Bill Pearl strength exercises for men and women

01/26/2020 Category: AthletesAuthor: Yana

• 1 Introduction to the barbell
• 2 How much protein should you consume per day?
• 3 Sportsman's books
• 4 Vegetarian diet
• 5 Bill Pearl Workouts
• 6 Pros and cons of vegetarianism
• 7 Meal plan
• 8 History of vegetarianism 8.1 Vegetarianism in Russia

Getting to know the barbell

At the age of 14, Pearl acquired a 50-kilogram barbell, which he acquired together with his friends Al and Pete. The guys trained 3 times a week in Bill's father's garage. Gradually Al and Pete lost interest in bodybuilding, and the barbell was at Pearl’s complete disposal. The future “Mr. Universe” approached his studies with all responsibility. He studied specialized literature, ordered bodybuilding training by mail, made his own bench press, purchased dumbbells and additional weights for the barbell. Bill Pearl built a real gym in his house. The boy did weight training every day, trying not to miss a single session. In addition, at school he attended swimming, football and wrestling sections.

At the age of 16, Bill began visiting a professional training gym in his city and communicating with local bodybuilders. 2 years later, during a trip to California, Pearl saw Olympic bodybuilding champion Tommy Kono. The meeting with him made such a strong impression on the guy that after returning home he began to train even more.

How much protein should you consume per day?

Protein is the building blocks without which it is impossible to build muscle. Many people think that protein accelerates muscle growth. Hormones such as testosterone, growth hormone and insulin are responsible for building muscle mass. But this is provided that there is a sufficient amount of protein in the body. If the body feels a lack of it, then muscle building will stop. Protein is taken at 2 grams per kilogram of the athlete’s weight. Gradually, the norm can be raised to 2.5 grams. If you weigh about 90 kg, you need to consume about 200 grams of protein per day, if not more. It is better to distribute this amount over 6 meals.

Men's body fat levels

The best counting technique I have ever encountered is that developed by Zuti and Golding of Kent State University. The technique was developed based on anthropometric data of adult men (aged 25 to 50 years). Therefore, this technique is not applicable for athletes under 25 years of age. Here is the calculation formula:

% fat = 8.7075 + 0.489309 (waist circumference, cm) +

+ 0.448561 (fold of skin on the chest, in mm) —

- 6.358583 (diameter of the right wrist, cm).

This counting technique has a standard error of plus or minus 2.29% compared to the hydrostatic technique.

A very simple technique that does not require the use of calipers to measure skin folds is the following technique, applicable to college-aged men.

Muscular body weight = 92.42 + 1.082 (naked body weight, in pounds)

- 4.15 (waist circumference at the navel, in inches).

Then calculate your fat percentage as follows:

% body fat = body weight - body weight without fat x 100 / body weight.

There is another technique, again used for students.

Body density = 1.1043 - 0.001327 (fold of skin on the thigh, in cm) -

- 0.001131 (subscapular fold of skin, in mm).

Then calculate your fat percentage as follows:

% fat = 100 (4.570 / body density - 4.142).

The last two methods have an error of plus or minus 4% and are not as accurate as the first, but nevertheless, perhaps, more acceptable for young people. In any case, do not forget to subtract 3-4% from the result obtained, especially if you have powerful muscle mass.

Sportsman's books

Pearl's training philosophy is reflected in his literary works on bodybuilding and fitness. In total, the athlete published 6 manuals dedicated to improving his own body. His most popular book is “Get Stronger.” Bill Pearl describes weight-bearing exercises to strengthen various muscle groups and build muscle mass. The work was published in the USA in 1986 and since then has been a reference book for modern bodybuilders.

85-year-old Bill Pearl now lives on his ranch in Midford and, despite his advanced age, remains in excellent physical shape. Regular training, a vegetarian diet and a healthy lifestyle allowed this legendary bodybuilder to maintain good spirits and good health into old age. Today he owns three gyms, consults for bodybuilding magazines and periodically writes articles on sports topics.

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Writing and social activities

Pearl outlined all the details about training in the book “Get Stronger.” It also touched on the topic of steroids and shared personal experience of use. His credits include “Achieving Form” and the bestseller “Keys to Inner Reality.” In recent years, he has written a lot about healthy eating and popularizes vegetarianism. After leaving, he opened 3 gyms , where Devil Johnson, Chris Dickerson and other sports celebrities trained under his leadership.

Pearl also opened a private clinic , which became one of the best in the USA. Despite her advanced age, Pearl is in good shape. He lives with his family and continues to write articles.

Vegetarian diet

Bill Pearl's diet deserves special mention. At the age of 39, doctors warned him about high cholesterol and possible health risks. The bodybuilder gave up meat, fish and other animal products. He left only eggs and kefir in his diet. For a bodybuilder, such a nutritional system was considered unacceptable.

Many decided that the athlete decided to leave, because the lack of animal protein would soon lead to muscle degradation.

