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The Colorado Experiment: Fact or Fiction

Did Casey Viator Really Gain 63 Pounds of Muscle in 28 Days?
by Ellington Darden, PhD | 06/13/16

TheColoradoExperimenttookplaceinMayof1973atColoradoStateUniversity.Thepurposeoftheexperimentwastoproducea
highlevelofmusculargrowthbytrainingCaseyViatoreveryotherday,or14timesin28days,inasuperviseduniversitysetting.

NautilusinventorArthurJonespersonallytrainedCaseyforeveryworkout.Trainingwasintense,progressive,andinvolveda
negativeonlyrepetitionstyleon50percentoftheexercises.

Duringthefirstweekalone,Viatorgained27.25poundsofsolidmuscle.Repeat:That's27.25poundsofmusclein7days,oran
averageof3.9poundsofmuscleperday.Thefactsshowthatduringweek1,Viatorgained20.25poundsofbodyweightandlost7
poundsoffat,foratotalof27.25poundsofmusclemass.

Viator'soverallmusclemassgainin28dayswas63.21pounds.Thatwasanaveragemusclemassincreaseof2.26poundsper
day.

Therearealotofspeculations,accusations,andoutrighturbanmythsabouttheColoradoExperiment.Somearehumorous,some
areaboutdisbelief,andothersaremalicious.I'lladdressallofthembelow,buttheinarguablefactis,CaseyViatorgainedan
enormousamountofmuscleinaveryshorttime.

CASEYVIATORCOLORADOEXPERIMENTBEFOREANDAFTERPHOTOS

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All 14 Colorado Experiment Workouts are at the end of this article. (https://www.t-nation.com/workouts/the-
colorado-experiment-fact-or-fiction#workouts)

My Connection
ThemonthfollowingtheColoradoExperimentIwasattheAAUMr.AmericacontestinWilliamsport,Pennsylvania,whenArthur
JonesandCaseyViatorreleasedpreliminaryinformationabouttheresults.

InJulyof1973,JonesrecruitedmetobecomeDirectorofResearchforNautilusSports/MedicalIndustries,andIworkedinthat
capacityfor20years.OneofmyfirstprojectsatNautiluswastobecomeveryfamiliarwiththeColoradoExperiment.Joneshada
folderthatcontainedalltheworkoutroutinesandJones'swife,Liza,hadanotebookthatsheusedtorecordViator'sdailyfood
intake.Istillhavecopiesofthatmaterial.

ELLINGTONDARDENCOLLEGIATEMRAMERICA,1972

Alltherelevantdatawereseparatedandassembled.NautilusprintedanddistributedthousandsofbrochuresontheColorado
Experiment.Ipublishedtheresultsinseveralofmybooks,andthreeorfourotherauthorsdidthesame.

MyownhistorywithViatorgoesbacksomefouryearsearlierthantheColoradoExperiment.IfirstmetCaseyinabodybuilding
contestinTexasin1969andcompetedagainsthimforthenexttwoyears.WhileattheNautilusheadquartersinLakeHelen,
Florida,from1973to1980,ItrainedandphotographedCaseynumeroustimes,especiallyinpreparationforthe1978NABBAMr.
Universecontest.

ConcerningJones,ImethiminAugustof1970attheAAUMr.USAcontestinNewOrleansandvisitedhiminLakeHelen,Florida,
multipletimesoverthenextthreeyears.IkeptinregularcontactwithJonesuntilhediedin2007.

Now,let'sgettotheactualfacts,figures,andfictionoftheColoradoExperiment.

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CASEYVIATOR,CIRCA1982

The Facts
BeforeIaddresssomeofthefictionsurroundingtheColoradoExperiment,herearethepertinentfactsyouneedtoknow:

1.FactOnApril30,1973,preexperimentmeasurementsweretakenofCaseyViator'sbodycompositionbyDr.James
Johnson,AssociateProfessor,DepartmentofRadiology,ColoradoStateUniversity.

2.FactCaseyViator,age21,ataheightof5feet8inches,hadastartingweightof166.87pounds.Hispercentageofbodyfat,
asmeasuredbythe"potassiumwholebodycounter,"was13.8percent.

3.FactTheexperimentwasconductedfromMay1,1973,throughMay29,1973,foranelapsedperiodof28days.

4.FactNospecialfoodsupplementswereused.Nogrowthdrugsorsteroidswereengaged.Areasonablywellbalanceddiet
wasconsumed,withViatoreatingsixmealsperday.

5.FactThelastweekofApril1973,20piecesofNautilusequipment,includingsomenegativetypeprototypes,weredelivered
andmovedintoDr.ElliotPlese'sExercisePhysiologyLaboratoryatColoradoStateUniversityinFortCollins,Colorado.

6.FactArthurJonesandCaseyViatorflewintoFortCollinsandremaineduntiltheendofMay.

