Classic Physique Builder

Dynamic Muscle Building - Steve Reeves' Other Book on Classic Physique Building!

2010-11-06T17:14:00.000-07:00

(Photo Above: The Cover of Steve Reeve's Other Book "Dynamic Muscle Building.")

Most people who are interested in classic physique building know Steve Reeves and might know about his book "Building the Classic Physique: The Natural Way." But perhaps fewer people know that Steve authored another book called "Dynamic Muscle Building."

This is a really good book that collects together many of the articles that Steve wrote in the Golden Age for some of Joe Weider's magazines. The first few chapters start off by providing routines for beginners, intermediates, and advanced trainers. These chapters are followed by chapters on specialized training (for different parts of the body). The remaining chapters reprint articles and interviews that Steve did. One of these articles is "How I Gained 19 Pounds in Two Weeks" - which is a true story that illustrates the power of muscle memory when it comes to regaining lost muscle.

The book is available through the Steve Reeves International Society (see our links) and probably through the regular channels (Amazon.com, etc). The book was actually published after Steve passed away and so John Little and George Helmer are listed as co-authors. So there may be some slight additions here and there that come from John or George and not from Steve. But when I compare the book to the original writings that Steve did in the Golden Age (from which this book is assembled), I can say that any such additions are very minor.

So, if you have the change, pick up the book! It is a must for any CPB'er!

- CPB

P.S. If you would like a free, 1 year subscription to Classic Physique Builder zine (CPBzine) - a pdf "zine (do-it-yourself magazine) that is patterned after the mags of the Golden Age of Bodybuilding (the 1940s and 50s) - just email your name, the name of your city, state, and country (not your actual street address) to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. You won't get on any lists or receive any spam (even from us)!

The Classic Physique of Steve Reeves: Healthy, Real, Balanced, and Inspirational!

2010-09-11T08:32:00.000-07:00

(Photo above: Steve Reeves - Mr. Pacific Coast, Mr. America 1947, Mr. World 1948, Mr. Universe 1950)

The mainstream world of roid-based bodybuilding continues to disappoint and there are no signs that anything is changing soon!

It is sad that today when a person becomes interested in weight training and goes to the magazine rack to look at the modern muscle mags, all they see are unreal, unhealthy, unbalanced, and uninspirational physiques that don't even look naturally human! If you were simply to go to these modern muscle mags to learn about building your body, you wouldn't even know what a naturally, well-built, muscular body should look like!

Well, take a look at the picture of Steve Reeves above - there is your answer! He built his body with weights, good food, and rest (with no modern supplements). His physique is classic, healthy, real, balanced, and inspirational!

Yes...all it takes is appropriate weight training (Steve followed the best of the pre-roid, Golden Age methods), good wholesome & nutritious food (you can see what his diet was in our previous posts), and proper rest (he worked out with full body routines 3 times per week in order to give his body 4 days of complete rest for muscle growth).

- He didn't need to be in gym everyday with split routines.

- He didn't need roids or modern supplements.

- He didn't value the unhealthy, "shredded/ripped," cadaver-like look.

- He didn't need to sacrifice his health for the sake of a physique.

- He didn't have to look terrible in regular clothes.

Yet, he could just walk down the street and inspire admiring crowds to follow him!

Just look at him - healthy, happy, balanced, real, strong, and inspirational! Isn't this why most of us get into weight training? Wouldn't you want to have a physique that looks like that and radiates with health? Steve wanted to be the "healthiest man alive" - yes, he actually said that that was his goal! This is what it is all about!

So, stay true to the course and take your inspiration from the pre-roid Golden Age champs like Steve!

[Note: the next issue of CPBzine is in the works - thanks for being patient].

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do it yourself magazine) patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (the 1940s and 50s) - just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone, so you won't get on any lists or receive any automated spam (even from us)!

Bob Gallucci: A Witness of the End of the Golden Age of Classic Physique Building!

2010-07-20T00:04:00.000-07:00

(Photo Above: Bob Gallucci, Mr. New England 1969, Teen Mr. America 1969, Mr. Eastern USA 1970, Collegiate Mr. America 1974, Natural Mr. America 1981 - on the Cover of Muscular Development, Nov 1974 issue)

In previous posts and articles, we defined the Golden Age of Classic Physique Building as that time period of the 1940s and 50s before steroids entered the picture. We also said that beginning in 1960, the Golden Age entered into its "twilight" in that the light of natural training and classic physiques was beginning to die out as the darkness of steroids descended. This "twilight" period lasted through the 1960s as the Golden Age died and finally the Dark Ages began in the 1970s - meaning that the world of bodybuilding was now overtaken completely by steroid use.

Now, you can hear for yourself, an Interview with Bob Gallucci - one of the few natural trainers and competitors during the 1960s and 70s - who was there when the darkness descended. He was one of the few who followed the tradition of the CPB champs as the light of the Golden Age died around him.

In December, 2008, John Hansen (Mr. Natural Olympia, 1998) interviewed Bob about his experiences training and competing in the late 1960s and 70s. The interview is quite lengthy, but it is historically important if you wish to know how and when the Golden Age died.

The interview appears on John Hansen's naturalbodybuildingradio.com site and you can listen to a podcast of it at this link: http://naturalbodybuildingradio.com/spotlight-on-champions/champion-of-the-golden-era-bob-galucci.

Although this is a sad topic, it is important to understand how thoroughly steroids have overtaken the world of bodybuilding and that it still persists in those "Dark Ages" that began in the 1970s.

But, fortunately, we are in the Information Age and through our own personal and social media, we have the opportunity to reclaim history, network with those of like mind, and create our own "alternate reality." While mainstream bodybuilding remains in the Dark Ages, we don't have to! So there is much hope. We can rebuild a new Golden Age, but we have to do it ourselves. We can't wait for the big publishers or supplement companies to do it for us. Natural bodybuilding was a step in the right direction, but true Classic Physique Building will bring it home!

So, stay motivated and help build a new Golden Age by building your own classic physique! There is nothing like a classic physique to promote classic physique building!

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) patterned after the mags of the Golden Age of Bodybuilding (the 1940s and 50s) - just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info/data with anyone. So you will not get on any unwanted lists or receive any automated spam (even from us)!

Golden Age HIT Training for a Classic Physique!

2010-06-28T23:25:00.000-07:00

(Photo Above: CPB Champ George Eiferman, Mr. America 1948)

Here is some more food for thought! You might be familiar with H.I.T. - High Intensity Training. This is the all-out, one set training approach that was popularized in the 1970's by Arthur Jones - the inventor of the Nautilus machines. Although most people think that Jones invented HIT style workouts, that is really not the case. Actually, one-set per exercise training was the standard before and during the early years of the pre-roid, Golden Age of the 1940s and 50s!

In the early Golden Age (early 1940s), set series training (doing multiple sets per exercise) was even considered a specialized form of training for advanced trainers! But by the mid-1940s, set training became more standard and set series training was introduced for intermediate trainers.

However, all throughout the Golden Age, it was the rule that ALL beginners would train for up to 6 months on one set per exercise (using full body workouts, 3 times per week)! Nearly all the CPB Champs of that era had a strong foundation in HIT training as beginners! This really helped them get started on the right foot in terms of building a classic physique quickly and is very different from today, where beginners start with set training and split routines right off the bat, never do one-set, full body training, and quickly start over-working causing all gains to cease after some initial beginner's results.

You can see for yourself the one-set training in the York muscle building courses, Weider's Muscle Building Courses of the Champions, and even in Steve Reeves' training when he first began! Again, this type of training was pretty universal for beginners in the Golden Age.

What were the benefits of such training? A lot! It produced very good gains for beginners, prevented overworking, taught them how to use the principle of progressive resistance properly, allowed them to use heavier weights which promoted better growth, didn't overtax the nervous system, and ramped up the body's muscle recovery abilities.

Because of this type of training, the Golden Agers, as intermediate and advanced trainers, were able to get much more out of fewer sets than most people do today. Steve Reeves once said that if you can't completely stimulate a muscle in 3 sets per exercise, then you are doing something wrong! And, in his own muscle building course system (see his book Dynamic Muscle Building), Steve had beginners train on one set per exercise for 6 months (the Golden Age standard)!

Now, Joe Weider, in his 1954 and later versions of his "Muscle Building Courses of the Champions" updated his beginners course and introduced set series training earlier. But he still had beginners train for 3 months on 1 set per exercise. But prior to that (prior to 1954), he had beginners train for 6 months on 1 set per exercise (Golden Age HIT training).

It was in the later half of the 1950s, that Weider introduced high volume training - but this was for advanced trainers - not for beginners. And by that time, all the great physiques had already been produced (like those of Grimek, Ross, Stephan, Reeves, Eiferman, Delinger, etc), so it is not clear that high volume training really added anything at all to the building of classic physiques. Now Joe was always looking for a marketing angle in order to be "new and different" from his competition. So he may have promoted high volume training as a marketing ploy (to be "different" and appear "cutting edge") - not because it really provided anything of real value.

Now, you might ask "This is fine, but I've been training for a while. I'm not a beginner and I've never done one-set training. Is it too late for me to benefit from this kind of training?" I would say "no!" You can still benefit!

Most people you see in the gym today are overtraining their muscles and getting nowhere fast! How many times have you seen some guy in the gym, week and week, pounding out set after set, using the same weights, and still looking the same? No real gains to speak of. You see this quite often.

If this describes your training, then try this. Take a one to two week layoff. Then come back, select 6-8 compound exercises covering the major muscle groups of the entire body (e.g., bench press, bent over rows, military press, barbell curls, squats, calf raises). Do one set per exercise. Go all out and use all the weight you can handle for 6-8 reps! When you can do 8 complete reps (and fail on the 9th rep), then increase your weight at the next workout and work up to 8 reps again. Keep pushing the weights up in this manner. Do this workout 3 times a week for 6 weeks. Eat and rest properly and see what happens! Chances are good, you will surprise yourself and see some unexpected results and improved muscle recovery ability!

After 6 weeks, take a one week layoff and then resume the same program! Keep this pattern until you see no more results. Then take a week layoff and after do the same routine using 2 sets for each exercise instead of 1 for another 6 weeks. Doing this will definitely teach you how to get the most out of each set. Then, one day, as an advanced trainer, like Steve Reeves, you will know how to stimulate a muscle using 3 sets per exercise (with no more than 3 exercises per body part). But don't jump to advanced training routines before you are ready - if you do, they won't work for you. Lay a good, solid foundation of Golden Age HIT training and then proceed from there!

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (of the 1940s and 50s) - just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is confidential. We don't share info with anyone. So you won't get on any lists or receive unwanted spam (even from us)!

Workout Frequency for Building a Classic Physique: Challenging Conventional Wisdom!

2010-05-31T22:44:00.000-07:00

(Photo Above: CPB Champ Armand Tanny, Mr. Pro America 1949, Mr. USA 1950)

With all of the misinformation in the modern, roid-based, muscle mags of today, we have quite a challenge in sorting through all the "conventional wisdom" that just doesn't work for us non-roid users - who just want to build a great looking, classic physique! In our last post, we touched on the subject of all the modern hype regarding supplements. In this post, let's touch on the subject of workout frequency.

Remember, with all the modern "advice" - much of which is hype - you must always ask yourself "Who is this advice really good for - me or the supplement companies or fitness centers?" If you ask this question frequently, you might begin to see through all the hype.

With that said, it is pretty much the "conventional wisdom" these days that beginners should be put on a 4-5 day (even 6 day) splits - exercising each part of the body one day a week. You see this advice in the modern, roid-based muscle mags. You hear it from the "personal/certified trainers" at the modern gyms/fitness centers. In fact, if you are a classic physique builder and tell the personal trainers at the fitness center that you are doing 3 full body workouts each week, they would probably think you are crazy! If you get this reaction from them, then this is a sure sign that they don't know anything about the pre-roid Golden Age! They probably have no idea who Steve Reeves is or any of the other CPB Champs!

Well...here is the truth about workout frequency in the pre-roid Golden Age: the standard that all beginners and almost everyone else followed was to do 3 full body workouts per week! Yes...that is right! Each muscle was being exercised 3 times per week - not just once! And people were in the gym 3 days a week, not 4-6 days. If you don't believe this, then just look at practically any issue of the muscle mags of the pre-roid Golden Age (the 1940s and 50s) like Your Physique, Muscle Power, Muscle Builder, Iron Man, Strenth & Health, etc.

Let's put it this way....the practice of doing 4-6 day splits, working each muscle once a week, was largely UNKOWN during the pre-roid Golden Age - certainly for beginners! None of the classic physiques of the CPB Champs were produced by following this kind of advice. Yes...there was some (repeat "some") split training done for very specialized reasons by advanced trainers (e.g., a couple of weeks right before a contest). But split training was not the norm. Yet, clearly, with their 3 full body workouts per week approach, those of the Golden Age were able to produce classic physiques just fine! So don't let anyone tell you that your muscles can only take being stimulated once a week! And don't let anyone tell you that you need to be in the gym 4-6 days a week either!

In fact, it was pretty standard in the Golden Age that a person could build a classic physique, usually, within two years. So Golden Age methods work and they work really well! How many classic physiques have been built today on the modern advice of doing 4-6 day splits and working each muscle once a week?!

Now, there is a lot to say on this subject, but let's come back to our earlier questions. Who benefits the most from the prevailing "conventional wisdom" - you or the supplement companies & gyms?

Let's take the gyms first. It is no suprise that their "trainers" will tell you that you should be in the gym 4-6 days a week. Why? Because if you are in the gym that often, then you will be far less likely to drop your gym membership. Also, a lot of the gyms sell other products that you are more likely to buy if you are there - such as supplements, workout clothes & accessories, workout drinks, etc. The gyms/fitness centers have a monetary "bottom line." They are a business. They must maintain a certain number of paying memberships to cover all their "overhead" (expenses) and make a profit. Nothing wrong with that - except when they start tailoring their workout advice for their benefit and not yours!!! So who is really benefitting from a 4-6 day split - the beginner or the gym/fitness center?

What about the supplement companies? They also love the 4-6 day split training each muscle only once a week approach! Why? Because if you are working out practically every day, you are more likely to think you need more supplements! Take a look at all those pre- and post workout drinks that they push. If you work out only 3 times a week (or even twice) then you are talking about 4 - 6 drinks. If you are working out 4-6 times per week (and buying pre- and post workout drinks) then we are talking about 8-12 drinks! They can sell you twice as many drinks and double their profit! That's not to mention all the other supplements you will be tempted to buy since you are working out so much! AND since working each muscle once a week will lead to slow progress, you will be all the more tempted to buy supplements to "speed up your results!"

So the "conventional wisdom" of 4-6 day splits and working muscles once a week is great for the gyms/fitness centers and the supplement companies! But what about you?

Don't you think it is funny that men were able to build classic physiques in the 1940s and 50s on 3 (or even 2) full body workouts per week with no problem (and no supplements) and yet now the modern muscle mags seem to have forgotten this? In fact, they seem to have "conveniently" forgotten all about the pre-roid Golden Age haven't they? Doesn't it seem as though their sense of history begins with Arnold (and other 1st generation roid users)??? Well...I guess the truth of history would hurt their "bottom line," wouldn't it?

- CPB

P.S. If you would like a free 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) that is patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (the 1940s and 50s) - just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone. So you won't get on any unwanted lists or receive any unwanted automated spam (even from us)!

Nutritional Supplements for Classic Physique Building: The Truth!

2010-05-20T23:29:00.000-07:00

(Photo Above: Pre-Roid Golden Age Magazines - Strength & Health August 1950 (top), Your Physique April 1950 (bottom))

In the modern, roid-based bodybuilding world of today, we are surrounded and bombarded with HYPE! If you pick up any modern muscle or fitness mag, almost 1/3 to 1/2 of the pages will be devoted to supplement ads! From the sheer quantity of all those ads (not to mention their sales pitches), one would think that the major activity of anyone interested in building muscle is learning about, buying, and taking the right supplements! In fact, one is bombarded so much by so many ads that psychologically one might begin to think that making any kind of significant gains is impossible without all those high-tech, cutting edge supplements!

Well...we've said it before and we will say it again - that is pure HYPE!

The history of the pre-roid Golden Age of Classic Physique Building (the 1940s and 50s) tells us the plain, simple truth - and here it is for all to see for yourselves! Take a look at the photos above. The top photo is the cover of Bob Hoffman's Strength & Health magazine August, 1950 issue. The bottom photo is the cover of Joe Weider's Your Physique magazine April 1950 issue. Just look at those physiques on the covers! Did they have cutting edge NO boosters? Did they have high-tech, thermogenic fat-burners? Did they have the latest "legal steroid" supplements that are so widely advertised in today's muscle mags? Did they even have decent protein powders? The plain and simple truth is NO!!!!!

That's right! In those two issues, which were typical for 1950 (right in the middle of the pre-roid Golden Age), there wasn't a single ad for anything that would pass for a modern, nutritional supplement!!! In the Strength & Health issue, there was ZERO nutritional supplement ads! In the Your Physique issue, there was one quaint ad for "Doc Tilney's VI-BE-ON" which was a B vitamin supplement "for the whole family" and an ad for "Doc Tilney's Peppermint Tea." That's it!

With this information, now the truth should become obvious to you. All those classic physiques on the covers of those two mags - those of Clancy Ross (Mr. America 1945), Alan Stephan (Mr. America 1946), Steve Reeves (Mr. America 1947), and George Eiferman (Mr. America 1948) - were ALL BUILT WITHOUT A SINGLE MODERN NUTRITIONAL SUPPLEMENT!

And they weren't the only ones who built classic physiques in the pre-roid Golden Age without supplements! Just pick up any muscle mag from 1940-1950 and you will see plenty more who built fantastic physiques as well!

So, they weren't spending serious money on supplements were they? Well then, what were they doing? They were eating a high protein diet of real food with meats, dairy, eggs, fruits, vegetables, nuts, and whole grains on 3 meals a day in most cases (and perhaps a snack)!

Just remember that next time you are at the magazine counter and are flipping through the latest issues of MuscleMag, Flex, MD, Reps, IronMan, Planet Muscle, Muscle & Fitness, or any of the other junk that passes for "muscle mags" these days! These mags are loaded with HYPE (not to mention that most of the nutritional supplement ads actually feature steroid users) and you are paying for it and supporting it with your hard earned cash if you buy them!

The truth hits these modern, roid-based mags right in the pocket book (i.e., threatens their income from supplement company advertisements - which is how they make most of their money). This is why ALL of those mags stay as far away from the pre-roid Golden Age as possible and effectively pretend that none of this history exists!

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) patterned after the muscle mags of the pre-roid, Golden Age of Bodybuilding (the 1940s and 50s) - just email your name, the name of your city, state/province, and country to us at cpbzine@gmail.com. That's it! Any info you send us is confidential. We don't share info with anyone. So you won't get on any unwanted lists or receive any spam (not even from us)!

Classic Physique Building: Symmetry Over Size!

2010-04-10T23:48:00.000-07:00

(Photo Above: Bruce Lee from the Film "Way [or Return] of the Dragon")

OK...We all know that Bruce Lee wasn't a Classic Physique Building Champ from the pre-roid Golden Age of Bodybuilding (the 1940s and 50s). So why did I post his picture above? To illustrate a point - especially to young, aspiring classic physique builders of today. This point is that SIZE ISN"T EVERYTHING - THINK SYMMETRY!

Now, of course, as modern CPBers, most of us favor the Steve Reeves look in both symmetry and size! And those CPB champs like Monty Wolford (with 16" neck, arms, and calves at a height of 5'8") have the Reeves look of symmetry and classic size. But, Bruce Lee's physique shows us that symmetry is even more important than size!

Bruce was certainly quite a bit smaller than CPB standards and the CPB champs. Here are his best measurements (based on 1965 measurements at a bodyweight of 140lbs, height 5'7"):

Neck: 15.25"
Arms: 14"
Calves: 12.75?
Chest: 43"
Waist: 28"
Forearm: 12"
Thigh: 22"
Wrist: 6.5"

His neck, arm, and calf measurements don't quite reach the CPB ideal of being exactly the same, but they aren't that bad - the neck and calves are within about one inch of the arm measurement. And look at those lats! How's that for a classic V-taper? Quite impressive!

What these measurements demonstrate, that we can learn from, is that you don't have to have great size to have an impressive physique! That should be great news for those of us who are smaller in height and have a lighter bone structure. It is not even necessary (although it is our ideal) to aspire to the same level of mass that the CPB champs had! So instead of just thinking and being overly concerned with size, THINK SYMMETRY! Which of us would not be proud to have a physique like Bruce's in the above photo?

Now, I know that there have been allegations by some that Bruce used steroids. There seems to be evidence that he did use steroids which were prescribed for a back injury that he had. But, if he did use steroids after that (as some say), it certainly was not for the purpose of gaining extreme muscle mass! In fact, as a martial artist, he did not want large mass. Anyone can get his size without steroids! Steroid use might have contributed to his "shredded look" in his last film "Enter the Dragon." But, as CPBer's, we are not interested in the "shredded look" in any case. Our point here is simply that if you focus on symmetry, you can have a nice physique - even at a smaller size than CPB standards!

So, even though most of us might aspire to the classic Steve Reeves standard, there is nothing wrong with going smaller! And there's certainly no need to follow in the footsteps of the mass monsters of today's roid-based bodybuilding world!

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (the 1940s and 50s) - just email us your name (first and last), the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info or data with anyone. So you won't get on any unwanted list or receive any automated email/spam (even from us)!

Modern Bodybuilding, Natural Bodybuilding, or Classic Physique Building: Which Would You Choose?

2010-03-11T12:35:00.000-08:00

(Top Photo: Natural Bodybuilder Dave Goodin; Middle Photo: Roid-based Bodybuilder Kai Greene; Bottom Photo: CPB Champ Steve Reeves)

Here is a letter from a CPB Subscriber who describes a recent conversation he had with his friends. How many of you have had similar encounters and experiences? If so, let us know!

"Hello...I had a conversation with a couple of friends that I felt you may find interesting.

A bodybuilding buddy of mine brought over a bunch of photos from the Arnold Classic to my house yesterday. He loves modern day bodybuilding and loves to defend it whenever I bring up issues like gh gut, no proportions, etc... Anyways, my girlfriend had some friends over so I showed them pictures of Kai Greene, a random natural BB'er, and Steve Reeves. I asked them which physique they found the most attractive (not necessarily from a sexual perspective!). They all went with Reeves. They all agreed that Kai looked absolutely disgusting (and for gags, I played his posing routine. We had a great laugh!). They also said that the natural guy looked way too shredded - "it looks awkward." They kinda melted at the Reeves photo saying that he had the perfect combination of mass and definition. This started a bit of a debate between my friend and I.

My friend refuses to believe that the classic physique will ever make its way back to mainstream bodybuilding. The idea does not seem far fetched at all to me. In fact, I think the more "freak show" modern bodybuilding becomes, the more essential a return to proportions and aesthetics will become. It's like how female bodybuilding got so out of hand that they developed the figure division to bring back proportions and an overall feminine physique. I think the same will happen in men's bb'ing. They will have to develop a "fitness" division to try and attract new followers. I can only hope that they use the Classic Ideals as their judging criteria!

Just a thought I would share." - Mark, from Canada

Well.....What do you think? Have you had encounters/conversations like this with your friends? If so, then share your experience with us! I somehow think that this kind of reaction (to modern bodybuilding and even natural bodybuilding) is not uncommon and when faced with the clear choice of Reeves versus a roid-based modern bodybuilder, regular people will choose a classic physique like Reeves every time! And if this is the case, then who really reflects the MAINSTREAM OF THE PUBLIC, a Reeves or a Green, Cutler, or Coleman? Perhaps we (CPB'ers) should not concede the term "mainstream bodybuilding" to the roid-users!

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (the 1940s and 50s) - just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info/data with anyone. So you won't get on any unwanted lists or receive any unwanted, automated email or spam (even from us!).

Classic Physique Building: Finding that "Sweet Spot" of Muscular Growth!

2010-03-02T23:36:00.000-08:00

(Photo Above: Classic Physique Building Champ - Steve Reeves in France, 1948)

We've all heard about and recognize the importance of the mind-body connection in building muscular mass, but learning how to utilize it and trigger it for muscular growth is perhaps not so easy! Nor is it easy to talk about or describe - but here we go!

You can do everything seemingly right - get the right amount of rest, eat properly, and have a good routine with the right amount of exercises, sets, reps, and poundages. So, on the surface, it looks like you are doing everything right, but you still don't seem to grow! So what's wrong? It could well be your "mind-body connection." In other words, your body is going through the correct motions - but because the mind is not engaged, your muscles still aren't getting the right amount of stimulation to trigger muscular growth!

The key here is to find that "sweet spot" of mind-body connection where your mind is focused on the muscles being exercised, you are putting in the correct amount of intensity, and your mind and body are "sensing" and "remembering" this level of intensity as you are going through your reps. This "sensing" and "remembering" is critical - because without this, you cannot adjust your intensity level up or down to find that "sweet spot" where the muscles are being stimulated "just right" for muscular growth.

Developing this "sense" and "memory" requires conscious practice, some "trial and error," and tape measuring yourself before each workout so you can check the muscular growth you are getting or not getting against your "sense and memory" of your intensity during your reps of your last workout. Getting this right means having your mind centered and focused on your body and, in particular, on the muscles you are working - "your mind needs to be in your muscles."

Steve Reeves talked about this mind-body connection in his book "Building the Classic Physique - The Natural Way." This connection was so important to him that he wouldn't speak to anyone during a workout! He was a nice guy, by all accounts, but simply told anyone who tried to interrupt him to please speak to him after his workout. He would not let his mind-body connection be broken! Other Golden Agers practiced and talked about it. And this is why Vince Gironda was so dead set against playing music in his gym! He thought that there was no way a person would be able to get this "connection" if their mind was focused on music instead of their muscles!

So think about this and how you approach your workouts. Do you allow yourself to get distracted? Is your mind really "in your muscles"? Do you have a "sense and memory" of your intensity and what level triggers muscle growth for you?

Again, this is a tough subject to talk about, but it's very important and so was worth a try. Hopefully, you now have some insight (or perhaps a reminder) about this. Given that everything else is in place, the mind-body connection is really the "trigger" of muscular growth. So get to work finding that "sweet spot!"

