Bill Pearl Building Bulk & Power - Download as PDF File .pdf), Text File .txt) or read online. Bill Pearl Building Bulk & Power Training. William Arnold Pearl was born in Prineville on October 31, become like Charles Atlas, Bill lifted gallon cans of vegetables and gunnysacks of potatoes. Getting stronger by Bill Pearl, , Shelter Publications edition, in English.
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The general outline of this month's routine is an exact duplicate of what you did last monthанаexcept that all but one of the exercises have been. Since I am recommending that you do four workouts per week this month, as opposed to the three you were doing before, you actually work. Read and Download Ebook [[PDF]] Keys To The Inner Universe PDF [[PDF]] PDF [[PDF]] Keys to the Inner Universe by by Bill Pearl PDF File: [[PDF]].
You should inhale as the dumbbell is swung overhead and exhale as you return to the starting or squat position. Clean the weight to the chest. When you lean forward and use the back more it relieves the thighs of the bulk of the work and it is then a semi-leg and back exercise. When the stomach is over-heated through vigorous exercise. Paperback Verified Purchase. Dumbbell Swing 1 set of 2. Keep your head on the bench.
Write a customer review. Read reviews that mention weight training bill pearl ever written bodybuilding knowledge strength reference workout. Top Reviews Most recent Top Reviews. There was a problem filtering reviews right now. Please try again later. Paperback Verified Purchase. If you have an aspiration toward bodybuilding, this is an essential book. Who is a bodybuilder?
Anyone who trains for aesthetic appearance body composition instead of a pure strength focus that an athlete might prioritize. In other words, most people. Will you get strong training as a bodybuilder? There is no question. The only difference being that muscle mass how much or little you target is prioritized at least as much as strength. I have a respectable library of both strength focused ie: Rippetoe's Starting Strength and Bodybuilding focused ie: Schwarzenegger's New Encyclopedia of Modern Bodybuilding books.
They all serve a purpose, and the strength focused books can be essential to Bodybuilders depending on what they are trying to accomplish at any one point in time. Most of the books that I have offer something unique to other books, and therefore each works as a part of a whole knowledge body. Because it offers the clearest and most accessible presentation of exercises, per bodypart, of any other book that I own. In addition, it offers the most exercises per body-part: Do you know what common movement s are needed to target the rear deltoid vs.
If not, get this book because a quick study of it will clarify that knowledge for you. Pearl doesn't tell you which specific exercise is the 'best' for any one muscle, nor does he give other opinionated exercise recommendations.
Sometimes you need such candor, and that's what other sources are for: However what his book does offer is an encyclopedic presentation of exercises that can lead to your mastery of the knowledge of the breadth of the movements for any one muscle.
He presents a few clear illustrations for any one exercise, and a short descriptive paragraph on how to execute it. That stated, this book is still the best source for exercise selection and movements.
Do it for all of your books that offer a selection of exercises. For this book, you'll be marking: The increased usability will ensure that the book is used and the knowledge within is faster and better internalized.
I bought it in the 80's when This is a really good book. I bought it in the 80's when I was doing bodybuilding - it is great if you are a serious trainer doing 4 to 6 day split routines as it has many different exercises so you don't get bored - can mix up the workout not only to stop plateauing but also keep up interest in training trying different ways of doing exercises.
I sold my original book. I bought it again as I think it is a timeless book. This must be one of the most comprehensive body building books ever written. Bill Pearl is a living icon who not only teaches the biomechanical aspects of the sport in great detail, but reveals his philosophy, the study of which would illustrate to many of us that true strength is a matter of mind and soul as well as well developed muscles. I got this book after a friend let me borrow his copy that was decades old and thought it was a really good reference for trying new exercises.
I got this book shortly after and found out to my dismay that this book is a knock off of the original. The pages that have anatomical diagrams have terms that are illegible from poor copying.
Calf Raises Start with the barbell on your shoulders. Shoulder Shrugs Assume a comfortable stance. Do the exercise slowly and attempt to hold at the top position to contract the muscle. Raise the shoulders as though trying to touch them to your ears.
The important thing is to bend forward at the waist. You can bend the knees or deep the legs straight.
