50 Legendary Tips

WE SURVEY THE FIRST HALF-CENTURY OF MR. OLYMPIAS WITH TWEETLIKE ADVICE FROM THE WINNER OF EACH CONTEST

On September 19, 1965, a standing-room-only crowd of 2,500 rabid fans in the Brooklyn Academy of Music screamed as Larry Scott was (literally) crowned the first Mr. Olympia. Only 13 men have won the coveted Sandow to date. In their honor, we’ve assembled advice from the victor of each contest—from Scott’s initial two to Phil Heath’s five. Like tweets, no tip is longer than 140 characters, and affixed to each are hashtags regarding that year’s Olympia—its location and major story lines. This invaluable guidance from bodybuilding’s legends as well as the hashtag history lesson demonstrates that some things have changed while others have stayed the same over the Mr. Olympia’s first 53 years.

LARRY SCOTT | ’65, ’66

1965: When curling, a bench locks your arms in place. I do preacher curls with a barbell and dumbbells in every biceps workout. #1stOlympia #26yrsold #NYC

1966: I eat a lot of beef, cottage cheese, and eggs. And I drink a lot of milk. Year-round, I don’t eat many carbohydrates. #Retirement #NYC

 

SERGIO OLIVA | ’67, ’68, ’69

1967: Back squats and front squats built my legs. I go as heavy as 3 reps when squatting, but then finish with a set of 20. #Poole-Wins1st Ballot #Re-vote #NYC

1968: My favorite shoulder exercise is the press-behind-the-neck. I do 5 sets x 5 reps. Sometimes I supersetted them with upright rows. #Unopposed #NYC

1969: I eat 6 meals daily with lots of tuna, egg whites, and milk. I also eat steak, chicken, rice, oatmeal, and vegetables. #ArnoldDebut #Arnold2nd #NYC

 

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ARNOLD SCHWARZENEGGER | ’70, ’71, ’72, ’73, ’74, ’75

1970: Find the exercises, sets, and reps that are most productive for you. Then experiment and add variety, but stay with the proven formula. #ChampLoss #Youngest:23yrsold #Tallest:6’2″ #Sergio2nd #NYC

1971: I train calves every day, at least 10 sets x 10 reps with heaviest possible weights. I gave calves a special focus for years. #Unopposed #Paris

1972: Barriers are placed not by your muscles but by your mind. I never want to visualize what’s been done before. I want to go beyond. #Controversy #Lineup:4MrOs #Sergio2nd #Essen

1973: I like the basics for biceps: barbell curls and dumbbell curls. I always supinate when I do dumbbell curls. #Domination #Columbu2nd #NYC

1974: Dumbbell pullovers at the end of my chest routine and before my back routine tie my chest and back together and stretch my rib cage. #Domination #2Classes #ColumbuShortWin #NYC

1975: Arnold presses are dumbbell presses with a twist. Go from palms back, elbows forward at bottom to palms forward, elbows out at top. #6inaRow #PumpingIron #Retirement #2Classes #ColumbuShortWin #Pretoria

 

FRANCO COLUMBU | ’76

1976: If I did no other exercise for chest, I would always do the bench press. Nothing is better for chest thickness. #2Classes #WallerTallWin #Shortest:5’5″ #Retirement #Columbus

 

FRANK ZANE | ’77, ’78, ’79

1977: I cycle my carbs when dieting. I go low carbs for 3 days and higher carbs on the 4th day. The higher day boosts my metabolism. #Aesthetics #2Classes #RobinsonTallWin #Columbus

1978: A lot of people undertrain delts. Think of each delt head as a distinct, small muscle and do 10–12 sets for each head. #Aesthetics #2Classes #RobinsonTallWin #Columbus

1979: Bulking was a disaster. So I stay within 5% of my contest weight year-round. And I use photos to measure progress, not the scales. #Aesthetics #2Classes #MentzerTallWin #Columbus

