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21/8/2016 Classic Physique Builder

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CLASSIC PHYSIQUE BUILDER


W EL C O M E T O T HE W O R L D O F C L A S S I C P HYS I Q UE B UI L D ER ! F I ND I NF O R M A T I O N A ND I NS P I R A T I O N
F R O M T HE S T ER O I D - F R EE, G O L D EN A G E O F C L A S S I C P HYS I Q UE B UI L D I NG T O HEL P YO U B UI L D A
M US C UL A R , P O W ER F UL , S YM M ET R I C A L , HEA L T HY, A ND A T T R A C T I V E P HYS I Q UE.

SA TU RDA Y, N OV E M B E R 6 , 2 0 1 0 CL A SSI C P H YSI QU E B U I L DE R

Dynamic Muscle Building - Steve Reeves' Other - CP B ( BL OG A N D Z I N E ) -

Book on Classic Physique Building! The mission of Classic Physique


Builder (CPB Blog and CPBzine) is to:
(1) promote the ideal of developing a
classic physique, (2) demonstrate
what kind of body can be developed
naturally,(3) preserve & learn from
the history of the pre-roid Golden
Age of Classic Physique Building, (4)
serve as a source of education &
inspiration to all; and (5) help
initiate a Renaissance of Classic
Physique Building in the 21st
Century!
V I EW M Y CO M P LET E P R O FI LE

SUBSCRIBE TO CPB BL OG POSTS!

Posts

All Comments

(Photo Above: The Cover of Steve Reeve's Other Book "Dynamic FREE SUBSCRIPTION TO CPBZINE!
Muscle Building.")
For a free 1 year subscription to
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Classic Physique Builder (CPBzine) -


Most people who are interested in classic physique building know a pdf zine patterned after the muscle
Steve Reeves and might know about his book "Building the Classic mags of the pre-roid, Golden Age of
Physique: The Natural Way." But perhaps fewer people know that Bodybuilding (the 1940s and 50s) -
Steve authored another book called "Dynamic Muscle Building." just send your name, the name of
your city (not your address),
state/province, & country to
This is a really good book that collects together many of the articles
cpbzine@gmail.com. That's it!
that Steve wrote in the Golden Age for some of Joe Weider's
CPBzine is published quarterly
magazines. The first few chapters start off by providing routines for
(Spring, Summer, Fall, and Winter
beginners, intermediates, and advanced trainers. These chapters are
issues).
followed by chapters on specialized training (for different parts of the
body). The remaining chapters reprint articles and interviews that
Steve did. One of these articles is "How I Gained 19 Pounds in Two CPBZINE - W INTER 2010 ISSUE
Weeks" - which is a true story that illustrates the power of muscle
memory when it comes to regaining lost muscle.

The book is available through the Steve Reeves International Society


(see our links) and probably through the regular channels
(Amazon.com, etc). The book was actually published after Steve
passed away and so John Little and George Helmer are listed as co-
authors. So there may be some slight additions here and there that
come from John or George and not from Steve. But when I compare
the book to the original writings that Steve did in the Golden Age
(from which this book is assembled), I can say that any such
additions are very minor.
Vol 2 No 1: Cover - Clancy Ross
So, if you have the change, pick up the book! It is a must for any (Current Issue)
CPB'er!

CPBZINE - FA L L 2009 ISSUE


- CPB

P.S. If you would like a free, 1 year subscription to Classic Physique


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 5: 14 P M 29 CO M M ENT S :
LA B ELS : B O O K S , CLA S S I C P HYS I Q UE B UI LDI NG I NS P I R A T I O N, S T EV E R EEV ES

Vol 1 No 3 - Cover: John Grimek (see


Back Issue info below)
SA TU RDA Y, SE P TE M B E R 1 1 , 2 0 1 0

The Classic Physique of Steve Reeves: Healthy,


CPBZINE - SUM M ER 2009 ISSUE

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Real, Balanced, and Inspirational!

Vol 1 No 2 - Cover: George Eiferman


(see Back Issue info below)

CPBZINE - SPRING 2009


(PREM IER) ISSUE

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

The mainstream world of roid-based bodybuilding continues to


disappoint and there are no signs that anything is changing soon!

It is sad that today when a person becomes interested in weight Vol 1 No 1 - Cover: Steve Reeves
(see Back Issue info below)
training and goes to the magazine rack to look at the modern muscle
mags, all they see are unreal, unhealthy, unbalanced, and
uninspirational physiques that don't even look naturally human! If you
CPBZINE BA CK ISSUES - NOW
were simply to go to these modern muscle mags to learn about A V A ILA BLE!
building your body, you wouldn't even know what a naturally, well-
Back issues of Classic Physique
built, muscular body should look like! Builder Zine (CPBzine) are available
to all CPB Donors as a "thank you
Well, take a look at the picture of Steve Reeves above - there is your gift" for supporting our mission. For
answer! He built his body with weights, good food, and rest (with no a $5 donation (USD), we will send you
modern supplements). His physique is classic, healthy, real, the back issue of your choice. For a
balanced, and inspirational! $10 donation (USD), we will send you
up to 3 back issues of your choosing.
Yes...all it takes is appropriate weight training (Steve followed the Simply click on the "donation" button
best of the pre-roid, Golden Age methods), good wholesome & below and then follow the paypal
nutritious food (you can see what his diet was in our previous posts), instructions. Once you have made
and proper rest (he worked out with full body routines 3 times per your donation, then send an email to

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week in order to give his body 4 days of complete rest for muscle us at cpbzine@gmail.com and let us
growth). know which back issue(s) you would
like. You will then receive your back
- He didn't need to be in gym everyday with split routines. issue(s) in pdf format via email. It's
- He didn't need roids or modern supplements. that easy!
- He didn't value the unhealthy, "shredded/ripped," cadaver-like look.
- He didn't need to sacrifice his health for the sake of a physique.
SUPPORT THE CPB M ISSION
- He didn't have to look terrible in regular clothes. TH ROU G H YOU R DON A TI ON S!