7.FactArthurJonespersonallytrainedCaseyandpushedhimtohislimitoneachexercise.Viator'sroutinesaveraged12
exercises.Eachworkoutaveraged33.6minutes.

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8.FactViator'sendingbodyweightwas212.15poundswith2.47percentbodyfat.Thatwasanincreaseof45.28poundsof
bodyweight,whichincludedalossof17.93poundsoffat.

9.FactDuringthefirstweekalone,Viatorgained27.25poundsofsolidmuscle.Repeat:That's27.25poundsofmusclein7
days,almost4poundsofmuscleperday.Thefactsshowthatduringweek1,Viatorgained20.25poundsofbodyweightandlost7
poundsoffat,foratotalof27.25poundsofmusclemass.

10.FactViator'soverallmusclemassgainin28dayswas63.21pounds.Thatwasanaveragemusclemassincreaseof2.26
poundsperday.

The Criticism

"Casey was far from average, and he was rebuilding muscle he had lost."
Topreventanymisunderstanding,JoneswascarefultoalwaysnotethatViator'sresultswereanythingbutaverage.Theywere
exceptionalmostnotablybecauseViatorwasanexceptionallygiftedathlete,withlongmusclebelliesthroughouthisbody.

JonesalsopointedoutthattwoyearsearlierViatorwonthe1971AAUMr.America,weighing218pounds.Afterwinningthe
contest,ViatortooksometimeofffromtrainingandreturnedinDecemberof1972,weighing200.5pounds.InearlyJanuaryof
1973,Viatorwasinvolvedinaseriousaccidentinvolvingawireextrusionmachine,andlostmostofthelittlefingeronhisright
hand.Then,healmostdiedfromanallergicreactiontoanantitetanusinjection.

Asaresult,fromJanuarythroughAprilof1973,Viatordidnotraining.Infact,mostofthetimehewasdepressedandhehadlittle
appetite.Hismusclesatrophied,andhelost33.63pounds,with18.75ofthepoundsbeingattributedtothenearfatalinjection.
Some,perhapsmost,ofViator'ssuccessfromtheColoradoExperimentwasthathewasrebuildingmusclethathehadalreadybuilt
twoyearsearlier.

"To gain that much muscle, Casey must have been on steroids."
CaseywasnotonsteroidsduringtheColoradoExperiment.ArthurJoneswasclearlyagainstanabolicdrugsofanykindandmade
thisclearinallhiswritings.HenotedinhisreportontheColoradoExperimentthat"theuseofsocalledgrowthdrugs(steroids)is
neithernecessarynordesirable."

InanticipationthatCaseymightbeaccusedoftakingdrugsduringtheexperiment,Arthurhiredthetoughestguyavailableto
shadowCasey24/7.Whowasthisguy?ItwasTomWood,andI'vespokenwithTomseveraltimesabouthisparticipationinthe
ColoradoExperimentandheconfirmsCaseydidnottakeanabolicsteroidsduringthe28daystudy.

"Jones force fed Casey Viator each day."

Arthurdidnotbelieveinforcefeedingorin"bulking"diets.AdailyfooddiarywaskeptforCaseyandeverythingheconsumedwas
meticulouslyrecorded.IpersonallyexaminedthisdiaryandcalculatedthetotalnumberofdailycaloriesCaseyingested.Henever
atemorethan5,000caloriesandmostdayswerecloserto4,000,whichisminimalconsideringthebrutalworkoutshewasgoing
through.

"Casey's before-and-after photos don't look like he actually gained 63.21 pounds of muscle."
Arthuremployedratherflatlighting,asopposedtocontrastlighting,becausehewantedtoinfluencethecoachingandmedical
professionsmorethanthebodybuildingworld.ExtrememuscularitywouldhavebeenaturnoffinthemarketthatJonesmost
wantedtoinfluence.

IvisitedwithCaseyshortlyafterthecompletionoftheColoradoExperimentandhetookoffhisshirtanddidsomeposes.His
physiqueinpersonwassignificantlymoremuscularandripped,comparedtotheflatnessthatwasdisplayedintheafter
photographs.

Additionally,Joneswasapreciseadministratorofcircumferencemeasurements,butheusedtheseparameterstosatisfyhisown
curiosityandthisdatawerenotpublished.However,shortlyaftertheColoradoExperiment,IaskedJonestoletmeseeCasey's
beforeandaftermeasurements.ThethirdtimeIpesteredhimforthenumbers,here'swhatArthurreported:

"Caseyadded21/8inchesoneachcontractedarm,57/8inchesonhischest,2inchesonhiswaist,and3inchesoneachthigh."
ArthurJones

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Consideringthosemeasurements,alongwiththeflatlightingofthecomparisonphotos,thenagainof45.28poundsofbodyweight
and63.21poundsofmuscleare,inmyview,muchmoreplausible.

