10 Bulk Routines That Work Work by Fred R. Howell (1974)
o!ehow in the "ast #ew weeks the word leaked out that $ had at least a ton o# wei%hts in !y !y &ellar. 'll o# a sudden eery kid in town that owned a barbell or was %oin% % oin% to train so!eday showed u" at !y door askin% to see this old !ans &olle&tion o# iron.
Talkin% with the kids $ learned that ea&h and eery one o# the! had* as their %oal* a desire to %ain Talkin% wei%ht. o!e o# the!* $! sorry to say* will be ery lu&ky to %ain a #ew "ounds with the ty"e o# &ourses they #ollow. Their Their trainin% routines are #ar #ro! wei%ht %ainin% routines. $ was able to &onin&e one su"er enthusiast not to train eery day and e+"e&t to add on the "ounds. ,ot when hes -ust a be%inner.
,ature "lays a horrible tri&k on the hu!an !ale. When a !ale needs the wei%ht !ost to e+&el in so!e headbustin% s"ort its hard to "ut it on. Then a #ew years later when we hae no use at all #or e+tra bodywei%ht* we &an add it -ust by lookin% at #ood. $ had to s!ile to !ysel# as they
talked about their routines and how they wanted to wei%h a &ertain a!ount in a &ou"le o# !onths. 'nd here $ a! #i%htin% the battle o# the double bul%e.
/ets take a look at so!e o# the bulk &ourses that hae been used oer the last years with outstandin% results. $n the early thirties a %uy by the na!e o# 2ose"h 3. Hise was stu&k at a t 00 lbs. bodywei%ht. Hain% used all the standard routines* 2oe read about the s5uat in 6ark Berrys !a%aine. Hise #i%ured anythin% was worth a try and used his own ideas to #or!ulate a bulkin% routine.
He did the s5uat* "ress behind the ne&k* and &url. $n -ust one !onth he %ained 9 "ounds. When he wrote Berry about this su"er #ast %ain* 6ark &ouldnt beliee it. 2oe had to write to Berry a &ou"le o# ti!es be#ore he would "rint the news8 Hise &ontinued his e+"eri!ents and #inally rea&hed a bodywei%ht o# 9 9 lbs. His ar! hit 19: with a &hest o# ; and thi%hs that !easured 9.
$n this routine the &url and "ress behind ne&k should be done #or 10 re"s* usin% one set o# ea&h e+er&ise only. The s5uat in this routine the s5uat done #or only 0 re"s ea &h workout. The #irst 10 re"s o# the s5uat should be done do ne in the usual way. '#ter '#ter the 10th re"* howeer* take three or !ore dee" breaths between ea&h s5uat. '#ter doin% 0 re"s this way your breathin% should be ra"id and take two or three !inutes to return to its nor!al leel. Be sure to train no !ore than three alternate days "er week.
6ark Berry* !entioned !entioned earlier* wei%hed around 10 lbs. and had been doin% s5uats without an y #an&y breathin% and was still known as the thin !an. Hise talked in his ear and 6ark built a s5uat ra&k to "roe 2oe was all wet. He started doin% sets o# 0 dee" knee bends with the three breaths between re"s* a #ew &urls* "resses* "lus a set o# "ulloers. This This si!"le routine* "lus a #air a!ount o# #ood* %ae hi! a %ain o# 0 lbs. and 6ark was ti""in% the s&ales at 10.
