Professional Documents
Culture Documents
Dorian Yates Blood and Guts
Dorian Yates Blood and Guts
YATES
MR.Olympia
and
Bob Wolff
10 9 8 7 6 5 4 3
1. Bodybuilding I. Title
ISBN: 0-9636163-0-7
BLOOD AND GUTS
TESTIMONIALS
“Dorian Yates, known as the “Blood and Guts” Mr. Olympia champion, knows exactly how to turn
a body into a muscular granite and power. He has proven it by his Mr. Olympia win with one of the
most chiseled and rock-hard bodies.
“I’m sure you’d like to know how he accomplished this. Dorian Yates lets you in on all his secrets
in this fascinating, authoritative and informative book. Use it!”
Joe Weider, The Master Blaster and Trainer of Champions since 1936. Publisher of Muscle &
Fitness, Flex, Shape and Men’s Fitness.
“To be a true champion, it takes hard work, determination and the will to never give up. That’s’
why Dorian Yates IS Mr. Olympia!”
Special thanks for the incredible photography to: Chris Lund, Kevin Horton and Bob Gardner
Dorian gives special thanks for their inspiration to: Mike Mentzer, Tom Platz and Casey Viator
Bob gives special thanks for all their support to: Mary Wolff, Joe and Ben Weider, Dorian and
Debbie Yates, Tom Deters, Kent Branson, Reno DeLashmit, Tom Roland, Tom Walden, George
Turner, Pat Graham and all the other special people.
To everyone who has been there behind us…thanks a million for your friendship and support!
FOREWORD
Destined for Greatness
By Bob Wolff
CHAPTER 1
From The Start
One Hundred Percent Effort. It’s All About Being Realistic.
PAGE 1
CHAPTER 2
The First Competition- Where It All Began.
Turning On The Power. The Pro Debut. What It means To Compete.
PAGE 7
CHAPTER 3
The 1991 Mr. Olympia-Showdown With Lee Haney.
Disappointment Turns to Determination.
PAGE 11
CHAPTER 4
Helsinki- The 1992 Mr. Olympia.
Haney Stayed Away.
PAGE 15
CHAPTER 5
The Secret of My Success.
Goal Setting. Enjoy Yourself. Training Log. Role of Genetics Overrated.
PAGE 19
CHAPTER 6
The Mind Is The Power.
Never set limits. Believe in something bigger than yourself.
PAGE 23
CHAPTER 7
How My Training Evolved.
High intensity. Breaking away from tradition. Injuries. Cycle training.
Listen to your body.
PAGE 27
CHAPTER 8
Making Muscles Grow!
The Stimulus. The Exercise approach. Getting down to business.
Warm-up. Two Heavy Sets. The Secret For Growth. Understanding Form
and Function. The Training Atmosphere.
PAGE 31
CHAPTER 9
My Favorite Routines
Building a base. An advanced Split routine. The Signs of Over-training.
Making Adjustments.
My Current Off-Season Training Split. If the Body says Rest.
PAGE 35
CHAPTER 10
My Mass Arsenal
Top Mass-Builders Illustrated. Mass-Making Tips
PAGE 39
CHAPTER 11
Intensity Factors for Growth.
Go heavy. Vary the reps. Triple drops. Train to failure. Partial Reps.
Forced reps. Staggered Reps. Rest-Pause.
PAGE 49
CHAPTER 12
Other Training Elements-Tangible And Intangible.
Rest Between Sets. The Role Of Stretching. Training Only Once A Day.
The Trick To Getting Stronger. The Importance Of Sleep. The Effect Of
Stress.
PAGE 53
CHAPTER 13
Important People In A Bodybuilders’s Life.
The Importance Of Having People Support You. The Importance Of A
Training Partner.
PAGE 59
CHAPTER 14
Aerobics And Training.
Stocking The Fat Burner. Getting Into The Target Heart Rate Range.
PAGE 63
CHAPTER 15
The Attitude Of A Champion.
The Drive to Win. Details make the difference on honor.
PAGE 69
CHAPTER 16
The Psychology Of Blood And Guts.
The Mental Element. The Importance Of Goals. Visualizing Success. A Great Body Need A
Plan. My Freaky Condition In Competition. Job, Sport Or Both? My Magnificent Obsession.
PAGE 73
CHAPTER 17
Nutrition And Supplementation
Trial By Fire – My first Contest Diet. My Optimal Diet. The Protein Equation., A Typical Day’s
Menu. Supplementation. Using The Window Of Opportunity. What About The Latest “Get Big”
Drinks? Cutting Through The Hype – What To Look For In A Supplement. Vitamins. Amino
Acids. Buyer Beware. Eating What I Want. Importance Of Fat In The Diet. The Importance Of
Your Calorie Intake. Solving The Weight-Gain Dilemma.
PAGE 77
CHAPTER 18
What you can expect.
How Much Mass Can You Expect To Gain? How To Gauge Your Progress. Look At Your Total
Approach Under The Microscope. Crashing The No-Gain Barrier. Be A Person Of Your Word.
