MONDAY

Biceps/Triceps- Some may argue against training both arm parts on the same day, but it will all make sense when you read the rest of the schedule. Performing 12 sets for each is sufficient and you can switch each week with which one you start with.

TUESDAY

Legs – Quads and hamstrings done the same day, starting with the quads, of course. Squats should be the first movement done and you should try to do at least 12-15 sets combined. This is also important because you are giving your arms a day off from lifting when they would be the secondary muscles worked during the rest of the body parts.

WEDNESDAY

Chest - Everyone does chest on Mondays, right? So why wait around the benches while the entire gym does the same? By mid-week, the flat and incline should be wide open. Hit this body part hard when you’re more than warmed up for the week instead of doing it after two rest days.

THURSDAY

Back – This goes right along with the switching on and off for the push/pull muscles. You will have nothing holding you back from blasting those lats, one of the larger muscles that need a good pounding and multiple sets, 12 being the least.

FRIDAY

Shoulders/Traps – Some like to do traps on back day, which you can do but the workout can stretch a bit long then. Deltoid moves should be done first, then traps. Heavier exercises such as front and behind presses need to be performed first, then you can hit the dumbbells for lateral raises, etc.

ABS – One of the most annoying muscles to respond to training should be hit nearly every day. Do one exercise for four sets at least four times a week and make sure to switch them around each time. Hanging leg raises and rope crunches do work if you do them properly.

FOREARMS – Should be done with arms, chest and shoulders. They are a small muscle group, so keep it to four sets per day and a variety of exercises.

CALVES – Hit them often to bring out the diamond shape in your calves. You can do them all five days with the same system as forearms as far as the amount of sets, etc. . Calves are perhaps the weakest body part even up to the pro level in bodybuilding, so they will not grow unless worked.

CARDIO – Three times per week is a good start. The days can be any you choose, but leg day should be avoided. It’s personal preference when to do it, but after the weights is our recommendation.

Part III Showtime

To hit the vacuum on stage, set your legs by lifting your knee to flex your inner psoas muscle. DO NOT LET GO OF THIS FLEX. Look down and bring your hands together making 2 fists.  These fists will flex your biceps automatically for you. Exhale all the air OUT of your lungs. Suck your diaphragm in and up into the back of your neck as your arms go overhead.

Jam your fists down as far as possible down your back, keeping your biceps to the sides of your head.  It will make you look thicker with less space showing next to your head. Push your fists into your back while they’re down there, and learn to use this push to pop your lats out.

Learn to flex your upper pecs by bringing your elbows slightly towards center.  It’s an impressive shot to see striated pecs , flexed biceps, and your psoas in this shot.

And most importantly SMILE AND MAKE IT LOOK LIKE IT DOESN’T HURT!

Known as the bodybuilding/golf pro, Michael Manavian works on improving peoples health and fitness as well as their golf game. He is the author of Atomic Golf, The Alternative to Swing Gurus, Pie-in-the-Sky Theories, Perfect Greens, and Everything Else That’s Failed and is available for fitness consultations as well as golf instruction.

Be sure to visit his website, www.atomic-golf.com.

Day 3 – Workout 2

I awake with a start on the day. Right away I took my morning supplements that Robby had structured out for me for the days ahead, I washed these down with cold, clean water. After morning rituals I headed out for breakfast at the Marina Fitness café. I had the usual- oats, egg whites and blueberries with a black coffee and more supplements.

I will write more about supplements at another time when I know more about their role in how Robby has structured them. After that awesome breakfast I was ready for anything. I was scheduled to meet Robby and Arden at 9am for Chest and Back work after which they planned to take me to the Santa Monica Stairs, all 198 of them going all the way up and of course down. With the time I had between breakfast and the workout I headed to the beach to do a little more writing.

The Workout

We hooked up outside the gym and once again did a little filming before heading inside for the workout. Chest and Back was the order of the day. Here is what we did:

To start with we did an exercise that Robby has done for years for opening out the lats, hard to explain, but it is a little like a vacuum pose. I found this exercise a lot harder on the muscles than it looked. But thought it would be fantastic for those clients that struggle with a lat spread and the front relaxed pose, as it really helped you open up. After a little band work for posture.