When the 41-year-old bodybuilder heard rumors about his physical inadequacy, he immediately applied for the Mr. Universe show. 6 months before the tournament, the athlete brought his body into ideal shape, essentially without using doping. His intuition did not let him down - he became a champion and in 1975 ended his 20-year career. After leaving, the athlete was professionally involved in bicycle racing.

Supply system

One examination showed that thirty-nine-year-old Pearl had elevated cholesterol levels. Experts warned the bodybuilder about the possible serious consequences of this condition and the risk of developing diseases typical in such situations. To maintain his own health, the athlete had to become a vegetarian.

The only animal products that the bodybuilder allows himself to consume are eggs and milk, but he currently prefers kefir and yogurt to the latter. A complete refusal of fish and meat products did not become an obstacle to preparation for the latest competitions. He not only performed successfully, but also became an undisputed winner.

The athlete never consumed a lot of food to get a lot of protein. He has always been of the opinion that 50-70 grams of protein, which enter the body from ordinary foods, is enough to maintain the normal functioning of all systems, even for a bodybuilder.

Bill Pearl's workouts

The work program included exercises to gain weight and develop endurance.

• The athlete devoted Monday to general training.
• Tuesday – pectoral muscles.
• On Wednesday I pumped up my muscles again.
• On Thursday – lower body and shoulders.
• On Friday I worked according to the Monday program.
• On Saturday I worked on my biceps and triceps.

Each Full Body Workout involved performing new techniques. Ankles, abs, arms, wrists were pumped daily. The exercises were performed at high speeds. In my younger years, training lasted up to 9 hours, and cardio sessions were not included. He performed them separately in the fresh air. This system allowed:

• with a height of 175 cm;
• have a competition weight of 100 kg;
• biceps with a diameter of 46.7 cm.

Physical characteristics and achievements

During the training periods, having a height of 175 cm, Pearl weighed 100 kg. The volume of the athlete’s biceps is 46.6 cm. The bodybuilder became “Mr. Universe” four times. He received the title for the first time in 1956, the second in 1961, the third in 1967, and the fourth, having also won the title of Mr. Universe, in 1971. In earlier years, 1953 to be exact, he was the winner of Mr. California.

Pros and cons of vegetarianism

First of all, the following facts speak about the dangers of meat under current growing conditions:

1. Poor environmental conditions, causing animals to absorb toxins, harmful fertilizers, pesticides and other agricultural chemicals
2. The introduction of hormonal supplements into the diet and injections of antibiotics for enhanced growth of living creatures, as well as neutralization of pathogenic microflora in the body

Pros and cons of vegetarianism

Naturally, under such conditions of raising livestock, there can be no talk of any benefits of meat for the human body. Ultimately, regular and long-term consumption of such meat products can cause cellular mutations, which will naturally affect human health, for example, in the form of cancerous tumors.

Meat is not only a source of amino acids, but also a source of creatine; it can be replaced, as mentioned above, with sports nutrition (just imagine that one scoop of creatine is equivalent to 1 kg of beef, and this despite the fact that creatine in the form of a sports supplement is absolutely harmless , and much lower in cost than if we bought kg of meat).

Also, it is worth noting that plant proteins (including soy protein) are rich in unsaturated (healthy) fatty acids, while meat, in turn, contains a fairly large amount of LDL.

Meal plan

Once you have some knowledge of nutrition and calorie distribution, you can begin to plan your diet according to your needs. For example:

• The basic diet is 2700 kcal.
• The optimal protein level based on 2 g per 1 kg of weight is 160 g or 720 kcal.
• The optimal level of fat based on 30% of the weight of all calories consumed is 90 g or 810 kcal.
• The optimal level of carbohydrates, that is, the remaining calories is 229 g or 1170 kcal.

Calculations are made for male athletes whose weight is about 80 kg.

First meal:

• ¾ cup oatmeal.
• One medium sized apple.
• Two whole eggs.
• 5 egg whites.

Second meal:

• 1 scoop of whey protein.
• 1/3 walnuts.
• 0.5-1 cups blueberries.
• 220 ml skim milk.

Third meal:

• 110 grams of salmon.
• 1/3 cup lentils.
• 1 tbsp. + 2 tsp. olive oil.
• 3 cups broccoli.

The third meal could consist of foods such as salmon, brown rice and asparagus.

Eating before training:

• 25 g whey protein.
• 10 g BCAA.
• 50 g carbohydrates.

Meal after workout:

• 1 piece sweet potato.
• 0.25-1 cup brown rice.
• 0.5 cups black beans.
• 4 tbsp. spoons of avocado puree.
• 170 g shrimp.

This is an approximate plan, on the basis of which it is not difficult to develop your own personal diet, depending on individual data.

“Old School” with Dmitry Golubochkin. “Eat right!”

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History of vegetarianism

The world community first started talking about vegetarianism back in 1847, after the creation of a vegetarian society in England. However, before him, it was practiced for thousands of years in the philosophical schools of Pythagoras, as well as in countries where the following Indian religions were practiced:

• Buddhism
• Hinduism
• Jainism

Moreover, India is still considered a world leader in terms of the number of vegetarians in the country (from 20 to 40%), which is why vegetarianism was previously called the “Indian” diet. In Europe, Italy ranks first in the number of people who do not eat meat (10% of the country's total population).

