip pull-up Seated cable rowing or barbell bent-over rowing Stiff legged deadlift (off bench) or Good morning Forearms: Seated barbell wrist curl (palms up) Reverse curl on preacher bench Thighs: Hack squat Leg curl Abdominals: Hanging knee up Crunch
On this program I will use the same weight on all 6 sets of a particular exercise and because I will be in the final stages of achieving total muscularity I will only rest 15 seconds exactly between each set rather than 30-45 seconds if I was going for muscle-mass increase. Weak Points
If there is a weak point in symmetry, proportion or muscle size in any of the muscle groups the New Breed approach is to work only one muscle group or segment by performing an additional 2-3 sets and increasing the rep factor by 10-25%.
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Level 2 Example - If the biceps are lagging do 4 super sets of dumbbell preacher curls with barbell preacher curls for 8 reps each (4 top 1/3 “burns” at the completion of the final rep of each set).
Level 3 Examples – If you need specialization of the delts: fore/aft press 5 sets, 6 reps front – 6 reps back, dumbbell strict standing lateral raise 5 sets, 8 reps, and dumbbell bent over lateral raise 4 sets, 10 reps.
For the forearms do barbell reverse curl 5 sets, 8 reps wrist curl (palms up) 5 sets, 15 reps reverse wrist curl (palms down) 5 sets, 15 reps. Do in tri-set fashion, one after the other without rest. Rest only 45 seconds between each triset. On the exercises that depict decreasing progression level sets of 12, 10, 8, 7 and 6 reps, specialize by going to a 12, 10, 8, 7, 6, 6, 6, 6 or 15, 12, 10, 8, 7, 6, 5, 4 and 1-2 forced reps after the last set of 4. Level 5 Example - On the decreasing progression level sets of (the first exercise) 12, 10, 8, 6, 6, 12 go to a 12, 10, 8, 6, 6, 6 rep modality. On the last set 15
do rest-pause singles: Do 1 rep, pause 10 seconds do 1 rep, pause 10 seconds do 1 rep. Continue on until you have done 6 rest- pause singles.
Looking over Steve Davis’s New Breed approach to achieving maximum muscularity and muscle size simultaneously, it is very obvious that the 7 Levels Of Muscle Growth are fairly vigorous (especially Levels 3 to 7). I will be following each and every level exactly as outlined but all the while determining my own best recuperation rate and existing energy level and how they relate to my determination, concentration, regularity of training and enthusiasm. Nutrition will play a key role in my contest preparation. Steve Davis believed that to increase muscularity and muscle size a bodybuilder needs to plan their diet six months prior to the contest they are planning to enter and win. He said that a bodybuilder should be “ready” 30 days prior to the contest. In this way a person can devote those last days of preparing to give the exhibition of a lifetime, rather than worry about losing a half inch on the arms or whether the abdominals will be cut up enough. A bodybuilder wins when they plan ahead. and for my nutritional wants and needs I will follow a modified version of Steve Davis’s New Breed Master Diet And Total Supplementation Plan . The original Master Diet, (see original diet at the conclusion of this eReport ) as Steve Davis calls it, is broken down into three levels: Assuming that I will begin my contest preparation six months in advance, for the first two months I will use a “Low Carbohydrate” diet, the third and fourth months “The Master Definition Diet” and the last eight weeks before the physique contest, “The Pre-Contest Diet.” The original plan is a gradual decrease in carbohydrates consumed: 40 grams per day at level one, 10-15 grams per day at level two and 0-5 at the pre-contest level. The daily grams of carbohydrates consumed at each of the three levels of the Master Diet seem to be a bit low personally for my existing energy needs. To insure that I have the correct amounts of carbohydrates at each level I will employ the nutritional expertise of my good friend Roger Riedinger, the C.E.O of Beverly International, to modify or fine tune the Steve Davis Master Diet for me. I consider Roger one of the experts when it comes to taking a bodybuilders physique to contest-day perfection. 16
I can tell you though that I will be taking 10-15 Ultra 40 Beef Liver Concentrate tablets and 3-6 Mass Amino Acid Tablets every 3 hours per day at each and every level of training. Twice per day during Levels 1 to 4 I will have a protein drink consisting of 8 oz. raw milk with 2 raw eggs and 1/3 rd cup of 100% egg protein powder mixed in. During Levels 5 and 6 I will mix 2 oz. of “Half & Half” and 1/3rd cup 100% egg protein powder mixed in 8 oz. of water. During Level 7 I will be striving for the ultimate in maximum muscularity while maintaining muscle size and here I will mix in 1/3 rd cup of 100% egg protein powder in 8 oz. water. This supplementation, especially the 100% egg protein powder, will help me to achieve and maintain a drug-free positive nitrogen balance. For my particular wants and needs I prefer Beverly International supplements (www.bodybuildingworld.com ). The purpose of this e-report has been to give you a personalized analysis of the exact New Breed training methods and philosophies that Steve Davis espoused over two decades ago. I am really excited to begin using this program of natural training techniques and nutrition in my quest to win a Masters Drug free bodybuilding contest.