"The Colorado Experiment is a hoax, because no one has ever come close to duplicating the results."
CaseyhadwhatIconsideredtobeoneinamilliongeneticsforbodybuilding.Soduplicatingtheresultswouldbeextremelydifficult,
especiallyconsideringViatorwasmostlyrebuildingmusclehehadpreviouslybuilt.Eventhoughtheydon'thavethegeneticsof
Casey,I'veputanumberofaboveaveragementhroughprogramssimilartotheColoradoExperiment.

Here are the muscle gains of eight of those subjects:

1.DavidHudlowbuilt18.5poundsofmusclein11days.DocumentedinTheNewHighIntensityTraining.

2.EddieMuellerbuilt18.25poundsofmusclein10weeks.DocumentedinMassiveMusclesin10Weeks.

3.ToddWatersbuilt15.25poundsofmusclein6weeks.DocumentedinHighIntensityStrengthTraining.

4.JeffTurnerbuilt18.25poundsofmusclein4weeks.DocumentedinGROW.

5.KeithWhitleybuilt29poundsofmusclein6weeks.DocumentedinBiggerMusclesin42Days.

6.DavidHammondbuilt22.5poundsofmusclein6weeks.DocumentedinBiggerMusclein42Days.

7.JoeWalkeradded17.38poundsofmusclein6weeks.DocumentedinTheBodyFatBreakthrough.

8.ShanePoolebuilt19.34poundsofmusclein6weeks.DocumentedinTheBodyFatBreakthrough.

Looking to the Future

I'vetriedtobeasstraightforwardaspossibleconcerningtheColoradoExperiment.AmIbiasedbecauseofmyexperienceswith
ArthurJonesandCaseyViator?Possibly,tosomedegree,becauseIreallylikedbothofthem.Ontheotherhand,Itrytokeep
objectivityintheforefrontofmythinking.

Lookingbacktothe1973ColoradoExperiment,ArthurJones'smajorgoalwastodemonstratetothecoachingandmedical
professionsthatrapidandlargescaleincreasesinmusclemassareproducedbytheproperapplicationofexercise.Jones's
marketingofViator'soverallresultscertainlyachievedtheawarenesshedesiredformanyyears.Jonesdidnot,however,anticipate
theferventinterestthestudygeneratedfrombodybuilders,ortheongoingspeculationthatithasreceivedformorethan40years.
AndneitherdidViator.

JonesdiedinhissleeponAugust28,2007.Hewas80yearsold.Viatordiedmuchyounger,atage62,fromanunexpectedheart
attackonSeptember4,2013.Theyarebothmissed.

MaythereexaminedandmorecompletefactsoftheColoradoExperimentcontinuetofascinateandprovoketheattentionof
bodybuildersthroughouttheworld.

The 14 Colorado Experiment Workouts

Thisisthefirsttimetheseworkoutshaveeverbeenpublishedanywhere.TheoriginalColoradoExperimentutilized20Nautilus
exercisemachines,someofwhichwerenegativeonlyprototypesthatwerenevercommerciallyavailable.

ThefollowingworkoutswereadaptedbyJonesandmeforusewithfreeweightsandafewconventionalstrengthtrainingmachines.
Arthurspeculatedthat,eventhoughtheseworkoutsdon'tincludespecializedNautilusmachines,theywouldstillproduceabout75
percentoftheresults.

Youprobablyhavethepotentialtogetverystronginthenegativeonlyexercises.Findingdependablespottersisakeyrequisitein
doingyourbestinreplicatingtheColoradoExperiment.Goodluck.

Exercise Guidelines

1.OneExtremelyIntenseSetPerformoneextremelyintensesetofeachexerciselistedinaworkout.You'veheardtheterm
"leaveitallinthegym."Iwantyouto"leaveitallintheset."Thistypeoftrainingisbrutallyhard.Andifyoufindyourselfwantingto
doanothersetofanexercise,restassured,you'redoingitdeadwrong.Someworkoutslistcertainexercisesmorethanonce,but
neverbacktoback.

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2.RegularStyleExerciseRegularstyleexerciseiswhereyouperformboththepositive(lifting)phaseandthelowering
(negative)phaseofeachrepetition.Performbothphasessmoothly,liftingtheweightin1to2secondsandloweringtheweightin2
to3seconds.Continueeachregularstyleexerciseuntilitsimpossibletodothefullrangepositivephase.

3.NegativeOnlyStyleExerciseYouneedoneortwospotterstoperformmostnegativeonlyexercises.Spottershelpyoulift
theweightintothestartingpositionsothatyoucanlowertheweight,unassisted.Loadthebarormachinewith30to40percent
moreresistancethanyoucouldregularlyhandle.Spottershelpyouliftthebarormovementarmtothetoppositionandmakea
smoothtransfertoyourcontractedmuscles.Youlowertheresistanceslowlybacktothestartingpositionin4to8seconds,and
repeattheproceduresfor6to8controllednegativeonlyrepetitions.Discontinueanegativeonlyexercisewhenyouareunableto
lowerweightin3seconds.

