Anthony Ditillo Article: Upper Body Specialization


If you have been reading my articles for any time whatsoever and if you have been following my advice as best you can, then I am almost POSITIVE that by this time you will want to specialize on your upper body for one of two reasons. One reason is that from all the power training and bulk-building articles you have been following you have reached a point where additional bulk is not desirable, and would mar your chances of a well-shaped physique. What you need is an upper body specialization routine which will revamp your muscular shape and delineation and will, on the whole, make your entire upper body appear more massive and yet more defined. Another reason for your needing the advice I am giving could also be a situation of ‘back-fired inspiration.’ What I mean is that from following all the heavy leg and back exercise movements which I have been stressing, you have developed a pair of bulky legs and hips and these bodyparts may take away from the appearance of your upper body, which for some reason has not developed in such a fast and impressive fashion. What you will need is a training routine which will add MUSCULAR BULK to your upper body and at the same time will maintain the lower body size and power so that afterwards there remains a man who is huge and massive and powerful ALL OVER!

First and foremost, we shall endeavor to deal with the problems of the overbulked bodybuilder who has done too much of a good thing and now has to overhaul his entire upper body in order to show any true impressive shape. What this man needs is a combination of things. He needs to follow the right type of diet, and he must follow this diet most faithfully or he will only half-succeed. Such a diet must be high in its protein content and quite low in the amounts of carbohydrates and fats that it contains. However, we cannot cut these foodstuffs out altogether even if we wanted to, for they are necessary for the proper utilization of protein, and without an adequate supply of these energy foods the protein you are eating for muscular development would be used for training energy.

I would think that a ratio of about 70% protein and 30% fats and carbohydrates should be just about the right amount, but you will have to experiment to find the right way to YOU. The KINDS of proteins and carbohydrates etc., which are used in the diet are important also. Just as the best sources of protein are meats, eggs, fish and milk, so too, the best sources of natural carbohydrates are fruits and vegetables, and the best sources of fats are corn and safflower oil. So don’t think that by stuffing your mouth full of cakes and pies in place of fruits and vegetables you are getting away with anything, because you are not. Just as the best sources of protein produce the best results in muscular development, so do the best sources of energy foods produce the most availability of energy with the least accumulation of body fat. 

Upper body specialization for reshaping the physique while maintaining all the possible upper body bulk that you can is no easy matter. You must work wisely and you must work hard. Instead of performing many, many singles with 90% of your one repetition limit, as I have lately been advising you to do for continued bulk and power gains, you must cease this heavy single work and go in for more repetitions and instead of working muscle groups you must begin be selecting separate movements for separate parts of these muscles. Such as the upper and the lower portion of the chest or the deltoid taken into consideration as a three-headed muscle instead of one large muscular bulk of coordinated lumps of tissue.

The following routine is an upper body routine which will literally transform the appearance of your entire physique:

Monday & Thursday – Chest and Back
(a) Incline Dumbell Press – 5 sets of from 6 to 8 reps using all weight possible for each set.
(b) Flat Bench Flyes – 5 sets of from 8 to 10 reps using all weight possible for each set.
(c) Parallel Bar Dips – 5 sets of all possible reps per set.
(d) Lat Machine Pulls – 5 sets of from 5 to 7 reps using all the weight you can take.
(e) Shoulder Shrugs – 5 sets of 8 to 10 reps using all weight possible.
(f) Stiff Leg Deadlifts – 5 sets of 8 to 10 reps using all weight possible.

You have thoroughly exercised all the muscles of the chest and back and you should finish up this routine with one set of situps and one set of leg raises using as many reps as you possibly can for each set.

Tuesday & Friday – Arms and Shoulders
(a) Press Behind Neck – 4 sets of 6 to 8 reps using all weight possible for each set.
(b) Scott Bench Curl – 4 sets of 6 to 8 reps using all weight possible.
(c) Lying Triceps Extension – 4 sets of 6 to 8 reps using all weight possible.
(d) Scott Bench Reverse Curl – 5 sets of 8 to 10 reps using all weight possible.
(e) Upright Rowing – 5 sets of 8 to 10 reps using all weight possible.
(f) Tiger Bend Pushups – 5 sets of as many reps as you can possibly perform.