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) patterned after the muscle mags of the pre-roid, Golden Age of Bodybuilding (the 1940s and 50s), just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone. So you won't get on any unwanted lists or receive annoying automated email (even from us)!

Rule #1 of Classic Physique Building: Don't Ruin a Perfectly Good Physique!

2010-02-24T20:41:00.000-08:00

(Photo Above: Classic Physique Building Champ - Reg Park)

The key to building a classic physique is that you must know what a classic physique is in the first place! How many people train with weights and yet could not describe the characteristics of a classic physique? Such knowledge was fairly common in the pre-roid, Golden Age (the 1940s and 50s), but gradually was forgotten as bodybuilding entered into its dark ages (from the 1960s until today).

Without knowledge of what a classic physique is, a weight trainer goes to the gym, does some exercises, builds some muscle, and perhaps ruins what could have been a perfectly fine physique! Just yesterday at the gym, there was one fellow with nicely developed delts and arms. But his shoulder width was naturally narrow. So what was he doing? - Sets of shoulder shrugs with heavy weights on a Smith machine! He apparently didn't realize that if he developed the mass of his traps, his already narrow shoulders would look even more narrow! Clearly, he did not have a clue as to what to do and what not to do to build a classic physique.

Then there is the guy with the very well developed upper body, that I see from time to time, who walks around the gym proudly doing set after set of arm exercises. His arms must be 17-18 inches! But his thighs are thin and calves couldn't be more than 13 inches! He is walking around on "toothpick" legs! I never see him working his thighs or calves. His body is way out of proportion. yet he doesn't seem to have any sense that his physique is flawed! How many of you have seen similar things in your gym? (And I don't mean to fault these people. Where are they supposed to go to get info about classic physique building? They certainly can't get it from the modern, roid-based muscle mags!)

So, the take-home lesson is this: Don't go to the gym and do exercises without a clear idea of what kind of physique you want to develop and how to get it. Learn what a classic physique is (reading Classic Physique Builder Zine and CPB Blog will help). Have a clear understanding of what classic proportion/symmetry is! Could you quickly summarize the characteristics of a classic physique if someone asked you at the gym?

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) that is patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (the 1940s and 50s) - just email your name (first and last), the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone. So you won't get on any lists or receive any unwanted, automated email (even from us)!

Classic Physique Building Tip for Avoiding Sticking Points: Train 21 Days, Rest Seven!

2010-02-16T22:59:00.000-08:00

(Photo Above: Classic Physique Builder Vince Gironda - Owner of Vince's Gym)

Every trainer, sooner or later, will run into a sticking point - a point where both muscle and strength gains seem to slow down and stop altogether! We call this a "sticking point" or a "rut" or "going stale," etc. So what do you do when you hit a sticking point?

Well, there are many things you could do when you hit such a point, but the first thing you can do is to try to AVOID (at least as much as possible) sticking points altogether! Now, how can you do that?

Vince Gironda, before he started selling his training booklets in the 60's and before he became known as the "Iron Guru," was a physique contest competitor and owner of his own gym (Vince's Gym) in the pre-roid Golden Age. He developed quite a knowledge of natural training by experimenting on himself and never advocated anything that he did not try out on himself first! He said 'train for 21 days (3 weeks) and rest for seven (1 week).' Here is a helpful quote from his booklet called "Vince's Corner":

"I have found three weeks of concentrated training to be about enough, and the point at which most body builders become bored and stale. And at this point, after three weeks of hard training, I find that one week of rest to be much better than would a change of program, because the softening up of muscle tissue allows for renewed energy by the storing up of vitality and re-stimulation to muscles for the resumption of training."

Vince goes on to explain that the one week rest was more for the nerves than for the muscles:

"Rest is nature's method of restoring the nerves and whole body. Surely this is logical. If anyone robs himself of needed rest and allows his enthusiasm to govern him, he then continues on nerve force which will soon prove detrimental for muscle-growth. And if one cares to go into precise physiological technicalities he will readily find that the nerves need rest more than do the muscles. Muscles over bad nerves soon become weaker under the power of mis-directed nerve force."

So there you have it! A method of AVOIDING (as much as possible) sticking points in your training - train for 21 days, then rest for 7. Pretty simple. Give it a try and see if it works for you!

- CPB

P.S. If you would like a free 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) that is patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (the 1940s and 50s) - just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone. So you won't get on any unwanted lists or receive any automated email/spam (even from us)!

Classic Physique Builder Zine: New CPB Readers' Page!

2010-02-08T11:00:00.001-08:00

(Above: "Before" and After Photos of Steve Reeves, Mr America 1947, Mr World 1948, Mr Universe 1950)

We hope everyone has been enjoying the Winter 2010 issue of Classic Physique Builder Zine (CPBzine)! For our next issue, we thought of adding something new: a CPB Readers' Page!

This page will consist of photos of our CPB Readers across the world! So if you have photos of yourself that you would like to appear in CPBzine, then just send them to us along with some information we can use.

In general, we will need your name (the name you would like to use), your country, and any other information you would like to share (e.g., what Golden Age methods you are using, what gains you've recently made, etc). You can send "before" and "after" photos if you like, or just one photo. They don't have to be physique posing shots either. Perhaps you have an "action" shot of yourself doing a curl or some other exercise.

We will put together a photo or two and some kind of caption from whatever you send us. Most likely we won't be able to use all the info you send us, but it will be helpful in editing a good caption for your photo(s). Also, if your picture doesn't make the next issue, we will save it for a future issue.

So if you want to appear in CPBzine, just send us your photos and info to cpbzine@gmail.com.

By the way, this idea came from CPB Reader - Johnny G! Thanks Johnny!

- CPB (Anthony)

P.S. If you would like a free 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) that is patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (the 1940s and 50s) - just email your name, the name of your country (not your actual street address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone. So you won't get on any unwanted lists or received any unwanted, automated spam (even from us!).

Classic Physique Builder Zine (CPBzine) Distribution Update - Winter 2010 Issue!

2010-01-28T23:33:00.000-08:00

(Photo Above: CPB Champ Alan Paivio, Mr. Canada 1948)

Hi Everyone,

We have now completed our distribution of the latest issue (Winter 2010) of Classic Physique Builder Zine (CPBzine)! So all our subscribers should have received it as a pdf attachment to our distribution email.

We did, however, have some error messages come back from the following subscriber numbers: CPB58, CPB84, CPB85, CPB95, and CPB278. So if one of these subscriber numbers is yours and you didn't receive the Winter 2010 issue of CPBzine, then it could be that you need to send us a new email address or that you had a spam filter on, etc.

It is also possible that some subscribers might not have received their issue even though no error message was sent back to us. So, if you are a subscriber and didn't get the latest issue, just send us an email and we will resend it to you.

Thanks again to all the CPBzine subscribers around the world! We hope you like the latest issue. Your enthusiasm, feedback, and donations keep us motivated to press on with our mission! If you like what we are doing, don't hesitate to spread the word!

All the best,

CPB (Anthony)

P.S. If you would like a free 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) that is patterned after the muscle mags of the pre-roid, Golden Age of Bodybuilding (the 1940s and 50s) - just send your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone, so you won't get on any unwanted lists or receive unwanted, automated email (even from us)!

Publication Alert! Classic Physique Builder Zine (CPBzine) Winter 2010 Issue!

2010-01-22T12:18:00.000-08:00

(Photo Above: Classic Physique Builder Zine - CPBzine - Winter 2010 Issue, Mr America 1945 Clancy Ross on Cover!)

Hi Everyone,

The new Winter 2010 issue of Classic Physique Builder Zine (CPBzine) is now available! Distribution will begin today (Friday), within the next 24 hours, and may take a few days to complete.

Make sure that you turn off your spam filters - otherwise your system may prevent you from receiving our pdf file. Also, make sure you have at least 10MB of space available in your mailbox - because our pdf files is about that large.

If you have changed email addresses, please let us know so we can update our files and distribution list. It seems that gmail, hotmail, yahoo, comcast, verizon, aol, and a few other email systems work best for receiving our pdf files.

Here is the Table of Contents for the Winter 2010 issue:

Editorial
Advice for Beginners from the Pre-Roid, Golden Age!
CPB Champions (Armand Tanny and Vince Gironda)
The Roots of Classic Physique Building: Maxick!
The Four Mr. Americas in Clothes!
Cheating Exercises for Bulk and Power! (for CPB Intermediates)
The History of Steroids
Questions and Answers
Nutrition Corner: Summer Reducing Diet
The Classic Physique vs. the Hulk-Like Physique: Back Size & Shape
Book Review: Bodybuilding Anatomy
CPB Champions Hall of Fame: Reg Park
Classic Female Physiques (and How to Build One)
Science & the Golden Age: Be Careful of Research Reports
What the Golden Age Champs Measured: Bert Elliot
George Eiferman's Advanced Routine (for CPB Advanced Trainers)
Pictorial: George Eiferman
Net Roundup: News from Here, There, and Everywhere
Golden Age Magazine Gallery: Muscle Power magazine

Well, we hope you like this issue! Feel free to comment and post your reactions here on CPB Blog! We would love the feedback!

Thanks to Dr. Casey Butt, Ibrahim Ozcam, and Steven Banks for their contributions to this issue!

- CPB (Anthony)

P.S. For a free 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf zine (i.e., "do-it-yourself" magazine) patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (of the 1940s and 50s), just email your name, the name of your city (not your actual address), state/province, and country to us at cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone. So you won't get on any unwanted lists or received any unwanted, automated email (even from us)!

Classic Physique Builder Zine Update: Winter 2010 Issue - Almost Ready for Distribution!

2010-01-18T22:20:00.000-08:00

(Photo Above: Winter 2010 Issue of Classic Physique Builder Zine - CPBzine vol 2 no 1)

Hi Everyone!

Sorry for the sparsity of posts, but we've been putting the finishing touches on the latest issue (Winter 2010) of Classic Physique Builder Zine (CPBzine)! You can see the cover in the photo above.

The issue is complete and almost ready for distribution! We just sent pre-publication copies to the contributors and we will take the next two days to finish proof-reading. If all goes well, we should be ready to distribute by this Friday! So hang in there!

On Friday, when we start distributing the new issue, we will post a "Publication Alert" on CPB Blog, along with the table of contents for the new issue.

- CPB (Anthony)

Happy Holiday Season to all Classic Physique Builders!

2009-12-25T12:00:00.001-08:00

(Photo Above: Steve Reeves at 17 years of age - after about 1-2 years of training - a great inspiration to us all!)

Hi Everyone! Happy Holiday Season!

Just a short holiday message on Christmas Day 2009 - thanks to everyone who subscribed to CPBzine in 2009, participated in CPB Blog, CPBzine contributers, and to all CPB Blog Readers everywhere! Our numbers are growing and hopefully our message of natural, classic physique building will continue to reach a wider audience around the world!

Our next issue of Classic Physique Builder Zine (CPBzine) is scheduled to be released around Jan 15 2010 - so it will be the Winter 2010 issue (Vol 2, no 1). Everyone who subscribed to CPBzine in 2009 got all the 2009 issues. Although we said it was a 1 year, free subscription, we are extending it into 2010 (so there is no need for 2009 subscribers to renew your subscription). Those new subscribers who subscribe in 2010 will also get a free, 1 year subscription, but their subscription will begin with the Winter 2010 issue. We will make back issues available - but we will post an update about that when we get that worked out.

I will be taking a week break, beginning today and extending until Jan 2nd. I will be away from my computer, so feel free to continue to comment on any post, but the comments will probably not appear until Jan 2nd - when I return.

If you wish to subscribe to CPBzine before the New Year, please do so. If you subscribe in 2009, you will receive all the 2009 issues as well as the 2010 issues. I will process the subscriptions when I return on Jan 2, but your subscription will be entered based on the date of your email.

Again, thanks to everyone! It has been and continues to be a real pleasure to share a common interest in classic physique building with you all. It is my hope that more and more people turn away from roid-based bodybuilding and find natural, classic physique building as a healthy lifestyle. I think we've got a shot of making that come true - with your help!

All the best,

- CPB (Anthony)

P.S. If you would like a free, 1 year subscription to Classic Physique Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) that is patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (the 1940s and 50s), just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We do not share info with anyone. So you will not get on any unwanted lists or receive any automated emails (even from us)!

Classic Physique Building: Rethinking Size!

2009-11-21T20:04:00.001-08:00

(Photo Above: Monty Wolford - Mr. Southwest 1949, Mr. Los Angeles 1951, Mr. Venice Beach 1951)

Perhaps the most destructive aspect of roid-based, mainstream bodybuilding today is its glorification of extreme, unnatural size! When some unfortunate person begins to accept the propaganda of the mainstream, roid-based magazines that Hulk-like physiques are something to admire and attain, then sooner or later this necessitates an acceptance of the associated, unhealthy, "drug/pharmaceutical culture" that makes such extremism possible.

Fortunately, in pre-roid Golden Age Classic Physique Building (of the 1940s and 50s), there was no glorification of extreme size! Instead, the goal was to attain an aesthetically-pleasing size and symmetry that was reminiscent of the beauty of the statues of the Ancient Greek and Roman gods! This necessitated an acceptance of a "culture of health and vitality" - which is why Reeves and the other champs of the pre-roid Golden Age (of the 1940s and 50s) were proud of their health and strength as well as their physiques! (Reeves would often say that his goal was to be the healthiest person alive!) What a difference in goals and cultures!

For classic physique builders of the Golden Age and today, this freedom from being obsessed with extreme size is liberating! Why? Because our size goals are realistic and attainable while pursuing health and vitality at the same time! Take a look at the photo above of the great Monty Wolford. This photo appeared in Fall 2009 issue of Classic Physique Builder (CPBzine). Who would not want a physique like his? It is healthy, full of vitality, with classic muscular size and symmetry! Is this kind of physique attainable and realistic? Let's look at his measurements:

Height: 5'8"
Weight: 168 lbs
Neck: 16"
Arms: 16"
Calves: 16"
Chest: 44"
Forearm: 12.5"
Waist: 28.5"
Thigh: 23.5"
Wrist: 6.6"

Monty did not need 18 inch arms like Reeves to look great. Why? Reeves was 6'1", Monty was 5 inches shorter. So to achieve a classic physique like Reeves, Monty's measurements needed to be smaller to match his height (and bone structure).

Neither Reeves or Wolford obssessed about extreme size. What for anyway? Do you want to look like a cartoon (i.e., "The Hulk") or would you rather look like a Greek god?! For modern classic physique builders (CPB'ers), the choice is not a hard one. Reeves and Wolford pursued classic size & symmetry, health and vitality! So do we!

So to achieve your classic physique, you need to follow a "culture of health and vitality" along with following pre-roid Golden Age methods of proper training, proper nutrition, proper rest, and persistence. Such a "culture of health and vitality" is not only good for the body, but it is good for your spirit and character and will set you apart and enable you to be a good example for others. In this way, classic physique building not only benefits you, but also will have a positive effect on those around you. What more could you ask for?

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder zine (CPBzine) - a pdf zine (do-it-yourself magazine) patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (of the 1940s and 50s), just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone. So you won't get on any unwanted lists or receive unwanted, unsolicited, automated email - even from us!

Pre-Roid Golden Age Split Routine for Classic Physique Building!

2009-11-06T09:43:00.000-08:00

(Photo Above: Joe Weider with CPB Champs Armand Tanny, Alan Stephan, Clancy Ross, and Floyd Page at the 1949 Mr. North America Contest)

In our last post, we discussed the introduction of split routines in the latter half (the 1950s) of the pre-roid Golden Age of Classic Physique Building (the 1940s and 50s). In his 1954 muscle building course (The Muscle Building Courses of the Champions), Joe Weider advocated a split routine for intermediate trainers - after they had completed a minimum of 3 months training with his full body 3 day/week routine. This is a classic upper body/lower body split that works each region twice a week for a total of 4 workouts per week.

The routine is presented here for historical purposes (so no exercise descriptions will be given). You will also note that this routine uses supersets, cheating, and peak contraction methods!

Monday - Upper Body

1. Wrestler's Bridge - 2 sets/10 reps
2. The Cheat Curl - superset with following for 2 supersets/9 reps
3. Lying Triceps Curl
4. Peak Contraction Knee Dumbbell Curl - superset with following for 2 sets/9 reps
5. Seated Dumbbell Triceps Curl
6. Wide Grip Bench Press - superset with following for 2 sets/9 reps
7. Dumbbell Side and Forward Lateral Raise, Combination
8. Bent Arm Laterals - superset with following for 2 sets/9 reps
9. Upright Rowing
10. Bent Over Rowing - 2 sets/9 reps
11. Deadlift - 2 sets/9 reps

Tuesday - Lower Body

1. Side Bend - superset with following for 2 sets/10 reps
2. Sit Up
3. Side Bend - superset with following for 2 sets/10 reps
4. Leg Raise
5. Bent Legged Sit Up - 2 sets/10 reps
6. Flat Footed Squat - superset with following for 2 sets/10 reps
7. Toe Raise
8. Iron Boot Thigh Extension - superset with following for 2 sets/10 reps
9. Thigh Curl
10. Straddle Exercise - 2 sets/10 reps
11. Goose Step - 2 sets until tired

Wednesday - Rest

Thursday - Upper Body

1. Headstrap Exercises
2. Seated Dumbbell Curl, Allternate Style - superset with following for 2 sets/9 reps
3. Triceps Rear Raise with Dumbbell
4. Zottman Curl - superset with following for 2 sets/9 reps
5. Standing Triceps Curl
6. Bench Press with a Wide Grip - superset with following for 2 sets/9 reps
7. Back and Foward Barbell Press (use 10 reps instead of 9)
8. Bent Arm Pullover - superset with following for 2 sets/9 reps
9. Shrug
10. Rowing Motion to the Waist - 2 sets/9 reps
11. Good Morning Exercise - 2 sets/9 reps

Friday - Lower Body

1. Side Bend - superset with following for 2 sets/9 reps
2. Twist Sit Up - (use 7 reps to each side instead of 9)
3. Bench Side Raise - superset with following for 2 sets/9 reps
4. Leg Raise
5. Half Sit Up, Body Twist - 2 sets/7 reps to each side
6. Parallel Squat - 2 sets/9 reps
7. Legs Split Toe Raise - 2 sets/15 reps
8. Shoulder Squat - 2 sets/9 reps
9. Combination Toe Raise - 1 set (toes straight), 1 set (toes out), 1 set (toes in)
10. Iron Boot Side Thigh Raise - 2 sets/15 reps
11. Palms Up Forearm Curl - 2 sets/15 reps
12. Palms Down Forearm Curl - 2 sets/15 reps

Saturday & Sunday - Rest

Well....that's it! Again, Joe Weider advocated this kind of routine in the early 1950s for intermediate trainers. But not everyone was on board for split training. There were still plenty of people who followed the full body 2 or 3 day a week training routines. In any case, split routines like this should be included in your "toolbox" and may be useful from time to time.

There is a lot to discuss and learn from Joe's routine here - so feel free to comment!

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf "zine" (do-it-yourself magazine) that is patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (of the 1940s and 50s), just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone. So you won't get on any unwanted lists or receive any unwanted, automated email - even from us!

Golden Age Split Routines for a Classic Physique!

2009-10-12T23:05:00.000-07:00

(Photo above: Joe Weider, publisher of pre-roid Golden Age mags Your Physique, Muscle Power, Muscle Builder, and Mr. America)

Up until now, on CPB Blog, we have focused on covering the standard 3-day per week, full body workout schedule. This was certainly the mainstay for most, if not all, of the champs of the pre-roid, Golden Age (of the 1940s and 50s). In other words, this kind of training was how most of the CPB champs built the bulk of their classic physiques.

That being said, split training was also known and used. But, at first (through the 1940s and early 1950s), split training was used only by the champs (who had already built their physiques) a couple of weeks before a contest in order to put the finishing touches on their muscularity. They thought that this could be accomplished by slightly "overtraining" - which is what they thought split training would lead to. After the contest, they would then return to their 3-day per week, full body training. This practice was a general pattern. Some, like Reeves, stuck to their 3-day per week training right up to the contest and after! Some, like Leo Robert, liked to train 6 days a week most of the time. The bottom line is that split training was considered an advanced trainer's technique - it was not for beginners or intermediates.

In 1954 (at least as far as my research has uncovered so far), Joe Weider had a revised version of his course called "Muscle Building Courses of the Champions" that advocated a split routine for intermediate trainers. Beginners were given a 3-day per week, full body workout course that was to be followed for 3 months. After that, Joe put them on a 4 day split routine that trained the upper body twice a week (e.g., on Mon and Thu) and lower body twice a week (e.g., on Tue and Fri) - resting on Wed, Sat, and Sun. This split routine was to be followed for another 2 to 3 months (or until the gains stopped). After this, they were put on a Power & Bulk Course.

In terms of Golden Age training, Joe's advocacy might be the earliest attempt to introduce split training to intermediate trainers (rather than reserving it for advanced trainers). So, split training for intermediates is a pre-roid Golden Age training tool. Other authorities at the time did not agree with Joe's approach and stuck to the classic 3-day per week, full body schedule.

It should be noted that, in Joe's approach, split training was appropriate for intermediates, but not for beginners. This is still quite different from today where a beginner will be given a split routine right off the bat. We should also note that most of the Golden Age Champs (if not all of them - like Grimek, Reeves, Eiferman, Stephan, Ross, etc) - built their physiques with the classic 3-day per week, full body schedule. It is also clear that even after Weider advocated this type of split training for intermediates, many still followed the classic schedule. What is not clear is how many (if any) Golden Age champs built their classic physiques, as intermediates, with a split routine.

We know now, as did many in the pre-roid Golden Age, of the anabolic advantage of full body training (as opposed to split training). Still...split training is a Golden Age training technique that we should be familiar with and should include in our "tool box." Despite having less of an anabolic advantage, it does have other benefits (perhaps a good topic for discussion!).

We will explore further details of Golden Age split training in future posts!

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf "zine" (a do-it-yourself magazine) that is patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (of the 1940s and 50s) - just email us your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share our info with anyone. So you won't get on any unwanted lists or receive any unwanted, automated email - even from us!

Publication Alert: Classic Physique Builder (CPBzine) Fall 2009 Issue Ready!

2009-09-29T00:13:00.000-07:00

(Photo above: Classic Physique Builder (CPBzine), Fall 2009 Issue, Vol 1. No. 3)

Hi Everyone! The Fall 2009 issue of CPBzine is ready for distribution! The pdf file size is almost 10MB, so make sure you have enough room in your inbox! I will start emailing the issue out tomorrow and it may go out to everyone over a couple of days - so just sit tight!

Here is the Table of Contents:

Editorial: Help Build a Renaissance of Classic Physique Building!
Training Advice for Beginners from Floyd Page, Pro Mr. America 1948
CPB Champions (featuring Marvin Eder and Juan Ferraro)
How I Met Steve Reeves
Peary Rader's Abbreviated Program (for CPB Beginners and Intermediates)
The Sissy Squat for Classic Thighs!
Questions and Answers
Nutrition Corner: The Steve Reeves Meal Plan
The Classic Physique vs. the Hulk-Like Physique: Neck Size & Shape
Vince Gironda's Myth Versus Fact about Abdominals
CPB Champions Hall of Fame: Steve Reeves
Classic Female Physiques (and How to Build One)
Science & the Golden Age: Full Body Workouts
What the Golden Age Champs Measured: Monty Wolford
Steve Reeves' Advanced Routine (for CPB Advanced Trainers)
Pictorial: Reg Park
Net Roundup: News from Here, There, and Everywhere
Golden Age Magazine Gallery: Strength and Health magazine

Well...that's it for the Fall 2009 issue! I hope everyone likes it. Distribution should begin within 24 hours.

All the best,

- CPB (Anthony)

P.S. For a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine (do-it-yourself magazine) patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding - just email your name, the name of your city (not your actual address), state/province, and country to us at cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone. So you won't get on any unwanted lists or receive any automated email (even from us!).

Ab Training for a Classic Physique: Pre-Roid, Golden Age Approaches!

2009-09-16T23:07:00.000-07:00

(Photo Above: Steve Reeves - Mr. Pacific Coast 1946, Mr. Western America 1947, Mr. America 1947, Mr. World 1948, Mr. Universe 1950)

In previous posts, we mentioned that Steve Reeves didn't directly train his abs most of the time. This is certainly true. The beginning, intermediate, and advanced routines that he followed didn't contain any direct ab exercises (see his book, Building the Classic Physique - The Natural Way available at http://www.stevereeves.com/). However, the specific routine that he used to prepare for the Mr. America and (at least one of) the Mr. Universe contests that he competed in, did contain 2 sets of knee raises on a vertical bench (with some light ankle weights). That's it!

However, it would be wrong to conclude from this that Steve did not really train his abs. On the contrary, he felt that his abs got plenty of training from all the other exercises in his routines. He noticed, for example, that when he did tricep pushdowns, he would strongly contract his abs. This was true for his other exercises as well. When you consider the amount of concentration and all-out-effort he put into every set of his exercises, then it is quite believable that his abs got plenty of training. So much so, that he didn't feel the need to train them directly. I'm sure if he had felt that his abs needed more training, he would have done more.

That being said, as we look over the pre-roid Golden Age of the 1940s and 50s, we can identify 3 basic approaches that the champs seemed to follow:

(1) The Indirect Approach - followed by Steve Reeves as described above,

(2) The "Normal" Approach - followed by those who felt the abs were just like any other muscle and needed to be exercised in the same way (this is the approach taken in the Weider 1950 Muscle Building Course),

(3) The "High Rep" Approach - followed by those who felt that the abs were a "high rep muscle" requiring training with very high reps - and even daily training (this was the approach used by Zabo).

There are pre-roid Golden Age champs who followed each approach and they all have great abs. So what can we learn from this? That all 3 approaches work!

But each approach may not work for everyone. Many people trying to gain mass find that they cannot do so when they include direct ab work in their routines (this phenomenon was noticed by Vince Gironda). Others do fine when training the abs normally. Still others can take the high rep approach. The bottom line is that you have to see what works for you.

But remember, proper exercise can only tone (tighten up) a muscle, or increase its size. There is no such thing as "spot reducing." No amount of exercise is going to define your abs (despite all the TV commercials for various ab exercisers that imply that it can). It doesn't matter what approach above you take, your "six pack" will not show if there is a layer of fat over it and ab training will not reduce that fat (even cardio is not the best way to burn up calories). So your number one "tool" for ab training is YOUR DIET!