4.RepRangesForregularexercises,selectaweightthatallowstheperformanceofbetween7and10repetitions.For
negativeonlyexercises,selectaweightthatallowstheperformanceofbetween6and8repetitions.Onceyoucanperformthe
maximumofareprangeingoodform,add5percentmoreweightthenexttimeyoudotheexercise.

5.ProgressionAttemptconstantlytoincreasethenumberofrepetitionsoramountofweight,orboth.Neversacrificeformin
theattempttomakeprogress.

6.MetabolicConditioningMetabolicconditioningisanimportantpartoftheColoradoExperiment.Tomaximizethiseffect,
withoutlimitingstrengthandmusclegains,startoffbyrestingnomorethanoneminutebetweensets.Thegoal,however,isto
decreaserestperiodsto30seconds,whichshouldbedoneoverseveralworkouts.Decreasingrestperiodstooquicklywillimpair
strengthandmusclegains.

7.TrainingPartnerForbestgains,teamupwithaserioustrainingpartnerwhocanreinforceproperformandintensityoneach
exercise,aswellasspotyouonnegativeonlyexercises.Ifyoutrainwithapartner,donottaketurnsoneachexercise.Eachperson
shouldcompleteanentireworkoutpriortoswitchingtotheotherperson.

8.WorkoutJournalIt'sveryimportanttokeepaccuraterecordsdate,exercises,order,resistance,repetitions,andoverall
trainingtimeofeachworkout.

Complete exercise descriptions are listed at the end of the article. (https://www.t-nation.com/workouts/the-
colorado-experiment-fact-or-fiction#descriptions)

Workout #1
TUEMAY1,1973

1.StiffLeggedDeadliftwithBarbellRegular

2.LegExtensionMachineNegativeOnly

3.SquatwithBarbellRegular

4.LegCurlMachineNegativeOnly

5.BentArmedPulloverwithEZCurlBarRegular

6.LatMachinePulldowntoChestRegular

7.OverheadPresswithBarbellRegular

8.ChinUpNegativeOnly

9.OverheadTricepsExtensionwithDumbbellRegular

10.BicepsCurlwithBarbellNegativeOnly

Workout #2
WEDMAY2,1973

1.BentArmedPulloverwithEZCurlBarRegular

2.LatMachinePulldowntoChestRegular

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3.OverheadPresswithBarbellRegular

4.ChinUpNegativeOnly

5.BenchPresswithBarbellNegativeOnly

6.BicepsCurlwithBarbellNegativeOnly

7.OverheadTricepsExtensionwithDumbbellRegular

8.LateralRaisewithDumbbellsRegular

9.DipRegular

10.SquatwithBarbellRegular

Workout #3
THUMAY3,1973

1.BentArmedPulloverwithEZCurlBarRegular

2.BentOverRowwithBarbellRegular

3.OverheadPresswithBarbellRegular

4.ChinUpNegativeOnly

5.DipNegativeOnly

6.ShoulderShrugwithBarbellRegular

7.BenchPresswithBarbellNegativeOnly

8.BicepsCurlwithBarbellNegativeOnly

9.OverheadTricepsExtensionwithDumbbellRegular

10.BehindNeckChinUpNegativeOnly

11.LateralRaisewithDumbbellsRegular

12.LegExtensionMachineNegativeOnly

13.SquatwithBarbellRegular

14.LegCurlMachineNegativeOnly

Off
FRIMAY4,1973

Workout #4
SATMAY5,1973

1.BentArmedPulloverwithEZCurlBarRegular

2.LatMachinePulldowntoChestRegular

3.OverheadPresswithBarbellRegular

4.ChinUpRegular

5.BentOverRowwithBarbellRegular

6.DipRegular

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7.BicepsCurlwithBarbellNegativeOnly

8.OverheadTricepsExtensionwithDumbbellRegular

9.BicepsCurlwithBarbellNegativeOnly

10.LateralRaisewithDumbbellsRegular

11.SquatwithBarbellRegular

12.StiffLeggedDeadliftwithBarbellRegular

Off
SUNMAY6,1973

Workout #5
MONMAY7,1973

1.BentArmedPulloverwithEZCurlBarRegular

2.BentOverRowwithBarbellRegular

3.OverheadPresswithBarbellRegular

4.BicepsCurlwithBarbellNegativeOnly

5.BenchPresswithBarbellNegativeOnly

6.ChinUpNegativeOnly

7.OverheadTricepsExtensionwithDumbbellRegular

8.BicepsCurlwithBarbellNegativeOnly

9.LateralRaisewithDumbbellsRegular

10.StiffLeggedDeadliftwithBarbellRegular

11.LegExtensionMachineNegativeOnly

12.SquatwithBarbellRegular

Off
TUEMAY8,1973

Off
WEDMAY9,1973

Workout #6
THUMAY10,1973

1.ChinUpRegular

2.DipRegular

3.BicepsCurlwithBarbellNegativeOnly

4.OverheadTricepsExtensionwithDumbbellRegular

5.ShoulderShrugwithBarbellRegular

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6.OverheadPresswithBarbellRegular