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

Just look at him - healthy, happy, balanced, real, strong, and


inspirational! Isn't this why most of us get into weight training? A BOUT US & OUR M ISSION

Wouldn't you want to have a physique that looks like that and Hi and Welcome to CPB!
radiates with health? Steve wanted to be the "healthiest man alive" -
yes, he actually said that that was his goal! This is what it is all I'm Anthony Miller - a PhD in anatomy
about! & cell biology, researcher, scientist,
academician, pre-roid Golden Age
So, stay true to the course and take your inspiration from the pre- aficionado, and aspiring classic
roid Golden Age champs like Steve! physique builder. I founded CPB
because I got tired of waiting for
[Note: the next issue of CPBzine is in the works - thanks for being someone else to do it!
patient].
For those of us who have no
intention of using drugs to build our
- CPB
physiques, it is nearly impossible to
get good, muscle-building info that
P.S. For a free, 1 year subscription to Classic Physique Builder Zine
works for non-drug users or inspiring
(CPBzine) - a pdf "zine" (do it yourself magazine) patterned after the
images of classic physique champs
muscle mags of the pre-roid Golden Age of Bodybuilding (the 1940s
from the extreme, steroid-oriented
and 50s) - just email your name, the name of your city (not your muscle mags of today. Fortunately,
actual address), state/province, and country to cpbzine@gmail.com. there is a vast wealth of pre-roid,
That's it! Any info you send us is strictly confidential. We don't share Golden Age information from the
info with anyone, so you won't get on any lists or receive any 1940s and 50s that we can use to
automated spam (even from us)! build Golden Age physiques that are
drug-free, healthy, muscular,
powerful, symmetrical, and
attractive!

It is the mission of Classic Physique


P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 8: 32 A M 11 CO M M ENT S :
Builder (CPB Blog and CPBzine) to
LA B ELS : CLA S S I C P HYS I Q UE B UI LDI NG I NS P I R A T I O N, S T EV E R EEV ES
make pre-roid, Golden Age
bodybuilding information available
again to all, so that we are no longer
TU E SDA Y, JU L Y 2 0 , 2 0 1 0 held captive to the extremism of the
modern muscle mags and so that a
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Bob Gallucci: A Witness of the End of the Golden new, 21st Century Renaissance of
Classic Physique Building can arise!
Age of Classic Physique Building!
If our mission appeals to you, then
please join us in spreading the CPB
Movement wherever you are and in
whatever way you can. Help us get
the word out to people that Golden
Age Classic Physique Building
(true, pre-roid bodybuilding) is a
better and brighter alternative than
what the current, mainstream, drug-
based bodybuilding world provides!

Please consider supporting the CPB


mission through your donations (see
donation button above). This will
allow us to continue to offer CPBzine
free for those (especially young
people) who truly cannot afford it. -
Thank you!

STEV E REEV ES - 1948 M R.


W ORL D CL IP (2ND CL IP FROM
(Photo Above: Bob Gallucci, Mr. New England 1969, Teen Mr.
TOP)
America 1969, Mr. Eastern USA 1970, Collegiate Mr. America 1974,
Natural Mr. America 1981 - on the Cover of Muscular Development,
Nov 1974 issue)

In previous posts and articles, we defined the Golden Age of Classic


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

Now, you can hear for yourself, an Interview with Bob Gallucci - one
of the few natural trainers and competitors during the 1960s and 70s
- who was there when the darkness descended. He was one of the
few who followed the tradition of the CPB champs as the light of the
Golden Age died around him.
STEV E REEV ES - "THE W HITE
In December, 2008, John Hansen (Mr. Natural Olympia, 1998) W A RRIOR" CL IPS

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interviewed Bob about his experiences training and competing in the


late 1960s and 70s. The interview is quite lengthy, but it is
historically important if you wish to know how and when the Golden
Age died.

The interview appears on John Hansen's


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

Although this is a sad topic, it is important to understand how


thoroughly steroids have overtaken the world of bodybuilding and
that it still persists in those "Dark Ages" that began in the 1970s.

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

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

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder Zine


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

REG PA RK - " M A CISTE IN KING


SOL OM A N 'S M IN E S" CL IPS
P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 12: 04 A M 17 CO M M ENT S :
LA B ELS : B O B G A LLUCCI , DA R K A G ES O F B O DYB UI LDI NG , S T ER O I DS A ND
M A I NS T R EA M B O DYB UI LDI NG , T W I LI G HT O F T HE G O LDEN A G E

M ON DA Y, JU N E 2 8 , 2 0 1 0
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M ON DA Y, JU N E 2 8 , 2 0 1 0

Golden Age HIT Training for a Classic Physique!

JOHN G RI M E K I N TE RV I E W CL I P

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

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

HA ROL D POOL E CL IPS


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

However, all throughout the Golden Age, it was the rule that ALL
beginners would train for up to 6 months on one set per exercise
(using full body workouts, 3 times per week)! Nearly all the CPB
Champs of that era had a strong foundation in HIT training as
beginners! This really helped them get started on the right foot in

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terms of building a classic physique quickly and is very different from


today, where beginners start with set training and split routines right
off the bat, never do one-set, full body training, and quickly start
over-working causing all gains to cease after some initial beginner's
results.

You can see for yourself the one-set training in the York muscle
building courses, Weider's Muscle Building Courses of the Champions,
and even in Steve Reeves' training when he first began! Again, this
type of training was pretty universal for beginners in the Golden Age.
REG PA RK CL IPS
What were the benefits of such training? A lot! It produced very good
gains for beginners, prevented overworking, taught them how to use
the principle of progressive resistance properly, allowed them to use
heavier weights which promoted better growth, didn't overtax the
nervous system, and ramped up the body's muscle recovery abilities.

Because of this type of training, the Golden Agers, as intermediate


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

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

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

Now, you might ask "This is fine, but I've been training for a while.

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I'm not a beginner and I've never done one-set training. Is it too late
for me to benefit from this kind of training?" I would say "no!" You
can still benefit!