History of vegetarianism

Vegetarianism in Russia

The vegetarian movement in Russia was founded at the end of the 19th century, and the first specific “vegetable” canteen was opened in 1894 in Moscow, and in 1901 in St. Petersburg.

At the beginning of the twentieth century, with the advent of Soviet power in the country, organizations that supported vegetarianism began to put a spoke in their wheels in every possible way, for example, by increasing the rent for renting premises, as well as inflated demands on the working staff.

In 1929, the authorities in Russia banned all vegetarian societies, many of the organizers were arrested and exiled.

Famous vegetarians

At the moment, the straight edge subculture is actively promoting in Russia among young people, where the basic rules are based on a healthy lifestyle (denial of nicotine, drugs, alcohol, promiscuous sex), including maintaining a vegetarian diet.

Vegetarianism and sports: lifestyle and thinking style

Playing sports helps a person develop willpower, resistance to stress, endurance and patience. After all, sport is not only “the gym three times a week from 7 to 9.” In order to keep your body in shape, of course, you can limit yourself to only six to seven hours a week, when the trainer forces you to work off the buns and chocolates you have eaten before. However, those people who are seriously concerned not only with their appearance and figure, but also with their own health, well-being, the state of their internal organs, or, especially, significant sports achievements, approach this topic more comprehensively. For them, sport becomes a way of life, a kind of philosophy that resonates with everything they do. The same can be said about vegetarianism: for some it is simply a refusal to eat meat, while other people look at the problem as a protest against violence and cruelty, as an opportunity to find harmony within and in relationships with the outside world.

It is recommended to make the correct transition to vegetarianism not suddenly, but gradually. There are several varieties of vegetarianism that correspond to the stages of transition. There are no clear requirements or restrictions - the athlete needs to monitor his own feelings in order to understand at what level he will be comfortable staying.

Stages of transition to plant foods:

• refusal of meat from warm-blooded animals;
• refusal of poultry;
• refusal of seafood and fish;
• refusal of eggs;
• giving up dairy products.

Each next level includes the achievements of the previous one. Veganism is the strictest type of plant-based diet in which no animal products are consumed. Some vegan athletes even refuse honey.

First participation in competitions

In 1950, Pearl volunteered for the army. He was sent to a military airfield in San Diego (California), where in his free time he visited the gym of the famous bodybuilder Leo Stern. Meeting the famous athlete and coach had a huge impact on the future fate of the young bodybuilder.

Stern noticed Bill's great potential and encouraged him to test his strength in professional competitions. On his recommendation, in 1952 Pearl submitted his candidacy for participation in the Mister San Diego bodybuilding competition, where he took an honorable third place. Leo Stern was incredibly proud of his pupil and allowed him to train in his gym at any time. The following year, the 23-year-old guy wins the international amateur competition “Mr. Universe”, having won several smaller competitions before him. Bill Pearl gains worldwide fame, he begins giving interviews and participating in photo shoots.

Military sports service

After a few months, the physical transformation became obvious. At the age of 20, the young man was drafted into the US Navy. Despite the busy army schedule, he even found time there to study. The command sent the soldier to San Diego to serve at a military airfield. Part-time, he trained at Leo Stern's club under the guidance of a coach. Soon the debut took place , where the athlete showed the 3rd result. Success motivated me to study even more. The following year, Bill won several local championships.

Bill Pearl's training program

The bodybuilder has always worked exclusively with heavy weights. The athlete prefers to train the biceps, pectoral muscles and deltoids with low repetitions. This approach, in his opinion, is the most effective. Pearl, on the contrary, works her back and legs with a large number of repetitions. The bodybuilder devotes an entire workout to the back muscles and trapezius, and works on the chest and legs in the next lesson.

At every workout, Bill tries to load absolutely all the muscles and work the muscles from all angles. If he's training his shoulders, he always does 5 reps of military presses, back presses, and dumbbell presses, followed by 8 reps of swings. The bodybuilder does not take long breaks. He prefers a short rest between individual repetitions, reducing training weights if necessary, since he is confident that in order to properly work out muscle groups, it is not necessary to take maximum loads.

If you follow Pearl’s recommendations, you can reduce the risk of injury by thoroughly warming up your muscles before heavy movements (presses and squats). The athlete devotes two workouts per week to each muscle group, performing at least 20 sets per session. The bodybuilder explains such a program by saying that he prefers to load muscle groups this way, and not to the point of complete failure.

In order for muscle mass to successfully increase in volume, it is necessary to involve both fast and slow fibers in the work. Bill believes that this effect can be achieved in two different ways - by performing a large number of sets and by doing exercises that are done until failure occurs.

Pearl names her chest and back as her weak points. This is the main reason that the load on them is higher than on the arms and legs. Even in retirement, Bill continues to actively train 6 days a week. Of course, taking into account his advanced age, he has significantly reduced his working weights and works out on exercise machines more often.