This above routine has attacked the biceps, triceps, forearms and all three heads of the deltoids. The reps are high enough to burn off some fat with the help of a proper diet and the sets are not TOO hard not TOO soft, so that you must work and work hard. You should follow up this routine with 2 sets of situps and leg raises performing as many reps as you possible can for each set.

The following third part of this routine consists of abdominal movements and leg movements of a light nature to stimulate fat oxidation and help, along with the proper diet, to burn fat while maintaining and maybe even building additional muscle tissue. 

Wednesday & Saturday
(a) Breathing Squats – 1 set of 20 to 25 reps using half of your usual squatting poundage and taking 4 deep breaths between each and every repetition.
(b) Leg Presses – 3 sets of 20 to 25 reps using as heavy a weight as you possibly can. Lots of deep breathing on this one.
(c) Bent Leg Deadlifts – Take half of your usual training poundage and strap your hands to the bar and get set for the workout of your life! Perform as many reps as you possibly can for 1 set.
(d) Abdominal Work – Do whatever you want. Just work hard for about one half an hour. Be sure to perform as many reps as possible in each set. 

If any fellow has an overweight problem or a problem of an overbulked upper body after following this routine for at least two to three months, the either I am an imbecile or he is a liar and not a hard worker, or we are both crazy!


We now come to the fellow with the overbulked lower body and the underdeveloped upper body. For him the road is somewhat easier. However, he too must follow the rules of good nutrition or he also will fail in his quest. First, he should set up his nutritional program for about 60% protein, 40% fats and carbohydrates and make sure that all his foods come from the best sources. Next, he must simply adjust his training so that most of the work will be for the upper body and he should try just to maintain his lower body size and strength. I feel the following routine will be of immense benefit if it is followed conscientiously:

Monday & Thursday – Upper Body
(a) Medium Grip Bench Pressing – 5 sets of from 4 to 6 reps using all the weight possible while maintaining good form.
(b) Flat Bench Flyes – 3 sets of 3 to 5 reps using all weight possible, maintaining good form in all exercises.
(c) Press Behind Neck – 5 sets of from 4 to 6 reps using all weight possible.
(d) Dumbell Press – 3 sets of 3 to 5 reps using all weight possible.
(e) Bentover Rowing – 5 sets of 4 to 6 reps using all weight possible.
(f) Shoulder Shrug – 3 sets of 4 to 6 reps using all weight possible.
(g) Cheating Barbell Curl – 3 sets of 4 to 6 reps using all weight possible.
(h) Lying Triceps Extension – 3 sets of 4 to 6 reps using all weight possible.
(i) Standing Reverse Curl – 3 sets of 4 to 6 reps using all weight possible.

As can plainly be seen, the upper body part of this routine is quite heavy and complete though not TOO taxing, for in this case we are trying to BUILD not REDUCE.

Tuesday & Friday – Lower Body
(a) Full Squat – 3 sets of from 8 to 10 reps using all weight possible while maintaining good style.
(b) Half Squat in Rack – 5 single lifts using 90% of one-rep limit.
(c) Regular Deadlift – 3 sets of from 4 to 6 reps using all weight possible while maintaining good form.

This routine should maintain whatever leg size and power he has previously developed without too much difficulty.
EVERY DAY at home, the bulk-seeking lifter should perform abdominal movements whenever he has a few moments to spare. This way he will never wind up in the predicament of trainee number one (the fellow who overbulked his body too fast and too much for good symmetry). However, should such a situation come into prominence, then all that he has to do is to refer to routine number one for a few months and his overbulking problems will come to a sudden end.