Vince Gironda once said not to even bother training your abs until you can see them! In other words, he is making the point to GET YOUR DIET ON TRACK - lose the spare tire first! Then when you can see your abs, you can start training them and actually see the effect your exercise is having on them. Vince had other reasons for avoiding ab training during mass building, but we will save that for another time.

Just remember, if you want great abs, get your diet right first - then pick one of the three approaches above and see what works best for you.

- CPB

P.S. If you would like a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf "zine" (do-it-yourself magazine) that is patterned after the muscle mags of the Golden Age of Bodybuilding (the 1940s and 50s) - just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share our info with anyone, so you won't get on any unwanted lists or receive unwanted, automated email (spam) - even from us!

Classic Physique Definition: Principles and Practices!

2009-08-31T22:10:00.000-07:00

(Photo Above: CPB Champ Leo Robert - Mr. Canada 1951, Mr. Universe - Pro 1955)

One of our CPB Readers asked how the pre-roid Golden Age champs achieved their definition without doing all the cardio that is popular today. This is an important question because the time will come, in building a classic physique, when you will want to improve your definition. So it is important to understand the principles and practices that they used.

First, we should re-emphasize that classic physique definition of the pre-roid Golden Age was different than the "ripped, shredded, cadaver-like" look of today. The ideal of that age (the 1940s and 50s) was to have a classic physique that "radiated with vitality and the glow of health." For this look, the muscles had to be defined, yet there had to be a higher level of bodyfat (compared to modern bodybuilders) in order to provide the skin with that radiant look of vitality and health. So they (classic physique builders and judges) were not impressed by straited gluts and seeing every subcutaneous vein. The definition they admired still recalled the muscularity seen in the ancient classical Greek sculptures of the gods and heroes.

The following list is an incomplete list of principles and practices that the pre-roid Golden Age champs used in order to achieve their classic definition. These principles and practices would have been used differently by each individual depending on their circumstances (e.g., whether they "bulked" up and needed to "trim down" or whether they stayed in shape and simply wanted to improve their muscularity a bit). So please don't think that they necessarily used all these principles at the same time. Feel free to discuss these principles and practices in our comments section. It is the comments of the CPB Readers that really enrich CPB Blog!

Here is the partial list:

1. Cut calories and lower carbs (especially starchy foods and any foods considered fattening)
2. Use a very low carb diet (Vince Gironda's approach)
3. Use a higher rep range on exercises (e.g., 12-15 reps per set)
4. Cut down the rest time between sets and exercises
5. Increase the number of exercises and sets per body part
6. Some champs did add running to their exercise regimen (this was not a universal practice)
7. Switch from a 3 day per week full body schedule to a 4, 5, or 6 day split a few weeks before a contest
8. Train with chest expanders (steel cable exercisers)
9. Take a vitamin-mineral supplement
10. Reduce salt intake
11. Don't eat between meals
12. Avoid excessive rest and do not take naps
13. Be more active in general

Again, this is a partial list (gathered from the muscle mags and courses of the pre-roid Golden Age). But it gives you a good idea. They didn't need high tech "fat burning/thermogenic" supplements or intense, daily "cardio" sessions, roids, or even extreme diets (except in the case of Vince and his very low carb approach). You will notice that their principles and practices also didn't cost a lot of money! Theirs was a simple and effective approach and left them with physiques that looked great and healthy! What more could any classic physique builder want!

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf "zine" (do-it-yourself magazine) patterned after the muscles mags of the pre-roid Golden Age of Bodybuilding (the 1940s and 50s) - just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone, so you won't get on any unwanted lists or receive any unwanted, automated email (even from us!).

Steve Reeves and Reg Park: Waist Comparisons and Individual Variation!

2009-08-27T09:50:00.000-07:00

(Photos Above: CPB Champ Reg Park above and middle, CPB Champ Steve Reeves below)

OK...since the last post generated a bit of discussion regarding Steve Reeves waist measurement, I thought these photos above would help inform the discussion further.

I hope no one minds the "art photos" of Reg and Steve (but such photos were common in the more classical-oriented, pre-roid Golden Age of the 1940s and 50s). But these photos are similarly posed and allow us to examine Reeves' and Park's waist depth from the side.

In the photo above, Park is doing a "stomach vacuum" - trying to hold his stomach in. This is similar to what Steve is doing in the bottom photo. In the middle photo, Reg is tensing his abdominals. In both photos of Reg, his waist (to my view) seems deeper and thicker than Steve's. Nothing wrong with that! Both CPB Champs are in good form. The difference in waist thickness is probably simply a structural and genetic one.

This is very instructive in understanding the phenomenon of individual (genetic) variation. We are all different in the combination of our height, bone structure, muscle attachments, tendon lengths, etc. So when we strive to build a classic physique naturally, we will build a classic version of ourselves. Although we may greatly admire Reeves or Park or others, our classic physiques will look different from theirs just as theirs look different from each other. This is simply due to natural, individual variation. The great thing is that a classic physique will look great no matter what!

When we train naturally, these normal individual variations are developed and can be easily seen by the eye. Training under steroids exaggerates natural anatomy and thus has a tendency to "cover up" natural individual variation. That is why roid-users all look the same! The more exaggeration of anatomy there is (due to greater roid use), the more normal anatomy is "covered up" and more similar they all look!

Going back to natural training and classic physique building - if you want to build a classic V-taper, then you must approach your training in a way that will minimize your waist measurement and maximize your shoulder, chest, and lat width. If you like the thicker-waist, Greek classic ideal look, then your waist training will be different (and you can incorporate training with heavier weights along with the progressive resistance principle). Both looks (the classic Reeves physique and the classic Greek ideal) are fine and it is a matter of personal choice.

So just remember, we are inspired by photos of our favorite CPB Champs, but because of individual genetic variation, you will build a classic version of you - and that will be great!

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf "zine (do-it-yourself magazine) patterned after the muscle mags of the pre-roid, Golden Age of Bodybuilding - just email your name, the name of your city (not your actual address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share our info with anyone. You won't get on any unwanted lists or receive any unwanted email (even from us)!

Beginning, Intermediate, and Advanced Classic Physique Builders!

2009-08-23T23:45:00.000-07:00

(Above Photo: Steve Reeves pose highlighting his 29 inch waist and V-taper)

The intent of this post is to make clear to CPB Readers how we use the terms: beginner, intermediate, and avanced trainer. In planning/selecting a course of training for yourself, it is very important to understand your status or level and to follow an appropriate routine for that status or level.

Perhaps one of the most common mistakes that weight trainers make is to follow routines that are not appropriate for their level. How often have you been in the gym and seen someone who is clearly a beginner or intermediate trainer try and follow an advanced routine? In Classic Physique Builder (CPBzine), we indicate for each routine, whether it is for beginners, intermediates, or advanced trainers. So it is important to understand these terms as we use them.

Beginner CPB Trainer - is someone who: (1) has never trained with weights before, or (2) has never followed a systematic course of training - like a Golden Age muscle building course or routine.

Intermediate CPB Trainer - is someone who has followed a systematic course of training for a minimum of 3 months and who is not yet close to attaining his ideal classic physique measurements. Many trainers may spend most of their time as "intermediate trainers."

Advanced CPB Trainer - is someone who: (1) has attained their ideal classic physique measurements, or (2) is very close to attaining their ideal classic physique measurements - and thus need to specialize on one or two body parts.

So if, by these definitions, you are a Beginner CPB Trainer, then you should follow a proper beginner's routine or course. If you are an Intermediate CPB Trainer, then you should follow a routine or course for intermediates. If you are an Advanced CPB Trainer, then you can follow the advanced/specialization routines.

This simple advice, if followed, can help you avoid months and even years of frustration, and can help keep you focused on a proper course of training!

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf "zine" (do-it-yourself magazine) patterned after the muscle mags of the pre-roid, Golden Age of Bodybuilding - just email your name, the name of your city (not your address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone. So you won't get on any unwanted lists or receive any unwanted automated email (even from us)!

Rader Abbreviated Routines for Building a Classic Physique!

2009-08-13T20:40:00.000-07:00

(Photo Above: Classic Physique Builder John Grimek on the Cover of Peary Rader's Iron Man Magazine - Feb 53 issue)

In the pre-roid, Golden Age of Classic Physique Building (the 1940s and 50s), Peary Rader promoted a number of abbreviated routines. An abbreviated routine is a workout schedule consisting of just a few compound exercises that work the major muscle masses of the body.

Rader said that these routines were for people in the following situations:

(1) for those who have only a little time to devote to working out

(2) for those who, by their nature, seem to have low energy

(3) for those who cannot gain on heavier programs

(4) for those who want to gain weight (build mass)

We can add that abbreviated programs are also great for:

(5) breaking through a rut

(6) older trainers (who may also have lower energy and less time)

(7) true beginners (as an intro to weight training).

(8) providing a foundation of core exercises to build upon to create a larger, more varied program.

So you can see there are a lot of upsides for abbreviated programs. The downside is that they do not usually hit all parts of the body (just the major muscle masses) and so your weak areas (e.g., calves) might not get enough work. If you do not address this, you can end up with an out-of-balance physique. So they are a tool to be used properly in the appropriate circumstances.

Here is the abbreviated routine that Peary introduced in the "Rader Master Bodybuilding and Weight Gaining System" in the pre-roid, Golden Age. The core of the program is 3 exercises (plus pullovers):

1. breathing bench press 12 reps

2. breathing barbell rows 12 reps

3. breathing squats 20 reps (1st set only, other sets 10 reps),

superset with

4. breathing pullovers 20 reps (using no more than a 20 lb barbell)

The breathing bench press and rows follow the same principle as the breathing squats. You take 2 deep breaths before pushing the weight out (bench press) or pulling the weight up (rows). This really revs up the metabolism!

Although Peary put the reps at 12 for benches and rows, it would be best to use a rep range of 8-12. Use all the weight you can to barely complete 8 reps. Then work up to 12 reps (do not try to increase your reps on all exercises during the same session - focus on 1 or 2 exercises each session).

The number of sets depends on your status. If you are a true beginner, then do only 1 set per exercise for the first month. Take a week layoff every 4 weeks. Continue with 1 set until the gains slow down. Then after a week layoff, go to 2 sets. Repeat this process and work up to 3 sets.

If you are an intermediate trainer, then start with 2 sets (if you are just transitioning from being a beginner) and follow a similar process as above and work up to 4 sets. If you have been an intermediate for a while and want to use this program for mass building, then start with 4 sets and work up to 6 sets.

If you are an advanced trainer, then you know what to do! :)

Rest between sets: try 2 - 3 minutes (since you will strive to use heavy weights).

Workout Frequency: It depends on you. Do this routine no more than 3 times a week. But most will gain fine on just 2 days a week.

Remember to rest properly, eat properly (include whole eggs in your diet if you can), and be persistent! Don't do any cardio or follow any other sports activity while on this program. Get extra sleep!

In our next issue (Fall 2009) of Classic Physique Builder (CPBzine), we will go into Rader's Abbreviated Routines in more detail and show how these kind of routines can be used as a basis for creating a more varied program. So stay tuned!

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age of Bodybuilding (of the 1940s and 50s) - just send your name, the name of your city (not your address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is completely confidential. We don't share our info with anyone. You won't get on any unwanted lists or receive any unwanted, automated email (even from us)!

The Roots of Classic Physique Building: Sig Klein!

2009-08-10T21:49:00.000-07:00

(Photo Above: Early Classic Physique Builder, Sig Klein on the cover of the Feb 1945 issue of Strength & Health)

Although our primary focus is on the champs and methods of the pre-roid, Golden Age of Classic Physique Building (the 1940s and 50s), it is important that we understand the history and roots of that Age. These roots extend as far back as the ancient Greeks (as we have covered in previous posts), but more immediately, the period of the late 1800s and early 1900s (up to 1939). In this post, CPB Contributor Ibrahim introduces Sig Klein - Strongman, Weightlifter, Classic Physique Builder and one of the forerunners of the pre-roid, Golden Age! (CPB - Anthony).

------------

Sigmund Klein (1902-87) was born in Thorn, West Prussia Germany on August 10, 1902. In 1903, his family moved to Cleveland, Ohio. Having inherited a strong body, coupled with a desire to improve his physique, Sig started his bodybuilding career in Cleveland at the age of 17.

In the year of 1924 he relocated to New York City and operated the famous Attila studio, founded originally in Germany in the 1860s. The reputation of Professor Louis Attila was world-wide as a trainer of great athletes and strongmen. He was most famous as the discover, trainer and manager of the fabulous Eugene Sandow. Unfortunately, Professor Attila passed away shortly before Klein's arrival in New York. Klein's success with the studio was immediate. After a span of 50 years, Sigmund closed the gym and divided his vast muscle memorabilia among private collectors.

Also he was one of the early lightweight & middleweight weightlifting champions of America. His best lifts were:

strict military press - 229 1/4 pounds
strict press behind the neck - 206 pounds
one-arm snatch - 160 pounds (the first time bodyweight was surpassed in this lift by an American athlete)
one-arm clean-and-jerk - 190 1/2 pounds
crucifix - 126 3/4 pounds total
two-arm see-saw press - 100-pound dumbbell in each hand 10 consecutive times
bent press performed with one arm - 209 pounds
side press - 174 1/2 pounds
plus several more unusual lifts with a bodyweight that he maintained at 147-150 pounds during his entire career.

His Measurements were:

Weight – 150 lbs
Neck – 16 inches
Upper arm (flexed) – 15¾
Forearm (straight) – 12 ¾.
Chest (normal) – 44
Chest (expanded) – the same
Waist – 32
Thighs – 22
Calf – 14½.
Ankle – 8½
Hips – 36

It is the strongmen of the late 1800s and early 1900s, like Eugen Sandow, Sig Klein, and others that paved the way to the pre-roid, Golden Age of Classic Physique Building (of the 1940s and 50s).

Ibrahim
CPB Contributor

P.S. For a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age of Bodybuilding (the 1940s and 50s) - just email your name, the name of your city (not your address), state/province, and country to us at cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share our info with anyone. So you won't get on any unwanted lists or receive unwanted, automated email (even from us!).

Steve Reeves on Classic Definition and Reducing!

2009-07-25T20:53:00.000-07:00

(Photo Above: CPB Champ Steve Reeves on the cover of the Reg Park Journal July 1958 issue)

OK...we learned some new tools from Vince Gironda about obtaining "Maximum Definition" - but here is the Steve Reeves approach to classic (not maximum) definition - another tool. It worked for Steve.

As you can see from comparing Steve's photo above to Vince's in our previous post, Steve had definition all right - but not the "maximum" or "extreme kind" that Vince was going for (and Vince still didn't get quite the same level of definition as a steroid user such as Frank Zane). But Steve's level of definition is what we call "classic definition" - meaning he had muscularity & muscle separation, but his skin still had a healthy glow and he looks full of natural vitality. This is because he had a higher level of body fat than Vince (or those that go for extreme definition).

Here is what he said about "training" for definition (we will follow this with some of his diet advice). This comes from his book "Building the Classic Physique - The Natural Way" (1995: p. 154)

"Question: When you were training for your Mr. America and Mr. Universe wins, did you ever include any aerobic training along with your bodybuilding workouts in order to become more defined?"

"Steve Reeves: No, I never had to. I was always in fairly good shape all year around. If there was a contest coming up, I would simply train a little harder. In other words, I would just train a little bit faster and increase the intensity of my workouts by having less rest time in between sets and muscle groups."

"The whole key to acquiring a Classic Physique lies in the proper balance of intensity, duration and frequency of your workouts. If you work out at too high an intensity, you can't work out very long - which means you may stimulate some muscle growth but you'll not burn off much body fat. If, on the other hand, you train with an intensity that is too low, you can go on for long duration - and burn some body fat - but it's too low an intensity to stimulate much increase in muscle size. Training to either extreme is not desirable. It's a waste of time unless you have a balance of both intensity and duration in your workouts, as well as adequate rest periods in between workouts to enhance your recuperation from training."

CPB Commentary: The bottom line is that Steve had no special routine for definition. He used his same routine, but just increased the intensity of the overall workout by going through it a bit faster - by reducing the time between sets and between muscle groups. His normal time between sets was 45 seconds and normal time between muscle groups was up to 5 minutes. So he is reducing these times.

Now, let's look at his diet advice regarding reducing - which can also be used for those needing a bit more definition. It is based on his typical diet and is very simple.

Breakfast: Steve Reeves Power Drink

Lunch: Steve Reeves Power Drink

Dinner: One huge salad (with rice vinegar & olive oil dressing - 1 tablespoon each), turkey, fish, or chicken, and one of the following carb sources: whole wheat bread, potatoes, corn, pasta, beans or rice.

In case you forgot how he made his power drink, here is the recipe again:

14 ounces of freshly squeezed orange juice
1 tablespoon of knox gelatin

1 tablespoon of honey

1 banana

2-4 raw eggs (pasteurized)

2 tablespoons of high protein powder (Steve's custom mix)

OK...here is how he made his protein powder:

Combine 1/2 lb of powdered egg whites, 1/2 lb of powdered skim milk, and 1/4 lb of powdered soy protein. That's its! Then use 2 tablespoons of this in the power drink above.

CPB Commentary: Steve believed there was nothing magical about losing body fat - just take in less calories than you need (to maintain your weight) and you will start losing. He recommended not losing more than 2 lbs a week - otherwise, he felt you would start losing lean muscle tissue.

His protein drink probably has about 40 grams of protein. So the overall protein intake of this diet is still high (although it seems that it might be less than 1 gram per pound of bodyweight for him and most people - unless you are eating quite a bit of meat for dinner).

For those that can't take or don't like low carb dieting, Steve's approach here is another tool. You probably won't be able to achieve "extreme definition" on it, but then for classic physique builders, that is not our goal. You should be able to attain "classic definition" - a much healthier look in our book!

If you find that you cannot lose fat on this diet, then cut back a bit on the portion of your carbs at dinner. If that doesn't work, then you can cut out all the carbs at dinner except for the salad. You will still have carbs in the orange juice, honey, and banana. If you still need to cut more calories, then go down to 1/2 banana and use 10-12 ounces of orange juice instead of 14 oz.

In any case, you can make adjustments as necessary for your situation!

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid Golden Age of Bodybuilding (the 1940s and 50s) - just email us your name, the name of your city (not your address), state/province, and country. That's it! Any info you send us is strictly confidential. We don't share our info with anyone. So you won't get on any unwanted lists and you won't receive any unwanted, automated email (even from us)!

Vince Gironda's Definition Routine for a Classic Physique!

2009-07-20T22:20:00.000-07:00

(Photo Above: Classic Physique Builder Vince Gironda - The "Iron Guru")

Here is the classic "Definition Routine" by Vince Gironda. Despite being the trainer of some well-known 1st generation steroid users (like Larry Scott) in the 1960's, Vince tested all his methods on himself - he was 100% natural! Although during the pre-roid, Golden Age (of the 1940s and 50s) there were other methods of pursuing definition or "muscularity", this routine of Vince's can be considered as one of the last, classic definition routines since Vince himself was one of the last classic physique builders.

Now, it should be mentioned that Vince, even with this natural method, took definition to an extreme in the eyes of the pre-roid, Golden Age judges (who were not impressed by the cadaver look). This is why, on some occassions, he didn't place higher in physique competitions. Nevertheless, his method is very effective and it is easy enough to stop well before one looks like a cadaver!

His method, of course, includes an exercise routine and his classic "maximum definition diet." The exercise routine was a 6 day-a-week split, doing upper body on 3 days, lower body on 3 days and resting for one day.

Upper Body Exercises (eg., M, W, F):

1. Wide Parallel Dips (with hands 32" apart, chin on chest, feet under face)
2. Seated Rows
3. Biceps Preacher Curls (with wide grip and elbows close)
4. Triceps Overhead Pull
5. Seated Dumbbell Lateral Raise
6. Wrist Curls (with rolling bar to finger tips)

Lower Body Exercises & Abs (e.g., T, Th, Sa):

1. 1/4 sit up or roll (essentially ab crunches), superset with following exercise
2. stiff leg raise
3. Hack Slides (up on toes with heels touching and knees 20" apart)
4. Donkey Raise (with knees slightly unlocked and toes on 4" block"

The rep scheme was as follows: first 3 weeks do 8 sets of 8 reps, next 3 weeks do 6 sets of 6 reps, last 3 weeks do 4 sets of 12 reps. The only exception is calves for which you always do 20 reps per set. This was a 12 week course. Presumably there was a week layoff after each training period of 3 weeks (Vince liked to train for 21 days, then take 7 days off - so these instructions fit that pattern). Between sets, Vince prescribed hyperventilating - or taking 5 to 10 deep breaths.

Of course, Vince had special instructions for each of his exercises. So to really understand the routine, you can still purchase a copy of Vince's original booklet at Ron Kosloff's NSP Research Nutrition site (www.nspresearchnutrition.com). Ron carries on Vince's legacy and makes available to the public all of Vince's courses in their original form. When you get to his site, just look for the online shop section and click on "books and courses."

Now, Vince stated very clearly that he felt that gaining definition was 85% nutrition. So that tells you the importance of his "maximum definition diet" that he recommended to go along with his exercise routine. The diet is a zero-carb diet where you have a total carb meal every 72 hours or 4-5 days (in order to restore the glycogen in your system & muscles). The details of the diet are spelled out in his booklet. But the general idea is this:

Breakfast
eggs & meat, fish, fowl only (no limit)

Lunch
eggs & meat, fish, fowl only (no limit)

Dinner
same as breakfast and lunch (note: in one version of this diet, Vince allowed a tossed green salad with oil & vinegar dressing with dinner)

Carb Meal
every 72 hours

Use butter and cream (this is the only dairy products allowed)

Supplements
e.g., liver tablets, kelp tablets, amino acids, enzyme tablets, vitamin & mineral tablets, glandulars, wheat germ oil w/ every meal, arginine-ornithine, etc (see Vince's booklet for details). He stressed the importance of taking calcium since it will counteract the "nervousness" that the high protein diet will cause.

An important issue with this kind of diet is the lack of fiber and, thus, potential constipation. One solution is to take a psyllium husk fiber drink (which should have no digestible carbs). Another thing that might help is to take probiotics daily to make sure your gut has all the beneficial bacteria needed to ensure optimal digestion (this is our suggestion, not Vince's).

In any case, there you are! One of the last methods of gaining classic definition from one of the last, true representatives of the pre-roid Golden Age. Vince's ideas probably represent the "high point" in terms of the pre-roid, Golden Age supplement methods.

This routine and diet will definitely work! It is really for the advanced trainer and requires major discipline! Zero carb diets are not easy to follow, but they sure burn fat quickly and allow you to retain more muscle mass! If you plan to try out Vince's routine, we recommend getting the original, full course from NSP Research Nutrition at the site we indicated above.

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age of Bodybuilding (the 1940s and 50s) - just email us your name, the name of your city (not your address), state/province, and country. That's it! Any info you send us is strictly confidential. We don't share our info with anyone. So you won't get on any unwanted lists or received unwanted, automated emails (even from us)!

Classic Physique Building vs. MD (Muscle Dysmorphia)!

2009-07-10T10:00:00.000-07:00

(Photos above: left - MD magazine cover Aug 09 issue; right - classic physique builder John Grimek, Mr. America 1940, 1941, Mr. Universe 1948, Mr. USA 1949)

We just couldn't pass this up! In the recent (Aug 2009) issue of Muscular Development magazine, they have an article on "Muscle Dysmorphia in a Young Woman" in their Research: Health section.

The article describes a case, published in the Journal of Strength Conditioning Research (2009, vol 23: 988-995), where a 23 year old woman bodybuilder met the psychological profile for someone having "muscle dysmorphia." The conclusion of the MD writers (Steve Blechman and Thomas Fahey) was to "spin" this finding into something acceptable by saying "While many people undoubtedly have unrealistic body images, extreme focus and dedication are required to reach championship levels. In champions, preoccupation and dedication are considered admirable, but are classified as psychological disturbances in less-accomplished people."

So in other words, Blechman and Fahey are trying to say that "less-acomplished people" (apparently referring to academic researchers who study muscle dysmorphia) are simply "jealous!"

Now, here is the interesting thing, earlier in the article, Blechman and Fahey describe muscle dysmorphia in the following way: "An increasing number of men have a similar condition called muscle dysmorphia where they become overly obsessed with muscle mass and body composition and have a compulsive need to work out and diet. They will evade important social and work responsibilities to maintain their workout schedule. They OFTEN TAKE DRUGS AND SUPPLEMENTS THEY KNOW ARE UNHEALTHY IN ORDER TO ATTAIN THEIR GOAL." [the caps are ours]

So going by the above definition, it is not the preoccupation, extreme focus, or dedication that are the problem. Anyone who is successful in any field will have an abundance of those. It is the fact that those suffering from this condition are WILLING TO ENDANGER THEIR HEALTH BY TAKING DRUGS that is the main problem.

Hmmm....then by their own description, doesn't muscle dysmorphia describe the whole of the mainstream, roid-based, bodybuilding world?! Doesn't it exactly describe what they engage in and what they promote and value? Perhaps MD magazine should rename itself "Muscular Dysmorphia!"

What a sad state modern, mainstream bodybuilding as become! But fortunately there is a better way - classic physique building (which is pre-roid, Golden Age bodybuilding)! In the editorial of our last issue, we put forth a CPB "Credo" that really separates classic physique building from the insanity of the mainstream, roid-based bodybuilding world. We said:

We believe in:

1) cultivating health above all (of body and mind)

2) building a classic physique

3) using pre-roid, Golden Age methods

4) setting a good example for others

Are we dedicated? - yes! Are we focused? - yes! Are we a bit pre-occupied? - yes! But are we willing to damage ourselves with unhealthy drugs and substances for the sake of a physique? - no! Classic physique building is a healthy form of physical culture. The same cannot be said for the mainstream, roid-based bodybuilding that MD promotes.

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age (the 1940s and 50s) - just email us your name, the name of your city (not your address), state/province, and country. That's it! Any info you send us will be strictly confidential. We don't share our info with anyone. You won't get on any unwanted lists or receive any automated email (even from us)!

The CPB Muscle Confusion Principle & Varying Your Rep Range!

2009-07-07T21:49:00.000-07:00

(Above: Autographed Photo of Steve Reeves in his 1961 film - "Duel of the Titans")

If you follow a good routine that is giving you gains for any length of time, you will find that the gains will slow down and eventually stop. Why? Because, in time, your muscles will adapt to any exercise or routine. So what can you do?