We then move to Low Pulley Rows using a handle that Robby explained was used by all the greats in the sport – Arnold, Edd Corney, Zane, the original Gold’s gang- and it was made by Joe Gold himself. It made the Low Rows even more special, I tell you, knowing the history behind the bar. We did these much different to what I had done in the past and I felt them really deep in the whole of my lat. We did one set of 12-15 reps. Again guys all this will be available on the DVD.

We then moved to Dead lifts in the rack. Again style was the main focus and correct body mechanics at all times, we did a set each of ten reps. Chest was up next- Robby expressed that he was a great fan of Vince Gironda and had always wanted to train with him but never got the chance. Robby also said he has used some of Vince’s techniques for many years.

Hence we moved on to a Flat Bench Neck Press-like a bench press but the bar travels more towards the upper peck neck area. This will place the stress a little more on the upper pec area. We did a set each with a weight that allowed 12 reps.

Next up we did a Dumbell Flat Bench Press for 12 reps, very strict movement with a hard contraction and a deep stretch. Over the years I have read in articles ‘squeeze the contraction, feel the movement, concentrate’– and I have done that, but not on this level. I had been well and truly schooled.

We then headed back through the gym to the Low Pulley Row, with the priceless handle in tow. In fact it went everywhere with us, it was like another training partner. We add weight and Robby again went through a picture perfect set and then made sure I got a perfect set also by constantly- encouraging and correcting- “Come on Ian, I’m going to get my reps, make me work now, come on”- in that deep unmistakable voice. I got 10 reps here.

Then it was back to Dead Lifts, with again a little more on the bar. We followed this up with Neck Press again, a little more weight, a little more feel and even better reps- 10 reps each. Dumbell Press next –yes you are getting the sequence, 10 reps again.

After this we did two sets of Pullover and Press- 85lbs for Set One and 75lbs for Set Two with an even deeper stretch. This was a great movement that I felt in the lats and chest. This was the hardest movement for me as Robby demanded a deep, deep stretch hence the lighter weight on the second set. We finished up the workout with a set of Chins.

All the time that I had spent with Robby and Arden I had never seen any of Robby’s physique, he constantly wore a Built T shirt, sometimes two- and a vest. With a little prompting from myself and Arden he took his tops off in the studio room. As you can see from the shots, he looks fantastic- this is Robby’s everyday look, a physique that is built with good clean foods and clean living and training. Drugs in the sport were responsible for a very small part of his bodybuilding efforts, he built his size the natural way and that’s why today at 62, yes he is 62 in these photos, he looks like he does.

After a post workout drink in the Jeep, we headed for the Santa Monica steps. These famous steps were situated in the Santa Monica Valley. I was surprised to see a hord of people on them- some even held light dumbbells and pumped away with their arms as they went up and down them. We parked at the top and headed all the way down the 198 steps, then we began the climb.

They were very steep and it really got stuck into the hips, glutes and calves. Robby and myself did a round then Arden, then it was Robby and I again followed by Arden. This was followed by an ice cold regulator drink with added Glutamine by Robby and Arden. Everything was taken care of. This was something they did to a fault- they looked after me like you wouldn’t believe. They were very thoughtful and caring- the passion for this- just jumps out at you.

Drinking the ice cold post workout drink and looking out over the valley, was just heaven and it was a beautiful day. After that fantastic workout and stair climb it was time for another meal. Robby and Arden knew of just the spot. They took me to a beautiful little restaurant that is frequented by Hollywood stars and sports celebs whereupon we ordered and tucked into a ‘Trainer’s Special’ as the menu said- egg whites, rice, fruit and whole-wheat pancakes.

In between eating, we filmed a little more and covered subjects like- business- and how I train the bodyindesign girls, also how incredibly strong they are. Robby also talked about competing and how people should not do long duration CV- this I smiled at, as I have been banging on about not doing CV for a long time now.

After this delicious meal we headed to their home, as Arden has some things there for me. My eyes lit up upon seeing a draft copy (that nobody else has yet seen outside of the family) of Robby’s biography book The Black Prince. This I was very humbled by. I was also given a watermelon and some low salt, low yeast bread bought from the farmer’s market that they visit regularly.

