COMMERCIAL GYM HELL

As I previously noted, I am in the middle of a move at the moment.  I said my goodbyes to my Texas Deadlift Bar as I packed away my home gym in a storage unit.  Given that I still have to train, I have been forced to utilize public gyms.  We have all heard the horror stories: guys curling in the squat rack, people training with gas masks on, guys in extra medium tank tops showing off their tribal tats, etc.

It keeps getting funnier every time I see it

My question is: why does this matter?

Why are people so fixated on what everyone else at the gym is doing?  How is that going to make YOU a better lifter?  Why waste any energy focusing on people being silly when you could instead be thinking about what went right and what went wrong in your last set, what your gameplan is for your next set, what meal you're going to make next, or pretty much ANYTHING that will actually make you better at lifting?

The reality is, there is a lot of unearned elitism being expressed among the ranks of internet lifters.  People that read through a forum post on Mark Rippetoe's "Starting Strength", discovered compound lifts, and decided they were God's gift to the weightroom.  They sneer at everyone else following their "terrible routines" while they stick to a steady diet of all of the movements with none of the intensity.  When the people they mock grow while they continue to stagnate, they blame genetics, drugs, diet, sleep, etc, when the reality is that they bought their own hype.  Like zealots, they clung to their "one true faith" at the cost of actual enlightenment.

In retrospect, the Koolaid flavored pre-workout supplement was in poor taste

Am I saying that the majority of the masses in a public gym are educated in lifting?  Of course not.  As my blog has mentioned many times, the world of lifting is full of dogma, mysticism, folklore and nonsense, and most people won't explore past what is readily available through word of mouth.  However, what many lack in knowledge, they make up for in intensity and dedication, which are skills that a new lifter can't learn from reading alone.

But lets say that the people at your gym are without redemption   They lack both intensity and ability.  Why let them concern you at all?  Because they tie up equipment?  Ask to work in.  What was once a regular part of gym culture is now taboo due to the increasingly passive aggressive nature of our culture paired with our rapidly diminishing interpersonal communication skills.  Rather than talk with someone who is on a piece of equipment we want, we stare daggers at them willing them to die so that they will get off our equipment so we can do our workout in peace.  Honestly, who is the dick here?

My policy when I train in a public gym is that I am a guest in someone else's house, so I am on my best behavior.  As a powerlifter, there is a ton of negative stereotypes about me, and it is my job to be an ambassador for my sport.  That means I smile at people rather than scowl, offer to work in with people whenever I see them longing after the equipment I am on, and offer to share my straps or other goodies in my gym bag.  So many people are upset with how gyms have policies designed to discourage powerlifters that they act exactly like how people expect them to, completely validating the rules set by the gym in the first place.  Don't be the dick that people expect you to be, catch them off guard and kill them with kindness.  You may make a friend, and if nothing else, you might be able to work in a set.

And if you really can't stand it, build a home gym.

Bodybuilding Mauritius Quick tips: Pulldowns and Face pulls. By Vic Goyaram

Quick tips on back training
By Vic Veeraj Goyaram

Exclusive for Bodybuilding Mauritius

Exercise #1: Front lat pulldowns

"Get your form right. A pulldown is not a row"

Charles Glass teaches proper lat pulldowns
to Gunter Schlierkamp

Do not turn lat pulldowns into rowing movements by rocking the body back and forth every repetition. You will have plenty of opportunity to do rows with barbell, T-bar, dumbbells and pulley in the back workout. A pulldown is not a row. Cut the weight you usually use for pulldowns into half and then proceed as follows (picture):

1. Keep torso straight.

2. Point elbows slightly forward.

3. Use a medium grip

4. Pull to just below the chin level. Pull with the elbows.

5. Do not allow arm to fully extend at the top. Let the weight pull your elbows (and thus your lats) without allowing your arm to extend too much. Watch the angle between the forearms and the biceps. Use arms as hooks.

The important point is to focus on pulling with the elbows and keep body straight throughout the set. When you have mastered the technique you can add weight. This works the region where Charles Glass is pointing. This will widen you up.