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Iron Man Magazine - May 1978
By Dennis B. Weis
Steve Davis of California finds the various physical culture magazines (muscle mags) on the market today STIMULATE the mind toward more of an awareness of the importance of proper nutrition and training principles. These conditions are very important to a serious competing bodybuilder such as Steve. As a result, he still (at his advanced stage in the bodybuilding game) picks up pointers from time to time. Also along this same line, he has enough wisdom to throw out the information that he knows to be false. This doesn't happen very frequently since most all of the muscle mags these days are making a sincere effort to publish correct training information. If you will stop and think for a moment, you will notice that none of the articles Steve has written for the various muscle magazines include body measurements or how much weight he uses on his exercises. By not including a lot of personal information and keeping to a practical article format, he protects the novice physique aspirant from cheating his way to a terrible physique. This seems very sensible to me because so many novice and even seasoned bodybuilders will sometimes try to emulate a champion's workout schedule and measurements before he is ready physically or mentally. His main objective as a writer is to share some of the training ideas that have worked for him. These training ideas seem to be successful because he can suggest the intensity of the training idea or nutrition plan to the level of training that he bodybuilder is at the present time. 25
Since his livelihood or business is bodybuilding (Valencia Health Club promoting contests, and selling supplements and training courses) - it is very important to maintain a relaxed positive attitude at all times. He refuses to allow people or situations to upset him. He believes that there are two ways a serious bodybuilder can become before an important contest. He can become PARANOID AND FRENZIED or he can be POSITIVE in his training approach. Since Steve doesn't spend eight hours in the gym working out, he has a great deal of time to do things that keep his life full and active. He doesn't think on trivial thoughts that can enter one's head before a contest. This frenzied condition that Steve is speaking about might look like this from the general public's view point. For example, a football player may act crazed or frenzied a week or so before the game and even up to the night of the game. The public will accept this as a normal condition since they can identify to the physical action involved in the game. When a competitive bodybuilder is seen in public acting introverted, crazed or upset by a situation, it is just not an acceptable circumstance. The reason is that in the public eye, a physique contest is nothing more than a person in trunks standing on a posing dais. So it is difficult to understand the pre-contest jitters that a bodybuilder may be facing at times when it is viewed from this point. So it is best to maintain an overall positive image in public at least. Tending to details of this nature will certainly help our sport to grow in popularity. I mentioned earlier that Steve doesn't spend a great deal of time in the gym training. The training principles that he will use to accomplish this is to BRUTALIZE the muscle area he is working at the time (go beyond the pain barrier) for a short period of time. He believes that the difference between the way people respond is not in the set routine they are using but, HOW MUCH RECUPERATIVE TIME THEY NEED. The smaller muscles in the body need more recuperative time because they assist in so many other exercise movements. Along with this training principle, he believes that it is best to stay with an exercise movement long enough to perfect a style in good rep form and also this allows the muscle to gain additional strength and maturity. Since Steve mentioned strength, I asked him if he ever got into powerlifting to gain this strength when he wasn't training for an important contest. He said that he doesn't really enjoy powerlifting, and that any of his strength comes with bodybuilding type exercises. He has done incline curls with 70 lb. dumbbells for ten reps as exercise poundage so using this as a guide; you can see that he has a good measure of strength. At this point in the article, I will make mention of the fact that I will not be going into explicit details of Steve Davis' - "New Breed Bodybuilding Concepts." The biggest reason for this is that Steve is into writing his own articles and I don't want to take away from anything that he would have to share with the readers. I sincerely hope that you find what I mention as added interest about this bodybuilding personality. 26
On any application of exercises for a specific body part cycle, training might look like this. For example, if he were to work the lats, he might begin with the Lat pulldowns for a warm-up set of 12 reps. Now he will load the plate holder with the proper poundage plates so that he can begin his cycle for a maximum of 8 reps. Now immediately when he has reached failure at 8 reps, he will then reduce the poundage (approx. 10 to 15 percent) now he will perform 8 more reps to failure. Another reduction in poundage (approx. 10 to 15 percent) and a final 8 reps. These three series of 8 reps constitute a completed cycle. During this cycle there is no rest period other than to change the poundage on the equipment. He will now rest 15 to 30 seconds (this rest period gives him just enough time to set up the poundage for the next cycle). Now he begins cycle No. 2 (as explained) another rest period and a final cycle No. 3 in this particular lat exercise. Steve normally uses two or three exercises per body part (lats in this case) so after the third cycle in the Lat pulldown, he will begin setting up for another exercise, such as the Barbell bentover rowing and the short pull seated cable rowing movements. These second and third exercises are done in the exact same way explained above. For clarification here is an example of the Lat pulldown done in cycle fashion: Lat pulldowns, Warmup for one set of 12 reps with approx. two-thirds of your maximum starting weight. Now begin: Cycle No. 1 - 180 lb. x 8 - 160 lb. x 8 140 lb. x 8; REST 15 to 30 seconds; Cycle No. 2 (same wts. as above); REST 15 to 30 seconds; Cycle No. 3. NOTE: Resting 15 to 30 seconds between cycles will allow him to use the same weights in all three cycles. Everyone is different so some using this program will need more rest than others between cycles. So adjust accordingly using as high a maximum of 60 seconds rest if necessary and work the time down. It is better to begin slowly with these times ore you will over train.