And finally, fellows, before closing this article I would like to strike home a few points which I feel need to be cleared up at this time, like no other time before. There are many who feel there are secrets which separate them from the champions. This is not true. It’s simply a difference in innate potentialities in all of us and the ones with the greatest capabilities, if they harness these capabilities with HARD, HARD WORK, well, naturally they are going to make some pretty fantastic gains. But it’s not the exercise movements or exercise sequences that matter that much, it’s the amount of work they put into their training, the mental attitude they maintain and proper nutrition and their own innate capabilities which ultimately decide who forges ahead and who remains behind. And a lot of you guys go around with your heads in the clouds when the truth is right in front of you. You say that we BULK AND POWER writers keep repeating ourselves, that we don’t come out with anything really NEW. Well, this is because the whole situation is simple. You get out of exercise what you put into it. The harder you work (within reason, of course) the faster you gain. And the reason why I and other writers like myself have to keep repeating ourselves is because you men just don’t seem to realize that it’s you and you alone who determine if you will gain or if you will fail. 

And when you stop and thing about it, isn’t this the way it SHOULD be? 
Would you really want it any OTHER way?

Anthony Ditillo Article: An Intermediate Mass Program


During the past eight or nine years of writing for Iron Man magazine I have received many letters from aspiring trainees, all seeking physical improvement in one form or another. By far, the most popular subject on the minds of most young men is the increase of muscle size and all over body mass and power. The routine I am going to outline presently is in direct response to these letters.
This routine is NOT for the advanced man. He would never respond to the amount of work I’m going to advise herein. Being advanced necessitates diversity in performance and volume of work as well as tightening up the dietary schedule, since continued weight gain would NOT be desirable for the truly advanced man who has already gained sufficiently in basic bodyweight.

For the majority of beginners and intermediates, three total body workouts per week seems to be just about right. You will have two heavy days and one medium day, for variety and recuperation. On you two heavy days the movements are heavy and basic. The repetitions are kept low to enable you to use truly heavy weights to ensure mass gains. The first and second sets should be warmup sets. Sets three, four and five are to be performed with all the weight possible for the required reps. Rest no longer than one minute between sets. When sets three, four and five can be done fairly easily, add ten pounds to your upper body movements and twenty pounds to the lower body movements. The entire schedule consists of between twenty-five and thirty sets. Surely this much work can be finished within ninety minutes.

Wednesday’s workout consists of two strenuous freehand movements which will give the joints, ligaments and tendons time to fully stretch during performance and also greatly add to your conditioning and shape. The two sets of Full Squats will enable aerobic conditioning, as well as metabolic stimulation, which in turn will greatly intensify your ability and desire to assimilate protein and nutrients.

Use half your twenty-rep limit for set number one and go for broke on set number two. Do these (as well as the benches) using some type of safety rack or device. Stiff-legged deadlifts should be done lightly and performed fluently for a flushing throughout the entire lower back. It will also give you the lower back development of a gorilla, if you perfect its performance. Wednesday’s workout consists of approximately twenty sets and could be done in one hour, should you care to push it. You could superset the chins and dips to further flush the tissues and also, weight can be added to your own bodyweight as strength permits.

These routines are for the goal of adding muscle size, strength and power for the beginner and intermediate trainee. They are short because rest is necessary for the would-be strongman in order for complete recovery. Believe me, as you progress from intermediate to advanced you’ll have more than enough problems trying to find enough time and training energy to continue to gain. So why jump into this situation prematurely! Better to rest and grow.

As far as nutrition is concerned, I feel a well-rounded diet consisting of fresh fruits, vegetables, nuts and whole grain cereals, eggs, fish, poultry and meats, adding on milk and milk products should do nicely for the average fellow. A basic protein powder mixed with skim milk, a few soft-boiled eggs, peanut butter, bananas and a choice of flavoring should work if one is desperate to put on a few pounds.

Finally, I encourage you to believe in yourself and in your actions. For your actions make you what you are and your dreams and plans are possible future actions. Remake yourself continuously.

Monday & Friday (heavy days)
Press Behind Neck – 5 sets of 5-7 reps.
Bentover Barbell Row – 5 sets of 8-10 reps.
Barbell Curl – 3 sets of 8-10 reps.
Lying Triceps Press – 3 sets of 8-10 reps.
Half Squat – 5 sets of 8-10 reps.
On your off days, do four or five sets of calf raises and light abdominal work.

Wednesday (medium day)
Dips – 4-5 bodyweight sets doing all the reps you can.
Chins – the same as dips.
Full Squats – 2 sets of 20 reps as described.
Stiff-Legged Deadlift – 2 sets of 10-15 reps using light to medium weight.