Earning Respect.
PAGE 85
CHAPTER 19
Easy reference guide.
A Handy Review Plus Additional Information On Protein, Carbohydrates, Fats, Aerobics And
Stretching. For Quick Reference Anytime.
PAGE 91
CHAPTER 20
Training injuries.
Avoiding Injuries. Cycling Your Workouts. If You Are Not Injured. Healing And Nutrition.
Learning From Others. Using Good Form. Training With An Injury. Methods That Speed
Recuperation.
PAGE 95
CHAPTER 21
Training cycles.
The mass cycle. The power cycle. The cuts cycle. The instinctive cycle. The blood and guts
training cycle.
PAGE 101
CHAPTER 22
More about lifting.
Maximum lifts. Lifting aids – belts, straps and wraps. The mind-set of working the muscle.
PAGE 105
CHAPTER 23
The great debate – free weights versus machines.
Pros and cons. The hardcore choice. Coming back from an injury.
PAGE 109
CHAPTER 24
Dorian’s mainstay machine and free weight exercises
My mainstay exercises (free weights and machines )
For chest, back, shoulders, biceps triceps, legs, calves and abdominals.
PAGE 117
CHAPTER 25
The best exercise for each body part.
Comparisons, recommendations and details.
Quads, hamstrings, calves, chest, back,shoulders, biceps, triceps, forearms and abdominals.
PAGE 117
CHAPTER 27
The Influence Of Joe And Ben Weider
Bodybuilding’s Two Most Important Men. The IFBB. The Mr. Olympia. Reaching The Dream.
PAGE 129
CHAPTER 28
Onward And Upward
Winning Attitude. Being Successful Step-By-Step. Reaching Your Dreams With “Blood And
Guts”.
PAGE 133
INTRODUCTION
DORIAN YATES: FROM TOP TO BOTTOM!
Dorian Yates’ explosion onto the competitive scene is enshrined in British bodybuilding
folklore. On July 20th, 1985 he entered his first contest: The novice class at the West Coast
Championships in Morecambe, Lancashire. Yates’ 200-pound blend of mass,shape and quality
caused a sensation, and all observers agreed that the physique before them would be a shoo-in to take
that year’ s British heavyweight title, never mind and regional Novice contest.
Coming off stage, the first-timer was besieged on all fronts: Magazines hungry for the hottest
story since Towering Inferno jostled for interviews; Andrew Searle, the then reigning British
heavyweight bodybuilding champ, maneuvered for a closer look at this nemesis; and officials were
petitioning the newcomer to be part of the English team for the following weekend’ s World Games.
As a journalist you dream of being there the day a superstars is born. Dorian Yates’ day at
Morecambe was my day!
A capacity crowd of 2,300 made Nottingham’s Royal Concert Hall, a seething mass of
muscular expectation. Twenty-four hours earlier the country’s bodybuilding hero, Dorian Yates, had
become the first Briton to ever win the Mr. Olympia title; and with the 1992 English Grand Prix
about to begin the atmosphere was approaching fever pitch.
One by one the 17 competitors were introduced, each accorded 10 seconds, or so of
individual acclaim as they appeared through a haze of smoke, before walking along the dramatically
lit catwalk. With all other competitors in agreement, Dorian Yates had been granted the role of final
contestant.
Sixteen athletes stood onstage as the voice of emcee and promoter, Wayne DeMilia, barked
out: “ And finally competitor number 17 from England, and 1992 Mr. Olympia…”
The rest of the intro was drowned in a shrieking cacophony that threatened the very
foundations and roof of the the Royal Concert Hall, as more than 2,000 souls paid baying homage to
one of their own who had come home with the biggest prize his sport had to offer.
Before the contest I had suggested to Yates that he walk out with his newly won Sandow
statuette in hand. “The audience will love it,” I assured him.
But he rejected the idea out of hand: “To do that,” he reprimanded, “would be unfair to the
others athelts. This is the English Grand Prix: A competition. To walk out with the Sandow would be
like saying to the judges, ‘I’m Mr. Olympia, so you must make me the winner.’ ‘I’ve too much
respect for my fellow competitors to do that.”
In the space of the seven years separating his Morecambe baptism and that English Grand
Prix homecoming, Dorian Yates had gained 42 pounds of muscle and traveled from anonymity to be
the best on the planet in his chosen sport. Despite the physical and financial metamorphosis, his
refusal to usurp an advantage over his fellow competitors demonstrated that the nobility of the inner
man remained unchanged.
Dorian Yates is still very different bodybuilder, and I’m honored and proud that he calls me
friend.
Peter McGough
“I think most of us remember our firsts: a first date, our first car, our first job. All of these
events remain in our minds as times that were truly unique.
A time that holds great meaning in my mind came in May of 1991 when I met Dorian and
Debbie Yates. The place was Dick Zimmerman’s photo studio in Los Angeles. Joe Weider brought
me out of Los Angeles to interview Dorian. In Joe’ s mind, Dorian was destined for great
things-having just won the Night of Champions show in New York- and he wanted me to interview
this up-and-coming physique champion.
