T = Training:

1. Why The rest System;
Over the years I have trained hundreds of bodybuilders and athletes on my revolutionary R.E.S.T. system of training.
How did I get to develop this system. When I first arrived at gold's gym in 1975 . I noticed many young bodybuilders took the trip from all over the world to the mecca of Bodybuilding "Gold's gym in Venice Ca. Several of them tried to emulate the stars who trained, but many of these young bodybuilders, went home burnt out. Many of the stars took steroids, so there recovery time was a lot quicker. I read an article in "Iron Man" magazine that said overtraining ( overtonnis) was worse than under training.
The R.E.S.T system of training is based on a four day Push/ Pull system. You see when you work your Chest, triceps and shoulders all those muscles work interactive of one another. Why would you want to work Chest one day the train triceps or shoulders the next day. If you do you are working the same muscles two days in a row. When you work your back, your biceps are getting worked as well. So why would you work your Biceps which are the smallest muscles in your body two days in a row. Remember when you train you break down muscle and when you rest , you build up.
If you train your chest,Triceps and shoulders on Monday and your Back biceps and Legs on Tuesday.  If you rest on Wednesday. If you train upper Chest, triceps and shoulders on Thursday. You  have given your muscles ( Chest, Triceps and shoulders) 72 hours of rest. This is the same when you train your Back , Biceps and legs on Friday . Take the weekend off and come back to the gym on Monday with a lot more energy and enthusiasm .
I suggest you train your cardio  2 -3 times a week. the best time to do cardio is after a work out, as you will reach your desires heart rate quicker and with a lot less strain. Always remember not to exceed 50 to 70 minutes of training . That includes your weight training and cardio. Remember you will deplete you glycogen ( stored carbohydrates ) in this time and if you continue to train, you will be breaking down muscle tissue for energy....
 
2. The Rest system ( PUSH / PULL):

Monday Push ( or day 1):

Triceps  4 exercises between 12 – 16 sets.   You can do 3 x12   or 4x 8

Chest  4 exercises   between 12 – 16 sets.              3 x12   or 4x8

Shoulders  4 exercises between 12- 16 sets.               3 x12   or 4x8  

Abs every work out….

Tuesday Pull ( or day 2):

Back ( Lats)   4 exercises between 12 – 16 sets         3 x12 or 4 x 8

Biceps         3 exercises  between  9 – 12 sets         3 x 12 or 4 x8

Legs           4 exercise  between 12 – 16 sets          3 x 12 or 4x8

Calves         3 exercises  between  9- 12 sets          3x12  or 4 x12

Abs every day.

Remember to take one day off between Push ( Monday) and Pull ( Tuesday) . Repeat the cycle again Push ( Thursday)  and Pull (Friday). You can take the weekend off. You can choose whatever days you wish, but always take one day off after each Push/Pull cycle. I group my Triceps, chest and shoulders one day as they are all PULL movements and all work interactive with one another. Why work chest one day and the next triceps and or shoulders. You are basically working the same muscles two days in a row.  I work Back and Biceps on the same day, this is my PUSH day . When you work your back, your biceps are being worked at the same time. Why work your biceps two days in a row. I add legs on the Pull day so as to have a free day after each Push / Pull  cycle. When you take a day off after each Push/ Pull cycle. You rest your muscles for 48 hours or longer. This will accelerate growth.  

Each of these work outs should last no longer than 50 – 70 minutes. This includes 15- 20 minutes of cardio .  which is either cycling or treadmill. It is more beneficial to do cardio after your weights . Your body will reach a higher heart rate faster. This way you will loose more weight, quicker . Also if you maintain a heart rate of 80% of your  maximum. Most bikes or treadmills will give you the formulae based on your age. Maintaining a heart rate of 80% of your max  for 12 minutes will help you , burn fat  .Time spent in the gym in excess of 50 – 70 minutes is a waste of time. Reason being, is that once your glycogen ( stored carbohydrate) is depleted , you start to break down muscle for energy.

I train for 50 – 70 minutes at a fast pace using moderate to heavy weight.  I sometimes strive to do a few extra reps on the last set of each exercise. I use strict form , adding weigh to each set as I go along.  
           
