Embryonic Bodybuilding

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Transcript of Embryonic Bodybuilding

  • Embryonic Bodybuilding The Original Not the Imitation

    By Dennis B. Weis The Yukon Hercules

    Distributed by


    2003 Dennis B. Weis

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    Many years ago the late Don Ross (Pro Mr. America, prolific bodybuilding writer and author of the book MUSCLEBLASTING) and I used to engage in conversations about the many aspects involved in bodybuilding What I would like to do now is share with you (the reader) the insights and expressions that Don and I had from these conversations (back in the 80s and early 90s) about what we called Embryonic Bodybuilding.. We agreed that one

    of the greatest accomplishments in body building, aside from winning a big title, is making outstanding muscular gains on a program of your own planning. In this Rent-an expert 21st century age, even a few top-notch competitors dont get to experience this. They have everything laid out for them by personal trainers and advisors. If you fall into this category, you dont know what youre missing. Theres nothing wrong with consulting a reputable trainer in your beginning or intermediate stages. It may be a good idea to employ an accomplished trainer of champions from time-to-time when preparing for a show. Dons main beef about personal trainers was that too many of them are businesspeople first, and teachers last, if not at all. They put you through programs without explaining the WHYS or HOWS, or without really wanting to you learn. The more ignorant you remain, the more money they make off of you. In his three decades plus of training people, Don never once had a client Clients are the customers of accountants, lawyers and those trained in specialized fields remote from your own interests and experiences. After several visits to a lawyer or an accountant, youd never be expected to practice law yourself, or do your companys bookkeeping. People he trained were always his STUDENTS. Theres a BIG difference. A student is learning how to do it himself. He expected a student to eventually graduateto become their own expert. If youre content to be Mr. or Ms. Joe Average and just attend your training sessions to prevent heart attacks and keep the gut down, you might not mind being trainer-dependant. But being a TRUE BODYBUILDER means being an expert unto yourself. Otherwise, you are just the BODY, while your trainer is the BUILDER. Many of you follow programs you read about in the magazines. This is the reason for his ultra HIGH INTENSITY articles in the magazines. He provided readers with new workouts each month, to experiment with and borrow

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    from. These learning experiences should contribute their own training programs. You will learn the options and techniques that will eliminate years of trial-and-error learning and set you in the right direction in becoming your own instructor. I suggest you save this e-report to use as a guide in planning your workouts in years to come. Like most of you, he once thought there was a magic formula that would create a championship physique. To reinforce this myth, ads galore appear in the bodybuilding magazines offering you that magic formula. For the first half of his bodybuilding experience, he was on a quest to discover a unified field theory of bodybuildinga formula combining the best techniques that would work for everybody. Some of the famous trainers of the past claimed they found it (and many still do.) He tried all these methods at one time or other, and many of his own. Don tried them on others as well. What he discovered was unique in itself EVERTHING WORKS!---but, at the same time, EVERYTHING DOESNT WORK FOR EVERYBODY! This paradoxical statement requires an explanation. You find people growing on routines that all bodybuilding literature rejects as ineffective. A lot is written about overtraining, for instance. Yet, some of the top pros flourish on routines that last for 6-8 hours! Others obtain similar muscularity on 45 minute barbell blasting sprints. Everybody knows that more than 20 reps will tear the muscle down rather than build it, yet some of the most muscular men of all time have grown from extremely high reps. At the same time, each bodybuilder gets their best results from different routines. There must be a factor that makes a specific routine work great for one person, while another form of training works best for another. That mysterious factor is the same element that makes one person a champion, while another with the same potential never gets good enough to compete. Its that force that allows a healer to place his hand on the forehead of someone with an incurable disease and heal him. Simply stated, its FAITHABSOLUTE BELIEVE IN THE EFFECTIVNESS AND THE END RESULT OF THE PROCESS YOURE USING. If the bodybuilder is convinced that the method hes using works, hell naturally apply that extra effort it takes to make it work. This theorem also works in reverse. If you hate the routine or dont give it credit for