Most people you see in the gym today are overtraining their muscles
and getting nowhere fast! How many times have you seen some guy
in the gym, week and week, pounding out set after set, using the M A I N STRE A M B ODYB U I L DI N G
I DE A L - CA RTOON CH A RA CTE RS:
same weights, and still looking the same? No real gains to speak of. HE-M A N, X-M EN, THE THING!
You see this quite often. (2ND CL IP FROM TOP)

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

After 6 weeks, take a one week layoff and then resume the same
program! Keep this pattern until you see no more results. Then take
a week layoff and after do the same routine using 2 sets for each
exercise instead of 1 for another 6 weeks. Doing this will definitely
teach you how to get the most out of each set. Then, one day, as an
advanced trainer, like Steve Reeves, you will know how to stimulate
SEA RCH THIS BL OG
a muscle using 3 sets per exercise (with no more than 3 exercises per
body part). But don't jump to advanced training routines before you Search
are ready - if you do, they won't work for you. Lay a good, solid
foundation of Golden Age HIT training and then proceed from there!
BL OG A RCHIV E
- CPB
2010 (15)
November (1)
P.S. For a free, 1 year subscription to Classic Physique Builder Zine
Dynamic Muscle Building -
(CPBzine) - a pdf "zine" (do-it-yourself magazine) patterned after the
Steve Reeves' Other Book...
muscle mags of the pre-roid Golden Age of Bodybuilding (of the 1940s
and 50s) - just email your name, the name of your city (not your September (1)
actual address), state/province, and country to cpbzine@gmail.com.
July (1)
That's it! Any info you send us is confidential. We don't share info
with anyone. So you won't get on any lists or receive unwanted spam June (1)

(even from us)! May (2)

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 11: 25 P M 4 CO M M ENT S : April (1)


LA B ELS : B EG I NNI NG W O R K O UT R O UT I NE, HI G H I NT ENS I T Y T R A I NI NG , HI T , March (2)
O NE S ET T R A I NI NG
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O NE S ET T R A I NI NG February (3)

January (3)

M ON DA Y, M A Y 3 1 , 2 0 1 0 2009 (46)

Workout Frequency for Building a Classic 2008 (26)

Physique: Challenging Conventional Wisdom! 2007 (21)

LA BELS

2009 New Year's Message


Ab Training
Abbreviated Routines
About Us
Advanced Workout Routine
Alan Paivio
Alan Stephan
Arm Routine
Artie Zeller
Beginning Workout Routine
Ben Weider
Bob Gallucci
Bob McCune
Body Fat %
Books
Breathing Squats-Pullovers

(Photo Above: CPB Champ Armand Tanny, Mr. Pro America 1949, Bruce Lee
Mr. USA 1950) Bruce Randall
Building Mass
With all of the misinformation in the modern, roid-based, muscle Casey Butt PhD
mags of today, we have quite a challenge in sorting through all the Clancy Ross
"conventional wisdom" that just doesn't work for us non-roid users - Classic Definition
who just want to build a great looking, classic physique! In our last
Classic Muscle Movies
post, we touched on the subject of all the modern hype regarding
Classic Physique Appeal
supplements. In this post, let's touch on the subject of workout
Classic Physique Body Calculators
frequency.
Classic Physique Builder Zine
Remember, with all the modern "advice" - much of which is hype - Classic Physique Building and
you must always ask yourself "Who is this advice really good for - me Character Development
or the supplement companies or fitness centers?" If you ask this Classic Physique Building Inspiration
question frequently, you might begin to see through all the hype. Classic Physique Building Tips
Classic Physique Building vs
With that said, it is pretty much the "conventional wisdom" these Bodybuilding
days that beginners should be put on a 4-5 day (even 6 day) splits -
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exercising each part of the body one day a week. You see this advice Classic Physique Building vs Natural
in the modern, roid-based muscle mags. You hear it from the Bodybuilding
"personal/certified trainers" at the modern gyms/fitness centers. In Classic Physique Building: Roots
fact, if you are a classic physique builder and tell the personal Classic Physique Champions
trainers at the fitness center that you are doing 3 full body workouts Classic Physique Definition
each week, they would probably think you are crazy! If you get this
Classic Physique Diet
reaction from them, then this is a sure sign that they don't know
Classic Physique Goal Setting
anything about the pre-roid Golden Age! They probably have no idea
Classic Physique Ideal
who Steve Reeves is or any of the other CPB Champs!
Classic Physique Mass

Well...here is the truth about workout frequency in the pre-roid Classic Physique Measurements
Golden Age: the standard that all beginners and almost everyone else Classic Physique Size and Symmetry
followed was to do 3 full body workouts per week! Yes...that is right! Classic Physique Supplements
Each muscle was being exercised 3 times per week - not just once! Classic Physique vs Classic Greek
And people were in the gym 3 days a week, not 4-6 days. If you don't Ideal
believe this, then just look at practically any issue of the muscle Classic Physique vs Hulk-Like
mags of the pre-roid Golden Age (the 1940s and 50s) like Your Physique
Physique, Muscle Power, Muscle Builder, Iron Man, Strenth & Concentration
Health, etc.
CPB Credo
CPB Principles
Let's put it this way....the practice of doing 4-6 day splits, working
CPB Readers' Page
each muscle once a week, was largely UNKOWN during the pre-roid
Golden Age - certainly for beginners! None of the classic physiques of CPBzine Contents

the CPB Champs were produced by following this kind of advice. CPBzine Vol 1 No 1
Yes...there was some (repeat "some") split training done for very CPBzine Vol 1 No 2
specialized reasons by advanced trainers (e.g., a couple of weeks CPBzine Vol 1 No 3
right before a contest). But split training was not the norm. Yet, CPBzine Vol 2 No 1
clearly, with their 3 full body workouts per week approach, those of Dark Ages of Bodybuilding
the Golden Age were able to produce classic physiques just fine! So
Definition - Beginner Intermediate
don't let anyone tell you that your muscles can only take being
Advanced CPB Trainer
stimulated once a week! And don't let anyone tell you that you need
Early Classic Physique Builders
to be in the gym 4-6 days a week either!
Eugen Sandow

