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Bodybuildings Original Iron Knight speaksin this rare hardcore series of unpublished direct training communiqus
Chuck always went a step further by including a compilation of the little know or forgotten incognito training tips and techniques. I call them TNTs They are ethereal (refined) and intense and pack an explosive wallop in the muscle gain theory. Some of these incognito training tips and techniques include and are not limited to:
---ALTERNATES ---PAUSE/NO-PAUSE SYSTEM ---TONNAGE SYSTEM ---HEAVY/LIGHT SYSTEM ---10 COUNT CALF FLEX ---1 TO 10 TO 1 TECHNIQUE ---4-21-16- 4 CONCEPT ---3-WAY DUMBBELL CURL ---NEGATIVE RESISTANCE REPS ---SECRET ONE- DUMBBELL WRIST CURL ---CALIFORNIA SISSY SQUAT ---LOOPED STRAP CHINS ---SECRETS OF RUNNING A GYM ---14-GUIDING TRAINING MAXIMS ---EXCERPTS FROM CHUCKS WORKOUT JOURNAL ---INNOVATIVE 1 & 2 REP SYSTEM ---FEATS OF STRENGTH REVEALED! ---AND MORE!
I invite you now to thoughtfully read these personalized communiqus and tap into the hidden intense vibes of one of the greatest Bodybuilding Power Heroes whoever lived
5X8
ALTERNATE these (2) exercises-one then the other as this will flush more blood into the arms and give you added ligament and tendon strength, plus add some inches to your arms-which has a lot to do with added strength.
5X4
5X6
ALTERNATE these (2) exercises-one then the other D.B. Standing Lateral Raise
Keep elbows straight and raise hands out to the side (shoulder level).
2 X 10 4X8 4X6
Conventional Deadlifts
With a barbell on the floor, bend at the knees and lean down over the bar while keeping the back as straight as possible and your head up. Grasp the bar with a reverse grip and pull the bar up along the thighs until you are in a straight up position. Rock backwards slightly, between each rep. It is very important that you take two deep breaths between each repetition.
TRAINING INFORMATION: Follow program three times a week. Use as much weight as possible and still get required number of reps. Try to add weight to your exercises every 2 weeks.
ALTERNATE these (2) exercises one then the other D.B. Concentration Curl
Do off the back of chair-Back part of upper arm flat against back of chair. Use Pause /No-Pause System. Ref to Communiqu No. 8 Workout No. 2 for a description.
4X8
4 X 12
ALTERNATE these (2) exercises one then the other D.B. Triceps Kick Back
Bend over bench and drive D.B. back and high as possible.
4X8 6X4
bench. Flex the triceps hard at the lockout part of each rep.
Conventional Deadlifts
Go all out on deadlifts Squats etc. next workout.
6X4
TRAINING INFORMATION: I want you to go all out on this program and workout 3 times a week for 4 weeks. Work hard and use as much weight as possible. Do in this order
Exercises
Barbell Upright Rowing (close grip)
Warm up exercise (breath twice between each rep). Do slowly.
4X6 9 X 20
Conventional Deadlifts
Add weight each set.
4X2
Wide grip High on chest breathe twice between each rep deeply.
Skip Rope
Skip fairly rapid, keeping a steady rhythm, landing high on the toes to work the calves well. Do 4 sets at minute each Keep sweat suit on Sweat good.
Wait 10 Minutes
TRAINING INFORMATION: Follow for 4 weeks 3 alternate days a week. *=Tonnage System
Sets-Reps 3 X 20 8X8
4 X 10 4X8 4X8
Alternate these (2) exercises-one then the other Lying Bench D.B. Curls
Lay on bench and curl dumbbells from the floor both at the same time.
6X8 4X8
4X8
4 X 12
4X8
Very light bar palms up laying on bench extend or drive bar straight back in back of head. Flex triceps hard each time in extended position.
TRAINING INFORMATION: Follow for 3 or 4 workouts a week until you can get back to regular training. Get some papaya tablets and start taking them as directed (if possible).
LARRY SCOTT, CHUCK SIPES and SERGIO OLIVA strike poses at the finals of the 1966 IFBB Mr. Olympia contest in 1966 at the Brooklyn Academy of Music in New York. Larry Scott was the winner for the second year in a row. Chuck placed 4th. This historic photo was snapped under the existing lights by John Carl Mese.
No. 1 Monday & Wednesday Exercises Warm Up Flat Barbell Bench Presses
Regular Grip.
Sets-Reps 2 X 10 10 X 6-4-2-1
5X8
5X1 3X4
Prones
Close to max poundage.