In working the outside of the calves. Inhale as you raise your shoulders and exhale as you lower them to the down position. Do not bend the knees. Keep the elbows under and slightly in toward the sides when in the down position.
Lower barbell to nipple area of chest. To work the inside part of the calves. Place your feet on the raised object to help balance yourself and also get full extension and contraction. Try to keep the arms straight during the entire exercise.
Grip the bar a little wider than shoulder width with palms facing downward. Bring barbell to arms' length and use a grip slightly wider than shoulder width. Do not arch the back too sharply. Lower the barbell back to arms' length.
Page 6 of Maintain a solid foundation by keeping the legs straight and the hips flexed. Use a slightly wider than shoulder width grip on the bar. Pause at the shoulder before pressing the barbell overhead.
Press Behind Neck Stand with feet spaced a comfortable distance apart. This will aid you in keeping the correct posture. Use a palms facing downward grip. Keep the elbows directly under the bar. Use only your arms. The feet should be close together to get a proper grip on the bar. Two Hands Barbell Curl Begin with arms straight.
Press the barbell over head. Bent Leg Deadlift First. Press your feet into the floor and pull up on the bar when you stand up with the weight. Make a full movement of the exercise by touching the barbell to the shoulders each time it is lowered and locking elbows each time it is pressed overhead.
Curl the weight to your shoulders. Do the exercise smoothly and you will get far better results.
Try to keep the body stationary throughout the exercise. In the set position the head is up and the back is straight.
This will enable the barbell to clear the knees when squatting down. You must keep the elbows fixed at your sides. Inhale as you stand up and exhale as you lower the barbell to the starting position.
It is necessary to raise the elbows slightly when the barbell comes to the contraction position at the shoulders. The work is to be done with the legs and lower back. When you are standing up completely. Keep the arms straight. Bend forward when lowering the barbell back to the starting position.
Keep the head back slightly and look directly ahead. Bent Leg Dead Lift 2 sets of 8 So a lot of repetitions. Inhale on the upward motion and exhale as the weight returns to starting point.
Dumbbell Swing This is the same exercise as Course No. Pull the body with the oblique muscle. Bent Arm Laterals 2 sets of Sit Ups 1 set of 3. Incline Dumbbell Press 2 sets of It is important to bend well to both sides.
Deep Knee Bend sets of 6. After completing the required number of repetitions change the dumbbell to the other hand and repeat. Side Bend Dumbbell 1 set of 4. Upright Rowing 2 sets of 8 9. Begin in an erect position. One Dumbbell French Press 3 sets of Calf Raises 3 sets of 8. Standing Dumbbell Curl 3 sets of Do three workouts per week. Keep the elbows back. Dumbbell Swing 1 set of 2. Bent Arm Pullover sets of 7. Bending the knees does not have an adverse effect on this exercise.
Page 7 of Alternate Leg Raises 1 set of 5. It will warm up the legs. The weight used is still light. It is not necessary to keep the legs or knees locked out.
Inhale as you lie back and exhale as you come to a sitting position. One Arm Rowing 3 sets of 8 Military Press 2 sets of Sit Ups This is the standard sit up. Dumbbell Side Bend To maintain control over your mid-section and the oblique muscles. It is the same principal as the kick given with the legs in swimming.
Page 8 of If you allow your elbows to spread out wide and do an extended pullover. Try to get a full extension and contraction for the best results. Keep the body erect and stationary and pull the weight up to the top position under the neck. It would be best described as a scissor movement. Try to do the exercise with a steady rhythm. When you lean forward and use the back more it relieves the thighs of the bulk of the work and it is then a semi-leg and back exercise.
Use a fairly close grip. Inhale very deeply when lifting the bar up and exhale when lowering. Be sure to keep elbows in and this will eliminate shoulder problems. Try to work the calves and do not bounce up and down. Bent Arm Pullover Place the barbell on the chest.
Extend the foot and point the toes to keep the legs rigid. Inhale as the barbell is lowered and exhale as the bar is brought back to starting position. Keep the body erect. Lower the right leg and elevate the left leg. Pointing the toes in. Take a deep breath before squatting and exhale as you come up and remember.
Upright Rowing This is an excellent trapezius and deltoid exercise. Deep Knee Bend This exercise is a regular full squat. It is preferable to use a calf machine. Use a light enough weight to enable you to do heavy breathing and expand your chest.