Exercise #2: Face pulls

"For back detail and shoulder health, a must do"

Buddy, this is an exercise that you must never leave out of your routine. Face pulls! These work the rear delts, the middle traps and teres minor/ infraspinatus, those little muscles which add significant detail to your rear double biceps pose. Besides detail, developing the infraspinatus and rhomboids do a lot in terms of long term shoulder health. This exercise is a staple in powerlifting circles, used to offset all the chest pressing. It also helps improve your posture. According to the great trainer Charles Poliquin "most people get shoulder problems because they spend so much time working what they can see in the mirror. So that's (face pulls) the opposite"

Gilbert and Kamlesh showing impressive upper (and overall) back detail.
Pas bisin alle l'amerique pou trouver. Maurice meme ena dan nou. 

Do this exercise as follows:

1. Use a pulley set at about chest level

2. Use a rope attachment and a pronated (palms down) grip

3. Keep chest out "proudly" at all times

4. Do not swing the body and use the lower back. Only the arms move. Get someone to check your form. If you insist on swinging the body in order to move a lot of weight, then stop doing this exercise. Go home.

5. Put one foot in front of the other for body stability

6. As you pull try to squeeze the shoulder blades and imagine that you are pulling the ropes apart.

7. As you reach the head externally rotate the shoulders so that your elbows face the ceiling. See picture below

Charles Poliquin teaching face pulls. At the top of the movement
external rotation is important. Get the elbows to face the ceiling.

That's it for the quick tips. Follow us on our Facebook group for daily discussions. 

VISIT BODYBUILDING MAURITIUS

Ki zot dire? Bonnto pa bonnto sa ban exercises la?

Bodybuilding Mauritius Muscle Recipes. Contribution by Bodybuilding Mauritius members

Bodybuilding Mauritius Muscle Recipes

Roti patate douce

Par Sehzad Nandoo

 « Mone servi 1 kilo patate douce et 100gram la farine blanc pck la farine complet fer li vine dure kan garde dan frigo, mo prepare pu moi pu 5 jours... Avez 1 kilo kapav gagne environs 30 roti depend lepaiseur et largeur... bouille 1 kilo patate dans tempo pour 15min, tire so la peau kan fini bouille ensuite kraze li dans ene grand bol et mélange 100gram la farine blanc ou farine brun, mo pane ajoute delo pck deja ena delo dan patate la kan tire li dan tempo... kan fini krazer, petrir li en forme rond ou karer selon zot humeur :P et met li cuit lor tawa ou poêle, mone cuit 30 roti avec 1 kouyer delhuile zolive... voila! »

Sweet potato chips (Chips Batate)

By Omar Patel  

Ingredients

• Sweet potatoes -
• Olive oil -2 teaspoons
• Dried Oregano - 1 teaspoon
• Coriander powder - 1 teaspoon
• Salt and pepper

Directions

• Preheat oven to 425 F.

• Peel the sweet potatoes and chop them into long strips of about 3 inches long and about 3/4 inches thick. They tend to shrink while baking. So make sure they are thick

• In a bowl, combine together the spices and olive oil and toss in the chopped sweet potato fries until they are well coated.

• Spread the sweet potatoes on a greased baking sheet in a single layer. Bake for about 30 to 40 minutes turning them twice in between.

Read more about sweet potato here

http://www.cals.ncsu.edu/agcomm/magazine/winter07/diabetes.html

Bodybuilding Mauritius MASS Rice

By Vic Goyaram

Recipe by Meera Ramsaha

How to improve the GI rating on your rice, give it flavour and also boost its protein content? The "Bodybuilding Mass Rice" is the solution. The recipe is very versatile and you can do a little experimentation on your own.

Procedure:

• Take out 2 measure of rice and 1 measure of lentils (feel free to experiment on ratios)
• Let the above cook on the stove or rice cooker
• Add a pinch of salt and a little bit of oil
• You can add "herbe de provence" for a more divine taste
• Just before the rice is ready you can throw in a handful or two of frozen mixed vegetables
• Mix and ready to serve

You can prepare your chicken fillets or tuna into a nice curry and the once it is cooked you throw the curry into the mass rice and mix. The whole mass rice gets the flavour and it is more enjoyable this way. Grow while enjoying nice food

Alternatively the mass rice can be served with a variety of protein sources like grilled chicken fillets, scrambled eggs or even a can of tuna.

