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Former Mr Universe Mike Menzer and his brother Ray, also a leading bodybuilder, both died suddenly in Jun 2001. Mike's main legacy to bodybuilding is the 'Heavy Duty' training system, which involves undertaking very few but very intense sets.

A description is presented of the use of the physical technique, named the pump, by bodybuilders to increase the effectiveness of bodybuilding exercises. The physiological aspects of the technique are discussed.

The use of Weider Intensity Training Principles, to increase the efficiency of bodybuilding exercise, is described. Explanations of thirteen principles are presented.

The training of muscles in bodybuilding relies on exercise repetitions and sets rather than on the lifting of very large weights. Bodybuilding techniques which have been defined by trainer Joe Weider are discussed.

Former bodybuilding champion Reg Park recalls that he began training in Leeds, England, at the age of 17. He indicates that there was very little training information available at that time.

The role of the Weider Principles in successful bodybuilding is considered. These principles can be categorized into those that assist in arranging a workout, those that assist in planning training and those that assist in performing each exercise.

A description of the training techniques of bodybuilder Ronnie Coleman is presented. He discusses his use of free weights, machines and cables, muscle confusion training and mental attitude to daily workouts.

A superset combination of exercises for building upper arm muscles is outlined. The techniques are used by bodybuilder Eddie Robinson as part of his training routine.

The "negatives" aspect of bodybuilding training is discussed with emphasis on its importance. The correct technique for lowering the weight in a repetition is described and training advice is presented.

The three deltoid muscles in the shoulder can be developed to provide good strength and movement. The muscles are designed to work together, and overdevelopment of one can put unneeded stress on the shoulder joint. Exercises described are the military barbell press, lateral raise, rear-deltoid dumbbell raise, upright row and seated dumbbell press.

Arnold Schwarzenegger offers training tips for total pectoral development. His routine includes the parallel bar dip, the incline barbell press, the dumbbell flye, the bench press, the incline dumbbell press and the dumbbell press.

German bodybuilder Gunter Schlierkamp believes that bodybuilding should be promoted to the general public. He cited the importance of making the public understand the health benefits of bodybuilding as well as the mental discipline required to stay physically fit.

Bodybuilder Lou Ferrigno believes that the two significant events in his life were getting the part for the Incredible Hulk and marrying his wife Carla. He has three children who are also athletic but have a wider range of interests compared to him who focused mainly on bodybuilding.

Routine workouts can be made more fun and interesting while getting satisfactory results by pushing real intensity into the nervous system. The ten most effective intensity techniques are discussed.

Bodybuilder Lenda Murray has not given up hope after failing to win her seventh straight Ms Olympia title. The bodybuilder has just moved from Detroit, MI to Columbus, GA with husband Urel McGill.

Shawn Ray, Frank Zane and Nasser El Sonbaty believes that bodybuilders may successfully develop and highlight their muscular details through a series of flexing, contracting and posing exercises known as iso-tension. Iso-tension benefits builders because it promotes better muscle control.

Building a strong and broader upper back can be done by using the seated cable row, one-arm dumbell row, the bent-over barbell row, machine row, the shrug, and the wide-arm lat pull-down.

Eddie Robinson prefers the holistic training approach because it adopts different training methods needed to develop all the muscle fibers and improve the physique to its full potential. Both heavy, low-repetition sets of exercises and lighter, high-rep sets are required to fully work a muscle.

Atheletes and physical fitness experts who have influenced the health outlook of others are profiled. They include Arnold Schwarzenegger, Michael Jordan and Phil Knight.

Weider, who believed that bodybuilding can be better promoted by champions, saw Schwarzenegger's potential during a competition in Europe. He arranged Schwarzenegger's entry to the 1968 IFBB competition in the US, which became the Austrian's stepping stone for numerous bodybuilding world titles.

Columbu first met Schwarzenegger during a bodybuilding and powerlifting competition in in Stuttgart, Germany in 1965. Columbu recounts how they became training partners who pushed each other with progressively heavier loads during workouts.

Schwarzenegger's introduction to bodybuilding was expedited by his dissatisfaction in team sports for not getting personal recognition. He won the first of his numerous bodybuilding titles, the Junior Mr. Europe title in Stuttgart, Germany, after barely three years of lifting weights.

Bodybuilding competitions for women have evolved from mere beauty contests for women in good shape in 1979 into competitions that focus on the aesthetic development of the body. However, many women competitors still experience dilemmas over how much they want to develop their bodies.

Bodybuilder Ron Coleman attributes his fast rise in the ranking of pro bodybuilders to his genetic predisposition, his athletic lifestyle and his natural desire to improve his body. His career as a law-enforcer does not inhibit his training which consists of basic exercises done in supersets.