TRAINING INFORMATION: Every two weeks try for a limit Prone. Poundages listed in No. 2 are generally 20-40% over a persons best maximum single effort in the Flat Bench Press (Ref: No. 1). *The late Rheo H. Blair (aka Irvin Johnson) supervised the nutritional programs of many of the top physique champions from around the country during the 1960s. Physqiue champions such as Dave Draper (www.davedraper.com), the late Vince Gironda, Don Richard Howorth Larry Scott and Frank Zane (www.frankzane.com) would go to Rheos white stucco house in Los Angeles and load up on his wildly popular and result-producing milk and egg protein powder and other Blair supplement formulas.
4 sets of 8 reps 4 sets of 15 reps 4 sets of 12 reps 4 sets of 40 reps 5 sets of 20 reps 4 sets of 20 reps
Expander Cable Reverse Curl Squeeze Rubber Tennis Ball Calves: Standing Heel Raises (Calf Machine) One-Leg Heel Raise (off calf block)
Hold a dumbbell in the hand. If you are doing one-leg calf raises with you right leg then hold a heavy dumbbell in the right hand and vise versa.
I certainly feel you can make a 60 lb. gain in your squat in 3 months. You must also do some very heavy quarter squats. You must do your neck work every day for best results. A neck strap is best. I am busy training for the IFBB Mr. World and the Olympia contest. I hope to get a 600 lb. prone this year at the show. All of the best to you and keep up the fine work. As Ever, Chuck o
I have enclosed a (two part) program I would like for you to follow for your best gains. All the best and we are proud of you for your determination. As Ever, Chuck o
No. 2 Exercises Barbell Back Squats Standing Heel Raises (Calf Machine)
20 burns after each regular set. Top flex position.
Sets-Reps 4X8 3 X 20 2 X 12
2X8 4 X 15
Lying French Press (Bar) 5X8 One-Dumbbell Triceps Extension 5X6 Alternate these (2) exercises-one then the other Ref: Communiqu No. 5 Parallel Bar Dips
Attach a dumbbell to a dip belt
4X8 4X4
TRAINING INFORMATION: Alternate No.1 and No. 2 twice per week each. REST FULLY ON OFF DAYS! By this I mean relax and enjoy other interests. Completely forget about training and do something different you enjoy doing.
Barbell Shrugs Cheating Barbell Curls Scott Preacher Curls Incline Sit Ups Leg Raise off Bench Military Barbell Press Incline D.B. Flyes Standing Heel Raises (Calf Machine)
5X8 5X8
5X4
Lying French Press (Bar) Incline Sit Ups Front Bends Side Bends
50 slow then 50 fast reps
Standing Heel Raises (Calf Machine) No. 1 TWICE A WEEK --ALTERNATE No. 2 TWICE A WEEK
No. 1 Exercises Pull-ups behind Neck Pull-ups in Front of Neck Barbell Shrugs Upright Barbell Rowing
Shoulder-width grip. Keep bar 2 away from body. Pull no higher that level of your neck. Lower slowly.
Cheating Barbell Curls Barbell Bench Press Straight Arm Barbell Pullover Leg Raises Hanging from Chinning Bar
Use wrist straps to hold onto the bar.
No. 2 Parallel Bar Dips Lying French Press Barbell Wrist Curls (Palms Up) Heavy Quarter Barbell Back Squats
Refer to Communiqu No. 9 workout #2
Standing Calf Raises Conventional Dead lifts D.B. Seated Lateral Raises Jog (1) Mile WALK & RUN No. 1: TWICE A WEEK --ALTERNATE No. 2: TWICE A WEEK
No. 1 Exercises Body-Weight Only Pull-ups behind the Neck Body-Weight Only Pull-ups to front of Neck Sets-Reps 1 to 10 to 1 1 to 10 to 1
1 to 10 to 1 Technique On each of the above exercises (and Parallel Dips below) begin with 1 rep, rest 10 seconds, 2 reps, rest 10 seconds till you have done 10 reps then work backdown to 1 rep in the reverse manner described Wide Grip Barbell Rows (bent-over)
Pull bar high to chest and lower slowly. Keep the bar moving and feel it in the lats.
6 X 12 1 to 10 to 1
4 X 21s
Barbell Cheat Curl 16 X 4 Alternate one set of Barbell Curl 21s to each 4 completed sets of Barbell Cheat Curls Quarter Barbell Back Squat
Refer to Communiqu No. 9 workout #2
5 X 20
5 X 10
At the finish of each set of 10 reps in the Heel Raises do 40 partial burn movements in the top finish position.