In fact, it was pretty standard in the Golden Age that a person could Floyd Page

build a classic physique, usually, within two years. So Golden Age Free 1 Year Subscription to CPBzine
methods work and they work really well! How many classic physiques Full Body Routines
have been built today on the modern advice of doing 4-6 day splits George Eiferman
and working each muscle once a week?! Golden Age Magazines
Golden Age of Classic Physique
Now, there is a lot to say on this subject, but let's come back to our Building
earlier questions. Who benefits the most from the prevailing Hardgainer Routines
"conventional wisdom" - you or the supplement companies & gyms?
Harold Poole
High Intensity Training
Let's take the gyms first. It is no suprise that their "trainers" will tell
HIT
you that you should be in the gym 4-6 days a week. Why? Because if
Holiday Message - Christmas 2009
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you are in the gym that often, then you will be far less likely to drop Individual Genetic Variation
your gym membership. Also, a lot of the gyms sell other products that Intermediate Bulk Routine
you are more likely to buy if you are there - such as supplements, Intermediate Workout Routine
workout clothes & accessories, workout drinks, etc. The
Jack Delinger
gyms/fitness centers have a monetary "bottom line." They are a
Joe Weider
business. They must maintain a certain number of paying
John Grimek
memberships to cover all their "overhead" (expenses) and make a
profit. Nothing wrong with that - except when they start tailoring Leo Robert
their workout advice for their benefit and not yours!!! So who is Leroy Colbert
really benefitting from a 4-6 day split - the beginner or the Mainstream Roid-Based Bodybuilding
gym/fitness center? Marvin Eder
Maurice Jones
What about the supplement companies? They also love the 4-6 day Maximum Definition Diet
split training each muscle only once a week approach! Why? Because
Melvin Wells
if you are working out practically every day, you are more likely to
Mind-Body Connection
think you need more supplements! Take a look at all those pre- and
Monty Wolford
post workout drinks that they push. If you work out only 3 times a
week (or even twice) then you are talking about 4 - 6 drinks. If you Mr. World 1948 Reeves Clip

are working out 4-6 times per week (and buying pre- and post Muscle Builder
workout drinks) then we are talking about 8-12 drinks! They can sell Muscle Confusion
you twice as many drinks and double their profit! That's not to Principle/Techniques
mention all the other supplements you will be tempted to buy since Muscle Control
you are working out so much! AND since working each muscle once a Muscle Dysmorphia
week will lead to slow progress, you will be all the more tempted to Muscle Power
buy supplements to "speed up your results!"
Muscle Recovery
Nutritional Supplements
So the "conventional wisdom" of 4-6 day splits and working muscles
One Set Training
once a week is great for the gyms/fitness centers and the
Peary Rader
supplement companies! But what about you?
Power and Bulk Routine
Don't you think it is funny that men were able to build classic Proper Rest
physiques in the 1940s and 50s on 3 (or even 2) full body workouts Reducing
per week with no problem (and no supplements) and yet now the Reg Lewis
modern muscle mags seem to have forgotten this? In fact, they seem Reg Park
to have "conveniently" forgotten all about the pre-roid Golden Age
Reg Park Journal
haven't they? Doesn't it seem as though their sense of history begins
Rep Range
with Arnold (and other 1st generation roid users)??? Well...I guess the
Sig Klein
truth of history would hurt their "bottom line," wouldn't it?
Split Routines
- CPB Squats
Steroids and Mainstream
P.S. If you would like a free 1 year subscription to Classic Physique Bodybuilding
Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) that Steve Reeves
is patterned after the muscle mags of the pre-roid Golden Age of Steve Reeves Power Drink
Bodybuilding (the 1940s and 50s) - just email your name, the name of Sticking Points

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your city (not your actual address), state/province, and country to Strength and Health
cpbzine@gmail.com. That's it! Any info you send us is strictly Strongmen
confidential. We don't share info with anyone. So you won't get on The Classic Ideal
any unwanted lists or receive any unwanted automated spam (even Training Journal/Log
from us)!
Triggering Growth Mechanism
P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 10: 44 P M 12 CO M M ENT S : Twilight of the Golden Age
LA B ELS : W O R K O UT FR EQ UENCY
Vince Gironda
Waist Development
Weight Reduction
TH U RSDA Y, M A Y 2 0 , 2 0 1 0
Workout Drink
Nutritional Supplements for Classic Physique Workout Frequency
Building: The Truth! Your Physique
Zeller Curls

RE COM M E N DE D SI TE S & M U TU A L
" F RI E N DS"

Weightrainer.net
Steve Reeves International Society
Reg Park.Net
MuscleMemory
Classic Bodybuilders
Iron Guru
Harold Poole.Com
Sandow Museum
NSP Research Nutrition - Vince
Gironda Training
Strength-Oldschool.Com
ClassicAnatomyGym.Com
TimWescott.Com

OUR FA V ORITE BL OGS L IST

Kettlebellstrength&conditioni
ng
Z
4 years ago

CL A SSIC FEM A L E PHYSIQUE PIN-


U P S F ROM TH E G OL DE N A G E

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(Photo Above: Pre-Roid Golden Age Magazines - Strength & Health


August 1950 (top), Your Physique April 1950 (bottom))

In the modern, roid-based bodybuilding world of today, we are


surrounded and bombarded with HYPE! If you pick up any modern
muscle or fitness mag, almost 1/3 to 1/2 of the pages will be
devoted to supplement ads! From the sheer quantity of all those ads There was an error in this gadget
(not to mention their sales pitches), one would think that the major
activity of anyone interested in building muscle is learning about,
M ORE CL A SSIC FEM A L E
buying, and taking the right supplements! In fact, one is bombarded
PHYSIQUES
so much by so many ads that psychologically one might begin to think
that making any kind of significant gains is impossible without all
those high-tech, cutting edge supplements!

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


HYPE!

