Some really terrible advice

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:thumbsdow



Body Sculpting for Symmetry

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by Steven R. Harless -- 1993

Every day in every gym across the world scores of bodybuilders are transforming their bodies into dimensionless blobs. The have forgotten the very nature of bodybuilding -- a symmetrical and proportionate physique. The entire premise of bodybuilding is to shape the body through progressive weight training.

Being "big" is still what bodybuilding is all about, but aimless mass just piled on has little if any impact. Training purely for muscle size without anything else in mind will definitely land you a job as a bounce in a night club, but any chance of physique stardom will be out of the picture.

If you've been training for over a year, symmetry should be foremost in your mind. If you are starting to look like a bowling pin, there is still hope. Through the use of shaping movements and a mirror when training, even the most devoid of shape can chisel out an eye-catching physique.

There is not much a bodybuilder can do to alter genetics -- that is, narrow shoulders, wide hips etc. Only with the implementation of certain weight movements and the exclusion of others can any genetic shortcoming be corrected.

When you are in the gym, anywhere in the world, take a long look around. How many men have proper deltoid development with the lateral head predominant over the front? How Many possess even a slight degree of forearm size or shape? What about the abs, with the serratus clearly showing? Calves are even more difficult to detect. What you do find is overdeveloped pectorals, hanging -- almost sagging -- with little or any shape, and turnip thighs, a condition where the glutes and upper thighs take on the shape of a turnip.

When observing symmetrical physiques such as those of Serge Nubret, Steve Reeves or even Lee Labrada, notice that certain portions of the body are developed more than others. This is done to attain an aesthetic balance.

The areas that are enhanced more than others are the lateral deltoid head, upper pecs, the lower outer sweep of the pcs, the serratus, upper lat, outer triceps head, very bottom of the thigh, calves and inner and outer forearm. Let's take a look at how these areas can be trained to add mass in an aesthetically pleasing manner.

The shoulder region may be the most crucial in magnifying the entire upper torso. Wide shoulders not only give the appearance of a small waist but can be seen regardless of the clothing worn. Lateral raises are unparalleled for creating that wide look. Larry Scott, one of the narrowest of Olympians, used this movement alone to add incredible width to his delts. Form is very important when performing side raises. The exercise should be done fluidly, and at the top the front of the wrist should be turned in and held before lowering the weight. It is not the quantity of weight but the quality of the movement that is important. Throwing weight should be saved for the Olympics -- shot put or hammer throw.

All sculpted physiques would be incomplete without a lat spread. These muscles in the top of the back, when expanded, make the waist appear smaller from the front or back. The primary shaping alteration for the back is the wide-grip chin-up Chins not only work every muscle in the upper back, but they also stretch the shoulder clavicles. Some bodybuilders have even claimed a wider shoulder measurement after years of chinning. An almost forgotten weight exercise that will reshape the upper back and serratus is the straight-arm pullover with a dumbbell or bar.

Nothing enhances an upper body more than a well-developed chest. The two most important aspects are the upper and outer pec areas. A low, sagging chest might be okay for a centerfold, but it has no place in the bodybuilding arena. If the pecs grow fast, there is nothing worse than bombing them with flat bench presses until you're begging for under-wire support.

The best movements for really chiseling the pec area are wide-g rio dips, incline dumbbell presses and the pec-deck. The dips should be performed on a rack with the hands spaced 32 inches apart. The elbows should be kept out through the entire exercise. The dumbbell presses should be performed second. The blood is already in the bottom of the pecs, so it doesn't have quite as far to travel. The bench should only be on a slight incline -- a four-by-four block can be placed under one end. It's very important not to lock the elbows out at the top of the dumbbell presses. Flex the chest at the top of the movement. The peck deck is best used for the inner and outer chest, but without strain, like doing dumbbell flyes. these three movements whether in straight sets or supersetted should shape the chest into a symmetrical masterpiece.

An aesthetically pleasing arm should have measurements equal to and not greater than the calf or neck measurement. The outer triceps head should be fully shaped. This will give a sweeping appearance to the total arm no matter what position it's viewed from. The best exercise to achieve this goal is the close-grip bench press with an EZ-curl bar. The elbows should be held wide and out to the sides.

A sweeping distinction for the back of the arm can add an overall balance to the triceps. The long head of this muscle is best stimulated by dumbbell kickbacks. Form is more important than weight.

Huge chiseled arms seldom look good unless accompanied by forearm growth. This development requires not just a few sets thrown in haphazardly at the end of a workout but but a complete forearm routine. The most balanced forearms I've seen belong to Larry Scott. His mainstay forearm exercise was wrist curls, heavy, high reps and good form.

