Franco Columbu’s Complete Book of Bodybuilding Page 14

  Kneeling on the floor, take the weight bar behind your neck and pull it down as far as you can. Raise. Pull down. Repeat. Exhale as you pull down.

  Pulldowns/Front Neck

  Kneeling on the floor, pull the weight bar from its top position to the upper chest. Raise. Pull down. Repeat.

  Pulley Rowing

  Usually the pulley is a few inches off the floor. Sit down in front and grab the pulley handles. Keep your knees straight and pull to the chest and then bring the hands from the chest outward.

  Pullovers

  Lie on a bench or across a chair, and hold a dumbbell or barbell overhead with slightly bent arms. If you use a barbell, grip it no wider than your shoulders. Slowly lower the weight behind your head, inhaling as you lower the weight and exhaling as you return to the starting position. The important thing here is to get a good stretch.

  Running

  Warm up well. Take small steps using a gliding motion. For the best workout, run up and down hills. But don’t overdo it, letting three miles be your maximum distance.

  Running in Place

  Land lightly on your toes. As you continue running, lift your knees higher. This can also be done on a trampoline or running machine.

  Seated Dumbbell Curls

  Hold a dumbbell in each hand. Curl the dumbbells upward. As you curl turn your wrists outward, then lower the dumbbell.

  Shrugs

  You can use a barbell or two dumbbells. Keep hands and arms down and shrug with your trapezius muscles moving the shoulders.

  Side Bends

  Stand erect with your hands on your hips and your feet spread wide apart. Bend equally to the right and then to the left.

  Sitting Barbell Triceps Extension

  Sit on an incline bench and hold a barbell, with hands 10-12 inches apart, behind your head. Raise and lower the barbell as low as possible for the best stretch you can get. This exercise may also be done standing.

  Sitting Calf Raises

  If you do not have access to a calf machine you can use a barbell. Sit on a bench and use a calf block. Place the bar on top of your thighs and hold it with your hands while raising and lowering your feet as much as possible.

  Sit-ups

  Lie down on an abdominal board or the floor with your knees bent as much as possible to prevent lower back problems. Place your hands in front of your chest or as shown in photos and raise your body with your abdominal muscles. Do not place your hands behind your neck and lift with your neck. This causes neck injuries. To get extra stress, you can do sit-ups on an incline.

  Squat

  Stand with a book or a two-inch block of wood under your heels with your feet approximately 12 inches apart. Bend down slowly into a full squat, keeping control of the movement. Slowly stand.

  Standing Barbell Curl

  Start with your arms straight down, holding the barbell. Curl the bar while keeping the arms in. The upper body may rock very slightly. Squeeze the bar.

  Standing Calf Raises

  Stand with one foot on a block of wood. Hold onto the back of a chair for balance. Go up and down on toes. Change legs. This helps to shape skinny calves or to firm flabby ones. (You can also stretch both calves at the same time as shown.)

  Standing Dumbbell Curl

  Stand on a bench with a dumbbell in each hand. Turn your palms inward toward your body and as you curl upward turn your palms facing up. Lower the dumbbells to the starting position and repeat.

  Standing Dumbbell Press

  From floor, clean the dumbbell to your shoulders using a regular grip (about shoulder width), hold, then exhale as you push the weight up overhead, and inhale as you lower the dumbbell back to the starting position.

  Standing Leg Stretch

  Stand about 40 inches back and face the wall. Lean forward, stretch out arms and support your body with your hands against the wall. Keep back straight, head up, and hips and legs locked. Keep your feet flat on the floor. Inhale as you raise up on your toes as high as possible. Hold, then return to starting position and exhale. Inhale and raise up on your left toes as high as possible, hold, and return to starting position and exhale.

  Standing Side Bends

  See Side Bends.

  Straight Leg Deadlift

  Grip the bar with one had over and one hand under, then stand erect with your arms hanging down.