Anyone interested in a personal routine and diet should address all inquiries to Tony Ditillo, 145 Inslee PlaceElizabethNew Jersey09206. Please enclose ten dollars money order to cover cost, time, postage, etc.

Anthony Ditillo Article: Several Weight Gaining Routines

If I were to choose four movements which would work all the muscles of major importance of the body, I would choose the Parallel Squat, the Deadlift, the Medium Grip Bench Press and the Medium Grip Bent Over Row. These four movements will force power and muscular growth into just about all the major muscles of your body. However, you must be sure that your set and repetition scheme will work with and not against such a choice of exercises. First of all, you must learn to know when you have had enough. As the late Earl Liederman used to say, "There's a little voice inside you which tells you when you should stop." This is quite true. Remember: you are trying to add to your physical proportions, you are not trying to define them. The amount of sets of each exercise performed will vary naturally with the particular schedule, but your repetition scheme should always remain the same. I personally feel that in order for you to gain muscular bulk you must and should use heavy weights. The heavier the weight gets the slower the repetitions become in performance, and it is this slowness of movement which will work your muscles most severely. That is why I would not advise you to ever use more than five repetitions per set of any exercise movement which you use. This way, by constantly keeping the repetition scheme to five and under, you will be forced to perform each repetition and set with grit, determination and slowness, and it is these factors which will enable ou to gain as hour should in muscular bulk. A proper warmup and a final 'pump' set can be used and these naturally will be of a higher repetition scheme. So remember: stick to basic major muscle building movements and a high set, low repetition scheme, along with a high complete protein and high calorie diet for best results.

The following four routines are ones that I personally have used and they have also aided many an underweight trainee to gain. They will be comprised of the aforementioned four basic exercise movements. The number of days per week and the set and repetition scheme have slight differenced in order for you to be able to go from one type of training schedule without suffering from mental or physical staleness. At the end of each of the four routines are a few remarks concerning the proper performance for the best results.

Routine No. 1

Monday and Thursday:
a. Squat - One set of 10 reps, as a warmup, followed by five sets of five reps using all the weight possible for each set.
b. Deadlift - Same as Squat.
c. Bench Press - Same as Squat.
d. Bentover Row - Same as Squat.

This full schedule should be repeated 2 times per week. However, if you want, you could increase it to three times per week, but this is up to your ability to handle work.

Routine No. 2

Monday:
a. Squat - 1x10; 1x8; 1x6; 1x4; 1x2 and then 5 sets of 3-5 reps using all the weight possible.
b. Bench Press - Same as squat.


Thursday:
a. Deadlift - same sets and reps as Monday.
b. Bentover Row - same sets and reps as Monday.

This kind of training routine is more severe and that is why you only do 2 movements per training day. You will be working these 2 movements quite hard and this will cause you to gain.

Routine No. 3

Monday, Wednesday and Friday:
a. Squat - 5 sets of 3 to 5 reps using all the weight possible.
b. Bench Press - same as Squat.
c. Deadlift - same as Squat.
d. Bentover Row - same as Squat.

This would be he ordinary every other day schedule for the ambitious, underweight trainee.

Routine No. 4

Monday:
a. Squat - 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight you can possibly handle for each set.
b. Bench Press - 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight you can possibly handle.
c. Bentover Row - 2 sets of 10 for a warmup and then 3 sets of 5 reps using all the weight you can possibly handle.
Thursday:
a. Deadlift - 1 set of 10 for a warmup, and then 8-10 sets of 3 reps using all the weight you can possibly handle for each set.
b. Bench Press - 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle.
c. Bentover Row - 2 sets of 10 reps, and then 3 sets of 5 reps using all the weight you can possibly handle.

This type of routine would enable you to concentrate on one movement per workout for power and the other two for added muscular bulk. However, you will positively have to be sure to eat enough of the complete protein foods and get more than enough calories in order to grow.

