Franco Columbu’s Complete Book of Bodybuilding

by Franco Columbu

  Improved health habits. Training also encourages you toward better health habits. For instance, I know very few bodybuilders who smoke. Abused lungs complain quite clearly and loudly when asked to help with anything as strenuous as training with weights, thus the bodybuilder will be forced to choose between smoking and training well before he reaches advanced training levels. Similarly, training will make you feel like drinking less alcohol and eating better food and more vitamins. You will simply feel healthier inside and out.

  Appearance. Your clothes will fit and look better. Men’s clothes are designed with the assumption that the body which fills them will have some taper to it. When you enhance that taper through weight training, you enhance just what the designer of your clothes had in mind. When clothes fit and look better on you, you will take vastly increased pride in the way you look in them.

  Competitive bodybuilders must have their clothes made, of course, because contest sized thighs threaten the seams of most trousers, and chests and shoulders overflow the jackets that are available off the rack. When you buy a size 44 suit, for instance, the pants are normally 38 inches or so in the waist; I know men with 50-inch chests who could go swimming in size 38 pants.

  A good appearance can have business benefits, too. I came to America with only a high school education and no English, but I have still made a success out of my business ventures — physique contests and seminars, appearances in television and movies, professional degrees in chiropractic and in nutrition. I believe there’s a built-in attitude out there which says, “If that man takes such meticulous care of his body, he must take excellent care of business as well.” And you can benefit from that attitude just as I have — without being built like I am, or even close.

  Discipline. There is no question that successful bodybuilding will make you feel better about yourself. As you learn to respect your body, you learn to respect your fellow man, too. The discipline required for training will carry over to many other aspects of your life. Bodybuilders are generally more intelligent and better-educated than is popularly assumed, and I can think of at least three world-class bodybuilders who have taught or are teaching school. That is no coincidence, because the same discipline that drives you to train can drive you to learn.

  Increased lifespan. It’s well documented that man has the capacity to live far longer than he actually does. What holds him back is the cultivation of daily mistakes and bad habits. A cigarette smoker who maintains this filthy habit for 50 or 60 years loses about 15 years of life, if a woman, and about 20 years, if a man; that’s my idea of an awesome price to pay for a questionably pleasurable habit. Alcohol, used immoderately, causes shrinking of the brain cells and nerve degeneration, plus liver problems such as cirrhosis. Even a chocolate cake or a dish of ice cream can take two or three minutes off your lifespan.

  Now, worrying about the possible penalties of every mouthful you consume is a good way to drive yourself batty; a far more reasonable solution is to restrict these bad habits to only occasional use, so that your good habits outweigh your bad ones and an indulgence now and then poses no threat to you.

  As you get older, heavy training and jerky movements become considerably more dangerous. You must strive to improve your circulation and train all body parts equally for good balance. Once your program is no longer concentrated on building muscle, concentrate instead on a steady pace and good muscle balance. Your training should feel comfortable, and your joints should bend comfortably.

  Other training adjustments to be made as you get older include keeping warm throughout your workout. Wear warm training clothes, even in summer, for instance. Take more time warming up and stretching, so you feel loose before you start. Lighter weights and more repetitions will improve your circulation and help you avoid injury.

  Your maximum capacity for muscle attainment occurs between the ages of 15 and 40, and within that approximate timespan, you can achieve your absolute potential within 3-5 years if you train hard and correctly for that length of time. But look at what’s available to you for the rest of your life:

  • From age 40 to 50, you can develop muscle to 90 percent of your potential.

  • From age 50 to 60, you can develop muscle to between 65 percent and 90 percent of your potential.

  • From age 60 to 70, you can achieve 40-70 percent of your potential.

  • From age 70 to 80, you can achieve 20-40 percent of your potential.

  • And even after age 80, you can still develop up to 20 percent of your muscle potential!

  Training is the most effective means of stimulating your muscles and organs. As you stimulate your body through training, it becomes increasingly important to feed it the right food, hence our chapter on bodybuilding nutrition. And it’s equally important to vary your training workouts for new stimulation whenever points of staleness or no improvement come along, which they surely will whether you’ve been a bodybuilder for months or for years. Everybody hits “sticking points” now and then, so you can count on a new training program to provide new stimulation. This is why I have included such a variety of programs in this book.

  Here’s a good 20-exercise weight training program for men of 60 years or so. Do not attempt to complement this program with jogging! Jogging is outright dangerous at this age; bones are more brittle, lower back problems occur more frequently, and nerves are prone, to degeneration. Much better by far is a routine in which you run briskly for a few blocks and then walk a few, alternating the two for a few miles. Running uphill is the most beneficial.