Place the hands under the buttocks. Alternate Leg Raises This is a rather difficult movement until you get the proper timing. Calf Raises This movement can be done with a barbell placed across the shoulders. This will work the thighs more and bring faster results in leg size. Keep the barbell in close and pause momentarily at the top. A dipping belt can also be used. Place hands on barbell together or with a closer than shoulder width grip.
Use a raised block and come as high up on the toes as possible. Development is faster if the muscle is worked in both directions.
Keep the back straight when lowering and keep the weight on he heels. This will give you a solid platform from which to push. Maintain a balance of the dumbbells at all times. The forearms are slightly out of a vertical position.
Start with the dumbbells together and at arms' length. Keep the back straight and extend the arm fully. If he chest is held high it will give you a nice shelf on which to place the barbell and to push from. Inhale on the upward pull and exhale when extending the arm to straight position. Military Press This is the standard military press.
The elbows are drawn backward. Slowly lower them to the down position.
When lowering the barbell to the chest. Inhale before the press and exhale when lowering the barbell. Do not under any circumstances let the dumbbells hit or rebound off the chest. Start with dumbbells together. Again bring the elbows backward. One Arm Rowing Use a bench. Lock the legs and hips solidly. Inhale on the down movement or just prior to lowering the dumbbells and exhale at the top position. Keep the elbows in slightly and under the bar. This will give you balance.
This will enable you to pull the dumbbell higher and work the latissimus more fully. The press back to starting point is done with either an outward arch.
Use a hand position on the dumbbells similar to that of holding a barbell. This exercise is done exactly as shown. The dumbbell is pulled in a straight line. Be sure to keep the dumbbells away from the body. Incline Press With Dumbbells As this exercise is for the upper chest. Keep adding weight to the bar progressively.
There is no rotating motion. Remember to keep the forearm vertical and the elbows directly under the weight at all times.
Lower the dumbbells downward and slightly outward. If you flex the pectorals at the starting position. Clean the weight to the chest. Try to bring the dumbbells back to the top position with either a slight Page 9 of On the last inhalation, squat down, being careful not to bounce, and hold your breath until you return to the standing position, then exhale.
Indeed, these are strictly breathing exercises, with the goal being ribcage expansion rather than muscle hypertrophy. While the initial volume may feel low for those with a few years of training already under their belt, it is important to get a feel for the exercises, rebuild and prepare your tendons and ligaments for the intensity of the proceeding training blocks.
With this in mind, begin every exercise with a light poundage Pearl advises around two thirds of your max effort with which you can comfortably complete all repetitions. Every time you complete the required reps and sets for an exercise, add weight to the bar 2. This approach, built around the principals of progressive overload, gradually increases the stress placed on your muscles which will build strength and work capacity and stimulate muscle hypertrophy.
The focus should be on lifting heavy and using full range of motion rather than rushing through the workout at breakneck speed. Due to long rest periods, Pear suggests always training in a tracksuit to keep your body warm and conserve energy. Being consistent with your eating habits will produce far better results than eating willy-nilly.
Taking the average male daily calorie intake of 2,,kcal as a baseline, Pearl advises gradually increasing this to 5,kcal to drive growth. Everyone is different, so find the sweet spot by recording progress and making adjustments where necessary. Above all, ensure you are consuming the right kind of food, as a poor diet will only lead to fat gain.
Again, as with your diet, getting into a habit of going to sleep at the same time every night will prove produce better results than haphazard sleeping patterns. Pearl also places importance on mastering the ability to relax. For each workout, jot down your poundages, sets, reps, rest times, as well as anything else you feel is pertinent.
The key to progressive overload is a gradual increase in training stress, and keeping an accurate logbook will allow you to be methodical when it comes to tracking progress. If, after a few weeks of training, you are still not seeing gains in size and strength, take a closer look at your lifestyle.
More often than not, not getting enough nutritious food or adequate sleep is the real reason behind your lack of progress, so fix these issues before adjusting the workout routine. Pearl stresses the value of a proper mental attitude when approaching this — or any — training plan. This is an old-school, no-frills muscle building routine which will have you working hard for a solid months.
Henry is the founder and editor of GymTalk. Workout Reviews.