Download The Fundamentals of Bodybuilding and Physique Sculpting PDF

TitleThe Fundamentals of Bodybuilding and Physique Sculpting
Author
LanguageEnglish
File Size1.7 MB
Total Pages35
Document Text Contents
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FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING

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INTRODUCTION
Why is Charles Glass the Godfather of Bodybuilding?
Charles has over 40 years of experience as a trainer.
Charles has modified his methods through years of
practical experience, observation, and results to produce
dramatic and significant gains to anyone that applies
them. Prior to becoming the Godfather of Bodybuilding,
Charles was an engineer. His engineering background
gave him additional insight and perspective on ways to
manipulate the angles of exercises to improve their ability
to recruit muscle fibers. Charles is known for adjusting
exercises so that a greater number of muscle fibers are
recruited, which leads to greater development of the
trained muscles.

The world has numerous people that are deemed
exercise and fitness experts. With Charles, the proof
is in the pudding. His clients cross the spectrum from
celebrities, fitness athletes, and pro athletes to everyday
people. His list of clients includes some of the most
successful people in the fitness industry, such as:

• Flex Wheeler
• Dwayne “The Rock” Johnson
• Gunter Schlierkamp
• Shawn Rhoden
• Chris Cormier
• Paul Dillett
• Guy Cisternino
• Hidetada Yamagishi
• Wesley Snipes
• Steve Cook
• Eddie Bracamontes
• Sugar Ray Leonard
• Magic Johnson
• Ben Pakulski

By the end of this book, you will have a greater
understanding of how to design a workout program for
yourself. You should have an understanding of how many
sets and reps and what kinds of rest intervals are needed
to make a workout effective. And you should have a
better grasp of how to perform the listed exercises.

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FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING

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Watch the following videos for a demonstration:

Lying Leg Curl Machine with Hump:
http://bit.ly/2v3kbCq

Lying Leg Curl Machine with no Hump:
http://bit.ly/2v78sCK

Seated Leg Curls – Lower
Hamstring

• Keep your chest upright.

• Keep your shoulders retracted.

• Your kneecaps should be just below
the hinge on the machine that allows
the leg pad to bend. Placing your
knees just below the hinge allows for
recruitment of the fibers at the lower
insertion point of the hamstrings.

• Feet should be parallel.

• Toes should be in dorsiflexion position,
which means your shins will be flexed.
The reason we do not point our toes
downward AKA plantar flexion is
because it places emphasis on the
calf muscles, diminishing hamstring
recruitment).

• Pull the upper leg pad onto your thighs
as tight as possible so you have no
play between your legs and the pad.

• With each repetition, hold the
contraction at the bottom range of
the movement for one second before
releasing upward. This will enhance
the recruitment of the fibers.

• Raise the pad just short of lockout.

Watch the following video for a demonstration:
http://bit.ly/2vudVWF

Kneeling Single Lying Leg Curls
– Upper Hamstring

• The non-working leg should be placed
on the ground as though you were in
the lunge type of position.

• Toes should be in a dorsiflexion
position.

• Flex your glutes and abdominals as
you curl upward. Do not allow your
torso to lean forward as you curl
upwards. Keep your torso upright.

• Place your forearms under your torso
to keep you propped in an erect
manner.

• Lower the working leg just shy of
lockout.

• Be cognizant of the slight angle and
opening created around the hip
region of the working leg (refer to
video). This needs to be maintained
throughout the movement.

Watch the following video for a demonstration:
http://bit.ly/2vxzUfT

Stiff-Legged Deadlifts in
Hack Squat Machine – Glute/
Hamstring Tie-In

• Face the machine.

• Place your feet so that your toes are
on the ground and your heels are on
the pad.

• Place your feet shoulder-width apart.

• Make sure your toes are pointed
forward and feet are parallel.

• Rest your traps under the shoulder
padding.

• Place your hands on the bottom

http://bit.ly/2v3kbCq
http://bit.ly/2v78sCK
http://bit.ly/2vudVWF
http://bit.ly/2vxzUfT

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portion of the back pad and hold with
a palm upward grip aka supinated.

• Stand up and lift the padding.

• Keep your legs just shy of locked out.

• As you lower, keep your legs almost
locked.

• Lower until you start losing the arch in
your lower back.

• Drive up through the heels and
pull upwards through the upper
hamstrings/glutes.

• Rise until being just shy of locking out.
This will keep tension on the glutes
throughout the movement.

Watch the following video for a demonstration:
http://bit.ly/2hsfQ8B

Hamstrings Workout

A. Lying Leg Curls 4 X 8-10
B. Seated Leg Curls 4 X 8-10
C. Lying Single Leg Curls 4X 8-10
D. Stiff Legged Deadlifts in Hack Squat

Machine 4 X 12,10,8,8

http://bit.ly/2hsfQ8B

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CHARLES GLASS: GODFATHER OF BODYBUILDING

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ACKNOWLEDGEMENTS
A special thank you goes out to the people featured in the videos. They can
be reached for training sessions. They each are familiar with my training
principles.

• Pedro Aguilar, (619) 274-3171, Imperial Beach
» Instagram @pedro12aguilar
» Facebook – Pedro MC Aguilar
» [email protected]

• Alan Garcia, (619) 451-3847, Imperial Beach
» Instagram @alanmariano90
» Facebook – Alan Garcia
» [email protected]

• Eddie Bracamontes, (619) 519-4162, San Diego
» [email protected]_b
» Facebook – Eddie Bracamontes
» [email protected]




mailto:[email protected]
mailto:[email protected]
mailto:[email protected]

Page 35

CHARLES GLASS
GODFATHER OF BODYBUILDING

FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING

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