They then dropped me off back at my hotel. After a shower I headed out to my favorite spot for writing. Sat in the sun, I reflected on the day as I wrote the piece you have just read. I watched the sun go down on an awesome day and was excited at what was in-store tomorrow.

Ian Duckett- www.bodyindesign.co.uk

www.RobbyRobinson.net

Ian Duckett is the UK’s most formidable and sort after personal trainer and was training clients before Personal Training was in Vogue. He is a natural for life athlete and has been at the forefront of natural bodybuilding for 20 years, winning such titles as ‘Mr Natural Britain’ twice and the European title. He has also placed 4th in the World Championships on two occasions and recently won the World title, also the Pro Am – He is a reputed Powerlifter, winning 6 titles and placing 2nd in the British finals.

His passion for his work is immeasurable, this shows in the client base he has. He has been helping clients achieve the goals that they only dreamed of and has been tirelessly doing this for more than 20 years. Title winners and corporate professionals, as well as clients wanting to be the best they can be, fill Ian’s day. Ian has trained with the best and studies his standard of work constantly. ‘You should never stop learning’ is one of Ian’s mottos.

He often travels to the USA to improve and refine his art. Working recently with the great Robby Robinson–this again moved Ian forward. He is also a great believer in the power of the mind, knowing that this area is the key to unlocking potential from a client. He knows what buttons to press and how to bring out the best in the client. Ian is and has over the years been a leader in training principles and nutrition ideas, he is copied many times but never duplicated.

He is a sort after Guest Poser and seminar speaker, conducting seminars in gyms up and down the country and also in supplement outlets. Ian owned and ran one of the most successful gyms in the UK. Future Bodies Gym was a 10,000 sq ft home to many champions and successful clients alike. Future Bodies was sold in 2002, since then Ian has concentrated on his BodyInDesign Personal Training business, phone consultations business and maintaining his website and product sales. Ian is very goal orientated and has achieved each of the goals he set out to do, such as – Writing 4 books – Producing training DVD’s – Producing a subscription only magazine – A supplement company – Designing and producing training t-shirts – Producing motivational art work.

It is safe to say that Ian gets the most out of each day and he has that rare combination these days of knowledge and experience. Professional Background . Director of bodyindesign Ltd . Personal Trainer . Author . Illustrator . Contributing writer to other websites and magazines Significant Accomplishments . 1989 – Mr Natural Britain . 1995 – Mr Natural Britain . 1999 – Mr Natural Europe . 2005 – 2nd in the Natural Pro Am . 2005 – 4th in the Natural World Championships . 2006 – 2nd in the BAWLA Powerlifting British Championships. 2007 Pro Am winner–Guest Star at the NPA British–2007 World Championships winner. . Winner of more than 25 other regional bodybuilding titles Ian has had more Area and British title winners as clients than anybody else and has been doing this for at least 20 years.

Ian’s area of experience is in the training of figure girls, he has had winners and top placings in this class, both in British and International competitions, for many years. Ian has been a featured writer in Hardgainer magazine and has been featured in many books and publications over the years. Ian has published four books that were sold in major book stores and supplement companies in the UK. They still sell now on the internet through his website to all corners of the globe.

Ian has also produced two training video DVD’s that have achieved the same results as the books. TV Appearances . Calendar . Sky TV . Look North . Radio Leeds . BBC tv inside eye. Featured Articles . Hardgainer magazine . Featured model in Stuart McRobert’s ‘Build muscle, lose fat’ book in 2006 . Health and Strength magazine . Musclemag International- feature writer for 4 years . Bodypower . Bodybuilding Monthly . The Beef magazine . Yorkshire Post . Cyberpump.com . MrUniverse.com . Allsports . Maximuscle . Numerous other health and fitness publications over the last 20-25 years. Individual Athletes . Jenny Garside – 4 time Britain winner and 2nd in the World Championship ladies figure class 2005–Winner BNBF British 2007 –NPA British 2007 –Worlds 2007. . Claire Cotter – British Finals winner and 3rd in the World Championships 2006–2nd–NPA British 2007. . Karen Wriggles – Mike Williams Classic winner . Michelle Clift – UK winner and 3rd twice at the British Finals. . Debbie Scholefield – Yorkshire winner–3rd NPA British 2007. . Julie Ainsworth – Multi title winner . Lynn Beman – Title winner . Annie Davis – Yorkshire winner and British finalist . Frances Walton – Title winner . Andrew Barber – British Under 21 winner . Rob Gorry – Title winner . Ian Cooper – Multi title winner . Helen Everson – Title winner . Gayle Bellamy – British Under 52kg winner . Local TV stars . Phil Guy – Multi title winner .