The athlete is of the opinion that when training at a specific pace, which allows you to maintain a high heart rate, anaerobic exercise can successfully replace aerobic exercise. Pearl says there's no point in doing three cardio sessions a week because the body quickly adapts to such activities. This approach, in his opinion, is not appropriate.

Bodybuilding Legend – Bill Pearl Training

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Pros and cons of vegetarianism

Nutrition in bodybuilding is, first of all, carbohydrates (glycogen) and proteins, in different ratios, depending on “drying” or weight gain, and a little fat (not saturated omega 3 fatty acids).

Carbohydrates, proteins and fats provide the calorie content of food; accordingly, when there is an excess of calories in the body, the athlete gains weight, and when there is a deficiency, he loses. However, not only the quantity of calories is important for the body, but also their quality. For example, “empty” calories (large amounts are found in fried pies, French fries, soda, fast food) have nothing valuable for the body, due to the minimal amount of micro and macroelements, in turn, they contain harmful flavor and aroma enhancers, preservatives , GMI.

If we consider proteins not only as a source of calories (1 gram of protein = 4 Kcal), but also as the main building material for muscles, then it is also necessary to know their biological value (BC). Often, it is vegetarian food that is famous for its low BC index, that is, plant proteins, unlike animal proteins, have an unbalanced amino acid composition (reduced amount of amino acids), in addition, they are less digestible. We discussed the issue of proteins in more detail in the article on types of protein.

To compensate for protein foods, vegetarian athletes consume foods containing large quantities of grains and beans, however, even under such conditions it will be difficult to supply the body with amino acids for normal growth and muscle development, unlike if we consumed eating meat.

We recommend that, to compensate for the lack of protein foods, all ovolacto-vegetarians regularly consume dairy products rich in valuable proteins:

• Eggs
• Milk
• Cottage cheese
• Yogurt
• Cheese

And also, for complete compensation of protein and creatine, we advise all vegetarians (for whom the consumption of dairy products is acceptable) to use sports nutrition supplements protein (complex or whey protein isolate) and creatine monohydrate. In addition, due to the fact that meat contains a large number of micro and macroelements (vitamins D, B12, B2, Zinc, Calcium, Iron, Omega 3 fatty acids), all vegans will benefit from taking additional multivitamin complexes.

Many scientists and nutritionists agree that a child’s unformed body should not be limited in animal proteins and meat, due to the risk of disrupting the normal development of the body.

So, for example, in Switzerland, vegetarianism is quite widespread, parents try to wean their children from meat from an early age, as a result of such initiative, frequent surges of childhood diseases arise, mainly due to a lack of vitamin B12, which is found in meat, in large quantities, it is responsible primarily for the normal development of the brain and nervous system.

First of all, the following facts speak about the dangers of meat under current growing conditions:

1. Poor environmental conditions, causing animals to absorb toxins, harmful fertilizers, pesticides and other agricultural chemicals
2. The introduction of hormonal supplements into the diet and injections of antibiotics for enhanced growth of living creatures, as well as neutralization of pathogenic microflora in the body

Naturally, under such conditions of raising livestock, there can be no talk of any benefits of meat for the human body. Ultimately, regular and long-term consumption of such meat products can cause cellular mutations, which will naturally affect human health, for example, in the form of cancerous tumors.

Meat is not only a source of amino acids, but also a source of creatine; it can be replaced, as mentioned above, with sports nutrition (just imagine that one scoop of creatine is equivalent to 1 kg of beef, and this despite the fact that creatine in the form of a sports supplement is absolutely harmless , and much lower in cost than if we bought kg of meat).

Sports diet for vegetarians

A diet for a vegetarian implies a correct, balanced diet that primarily covers the lack of calcium, zinc, iron, and vitamin B12 in the body.

An athlete should adhere to the rule of energy balance in the body, for example, it is believed that the average athlete requires per 1 kg of weight:

• 30-60 kcal
• 1.6-2.5 grams of protein
• 2-4 grams carbohydrates
• 0.8-1 grams fat

Vegetarians who want to engage in bodybuilding, that is, build muscle mass, must understand that if they do not eat enough through fruits, vegetables, grains, legumes, dairy products, etc. micro and macroelements, as well as the necessary calories for anabolism, then very soon the body can malfunction, as a result of which overtraining will occur, with all the ensuing consequences.

The menu of a vegetarian, like that of any athlete, must first of all be balanced, that is, contain proteins, fats, carbohydrates, micro and macroelements

If the athlete’s goal is to build muscle, then in this case, special attention should be paid to carbohydrates and proteins, they significantly influence the results in bodybuilding

Carbohydrates are stored in muscles in the form of glycogen, which in turn is used as an energy source during strength training. Amino acids, these are the same proteins, only broken down, are responsible for a positive nitrogen balance in the body, being a kind of building blocks, a building material for increasing muscle mass.

The serving size is calculated individually, based on the nutrient considerations that we described above.

