YOU ARE ALL YOU HAVE. HEALTH IS IMPORTANT

SLEEP, RICHES AND HEALTH, 

TO BE TRULY ENJOYED, 

MUST BE INTERRUPTED

ROBBY ROBINSON AND ARNOLD "THE OAK" SCHWARZENEGGER - GOLD'S GYM VENICE
OLD SCHOOL WORKOUT PHOTO SHOOT DURING FILMING OF PUMPING IRON
▶ www.robbyrobinson.net

DIARY OF THE BLACK PRINCE -

WE WERE ONCE TRAINING PARTNERS. THOSE WERE THE GOLDEN DAYS OF BODYBUILDING. "THE OAK" WAS THE KING. AS TIME HAS PASSED WE REALIZE WE ARE GROWING OLDER. 

THERE IS SO MUCH WE CAN DO 

TO RETAIN THE YOUTHFULNESS 

OF OUR YESTERDAYS

MY WISH FOR MY FORMER TRAINING PARTNER, AFTER READING HIS RECENT ARTICLE IN NEWS-WEEK IS THAT HE MAKES AN ATTEMPT TO RETURN TO THE GYM AND NOT COMPLAIN OF THE BAD PHYSICAL SHAPE HE IS IN. IF THERE IS ANYBODY THAT CAN DO SOMETHING ABOUT THEIR SITUATION IT IS THE GOVERNATOR. 

IF YOU WANT THE RAINBOW 

YOU HAVE TO PUT UP WITH THE RAIN

ARNOLD TOLD NEWSWEEK THAT HE FEELS GREAT ABOUT HIS ACCOMPLISHMENTS, BUT HE'S UPSET ABOUT HIS LOOKS:

"I'M NOT COMPETING, I'M NOT RIPPING OFF MY SHIRT AND TRYING TO SELL MY BODY...WHEN I LOOK IN THE MIRROR AND REALLY LOOK, I WONDER WHAT THE (BLEEP) HAPPENED HERE? JESUS CHRIST. WHAT A BEATING!"

* * *

"STRENGTH DOES NOT COME FROM WINNING. YOUR STRUGGLES DEVELOP YOUR STRENGTHS. WHEN YOU GO THROUGH HARDSHIPS AND DECIDE NOT TO SURRENDER, THAT IS STRENGTH. YOU GO BACK TO THE GYM AND YOU JUST DO IT AGAIN AND AGAIN UNTIL YOU GET IT RIGHT. "

ARNOLD SCHWARZENEGGER

Link to the Article about Arnold Schwarzenegger in Newsweek

PEACE , ROBBY

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


CONSULTATION Services via Skype / phone  - ▶ www.robbyrobinson.net/consultation.php

© ROBBY ROBINSON ▶ www.robbyrobinson.net ▶ info@robbyrobinson.net

SUGAR AND SPICE AND EVERYTHING NICE

MISS SUGAR AND SPICE 

WILL GET YOU EVERY TIME

IF YOU LET HER

BODYBUILDER TEMPTED BY SUGARY TREATS 
MUSCLE BUILDING ANIMATION BY ART BINNINGER
Robby's CONSULTATION Services to answer your questions 
about bodybuilding, old school training and healthy lifestyle
 ● www.robbyrobinson.net/consultation.php ● 

DIARY OF THE BLACK PRINCE

WHILE GROWING UP, CANDY AND BREAKFAST CEREALS WAS SOMETHING I ENJOYED FOR A VERY SHORT TIME. 

WAY OF SUGAR IN YOUR BODY - PART I 
BODYBUILDING MUSCLE ANIMATION BY ART BINNINGER
● www.robbyrobinson.net//anabolic-pack.php ●

AFTER SEEING ONE OF MY SCHOOL FRIENDS THROWING UP CHUNKS OF CANDY AND BLOOD AND BECOMING SERIOUSLY ILL AND GOING INTO CONVULSION, I TRADED THE CANDY / CEREAL THING FOR FRUITS AND NUTS.