You can use the CPB "Muscle Confusion Principle." This principle was known by the pre-roid, Golden Age champs, but was given its name by Joe Weider. It essentially says that in order to prevent your muscles from fully adapting, you need to "confuse" them by doing something "different" - something that they are not used to - in order to provide them with the stimulation they need for growth.

The Muscle Confusion Principle can be implemented by changing an exercise - substituting another exercise that challenges the muscle from a different angle. Or, you can change your routine - by either including some new exercises or even just changing the order in which you do the exercises. You can also change the number of sets you do - by either adding or reducing sets. One can even take a "layoff" of a week - which allows the muscles to rest, recover, and lose some of its "adaptation."

But what if you don't want to change your routine, or the number of sets, and you don't want to take a layoff? If that is the case, then you can do what Steve Reeves did and vary your rep range!

In his book, Building the Classic Physique the Natural Way, Steve recommended varying your rep range monthly. So one month, your range might be 8 - 12 reps. The next month, you can change your range to 5 - 7 reps. Then the following month, you change to 11 - 15 reps. Then repeat.

By changing your rep range monthly, it results in using different poundages. For example, you can use much greater poundages when doing from 5 - 7 reps than you can if you are doing 11 - 15 reps. So the varying reps and, necessarily, the varying poundages keep your muscles from adapting and thus, keeps the gains coming!

Varying your rep range monthly can extend the productive time of a given routine and even potentially reduce the need for layoffs. So keep this method in your arsenal of Muscle Confusion techniques!

- CPB

P.S. If you would like a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age of Classic Physique Building (the 1940s and 50s), just email us your name, the name of your city (not your address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone. So you won't get on any unwanted lists or receive any automated email (even from us)!

Publication Alert: Classic Physique Builder (CPBzine) Summer 2009 Issue is Out!

2009-06-21T22:34:00.001-07:00

(Photo Above: Classic Physique Builder (CPBzine) Summer 2009 Issue

Hi Everyone,

Classic Physique Builder (CPBzine) Summer 2009 Issue has just been sent out! So, for you CPB subscribers, you should find it in your email inbox now. If, for some reason, you haven't received your copy, please email me and let me know.

Since CPBzine is provided as a free service (for the foreseeable future), our only "payment" is your feedback, comments, and reactions! So please let us know how you like it! If you comment on CPB Blog (e.g., as a response to this post), then it may be helpful to other people who are thinking of subscribing.

We would very much like to encourage anyone who is interested in any aspect of pre-roid, Golden Age classic physique building to sign up for a subscription!

Thanks to everyone for your support!

CPB (Anthony)

P.S. For a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid Golden Age of the 1940s and 50s - just send us your name, the name of your city (not your address), state or province, and country. That's it! Any info you send us is strictly confidential. We don't share our info with anyone and you won't get on any lists or receive any unwanted, automated emails (even from us!).

Classic Physique Builder (CPBzine) Summer 2009 Issue - Almost Ready!

2009-06-18T20:44:00.001-07:00

(Photo above: Classic Physique Builder (CPBzine) Summer 2009 issue - vol. 1 no. 2)

The second issue of Classic Physique Builder (CPBzine) is almost ready! This is our Summer 2009 issue and it should be ready for distribution by this weekend (by June 21st). This issue has 32 pages (2 pages more than our premier issue) and some new features. Here is the table of contents:

Editorial
Guidance for Beginners from Clancy Ross, Mr. America 1945
CPB Champions
Zabo's Stay Trim Diet!
Build Heroic Character with George Eiferman, Mr. America 1948
Peary Rader's "Squat Program" (for CPB Beginning Trainers)
Jack Delinger: The Modern Hercules
Questions and Answers
Nutrition Corner
The Classic Physique vs. the Hulk-Like Physique: Waist and Ab Size
What Gains Can You Expect from Golden Age Training
CPB Champions Hall of Fame: Steve Reeves
Classic Female Physiques
Arm Specialization: The Rader Way (for CPB Advanced Trainers)
What the Golden Age Champs Measured: Clancy Ross
Steve Reeves' Intermediate Routine (for CPB Intermediate Trainers)
Pictorial: John Grimek
Net Roundup: News from Here, There, and Everywhere
Golden Age Magazine Gallery

Although we think this issue is an improvement over the last one, we hope to keep improving CPBzine with each issue as we go along. Right now, we are doing the final proof reading and getting our email list together so that we are ready to distribute this weekend!

Although we offer our subscription to CPBzine as a "1 year, free subscription" - we hope to keep it free for as long as possible in order to give everyone access to our Classic Physique Building Movement - as a healthy alternative to the roid-based, mainstream bodybuilding world.

Thanks again to all our CPB Readers for your support, feedback, info, advice, participation (on CPB Blog), and great suggestions! It is greatly appreciated!

- CPB (Anthony)

P.S. If you would like a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age (of the 1940s and 50s), just send your name, the name of your city (not your address), state (or province), and country to cpbzine@gmail.com. That's it! Any info you share with us will be strictly confidential. We don't share info with anyone. So you won't get on any unwanted lists or receive automated email (even from us)!

Classic Physique Building High Intensity - The Steve Reeves Way!

2009-06-13T22:02:00.000-07:00

(Photo Above: Classic Physique Builder Champ Steve Reeves doing Military Press)

In previous posts on CPB Blog, we have listed Steve Reeves' beginning and intermediate routines. However, a list of exercises, sets, and reps, doesn't tell the whole story behind how he made such spectacular gains! Part of his secret was his high intensity approach! Joe Weider said of Steve that "he could get more, out of less, than anybody I knew." As an advanced trainer, Steve almost never did more than 3 sets per exercise and 3 exercises per body part (so a total of 9 sets per body part). He really put everything he could into each set! How?

He did it by:

1) using maximum weights on his first set and lowering the weight each set - Steve didn't use any warm up sets. He warmed up at the beginning of his routine by doing dumbbell swings. Then he would start his first set with the maximum weights he could use to get 8 reps. Then, on the 2nd set, he would lower the weight a bit and still go for 8 reps. On the third set, he would lower the weights again and go for 8 reps. So he would decrease the weight on each set and try to keep the reps the same. Over time, he would increase his reps to 12 using these same weights and then he would increase the weight on each set and start the process all over again (with reps moving back down to 8).

2) training to failure or near failure - As described above, he would choose a weight where he could barely complete the 8th rep (and knowing that he would fail after that). So he didn't just do 8 reps and then stop if he could do more.

3) not resting more than 45 seconds between sets - Steve kept the rest between sets short, about 45 seconds or "just long enough for a training partner to finish his set." This, actually doesn't allow the muscle to completely recover - which is why he lowered the weight on the 2nd and 3rd sets. But this increases the intensity.

4) getting the negative on each rep - Steve said the proper cadence to do an exercise was 2 seconds for the positive (concentric) aspect and 3 seconds for the negative (eccentric) aspect. So he would not just let the weight drop after his contraction, but would lower it more slowly than he raised it. Today, we know that this technique - of focusing on both concentric and eccentric contractions really results in the most muscle growth.

5) concentrating fully on the muscle being worked - Steve would practice "muscle control" often which increases the ability to focus/concentrate on the muscle being worked during a set. This focused concentration increases intensity. He didn't get distracted by being plugged into an iPod. His mind was "in his muscle." He often said "no brain, no gain"!

6) avoiding all distractions during a workout - Steve would not talk to anybody during a workout or allow himself to be interrupted. No idle chatter or "shooting the breeze" or "talking while exercising." He told everyone that he would be more than happy to talk before or after a workout, but never during a workout. Wow! How many times have you seen people talking while doing a set?!

7) doing no more than 3 sets per exercise and 3 exercises per body part - Steve believed that if you could not fully stimulate your muscles in 3 sets of an exercise, then you simply were not putting your mind and effort into it! He said that if you knew you were going to do a lot of sets, then there was no way you could go "all out" on all your sets. You would have to hold something back in the early sets otherwise there would be no way you could complete all those sets. In other words, he believed that "high volume training" necessarily required you to use "low intensity." His approach was the opposite.

These are the main aspects of how he put "high intensity" into his workout and into each and every set. Now, there are certainly other methods that work. But his method was and is effective. So with this knowledge, you now have a better understanding of how Steve was doing his routines! And now you can see that there is definitely more to a routine than just a list of exercises, sets, and reps!

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age (of the 1940s and 50s), just send your name, the name of your city (not your address), state (or province), and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We do not share our info with anyone. You will not get on any lists or get unwanted, automated email (even from us)!

Classic Physique Building Champ Melvin Wells - the "Buffalo Hercules"!

2009-06-09T10:57:00.000-07:00

(Photo Above: CPB Champ Melvin Wells - Mr. New York State 1949)

Another pre-roid, Golden Age champ who is not well known is Melvin Wells. He was born 1919 and died 1994. He was from Buffalo, New York and was known as the “Buffalo Hercules” in honour of his hometown.

Melvin was Mr. New York State 1949 and won the “Most Muscular” title in the Mr. America competition of that year. He also placed 2nd (behind Jack Delinger) in the Mr. America 1950 contest and was Mr. Strength and Health 1951.

Perhaps the most inspirational thing about Melvin Wells is that he did not begin training in the most modern or optimal facilities. He built his classic physique through pure determination and made the best out of his situation. When he began, he actually trained with large rocks in an unheated garage!

This should motivate people who, for example, cannot afford a gym membership or are training at home. You don’t have to use the best equipment etc. The best or optimal gift you have is not your “good” genes for building a muscular body. You don’t have to have any forefathers who were strongman, wrestlers etc. The most irreplaceable gift you have is your health and determination.

That may sound odd, but does it not all start with health and determination? Because with these, you can make the best out of your situation – even if you must start training at home with large rocks!

- Ibrahim, CPB Contributor

P.S. If you would like a free, 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned on the muscle mags of the pre-roid Golden Age (of the 1940s and 50s), just email your name, the name of your city (not your address), state/province, and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We do not share our info with anyone. You will not get on any unwanted lists or receive automated junk email (even from us!).

Classic Physique Building: Muscle Recovery & Workout Frequency!

2009-05-24T11:25:00.000-07:00

(Above Photo: John Grimek, Mr. America 1940, 1941)

If you have been following Classic Physique Builder (CPBzine and CPB Blog), you know that full body routines were a standard method of training in the pre-roid, Golden Age (1940s and 50s). In the muscle mags of that age, you can find article after article of full-body routines for beginners and intermediates (and even advanced trainers) that were to be done "3 days a week." That would mean training at the same time on each workout day on either Monday, Wednesday, and Friday or perhaps Tuesday, Thursday, and Saturday.

Most of the time, the articles would just say "Do this routine 3 days a week." However, although this 3 day a week training frequency was indeed standard in the Golden Age, it was also recognized that this might have to be modified for some people. Why? Because muscle recovery time is not the same for everyone. We are all a bit different depending on our circumstances and genetics.

For example, a beginner who has not yet learned to push himself to his limits might be able to recover in 48 hours and so will have no trouble with a 3 day a week schedule. Others, even though they push themselves to the limit, simply have great recovery ability and are able to do it. But, everyone is a bit different. Some will be able to do 3 days a week, some will find that they cannot recover in time to stick to this schedule.

If you find that your muscles are not recovering on a 3 day schedule, don't worry! Listen to this advice from Peary Rader (taken from his Master Bodybuilding and Weight Gaining System - which was a Golden Age Course of the 1940s and 50s):

"Most fellows following this [full body] course find three exercise peroids best. A great many gain best on but two exercise peroids per week. It is SELDOM advisable to have four such strenuous workouts per week. We advise the pupil to start out with two periods per week such as on Tuesday and Friday. Later on you may, if you find it desirable, change to three periods per week. If you are working at hard physical labor you will find two per week enough, but if your work is light then you probably can stand three per week. You should always have one or two days rest between workout peroids."

You see, there was acknowledgement that people are different and adjustments need to be made according to your situation. So, if you are trying to follow a 3 day per week, full body routine and you find that your muscles aren't fully recovered by the next workout, then don't hesitate to do the same program for 2 days a week instead! This advice applies to any 3 day a week, Golden Age routine.

- CPB

P.S. If you would like a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age (of the 1940s and 50s), just send your name, the name of your city (not your address), state (or province), and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share our info with anyone and you won't receive any unwanted, automated emails (even from us)!

Mainstream Bodybuilders Flee Unexpected Drug Testers at NABBA Belgian Contest!

2009-05-18T21:17:00.000-07:00

(Above Photo: Classic Physique Champions Steve Reeves, NABBA Mr. Universe 1950 - on the left; Reg Park, NABBA Mr. Universe 1951 - on the right)

Here is the sad news story, directly from AP News, of what transpired this last Sunday, May 17, 2009:

BRUSSELS - Ready to flex their pecs and strike a pose, bodybuilders at the Belgian championships scattered when doping officials showed up.

After a spate of positive doping tests in recent years in Belgium, the event had been moved across the Dutch border to Vlissingen for the weekend competition.

“They must have felt safe out there,” doping official Hans Cooman told the Associated Press on Monday.

But Cooman and two colleagues got the necessary papers to check the tournament in the Netherlands. And when they identified themselves just before the event — with the 20 bodybuilders weighing in and preparing themselves — the testers drew quite a response.

The bodybuilders got up and left, preferring to quit rather than submit to doping tests. Some grabbed their gear and headed straight out the door.

“They must have been flabbergasted,” Cooman said.

Bodybuilders usually take months to prepare for such championships, yet the sight of controllers was too much for them.

“I have never seen anything like it and hope never to see anything like it again,” Cooman said.

Bodybuilding has a long history of doping, and Cooman said this latest flap “didn’t do its reputation any good.”

Last year, 22 of 29 tests were positive, either for steroids or for refusing testing, a failure rate of a staggering 75 percent.

“This was the first time though we turned up in the Netherlands,” Cooman said.

Minutes before the start of the championships, before even one gleaming pose was on display, organizers had no option but to tell a few hundred fans that had come to the Arsenaal theater that there was not point in staying.

Now Cooman and his colleagues will report the case to the disciplinary committee, which will have to decide whether the bodybuilders can be punished because they refused to be tested.

A man who refused to give his name at the NABBA Belgium bodybuilding federation could not explain why the competitors had suddenly rushed off and would not discuss the matter.

_____

CPB Commentary: Doesn't this news story illustrate so well what a sad, laughable, pathetic state mainstream, roid-based bodybuilding has fallen into since the end of the pre-roid Golden Age (the 1940s and 50s)? Doesn't the mainstream, roid-based bodybuilding world know how ridiculous they look? It's not bad enough that they have thrown away the healthy, classic physique ideal of the Golden Age and embraced drugs in order to develop unhealthy, cartoonish, "Hulk-like," cadaver-ish physiques. But now, the public sees them "fleeing" from their own contests when unexpected drug-testers show up! Don't they realize that true bodybuilding in the Golden Age was all about perfecting one's health and physique? (Can you imagine a Steve Reeves or Reg Park "running away" from drug testers? They were proud of their health!)

If you look around on many of the mainstream bodybuilding blogs, the reaction of the roid-users and supporters is to question the legality of the drug testers and whether or not they had proper jurisdiction in showing up and trying to test the contestants. Can you believe that?! They are so blind, they just can't see how pathetic the whole of mainstream bodybuilding looks to the world because of this.

This is why there is no hope for mainstream, roid-based bodybuilding. It is destined to die under its own excesses as a laughable, marginal pursuit of extremists. Their contests are not about health. They are not about choosing the ideal of masculine, physical perfection. They are not about providing positive role models to the public. They are about pharmaceutical-based, body-abusing extremism and "doing anything to win" - pure and simple!

It is sad to note that the contest in the news story was sponsored by the Belgian wing of the NABBA. The NABBA is the same organization that crowned Steve Reeves Mr. Universe in 1950 and Reg Park in 1951. What a disgrace the NABBA (and IFBB) have become!

This news article is another illustration why we separate ourselves as "Classic Physique Builders" and no longer place ourselves under the banner of "bodybuilding." Classic physique building is the true heir of the pre-roid Golden Age! It is classic physique building, and not modern bodybuilding, that upholds the value of pursuing natural physical perfection and health through weight training!

So if you are a natural, drug-free "bodybuilder," consider joining our ranks as a "classic physique builder" and disassociate yourself from the farce that modern, mainstream bodybuilding has become! The term "bodybuilding" has become irreversibly tainted by steroids and drugs! So let's leave it to the drug users. Don't support the mainstream, roid-based bodybuilding world with your money! Instead, help build a new, healthy movement of classic physique building - a movement that will benefit you and that the public can accept, embrace, and be inspired by!

- CPB

P.S. If you would like a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the pre-roid, Golden Age muscle mags (of the 40s and 50s), just send your name, the name of your city (not your address), state (or province), and country to cpbzine@gmail.com. Any info you send us is strictly confidential - we don't share it with anyone. You won't get on any lists and you won't receive any unwanted, automated email (even from us)!

Alan Stephan's "Gaining Bulk is Easy" Routine for Building a Classic Physique!

2009-05-14T23:58:00.000-07:00

(Above: Classic Physique Builder Champ - Alan Stephan, Mr. America 1946)

Here is a no nonsense, classic routine for beginners by Alan Stephan for building mass that is right out of the pre-roid, Golden Age!

In an article in Your Physique magazine (Sept 1950 issue), Alan talks about the general rules for a beginner to follow in putting together a bulk building program. He said "All you need to do is follow the right exercises, eat plenty of nourishing food and get as much rest and relaxation on your non training days as you possibly can." So, in other words, he is talking about proper training, proper nutrition, and proper rest! Notice that he doesn't say anything about needing special supplements (no NO boosters, pump enhancers, creatine, or even protein powder)!

In talking about mass building programs, Alan goes on, "Let's deal with the right exercises first. If you build a schedule around either the deep knee bend or the dead lift and take it from there, you are on the right track." So in 1947, they knew well that including the big exercises like squats and deadlifts in a routine kick started the growth mechanism! They didn't have to wait until scientific studies showed that such exercises increased the level of testosterone in the blood! They knew it worked from their own experimentation and results!

Alan continues, "The fundamental movements such as the supine press or any of its variants - bench presses of incline presses - , curls, rowing motions, squats, or dead lifts or leg presses combined with sets of bent arm pullovers, are the best." What Alan is describing here is basically the approach advocated by Peary Rader (the founder of Iron Man magazine).

Peary Rader and many of the Golden Age champs (like Ed Yarick, Steve Reeves, and George Eiferman) were big believers in the high repetition breathing squat-pullover combination. They believed that this combination really kick started the growth mechanism and also expanded the rib cage. It is such training that gave the Golden Age champs that more massive upper body impressiveness that you don't see among most of today's drug-free, natural bodybuilders (ever notice how shallow their upper bodies look these days?). If you look at Steve Reeve's beginning and intermediate routines (which we have posted previously), you can see that Steve employed this breathing squat-pullover combo in his training.

Alan is also describing the basic, "compound exercise philosophy" of having a short routine consisting of compound exercises (multi-joint exercises that work large groups of muscles) rather than a longer routine using isolation exercises (exercises which work only a single muscle or muscle group across a single joint). This philosophy was also a centerpiece of the Rader approach.

Here is the example routine that Alan provides:

1. Bench Press 8-12 reps
2. Barbell Curls 8-12 reps
3. Breathing Squats 20 reps (1st set), 10 reps (remaining sets)
4. Bent Arm Pullovers 20 reps (superset with each set of breathing squats)
5. Bent Over Rows 8-12 reps

That's it! However, we (CPB) would add a sixth exercise: calf raises for 20 reps.

Rest between sets: 2-3 minutes! (Yes, that's right! You'll need that much time to recouperate between sets so that you can use heavier weights)

This is a classic abbreviated routine for mass building! Abbreviated routines are routines with a relative small number of exercises that work most of the body. This type of full-body, abbreviated routine allows you to use maximum energy in your workout and get more recovery time between workouts (you will have more total non-workout days for complete rest than modern, exotic split training that keeps you in the gym 4-6 days per week).

For the beginner - do 1 set of each exercise for the 1st month, 2 sets the second month, 3 sets the third month. Workout twice a week (e.g., Tue and Sat, or Mon and Fri). For the 1st workout, use light weights just to get used to the exercises. For the second workout, try to determine for each exercise the amount of weight you can handle to complete 8 reps (with good form) and no more. Then, at each successive workout, try to increase your reps by 1 or 2, until you reach the top of the rep range. At that point, add a little weight to the bar. Continue in this fashion for the course. Keep your focus on this process of increasing reps, then increasing poundages. This is how you use the principle of "progressive resistance." It is this process of gradually increasing your strength and poundages that will result in larger muscles!

For the breathing squats, use proper squat form, take one breath between each of the first 5 reps, then after that take 2-3 deep breaths in between repititions until you reach 20 reps. By the end of the set, you should be panting! In month 2, your second set of breathing squats should only be 10 reps. The same for month 3 (only the first set is ever done for 20 reps). Each set is to be immediately followed (supersetted) with light barbell pullovers. Use no more than 20 lbs total (including the bar weight). The point is to stretch the rib cage (not to use maximum weights to exercise the muscles). Bend the arms slightly and try to really stretch your rib cage.

Here's Alan's advice on diet: "Don't forget to drink lots of milk and eat plenty of good food such as fresh vegetables and meat, eggs [whole], cheese, and butter. Fruits and salads are also good.

On rest, he advises: "An important factor in a weight gaining programme is to rest all you can on non-training days. Whatever you do, don't play other games [sports] and expect to make progress. You must rest completely between workouts and get a good night's rest each and every night of the week.

Alan's final advice: "Work hard on your schedule [routine], be persistant and determined and you are going to have little or no trouble in gaining bulk!

For the intermediate - This program of Alan's is also good for intermediate CPB trainers. If you are an intermediate trainer (have more than 3 months experience following a proper course but have not yet reached your size goals), then you can use the above program as well. Just start with 3 sets for all exercises following the guidelines above and stay with 3 sets for the duration of the course. Take a week lay off between each month. Your major goal for this course is to concentrate on increasing your poundages - this is the key to growth! By the end of each month, you should see a significant increase in strength (indicated by your training log records of reps and poundages) and this will correspond to a noticeable increase in muscle size!

So there you have it - a classic, Golden Age Bulk (Mass) Building Program - straightforward, no nonsense, - just a train big, eat big, rest big, and grow big approach!

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the pre-roid, Golden Age muscle mags (of the 40s and 50s) - just email your name, the name of your city (not your address), state (or province), and country to cpbzine@gmail.com. That's it! Any info you send us will be strictly confidential. We don't share our info with anyone, so you won't get on any lists or receive any unwanted, automated emails (even from us)!

Classic Physique Builders - What You Should Weigh and Measure!

2009-05-11T21:48:00.001-07:00

(Photo Above: Classic Physique Builder Champ - Floyd Page, Mr. Pro America 1948)

For those of us interested in building a classic physique, one of our first questions is "What should we weigh and measure?" Usually, if we are young or new at classic physique building, we might find out that some champ we admire, like Steve Reeves or Reg Park, had 18 inch arms and a 50 inch chest. So, we might think that in order to look like them, we too should strive to build 18 inch arms and a 50 inch chest! But, what a minute...not so fast!!! Steve and Reg were over 6 ft tall!

If you are 5 ft 6 in. in height (and are starting out with 12.5 inch arms), you might find it very difficult, if not impossible, to build 18 inch arms naturally! But don't get disappointed! You don't have to have 18 inch arms to have that classic physique look! Instead, you probably only need a 16.5 inch arm! How is that?

Well, this is the good news - classic physique body measurements are proportionate to height, weight, and bone structure! There were many articles in the pre-roid, Golden Age mags (of the 1940s and 50s) which talked about "what you should weight and measure" and they always pointed out that your measurements were dependent on your height, weight, and bone structure.

Now, it is easy to understand that your measurements must be somewhat dependent on your height and weight. It makes sense that if Steve Reeves, at 6 ft 1 in and 215 lbs, had 18 in. arms, then someone 5 ft 6 in. tall, at 175 lbs, might only need a 16.5 inch arm to look proportionately as large as Reeves.

But, height and weight aren't even the full story. There is still "bone structure." In the Golden Age, a common way of looking at bone structure (the size of your bones at a given height) was to classify people as "small-boned", "medium or average-boned", and "large-boned" on the basis of wrist girth (circumference). According to an article by Joe Weider in his Mr. America magazine (March, 1959 issue), if your wrists measure 7 inches or under, then you are "small-boned." If it is between 7 and 7.5 inches, then you are "medium or average-boned." If it is greater than 7.5 inches, then you are "large-boned." Why is this important?

Your bone structure (in addition to height and weight) helps determine what your measurements need to be for a classic physique. Someone with small bone structure doesn't need the same mass as someone with large-bone structure to achieve that classic look!

So, in building a classic physique, absolute measurements aren't important! But relative measurements are (measurements relative to height and bone structure)! In other words, rather than focusing on what Steve Reeves' or Reg Park's absolute measurements are (unless you are as tall as they are and have the same bone structure), you should, instead focus on what your measurements and body weight should be given your height and bone structure! That's why in Classic Physique Builder (CPBzine) we regularly print the measurements of the Golden Age champs - because sooner or later you will find a Golden Age champ of your height and bone structure which will help you visualize what your physique can look like!).

How can you find out "what you should weigh and measure" for a classic physique given your height and bone structure? Well, in the Golden Age mags, tables were commonly printed that gave classic physique measurements at various heights (notice how the modern, steroid-oriented muscle mags don't do this anymore). The measurements in these tables were given for those of "medium or average-bone structure." Then they would tell you to lower (by ~5%) or raise (by ~5%) the body weight and measurements depending on whether you were "small-boned" or "large-boned." In our CPB Courses (once they are available), there will be similar charts showing classic physique measurements at various heights (and taking bone structure into account).

However, if you would like to know right now what your classic physique measurements should be, we recommend Dr. Casey Butt's body calculators at his http://www.weightrainer.net/ site. Casey is a fellow scientist, researcher, academic, classic physique builder, and CPB participant. He did an extensive statistical study of the measurements of the pre-roid, Golden Age champs and drug-free, natural bodybuilders and was able to come up with body calculators that can predict what your classic physique measurements and body weight should be given your height, wrist, and ankle measurement. These body calculators are pretty accurate (since they can predict the Golden Age champs measurements quite closely when their heights, wrist, and ankle measurements are put into them). The description and results of his extensive study are available in his ebook "Your Muscular Potential" - which we highly recommend (especially if you want to see the science behind his approach)!