Conventional Lying French Press (Bar) 16 X 4 Alternate one set of French Press 21s to each 4 sets of conventional Lying French Presses Barbell Wrist Curls (palms down) Incline Sit Ups Barbell Press behind Neck No. 1: TWICE A WEEK
-- ALTERNATE
4 X 20 3 X 25 6X8
Scott Preacher Curl Pull-ups behind Neck Parallel Bar Dips D. B. Seated Lateral Raises Barbell Shrugs Incline Sit Ups
No. 2 Exercises Heavy Supports: Bench Press PositionWhile lying on a bench support 50-100 lbs. over your best bench at arms length for 6 sets of 6 seconds each. You will feel deep tension throughout the arms and chest. Rest a couple of minutes and repeat Always use a spotter.
Sets-Reps 6 X 6 Sec
Conventional Dead lifts off Bench Incline D.B. Flyes Incline Barbell Press Lying French Press (Bar) Bent Arm Barbell Pullovers
Concentrate on the stretch and chest pull as you bring the bar overhead.
Barbell Wrist Curl (palms up) No. 1 TWICE A WEEK --ALTERNATE No. 2 TWICE A WEEK
No. 1 Exercises Conventional Dead lifts Barbell Back Squats Barbell Bench Press D. B. Incline Curls D. B. Seated Press Parallel Bar Dips Lat Machine Pull Downs
You can do two sets to the front and two sets to the back for variety.
Exercises Heavy Supports: Bench Press PositionHeavy Quarter Barbell Back Squats Dead lifts off Bench
Ref to Communiqu No. 9 Workout No. 2
D.B. Triceps Extension Barbell Shrugs Incline Sit Ups Front Bends (hold broomstick behind neck)
Bent Arm Barbell Pullovers No. 1 TWICE A WEEK --ALTERNATE No. 2 TWICE A WEEK
4X8
No. 1 Exercises Barbell Bench Press Bent Arm Pullovers (bar) Parallel Bar Dips Sets-Reps 2 X 8,4,2,1 3X8 4X8
Scott Preacher Curls 5X8 D.B. Seated Concentration Curls 5X8 Alternate these (2) exercises-one then the other Conventional Dead lifts Barbell Back Squats Standing Heel Raises (Calf Machine) Incline Sit Ups Pullups behind Neck
Wide grip
No. 2 Exercises Heavy Quarter Barbell Back Squats Dead lifts off Bench Heavy Supports: Bench Press PositionSets-Reps 5X8 4X4 5 X 10 Sec
Lying French Press (Bar) 5X8 Triceps Machine Push Downs 5 X 10 Alternate these (2) exercises-one then the other Seated D.B. Press 4X6
Do in a strict rhythmic manner. For variety alternate one arm then the other. Do not sway the body
Barbell Press behind Neck Barbell Shrugs No. 1 TWICE A WEEK --ALTERNATE No. 2 TWICE A WEEK
4X6 4X8
No. 1 Exercises Barbell Bench Press Heavy Quarter Bench Presses Sets-Reps 8 X 8,4,2,1 6X6
Cheating Barbell Curls 6X4 Scott Preacher Curls 6X8 Alternate these (2) exercises-one then the other 3-Way Seated D.B. Concentration Curls
Do 3 sets each position palm up, palm in (dumbbell will be side-ways like a hammer curl). Do both positions while seated and bent over. Triceps is resting on forearm stretched across leg. Third position bend over a table with forehead on forearm and with palm facing you touch dumbbell under arm pit.
9x8
Incline Bench D.B. Curls Conventional Dead lifts Incline Sit Ups (Incline)
6X8 5X4 4 X 10
No. 2 Barbell Back Squats Standing Heel Raises (Calf Machine) 8 X 6,4,2,1 6 X 20
Barbell French Press (Lying or Seated) 6X4 Triceps Machine Pushdowns 6 X 10 Alternate these (2) exercises-one then the other
One D.B. Seated Triceps Extension 4X8 Parallel Bar Dips 4 X 10 Alternate these (2) exercises-one then the other Lying Triceps bar Kickbacks or Extension
Refer to Communiqu No. 5
6X8
One D.B. Triceps Extension (Lying on a bench) 6X8 Alternate these two exercise-one then the other
No. 1 Exercises Barbell Bench Press Barbell Back Squats Conventional Dead lifts Scott Preacher Curls Barbell French Press (Seated or lying) No. 2 Heavy Supports: Bench Press PositionHeavy Quarter Barbell Back Squats Dead lifts off Bench D.B. Concentration Curl (Seated) One D.B. Triceps Press No. 1 TWICE A WEEK --ALTERNATE No. 2 TWICE A WEEK 6 X 20 Sec 6 X 10 6X4 4X8 4X8 Sets-Reps 8 X 6,4,2,1 8 X 6,4,2,1 8 X 6,4,2,1 4 X 10 4X8
Sets-Reps 2 X 8, 4, 2 4 X 10 4 X 15 4 X 15 6 X 20 3 X 20
Heavy Quarter Barbell Back Squats Leg Extensions (Machine) Leg Press (Vertical Machine) Seated Calf Machine Heel Raises Incline Sit Ups No. 2 TUESDAY & FRIDAY Barbell Bench Press
2 sets of each, light to heavy
4 X 8, 4, 2, 1 4X8
Heavy Supports: Bench Press PositionScott Preacher Curls Reverse Curls (standing) Incline Sit Ups No. 3 WEDNESDAY & SATURDAY Conventional Dead lifts
2 sets of each, light to heavy
4 X 10 Sec 4 X 10 4X8 3 X 20
Dead lifts off Bench D.B. Shrugs Parallel Bar Dips Side Bends (hold broomstick behind neck) Pull-ups behind Neck Lying French Press
Its 1965 and Chuck Sipes is shown lifting the back end of a 2400 lbs. Ford Ranchero at one of many strength exhibitions he did around the country. Once the wheels leave the ground Chuck is supporting approximately 1600 lbs. Chuck attributed power supports (described and included within many of the programs in this e-report) as a one of his power training secrets for success in lifting an auto.