 

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ARNOLD SCHWARZENEGGER | ’80

1980: Sometimes I superset a chest exercise with a back exercise. Neither robs strength from the other, and the upper-body pump is fantastic. #Record7 #ChampLoss #Controversy #Comeback #Retirement #Lineup:4MrOs #Dickerson2nd #Zane3rd #Sydney

 

FRANCO COLUMBU | ’81

1981: I train abs every day at the end of my workout with crunches, Roman chair situps, and hanging leg raises. #Controversy #Comeback #40yrsold #Retirement #Dickerson2nd #Columbus

 

CHRIS DICKERSON | ’82

1982: Do very strict, full calf movements, exaggerating the stretches. Vary exercises and toe positions: in, out, straight. #Oldest:43yrsold #1&Done #Zane2nd #Bannout4th #London

 

 

SAMIR BANNOUT | ’83

1983: I never lock out hack squats or leg presses until I need a break on the final reps. I want to keep constant tension on my quads. #1stProWin #1&Done #Makkawy2nd #Haney3rd #Zane4th #Munich

 

LEE HANEY | ‘84, ’85, ’86, ’87, ’88, ’89, ’90, ’91

1984: Moderate weights, workout volume, and training intensity are best for consistent gains without injuries. #ChampLoss #24yrsold #Lineup:4MrOs #Makkawy 2nd #Bannout6th #Oliva8th #NYC

1985: My split is 3 on, 1 off. Day 1: Chest and arms. Day 2: Legs. Day 3: Back and shoulders. Day 4: Off. Then start over. #Domination #Beckles2nd #Oliva8th #Brussels

1986: I never get away from the basics for back: barbell rows, T-bar rows, cable rows, pulldowns, and pullups. #Domination #Gaspari2nd #Columbus

1987: I train abs in every workout. I usually do hanging leg raises, incline situps, and seated leg raises, 4 x 15- 20 for each. #Domination #Gaspari2nd #Gothenburg

1988: This is a typical post-workout meal: chicken or fish, spinach, rice or noodles, 5 oz pineapple, 2 slices whole-wheat toast, water. #Domination #Gaspari2nd #LA

1989: Don’t start messing around with all the little details until you know what you’re doing. Master the basic, compound exercises. #Domination #Labrada2nd #Rimini

1990: I always end my shoulder workout with upright rows (4 sets x 6-10) to tie my delts and traps together. #Controversy #Trailing AfterPrejudging #Labrada 2nd #Chicago

1991: I use a high-potency multivitamin/mineral supplement daily. Closer to a contest I take more B-complex and C to aid recuperation. #Record8 #Retirement #BiggestLineup:27 #Yates2nd #Orlando

 

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DORIAN YATES | ’92, ’93, ’94, ’95, ’96, ’97

1992: Muscle growth takes place outside of the gym after you’re fully recovered. That’s why I advocate training only 3–4 times per week. #Levrone2nd #Ferrigno Comeback #Helsinki

1993: I train rear delts after lats and before lower back with machine and dumbbell rear laterals, 1 set x 8–10 of each. #Domination #Bigger #Wheeler 2nd #Atlanta

1994: I do 2 sets for calves once per week: standing calf raises and seated calf raises, 10–12 reps each. The key is full ranges of motion. #Domination #Ray2nd #Atlanta

1995: My first meal is: 100g oatmeal, 2 whole eggs and 6 egg whites, 2 slices whole-wheat toast, 1 banana, water. #Domination #Injury #Levrone2nd #Atlanta

1996: Sleep is crucial to recuperation and growth. I usually sleep 8 hours at night plus another 90–120 min. nap in the afternoon. #Controversy #Injury #Ray2nd #Chicago

1997: I usually do only 1 working set per exercise, but I may do 1–3 pyramided warmups before the working set. #Controversy #Injury #Retirement #6inaRow #ElSonbatty2nd #Coleman9th #LA

