OLD SCHOOL MUCSLE
DRUG FREE BODYBUILDING
WITH STEVE DAVIS
During the past decade plus, I have had the pleasure of traveling to the L.A.
area, the West Coast mecca of bodybuilding, to attend various natural
bodybuilding contests, mostly as a freelance writer (and judge). One thing in
particular that is always evident at these natural shows is the fact that the natural
anabolic drug free bodybuilders don’t quite have the same degree of muscle
mass as the anabolic steroid bodybuilders who complete in non-drug tested
bodybuilding contests.
Natural drug-free bodybuilders simple can’t do the same workload as the
anabolic steroid induced bodybuilder. With an anabolic steroid bodybuilder there
are a whole bunch of artificial chemicals and enzymes that are acting in
conjunction with the natural constituencies of that person’s capability of
producing great gains in muscle size and strength. The end result is that the
anabolic steroid bodybuilder’s training frequency ratios and intensity factors are
much higher than that of natural bodybuilders.
Some year ago I attended a bodybuilding seminar by one of the worlds top pros
and within his lecture he said that he trains in the gym 7 hours a day, doing 50-60
sets per body part, and resting only 20-30 seconds between each set. He went
on to say that he trains at least 3 body parts a day. That’s a mega 150-180 sets
per day. I am not saying that this pro was on anabolic steroids but I can’t think of
three top natural drug free bodybuilders whose combined workouts for a day
would equal what this one individual alone does in the course of a workout day.
This seems to be counterproductive to research regarding the correlations of
peak blood testosterone, glucose and muscle glycogen levels.
There is a fine dividing line between enough accumulated workout time and too
much. Blood testosterone, glucose and muscle glycogen levels peak at around
40-45 minutes of an intense workout and thereafter they begin to decrease rather
dramatically. A quality workout can last anywhere from 50-70 minutes and
probably 90 minutes at the absolute maximum. On the average you should be
able to target 3-4 muscle groups for 8-10 sets for quads, back and chest and 5-7
sets for delts, triceps, biceps, forearms, calves, hamstrings, neck and waist if you
are an intermediate natural bodybuilder and if you are advanced then 12-15 sets
and 8-10 sets for the subsequent muscle groups listed above will keep you in the
arena of positive muscle growth.
2
I have not competed in a bodybuilding contest since the mid 1970s. I am now 58
years of age (2003) and am seriously considering training for a natural masters
bodybuilding competition. My natural training approach to this will be to follow
the training program that former I.F.B.B. champion Steve Davis used over two
decades ago to achieve what many in the bodybuilding world considered (and
still do to this day) the absolute maximum in muscularity and muscle size,
simultaneously. His methods of training will help me to achieve total muscularity
while maintaining huge muscle mass through deliberate heavy training but
without canceling out all muscle definition. My nutritional wants and needs will
be accomplished through some guidelines of a Beverly International program
(more on this later).
The first topic of consideration that Steve Davis suggests in using his “New
Breed” approach to obtaining total raw muscularity is training. David feels that
training should not be considered as primarily the most important of the elements
of total size and muscularity, but as simply just one of three elements with diet
and nutrition being the other two. Steve has always felt as many other top
bodybuilding champions do that there is a definite interaction in the relationship
between training and diet.
The key factor in training for additional size and muscularity is to get stronger by
consistently using heavier and heavier weights in the exercise sets. Steve says
that this must not be done at the expense or sacrifice of proper training style for if
an exercise is not performed in strict fashion; isolating the muscle you are
attempting to train, then you have no accurate gauge of knowing if in fact you are
becoming stronger.
3
Davis feels that a bodybuilder should attempt to add 5 pounds to all upper
torso exercises (except the abdominals) and leg biceps and 10 pounds to
all thigh (quads) and calf exercises EVERY TWO WEEKS WITHOUT FAIL.
Regardless of what New Breed progression level program one is following it
should not be started with too heavy a weight or the 5 and 10 pound increases
every two weeks will not be achieved for very long. It is better to ease into this
type of progression by starting out with lighter weights than normal. The New
Breed programs have levels that have a minimal time factor of five, to an average
of 10, to as high as 16 weeks in duration. On a 4 month (16 weeks) training
program, for example, you can increase your training poundages by at least forty
pounds, when making 5 pound increases every two weeks and as much as
eighty pounds when making 10 increases on the leg work.
Within the structure of the New Breed training concepts it is of the utmost
importance to refine proper exercise technique each and every set of an
exercise. There are a number of important steps that must be initiated to
accomplish this.
Step 1
Within this first step the twelve-second rep on all sets where 8 to 15 continuous
reps should be performed. This is a New Breed key for achieving total
muscularity while acquiring more muscle size. Using the barbell curl for an
example, begin curling the resistance up in the positive or concentric phase at a
speed that takes you this long: one thousand one, one thousand two, three, four,
five and six. Counting in this manner it will take six seconds to curl the
resistance from the thighs to chin level. Then, at this complete contracted
position, hold for a two second count: one thousand seven, one thousand eight.
Slowly begin lowering the resistance to a count of four seconds: one thousand
nine, one thousand ten, one thousand eleven, one thousand twelve. This twelvesecond count completes one repetition, be it a leg curl, incline barbell press, or
seated press behind the neck. These slow or sub-maximal speed reps allows for
raising and lowering the resistance in an ultra controlled manner creating high
levels of muscle tension development through a full range of movement. There
is no momentum or limited motion and the muscles are worked much stronger
through all the joint angles. This is one of the best ways to exhaust, pump and
burn the muscles for faster training results. Using the twelve second rep, you will
have to decrease the resistance used by approximately 40 percent in the
beginning, but muscles quickly adapt to new stress stimulus and before long your
strength levels will increase and in fact surpass those levels experienced in the
conventional speed rep sets.
Steve Davis’s New Breed concepts also suggest that fast reps be performed in
addition to slow reps to achieve the maximum in muscle size. Fast reps must not
4
be done at the expense of increasing stress on connective tissue and thus
creating injury potential. An example of fast reps done in the New Breed style
might be 1-2 seconds in the positive contraction and then 3 seconds in the
lowering or negative phase. Speed reps, where strict form with tension is
maintained, can be used successfully in the 4 to 7 rep range of a set. To the
casual observer these speed reps will still appear painfully slow no matter how
fast one tries to do them.
Step 2
It is important to rest no more than 15 seconds between sets if increased
muscularity is a key factor. If more muscle mass and strength increases
are desired then rest 30-45 to no more than 60 seconds between sets.
Step 3
Quality training the New Breed way is achieved by getting the most out of what
you do. The minimum amount of work will be 3 sets of 8-10 reps per muscle
group three times per week. The maximum amount will be 15 sets of 6-12 reps
per muscle group 3 times per week. Somewhere between these two limits will be
ideal for you. The New Breed method takes into account the fact that there is a
certain amount of training that is perfect for inducing maximum muscle growth
and anymore than this becomes detrimental. This is best accomplished by
determining your own best recuperative rate.
Though I will be listing the progression levels of training that I will be following
according to Steve Davis’s New Breed advice, remember that I have been
training for well over 40 plus years and am considered an advanced bodybuilder.
For many of you it will be best to experiment with 8 to 15 sets per muscle group.
Some of you will find eight or nine sets adequate while others of you will find
fifteen to be superior.
