Bill Pearl's Workout for Big Arms - Old-School Bodybuilding Workout

If you're a fan of Old-School Bodybuilding then you've probably heard of Bill Pearl. If you prefer reading modern bodybuilding articles and magazines then you can skip reading this because the old-school training approach differs from modern bodybuilding techniques. 

Bill Pearl was a bodybuilding role model since 1950's and he began earning bodybuilding titles in 1953 when he was named Mr. Southern California. After that, he also earned titles Mr. California, Mr. America, Mr. USA and Mr. Universe (5 times).

Bill Pearl was the first professional bodybuilder to author bodybuilding training courses. He also continues to teach people about training techniques through his books including "Getting Stronger: Weight Training for Men and Women." You can also check out his official website www.billpearl.com.

By only taking a look at Bill Pearl's pictures you can see that his arms were his strong areas. He had a huge triceps and very big biceps. Bill Pearl mostly used basic movements in his workouts to build his muscular physique. 

This workout was written by Bill Pearl for an old bodybuilding magazine long time ago, in 1968. Now, if you are ready, check out Bill Pearl's favorite arms exercises:

TRICEPS PUSHDOWN ON LAT MACHINE

Bill recommended 4 sets of 10 reps with a perfect form. While performing this exercise keep your arms to the side of your body and your elbows fixed through the whole movement.

SEATED DUMBBELL CURLS

Again, Bill recommended performing this exercises with 8-10 reps using a good form. While performing the exercises keep your back straight and don't use momentum to curl the weights.

TRICEPS BARBELL EXTENSION

Bill performed this exercise with 4 sets and 8 reps while keeping his elbows high and using 8-inch hands spacing.

TRICEPS DIPS ON STOOLS

Bill Pearl preferred the stool dip over the parallel bar dip. Here he recommended 3 sets of 10-12 reps and holding feet higher than hands (see picture).

STANDING BARBELL CURLS

Use 4 sets of 8-10 reps and don't cheat by swinging the barbell and don't bend over backward. Keep your curls strict. 

That is it, simple 5-exercises workout written by old-school bodybuilding legend Bill Pearl which you can include in your workout routine to build bigger and stronger arms.

Frank Zane Workout Routine

I already wrote about Bodybuilding Legends and their Workout Routines. Now it is the time to write about this Bodybuilding Legend that surely deserves to be called a legend. You can check out Bill Pearl's, Arnold Schwarzenegger's, and Reg Park's Workouts:

  Bill Pearl's Workout for Mass

  Arnold's Workout Routine for Mass

  Reg Park's 5x5 Workout Routine

Frank Zane had an amazing physique when he was at his peak. His physique was aesthetic and very muscular. He was three times Mr. Olympia and he was one of few bodybuilders that defeated Arnold Schwarzenegger. 

Frank Zane's aesthetic physique was a result of both light and heavy training. In the earlier part of his career, Frank Zane used to train with light weights and high rep range. He was already well built then, but the only thing that was missing for a Mr. Olympia title was Muscle Size. Frank wasn't very big like other Mr. Olympia competitors and he knew that his training with light weights won't build him a body for the title.

Soon after that, he started to train with heavy weights and rep range between 8 to 12. As a result, he won three consecutive Mr. Olympia titles. He was always afraid of training with heavy weights because he didn't want to get injuries. Unfortunately, he had knees and back injuries and he continued his training with light weights. Frank Zane said that he used to lift heavy weights with poor form and as a result, he got injured. 

What was his Workout Routine when he won 3 consecutive Mr. Olympia titles?

He followed a famous Push/Pull/Legs Workout Routine and achieved to build bigger muscular body. He started every workout with Powerlifting movement and finishing workout with exercises for abs. He used to 1,000 reps when he was training to win Mr. Olympia.