Sets-Reps 2 X 30 4X4 4 X 10 4 X 25 4 X 30 4 X 30
Barbell Back Squats Heavy Quarter Barbell Back Squats Leg Press (Vertical Machine) One-D.B. Heel Raises
Description Ref: Communiqu No. 7 Calves. Do 10 reps slow, 20 bouncy per set
Incline Sit Ups No. 2 TUESDAY & FRIDAY Incline D.B. Flyes Barbell Incline Press
Wide grip
Parallel Bar Dips Barbell Bench Press Heavy Supports: Bench Press PositionHanging Leg Raises from Pull Up Bar
No. 3 WEDNESDAY & SATURDAY Scott Preacher Curl Lying French Press (Bar) Conventional Dead lifts Barbell Wrist Curls (palms up) Pull-ups behind Neck Front Bends (with broomstick behind neck) 4 X 10 4X8 4X4 3 X 20 4X8 3 X 25
Barbell Shrugs Pull-ups behind Neck Parallel Bar Dips Barbell Curls
Use the 1/3 rd technique. Do one set wide-grip, oneset shoulder grip and one set close-grip.
No. 1 Exercises Barbell Bench Press Conventional Dead lift Barbell Back Squats Pull-ups behind Neck Parallel Bar Dips Barbell Pullovers (Stiff Arms) Barbell Curls Seated French Press (Bar) Standing Heel Raises (Calf Machine) Barbell Wrist Curls (palms up) Incline Sit Ups Barbell Press behind Neck No. 2 Barbell Bench Press
Light weight just blast bar off chest for speed.
6 X 10
Heavy Negative Resistance Reps: Bench Press PositionFight the weight down slowly to the chest. Use about 100 lbs. over best maximum bench press on these heavy.
4X8 6 X 10 Sec
Heavy Supports: Bench Press PositionUse 100-150 lbs. over best maximum bench press.
Note: For some reason Chuck did not list the number of workout days for No. 1 and No. 2. I believe that I was alternating each of them twice per week.
No. 1 Exercises Pull-ups behind Neck Barbell Press behind Neck Front Raise with Bar
With palms facing down do one set at shoulder width and another set wider than shoulder width.
Barbell Bench Press D.B. Flat Flyes Straight Arm Barbell Pullovers Lat Machine Pull Downs
Scott Preacher Curls 3 X 12 Cheating Barbell Curls 3X4 Alternate these (2) exercises-one then the other
2 X 60 4 X 12
Lying French Press (EZ curl bar) 4X8 Triceps Push Downs 4 X 20 Alternate these (2) exercises-one then the other
*Secret One-Dumbbell (palm up) Wrist Curl [With upper arm parallel] Incline Sit Ups Front Bends (with a broomstick) Side Bends Parallel Bar Dips
3 X 20 3 X 50 2 X 50 2 X 50 6 X 10
Note: For a change of pace in training the legs you can alternate Barbell Front Squats 4 sets x 6 reps with Barbell Straight Arm Pullovers 4 sets x 10 reps. One-Legged Body-weight Squats Off Bench are a good substitute. No. 1 TWICE A WEEK --ALTERNATE No. 2 TWICE A WEEK
*Secret One-Dumbbell (palm up) Wrist Curl [With upper arm parallel] a Chuck Sipes originalperformed by Dave Draper
Load one-dumbbell to usable poundage that you can get 20 reps with.