Step 4
The New Breed philosophy suggests that a bodybuilder should train for optimum
gains within a given time period. This is accomplished by basing your training on
T.E.R. (Training Efficiency Rate) by which your workout time is kept to no more
than 1 ¼ - 1 ½ hours. When Steve Davis trained to get into peak shape he was
able to do as many as 78 sets in one hour and fifteen minutes while using fairly
heavy poundage and sets of 12 reps. His workouts and those of his students
were fast and strict. This optimally concentrated style of training is the key to the
acquisition of the New Breed of physique. For the natural anabolic steroid free
bodybuilder this is quality muscle coupled with maximum muscle separation,
5
proportion, and symmetry at one’s lightest ideal body weight. Mine will be 212 –
215 pounds at 6’ ½”.
Training Efficiency Rate can only be accomplished by training in a totally
isolated atmosphere where idle gym talk or conversation, fooling around,
or resting too long between sets and exercise groupings are kept to an
absolute minimum. These four steps will help you to fine-tune your
exercise technique on each and every set of a particular program.
Muscles cannot be bullied and must be coaxed into new muscle growth patterns.
Every bodybuilder has different tolerances to workloads, intensity of training,
nutrition and frequency of training, etc. Steve Davis has personally trained
hundreds and hundreds of bodybuilders (men and women) at both the amateur
and professional level with various combinations of exercise programs, which
yield the maximum pump, and stimulation of muscle fiber. He has refined these
combinations into Seven Levels of Muscle Growth where each training level is
slightly more intense and progressive than the previous one for the continuation
of typical muscle growth.
The body is not static in that it varies and fluctuates and by using the Seven
Levels of Muscle Growth correctly as a training tool one cannot help but avoid
overtraining, sticking points and training plateaus. A summary of the Seven
Levels of Muscle Growth is as follows:
Level 1
Train the entire body 3 days per week, on Monday, Wednesday and Friday or
perhaps on Tuesday, Thursday and Saturday, resting four days out of the
week. Select one exercise per muscle group and perform 3 sets of 8-10 reps
each. Exercise selection should be based on your body type, training style and
for your development of symmetry and proportion. On this particular level of
training the New Breed concept recommends an exercise selection that will
heighten a muscle group’s particular weakness. For example do incline bench
presses for the upper pecs if you need more upper pecs in ratio to flat benches
for the mid pecs.
At this particular level Steve Davis has performed as many as 8 sets of 6-10
reps (calves and waist = 20 reps per set) of each exercise. The order or
sequence of the exercises is important and should be arranged so that the blood
flows just a short distance.
Begin by working from the largest muscle groups to the smallest with slight
variations. Start with the thighs and then on to the calves since a large
concentration of blood is already in this area. After these two muscle groups
have been worked, go on to the chest, for two very good reasons. The rib cage
6
has been stimulated to the max from the heavy breathing from the thigh work and
the pectorals, being a very large muscle, literally demand a heavy supply of
blood flow and pulls the blood into the upper body region from the lower against
gravity. Next comes the upper back (lats), where its location is near the chest
with its muscular function being opposite that of the chest. Next are the
shoulders that have been warmed up by chest and back work. A bit of advice
here is to select an exercise to stress the side or lateral head of the deltoid since
the anterior (front) and posterior (rear) have been stressed by chest and back
work respectively. The triceps are next and have a pre-pump effect from the
chest and shoulder work. Biceps are next because they oppose the triceps.
Forearms are worked after biceps and then to give the body a chance to
“detune” work the abdominals and then the erector muscles, not only to build
muscle but also to re-align the posture of the body.
Steve Davis performing
Hack machine squats
Order of Performance:
•
•
•
•
•
•
•
•
•
•
Thighs
Calves
Chest
Lats
Delts
Triceps
Biceps
Forearms
Waist
Hamstrings
Hack machine squat
Donkey calf raise
Incline barbell (or with dumbbells) press to neck
Wide grip pullup
Seated press behind neck – non-lock
Lying French press
Braced (back against a wall) barbell curl
Barbell wrist curl (palms up)
Lying leg raise
Stiff leg deadlift
Stay at Level 1 for 5 weeks.
7
Level 2
Work each body part twice per week, utilizing a split routine where the upper
body is trained on Monday and Thursday and the lower body on Tuesday and
Friday. Again only one exercise per muscle group is performed but for 5 sets of
each exercise.
Monday & Thursday – Upper Body
Order of Performance:
•
•
•
•
•
•
•
•
•
•
Waist
Chest
Rib cage
Lats
Spinal Erectors
Shoulders
Biceps
Brachialis
Triceps
Forearms
Hanging knee-up
Low-angled 30 degrees bench press
Single dumbbell pullover
Close grip barbell bent-over rowing
Prone hyperextension
Seated press behind neck
Preacher curl
Reverse barbell curl
Close grip bench press
Barbell wrist curl (palms down)
Tuesday & Friday – Lower Body
Order of Performance
•
•
•
Calves
Quads
Leg biceps
Seated calf raise
Parallel squat with heels on block
Leg curl
All three exercises are done for 5 sets of 15 reps each.
Stay at Level 2 for 8 to 10 weeks.
8
20 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
10 reps
15 reps
Level 3 – Push/Pull
Using the same split routine as suggested in level 2, select 2 exercises doing 5
sets of each in push/pull method.
Monday & Thursday – Push
Order of Performance
•
Chest
•
Delts
•
Triceps
•
Waist
Bench press to neck
Dumbbell pullover
Press behind neck
Bend dumbbell lateral
Triceps push down
Parallel bar dip
Hanging knee up
Crunch
Reps with Sets
12, 10, 8, 7, 6
12, 12, 12, 12, 12
12, 10, 8, 7, 6
15, 15, 15, 15, 15
12, 10, 8, 6, 6
12, 12, 12, 12, 12
20, 20, 20, 20, 20
20, 20, 20, 20, 20
Front squat
Leg curl
Standing calf raise
Seated calf raise
Barbell bent over rowing
Lat pull down
Strict standing barbell curl
Dumbbell incline curl
Strict reverse curl
Barbell wrist curl (palm up)
Reps with Sets
20, 18, 16, 14, 12
15, 15, 15, 15, 15
20, 20, 20, 20, 20
30, 30, 30, 30, 30
12, 10, 8, 7, 6
12, 12, 12, 12, 12
12, 10, 8, 7, 6
8, 8, 8, 8, 8
12, 12, 12, 12, 12
15, 15, 15, 15, 15
Tuesday & Friday – Pull
Order of Performance
•
Thighs
•
Calves
•
Back
•
Biceps
•
Forearms
Stay at Level 3 for 5 weeks.
Level 4 – Push/Pull II
At this level continue to use the push/pull technique as in Level 3. The big
difference at this level is that you will be doing three exercises for 5 sets each in
the following six day split routine.
9
Monday & Thursday – Pull
Order of Performance
Back:
Wide grip pull-up
Bent-over rowing
Stiff-legged deadlift off bench
Biceps:
Strict barbell curl
Preacher curl
Incline dumbbell curl
Forearms:
Barbell reverse curl
Wrist curl (palms up)
Reverse curl (palms down)
Tuesday & Friday – Push
Chest:
Flat bench press
Incline dumbbell press
Flat dumbbell fly
Delts:
Seated press behind neck (non-lock)
Standing dumbbell lateral raise
Bent-over dumbbell lateral raise
10
Triceps:
Standing French press
Triceps pressdown
One dumbbell kick back
Waist:
Hanging knees up
Incline leg raise
Crunch
Wednesday & Saturday
Thighs:
Front squat
Hack or Sissy squat
Leg curl
Calves:
Donkey heel raise
Standing calf raise
Seated calf raise
Sets and Reps
The waist exercises should be worked for 5 sets, 20 reps each while the
calves utilize 5 sets, 20 to 30 reps each. All of the remaining exercises can be
worked within their 5 sets structure with a 20, 18, 14, 12, 10 or 12, 10, 8, 7 and
6 to 15 rep pattern. The 6 to 15 represents a final flush or pump set.
