The illusion of bodybuilding. 
What does it mean?  Do you have visions of everbody waving magic wands to produce 10" arms?  Or does it just mean wearing five pullovers.

In this article we examint the illusion
of size.  Remember you have control when you think over how you want to look 
 

Not the first bodybuilder to use the principle of training for the ILLUSION of physical perfection, but certainly the first bodybuilder of note, STEVE REEVES purposely trained on a very selective basis choosing with care specific exercises to enhance his physique and avoiding others which would have proven detrimental to his chosen image.

This idea consistently propagated by VINCE GIRONDA in his countless articles over the decades and now explained in detail in his (and Bob Kennedy’s) book UNLEASHING THE WILD PHYSIQUE is precisely what true physical culture should be i.e. the attainment of a superb physique working much as would a sculptor with stone or a carver with wood, accentuating the finer points and cutting down/away the unwanted areas.

Once, not so long ago, muscle mass and size won the game, but for the more astute physique judge, big is no longer beautiful.  Rapidly climbing to the peak in OLYMPIA standard is this year’s second place winner for the second year in succession, yet another disciple of VINCE GIRONDA’S training methods, the magic Egyptian MOHAMED MAKKAWY.

Physical SCULPTURE pays off; physique title winners no longer attempt to develop to the maximum EVERY area, but choose instead to be selective.  An illustration of unwanted possibilities would be to consider for example certain African tribes, inhabitants of the Kalahari Desert who consider overlarge buttocks to be beautiful and in vogue, and as a result of specific efforts develop huge ponderous behinds, a condition known as steatopygia.

The potential physique stars would by contrast minimize exercise for the buttocks and concentrate upon other parts for example the lateral head of the deltoids for WIDE shoulders, the upper lats sweeping into a small narrow waist without over developed side muscles (obliques), the upper and outer chest area instead of heavy feminine lower pecs (which combined with steroids develop ‘bitch tits’):the forearms and lateral head of the triceps; and full lower biceps and the mid and lower thighs above diamond shaped calves.

MAKKAWY sculpted his physique as did FRANK ZANE, a winner over the past few decades and still good enough in maturity to challenge today’s idols.  One person whose fame and coveted physique is as popular today as when he won the MR UNIVERSE title in 1950, STEVE REEVES, as mentioned at the beginning of this article, pioneered bodybuilding techniques designed to produce desirable development without overall mass.  Reeves’ measurements at the time of winning the Mr. Universe contest in London were height 6’1”, weight 214 lbs, neck 18”, chest expanded 52”, arms 18.5”, forearm 14.5”, wrist 7.25”, calves 18
 and thigh 26”.  Note the almost classic ideal of having neck, arms and calves equal in measurement.

Reeves normally trained just three times a week saying “more time in the gym would be both mentally and physically draining to me, and I think it is to those dedicated zealots who spend most of their waking time in the gym.  You will notice they usually burn themselves out in time, making little progress for the many hours of slaving they did.”  Wise words considering unlike some of his contemporaries Steve in his late 50’s is still in wonderful shape currently concentrating on POWER WALKING.

Although Reeves’ heyday was the era of huge bulk through drinking literally gallons of milk daily (mooo, this was before sophisticated supplements), his philosophy was to work for PROPORTION and symmetry.  This same philosophy is preached in Vince’s book Wild Physique…unique exercises, coupled with detailed advice on diet/supplements and including the advice to allow sufficient recuperative processes via rest to encourage the recharging of nerves and nervous energy…. Let’s look at both earlier Steve Reeves programmes and Vince’s ideas not at the height of fashion for physical sculpture.

Steve’s suggestions for various body parts are: On ARMS (biceps) “in building the triceps one should make it a point to use full extension and contraction.  If this method is not used the arms will not develop that long full biceps.”  His favourite biceps exercise?  INCLINE BENCH CURL WITH DUMBBELLS.

On triceps, “The outer head of the triceps, when fully developed gives a more distinct ‘horse show’ shape.  A good exercise for building the outer head is the TRICEPS BENCH EXTENSION, to do this lie on a bench using a moderately light dumbell extend the arm with the palm front.  Bend the arm at the elbow, lowering it across the body until it touches the pectoral muscle on the opposite side.  Raise again to arm’s length being careful not to change the position of the elbow.”

For the ‘Gladiator’ chest the preferred INCLUDE DUMBELL PRESSING for the upper high pecs.  For lower pecs?  I have found the best exercise to really build bulk in the lower pecs is the dumbell bench press and the barbell bench press performed WIDE.  I prefer wide bench presses because this puts more of the stress on the pecs and not the triceps, while a closer grip divides the work more evenly thus diminishing the work of the pectorals.  For shape and definition of the pecs, I prefer bent arms laterals i.e. flyes.

On BACK exercises, Steve says: “The ONE ARM ROW is one of the best shaping exercises for the lats, allowing the fullest extension and contraction.  I would also add my personal favourite lat exercise this is the LAT MACHINE PULLDOWN”.

Finally for LEGS, perhaps his best area, he rarely if ever did the standard version of barbell squats, i.e. with barbell held behind neck across the shoulders, believing this would give him those unwanted ‘turnip’ top legs with large buttocks.  He liked to do a version of HACK LIFTS.

