FROM THE OLD DAYS SO YOUNG AND BOLD -
AGE AIN'T GOT NOTHING TO DO WITH IT
YOU CAN ALWAYS IMPROVE
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| ROBBY ROBINSON - BICEPS PEAK - GOLD'S GYM VENICE, CA '70s "The whole key to bodybuilding is being able to communicate with your body" Robby's BUILT instructional double-DVD ▶ www.robbyrobinson.net/dvd_built.php |
ROBBY - Rotating variables has been an important part of my approach to bodybuilding.
I’m always rotating the different parts of my plan. I rotate a set selection of foods, supplements, exercises and my training workloads. It keeps the body confident about what to expect, but at the same time on its toes - guessing and excited.
The whole key to bodybuilding is being able to communicate with your body. I think the light-heavy approach has saved me from injuries and getting burned out. The idea to alternate light and heavy goes back to my early days of lifting in Tallahassee. I split my love for focusing on the muscle, and my love for challenging myself with heavy weight.
I’m always rotating the different parts of my plan. I rotate a set selection of foods, supplements, exercises and my training workloads. It keeps the body confident about what to expect, but at the same time on its toes - guessing and excited.
The whole key to bodybuilding is being able to communicate with your body. I think the light-heavy approach has saved me from injuries and getting burned out. The idea to alternate light and heavy goes back to my early days of lifting in Tallahassee. I split my love for focusing on the muscle, and my love for challenging myself with heavy weight.
Q - What number of reps, exercises and sets do you do?
ROBBY - On my heavy days my reps are 8 to 10, and my lighter days 12 to 15, sometimes as high as 20. It’s like I’m using a different set of paint brushes - a heavy stroke one time around and the next time I’ll go back in with a lighter stroke, for detail.
I’ve always seen training as art; you’re able to create that muscle, if you really focus on it. It’ll look exactly how you want.
As far as the number of sets and exercises - it seems I’ve paid my dues because now with muscle maturity I’m able to get the effect I need from my workouts with less sets and exercises than I needed over the years. But you better believe, one of my sets, with the weight I’m handling and the mental picture I have of the isolated muscle group, is probably more effective than another person’s entire workout.
I’ve always seen training as art; you’re able to create that muscle, if you really focus on it. It’ll look exactly how you want.
As far as the number of sets and exercises - it seems I’ve paid my dues because now with muscle maturity I’m able to get the effect I need from my workouts with less sets and exercises than I needed over the years. But you better believe, one of my sets, with the weight I’m handling and the mental picture I have of the isolated muscle group, is probably more effective than another person’s entire workout.
POSING IS ONE OF THE BEST WAYS
TO INCREASE SEPARATION
OF EACH MUSCLE GROUP FROM THE OTHER
TO INCREASE SEPARATION
OF EACH MUSCLE GROUP FROM THE OTHER
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| ROBBY ROBINSON - POSE DOWN ON STAGE '70s
I’ve always seen training as art; you’re able to create that muscle,
if you really focus on it. It’ll look exactly how you want.
|
POSING DETAILS EACH BODY PART
INTO AN ANATOMY CHART OF MUSCLE.
Q - What’s your take on cardio to loose weight and get in shape, and how much did you do in your eight-week plan?
ROBBY - I’m in it for the long haul. Bodybuilding was never a means to an end for me, but a way of life. Using that approach in my decision making has always lead me down the wiser road.
It’s probably strange to hear a bodybuilder say - the body is delicate, but it is. Overdoing anything will wear the body and mind down. A lot of cardio and over-training wears the joints and ligaments and tendons down and sets you up for injuries.
Food has always been my biggest ally in creating a conditioned, ripped physique. I’ve seen miracles happen with the right eating plan. That alone will create a popping metabolism, weight loss, muscle growth, high testosterone and energy levels plus beautiful skin and hair.
Yes, I always thought beauty was a big part of bodybuilding. With a good eating and lifestyle plan, weight loss will happen at the right pace. It’s about conditioning the mind and body to a lifestyle.