Anthony Ditillo Jr RPS Powerlifting Meet 09/09/12

Anthony's latest meet results
855 Squat
635 Bench
665 Deadlift
Total: 2155lbs


Good job Anthony!
Pictures coming soon

Ditillo Designs Apparel

As a technology enthusiast and amateur graphic designer I've decided to try my hand at t-shirt designs. I am not in control of how they are manufactured or distributed, cafepress takes care of that end, I just create the designs. My cafepress store can be found at cafepress.com/ditillodesigns

Just a couple of examples below, more to come over time.  All my designs are available in at minimum black or white.




For custom items e-mail me at ditillostrength@gmail.com

- Adam Ditillo

Anthony Ditillo Article: Adaptability: A Possible Training Aid



Adaptability: A Possible Training Aid
by Anthony Ditillo


Scientists tell us – given enough time and bringing in the law of sur
vival, man will adapt to his outside environmental conditions in an attempt to accept the circumstantial changes of his environment, his aim being survival. I am positive this same law of adaptability can be incorporated into the lifter’s or bodybuilder’s routine with great gains in muscle size, strength, condition and an increase in the trainee’s workload capabilities, plus an ability to handle heavy weights without any waste of nervous energy. You will also be amazed at how easy it is to recuperate overnight from each day’s workout. After a while you will start watching other fellows train in the usual accepted manner and you’ll begin to notice all the wasted energy, the psyching, the pumping, cheating, etc., and it begins to dawn on you how advanced and scientific your training is becoming compared to theirs. But perhaps I’m getting ahead of the story. Perhaps I should start at the beginning.
Last July (74) I began training with a good friend of mine who at one time was quite an accomplished Olympic lifter. “Dezi” and I began an intensive six days a week training routine which lasted all summer long. It was during this time that he began sharing his training philosophies, experiences, etc., with me and to say he helped me tremendously is putting it mildly. “Dezi” has lifted over 20 years and when you realize what knowledge such a lifetime of work creates, you learn to listen and watch such a man carefully.
It was during this particular time, through various conversations I learned “Dezi” had used this law of adaptability without ever consciously being aware of it. At least he didn’t make too much out of it and seemed to use it as though EVERYONE knew of its existence! He told me that when he was a competitive lifter he pressed EVERY DAY. Various pulls, squats, lunges, etc. were done every day, day after day, until unrecuperable fatigue set in and then, and only then, three days or so were taken off and the result was you were stronger AFTER the short rest than before, and this enabled you to continue with the everyday training once again until nature would once again step in and literally FORCE you tot rest once more.
For the past nine months I have trained using my coach’s advice, for the most part five days a week on the following movements: Bench Presses, High Pulls, Shrugs, and possibly sometimes Power Snatches. I also include whenever I feel like it, full, bar high on the neck, back completely straight, Olympic Squats. Most of these movements are done in sets of three or five repetitions working up to a maximum poundage for the day. It seems that after two weeks work, the limit set is able to be increased and progress is slow but steady and you are psychologically secure as to where you are strength-wise and the need to psych up for a workout or limit lift is no longer necessary. This is because your body is slowly adapting to the workload you are putting on it and it gets to the point where you can recuperate overnight. It seems far more rational to me to condition the body to accept workouts on a DAILY basis than to use the two or three times a week method of operation. Let me try to break this point down some, for easier understanding: most trainees will hit a muscle group most severely once or twice a week. In other words, each muscle group is subjected to many sets and repetitions, using medium heavy and heavy weights twice weekly. The severity of such exercise requires 72 hours rest for recuperation, removal of lactic acid, and finally, growth. Naturally, if you tried to work the same muscle group every day you would lose strength and undergo great physical and emotional trauma (by way of soreness and tiredness) at least through the first three weeks. But I guarantee, if your diet is adequate and you fully supplement your diet with additional nutrients and if you discover CORRECT TRAINING LOAD for each movement each day, you will OVERCOME the trauma and your body will recuperate more rapidly.
For me, the correct training load is as follows: one pressing movement and either one pulling and one squatting movement; or two pulling movements daily. I use five sets per pulling or squatting movement and usually five repetitions for the first three warmup sets (jumping weight each set) and then one medium-heavy set of three repetitions and finally one heavy set of three repetitions. For example, in the Shrug Pull I usually follow the foregoing schedule: 245 x5, 335 x5, 425 x5, 515 x3, and finally 605 or 655 x 3 (depending on strength level for that day). My High Pull workout goes something like this: 205 x5, 255 x3, 295 x3, and finally 315 or 325 x3 (depending on my strength level for that day). To put it simply: if I’m tired I reduce intensity but maintain tonnage as closely as possible and if I’m energetic I go for broke on the heavy set for that day. Usually on the third or fourth training day stress comes into play and that workout would consist of relatively light weights with a low repetition scheme so the next day I am right back on course, however, I NEVER omit a prescribed movement for any reason on any day. As Jim Williams said, “Most guys do more sets and reps, but how many can hit a max weight every workout?”
Using this training theory of every day performing the same movements but with different intensity had really helped me in both muscle growth and strength. I have grown a pair of trapezius muscles the size of a male gorilla, my entire back musculature has dramatically improved, my competition-style bench press has reached an all time high and my pulling style and strength have also improved. I am more energetic and enthusiastic about my training, and I also never feel dragged out or overtrained and I know I am progressing just about as fast as I can. I am recuperating overnight and muscle soreness is almost a thing of the past. For me, the benefits are well worth the sacrifice of such hard daily training.