7.DipRegular

8.SquatwithBarbellRegular

Off
FRIMAY11,1973

Workout #7
SATMAY12,1973

1.BentArmedPulloverwithEZCurlBarRegular

2.LatMachinePulldowntoChestRegular

3.OverheadPresswithBarbellRegular

4.BicepsCurlwithBarbellNegativeOnly

5.BenchPresswithBarbellNegativeOnly

6.ChinUpNegativeOnly

7.OverheadTricepsExtensionwithDumbbellRegular

8.BehindNeckPullUpNegativeOnly

9.LateralRaisewithDumbbellsRegular

10.SquatwithBarbellRegular

11.StiffLeggedDeadliftwithBarbellRegular

12.LegExtensionMachineNegativeOnly

Off
SUNMAY13,1973

Workout #8
MONMAY14,1973

1.BentArmedPulloverwithEZCurlBarRegular

2.ChinUpRegular

3.BenchPresswithBarbellNegativeOnly

4.DipRegular

5.BicepsCurlwithBarbellNegativeOnly

6.LatMachinePulldowntoChestRegular

7.OverheadTricepsExtensionwithDumbbellRegular

8.OverheadPresswithBarbellRegular

9.DipNegativeOnly

10.BentOverRowwithBarbellRegular

11.ChinUpNegativeOnly

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12.SquatwithBarbellRegular

Off
TUEMAY15,1973

Wed Workout #9
MAY16,1973

1.BentArmedPulloverwithEZCurlBarRegular

2.LatMachinePulldowntoChestRegular

3.ChinUpRegular

4.BenchPresswithBarbellNegativeOnly

5.DipRegular

6.OverheadPresswithBarbellRegular

7.BicepsCurlwithBarbellNegativeOnly

8.BentOverRowwithBarbellRegular

9.ChinUpNegativeOnly

10.OverheadTricepsExtensionwithDumbbellRegular

11.LateralRaisewithDumbbellsRegular

12.DipNegativeOnly

13.SquatwithBarbellRegular

14.StiffLeggedDeadliftwithBarbellRegular

Off
THUMAY17,1973

Workout #10
FRIMAY18,1973

1.BentArmedPulloverwithEZCurlBarRegular

2.LatMachinePulldowntoChestRegular

3.OverheadPresswithBarbellRegular

4.ChinUpRegular

5.BenchPresswithBarbellNegativeOnly

6.DipRegular

7.BicepsCurlwithBarbellNegativeOnly

8.OverheadTricepsExtensionwithDumbbellRegular

9.BentOverRowwithBarbellRegular

10.LateralRaisewithDumbbellsRegular

11.OverheadTricepsExtensionwithDumbbellRegular

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12.SquatwithBarbellRegular

13.StiffLeggedDeadliftwithBarbellRegular

Off
SATMAY19,1973

Workout #11
SUNMAY20,1973

1.BentArmedPulloverwithEZCurlBarRegular

2.BentOverRowwithBarbellRegular

3.OverheadPresswithBarbellRegular

4.ChinUpRegular

5.BenchPresswithBarbellNegativeOnly

6.DipRegular

7.BicepsCurlwithBarbellNegativeOnly

8.OverheadTricepsExtensionwithDumbbellRegular

9.BehindNeckPullUpNegativeOnly

10.OverheadTricepsExtensionwithDumbbellRegular

11.SquatwithBarbellRegular

12.LegExtensionMachineNegativeOnly

Off
MONMAY21,1973

Workout #12
TUEMAY22,1973

1.OverheadPresswithBarbellRegular

2.ChinUpRegular

3.DipRegular

4.BicepsCurlwithBarbellNegativeOnly

5.BenchPresswithBarbellNegativeOnly

6.BicepsCurlwithBarbellNegativeOnly

7.OverheadTricepsExtensionwithDumbbellRegular

8.BicepsCurlwithBarbellNegativeOnly

9.OverheadTricepsExtensionwithDumbbellRegular

10.DipRegular

11.WristCurlwithBarbellRegular

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Off
WEDMAY23,1973

Workout #13
THUMAY24,1973

1.BentArmedPulloverwithEZCurlBarRegular

2.BentOverRowwithBarbellRegular

3.OverheadPresswithBarbellRegular

4.ChinUpNegativeOnly

5.DipNegativeOnly

6.BicepsCurlwithBarbellNegativeOnly

7.OverheadTricepsExtensionwithDumbbellRegular

8.BicepsCurlwithBarbellNegativeOnly

9.OverheadTricepsExtensionwithDumbbellRegular

10.DipNegativeOnly

11.WristCurlwithBarbellRegular

12.SquatwithBarbellRegular

Off
FRIMAY25,1973

Workout #14
SATMAY26,1973

1.OverheadPresswithBarbellRegular

2.ChinUpRegular

3.DipRegular

4.BicepsCurlwithBarbellNegativeOnly

5.BenchPresswithBarbellNegativeOnly

6.BicepsCurlwithBarbellNegativeOnly