SUGAR INTAKE

IS A FACTOR

IN MANY DECEASES

THE SWEET SUBSTANCE STIMULATES THE PANCREAS TO PRODUCT INSULIN, WHICH IS NEEDED TO METABOLIZE SIMPLE CARBO-HYDRATES. 

WAY OF SUGAR IN YOUR BODY - PART II
BODYBUILDING MUSCLE ANIMATION BY ART BINNINGER
● www.robbyrobinson.net/books.php ●. 

HIGH INTAKE OF SIMPLE CARBO-HYDRATES RESULTS IN AN OVER-STIMULATION OF THE PANKREAS THAT "WEARS OUT" THIS IMPORTANT ORGAN

WHEN THE PANCREAS CANNOT HANDLE THE SUGAR INTAKE, DIABETES, HYPO-GLYCEMIA ARE THE RESULTS. 

THE PANCREAS IS ONE OF THE MOST IMPORTANT ORGANS UTILIZED BY THE BODY TO PREVENT DISEASE. 

DON'T LET ALL YOUR HARD WORK IN THE GYM 

BE CANCELED OUT BY SUGAR!

MAKE SOME CHANGES!

SOMETIMES THINGS FALL INTO YOUR LAP AND YOU REALIZE HOW IMPORTANT IT IS AND IT DESERVES YOUR FULL ATTENTION. 

THIS IS YOUR HEALTH
TAKE TIME AND MAKE CHANGES!

SODIUM LOADING FOR A RIPPED PHYSIQUE

I HAVE ALWAYS BEEN NATURALLY LEAN AND MUSCULAR. AT A VERY YOUNG AGE I NOTICED HOW MY MUSCLES RESPONDED TO EXERCISES I PERFORMED EACH DAY WITH JACK LALANNE. MY KIDS ARE ALWAYS TELLING ME HOW MUSCULAR MY GRANDSONS ARE. 

HAVING GOOD GENETIC CODING, MOTIVATED, TO NO END, WITH A LOVE FOR HARDCORE TRAINING. I EAT LEAN YEAR AROUND, HAVE BEEN DOING SO SINCE I WAS A KID. MY BELIEF IS ALL OF THOSE WORKING PIECES MAKES IT EASY FOR ME. 

JUST LOWERING YOUR SODIUM INTAKE WILL SHOW MUSCLE THAT WAS NOT THERE BEFORE. 

ESPECIALLY IF YOU ARE GOING HARD IN THE GYM. 

IT IS VERY IMPORTANT TO MAKE CHANGES, IF THINGS ARE NOT WORKING OUT LIKE YOU THINK THEY SHOULD, WHILE PURSUING YOUR DREAM. IF NOT, YOU WILL KEEP GETTING THE SAME RESULTS. 

I EAT ONLY ORGANIC FOOD SOURCES WITH LOW SODIUM INDEX, I CONSUME SOME SEA SALT WITH EACH MEAL. OVER THE 3 DAY PERIOD, I SLOWLY INCREASE THE SODIUM EACH DAY HEADING INTO THE COMPETITION. THIS GIVES MY BODY 3 DAYS TO LOWER THE SODIUM & WATER LEVELS IN THE SKIN, UNDER THE SKIN PLUS THE MUSCLE TISSUE. 

ONCE YOU DROP THE SODIUM, ALL THE WATER YOU WERE HOLDING IS TRANSFERED DIRECTLY INTO THE MUSCLES, LEAVING YOU WITH A HARD, DENSE, MUSCULAR PHYSIQUE. 

EVERYTHING TO SOME DEGREE HAS SOME SODIUM. I DROP THE EGGS AND EAT MORE FISH, LEAN-BEEF AND TURKEY. AVOID FOODS THAT INDICATE HIGH SODIUM CONTENTS. IF YOU STAY AWAY FROM PACKAGED AND CANNED FOODS AND EATING OUT A LOT, YOUR SODIUM LEVEL SHOULD BE IN A GOOD RANGE.