To get a list of your classic physique measurements, simply click on this link to Casey's body calculator page: www.weightrainer.net/bodycalc.html. On this page, you will find links to two calculators. The top link (Your Muscular Potential) gives you measurements that the typical classic physique builder can expect to achieve. The bottom calculator (Maximum Muscular Potential) gives you measurements that a superior classic physique builder can expect to achieve. So, using these two calculators will give you a good idea of the measurements that you should shoot for in building your classic physique.

Knowing what your classic physique measurements and body weight should be will help you in setting your long term goals. Now, you have a precise target to focus your efforts on! Just don't forget to set appropriate short term goals in order to get you there!

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the pre-roid, Golden Age muscle mags - just send your name, the name of your city (not your address), state (or province), and country to cpbzine@gmail.com. That's it! Any info you send us is strictly confidential. We don't share info with anyone and you won't get on any lists or recieve any unwanted, automated email (even from us) because of your free subscription!

Classic Physique Building Supplements - Simple and Safe!

2009-05-07T08:09:00.000-07:00

(Above Photo: Classic Physique Building Champ Jack Delinger - Mr. Western America 1948, Mr. America 1949, Mr. Universe - Pro 1956)

By now, everyone has heard about the recent recall of 14 Hydroxycut products. Apparently, according to the F.D.A. (Federal Drug Administration in the U.S.A.), there were 23 cases of liver damage and 1 reported death in association with the use of some of the Hydroxycut products. In light of this, the company responsible for Hydroxycut agreed to recall the 14 products.

What is Hydroxycut? Without going into a lot of biochemical detail, it is a modern, high-tech, "fat-burning" supplement which (according to their ads) blocks certain cell receptor sites to manipulate levels of enzymes and hormones to increase thermogenesis and fat-burning. Their ads are presented and couched in "scientific" terms (with pictures of intracellular molecular interactions) and the product is endorsed by several Mr. Olympias. In fact, the wording of some of the ads seems to make Hydroxycut responsible for bodybuilding competitors' victories. For example, one of their ads makes the following claim: "This [hydroxycut] formula is responsible for countless pro victories, and it's used by millions all over the world."

One might say that the reported cases of liver damage (and 1 death) represent a rarity, a small percentage of all hydroxycut users. Perhaps. On the other hand, how many hydroxycut users have liver damage and simply don't know it yet? Whatever the case turns out to be, we will leave the details of all this to be sorted out by the appropriate individuals, agencies, and companies involved.

Our point in drawing your attention to this is a simple one. The best physiques of the pre-roid, Golden Age (1940s and 50s) were built WITHOUT ANY SUPPLEMENTS whatsoever! Yes, that's right! That's the truth! Steve Reeves, Clancy Ross, George Eiferman, Jack Delinger (see photo above), Armand Tanny, and countless others all built their physiques even BEFORE protein powder was invented (let alone all the other supplements which followed)! They were all champions in the first half of the Golden Age (1940-50). Protein powder didn't come onto the scene until 1950-51. And during the first half of the Golden Age (before the Golden Age mags started to sell vitamins), there were plenty of articles in the muscle mags saying that you could get all the vitamins you needed from a good diet (they were big on recommending lots of fruits and vegetables!).

During the second half of the Golden Age (1950-59), protein powder and vitamins became the major supplements. The first protein powders were soy-based and were not of good quality. In the late 1950s, milk-and-egg protein (a very good protein powder) became available. To round out the supplements of the late 1950s we can add dessicated liver tablets, brewer's yeast, wheat germ oil, and gelatin. But clearly you can see that these late Golden Age supplements were not responsible for the classic physiques of the Golden Age champs (who had built their physiques earlier - before even these later supplements appeared). Even so, the Golden Age supplements are safe and simple! No need to worry about some unforeseen side-effects.

So how does a classic physique builder think about supplements? Start with a simple multivitamin. Why? It is good to be sure that you aren't suffering from any deficiency (given the poor quality of today's foods and diets). Also, muscle building might require higher levels of certain vitamins than you would normally need. Then, if you have trouble eating (because of your appetite or because of your schedule), think about using a basic protein powder supplement - so that together with your food, you are getting about 1 gram of protein per pound of bodyweight. So, classic physique builders use protein powders for convenience (not out of necessity)! But if you get enough protein in your regular diet, then you don't need protein powder! It's as simple as that! If you want to try wheat germ oil, brewer's yeast, or liver tablets - that's fine, but don't expect these to make a dramatic difference.

So don't be fooled by modern, high-tech supplements that appear to be backed by "science" and endorsements! Science is only as good as the "scientist" behind it and scientists are people and people make mistakes all the time. NO Boosters, pump enhancers, HGH stimulators, fat-burners, creatine, "legal steroids", etc, - all promoted by modern supplement companies - were not needed by any classic physique builder of the Golden Age! If they didn't need it, neither do we. That should be a relief to you and your pocketbook!

For classic physique builders, the "tried and true" is the "Golden Path to a Golden Age Physique." The Golden Age champs had their own approach to "science." They had their hypotheses about muscle building, they tested their hypotheses (ideas), collected their data (their own responses), analyzed their results (did it work or not), and either rejected, modified, or accepted their hypotheses! That's empirical science! That's how the muscle building knowledge of the Golden Age was obtained. They may not have known all the minute details of the biochemical pathways involved, but their physiques showed the results of their science! Now, that's something you can believe in!

We are happy to note that most Golden Age champs lived a long and healthy life. That is another good endorsement for their approach. Let's follow their example and keep it simple and safe!

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age - just send your name, the name of your city (not your address), state (or province), and country to cpbzine@gmail.com. The info you send us is strictly confidential. We don't share our info with anyone, so you won't get on any lists and you won't get any automated, unwanted email (even from us!).

Steve Reeves - Mr World 1948 French Documentary!

2009-04-29T23:51:00.000-07:00

(Above Photo: Steve Reeves, Mr. America 1947, Mr. World 1948, Mr. Universe 1950)

We just posted the French documentary (called "The Most Beautiful Man in the World") showing Steve Reeves at the time of the 1948 Mr. World contest (see our sidebar to the right of your screen). The documentary is shown in two parts. Part 2 is the only one with Steve Reeves in it. It is at the top of the video bar. Part 1 is just below it (but does not have Steve Reeves in it). The bottom two clips (of the Long Beach City Council) we couldn't remove - so please disregard it.

In the Part 2 clip, Steve is shown beginning at 2:41 minutes and for the rest of the clip. He is first shown oiling up for his exhibition. Then he demonstrates some exercises (military press, french press, rowing, pullovers, and some exercises with rocks). After that, he does some posing and then the events of the Mr. World contest are shown.

It is a great clip and it is rare to see film of Steve during his competition days. So we hope you enjoy it! Once you click on the top box for the Part 2 clip, it may take a while to load - so just be patient.

- CPB

P.S. If you would like a free 1 year subscription to Classic Physique Builder zine (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid, Golden Age (1940s & 50s), just send us an email at cpbzine@gmail.com with your name, the name of your city (not your address), state or province, and country. That's it! Your info is confidential. We don't share our info with anyone, so you won't get on any lists and won't receive any unwanted, automated email (even from us)!

Classic Physique Builders - Stop Obsessing Over Body Fat %!

2009-04-28T21:49:00.001-07:00

(Above Photo: Classic Physique Builder Bob McCune - 1947 Mr. Muscle Beach - 2nd, 1949 Pro. Mr. America - 2nd, 1949 Mr. California - 2nd)

These days, it seems that many weight trainers immersed in the mainstream bodybuilding world obsess over their % body fat! On many internet forums, you can even see beginners discussing their body fat % goals (trying to get it down to single digits) - even when their accompanying photos show that they are no where close to attaining a classic physique in terms of mass and proportion! This is nothing new. In the Dec. 1952 issue of Your Physique (one of Joe Weider's Golden Age muscle mags), Reg Park said this: "In fact, it is common to hear many novices talk of definition development before they have even built the foundations of a good physique"!

For some perspective, in the pre-roid, Golden Age (the 1940s and 50s), % body fat was never discussed! Steve Reeves, Reg Park, George Eiferman, or any of the other Golden Age champs never obsessed over their % body fat! There were no articles in the Golden Age muscle mags discussing % body fat! Yet, look at how fantastic their classic physiques looked!

Of course, they did discuss "muscular separation," "definition," and "skin thickness." They certainly knew that in order to look their best before a contest, they would have to increase their definition by changing their diet and their training routine. This brings us to our main point: build your physique to classic size and proportions first, then strive for classic definition! Again, here is Reg Park (same article) making the same point:

"A programme which is designed to produce greater muscular separation is what is commonly known as a 'SPECIALIZATION' programme. It is NOT for the newcomer to bodybuilding. It IS for the advanced man, the guy who has a couple of years training under his belt and wants to IMPROVE his appearance."

And even when they undertook specialized training and changed their diet for increased definition, they still did not obsess over % body fat. So what did they strive for? It wasn't single digit body fat % or extreme vascularity! They strove for classic muscle separation and defined abs. They knew that their skin was expected to have a "healthy glow" about it, so they didn't strive for an extreme cadaver-like look. They probably had no idea what their body fat % was, yet look at how fantastic their physiques were!

For most of us non-competitive, classic physique builders, what can we learn from this? If your body weight is fairly normal then strive to build your overall mass to classic physique size and proportions first. You will probably gain some weight around the middle (it's tough to gain mass without gaining some fat), but don't worry unless it is excessive. Once your neck, arms, calves, chest, and thighs have reach classic size and proportions, then work on classic definition. When you get to that point, don't obsess over body fat %! Who cares?! It doesn't matter whether your body fat level is 10%, 13% or 15% - as long as you have that classic, Golden Age look of health, vitality, muscularity, power, and symmetry! Let the mirror be your guide! Chances are very good that if you can see your "six pack" and don't have a "spare tire" around the middle, then your definition will be just fine!

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder (CPBzine) - a pdf zine patterned after the muscle mags of the pre-roid Golden Age (1940s and 50s), just send us an email to cpbzine@gmail.com and give us your name, the name of your city (not your address), state or province, and country. That's it! All info you send us is strictly confidential and you won't find yourself on any spam lists, etc. (you won't even get automated emails from us)!

Classic Physique Building and the "Art of Doing Nothing!"

2009-04-19T03:16:00.000-07:00

(Photo above: Classic Physique Building Champs Steve Reeves and Clancy Ross)

We have said previously that the 3 pillars of classic physique building are: proper training, proper nutrition, and proper rest. And we could add a fourth pillar - persistance!

Of all these, proper training gets the most attention as we often talk about what kind of routines to do, how many sets and reps to perform, how much weight to use, etc. Proper nutrition is usually the next thing on our minds. We realize that we have to eat properly to make gains and so we are concerned with what kind of foods to eat, how many calories to consume, how much protein/carbs/fats to include, whether or not to take supplements and, if so, what kind, etc. Of course, we know that we won't make consistent gains unless we persist in our training.

But the "pillar" that gets the least attention is proper rest. But this one is perhaps the most important because without it, we cannot grow. Indeed, if we want consistent gains, then we must actually "work hard" at resting! That is, we must pay attention to the need for getting more rest and have a conscious strategy for doing so.

The general advice from the pre-roid Golden Age is to get more sleep (usually, anywhere from an extra 15 minutes to an hour or two is recommended) and also to take naps during the day. But here is the advice on Sleep, Rest, and Relaxation from Peary Rader (founder of Ironman magazine) in his Master Bodybuilding and Weight Gaining System Course (circa 1956):

"Sleep is the great restorer. Without it, we could not live long. Man can go without food for from one month to three months, but he would soon die without sleep. Men who work at a heavy barbell program need lots of sleep. This need varies with different people. I have known barbell men who did well on 7 or 8 hours sleep per night. Most athletes require 9 or 10 hours. Only the pupil himself can determine the correct amount in his case. Sleep until you feel rested and refreshed. You cannot make proper gains without sufficient sleep."

"You should take every opportunity to rest and relax. Don't walk when you can ride. Don't stand when you can sit down. Don't run when you can walk. This applies to men who are working out with barbells and wish to gain weight. To gain weight you must CONSERVE ALL THE ENERGY POSSIBLE. It is advisable that you take a short nap in mid-day. Many prefer to do this after the mid-day meal. Take advantage of every opportunity to relax. Relaxation is in large part mental. You cannot relax your muscles unless your mind is at ease and relaxed. You must eliminate worry from your life. It helps matters not at all. It is just a parasite on your energy."

"Most barbell men find it easy to go to sleep or to relax. You should, however, practice relaxation at every opportunity. You can do this while seated, lying down, or at work. If you are working try to completely relax the muscles not used in your work. Be conservative of your movements. Do not make two movements if one will suffice. When seated do not allow yourself to fidget. Relax all your muscles. When lying down concentrate on relaxing every muscle in the body, even those of the face. Deep breathing often helps in this."

Well - there you have it! A bit of a longer post than usual. But, this is an important topic that should be at the top of your attention if you are looking to make gains. So "work hard" at getting proper rest! This will do more for your gains than worrying over the difference between this or that protein powder!

- CPB

P.S. For your free 1 year subscription to Classic Physique Builder (CPBzine) - a zine patterned after the pre-roid Golden Age mags of the 40's and 50's, just email your name and the name of your city, state (or province), and country to cpbzine@gmail.com. That's it!

Maurice Jones - Inspiration for Classic Physique Builders!

2009-04-12T22:33:00.000-07:00

(Photo Above: Maurice Jones)

Perhaps one of the most unknown, old-time, classic physique builders is Maurice Jones. Although he was not a physique contest competitor, he was regularly featured as an example of a well-rounded weight trainer in John McCallum’s writings. (John was a well-known gym owner, trainer, journalist who wrote for Strength and Health magazine in the 1960s and is known for his “Keys to Progress” column and book. John was an advocate of the lifting big, eating big, and getting big approach).

Maurice stood 5´9 and weighed 200 pounds in his prime (all natural, no drugs). He started weight training in the 1930´s at the age of 17. In an interview in 1997, he stated “As a kid I was sickly. I can remember the awful colds I used to have. I wasn’t that healthy, so that’s what made me embark on some kind of training regimen, and one thing led to another.”

He was an advanced trainer, who used more abbreviated routines and strict exercise style. The following is one of his typical training routines:

Warmup: Calisthenics, bending, arm waving, and pushups on the steep board.

Workout: Military Press - 3 sets, superset with
Curls 3 sets (rest a minute between supersets)
Rowing - 3 sets, alternate with
Bench Press – 3 sets
Squat 1 set 12 reps (he would use 400 pounds).

In between Sets : He would rest a minute. He would not sit down.

He also did hiking on the weekends and would have an additional 30 or 40 pounds in his Rucksack. So he got plenty of leg work. Sometimes he reduced the weight on the squat and increased the reps. Maurice always used a strict style while training.

Maurice used to do presses behind the neck with 200 pounds for 12 reps and dumbell curls 70 lbs. x 12 well before World War II – a figure what that’s worth in today’s terms, and it would just take your breath away. He also was able to squat with over 500 pounds.

Asked about his diet, Maurice said it “was just very plain. I’m afraid that I just qualify as a meat and potatoes man.”

He included running a couple of times a week. Maurice attributes his high level of muscular and cardiovascular endurance to a combination of his weight training, running and his mountain hiking.

When the interview was done in1997, Maury was 85 years old. He still did some weight training with 50 pound dumbbells (curls, presses) and still did hiking at that time.

Asked what he’d say if a young kid came up to him and said, “Mr. Jones, do you think I should take drugs to get bigger muscles or to get stronger?”: “I would say, don’t become a fanatic, although I must have appeared that way to a lot of people. If you get fanatical about something, it spoils it. You have to recognize the line – that’s the trouble.”

Ibrahim,

CPB Blog Contributor

Classic Physique Building and Squats!

2009-04-03T20:40:00.000-07:00

(Above Photo: Steve Reeves - Mr. America 1947, Mr. World 1948, Mr. Universe 1950)

Our last post on Vince Gironda brought something to mind that you might have heard about him. That is, Vince was very much opposed to doing heavy, regular (butt out), back squats for classic physique building. It is said that he did not even have squat racks in his famous gym (Vince's Gym)!

Why was Vince so opposed to regular back squats? First, let's remember that in building a classic physique, the idea is to keep the waist and hips as small and narrow as possible. Large hips (and waist) destroy the classic V-taper that classic physique builders are interested in developing. So you can see that you don't want the mass of the glutes (gluteus maximus) to increase.

So what do the glutes do? And what do they have to do with squats? When you do a regular back squat, you go from a standing position to a "seated" position as you bend the knees and lower the body. This movement at the hip joint is called "flexion." So you flex at the hip on the way down. OK...that's no problem, gravity is doing most of the work on the way down. But to go back to a standing position, you have to "extend" at the hip on the way up. What muscles are the main extensors of the hip? The glutes! So heavy, regular back squats can greatly increase the mass the glutes. Vince called this "spreading the hips." Large glutes and hips are exactly what you DONT want to build in a classic physique! This is why Vince opposed heavy, regular back squatting so strongly.

However, that being said, we have to mention that we think that the degree to which regular squats will increase hip size (to the point of ruining a classic physique) probably has a large genetic component. There have been champion classic physique builders, like Steve Reeves (see photo above), who did regular back squats. But because, genetically, they were endowed with structurally narrow hips, the regular back squat was not a problem for them. On the other hand, a classic physique builder with structurally wide hips (genetically) might do well to heed Vince's advice and avoid heavy, regular back squats. Otherwise, the increased mass from doing squats, on top of already structurally wide hips, may ruin the symmetry of the classic physique you are trying to build.

But Vince wasn't against all squatting. He did favor other kinds of squats like hack squats, sissy squats, front squats, thigh squats, and squatting on a press (or Smith) machine with feet forward and back straight.

So this is something to definitely think about if you are striving to build a classic physique. If you have naturally broad hips (in terms of your bony structure), then it may be best to avoid heavy, butt-out, regular back squats. Instead, do other kinds of squatting (as mentioned above). On the other hand, if you have structurally narrow hips, then heavy, regular back squats are probably OK for you. In all cases, strive to keep the hips (glutes) toned, but not massive (unless you are really thin and need to build them up).

- CPB

Vince Gironda - Triggering the Growth Mechanism for Building a Classic Physique!

2009-03-25T00:00:00.000-07:00

(Photo above: Classic Physique Builder and Trainer Vince Gironda - The "Iron Guru")

Vince Gironda came to fame during the Golden Age of Classic Physique Building (the 1940s and 50s) as a physique competitor, gym owner, and trainer. He was a great advocate of the classic physique ideal and when steroids entered the scene in the 1960s, he was strongly against them. Ironically, he is perhaps best known as the trainer of Larry Scott - the 1st Mr. Olympia (and 1st generation steroid user). But he also trained others, including Hollywood actors at his famous "Vince's Gym" in Studio City, California.

As a trainer, he was far ahead of his time and was quite controversial in some of his methods. In the 1990's he had a regular "Question and Answer" column in Robert Kennedy's Muscle Mag International magazine. From that column, we would like to share his "secret for triggering the growth mechanism:"

___
Question: "... If someone asked you the secret of igniting the muscle growth mechanism in 20 words, what might those 20 words be?" - Gary

Answer: Dear Gary, workout, followed by eating one-half pound of beef. Take one tablespoon of aminos in milk and take a 90-minute nap!!!"
___

So what is the secret? - proper training (workout), proper nutrition (make sure you have plenty of protein and aminos circulating in your system to help you rebuild after a workout), and proper rest (growth occurs during sleep - what better thing than to take a nap after a workout for triggering growth!). It's pretty simple. The "aminos" that Vince mentions probably add a marginal effect. So the "secret" doesn't really involve any high-tech supplements - just workout, eat your protein, and sleep. We want to emphasize that "sleep" and "naps" are extremely important for growth. So don't neglect proper rest!

Vince was also a master of posing. To view a rare clip of Vince posing during the Golden Age, just click on link: http://domvog51.sport.fr/611600/Vince-Gironda-surnome-le-gourou-du-bodybuilding/ . Once you are at the site, just scroll down a bit and click on the link that has Vince Gironda's name in it. Vince wasn't as big as Steve Reeves or Reg Park, but his physique was "classic" nevertheless!

- CPB

Steve Reeves on Muscle Control and Concentration!

2009-03-17T13:54:00.000-07:00

(Photo Above: Steve Reeves Working Out)

How many times have you walked into the gym and seen guys plugged into iPods working out? How many times have you seen people finish listening to a song before they start their next set? Or how many times have you seen people talking while doing their reps? Is this something that you do? If so, then listen to some advice from Steve Reeves:

"If you really want to experience the greatest benefits from your training, you must enter a stage of deep concentration. Do not let your concentration be broken by anyone or anything."

Now ask yourself, if your mind is focused on the music, or if you are talking during reps, how can you be in a stage of deep concentration? If you are not using deep concentration, then how can you be getting the maximum amount of muscle stimulation from your exercise? You can't! So you are wasting your time and are probably not getting any results!

So, what can you do? When you go into the gym, be focused. Don't plug yourself into the iPod, don't do a lot of talking, don't allow yourself to get distracted. Instead, try to enter a state of deep concentration. Steve says:

"When you work out using this technique of deep concentration, concentrate on doing each movement slowly through a full range of motion. Your total concentration should be only on the muscle fibers being worked. Concentrate as much on the lowering phase (the negative) of the exercise as you would on the pressing and curling (the positive)."

Only by using deep concentration, can you mind really learn to "feel" and "know" what level of intensity results in muscle growth (this ability helps form the basis of the CPB Instinctive Training Principle - first articulated by Joe Weider). Making gains is much more than just a matter of weights, sets, and reps. It also requires a certain level of intensity - which depends on a number of factors, including your ability to use deep concentration.

To help you develop the ability to use deep concentration, Steve recommends the practice of muscle control. About this, Steve says:

"Practicing muscle control improves the lines of communication between the brain and the muscle fibers being worked. This increases the efficiency and speed of muscle development and motor skills."

In using deep concentration, you are trying to use the "lines of communication" that Steve is talking about in order to work the muscle with the intensity it needs for growth. So, how can you practice muscle control? Steve recommends the following practice:

"Muscle control can be practiced while sitting in a chair, at a desk or table. To practice controlling the muscles of the calves, hamstrings, forearms, biceps, pectorals, lats, and abdominals, do the following: Sit in a chair with your lower legs placed at a 90 degree angle to your thighs. Rest your forearms on your knees. Focus on contracting one muscle at a time. Be sure to contract each muscle and release repeatedly for one to two minutes." In Steve's book "Building the Classic Physique the Natural Way" he gives further instruction on controlling the deltoids, quads, and triceps. But you get the idea. (Steve's book can be purchased throught the Steve Reeves International Society at http://www.stevereeves.com/).

You should practice muscle control frequently. Steve suggests 10-15 minutes per day. That way, when you exercise and enter a state of deep concentration, you will really be able to focus on the muscle being worked and it will respond better because of your practice of muscle control. So these two things - muscle control and deep concentration - work together and will help you get the intensity you need for classic muscle gains!

So, put the iPod away, cut the talking, and use deep concentration and muscle control to improve the effectiveness of your workouts!

- CPB

For your free 1 year subscription to Classic Physique Builder (CPBzine), email your name, city, state (province), and country to cpbzine@gmail.com. That's it!

Thanks to All the Early CPBzine Subscribers Across the World!

2009-03-08T19:02:00.000-07:00

(Photo Above: Steve Reeves - The Inspiration of All Classic Physique Builders!)

CPB would like to thank all the early subscribers to CPBzine! It's only been a week since we released the premier issue and we already have subscribers from all around the world. These are the following countries represented by our CPB subscribers so far:

Belgium
Sweden
Venezuela
New Zealand
Canada
Germany
Italy
South Africa
USA
and St Marteen Island (Caribbean)!

Our movement may be small now, but we are - even at this beginning - apparently a world-wide movement thanks to you!

We really believe that most people who take up weight training are really looking to build a classic physique and are not interested in pharmaceutical-based, mainstream bodybuilding or the extreme physiques that it produces. If you believe this, then help us spread the word wherever you are in the world, so that more people will realize that you don't need drugs or you don't need to spend all your money on modern supplements in order to build the classic physique of your dreams, and that classic physique building is a healthy way of life that can benefit all.

Thanks again to everyone! We hope you are enjoying CPBzine! We welcome any constructive comments and feedback that you may have. We want to improve CPBzine with each issue. So your feedback is most valued!

All the best,

CPB

P.S. We are exploring better ways to distribute CPBzine. But so far, the gmail system seems to be the one that works.

Classic Physique Building and Character Development!

2009-03-05T23:18:00.000-08:00

(Photo above: Clancy Ross on the cover of the Jun 48 issue of Your Physique magazine, George Eiferman on the cover the Feb 48 issue of Strength and Health magazine)

In a previous post on "Classic Physique Building and the Classic Ideal," we mentioned that the classic ideal valued "the development of the mind and character as well as the body." In the Weider magazines such as Mr. America, articles can frequently be found with titles such as "How to strengthen your character, will-power, and personality" or "Brawn and Brains go together."

In the Sept 58 issue of Mr. America magazine, Clancy Ross (Mr. America 1945, Mr. Pro America 1946, Mr. USA 1948) wrote an article called "Six cardinal rules for a dynamic personality." He states:

"Muscles are my business - all of you know that. It may seem a bit odd, therefore, that I set aside some of the space usually reserved for strict bodybuilding instruction to talk about personality development. Actually, it's not strange at all, because the development of your personality is just as important to you as the development of your muscles. I would be failing my duty to all of you if I confined my instruction to just one side of what should be the complete man."

Clancy goes on to discuss each of his six rules:

1. Posture (how you hold yourself)

2. Learning how to greet the world (being interested and paying attention to others)

3. Giving credit to where credit is due (as a form of generosity)

4. Talk positively

5. Be of good cheer

6. A pleasant voice

The concern for character development can also be seen in the writings of George Eiferman (Mr. America 1948, Mr. Universe 1962). After his Mr. America win, he drove around the U.S.A. delivering talks on the benefits of fitness to High School assemblies. He was known for handing out small printed cards that had his picture on one side and the philosophy of his "Ten Daily Exercises" on the other. We will quote only the first six below:

"1. A good eye exercise - See also the perfection in others. See the everlasting beauty in human kindness.

