ngton Darden, Ph.D. ye DAYS! See ec Ty Pern gt) PLEA All-new explosive POU Surefire tips on Preeti il esteem One my De = Oe Cae ee ec See at CeCe Le eateries Trace ie ee sat hersPeron oaks republics by ‘Tha Pea Puig roy 200 Hadi fren ‘ewe ar, 10018 ‘onyraht 1882 Exagton Barden, PD. Al gts ‘exer, Tis hol, parts tart may not ‘epradecet any ae wie person Push ‘tmftaneasty anata LUseary of Congrest Catal Patan Data arden, ratn, 948-- gue muscles 42 tatty tage ar poteprapis hy BE, °. n, (90 0.39051700-5 (a. paper) 1. Bey. 1 Te, Te: Bigs sce santo tye, GWGAU.5.5¢ 1082 slater oP a7 5420 Book design «1802 by Marta Masta ‘ave dai 1082 hy Phodhe Lou aly Fron and ack cove sbtogeapbs 2B ax Pltared on ra and bck cer: Hod WD nate Unites Sats of Amartca Veaase7eo W Wis be pened on act-an paper. ‘ther oes of ataeast ‘by Eagan Dares, P.2. we ‘acsve cies 18 West ‘Super ar-armaty Boateng The Rates Dt fw tase Bay Fat Canaan ar Feo The Aes Gee 0 Sports Medicine Tha seis Book Tha athe Mert Book The Ruehes toma Tha gtivs Seopa Soot Tha Rach Abrcod Boog Baok Tha tok F-totescs kaarer (Ars Saks 110 ig tery Ways tape Tow Bodog ‘2 ays tna ech ait tie od Fetish ‘on pr ersy Botany AcarewrpeHenT3 ‘yell tank goes a Tox Cuniaghan who, maaan to tha plop, Appreciation een te Rated Jen IaeyWatnan,swrers a the Astin Gym i chanson, Th highs retin Lo hs ak wre ‘aly ma and wean, Pronk tat rb shit tet flow thee ratings witht a piyeca's appro. eore begiaiag any nels atria program, aays sant th you dct.CONTENTS 7 Muscles and Survival 102 Day 20: Contra-Lateral Combination 108 11 Day 21: Steep Guldelines 10 Day 22: Progress Check 14 17 Day 28: Parallel-Grip Pulldowns, 18 $ Day 24: Long and Short Muscles we Week hy Week 21 Day 25: Dark Eyes and Leanness 128 Day 28: Calorie-Dense Blender Drinks 130 Day 27: Layotts and Vacations 134 138 Day 29: Neyative-Only Routines az 34 Day 30: Soreness, Cramps, and Water 148 Day 31: Indirect Eftect 150 38 Day 32: Overall Body Tral 154 42 Day 33: Strength Vorsus Size 158 Day 34: Harder, But Brietor 182 168 Day 38: All or Nothing! 70 Day 37: Metabolic Work 74 lid Strength, Not ‘Day 38: Relaxing the Face 7 Demonstrate it Day 39: Non-Strenuous Hobbies 182 Day 10: The Most Dangerous Repetition 66 Day 40: Concentration 8 uper-Siow Techniques: Day 41: Super-Siow Cats 190 Day 42: Conquering Emotional Momentum 194 Bigger Bodies 198 ; Bigger Than Ever 202 Day 18: Left Lower Body, Right Train intensely! 204 Upper Body 90 Eat Nutritiousiy! 205 Day 17: Dominant Arm Smaller ‘94 Rest Adequately! 208| GETTING BIGGER! z 2 i & i i i te B es ae u if 4 ele |= wiz 2) aI ele] | Biel Ic Blades Sl Blois =E|ZI5| tie ells" | Fara Fels alee ZINE IE al slsls! Se th te 28 In workin know that bot also n thelr resting, 332: oe 2EEE| certain extent, the they poco ‘i ful ele! vides 2 day-t0- sible ok aa iow tho. vid Ha ass 2-day st what todofor 42 days tage as ly ‘CLES. Bocause BIGGER MUSCLES | jot exactly eg iecetil Sse22 i 3 i ig = a ateee HERE anal reteeS a Siren ese a : u mulatos muscular growth, ote te eo ‘bodybuilders spend leswnich doit to permit Se er i mbar allot tne changes within a muscle must the collar level. Taree factors rest ha i imusci mist be ou eee with necessary mitts 1 0m, and nutrients tnekeyrequrennts orscuae pa cult part is getting the ust right bal wi faving toil or too much tay factor: INTENSITY: OFTEN THE IGNORED FACTOR “il you've never vomited from a set of barbell curls," sayg Arthur Jones, the inventor of Nautilus upment, then you dn‘ kaow the ‘meaning a nigh Wey summed it up bot i a comment he Hoffmann, a'champion in women’s jensity training really working?”