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]].
Bulk is generally associated with Power. A big man is thought of as a strong man. For those interested in Bulk and Power, here are three training programs personally used by Bill Pearl and Leo Stern and thousands of our students. It may seem to you that the exercises in this book are very similar for each course. In a way, this is true, but these exercises have been developed with but one goal in mind. Building Bulk and Power. What makes them effective is the way in which they are programmed.
One of these days… I faced the car and caller and, with the aid of seeping adrenalin, assumed an erect and noble stand. I smiled and bowed. The man said he loved the website and encouraged us to keep up the good work.
I watched his car dash away and resumed my inflexible, collapsed posture. Laree, hiding behind a Ford Explorer, was in stitches. Together we staggered into the burger joint and ordered a couple of no-bun protein-style specials and waters to devour in the shade of a corner table, thank you. Our destination was Medford, Oregon, some miles north of our front door in Aptos, California.
There on the hillside of a small outlying community is the home of Bill and Judy Pearl and their barn gym. We were in no rush and there were no timelines to meet. We got there when we got there and we called. After convening at their home and sharing several hours of yesterdays, todays and tomorrows, we decided to meet at 9AM for our grand-slam taping session.
We were most cordially invited to join in the fun, but recalling our humble experience at the In-N-Out parking lot, chose to sleep in. Nine was pushing it. Southern Oregon is hilly, farmy, woodsy and sparsely populated. Rushing is not allowed. Laree and I had our eyes open for the land of our dreams. Somethin' 'bout the way she moves At Bill and I were seated in his office with the wind-up toys.
We were remarkably surrounded by hundreds of tin toys before Laree and her nifty telltale camera perched upon its tripod. A cheery setting, we began chatting and the camera was set in motion.
The scheme of our conversation was simple and inspired by the recent taping of our seminar at the Bomber Bash about a month before. The seminar was a fun and informative two hours of Bill, Ed Corney, me and the attending IronOnliners tossing around questions and answers. How can you miss? Laree and those operating the four cameras recording the exchange were delighted with the material gained. What a tape this will make for fans of the golden days of bodybuilding and original physical culture.
One thing was missing. I had prepared a short list of questions I personally wanted answered, certain they would be of interest to others, but had forgotten them.
Inhale on the down movement or just prior to lowering the dumbbells and exhale at the top position. This exercise is done exactly as shown. Start with dumbbells together, the palms facing one another.
Lower the dumbbells downward and slightly outward. Again bring the elbows backward. Remember to keep the forearm vertical and the elbows directly under the weight at all times.
Maintain a balance of the dumbbells at all times. You can work the inside portion of the pectoral muscles by locking your elbows and pressing the dumbbells together at arms' length over your chest.
Inhale as you let the dumbbells down and exhale as you bring them together at the top. This will help to maintain balance. Hold the dumbbell overhead with two hands below the uppermost plates.
Keep the elbows pointed upward and hold them in as much as possible. Lower to a position behind the head. Be sure to get a full extension in order to force the locking of the elbows and contract the triceps when pressing the dumbbell back to arms' length.
Inhale when lowering and exhale while raising the bell.
Keep palms facing toward the thighs in the arms extended bottom position. Turn the palms upward when curling. They turn back to the starting angle just before they are returned to the start position. Keep the legs hips flexed, as this will maintain the proper body position. Do the exercise slowly and strictly.
Do not just swing the dumbbells. Do not just curl them to the shoulders and semi-relax the tension on the biceps as you lower them to arms' length again. Keep a consistent tension on the biceps. Contract the biceps at the peak of the curl and flex the triceps when straightening your arms. Inhale as you curl the bells to the chest and exhale as you slowly lower them down to arms' length.
Follow this course of exercises for a six week period. Sit Ups 1 set of 25 2. Leg Raises 1 set of 25 3. Bench Press 5 sets of 5 4. Press Behind Neck 5 sets of 5 5. Barbell Row 5 sets of 6 6. Bent Arm Pullover 3 sets of 8 7. Barbell Curls 4 sets of 6 8. French Press 4 sets of 6 9. After a light warmup, work the weight up on the barbell where you are forced to work hard.
As is normal with heavy work, more rest must be taken between sets. This is to allow the muscles to recuperate before doing the next set. A rest of minutes is normal. Inhale before lowering the weight to the chest.