2. A good tongue exercise - Speak from the heart instead of the mouth.

3. A good facial exercise - A smile often repeated.

4. Hearing exercise - When we speak, we learn nothing. Listening is the teacher. Then speak.

5. Brain exercise - Think only constructive thoughts. Good reading is to the mind what exercise is to the body.

6. Leg exercise - Walk toward knowledge, wisdom, health, and brotherhood of all men."

This concern for the development of the whole person (not just the muscular system) is what classic physique building was in the Golden Age! And today, it is another treasure that sets classic physique building apart from mainstream, roid-based bodybuilding!

So strive for the truly heroic ideal of building a classic physique, sound mind, and noble character!

- CPB

Publication Alert: Classic Physique Builder (CPB) Zine is Now Ready!

2009-03-02T00:34:00.000-08:00

(Photo above: Finalized Premier Issue Cover of Classic Physique Builder (CPB) Zine)

It's done! The first issue of Classic Physique Builder Zine (CPBzine) is finally done and ready for distribution! We decided to get "ahead of the curve" and make our debut as the Spring 2009 issue (instead of being behind the curve with a Winter 2009 issue).

We want to thank all of our CPB readers for giving us the inspiration to do this. We hope that you will like it. As we said before, it is inspired and patterned after the muscle mags of the Golden Age. So if you have never seen a 1940s or 50s copy of Your Physique, Muscle Power, Muscle Builder, Mr. America, etc, then this will give you a little "flavor" of how muscle mags used to be!

Here is the Table of Contents for Vol. 1, No. 1:

Editorial
What is a Classic Physique?
CPB Champions of the Golden Age
Steve Reeves' Beginning Workout Routine (for CPB Beginners)
The CPB High Intensity/Low Volume Principle for Building Mass (for CPB intermediates)
Joe Weider: The Father of Classic Physique Building
The Golden Age of Classic Physique Building: An Overview
Questions and Answers
Nutrition Corner
Steve versus Sergio: The Ideal and Disproportionate
Move Past Sticking Points in Your Training!
CPB Champions Hall of Fame: John Grimek
Classic Female Physiques
Classic Muscle Movies: "Hercules" Starring Steve Reeves
What the Golden Age Champs Measured: Reg Park
CPB Champ Allan Paivio's Favorite Training Routine (for CPB advanced trainers)
Pictorial: Steve Reeves
Golden Age Magazine Gallery: Your Physique

This first issue of CPBzine is 30 pages long - small compared to today's muscle mags. But it is not filled with ads! We only have a few ads for our "coming soon" CPB courses. For this year, we will probably stick with 30 pages because it keeps it easy for you to print out and staple! But over time, if it looks like it is catching on, then the issues may grow!

To get your one year, free subscription, all you have to do is send us an email at this special address: cpbzine@gmail.com. Please let us know your name, city, state (or province), and country and we will enroll you for a one year's free subscription! Anyone who enrolls with us will also be eligible for a 10% discount on all CPB Golden Age Muscle Building Courses as they become available! (They aren't available yet, but we are working on them!) Feel free to send copies of CPBzine to your friends, but then ask them to enroll with us so they can get their one year free subscription and discounts as well. All your emails will be handled personally by us (this is not an automated email address - we hate those!).

Once we receive your email, we will personally reply and send you a pdf copy of CPBzine - it is as simple as that! Any personal info that you send to us (name, city, country) will be kept strictly confidential. We are not a typical commercial enterprize that will sell email addresses, etc. You won't get any spam or get on any unwanted lists because of us. CPB is simply a small, do-it-yourself endeavor. We aren't professional magazine editors or journalists or lay-out artists or writers or advertising people. It is just us, our expanding Golden Age Library, our computer, and a couple of programs we know how to use (inspired by an 18-year old Joe Weider and his rented typewritter with which he created the first issue of his Your Physique magazine at the beginning of the Golden Age).

The info we request from you just helps us keep track of how many people are interested in CPBzine and from what parts of the world they are from! We hope that the CPB movement will one day be a world-wide movement. Right now, this is a small, "underground-type" movement because we are definitely going against the grain of the modern, mainstream bodybuilding world. But we hope that this may be the small beginnings of a new Renaissance of Classic Physique Building! We are all in this together and only your participation will help make it possible! So we are grateful to all of you CPB readers!

So email us right away at cpbzine@gmail.com and get your free, 1 year subscription and the first pdf issue of CPBzine. Print it out (you can print page 2 on the back of page 1, page 4 on the back of page 3, etc - that is how it is intended), put 3 staples in it, read it, share it with your friends, and please let us know how you like it! You can send your comments to the same gmail address above or, better yet, post them on our CPB Blog!

We hope to create the feeling that this is collectively OUR alternative zine, OUR alternative blog, OUR alternative media - not captive to the typical supplement advertisers who are trying to shove their products down your throat (literally) with images of steroid-users!

Thanks again to all of you who, with your inspiration, gave us the motivation to do this!

All the best,

CPB

P.S. Please Note: We've just edited this post (2/2/09 12:37 pst) and will be using our gmail address instead of our hotmail address. If you sent in your request to our hotmail address that is OK. But we will be replying with our gmail account. VERY IMPORTANT: The pdf file is about 10 MB (pretty big), so you have to make sure that your email account has enough room to accept this file. Hotmail accounts may experience some trouble (they might not accept large files). If your account can't receive our file, we will notify you. You can then probably set up a gmail account (we know that gmail can handle such large files) or give us another email account for you that you know will accept large attachments. Sorry for any inconvenience, but we are just learning how to do this! You see, we really aren't professionals at this! :)

Classic Physique Building and the Classic Ideal!

2009-02-26T09:00:00.001-08:00

(Photo Above: Jack Delinger, Mr America 1949, on the cover of of the Aug 1955 issue of Muscle Power magazine)

In previous posts, we have talked about the "classic ideal" which is central to classic physique building. But just what is the "classic ideal"?

The "classic physique ideal" refers to the specific characteristics of a classic physique. But the term "classic ideal" is broader than that. It refers to the ethic and values underlying our activity of classic physique building. It is the "classic ideal" which sets "classic physique building" apart from "modern, mainstream bodybuilding."

Perhaps we can best state it this way. The "classic ideal" values:

(1) the physiques of ancient classical and hellenistic Greece
(2) physique building as part of a healthy lifestyle ("physical culture")
(3) the idea of beauty (aesthetics) in the male physique
(4) the goal of pursuing natural, physical perfection (as a balance of muscular size, shape, symmetry, and muscularity)
(5) the development of the mind and character as well as body.

If you examine these components of the "classic ideal," the difference between classic physique building and modern, mainstream bodybuilding quickly becomes clear.

The modern, mainstream bodybuilding world has lost its connection with and affinity for the physiques of ancient Greece. The "champs" of the modern, mainstream bodybuilding world can no longer be looked upon as exemplars of health or a healthy lifestyle. The modern, mainstream bodybuilding world pursues "extreme size and definition" instead of aesthetics in the male (and now even in the female) physique. Their idea of "physical perfection" is no longer natural, but instead it is chemically-based. Finally, there is little to no attention paid to the development of the mind and character and their "champs" do not have the same sense of having to be "good role models."

This is why "classic physique building" and "modern, mainstream bodybuilding" are two different things. So if someone ever asks you "What is the difference between classic physique building and modern bodybuilding?", you can simply say "the classic ideal"!

- CPB

P.S. Note the evidence of the classic ideal in the above cover of Muscle Power magazine from the Golden Age of Classic Physique Building. You won't see that in today's muscle mags!

Classic Physique Building Principles: Training Journal!

2009-02-23T14:06:00.000-08:00

(Photo Above: Steve Reeves doing barbell curls)

In a previous post discussing Classic Physique Building (CPB) Principles, we talked about the importance of the central principle of progressive resistance. Essentially, this principle says that the key to muscular growth is to use increasingly heavy weights in a systematic, progressive manner. Muscles respond to the use of heavier weights by getting stronger and larger.

OK....most people probably understand that principle at some level. However, everytime we walk into a gym or fitness center, we are surprized to see people working out on the weight floor, but almost no one using or carrying around a workout or training journal or log!

Next to the weights themselves (and your understanding of the CPB Principles), a training journal or log is the next, most important tool! In this journal, you should not only list the exercise routine that you are following, but also the number of sets, reps, and amount of weight that you use. This should be an accurate log of what you actually did - not want you may have intended to do. Only by keeping an accurate log of each workout can you advance in a progressive manner.

Don't rely on your memory! Write everything down! Let's say for today's workout you intended to do 2 sets of 6 reps in cheating barbell curls with 90lbs. But instead, you were only able to do 6 reps in your first set and 4 reps in your second set. Write it down! Now you have a goal! In your next workout, your goal will be to increase your reps (even if only by 1) in the second set. By pushing yourself to beat your last performance, you are applying the principle of "progressive resistance". But you can't apply the principle if you forgot how many reps you did or what weight you used last time.

In your training log, you can also list other things that can be useful. For example, you can list how much rest you are using between sets (1 minute, 30 seconds, etc) or whether you feel strong in a certain exercise and think you can add weight to the bar in your next workout (e.g., you can use an upward arrow to indicate that you think you can use more weight next time, or horizontal line to indicate you need to stay with the same weight, or downward arrow if you need to decrease your weight).

A training journal or log will help you stay motivated since it allows you to to easily see your progress in strength increases as the weeks go by. It will also make it easier to focus on your routine which might prevent you from aimlessly drifting from one routine to another without making progress.

So don't worry whether you see other people using a journal or not - use one! Carry it with you around the gym and record your info after each exercise (or even after each set). If you aren't using a training log, give it a try. You'll be surprized at the results and gains that start coming your way!

- CPB

P.S. Steve Reeves kept all his training journals even from his first days as a beginner! It clearly worked for him and can for us as well!

Reg Park's Diet for a Classic Physique!

2009-02-19T22:11:00.000-08:00

(Photo Above: Steve Reeves on the left, Reg Park on the right)

In the Golden Age of Classic Physique Building (the 1940s and 50s), the approach to diet was much simpler than today. The CPB Champs simply ate a high protein diet consisting of what they considered to be "nutritious, wholesome foods." So basically the diet was meat (all kinds), dairy (whether cow-based or goat-based), eggs, fruits, vegetables (in salads or cooked), nuts, and a bit of whole-grain cereals & bread (starchy foods were used sparingly).

The quantity of food varied depending on the individual. For example, Steve Reeves (see previous post - click on label "Classic Physique Diet") seems to have eaten a smaller quantity of food than Reg Park, even though they were of similar height and weight. But that makes sense since everyone's metabolism and activity levels are a bit different. The bottom line is that the CPB champs, through trial and error, figured out the quantity of food that was necessary to achieve their goals (of either gaining mass or increasing definition).

Here is some info on Reg Park's diet:

A Sample Daily Menu:

Breakfast: A glass of fresh orange juiceFruit: paw-paw (papaya) & banana,

Cooked Oatmeal (large soup plate full) with full cream/whole milk & fresh cream

A plate of bacon, eggs, tomato and toast

A couple of cups of tea

Lunch: Large bowl of soup (tomato, pea, minestrone etc.) with rye bread

Cooked vegetables

Beef steak

Desert

A couple of cups of tea with some chocolate

Also wine or milk stout(like Guiness)

Supper: Same as lunch.

(Reg would consume Milk stout/Guiness as an aid when he needed to gain weight)

In an interview with Reg by Osmo Kiiha, Reg was asked about his diet:"What type of diet did you follow?

Reg: I liked to eat like a king, but only food that was good for me. I ate prodigious amounts of food during the day, but adhered to a very balanced diet with everything in proper proportions. My favorite food is steak, which I sometimes eat twice a day. I also like salads, orange juice and wine. I have a wine cellar in my home. I also have used protein supplements and take vitamin and mineral tablets.

In an article in "Iron Man Magazine, Earle Liedeman wrote the following about Reg Park: "Reg Park of England wins a good second to Mac Batchelor with his speed. Once, when dining with Reg, he gargled three large plates of vegetable soup, then gulped chucks from his extra large and thick steak without his teeth sinking into the meat once, apparently, next stuffed many side dishes of vegetables into his ever open mouth and these include an extra large pair of baked potatoes, a huge bowl of salad, three glasses of milk and the last, the piece de resistance, a big dish of ice cream with cake. And all this, mind you, in about ten minutes. Gee! I've seen hungry bloodhounds gobble down food, but Reg Park wins a can of fried grasshoppers as second place for amount, and first place for speed."

So there you have it, another glimpse into the Golden Age nutrition of the CPB Champs! What can you learn from this for your classic physique building endeavors?

1) Eat a balanced, high protein diet of meats (all kinds), eggs, dairy (either cow-based or goat-based), vegetables, fruits, nuts, whole grain breads and cereals (use sparingly).

(2) Use a 3 meal a day plan with/or without snacks in-between - depending on your goal of either gaining mass (with snacks)or losing weight (without snacks).

(3) Protein and vitamin supplements can be helpful.

(4) Adjust the quantity of food to achieve your goals (you may need to eat more for gaining mass or less if trying to lose body fat) - everyone is different, so follow the classic Greek advise to "know thyself."

(5) Remember that proper diet is as important as proper training and proper rest (but all three must be done together in order to achieve your goals).

(6) Avoid all junk (processed food, refined sugar, candies, cakes, pastries, soft drinks, etc) that does not contribute valuable nutrients to "building up the body."

- CPB

The Bruce Randall Story: From 410 lbs to Classic Physique Building Champ!

2009-02-15T01:31:00.000-08:00

(Photo left: Bruce Randall at 387 lbs; Photo right: Bruce Randall, Mr. Universe 1959 at 225 lbs)

The Bruce Randall story is an inspirational story for all CPB'ers (classic physique builders), but particularly for those with an "endomorphic" body type who need to drop weight in achieving their classic physique goals.

The full Bruce Randall story is given in an article by Randall and Peary Rader (of IronMan magazine) published in 1957 (during the Golden Age of Classic Physique Building). Here is a link where you can read the entire article: http://ditillo2.blogspot.com/2008/08/how-bruce-randall-trained-randall-rader.html.

But to make a long story short, Bruce started weight training at 21 years of age (at a height of 6ft 2in). At first, his interest was weight lifting (not classic physique building). Through training and altering his diet, he ballooned up to his maximum weight of 410lbs. At that weight, he was "endomorphic" indeed! Then he decided to reduce his weight. Many thought he could not do it. But he looked upon himself as a big "bulk of rock" and his barbells and dumbbells were his "hammer and chisel" as though he were a sculptor.

Well, he changed his diet and training and dropped his weight to 225 lbs, attained a classic physique, and captured the 1959 Mr. Universe title! (see photo above right).

In reading his story (see above link), we see some of the principles and techniques he used in order to reduce his weight. First, he cut back on the quantity of food he was eating each day little by little - especially cutting down on starchy, fatty foods - until he achieved the following diet:

Breakfast: 2 soft-boiled eggs, pint of skim milk, glass of orange juice, apple

Lunch: salad, dates, nuts

Dinner: round steak, 2 vegetables, quart of skim milk, gelatin

(He also used powdered milk mixed into his skim milk to increase protein content and drank some coffee in-between meals to reduce his appetite)

As far as his training, he increased the number of exercises that he did, increased the number of sets and reps (typically 4-5 sets per exercise and 12-15 reps per set), and used lighter weights. He also added running (cardio) to his schedule. At first, he would walk. Then, he worked up to walking and jogging (at alternate intervals). Finally, he could run (about 3-5 miles each day).

Now, when you read his full story, his training regimen will seem extreme. This is because he wanted to achieve certain results in a certain amount of time. And, if you are an endomorph trying to lose weight, you shouldn't follow his exact routine (because he was already an advanced weight lifter when he began to lose weight). But you can incorporate some of the principles he used into your own training.

To summarize those principles again:

1) reduce the quantity of food you eat progressively each day until you achieve a balanced, high protein, vegtables and fruit diet (similar in principle to the one he followed)

2) increase the number of exercises you do in your routine (e.g., if your routine currently consists of 8 exercises, you can increase it to 12)

3) use lighter weights

4) increase the number of sets you are doing (keeping it to about 4-5 sets per exercise)

5) increase the number of reps you are doing (doing about 12-15 reps per set)

6) add running (or walking, jogging) to your daily schedule (go at your own pace and slowly build up, don't start off trying to run 3-5 miles per day).

7) set realistic goals and try to meet them (in order to stay motivated)

The Bruce Randall story is an incredible inspiration to all and shows us that anyone can build a classic physique, whether you start off underweight, overweight, or average. It doesn't matter! It all comes down to: (1) proper training, (2) proper nutrition, (3) proper rest, and (4) persistence!

- CPB

P.S. Note that Bruce didn't need any supplements of any kind to reduce weight (except for some powdered milk, coffee, or perhaps gelatin). How's that for Golden Age methods!

Classic Physique Builder (CPB) Zine Premier Issue - Almost Ready!

2009-02-05T00:29:00.002-08:00

(Photo Above: Steve Reeves on the cover of Classic Physique Builder Zine - Premier Issue)

Classic Physique Builder Zine is almost done! In response to the almost unanimous vote on our pole asking if you (CPB readers) would be interested in a free CPB zine - a do-it-yourself (maga)zine devoted to classic physique building, we have gone ahead and worked on the first issue. It is now nearing completion.

We are not professionals at this, so it really is a "zine," not a slick, true magazine like the mainstream muscle mags you can buy at the store. Being amateurs at this, we were inspired by Joe Weider, who at the age of 17, sat down with a rented typewriter, and pecked out (one finger at a time) his first issue of Your Physique magazine in the living room of his parents home. He wasn't a professional either. But he had the courage to do it and a lot of persistence, and before too long, Your Physique struck a chord and gained a following and the rest is history!

Although Joe is our inspiration for trying such a "do-it-yoursef endeavor," our motivation is this. We wanted to put together a Golden Age-type (maga)zine like those that existed in the 1940s and 50s such as Your Physique, Muscle Power, Muscle Builder, Strength and Health, Ironman, Mr. America, etc. Those magazines were filled with classic physique builders, training methods, nutrition advice, true inspiration - all before the days of steroids, drugs, and hormones! That kind of magazine doesn't exist anymore (and hasn't since 1959)! So instead of just wishing that someone would do one, we decided to take matters into our own hands (due to the positive inspiration of our CPB Blog readers) and do one ourselves!

Our first issue will be small (around 25-30 pages), but there will be no commercial advertisements of any kind (except a few for our CPB courses). We aren't taking money from anyone for ads - not even supplement companies. We feel this will allow us the freedom to "tell it like it is" from our point of view without worrying about offending advertisers or us having to push their products or appearing to endorse their products. We want to provide a clear contrast between us and the mainstream bodybuilding mags of today.

The articles in our first issue touch on the following subjects: Steve Reeves' Beginning Workout Routine, What is a Classic Physique?, Classic Physique Building Principles, The Golden Age of Classic Physique Building (a brief overview), Joe Weider, CPB Champions Hall of Fame - John Grimek, Steve [Reeves] versus Sergio [Oliva], CPB Champs George Eiferman and Clancy Ross, Nutrition Corner, Classic Muscle Movies, and more!

We have decided to start off slowly by making CPB zine a quarterly rather than bi-monthly zine. So for 2009, we plan to have a Winter issue (our premier issue), Spring, Summer, and Fall issues. If there is enough demand, then we will expand it into a bi-monthly zine and perhaps, one day, to a monthly.

How can you get a copy? When our premier issue is finalized and ready to email, we will announce it here on CPB Blog. We will set up a special email address for CPB zine. Then, all you have to do it send us an email saying that you would like to subscribe and then we will reply by emailing you a free pdf copy. That's it! You don't have to worry that we will sell your email address because we are not a commercial enterprize like that. We hate getting spam and don't want to be responsible for anyone getting spam because of us. So we think this arrangement will be easy for everyone and us.

So stay tuned! CPB Zine is almost here! (BTW, how could we not put Steve Reeves on the cover of the first issue!)

- CPB

Classic Physique Building Principles: Progressive Resistance!

2009-01-27T23:48:00.000-08:00

(Photo above: Classic Physique Builder Reg Lewis - Mr. Northern California 1955, Mr. Pacific Coast 1956)

One of the keys to building a classic physique is in understanding what we call the Classic Physique Building (CPB) Principles. These are the principles of weight training that were discovered, developed, and named in the Golden Age of Classic Physique Building (the 1940s and 50s).

These principles were discovered, largely, by trial and error by the Golden Age champs. Joe Weider was responsible for giving many of these principles "catchy names" and promoting them to his readers. So many of them became known as the "Weider Principles." These names now form some of the modern "vocabulary" of weight training. So the CPB Principles (as we call them) include the "Weider" principles and others (named by others or named by us) that were utilized during the Golden Age.

Although it may sound too basic, it is best to start off with discussing the CPB Principle of Progressive Resistance. This is one of the most important and foundational principles of building a classic physique. The principle is this - muscles grow in response to progressive resistance. In other words, a muscle will get larger in response to lifting progressively heavier weights over time.

As basic as this is, we are continually surprised in the gym when we see people - day in and day out, for weeks and weeks on end - continue to perform the same exercise using the same weight and same number of sets! We recall seeing a poor fellow who is always in the gym, always does bench presses with 20 lbs on an Olympic bar, and always does the same number of reps and sets! Of course, this fellow never grows! His physique never changes. His problem is that, although he is persistent (which is good), he doesn't understand the CPB Principle of Progressive Resistance.

So if you want to increase your muscle mass (for any body part) for building a classic physique, you must strive to continually push your weights (poundages) up in your exercises. For example, if a workout routine calls for doing 2 sets of 8 reps, what does that mean? It means you should pick a weight that allows you to just barely complete the 8th rep (in other words, doing a 9th rep would not be possible) on your first set. Then after resting for a minute, you might be able to do 6-7 reps on your second set with the same weight. If this happens, then you've picked the correct weight. Now, after a few workouts, you get stronger and find that you can easily complete 8 reps on both sets! This means, you've gotten stronger AND a little bigger (even if you can't measure the size increase yet). So now, you MUST increase your weight! How much? Increase it so that, like before, you can barely complete your 8th rep on your first set and 6-7 reps on your second. Then repeat the same process (after a few workouts when you can easily complete 8 reps on both sets, increase the weight again).

Understanding and using this principle correctly will be your first and foundational key to muscle growth (whether you are younger or older)! It is not the only CPB principle - but it is, perhaps, the most important one to understand at the beginning of your training. And regardless of what other principles you use, this one should be the cornerstone of your training if you want to gain size.

So check your workout routine. Have you been performing the same exercises, with the same weights and same reps, and feeling like you are getting nowhere? If so, perhaps you now understand why. Just take a week lay off, adjust your workout routine to include the CPB Principle of Progressive Resistance and then start up again! Assuming that you are not overtraining your muscles (with too many exercises, too many sets, or too many workouts per week), and that you are eating and resting properly, you should start to see some gains!

Stay tuned for future posts on CPB Principles!

- CPB

Classic Physique Champ Marvin Eder Interview!

2009-01-26T23:01:00.000-08:00

(Above photo: Classic Physique Builder Marvin Eder - Mr. New York City, 1949; Mr Eastern America 1950)

One of our readers (Ibrahim) found a great interview with CPB Champ Marvin Eder at the following site: http://www.bodybuilding.com/fun/drobson304.htm. This is a great interview (conducted by David Robson) and gives you a glimpse of the Golden Age from Marvin's perspective.

Among the notable highlights of the interview, Marvin states that he also followed the 3 meal-a-day plan (and did not eat great quantities of food), took no steroids or even supplements, and trained heavy following a split system. He was one of the Golden Age champs who was also interested in Olympic style weightlifting and was known for his exceptional strength. Now, at age 75, he still does 500 crunches every morning! The interview is also notable for his clear disgust with steroids and what they have done to mainstream bodybuilding.

Thanks again to Ibrahim, and to all our readers who make valuable contributions to CPB Blog through their comments and info!

Enjoy the interview!

- CPB

Junior Mr. America - Mass Building Routine!

2009-01-25T23:34:00.000-08:00

(Photo above: Clement Desjardins - Jr. Mr. Canada 1955, with Miss Body Beautiful Rejane Robert, on the cover of the premier Dec 1955 issue of Junior Mr. America magazine)

In December of 1955, Joe Weider came out with the first issue of his new Junior Mr. America magazine. This magazine was targetted towards teens and young men from 12 - 21 years in age. On the cover of the first issue is Clement Desjardins, Jr. Mr. Canada 1955 (at 18 years of age). You can see by the photo above that his physique is outstanding for someone his age. The idea of the magazine was to present cases/stories of young men who, in a short time, had transformed their physiques through weight training (of course, using Weider methods).

Two years before (at age 16), Clement was 5 ft 5 in. in height and weighed just 125 lbs. After 2 years of weight training, he gained 45 lbs of muscles, increased his arm size by 5 inches, chest size by 12 inches, and grew an additional 1.5 inches in height. So at 18 years, 5 ft 6.5 inches in height, and at 170 lbs, he captured the Junior Mr. Canada title in 1955!

The great thing about this magazine is that it featured real physiques and real success stories. A person reading it could actually believe that he too could gain a physique like Clement's by taking up weight training, eating right, resting properly, and leading a healthy life - of course, with a little persistance and hard work! The magazine didn't discourage guys by presenting Hulk-like physiques that are out of reach to everyone except the drug and hormone users.

As part of that first issue (Dec 1955), Joe wrote an article that kicked off a "Giant Weight Gaining Contest." He challenged young men to use the same mass building workout routine (given below), to eat plenty of nourishing foods (including a protein supplement), sleep at least 8 hrs a night, to see how much mass they could gain in one month.

Here is the mass building routine as Joe gave it:

1. Squats (3 sets of 8-10 reps)
2. Bench Press (3 sets of 8-10 reps)
3. Bent Arm Laterals/Flyes (3 sets of 8-10 reps)
4. Upright Rowing (3 sets of 8-10 reps)

5. Bent Over Rowing (3 sets of 8-10 reps)

6. Barbell Curls (3 sets of 8-10 reps)

7. Lying Triceps Curls (3 sets of 8-10 reps)

8. Sit Ups (3 sets of 8-10 reps)

This routine is to be followed 3 days a week (e.g., M, W, F or T, Th, Sa). Rest as much as you can when you are not working out. Do not follow any other sports or athletic activity while you are on this routine. Of course, no smoking or eating junk either.