Advantages of mass rice:

The lentils boost the protein content of rice (lentils contain about 20-25% protein), provide valuable fibre, contribute to your Potassium and Phosphorus intake and beats the boredom out of eating plain cooked rice day in day out. Basmati rice is getting quite expensive nowadays and lentils are rather cheap.

More on the nutritional content of lentils:

http://nutritiondata.self.com/facts/legumes-and-legume-products/4338/2

Mauritius Mass Gainer Shake

By Vic Goyaram

By now you probably know that I profess against commercial mass gainer shakes for various reasons.  However, we still need to get the calories in the system and sometimes a small appetite for some people when it comes to eating food doesn't help matters. Drinking your calories via a delicious home-made mass gainer shakes is a very convenient option.

This special Bodybuilding Mauritius shake will bring your body a solid blend of proteins from whey and egg whites.  You are also getting grade-A quality wholesome carbs from the oats and banana and not industrially processed carbs like maltodextrin, dextrose and fructose as in the commercial shakes. This shake can be consumed as a breakfast itself or as a meal replacement. It makes for a great pre-training shake when taken 1.5hrs before training.

Here is what you need:

1. A carbohydrate source: banana and ground oatmeal powder (slow and fast carb blend)

   

2. Protein: a good whey protein. I like Universal Ultra Whey Pro Vanilla because it is the first ever whey protein to come to Mauritius and I was addicted to it since day #1. Egg whites.

3. Milk powder or liquid

4. 2 tablespoons peanut butter, a strawberry.

5. Ice cubes

Procedure:

To 400ml milk in a blender jug add 1 banana and 50g of oats powder.

Add 1 full scoop of whey protein and 2 egg whites

Add ice cubes and blend

Approximate Nutritional composition:

40g protein

..Carbs

..Fats

The Mass Machine Breakfast

By Vic Goyaram

4 eggs cooked in water (microwaved). Yolk kept to be enjoyed separately. Egg whites broken into small pieces. Add 300ml of full cream milk. 4 tablespoons of ground oats. Mix in a shaker.

40g Carbohydrates

40g protein (with yolks)

24g fats

536 Calories

In addition to having this as a breakfast, I also enjoy this drink before workout (1.5 hours before workout). Postworkout you can go 1/2 oats and eat a banana with it.

MORE UPDATES COMING SOON. IF YOU HAVE A RECIPE FEEL FREE TO SHARE. EMAIL ME YOUR NAME AND YOUR RECIPE ON vicgoyaram@gmail.com

605LB TOUCH AND GO DEADLIFT, 4 REPS

I'm in the middle of a move at the moment, so this week's entry is going to be video from my training.  More evidence of my success with ROM progression and touch and go deads, two posts I have previously made here.

Thinking of going on Steroids? Read this first. By Vic Goyaram

Thinking of going on Steroids? Read this first

Researched and composed by Vic Goyaram
Exclusive for Bodybuilding Mauritius

We do not advocate steroid use

Bodybuilding Mauritius does not encourage the use of steroids and performance enhancing drugs. Every member who has been on our Facebook group since its inception can attest that we have never encouraged the use of steroids but rather preached the development of your natural potential by proper training, nutrition, supplementation and the necessary lifestyle modifications. Once you master the basics whatever else you do falls under your responsibility. Steroids do not make up for a lack of these aforementioned  bodybuilding "ingredients". Contrary to what may sometimes be said, steroids do not make up for a poor diet, lack of sleep and sloppy training. Neither are steroids the killer that the media portrays them to be but they are not without risks. Some people are more prone than others to experience the side effects of steroids while some can simply get away with it. 

The reason why I am writing this article is because through the Bodybuilding Mauritius group and my personal inbox we have obtained a number of queries regarding steroids from people who were not ready for this step.  In this article we present you some cases in which you must not go on steroids. 

No Steroid Case #1: Do not use steroids if you are still young.

Most of those interested in steroids are still very young. Some are still in their teens. At a young age steroids are not advised because your natural testosterone levels are still reasonably high although not as high as it would be if you were taking steroids. However, this can still allow you to make very solid gains naturally. In your teens and early-to-mid 20s your focus should be on building a natural foundation of muscle. I understand that at this age impatience is very common especially when one or two years of age difference can have a major impact on your natural growth. You see your friends are bigger than you, you see massive junior bodybuilders and you want to emulate them. I know that at this age you want to prove yourself, make a statement. I have been there too. Taking steroids at such a young age can mess up your endocrine system and this is definitely not worth it for a few pounds of extra muscle.