At first, I played my cards close to my chest, asking my stock physique-star questions:
How long have you been training? What’s your favorite routine for mass? Etc. Dorian gave
me the answers I wanted and a whole lot more.
As I continued to interview him, my eyes and my mind were opened and I realized that this
was no ordinary guy with a great physique. No, this was something completely different. This man
possessed a charisma, a gentle demeanor and high powered lase-like focus on his goals, by which all
of his contemporaries seemed pale in comparison.
As the months passed, I wrote more articles about Dorian Yates for Muscle & Fitness. The
more I wrote about him, the more my admiration and respect grew. Here was a guy whose training,
total approach to the sport and his life were as thoroughly thought out as the best conceived battle
plans. Nothing about Dorian happened by accident. Here was a man who was in control of his life
and loving every minute of it. I admired that.
Dorian and I remained in touch through calls and letters. Our respect for each other began to
grow and that seeds of what would be strong trusting friendship developed.
Bob Wolff
I was disappointed after the competition. If you had asked me six months before the contest
if I would have been happy with the second place, I would have said you bet! But as the competition
drew closer, I believed more and more that I would win, and so the harder it became to accept
anything less than number one. As you progress, you views change. I guess it’ s only natural.
Looking back I could appreciate the obvious: This was only my first Mr. Olympia
competition. Of course some aspects of my presentation along with some body parts needed to be
improved and refined. Another year of hard training would help me accomplish that. I set out with
vengeance and attacked the weights with everything I had. It made a difference.
In a sense, taking second was a blessing in disguise because it prepared me mentally to
become Mr. Olympia. When I entered the 1991 Mr. Olympia competition, I believed that I could be
Mr. Olympia. I had no idea what it would be like entering the show. You can plan and visualize as to
how you might think it will be. But the only way you’re going to know is to get up there on stage and
experience the excitement firsthand.
That next year I physically and mentally believed that I was Mr. Olympia. Every time I went
into the gym, my whole being being- everything I believed in-was put into every set and rep. That
gave me the power to go heavier than ever before! That gave me the will to keep going when my
body screamed for me to stop! That gave me the motivation to constantly seek out advice and
criticism that helped me to perfect my physique beyond anything I ever imagined!
Lee Haney chose not to compete in Helsinki. I was hoping he would compete. I respect and
admire Lee Haney. In my book, Lee is a great bodybuilder and wonderful person- a true champion in
every sense of the word. In 1991, I gave Lee the fight of his life and he showed up in his best
condition ever. I believe that if Lee would have met me on the Mr. Olympia stage in Helsinki, I still
would have been crowned Mr. Olympia.
I’m relative newcomer to the sport of bodybuilding and my body is continually growing and
changing. When I met Lee in Orlando, Florida at the 1991 Mr. Olympia competition, Lee brought
years of Mr. Olympia experience with him. Now, I’d like to meet Lee again on the Mr. Olympia
stage. Things would never be the same for him.
ENJOY YOURSELF
Bodybuilding is something to be enjoyed. It isn’t something like a job that you feel you must
do. It should be something that you want to do. Think of the positive reasons why you want to body
build and work to eliminate the negative results will drastically improve!
The mind is the most important thing. You could have had the genetics that I have,
yet if you’ve got twice the determination to succeed, you’re going equal to surpass me. However, I
did have the most determination to do whatever it took to get my body in the kind of condition that
was necessary to win.
The pro ranks are filled with guys with similar genetics. They wouldn’t be there unless they
had the ability to gain size with good symmetry. Now, what do you think separates the guy who
makes it to the top and the other guys who don’t? It’s not genetics. It’s drive, commitment, 100
percent determination, focus and the mind-set to be the very best.
I’ve told Debbie that if some of the pros out there with their incredible genetics approach the
sport like I have, I’m in trouble. Remember this: You can have the best genetics in the world but
without the drive and determination to be the best and achieve your best, genetics means very little.
Many times in life, having things come easily takes away the motivation to try hard. If you
can build a good physique by doing a little training and eating hamburgers, you might not see any
point in busting your butt and finding out the little things that can make a good physique great. The
point it that there’s not much incentive to improve.
Things were different for me. I knew I wanted to be the very best that I was capable of and
that meant studying how the body responded to food, training, supplements, rest, days training, days
off, and everything else. For me, every aspect had to be tested. Only then could I be sure that I was
doing everything I possibly could that would enable me to take my body to its fullest potential.
One of the biggest motivating factors for me has been that I never thought that I was destined
to be an average person doing an average job. I could never feel comfortable doing that. Even before
I started bodybuilding. I felt that I was destined and had that drive to do something different and
achieve something worthwhile. That didn’t mean that I wanted to be Mr. Universe or Mr. Olympia or
anything like that. I just didn’t want to go through life and look back on it regretting what it would of
or could been like if I had only believed in myself.