7.OverheadTricepsExtensionwithDumbbellRegular

8.BicepsCurlwithBarbellNegativeOnly

9.OverheadTricepsExtensionwithDumbbellRegular

10.DipNegativeOnly

11.WristCurlwithBarbellRegular

12.SquatwithBarbellRegular

Exercise Descriptions

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1.BehindNeckPullUpNegativeOnly:Thisexerciseusesahorizontalchinupbar.Youalsoneedasturdybench.Performthe
positiveworkbysteppinguponthebenchandthenegativeworkbyloweringyourbodywithyourarms.Takeanoverhandgripon
thebar,withyourhandsapproximately12incheswiderthanyourshoulders.Climbintothetoppositionandplacethebarbehind
yourneck.Yourelbowsshouldbedownandback.Holdthetoppositiontightlyandeaseyourfeetoffthebench.Loweryourbody
slowlyin68seconds.Atthebottom,stretchbriefly,andclimbbackquicklytothetop,andbeginanothernegativerep.Youshould
feelthisexercisedeeplyinyourbiceps,lats,andshoulders.

Note:Itsdoubtfulthatyoullneedtoaddresistancewithaweightbelt.Ifyoucanachieveatleast6repetitionsthefirsttimeyoutry
it,youllindeedbeaprimesuspectforgrowth.

2.BenchPresswithBarbellNegativeOnly:Youneedoneortwospotterstoliftthebar.Loadabarbellonthesupportsofaflat
benchwith30percentmoreresistancethanyouregularlyhandlefor68reps.Setuponthebenchandgraspthebarbellwithyour
handspositionedslightlywiderthanyourshoulders.Havethespottersliftthebarintothestartingposition.Thebarbellshouldbe
directlyaboveyourshoulders.Lowerthebarslowlyin4to8secondstoyourchest.Whenyoutouchyourchest,thespottersliftthe
barbacktothetopposition.Thespotterslift80percentoftheresistance,whileyouguidethebarbellproperlytothetop.Asthey
transfertheresistancesecurelyinyourhands,takeadeepbreath,andcontinuetheslownegativesfortherequiredrepetitions.

3.BentArmedPulloverwithEZCurlBarRegular:IpreferanEZCurltoastraightbarbecauseitrelievesexcesstorquefromof
thewristsandallowsexternalrotationofthehumerus,whichisasaferpositionfortheshoulders.PlacealoadedEZCurlbaronthe
floorattheheadendofasturdybench.Liefaceuponthebench,withyourheadofftheend.Reachoverheadanddownandgrasp
theEZCurlbarwithnarrowhandspacing.Anchoryourlowerbody,archyourbackslightly,andpullthebarupandoveryourtorso
toyourchest.Thebarshouldberestingacrossyourchestonyoursternum.Movethebarbackoveryourheadtowardthefloor.
Stretchyourlatsandshouldersgraduallyatthebottom.Donotstraightenyourarms.Keepthembentthroughoutboththepositive
andnegativephases.

Note:Theinvolvedpullingmuscleshavethepotentialtobebigandstrong.Dontbeafraideventuallytouse150poundsormoreon
thisexercise.Butbecarefulatfirstonincreasingtherangeofmovementdosogradually.

4.BentOverRowwithBarbellRegular:Placeyourfeetclosetogetherunderaloadedbarbell.Bendoverandgraspthebarbell
withanunderhandgrip.Anunderhandgrip,comparedtoanoverhandgrip,placesyourbicepsinthestrongestposition.Yourhands
shouldbe46inchesapart.Yourtorsoshouldremainparalleltothefloor.Keepaslightbendinyourkneestoreducethestresson
yourlowerbackandhamstrings.Pullthebarbelluptoyourwaist.Pauseinthetoppositionandtrytopinchyourshoulderblades
together.Lowerslowlytothebottomandstretch.

5.BicepsCurlwithBarbellNegativeOnly:Loadabarbellwith30percentmoreresistancethanyouhandleregularlyfor10
repetitions.Haveaspotteratbothendsofthebarbelllifttheresistancetothetoppositionofthecurl.Graspthebarwithashoulder
widthunderhandgrip.Anchoryourelbowsfirmlyagainstthesidesofyourwaistandkeepthemtherethroughouttheexercise.
Lowerthebarslowlyin4to8secondstothebottom.Assoonasyoureachthebottom,thespottersliftthebarbacktothetop.The
spottersneedtoperformthepositive,liftingphasequicklyandthetransfermustbehandledsmoothly.Again,itsyourjobtolower
slowlyundercontrol.

