Training philosophies and practice
Roy was a great believer in plenty of leg training,saying, “Leg training is considered hard work by most, but actually by working your legs, you not only increase leg size but you condition yourself faster.
This is because leg work incites heavy breathing, helps to condition you, and aid you in gaining bodyweight. Squats do more to increase metabolism and thus helps many to put on weight, while at the same time, leg work helps one to grow stronger. So leg work should be included in your training if you hope to be better developed and stronger”.
Practising what he preached, Roy never neglected leg work in training. Like most top bodybuilders, did a lot of squats, which quickly made his legs respond, later enabling him to concentrate on other exercises to maintain the balance. Leg exercises as well as basic squats, included ‘hack’ squats, leg extensions, leg curls and all varieties of calf raises, always aiming for full stretch of calf muscles.
Reps were usually high at 20 on average, using 5 sets of each exercise. Every exercise began with a light warm up set, followed by ever increasing poundages, the following sets, although still aiming not to drop reps. Roy at times trained his calves 4 to 5 times a week. All exercises were completed in good form with complete extension and contraction.
Most notable in Roy’s physique were his terrific full bodied biceps and arms in general. Huge muscular arms are of course the hall mark of a champion bodybuilder, some muscle men being able to sway physique judges solely on the size of their arm’s, and overlooking other body parts, such is the magnetism of mighty arms. Roy at just 5ft 7ins, had huge arms, with a perfect harmony between triceps and biceps.
Like all other groups, with the exception of calves, he only trained arms twice a week on a split routine and set system, using 3 exercises for the biceps for 5 to 6 sets of 10 reps – e.g. for BICEPS he did:
Single arm seated concentrated curls, preacher curls & incline dumbbell curls. For TRICEPS, exercised immediately after biceps, he used triceps push-downs on pulley 5 x 10, super setted with triceps kick backs. Then triceps extensions, single arm again with cables, alternated with parallel bar dips. 5 x 10 reps. Roy also trained shoulders on the same day as arms.
Anyway, we are saving the best till last, and next week we shall be learning from the master who runs over a few bodybuilding exercises for chest training.
Train hard and be strong,
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