3. The History of the weight machine

     Can you imagine somebody joining a gym for the very first time. When they enter they see treadmills, Steppers and several machines.  For the new trainee , this can be very confusing. When I started to train as a kid, in South Africa . The first gym I joined had lots of Barbells and dumbbell's  and only had one lat machine , which was plate loaded . When I arrived in California in 1975 to train at the original Gold's Gym in Venice. There we lots of weights but one multi purpose machine in the middle. Most of our early training was done with Barbells, dumbbell's  benches and Squat racks.
did you know that every machine developed today was based on the basic  8 Barbell movements. To day we have many various machines, but they all got their start with the barbell. I will take you through the progress so you will have an understanding how each machine was developed.
 
Here is a list of the Basic Barbell  movements, for each of the 8 main muscle groups :
1. Chest : Flat bench press : Also decline Barbell Bench press and Incline Barbell bench press;
2.  Lats: ( upper back) Bent Over row
3.  Lower Back :Dead lift. good mornings
4.  Biceps :Barbell curls ( preacher Bench Barbell curls)
5.  Triceps: Tricep press : Laying triceps extension.
6.  Delts :Shoulder press: Barbell Upright rowing . Barbell shrugs .
7.  Thighs: Squats;  Hack Squats  
8.  Calves: Standing  Calf raises; Barbell on your back   
 
The Basic Barbell movements were then done with dumbbell 's. In my opinion , dumbbells are  the best form of training. Reason is that each side of your body works independent of each side. also you experience , free motion. Unlike the barbell which is very strict in form. The dumbbell allows you to move the weight in a different route each time you move the weight. Thus giving you free motion and working different  fibers as you move each time.
 
Here is a list of the Basic Dumbbell movement:
1. Chest : Decline, Flat and incline Dumbbell press.
2. Lats ( upper Back) : one arm  Dumbbell row. Dumbbell  pullovers on a bench.
3. Lower back ; Dumbbell Deadlift , holding a dumbbell in each hand .
4. Biceps: Dumbbell bicep curls . Hammer curls . Concentration curls .dumbbell concentration curls
5. Triceps: Laying Dumbbell triceps extension. Seated single  arm triceps extension. Triceps dumbbell kick  backs.
6. Delt's: Dumbbell seated Press, Side laterals, front laterals and seated bent over rear laterals.
7. Thighs: Half Squats to a bench with a dumbbell in each hand, this is one of the most effective leg work-outs.
8. Calves: Standing single calf raise with a dumbbell in one hand. Alternate the dumbbell to co inside with the same leg.  
 
The machines that have evolved over the years:
1. Chest: Decline, Flat and incline chest machines. Smith  machine. Butterfly ( Pec machine)
2. Lats (Upper back) ; Lat Pull downs on the lat machine. Seated  row on the Lat machine. Chins  on a chinning machine.  Pull over Machine, cable rows
3. Lower Back. Hyper- bench.
4. Biceps: Preacher Bench machine, cable curls.
5. Triceps: Triceps push down on a lat -machine, you can do front and rear as well as triceps extension, with a rope or the cable.
6. Delts / Shoulders : shoulder Press machine, side lateral machine .
7. Thighs: leg extension, Leg curls, Leg press, Smith machine squats.
8.Calves : seated calf machine, standing calf machine, calves on a leg press machine..
 
There are many more varieties of machines, but they all got their start with the basic 8 barbell Movements.
When planning your work -out program, a good rule of thumb use at least one exercise of each of the above three sections. Remember on chest to work: incline, decline and flat movements from dumbbells and barbells and machine alternating , so as to get the best possible work out. This formula can be used on all your body parts.

4. Contest Preparation

Pre Contest Carbohydrate loading

This is to be done a couple days prior to the contest. You should have your last work out on Thursday morning. Eat Carbs before your work-out . Then you will eliminate carbs, until the evening prior to the contest ( Friday evening ).Once the contest is over , its very important that you go right back to a normal, carbohydrate-based nutrition program immediately after to rev the metabolism back up. 