And more than 60 other title winners and finalists over the last 20 years. Corporate Clients . Walkers Transport . Nick Marr . Dave Symon. Nutrition Companies who have supported Ian . Allsports International . Maximuscle . Udo’s Oil . Natural Nutrition Products . Organic Foods Currently Ian is supported by ‘AST Sports Science’ supplements, his clients are also. . Many more camps at Bodyindesign. . New vidoes on youtube. . 2-New books in 2009 .

Continue to help clients achieve their goals Ian has created a name for himself in the world of figure, bodybuilding and natural health. His passion and innovation have kept him at the top for years. He is truly a trainers’ trainer – in fact his nickname is The Guru. Need we say more? Areas for more info: Short and sharp book—True Grit book—bodyindesign web site—look for articles on this site and others featuring Ian.

Who I’d like to meet:
I have met most of my hero’s Robby– Arnold–Stallone–Labrada. I never got to meet the now passed away Arthur Jones. He was an awesome man that changed the industry I am in today.

Be sure to visit Ian’s website, www.bodyindesign.co.uk.

Part I – Just an Illusion

Bodybuilding on stage is about creating illusions.  Doing what it takes to give the appearance of having more volume in some areas and less volume in others by manipulating your body when viewed.  Note I said volume not size or weight.  It’s not about the scale rather the volume of space one can occupy.

That is the end all.  The presentation of body manipulation all the while taking into account the viewpoint of another – be it a judge or observer – is what you are striving to effect. The human brain is very keen in picking out and noting differences of the dichotomies. Light – dark, big-small, fast-slow, etc. It is imperative to play on these observations in order to positively affect the emotions of the observer in your favor. Most every show I’ve entered, I was the smallest guy in the class, but even with that I was able to win my share of events.

Remember flexing is a contraction – when things contract they get smaller! Think about what you’re doing in a front double bicep shot: Bringing your hands IN, flexing your pecs IN (which the above two pull on your lats hunching you forward and down) and flexing your abdominals IN and DOWN.

On paper, the pose is ill suited to show ones physique, but this all changes if you know how to offset these contractional shrinkages by using your ribcage effectively. The area of the torso is the make or break area.  By volumizing the chest cavity, you create a stable base to flex against!  Think about it, when you raise your rib cage you’re: Posture gets better, your head goes back, your chin goes up, your shoulders raise and go back, your chest is pushed out, your lats appear and your arms raise.

And that’s just standing relaxed!  Now go into the pose with a high ribcage you have a something to flex your arms against.  As your arms are contracting in, your ribcage is pushing out against your shoulders in turn pushing against your arms – creating a stable balance between the muscle’s insertion and attachment points. You ribs also are pushing against your lats popping them out.

By doing this high ribcage shot, the poser now can create the dichotomies within.  A high ribcage pulls the skin covering the abdominals and shrinks the volume of the waist.  Now you have a superman/wonder woman cartoony look, with a small waist and high torso bringing everyone’s attention to the difference in size; not necessarily the size of one or the other.  People can’t put their finger on what it is, and remark that the person has a small waist or a big chest when in fact he may not have either, but it sure looks likes he does.

Now that’s the why one would hit a high ribcage shot.  Now to answer the most common bodybuilding question I get asked – How the hell do you do that????

Known as the bodybuilding/golf pro, Michael Manavian works on improving peoples health and fitness as well as their golf game. He is the author of Atomic Golf, The Alternative to Swing Gurus, Pie-in-the-Sky Theories, Perfect Greens, and Everything Else That’s Failed and is available for fitness consultations as well as golf instruction.

Be sure to visit his website, www.atomic-golf.com.