Now, my goals is to be as good of a bodybuilder as I possibly can. At this point, I’m not sure
exactly where that’s going to take me because I feel I’m constantly improving. This is what excites
me now. I ask myself: “ How bug can I get? How cut can I get? What’s the limit to my achievement?“
Never set limits in your mind about whatever it is you want to do. If it’s bodybuilding don’t
set strength or size or condition limits because once you do, you won’t go any farther. The important
thing is to progress. Even if it’s small increments, the main thing is that you’re getting better.
I could never enter a competition and get in shape just for the money. How can you get your
body into top shape with that kind of attitude? Where’s the motivation and drive to give your training
and diet 100 percent and improve if your only motivation for doing something is financial?
For me, it’s a matter of a pride. I could never go into any competition unless I was in my best
condition. It would be like my life and family’s life is on the line. All the years of struggle and
sacrifice that I and my family have gone through are on the line every time I enter a competition,
every workout, every set and rep. My whole being is totally committed 100 percent to what I do.
Anything less is not good enough.
I fully understand that I may not be victorious every time I do something, but that doesn’t
matter. I know that I’ve done the very best I could and I let the chips fall where they may. Even if I
took first place and I knew that I didn’t give it total commitment, I’d probably feel worse because
inside I’d feel like I cheated myself. Once I know that I’ve done everything I could, I can go home
with a good feeling inside knowing that I’ve done my very best. That’s important to me.
You’ve got to have a passion and drive for something in your life, a creed that you fully
believe in and are willing to give your life to. I find that lacking in a lot of the guys on the scene now.
When I started out, guys like Mike Mentzer and Tom Platz stood apart from everyone else
because of their commitment to the sport and themselves. Platz would always talk about how he
wanted to be Mr. Olympia and about taking his body to the limits. He’d talk about how he wanted the
judges to fall off their chairs in amazement as he’d walk out onstage.
That drive doesn’t seem to be around anymore. It’s like so many people are caught up in the
“making money” and “ I want to be a movie star” world. I really believe that people should take a
long look at themselves and what they believe in. That would be a good indicator of where they came
from, where they are now and where they’re going.
For the first few months of my training I used to train the whole body three
times per week . I’d do the basic exercises like squats, bench press, curls and presses. From there I
moved on to a split routine where I was training four days per week ( Monday, Tuesday, Thursday
and Friday).
Even when I was training four days per week, I felt over-trained, as if my body wasn’t getting
enough time to recuperate. I then cut back to training every other day, doing half the body in one
workout. The next day would be a day off. The third day I’d work the other half of the body, then I’d
take another day off. Sometimes I felt even that was too much training and I’d cut my training back
to three days a week with two way split.
It sounds fun on a weekly basis to be doing one had of your body twice and the other half
once. But if you look at it over a nine-day period, it evens out. I followed this program for about three
years , up until the time I won the British Championship. I’d definitely recommend this type of
training for someone who didn’t want to be a competitive bodybuilder. This program is a good way
to pack on size while giving the body the recuperation it needs to grow.
DAY ONE: Deltoids and triceps DAY FOUR: Chest and biceps
DAY TWO: Back DAY FIVE: Legs and calves
DAY THREE: Day off DAY SIX: Day off
To make a muscle grow, you’ve got to give it some kind of stimulus, some
overload. When I started training I could bench press 130 pounds. Now, I can bench press over 500
pounds. There’s a major difference there because it I was still bench pressing 130 pounds, I’d still
look the same as when I started. The pecs, delts and triceps that move the muscle would all be the
same because I wouldn’t have overloaded them and forced them to grow beyond what is needed to
move 130 pounds.
It’s simple really: when you stress the muscle beyond what it’s used to, it compensates and
adapts to that stress by becoming stronger and larger. It’s easy to be confused by all the various ways
that people train. I don’t really get into all the training philosophies of this or that champion. Some
guy may be genetically gifted and train in a crazy way and still grow. But who’s today to say that if
this guy trained in the way I advocate, that he wouldn’t grow faster or bigger?
You’ve got to experiment and find what works best for you, your body type, goals, etc. I
found what works best for me because it makes sense and it works! Whatever training method you
choose, the bottom line is this: you’ve got to overload the muscle on a progressive basis, and give it
plenty of time for repair and recuperation, in order for it to become bigger and stronger.
I’ve used two training routines over the years that have given me excellent
results. The first is the one-day-on routine. This is where you work half your body one day, take the
following day day off and the third day work the other half of your body. Here’s how I would split it.
On day one I’d work chest, back and deltoids. Day two would be a complete rest day. On day
three I’d work legs,biceps and triceps. This workout works well for bodybuilders who want to build
a good solid base for their physique.
Stay with this program for as long as your getting results. Many bodybuilders change
programs too quickly in search of that magic routine that will make them grow in a hurry.
Stick to the heavy basic exercises. These have been and will always be the best muscle mass
builders. These are the exercises that get proven results time after time. At this point in your training,
there’s no need to add a lot of different movements. Put 100 percent intensity into these routines and
exercises and you’ll get great results.