The history of the pre-roid Golden Age of Classic Physique Building


(the 1940s and 50s) tells us the plain, simple truth - and here it is for
all to see for yourselves! Take a look at the photos above. The top
photo is the cover of Bob Hoffman's Strength & Health magazine
August, 1950 issue. The bottom photo is the cover of Joe Weider's
Your Physique magazine April 1950 issue. Just look at those
physiques on the covers! Did they have cutting edge NO boosters? Did

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they have high-tech, thermogenic fat-burners? Did they have the


latest "legal steroid" supplements that are so widely advertised in
today's muscle mags? Did they even have decent protein powders?
The plain and simple truth is NO!!!!!

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

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

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

So, they weren't spending serious money on supplements were they?


Well then, what were they doing? They were eating a high protein
diet of real food with meats, dairy, eggs, fruits, vegetables, nuts, STIL L M ORE CL A SSIC FEM A L E
P H YSI QU E S OF TODA Y
and whole grains on 3 meals a day in most cases (and perhaps a
snack)!

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

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

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- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder Zine


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 11: 29 P M 20 CO M M ENT S :


LA B ELS : CLA S S I C P HYS I Q UE DI ET , NUT R I T I O NA L S UP P LEM ENT S

SA TU RDA Y, A P RI L 1 0 , 2 0 1 0

Classic Physique Building: Symmetry Over Size!

V ISITORS

Free Counter

FOL L OW ERS

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

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

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point is that SIZE ISN"T EVERYTHING - THINK SYMMETRY! Seguidores (50) Siguiente

Now, of course, as modern CPBers, most of us favor the Steve


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

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

Neck: 15.25" Seguir


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

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

What these measurements demonstrate, that we can learn from, is


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

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

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than CPB standards!

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

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder Zine


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 11: 48 P M 20 CO M M ENT S :


LA B ELS : B R UCE LEE, CLA S S I C P HYS I Q UE B UI LDI NG I NS P I R A T I O N, CLA S S I C
P HYS I Q UE S I Z E A ND S YM M ET R Y

TH U RSDA Y, M A RCH 1 1 , 2 0 1 0

Modern Bodybuilding, Natural Bodybuilding, or


Classic Physique Building: Which Would You
Choose?

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(Top Photo: Natural Bodybuilder Dave Goodin; Middle Photo: Roid-


based Bodybuilder Kai Greene; Bottom Photo: CPB Champ Steve
Reeves)

Here is a letter from a CPB Subscriber who describes a recent


conversation he had with his friends. How many of you have had
similar encounters and experiences? If so, let us know!

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


may find interesting.

A bodybuilding buddy of mine brought over a bunch of photos from


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

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

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

Well.....What do you think? Have you had encounters/conversations


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

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder Zine


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 12: 35 P M 55 CO M M ENT S :


LA B ELS : CLA S S I C P HYS I Q UE B UI LDI NG V S B O DYB UI LDI NG , CLA S S I C P HYS I Q UE
B UI LDI NG V S NA T UR A L B O DYB UI LDI NG

TU E SDA Y, M A RCH 2 , 2 0 1 0

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Classic Physique Building: Finding that "Sweet


Spot" of Muscular Growth!

(Photo Above: Classic Physique Building Champ - Steve Reeves in


France, 1948)

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

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

The key here is to find that "sweet spot" of mind-body connection


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

Developing this "sense" and "memory" requires conscious practice,


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

Steve Reeves talked about this mind-body connection in his book


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

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

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

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder Zine


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 11: 36 P M 3 CO M M ENT S :


LA B ELS : B UI LDI NG M A S S , CLA S S I C P HYS I Q UE B UI LDI NG T I P S , M I ND- B O DY

CO NNECT I O N
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CO NNECT I O N

W E DN E SDA Y, F E B RU A RY 2 4 , 2 0 1 0

Rule #1 of Classic Physique Building: Don't Ruin


a Perfectly Good Physique!

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

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

Without knowledge of what a classic physique is, a weight trainer


goes to the gym, does some exercises, builds some muscle, and
perhaps ruins what could have been a perfectly fine physique! Just
yesterday at the gym, there was one fellow with nicely developed
delts and arms. But his shoulder width was naturally narrow. So what
was he doing? - Sets of shoulder shrugs with heavy weights on a
Smith machine! He apparently didn't realize that if he developed the
mass of his traps, his already narrow shoulders would look even more
narrow! Clearly, he did not have a clue as to what to do and what not
to do to build a classic physique.
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Then there is the guy with the very well developed upper body, that I
see from time to time, who walks around the gym proudly doing set
after set of arm exercises. His arms must be 17-18 inches! But his
thighs are thin and calves couldn't be more than 13 inches! He is
walking around on "toothpick" legs! I never see him working his
thighs or calves. His body is way out of proportion. yet he doesn't
seem to have any sense that his physique is flawed! How many of you
have seen similar things in your gym? (And I don't mean to fault these
people. Where are they supposed to go to get info about classic
physique building? They certainly can't get it from the modern, roid-
based muscle mags!)

So, the take-home lesson is this: Don't go to the gym and do


exercises without a clear idea of what kind of physique you want to
develop and how to get it. Learn what a classic physique is (reading
Classic Physique Builder Zine and CPB Blog will help). Have a clear
understanding of what classic proportion/symmetry is! Could you
quickly summarize the characteristics of a classic physique if
someone asked you at the gym?

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder Zine


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 8: 41 P M 7 CO M M ENT S :
LA B ELS : CLA S S I C P HYS I Q UE I DEA L, CLA S S I C P HYS I Q UE V S HULK - LI K E
P HYS I Q UE

TU E SDA Y, F E B RU A RY 1 6 , 2 0 1 0

Classic Physique Building Tip for Avoiding


Sticking Points: Train 21 Days, Rest Seven!

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(Photo Above: Classic Physique Builder Vince Gironda - Owner of


Vince's Gym)

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

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

Vince Gironda, before he started selling his training booklets in the


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

"I have found three weeks of concentrated training to be about


enough, and the point at which most body builders become bored and
stale. And at this point, after three weeks of hard training, I find

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that one week of rest to be much better than would a change of


program, because the softening up of muscle tissue allows for
renewed energy by the storing up of vitality and re-stimulation to
muscles for the resumption of training."