,oti&e that 6ark Berry used the "ulloer. Hise wrote !e that the one !istake he !ade was to ne%le&t doin% the two ar! "ulloer. He said*
Then around 1940 Ro%er Ro% er =els started to %ie so!e "ubli&ity to a new n ew twist on the e+er&ise &alled the s5uat. Be#ore be&o!in% a %y! owner and "ublisher o# a !a%aine he &alled <>i!*: =els !ade so!e &ash tea&hin% be%inners how to #ly "lanes. $n those an&ient days a !otor was "ri!ed by s"innin% the "ro"eller. The i%nition is turned on with the throttle &losed and one %ood yank will start the !otor. 'las8 'las8 a "u"il had the throttle o"en and an d the "ro"eller su&ked su&k ed =els into it. ' tendon on the e+ternal astus a stus o# his le#t thi%h was sheared o##. This "lus a bout with TB led =els to try barbells. 't #irst he did 0 re"s in the s5uat in ra"id #ashion without any s"e&ial attention to breathin%. The results were aera%e and =els wrote Hise that s5uats are are -ust another e+er&ise without !a%i&. Hise went out and isited =els* unan noun&ed* as he did !any o# his #riends and
"u"ils and e+"lained the way to bi% %ains. =els #elt bodywei%ht "ounda%e was enou%h to use in the s5uat. ,ow* his le% &ondition !ay hae been a #a&tor in this idea* but no !atter why* wh y* it worked. The breathin% s5uat ("lenty o# breathin% between ea&h re")* a set o# &urls* deadli#t* dead li#t* "ulloer* ben&h "ress and you hae a routine =els "rinted !any ti!es in >i!. >i!.
Harry ?as&hal on&e wrote !e about =els* sayin%* <$ re!e!ber ery well the !onth Ro%er %ained lbs. H= @$@ BR='TH$,A BR='TH$,A C'T C'T W$TH 1 /B. FDR =T DF 0 R=? ='3H @'E.. He ate as !u&h as he &ould* in&ludin% three 5uarts o# !ilk* a lot o# honey #or ener%y* @'E "eanut butter "lus seeral bo+es o# raisins ea&h day.: day.: Ru!or had it that Harry and Ro%er had a bet as to who &ould %ain the !ost wei%ht in a !onth. =els won and Harry said he <&heated: by bein% able to sto!a&h so !u&h "eanut butter.
The ery sa!e Harry ?as&hal in one o ne o# his %reat Bos&o barbell booklets %ae %a e his ersion o# a wei%ht %ainin% s&hedule. Here it is
1.) Breathin% 5uat G 10 re"s. .) ?ulloer G 10 re"s. .) ?ress on Ben&h G 1 re"s. 4.) Breathin% 5uat G 10 re"s. .) ?ulloer G 10 re"s. ;.) 3url G 1 re"s. 7.) Breathin% 5uat G 10 re"s. .) Bent 'r! ?ulloer G 1 re"s. @o -ust one set o# ea&h e+er&ise* three alternate days a week. ,eer use !ore than bodywei%ht in the s5uat with at least three dee" breaths between ea&h s5uat. Be sure to %et "lenty o# #ood in&ludin% !eat* "otatoes* e%%s* whole wheat bread and &ereal.
Both =els and ?as&hal belieed in li%ht s5uats #or %ainin% wei%ht. They &lai!ed heay wei%hts &o!"ressed the rib &a%e. When you enlar%e your rib &a%e your bodywei%ht will %o u"* u "* and dee"er breathin% is only "ossible with no !ore than bodywei%ht s5uats.
,ow we &o!e to a bulk* &hest and le% routine re&o!!ended by 2ohn 3. Ari!ek. $t in&or"orates the %ood use o# BDTH H$AH ',@ /DW R=?. 2ohn has written about this ty"e o# &ourse !any ti!es. $t has "rodu&ed e+&ellent results to those who %a e it a #air trial.
$n a letter 2ohn said*
First set G 0 re"s* war!u" with a li%ht wei%ht. e&ond set G 11 re"s* in&rease the wei%ht. Third set G 101 re"s* in&rease the wei%ht. Fourth set G 10 re"s* in&rease the wei%ht. Fi#th set G ; re"s* in&rease the wei%ht. i+th set G re"s* in&rease the wei%ht #or the /ast set G 1 re"s.