• Oatmeal with dried fruits
• Bun with jam and tea

After 2-3 hours (light snack)

Protein shake serving (whey protein)

• Lentil soup with vegetable broth
• Rice with vegetable sauce and carrot or beet cutlet bread
• Yogurt with ground pine (walnuts)
• A glass of freshly squeezed juice

Banana and fruit juice ice cream shake (optional with protein added for added flavor)

• Vegetable borscht with beans and cheese bread
• Scrambled eggs with salad (cucumbers, tomatoes, herbs, olive or flaxseed oil) boiled potatoes with vegetable oil
• Cottage cheese seasoned with sour cream (yogurt)
• Fruit juice/dried fruit compote

After 2-3 hours

Casein Protein Serving Greek Yogurt with Kiwi or Apple

In this diet, the emphasis is on consuming high-quality proteins, which are so necessary for vegetarian bodybuilders. Additionally, it would not hurt for vegans to consume vitamin-mineral complexes (Multitabs, Complivit, Centrum), including omega-3 fatty acids, vitamins B12, D and Fe, which can be purchased at a sports nutrition store or pharmacy.

• 1 p.p.: protein shake, oatmeal, coffee, carnitine and vitamin B12.
• 2 items: protein shake, carrot salad, soy flour pancakes, amino acids.
• 3 items: vegetable soup, rice, vegetable stew with the addition of beans, legumes, yams.
• 4 p.p.: soy flour bun, tea.

1. The diet excludes absolutely all types of animal products.
2. The diet is based on plant foods, but includes the consumption of eggs.
3. The diet is plant-based, but includes the consumption of milk and all types of dairy products. Eggs excluded.
4. The diet is plant-based, but includes milk, dairy products and eggs.

However, no one is forcing you to become a “pure” vegetarian. Moreover, everyone’s intestines work differently. Look at the table “Types of Vegetarianism”. It lists different types of vegetarian diets that include eggs, milk, and dairy products.

According to some scientists, this is precisely where the amazing vital activity of consistent vegetarians comes from. It is worth adding that perhaps this is precisely the energy your muscles lack for growth. And this is not an idle assumption. Digesting food requires energy, and the more difficult it is to digest a product (and meat is the leader in this indicator), the more this energy is needed.

The art of creating a “correct” diet consists precisely in selecting foods that are easier for your body to digest. This will mean minimal energy costs for digestion. But then much more bioenergy will go to your muscles, and the sooner they will grow. Agree, this is logical! So it's at least worth a try.

Childhood, first training

Bill Pearl, whose photo is presented in the article, was born back in 1930 in the American town of Prineville (Oregon). He was the youngest of three children in the family of Harold Pearl and Mildred Pasley. The boy's parents owned a small restaurant, in which he had to help them from early childhood.

When Bill was 8 years old, he saw a circus poster with a picture of a strongman athlete, and realized that he wanted to be like him. From that moment on, the boy began to dream of steel muscles. There was nowhere to play sports in a small town, so Pearl began to train strength using improvised means. The boy's first dumbbells were cans of corn and green peas, and his barbell was a bag of potatoes. Bill trained during the working day in the utility room of his father's kitchen, recording the results of his training in a special diary.

In the early 40s, Harold Perl sold the restaurant and purchased a brasserie. American laws prohibited underage children from working in establishments that sold alcoholic beverages, so Bill and his brother and sister were exempt from working in the kitchen. Now the boy needed to look for other ways to improve his physical strength. Believing that hard work would help him build muscle, he dug ditches and worked in construction.

The beginning of a sports biography

Bill Pearl was born in 1930 in Prineville, Oregon. Due to the difficult economic situation in the country, the family moved frequently. The parents chose Washington for permanent residence. From the age of 10 the boy had to work a lot. However, physical labor had no effect on the teenager’s puny figure, because of which his peers and brother teased him. Bill swore to himself that at the first opportunity he would begin to seriously engage in sports, build muscle and beat up his offenders.

At the age of 14, he accidentally saw a photo of Evgeniy Sandov in a magazine. Shocked by the strongman's figure, over the summer the teenager saved every cent to buy a barbell with the money he saved. When my hands touched the bar, I realized that I would devote my life to bodybuilding . In addition to bench presses and lifts, Bill also played swimming and football . And although genetics did not favor weight gain, persistent training did its job.

Pearl and steroids

The bodybuilder has a negative attitude towards steroids and does not approve of their use by weightlifters. His experience of using such drugs was at the very beginning of his professional career and was limited to a short period. The use of steroids allowed the bodybuilding legend to make rapid progress in physical training, but he did not like the effect they had on his well-being and emotional background. Having given them up in his youth, he never returned to using them. Pearl claims that his muscles are pumped up mostly naturally. He criticizes bodybuilders who build muscle using pharmacological drugs. Bill Pearl is unimpressed by modern weightlifting records set thanks to doping, and he misses the days when bodybuilding was a fair sport.