At this period of training, Steve is in such fantastic shape that he is able to go through each cycle with no more than 15 seconds rest. We immediately notice that this cycle training technique follows some of the training philosophies mentioned earlier in the article. 1. Gives him a short and very intense workout. He can perform 45 series or sets in a 60-minute period. This is roughly 3 exercises per body part - 3 cycles of each exercise and working all of his body parts three times per week in 27
preparation for a future contest. This type of schedule would be somewhat less in the off-season. 2. The amount of work (45 series or sets in 60-minutes etc.) done in a given time is one of the most important determining factors toward muscular gains. This is really the KEY to overloading the muscle area and not necessarily the poundage one uses. This training system goes beyond the pain barrier and literally brutalizes the muscle with a deep burn. 3. Working out in this manner allows for the necessary RECUPERATION of the muscle between workouts. In all areas of training (whether off-season or pre-contest preparation) he will always do a warm-up set of an exercise for form and muscle isolation of the particular body part being worked. As a result, he has never experienced a serious training injury. All repetitions of exercises are done in a slow deliberate manner. The abs are the only exception to this. The reps done faster due to high counts involved. In all of his training and especially the cycle training, Steve finds great value in having a training partner workout with him. When Steve is not training for a contest (off-season) he uses his time to specialize on a lagging body part. His theory of specialization has always been to put himself in a position where he can begin pre-contest training and not have to worry about a lagging body part. During this off-season, he will structure his present existing routine (cycle training or conventional set type etc.) so that the body part being specialized on is worked on Mondays, Wednesdays and Fridays. He will do minimal work for the rest of the body twice per week. By minimal work using a set system, he will only perform a maximum of 8 sets per body part. If he feels that he isn't getting the desired results from the specialization routine after two months, he will make further adjustments in his minimal training by cutting his sets per body part in half. In other words, he will do only 4 sets per body part. If it is necessary to go to this extreme, results are usually assured. Now on his specialization, he will go as high as 35 to 40 sets or series for one body part.
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A specialization routine for the deltoids might look like this… Monday-Wednesday-Friday
Special Deltoid Program: Cycle and Conventional Set System. (two cycles of each of the four following movements with 8 rep patterns - Press behind the neck; Face down dumbbell laterals on incline bench; Face down dumbbell laterals on low angle bench; Close grip Barbell upright rowing - Cable pulley lateral Raises (Conventional sets - 8 to 10 reps per set) 5 sets - front; 5 sets side; 5 sets - rear. Steve really saturates his delts with a total of 39 sets or series of deltoid exercises. Minimal training is done for the rest of the body parts twice per week using 4 to 8 sets as explained earlier. During the off-season, he keeps his carbohydrate intake at a high level for gaining and energy purposes. Even on this off-season schedule, he finds that he is only 6 to 8 weeks away from contest condition. However, when he begins to gear over to a pre-contest routine, he will give himself six months preparation toward the end. During the pre-contest routine, he will train six days per week. He will normally use two or three exercises per body part. It is very difficult to say what he will use for a repetition pattern. He uses whatever counts seem to give him the desired results (balance of muscularity and symmetry etc.) Since he has taken care of any lagging body parts in the offseason, he balances his overall training equally for all body parts. One of his guides in the contest preparation schedule is to rid the body of all surface and intercellular fat three months before the contest. Most of this is done by way of a strict diet regimen. Steve didn't really elaborate on his nutrition and supplement program. He is very involved in selling a line of supplements and has spent many years learning just how his body works, and can design the proper diet which will give him the utmost in bodybuilding results in a very short time. 29
Regarding a posing arrangement - most people would assume that this would be practiced in the gym where there is usually a multiple choice of mirrors to use. Steve never practices his posing in the gym. While in fact he is part owner in the Valencia Health Club, he feels that he should observe the feelings of the members who aren't really into competitive bodybuilding. Steve has set aside an area in his home for this purpose. He has a posing dais, lighting arrangement, and a full length mirror. This arrangement seems to stimulate actual contest conditions. He will practice posing only after the pump condition from an exercise period has subsided. Sunday is a day away from training so he will spend around 45 minutes practicing these poses. Cardiovascular Fitness is very important to assure proper health. Steve feels that the proper type of exercise program will attribute to this greatly. He presently feels that he cycle training with short rest periods accomplishes this end. From time to time, he will include running into his exercise program for added benefits of cardiovascular fitness. Running also seems to muscularize the legs (leg biceps, calves) abs, and lower back. However, too much running tends to flatten out upper body mass or muscle to some degree. Running one to three miles per week seems to work best for him, but only on a day when arm work isn't performed. His precontest schedule might look like this:
Monday-Wednesday-Friday Shoulders, Biceps, Triceps, Calves Tuesday-Thursday-Saturday Chest, Back, Forearm, Thighs, Abs Sunday - Pose for 45 minutes. muscularity).
