Hot Tips!
Basic Training & Bodybuilding Routine

Learn the training strategies and secrets from one of the most
accomplished Canadian champion bodybuilder.


Great abdominals are developed through good diet, lots of cardio and low fat foods. Oh yeah, did I say "exercise?" Abdominal training is important if you want to develop the desirable "six pack look". The old adage, "you are what you eat" applies more to the stomach area than anywhere on the rest of the body. Fat cannot be converted to muscle, so pay attention to what you put in your body. Twinkies, french fries and candy wind up a extra calories, which gather in your stomach and blow you up like a balloon! The only counter attack is to just say "no" to these foods and kick in a minimum of 20 minutes of cardio 4 times a week to burn the extra wasteful calories. Train abs 3 times per week, 3 exercises, 3 sets of 30. Crunches, leg raises and decline sit-ups hit the upper, lower and middle abdominal region.

Feel the Burn!

Legs Training

This is where you separate the men from the boys. If you want to find out what kind of heart your training partner has, this is the body part where you can show no mercy and sink training partners . Must be resistant to cruise control and friendship. You must be able to find the killer instinct that lies deep inside you
between your heart and mind. The need to block out your surroundings and break through pain barriers is essential when caught in a war with the right training partner. In a word, squats! The number one heartbreaker for the meek bodybuilder who lacks drive!

Basics are: squats, leg press, leg extensions and leg curls. Mentally, legs are a body part you must get up for and rise to the occasion! Challenge your will to be invincible, this is half of your body you are training remember, if it doesn't kill you, it will make you Better!

Back Training

Hardcore back training is where the real war is fought! The battle begins with heavy basic movements that are taxing on the body and brutal to the brain. Be careful what you eat
before the workout because if you're training with the right amount of intensity and weight it could wind up on the gym floor! Again, stay with the basic compound movements:
bent over rows, seated rows, pull downs, deadlifts, dumbbell rows and pull ups.
There's no need to get fancy. The basics are the foundation before you begin to rip it up for competition. The great one's in bodybuilding set themselves apart with their back development. Haney, Yates and Coleman exemplify tremendous back development. The one common thread is heavy everything. When training with a partner my mind set becomes that of a warrior, "kill or be killed!"

Shoulders Training

Big round deltoids definitely set off symmetry on your entire physique! Blow them up with visions of hitting hardcore most muscular shots on stage in front of thousands of screaming fans. If you can see it, you can be it! Load up the military press with plates to be moved from top to bottom with a force stronger than the explosion of a thoroughbred horse out the gate. Blast the side delts with full complete reps to put the caps on the sides of your shoulders. Do not neglect your rear delts, burn them up with bent over reardelt movements standing or seated, finish off your shoulder training with heavy barbell shrugs and switch back and forth with heavy upright rows for your trap development. The cornerstone of great shoulders is having tremendous traps that jump off your shoulders like two mountain peaks ready to blow their tops!

Calves Training

Every bodybuilder in the history of bodybuilding knows that a great physique is built from the ground up. Starting point, calves. Big diamond shaped calves are what we as bodybuilders crave and through this craving we begin to carve! Carving out the calves through toe presses, seated calf raises, standing raises, and donkey raises help shape and create our own diamond shaped calves to compete with the genetic freaks that are born with a head start. Train calves 3 times per week, 2 different exercises switching back and forth between heavy sets with low reps and medium heavy sets with high reps. Always go for the burn and stretch in-between sets for maximum growth!

Chest Training

The key to building massive pecs will always be related to how much weight you're tossing around in the gym! You play with little weights, you wind up with little pecs it's that simple. Basic chest training for mass: Three exercises, Four sets, Eight reps. This is my golden rule of thumb when packing on MASS! Keep it Basic and Simple. Pyramid the weight up to your MAX SET. Begin by stretching the pecs out with some easy shoulder rotations and pectoral movements without weight resistance. When thoroughly warmed up, began your first lift with a set of 15 reps to get the flow of blood into the chest. Basic lifts would include Bench, Incline, Fly and Dips. I like to use a mix of Barbell and Dumbbell in my workouts for greater variation in working the muscle from different angles. When training Chest you must think Big, Strong and Massive, see yourself pushing the
weight through the range of motion to the finish position. Visualize complete Reps and Full Range of motion to guide you through your work out. The important key to strong and massive pecs is to consume large amounts of calories throughout the day; Size and Strength go hand in hand. Push yourself, set goals and challenge others to keep it interesting and watch your pecs grow in front of your eyes!

Hot Tips!

Always be sure to warm up and stretch thoroughly. Drink plenty of water throughout the day. Take multivitamin and multimineral supplements each day. Train as if tomorrow may not come, make every workout, set and rep count! Visualize your goals and try each workout to move closer to that goal.

Surround yourself with positive goal oriented people that are grounded and health conscious. Read the Muscle & Fitness magazines for the latest info that may be beneficial to your health training.

Visit your local vitamin store and get informed on supplementation to help restore lost nutrients through training and perspiration.

Never use phrases like "I can't" "It's too hard" "It's too heavy" "It's my light day" or "Take it easy." Be hungry for success, when eating think excess. When training think of being the best!

Basic Training & Bodybuilding Routine

Whether your beginning to train for general fitness or start up a bodybuilding routine there are a few approaches that may be of help to your program. I am going to share a few tips that I follow when I begin my assault to remain one of theworlds best!

Routine # 1: 3 days on 2 days off

Day 1
- Bent over Barbell Row: 4sets 8-10 reps.
- Seated Close Grip Row: same
- Wide Grip Pull Down: same
- One Arm Dumbbell Row: same Arms:
- Dumbbell Alternate Curls: 4 sets 8-10 reps.
- Straight Barbell Curls: same
- Dumbbell Preacher Curls: same
- Triceps Push Down: 4 sets 10-12 reps
- Lying Triceps Extensions w/ Easy Curl Bar: same
- Bent over Dumbbell Kickbacks: same

Day 2
- Leg Extentions: 3sets 20 reps
- Squats: 5 sets- 15,12,10,8,6 reps per/set
- Leg Press: 4 sets 15 reps
- Lunges: 3 sets of 15 per/leg

- Standing Calf Raise- 5 sets 12-15 reps
- Seated Calf Raise- same

Day 3
Chest / Shoulders:
- Dumbbell Incline Press: 5 sets 15,12,10,8,6 reps
- Flat bench Flyes: 4 sets 10-12 reps
- Barbell bench Press: 4 sets 8-10 reps
- Dips: 3 sets 15 reps

- Dumbbell Presses: 4 sets 15,12,10,8 reps
- Side Laterals: 4 sets 10-15 reps
- Bent Over laterals: same
- Shrugs: 4 sets 12 reps

This is an example of just one of my routines, I switch up from time to time after about a month to keep things fresh but in general this is a nice routine to build strength and pack on MASS!

Stay tuned, as I will share the next training mix up in the near future to keep you headed in the right direction!

Stay Focused!

Eric Dilauro