Stay at Level 4 for 5 weeks.
Level 5
Select 2 exercises per muscle group and work your shoulders, triceps, biceps,
forearms and calves on Monday – Wednesday – Friday. Chest, back, forearms,
legs and abs should be worked on Tuesday – Thursday – Saturday. Perform 6
sets (12, 10, 8, 6, 6, 12) for the first exercise in each muscle group. Finish up
with 4 sets of 12, 10, 8, 6 or perhaps 15, 12, 10, 8 for the second exercise.
Stay at Level 5 for 10 weeks.
11
Level 6
Select 3 exercises per muscle group. Work shoulders, back, biceps and calves
on Monday – Wednesday – Friday. Work chest, triceps, thighs, calves and
forearms on Tuesday – Thursday – Saturday. Perform 5 sets of each exercise.
Do 8 reps per set on the arms, shoulders, chest and back, and 15 reps for
the thighs and calves.
Stay at Level 6 for 10 weeks.
Level 7
This is the 7th and final level of training that I will be following according to Steve
Davis’s New Breed concept for startling muscle growth. Each muscle group will
utilize 2 to 3 exercises for 6 sets of 12 reps each, with the exception being the
abdominals and calves, which will be done for 6 sets of 20 reps each per
exercise. Appropriately this is a muscularity training program, and will last 5-7
weeks in duration.
Monday – Wednesday – Friday
Shoulders:
Seated press behind neck (non-lock)
Double pump dumbbell lateral raise – This exercise consists of a two-part set
where 50 percent of the reps are done in an upright seated (as depicted above)
and/or standing position and 50 percent of the reps are completed in a bent-over
fashion. Here’s how…
12
PART 1: Seated dumbbell lateral raises: Begin by taking a “false grip” on a pair
of dumbbells. Your palms should be resting on the frontal thighs with all 4 parts
of the dumbbells touching the thighs. The elbows are slightly unlocked to relieve
existing joint pressure. Your upper torso should be leaving 10° forward at the
waist. You head should be facing down.
Begin the lateral raise by sitting up straight with shoulders back to rotate the
scapulae away from the humerus, thus allowing for a full range of movement.
The dumbbells are raised by pure deltoid power from 30° below shoulder level to
15° above shoulder level (or 2 inches past the ears). At this position the rear of
the dumbbells should be higher than the front.
PART 2: Bent-over dumbbell lateral raises: After you have successfully
completed the first 50 percent of your repetitions in the standing lateral raise,
immediately bend over so that the upper torso and legs form a right angle. Don’t
swing the dumbbells; in fact, you will want to mentally stop their movement about
5-60 percent below a position parallel to the floor. An alternative method we use
is to perform the standing lateral raise with the dumbbells and then jettison or
abandon them in favor of a spring or rubber expander set and begin the bentover lateral raises.
These two carefully chosen exercises will develop an illusion of width in the
lateral portion of the deltoids. For most your deltoid exercises, 40 percent of your
sets should accent the lateral (medial) and 40 percent the rear (posterior) delts.
Only 20 percent of your delt work should accommodate the frontal (anterior) delt,
as this is developed quite efficiently with most pressing movements for the chest
and deltoids.
Triceps:
Three way diametric lying French press
4 reps lower bar behind head
4 reps lower bar to neck or forehead
4 reps lower bar to chest in close grip bench press style
Lat machine pushdown
One dumbbell kick back
Biceps:
Supinated dumbbell incline curl
One dumbbell supinated concentration curl
Calves:
Standing calf raise
Seated calf raise
13
Tuesday – Thursday – Saturday
Chest:
Low incline barbell press to neck
Kneeling cable crossovers or Flat bench dumbbell fly
Back:
Wide grip pull-up
Seated cable rowing or barbell bent-over rowing
Stiff legged deadlift (off bench) or Good morning
Forearms:
Seated barbell wrist curl (palms up)
Reverse curl on preacher bench
Thighs:
Hack squat
Leg curl
Abdominals:
Hanging knee up
Crunch
On this program I will use the same weight on all 6 sets of a particular exercise
and because I will be in the final stages of achieving total muscularity I will only
rest 15 seconds exactly between each set rather than 30-45 seconds if I was
going for muscle-mass increase.
Weak Points
If there is a weak point in symmetry, proportion or muscle size in any of the
muscle groups the New Breed approach is to work only one muscle group or
segment by performing an additional 2-3 sets and increasing the rep factor by
10-25%.
14
Level 2 Example - If the biceps are lagging do 4 super sets of dumbbell
preacher curls with barbell preacher curls for 8 reps each (4 top 1/3 “burns” at the
completion of the final rep of each set).
Level 3 Examples – If you need specialization of the delts: fore/aft press 5 sets,
6 reps front – 6 reps back, dumbbell strict standing lateral raise 5 sets, 8 reps,
and dumbbell bent over lateral raise 4 sets, 10 reps.
For the forearms do barbell reverse curl 5 sets, 8 reps wrist curl (palms up) 5
sets, 15 reps reverse wrist curl (palms down) 5 sets, 15 reps. Do in tri-set
fashion, one after the other without rest. Rest only 45 seconds between each triset. On the exercises that depict decreasing progression level sets of 12, 10, 8,
7 and 6 reps, specialize by going to a 12, 10, 8, 7, 6, 6, 6, 6 or 15, 12, 10, 8, 7,
6, 5, 4 and 1-2 forced reps after the last set of 4.
Level 5 Example - On the decreasing progression level sets of (the first
exercise) 12, 10, 8, 6, 6, 12 go to a 12, 10, 8, 6, 6, 6 rep modality. On the last set
15
do rest-pause singles: Do 1 rep, pause 10 seconds do 1 rep, pause 10 seconds
do 1 rep. Continue on until you have done 6 rest- pause singles.
Looking over Steve Davis’s New Breed approach to
achieving maximum muscularity and muscle size
simultaneously, it is very obvious that the 7 Levels
Of Muscle Growth are fairly vigorous (especially
Levels 3 to 7). I will be following each and every
level exactly as outlined but all the while
determining my own best recuperation rate and
existing energy level and how they relate to my
determination, concentration, regularity of training
and enthusiasm. Nutrition will play a key role in my
contest preparation.
Steve Davis believed that to increase muscularity
and muscle size a bodybuilder needs to plan their
diet six months prior to the contest they are
planning to enter and win. He said that a
bodybuilder should be “ready” 30 days prior to the
contest. In this way a person can devote those last days of preparing to give the
exhibition of a lifetime, rather than worry about losing a half inch on the arms or
whether the abdominals will be cut up enough.
A bodybuilder wins when they plan ahead. and for my nutritional wants and
needs I will follow a modified version of Steve Davis’s New Breed Master Diet
And Total Supplementation Plan. The original Master Diet, (see original diet at
the conclusion of this eReport) as Steve Davis calls it, is broken down into three
levels: Assuming that I will begin my contest preparation six months in advance,
for the first two months I will use a “Low Carbohydrate” diet, the third and
fourth months “The Master Definition Diet” and the last eight weeks before the
physique contest, “The Pre-Contest Diet.” The original plan is a gradual
decrease in carbohydrates consumed: 40 grams per day at level one, 10-15
grams per day at level two and 0-5 at the pre-contest level. The daily grams of
carbohydrates consumed at each of the three levels of the Master Diet seem to
be a bit low personally for my existing energy needs.
