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Old 08-12-2011, 10:03 PM   #1
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Default John Farbotnik Mr. America 1950

John Farbotnik Mr. America 1950



No Frills Mass Blast

Concentration Curls – 4 x 10,8,6,15.
Squats – 5 x 10,8,6-8,5,6,15.
Bench Press – 5 x 10,8,6-8,5,6,15.
Dumbbell Rows – 4 x 10,8,6,15.
Presses – 4 x 10,8,6,15.
Two-arm Dumbbell Extensions – 4 x 10,8,6,15.
Calf Raises – 4 x 15-20.
Crunches – 1 x 30-50.

Use this program three times a week on alternate days.

On the heavier exercises – squats, bench presses and overhead presses, rest about two minutes between sets.

Try to complete the workout in less than 90 minutes.

When you can do two more reps on your heavy (6 rep) set, increase the poundage on each set. On the squats and the bench presses try and add one additional rep on the pump set at each workout until you reach 20. Keep pushing your poundages as often as possible, but always use strict form.
Stay on this program for 6 to 12 weeks.

Never miss a scheduled workout. Consistency is the key to continued improvement.
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Old 08-12-2011, 10:04 PM   #2
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Gene Mozee, who trained under Farbotnik, recommends the follow diet:

Quote:
Get on a five to six meal a day diet, eating a protein-rich meal or snack every three hours or so. Consume at least one gram of protein for every pound of bodyweight, plus an additional 10% for growth. As your weight increases, increase your intake. Stick to about 30 calories per pound of bodyweight and keep the crap to a minimum.
So, if you weigh 150 pounds eat:

--4500 calories
--165 grams of protein (at minimum)
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Old 08-13-2011, 05:56 AM   #3
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BtB, did you pull that from an old Musclemag? About Mid-90's.
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Old 08-13-2011, 07:13 AM   #4
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I actually quite like that workout... orders a bit weird though.

Carl.
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Old 08-13-2011, 07:34 AM   #5
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His reasoning for the curls was that everyone likes a nice bicep pump before they workout. I still remember this article from an old Musclemag circa 1997 or so.
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Old 08-13-2011, 08:28 AM   #6
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Quote:
Originally Posted by Fazc View Post
BtB, did you pull that from an old Musclemag? About Mid-90's.
It was from an article called "No Frills".

http://muscleandbrawn.com/forums/art...ene-mozee.html
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Last edited by BendtheBar; 08-13-2011 at 08:31 AM.
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Old 08-13-2011, 09:58 AM   #7
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That's the one! It was also published in Musclemag in the 90's.
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Old 08-13-2011, 10:03 AM   #8
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I found Gene on Facebook. I might approach him for an interview.
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Old 08-13-2011, 10:11 AM   #9
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Quote:
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I found Gene on Facebook. I might approach him for an interview.
That would be good.
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PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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