Hold each pose for one minute (increases
Quoting from Steve Davis's book Achieving Total Muscularity, page 49 Steroids How Important are they? " Let it suffice to say that I have never let anything stand in my way in the pursuit of a goal." Author's Note: The following comments regarding the subject of steroids do not in any way reflect my personal views regarding anabolics.
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One of the functions of steroids is to retain potassium and nitrogen. this retention will slow down the kidney function and tell the body not to urinate as frequently. As a result over a long period of time (months) the body tissues have a tendency to soak up the excess liquid and become bloated. Steve has noticed that many of the top name bodybuilders will go on record as saying that they have never taken these anabolics, while in fact, he knows first hand that they are users of these drugs. He feels that this is probably a lack of security on their part or that they are giving the young bodybuilding enthusiast the impression that steroids are effective so look out because you are asking for them to be users of the drugs before they are in a position to do so. Closing on his concepts of pre-contest training, Steve will taper off his training the last week before the contest. During this period, he will practice a posing arrangement each day. After the contest, he will take a two-week layoff. This seems to help up-lift his mental attitude to once again begin serious training. Referring a moment back to the contest event. How does Steve feel emotionally about winning or losing? "Some guys are very vocal about losing and the judging. I don't really cultivate politics that are involved in the contests today. I don't
check
out
the
competition
or
the
panel
of
judges
beforehand to determine if I am going to enter the contest. I know what I have to do. Great if I win, thank you, I agree with your choice. If I lose, I am not one who will confront the judges and ask to view the score sheet. preferences.”
Every judge has his own
Following up on this philosophy, Steve has this tip for the beginning bodybuilder entering contests. "A beginner should concern himself with reaction as to when the judges make the determination of who WINS, LOSES, or DRAWS. Many men feel that losing or just placing is a personal comment about their worth. Realize that in most cases there are five to seven to nine judges. Their determination of a winner is based on their own likes and dislikes. Physique contests deal in an area of illusion looks and appeal. So the beginner should realize exactly what it is that determines a WINNER and once he understands this, he should then strive for a high degree of muscularity and a low percent of body fat. All of the factors (hygienic and physical) that you will be judged on would be considered. Make a list of these factors and determine that you will improve on them." Presently, Steve is in hard training for the '77 NABBA Mr. Universe contest. He feels that the judging is more inline with his New Breed ideas of a physique. 31
MuscleMag International in Canada (Robert Kennedy) believes in him and is sponsoring him for this event. He plans to enter at a bodyweight of 198 to 204 pounds. Steve's future in competitive bodybuilding looks promising. He feels that he is still five to seven years away from reaching a peak in total development. During the next few years, he would like to win all of the major physique contests and establish the concept of the New Breed of Bodybuilder (symmetry, muscularity, harmony). He feels that ONLY by consistent wins at these shows will the merits of the New Breed be realized at its fullest. Steve will be covering the subject of nutrition in some of his own articles so I haven't really shed much light in this area. Early in his career, he learned a unique method of downing a raw egg yolk. Here it is: put an egg yolk in a shot glass. Have another glass of the same proportion filled with mineral water. Chug the egg yolk down; now immediately swallow the mineral water to wash away the offensive taste. For you egg enthusiasts - that's it. Good luck in your training efforts, Steve. I am sure that the challenge of becoming a top SUPER STAR bodybuilder will be realized soon.
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Iron Man Magazine – March 1968 Article from the Iron Man magazine achieves. Used with permission. . www.ironmanmagazine.com
An Interview with Don Howorth
This story is about a young man of 16 who took up bodybuilding in an effort to develop a Mr. America physique. Three years later he discovered that he was way overweight, nearly 300 pounds of "blob" as he described himself, too heavy and too smooth. So Steve embarked on a program to help slice off the excessive and undesired weight, while maintaining muscular growth so that he could be one of the finest physiques in America for a teenager. Besides the weight problem, Steve wasn't feeling well and he thought the Blair program might be the way to improve his vitality. Steve says it was as if he was running on low octane gas; in the middle of the afternoon he would have to sleep. He as taxing his body with extra weight he was carrying around. Of course, this afternoon nap didn't fir in with his schedule. Steve, will you now tell in your own words the exact program you followed and what you did to enable you to change your body from close to 300 pounds to a beautiful body at 195 pounds.