  The emphasis of this program, remember, is on high reps and light or no weight.

  My Personal Wish for You

  Had I remained a shepherd or construction worker, I have no doubt that I would still be healthy and strong, with a long life expectancy. Bodybuilding has not changed me so much as it made me expand my horizons. I have traveled all over the world many times and have many accomplishments that make me recognizable to millions of strangers. I can think of no greater joy than to see their looks of recognition wherever I go, I owe it all to bodybuilding.

  I wish you the best of luck in your endeavor to use the information I have provided in this book and reshape your body and your life. If you train hard, eat right, and think positively, you will succeed at every goal you set for yourself. So set those goals high and get to work — enjoy the long life that lies before you.

  Exercise Glossary

  Back Leg Stretch (Hamstring Stretch)

  Stand and place one leg on the top of a bench or chair. Keep your knee straight and bend forward. Feel the stretching in the back of the thighs (hamstring muscles or leg biceps). This exercise must be done slowly. Do not force the stretch.

  Barbell Rowing

  Bend forward from the waist, use a medium width grip on the bar, palms down, Raise the bar to your chest, then lower it.

  Bench Press

  Lie down comfortably on a bench and keep your spine straight, grip 30-40 inches apart. Lift the barbell and straighten out your elbows. Bring the bar down to your chest and repeat.

  Bent-Leg Raises

  Lie flat on your back with your arms to the side or as shown in photos. Start in the straight position (below). Your feet will be slightly above the floor. Bring your knees to your chest (right), then push your legs out straight again, Do not rest your feet on the floor at any point in this exercise.

  Bent-Leg Sit-ups

  Lie on your back with your hands overhead (below). Bend your knees and try to bring them to your elbows, which remain straight (bottom photo). Keep your spine on the floor.

  Bent-Over Lateral Raises

  Sit on the edge of a bench with your knees slightly bent. Bend your upper body 30-40 degrees. With your elbows bent, lift the weight to the side as much as you can. You should feel this in the area of the back deltoid and rhomboideus muscles. This exercise may also be done in the standing position. Keep feet shoulder width apart and bend from the waist.

  Between Door Presses

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bsp; This exercise is like a push-up done standing up. Lean forward with both arms stretched out to the sides of a doorframe at shoulder height. Bend your arms and let your body drop through the doorway. From this extreme position, push yourself back, straightening your arms and locking out your elbows.

  Breathing

  Exhale during the exertion phase of the exercise. Example, for the bench press, inhale as you bring the weight down to your chest and exhale as you raise the weight.

  Calf Stretching

  Stand on a step with your foot halfway into the step, heel down, and push with your body weight, stretching the back of the calf.

  Chins Behind the Neck

  Use a very wide grip. Pull yourself up until the back of your neck touches the bar, then lower yourself down all the way for a good, full stretch.

  Chins in Front of the Neck

  Use a very wide grip, and try to pull up as high as possible. Tense your lats all the way up and down, and be sure to get a good stretch at the bottom.

  Clean

  Grip a barbell tightly, hands 15-20 inches apart. Keep your feet no more than 12 inches apart, Pull the weight and clean it, bringing it straight up. Bend your knees and bring one leg in front of the other for balance. Rest the bar on the front shoulders.

  Clean and Jerk

  As you clean the weight to your chest, stand erect and jerk the weight full power overhead fast. At the same time, split your feet apart, bringing one foot in front and one foot in back about 30-40 inches apart.

  Clean and Press

  As you clean the weight to your chest, stand straight. Press the weight up overhead, looking straight forward, and bring the weight back down to the chest.

  Concentration Curl

  Spread your legs and bend your knees. Bend forward and rest your free hand on your knee, for some back support, Pick up the dumbbell, keep your arm vertical, and curl as correctly as you can.

  Cross Flyes

  Lie on your back on a small bench or on the floor, holding a dumbbell in each hand. From a position of arms outstretched to both sides, raise both arms straight up and cross them. Be sure to control the movement, advancing each arm equally.

  Crunch Sit-ups

  Lie flat on the floor with your legs resting on top of a bench or chair with knees bent. Place your hand in front of the chest, and raise your upper body close to your knees.

  Deadlift

  Grip the bar with one hand over, one hand under. You simply grip the bar as it lies on the floor, then stand erect, your arms hanging down.

  Dips

  Can be done on the parallel bars or on two chairs, with a tight grip. Push up and down while looking forward. Inhale and descend as low as possible, then ascend using the force of the chest, shoulders, and arms, and exhale.