To insure that I have the correct amounts of carbohydrates at each level I will
employ the nutritional expertise of my good friend Roger Riedinger, the C.E.O of
Beverly International, to modify or fine tune the Steve Davis Master Diet for me.
I consider Roger one of the experts when it comes to taking a bodybuilders
physique to contest-day perfection.
16
I can tell you though that I will be taking 10-15 Ultra 40 Beef Liver Concentrate
tablets and 3-6 Mass Amino Acid Tablets every 3 hours per day at each and
every level of training. Twice per day during Levels 1 to 4 I will have a protein
drink consisting of 8 oz. raw milk with 2 raw eggs and 1/3rd cup of 100% egg
protein powder mixed in. During Levels 5 and 6 I will mix 2 oz. of “Half & Half”
and 1/3rd cup 100% egg protein powder mixed in 8 oz. of water. During Level 7 I
will be striving for the ultimate in maximum muscularity while maintaining muscle
size and here I will mix in 1/3rd cup of 100% egg protein powder in 8 oz. water.
This supplementation, especially the 100% egg protein powder, will help me to
achieve and maintain a drug-free positive nitrogen balance. For my particular
wants
and
needs
I
prefer
Beverly
International
supplements
(www.bodybuildingworld.com).
The purpose of this e-report has been to give you a personalized analysis of the
exact New Breed training methods and philosophies that Steve Davis espoused
over two decades ago. I am really excited to begin using this program of natural
training techniques and nutrition in my quest to win a Masters Drug free
bodybuilding contest.
17
STEVE DAVIS’S
18
NEW BREED MASTER DIET AND
TOTAL SUPPLEMENTATION PLAN
19
20
21
22
23
24
BONUS-1
More About
Steve Davis
Iron Man Magazine - May 1978
Steve Davis And His
“New Breed” Philosophy
By Dennis B. Weis
Steve Davis of California finds the various physical culture
magazines (muscle mags) on the market today STIMULATE
the mind toward more of an awareness of the importance of
proper nutrition and training principles. These conditions are
very important to a serious competing bodybuilder such as
Steve. As a result, he still (at his advanced stage in the
bodybuilding game) picks up pointers from time to time. Also
along this same line, he has enough wisdom to throw out the
information that he knows to be false. This doesn't happen
very frequently since most all of the muscle mags these days
are making a sincere effort to publish correct training
information. If you will stop and think for a moment, you will
notice that none of the articles Steve has written for the
various muscle magazines include body measurements or
how much weight he uses on his exercises. By not including a
lot of personal information and keeping to a practical article
format, he protects the novice physique aspirant from cheating
his way to a terrible physique.
This seems very sensible to me because so many novice and even seasoned
bodybuilders will sometimes try to emulate a champion's workout schedule and
measurements before he is ready physically or mentally. His main objective as a
writer is to share some of the training ideas that have worked for him. These
training ideas seem to be successful because he can suggest the intensity of the
training idea or nutrition plan to the level of training that he bodybuilder is at the
present time.
25
Since his livelihood or business is bodybuilding (Valencia Health Club promoting contests, and selling supplements and training courses) - it is very
important to maintain a relaxed positive attitude at all times. He refuses to allow
people or situations to upset him. He believes that there are two ways a serious
bodybuilder can become before an important contest.
He can become
PARANOID AND FRENZIED or he can be POSITIVE in his training approach.
Since Steve doesn't spend eight hours in the gym working out, he has a great
deal of time to do things that keep his life full and active. He doesn't think on
trivial thoughts that can enter one's head before a contest. This frenzied
condition that Steve is speaking about might look like this from the general
public's view point. For example, a football player may act crazed or frenzied a
week or so before the game and even up to the night of the game. The public
will accept this as a normal condition since they can identify to the physical action
involved in the game. When a competitive bodybuilder is seen in public acting
introverted, crazed or upset by a situation, it is just not an acceptable
circumstance. The reason is that in the public eye, a physique contest is nothing
more than a person in trunks standing on a posing dais. So it is difficult to
understand the pre-contest jitters that a bodybuilder may be facing at times when
it is viewed from this point. So it is best to maintain an overall positive image in
public at least. Tending to details of this nature will certainly help our sport to
grow in popularity.
I mentioned earlier that Steve doesn't spend a great deal of time in the gym
training. The training principles that he will use to accomplish this is to
BRUTALIZE the muscle area he is working at the time (go beyond the pain
barrier) for a short period of time. He believes that the difference between the
way people respond is not in the set routine they are using but, HOW MUCH
RECUPERATIVE TIME THEY NEED. The smaller muscles in the body need
more recuperative time because they assist in so many other exercise
movements.
Along with this training principle, he believes that it is best to stay with an
exercise movement long enough to perfect a style in good rep form and also this
allows the muscle to gain additional strength and maturity. Since Steve
mentioned strength, I asked him if he ever got into powerlifting to gain this
strength when he wasn't training for an important contest. He said that he
doesn't really enjoy powerlifting, and that any of his strength comes with
bodybuilding type exercises. He has done incline curls with 70 lb. dumbbells for
ten reps as exercise poundage so using this as a guide; you can see that he has
a good measure of strength. At this point in the article, I will make mention of the
fact that I will not be going into explicit details of Steve Davis' - "New Breed
Bodybuilding Concepts." The biggest reason for this is that Steve is into writing
his own articles and I don't want to take away from anything that he would have
to share with the readers. I sincerely hope that you find what I mention as added
interest about this bodybuilding personality.
26
On any application of exercises for a specific body part cycle, training might look
like this. For example, if he were to work the lats, he might begin with the Lat
pulldowns for a warm-up set of 12 reps. Now he will load the plate holder with
the proper poundage plates so that he can begin his cycle for a maximum of 8
reps. Now immediately when he has reached failure at 8 reps, he will then
reduce the poundage (approx. 10 to 15 percent) now he will perform 8 more reps
to failure. Another reduction in poundage (approx. 10 to 15 percent) and a final 8
reps.
These three series of 8 reps constitute a completed
cycle. During this cycle there is no rest period other
than to change the poundage on the equipment. He
will now rest 15 to 30 seconds (this rest period gives
him just enough time to set up the poundage for the
next cycle).
Now he begins cycle No. 2 (as
explained) another rest period and a final cycle No. 3
in this particular lat exercise. Steve normally uses
two or three exercises per body part (lats in this
case) so after the third cycle in the Lat pulldown, he
will begin setting up for another exercise, such as
the Barbell bentover rowing and the short pull seated cable rowing movements.
These second and third exercises are done in the exact same way explained
above.
For clarification here is an example of the Lat pulldown done in cycle fashion: Lat
pulldowns, Warmup for one set of 12 reps with approx. two-thirds of your
maximum starting weight. Now begin: Cycle No. 1 - 180 lb. x 8 - 160 lb. x 8 140 lb. x 8; REST 15 to 30 seconds; Cycle No. 2 (same wts. as above); REST 15
to 30 seconds; Cycle No. 3.
NOTE: Resting 15 to 30 seconds between cycles will allow him to use the same
weights in all three cycles. Everyone is different so some using this program will
need more rest than others between cycles. So adjust accordingly using as high
a maximum of 60 seconds rest if necessary and work the time down. It is better
to begin slowly with these times ore you will over train.