STAY AWAY FROM DIURETICS OF ANY TYPE. 
THEY KILL. 

MODERN BODYBUILDERS LIVE A DANGEROUS LIFE. THE DEATH RATES, STROKES HAVE GREATLY INCREASED. THE DEATH LIST IS GROWING. O BURKE ENDED HIS CAREER IN A COMA. WARM REGARDS TO HIM AND HIS FAMILY.

I'M ALWAYS AROUND 4-5 % BODY FAT. 

THAT'S ABOUT WHERE I WAS FOR THE SHOOTING OF "BUILT". MY BODY'S NEVER REALLY KNOWN ANYTHING BUT THAT. IT REALLY WOULDN'T BE A REALISTIC PURSUIT FOR ANYONE THAT HASN'T ALWAYS BEEN LEAN THEIR WHOLE LIFE. IT SHOULD BE A VERY GRADUAL TAPERING DOWN AND IF YOU DID THE 90 DAY CHALLENGE THAT WOULD SPUR THE BODY FAT LEVEL TO DROP. THIS WAS DAVID'S EXPERIENCE, AND HE HAS BEEN ABLE TO MAINTAIN A LOW LEVEL (5-6%) EVER SINCE. 

PEACE, ROBBY

© ROBBY ROBINSON ▶ www.robbyrobinson.net ▶ info@robbyrobinson.net

ROBBY ROBINSON (64) 

AND "MISTER MECHANIC" DEAN MURRAY 

DURING PHOTO SHOOT FOR IRON MAN MAG 

- 545 LBS SQUATS - 1400 LBS LEG PRESS - 

QUESTIONS FOR ROBBY

FROM THE OLD DAYS SO YOUNG AND BOLD - 

AGE AIN'T GOT NOTHING TO DO WITH IT 

YOU CAN ALWAYS IMPROVE

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

Q - Why do you alternate light and heavy workout days?

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.

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.

POSING IS ONE OF THE BEST WAYS 
TO INCREASE SEPARATION
OF EACH MUSCLE GROUP FROM THE OTHER

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.

▶ www.robbyrobinson.net/master-class.php

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.

MORE QUESTIONS FOR ROBBY

HARD, DENSE AND MUSCULAR 
205 LBS AT 65

ROBBY ROBINSON - ABS AT 65 - "THE OLDER YOU GET THE BETTER YOU SHOULD GET"

"It’s that consistency in good habits - training, eating, resting, supplementation - 

that’s the most powerful tool in a bodybuilder’s progress and longevity."

RR's NATURAL ANABOLIC PACK  ▶  www.robbyrobinson.net/anabolic-pack.php

Q - The other day you said your abs have never looked so good. How can that be at sixty-four almost sixty-five years old?

ROBBY - I believe the older you get, the better you should get - that if you take care of yourself, age isn’t a number to dread but something to be proud of. I think everyone should take care of themselves. The body functions better. If I want to have a pizza, I can fix it myself. 

I believe in my own style of eating and my selection of natural foods. Cooking myself, I know what’s in the meals. I’ve been this way my whole life. I enjoy it. It makes me feel confident and secure in my lifestyle. I go to bed knowing all my food is digested and my body will rest and detoxify itself while I sleep. 

It’s that consistency in good habits - training, eating, resting, supplementation - that’s the most powerful tool in a bodybuilder’s progress and longevity. I look at things as to whether they will promote life or take it away. 

My training and eating are more refined and specific today than they were twenty years ago, even eight years ago. You do get better with time but like anything, it takes work. There are no short cuts. Don’t let anyone fool you, real bodybuilding and all its aspects is NOT FOR THE WEAK OF MIND.

