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INTRODUCTION
Why is Charles Glass the Godfather of Bodybuilding?
Prior to becoming the Godfather of Bodybuilding, Charles
was an engineer. His engineering background gave him
insight and perspective of ways to manipulate angles of
exercises to improve their ability to recruit muscle fibers.
Charles is known for adjusting exercises so that a greater
amount of muscle fibers are recruited, which leads to
greater development of the trained muscles.
• Flex Wheeler
• Sylvester Stalone
• Dexter Jackson
• Gunter Schlierkemp
• Shawn Rhoden
• Chris Cormier
• Pault Dillet
• Guy Cisternino
• Hidetada Yamagichi
• Val Kilmer
• Wesley Snipes
• Dwayne “The Rock” Johnson
• Sugar Ray Leonard
• Magic Johnson
TABLE OF CONTENTS
Fundamentals Chest Quadriceps Hamstrings
of a Workout
3 9 12 15
18 20 24 27
Triceps Abs
29 31
FUNDAMENTALS
OF A WORKOUT
REPS:
SETS:
I primarily use rep ranges of 8-10, with quads
varying from 8-20 reps. I stick to specific I generally prescribe straight sets. A straight
rep ranges during a workout so as to target set is when you repeat your sets on a given
specific fibers. Fibers that are trained in these exercise until you reach your desired number
rep ranges are most important to gain size and of sets. I generally prescribe four sets per
shape. exercise, but will do only three if the trainee is
tired or a beginner.
The purpose of sticking to given rep ranges is
to fatigue the fibers that are trained in that rep I generally prescribe 12-16 sets per body
range. Examples of rep ranges I may use on a part. Larger body parts need more sets than
given exercise are: smaller body parts. I consider the following to
rest intervals can take up to two minutes trained up to three times a week.
between sets.
I recommend you do not perform the same
The goal when weight training is to fatigue workout more than six times because your body
muscle fibers and break them down as much as will have adapted to the program by then and
possible. Allowing longer rest intervals allows results will diminish. I have included a sample
for the fibers to recover too much, which can workout for you to target the body parts of
reduce the amount of hypertrophy in a given each area we cover. Once you have completed
workout. If your rest intervals are too short, this workout, you can make it a new workout by
there are times when your nervous system will changing the rep ranges and the order of the
not have recuperated in time for you to begin exercises. You should be constantly assessing
your next set. If you are training with a partner, your physique for strengths and weaknesses.
you should start each set upon completion of Fine-tune the program to place emphasis on
your partner’s sets. your visible deficiencies.
Please note, depending on your level of In the event you go to your local gym and each
experience weight training, your work capacity machine or piece of equipment you had hoped
may not be able to handle short rest intervals. to use is busy, you can just change the order
If you keep striving to meet these rest intervals, of the listed workouts. This will enable you to
your body will eventually adapt. Just keep at it be flexible when needed and it will help keep
and your work capacity will improve. your body from adapting to the program.
SELECTION OF EXERCISES:
When I design a workout for a client, I assess
their structural deficiencies. My goal is to
ensure complete development of each muscle
group. I work a muscle group by training it at all
angles so no portion of the muscle is neglected.
For example, I would never have a client do flat
dumbbell bench presses, flat machine bench
presses, and flat barbell bench in the same
workout. Let us explore the various ways you
can ensure maximal development for your
body.