My cardio plan is 15 to 20 minutes after my three workouts a week. I like to alternate between a flat and a high incline every minute. I definitely don’t hold on when I walk on the treadmill. I think it’s better for your overall conditioning. Some sessions you will find me ski walking on it. I didn’t need to change this format during my eight-week countdown.
It’s probably strange to hear a bodybuilder say - the body is delicate, but it is. Overdoing anything will wear the body and mind down. A lot of cardio and over-training wears the joints and ligaments and tendons down and sets you up for injuries.
Food has always been my biggest ally in creating a conditioned, ripped physique. I’ve seen miracles happen with the right eating plan. That alone will create a popping metabolism, weight loss, muscle growth, high testosterone and energy levels plus beautiful skin and hair.
Yes, I always thought beauty was a big part of bodybuilding. With a good eating and lifestyle plan, weight loss will happen at the right pace. It’s about conditioning the mind and body to a lifestyle.
My cardio plan is 15 to 20 minutes after my three workouts a week. I like to alternate between a flat and a high incline every minute. I definitely don’t hold on when I walk on the treadmill. I think it’s better for your overall conditioning. Some sessions you will find me ski walking on it. I didn’t need to change this format during my eight-week countdown.
Robby's dietary anabolic SUPPLEMENTS, OILS and HERBS for muscle growth and fat loss at any age ▶ www.robbyrobinson.net/anabolic-pack.php
E-mail Robby for CUSTOM training, nutrition and supplementation plans, single training sessions and consultations - ▶ info@robbyrobinson.net
BUILT- Double DVD - Robby's philosophy on bodybuilding, training and healthy lifestyle, and his workout approach for your best results ▶ www.robbyrobinson.net/dvd_built.php
MASTER CLASS - 4-day one-on-one intensive personal training with ROBBY ROBINSON in Gold's gym Venice, CA and nutrition & supplementation seminar - ▶ www.robbyrobinson.net/master-class.php
Robby's CONSULTATION Services to answer your questions about bodybuilding, old schoold training and healthy lifestyle - ▶ www.robbyrobinson.net/consultation.php
E-mail Robby for CUSTOM training, nutrition and supplementation plans, single training sessions and consultations - ▶ info@robbyrobinson.net
MASTER CLASS - 4-day one-on-one intensive personal training with ROBBY ROBINSON in Gold's gym Venice, CA and nutrition & supplementation seminar - ▶ www.robbyrobinson.net/master-class.php
Robby's CONSULTATION Services to answer your questions about bodybuilding, old schoold training and healthy lifestyle - ▶ www.robbyrobinson.net/consultation.php
| © ROBBY ROBINSON |
| ▶ www.robbyrobinson.net |
| ▶ info@robbyrobinson.net |
7 comments:
Robby, you attribute your leanness mostly to diet and weight training, and down play the role of cardio. Would you mind describing a day of eating for you during maintenance? Most of us reading your blog and following you probably already "eat clean," but where we lack is structure. It would be amazing if you could give us a glimpse as to how you PLAN your meals. For me, I eat all the good foods you recommend- healthy fats (from fish, olive oil, flax oil, and lean grass fed beef, avocado), clean burning complex carbs (oats, sweet potatoes, whole grain bread/pasta, peas, corn, carrots), and some fruits like berries and oranges. However, where I am sure I fall short is understanding how to properly prepare meals for the day. Could you help us out?
Also, I hear you are writing a recipe book?! When is that due out? I simply can hardly wait for it!
Thanks for all of the help and continued inspiration.
All the best,
NRH
Photo #1- amazing bicep peaks
Photo # 2- razor sharp definition & superb conditioning.