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

"Rest is nature's method of restoring the nerves and whole body.


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

So there you have it! A method of AVOIDING (as much as possible)


sticking points in your training - train for 21 days, then rest for 7.
Pretty simple. Give it a try and see if it works for you!

- CPB

P.S. If you would like a free 1 year subscription to Classic Physique


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 10: 59 P M 7 CO M M ENT S :


LA B ELS : CLA S S I C P HYS I Q UE B UI LDI NG T I P S , S T I CK I NG P O I NT S , V I NCE
G I R O NDA

M ON DA Y, F E B RU A RY 8 , 2 0 1 0

Classic Physique Builder Zine: New CPB Readers'


Page!

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(Above: "Before" and After Photos of Steve Reeves, Mr America


1947, Mr World 1948, Mr Universe 1950)

We hope everyone has been enjoying the Winter 2010 issue of


Classic Physique Builder Zine (CPBzine)! For our next issue, we
thought of adding something new: a CPB Readers' Page!

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

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

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

So if you want to appear in CPBzine, just send us your photos and


info to cpbzine@gmail.com.

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

P.S. If you would like a free 1 year subscription to Classic Physique


Builder Zine (CPBzine) - a pdf "zine" (do-it-yourself magazine) that

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21/8/2016 Classic Physique Builder

is patterned after the muscle mags of the pre-roid Golden Age of


Bodybuilding (the 1940s and 50s) - just email your name, the name of
your country (not your actual street address), state/province, and
country to cpbzine@gmail.com. That's it! Any info you send us is
strictly confidential. We don't share info with anyone. So you won't
get on any unwanted lists or received any unwanted, automated spam
(even from us!).

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 11: 00 A M 1 CO M M ENT :


LA B ELS : CLA S S I C P HYS I Q UE B UI LDER Z I NE, CP B R EA DER S ' P A G E

TH U RSDA Y, JA N U A RY 2 8 , 2 0 1 0

Classic Physique Builder Zine (CPBzine)


Distribution Update - Winter 2010 Issue!

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

Hi Everyone,

We have now completed our distribution of the latest issue (Winter


2010) of Classic Physique Builder Zine (CPBzine)! So all our
subscribers should have received it as a pdf attachment to our
distribution email.

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

It is also possible that some subscribers might not have received


their issue even though no error message was sent back to us. So, if
you are a subscriber and didn't get the latest issue, just send us an
email and we will resend it to you.

Thanks again to all the CPBzine subscribers around the world! We


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

All the best,

CPB (Anthony)

P.S. If you would like a free 1 year subscription to Classic Physique


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 11: 33 P M 2 CO M M ENT S :


LA B ELS : A LA N P A I V I O , CLA S S I C P HYS I Q UE B UI LDER Z I NE, CP B Z I NE V O L 2 NO
1

F RI DA Y, JA N U A RY 2 2 , 2 0 1 0

Publication Alert! Classic Physique Builder Zine


(CPBzine) Winter 2010 Issue!

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(Photo Above: Classic Physique Builder Zine - CPBzine - Winter


2010 Issue, Mr America 1945 Clancy Ross on Cover!)

Hi Everyone,

The new Winter 2010 issue of Classic Physique Builder Zine


(CPBzine) is now available! Distribution will begin today (Friday),
within the next 24 hours, and may take a few days to complete.

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

If you have changed email addresses, please let us know so we can


update our files and distribution list. It seems that gmail, hotmail,
yahoo, comcast, verizon, aol, and a few other email systems work
best for receiving our pdf files.

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

Editorial
Advice for Beginners from the Pre-Roid, Golden Age!
CPB Champions (Armand Tanny and Vince Gironda)

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The Roots of Classic Physique Building: Maxick!


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

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

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

- CPB (Anthony)

P.S. For a free 1 year subscription to Classic Physique Builder Zine


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 12: 18 P M 2 CO M M ENT S :


LA B ELS : CLA NCY R O S S , CLA S S I C P HYS I Q UE B UI LDER Z I NE, CP B Z I NE V O L 2
NO 1

M ON DA Y, JA N U A RY 1 8 , 2 0 1 0

Classic Physique Builder Zine Update: Winter


2010 Issue - Almost Ready for Distribution!

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(Photo Above: Winter 2010 Issue of Classic Physique Builder Zine -


CPBzine vol 2 no 1)

Hi Everyone!

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

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

On Friday, when we start distributing the new issue, we will post a


"Publication Alert" on CPB Blog, along with the table of contents for
the new issue.

- CPB (Anthony)

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P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 10: 20 P M 4 CO M M ENT S :


LA B ELS : CLA S S I C P HYS I Q UE B UI LDER Z I NE, CP B Z I NE V O L 2 NO 1

F RI DA Y, DE CE M B E R 2 5 , 2 0 0 9

Happy Holiday Season to all Classic Physique


Builders!

(Photo Above: Steve Reeves at 17 years of age - after about 1-2


years of training - a great inspiration to us all!)

Hi Everyone! Happy Holiday Season!

Just a short holiday message on Christmas Day 2009 - thanks to


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

Our next issue of Classic Physique Builder Zine (CPBzine) is


scheduled to be released around Jan 15 2010 - so it will be the Winter

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2010 issue (Vol 2, no 1). Everyone who subscribed to CPBzine in 2009


got all the 2009 issues. Although we said it was a 1 year, free
subscription, we are extending it into 2010 (so there is no need for
2009 subscribers to renew your subscription). Those new subscribers
who subscribe in 2010 will also get a free, 1 year subscription, but
their subscription will begin with the Winter 2010 issue. We will
make back issues available - but we will post an update about that
when we get that worked out.

I will be taking a week break, beginning today and extending until


Jan 2nd. I will be away from my computer, so feel free to continue to
comment on any post, but the comments will probably not appear
until Jan 2nd - when I return.