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    effectiveness, youll end up going through the motions and spinning your wheels. In this way, a trainer is right convincing a student that the routine hes on is the very best and cant fail to produce results. That is, provided the student can follow the program safely within any physical limitations. Also, the routine must be complete, leaving out no major muscle groups. While he has seen the process of muscle building defined in a 200-page dissertation, he said it could be simplified to a single sentence. MUSCLE BUILDING IS THE PROCESS OF YOUR BODY ADAPTING TO UNACCUSTOMED RESISTANCE. From this simple fact, you can deduce the answer to many of bodybuildings mysteries. For example, why will a workout produce remarkable improvement, then one day, stop working? Your strength and size gains have come to a grinding halt? Quite simply, your muscles have adapted to the exercises, the reps, sets, and so on.

    In This eReport Youll Learn the 5 Vital Parts

    Of Embryonic Bodybuilding

    That Are Necessary To

    Spur Your Muscles To

    Continuous Improvement.

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    PART 1 PLANNING A ROUTINE THE BEST REP RANGE UNACCUSTOMED RESISTANCE is often referred to as intensity. There are many ways of achieving intensity in a workout. When we first began training, we learned the first method progressively ADDING POUDAGE to our exercises. Next, we gravitate toward INCREASING THE VOLUME of our training by adding exercises and sets. Eventually, your body adapts to these methods. Your routines become too long to add any more to. At this point, we have to shock the muscles into growth using new forms of intensity. Options include REDUCING REST PERIODS between sets and CONTROLLING REP SPEED. When we study set progressions and tempo, youll learn several techniques of achieving this. Another way to change intensity is through your REP SCHEMES. The truism that once dominated bodybuilding goes like this: Heavy weights+6-8 reps = size, Medium weight+10-12 reps = shape, and light weight+20 reps = definition. Less than 5 reps builds strength, but not muscle size. More than 20 reps creates thin, wiry muscle. In the beginning phases of bodybuilding, we generally respond best to the 6-12 rep range. Advanced bodybuilders who hit progress plateaus often find higher reps increase both size and strength. Seems ironic, but there are times when its best to use LIGHTER weights in order to get bigger and stronger. The 5-6 rep range is best for power-bodybuilding. It stimulates the deep muscle tissues (Myofibrils). Many of the biggest bodybuilders in history employed this rep range including Bill Pearl, Reg Park, the late Mike Menzer, Jim Quinn, and Dorian Yates. 8-12 reps are the most common among past and present bodybuilders. The higher reps provide more of a pump, which increases the capillaries. It still allows fairly heavy weights to be used. Id guess that 65%-70% of the contest winners train in this rep range. 15-20 reps, though often believed to be definition builders, have produced some huge physiques. Steve Reeves, the late Jack Delinger, Sergio Oliva, and Nimrod King are examples from several eras. Serge Nubret uses 20-25 reps to build his outstanding physique. High reps build the endurance fibers of the muscle. Increasing poundage with this rep range must also build myofibrils. The tremendous pump you get from higher reps increases the number of capillaries, (as it does with the medium rep range) and enlarges existing blood vessels. This, in itself, increases the size of the muscle. More

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    important, those vascular pipelines and continuous pumping action force feed muscle-building nutrients into the muscle fibers. Super-high reps DO play a role in muscle building. Years ago, Don suffered an injury that would have forced most bodybuilders to lay off. Instead, he continued training using extremely light poundage, doing one set of 100 reps per exercise. The weights were too light to affect the injury, (except to speed the healing by brining blood to the area) and he hoped it would maintain his muscularity during that time. This was the most challenging routine he had ever done. To his surprise, his muscles grew from this program! When he thought about it, he recalled watching Sergio Oliva back in the early 70s, training at the Duncan YMCA in Chicago using light weights fire sets if around 40-50 reps. Englands Johnny Fuller, one of the most muscular men in the 80s, trained in the 30 rep range. Today, the huge Rory Leidelmeyer grows on sets of 40 reps. Gary Strydom and Tom Platz, at one time in their careers, tried sets of 100 for the thighs to trim the area, but obtained more muscle growth! Realizing the different advantages of each rep system, some champions derive the best of each of these. Phil Hernon and others following the Bulgarian System, change their rep scheme every three weeks. Ive