Anthony Ditillo Article: Why Do You Seek Greater Bulk and Power?



Why Do You Seek Greater Bulk and Power?

by Anthony Ditillo

Just what is a powerlifter?

He does not possess, generally speaking, the graceful lines of a champion bodybuilding enthusiast. He does not have the overall flair and speed of foot of the average Olympic Weightlifting champion. No, the power enthusiast is a very special, different type of man. Physically speaking, the average power lifter is a very, very dedicated athlete, the type of man who has the urge of creative power embedded in his very soul. There are no worldwide competitions in which he has a chance to win for himself some glory; in fact, most international coaches are a bit wary of allowing such international competitions to ever take place. They feel, some do, anyway, that such incredibly heavy lifts may damage the body, internally as well as externally. So you see, we power trainees cannot claim ourselves as internationally known athletes, in the strict sense of the word. Moreover, these very lifts with which we are so happy to perform are not in themselves a true indication of good health, coordination, speed of reflex or flexibility; yet we are absolutely dedicated to training on such torturous movements as the full squat, the half squat, deadlifts, etc., and all for the sheer joy of it. What is the motivation behind this apparent fanaticism? Just how can one enjoy placing such physical stress upon oneself? Why not sacrifice some body bulk and obtain a more pleasantly proportioned physique, one which would create comments from friends, relatives and neighbors? These questions are very intricate and self-involved to answer and they only go to show you just how involved and intricate the power trainee really is.

Generally speaking, the average weight trainee was once a sickly, weak, individual who, is a last attempt rose up from the depths of physical, emotional and psychological distress to his well-deserved 'place in the sun'. If this be the case, why, then, would there evolve from the quagmire of training drives, a type of enthusiast who would be willing to ostracize himself from the rest of his fellow weight enthusiasts and alone, and solely on his own seek to develop in himself those qualities in which he alone can perceive any worthwhile socially redeeming value?

There is something about bulk and power training that invades your very soul. It is extremely hard to put into words. The exercise movements themselves are quite simple to perform. The routines one must utilize in order to gain rapidly that much sought after strength are not especially interesting or dynamic in appearance. All in all, power lifting and bulk training is a rather mechanical robot-like procedure, which is performed methodically, yet undoubtedly with great zest and enthusiasm running rampant in the minds of its devotees. There are many en who will do absolutely anything in their quest for greater muscular bulk and power, and when I say anything, I mean anything. Special foods, special diets, special routines, 'the championship way to train', the cheating principle, the power overload principle, these are a few of the many varied thoughts which run through the average power trainer's mind. They are part of his 'bag', so so speak. They make him what he is, that no one can deny.

I became interested in bulk and power training, surprisingly enough, not too long ago. In the beginning of my athletic career of using weights, I, too, was a young ambitious bodybuilder in my early teens, who thought Steve Reeves and Clancy Ross were the living end. I ate, drank, worked, slept and strained for bodybuilding. I had all the various pictures of various champs pasted all over my little cellar walls. I would wear nothing but formfitting tee shirts in winter and summer. When walking around in public I would continually spread my little lats and swell out my 'massive' chest. As you can see, I was a perfect example of a 'musclehead'.