We (CPB) would recommend substituting standing calf raises, seated calf raises, or calf raises on a leg press machine (for 3 sets of 20 reps) for the sit-ups (just pick one of these exercises). Sit ups aren't going to raise your muscle mass and you don't want large abdominal muscles anyway. So it is better, we think, to have a mass-building calf exercise to help build/maintain your symmetry.

For this routine, use all the weight you can handle (without straining or injuring yourself). Start with 8 reps for all sets (except calves) and work up to 10. Once you can complete 10 reps for the 3rd set, then increase the weight! Don't change the rep scheme or subtract or add any exercises to this routine!

We feel that this routine is for intemediate classic physique builders (CPBers). It is not for a beginner. An intermediate CPBer is someone who has trained systematically (following some course of instruction) for at least 3 months. If you have been working out for 3 months but have been following no particular course and/or haven't had any formal instruction, then you are still considered a beginner.

So for you intermediates, you can take Joe's 1955 challenge and give this routine a try and see how much mass you can gain in one month (you see - for us, the Golden Age still lives!)! Take your measurements before you start. Keep a workout journal of your weights and reps. Don't forget to keep your protein intake high (about 0.8 - 1.0 grams of protein per lb of body weight). Then take your measurements after 1 month on this routine and see how much you've gained! If you try this, don't forget to report your results to CPB Blog! We would definitely be interested in seeing how you did!

Joe described this routine as "ideal for building bulk"! He cited the average weight gain for one month as being 10 lbs. Of course, that will vary by individual, but you can put it to the test if you like and see what it can do for you! Even if you don't gain 10 lbs, you might be very happy with the increase in your other measurements!

- CPB

Steve Reeves: Classic Physique Mass!

2009-01-25T16:08:00.000-08:00

(Photo above: Steve Reeves - Mr America 1947, Mr World 1948, Mr Universe 1950)

We are posting the photo above of Steve Reeves to show that classic symmetry does not exclude classic mass! Steve's weight varied throughout the years - from 215 lbs during his competitive days to between 190 - 225 lbs during his film days. His lowest bodyweight was about 190 lbs during the filming of the "Giant of Marathon". His highest bodyweight was probably about 225 lbs during the filming of "Hercules."

The shot above shows that a classic physique (of which Steve is the epitome) can carry a good deal of mass. We see broad shoulders, large arms, big forearms, wide lats, narrow waist, great classic V-taper. This is truly a "Herculean" physique in that it has mass, but like the mythical Hercules, that mass is truly functional! Steve did not have trouble with flexibility or impairment of his athletic ability.

Steve's arms were 18.25 inches, his forearms were 14.75 and he had a 24 inch difference between his shoulders and waist (waist was 29 inches) that produced that classic V-taper. Steve was inspired to intentionally develop that V-taper by seeing Jack LaLanne who had a 25 inch differential between his shoulders and waist!

So our take home message here is that a classic physique is balanced and symmetrical. But it can also have "Herculean" mass! The good news is that natural, classic mass looks "Herculean" not "Hulk-like" (it takes drugs and hormones to look "Hulk-like"). So, classic physique builders should be inspired to pursue classic mass as well as classic symmetry!

In our next post, we will present a one-month mass gaining routine for intermediate classic physique builders from the pages of Junior Mr. America - a Golden Age mag (circa 1956).

- CPB

The Golden Age, the Classic Ideal, and Mainstream Bodybuilding!

2009-01-18T22:55:00.000-08:00

(Photo above: Muscular Development Feb 09 issue - a modern mainstream bodybuilding mag; Photo Below: Mr. America June 58 issue - a Golden Age mag)

When we say that during the Golden Age of Classic Physique Building (the 1940s and 50s), the classic ideal was valued and promoted, we aren't kidding! The contrast between the classic ideal of the Golden Age and the abandonment of that ideal by the modern, mainstream bodybuilding world is clearly seen in the contrast in magazine covers above.

The photo above shows the current cover of Muscular Development magazine (Feb 09 issue) - a mainstream bodybuilding mag. The photo below shows the cover of Mr. America magazine (June 58 issue) - a Golden Age mag.

Look at the Mr. America cover. Is there any question that during the Golden Age, the ideal of physique building was to build a classic, natural, healthy, athletic, and attractive physique - reminiscent of the statues of the heroes, demigods, gods of ancient Greece and Rome? This is a worthy goal! This is a worthy endeavor! What male, young or old, could not identify with this ideal?

Now look at the MD cover. What happenned? Where is the classic ideal? What goal is being promoted? The mainstream bodybuilding ideal represented here is NOT classic, NOT natural, NOT healthy, NOT athletic, NOT attractive - and is NOT derived from the best of ancient Greece or Rome. Does this ideal represent a worthy goal? Is this kind of bodybuilding a worthy endeavor? How many males, young or old, can really identify with this mainstream bodybuilding ideal?

Which ideal would you rather pursue? Which ideal will serve you better?

The ideal that you hold is important, because it will consciously or unconsciously guide your actions - for better or worse. So as you start to work out and build your physique, it is best to have your ideal and goals clear so that you can gravitate to those things that can help you achieve them (and stay away from those things that cannot).

- CPB

Steve Reeves' Workout Drink!

2009-01-12T00:46:00.001-08:00

(Above Photo: Classic Physique Building Champion Steve Reeves - Mr. America, 1947, Mr. World 1948, Mr. Universe 1950)

Here is a treat we thought everyone would like: the recipe for Steve Reeves' Workout Drink. It is a simple drink you can easily make and bring with you to your workouts. Steve would sip this drink between sets. He didn't know about "electrolytes being lost in perspiration," but he instinctively knew that this drink would "replace nutrients" that he needed during a workout. He found that, by drinking it, he would have more energy and was able to get much more out of his workouts without tiring prematurely. So no need for commercial "electrolyte replacement drinks."

Mix the following together:

1. 1/2 cup lemon juice
2. 3 tablespoons of honey (mix thoroughly until the lemon juice dissolves the honey)
3. 1/2 gallon of water

Mix the first two ingredients first and then add the mixture to the 1/2 gallon of water. Steve would consume the entire 1/2 gallon during his workout by taking 2 or 3 sips after each set.

You can try it out yourself and see what it does for you!

- CPB

2009 New Year's Message from CPB!

2009-01-03T22:22:00.000-08:00

(Photo Above: Informal shot of Golden Age champ and film star Reg Park in a swimming pool).

Happy New Year to all you classic physique builders (CPB'ers) around the world! We hope 2009 will be a great year for you and one that brings you closer to your classic physique building goals.

We will do our best, at CPB Blog, to continue to promote the ideal of building a classic physique and living a healthy lifestyle by bringing you information and inspiration from the Golden Age of Classic Physique Building (the 1940s and 50s).

This year, in addition to bringing you our CPB Blog, we plan to put out our first issue of CPB Zine very soon - a do-it-yourself (maga) zine devoted entirely to building a classic physique. It will be patterned after the magazines of the Golden Age of Classic Physique Building. CPB Zine may, of course, cover some of the same topics as those that appear on the CPB Blog. However, those topics will be able to be developed more in depth in the Zine. Our first issue is nearing completion. Compared to today's mainstream bodybuilding mags, our zine will be small. But, over time, it will grow. It won't contain page after page of supplement ads, steroid-enhanced physiques, cars, tech gadgets, and other irrelevant items - just a lot of straight talk about building a classic physique and classic health. When our first issue is complete, we will announce it here on CPB Blog and let everyone know how they can get their free copy.

We also plan, this year, to make available our CPB Golden Age Muscle Building Courses - which will be patterned after and based on the courses that were available during the Golden Age. The beginners course will probably be offered first, followed by the intermediate and then advanced courses.

Thanks to everyone who participated in our polls. We will still keep them open. So if you haven't participated, please feel free to do so. Your response in these polls are very helpfult to us.

We encourage everyone to contribute constructive comments to CPB Blog about our post topics. You can post using your name, initials, alias, or "Anonymous" - whichever of these you choose is fine. But it would be great if you could let everyone know what country you are from. We hope that through our collective effort, and with your help, we can ignite classic physique building interest around the world!

We end our 2009 New Year's message with a photo of Reg Park's classic physique (see above). It is powerful, symmetrical, natural, radiating with health, inspiring and looks great! Who wouldn't want a physique like that? Let's let Reg and the other CPB champs of the Golden Age be our inspiration in 2009 as we follow their example in building a classic physique. If they could do it, so can we! Let's make this a really great year and get ever closer to our classic physique goals!

Happy New Year!

- CPB

Classic Physique vs Hulk-Like Physique: Waist Size

2008-12-24T23:11:00.000-08:00

(Photos Above: Steve Reeves - Mr America, Mr World, Mr Universe on the cover of Your Physique magazine Jan 1949 issue; Below: Ronnie Coleman - Mr Olympia)

Another big difference between the classic physique of the Golden Age (the drug and hormone-free 1940s and 50s) and the "Hulk-Like" physique of mainstream bodybuilding is in the waist size. For classic physique builders, the ideal was to have broad shoulders and narrow waist and hips. They placed particular importance on this in achieving their classic symmetry.

For the drug and hormone-using mainstream bodybuilders of today, this ideal is gone. In the quest for sheer, extreme size, the amounts of drugs and hormones taken cause all muscle in the body to get larger - including that of internal organs in the gut. The consequence is "roid gut." As you can tell from the photo of Mr. Olympia (Ronnie Coleman) above, the huge waist is not because of fat. He has more muscular definition (lower body fat) than Steve Reeves. Yet the waist is huge because of the hypertrophic internal body organs (which have smooth muscle which grows in response to drugs and hormones).

In this post, we are focusing on waist size. But there are other differences in abdominal rectus size and shape between classic physique builders and mainstream (drug & hormone using) bodybuilders that we will save for another time.

So looking at Steve Reeves and Ronnie Coleman above, which body would you rather have?

CPB

Are Protein Supplements Necessary for Building A Classic Physique?

2008-12-20T00:37:00.000-08:00

(Photos Upper Left: Clancy Ross - Mr America 1945; Upper Right: Steve Reeves - Mr America 1947; Lower: George Eiferman - Mr America 1948)

Today, in the mainstream bodybuilding and natural bodybuilding mags, there is a lot of hype about supplements. Each advertisement tries to convey the message that if you take their supplement, it will give you a physique like the one in the advertisement. What they don't tell you is that the physique in the ad is most likely a physique which got that way by using drugs and hormones (not by using their supplement). Nevertheless, the hype works and people spend hundreds of dollars in supplements that produce marginal effects at best.

But what about modern protein supplements (powders, drinks, amino acids, etc) for classic physique builders? In bodybuilding circles, there is a lot of discussion concerning the various types of protein supplements (whey concentrate, whey isolate, cassein, etc) and which ones are best. But what is the truth? Are they necessary for building a classic physique?

The truth is "No - they are not necessary!" And we have the proof!

Protein powders and tablets were first introduced in the early 1950s (the second decade of the Golden Age). First, there was a product called "44." This was followed by Bob Hoffman's "Hi-Proteen" and Weider's "Hi Protein." These were all low quality, soy-based protein powders and tablets. Very few people today would even think of using a soy-based protein supplement for serious muscle building. Now remember, these were introduced in the early 1950s and it took a few years to become popular and widespread. So protein powders were not used by most of the Golden Age (1940s and 50s) champs.

Now look at the physiques above of Clancy Ross (Mr America 1945), Steve Reeves (Mr America 1947) and George Eiferman (Mr America 1948). These classic physiques were built BEFORE the invention of protein powders! So there is the answer. We could have posted more photos of other classic physique building champs of the Golden Age prior to 1950 as added proof (but we are limited in trying to keep our posts short and readable).

These Golden Age champs had no commerical protein powders to rely on, so what did they do? They ate high protein diets to be sure. Drank lots of milk. There was also, at the time (shortly after WWII), powdered milk, powdered eggs, and powdered soy, that they could mix into a drink with juice, raw eggs, and other ingredients (to create their own protein drink). Steve Reeves is known to have done this. But this was not a universal practice.

So what does this tell us? Modern protein supplements are not necessary for building a classic physique!

But does that mean we (at CPB) are saying not to use them? No. In our fast-paced world, it is often difficult to find the time to eat properly during the day (note that Steve Reeves was on the 3 meals a day plan, not the 5-6 meals a day plan that is more common today - both plans work). Also, it may be harder for some to digest the amount of food required to get sufficient protein for muscle building. So, we acknowledge that protein powders and drinks may be more "convenient" than eating the equivalent amount of protein in food.

Does the type of protein powder matter? Should we be concerned about the difference between Whey protein isolate by cold-microfiltration versus ion-exchange or micellular cassein protein, etc? No. The difference is marginal and probably not noticeable. Any decent protein powder will do. A homemade milk, egg, and soy drink worked fine for Steve Reeves. So don't worry. Whatever is more digestable for you is a better guide than obsessing over the results of scientific studies showing that this or that protein powder mix is absorbed better or quicker than another. But try to get the majority of your protein in your food.

In a previous post, we looked at Steve Reeves diet. But to briefly recap, he had his homemade protein drink for breakfast. For lunch he had cottage cheese, raisins, nuts, and a couple pieces of fruit. For dinner, he had fish or some other meat and a large salad. At times, he also included goat milk and carrot juice in his diet, and would snack on figs. If you estimate his protein intake, it was probably less than 200 grams. He was 6 ft. 1 in. and weighed 215 lbs. So he was probably getting less than 1 gram of protein per pound of body weight. You can see by this diet that the quantity of food he was eating was not overwhelming either.

So save your money and use protein supplements sparingly and for convenience. A good multivitamin is also helpful. To build a classic physique, you need proper training, proper nutrition, and proper rest. You don't need expensive, modern, high-tech supplements (which will decrease your pocket book size and not substanitally increase your muscle size)!

- CPB

Classic Physique Building vs. Natural Bodybuilding

2008-12-17T21:10:00.001-08:00

(Top Photo: Modern Natural Bodybuilding Competition; Bottom Photo: Reg Park and Steve Reeves in a relaxed posed during a Golden Age Competition)

If you have been following our CPB Blog, you might have asked yourself "What is the difference between "classic physique building" and "natural bodybuilding?" "Are they the same thing?" Our answer is "unfortunately - no."

To better understand our answer, it might be helpful if we list what we like and what we don't like about "natural bodybuilding" as we find it today. Before we do, however, we must say that natural bodybuilding is the one bright spot on the fringes of mainstream bodybuilding. So we are sympathetic, in general, to their movement. But natural bodybuilding is not, in general, the same as the "classic physique building" of the Golden Age (1940s and 50s).

What we like about natural bodybuilding (NB):

1. NB promotes drug-free weight training and lifestyle.

2. NB preserves and provides contest opportunities for those interested in drug-free competition.

3. NB can act as a kind of "half-way house" to rehabilitate former drug & hormone-using mainstream bodybuilders who want to give up the "juice" but still compete in bodybuilding competitions.

What we don't like about natural bodybuilding:

1. NB over-emphasizes the use of supplements and their mags feature the same drug & hormone enhanced physiques in the same supplement ads that appear in the mainstream bodybuilding mags.

2. NB does not have the "classic physique ideal" in terms of body symmetry and definition.

3. NB competitions try to mimick the mainstream bodybuilding competitions and so there is an abundance of "classics" and "internationals" and "championships" instead of the Golden Age "Mr. City", "Mr. State", "Mr. Regional", "Mr. America" - type system. So it is hard for the general public to follow NB competitions and to have a sense of the hierarchy of "who is best."

4. NB mags ("Natural Bodybuilding & Fitness" and "Fitness & Physique") are too "contest-oriented" (thus they have limited ability to attract a wider audience).

5. NB history seems to begin with Chet Yorton. In the NB mags, there seems to be no acknowledgement or "connection" with the Golden Age. The Golden Age seems as little valued in the NB mags as it is in the mainstream mags.

6. NB tries to exist within the mainstream bodybuilding world and so you might find an NB article or column here or there in some of the mainstream mags, or you might find an NB forum here or there among the mainstream bodybuilding websites. But the reality is that NB'ers are "marginalized" within the mainstream BB world. They are referred to as "natties" (a diminutive) and are tolerated, but not really valued in that mainstream BB world.

So while we (at CPB) are sympathetic to the NB movement, we have to say that natural bodybuilding and classic physique building are not the same thing. Among the things discussed above, perhaps the clearest difference is in the ideal that each holds with respect to "physique." From our perspective, the NB ideal seems to be a smaller version of the mainstream bodybuilding ideal. So among NB'ers we often see (from our perspective) over-developed traps, quads & adductors, the same air-brushed tans, and the same "ripped, cadaver"-overly defined look which doesn't give the skin that "healthy glow" look of the Golden Age champs.

Despite everything, our hearts go out to the NB'ers. They, at least, have the courage to forsake the drugs and hormones. We wish, however, that instead of trying to exist within the fringes of the mainstream world, they would divorce themselves from that world, adopt the classic physique ideal, and help us rebuild a new Golden Age of Classic Physique Building.

-CPB

Ben Weider: Classic Physique Builder and Golden Age Giant (1923-2008)

2008-12-16T00:29:00.000-08:00

(Photo above: Ben Weider - Classic Physique Builder and Golden Age Giant)

It is with great sadness that we report the passing of Ben Weider, who passed away (in October, 2008) from an undisclosed illness at the age of 85 in Montreal, Canada. Ben, along with his brother Joe, was instrumental in establishing the Golden Age of Classic Physique Building in the 1940s and 50s.

Although others (like Bob Hoffman, Perry Rader, and all the champs, etc) also played an important role in the Golden Age, no one can deny that Joe and Ben Weider, with their magazines (Your Physique, Muscle Power, Muscle Builder, Mr. America, etc), exercise equipment, supplements, muscle building courses, their federation - the IFBB (International Federation of Bodybuilders), and their tireless promotion of the benefits of weight training played an important and even pivotal role in sustaining the Golden Age through two decades.

Joe and Ben were a team. Joe was the creative force and Ben's role was promotion - in particular, the promotion of their federation (IFBB) founded in 1946 and bodybuilding (then, it was truly classic physique building) in general.

Although Joe and Ben would preside over the downfall of classic physique building with the advent of steroids (in the 1960s), we (at CPB) nevertheless recognize their great achievements in the Golden Age - which never would have been the same without them.

Ben was also a Napoleanic scholar and made important contributions in historical studies. We are truly sorry to see him pass and salute his good work and accomplishments! He was a classic physique builder (as you can see from his photo above) and truly a giant of the Golden Age.

- CPB

Look Good in Clothes with a Classic Physique!

2008-11-02T19:04:00.000-08:00

(Above: Four Mr. Americas in Clothes (from left to right): Alan Stephan 1946, Clancy Ross 1945, George Eiferman 1948, Steve Reeves 1947)

Here is another big difference between the classic physiques of the Golden Age (the 1940s and 50s) and the hulk-like physiques of today - classic physiques look good in clothes!

Take a look at the above photo of the four Mr. Americas from 1945-48. They look great whether in suits or more casual clothes! If you saw these men in person, they would certainly look big & strong. You could definitely tell that they "built." Yet, they still present an attractive appearance.

This is the great thing about building a classic physique. You can look great in and out of clothes. Whether you are at the pool, on the beach, working out, or at school, work, or formal occassion - a classic physique is a winner in all circumstances!

During the Golden Age, as we have pointed out before, the mags promoted the ideal of building an attractive, healthy, classic physique that would increase your "sex appeal" and athletic abilities. What a difference that is from today's muscle mags that glorify the extreme physique!

So keep motivated and know that by building a classic physique, you will not have to sacrifice looking good in clothes! With a classic physique, you can indeed "have your cake and eat it too!" - CPB

Golden Age Advice for Hardgainers!

2008-10-27T23:44:00.000-07:00

(Above photo: Golden Age Mag - Muscle Builder Magazine, July 54 issue)

Are you a beginner interested in gaining muscular weight? Have you been training for a few months and yet have seen no results? Well, you are not alone. Many in the Golden Age (the 1940s and 50s) experienced the same thing. Here is some classic advice from the Questions and Answers column of Joe Weider's Muscle Builder Magazine (July 1954 issue):

Question: Dear Sir, I've been exercising for 3 1/2 months now and have made good progress, so far as strength and muscularity are concerned. But I've not gained weight. I maintain a good protein diet and still no results. Please advise me on what to do. D.L. Brooklyn. N.Y.

Answer: Donald, you are an example of what the Weider Research Clinic has always taught...Each man is a law unto himself where bodybuilding is concerned. One man will make great gains in bodyweight, but little in strength, during his beginner's peroid in weight training. Another man will get powerful and muscular in his first training months, but make little gains in weight. But these physical qualities gradually reach the point of balance with each other. Progress in power...bulk...muscularity, is made in a series of steps...a little gain, then maybe a slight drop or a leveling off, then a slight gain once more. You appear to have gained first in strength and delineation. I am not too concerned with your failure to gain weight at this present stage of training since you have only been bodybuilding for 3 1/2 months. If you had been weight training for a year without any great bodyweight gains, then I'd say you had something to worry about. My advice to you is this. Cut down slightly on your upper body work such as the various curls, presses and rowing motions. Shorten your routine to the bench press, barbell curl, squat and breathing pullover. Use as heavy a poundage as possible in the squat and alternate each set of squats with a set of breathing pullovers. Rest up completely on your non training days. Get at least eight hours sleep each night and at least 10 hours in bed! Don't hurry. Don't worry...and buy the Weider Gaining Food Supplement.

CPB Commentary: So there you have it - a classic, abbreviated routine to kick start some muscular weight gaining. In a nutshell, here is the routine again:

1. Bench Press
2. Barbell Curls
3. Squats - superset with
4. Breathing Pullovers

Use as much poundage as possible (so that you can barely squeeze out the last rep). Keep pushing the weight up as you get stronger. It wasn't specifed, but fewer sets (e.g., 2-3 sets per exercise) and low reps (e.g., 6-7 reps) were usually recommended for such routines.

Note how important a lot of sleep and rest are as well as not worrying & hurrying. The Weight Gaining Food Supplement that was recommended was really a vitamin B complex supplement that acted as an appetite stimulant.

So if you are having trouble gaining weight, you can give this classic routine from the Golden Age a try! It's worked before and may well work for you! - CPB

Steve Reeves' Favorite Classic Physique Workout Routine!

2008-10-16T23:29:00.000-07:00

(Above: Steve Reeves doing dumbbell incline presses)

It is very instructive to look at the routines of the Golden Age champs to see what training without steroids was like. Below is one of Steve Reeves' favorite routines. It appeared in an article that he wrote in the May 1951 issue of Joe Weider's Your Physique magazine.

Steve's routine is a full-body workout which he did 3 days a week (e.g., M, W, and F). He used a great deal of concentration when doing the exercise and performed each set "all out" (or to failure). Each exercise was done in a strict style, resting 45-60 seconds between sets and 2 minutes between different exercises.

1. Incline dumbbell press - 3 sets, 8-12 reps (using descending poundages)

2. Breathing front squat - 3 sets, 15 reps (superset with the following exercise)

3. Dumbell laterals/flyes - 3 sets, 15 reps

4. Seated barbell curls - 3 sets, 12 reps (getting the negative reps on the way down)

5. Alternate dumbbell forward raise - 2 sets, 15 reps

6. Bent over rows - 2 sets, 12 reps

7. One arm rows - 2 sets, 12 reps

8. Splits with barbell - 1 set, until breathless

9. Alternative raise lying - 2 sets, 15 reps

10. Good morning exercise - 1 set, 15 reps

11. Dumbbell french press - 3 sets, 12 reps

12. Leg press machine calf raises - 1 set, 30-40 reps

13. Bench press - 2 sets, 12 reps

That's it! This is a routine that he used at his advanced level! So it is not for a beginning or intermediate classic physique builder.

Look at the total number of sets he is doing for each body part:

1. Chest - 8 sets

2. Thighs - 4 sets

3. Biceps - 3 sets

4. Deltoids - 4 sets

5. Lats - 6 sets

6. Lower Back - 1 set

7. Triceps - 3 sets

8. Calves - 1 set

Of course, some of the compound movements like bench presses also hit the triceps and anterior delts as well as chest, so the situation is a bit more complicated than outlined above. Nevertheless, we can still see that the total number of sets for each body part is much lower than is typically seen today (just open any modern muscle mag).

Why? First, Steve was not on steroids, so muscles under natural conditions are easily overworked if too many sets are employed. Second, he is using a great deal of mental concentration and focusing intently on the muscle fibers being worked (instead of talking, listening to music, getting distracted, etc). Third, he is using weights heavy enough to cause failure at the reps indicated. Fourth, he is getting the negative reps on the way down.

Joe Weider was so impressed by Steve's ability to concentrate and get results that he said in his book, Brothers of Iron, that Steve "could get more, out of less, than anybody I knew. He'd go to the gym and make phenomenal gains with shorter workouts than the other guys, lifting only medium heavy, and beat fellows who lifted huge and trained until they fell over. To his credit, Steve trained very efficiently with no down time and no wasted motion."

Our point is that training under natural conditions is very different than training under steroids This can be seen easily when comparing the relatively low volume (low sets) workouts of the Golden Age (1940s and 50s) to the high volume (high sets) workouts of the Chemical Age (the 1960s to the present). So, if our goal is to build a classic physique naturally, then we can learn best from the champs of the Golden Age (like Steve Reeves) who knew best how to do it! - CPB

Eugen Sandow: Founder of Modern, Classic Physique Building!

2008-10-12T23:47:00.000-07:00

(above left: Eugen Sandow; above right: Farnese Hercules)

If we were to look to a founder of modern, classic physique building, our search would take us back to Eugen Sandow. Sandow was a very popular strongman of the late 19th and early 20th centuries who lived most of his life in England. Unlike some other strongmen of his era, his physique was not rotund or ponderous, but instead was muscular, symetrical, and well-defined. He soon realized that his popularity was due as much to his classic physique as it was to his feats of strength.