In preparing for the 1992 Mr. Olympia, I followed a two days on-one day off
split, using the above body part schedule in a four-way split.
IF THE BODY SAYS REST…REST!
You must be in touch with what your body is telling you. For example: If you’ve
trained legs hard and they’re still sore from your last workout and it’s time to train
them again, I’d advise not to do it. Give yourself an extra day or two more rest so your
body will have the chance to completely recover.
If your body is sore, don’t just go to the gym because it’s supposed to be your
day to go to the gym. Why go into the gym a day early when you’re not fully
recovered and only be able to give it 50 percent ? Wait an extra day and you’ll be able
to go in and give it 100 percent.
So many people get caught up in the trap of thinking that they can’t miss any
workouts because the think they’ll either get weak or get smaller. An extra day or two
of rest, when you need it, is good for you and will help you grow and get stronger. I go
to the gym for a reason and that is to stimulate growth. I don’t go just for the sake of
going to the gym. It’s not how many times you go to the gym, it’s what you do when
you’re there.
BLOOD AND GUTS 37
CHAPTER 10
My Mass Arsenal
Many people have asked me what I do to make the basic exercises work well for
me. I’ve found that I can take any basic exercise movement and simply by changing a few things
around (i.e. body position), I can turn a mediocre movement into a great one.
I’d like to show you a few mass tricks from my mass building arsenal to give you some good
ideas as to how you can do the same thing with your exercises and routine. Remember: many times,
all it takes is a slight adjustment in the way you do an exercise that will help you get the maximum
muscle building benefits from it.
I’m going to show you seven different exercises and give you five tips for each one how to
get the very most from these exercises. As you’re reading, looking at the pictures and soaking all the
information in, try to get a “ feel” of my approach toward exercises and training.
When I first started training, I read muscle magazines and books and tried visualizing and
imagining how the great champions would think. What was it made them tick? Putting myself in
their shoes helped me to think like them. I know if you do it, it will help you too.
1. Try various foot positions. I prefer a narrow stance with the toes pointing
slightly outward.
2. Always use a full range of movement and lower your knees down to your
body as far as possible.
3. To increase range of movement, be sure the back of the leg press bench is the
lowest position.
4. Use controlled powerful reps. Never let the weights drop down.
5. Experiment with various rep ranges. Use eight to 10 on one workout and 15
to 20 on the next. Keep the body off guard.
FORCED REPS
Forced reps are another way to increase the intensity. After I’ve done a set to failure, I’ll
have a partner help me squeeze out one or two more forced steps. This helps to ensure that the
muscle is fully exhausted. I believe in using forced reps sparingly for two reasons. Number one:
too many forced reps can cause your strength to diminish because you’re relying on your partner to
do the work for you and you’re not working to build your strength on your own accord. Number
two: Forced reps are an extreme form of intensity and too many forced reps, too often, will put you
into a state of over-training in a hurry.
STAGGERED GRIPS
Another intensity-producing principle I use is something I call “staggered grips.”
I believe in stretching the muscles. Stretching allows the muscles to recover quicker, helps
prevent injury and decreases post-workout soreness. Before I work a body part, I warm it up and
stretch it. Stretching slowly and evenly is the key. Don’t bounce when you stretch. Bouncing when
stretching a muscle is like sticking a rubber band in cold water then pulling it apart. It snaps! I always
stretch slowly and evenly, holding the stretch for 10 seconds, then slowly releasing it. When I’m
working out I’m stretching my muscles. Between sets, I’ll stretch the muscle I’m working for 10
seconds. This helps bring more blood into the muscle and helps it recover quicker. I’ll stretch all the
muscles I’m working for 10 seconds. This helps bring more blood into the muscle and helps it
recover quicker. I’ll stretch all the muscles I worked that day, one more time before I leave the gym.
This helps to reduce post-workout soreness.
I’ve never trained twice a day. I can’t. When I go into the gym and give it 100 percent of
everything I have, there’s no way I could go back and do it again later that day. I don’t think
physically and mentally that a bodybuilder can train that intensely doing two workout a day. Maybe
before a competition I might come back at night and ride or do some abdominal work-something that
would be low intensity. As far as doing another high-intensity workout at night, that would be
impossible.
What’s helped me get stronger is deliberately lowering the weight slowly on the negative part
of the movement. Then once I reach the bottom of the movement, I blast the weight up as quickly and
powerfully as I can without building up any kind of momentum or bounce. I don’t want to bounce
the weight because of the tremendous stress that it puts on the muscles, joints and tendons.
When doing this, think of your muscles as a spring being compressed and when you reach
the bottom-bing-the spring comes up. Doing my reps like this allows me to be in control of every
movement of the exercises and fully concentrate on the muscle. This allows more neutron
recruitment of the white muscle fibers, which are more explosive in nature. My goals is to activate
the most fibers for the most growth.
One of the most important factors in recovery and growth is sleep. Far too many bodybuilders
don’t get enough sleep. When you sleep, the body repairs and rejuvenates itself so you’re able to go
back into the gym the next day or day after and give it 100 percent again.