As I now recall my early training years, I realize I was not at all odd or unusual in my emotional desires or my physical makeup. There are even now, in this day and age, literally thousands of young trainees walking around, their heads in a daze, seeking an extra half-inch on their calves and greater definition in their upper pectorals. This is really nothing unusual. Rather, this occurrence is something to be expected; I mean, bodybuilding is such a popular type of pastime for the young physical culture devotee. Since most young men are very concerned about their physical appearance even before they may actually begin bodybuilding, you can see how it would only seem normal and in perfect accord with the average adolescent's mind and emotional makeup to put the preferred interest they show in a kind of sport which would most assuredly improve their own self-image, as well as the image they would constantly see in their training mirrors.

After my relating to you the vast interest there is in bodybuilding, not only in America, but all over the world, it may shock some of you now when I tell you that the majority of power lifters come from the ranks of those young teenage bodybuilders mentioned in the last paragraph. What happened? What made them change so drastically? Why and how such an acute transition? Like all intricate and involved things, the answers are great and many.

I changed over to strict power training not too long ago. I had been bodybuilding for some time, and just as I have already related to you, I followed all the rages of the day. Then something happened; a dark wind came blowing up from out of my future and after reaching me, left me with such an indelible memory that it managed to change, for the most part not only my training, but my entire life as well.

One Friday evening I was down in my cellar as usual, awaiting the arrival of my training partner who, as usual, was a little bit late. I was really 'hopped-up' for this workout, so I decided I had waited long enough and began the workout without him. The first exercise movement on our agenda was that ever-popular bench press. The routine called for five sets of twelve reps, using 200 lb. I got through the first set all right. The second was a little tougher an the third was positively fatiguing. Now, since I was a young and reckless fool, and since my training partner had not yet arrived, I began that fateful fourth set all by my lonesome. I did pretty well up until the tenth rep; then in the middle of the eleventh repetition something strange began to happen. All at once my arms began to tremble and ache; they twitched and shook as is they had a well of their own. And all this happened while the barbell was overhead and I was lying on the bench! Frightened and surprised, I tried cautiously to replace the infernal bar back on the bench pressing rack. Inch by inch I strained my way to the rack, and just when it seemed I was safe and out of danger, the bar came crashing down on me, hitting full force, my mouth and teeth. All at once I realized I must, at all costs, remove the bar off my face and somehow force myself to my feet. Don't ask me how I managed it, but the next thing I knew I was standing upright, holding a towel to my face while the bar which had seemed so ponderous to me only moments ago, was lying five or six feet away, where I had thrown it, in the corner of the cellar floor. Outside of a quick rush to the local emergency ward and the terribly pinching sound of the stitches being put in, and later the insidious pain of having four teeth capped, there is nothing left for me to relate to you concerning this little episode except perhaps a brief explanation of how such an unfortunate occurrence could shape my entire life.

A short while after the accident, whenever I would begin to train again, a short but nauseous felling would leave my mental and physical state in total upheaval. You see, it had finally dawned on me that something that I had wholeheartedly loved and respected had 'turned its back on me' so to speak, and left me with scars and psychological doubts concerning the accident itself, the aftermath (being stared at by parents, by friends, teachers at school, etc.), and also, in this particular case the most important, it left me with the knowledge of my physical weakness in time of sore need and dire necessity, and it was at this time that I first began to doubt the effectiveness of my particular type of physical training.

Being quite honest with myself, I came to realize that although I had drastically altered my physical appearance, strength-wise I was just a little stronger than the average untrained man. This hurt. It meant that for all the hours I spent super-setting, tri-setting, cheat-curling, and all the rest, I was still basically a weak fellow. What was I to do? Should I give up weight training altogether? If I became a weightlifter in the true sense of the word, would I lose all semblance of a symmetrical physique? These questions were very puzzling and had me worried for quite a while. During this time of my life I took my first layoff from training. I spent my days looking though back issues of various magazines in search of an answer to my problem. How could one develop superior strength and a superior body at the same time? Just what type of training was necessary in order to insure your body of adequate physical strength and muscular bulk and impressiveness? These were only a few of the many questions which were in my dark and dreary mind at the time.