When we move to the bottom half, nothing is more spectacular than a sweeping curve that flares the thigh accompanied by the teardrop above the knee. Add this to a pair of diamond shaped calves, and it's a winning combination.

Squats will definitely build the legs and the buttocks. If you've had any trouble getting out of chairs lately, maybe it's time to lay off the steroids and heavy squats. Blocky turnip thighs, no matter how large or cut, will not make the grade on the posing platform.

One of the best exercises ever invented for the leg is the hack squat. It places all of the stress on the frontal thigh. It allows for none of the cheating or forward bending that is done in the regular squat.

The calf wouldn't be complete without a harmonious thigh to stand under. It is the most overlooked muscle in all of the bodybuilding world. It is the most difficult, stubborn area to work but with a little persuasion it will come around.

The simplest and best movement for the calf is the one-legged calf raise with a dumbbell in the hand. It should be performed in high repetitions over the twenty mark. the calf block should be at least four inches off the ground and covered with foam rubber so that you can really dig your toes into it.

The key to a sculpted physique is to always let your eyes be the judge and the dumbbells the chisels. You can shape your physique into truly statuesque proportions. A balanced physique is something magnificent, a bodybuilding work of art -- a masterpiece. You're the artist -- create your body with flair.

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Here's another one

This was written in '93 so I guess that's an excuse, but some people still believe this shit.

Building Perfect Pecs

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by Verne McDonald -- 1993

There are three attributes of pectorals which usually flash across the mind of the beholder to imprint an image of perfection. These are, one, grand width -- width to the outer limits -- that spreads form sternum to the great beyond of the shoulders; two, a bold shape-line that almost squares the bottom pecs, and downplays any sag there, while it goes on to hug the outer and upward curves; three, snappy displays of intra-striations.

Of the three attributes, the third (fully "cut" separation) is the least emphatic, simply because it's the most fleeting. A temporary condition, actually, it's derived during pre-contest fine tuning through nonfat, low-carb nutrition and light-weight, high-rep isolationism.

The attributes of width to the outer limit and shape of the proper alignment are (or should be) lasting. To develop these permanent qualities, 10 exercise have been carefully chosen. Before considering them, auxiliary muscle function and exercise innovation must be factored in, and, even before these considerations, types of attachment inherent for the individual should be determined.

Attachments: Subtle Factors in Imaging -- Attachment can be an obvious factor in physique shape and image, as in calves and lats, or no factor whatsoever as in delts (which are largely predetermined by bone structure). In the case of pecs (and the majors in particular), although width and curve are influenced by attachments, his influence is subtle by comparison to the lats which can range beyond the norm to very high or very low. In pectoral attachment vocabulary, the term "high" is not relevant. "Low" remains apt but on a modified basis. That is, the bottom pecs are pendulous to a slight degree only. Referring vertically, otherwise, "normal" is the only other description. Completing the variable descriptions of pec attachments are those for the horizontal, from their three points of origin clear to the convergence point of insertion. These may be described as "compact" or "wide."

The combination of vertical and horizontal attachments amount to four groupings:

Vertically low and horizontally wide, as exemplified by Lee Haney, Lou Ferrigno and Tony Pearson.
Vertically normal and horizontally wide, a la Lance Dreher, Samir Bannout, Shawn Ray, Eddie Robinson and Frank Zane.
Vertically low and horizontally compact, via Bertil Fox, Tim Belknap, and Kalman Szkalak (remember this past Mr. America?)
Vertically normal and horizontally compact, as displayed by Chris Dickerson, Tom Platz, and Mohamed Jakkawy.
Now, those picture-perfect pecs being touted are those sported by Dreher, Bannout and company -- of the "vertically normal and horizontally wide" variety. This does not mean to imply that the other three pec types are adverse or wrong. (Who would dare call Handy's pecs "wrong"?!). In fact, since Haney is so massively curved, his pecs fit his hulkish frame, as the compact but pendulous pecs of Fox suit his compact but massive body (and ditto for the fireplug form of Belknap,) while the normal and compact pecs of Mr. Olympia Dickerson complement his compact stature and his overall build. It's just that the "normal and wide type best fits the premium value put on them by not only the physique world, but by the aesthetic and public worlds as well.

The ten exercises are designed specifically to attempt an emulation of the most desirable pectoral type, despite a given genetic foundation. In order for this to occur, use of stretch and some innovation is essential.