Well, of course, Don, everyone makes New Year's resolution and I was not one to forego this pleasure. After Thanksgiving, Christmas and New Years I had swelled up to nearly 300 pounds of body weight. With a frame of 5'11" it was more ridiculous than the figures alone would show. So I was determined to seek some advice, and knowing of Blair's research and 33
success I decided to take your advice, Don, and see him. I came with some reservations, for I knew it meant allot of work. I came on April 15, 1967, heavy and waddling at some 285 pounds. Excuse me, but tell me, did you have any knowledge of nutrition when you came to Blair's studio?
Well, I guess the size I had reached is sample evidence that I didn't know what I was doing. I was eating all I could... Alright, what did you do to put on this hundred pounds of excess weight?
I ate primarily what is known as a balanced diet, the foods that most people eat, like salads, meat, bread and butter, and some candy-type foods, pancakes, cookies, anything that appealed to my appetite. Fig Newton’s were a favorite delicacy. What about milk? How much milk did you use in a day?
I didn't drink enough to compensate nutritionally, though I did have a quart a day. Is that all?
Yes, and some pop. What does your typical meal or meals before going on the Blair system?
Well, a typical breakfast would be French toast, sausage, fried potatoes, a half dozen scrambled eggs, a large glass of orange juice and possibly, and if I was still hungry, milk. Halfway through the day I might have a couple of cookies, a glass of hot chocolate or something like this. For lunch, grilled cheese sandwich, beans, cottage cheese, and pudding for dessert, and maybe a low calorie soda. For dinner, a steak, which was probably the largest amount of protein I had the whole day. But then I ruined it all with potatoes and vegetables. Probably a glass of milk mixed with a gain weight supplement which only made me fatter, followed with apple pie a la mode which certainly did not need. But, as I said, I realized 34
that going on a routine of training down not only physically, but mentally, would take allot of doing on my part. Now, you could put this, Steve, as if you were telling it to someone other than me? Can you tell of your experience of visiting Blair, what you talked about, the questions you asked, what you learned, and things like that?
Well, of course my only knowledge of Blair, up until I gave him a call, was reading various magazines, primarily IRON MAN, and I had seen his formulas in the health food store. I entered "Blair House" as optimistic as could be, and of course the surroundings were neat, very clean, and seemed to epitomize his way of living and the way of living I hoped to achieve as soon as possible Mr. Blair seemed very, very earnest, and very optimistic that through advanced scientific methods I could succeed. The first thing Rheo did was to show me what other people had done through such scientific methods, and this heightened my enthusiasm to degrees I find it very hard even now to relate. Men and women who at sixty years old had been transformed from unsightly messes into shapely younger looking senior citizens. I saw some outstanding shots of such stars as Dave Draper, Larry Scott, Gable Boudreaux, Don Howorth, Stan Brice, John Tristram, Jay North (Dennis the Menace), Jon Hall, Adam West (Batman), James Drury (the Virginian), Clint Walker, Pete Lupus (Mission Impossible), Lawrence Welk, Liberace, Bob Cummings, Miss Los Angeles, Boyer Coe, and others, which not only showed the Blair had good taste in physiques, and interest in those he thought would be great, but that, in turn, those who were great were also following his program. So after being to Rheo himself, and his lovely secretary, Ruth Backlund, and the surroundings, we launched into the program, But before launching into anything major, Rheo decided to take a "protein break". So through his large, well-stocked showroom we marched - shoes off - of course, for this is a standard rule at the Blair House; shoes not only for comfort, but for relaxation. We marched into his nutritional kitchen for a protein break. Now this kitchen, though large, was 35
practically all ice box (refrigerator). So Rheo showed me exactly what he kept in his "fridge". To my amazement, there was nothing but two rows of cream, certified raw milk, cheese, eggs, and very, very tasty flavorings. The next step was to put these into his protein cocktail. The first thing we decided on was a systematic diet; something I could follow, something that would fit into my schedule, and yet something that would keep my health at an optimum condition for, as a student and a teacher of English, I'm very busy. Of course, the supplements would be taken in ample quantities. For, of course, I wanted not to gain but to lose, yet not lose vitality and strength. Actually I had next no to health, so I wanted to lose weight and gain health! So the diet was to include a milk and egg protein supplement which, as far as I am concerned is the best tasting, almost like ice cream. This is the way Rheo suggested I try it: mixed with cream (not half and half), the cocoanut flavoring, mixed to custard-like consistency, almost like an ice cream, sprinkled with cocoanut and a favorite deistic fruit (he suggested either peaches or strawberries as the best fruits to use as part of the flavoring material). Unlike many proteins I have taken in the past, now I actually look forward to my protein break, for this protein dish is as delicious is as delicious as ice cream. So then, the protein supplement mixed with cream was to the basis of my diet. This made eating very simple. The next aspect of the diet was supplements which I took in the proper ratio that would benefit me in this diet. I might say I took a lot of B-Complex vitamins and liver exact. The major part of your program was the protein. How, exactly did you use the protein? Did you use it with milk; did you use it with cream, or half and half? How did you take it?