Note:ThebicepscurlwithabarbellwasoneofArthurJonessalltimefavoriteexercisesandthatswhyheoftenincludeditinhis
barbellroutines.WhenJoneswasinthebestshapeofhislife,heweighed200pounds.Hetoldmethatatthatweighthewasable
tocurla180poundbarbellfor10solidrepetitions.Thattooksomeverystrongbicepsmuscles.

6.ChinUpRegular:Graspahorizontalbarwithashoulderwidth,underhandgrip.Hangatarmslengthandbendyourknees
andcrossyourankles.Youshouldreturntothisdeadhangpositioneachtimeyouloweryourbody.Pullyourheadandchest
towardthebar.Onceyourchinisoverthebar,moveyourupperarmsdownandsqueezeyourshoulderbladestogether.Loweryour
bodysmoothlytothedeadhangposition.Repeatformaximumrepetitions.

7.ChinUpNegativeOnly:Again,useasturdybenchtoclimbintothetopposition.Theideaistodothepositivebysteppingup
intothetoppositionandthenegativeworkwithyourarms.Placethebenchdirectlyunderahorizontalbar.Climbintothetop
positionwithyourchinoverthebar.Holdontothebarwithanunderhandgripandspaceyourhandsshoulderwidthapart.Remove
yourfeetfromthechairorbench.Loweryourbodyveryslowlyin68seconds.Makesureyoucomeallthewaydowntoadead
hang.Climbbackquicklyintothetopposition.

Note:Toaddweight,useaweightbeltandattachanappropriateweightonthechain.Sometraineescanusefrom60to100
poundsofattachedweightonthisexercise.

8.DipRegular:Mountthedipbarsandextendyourarms.Bendyourkneesandcrossyourankles.Loweryourbodyslowlyby
bendingyourelbowsuntilyourupperarmsdipjustbelowyourelbows.Pushbacktothestartingposition.Whenyoucan
successfullydo10ormoredips,useaweightbelttoaddresistance.

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9.DipNegativeOnly:Mosttraineeswillrequireextraresistanceaddedtotheirbodyweightwithaweightbelt.Climbintothe
toppositionofadipstationandstraightenyourarms.Removeyourfeetfromthestepsupportandstabilizeyourbody.Bendyour
armsandloweryourbodyslowlyin68seconds.Feelthestretchbygoingjustbelowwhereyourupperarmsareparalleltothe
floor,whichshouldntbepainful.Climbbacktothestartingpositionandstraightenyourarms.

Note:DipswereoneofCaseyViatorsfavoriteexercises.Hecoulddomorethan30regulardipsinstrictform,andIveseenhimdo
10negativeonlydipswith270poundsattachedtohisbody.

10.LatMachinePulldowntoChestRegular:Stabilizeyourselfunderthelatmachineandgrasptheoverheadbarwithan
underhandgrip.Yourhandsshouldbeaboutshoulderwidthapart.Pullthebarsmoothlytoyourupperchest.Pause.Returnslowly
tothestretchedposition.Repeatfor7to10repetitions.

Note:ArthurJoneswaspartialtoapplyingthelatmachinepulldownimmediatelyafterthebentarmedpulloverandheusedthis
combinationfrequentlyinhisworkouts.

11.LateralRaisewithDumbbellsRegular:Graspadumbbellineachhandandstand.Leanforwardatthewaistapproximately
20degreesfromvertical.Stayinthisleaningforwardpositionthroughouttheexercise.Lockyourelbowsandwristsandkeepthem
lockedthroughouttheexercise.Alltheactionshouldbearoundyourshoulderjoints.Raiseyourarmssideways.Pausebrieflywhen
thedumbbellsareslightlyabovehorizontal.Makesureyourelbowsareslightlybent.Lowerthedumbbellsslowlytoyoursides.

12.LegCurlMachineNegativeOnly:Youneedaspottertodotheliftingportionofthisexercise.Place30percentmore
resistanceontheweightstackthanyouregularlyusefor10reps.Liefacedownonthemachinewithyourkneesonthepadedge
closesttothemovementarm.Makecertainyourkneesareinlinewiththeaxisofrotationofthemachine.Graspthehandles
providedtosteadyyourupperbody.Thespotterhelpsyouliftthemovementarmtothecontractedposition.Pauseandmakea
smoothtransferoftheresistancetoyourcontractedhamstringmuscles.Lowertheresistanceveryslowlyin4to8seconds.Usethe
spottertogetbacktothetoppositionandcontinuethenegativelegcurlsuntilyoucannolongerdoatleasta3seconddescent.