Incorporating Stretch: A Must Principle -- Of the five characteristics of muscle function, only contractibility seems to spring to most people's minds. Makes sense. Why should the principles of irritability (response to stimuli) and conductivity (nerve impulse) supersede initial thought? But extensibility (plus elasticity), or stretch, best not be over-looked -- especially in the quest, for ultra wide pecs, for tendons of origins (at ribs, sternum, clavicles) and of insertion must be gently and persistently extended.

Furthermore, extensility must be used as both a primary function and subsidiary function. So, warm up with light pullovers, using a bar of 20-30 pounds (collars only and probably no plates, will suffice), do 10-12 reps with a wide-grip. Rest briefly, do same reps with a normal grip and again entire procedure for a third sets with a narrow grip. Finally, use a palm-locked grip on the inner face of the plate of 20-pound dumbbell to finish up with a fourth set of warm-ups.

Most of the 10 selections, which will be narrowed to form a routine best suited for the individual purposely incorporate stretch for the most favorable overall results.

Prime Motion Wide-outs: Emphasizing Outer Pecs and Squarer Lower Pecs:

Wide-grip bench press: A hand's width beyond delts is far enough; any further spacing outward would rob stress throughout entire breadth of pecs and place it on the far edges, almost exclusively.
Lean dips on crossbar: This is an innovation on regular dips to underscore bottom pecs as well as achieve ultimate width for them, as promised by wide-grip bench presses. Place a short, plate-less bar upon the bench's safety stands and, with hands placed just outside shoulders, lean forward to do dips.
Cambered bar bench press: The bar has the one long curve to accommodate the chest.
Dumbbell bench press: An option to the cambered bar, it accomplishes the same effect. (in both selections the bench is flat, of course.)
Dumbbell Bench Press: The most advantageous angle setting should be 40-50 degrees; press should start below pecs and finish above forehead. Upper pecs are stressed too, and that's a bonus.
Close-grip barbell incline press: Another innovation, again on a 40-45 degree pitch, again begun below pecs (with hand spacing of six inches0 and again complete above forehead. As with dumbbell incline press, upper pecs are strongly stimulated, too. this selection crowds shoulders a bit. Should the isolations that follow fail to suspend the tightness and actual joint pain occur, discontinue this version of the incline press.
Choose one or two of the three prime motion selections. Reps recommended at 8-10 per set. Set and weight amounts left to the discretion of the individual.

Precision Delineators: Keying Pec Width and Bold Shape-lines --

Cable incline flyes: As with presses, incline of 40-45 degrees produces best results: cable handles avoid clash of dumbbell plates, thereby permitting fuller contraction. Though primary emphasis still fails on upper pecs, a greater curve of contraction stimulates entire pectoral region. Be certain to begin flyes with elbows bent and back as far as possible without actually straining shoulder and clavicular joints.
Alternate dumbbell flyes on incline: This is an innovation to mimic cable incline flyes (or an attempt at mimic). By alternating dumbbell swoops, the bells do not hit, and contraction is more pronounced. Incline setting, start finish and end result of this exercise are the same as for the cable version.
Pec Deck: Being a machine, its configuration does not allow the fuller stretch that's desired or possible in free flyes, but it's excellent for pronouncing shape-line from shoulder tips to midpoint via the sternum.
Tuck flyes: Hold dumbbells in the position of a partially completed bench press; then swing elbows inward and upward. Hold and tense at midpoint. Return to start position. This somewhat simulates pec station isolation.
Choose one of the two delineators to complement the one (or two) prime mover(s). Make reps 10-12 per set. Again set and resistance amounts are left to the discretion of the individual.

Do Nots and Final Results -- The "do's", which were just given, require a last suggestion: one or tow of the prime movers, and one of the delineators should be done for six months or more; then, if desired, the remaining prime mover(s) and the remaining delineator should be doe for several additional months. (Although possessing pecs of the "vertically low / horizontally wide" type. Mr. America Toy Pearson has at times programmed his pecs on a course of the uppermost and ultra wide persuasion. Depending on how Pearson presents himself, he can feature pectoral idealism as envisioned by the consensus.)

The "do nots" are; too many heavy crossovers, regular / power bench presses, decline flyes / presses and all others which overly punctuate the lower and inner-most pecs. Even in the present age, there's a stigma attached to the over-thickened boob-look that the dichotomy with the mammaries of "cheesecake" in certain centerfolds.

The course of ten recommended pec blasters will certainly prevent such a stigma. And though picture-perfect pecs are not in the realm of possibility for everybody, photogenic ones are surely likely.