THERE IS NO ROOM FOR FEELINGS 

IN THE WORKPLACE OF CHASING A CHAMPIONSHIP. 

''EVERYTHING IN THE CULTURE TELLS YOU TO REPRESS YOUR EXPERIENCES AND TOUGH IT UP. THE MOST COMMON WAY TO DEAL WITH TRAUMA IS TO SAY, 'I'M FINE, IT'S NO BIG DEAL', AND BURY IT''.

STATUESQUE

ROBBY ROBISNON -'70s
"Having a small waistline is the key 
to having that statuesque look on stage."

CONSULTATION services over Skype / phone - 

www.robbyrobinson.net/consultation.php

Q - Okay, how did you get such a tiny waistline?

ROBBY - Having a small waistline is the key to having that statuesque look on stage. A well proportioned physique brings beauty to the lights. 

Eating smaller meals is crucial, and doing this consistently over the years has helped contribute to having that same look even at sixty-4. 

As far as exercises - twisting with a broom handle, crunches and vacuums are the only exercises I’ve used on a consistent basis for the last forty-five years.

Questions from a Muscle Mag interview

"NO SCHOCK" IS THE KEY 

TO A BODYBUILDER'S SUCCESS

ROBBY ROBINSON - GOLD'S GYM VENICE, CA 2010
Robby's dietary anabolic SUPPLEMENTS, OILS and HERBS
for muscle growth and fat loss at any age
▶  www.robbyrobinson.net/anabolic-pack.php

Q. You talk about manipulating your eating during your Eight-Week countdown. What does that entail?

ROBBY: My edge over my competitors was always my off-season work and that’s sticking to a great eating plan and handling the same weights I used when on steroids. I’ve just always stayed in shape. Then it only takes little tweaks in my eating and training to get the effect I want, with no major shock to my mind and body. 

‘No shock’ is key to a bodybuilders’ success. I’m eating 3500 calories a day during the first three weeks, then fluctuating around 3000 calories the next three weeks and then they’ll shift to 2700 the final two weeks. 

My protein numbers stay consistent during the program, but I switch to leaner sources the last two weeks - chicken, fish, turkey and fewer egg yolks. It’s the fats and carbs I manipulate, because I don’t want either one to be too low for too long. 

On training days, I want to make sure that my breakfast meal fuels me for my workout, so I’ll eat a large bowl of steel-cut oats and cut the flax oil to a teaspoon. This way I can’t wait to get my hands on some iron. I’m explosive mentally and physically. 

On off days, I’ll switch it around and increase my flaxseed oil and lower my carbs. I up my amino acids, creatine and glutamine.

5-CENT - Robby's companion and best freind
Read about RR's training and life experience, about other legends 
of Golden Era of bodybuilding and what really happened behind 
the scenes of Weider's empire - in RR's BOOK 
"The BLACK PRINCE; My Life in Bodybuilding: Muscle vs. Hustle"
▶ www.robbyrobinson.net/books.php

Q. What approach did you take in your training for this countdown?

ROBBY : I’ve always loved to challenge myself with heavy weights. That hasn’t changed over the years. And since I was in condition going into this program, I started right off handling my max weights, doing the basic exercises. After a couple weeks, I broke it down to where I combined cables and dumbbells with the basics. 

During the last week, I took my body through drop sets and added a couple machines to throw a different angle in the mix. Compound exercises are my favorite; pullover presses, clean and presses. They have the power to mold the overall look of the physique. 

Over the eight weeks I used other tactics to stimulate muscle growth. I’d use forced reps, really focusing on the burn and work to get a powerful muscle contraction and hold it for a two-second pause. I also increased the pace between the sets.

My priority is to get as much nutrient-carrying blood into my muscles as possible. This is volumization of the muscle fibers otherwise known as the pump, and it only happens when all the pieces of the plan I’ve laid out, are in order. One piece missing and it just won’t work.