Exhale as the barbell returns to the chest. Although you are using a heavy weight, try to do the exercise with the latissimus and arms. Do not jerk the weight up with your back. Start with a light poundage to warm up the shoulders and arms, then move to heavier weight. Take a deep breath before pressing the weight.
Do not exhale until it is back on your shoulders. This exercise will be difficult because just prior to it you have heavily worked the triceps and shoulder muscles. We now want you to handle a heavy weight and strive to work your latissimus and get a good stretch. It may be necessary to shorten the depth used in lowering the bar in order to handle a heavier weight. Keep the elbows in. Use a bench at least 16 inches to 17 inches high. Using an Olympic set and 45 pound plates, you will be able to touch the floor, but if using a barbell with smaller diameter plates, do not force yourself to go the full depth.
A pair of blocks can easily be constructed to bring the bar up to the desired height. Do them strictly. It is correct to let the barbell hang at arms' length and take a few breaths before doing the next repetition. Begin with the arms fully extended over the head. Slowly lower the bell to a position behind your head. Try to keep the elbows pointing upward and held in as much as possible.
When using heavy poundage, you might have to give a little jerk to start the weight upward. Try to do the majority of the work with triceps. If you do not feel it in the triceps you will know you are jerking the weight or cheating too much. Inhale and exhale at the top position.
It is done exactly like a regular squat, but we use a box which is high enough that contact with the buttocks is made at a height a few inches above parallel. Your height will, of course, determine the height of the box used. When squatting, take a deep breath and hold it until you are back to an erect position. Keep the chest high, head up and weight on your heels.
Care should be taken that you do not sit down too hard. Lower your body to the box, do not simply drop and bounce. Make a momentary pause before returning to the standing position. Take a deep breath before squatting. Exhale as you return to the starting position.
Breathing Correct breathing is a very important factor when training for power and bulk. Forced breathing stimulates the system and improves you ability to put more effort into training. When performing breathing squats, the execution of the breathing sequence is more important than poundage use. Special effort must be made to keep the chest high at all times.
If the weight is too heavy, you will forced to lean forward, which, in turn, restricts your lung capacity. At first, there will be a tendency to become dizzy. Do not become alarmed, as this will cease when your system becomes used to deep breathing. Diet It is very difficult to recommend a diet for everyone using this manual. Several things have to be considered. First, individual taste in foods; second, economic conditions; third, locale and availability of items suggested.
Some persons are allergic to certain foods and cannot eat them under any circumstances. From a medical standpoint, one's doctor would obviously not recommend such a diet. Therefore, you can only become enlightened about what foods are suitable and produce results. You must choose the diet best suited to your needs, which will change over time. It is always a good idea to check with your family physician before making major dietary changes, and to implement such changes gradually.
We do not live in a vacuum. We do not wish to recommend that a person follow a specific diet and cause conflict with the rest of the family. We feel it is best to recommend certain things and if they fit into your own particular situation, use them. Starting your day with a good breakfast is very important. You will fortify your body with the fuel it needs to get the body operating efficiently. Protein is very important. Your body is largely composed of protein.
The muscles and internal organs require a supply of protein. Eat the foods that will give you the proper amount of protein. If possible at breakfast, grams, plus some fats and carbohydrates for balance. Your lunch and dinner should be eaten at regular times, if possible. Eat a comfortable amount. If you find this is not enough to afford you the required amount of calories to gain, start eating four to five times a day. You may also make outstanding gains by drinking a quart of milk during your workouts and trying this for a length of time will be the only way to know if it will work for you.
If you do this, do not drink the milk cold. It is best to hold the cold liquid in your mouth until it is near body temperature before swallowing. When the stomach is over-heated through vigorous exercise, cramps will result when something cold is consumed. According to reports, the average man consumes to calories a day. Bear in mind that this is average.
It is not recommended that a person working out on a program such as we have outlined would be able to increase bodyweight and size on this amount. It is best to raise the caloric intake to about 5, a day, depending on the individual's assimilation and his age and size. Some persons require more calories than do others.
You will have to judge for yourself. This can best be determined by your progress after a short period of training. Work In Relation To Training Many men who work in a physical capacity each day become discouraged when working with weights. Their feeling is that at the end of a hard day's labor, their energy is depleted, and they are incapable of a thorough workout with weights.
Many "white collar" workers are taxed with mental fatigue, which, actually creates real physical fatigue. 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 download. 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.