References

1. ^ a b
   Pearl, Bill and Schott, Kim (2003).
   Beyond the Universe - The Bill Pearl Story
   . Bill Pearl Enterprises. paragraph 15. ISBN 978-0884970484
2. "Power training". Shelter online
   . Archived from the original on October 16, 2008. Retrieved October 15, 2008.
3. Sri Chinmoy Weightlifting Festival, 2004. srichinmoy.tv
4. Kilgannon, Corey (25 April 2011). "A Monument to Strength as a Path to Enlightenment." New York Times
   . Retrieved April 25, 2011.
5. "Contact Information". billpearl.com. Archived from the original on March 5, 2009. Retrieved May 2, 2009.
6. Vader, Joe and Reynolds, Bill. (1984). Competitive bodybuilding
   . Modern books. paragraph 161. ISBN 978-0809254668
7. Bill Pearl. IFBB hall of fame
8. "Pearls of Wisdom - Bill Pearl - A Bodybuilding Legend." DVD. GMV Productions, 2007
9. Pearl, Bill and Schott, Kim (2003). Beyond the Universe - The Bill Pearl Story
   . Bill Pearl Enterprises. clause 8. ISBN 978-0884970484

Interesting Facts

Popularity and world fame came to Pearl not only thanks to his achievements in bodybuilding. The athlete never reduced his life interests exclusively to the gym. He traveled a lot. The opening of the gym was only the first step towards promoting a healthy lifestyle. He devoted numerous exhibitions and seminars to this topic, which he organized during his trips to different countries.

He holds several world records for deadlifts and bench presses, as Bill has repeatedly taken part in such competitions. In addition, unlike many competitive bodybuilders, he never stopped trying different types of physical activity, and always arrived in great shape. This, of course, never escaped the attention of others.

None of the bodybuilders before Pearl had posed to musical accompaniment before. Incredibly demanding of himself, he missed training only four times, and got up to start training no later than 5 o’clock. In the book Get Stronger, he candidly described his experience with steroids.

Famous vegetarians. Bill Pearl.

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Family

Source:[1]

Black beans

Nutrient content:

• Serving weight: 1 cup / 172 g • Protein: 15 g • Total carbohydrates: 41 g • Fat: 929 mg. • Calories: 227 kcal.

Peanut Butter Sandwiches with Ezekiel Bread

Nut butter is rich in protein and also contains large amounts of essential amino acids and healthy fats. Why did we choose Ezekiah's bread, you ask? The fact is that during its preparation wheat, barley, beans, lentils, millet, sprouted grains, and spelled wheat are used. These combined ingredients contain all the essential amino acids. They are also high in fiber and vitamins.

Nutrient content:

• Serving weight: 34 g. • Protein: 4 g. • Total carbohydrates: 15 g. • Fat: 0 g. • Calories: 80 kcal.

Seitan

This dish should not be consumed by those who are gluten intolerant. Seitan is pure wheat gluten but well seasoned with herbs and spices and then baked or fried. It must be cooked in soy sauce, which will add the missing amino acids (lysine) to the gluten.

Nutrient content:

• Serving weight: 28 g. • Protein: 21 g. • Total carbohydrates: 4 g. • Fat: 1 g. • Calories: 104 kcal.

Position:

The bodybuilding legend, who has won the Mr. Universe title four times, is a lacto-ovo vegetarian (eats eggs and dairy products). After finishing his sports career, Pearl achieved incredible results as a coach. And his book “Keys to the Inner Universe” has become a bodybuilding classic.

Proved that you don't need to eat meat to have big muscles. He stopped eating meat at the age of 39 and won the Mr. Universe title two years later, at the age of 41.

Also known as:

Bill Pearl

Sport

athlete bodybuilder trainer writer

USA

mr universe sports and fitness

Coaching activities

Having reached his fifth decade, “Mr. Universe” decides to retire from professional sports and focuses on coaching. Bill Pearl trained several thousand weightlifters in his Los Angeles gym. The training developed by the legendary athlete helped Chris Dickerson, Dennis Tinerino and David Jones become champions. Perl tried to imitate Arnold Schwarzenegger, who in the 60s made his first successes in professional bodybuilding.

"Iron" records

The next 5 years passed in intense competition with outstanding bodybuilders. In 1961, Pearl won the professional Mr. Universe tournament in London. A year later, he sold the club and left to conquer Los Angeles. The seething energy gave no rest. The athlete broke the national record for the bench press, then for the deadlift. Bill was the first to start posing to music. In 1967, after winning the competition, he stood on the same podium with Schwarzenegger.

They began to recognize Pearl, record interviews with him, and invite him to exhibitions promoting a healthy lifestyle. The bodybuilder managed to combine training with traveling around the world and maintain excellent shape without carrying iron for days. During all this time he missed classes only 4 times. In order not to disrupt my schedule, I got up at 5 o’clock and trained until breakfast.

Bodybuilding Legends: Bill PEARL

Rodney A. LABB IM No. 7, 2000

Bill Pearl's contribution to our sport is simply unique. He won competitions for almost 20 years - from Mr. California 53 to Mr. Universe 71 according to NABBA. He has brought fame to half a dozen gyms and organizations, including the Pioneers of Fitness, Gold's Gym, the Heidenstam Foundation and the American Powerlifting Federation. In 1995, Bill received the AAU Lifetime Achievement Award. Champion, coach, teacher, philosopher - all this is Bill Pearl. He is an honest and open person, not afraid to express the boldest opinions.