At this period of training, Steve is in such fantastic shape that he is able to go
through each cycle with no more than 15 seconds rest. We immediately notice
that this cycle training technique follows some of the training philosophies
mentioned earlier in the article.
1. Gives him a short and very intense workout. He can perform 45 series or sets
in a 60-minute period. This is roughly 3 exercises per body part - 3 cycles of
each exercise and working all of his body parts three times per week in
27
preparation for a future contest. This type of schedule would be somewhat less
in the off-season.
2. The amount of work (45 series or sets in 60-minutes etc.) done in a given time
is one of the most important determining factors toward muscular gains. This is
really the KEY to overloading the muscle area and not necessarily the poundage
one uses.
This training system goes
beyond the pain barrier and literally
brutalizes the muscle with a deep burn.
3. Working out in this manner allows for the
necessary RECUPERATION of the muscle
between workouts.
In all areas of training (whether off-season
or pre-contest preparation) he will always
do a warm-up set of an exercise for form
and muscle isolation of the particular body
part being worked. As a result, he has never experienced a serious training
injury. All repetitions of exercises are done in a slow deliberate manner. The
abs are the only exception to this. The reps done faster due to high counts
involved. In all of his training and especially the cycle training, Steve finds great
value in having a training partner workout with him.
When Steve is not training for a contest (off-season) he uses his time to
specialize on a lagging body part. His theory of specialization has always been
to put himself in a position where he can begin pre-contest training and not have
to worry about a lagging body part. During this off-season, he will structure his
present existing routine (cycle training or conventional set type etc.) so that the
body part being specialized on is worked on Mondays, Wednesdays and Fridays.
He will do minimal work for the rest of the body twice per week. By minimal work
using a set system, he will only perform a maximum of 8 sets per body part. If he
feels that he isn't getting the desired results from the specialization routine after
two months, he will make further adjustments in his minimal training by cutting
his sets per body part in half. In other words, he will do only 4 sets per body part.
If it is necessary to go to this extreme, results are usually assured. Now on his
specialization, he will go as high as 35 to 40 sets or series for one body part.
28
A
specialization routine
for the deltoids
might look like this…
Monday-Wednesday-Friday
Special Deltoid Program: Cycle and Conventional Set System. (two cycles of
each of the four following movements with 8 rep patterns - Press behind the
neck; Face down dumbbell laterals on incline bench; Face down dumbbell
laterals on low angle bench; Close grip Barbell upright rowing - Cable pulley
lateral Raises (Conventional sets - 8 to 10 reps per set) 5 sets - front; 5 sets side; 5 sets - rear.
Steve really saturates his delts with a total of 39 sets or series of deltoid
exercises. Minimal training is done for the rest of the body parts twice per week
using 4 to 8 sets as explained earlier.
During the off-season, he keeps his carbohydrate intake at a high level for
gaining and energy purposes. Even on this off-season schedule, he finds that he
is only 6 to 8 weeks away from contest condition. However, when he begins to
gear over to a pre-contest routine, he will give himself six
months preparation toward the end. During the pre-contest
routine, he will train six days per week. He will normally
use two or three exercises per body part. It is very difficult
to say what he will use for a repetition pattern.
He uses whatever counts seem to give him the desired
results (balance of muscularity and symmetry etc.) Since
he has taken care of any lagging body parts in the offseason, he balances his overall training equally for all body
parts. One of his guides in the contest preparation
schedule is to rid the body of all surface and intercellular fat
three months before the contest. Most of this is done by
way of a strict diet regimen. Steve didn't really elaborate on
his nutrition and supplement program. He is very involved
in selling a line of supplements and has spent many years
learning just how his body works, and can design the proper diet which will give
him the utmost in bodybuilding results in a very short time.
29
Regarding a posing arrangement - most people would assume that this would be
practiced in the gym where there is usually a multiple choice of mirrors to use.
Steve never practices his posing in the gym. While in fact he is part owner in the
Valencia Health Club, he feels that he should observe the feelings of the
members who aren't really into competitive bodybuilding. Steve has set aside an
area in his home for this purpose. He has a posing dais, lighting arrangement,
and a full length mirror. This arrangement seems to stimulate actual contest
conditions. He will practice posing only after the pump condition from an
exercise period has subsided. Sunday is a day away from training so he will
spend around 45 minutes practicing these poses. Cardiovascular Fitness is very
important to assure proper health.
Steve feels that the proper type of exercise program will attribute to this greatly.
He presently feels that he cycle training with short rest periods accomplishes this
end. From time to time, he will include running into his exercise program for
added benefits of cardiovascular fitness. Running also seems to muscularize the
legs (leg biceps, calves) abs, and lower back. However, too much running tends
to flatten out upper body mass or muscle to some degree. Running one to three
miles per week seems to work best for him, but only on a day when arm work
isn't performed.
His precontest schedule might look like this:
Monday-Wednesday-Friday
Shoulders, Biceps, Triceps, Calves
Tuesday-Thursday-Saturday
Chest, Back, Forearm, Thighs, Abs
Sunday - Pose for 45 minutes.
muscularity).
Hold each pose for one minute (increases
Quoting from Steve Davis's book Achieving Total Muscularity, page 49 Steroids How Important are they? "Let it suffice to say that I have never let
anything stand in my way in the pursuit of a goal."
Author's Note: The following comments regarding the subject of steroids do not in
any way reflect my personal views regarding anabolics.
30
One of the functions of steroids is to retain potassium and nitrogen. this retention
will slow down the kidney function and tell the body not to urinate as frequently.
As a result over a long period of time (months) the body tissues have a tendency
to soak up the excess liquid and become bloated.
Steve has noticed that many of the top name bodybuilders will go on record as
saying that they have never taken these anabolics, while in fact, he knows first
hand that they are users of these drugs. He feels that this is probably a lack of
security on their part or that they are giving the young bodybuilding enthusiast
the impression that steroids are effective so look out because you are asking for
them to be users of the drugs before they are in a position to do so.
Closing on his concepts of pre-contest training, Steve will taper off his training
the last week before the contest. During this period, he will practice a posing
arrangement each day. After the contest, he will take a two-week layoff. This
seems to help up-lift his mental attitude to once again begin serious training.
Referring a moment back to the contest event. How does Steve feel emotionally
about winning or losing?
"Some guys are very vocal about losing and the judging. I don't
really cultivate politics that are involved in the contests today. I
don't check out the competition or the panel of judges
beforehand to determine if I am going to enter the contest. I
know what I have to do. Great if I win, thank you, I agree with
your choice. If I lose, I am not one who will confront the judges
and ask to view the score sheet. Every judge has his own
preferences.”
Following up on this philosophy, Steve has this tip for the beginning bodybuilder
entering contests. "A beginner should concern himself with reaction as to when
the judges make the determination of who WINS, LOSES, or DRAWS. Many
men feel that losing or just placing is a personal comment about their worth.
Realize that in most cases there are five to seven to nine judges. Their
determination of a winner is based on their own likes and dislikes. Physique
contests deal in an area of illusion looks and appeal. So the beginner should
realize exactly what it is that determines a WINNER and once he understands
this, he should then strive for a high degree of muscularity and a low percent of
body fat. All of the factors (hygienic and physical) that you will be judged on
would be considered. Make a list of these factors and determine that you will
improve on them."
Presently, Steve is in hard training for the '77 NABBA Mr. Universe contest. He
feels that the judging is more inline with his New Breed ideas of a physique.
