Bodybuilding Training Article from

Weight Lifting and Weight Training - Chapter 2

Home Gym Equipment

Individual Stations

Folding Bench Press

Adjustable Combo Bench

Flat Bench

Heavy Flat Bench

Adjustable Spotter Bench

Bench Press Spotter

Basic Bench Press

Self Spotter Rack

Power Cage

Hip Sled

Dumbbell Bench

Smith Machine Bench

Jones Machine

Back & Arm Machine

Cable Crossover Machine

Squat Rack

Preacher Curl Bench

Roman Chair

Hyperextension Bench

Seated Calf Machine

Vertical Knee Raise

Hack Squat Machine

Power Rack

Power Rack Bench Combo

Power Rack Lat Attachment

Leg Extension Curl

Ab Crunch Board

Dumbbell Rack

Flat Incline Decline Bench

Utility Bench

Smith Machine

Smith Lat Attachment

Plate Loaded Gym

150 lb. Weight Stack

Selectorized Home Gym

Preacher Curl Attachment

Bench Squat Combo

Lat Machines

Phys-X Free-Standing Lat Tower

Olympic Weight Tree

Standard Weight Tree

Ab Crunch Machine


Home Gyms

Home Gyms

Performance Trainer

Biangular Gym

Two Stack Gym

4-in-1 Free Weight Gym

All-in-1 Free Weight Gym

Smith Gym


Cardio Equipment

8k Treadmill

10k Treadmill

Elliptical Trainer


Miscellaneous Items

Body Solid Miscellaneous

Bodybuilding Accessories

Gravity Inversion Boots

Ab Blaster Slings

Olympic Adapter Sleeves

Rubber Floor Protector

Olympic Shrug Bar

Push-Up Bars

Chapter Two

Physical types

All men are born with different physical characteristics and potentialities -- and in the world of physical-culture various authorities have made long and careful studies of the different anatomic types.

Perhaps the most famous of these authorities is Doctor Sheldon, an American who went to extreme lengths in scientific research to categorize human beings.

Broadly, he has divided men into three main types, or groups. Few men, of course, belong predominantly to any of the three types; few are extreme examples of the two outer groups. But the vast majority have quite easily-discernible bodily tendencies or characteristics, and a knowledge of them can determine a man's potential and the best methods of training to attain maximum bodily development.

In the bodybuilding sphere it has been proved that different types need different training methods to achieve maximum results. Further, the physical type of a man governs largely what particular sport or athletic pursuit he will be best suited for.

For example, the heavy, globular individual, who is destined naturally to achieve heavy girths, cannot ever hope to excel as a marathon runner -- but he may well become successful at heavy athletics.

Ectomorph Type
Sheldon's first antatomic type is the thin man: an individual characterized by his deep thorax and restricted abdominal area. He is generally light-boned, with slender musculature and is essentially suited to such pursuits as cycling and middle to long-distance running.

He can, of course, make good progress at bodybuilding or weightlifting, although he will rarely win championships in these spheres. And he will have to work many times harder for his gains than one who is better equipped physically.

Sheldon is emphatic that nothing can alter the physical destiny of the ectomorph, but my experience in bodybuilding has shown me that persistent and correct training in the formative stages can transform one of this type into a well-built and strongish man, although perhaps not to the extent of winning bodybuilding championships and other major honors.

Endomorph Type
At the other end of the anatomic scale there is the endomorph; thick-boned, often fleshy and with a large abdominal area.

This individual tends to put on weight easily. Obviously he is not suited to such activities as cycling or running, but can excel at many of the slower types of strength feats in weightlifting.

His large abdominal area, with its longer-than-average intestine, means that he can absorb the maximum nourishment from his food, a dominant factor in bodyweight increase. He responds to heavy training, can make great gains in the minimum time, but has difficulty in molding a shapely and hard, muscular physique.

Mesomorph Type
This is the middle or intermediate type. He belongs to the group from which a large proportion of weightlifting and bodybuilding champions arise, and is particularly likely to become a champion if he has predominant endomorph tendencies.

His physical proportions will be the most pleasing of all the types; his mobility and musculature eminently suitable to excel at most athletic strength feats.

No individual with ambitions in any particular physical sphere need be discouraged if the discovers that he is attempting something "out of his class."

The ectomprph can put on weight and increase his muscular size. The endomorph need not be a shapeless bulk. But it is extremely unlikely that an extreme ectomorph will ever win a world weightlifting title or a Mr. Universe contest. No extreme endomorph is ever likely to win an Olympic 10,000 meters or marathon title.

But everyone, no matter what his type, can improve his health, strength and physique if he is ambitious enough and prepared to work hard and consistently.

The road will be hard for some -- particularly those at the extreme ends of the anatomic scale. But progress is certain if the right methods are used.

The teenage starting out on the trail to seek honors as a weightlifter or bodybuilder will be all the better equipped if he knows at the onset that his ambitions will be governed to a large extent by his physical type.

If he is an extreme ectomorph or endomorph, he will know that his chances of top honors are more remote than those of the more fortunate types. But if the feels that the rewards of self-improvement are worth more, in the long run, than championship honors, he will at least begin with no illusions.

The fundamental principle of type-training is low repetitions with high resistance for the ectomorph, and high repetitions with low resistance for the endomorph.

The late George Walsh, noted British authority and instructor on this method of training, carried out numerous experiments with his many pupils -- and his successes were positive indication that he worked on the right lines.

Extreme and near-extreme ectomorphs thrive best on a training routine consisting of a few exercises only, involving not more than four to five consecutive repetitions, with resistance ranging from 75 percent to 95 percent of maximum ability for one single movement.

At the opposite end of the scale, the extreme and near-extreme endomorphs thrive best on routines consisting of a large number of exercises -- maybe as many as fifteen or twenty -- involving high repetitions with resistance ranging from 30 percent to 60 percent of maximum ability.

In between these extreme ranges lies the greater majority of bodybuilders and the scale of repetitions, and resistance generally, need readjusting to an "in between" range.

A knowledge of the principles of type training will enable the novice bodybuilder to avoid much trial-and-error training at the start of his career. Even so, it is by no means certain that he will immediately hit upon the ideal routine for his own particular needs, though he can be sure that he won't pursue a path that deviates much from his own ideal route to success.

First, he will need to determine his anatomic type. My brief description earlier on will help but his self analysis should be supplemented, if possible, by the help of someone who has good experience of this method of training.

Weight training for bodybuilding has been proved to be easily the best means of development. And no matter what physical type a man is, or how weak and undeveloped he is -- provided he has no organic defects -- he can make improvement. Even if he merely follows a standard course without bothering about his physical type.

Everyone can improve to some degree. The best gains will be made by those who have the best natural potential, the highest degree of ambition and determination, pursue their objective with the greatest zest and enthusiasm -- and who follow the training routine most suitable for their physical type.

More chapters from this book below...
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Pro-Grip Seated Row Chinning Bar Combo


Standard Cable Attachments

Body Solid Cable Attachments

Heavy Duty Lat Bar

Pro-Style Lat Bar 28" Long

Pro-Style Lat Bar 38" Long

Padded Black Lat Bar

X-Long Lat Bar

3-Way Lat Blaster Bar

Triceps Press down Bar

Revolving Triceps Biceps Bar


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