 

RONNIE COLEMAN | ’98, ’99, ’00, ’01, ’02, ’03, ’04, ’05

1998: I train everything twice a week like Arnold and all those guys did in the ’70s. It worked for them, and it works for me. #Wheeler2nd #NYC

1999: I rarely change exercises. But I alternate 2 different workouts for each body part, so I never do the same workout twice in a row. #Domination #Wheeler2nd #Vegas

2000: In my first meal after a workout, I almost always have 2 chicken breasts and a baked potato. #Domination #Levrone2nd #Vegas

2001: I did those heavy, single-rep lifts for the video camera. I use big weights, but I always aim for 10–12 reps in my workouts. #Controversy #TrailingAfter Prejudging #Cutler- 2nd #Vegas

2002: One back workout is for thickness and has deadlifts and rows. The other is for width with 2 types of pulldowns along with rows. #Controversy #Smaller #Levrone2nd #Vegas

2003: I do 6 exercises for triceps each week, 3 per workout. One routine ends with close-grip bench presses. The other starts with skullcrushers. #Domination #Bigger #Cutler2nd #Jackson3rd #Vegas

2004: When you do ’em right, walking lunges work because they’re hard. Lunges add quality muscle and lines to my quads, hams, and glutes. #ChallengeRound #Heaviest:297lbs #40yrsold #Cutler2nd #Vegas

2005: For squats to be effective you need to stay as upright as possible and get down to at least parallel. #Record8 #HaneyTie #41yrsold #Cutler2nd #Vegas

 

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JAY CUTLER | ’06, ’07

2006: I prefer dumbbells over barbells for shoulders. I like the freer range of motion and the need to balance the 2 sides. #ChampLoss #Coleman2nd #Vegas

2007: A typical meal for me in the offseason is 10 oz of beef, buffalo, or steak and, to keep my calories high, 2 cups of white rice. #Controversy #Martinez2nd #Jackson3rd #Coleman4th #Vegas

 

DEXTER JACKSON | ’08

2008: I end my chest workout with machine presses that are like a press and flye combination. It’s a real inner-pec burner. #ChampLoss #1&Done #Cutler2nd #Heath3rd #Vegas

 

JAY CUTLER | ’09, ’10

2009: I’ll sometimes do rest-pause for calves. I’ll stop when I reach failure, rest for a few seconds, and then get a few more reps. #ChampLoss #Domination #Warren2nd #Jackson3rd #Heath5th #Vegas

2010: I do cardio on the StepMill for 40 min. first thing in the morning. I’ll do a second session later if needed. #4thWin #Heath2nd #Vegas

 

PHIL HEATH | ’11, ’12, ’13, ’14, ’15, ’16, ’17

2011: When I go heavy on stiffleg deadlifts, I feel them too much in my back. Stay light and focus on the stretch, maintaining constant tension. #ChampLoss #Domination #Cutler2nd #Greene3rd #Vegas

2012: Don’t do extreme low-fat and low-carb in the off-season. Instead, focus on getting enough protein and calories to grow. #Greene2nd #Vegas

2013: I don’t do any wrist curls. I’m lucky that my forearms grow enough from biceps work, especially hammer curls. #Greene2nd #Cutler6th #Vegas

2014: The most important thing for gaining size is patience. The journey is long. Stick to the program, eat right, and train right. #Greene2nd #4inaRow #CutlerTie #Vegas

2015: Be better than your previous self, but always know that it’s going to take time, time and more time. #StriveforFive #PhilKnows #MrO

2016: Training after shows provides a great rebound if you are eating somewhat clean and staying hydrated. #Posing #ChampionStyle #MrOlympia #LE6ACY #Complete

2017: Look at yourself in the mirror and ask, “Am I doing enough?” If the answer is “no,” then it’s time to get your ass up and get to work! #ChampionMindset #EmotionalIntellligence #MentalToughness #LetsBeGreat