Selective Bodybuilding
by David Gentle
Selective bodybuilding, being a science of proportional bodybuilding for that aesthetic physique...
Tabloids rarely report bodybuilding in a favourable light, especially female
muscle builders, as witnessed a while back with an interview with six time
British 400 metres champion Donna Hartley, supposedly saying when talking of her
ripped pecs. “Tits are just fat anyway”. Even worse publicity was propagated by
another paper which printed ‘My Muscles Drive Men Mad’ says ‘Sex tiger Big
Hannie, boating 19 inch biceps and 28 inch thighs’.
At right: Rachel McLish, IFFB Hall of Fame Inductee 1999
The ‘article’ invited readers to phone in via a ‘You the Jury’ box as to whether, quote ‘You find this woman attractive’. A loaded question indeed. Apparently not too many did, with a massive percentage giving Hannie the Hunk the thumbs down. Bit unfair I thought, what would have been the results if Rachel McLish, Juliette Bergmann or similar muscular ‘beaut’s’ had been pictures, without the ‘freak’ angle?’
Much the same results would no doubt have been obtained if a ‘most muscular’ picture of Mike Quinn or some other ‘nasty’ had been put on centre pages to frighten away readers. Au contraire put a photograph of the beauty facially and physical of Dave Hawk, Mr. Proportion Lee Haney, Bob Paris, or especially Steve Reeves in his Hercules heyday, and I suspect the survey would show up a different set of results – more in favour of the good looking Adonis-type physique. 'Beef It' may be the show supporters shout, but my bet is the leaner and lither model wins hands down in the popularity stakes for both male and female trainee out in the real world, where the tabloids successfully gauge public opinion.
Whilst perhaps not the first bodybuilder to use the principal of training for
the illusion of physical perfection, the legendary Steve Reeves (seen right
- in his Hercules heyday), Mr. Universe
and Hercules of the screen certainly trained on a very Selective basis, choosing
with care specific exercises to enhance his physique and avoiding those
movements which would have proven detrimental to his chosen image. This idea of
Selective physical training is for the majority of trainers precisely what true
bodybuilding should be, i.e. the attainment of a superbly fit and muscular body,
pre-imagined for design details working much as one would sculpture with stone
or carve with wood, accentuating the finer points and cutting down with the
unwanted areas.
For a while sheer muscle mass may have won the game, but the more astute physique show judges finds big is no longer beautiful without equal symmetry.
Even big Lee Haney who can hardly be called lithe says: “Keep a close eye on
proportion when training”. (Seen right - Even big Lee Haney who can hardly
be called lithe says: “Keep a close eye on proportion when training”.) Physical sculpture via Selective exercise pays off,
popular title winners choose specific movements and schedules. An illustration
of unwanted possibilities of selective anatomical admiration for example would
be to consider certain African tribes, inhabitants of the Kalahari desert who
believe large buttocks to be beautiful and much in vogue, and as a result of
determined efforts develop huge ponderous derrieres (bums to you!) known medical
as Steatopygia. The potential Olympia star would by contrast minimize most
exercise for the buttocks, especially as the E.F.B.B. frowns on the current fad
of exposing ribbon cut glutes, and concentrate upon other parts, for example the
lateral head of the deltoids for WIDE – Ron Love like shoulders, the upper lats,
sweeping into a small (again consider the huge differential between Loves
shoulder and waist) narrow waist without over developed side muscles (obliques),
the upper and outer chest area instead of heavy feminine lower pecs (regardless
of what Donna said) which combined with steroids develop ‘bitch tits’… the
lateral head of the triceps, and full lower biceps, the mid and lower thighs,
and finally diamond shaped calves.
The magic Egyptian Mohammed Makkawy almost sculptured his physique as did
triple O winner Frank Zane tops for symmetry winning titles for decades.
Seen right - The magic Egyptian Mohammed Makkawy almost sculptured his physique
Still popular today is the pre-mentioned Steve Reeves who pioneered many bodybuilding techniques designed to produce desirable development with overall muscle mass. Reeves normally trained just three times a week saying “more time in the gym would be both mentally and physically draining to me, and I think it is to those dedicated zealots who spend most of their waking time in the gym. You will notice they usually burn themselves out in time, making little progress for the many hours of slaving they did”. Bob Paris like Reeves believes there should be balance in life and one should have other interests than the mindless pumping of iron and self set diet regimes. Paris acts on his own advice by spending a lot of time helping those less fortunate in health, spending time and money working for several charities.