Ready Position:
Straddle the foot of the bench while facing the dumbbell. Reach down with one hand and take an off center (thumb set firmly against the inside plate), palm up grip, on the dumbbell handle. For a solid base of support lay the back of the forearm (from the elbow to the wrist) along the top of the thigh, with the hand and the lower part of the wrist extending off the end of the knee. Twist or lean your torso forward and to the outside until the upper arm & shoulder of the dominant hand is parallel to the floor, or as near as you can make it. Remain in this position as you prepare to perform to do the OneDumbbell (palm up) Wrist Curl.
Action:
Contract the forearm muscles and flex the wrist, curling the dumbbell up as high as possible (the anatomical range of wrist action should allow the hand to finish approximately 60 degrees to horizontal). Pause for a 2-second count at this peak contraction position. S-L-O-W-L-Y lower the hand downward so that it hyperextends below the edge of the knee.
Breathing:
Inhale and hold your breath as you wrist curl the dumbbell up; exhale as you lower the dumbbell to a hyperextend wrist position.
Tips:
By leaning the shoulder and upper arm of the dominant hand to a parallel position to the floor position youll notice a much stronger muscle contraction in belly of the forearm as compared to doing it the regular way.
Heavy Supports: Bench Press Position100 lbs. over best lift. Begin at 5 seconds and work up to 10.
Heavy Negatives: Bench Press PositionLower bar slowly to chest heavy weight Refer to Communiqu No. 20
Heavy Quarter Barbell Back Squats Heavy Supports: Barbell Back Squat PositionStanding Heel Raises (Calf Machine)
(20 slow, 30 burns)
Sets-Reps 4 X 40 4 X 60
2 X 20
Load a small amount of weight evenly to the loading bar on each of two Iron shoes. Now strap an Iron shoe tightly to the bottom of each of your shoes you are wearing. Next sit on the edge of a tall stool or high bench with your legs dangling and slightly outstretched. Slowly bend your ankles so that
the front of your feet moves up as far as possible toward your shins. Hold the contraction for a second and then lower to the starting position. You will feel a tremendous stretch in the shin muscles. Continue to work the feet back and forth for two sets of 20 reps. Refer to Communiqu No. 7 for another Calf Routine.
Train Every-Other-Day
No. 1 MONDAY & THURSDAY Exercise Leg Extensions (Machine) Heavy Quarter Barbell Back Squats California Sissy Squats
Illustration & description on next page
Sets-Reps 2 X 50 4 X 15 4X8 2 X 40 4 X 50 2 x 50
Stand in an upright vertical posture next to a stationary post, power rack or chair, etc. With a slight absence of knee lock, place your feet approximately 12 to 18 inches apart, with heels inward and toes rotated out laterally, just slightly. The feet should be 13 apart and the knees 17 wide. To maintain a perfect balance in this fire-bombing quadriceps exercise, lightly grasp hold of the stationary post, etc. with one hand. Now, with just your own bodyweight, rise up on your toes or, if you wish, place your heels on a 4 x 4 block of wood. Lean your upper torso backward (approximately 45 degrees from vertical) until you feel a maximum stretch contraction in the quads, especially just above the knees. Your upper torso and thighs will be in alignment with one another if you have done this correctly. While maintaining this inclined, lying back position (you will basically be at a 45degree angle to horizontal position), slowly lower your body by bending your knees, allowing them to thrust forward. Allow the upper torso and thighs to descend to where the shoulders are directly over the heels and beyond. Do not relax at this point. Keep continuous tension on the quads by doing a smooth direction reversal at the bottom of the negative stretch (approximately parallel to the floor) phase by straightening your quads and driving your hips forward till you are once again at the non-lock starting point. Remember, as you come up, to push off on your heels while pulling the front part of your foot up off the floor. Begin the next rep immediately. With absolutely no pausing, continue until you have completed 4 sets of 8 reps in nonstop, non-lock style.
No. 2 TUESDAY & FRIDAY Seated D.B. Press Barbell Press behind Neck Pull-ups behind Neck Parallel Bar Dips Barbell Bench Press Scott Preacher Curls 4X6 4X8 4X6 4X8 2 X 8, 4, 2, 1 6 X 10
No. 3 WEDNESDAY & SATURDAY Triceps Machine Push Downs Lying French Press (Bar) Jumping Squats (hold a dumbbell in each hand) Barbell Reverse Curls (E-Z bar) Bent Arm Barbell Pullovers Conventional Dead lifts 5 X 10 6X6 4 X 10 6X8 5X8 4X4
Sets-Reps 2 X 8, 4, 2 4 X 20
Exercise Heavy Quarter Barbell Back Squats Leg Extensions (Machine) Leg Curls (Machine)
Use the Pause and No-Pause System. Ref to Communiqu No. 8 Workout No.2 for a description.
