The Natural Bodybuilding Training Manual

Contributing Experts

Steve Davis
Doug Brolus
Dan Lurie
Dan Przyojski
Randy Roach

David Robson
Steve Speyrer
Greg Sushinsky
Dennis B. Weis
Others

Details: Written by: Jeff Bessen: November 7, 2013

Dan Lurie, best known for his bodybuilding feats and relationships with many celebrities died on Nov. 6, 2013. He was 90.

Lurie, who continued to lift weights into his 80s, arm wrestled President Ronald Reagan in the Oval Office in 1984 and was instrumental in bringing the “Great Communicator” to Temple Hillel in North Woodmere that same year.

Born in 1923 with a heart murmur, Lurie was not expected to live more than five years. In his youth, the Brooklynite began weightlifting to build up his skinny physique and was an advocate of exercise throughout his life. He learned to play checkers and was a state champion at 13.

Details: Written by: Dan Przyojski

It’s the same routine every Friday… I watch as 15 or 20 skinny ectomorphic guys drag themselves into the gym for the 4th time that week. They go through the motions of weight lifting. With 4 sets of 12 rep single-arm cable curls, 4 sets of 10 reps alternate arm dumbbell curls, 4 sets of 8 rep barbell curls, then 4 sets of 15 reps machine curls just to “finish off the arms”. And that’s the second arm workout for the week! It’s no wonder these guys can’t gain an ounce of body-weight following such a program. I have yet to see one of them use the squat rack or even the squat machine. It’s leg extensions and leg curls thrown into the mix of front, side and rear dumbbell lateral raises with 15 to 20 pound dumbbells. These guys usually last for about 2 to 3 months then after physical exhaustion sets in, I don’t see them for another 8 to 12 months.

Details: Written by: Dan Przyojski

Promise yourself to at least once in your life to get as lean as possible, to see your all of your abdominal muscles and have lines and definition you never thought you could see before and finally accomplish it.

This is the regime for reaching body fat percentages below double digit levels while Losing only fat and maintaining muscle.

Let me break this down for you because I've done this for hundreds of people.

Details: Written by: Dan Przyojski

Packing on size is easy, as long as proper techniques are applied. Keep in mind that everyone has a different body type.

Here are some tips to help you gain muscle mass.

#1 Weight Train

Train with heavy weights using less reps. Using appropriate weight, you should only be able to do 4-8 reps. Using heavy weights and low reps puts your muscles and nervous system under much more stress than using lighter weights for many reps. The rest time in between sets should be approximately 2 to 3 minutes.

Details: Written by: David Robson

How to Build Your Body Without Burning It Out

Endless extreme workouts which may compromise recovery have never been the best training approach for those who are, as well as being drug free - let’s face it, having the “chemical advantage” does confer greater recuperative abilities - not, sad to say, genetically destined for bodybuilding greatness. As a trainer who respects his clients’ unique abilities and limitations, I have found the act of balancing sufficiently intensive workloads without going overboard and either injuring a client or making it untenable for them to continue training is a finely hewn process, but one that is of the utmost importance. As much as I would love to say that the ultra-intense hardcore approach to bodybuilding combined with a “no limits” attitude and a long-held death wish is the best way forward, it is, once one has been in the personal training business for a while, apparent that such thinking is at best outdated, at worst precursory to dangerous training advice.

Contributing Experts

Dan Lurie, Bodybuilder, Businessman

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