<$t is su%%ested that you do a &hest e+er&ise in between ea&h set o# s5uats* as well as a ba&k e+er&ise a#ter the s5uats. $t is i!"eratie to start #airly low in "ounda%e the #irst set to war! u" the le%s. Then in&rease the wei%ht in ea&h set and &o!"lete the sets !entioned. This routine "lus "lenty o# %ood #ood will hel" anyone to add that !a%i& bulk to his #ra!e.:
,or!an Fay !ade so!e a!ain% %ains in bodywei%ht. ' %y! owner on the West West 3oast who wanted to %ain wei%ht to see -ust how bi% he &ould be&o!e be &o!e without %ettin% #at* at the start o# his e+"eri!ent he wei%hed 1; lbs. and at the end o# 0 days he was ti""in% the To Toledo ledo at 1;. Here is one o# his #aorite wei%ht %ainin% "ro%ra!s. He had "ut all o# his "u"ils on it at his %y! and said he neer had a #ailure. Heres the the routine
1.) 3lean ?ress with a barbell G @o 1 re"s and !ake ea&h &lean a deadhan% &lean. Breathe as dee"ly as "ossible be#ore &leanin% and when "ressin%. .) ?ulloer on a round ben&h G /i%ht du!bells should be used. Breathe in as dee"ly as "ossible as you lower the du!bells. Iee" your elbows strai%ht. @o 0 re"s and be sure to #or&e the air into your lun%s. .) Ben&h ?ress G 1 re"s 4.) @u!bell 3url G 1 re"s. .) Rowin% 6otion G Be sure the bar tou&hes your &hest ea&h re" G 0 re"s. ;.) /ateral Raise on a ben&h G 0 re"s with dee" breathin% on ea&h re". 7.) @eadli#t G 0 re"s. Breathe in as you raise the wei%ht and out when you let the wei%ht down* #ollowed with a set o# li%ht "ulloers. .) Breathin% 5uat G re"s. The Fay ersion will !ake it a real %ainin% % ainin% e+er&ise. With With eery s5uat take dee" breaths b reaths and really "a&k in the air on that third breath. $# your &hest doesnt a&he a#ter the s5uats then you wont %ain like you should. '#ter a set o# these your ribs should #eel like theyre %oin% to dro" o## onto the #loor. Follow with another set o# li%ht "ulloers. This &ourse neer #ailed to "ut on wei%ht #or those who worked hard* ate enou%h and rested well.
Heres another %uy that used a brie# &ourse and %ained 100 lbs. and %ot the #irst ;0 o# those "ounds in the #irst year o# trainin%. Willis Willis Reed* a barrel&hested Hollywood Hollywood stron%!an* had a #our"oint "ro%ra! whi&h he #ollowed to %ain this wei%ht. First* slee" Eou Eou need to 10 hours o# slee"* a&&ordin% to the a!ount o# ener%y you use durin% the day. d ay. $# you work hard durin% the day or your daytoday li#e is stress#ul you will need 10 hours to %et the !a+i!u! %ains. e&ond*
nutrition Eou Eou need %ood solid #ood. Wi Willis llis liked !alted !ilk shakes and in&luded "lenty o# the!. Be sure to in&lude %reen e%etables* !eats* whole wheat "rodu&ts and a sna&k be#ore bed at ni%ht. Third was not to worry. $t wreaks hao& with the di%estie "ro&ess. @ont inent worries. We We all worry at ti!es but you !ust understand and oer&o!e this habit. $t kee"s bodywei%ht down. Worry Worry will wre&k the "ro%ra! and your body si!"ly wont assi!ilate assi!ilate the #ood you eat* no !atter how !u&h.
Fourth is the e+er&ise "ro%ra!. The e+er&ises are the s5uat* two ar! "ulloer* re%ular deadli#t* and bentoer rowin%. These #our e+er&ises work the lar%e !us&le %rou"s o# your body to the li!itJ the le%s* &hest and ba&k. Train three alternate days a week. Heres how
1.) 5uat G @o 10 re"s. ?la&e a barbell a&ross the shoulders* shou lders* #eet #lat with heels about a #oot a"art. Take Take a dee" breath* b reath* des&end* and e+hale as you arise to standin% "osition. Ao easy eas y #or the #irst !onth and work on the breathin%J its ery i!"ortant as this enlar%es the lun% &a"a&ity and the rib &a%e and tri%%ers better health and assi!ilation o# #oods. .) Two Two 'r! ?ulloer G /ie on a ben&h on your ba&k. The wei%ht is aboe your head* then allow it to !oe ba&kward behind the head* kee"in% the elbows lo&ked. Take a dee" breath be#ore lowerin% and try to %et !ore air in by the ti!e the bell is behind your head. =+hale as you return to the startin% "osition #or 10 re"s.