Sets-Reps 6X6 3 X 20 3 X 10
Dennis Arm Routine I Exercises Cheating Barbell Curls (Straight or EZ-bar) D.B. Concentration Curls
2 sets each position Ref to Communique No. 15
Conventional Dead lift Barbell Press behind Neck Barbell Wrist Curls (Palms Up) Hanging Leg Raises from Pull-Up Bar Side Bends (with broomstick behind neck) One D.B. Heel Raises
Description Ref: Communiqu No. 7
Chuck performs Looped Strap Chins My training is doing well Dennis. I have turned down 2 big shows already this year. I plan to be deep in studies. You are a great credit to our sport. Hang in there. Following is a good routine for endurance and be fit hour a day. Your Friend Chuck
Barbell Bench Press Barbell Power Cleans Daily Jog Incline Sit Ups Front Bends (with broomstick behind neck) Side Bends (with broomstick behind neck)
2 X 12 2X8
1 Mile 1 X 50 1 X 50 1 X 50
Seated Barbell Press behind Neck Front Raise with Bar Seated D.B. Lateral Raise Bent-over D.B. Rear Lateral Raises Seated D.B. around The Worlds
Arms outstretched
Dennis Arm Routine-II Exercises Scott Preacher Curl Standing Barbell Curl
2 sets each, light to heavy
Seated Alternate D.B. Curl Lying French Press (Bar) Reverse Triceps Bench Dips
Read description below
Barbell Reverse Curls (E-Z bar) Barbell Wrist Curls (Palms Up)
Pro-tip: For the ultimate triceps contraction elevate your foot placement on a bench which is 6 to 12 inches higher than the bench your hands are on.
very important because they build your strength in the lockout position. Many trainees are weak in this area and lockouts will help your bench tremendously. Finally, place the pins about 1 inch lockout. These are called supports and you will be able to use very heavy weights. Supports enable you to get used to holding very heavy weights. So heavy that they would be impossible for you to bench, at least for the time being.
This exercises starting position begins 4-6 inches off the chest and is pressed to a full lock-out position each and every rep. 3. Supine Bench Press Lockouts 2 sets/4 reps 2 sets/2 reps
This exercises starting position begins 1-2 inches from lockout position and is pressed to full lockout each and every rep. 4. Heavy Supports-Lockout Bench 4 sets/10 seconds Press Position Support the barbell at arms length beginning at 5 seconds per set and working up to 10 seconds per set before adding poundage. Use a power rack and a competent spotter on this bench press schedule! On exercises 1, 2, and 3, add poundage and decrease the repetitions every 2 sets. Follow this program 1-2 times per week on nonconsecutive days.
Chuck Sipes warming up in the Bench Press with 400+ pounds and on his way to 500 and beyond!
With a muzzle loader in hand, buckskin clad Mountain Man Chuck does an Impromptu bicep pose at the Rendezvous in the Mountains.
2002-2003 Update You may order this beautiful reproduced limited edition fine art print in full color. It measures 24 x 31 inches. Contact JNKomich@aol.com for ordering information.
4 - MUST TRAIN NO LESS THAT 4 TIMES A WEEK! 5 - REST IS OF VITAL IMPORTANCE. YOU MUST HAVE AT LEAST 10 HOURS OF SLEEP A NIGHT. 6 - PUT MAXIMUM EFFORT INTO EACH SET, NEVER HOLDING BACK FOR ANOTHER SET OR EXERCISE. 7 - FORCE YOURSELF TO ADD AS MUCH WEIGHT AS POSSIBLE TO THE
DUMBELLS AND BAR AND CONTINUALLY PUT MORE AND MORE WORK LOAD ON THE BODY.
CHUCK RECOMMEND HIGH REP BARBELL BACK SQUATS FOR 3 SETS OF 20 REPS WITH DEEP FORCED BREATHS BETWEEN REPS. THIS WAS COMBINED WITH STRAIGHT ARM BARBELL PULLOVERS FOR 4 SETS OF 15 REPS
Bonus #1
Rediscovered! The Private Firepower Workout Journal ofChuck Sipes Before there was such an approach as hardcore by namethere was a name synonymous for really hard result producing workoutsit was Chuck Sipes. Here are three of his physical force workout protocols taken from one of his private workout journals. Enjoy!
