Big Muscles Forever

Positive and motivational article by then health expert Dr. Frederick Tilney. This article focused on the unseen motivational secrets Arnold used to achieve his success. Arnold warned that he would be better than ever in 1970. That is the basis for his secret to success. According to Tilney nothing daunts the determined man. Talking big nothing will stgop his progress. Making 1970 a successful year was no rash or boastful promise for Arnold. According to Dr. Tilney, his mind was made up to carry out that conviction.

Arnold’s secret? Arnold chose to be better than the best. He motivated himself to take intensive action. He more fully cooperated with Joe Weider’s advice. He improved his intense concentration and determination in order to attain greater muscular perfection. He developed the will to win over all competitors. He visualized winning the Mr. Olympia contest. He visualized winning the title and trained to make it happen. He knew competition would be tough and that motivated Arnold to train even harder.

Arnold’s success forces: The article explained that Arnold had the following qualities to succeed: ambition, persistence, unwearying effort, perfection in training, a mastery of posing and knowing how to bring out the maximum in muscularity. Dr. Tilney explained, “You have to show all you have so the judges can readily see it. Arnold realized this and gave his posing everything he had.” The rest of the article stressed the importance of nutrition during the growing years. The article finished by stating you should get fired up and start to plan now to be a winning champion. Inject your will to win and be a little better than the other fellow. It’s now 37 years later and it looks like this system worked pretty well for Arnold and it will work for you too!

That wraps it up for this great issue. You might find it on eBay sometime for between 5 and thirty five bucks.

Globe-Trotting In Service To Bodybuilding by Ben Weider. An article about Ben’s continuous effort to expand and improve the IFBB.

Sound Off Here: Letters to the editor with pictures of Sergio Oliva, Ann Mewshaw and Joe Weider’s dad.

Power Lifting Should Go International by George M. Frenn. Like the title says it’s an article about powerlifting going international with a couple of cool powerlifting photos.

The Black Bear Mauls The Records by Bill West. Interesting powerlifting article about a top heavyweight powerlifter named Jim Williams. First of all his measurements were the following, height 6′1″, weight 320, neck 20.5, chest 58.5, arms 22, thighs 34.5 waist 44 and forearms were 17 and one quarter inches. Here is the routine listed in the magazine.

• Bench Press: 315 X 10, 405 X 5, 475 X 5, 550 X 3-4, 600 X 2, 625 X 1 performed 5 times per week.
• Full Squat: 315 X 10, 405 X 8, 475 X 5, 600 X 3, 685 X 2, 720 X 7, 720 X 1, twice a week he tries  780 or 800 lbs. I think 720 X 7 was a misprint. That would be quite a feet squating 7 times with 720 lbs. This routine was performed 3 times per week. 
• Deadlift: 225 X 5, 405 X 5, 475 X 5, 600 X 3, 600 X 3, 650 X 1, 600 X 3, 600 X 3. Performed 2 times per week.

World Wide Weightlifting Review by Oscar State. A list of events and weightlifting records. A nice photo of Vasili Alexeev’s then record jerk of 519 pounds.

This was an article by Arnold that talked about supplements and eating a well balanced diet along with the supplements. There was a chart that explained each Weider supplements. Some of the old favorites included, Super-Pro 101, Crash-Weight Formula #7 and Muscle Density XR7. The article also quoted the following bodybuilding champions:

Arnold Schwarzenegger: Don’t overcook vegetables and cereals. You kill vitamins and enzymes if you do.

Frank Zane: Don’t throw meat and vegetable broth away. Most of the vitamins and minerals are in the broth.

Harold Poole: Don’t eat leftover foods that are too many days old. They ferment causing an unnecessary accumulation of body poisons and waste matter.

Chuck Sipes: Don’t let freshly squeezed fruit or vegetable juices stand too long. One juices are exposed to air and light the vitamin content is destroyed or evaporates.

John DeCola: Don’t over-season your foods with salt and condiments. Salt causes your body to lose potassium. Pepper, mustard and other condiments can cause harm to tissues, organs and blood vessels.

Weider Stands For Modern Bodybuilding. This was an article by Julian Blommaert, IFBB director of Belgium, which talked about the quality of Weider, the magazine and the IFBB.

I Challenge You Casey Viator. This was an article by Franco Columbu challenging Casey Viator to a strength contest. By the numbers in the article Franco would have won but Viator was no slouch either.

Between Sets by Dick Tyler. Pictures of Leroy Colbert, Frank Zane, Ken Waller, Arnold and Joe Weider. Article talks about Arnold’s pick up techniques at the beach. Chris Dickerson was on the Tonight Show with Johnny Carson. Mention was made of how Don Howarth recently got back into shape in a couple of weeks. Lots on various items regarding Frank Zane.

Rick-Ochets by Rick Wayne. More fun gossip from Rick Wayne. Arnold let’s Reg Park know who’s the boss. Others getting mention are Dave Draper, Chris Dickerson, Harold Poole, Dennis Walters, Chuck Sipes, Mike Katz, Franco Columbu and Dirk Warnez (who? :) ).