31
MuscleMag International in Canada (Robert Kennedy) believes in him and is
sponsoring him for this event. He plans to enter at a bodyweight of 198 to 204
pounds.
Steve's future in competitive bodybuilding looks promising. He feels that he is
still five to seven years away from reaching a peak in total development. During
the next few years, he would like to win all of the major physique contests and
establish the concept of the New Breed of Bodybuilder (symmetry, muscularity,
harmony). He feels that ONLY by consistent wins at these shows will the merits
of the New Breed be realized at its fullest.
Steve will be covering the subject of nutrition in some of his own articles so I
haven't really shed much light in this area.
Early in his career, he learned a unique method of downing a raw egg yolk. Here
it is: put an egg yolk in a shot glass. Have another glass of the same proportion
filled with mineral water. Chug the egg yolk down; now immediately swallow the
mineral water to wash away the offensive taste. For you egg enthusiasts - that's
it. Good luck in your training efforts, Steve. I am sure that the challenge of
becoming a top SUPER STAR bodybuilder will be realized soon.
32
BONUS-2
More About
Steve Davis
Iron Man Magazine – March 1968
Article from the Iron Man magazine achieves. Used with permission.
. www.ironmanmagazine.com
The Dramatic Before & After
Story of Steve Davis
An Interview with Don Howorth
This story is about a young man of 16 who took up bodybuilding in an effort to
develop a Mr. America physique. Three years later he discovered that he was
way overweight, nearly 300 pounds of "blob" as he described himself, too heavy
and too smooth. So Steve embarked on a program to help slice off the excessive
and undesired weight, while maintaining muscular growth so that he could be
one of the finest physiques in America for a teenager. Besides the weight
problem, Steve wasn't feeling well and he thought the Blair program might be the
way to improve his vitality. Steve says it was as if he was running on low octane
gas; in the middle of the afternoon he would have to sleep. He as taxing his body
with extra weight he was carrying around. Of course,
this afternoon nap didn't fir in with his schedule.
◄Don: Steve, will you now tell in your own
words the exact program you followed and what
you did to enable you to change your body from
close to 300 pounds to a beautiful body at 195
pounds.
Steve: Well, of course, Don, everyone makes New
Year's resolution and I was not one to forego this pleasure. After Thanksgiving,
Christmas and New Years I had swelled up to nearly 300 pounds of body weight.
With a frame of 5'11" it was more ridiculous than the figures alone would show.
So I was determined to seek some advice, and knowing of Blair's research and
33
success I decided to take your advice, Don, and see him. I came with some
reservations, for I knew it meant allot of work. I came on April 15, 1967, heavy
and waddling at some 285 pounds.
Don: Excuse me, but tell me, did you have any knowledge of nutrition
when you came to Blair's studio?
Steve: Well, I guess the size I had reached is sample evidence that I didn't
know what I was doing. I was eating all I could...
Don: Alright, what did you do to put on this hundred pounds of excess
weight?
Steve: I ate primarily what is known as a balanced diet, the foods that most
people eat, like salads, meat, bread and butter, and some candy-type foods,
pancakes, cookies, anything that appealed to my appetite. Fig Newton’s were a
favorite delicacy.
Don: What about milk? How much milk did you use in a day?
Steve: I didn't drink enough to compensate nutritionally, though I did have a
quart a day.
Don: Is that all?
Steve: Yes, and some pop.
Don: What does your typical meal or meals before going on the Blair
system?
Steve: Well, a typical breakfast would be French toast, sausage, fried
potatoes, a half dozen scrambled eggs, a large glass of orange juice and
possibly, and if I was still hungry, milk. Halfway through the day I might have a
couple of cookies, a glass of hot chocolate or something like this. For lunch,
grilled cheese sandwich, beans, cottage cheese, and pudding for dessert, and
maybe a low calorie soda.
For dinner, a steak, which was probably the largest amount of protein I had the
whole day. But then I ruined it all with potatoes and vegetables. Probably a glass
of milk mixed with a gain weight supplement which only made me fatter, followed
with apple pie a la mode which certainly did not need. But, as I said, I realized
34
that going on a routine of training down not only physically, but mentally, would
take allot of doing on my part.
Don: Now, you could put this, Steve, as if you were telling it to someone
other than me? Can you tell of your experience of visiting Blair, what you
talked about, the questions you asked, what you learned, and things like
that?
◄Steve: Well, of course my only knowledge of
Blair, up until I gave him a call, was reading
various magazines, primarily IRON MAN, and I
had seen his formulas in the health food store. I
entered "Blair House" as optimistic as could be,
and of course the surroundings were neat, very
clean, and seemed to epitomize his way of living
and the way of living I hoped to achieve as soon
as possible Mr. Blair seemed very, very earnest,
and very optimistic that through advanced
scientific methods I could succeed.
The first thing Rheo did was to show me what
other people had done through such scientific
methods, and this heightened my enthusiasm to
degrees I find it very hard even now to relate.
Men and women who at sixty years old had been
transformed from unsightly messes into shapely
younger looking senior citizens.
I saw some outstanding shots of such stars as
Dave Draper, Larry Scott, Gable Boudreaux,
Don Howorth, Stan Brice, John Tristram, Jay
North (Dennis the Menace), Jon Hall, Adam West
(Batman), James Drury (the Virginian), Clint Walker, Pete Lupus (Mission
Impossible), Lawrence Welk, Liberace, Bob Cummings, Miss Los Angeles, Boyer
Coe, and others, which not only showed the Blair had good taste in physiques,
and interest in those he thought would be great, but that, in turn, those who were
great were also following his program.
So after being to Rheo himself, and his lovely secretary, Ruth Backlund, and the
surroundings, we launched into the program, But before launching into anything
major, Rheo decided to take a "protein break". So through his large, well-stocked
showroom we marched - shoes off - of course, for this is a standard rule at the
Blair House; shoes not only for comfort, but for relaxation. We marched into his
nutritional kitchen for a protein break. Now this kitchen, though large, was
35
practically all ice box (refrigerator). So Rheo showed me exactly what he kept in
his "fridge". To my amazement, there was nothing but two rows of cream,
certified raw milk, cheese, eggs, and very, very
tasty flavorings. The next step was to put these
into his protein cocktail.
The first thing we decided on was a systematic
diet; something I could follow, something that
would fit into my schedule, and yet something that
would keep my health at an optimum condition for,
as a student and a teacher of English, I'm very
busy. Of course, the supplements would be taken
in ample quantities. For, of course, I wanted not to
gain but to lose, yet not lose vitality and strength.
Actually I had next no to health, so I wanted to lose
weight and gain health! So the diet was to include
a milk and egg protein supplement which, as far as
I am concerned is the best tasting, almost like ice
cream. This is the way Rheo suggested I try it:
mixed with cream (not half and half), the cocoanut
flavoring, mixed to custard-like consistency, almost
like an ice cream, sprinkled with cocoanut and a
favorite deistic fruit (he suggested either peaches
or strawberries as the best fruits to use as part of
the flavoring material). Unlike many proteins I have taken in the past, now I
actually look forward to my protein break, for this protein dish is as delicious is as
delicious as ice cream. So then, the protein supplement mixed with cream was to
the basis of my diet. This made eating very simple. The next aspect of the diet
was supplements which I took in the proper ratio that would benefit me in this
diet. I might say I took a lot of B-Complex vitamins and liver exact.
Don: The major part of your program was the protein. How, exactly did
you use the protein? Did you use it with milk; did you use it with cream, or
half and half? How did you take it?