With Sandow, we see all the elements that would later flower in the Golden Age of Classic Physique Building (the 1940s and 50s). He started his own magazine, Physical Culture (later renamed as Sandow's Magazine of Physical Culture), published books and courses on training, sold exercise equipment, opened his own gyms (Physical Culture studios), posed for physique photos, and even sold his own supplements (Sandow's Health and Strength Cocoa). He also sponsored the first, large-scale, national physique contest called "The Great Competition" (in 1901) which involved a series of qualifying contests at the regional level.

In the photos above, it is significant that you can see Sandow (left) recreating the pose of the Farnese Hercules (an ancient Greek sculpture). This demonstrates Sandow's clear recognition and promotion of the classic ideal in physical development. From this beginning, classic physique building would flower in the Golden Age (the 1940s and 50s) and then decline and dissappear in the 1960s as chemically-enhanced bodybuilding took over the scene.

It is our hope that through our efforts, and with your help, we can bring about a Renaissance of Classic Physique Building in the 21st century! To learn more about Sandow, please visit http://www.sandowplus.co.uk/ and http://www.sandowmuseum.com/. - CPB

Classic Physique Appeal in the Golden Age!

2008-10-06T23:48:00.000-07:00

(Above photo: Cover of a Joe Weider "Course/Catalog" circa 1958)

How different was the Golden Age of Classic Physique Building (the 1940s and 50s) from today's mainstream bodybuilding world! Some of the differences are captured above on the cover of Joe Weider's 1958 "Course/Catalog" - Eating for Super-Muscles, Super-Vitality. Look closely at the images on this cover. What do you see? How was Joe able to market the classic physique of the Golden Age?

First, we see Joe Weider himself depicted with a classic physique holding a trophy - the image of a champion. You can even see a light glow about him - almost a "halo" type of effect indicating "greatness." Below him are images of a discus thrower, a weightlifter, two football players, and a boxer - in other words, various representatives of athletics. At the bottom right is a well-built man (with a classic physique) holding an adoring female in his arms at the beach.

So what is the message here? The message is directed to "everyman" or "every teenager" that if you build a classic physique, you will not only follow in the footsteps of the champions, you might even become one yourself AND your classic physique will make you better at athletics AND give you "sex appeal."

When you look at the classic physiques of the 40s and 50s (like those of Steve Reeves, Clancy Ross, Armand Tanny, George Eiferman, Alan Stephan, etc), this message is totally believable! First, it was not a major stretch of imagination to believe that with a few years of working out, you too could have a physique like the champions. Second, a person with a classic physique certainly did look like he could excel at practically any sport. Third, it was completely believable that a guy with a classic physique could more easily attract members of the opposite sex.

So Joe's message/marketing was right on target. How many guys in those days sent away for muscle building courses because they wanted to look like the classic physique champions, be better at sports, and be more attractive to women? Quite a lot! Of course, in the Golden Age (before steroids), there were many muscle building courses available through the muscle mags.

For those interested in building a classic physique today, those messages and motivations still hold true. With a few years of proper training, proper nutrition, and proper rest, a person today can still build a classic physique like the Golden Age champs! Such a physique will certainly make a person better in sports. Women today do find such a physique attractive! And the best thing is that building a classic physique will make you healthier, more confident, and happier!

So stay tuned to CPB! If there is enough interest, CPB will collect and organize the info from the Golden Age into courses and make them available soon next year (please see and take our poll on the sidebar). In doing so, we can side-step the "muddy pool" of the chemically-spoiled mainstream bodybuilding world and drink directly from the "pure fountain" of the Golden Age! It is still there for the taking! - CPB

Steve Reeves' Intermediate Workout Routine

2008-10-02T08:19:00.000-07:00

(Above: Steve Reeves doing incline presses)

In a previous post, we discussed Steve Reeves' beginning workout routine (click on the sidebar label "beginning workout routine"). It was a routine that he put together, at the age of 16 (in 1942), after doing a lot of reading in magazines such as Bob Hoffman's Strength and Health. Steve said that it was a good routine and that he gained about 8 pounds on it in about 4 months.

After that, Steve started to train in Ed Yarick's Gym in Oakland, CA. This was one of the premier gyms on the West Coast in the early 1940s. Ed put Steve on an intermediate workout routine that Steve called his "Second Workout Schedule." In just four months on this routine under Ed's supervision, Steve gained 30 pounds!

Now, we must remember that Steve was 16 and so he had a lot of natural, high levels of testosterone circulating in his system. Under Ed's supervision, he was also resting and eating properly. But, that being said, this is a great, full body routine of 14 exercises that can produce results in a short period of time for the intermediate classic physique builder!

Here is the routine (amwp = as much weight as possible):

Warm-Up: Dumbbell Swings Exercises

1. Upright Rowing - 3 sets, 15-20 reps (use moderate weight)

2. Bench Press - 3 sets, 8-12 reps (amwp)

3. 1 Arm Dumbbell Rows - 3 sets, 8-12 reps (amwp)

4. Dumbbell Flyes - 3 sets, 8-12 reps (amwp)

5. Incline Press - 3 sets, 8-12 reps (decreasing weight each set)

6. Triceps Pushdowns - 3 sets, 8-12 reps (amwp)

7. Barbell Curls - 3 sets, 8-12 reps (amwp)

8. Seated Dumbbell Curls - 3 sets, 8-12 reps (amwp)

9. Full Squats - 3 sets, 8-12 reps (amwp)

superset with:

10. Pullovers - 3 sets, 8-12 reps (amwp)

11. Breathing Squats - 1 set, 20 reps (amwp)

superset with:

12. Breathing Pullovers - 1 set 20 reps (amwp)

13. Deadlifts, 2 sets, 8-12 reps (amwp)

14. Good Mornings - 2 sets, 8-12 reps (amwp)

So there you have it! This is a full body routine that Steve followed 3 days a week (e.g., M, W, and F). Today, there is scientific research that shows that exercises such as squats release a substantial amount of testosterone. So doing a full body routine with squats can result in an extra boost of growth for the entire body. In the Golden Age of Classic Physique Building (the 1940s and 50s), they didn't have this research, but they knew this from their own training experience. Certainly, Steve made great gains on this routine in 4 months!

For complete exercise descriptions and other insights into his training, see Steve's book Building the Classic Physique the Natural Way which is available through the Steve Reeves International Society at http://www.stevereeves.com/. It is a great book that we highly recommend.

We report Steve's intermediate routine - without any changes - for historical purposes. This is indeed the routine that he actually followed. However, CPB does not recommend doing the "Good Morning" exercise because we feel it is too easy to get injured. We believe Steve's routine would be just fine if this one exercise were dropped.

This isn't the only type of intermediate training schedule that we find in the Golden Age. There are many other routines. However, this one certainly worked for Steve. So if you are an intermediate classic physique builder, perhaps it can work for you as well! - CPB

Classic Physique Building Inspiration: The Films of Reg Park!

2008-09-25T08:47:00.000-07:00

(Photo above: Reg Park; Mr. Britain 1949; Mr. Europe 1950; Mr. Universe 1951; Mr. Universe - Pro 1958, 1965)

Need some more classic physique building inspiration? Check out the films of classic physique building champion Reg Park! After Steve Reeves opened the way with his "Hercules" and "Hercules Unchained" films in the late 1950s, others took over the role of Hercules in a variety of classic muscle movies in the early 1960s. Reg starred in 5 films:

1) Hercules and the Captive Women (1961)
2) Hercules in the Haunted World (1961)
3) Hercules, the Prisoner of Evil (1964)
4) Maciste in King Solomon's Mines (1964)
5) Hercules the Avenger (1965)

The films are all available today in DVD format and there are many places, such as http://www.amazon.com/, where you can purchase them.

Reg had a more "rugged look" than Steve Reeves, but like Steve, he was "all natural." Check out our new clips from his film "Hercules in the Haunted World" (on the sidebar). He was and still is a great inspiration to any aspiring classic physique builder! - CPB

Classic Physique Builder Zine? Please Take Our New Poll.

2008-09-18T20:02:00.000-07:00

(Photo above left: modern muscle mag Muscular Development, above right: Golden-Age mag Your Physique)

Are you frustrated with the modern, mainstream bodybuilding mags? We are. Just to find the table of contents, you often have to wade through 20+ pages of supplement ads! Then, of course, there is page after page of images of steroid-enhanced bodybuilders - despite the fact that most weight trainers have no desire to emulate that kind of physique.

In some mags, there is the open promotion of steroid use - to the point where they even devote a section of their table of contents to "Drugs." This preoccupation with steroids is reflected in ads for supplements that have steroid sounding names or are touted as "legal steroids."

Try reading any article on nutrition and what do you find? Half the time, the "article" that poses as a "research report" is really an ad for some supplement. And whether it is really an ad or a legitimate article, it seems that you need a degree in biochemistry to understand it! A lot of scientific studies may be cited to impress, but these articles often leave you wondering what their "findings" actually mean in terms of any real effect in making gains.

Now, when you get to an actual training article, the steroid-enhanced bodybuilders depicted are often posed with "grimacing," "growling," or "scowling" expressions, perhaps to emphasize the "monstrous" or "freaky" nature of their physiques. The photos are rarely attractive, inspiring, or uplifting. If you read the article and training advice that they give, you are left to wonder whether this advice, which works for steroid-users, will actually work for those who aren't on the "juice!"

Then, there is the shear volume of the ads! We have regularly counted the pages of the ads - which often add up to be more than half the total pages of the modern muscle mags! It is tough to locate the articles among all the ads!

This is not what the mags of the Golden Age (1940s and 50s) were like! Back then, the table of contents was typically on the 3rd page (just after the cover). The photos were of inspiring, classic physiques that were attractive and attainable. The articles were up front and center... easy to locate and read. The training advice was simple and straightforward and was based on what really worked in the gym. You could actually apply the advice and see the results for yourself - and you didn't need a degree in biochem or exercise physiology in order to understand it! There were no steroids back then, so you never had to wonder if the advice would work for a non-steroid user. The ads were far fewer and were mostly for barbells & dumbbells and training courses (ever see a weight training course advertised in a modern muscle mag?). It was impossible to confuse an "ad" for an "article." The goal promoted and valued was to attain a classic physique - one that was healthy and full of vitality.

Our frustration with the modern muscle mags has led us to the idea of putting our own muscle mag together - Classic Physique Builder Zine. A zine (rather than a magazine) is a grass roots magazine that anyone can put together. We would base Classic Physique Builder Zine after the mags of the Golden Age (like Your Physique and Muscle Power) and fill it with more in-depth articles on the methods of the Golden Age and inspiring photos of the Golden Age champs. We would put it into .pdf format and email for free to anyone who is interested. You could then print it out, put 3 staples in it, and have your own copy of a modern, Golden-Age type muscle mag! We are thinking of perhaps starting with bi-monthly issues (one issue every 2 months).

We think Classic Physique Builder Zine would fill a void for those of us that are put off by the modern bodybuilding or fitness mags and who just want to focus on getting simple and straight information about how to build a classic physique. We have an incredible archive of material from the Golden Age of Classic Physique Building that we would like to share with like-minded individuals. This zine (which would complement our CPB Blog) just might be the way to do it!

What do you think? Let us know! So far, in our first poll, there seems to be great interest in CPB classic physique training courses (based on info from the Golden Age) - so we will do our best to offer these in the near future. But, please take our new poll (that you will find on the sidebar) and let us know if a modern, Golden Age-type muscle zine (Classic Physique Builder Zine) would be something that you would be interested in. By the way, we have not tried to publicize our CPB Blog. We are hoping that "word of mouth" recommendations will grow our ranks and attract more readers. So if you like our CPB Blog, then spread the word! Eventually, together we can create a Renaissance of Classic Physique Building! And you can play an important part of that movement! - CPB

Classic Physique Champion - Clancy Ross!

2008-09-14T01:55:00.000-07:00

Meet Classic Physique Champion Clancy Ross (photo above) - Mr. America 1945, Mr. Pro America 1946, Mr. USA 1948. Clancy was known as "King of the Bodybuilders" back in the Golden Age (the 1940s and 50s). He was born in 1923 and passed away this year at the age of 85.

There are many good things we could say about Clancy. In addition to being a champion, he owned his own gym and wrote articles for Joe Weider's Your Physique, Muscle Power, and Muscle Builder mags. He competed against the likes of Alan Stephan, George Eiferman, and Steve Reeves and was one of the few to beat Steve Reeves in a contest.

Just look at his classic physique! It is powerful, muscular, symmetrical, and yet attractive. There is no hint of over-development or extreme definition. He is in no way fat. He has muscular definition, yet he doesn't look like an "airbrush-tanned, dissecting-room cadaver". Instead, his skin and entire physique has a healthy glow! His physique is reminescent of a classical Greek god! It is in no way "cartoonish." He is a great role model for aspiring, classic physique builders of today!

Now take a second look at his incredible physique and realize that at the time of this photo, modern nutritional supplements (like creatine, NO and testosterone boosters, pump enhancers, anabolic agents, fat burners, etc) did not exist! Even protein powders did not exist at that time. The first protein powders for bodybuilders didn't appear until 1950-51! All they had, up until that time, was proper training, proper nutrition, and proper rest. How's that for an "eye-opener?"

There is something else you can see in the photo. He is pictured holding a classical Greek column. This shows you that the classical ideal was clearly valued in the Golden Age. It was a healthy ideal which inspired the Golden Age and one which can still inspire us today! - CPB

Alan Stephan's Abbreviated Beginners Prep Routine for a Classic Physique!

2008-09-08T11:33:00.000-07:00

(photo above - Alan Stephan, Mr. America 1946)

Are you an absolute beginner? Would you like to build a classic physique? Are you confused by all the mainstream muscle mags as to what kind of routine you should follow? Don't worry! We have a nice, absolute beginner's routine from the Golden Age of Classic Physique Building (the 1940s and 50s) that can help get you started! It was offered by Alan Stephan, Mr America 1946 in Joe Weider's Your Physique Magazine (Feb, 52 issue).

This routine is, what we would call today, an "abbreviated" routine - a very short workout of only 4 exercises - that is designed to get the absolute beginner started out in the right direction. The 4 exercises are compound (or basic) exercises which work multiple groups of muscles at the same time. This program was meant to be followed for 2 to 3 months prior to beginning a more comprehensive bodybuilding course.

If you have never lifted a weight before and have lived a sedentary life, then Alan recommended 3-4 weeks of conditioning doing walking, running, push ups, and deep knee bends before starting this program.

For this program, he recommended getting plenty of rest (9 hrs of sleep each night) and relaxation and a high protein diet consisting of meats, milk, and plenty of fruits and vegetables.

Alan said that you can see great improvements in a few weeks, in following such a program, but don't let anyone tell you that you will get a "Mr. America Physique" in a few months. It will take persistence, hard work, and following a good, comprehensive course of training.

But great things begin with the first few steps! So here is the program:

1. Bench Press, 8-12 reps, 1 set

2. Breathing Squats, 8-12 reps, 1 set

3. Bent Over Rows, 8-12 reps, 1 set

4. Press Behind Neck, 8-12 reps, 1et

Each exercise is to be done for 1 set. Pick a weight that allows you to complete only 8 reps. Then, each workout, try to increase your reps until you reach 12. When you can complete 12, then increase the weight at your next workout. Continue in this way for the course of the program. Do this program 3 days a week (e.g., M, W, F or T, Th, Sa),

For the bench press, make sure you have friends to act as "spotters". Or, these days, you can do bench presses on a Smith Machine where you can set the locks so that the bar will stop before hitting your chest.

For the breathing squats, between each squat, take 3 deep breaths. Breathing squats really kick up the metabolism and natural growth mechanisms!

For the bent over rows, keep the knees slightly bent and grasp the bar with a wide grip. Use a strict form.

For the press behind neck, perform it in a seated position. Warm-up your shoulders before hand and be careful not to use too much weight in the beginning until you know how much you can really handle.

Don't worry about doing multiple sets! By fighting to increase your reps and weights at each workout, you will be getting stronger and getting bigger. After 2 or 3 months, when you notice the gains (in strength and/or size) coming to a halt, then it will be time to switch to another beginner's program. There are many good beginner's programs to follow up Alan's Prep Routine (e.g., see Steve Reeve's beginning program by clicking on our "beginning workout routine" label on the sidebar) that will introduce you to the "set system" soon enough!

Also, don't worry that you are not doing direct exercises for each body part. The bench presses work your chest, shoulders, triceps, and even forearms. The breathing squats work your lower body. The bent over rows work your back and biceps. The press behind neck works your shoulders, triceps, and trapezius. So most of your body - and all the large muscle groups - are getting worked in this program!

CPB recommends starting a training log to keep track of your reps and poundages for each exercise. Don't rely on just your memory. It is critical, for making gains, to increase your reps and weights each workout if you can. So you really need to know what you did at your last workout. You need to be very systematic in your training. You don't want to be one of those who wonders around the gym, doing endless numbers of sets and reps, and getting nowhere. We are sure you want to use "Golden Age Methods to attain a Golden Age Physique!" - CPB

Classic Physique Goal Setting - Train for Proportion & Symmetry, Not Just Size!

2008-09-03T17:04:00.000-07:00

(Photo above: Steve Reeves, Mr. America 1947, Mr World 1948, Mr Universe 1950)

Once you've decided to embark on your destination of building a classic physique, the next step is to have a good "road map." It is critical, at the outset, that (1) you have a clear understanding of what a classic physique is, and (2) clear goals in terms of size and symmetry.

In previous posts (click on the Classic Physique Ideal and Classic Physique vs Hulk-like Physique labels on the side bar), we have reviewed the characteristics of a classic physique. The basic symmetry and proportion goals for a classic physique are:

1) neck, arms, and calves measure the same (or very close)

2) broad shoulders (without overdeveloped traps),

3) narrow waist and hips (with broad shoulders to create that "V-taper")

4) straight legs (without overdeveloped adductors)

In terms of size goals, a good place to start is by becoming familiar with the measurements of the Mr. America champions of the pre-steroid, Golden Age of Classic Physique Building (1940-1959/60). You can find an article at the musclememory website that lists their measurements by clicking here: http://www.musclememory.com/articles/MrAsizes.html. Look at their height and compare it to your own. Look at the size of their neck or arm. That will give you a good idea of what you can shoot for in terms of size. Now, perhaps you might have larger bone structure and can be a bit bigger, or perhaps you have smaller bone structure and will be a bit smaller. But it gives you a good, ball-park starting size goal. Once you see their arm or neck measurement (for your height), then you have a general size goal.

How can you apply these symmetry and size goals? Let's give an example. First, measure your neck, arm, and calves. Which of these three is the largest? Let's suppose that your neck is the largest measurement. Perhaps arms are next, with calves being the smallest. In that case, the first step would be to bring your arms and calves up to your neck measurement. Because your arms are larger than your calves, they will probably reach the goal first. After that, then you would focus more on your calves (backing off a bit on arms) - until all 3 (neck, arms, and calves) finally have the same measurement. Then, with your body in symmetry, you would adjust your training to bring up the mass for all three until your reached your overall size goal. The point is that your goal, at the outset, should be proportion & symmetry, not just size.

When Steve Reeves began building his classic physique as a beginner, his calves were already 16 inches, while his arms were only 13 inches. So he didn't even train his calves at all until his arms and neck matched his calves. Then, when they all measured 16 inches, he then brought up their mass together until they all measured 18 1/4 inches. So, as a beginner, his goal was proportion and symmetry, not just size.

By the way, Steve did not directly train his abs! Why? He didn't want to make his waist larger - which would reduce his shoulder-waist "V-taper". We all have "six-packs" already (that is the way the rectus abdominis is naturally constructed) and it is a proper definition diet that will bring them out. Exercising the abs and obliques will only make the waist larger - which is not desirable for a classic physique. So think twice before you do all those side bends! If your waist is not naturally narrow, it is even more important not to increase the size of the muscles of the waist! Ab training is really "in" these days, but just be careful. Keep a close eye on your waist measurement, and if ab training is making your waist larger, then you will probably want to "back off" if you want to build a classic physique.

So keep your symmetry and size goals clearly in mind at the outset. Adjust your training to achieve those goals. With a clear "road map" of these goals, you will reach your destination more easily and won't fall into the trap of just building the "T-shirt" muscles (biceps and chest) while walking around on "tooth-pick" legs - a common site in today's gym's and fitness centers!

There is much more that we could say here, but this is perhaps enough to get you going in the right direction! - CPB

Classic Physique Definition

2008-08-27T12:13:00.000-07:00

Above left photo: Rich Gaspari - mainstream bodybuilder. Above right: Steve Reeves - classic physique builder

There is a real difference between in definition between the classic physique builder and a mainstream, chemically-enhanced, bodybuilder.

In the Golden Age, muscular definition was valued, but it was also expected that the skin should have a healthy glow and look about it. As Vince Gironda once found out in a competition he lost, the judges were not impressed with an "overly-defined" physique. According to their standards, it was in-fact possible to have "too much definition." Here is what Joe Weider said in an article on "Bulk and Cuts for the Legs" regarding definition in 1961 "The 'cuts' must be carved where they will enhance the esthetic appearance of the leg without making the bodybuilder look like a skinless cadaver used for anatomical instruction in a Medical College."

With the advent of steroids and other pharmaceuticals (e.g., diuretics), it was possible to achieve paper-thin skin with a very low percentage of body fat. This led to the "shredded" or "ripped" look where every muscle striation and every cutaneous vein could be seen. So what happenned? Mainstream, drug-enhanced, bodybuilders began to go to the extreme in definition (as they did with size) so that the "healthy glow of the skin" (which is due to a healthy degree of body fat) was lost and "the more ripped they were the better." So they all began to look like dissecting room cadavers. (See above left photo of Rich Gaspari - mainstream bodybuilder).

For classic physique builders, muscular definition is valued, but not the overly "ripped" or "shredded" look. Muscles should be well-defined, with muscle separation, and some natural vascularity. But the skin should have a healthy glow - which cannot be achieved with excessively low levels of body fat. The classic physique ideal embodies the look of "radiating health and vitality." This is not the dead look of a dissecting room cadaver. (See above right photo of Steve Reeves - classic physique builder).

Classic physique builders are not impressed with seeing striations in someone's gluts. They are not impressed with seeing every cutaneous vein popping out. They have no need of NO boosters to increase vascular size to the extreme. The classic physique builder look is a natural, vital, muscular, powerful, symmetrical, and atractive one. They may carry a higher degree of body fat (than modern mainstream, chemically-dependent, bodybuilders) - but that is what is necessary and desirable to truly have a classic physique that radiates with "health and vitality!"

Muscular definition - yes! Overly "ripped" and "shredded" - no need! - CPB

Mainstream Bodybuilding Ideal - Cartoons!

2008-08-21T00:21:00.000-07:00

Above: Ronnie Coleman - Mr Olympia (Left), He-Man Cartoon Character (Right)

Check out our new video on mainstream bodybuilding's ideal (see the video side bar)! We weren't kidding in our last post when we said that the goals and ideals of classic physique building are totally different from that of mainstream, drug-enhanced, bodybuilding. Hear for yourself that the drug-users' idols are cartoon characters like "He-man," the "X-men," and "The Thing" (from the Fantastic Four).

No wonder their physiques look "cartoonish" (see photos above)! And to think that the only way they can achieve this worthy (?) goal is by pumping their bodies full of steroids, HGH, insulin and other health-destroying drugs! What are they thinking?

At the beginning of the clip, you can see the large "roid guts" of the top contendors. At the end of the clip, you get a few seconds of the tradegy of women's mainstream bodybuilding and fitness competition.

To our point - classic physique building and modern, mainstream bodybuilding are very different in their ideals and goals! It is said that Steve Reeves not only aspired to attain a classic physique, but he also wanted to be the healthiest man alive! By the way, his idol was John Grimek - another classic physique champion. What a difference indeed! - CPB

Classic Physique Building vs Bodybuilding

2008-08-18T15:52:00.000-07:00

Photos above: Flex (mainstream bodybuilding mag) and Muscle Power (classic physique building mag from the Golden Age)

If you visit the mainstream bodybuilding sites, blogs, and forums, you certainly find many people who value the classic physique ideal and long to see a return to it in the world of mainstream bodybuilding. However, sad to say, that will most probably never happen!

Since the advent of steroids, mainstream bodybuilding has evolved into what is now an EXTREME SPORT. It has succumbed completely to the spectre of GIGANTISM that was warned against by the magazine writers of the Golden Age. The main value of modern bodybuilding has become "SIZE AT ALL COSTS." Thus, mainstream bodybuilding can no longer be considered a healthy activity. How can it be healthy to carry so much body mass and to ingest/inject steroids, HGH, insulin, etc, in order to do it? Yet all of the mainstream bodybuilding mags hold up and promote this value! Apparently the SHOCK and ENTERTAINMENT value of GIGANTISM over-rides all other considerations.

Certainly, the mainstream bodybuilding mags may occasionally give lip service to the classic physique ideal. But even those who try to engage in "natural bodybuilding" are marginalized. The "juicing affecionados" in the mainstream forums will easily tell anyone "this is not the 1940s or 50s anymore" - as if the mainstream, drug-ridden world of bodybuilding is so much of an improvement! Perhaps in their eyes, it is.

Well...to each his own. If this is what the mainstream bodybuilding world has become and will continue to be, then so be it. We do not have to follow. We should perhaps grant them the term "bodybuilding" because this term has now become so closely associated with "steroids and drugs" - so much so that "bodybuilding" is now perceived by the public as an unhealthy activity.

Instead, we will use the term CLASSIC PHYSIQUE BUILDING to describe our activity. For us, it is still effectively the 1940s and 50s (the Golden Age) - because we today (as in those times) endeavor to build our bodies naturally to achieve a healthy, aesthetically-pleasing, classic physique. The human body has not changed since the Golden Age, so the methods they perfected then to build classic physiques can be used just as well today!

Some of the tools (e.g. "weights") and principles (e.g., progressive resistance/overload) of "classic physique builders" may be similar to those of the mainstream "bodybuilders," but our training and ultimate goals are very, very different. We have our own classic physique goals, role models, training methods and tools. They have theirs. We lay claim to the Golden Age when bodybuilding was truly "classic physique building." They have all but forgotten their own history and see little value in it.

So let there be no confusion. We are interested in CLASSIC PHYSIQUE BUILDING not mainstream bodybuilding! The mainstream bodybuilding world has little to offer us. Let them go their own way! Together, we followers of the classic ideal must create our own sane and healthy world. We offer Classic Physique Builder as a first step toward this goal! - CPB