According to the article Ken was inspired to train by his girlfriend’s muscular father. The article was short and sweet and to the point. Interestingly the article stated that Ken had no set routine.Some days he’ll do twenty-five sets for a bodypart and then drop down to to half that number the next workout or none at all. One constant was that Ken will do eight reps for biceps and twelve reps for triceps. Ken does more reps for the triceps because it is a bigger muscle. Here are the exercises listed in the article: seated tricep extension, biceps curl, triceps pressdown, seated concentration curl, bench tricep press and scott curl. Ken doesn’t keep track of measurements and trains heavy but not consistently for power in order to avoid injuries.

This issue contains an insert for a great chest routine by former Mr. World Rick Wayne.

Rick’s chest routine: In this article written by Rick himself he explains that he has been using the following routine for the past five years. Accordong to Rick the exercises stay the same but he’ll change the training principles depending on the desired result.If he wants to increase chest size he will train at a slower pace. He will train in using normal sets, rest between sets and handle heavier weights. When seeking more mass he will use forced reps with help from a training partner. When training for chest bulk he will stick to three exercises. The bench press, the straight arm pullover and the incline barbell press. He will usually perform these three movements for six sets of eight reps (6 X 8). According to the article he will not do more than six sets. Rick also wrote that while on a bulk gaining program he will include lots of dairy products, meat and vegetables. He also consumes two cans of Weider’s Crash Weight Formula 7 between meals.

Rick’s Mr. World chest routine: In this section Rick wrote about retain chest size while cutting up and getting definition. His dietary changes included cutting out dairy products. He dropped the weight gaining Formula 7 and took one can of Super Protein 101 per day. He now took around 60 liver tablets per day. He also cut out gravies and salad dressing. Rick stressed that you don’t want to build a chest that looks like a woman’s. Build a champion chest: thick, wide and striated.

The following routine was used for two weeks by Rick. The exercises were performed in super-set fashion with as much weight as he could hand. However, getting a pump in the pec and deltoid was of primary importance. At this stage of his contest preparation he did six to 8 reps, didn’t count sets and instinctively knew how much weight he was handling

Rick defined super-sets as follows: Two exercises performed without resting until both of the movements are completed.

Even the warmups for this chest routine were performed in superset fashion. Four sets of chins and dips for as many reps as possible. The first super-set that Rick did involved the bench press and flye. Rick did eight to ten reps of each super-set exercise varying the angle of the flyes performed for 6 sets ( 6X8-10 super-sets). The second superset consisted of the straight arm pullover and incline dumbell press. The article said to do fifteen reps of the pullovers but the instructions with the picture said six to eight reps in super-set fashion (6 X 6-8 super-sets). Rick then did some high tension practice posing of the muscles worked. He then finished off with five sets of pulley crossovers. The last week before the contest he did the above routine in one giant non-stop set eight times per workout.

The first issue of the year had a fabulous cover with Arnold Schwarzenegger standing and Franco Columbu at his side. The two most popular bodybuilders of that year. This issue contained the usual gossip along with some great training articles, most notably an insert article on Rick Wayne’s chest routine. This issue is worth finding and buying if for no other reason than to get the Rick Wayne chest routine.

Sound off was a column with letters to Rick Wayne. Rick answered a few letters and commented on a controversial article by Arnold Schwarzenegger where Arnold complained about American bodybuilders not seeking out tough competition.

Go West Mr. America Go West explained how The Weider organization was moving West. Mainly the Mr. America Contest for 1971 was moving west. Here is a rundown for that upcoming contest for 1971: IFBB Mr. America, IFB Miss Americana, IFBB Mr. Western America and IFAW World Arm Wrestling Championship. Also on the card was a power-lifting contest between 175 pound Franco Columbu and 350 pound record holder Joe Williams. Guest posing was going to be done by Arnold Schwarzenegger, Frank Zane, Franco Columbu and others. Mike Katz was also scheduled to pose.

Overall the 1971 September Issue of Muscle Builder/Power was a very good one and can be had for $10-$35 on eBay.

Not much to report here. This was an article about bringing Asia more into the IFBB fold. Chuck Sipes, Mr. world, was chosen as a goodwill ambassador to the Asian countries. An interesting side note was the letter of introduction Chuck had from then governor Ronald Reagan.

Here is a very sensible waist routine that Rick Wayne used to beat Franco Columbu for best abdominals in the Mr. World contest. Rick had an injured back and developed the following routine to work around his back injury. He used three exercises, cramp sit-ups, side bends and leg raises.

The cramp sit-ups were half sit-ups with great concentration and tensing. Vince Gironda taught a similar method. These were done for 10 to 15 reps as part of a tri-set.

Side bends were done withouit weights but with great concentration and tensing for 15 reps as part 2 of the tri set.

Chinning bar leg raises were done as the third part of the tri-set for 15 reps.

Three tri-sets were performed with the idea of working up to five. Start with one tri-set, after four workouts move up to two tri-sets.

You will notice these are low rep exercises. Rick Wayne felt the waistline should be worked in the same fashion as any other muscle groups. He was not a fan of high rep waist work. According to the article neither was Arnold Schwarzenegger.

Rick also wrote that he changed his diet to get more cuts which, along with the above routine, worked.

Blogger note: This workout along with the Mike Katz back workout from this issue should be easy enough to do for even you old geezers out there. Keep reading this blog and you will regain your youth.