Young but not making decent progress
If you are not making the desired progress it is unlikely to be due to a lack of anabolic hormones in your system. The problem is more likely to be in your nutrition or training. You should get someone who is experienced to evaluate these for you. One more time, steroids won't make up for improper training or nutrition. 

If you are not making progress get a trainer to assess your training
and nutrition rather than jump on steroids

Bodybuilding is a marathon, not a sprint
Young people often want things to happen fast. Unfortunately, building muscle is not an overnight process. Building muscle takes time. This process may happen faster or slower in some people. Thus you may see you friends grow bigger and stronger at a faster rate than you. Bodybuilding itself is a long-term sport. You have all the time in the world to compete unless someone is pointing a gun at your head and forcing you to compete, which is very unlikely. You must devote your initial years as a teen bodybuilder to building a solid foundation of muscle rather than be in a hurry to go onstage and possibly considering steroids as an ally to help you achieve this. A guy of the age of 30 is considered young in bodybuilding, unlike most other sports. Just look at Toney "X-Man" Freeman who is still a top contender at the age of 48. Just look at Dexter Jackson who just won the Arnold Classic at the age of 42. 

Bodybuilding is a marathon, not a sprint. You can compete
at any age. Pursue health and longevity, not just massive muscles
(Pictured: Doug Brignole, NABBA Mr. Universe)

No Steroid Case#2: Adult with little training experience 

You must not use steroids if you are new to bodybuilding. You must bust your behind in the gym a good number of years naturally before even considering to go on steroids. You need to use your natural potential as much as possible by means of hard training and proper nutrition before considering to go on steroids. The latter should be the icing on the cake, the final piece of the puzzle as we say. You should not build your body on a foundation of steroids. Don't gear up too soon. 

Build a natural foundation before considering steroids

No Steroid Case #3: Diet is inadequate but want to do steroids

If you are not eating properly then it is very unlikely that your problem can be solved with steroids. Steroids won't make up for what's missing in your diet. Therefore, you can make good gains if you bring whatever is missing in your diet. You need to get someone experienced to analyse whether your diet is appropriate for your goals. You may think that you are eating a lot or sufficient macro-nutrients but on careful analysis there may be shortcomings. 

Let me take myself to illustrate an example. Currently I am able to afford only 150g of protein per day and 2000 calories total. In South Africa a 10ml vial of testosterone (250mg/ml) costs about the same price as 2kg of whey protein. What do you think I want to do? Buy the steroids or try to get the extra 50-75g of protein and 1500 calories that my body requires daily? I will go with the extra protein and 1500 calories because they themselves will "act like a steroid" once I bring these to my body. Meaning, they will give me good gains.  No matter how much I want to get really big and add more muscle, surprise people at how bigger I can get, out-lift everybody in the gym I know my aim cannot be achieved using testosterone when my body isn't getting enough nutrients. 

I must also wait before going on steroids

At the same time, once you decide to go on steroids don't only plan your cycle and post-cycle therapy (PCT). You need to plan your nutrition. You need to have a solid nutrition plan and know beforehand what you are going to eat and whether you will be on the money to ensure that your nutrition can be maintained. If your diet is off then doing a steroid cycle will be a mere waste of your money. The pain in the ass and delts from injections won't be worth it as well. 

Diet is key, on and off steroids

No steroid Case #4: Insufficient knowledge of steroids

Going on steroids is not about only popping a few pills or some weekly injections. I am not going to tell you how to do it but you must do your research beforehand.  A steroid cycle must be carefully planned rather than haphazard. You must know how long you will run the cycle, what your post-cycle therapy will be and what side effects you are likely to experience such that you have the proper remedial drugs handy. All these must be carefully planned. If you don't know about all these then please don't do steroids. Study more first. 

There are many good resources on steroids and your best bet would be publications like William Llewellyn's book titled "Anabolics". I am sure many of these books are available online and  you need to use these resources that back in the old days people didn't have. 