Steve: To lose weight, I found it best to use the protein supplement mixed with
cream. Take Gable Boudreaux for instance. He was a Navy reject at 107 lbs.,
who gained some sixty-five pounds, to 170-plus, all the time maintaining a 27inch waist. And here is a man who consistently drank milk, cream and protein all
day. He gained weight. I felt that to lose weight and yet maintain my protein I
would have to make it in the custard-like consistency. This may be new, Don, but
I felt for my purposes I should use the protein mixed with cream, and keep my
milk intake to a minimum. I did take possibly a quart of certified raw milk a day. I
36
took four or five small meals of protein each day, each made with 1/4 cup of
protein mixed into one half cup or so of cream.
Don, I noticed a color improvement in my skin. Is that a common occurrence?
Don: Yes, that's common; liver is known to be a blood builder so you
make get an improvement in skin coloring.
Steve: I was using liver extract, an average of 30 to 50 capsules a day, BComplex (one) four times a day, and a special choline formula, about eighteen a
day, which we though might help burn the fat. Also, a special protein digestant
containing Pepsin and HC1 which I used to make sure I thoroughly digested the
protein, and I averaged about five per feeding of food or protein. I was amazed at
the effectiveness of this special digestant.
By the way, Don, all my foods, other than the protein or supplements, were taken
in small quantities. When I had meat it was the white variety, either chicken or
lamb, for no special reason or other than I enjoy them.
Don: And how much would you eat?
Steve: About four ounces.
Don: When you ate food, then, you averaged only about four ounces of
food. Is there anything else you would eat?
Steve: Two or three eggs a day.
Don: You mean cooked?
Steve: Usually raw.
Don: You mean egg yolks?
Steve: Yes, I had one egg three times a day in a whiskey shot-glass,
according to the famous Blair manner. And when I ate meat it was usually in 4
ounce servings. I was taking about five of the 20 International Unit potency
Vitamin E capsules per day. My endurance did increase right away from this
combination.
37
Don: That means that your energy level increased. And did you feel
better? You said you were not feeling good when you went to see Blair.
Steve: I found that immediately, in two or three days after starting the program,
I could do away with my mid-afternoon nap for rejuvenation and stay up the
complete 16 hours one normally stays up. It was as though I were suddenly
catapulted into a more energetic life.
I also took calcium. I was taking a Germ oil concentrate about five capsules six
times a day, same as the liver. And Vitamin C, about six a day, that would be
three thousand milligrams a day. And, of course, no fruits or vegetables.
Don: That's right no fruits or vegetables on the program - none at all.
◄Steve: Except for the tiny amount I'd get of
peaches in the protein coconut peach delight,
and that would be the dietic variety, of course.
Blair explained that the dietic is better than
buying the regular fruit, pouring off the syrup and
washing the fruit, because the fruit has been
cooked in the syrup and sugar has saturated the
fruit, and I wouldn't use it. I guess that includes
all the supplements I used. Oh, I almost forgot. I
did take a special Iron formula. Now, do you
want to hear about my training?
Don: Yes, but first I want to finish about the
diet. I will want to hear all about your training
program, how much you trained, how often,
the poundage’s, the sets and reps, and how
much rest between exercises; all of that I'd
like to know. Right now, I'd like to know what
you did toward the end of the program before
you took the pictures, to add extra leanness
to your body.
Steve: Unfortunately, Don, it's a sad story. To lean-up for these pictures I
realized that I'd have to lose that minute layer of adipose tissue to really refine
my body to the condition of Larry Scott or Gable Boudreaux. You have to admit
these men have fantastic definition for their size, which is something one finds
very difficult. Anyone can be "sliced" at 103 pounds, but to have a 20 inch arm
and good separation, that's ruff.
38
At this point in the program Rheo said, "Steve, we want to help you get a little
extra leanness to your body, and there's a special dietary program we can use to
do this. It's living only on meat and water. At the same time, how would you like
to conduct an experiment to prove the inferiority of meat compared to milk and
eggs?" I said "Let's do it." Rheo explained, in order to lean up just especially for
the pictures, just for two to five days at the very most I should live on nothing but
meat and plus a meat-protein supplement, using the same meat-protein
supplement that he used with Gable Boudreaux
and also Larry D. Scott. I could have as much as I
wanted of this meat-protein supplement, but must
not use any milk and egg proteins during this
period. So I went on this program but without the
recommendation of Rheo, and on my own, I
continued this type of program for a period up to
twelve days. And this is the sad part of the story. I
became so physically exhausted, so high strung,
so nervous and drawn that after Rheo had taken
the pictures I was about ready to collapse. And
when I told Rheo this he gave me a terrific scolding
because of this detrimental to both mind and body
and that it was not necessary. And now I had
realized what a mistake I had made. Now I am
back on Rheo's program, living on cream and
protein almost exclusively. I have put on 10
pounds, I have added an inch and a quarter to my
arms, yet my waist has come up only one-half inch!
And there has been no appreciable difference in
cuts. It seems as if my fat metabolism had
improved. This completely amazes my more than
anything that has happened; that I have been able
to take nothing but cream and protein, and maintain abdominal definition and still
put on 10 pounds of muscle, has improved to me so dramatically the superiority
of undenatured milk and egg proteins.
Don: Now, tell me more about how you felt during this exclusive all meat
protein diet, while eliminating eggs and dairy products completely.
Steve: Rheo and I spent most of one whole afternoon taking the physique
pictures. I was tired, I was nervous, I was edgy. I didn't feel like shooting, I didn't
feel like posing. I didn't feel like getting out of bed! Don, I had no energy. I had
energy, but it was the kind of energy that almost hurts to expend. After that
posing day it was difficult for me even to wipe the baby oil off! It was difficult for
39
me to sit in the car waiting half an hour waiting for my next protein. I wanted to lie
down. I felt intravenous feeding was the next step.
But I must say when we arrived at the Blair House; Rheo made me the most
delicious protein delight in all my eight months. It was great, it hit the spot. Yes,
the protein supplement in cream, with peaches and coconut. It is what I needed.
Within about two hours I felt like a new person.
Don, since then, I've gained ten pounds already, and I'm just as cut, as you can
see. We're going to have to do another article on "How I Gained Thirty More
Pounds Without Losing Any Cuts!" We're going to have to show people it can be
done. It can be done with milk and eggs, which is something 90 percent of the
bodybuilding public doesn't know.
Don: I can tell you what is going to happen. You're not only going to get
bigger with the same definition, but you're not going to have a dead looking
face. You are going to have better skin tone, texture and coloring. Which
means you're going to look healthier all over. Another thing, you're going
to feel like a human being should feel instead of feeling like you're not
going to make it.
Steve: I'm finished feeling like a spider; it just isn't worth it.
Don: I think you ought to go over your training; what are the exercises you
mainly did and what kind of reps and sets did you use.
Steve: My biggest problem was burning off fat. The supplements to a great
degree were going to help me out of course the other 15% of my bodybuilding
was up to my physical exercise. Recognizing that nutrition is 85% of
bodybuilding, according to Larry Scott who has been a Blair student for 8 or 9
years, and I think there's nobody today who would argue with Larry on that point.
Don: And, of course, you might say that Rheo is the first to admit that
these men still train very hard and the exercise is a very important part of
it, but if it isn't backed up with sound nutrition then, in many cases it is like
a man knocking his head against a wall.