It was around this time that I made one of the most important discoveries concerning my future in bulk and power training. It was at this time that I began reading articles concerning Paul Anderson. Shortly afterward I found a few of my back issues which contained some articles about and by Doug Hepburn. And it was by using the example of these two great strong men that I was able to instill within myself my basic power training philosophy.

After reading and rereading the various stories and adventures of both these strong men, I began to notice very many new and interesting things. First and foremost was my initial interest and fascination, so to speak, in their huge physical measurements; why, Hepburn's chest was at least 55", and he almost bench pressed 580 pounds! Outside of a slightly large waist (compared to a bodybuilder's), he was very impressive, physically speaking. What huge bulky arms, and what a deep broad back! This man was a proverbial giant in power musculature. In fact, his fleshy physique actually suited him! No, I just could not realize his appearance with a bodybuilder's type of physique and the ability to lift all those huge weights like he did.

While on the subject of my initial motivations to dedicate myself to bulk and power training, it would be frail indeed not to mention the other part of this dynamic duo, Paul Anderson. Now here was, and is, most assuredly, the strongest man who ever lived. There is no need to try and exaggerate his physical abilities; the lifts speak for themselves. A full squat of over 1200 lbs., a press off rack of nearly 500, a deadlift of over 1000 lbs., a bench press of 600 with little training on the lift and with a narrow grip! As you can readily see, there is no reason to exaggerate the feats of this "monster". And let's not forget his physical measurements altogether either. Now I believe Mr. Anderson will himself admit he is not very pretty to the eye; for one thing his hips and thighs are enormous, and all over he carries quite a bit of fat. But there lies, under this layer of fatty tissue, the largest muscular body in the world! There is no doubt in my mind that if Mr. Anderson ever decided to train down his bodyweight somewhat, although he would never develop into what one would call a champion type of physique, he would still be able to carry 260 lbs. of solid useful muscle quite easily. Even at his huge bodyweight of 360 to 380 lbs., there is still visible muscle all over his arms and shoulders and back, and those muscles of his appear quite firm to the touch! Truly, here were two of the greatest power lifters who ever lived. And all power lifters, both young and old, should be thankful to both these men for their sterling example of just how far the proper training motivation and dedication can take one is his quest of body bulk and greater power.

While I did not want to go all out for strength and therefore pattern Anderson's method of adding bodyweight for the purpose of adding greater power, I was, however, interested in Doug Hepburn's method of greatly adding to his body bulk. If you care to follow his athletic career as I did, by using refernce to the old issues of various magazines, you will also find, as I did, that at the beginning of his career Doug was by no means a large, strong fellow. On the contrary, he was quite normal in every sense of the word, outside of an injured ankle and calf. But somehow, by using a power and bulk routine he was able to greatly add to his bodyweight and measurements and also he became an Olympic weightlifting champion and one of the strongest men in the world.

So it was by using the training principles outlined by both these men that I began my initial attempts at developing a bulky and powerful physique.

So you see, it took an almost critical accident to turn my mind's eye from adolescent bodybuilding to finally advanced power training. And I feel that by relating to you the changes in my emotional and physical development into its present state, that somehow along the line I have enables you to answer the question I first asked at the beginning of this rather wordy dissertation: "Just why are you seeking greater body bulk and power?" Was it due to a sudden realization that you had no real 'future' in the bodybuilding field? Did you somewhere along the way realize you were heading nowhere in your training? Did the whole rigamarole of spread lats and inflated chests begin to disgust you too? Or perhaps you were inspired by some well known star as I was. Or was it the local lifting champ at your neighborhood YMCA? Did you see him literally toy with weights that you could hardly budge? Was there something physically 'attractive' about his musculature? Did you secretly begin to admire his massive proportions?

The answers to these questions belong to you and me alone. No one else could possibly understand the power lifter's enjoyment in lifting heavier and heavier weights, in seeing his massive proportions become bigger and more huge. "Why are you a powerlifter?"

If you do not know, who does?