‘Betsy asked Kelh, lth was haitway through the 42-4ay program and had already packed on ever “Fis Fi orking,” replied Keith. “ts the hard- Rearrmtnetenen , srowth stimulation Is similar to turning at Aflccothe switch turns onthe ieee at coher niamaieena skal a ear cea muscle without hard are not willing 10 OPK ‘muscle size. Dont be erat donnds on progress cach workout. Progress is Gti es. ‘to change, “siernart ‘a smooth lowering. = targeted jmuscies overloaded throughout the wonrean vena reset slat ihamacinelsperts i —-, ination wor, ach eption sto tat at as "Secs tv lain cal up i -siow ts wi mast ymca rer afer = Si a anh ym testy ng ichmax. ‘timinan and marmum recarery spireernbant ratesPeer eer performed infrequently. ¢rom the seacoast in adie sometimes all 10 mineral. An adine def win ts ie ais a a pa sweling of the thyroid their other functions, 3 he uli aan aren nae ons are phas able role your hoy ih AEE ER Lge mums i aa ie ii HH Guede BEBE zi ‘Some ity different but thaytein and calcu ‘ey wi amt ha ad cai, you very ly wl gt ren ‘more additional minerals are essential in your body ‘smoothly. These min ral, Rewover, are usualy istactory ‘Snotits by a well-chosen variety ofots. aauewernes otha proper fenctonng ot nerves can get al ny soloed a a wastes or may accumulate and be det Soa your heath ins witout medical aivce may en- satya compte am so nee thets ots tha continent amis bu tar Va fare unary oe tain, ofthe funeions a it foo that a on thle sures Vitamin A ae, meee tet sacra vesotates ascent “ley ee eciaattciia ect alt “i Ba ee art arta a ularly B12 and follc acl hlp prevent anemia, Vann B12 ean aly ron, caaiower, Infos of nia ori. Flic acids presont in ar ‘st amounts in organ meats and dark Seat, Cont swrtyo am Bec aire tae Scant geet en vegeta = Vitamin (Ascorbic Aid) Ascari acid helps frm and matin camet stl nth jour ny en teeter Strengthens tho wal verses also ‘stn normal tooth and bone lormatin and si iain in, anes, Or verrit eich Sources nlude tomatoes, roccol, cab an ‘moter Sears tong * Canad tnt tat uty provi tr nevi we ea ara oe ior an te the "¥en fr welgnt, tats aa mars than twiea wg ‘much energy, or cal nydrates or prtaie foe also carry the fatsoimig amine A, , €, and K, and they perform the following ‘ninetions: ‘Your body does not manufacture jnololc ac must be provided by fond found subst nts In many oils that coSnacks tated pots atiriet, a eieao with for ar coKsd with pote slogans ihren arate ‘of energy for humans. Cal ‘et licae, a5, torminwtichsrttesanfsipars are caedy cas Ie nro or nay procests sd er actiny a aro, A apres aa, . arbonyarats as help yaar body To gest lent. ‘The chiot sources of starch are grains such 23 wheat, oats, corn, and rice. ‘rom ‘rains are jlour, ‘macaroni, spat Grits, uraads, and breakiast es, oes, and Gry beans and poas are ais Art ant eso sae er ii enay a othr Suse, ny, ‘ad syrape are concentrated Sources i yoqurticbese grou ‘rm. Meptale ed Earea Gren whichiit tel babii = rT of the 4 this ep your have to oxar- svaholi 22 ‘method | recomme ee meee ie orenimate numer ea say Eing process and the record involved, organized dally det tor Keith Vid to follow. ihe Kath was consunin m i cnloren Near eae of nent his normal ond nai Seer uch a shake are included on Day 28. irate a raga eve hen Ira Here athe nan iattoreeareas ‘Meeks 1 and 2—Three-days-i--row salt routine, sucdays por week. ee (Mook 3, Monday nd Wednesday: rat omer boty, day and Thursday: et lower boty, me I ce a na, Ty an ay toa er Se Mat an 6s ok we vit gad bts" feat eage, am nts we ' trained bth Nth and Dad alii well worvouts-Avecort fete aay Schedule ana hs werkoilty wort sxorine, Daundages, reptions, an progress ae ise i the 2a ecto, Some otis avorta aisle propriate blank spaces is pre- tay today proce. syouresgonsinty tpn, aya organize ‘and