Professional bodybuilder Eddie Robinson has campaigned against the use of anabolic drugs in the sport. He also believes that the sport faces numerous problems which threaten its existence.

Champion bodybuilder Nasser El Sonbaty attributes his success to determination and his ability to handle setbacks. He believes that he can still improve his physique by raising the intensity of his training regimen.

Anabolic steroids produce a temporary increase in strength by suppressing the catabolic effect of exercise. Steroids cause liver damage, acne and changes in blood chemistry that result in permanent health complications.

Mike Matarazzo is preparing to compete in the Night of Champions in May, 1996. Matarazzo is utilizing safer bodybuilding techniques to increase his muscle-mass. An interview with Matarazzo on his personal and public life was presented.

Champion bodybuilder Flex Wheeler's muscularity is attributed to genetic potential. Wheeler, who has been criticized for his arrogance, training behavior and diet, stresses that discipline and hard work are the reasons for his success.

Champion bodybuilder Arnold Schwarzenegger stresses that the intensity of thigh workouts should depend on the length of the legs. Schwarzenegger, who advises bodybuilders to experiment on different training methods, also notes the importance of flexing and stretching exercises in muscle development.

Bodybuilder Shawn Ray says that some people mistake his outspokenness for arrogance. Ray, who was only 21 years old when he turned pro in 1988, believes there is a need to improve officiating in the sport. He adds that he will continue working hard to keep himself in competitive form.

Bodybuilder Lenda Murray won her 6th Ms. Olympia title in 1995, besting Kim Chizevsky in the process. Murray included heavy sets in her workouts prior to the competition to avoid the booing that greeted her when she won the event in 1994.

Individuals who want to go into bodybuilding should carefully understand the proper exercises to work on the different muscle groups. Several tips on how to begin bodybuilding are presented.

Bodybuilder Debbie Kruck was frail when she was growing up. Through commitment and hardwork, she has developed one of the best and sexiest bodies in bodybuilding. A discussion of some her favorite exercises is presented.

Tips for muscle development for beginner, intermediate and advanced bodybuilders are given. Among the exercises featured are the standing barbell curl, seated dumbbell curl and the seated concentration curl.

A good abdominal workout should include crunches, side jackknives, knee raises, side leg raises, hip raises, bicycles and knee-ups. Maximal results can be gained when the program is complemented by a low-fat diet.

The best exercises for developing the biceps include the standing barbell and dumbbell curl, preacher curl and concentration curl. Forearms can be developed through a combination of wrist curls, reverse barbell curls and hammer curls. Short sessions of intense training are recommended.

Yolanda Hughes employs a combination of different techniques for building her arms. Aside from training her biceps and triceps on the same day, she also uses descending sets frequently. Some of her favorite exercises are dips, the standing barbell curl and cable curls.

Proper abdominal training involves drawing the ribcage and pelvis together in a crunching motion. Hence, all other exercises previously believed to benefit the abdominal muscles, such as leg raises and sit-ups, have been proven to have no significant value whatsoever. The best ab exercises are presented.

1992 Ms. Fitness USA Nancy Georges is actively promoting health and fitness consciousness through personal appearances and seminars. She owes her success to a highly athletic lifestyle and the encouragement given by her family.

Bodybuilder Aaron Baker explains his workout technique to improve the back muscles. His back training includes a combination of aerobic and weight-training principles.

No other bodybuilder has achieved the same success, wealth and stature that Arnold Schwarzenneger enjoys. Sheer determination, a clear sense of reality and his ability to organize and focus have contributed to his success.

The buttocks are made up of three different gluteal muscles, the prominence of which is attributed to the gluteus maximus. Well-shaped buttocks can be achieved by doing exercises such as deep squats, deep leg presses, hack squats, stiff-legged deadlifts.

Amy Fadhli has won several dozen bikini contests, where fans often raved over her perfect feminine shape and proportions. Fadhli attributes these to her serious weight training regimen, which allowed her to grow from 104 to 130 pounds of shapely curves and defined muscles.

There are currently two schools of thought on leg development. One advocates higher repetitions with lower weights, while the other recommends heavier weights at 6-10 reps. Even champion bodybuilders have different views, so what is important is to stick to what works on a personal basis.

Exercises for deltoid development include the behind-neck shoulder press, dumbell press, alternate front dumbell raise and bent-over one-arm laterals. One thing to remember in deltoid training is not to use too much weight, as the shoulder joint is the least stable in the body and is vulnerable to injury.

The problem of disproportionate muscular development among bodybuilders can be overcome by working out through giant sets. A giant set is one set each of three, four or five different exercises for a particular bodypart done in sequence. The entire sequence is repeated four or five times.