VISUALIZING SUCCESS
The key factor is mental approach. I never just go to the gym and train. I always take time
beforehand to get into the right frame of mind. I go over my training diary and see what I’m going to
do that day. I do back and sew what I did last time, mentally rehearsing my workout even before I
touch the weights and do the reps.
This mental rehearsal makes the actual workout go much smoother. Obviously you’ve got to
be realistic. You can’t think that mentally rehearsing yourself doing squats with 900 pounds for 25
reps will make it happen if you’re only capable of doing 325 pounds for eight reps.
I use this technique to visualize how the weight will feel. How the reps will burn the deep
muscle fibers. How my hands will feel as I grip the bar. How I will do a little bit better this upcoming
workout than my last one. Then when I get to the gym I’m totally focused into my workout.
One of the biggest mistakes people make is not having a plan of action. They will say what
they like to do or where they’d like to be, but they have no plan of how to achieve those things. I see
this all the time. Bodybuilders will say that they want to win this show or improve their bodies, yet
they haven’t thought about what it will take to do it. They’re not realistic about the time and work
required to achieve those things. After a while when they see they see they’re not reaching their
goals, they become frustrated and either continue to spin their wheels or they give up.
Everything I do has a plan. Whether it’s my workout or my meals for that day or even for the
whole year, my life has a plan. Even before the Mr. Olympia competition is over, I’m sitting in my
room thinking about what I’m going to do for the next Mr. Olympia competition. From one meal, to
one workout, to the whole year, everything has a plan.
I write out my plans. It’s not enough just to think about what you want to do. You’ve got to
have a blueprint and be able to refer to it every day.
I put as much detail into my written plan as possible. For example, if I know that I’m going
to be traveling during a certain part of the year, I’ll write down that I’ll back off on my training a bit
and also the dietary adjustments I will make to reflect my travel schedule. Nothing is left to chance-
I calculate everything.
Having a plan allows me to progress at an incredibly fast rat. I always want to progress. I feel
the need to progress and I’m always thinking what do I have to do to make that a reality. You can’t
adopt the attitude that you can go into the gym without a plan and just train and hope that something
might happen. It wont!
You should be flexible with your plan. Don’t become so rigid in your thinking that you have
to go into the gym today and lift a certain amount of weight even if you aren’t able or don’t feel like
it. When I make my plan out for the year, I factor in enough flexibility to allow for such things as
injuries, travel, off days and other unforeseen circumstances.
MY MAGNIFICENT OBSESSION
Bodybuilding is my magnificent obsession. My whole being is consumed by all the
wonderfully positive things that bodybuilding has to offer. This obsession will not go away. It’s like
an intense fire that burns deep inside of me and every time I go to the gym, the fire gets hotter and
hotter!
I will say this: Whenever the day comes, if it does, that I lose my passion and drive for
competitive bodybuilding, that will be the day that I quit competing. End of story. You won’t see me
just staying in the sport trying to get money out of it. That would be a dishonor to me and the sport
as well.
MY OPTIMAL DIET
I’ve found that eating five or six small meals spaced every two and a half to three hours
throughout the day works well in keeping the body fueled with the nutrients it needs them. The body
can absorb only so many nutrients at one time, so it doesn’t make any sense to overload your body
with two or three big meals for the day.
My favourite protein sources are chicken, turkey, fish egg whites and protein powders (which
I’ve used since I first started training). I believe in using protein powders because they’re cheap and
convenient and they make a good source of protein.
My favourite carbohydrate sources are rice, pasta, potatoes, sweet potatoes, cereals, oatmeal,
green leafy, calciferous and fibrous vegetables and fruit. My fat intake is usually very low. I eat eight
ounces of red meat like steak a day because I think it’s one of the best protein sources. Even though
it does have more fat than white meat, that doesn’t make that much difference if your dietary fat
intake is already low. I’ll also eat some whole eggs.
About 60 percent of my calories come from carbohydrates, 30 percent from protein and about
10 percent from fat. It makes good sense to eat a diet high in complex carbohydrates, with moderate
amounts of lean protein and very little fat. Your body uses this combination of foods optimally and
you’ll reach your bodybuilding goals that much quicker.
During my precontest diet phase, I’ll use three tablespoons a day of MCT ( medium chain
triglyceride) oil. This allows me to drop my carbohydrate level a little lower than normal while still
getting the energy source and calorie I need. I’ve found that it also suppresses my appetite as well
when I’m on a diet which makes it a useful precontest preparation.
MY NEXT MEAL is at 4:30 or 5 p.m. I have seven ounces of tuna, 150 grams (5 ounces)
of rice, salad, baked potato, water and another mega-pack of vitamins and minerals along with
two or three grams of peptide-bond amino acids.
MY FIFTH MEAL at 7;30 or 8 p.m., I have eight ounces of steak, baked potato, mixed
vegetables, water and two or three grams of peptide-bond amino acids.