William Llewelyn's book is a good resource 

There are so many resources now but people get really lazy to dig into them for knowledge. There are many forums on the internet discussing steroids and you need to be really careful with these. Not everyone dispensing advice on steroids knows their stuff, some are knowledgeable while others are trying to push a certain steroid brand. Very likely on forums whenever you have a question concerning a cycle you need to be very specific and the members will expect you to have done your research first. Don't go and ask them "I want to take Deca. What do you advise?". You will be booed off the forum. You must be very specific in your question. Nobody will write you a cycle if you give the impression that you don't know the basics of your stuff or lazy to do your own prior research. Nobody will lay everything down for you unless maybe he is willing to date your sister. You must do your homework.

Steroid websites are numerous. Proceed with caution

You may also ask some of the big guys at your gym. Remember that not all big guys who juice are knowledgeable. You get some who are really dumb and who can write you a cycle that can kill your balls. Approach someone who seems to know his stuff very well and don't forget to do your research first and give him the impression that you are serious in your business and not just a kid who wants to take shortcuts. Again now if some guy is writing you insane cycles like 1000mg testosterone per week for your first cycle then drop him. Back off. 

No Steroid Case #5: Someone trying to sell you your first cycle without any advice
Given the massive demand for steroids, the latter is a lucrative business which has attracted not only bodybuilders but also dealers who previously had nothing to do with bodybuilding.  Most of these people may have little knowledge of bodybuilding and thus will not be in any position to give you advice about steroids. The same applies to dealers who are familiar to the bodybuilding world who may not have the time to attend to your questions because their main aim is record sales in record times. If someone sells you something without explaining to you how to use it, how to stack it and who doesn't even care whether or not you are ready then ditch that person. Do not buy his stuff. He is trying to make money off you. If you are, however, knowledgeable and know what you want then you are free to buy from who you want as long as you know his gear is legit. 

Not all dealers sell legit stuff. Most want only your money

No Steroid case #6: Peer Pressure and wanting to do like others

Learn to say NO if someone offers you steroids

Just because your friends or your training partner are using steroids doesn't mean that you  should use them too. Do not succumb to the need to do like others just to be accepted or for any other reason. Look deep into yourself and ask yourself what your aim is in bodybuilding. Is it to better yourself or to compete against others? Do your finances allow you to do like others? If your friends are taking steroids and eating 1kg of meat one day are you able to do the same if you take steroids like them? I personally don't care if I may be the only quite serious natural bodybuilder in my gym because I take massive pride in being one. I don't feel the need to do like others and do my first cycle although steroids are readily available to me. I will do so only when I am ready for that step in terms of both my bodybuilding goals and bank balance. Most of my bodybuilding friends are on steroids but they are also on 6-8 meals a day and are a dedicated and educated bunch. Neither my natural status nor their non-natural status change anything at the level of respect we have for each other. Think well whether you really need steroids. Sit down and reassess things. 

No Steroid Case #7: Steroids for the wrong reasons
Deca durabolin is not for joints and Anavar is not for fat loss. Do not use Deca-Durabolin because you have joint problems. Deca helps with dry and painful joints but it doesn't mean that you should use Deca just because you have these problems. I am mentioning this because I have sometimes received questions from people with no prior experience in steroids who have been advised to take Deca for joint problems. It would be very silly to run steroids just for joint lubrication, in my opinion. Maybe if the guy was a regular user an advice to also run Deca in his cycle would be understandable. You don't tell a beginner who is experiencing joint problems to run Deca, period.

Leave the Anavar for those who are experienced.
Don't use it as a first resort fat burner. You must be nuts to do so. 

Similarly, while there are reports of Anavar and Winstrol working as a fat burner this doesn't mean that you should run these for losing some fat if you have no prior experience in steroids. You will be better off fixing your diet and then enlist the help of some over-the-counter thermogenics before considering to run these steroids. In most cases if you only need to lose some fat you won't really need to run any steroid. If you are a fat beginner don't think steroids will get you lean and jacked. You should be able to cut without gear. Cutting steroid cycles are for those who already know their business and have nailed down on their nutrition/ training and want that extra edge.

No Steroid Case #8: You have mental issues

Steroids have potential psychological effects and can affect your mood and emotions. If you are naturally an unhappy or depressed person then you will feel good for some time on steroids but will crash when you come off the steroids. Furthermore, if you have a short fuse and get angry easily then steroids may make this worse. Therefore, please make sure before going that route. You don't want to end up like a maniac and lose friendships and relationships. Whether or not the media has blown the psychological effects of steroids out of proportion, steroids have been shown in numerous studies to have psychological effects. 