WRAP IT UP TO THE ESSENCE OF BODYBUILDING

CHALLENGE YOURSELF
TO GET EVERYTHING IN GOOD ORDER
EVERY SINGLE DAY

AND DELIVER ON IT ALL EVERY SINGLE DAY

ON AN UNRELENTING BASIS

ROBBY ROBINSON AT 64 - PHOTO SHOOT POSING  GOLD'S GYM VENICE, CA 2010
Robby's dietary anabolic SUPPLEMENTS, OILS and HERBS
for muscle growth and fat loss at any age
▶  www.robbyrobinson.net/anabolic-pack.php

DIARY OF THE BLACK PRINCE

WEAKNESS OF MIND IS THE DESTRUCTION OF MANY BODYBUILDERS CAREERS FOR SUCCESS. 

THE BODYBUILDER HAS TO LEARN TO THRIVE OFF 

R E P E T I T I O N

YOU HAVE TO GROOM YOURSELF TO LOVE REPETITION, BUT NO MATTER HOW MUCH YOU READ ABOUT TRAINING, AND NO MATTER HOW KNOWLEDGEABLE YOU BECOME THE FOLLOWING WILL STILL PROVIDE YOU WITH THE SECRETS PEOPLE CRAVE FOR IN ORDER TO BUILD BIGGER AND STRONGER MUSCLES.:

1. ARE YOU REALLY FOLLOWING A SOLID TRAINING ROUTINE? 
2. ARE YOU REALLY USING A TRAINING FREQUENCY WITHIN YOUR RECUPERATIVE ABILITIES? 
3. DO YOU ALTERNATE TWO DIFFERENT ROUTINES OVER THREE WORKOUTS EACH WEEK? 
4. WEIGHT TRAIN AT LEAST THREE TIMES A WEEK? 
5. ARE YOU REALLY FOCUSING ON THE COMPOUND MOVEMENTS ON HVY WEEKS AND REALLY USING EXCELLENT TECHNIQUE AND CONTROLLED RHYTHMIC REPS WITH AN EYE ON YOUR BONE'S GEOMETRY ? 
6. ARE YOU REALLY TRAINING HARD ? 
7. ARE YOU REALLY CONSUMING FIVE TO SIX MEALS DAILY WITH THE CALORIES AND NUTRIENTS YOU NEED TO GROW ON? 
8. ARE YOU REALLY SLEEPING WELL FOR AT LEAST EIGHT HOURS EVERY NIGHT? 
9. ARE YOU KEEPING WRITTEN JOURNAL ON YOUR WORKOUTS AND ADDING THAT LITTLE BIT OF IRON ON EACH BIG EXERCISE ON YOUR HEAVY WEEK WITHOUT EVER COMPROMISING YOUR EXERCISE FORM?

IF YOU CAN’T ANSWER "YES" TO ALL THESE Q’s - THE TRUE ESSENCE OF A SUCCESSFUL BODYBUILDER - YOU ONLY HAVE YOURSELF TO HOLD RESPONSIBLE FOR SLOW OR NON-EXISTENT PROGRESS. 

HATE TO SOUND HARSH, BUT THIS IS THE TRUE REALITY.

ROBBY ROBINSON 2011

HARD CORE HEAVY LEG PRESS 1250 LBS

ROBBY ROBINSON AT 64 - HEAVY LEG PRESS 1250 LBS - GOLD'S GYM, MARCH 2011

NO ATTENTION TO ANY ISSUE 

WILL COMPENSATE FOR DEFICIENCIES IN THE

E S S E N C E

YOU’VE GOT TO GET THE ESSENCE 

IN 100 % ORDER

AND NO ONE CAN DO THAT FOR YOU 

OTHER THAN YOURSELF

ROBBY ROBINSON 2011
HARD CORE HEAVY SQUAT 500 LBS

ROBBY ROBINSON AT 64 - HEAVY SQUATS 500 LBS - GOLD'S GYM, MARCH 2011