Rheo Blair Workout

Rheo H. Blair's Routine: Four-Week Specialization Training System

By Dennis B. Weis of dennisbweis.com

Reprinted with permission from his new book "Huge & Freaky Muscle Mass and Strength Secrets" which can be purchased on amazon.com

Back in the 1960's, Iron Man magazine brought to the attention of the bodybuilding public the unmatched success rate a nutritionist named Rheo H. Blair, aka Irvin Johnson, was having for supervising the nutritional programs of top physique champions from all around the country. Our knowledge of Rheo H. Blair was primarily from what we read in Iron Man magazine.

It is a fact that many Southern California area physique champions such as Gable-Paul Boudreaux, Dave Draper, Vince Gironda, Don Richard Howorth, Larry Scott, and Frank Zane would go to Rheo's white stucco house in Los Angeles and load up on his wildly popular and result-producing milk and egg protein powder and other Blair supplement formulas. As well other leading physique champions from around the country used his products exclusively.

A fact not so well known about Rheo H. Blair was his vast knowledge of lifting the heavy iron. He actually promoted a system of training (in his Scientific Bodybuilding and Nutrition Course) which would up the size and strength gain factor of anyone willing enough to use it diligently. Basically the Rheo H. Blair or Irvin Johnson 4 Week Specialization Training System begins with a 30 day preparatory phase.

Preparatory Phase: Weeks 1-4

Suggested Exercises: 1. Barbell Back Squat, 2. Barbell Bench Press, 3. Barbell Bent-Over Rowing, 4. Barbell Press Overhead, 5. Barbell Curl 6. Barbell Triceps Extension Overhead. Perform the exercises in the order they are listed.

Sets & Reps: During the first month using the Blair System of training do 3 sets of 10-15 reps of each exercise with light to moderate weights.

Training Frequency: Train 3X per week (Mon-Wed-Fri or Tu-Thr-Sat).

After performing the above preparatory program for one month, you will then add in a specialization technique.

Specialization Phase: Weeks 5 & 6

Each time that you do the above workout you will specialize on one of the six exercises at the beginning of training session. For example on Monday begin with the Barbell Back Squat by doing one or two light warm-up sets and then load weight on the bar to about 10-15-pounds less than your best 3 rep maximum (if your best 3 rep maximum is 300-pounds, use 285-290-pounds). Now it's just a matter of performing 10 sets x 3 reps, resting 2-3 minutes between sets. This part of the workout will take approximately 30-40 minutes to complete.

Once you have completed the 10 sets x 3 reps, continue the workout by doing the remaining 5 exercises (2, 3, 4, 5, 6) for 3 sets of 10-15 reps. During the next workout, on Wednesday, begin the workout by specializing Barbell Bench Press for 10 sets x 3 reps, and then do the remaining 4 exercises (1, 3, 4, 5, 6) for 3 sets of 10-15 reps and so on. It will take you five workouts/two weeks to complete the specialization technique, 1X, on each the five exercises.

Specialization Phase: Weeks 7 & 8

Now begin a new two week cycle, specializing as described, with the only exception being that instead of doing 10 sets x 3 reps you will do 12 sets of 3 reps.

This was the program that Rheo H. Blair advised his bodybuilding cliental to do. We like the 10 sets of 3 reps concept that Rheo promoted, because it really enhances contractile power and strength within the select muscles being worked. However an elapsed training time of 30-40 minutes (10 sets x 3 with 2-3 minutes rest between each set) for just one exercise is a bit prolonged in our estimation.

Rather than using 10-15-pounds less than a best 3 rep maximum and resting 2-3 minutes between each of the ten sets, we would suggest an alternative by taking a best 10 rep maximum and do 10 sets of 3 reps but resting only 10 seconds or so between sets.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Consult with a healthcare professional before starting any diet, supplement or exercise program. Individuals differ in response to supplements and so will results.