To return to Reeves, Steve’s philosophy was to work for proportion and
symmetry, using unique exercises plus allowing time via rest periods for
recuperative processes to recharge nervous energy. Overall champion and
national light heavy weight winner (87) Shawn Ray performs many of the basic
exercises in strict isolation to sculpture his shape, with many Cable Pulldowns
in front for Lats, cable cross-overs for the lateral deltoids, coupled with
dumbbell laterals to pre-exhaust the shoulders before going onto overhead
presses.
Seen right - Steve Reeves' philosophy was to work for Proportion and symmetry Photo Lanza
Dave Hawk favours hack slides, leg extensions, and single leg squats for thighs, with plenty of pulley work for triceps. Makkaway, like Reeves enjoys incline dumbbell curls for those full rounded biceps. Many top physiques evolve from the technique of developing a foundation of muscle mass with powerlifting using abbreviated routines, heavy poundages and low reps, high sets. This basic framework added upon with the selective muscle shaping exercise routines. Bob Paris on the contrary trained right from the beginning with a finished picture in mind. Paris, who currently disappointed with his latest attempt to re-enter the show circuit, has his mind set on the movie scene. Bob said in an interview with Greg Zaluk (M.M.I.) that his goal in bodybuilding was “Not to build the biggest freakiest physique – but rather to make the male physique look as beautiful as possible, training with shape and aesthetics in mind – an artist with his body”.
Suggestions for various body parts most suitable for that Paris style physique are: For arms, (biceps) make it a point to use full extension and contraction to encourage development of those full-bodied biceps. A good bicep exercise being Preacher curls, and the Incline Bench Curl with dumbbells. For triceps especially the outer head, which when fully developed gives a more distinct ‘horse shoe’ shape, try the Triceps Extension with dumbbell on bench. Lie on a bench and using a moderately light dumbbell, extend the arm with the palm to front. Bend the arm at the elbow, lowering it across the body until it touches the pectoral muscle on the opposite side. Raise again to arms length, being careful not to change the position of the elbow.
Further ideas are Cable Push Downs and Triceps Kick Backs. Experiment by using one dumbbell at a time for high reps of 12 to 15. Exercise one arm, then swap arms, alternatively without rest until the last couple of reps are almost impossible to complete.
For Upper Chest and deltoid tie in, do plenty of Incline Dumbbell Bench
Presses. For that envied lower square pectoral shape, do parallel bar dips. Hold
the body in a slightly concave position with the chin tucked in, resting on the
chest throughout the exercise, the feet in line with the face. Keep the elbows
wide and lower as far as possible, fully stretching the pecs, push up to full
lock and repeat. For variety, at times, don’t fully lock out and thereby keeping
continuous stress (tension) on the chest and triceps.
See right - Chris Dickerson
When sculpturing Back use Single Arm dumbbell rows, one of the best shaping exercises for the lats, allowing fullest extension and flexion, with most stars adding Cable or Lat Machine Pulldowns to their schedules.
For Legs, instead of the standard version of squats, exchange for Hack lifts or slides, or experiment with Front Squats. To perform front squats, stand erect with your feet mediumly spaced about 35 cms. apart. For balance rest your heels on a couple of disks or a plank. Use fairly light weights for starters, and hold the barbell in the ‘clean position’ high on the chest, palms upwards. Squat down to a full deep knee bend, the position of the bar ensures you keep a straight back. Use medium to high reps.
Well, that’s the main idea – create the illusion – and use all the assistance you can get. An all over suntan suggests obvious good health and vitality. Good posture is essential, whether you are tall or short. For that extra wide shoulder effect, keep hair cut short, neck medium developed and include plenty of dumbbell flyes or laterals. Avoid over developed traps by going steady on such lifts as heavy upright rowing, cleans and deadlifts. Keep the waist small mainly by diet. Mike Ashley reduces to 3,000 calories a day for months before a show and trains most mornings with high rep, aerobic type leg raises and crunches.
Let’s give the final word to Bob Paris, regarding Selective bodybuilding. Bob says (in M.M.I.). “Get the balance right in the muscle you train, get the balance right in the number of fibres you train and get the balancer light between bodybuilding and the rest of you life”.
Acknowledgements to: Bob Paris Selective Bodybuilding © Copyright by David Gentle All Rights Reserved