To lose weight, I found it best to use the protein supplement mixed with cream. Take Gable Boudreaux for instance. He was a Navy reject at 107 lbs., who gained some sixty-five pounds, to 170-plus, all the time maintaining a 27inch waist. And here is a man who consistently drank milk, cream and protein all day. He gained weight. I felt that to lose weight and yet maintain my protein I would have to make it in the custard-like consistency. This may be new, Don, but I felt for my purposes I should use the protein mixed with cream, and keep my milk intake to a minimum. I did take possibly a quart of certified raw milk a day. I 36
took four or five small meals of protein each day, each made with 1/4 cup of protein mixed into one half cup or so of cream. Don, I noticed a color improvement in my skin. Is that a common occurrence? Yes, that's common; liver is known to be a blood builder so you make get an improvement in skin coloring.
I was using liver extract, an average of 30 to 50 capsules a day, BComplex (one) four times a day, and a special choline formula, about eighteen a day, which we though might help burn the fat. Also, a special protein digestant containing Pepsin and HC1 which I used to make sure I thoroughly digested the protein, and I averaged about five per feeding of food or protein. I was amazed at the effectiveness of this special digestant. By the way, Don, all my foods, other than the protein or supplements, were taken in small quantities. When I had meat it was the white variety, either chicken or lamb, for no special reason or other than I enjoy them. And how much would you eat?
About four ounces. When you ate food, then, you averaged only about four ounces of food. Is there anything else you would eat?
Two or three eggs a day. You mean cooked?
Usually raw. You mean egg yolks?
Yes, I had one egg three times a day in a whiskey shot-glass, according to the famous Blair manner. And when I ate meat it was usually in 4 ounce servings. I was taking about five of the 20 International Unit potency Vitamin E capsules per day. My endurance did increase right away from this combination.
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That means that your energy level increased. And did you feel better? You said you were not feeling good when you went to see Blair.
I found that immediately, in two or three days after starting the program, I could do away with my mid-afternoon nap for rejuvenation and stay up the complete 16 hours one normally stays up. It was as though I were suddenly catapulted into a more energetic life. I also took calcium. I was taking a Germ oil concentrate about five capsules six times a day, same as the liver. And Vitamin C, about six a day, that would be three thousand milligrams a day. And, of course, no fruits or vegetables. That's right no fruits or vegetables on the program - none at all. Except for the tiny amount I'd get of peaches in the protein coconut peach delight, and that would be the dietic variety, of course. Blair explained that the dietic is better than buying the regular fruit, pouring off the syrup and washing the fruit, because the fruit has been cooked in the syrup and sugar has saturated the fruit, and I wouldn't use it. I guess that includes all the supplements I used. Oh, I almost forgot. I did take a special Iron formula. Now, do you want to hear about my training?
Yes, but first I want to finish about the diet. I will want to hear all about your training program, how much you trained, how often, the poundage’s, the sets and reps, and how much rest between exercises; all of that I'd like to know. Right now, I'd like to know what you did toward the end of the program before you took the pictures, to add extra leanness to your body.
Unfortunately, Don, it's a sad story. To lean-up for these pictures I realized that I'd have to lose that minute layer of adipose tissue to really refine my body to the condition of Larry Scott or Gable Boudreaux. You have to admit these men have fantastic definition for their size, which is something one finds very difficult. Anyone can be "sliced" at 103 pounds, but to have a 20 inch arm and good separation, that's ruff. 38
At this point in the program Rheo said, "Steve, we want to help you get a little extra leanness to your body, and there's a special dietary program we can use to do this. It's living only on meat and water. At the same time, how would you like to conduct an experiment to prove the inferiority of meat compared to milk and eggs?" I said "Let's do it." Rheo explained, in order to lean up just especially for the pictures, just for two to five days at the very most I should live on nothing but meat and plus a meat-protein supplement, using the same meat-protein supplement that he used with Gable Boudreaux and also Larry D. Scott. I could have as much as I wanted of this meat-protein supplement, but must not use any milk and egg proteins during this period. So I went on this program but without the recommendation of Rheo, and on my own, I continued this type of program for a period up to twelve days. And this is the sad part of the story. I became so physically exhausted, so high strung, so nervous and drawn that after Rheo had taken the pictures I was about ready to collapse. And when I told Rheo this he gave me a terrific scolding because of this detrimental to both mind and body and that it was not necessary. And now I had realized what a mistake I had made. Now I am back on Rheo's program, living on cream and protein almost exclusively. I have put on 10 pounds, I have added an inch and a quarter to my arms, yet my waist has come up only one-half inch! And there has been no appreciable difference in cuts. It seems as if my fat metabolism had improved. This completely amazes my more than anything that has happened; that I have been able to take nothing but cream and protein, and maintain abdominal definition and still put on 10 pounds of muscle, has improved to me so dramatically the superiority of undenatured milk and egg proteins. Now, tell me more about how you felt during this exclusive all meat protein diet, while eliminating eggs and dairy products completely.