13.LegExtensionMachineNegativeOnly:Youneedaspottertodotheliftingportionofthisexercise.Place30percentmore
resistanceonthemachinethanyouregularlydofor10repetitions.Sitinthemachineandplaceyourfeetandanklesbehindthe
rollerpads.Alignyourkneeswiththeaxisofrotationofthemovementarm.Leanbackandstabilizeyourupperbodybygrasping
thehandlesorthesidesoftheseat.Thespotterhelpsyouliftthemovementarmintothefullycontractedtoppositionandmakea
smoothtransferoftheweight.Youlowertheweightin4to8secondsbacktothestartingposition.Immediately,thespottergrabs
themovementarmatthebottomandhelpsyouquicklygetitbacktothetopposition.Continueperformingrepsuntilyoucanno
longermanagea3secondnegative.

14.OverheadTricepsExtensionwithDumbbellRegular:Holdadumbbellatoneendwithbothhands.Pressthedumbbell
overhead.Placeyourelbowsintightandclosetoyourearsthroughouttheexercise.Bendtheelbowsandlowerthedumbbell
slowlybehindyourhead.Dontmoveyourelbows.Onlyyourforearmsandhandsshouldmove.Becarefulinthebottomposition,
wherethetricepsarestretchedandvulnerabletostrains.Moveinandoutofthebottompositiongraduallywithnojerks.Pressthe
dumbbellsmoothlybacktotheextendedposition.

15.OverheadPresswithBarbellRegular:Standandplaceabarbellinfrontofyourshoulderswithyourhandsslightlywiderthan
yourshoulders.Keepyourfeetshoulderwidthapart.Pressthebarbelloverheadsmoothly.Donotslamintothelockout.Keepa
slightbendinyourelbowsatthetop,whichwillkeeptheactivemusclesloaded.Lowertheweightundercontrol(2to3seconds)to
yourshoulders.Donotbouncethebarbelloffyourshouldersatthebottom.Makeasmoothturnaround.

16.ShoulderShrugwithBarbellRegular:Takeanoverhandgriponabarbellandstanderect.Yourhandsshouldbeslightly
widerapartthanyourshoulders,andthebarshouldbetouchingyourthighs.Relaxyourshouldersforwardanddownwardasfaras
comfortablypossible.Shrugyourshouldersupwardashighaspossible.Pausebrieflyatthetop.Lowerslowlytothestretched
position.

17.SquatwithBarbellRegular:Placeabarbellonasquatrackandloaditwithanappropriateweight.Positionthebarbehind
yourneckacrossyourtrapeziusmuscles,andholdthebarinplacewithyourhands.Ifthebarcutsintoyourskin,paditlightlyby
wrappingatowelaroundthebar.Liftthebarofftherackandmovebackonestep.Placeyourfeetshoulderwidthapart,toesangled
slightlyoutward.Keepyourupperbodymusclesrigidandyourtorsoasuprightaspossibleduringthisexercise.Bendyourhipsand
kneesandsmoothlydescendtoapositionwherebyyourhamstringsfirmlycomeincontactwithyourcalves.Withoutbouncingor
stoppinginthebottomposition,slowlymaketheturnaroundfromnegativetopositive.Liftthebarbellbacktothetopposition.

18.StiffLeggedDeadliftwithBarbellRegular:Eventhoughthisexerciseiscalledastiffleggeddeadlift,itshouldbeperformed
withaslightbendinyourknees.Thisprotectsthelowerbackandthehamstrings.Standoverabarbell,bendyourhipsandknees,
andgraspthebarwithanoverhandgripwithyourhandsshoulderwidthapart.Extendyourhipsandkneesandliftthebarbell
smoothlytoastandingposition.Lowerthebarbellsmoothlywhilekeepingaslightbendinyourknees.Touchthefloorlightlywith
thebarbell,butdonotcometoastop.Liftthebarbellsmoothlytothestandingposition.Repeatfor7to10repetitions.

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Note:Easeintothestiffleggeddeadlift,especiallyifyouhavetendernessorpaininyourlowerbackortighthamstrings.

19.WristCurlwithBarbellRegular:Graspabarbellwithapalmsupgrip.Sitdownandrestyourforearmsonyourthighsandthe
backsofyourhandsagainstyourknees.Leanforwarduntiltheanglebetweenyourupperarmsandforearmsislessthan90
degrees.Thispositionallowsyoutoisolateyourforearmsbetter.Curlyourhandssmoothlybycontractingyourforearmmuscles.
Pausebriefly.Lowerthebarbellslowly.

Ellington Darden, PhD

DrDardenwasdirectorofresearchofNautilusSports/MedicalIndustriesfor20years.Heistheauthorofanumberofbest
sellingbooks,includingTheNautilusBook,TheNautilusDiet,AFlatStomachASAP,andTheNewHighIntensityTraining.Dr.
DardenwasalsorecognizedbythePresident'sCouncilonFitness,Sports,andNutritionasoneofthetoptenhealthleadersin
theUnitedStates.

BuyDrDarden'sbook:NewBodybuildingforOldSchoolResults

06/13/16

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