“The exercise which is my special favourite is the FRONT SQUAT….I perform this in every workout.  With regards to calves, I rely on the donkey raise for my calf development.  This is performed by leaning over at the waist and having a rider sit astride my hips”. 

REEVES trained mainly just three times a week, training all bodyparts.  Usually 8 to 12 reps with about 5 sets per exercise.  The actual routine he used when training for the MR. AMERICA contest, when he was at his most massive and yet symmetrical (don’t be fooled by his forced slimmed down appearance in the Hercules movies) was as follows:

Wide grip bench press 3 x 10; Incline dumbell press with arms outward 3 x 10; Front raise for deltoids 5 x 20; Lateral raise 3 x 10; Curl and press 5 x 10; Lat Pulldowns 3 x 12; Dumbell rows 3 x 12; Cable pulley rows 3 x 15; Standing triceps stretch with central loaded dumbell, strict 3 x 10; Seated triceps extensions 3 x 10,; Incline dumbell curls 6 x 10; Front squats, heels on a high block 3 x 15; Hack squats 3 x 15; Leg curls 4 x 10, Calves; toe presses on ‘leg machine’ i.e. leg press machines 6 or more sets of 20.

The routine quoted would seem overlong for many and an alternative would be to split the routine into upper and lower body workouts or push and pull splits.  MAKKAWY, odds on to win next year’s OLYMPIA, performs many of the basic exercises in strict isolation to sculpt his shape with many CABLE Pulldowns in front for LATS, cable raises for the lateral deltoids, coupled with dumbell laterals to pre-exhaust the shoulders before going into overhead presses. Leg extensions are favoured for upper thighs, dumbell kickbacks for biceps and like REEVES, Mohammed likes INCLINE DUMBELL CURLS for those full rounded biceps (for detailed information re MAKKAWY’s Olympia routine, see back issue JUNE 1984 BODYPOWER).

In common with COLUMBUS, FOX, VIATOR, etc., MAKKAWY earlier on in his physique training developed a foundation of muscle mass with POWER lifting using abbreviated routines, heavy poundages and lower reps.  This basic framework was then improved upon with the selective muscle shaping exercise routines. REEVES on the contrary trained right from the beginning with a finished picture in mind… you can do the same.

Create the ILLUSION and use all aids.  A suntan suggests obvious ultimate health and vitality.  Good posture is essential whether you are short or 6’2”, stand and walk tall.  For that extra wide shoulder effect, keep hair cut short and neck medium developed.  Do plenty of dumbell laterals.  Avoid over developed trapezius by going steady on deadlifts, cleans and heavy upright rowing.  Keep the waist small, by diet, a minimum of abdominal work and little if any exercise for the obliques (muscles at the side of the waist).

Squats are still the king of exercises, but for may also develop overlarge buttocks.  To avoid this unwanted bonus, substitute sissy squats, hack lifts on machine, half squats leg extensions or front squats.

To perform front squats, stand erect with your feet mediumly spaced about 14” (35 cms) apart.  For an aid to balance rest your heels on a couple of barbell discs or a 2” (5 cms. ) plank.  Hold the barbell and for starters use fairly light weights, as this is a tough exercise, in the clean position high on the chest, palms upwards.  Sink down to your heels in a controlled fashion into a full squat, the position of the bar ensures you keep a straight back.  Return to upright position and repeat for 10 to 15 repetitions.  Replace the bar in squat racks and rest until breathing is almost normal then repeat for 3 to 4 sets.

For upper chest deltoid tie-in do plenty of Incline Dumbbell Bench Presses.  For that envied lower square pectoral shape, do parallel bar dips.  Hold the body in a slight concave position with the chin tucked in, resting on the chest throughout the exercise, the feet in line with the face. Keep the elbows wide and lower as far as possible fully stretching the pectorals, push up to full lock and repeat.  For variety at times (but don’t make a regular habit of it) don’t fully lock out, and thereby keeping continuous stress on the chest and triceps.

For triceps concentrate on CABLE PUSH DOWNS and dumbell extensions.  Experiment by using one dumbell at a time for high reps of 23 to 25, exercise one arm, then swap arms alternately without rest until the last couple of reps are almost impossible to complete, i.e.. do ten reps with one arm, swap and do ten reps with the other, with no rest, swap back and try another 8 or 9 reps, again swap and do the same for the other arm and so on.

Full biceps are encouraged by full flexion and extensions on isolated INCLINE BENCH CURLS and PREACHER CURLS.  Calves require even higher reps of around 20 to attack the many thousand of tough muscle fibres.  With a real picture in mind of your final muscular masterpiece, the regular practice of physical SCULPTURE will eventually bring its just rewards.

Recommended reading for in-depth exercises and diet, “UNLEASHING THE WILD PHYSIQUE by VINCE GIRONDA AND BOB KENNEDY….available from BODYPOWER. 
 

A shot that ponts directly to Tom Platz'wekpoint.  Nobody denis that he is one of the msot massive men of all time, but is it all in proporation?  Photo Bartlett

Reeves often looks small to us today,
but at his contest best he weighed in
at over 210 lbs.  Photo Lanza

Whatever your natural shape, to create the illusion of more size you need whide shoulds.  Al Zabiela demonstrates one way to get them.  Photos:  Shelley

Reg Park, a massive man, but
with a real taper. 

Eugen Sandow made a fortune just sitting still and posing.  But his pre bench press era chest creates the illusion of a much blockier midsection.