Keep track of your eating, exercising, resting for the next 42 days. Dotty soil eure th bet aossibe results vi plarantos that you il go gger. ‘BASIC FOUR FOOD GROUPS FOR BODYBUILDERS ‘itsi¢— wuwun Serving Sie Food SourcesDR. ELLINGTON DARDEN'S BIGGER DIET: for Keith ‘WEEKT TOTAL CALORIES: 5,500 PER DAY DATE: FOOD GROUPS (kd 1,800 Calor Shake) RECOMMENDED DALY SERVINGS MEAT Ooo wo MILK. ] ornate —] 25 BREAD/ 1 CEREAL LI 25 OTHER Fo00s sane | s2_ oT DR. ELLINGTON DARDEN'S BIGGER DIET: for Keith WEEK 6 TOTAL CALORIES: 8,000 PER DAY DATE: FOOD GROUPS _(Add 2,800 Calorie Shake) [RECOMMENDED DAILY SERVINGS MEAT 8s MILK JP LJ L_ 8 FRUIT) r VEGETABLE [ l 8 ‘BREAD/ CEREAL J | | 8 OTHER Foops @DR. ELLINGTON DARDEN'S BIGGER DIET: for David WEEK 1 TOTAL CALORIES: 3,700 PER DAY DATE: F000 GROUPS RECOMMENDED DAIL SERVINGS ‘MEAT I i Ey 65 MILK IL 6 wm (17 JCICICICI] [ isse) | 25 BREAD/ 7 CEREAL L_] 25 OTHER CL] Foops |DR. ELLINGTON DARDEN'S BIGGER DIET: for David WEEK 6 TOTAL CALORIES: 5,200 PER DAY DATE: FOOD GROUPS RECOMMENDED DAILY SERVINGS ei tes Cate (| fa MILK = pum 1 ] veceTale |) J 8 BRAY =] > | CEREAL L OTHER J -— Foons L L LDR. ELLINGTON DARDEN'S BIGGER PROGRAM Date Height ‘Weight CIRCUMFERENCE MEASUREMENTS Neck Right upper arm Left upper arm Right forearm Left forearm Chest Waist Hips Right thigh Left thigh Right catt Lett cait ‘SKINFOLD MEASUREMENTS: Right chest Right abdomen Right thigh TOTAL PERCENTAGE| al BEFORE GETTING STARTED: TAKING MEASUREMENTS lrg Inementy une meesurneats a8 2 drain won 1 aye 20h Ctratay mcmared i emster inch arin is big ‘ig, And anything above 19 inches must research, which spans over 30 Tour muscular arms that wcti- 98 around the waist at navel rzonal plane bo nt pal a a, we Seeore mist ion , well-tefined bodybuilder will have a body: {at evel of under 10 percent. Some champion now 8 porcent. ea stony ne i med be fora your worout You an then record your boy an Your wordou shot above ie da. GY EAY Fon near RESULTS eter tn sate, rend nag hereto and guay he Fsuts that nth and avd ato, u'l sc tet some phenananl pans wore made: eae ard gee 70.4 ponds a Kal = : a 5 3 3 pounds in only sx weeks. in circum migzsuroment, each added an average of While you may not resister the same degree of mi ‘pouty fhe sam yee caer Jour pnt Fle bronran erat day ada, ait ces bronise tnt yo wort be claponnog tte Yur mess aro jy to get blgperBiGGeR MUSCLES in Bet rea Set a2taystte ni je eee ad nen aff Heeelil he cuit Ente iis Hlgitetilé Hi gEiS"scgeee Hu eels IPH aue Pee eitsiee aut a LITDAY 1 RECORD Tat a faeimae | 1 Tears as Teese i bac i Seatwinneton | 225 eycatrace | 80 eccarram | 225 int. | owt. | | [| | aaDay 2 you'l be working your shoulders, upper st. There are four pre-exnaustion cy- shoulders, one for upper back, and one IF important to move Mucky irom exer. to exercie within a cyce. Hare's the how: of a t warduntl your bands ara shoulder Iva aes your enews sit tar ti one na Press with barbell: Do your bench smoothly, and avoid the lock-out raed My with Gentoo: Wie yg enc wi smb ort yur che amon a ss sa fees atom an cometary posing. fata he fede syn 10 secom soy the some res {aie op poston vari syn aocones, hey oo eat smeciny in socons, harping your eon tre and lightly touch fe ba fo Your neck. Prass8 @| +a oa) | ogUPPER ARMS, Sseemecencane FOREARMS, siicisvzzesmnccznse Bic sell 0 seeds ne in Your hands upward and outward eon a work a ‘harder. Climb to the top pasition oda aay WW seconds. Cimh back an repeat agli etesion wih oe dental: Yl uh hots and pres copyaur enews se eyo ears Beat Your shows at twer the semi bling your Tato dome low Back Toth top i Your elbows our le. Ol your hand ioe Sec nine ein So . sion atthe tit ean, scant ture {hn ore ceca ve Aeverse curl with babel: Curl the barbell oi. Practica ict orm willbe stimulated te grow 0 "way neck mace: The Wants neck com i fore earn State ak eiewae our arma. Let your feet drop a3 fewe posal rae ara Then try to Pt yourbesd nhs Cot. hal, do ot bend your ara. ‘Look down a your hands, and curt the bar slowly in 10DAY 3 RECORD KEITH'S SCHEDULE ‘YOUR CALORIES: WORKOUT EE cre or —— toe maaan tack = are a : —— |e | are ae \? oo Pee 2 — # — e+“ — a | Btwt, eae ¢ fa % e = e — - = @ iy ans EG a ? = - al | = a $ — @ - oes cal — = a @ : eae a a Boe |WHY SUPER SES EFFECTIVEAfter the fiest three days you should be pleasantly sore. Mast ofthis soreness should ear avr the next Tew ayssince yout repent routes inthe same order. ‘You stow sea Be catching ont te eatin plan, Perhaps you've already added several pounds of body weight. Keep eating these calories an adhering to those super-siow repetitions and your body Is ier SEIS mean coat secre etna ta rial genraecmes ieee tee Ga art esas arma hase le hey Sar. ss Hore macle force: isokinetic evaluations ot Eee, See ea me envy wel oct eae maximo esis tece develapen itDAY 4 RECORD ‘YOUR CALORIES 1 mf HH 288 EITH'S SCHEDULE f a; 58s: iit i, . iid Hi id Hl WHEod rote ri cisnoha breathing ot suring each super slow ret tran yet tae our eeDAY 5 RECORD ‘Wate at teal fea = ior [once em 8 — |aeer [9 —— [ize [9 — (oo | —— |e F] | — [ee | ¥ — —~ — — |eesr | 9 ro o = (eee F — — [Fewer | 120 i aaa ——— |aer | # — - = |e # con = hoe fees — Soup, us |THE ALMOST PERFECT EXERCISE oe wre can ih bara ies uans arene re inp rsttanes tat imatacheet seas re tironghout nemovenet as Ae els shorten ro i gerne au iran geri yraaerh seiner! Sameera erie iietraets eames aie coc san forward with our a ee yur ally tepals a er heels whieh brags ina acon The isolation ofthe forearms se ea an te ett enth raat mak ont allow this to happenin your training. Stick with covect arm and your fred wil row 33 imeh foster rat.DAY 6 RECORD KEITH'S SCHEDULEHITT rw ed Panett eo 7 Meee ey Enea Pi ee Loomer er eee Pacer cM) a Porat eM cat TIER TA as SE TO eee TT Po Ps rR eS Ponape erin Se ey Por Pra eg eee ere toa fot ree gem ac rol sor ath ck i a at F peter Co oe eaCM late abnormal growth ag much a5 possible Tn Ea ra erie er OC i URC a Poe oT oir ae at PTET eerie oA PU a a ehDAY 7 RECORD ‘KEITH'S SCHEDULE ‘YOUR CALORIES ‘KEITH'S FAVORITES ae "5 pound ieaa pround sina 2 ounces Braachwelger Sausage) 4 lablespoon pan nontat youre 2 tablespoons ono, tly minced —____________Theatotoncaraay seeds Coninea ngredents and mtx wo Farm patties nb thie ad tral Serato ee ie oe —— ielt:2 servings (lores 9's ‘coum cassenaLe —— “Fem sin mi 1 on, median, chogpee —__ ERB er espers,cmnee spoons utter lavored salt --= * Fervor scatter remaining ngre- ‘ens and ture mur toa case Fale. bake n'a prebeated S257 oven a ee = — Wi 8 suevings (ares 89/servngVALUE OF PRE- EXHAUSTION. gt isto your advantage daring the sont ‘and subsequent Wt ts progeam to muasrue enw 4 insimum reetvone: Sour th ame marr Thee fare su Blo no reat oliouig tte oy tar at even for 2 conto fa on moat Ws he squat racks Satara enews ans tra fit incomes involvement ee pre exbieson tat are apes a ‘or other weoks are: {rank curt followed! ig egrase, back raise olowesy sticgyed death ster rate followed By ‘vernes sth sant sgl exe Reem coerennaree. om tte barf trrmpTecIAM cca to ire socaed ree, tus youmay acto PRPC rearrange your equipment according. Once you un- EXPAT corstandpre-exnausion, you canuseit to onoemous EOE sevartane nsnost every wort.DAY 8 RECORD ETTW'S SCHEDULE, KEITH'S CALORIES ( WomKOUT To wet ecu Fz fu i z e) z ET ‘eape chil with pens @ bet 680 235 | Fauceatrane . 8 cs hcl cin cokon mn - 25 os