I.M.

: How did you get into lifting weights?

BP

: I grew up in Yakima, Washington. My father owned a restaurant, and we helped him as a family - it was kind of a family business. Every day I carried 50 kg boxes of grain and beans back and forth. This probably laid the foundation for my endurance.

I.M.

: How did you get into bodybuilding?

BP

: In a roundabout way. I wanted to become stronger and bigger at all costs just to survive. And this is the “merit” of my brother - not a day went by when he didn’t make me cry. Thus, self-defense was the most important motivation.

I.M.

: How old were you?

BP

: Ten.

I.M.

: Ten? Incredible!

BP

: It was the right choice, and made at the right time. I immediately fell in love with bodybuilding because I always admired strength and wanted to have bigger muscles. Every person is brought into our sport by some internal motive, for me it was my brother. Believe me, no person will want to mess with you if you are as big as a closet.

I.M.

: In the end, you taught him a lesson?

BP

: Oh yeah. And how!

I.M.

: And then did everything go well for you? Your size probably helped you when playing sports at school?

BP

: I could hardly be called a good athlete. Sure, I could become good at football, basketball, or baseball, but I would have to work really hard at it. Weight training helped me in all aspects of my life, including sports, but it was backbreaking work. Nothing truly worthwhile comes easy to a person. When I won my first Mr. Universe title in 1953, I weighed 87 kg. And when I won it in 1971, my weight was 110 kg. It took me 20 years to gain 22 kg of muscle. I currently weigh approximately 105 kg and am 178 cm tall and keep in good shape thanks to daily workouts.

I.M.

: What was bodybuilding like when you started?

BP

: It was some kind of cult thing, almost underground. Nobody really considered it a sport! The difference from today is simply colossal. In those days, many associated bodybuilding with something like narcissism or homosexuality. The names of Grimek, Reeves or Park were known only to a narrow circle of people - just like them, involved in bodybuilding. Now every boy knows the names of Schwarzenegger or Ray! If you remember, in 1950, competitive bodybuilding was only 10 years old. The competition itself was “immature.” They were held as part of a weightlifting competition and began after midnight. Someone would shine a light on the basketball court and we would pose there with no music playing. I will take the liberty of saying that I was the first to come up with performances to music. This was in the mid-50s.

I.M.

: Did you decide to participate in competitions yourself or did someone push you to this decision?

BP

: My mentor was Leo Stern. He had a keen eye for proportionality and symmetry. One day he said, “Bill, push your calves and hold your delts a little.” That was good advice! The physique should be aesthetic. I have nothing against muscle mass, but some athletes are too passionate about it. The mass should not be overwhelming. In my opinion, Frank Zane and Chris Dickerson had the most harmoniously developed physiques. They presented their optimal physique with style and grace. I always enjoyed watching their posing programs.

I.M.

: Let's talk about your first big win - the Mr. America competition.

BP

: In total, there were 13 competitions in my career. I came third at Mr. San Diego and won the Mr. California title in 1953. Shortly thereafter, as a rookie sailor, I was named Mr. America. I was more shocked than everyone else. Until that moment, I didn't take the competition seriously. My only goal was strength and mass. But such success completely changed my life, opening doors to a completely different world. After my service, I got into the sports business and immersed myself in bodybuilding 24 hours a day, seven days a week.

I.M.

: You won the Mr. Universe title four times as a pro, but never competed in the Olympia. Why?

BP

: Because the Mr. Olympia competition reminds me of the Mickey Mouse show. At one of these shows, only Arnold and Sergio performed, and when one guy from the audience came on stage and started posing, he was given third place. I have nothing against the IFBB, but sometimes I feel like Olympia was created to promote Weider and his organization.

I.M.

: Many were shocked when you took part in Mr. Universe in 1971 at the age of 41. What made you come back after a 4-year break?

BP

: Arnold and Vader constantly challenged me, and so I decided to accept it. I wanted to prove that winning without doping is possible. But at the last minute Arnold refused - I think it would be very funny if buddy Joe lost, especially after such a fuss! For me, these competitions were great. I remember when they announced my name, some little old man shouted, “Bill Pearl is the king!”

I.M.

: Did you leave after that?

BP

: From competitive bodybuilding - yes. I “switched gears” and started training just for myself. You can't win all the time. Besides, I already felt uncomfortable on stage next to 21-22 year old children. I was already 41 years old, and age differences were starting to bother me. But I did not give up sports activities, continuing to participate in demonstrations and seminars. Besides, I wrote a lot.

I.M.

: I read your book “Keys to Inner Peace”. Very impressive.

BP

: Nice to hear. This book was intended to be a comprehensive guide to bodybuilding and weight training. In addition to this, I also wrote the book Getting In Shape with Bob Anderson and Ed Burke and the book Get Stronger. This is, in fact, three books in one - bodybuilding for other sports, general training and “pure” bodybuilding.