Think well before sticking your first needle
Get your info and basics right

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©,2013, Veeraj Goyaram, Bodybuilding Mauritius. Any reprinting in any type of media is prohibited.

Disclaimer:

The Content on this site is intended to be used for educational and entertainment purposes only. It is not intended to be and should not be interpreted as medical advice or a diagnosis of any health or fitness problem, condition or disease; or a recommendation for a specific test, doctor, care provider, procedure, treatment plan, product, or course of action. BODYBUILDING MAURITIUS is not a medical or healthcare provider and your use of this site does not create a doctor / patient relationship. We disclaim all responsibility for the professional qualifications and licensing of, and services provided by, any physician or other health providers posting on or otherwise referred to on this Site and/or any Third Party Site. Never disregard the medical advice of your physician or health professional, or delay in seeking such advice, because of something you read on this Site. We offer this Site AS IS and without any warranties.  Qualifications of author of article: Bachelor of Science (Honours) in Biology (Department of Biosciences, University of Mauritius) and Master of Science in Medicine by research in Exercise Molecular Biology (Research Unit for Exercise Science and Sports Medicine, University of Cape Town). Correspondence: vicgoyaram@gmail.com

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The Pyramid Training Program. By John Bubb, former NABBA Pro bodybuilder

The Pyramid Training Program

By John Bubb, former NABBA Pro Bodybuilder

Exclusive for Bodybuilding Mauritius

Follow-up plan for people who have been doing the original Bulk Up schedule.

Those of you who started the original Bulk Up plan (click here to read) when it was first published must have completed your three months suggested time plan and be wondering where to go next. Even people who started when it first appeared on the blog will be getting towards the end by now. You will remember that I said that you should forget you are bodybuilders for six months and concentrate on  Power Lifting Type workouts. This will not only thicken your physique, but make you much stronger so that when you return to the more conventional bodybuilding type training your poundages will have increased substantially and you will be able to use more productive weights on higher reps. We will keep the same days for body parts as before.

MONDAYS AND THURSDAYS: CHEST & TRICEPS

Exercise # 1: Barbell Bench Press on Flat Bench 

Don’t worry, you will be using D/Bells and Inclines next time!

Exercise 1: Flat bench barbell presses

Sets and reps

Warm up set: Start with 1 set of 15, really silly light – as before.  

Working sets: 

• 1 set of 8 heavy (but make sure you get 8)
• 1 set of 6 heavy (but get 6. If you start failing at this point you’ll never make the really heavy reps later)
• 1 set of 4 heavy (as above)
• 1 set of 2 heavy
• 1 set of 2 flat out
• 1 set of 4
• 1set of 6
• 1 set of 8.

Notes:

• Treat the first sets of 8,  6,  4 as a build up. Use heavy weights but make sure that you achieve the required number of reps. After you have done the two sets of two try to use slightly more weight on the final 4,  6,  8 than you did in the build up. REMEMBER You don’t gain anything from failed reps

• Every fourth workout perform two flat out singles after the first set of two. This will give you something to aim at and give you an indication of your progress.

• We won’t worry too much about arms on this schedule, just concentrating on the compound exercises. When I used to do power lifting programmes back in the sixties my arms used to grow even though I wasn't doing any pure arm movements at all. Trust me, it works!

• However we will do a little triceps work just to aid the Bench Presses and keep you in touch.

Triceps work

Exercise #1: Triceps extensions (Push-downs)
Use the pulley machine and do 2 sets of Triceps Extensions (Push-downs) 2 X 10.   

Exercise 1 for triceps: cable pushdowns

Exercise #2: Close grip bench presses

1 X 10 Very light.

3 X 8 heavy.

If, like me, you find these hurt your wrists, do Seated French Press with a single heavy dumbbell.

Try to train with two training partners so that you've always got spotters and moral support.

Exercise 2 for triceps: close grip bench press or French press

TUESDAYS & FRIDAYS: LEGS, BACK AND BICEPS

Exercise#1: low, Very strict Thigh Extensions.  2 X 20.