  Triceps Extension

  See Sitting Barbell Triceps Extension.

  Triceps Pushdown

  Use a close grip, and bend forward slightly. Push the bar down until your arms are straight. Exhale as you push down and do all your reps with one continuous motion.

  Triceps Push-ups

  This exercise can be done on the floor or between two chairs. Place your hands approximately 15-20 inches apart. Keep your arms and legs straight and push up and down.

  Upright Rowing

  Use overhand grip to pick up the barbell, with hands spaced 6 inches apart. Pull the bar up to your chin and lower it to thigh level again, Pull up and inhale, lower and exhale.

  Weight Boxing

  Hold one dumbbell in each hand and box in front of a mirror. This will increase your punch power and strengthen the muscles that you use to hold your gloves.

  Wrist Curl

  Start with your arms supported by a bench or other flat surface, such as a stool. Keep the elbows still and straight. Curl your wrists upward.

  Appendix

  VITAMINS AND MINERALS

  There has been an explosive growth in specialty stores serving people’s nutritional needs. Vitamins and minerals are packaged in a wide variety of ways, so it will be important for you to read the labels. Look for supplements that are labeled “High potency,” “No artificial color,” “No sugar,” “No preservatives,” and “Timed-release.” Check over the combination and amounts of each vitamin and mineral as well as ascertaining the date of expiration.

  Before actually spending money on vitamin and mineral supplements, it is advisable to have two tests taken: a complete blood study and hair mineral analysis. Have a professional interpret the test results for you and work out your food supplement program accordingly.

  Now I will go into specific detail regarding the known and estimated functions of vitamins and minerals. I will also list the best natural sources of each nutrient. Always try to get your nutrients from their natural sources as much as possible.

  Vitamins

  Vitamins are broken into two groups on the basis of solubility. The fat soluble vitamins (A, D, and E) are found in foods containing a high percentage of lipids. The water soluble vitamins (B-complex and C) cannot be stored by the body and require constant replenishment.

  Fat Soluble Vitamins

  Vitamin A — -Best natural sources: Fish, liver, oil, eggs, and dairy products. Vitamin A

  • Builds resistance to infection, especially of the respiratory tract;

  • Helps maintain a healthy condition of the outer layers of many tissues and organs;

  • Promotes growth and vitality;

  • Permits formation of visual purple in the eye, which counteracts night blindness and weak eyesight; and

  • Promotes healthy skin.

  Vitamin D — Best natural sources: Dairy products, fish, and fish liver oils. Vitamin D is best utilized when taken with Vitamin A. It regulates the use of calcium and phosphorus in the body and, therefore, is necessary for the proper formation of teeth and bones. Because of this relationship with calcium and phosphorus, Vitamin D is valuable in maintaining a stable nervous system, normal heart action, and normal blood clotting.

  Vitamin E-Best natural sources: Eggs, wheat germ, vegetable oils, soybeans, Brussels sprouts, spinach, leafy greens, and whole wheat. This vitamin is extremely important for the bodybuilder because it plays an essential role in cellular respiration of all muscles, especially cardiac and skeletal muscles. Vitamin E also

  • Makes it possible for cardiac and skeletal muscles and nerves to function with less oxygen, thereby increasing
their endurance and stamina;

  • Causes dilation of the blood vessels, permitting a fuller flow of blood to the heart;

  • Inhibits blood coagulation;

  • Aids in bringing nourishment to cells, strengthening the capillary walls, and protecting red blood cells from destruction by environmental poisons;

  • Aids in preventing aging and lowering blood pressure;

  • Prevents elevated scar formation on the surface of the body as well as within; and

  • Has a dramatic effect on the reproductive organs, helping prevent miscarriages, increasing fertility, and restoring male potency.