If you wish to subscribe to CPBzine before the New Year, please do


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

Again, thanks to everyone! It has been and continues to be a real


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

All the best,

- CPB (Anthony)

P.S. If you would like a free, 1 year subscription to Classic Physique


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 12: 00 P M 3 CO M M ENT S :


LA B ELS : CLA S S I C P HYS I Q UE B UI LDI NG I NS P I R A T I O N, HO LI DA Y M ES S A G E -
CHR I S T M A S 2009, S T EV E R EEV ES

SA TU RDA Y, N OV E M B E R 2 1 , 2 0 0 9

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Classic Physique Building: Rethinking Size!

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

Perhaps the most destructive aspect of roid-based, mainstream


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

Fortunately, in pre-roid Golden Age Classic Physique Building (of the


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

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

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

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

Neither Reeves or Wolford obssessed about extreme size. What for


anyway? Do you want to look like a cartoon (i.e., "The Hulk") or would
you rather look like a Greek god?! For modern classic physique
builders (CPB'ers), the choice is not a hard one. Reeves and Wolford
pursued classic size & symmetry, health and vitality! So do we!

So to achieve your classic physique, you need to follow a "culture of


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

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder zine


(CPBzine) - a pdf zine (do-it-yourself magazine) patterned after the

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muscle mags of the pre-roid Golden Age of Bodybuilding (of the 1940s
and 50s), just email your name, the name of your city (not your
actual address), state/province, and country to cpbzine@gmail.com.
That's it! Any info you send us is strictly confidential. We don't share
info with anyone. So you won't get on any unwanted lists or receive
unwanted, unsolicited, automated email - even from us!

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 8: 04 P M 13 CO M M ENT S :
LA B ELS : CLA S S I C P HYS I Q UE B UI LDI NG V S B O DYB UI LDI NG , CLA S S I C P HYS I Q UE
S I Z E A ND S YM M ET R Y, M O NT Y W O LFO R D

F RI DA Y, N OV E M B E R 6 , 2 0 0 9

Pre-Roid Golden Age Split Routine for Classic


Physique Building!

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

In our last post, we discussed the introduction of split routines in the


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

The routine is presented here for historical purposes (so no exercise


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descriptions will be given). You will also note that this routine uses
supersets, cheating, and peak contraction methods!

Monday - Upper Body

1. Wrestler's Bridge - 2 sets/10 reps


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

Tuesday - Lower Body

1. Side Bend - superset with following for 2 sets/10 reps


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

Wednesday - Rest

Thursday - Upper Body

1. Headstrap Exercises
2. Seated Dumbbell Curl, Allternate Style - superset with following for
2 sets/9 reps
3. Triceps Rear Raise with Dumbbell
4. Zottman Curl - superset with following for 2 sets/9 reps
5. Standing Triceps Curl
6. Bench Press with a Wide Grip - superset with following for 2 sets/9
reps

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7. Back and Foward Barbell Press (use 10 reps instead of 9)


8. Bent Arm Pullover - superset with following for 2 sets/9 reps
9. Shrug
10. Rowing Motion to the Waist - 2 sets/9 reps
11. Good Morning Exercise - 2 sets/9 reps

Friday - Lower Body

1. Side Bend - superset with following for 2 sets/9 reps


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

Saturday & Sunday - Rest

Well....that's it! Again, Joe Weider advocated this kind of routine in


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

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

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder


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

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21/8/2016 Classic Physique Builder

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 9: 43 A M 18 CO M M ENT S :
LA B ELS : I NT ER M EDI A T E W O R K O UT R O UT I NE, J O E W EI DER , S P LI T R O UT I NES

M ON DA Y, OCTOB E R 1 2 , 2 0 0 9

Golden Age Split Routines for a Classic Physique!

(Photo above: Joe Weider, publisher of pre-roid Golden Age mags


Your Physique, Muscle Power, Muscle Builder, and Mr. America)

Up until now, on CPB Blog, we have focused on covering the standard


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

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

In 1954 (at least as far as my research has uncovered so far), Joe


Weider had a revised version of his course called "Muscle Building
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Courses of the Champions" that advocated a split routine for


intermediate trainers. Beginners were given a 3-day per week, full
body workout course that was to be followed for 3 months. After
that, Joe put them on a 4 day split routine that trained the upper
body twice a week (e.g., on Mon and Thu) and lower body twice a
week (e.g., on Tue and Fri) - resting on Wed, Sat, and Sun. This split
routine was to be followed for another 2 to 3 months (or until the
gains stopped). After this, they were put on a Power & Bulk Course.

In terms of Golden Age training, Joe's advocacy might be the earliest


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

It should be noted that, in Joe's approach, split training was


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

We know now, as did many in the pre-roid Golden Age, of the


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

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


posts!

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder


(CPBzine) - a pdf "zine" (a do-it-yourself magazine) that is patterned
after the muscle mags of the pre-roid Golden Age of Bodybuilding (of
the 1940s and 50s) - just email us your name, the name of your city
(not your actual address), state/province, and country to

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cpbzine@gmail.com. That's it! Any info you send us is strictly


confidential. We don't share our info with anyone. So you won't get
on any unwanted lists or receive any unwanted, automated email -
even from us!

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 11: 05 P M 11 CO M M ENT S :


LA B ELS : I NT ER M EDI A T E W O R K O UT R O UT I NE, J O E W EI DER , S P LI T R O UT I NES

TU E SDA Y, SE P TE M B E R 2 9 , 2 0 0 9

Publication Alert: Classic Physique Builder


(CPBzine) Fall 2009 Issue Ready!

(Photo above: Classic Physique Builder (CPBzine), Fall 2009 Issue,


Vol 1. No. 3)

Hi Everyone! The Fall 2009 issue of CPBzine is ready for distribution!


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

Here is the Table of Contents:

Editorial: Help Build a Renaissance of Classic Physique Building!


Training Advice for Beginners from Floyd Page, Pro Mr. America 1948

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CPB Champions (featuring Marvin Eder and Juan Ferraro)


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

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

All the best,

- CPB (Anthony)

P.S. For a free, 1 year subscription to Classic Physique Builder


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 12: 13 A M 18 CO M M ENT S :


LA B ELS : CLA S S I C P HYS I Q UE B UI LDER Z I NE, CP B Z I NE CO NT ENT S , CP B Z I NE
V O L 1 NO 3, FR EE 1 YEA R S UB S CR I P T I O N T O CP B Z I NE

W E DN E SDA Y, SE P TE M B E R 1 6 , 2 0 0 9

Ab Training for a Classic Physique: Pre-Roid,


Golden Age Approaches!