Protocol-I Training for Strength No. 1 Mondays and Thursdays Exercises Jump Rope Full Barbell Back Squats
2 sets/8 reps, 2 sets/4 reps, 1 set/1 rep
Cheating Barbell Curl Scott Preacher Curls Seated or Lying French Press (Bar) Reverse Curls (E-Z Bar) No. 2 Tuesdays and Fridays Heavy Supports: Bench Press PositionHeavy Supports: Barbell Back Squat PositionHeavy Quarter Barbell Back Squats Barbell Press behind Neck
2X8 2X8
Cheating Barbell Curl 4X4 Scott Preacher Curl 4 X 10 Alternate these (2) exercises-one then the other Parallel Bar Dips 3 X 10
Full (all the way down)
3 X 10 3 X 20 2 X 12 2 X 12
Barbell Bent-arm Pullovers Flat Bench Dumbbell Flyes Heavy Quarter Barbell Back Squats Afternoon or evening:
Seated One-Dumbbell Triceps Extension 4X8 Barbell French Press (lying or seated) 4X8 Alternate these (2) exercises-one then the other Standing Dumbbell Lateral Raises 2 X 10 Standing Dumbbell Front Raises 2 X 10 Alternate these (2) exercises-one then the other Reverse Curls (E-Z bar)
elbows in
4 X 10 4 X 20
Sets-Reps 6 X 8, 4, 1 4X4
8 X 6, 4, 2, 1 4X8
Cheating Barbell Curls 4X4 Dumbbell Seated Concentration Curls 4 X 12 Alternate these (2) exercises-one then the other Lying Barbell French Press
elbows high, touch forehead
6X4
Warm-Up (skip rope) Barbell Press behind Neck Barbell Shrugs Scott Preacher Curls Lying Triceps Bar Kickback or Extension Parallel Bar Dips Incline Sit-ups Lat Machine Pulldowns Leg Extensions (Machine) Leg Curls (Machine) Wednesday: Jog one mile Saturday and Sunday: Rest
4 X Minute 2 X 15 2 X 10 2 X 15 2 X 10 2 X 10 2 X 25 2 X 25 2 X 15 2 X 15
A fortress of powerChuck pressing a dumbbell over head during a very rugged workout at Tom Minchiellos Mid-City Health Club in Brooklyn, New York in the late 1960s
Protocol-III Massive and Ethereal Program (Innovative 1 & 2 Rep System) No. 1 Exercises Sets-Reps
Barbell Press behind Neck 4X2 Front Raise with Barbell 4 X 10 Alternate these (2) exercises-one then the other
Barbell Bench Press 4X1 Barbell Straight-arm Pullover 4 X 12 Alternate these (2) exercises-one then the other Cheating Barbell Curls 4X1 Scott Preacher Curls 4 X 12 Alternate these (2) exercises-one then the other
Conventional Dead lifts 4X2 Front Bends (with broomstick behind neck) 5 X 12 Alternate these (2) exercises-one then the other End-of-the-bar-Lat Rowing
Described on page 19 of e-report titled: Gaining Muscular Size & Strength for A Championship Physique Chuck Sipes Super-Seminar
4X2
Lat Machine Pull downs 4 X 15 Alternate these (2) exercises-one then the other No. 2 Exercises Sets-Reps
Lying Barbell French Press 5X2 Triceps Machine Push Downs 5 X 15 Alternate these (2) exercises-one then the other Barbell Back Squats 4X2 Leg Extensions (Machine) 4 X 15 Alternate these (2) exercises-one then the other Standing Calf Machine Heel Raises
Heavy weights
4X2
Body-weight Only Heel Raises 4 X 20 Alternate these (2) exercises-one then the other Barbell Shrugs Reverse Curls (E-Z Bar) Incline Sit ups 4X8 4X8 4 X 20
Note: Two bars were loaded (heavy & light) for the alternated exercise system. This way I was able to go from the heavy set to the light pumping set in one continued operation without any delay. No. 1 TWICE A WEEK --ALTERNATE NO. 2 TWICE A WEEK
Bonus #2
Feats of Strength Revealed!
In this Robert Kennedy photo Chucks creates a dynamic and Herculean impression as he begins to bend a length of extra heavy steel rebar ( designed with reinforced ridges to prevent it from being bent).
During the course of his professional bodybuilding career Chuck Sipes used to perform authentic FEATS OF STRENGTH on stage with dynamic results after his posing routine at a bodybuilding competition. His huge hulked out floating atomic bomb muscles literally exploded with excitement as he demonstrated how to
BEND STEEL REBAR BETWEEN THE TEETH! BURST A HOT WATER BOTTLE! LIFT THE FRONT END OF A FORD RANCHERO! TEAR A DECK OF PLAYING CARDS! DRIVE SPIKES THROUGH A PLANK! BEND A 60-PENNY SPIKE!