  Donkey Raises

  Use a calf block. Bend over on a 45-degree angle, resting your arms on a high bench. Keep your knees straight, inhale and descend as low as you can, then rise on your toes as far as possible and exhale completely.

  Flyes

  This movement is done in the bent-arm style. Bend your arms as you lower the dumbbells, then return to a straight-arm starting position. Inhale deeply on the way down, exhale on the way up. Get a full stretch on each repetition.

  Forward Bends

  Stand with your feet comfortably apart, arms stretched straight up overhead. Bend forward from the waist, keeping your arms above your ears. Continue forward as far as you can, feeling the stretch in the back of your legs. Hold, then raise back up very slowly.

  Front Calf Raises

  Stand with both feet on a block of wood. Hold onto the back of a chair for balance. Go up and down on toes.

  Front Dumbbell Raises

  With a dumbbell in each hand, raise arms one at a time straight up in front above shoulder level.

  Front Squat

  You need a high board under your ankles for proper balance. Place the bar comfortably in front of your neck on the top of your shoulders. Try to keep your back straight; looking above your head will help. Breathe in on down, out on top.

  Incline Barbell Press

  Start with the bar held over the eyes, inhale deeply as you lower it to just below your neck, then exhale as you push the bar back to the starting position.

  Incline Dumbbell Press

  Start with dumbbells held over your eyes, inhale deeply as you lower them to just below your neck, then exhale as you push the dumbbells back to the starting position.

  Jumping Rope

  This is one of the best conditioning exercises ever devised. The key is to learn to jump rope in many different ways such as on one foot, both feet together, slow, and fast.

  Jump Squat

  Hold two 5-10 lb, dumbbells. Stand with your feet 12 inches apart. Jump up and bend the knees to the chest as you are up in the air. Come back down on your toes.

  Lateral Raises

  Stand erect with your feet approximately 12 inches apart. Hold one dumbbell in each hand and bend your elbows slightly. Raise the dumbbells slightly higher than your shoulder level. Repeat.

  Leg Curl

  Lie on your stomach on the bench. Hold onto the bench to stabilize your body. Raise your chest off the bench, but keep your hips on the bench. Put the weight on the ankles, not the calves. Straighten the legs completely on the way down; try to touch your thighs on the way up. Action must be fluid, without jerking.

  Leg Extension

  Begin seated on a bench or sturdy chair. Place your hands on hips or hold onto the bench. Put weight on your ankles. Extend legs straight on the way up, bending them on the way down.

  Leg Press

  Sit and press the pedals of the leg press. Use your whole foot or only your toes, whichever feels more comfortable. Breathe out as you push.

  Leg Raises

  Lie flat on your back on the floor or on a bench, Keep hands straight down at your side or as shown in photos. Raise both legs together straight up, flexing your knees and pointing your toes. Don’t move your hips from the bench.

  Lunges

  Stand up straight with a weight in each hand or the barbell across your shoulders. Step forward as far as you can on your left foot. As you step forward, lower your body; your right knee will almost touch the floor. Raise, stand up straight again, and put your right foot forward to repeat the lunge phase of this exercise. Hold your head and torso straight throughout the exercise.

  Lying Side Leg Raises

  Lie on your left side with your legs straight. Place your right arm in front of you, support your head with the left. Raise your left leg to its maximum height for the required number of reps. Turn on your right side and raise your right leg in the same way.

  Lying Triceps Extension

  Lie down on the bench, point your elbows straight up, lower the bar to your forehead, then press it out for a complete extension. Don’t move your elbows.

  Narrow-Grip Bench Press

  Lie down on a bench. Grip the bar, hands 4-6 inches apart. As you bring the bar down, inhale and lock your elbows out. Your hands should touch your chest and then push up with full force. Exhale, bringing the arms to a full extension.

  One-Arm Rowing

  Hold a dumbbell in one hand, just off the floor, between your legs. Your body should be bent at a right angle to the floor. Pull the dumbbell up till it touches the side of your pectoral muscles, then lower all the way down for that full stretch.

  One-Arm Triceps Extension

  Use one dumbbell. You can stand straight or sit down holding the dumbbell with one hand. Keep the upper arm straight up and as you bend the arm, inhale; as you straighten the arm, exhale.

  Preacher’s Bench

  Grasp the barbell about 10-14 inches apart. Hands facing up from straight down, curl the barbell up to your chin then extend your arms. Elbows should be 10-14 inches apart.

  Press Behind the Neck

  Use a medium-wide grip. Sit down, inhale, lower the bar to the base of your neck, then quickly press it overhead while
exhaling. Perform your reps without pausing. Keep your back straight — preferably braced — for this exercise.

  Pulldowns/Behind Neck