MY FINAL MEAL is at 10 or 10:30 p.m. I have 200 grams (7 ounces) of oatmeal, eight
to 10 egg whites, water and two three grams of peptide-bond amino acids.
That is what I typically eat in the off-season. It comes to about 5,500 calories per day.
I’ve found that caloric amount to be just enough to gain weight at a slow and steady pace. I don’t
measure my water intake and I drink as much as I think I need throughout the day.
MY SUPPLEMENTATION
With each meal, as mentioned, I take two or three grams of peptide-bond amino acids. Before
my workout, I’ll take inosine to help increase my body’s ATP (adenosine triphosphate) production so
I’ll have more energy during my reps and sets. I take branched- chain amino acids after my workout
during my post-workout meal. The last supplements that I take at night are extra minerals like
calcium, magnesium and zinc. The calcium helps supplements that I take at night are extra minerals
like calcium, magnesium and zinc. The calcium helps the body relax and lets me sleep better at night.
Magnesium and zinc are important to the over-all growth process. They even give zinc to burn
patients to help their skin and tissue recover more quickly.
I don’t use herbals, although I have tried ginseng. I really didn’t notice that big a difference
between when I did or didn’t take it.
I usually have a carbohydrate drink in between body parts when I’m training. After training,
I have it with branched-chain amino acids. Some people take their branched-chain amino acid before
and after training. I’ve found that taking branched-chain amino acid before training affects my blood
sugar level. hotter!
I will say this: Whenever the day comes, if it does, that I lose my passion and drive for
competitive bodybuilding, that will be the day that I quit competing. End of story. You won’t see me
just staying in the sport trying to get money out of it. That would be a dishonor to me and the sport
as well.
AMINO ACIDS
My preference with amino acids would be peptide-bond aminos rather than free form.
Peptide-bond aminos are absorbed better than free form aminos and they cost less too! Many of the
aminos you see-like BCAA’s-are in free form. Amino acids are absorbed in the body by their
molecular weight, so some of them are going to be absorbed before others. For aminos to work
optimally, they all need to go into he system together. With peptide-bond aminos, several are bonded
together so they are transported into the system together. Many studies have indicated that
peptide-bond aminos are far superior.
BUYER BEWARE
Supplements come and go like the wind. Some years ago, glandular were the hot thing. They
faded out and in came the amino’s arginine and thorniness that were touted as growth hormones
releasers. These supplements faded away because basically they didn’t work.
EARNING RESPECT
Demand the very best of yourself. Whether it be your words or deeds, make it a point to
achieve things that you and other people will be proud of. At the close of each day ask yourself:
“Did I give it my best today? Did I become a better and stronger person because of the words I said
and the actions I took?” Be honest. I want you to grow not only physically, but emotionally and
spiritually too.
When I first became a pro bodybuilder, many people in the sport didn’t treat me with much
respect because they didn’t know me. To them, I was just another bodybuilder who they thought
was unreliable. After, they found that I was a person of my word and totally reliable, my respect
from people in the sport who quickly grew. You’ve got to prove yourself to people. One of the best
ways to do that is to be honest, be of good character and be a person of your word. Those
attributes will take you far.
PROTEIN
Protein consists of chains of 20 aminos acids. Eight amino acids are considered essential as
they cannot be manufactured by the body. Foods containing these eight essential amino acids are
considered first-class protein sources. These include eggs, dairy products, fish, poultry and red meat.
Protein that’s lacking or low in some essential amino acids is called a second-class protein
source. These include rice, cereal, beans and vegetables. You should try to get one source of
first-class protein with each meal. Your protein intake should be one to one and one-half grams per
pound of bodyweight. You should strive to eat five or six small meals spaced evenly throughout the
day. This will help ensure that your body will absorb the correct amount of protein it needs. Also,
because protein will stay in the bloodstream for approximately three hours, it needs to be replenished
regularly.
FATS
Fat intake should be kept under control. Ideally fat should comprise 10 to 15 percent of your
caloric intake. Some fat is needed in the diet for healthy hair and skin, absorption of fat-soluble and
joint lubrication. Saturated fats-which are solid at room temperature-are the least desirable sources
of fat. Unsaturated fats-which are liquid at room temperature-are a more desirable source of essential
fatty acid nutrients.
STRETCHING
Stretching is important in helping to maintain flexibility, prevent injury and promote
recovery. I stretch for 10 to 15 minutes as a part of my pre-workout warm-up. I then stretch after I’ve
worked each body part and stretch the trained muscle for five or six counts for 15 to 20 seconds. Here
are some tips.
1. Never stretch a cold muscle. Always do some general warm up first, like stationary bike, to
promote blood flow.
2. Stretch smoothly until maximum stretch is achieved. Do not bounce! This can lead to injury.
3. Don’t overstretch to the point of actual pain ( some discomfort is expected) and don’t stretch joints
beyond their normal limits.