Steve: Now, my training was to consist of high reps, light weights, shaping and
defining exercises. My original objective while following my own diet program
before meeting Rheo, was to get big and strong, and I didn't know it, but also in
the end very grotesque and ugly. I was out for bulk.
40
Back to my routine: I started out Mondays, Wednesdays and Fridays with chest,
and I did incline dumbbell presses with 70 lb. dumbbells, 8 sets of 12 reps,
super-setted with wide-grip parallel bar dips for 8 sets of 15 reps. To finish off
my chest work and give me a little more separation, I did incline dumbbell flies.
As Larry Scott has so long shown the bodybuilding world, with his advanced
techniques in bodybuilding, I too followed his program of working in alternate (or
might I say opposing) muscle groups after my chest, which of course would
follow to be the last.
At 285 I couldn't do too many chins, but I struggled and I started out that first
week which I'll never forget, which five sets of five wide-grip chins which is really
an insult to someone who used to be a gymnast and who can now do some 35
chins. After chins at five sets of five, I went to pulley work, low-pull rowing five
sets 12 reps, and I finished off with back hyper-extensions off the bench. Then
because I realized I certainly didn't need to do any more squats or leg work, I
took a mile run. I came back, finished off with about fifteen minutes of abdominal
work and called that Monday or a Wednesday or a Friday. Tuesdays and
Thursdays and Saturdays I did shoulders, biceps, triceps, forearms and again my
calves and legs which I developed in running.
For my shoulders I did wide grip press behind the neck, light weight eight sets of
twelve super-setted with front deltoid raises, eight sets twelve reps. My final
deltoid exercise was bent over laterals, three sets of twenty-five reps. Getting
back on my Monday, Wednesday, and Friday routine, I used 150 pounds for
pulley rowing. For my wide grip press behind the neck I used 135 pounds.
For my front raises I used 25 pound dumbbells and for my bent over laterals I
used 35 pound dumbbells. Again, using the Larry Scott system of biceps worked,
I did the Larry Scott bench curls super-setted with incline curls, five sets of ten
reps, using 100 pounds in the Larry Scott bench curls and 45 pound dumbbells
on the incline curls. Finishing up biceps work I did concentration curls.
End of my triceps work I super-setted lying heavy triceps presses using 145
pounds, super-setted with lat machine pull downs, 120 lbs. To round off my
triceps I did lying one dumbbell triceps extensions and standing one dumbbell
triceps extensions. Again for my legs, I did a mile run, came back, and did fifteen
minutes of Abdominal work.
Now that we've gone over the diet and exercise routine may I tell a little story that
summarized the whole thing in a nutshell? I was an athlete in high school and I
had a typical, hamburger-fed athletic body. After I graduated high school I went
to college and was really determined to become a weight-lifter. You saw the
results. My friends, I should say, were not embarrassed. They weren't impressed;
they kind of accepted my size. They weren't too happy about it, they weren't
sad; they just accepted it and took me for their new Gargantuan. During this
41
summer, when I probably had more time to concentrate on my dieting and
consequently lost the most weight. I didn't see one particular fellow on the
football team from June until September, 4 months. The first day of school I was
in the gym undressing for a training session when he bumped against me, I said
"Hey, what are you doing Jim?" He said, "Well, not much. Say, do I know you?"
He actually said that to me, his friend, whom he'd known for two years in high
school and one year in college. He asked me to my face, "Do I know you?" and I
said, "Well, don't I look the same ninety pounds less?" He said, "Is that you,
Steve?" and I said, "Yes, that's me! Can you tell the difference?" He said "I can't
tell the difference, I didn't know the difference existed. You have lost more weight
than any other human I have ever seen. How did you do it? Did you cut off a leg,
did you have an operation?" I said, "No, I didn't. It was completely a wellbalanced nutritional program, adjunct to my training." And that was a 90 pound
loss.
Since I've lost this weight I had contacts from Universal City to make a movie and
I have been more accepted as a normal functioning American citizen at my new
195 pounds. You walk into a room at 285 pounds and even if you can get
through the door which is really a stumbling block at that weight, you're still not
accepted. Have you seen this problem before? Have you seen other "heavies"
go on this program? Or are they mostly people like Jay North (Dennis the
Menace) who are trying to gain weight? Is Rheo's program basically for those
who want to gain or want to lose?
Don: No, this program is a body normalizer; it can
work for either one. I sometimes think that the
overweight person can be a little unhealthier than the
other kind.
Steve: Well, you know how I looked that first day; I looked
sallow.
◄Don: Rheo though you had ruined yourself for life!
I'd like to have you add to this tape what would be some
of the important pieces of advice to a bodybuilder.
What would you say to a bodybuilder, one who is
working out and trying to get a physique? What would
be some of the major things that you have learned
since working with Rheo that would help other people?
Steve: I want to say I have enjoyed my association with Rheo as a person and
it retrospect I probably have less to say to the average American than I do to the
bodybuilder. But I do think I have a lot to say to the bodybuilder. The first thing I
want to say to the bodybuilder is, DON'T UNDER ANY CIRCUMSTANCES BULK
42
UP on carbohydrate foods, and then hope through some meat-water miracle to
train down, retain measurements, retain size, in those areas desired and yet cut
up and be healthy. It's just possible. You've got to start from the ground floor up,
just as if you are underweight for your bodybuilding goal. If you're overweight I
suggest you do just as I do. Follow the program, lose weight gradually. Don't do
what I did the last week and a half, but train up with the Blair program but do it
gradually.
Now this is what I want to say for those who wish to gain muscular size. Like the
paragon example, Gable Boudreaux, skinny, slight, gaining some 70 pounds, yet
kept the same waist size he started out with, but was able to pack on pounds and
inches of pure muscle. I guess in the case of Dave Draper and in the case of
myself, although I certainly don't put us in the same class, we both had to lose
weight to cut up. We both followed the Blair program of nutrition; we both cut up
successfully and without detriment to our bodies. Remember, it is the right
combination of many things that bring good results, such as exercise, rest, good
food and concentrated nourishment in the right formulation and in balanced
ratios.
Don: Now, in one period of your training you went on nothing but meat
proteins. I would like to have you tell the readers what happened to your
muscles and how much of your actual muscle size you lost going on the
all-meat protein.
Steve: Well, it seemed a little ridiculous to work so hard for my muscles and
then have them disappear. Even though I was eating hundreds and hundreds of
grams from meat and meat protein supplement, my muscles seemed to diminish.
Don: Tell us what happened to your strength and your vitality and your
pump.
Steve: My pump was non-existent on all the meat protein diet. A workout for
me wouldn't pump. Three sets at the maximum per body part, and look at
Howorth; when he was cutting up he was doing 30 sets. Howorth and I were both
trying to cut up, yet he was able to do ten times the work and twice as fast as I
was able to do it. So there is a perfect example of what happens when you take a
meat protein diet at the end of training for a contest. You lose energy, you lose
muscle size, you lose any kind of vivacious healthy look, and your attitude is very
pessimistic; I was ready to give the whole thing up, feeling depressed, washed
out, edgy. You can't train when you have no energy. No wonder Howorth looks
so good; he could train hard and yet cut up, which is exactly what the bodybuilder
wants to do.
Don: Say, by the way, how long did it take you to lose your weight?
43
Steve: Eight months, roughly about 12 pound’s a month.
Don: Well, Stephen Davis, I'm sure that your story and the experience that
you have conveyed to us will be a great inspiration to many people and, I'm
sure, very helpful. And I certainly thank you for the time you've taken to
share it with us.
44