DAY 1 (Back, Biceps, Forearms, Abs)

- Deadlift, 6 Sets, 8-12 Reps

- T-Bar Row, 3 Sets, 8-12 Reps

- Lat Pulldown, 3 Sets, 8-10 Reps

- Dumbbell Row, 3 Sets, 8-10 Reps

- Dumbbell Concentration Curl, 3 Sets, 8-10 Reps

- Alternate Dumbbell Curls, 3 Sets, 8-10 Reps

- Barbell Reverse Curl, 2 Sets, 12 Reps

- Crunches, Leg Raises, Hanging Knee-Ups, 50 Reps Each Exercise

DAY 2 (Thigh, Calves, Abs)

- Leg Extensions, 2 Warm Up Sets

- Barbell Squat, 6 Sets, 8-12 Reps

- Leg Press, 3 Sets, 10-15 Reps

- Lying Leg Curl, 3 Sets, 10-12 Reps

- Leg Extension, 3 Sets, 10-12 Reps

- Standing Calf Raise, 3 Sets, 15-20 Reps

- Donkey Calf Raise, 4 Sets, 20-25 Reps

- Crunches and Leg Raises, 50 Reps Each Exercise

DAY 3 (Chest, Shoulders, Triceps, Abs)

- Bench Press, 6 Sets (12, 10, 8, 6, 4, 2 Reps)

- Incline Dumbbell Press, 4 Sets, 8-10 Reps

- Decline Dumbbell Flies, 3 Sets, 8-12 Reps

- Dumbbell Pullover, 3 Sets, 8-12 Reps

- Close Grip Bench Press, 3 Sets, 8-12 Reps

- One Arm Triceps Extension, 3 Sets, 8-12 Reps

- Bent-Over Lateral Raise, 3 Sets, 10-12 Reps

- Side Cable Raise, 3 Sets, 8-12 Reps

- 100 Crunches, 100 Seated Twists, 100 Leg Raises

That is it, three training days a week with at least one rest day between them. More information about Frank Zane and his training and diet you can find on his website:

www.frankzane.com

Bill Pearl Workout for Mass

 BILL PEARL'S WORKOUT ROUTINE FOR STRENGTH AND MUSCLE MASS

Who is Bill Pearl:

For those that didn't heard for this big guy I will provide a short description with some information about him. Bill Pearl was one of the Old-School Bodybuilders together with Frank Zane, Arnold Schwarzenegger and he is still an icon of Bodybuilding. He is famous for his big muscles and aesthetic physique. 

One of the very important things for what many bodybuilders admire Bill Pearl is that he is totally natural and he build his physique with hard compound movements. He is not machines and steroids era bodybuilder. 

If you are interested in how this naturally big guy gained those lean muscle gains check out his training routine:

Exercise	Reps	Sets
Barbell Squats	6-8	6
Barbell Bench Press	6-8	6
Military Press	6-8	4
Barbell Biceps Curl	8-12	4
Triceps Extension	8-12	4
Pull Ups	8-12	4
Sit Ups	20	4

This is a full body workout routine, perform it three days a week for six months to achieve strength and muscle gains. Work hard as Bill Pearl was and you will see your results in no time. Regardless of the the type of training you do, the key to a great workout is progressive resistance. You need to keep making the working muscle work harder. If it does exactly the same amount of work as last time, it won’t have a reason to respond. 

You can ensure that you are making constant progress by pyramiding the sets you perform. With each succeeding set, decrease the number of reps as you increase the number of repetitions. Work up to pushing out 5-6 reps with 80-85% of your one rep maximum on your final set of an exercise. 

That is it, try it and leave a comment down there.

Classic Bodybuilders VS. Modern Bodybuilders

CLASSIC  VS. MODERN

BODYBUILDERS

    Arnold Schwarzenegger, Franks Zane, Bill Pearl, Reg Park and many other famous Classic Bodybuilders are still respected in Bodybuilding world. They were big, strong and natural bodybuilders. 

Main difference between Classic Bodybuilders and Modern Bodybuilders:

Modern BBs are huge, like giants. They are so massive that they can't drive a regular car, they must drive trucks. Their thigh muscles are massive and their back, shoulders and arms too. If you just want to look big as a mountain well then you are a big fan of Ronnie Coleman, Jay Cutler and other Modern Bodybuilders.

But one, very important thing for Bodybuilding is:

They are looking very unaesthetic.

Take a look on Classic Bodybuilders and their bodies? They look like Ancient Greece Sculptures, Monuments of Apollo, Adonis, Heracles or some other Hero. They are big enough and they are looking aesthetically amazing. 

Now take a look on Modern Bodybuilders and like they say, picture says more than a thousand words:

I think that you are clearly see the difference in aesthetic between Classical and Modern Bodybuilders, and it is on your own to choose in which group you will belong.

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