.) Re%ular @eadli#t G Cse 10 re"s in this one. While standin%* rea&h down and %ras" the bar* bein% sure to bend your le%s and kee" a #lat ba&k. Take a dee" breath as you strai%hten u" and e+hale as you lower the bar to the #loor.
4.) Bentoer Row G Breathe in as you "ull the bar u" to your &hest* and e+hale as you lower it. @ont &heat. $# you #ind yoursel# &heatin%* try holdin% the bar at your &hest #or a two &ount &o unt until stri&t #or! be&o!es se&ond nature. 10 re"s.
$# youre tired o# !any sets and #ew results why n ot %ie this &ourse a try. /i#ters were ha""y with the bulk they &ould %ain % ain but wanted a s!all waist too. oon eeryone was tryin% a low re" routine. ' ty"i&al setu" would in&lude the s5uat* ben&h "ress* bentar! laterals* "ulloers* &url* "ress behind the ne&k* deadli#t* situ"* and side bend. The "ulloer* situ" situ" and side bend were done #or 1 re"s* to sets. The rest o# the routine was done #or re"s* to sets.
,o !atter how %ood the routines !ay be there are always a #ew !en who &annot %ain wei%ht no !atter what they do. o!eti!es a one e+er&ise routine will "ull the! out o# their rut.
Eears a%o 2i! =ans #ound hi!sel# with little ti!e to e+er&ise. /ookin% #or one e+er&ise that Eears would %ie his body a &o!"lete workout he &hose the 3lean 2erk. =ans took a wei%ht he &ould handle #or 10 re"s as a war!u"* &leanin% ea&h one #ro! the han% "osition. Then he added
wei%ht in 10 lb. -u!"s doin% re"s ea&h set until he rea&hed &ouldnt %et the . ' #ew #ew others did -ust the &lean* #eelin% the -erk was a waste o# ener%y. ener%y. 2i! worked out twi&e a week and yes* he did %ain wei%ht.
' &loser look at these routines reeal the! to be ery &lose to what the beer %arden li#ters used to do in their workouts. ,one o# the! were known as skinny.
$n the last &ourse $ll "resent we hae the sa!e brie# trainin% routine as 2.3. Hise used* e+&e"t here lower re"s are used . . . and only two e+er&ises.
' he#ty %uy by the na!e o# Ron /edas used su&h a workout routine and trust !e* it sure worked #or hi!. Workout Workout -ust three ti!es a week on alternate da ys. @o ; sets o# ; re"s o# ea&h e+er&ise. @o only the s5uat and the ben&h "ress. @ont &heat. =er. 6ake the !us&les do the work at all ti!es. @e sure to war! u" #irst with a li%ht wei%ht #or 10 re"s. Aet e+tra slee" and &how. Eou Eou !ust work the lar%er !us&les o# the body to %ain wei%ht and sie. Dn&e you hae enou%h raw bee# %o ba&k to a re%ular routine.
Be#ore you rush in and try out one o# these routines* ask yoursel# these 5uestion Hae you been trainin% #or at least si+ !onths yetK Hae you been usin% a %ood &ourseK $# not* %ie yoursel# a #ew !onths to %et out o# the be%inner &lass. 'll the routines !entioned here hae "roed to be %reat bulk builders. '&&ordin% to your !ental attitude* "hysi&al li!itations* "ersonal likin% #or hi%h or low re"s they will "rodu&e added bodywei%ht. ?hysiolo%i&al reasons su&h as su"erior !etabolis! and %eneti& ba&k%round will !ake so!e !en %ain #aster than others.
Eou !ust #ollow the basi& rules o# %ood health. Aie any routine at least two !onths #air trial. $t Eou will take at least a !onth to %et %e t used to a new routine. o dont %ie u" a#ter a #ew weeks. ?ersisten&e will win out. ti&k with it and %et bi%.