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

In previous posts, we mentioned that Steve Reeves didn't directly


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

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

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training, he would have done more.

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

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


above,

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

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

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

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

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

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

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

- CPB

P.S. If you would like a free, 1 year subscription to Classic Physique


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 11: 07 P M 8 CO M M ENT S :


LA B ELS : A B T R A I NI NG , R EDUCI NG , S T EV E R EEV ES , V I NCE G I R O NDA , W A I S T
DEV ELO P M ENT , W EI G HT R EDUCT I O N

M ON DA Y, A U G U ST 3 1 , 2 0 0 9

Classic Physique Definition: Principles and


Practices!

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

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

First, we should re-emphasize that classic physique definition of the


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

The following list is an incomplete list of principles and practices that


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

Here is the partial list:

1. Cut calories and lower carbs (especially starchy foods and any
foods considered fattening)
2. Use a very low carb diet (Vince Gironda's approach)
3. Use a higher rep range on exercises (e.g., 12-15 reps per set)
4. Cut down the rest time between sets and exercises
5. Increase the number of exercises and sets per body part
6. Some champs did add running to their exercise regimen (this was
not a universal practice)
7. Switch from a 3 day per week full body schedule to a 4, 5, or 6 day
split a few weeks before a contest

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8. Train with chest expanders (steel cable exercisers)


9. Take a vitamin-mineral supplement
10. Reduce salt intake
11. Don't eat between meals
12. Avoid excessive rest and do not take naps
13. Be more active in general

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

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 10: 10 P M 13 CO M M ENT S :


LA B ELS : CLA S S I C DEFI NI T I O N, CLA S S I C P HYS I Q UE B UI LDI NG V S
B O DYB UI LDI NG , LEO R O B ER T , R EDUCI NG

TH U RSDA Y, A U G U ST 2 7 , 2 0 0 9

Steve Reeves and Reg Park: Waist Comparisons


and Individual Variation!

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

OK...since the last post generated a bit of discussion regarding Steve


Reeves waist measurement, I thought these photos above would help
inform the discussion further.

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

In the photo above, Park is doing a "stomach vacuum" - trying to hold


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

This is very instructive in understanding the phenomenon of


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

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When we train naturally, these normal individual variations are


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

Going back to natural training and classic physique building - if you


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

So just remember, we are inspired by photos of our favorite CPB


Champs, but because of individual genetic variation, you will build a
classic version of you - and that will be great!

- CPB

P.S. For a free 1 year subscription to Classic Physique Builder


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 9: 50 A M 13 CO M M ENT S :
LA B ELS : I NDI V I DUA L G ENET I C V A R I A T I O N, R EG P A R K , S T EV E R EEV ES ,
W A I S T DEV ELO P M ENT

SU N DA Y, A U G U ST 2 3 , 2 0 0 9

Beginning, Intermediate, and Advanced Classic


Physique Builders!

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

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

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

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

Intermediate CPB Trainer - is someone who has followed a


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

Advanced CPB Trainer - is someone who: (1) has attained their


ideal classic physique measurements, or (2) is very close to attaining
their ideal classic physique measurements - and thus need to

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specialize on one or two body parts.

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

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

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 11: 45 P M 11 CO M M ENT S :


LA B ELS : DEFI NI T I O N - B EG I NNER I NT ER M EDI A T E A DV A NCED CP B T R A I NER

TH U RSDA Y, A U G U ST 1 3 , 2 0 0 9

Rader Abbreviated Routines for Building a


Classic Physique!

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(Photo Above: Classic Physique Builder John Grimek on the Cover of


Peary Rader's Iron Man Magazine - Feb 53 issue)

In the pre-roid, Golden Age of Classic Physique Building (the 1940s


and 50s), Peary Rader promoted a number of abbreviated routines.
An abbreviated routine is a workout schedule consisting of just a few
compound exercises that work the major muscle masses of the body.

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

(1) for those who have only a little time to devote to working out
(2) for those who, by their nature, seem to have low energy
(3) for those who cannot gain on heavier programs
(4) for those who want to gain weight (build mass)

We can add that abbreviated programs are also great for:

(5) breaking through a rut


(6) older trainers (who may also have lower energy and less time)
(7) true beginners (as an intro to weight training).
(8) providing a foundation of core exercises to build upon to create a
larger, more varied program.

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

Here is the abbreviated routine that Peary introduced in the "Rader


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

1. breathing bench press 12 reps


2. breathing barbell rows 12 reps
3. breathing squats 20 reps (1st set only, other sets 10 reps),
superset with
4. breathing pullovers 20 reps (using no more than a 20 lb barbell)

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

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

The number of sets depends on your status. If you are a true


beginner, then do only 1 set per exercise for the first month. Take a
week layoff every 4 weeks. Continue with 1 set until the gains slow
down. Then after a week layoff, go to 2 sets. Repeat this process and
work up to 3 sets.

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

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

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

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Workout Frequency: It depends on you. Do this routine no more than


3 times a week. But most will gain fine on just 2 days a week.

Remember to rest properly, eat properly (include whole eggs in your


diet if you can), and be persistent! Don't do any cardio or follow any
other sports activity while on this program. Get extra sleep!

In our next issue (Fall 2009) of Classic Physique Builder (CPBzine),


we will go into Rader's Abbreviated Routines in more detail and show
how these kind of routines can be used as a basis for creating a more
varied program. So stay tuned!

- CPB

P.S. For a free, 1 year subscription to Classic Physique Builder


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

P O S T ED B Y - CP B ( B LO G A ND Z I NE) - A T 8: 40 P M 3 CO M M ENT S :
LA B ELS : A B B R EV I A T ED R O UT I NES , B UI LDI NG M A S S , HA R DG A I NER R O UT I NES ,
P EA R Y R A DER

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