  Water Soluble Vitamins

  Vitamin C (ascorbic acid) — Best natural sources: Berries and citrus fruits. This vitamin is a great aid in bodybuilding because it helps the body warm up faster and thins out the synovial fluids that lubricate the joints, causing freer movement when exercising. Vitamin C also

  • Maintains the body’s stores of collagen, a protein necessary for the formation of connective tissue in skin, ligaments, and bones;

  • Plays a role in healing wounds and burns by facilitating the formation of connective tissue in scars and of red blood cells to prevent hemorrhaging;

  • Fights bacterial infections and reduces the effects of some allergy-producing substances (hence, its use in preventing and treating the common cold); and

  ª Fulfills increased requirements of tissue for ascorbic acid under conditions of increased metabolism and stress.

  B-Complex Vitamins

  The following ten vitamins are the most important of the B-Complex group. They should always be taken together; otherwise certain deficiencies could result.

  Vitamin B-17 (laetrile) — Best natural sources: Whole kernels of apricots, plums, cherries, peaches, nectarines, and apples. This vitamin is very popular in Europe, and very controversial in the United States. It is most commonly produced from the apricot pit. Claims have been made that laetrile has cancer-controlling properties.

  Vitamin B-1 (thiamine) — Best natural sources: Liver, heart, kidney, yeast, eggs, nuts, berries, legumes, green leafy vegetables, and whole grain cereal. Vitamin B-1

  • Promotes and aids growth and digestion;

  • Is essential for normal functioning of nerve tissues, muscles, and the heart; and

  • Aids in the metabolism of carbohydrates and fats.

  Vitamin B-2 (riboflavin) — Best natural sources: Milk, liver, fish, eggs, yeast, and some green vegetables. Vitamin B-2 is essential for healthy eyes, skin, and mouth. It also

  • Improves growth and promotes general health;

  • Helps eliminate sores in the mouth and lips; and

  • Helps metabolize proteins, fats, and carbohydrates.

  Vitamin B-6 (pyridoxine) — Best natural sources: Eggs, beef, milk, brewers’ yeast, bran, wheat germ, liver, heart, and cabbage. This vitamin is a great help to many bodybuilders who need to prevent water retention before competition, because it is a natural diuretic. Pharmacological diuretics can cause chemical imbalances and are very damaging to the kidneys. Vitamin B-6 also

  • Aids in the metabolism of proteins and fats;

  • Ensures proper synthesis of amino acids and aids food assimilation; and

  • Prevents nausea and various nerve and skin disorders.

  Pantothenic acid — Best natural sources: Most meats, liver, heart, kidneys, nuts, whole grains, and green vegetables. A correlation between pantothenic acid levels in tissue and the functioning of the adrenal cortex indicates that this vitamin can improve the body’s ability to withstand the stressful conditions brought about by hard training. Pantothenic acid also

  • Prevents fatigue; and

  • Helps in the building of body cells, in maintaining normal skin tone, and in the growth and development of the central nervous system.

  Folic acid — Best natural sources: Most vegetables and egg yolk. Folic acid is important to bodybuilders because it stimulates the production of HCl (hydrochloric acid), which is needed to digest protein. It also

  • Aids in protein metabolism;

  • Contributes to normal growth; and

  • Is essential to the formation of red blood cells through its action on bone marrow.

  Choline — Best natural sources: Egg yolks, yeast, liver, wheat germ, heart, and green vegetables. Choline is necessary for normal metabolism because it regulates the function of the liver, minimizing excess fat deposits in the liver. It also has been shown to prevent memory loss.

  Inositol — Best natural sources: Liver, brewers’ yeast, and most vegetables. Inositol performs similar functions to those of choline and has been found to be helpful in brain cell nutrition. It also

  • Helps lower cholesterol levels in the blood; and

  • Prevents thinning hair and baldness.

  Vitamin B-12 (cobalomin) — Best natural sources: Liver, eggs, cheese, milk, beef, and kidneys. This vitamin helps in the formation and regeneration of red blood cells and plays an essential role in metabolizing protein, fat, and carbohydrates.