As a rule, I don’t calculate when I’ll cycle my training. Cycling is a good way
for the body to adjust to new and varied training demands. You might decide to do many different
cycles throughout the year, depending upon your goals. Maybe you might do a mass cycle and adjust
your training for mass. Maybe you might do a power cycle and adjust your training for power. Maybe
you might do a cuts cycle and adjust your training for maximum cuts.
I’ve been training since 1983 and I don’t have a clue as to how much I could
bench press for one rep. To me, there’s no point in doing one-rep lifts. That doesn’t get me to my goal
any quicker and I’s not going to do anything for me psychologically. I could care less how much I
could bench press because I’m not a power lifter. If anything, one-rep lifts dramatically increase the
chances for injury and injuries are something I don’t want or need!
On a heavy basic routine, the lowest I go will be three or four reps and I rest-pause those. So
I do three or four reps, rest a few seconds, do two more, rest a few seconds, then do one or two more
and that would be the closest I’ll come to a maximum, lift. I always do at least six to eight reps in
whatever exercise and set I’m doing.
ADVICE ON LIFTING AIDS
I believe in using a belt because it creates internal pressure in the abdominal cavity, which
helps support your spine. That internal pressure pushes against the spine and gives it support. I think
it’s a good idea to wear a belt when you train-especially when doing overhead movements or squats.
CHEST
Barbell bench press
Incline press-barbell, dumbbell or smith machine
Dumbbell flye
BACK
Nautilus pullover machine
Pull-down machines
Low-pulley row machine
Chins-with free weights on a dipping belt
Barbell row
One-arm dumbbell row
SHOULDERS
Dumbbell press
Smith machines press behind neck
Dumbbell side lateral
Cable side lateral
Bent-over raises or rear delt machine LEGS
Leg extension machine
Leg curls machine
BICEPS
Dumbbell concentration curl Leg press
Dumbbell hammer curl Hack squat
Stiff-legged deadlift
TRICEPS
Nautilus triceps machine Squats on a Smith machine
Machine cable press down (this isolates the legs better than regular barbell squats.
Legs are out in front of and the back is completely vertical.
Lying EZ-curl extension Regular barbell squats cause you to lean forward and tend
to overly work the obliques and the glutes.)
*NOTE:
Free squats work well for some people. You have
to experiment to find which works best for you.
CALVES
Standing calves raise machine
Seated calves raise machine
ABDOMINALS
Lying crunch over a bench
Hanging leg raise
Reverse crunch
People are always looking for a quick way to get big and strong. They want a
simple answer that will tell them everything they need to know in order to reach their goals. There
isn’t one simple answer. As I’ve said, it takes the training, diet, mental approach and all those other
factors we’ve talked about in order to be successful.
At one time, I wrote a question-and-answer column for one of the British muscle
publications. I used to get mail every month from people who wanted to know how to get big, how
to eat right, what are the best exercises, etc. Well, I decided to write an article that would tell them
everything they needed to know to get big and massive. This article had all the information they
needed to accomplish their goal. I hoped that it would answer all their questions. I was wrong.
The next month I received the same kind of questions!
Everyone was looking for the quick fix or the simple answer.
There just isn’t one. If someone asks me a question about how my legs or calves got so big.
I’d need two hours to tell them everything.
What can you say about the two people who have elevated bodybuilding and
fitness to the level it enjoys today. Ben Weider formed the International Federation of Bodybuilders
(IFBB) back in 1946. Because of his undying 100 percent commitment to bodybuilders and the sport,
bodybuilding has experienced phenomenal growth all over the world. Over 150 countries now make
bodybuilding an important part of their culture.
Joe Weider has trained and worked with nearly every champion the sport has seen. Guys like
Reeves, Park, Pearl, Scott, Oliva, Schwarzenegger, Zane, Mentzer, Haney, myself and many others
have all been influenced by Joe.
When I started training, Joe’s magazines were the source for bodybuilding information. I got
my hands on anything and everything Joe wrote. To this day, I consider Muscle and Fitness and Flex
magazines to be the source for the most complete training information-bar none!
And where would bodybuilding be without the most important bodybuilding competition
there is-the Mr. Olympia? Without Ben and Joe, there would be no Mr. Olympia competition.
A winning attitude is your biggest asset in any endeavor. But you also need
patience and persistence. These are often lacking, as evidenced by the way many people adjust their
approach.
If something isn’t working, these people will either radically change something or they’ll
change so many things at one time that they don’t know which variables they changed. They can’t
put their finger on what it was needed to be changed. Sort of like the shotgun approach-shoot a lot of
shot in the air and hope it hits something.
The best way to make corrections in your training and diet is to change one thing at a time,
change it slightly and then analyze it. Did the change make any difference? In what way did it make
a difference? Is this the change I wanted? Making changes like this allows you to ask the right kinds
of questions and get answers that can help you.
When I make changes I make them gradually and slowly. I take time to observe and note the
results of that change. You can’t go from doing six sets per body part two times a week to 20 sets a
body part three times a week. That would be too big of a change. Don’t try it. Instead, as I advise
throughout this book, have goals along with a realistic plan and follow that plan-one step at a time.
THE END/FINIS