One of the most incredible FEATS OF STRENGTH which would thrill and amaze the audience was when he would break a steel jack chain with his hands. Here in Chucks own words are how he would prepare and perform this trademark FEAT OF STRENGTH. The breaking of a chain in my bare hands isnt accomplished by shear strength although without it I wouldnt get very far. I apply my full concentration to this feat. My mental attitude is completely channeled towards the objective of breaking the chain; thus, (with every ounce of strength I can muster up) its physical power over material form. To begin this feat I get a chain about 36 in length and fabricated of heavy gauge steel. You should begin with very light chains and work up to heavier ones as you increase your strength and ability to break them. I first wrap a cloth or handkerchief around my hands to protect them from being injured by the chain when I apply my full force. Then I lay one end of the chain across my palm and back around the hand and through the palm again, then out over the thumb. This same procedure is repeated with the other hand and the remaining end of the chain. I leave a little over a foot of chain between my hands. If I leave too much chain I cant get enough pull through the chest, back and shoulders because the hands will be out of the maximum strength range. Now I lock my thumbs around the chain tightly. My left hand becomes a vise holding the chain in place while my right hand maintains a continued pull. I hold my left arm down to my side with only a slight bend in the elbow joint.
To see Chuck Sipes break a steel jack chain apart with his hands was to witness super-human strength in action!
I must be certain that the chain does not slip through the hands when my full power is exerted. This is where the hand and gripping strength are most important. If the chain slips the full stress of the pull will not be brought to bare on the links and I will use up my strength. My feet are placed well apart for good balance. Now is the time I begin my concentration. Every muscle of the body comes into play. Im tensed completely. Then slowly the pull is started, bringing all my strength into use. When my application of power is at the peak I turn my hands slightly to put full pressure on all the links, searching for that weaker link. At times none of the links will break after my first great pull, so I ease off slightly and then put my full effort again into the pull. The point of the greatest stress seems always to be where my left hand is holding the chain in the vise-like grip. A link in the chain is invariable broken near that point and when it does break I find myself shaking from the sudden release of tension and maximum concentration that I had build up to such a great peak during the sustained effort.
Remember to tighten your grip throughout the entire pull to add greater power to the stress being exerted on the chain. The breaking of chains involves your whole body and mind as one unit applying itself to one purpose until the chain is conquered. At this point I would like to share with you a workout that I follow for a number of months to increase the strength in my arms and hands. 1. Barbell Reverse Curl (E-Z Bar)-4 sets/10 reps 2. Expander Cable Reverse Curl-4 sets/10 reps 3. Secret One-Dumbbell (palm up) Wrist Curls-4 sets/10 reps
Refer to Communiqu No. 21 for a description
4. Cheating Barbell Curl-4 sets/10 reps 5. Lying Barbell French Press-4 sets/8reps
The massive vein choked 18 forearm of The Power Storm . . .Chuck Sipes . . . a study in naked power . . . rugged . . . rawhide tough . . . the arm of one of the greatest Bodybuilding Power Heroes who ever lived
Also I enjoy squeezing hand grips and compressing a rubber ball with my hands. Concentrate on a deep contracted squeeze, putting full effort into each movement. I have found 6 sets of 20 reps for each hand to be of the greatest benefit to me.
During the past 20+ years, I have recorded audio interviews with many of the legendary champions of bodybuilding and power lifting. One of my all time favorite interviews though is with bodybuildings original Iron Knight, Chuck Sipes. Free-fall through the mind of this champion as he speak to you -personally and frankly -- revealing his "inner secrets" of how he entered into the Maximum Growth Zone of training and nutrition. Audio or CD Program - Chuck Sipes. The late Chuck Sipes was an IFBB Mr. America, Mr. Universe, and Mr. World winner and a Mr. Olympia
competitor back in the 1960s. Chuck was not only an elite contest-winning bodybuilder but also a dynamo of super-human strength. He used to thrill audiences by doing exhibition bench presses with nearly 600 pounds (with no support gear such as bench shirts, etc.) at a muscular bodyweight of nearly 220 pounds. This was unheard of among elite bodybuilders back in the 1960s. This living sound audio or CD interview focuses on the one-year inside training and nutritional secrets that Chuck used in his preparation to enter and win the 1968 IFBB Mr. World contest. You'll hear Chuck speak in candid detail about the triple-split Push/Pull workout and the Double Pyramid Rep Schemes and the measured movement Support Training he used to achieve the ultimate in size, shape, and muscularity. This raw, uncut, no-frills "tell-all" program is only $14.95 each plus $5.00 shipping & handling. Please specify if you want an audio or CD. (Please allow 2-4 weeks for delivery). Please send a personal check or postal money order (U.S. funds only) in the amount of $19.95 payable to: Dennis B. Weis POB 9485 Ketchikan, Alaska 99901 I want to thank you for your interest in this e-report and I invite any of you who have questions or comments to e-mail them to me at: yukonherc@kpunet.net.