might look like this…
Monday-Wednesday-Friday
Special Deltoid Program: Cycle and Conventional Set System. (two cycles of each of the four following movements with 8 rep patterns - Press behind the neck; Face down dumbbell laterals on incline bench; Face down dumbbell laterals on low angle bench; Close grip Barbell upright rowing - Cable pulley lateral Raises (Conventional sets - 8 to 10 reps per set) 5 sets - front; 5 sets - side; 5 sets - rear.
Steve really saturates his delts with a total of 39 sets or series of deltoid exercises. Minimal training is done for the rest of the body parts twice per week using 4 to 8 sets as explained earlier.
During the off-season, he keeps his carbohydrate intake at a high level for gaining and energy purposes. Even on this off-season schedule, he finds that he is only 6 to 8 weeks away from contest condition. However, when he begins to gear over to a pre-contest routine, he will give himself six months preparation toward the end. During the pre-contest routine, he will train six days per week. He will normally use two or three exercises per body part. It is very difficult to say what he will use for a repetition pattern.
He uses whatever counts seem to give him the desired results (balance of muscularity and symmetry etc.) Since he has taken care of any lagging body parts in the off-season, he balances his overall training equally for all body parts. One of his guides in the contest preparation schedule is to rid the body of all surface and intercellular fat three months before the contest. Most of this is done by way of a strict diet regimen. Steve didn't really elaborate on his nutrition and supplement program. He is very involved in selling a line of supplements and has spent many years learning just how his body works, and can design the proper diet which will give him the utmost in bodybuilding results in a very short time.
Regarding a posing arrangement - most people would assume that this would be practiced in the gym where there is usually a multiple choice of mirrors to use.
Steve never practices his posing in the gym. While in fact he is part owner in the Valencia Health Club, he feels that he should observe the feelings of the members who aren't really into competitive bodybuilding. Steve has set aside an area in his home for this purpose. He has a posing dais, lighting arrangement, and a full length mirror. This arrangement seems to stimulate actual contest conditions. He will practice posing only after the pump condition from an exercise period has subsided. Sunday is a day away from training so he will spend around 45 minutes practicing these poses. Cardiovascular Fitness is very important to assure proper health.
Steve feels that the proper type of exercise program will attribute to this greatly.
He presently feels that he cycle training with short rest periods accomplishes this end. From time to time, he will include running into his exercise program for added benefits of cardiovascular fitness. Running also seems to muscularize the legs (leg biceps, calves) abs, and lower back. However, too much running tends to flatten out upper body mass or muscle to some degree. Running one to three miles per week seems to work best for him, but only on a day when arm work isn't performed.
His precontest schedule might look like this:
Monday-Wednesday-Friday
Shoulders, Biceps, Triceps, Calves Tuesday-Thursday-Saturday
Chest, Back, Forearm, Thighs, Abs
Sunday - Pose for 45 minutes. Hold each pose for one minute (increases muscularity).
Quoting from Steve Davis's book Achieving Total Muscularity, page 49 Steroids - How Important are they? "Let it suffice to say that I have never let anything stand in my way in the pursuit of a goal."
Author's Note: The following comments regarding the subject of steroids do not in
One of the functions of steroids is to retain potassium and nitrogen. this retention will slow down the kidney function and tell the body not to urinate as frequently.
As a result over a long period of time (months) the body tissues have a tendency to soak up the excess liquid and become bloated.
Steve has noticed that many of the top name bodybuilders will go on record as saying that they have never taken these anabolics, while in fact, he knows first hand that they are users of these drugs. He feels that this is probably a lack of security on their part or that they are giving the young bodybuilding enthusiast the impression that steroids are effective so look out because you are asking for them to be users of the drugs before they are in a position to do so.
Closing on his concepts of pre-contest training, Steve will taper off his training the last week before the contest. During this period, he will practice a posing arrangement each day. After the contest, he will take a two-week layoff. This seems to help up-lift his mental attitude to once again begin serious training.
Referring a moment back to the contest event. How does Steve feel emotionally about winning or losing?
"Some guys are very vocal about losing and the judging. I don't really cultivate politics that are involved in the contests today. I don't check out the competition or the panel of judges beforehand to determine if I am going to enter the contest. I know what I have to do. Great if I win, thank you, I agree with your choice. If I lose, I am not one who will confront the judges and ask to view the score sheet. Every judge has his own preferences.”
Following up on this philosophy, Steve has this tip for the beginning bodybuilder entering contests. "A beginner should concern himself with reaction as to when the judges make the determination of who WINS, LOSES, or DRAWS. Many this, he should then strive for a high degree of muscularity and a low percent of body fat. All of the factors (hygienic and physical) that you will be judged on would be considered. Make a list of these factors and determine that you will improve on them."
Presently, Steve is in hard training for the '77 NABBA Mr. Universe contest. He feels that the judging is more inline with his New Breed ideas of a physique.
MuscleMag International in Canada (Robert Kennedy) believes in him and is sponsoring him for this event. He plans to enter at a bodyweight of 198 to 204 pounds.
Steve's future in competitive bodybuilding looks promising. He feels that he is still five to seven years away from reaching a peak in total development. During the next few years, he would like to win all of the major physique contests and establish the concept of the New Breed of Bodybuilder (symmetry, muscularity, harmony). He feels that ONLY by consistent wins at these shows will the merits of the New Breed be realized at its fullest.
Steve will be covering the subject of nutrition in some of his own articles so I haven't really shed much light in this area.
Early in his career, he learned a unique method of downing a raw egg yolk. Here it is: put an egg yolk in a shot glass. Have another glass of the same proportion filled with mineral water. Chug the egg yolk down; now immediately swallow the mineral water to wash away the offensive taste. For you egg enthusiasts - that's it. Good luck in your training efforts, Steve. I am sure that the challenge of becoming a top SUPER STAR bodybuilder will be realized soon.