Rheo and I spent most of one whole afternoon taking the physique pictures. I was tired, I was nervous, I was edgy. I didn't feel like shooting, I didn't feel like posing. I didn't feel like getting out of bed! Don, I had no energy. I had energy, but it was the kind of energy that almost hurts to expend. After that posing day it was difficult for me even to wipe the baby oil off! It was difficult for 39
me to sit in the car waiting half an hour waiting for my next protein. I wanted to lie down. I felt intravenous feeding was the next step. But I must say when we arrived at the Blair House; Rheo made me the most delicious protein delight in all my eight months. It was great, it hit the spot. Yes, the protein supplement in cream, with peaches and coconut. It is what I needed. Within about two hours I felt like a new person. Don, since then, I've gained ten pounds already, and I'm just as cut, as you can see. We're going to have to do another article on "How I Gained Thirty More Pounds Without Losing Any Cuts!" We're going to have to show people it can be done. It can be done with milk and eggs, which is something 90 percent of the bodybuilding public doesn't know. I can tell you what is going to happen. You're not only going to get bigger with the same definition, but you're not going to have a dead looking face. You are going to have better skin tone, texture and coloring. Which means you're going to look healthier all over. Another thing, you're going to feel like a human being should feel instead of feeling like you're not going to make it.
I'm finished feeling like a spider; it just isn't worth it. I think you ought to go over your training; what are the exercises you mainly did and what kind of reps and sets did you use.
My biggest problem was burning off fat. The supplements to a great degree were going to help me out of course the other 15% of my bodybuilding was up to my physical exercise. Recognizing that nutrition is 85% of bodybuilding, according to Larry Scott who has been a Blair student for 8 or 9 years, and I think there's nobody today who would argue with Larry on that point. And, of course, you might say that Rheo is the first to admit that these men still train very hard and the exercise is a very important part of it, but if it isn't backed up with sound nutrition then, in many cases it is like a man knocking his head against a wall.
Now, my training was to consist of high reps, light weights, shaping and defining exercises. My original objective while following my own diet program before meeting Rheo, was to get big and strong, and I didn't know it, but also in the end very grotesque and ugly. I was out for bulk.
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Back to my routine: I started out Mondays, Wednesdays and Fridays with chest, and I did incline dumbbell presses with 70 lb. dumbbells, 8 sets of 12 reps, super-setted with wide-grip parallel bar dips for 8 sets of 15 reps. To finish off my chest work and give me a little more separation, I did incline dumbbell flies. As Larry Scott has so long shown the bodybuilding world, with his advanced techniques in bodybuilding, I too followed his program of working in alternate (or might I say opposing) muscle groups after my chest, which of course would follow to be the last. At 285 I couldn't do too many chins, but I struggled and I started out that first week which I'll never forget, which five sets of five wide-grip chins which is really an insult to someone who used to be a gymnast and who can now do some 35 chins. After chins at five sets of five, I went to pulley work, low-pull rowing five sets 12 reps, and I finished off with back hyper-extensions off the bench . Then because I realized I certainly didn't need to do any more squats or leg work, I took a mile run. I came back, finished off with about fifteen minutes of abdominal work and called that Monday or a Wednesday or a Friday. Tuesdays and Thursdays and Saturdays I did shoulders, biceps, triceps, forearms and again my calves and legs which I developed in running. For my shoulders I did wide grip press behind the neck , light weight eight sets of twelve super-setted with front deltoid raises, eight sets twelve reps. My final deltoid exercise was bent over laterals, three sets of twenty-five reps. Getting back on my Monday, Wednesday, and Friday routine, I used 150 pounds for pulley rowing. For my wide grip press behind the neck I used 135 pounds. For my front raises I used 25 pound dumbbells and for my bent over laterals I used 35 pound dumbbells. Again, using the Larry Scott system of biceps worked, I did the Larry Scott bench curls super-setted with incline curls, five sets of ten reps, using 100 pounds in the Larry Scott bench curls and 45 pound dumbbells on the incline curls. Finishing up biceps work I did concentration curls. End of my triceps work I super-setted lying heavy triceps presses using 145 pounds, super-setted with lat machine pull downs, 120 lbs. To round off my triceps I did lying one dumbbell triceps extensions and standing one dumbbell triceps extensions. Again for my legs, I did a mile run, came back, and did fifteen minutes of Abdominal work. Now that we've gone over the diet and exercise routine may I tell a little story that summarized the whole thing in a nutshell? I was an athlete in high school and I had a typical, hamburger-fed athletic body. After I graduated high school I went to college and was really determined to become a weight-lifter. You saw the results. My friends, I should say, were not embarrassed. They weren't impressed; they kind of accepted my size. They weren't too happy about it, they weren't sad; they just accepted it and took me for their new Gargantuan. During this 41