I.M.

: Are you impressed by the modern world of muscles?

BP

: Quite the opposite - I'm very disappointed. In the 50s, there were “cool” gyms with real black iron, where athletes built both muscles and health. Their sweat was real. In the 60s everything became a little phony. The chrome-filled halls with mirrors looked somewhat ostentatious. Starting from the 70s, they were filled mainly with aerobic equipment and some kind of fantastic machines. The sports industry was growing rapidly, which was great! But, unfortunately, the use of steroids among bodybuilders and weightlifters also increased.

I.M.

: Do you mean specifically steroids or restorative drugs?

BP

: No, not just steroids. It's just a shame for our sport. This is not at all how I would like to see him. It pains me to even talk about it. I don't like what I see now. Of course I am amazed at the development that these guys are achieving. But, knowing how they do it, I can’t admire them. I blame not so much the athletes themselves, but the sellers of these drugs and magazines. They promote doping. I believe that 98% of the responsibility for this lies with them.

I.M.

: Do you agree that when you mention bodybuilding, most people immediately think of steroids?

BP

: Of course, how could it be otherwise? Bodybuilding will not be taken seriously until Joe and company stop promoting the image of some kind of “steroid monster”. In Germany they are wary of the kind of muscle development that is now popular in America. This is considered indecent because it is achieved with the help of pharmacological drugs.

I.M.

: Do you think that bodybuilding can be a healthy sport?

BP

: Without pharmacology - yes. I like the growing opposition to steroids. Let's hope for its success.

I.M.

: Are you in favor of comprehensive doping control at all competitions?

BP

: This would be the most correct solution, but I doubt that all these champions know how to develop their body without pharmacology. Nowadays, aspiring athletes want immediate success. It's our fault. We, being short-sighted, gave them everything. See what happened.

I.M.

: We probably lost some landmarks. Too much emphasis on the desire to become famous. And the love for weight training itself somehow faded into the shadows.

BP

: That's right, that's exactly it. They want to become stars, but this doesn't always work out. The desire to be the best can only be welcomed, but they do not look very happy. In the photographs they seem to be wearing masks. It's all for show. For me, bodybuilding was a school of life, and not just another step leading to fame.

I.M.

: Arnold's meteoric rise made many people want to do it again.

BP

: His influence was a double-edged sword. We must give him credit - he greatly popularized bodybuilding. But his success is the exception rather than the rule. Not every good looking bodybuilder can become a screen star. Today's bodybuilders don't care about the sport itself. There is, however, one exception - Lee Labrada. He's great.

I.M.

: It’s surprising that you yourself have never tried acting in films.

BP

: It was a completely different time then. There was no corresponding type on the silver screen, with the possible exception of James Bond. I worked in television, like The Steve Allen Show and Hollywood Palace. Usually we were invited to work in stunts. For example, catching someone like Buster Keaton in a little scene. I've met some pretty famous people, but overall I've been disappointed by Hollywood.

I.M.

: What about "Muscle-Beach Party"?

BP

: And you were well prepared for this conversation! Yes, that happened too. I asked the producers if they were going to film us as dunces. “Oh no, Mister Pearl. Of course not!" Well, you've seen this movie, haven't you? Do I need to say anything? That's why I don't want to have anything to do with show business and everything connected with it. For a bodybuilder, this is dangerous, and besides, it can be quite humiliating. I have never traded myself or my sport.

I.M.

: If you were asked to name one name that best exemplifies the word "bodybuilding" as an art and sport, who would you name?

BP

: My ideal has always been Grimek. He was ahead of his time. It had to be measured by the standards of the 70s, it was so good. But he was never appreciated. John Grimek was a great poser, had good muscles and led a decent lifestyle. You can't tell about it in a few words.

I.M.

: You have trained several national champions.

BP

: I trained Chris Dickerson, David Jones and Dennis Tinerino. They are great guys. We were training partners, so the work was mutually beneficial. I followed their training schedules and we were all in great shape. I really appreciate the opportunity to work with such outstanding talents.

I.M.

: You're still in great shape!

BP

: I really like my lifestyle. For half a century now, I have consistently made time for exercise. But I have a great “trump card” - a wife who understands me. We have been married for 35 years. She considers her main task to be protecting me from all kinds of stress. I work as a fitness consultant, organizing fairs and seminars.

I.M.

: I always try to ask a couple of off-topic questions in my interviews. Who are you - a conservative or a liberal?

BP

: I consider myself to be right wing and extremely proud of it. I don't like the idea of ​​a minority supporting a majority. Since I retired, no one has given me anything. Fortunately, my family realized that it was better to work and provide for ourselves. I believe that charity in our country is extremely underdeveloped. People have to think about themselves, and not wait for others to do it for them. America grew up with a work ethic. It's the same as in bodybuilding. You have to work to build the physique you want. Nobody will give you muscles. You need to devote a lot of time to this, otherwise you will not get anything.