Leg exercise #1: Leg extensions (2 x 10 reps)

Leg exercise #2: Conventional Squats

Exercise #2: Conventional squats

1 x 20 Very very light.

1 X 10

1 X 8

1 X 6

1 x 4

1 X 2

1 X 2

1 X 4

1 X 6

1 X 10

Notes:

• Do these exactly the same as the Bench Presses and try a couple of singles after the first set of two Reps every four or five workouts.

• DON’T BE TEMPTED TO TRY SINGLES EVERY WORKOUT OR YOU WILL BE DISAPPOINTED AND FRUSTRATED. OBVIOUSLY THE SAME APPLYS TO THE BENCH PRESS.

• KEEP RECORDS AND GIVE YOURSELF A NICE SURPRISE EVERY FOUR OR FIVE WEEKS.

As before, substitute DEADLIFTS for squats every third workout.

Every third workout substitute squats for deadlifts

We will continue much as before.

Do that really light set of 8 to 10 to warm-up.

Then do 4 fairly heavy reps

Then do 2 really heavy.

Then 4 singles adding weight each set.

Then a final set of 6 fairly heavy.

Some people might feel that this is not enough, but I always found that I made better progress on Dead Lifts if I didn’t do too many and I seemed to make my best gains on the singles and low reps.

"Bench press, squats and deadlifts are really the basis of all bodybuilding"

Remember, Bench Press, Squats and Dead Lifts (The compound exercises) are really the basis of all bodybuilding. If you only concentrated on these three for two years you would make more general progress than the young skinny lad who rushes around the gym doing endless sets of arm exercises.

BACK

Exercise #1: Lat Machine Pull-downs to chest (Very Strict) Shoulder width grip.  1 X 20

Exercise #2: Low Pulley Rowing, light and strict, Close Grip.  1 X 20

Exercise #3: Single Arm Rowing with D/Bell 1 X 10 light, Then 5 X 6 heavy. Try to do these really strict, feeling the muscles stretch and contract. NO TWISTING AND HEAVING – like all those around you are doing!!!

BICEPS

Again, we won’t go mad. Just a few token sets to keep you in touch and put your mind at rest.

Strict Incline D/Bell Curls

1 X 15 very light.

5 X 6 heavy, BUT, still very strict.

Calves

Finish up with your favourite calf exercise (is there such a thing!!)    five or six sets of 20.

Important guidelines

• Don’t forget, lots of rest between sets on the compound exercise. I don’t care what anybody says, you shouldn’t sacrifice the poundages you use by rushing into the next set too quickly.

• ALWAYS USE CORRECT STYLE.

• GO DOWN TO PARRALLEL ON YOUR SQUATS EVEN IF IT MEANS USING SLIGHTLY LESS WEIGHT.

• EAT LOTS OF PROTEIN – CHICKEN, TURKEY, FISH AND SOME BEEF.

• DRINK AT LEAST 3 PINTS OF PROTEIN SHAKES A DAY. CHOOSE ONE THAT YOU LIKE SO THAT YOU ENJOY DRINKING IT. IT SHOULDN’T BE LIKE TAKING MEDICINE! IF IT IS YOU WILL EVENTUALLY GIVE IT UP.

• ONLY EAT GOOD CARBS AND AVOID ALL JUNK.

While you are on this course don’t be tempted to do extra on the days in between. Train hard four days a week and rest as much as possible on the days in between. This doesn’t mean that you’ve got to lie in bed for three days a week. Just follow a normal way of life without too much exertion.

I’ll see you in three months with your next follow-up.

John Bubb for Bodybuilding Mauritius

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About the Author

John Bubb is a former NABBA professional bodybuilder with more than half a century of experience in the iron game. John has six top four finishes at the NABBA Pro Mr. Universe from 1967 to 1971, including a runner-up placing to Arnold Schwarzenegger in 1968. 

John has trained several bodybuilders from many countries and has remained very active in the bodybuilding arena decades after hanging his posing trunks. He is one of our most prized contributors at Bodybuilding Mauritius and we feel very honoured to have someone of the calibre of John dispensing advice to all of us with such enthusiasm. 

We at Bodybuilding Mauritius are very keen about old-school bodybuilding as we believe that in order for bodybuilding to have a future it must look back at its past. We couldn't ask for a better guru of Golden era bodybuilding than "Iron Grandpa Bubb".