summer, when I probably had more time to concentrate on my dieting and consequently lost the most weight. I didn't see one particular fellow on the football team from June until September, 4 months. The first day of school I was in the gym undressing for a training session when he bumped against me, I said "Hey, what are you doing Jim?" He said, "Well, not much. Say, do I know you?" He actually said that to me, his friend, whom he'd known for two years in high school and one year in college. He asked me to my face, "Do I know you?" and I said, "Well, don't I look the same ninety pounds less?" He said, "Is that you, Steve?" and I said, "Yes, that's me! Can you tell the difference?" He said "I can't tell the difference, I didn't know the difference existed. You have lost more weight than any other human I have ever seen. How did you do it? Did you cut off a leg, did you have an operation?" I said, "No, I didn't. It was completely a wellbalanced nutritional program, adjunct to my training." And that was a 90 pound loss. Since I've lost this weight I had contacts from Universal City to make a movie and I have been more accepted as a normal functioning American citizen at my new 195 pounds. You walk into a room at 285 pounds and even if you can get through the door which is really a stumbling block at that weight, you're still not accepted. Have you seen this problem before? Have you seen other "heavies" go on this program? Or are they mostly people like Jay North (Dennis the Menace) who are trying to gain weight? Is Rheo's program basically for those who want to gain or want to lose? No, this program is a body normalizer; it can work for either one. I sometimes think that the overweight person can be a little unhealthier than the other kind.
Well, you know how I looked that first day; I looked sallow. Rheo though you had ruined yourself for life! I'd like to have you add to this tape what would be some of the important pieces of advice to a bodybuilder. What would you say to a bodybuilder, one who is working out and trying to get a physique? What would be some of the major things that you have learned since working with Rheo that would help other people?
I want to say I have enjoyed my association with Rheo as a person and it retrospect I probably have less to say to the average American than I do to the bodybuilder. But I do think I have a lot to say to the bodybuilder. The first thing I want to say to the bodybuilder is, DON'T UNDER ANY CIRCUMSTANCES BULK 42
UP on carbohydrate foods, and then hope through some meat-water miracle to train down, retain measurements, retain size, in those areas desired and yet cut up and be healthy. It's just possible. You've got to start from the ground floor up, just as if you are underweight for your bodybuilding goal. If you're overweight I suggest you do just as I do. Follow the program, lose weight gradually. Don't do what I did the last week and a half, but train up with the Blair program but do it gradually. Now this is what I want to say for those who wish to gain muscular size. Like the paragon example, Gable Boudreaux, skinny, slight, gaining some 70 pounds, yet kept the same waist size he started out with, but was able to pack on pounds and inches of pure muscle. I guess in the case of Dave Draper and in the case of myself, although I certainly don't put us in the same class, we both had to lose weight to cut up. We both followed the Blair program of nutrition; we both cut up successfully and without detriment to our bodies. Remember, it is the right combination of many things that bring good results, such as exercise, rest, good food and concentrated nourishment in the right formulation and in balanced ratios. Now, in one period of your training you went on nothing but meat proteins. I would like to have you tell the readers what happened to your muscles and how much of your actual muscle size you lost going on the all-meat protein.
Well, it seemed a little ridiculous to work so hard for my muscles and then have them disappear. Even though I was eating hundreds and hundreds of grams from meat and meat protein supplement, my muscles seemed to diminish. Tell us what happened to your strength and your vitality and your pump.
My pump was non-existent on all the meat protein diet. A workout for me wouldn't pump. Three sets at the maximum per body part, and look at Howorth; when he was cutting up he was doing 30 sets. Howorth and I were both trying to cut up, yet he was able to do ten times the work and twice as fast as I was able to do it. So there is a perfect example of what happens when you take a meat protein diet at the end of training for a contest. You lose energy, you lose muscle size, you lose any kind of vivacious healthy look, and your attitude is very pessimistic; I was ready to give the whole thing up, feeling depressed, washed out, edgy. You can't train when you have no energy. No wonder Howorth looks so good; he could train hard and yet cut up, which is exactly what the bodybuilder wants to do. Say, by the way, how long did it take you to lose your weight? 43