NRH-WHAT I'VE SEEN WAS BACK IN THE 80'S BARBELL AND DUMBBELL WORK WAS THROWN IN THE DUNGEON. THE AGE OF MACHINES HAS TAKEN OVER. BODYBUILDERS NEED TO GO BACK THE ONLY WAY TO BUILD A THICK OTHER-WORLDLY PHYSIQUE. I WILL CONTINUE TO STRESS USE OF THE BASIC BODYBUILDING EXERCISE MOVEMENTS NEED TO BE RE-APPROACHED WITH A VENGEANCE. WOLF PACE 5TH AFTER COMING OFF THE MACHINE MINDSET. ALL MY 7 MEALS ARE WEIGHED DOWN TO MY FOUR OZ OF BROCCOLI TO THE FOUR OZ OF BEEF. MY AEROBIC ACTIVITY IS ABOUT 45 MINUTES A WEEK. ONE MINUTE FLAT ONE MINUTE ON LEVEL-15. COMBINE THAT WITH TIMETABLE MEALS WILL PRODUCE A POWERFUL ANABOLIC MUSCLE MACHINE. MY VIEW WHEN IT COME TO THOSE WHO LACK IN MUSCLE STRUCTURE, WORK FIRST ON BUILDING MUSCLE SHAPE SUCH AS DIPS PUSH-UPS, LUNGES, CHINS TO THE NECK, FRONT SQUATS, LEG EXTENSION, LIGHT WEIGHT SIDE LATERAL RAISES, TO NAME JUST A FEW. GET OFF MACHINE WORKOUTS FOR A WHILE. THEN YOU WILL START SEEING SOME MAJOR RESULTS TAKING PLACE. RR
BREAKFAST- 9/TWO YOLKS SCRAMBLE EGGS IN ORGANIC OLIVE OIL, 4-0ZS LEAN BEEF MEDIUM WELL,ONE -SCOOP OF GLYCEMIC BALANCE PROTEIN IN WATER.
YOU HAVE TO EAT A GREAT BREAKFAST.
RR
NRH-I FORGOT TO INCLUDE THE TABLESPOON OF CASHEW BUTTER AND THE I/2 CUP OF STEEL CUT OATS. MY EATING PLAN OF 7 ARE POTENT MUSCLE BUILDING MEALS. YOU NEED TO HAVE LEAST 10 AMINO ACIDS BEFORE AND AFTER YOU TRAIN WITH 20 OZ OF WATER.
RR
Oh. Okay, I was thinking..."where are the carbs?" So, I'm glad you added that you eat steel cut oats in AM as well. I have found that, at least personally, I cannot achieve a pump if I do not have a small amount of clean carbs in my stem. I never go overboard with carbs, of course, but I do think they are necessary, as long as they are from good sources like oats, whole grains, peas, carrots, brown rice, quinoa, and sweet potatoes. my carbs are still quite low, by typical american standards, at at least.
Your post/advice is really helpful. Thank you RObby. you are the greatest inspiration out there, and I have been implementing your advice and noticing profound changes in my physique. Keep up all the great work. You look fantastic! !!
If you wouldn't mind, what's a typical lunch and dinner like for you? Do you tend to leave starches out at dinner? I am trying to, on most days, unless Ihad a very hard workout. But yes, a typical lunch and dinner for you would be very, very helpful to the beginner weight trainer like myself.
And the recipe book? Do you have an expected due date for it? I can assure, I will be one of your first and most avid customers when it does arrive!
Thanks so much for everything. You are an amazing person and inspiration. Keep up all the great work. And, by the way, if I had to guess, I'd say you're at least 20 years younger than you actually are. AMAZING! A true PRINCE!
Your loyal fan,
NRH
Hi RR, i wanted to ask back in the 70's, what was the the diet like was a no carb high protein and fat diet??? if so how can you have built so much muscle without carbs??? could you give an example of that diet??
Thank you for the knowledge
JD
I am not sure why but to me your 70's physique was about as perfect as a human can look. Not that you had a bad year :)
Anyway, as a tribute to that 70's way of life I started doing full body workouts. I have not had this much fun in years! I have noticed some very positive things from this.
Interestingly after 5 days in a row I felt more energized not beat down. I was concerned about over reaching but I feel great. I am keeping the workout to 1 hour but fast paced. Nothing like ending a workout with front squats!
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