  Biotin — Best natural sources: Liver, heart, kidneys, egg yolk, peanuts, filberts, mushrooms, and cauliflower. Biotin is a factor in promoting growth and is possible related to the metabolism of fat and the conversion of certain amino acids.

  Vitamin B-15 (pangamic acid) — Best natural sources: Grains, pumpkin Seeds, brewers yeast, sesame seeds, and brown rice. This vitamin has been used extensively on Russian athletes for increasing energy. Vitamin B-15

  • Promotes protein metabolism, particularly in the heart muscles; and

  • Regulates fat and sugar metabolism.

  Minerals

  I am quite sure that one of the reasons for my extraordinary strength is the mineral-rich diet I had while growing up in Sardinia. Unless minerals are present in the body, vitamins cannot do their work. Minerals are needed for overall mental and physical functioning. To ensure more complete assimilation of minerals by the body, look for chelated minerals, which are 10 times more digestible than nonchelated minerals.

  Calcium — Best natural sources: Dairy products, fish, chicken, meat, whole grains, wheat germ, bran, kidneys, liver, heart, nuts, brewers’ yeast, and some green vegetables. Calcium should be increased according to how much you train — every hour of training, you need an average 1,000 mg of extra calcium. Every time you get cramps, increase your calcium intake. Calcium

  • Plays an important part in muscle growth, muscle contraction, and nerve transmission;

  • Builds and maintains bones and teeth;

  • Helps blood to clot;

  • Regulates heart rhythm;

  • Aids vitality and endurance; and

  • Decreases the propensity for irritability, nervousness, and insomnia.

  Phosphorus — Best natural sources: All natural foods. Calcium and phosphorus must exist in a 2.5/1 ratio in the body. White sugar foods interfere with this delicate balance. Phosphorus plays a part in almost every chemical reaction within the body because it is present in every cell. Phosphorus

  • Converts oxidative energy into cell work and is interrelated with the action of calcium and Vitamin D;

  • Influences protein, carbohydrate, and fat synthesis in the form of high energy phosphates;

  • Stimulates muscular contraction, secretion of glandular hormones, nerve impulses (in conjuction with calcium), and kidney function;

  • Neutralizes blood acidity;

  • Helps create lecithin and cerebrin — ingredients needed for mental power;

  • Metabolizes fats and starches (carbohydrates); and

  • Is needed for normal bone and tooth structure.

  Iron — Best natural sources: Meats, liver, heart, kidneys, brain, eggs, nuts, oysters, asparagus, and beans. Iron is required in the manufacture of hemoglobin and of myoglobin, which is found only in muscle tissue and which helps transport oxygen in muscle cells for use in chemical reactions that result in muscle contractions. Iron also helps carry oxygen in t
he blood.

  Copper — Best natural sources: Seafoods and beans. This mineral is present in many enzymes that break down or build up body tissue. It is also required for the manufacture of hemoglobin and for carrying oxygen in the blood.

  Magnesium — Best natural sources: Fruits, nuts, and seeds. Along with calcium, magnesium is vital for any athlete because both help prevent muscle cramps. Magnesium also

  • Helps convert blood sugar into energy;

  • Is required for calcium and Vitamin C metabolism;

  • Is essential for normal functioning of the nervous and muscular systems; and

  • Plays an important role as a coenzyme in the building of proteins.

  Sulphur — Best natural sources; Fish, eggs, beef, and beans. Sulphur works with the B-complex vitamins that are needed for metabolism and for strong nerve health. It also

  • Is vital for good skin, hair, and nails;

  • Works to cause the liver to secrete bile;

  • Maintains overall body balance; and

  • Influences brain function.

  Manganese — Best natural sources; Egg yolks, nuts, and green, leafy vegetable. This mineral works with other minerals to create normal bone structure. Manganese also

  • Helps activate enzymes for proper digestion and utilization of food;

  • Aids in muscular reflexes; and