阿诺.施瓦辛格健身百科全书-Book2-Chapter03.pdfVIP

c H A p T E R 3 The Basic Training Program THE FIRST TASKfacing the beginning bodybuilder is to build up a solid foundation of muscle mass-genuine muscular weight, not bulky fat. Later, you will try to shape this muscle into a balanced, quality physique. You do this by basic, hard training using heavy weights-grinding it out week after week until your bodybegins to respond. And what I mean by basic training is not just a few exercises like Bench Presses, Bent-Over Rows, and Squats, but 30 or 40 exercises all designed to stimulate and de- velop the major muscle groups of the body. At the end of this period what you want is size, the raw material of a great physique. In my own case, or in the case of other bodybuilders like Dave Draper or Lee Haney, we had pretty much achieved this in our early twenties. I was huge, 240 pounds, but unfinished-like an enormous, gan- gling puppy who has not yet grown up to match the size of his feet. Al- though I had won major championships, I was like an uncut diamond. But I had plenty of mass and at that point I set out to create the kind of fin- ished, polished look I needed to become the best I could be. This initial period may last two, three, or even as long as five years. The length of the process depends on a number of factors such as genet- ics, body type, and how much energy and motivation you are able to put into your training. Whether a bodybuilder develops faster or slower is no particular guarantee of ultimate quality. What counts is how far you are able to go, not how fast. Dorian Yates, for example, who is incredibly mas- sive, didnt even begin serious bodybuilding until his late teens and early twe