Glycogen, the stored form of the carbohydrate-derivative glucose, is an essential aspect of the ability of the body to generate fuel for both athletic and sedentary activities. The main storage centers for glycogen are within the liver and the skeletal muscles; approximately twice as much glycogen is stored in the muscles as is retained in the liver. For an athlete who is placing significant demands upon those energy reserves, the consumption of between 8 and 10 grams of carbohydrate per 2.2 lb (1 kg) of body weight per day will be required to keep the glycogen levels optimum.

Muscles that are supplied with appropriate amounts of glycogen for breakdown into glucose, and the further processes necessary to produce the fuel source, adenosine triphosphate (ATP), will lead inevitably to an increased endurance capacity on the part of the athlete. When glycogen levels in muscles are depleted, there is a resulting muscle fatigue, with a corresponding loss of protection to the joint.

When the body is at rest, its energy requirements are 80% from fat stores, 15% from carbohydrates, and 5% from proteins. During exercise, the proportionate contribution from the energy sources within the body changes dramatically. Muscle glycogen and blood glucose (the product of the glycogen stored in the liver) become the predominate sources, with plasma fatty acids (the product of converted fat stored in adipose cells when released into the bloodstream) and intro-muscular fat stores playing a secondary role.

Normal Glucose Range ...

For a person without diabetes, the normal glucose levels should be in the range of 70 to 120 mg/dl. According to American Diabetes Association, the normal glucose range for diabetics should always be less than 154 mg/dl. The normal glucose range for children before breakfast should be in the range 70 to 99 mg/dl. Two to four hours after a meal, the normal glucose range should be between 70 to 139 mg/dl. We will now see the normal range for glucose at different times of the day
Read more at Buzzle: http://www.buzzle.com/articles/normal-glucose-range.html

3 days prior (Thursday)

1. Breakfast Thursday eat carbs first meal, then work out. After this no more work – out . And then stop eating carbs  completely.

2.      Cut sodium out completely

3.      Drink a gallon and a half a day of spring/drinking water

4.      From now on eat only protein. To help spare the protein and help you digest  ,you can eat a spinach salad with balsamic vinaigrette . Do this for the last 5 meals.

5.     A mild diuretic works great to pull out any extra water - use dandelion root & uva ursi (combo) asparagus is also a great natural diuretic. 

2 days prior (Friday)

1.      no carbs at all

2.      cut sodium out completely

3.      drink a gallon and a half a day of DISTILLED water

4.     Chicken/ turkey Fish ,with a spinach salad thru the first half of the day.

5.      For the last half of the day,1/2 you can eat pasta or 1/2 cup brown rice every two hours. No pasta sauce as you must stay away from sodium.

6.      Cut your water intake down to 1/3 - 1/2 gallon of DISTILLED water. 

7. Continue to eat your protein foods i.e. fish Chicken turkey ,Add a spinach salad with balsamic vinaigrette . Eat Chicken , Fish Turkey or Tuna (wash sodium out)

8.      Use your mild diuretic to keep pulling water out. -

Day Of Contest: (Friday)

1.      Pancakes and syrup for breakfast (no water!)

2.     Eat white rice or candy bars, dried fruit ( raisins ,cranberries etc.) .Eat small portions so as to not get bloated. Do this  until the pre-judging...you may whan to eat  a piece of fruit within an hour or two of the judging. Remember that fruit contains water, so dried fruit may be better. Don’t eat too much. I would eat a chocolate bar prior to pre-judging.

3.     If you are thirsty, just eat ice chips

If you feel light-headed at all in the process, keep a gallon of water handy to drink if necessary.  Remember, What you are trying to do is deplete the body of glycogen. Once the body is void of  glycogen. You will look flat. When you begin to eat glycogen ( stored carbohydrates). Your muscles will be like a dry sponge.Imagine a very dry sponge, sucking up water , the sponge expands bigger than normal. This is exactly what is happening to your muscles, they expand bigger than normal. You get a great pump and , when you are dehydrated, with no liquid in your body, your skin is thin and clear and the pumped up muscles look bigger and more defined.    this is just a cool intro to how we control our bodies and make it change...have fun with it!  After the contest, you MUST go back to eating your clean diet, because this process puts some stress on the body, and we don't want to put any undue stress on your body! NO HEAVY EXERCISE.