|Chapman Media Group World Class Physique, Disc-2: Legs-Calves-Shoulders DVD Review
BodybuildingPro.com Bodybuilding Video & DVD Reviews Chapman Media Group World Class Physique, Disc-2: Legs-Calves-Shoulders DVD Review
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REVIEW OF THE DVD
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Bob began by introducing his workout and he was looking very good. Although he was not quite in contest shape in this DVD, I do think he was in relative proximity to it and definitely not in the dead of off-season. Rather I am quite confident that he only had a little water to drop to get back into contest shape, and my impression is that this DVD was filmed shortly after Bob was in contest shape, potentially in 2006 when he won the 2006 Master's World title. His "War of the Worlds" DVD displayed his training leading up to this contest and I would imagine this DVD was filmed after that, as he slowly went back to off-season mode and of course as a result started to smooth out again. But to describe Bob's condition in a general sense, he was pretty conditioned and looking very well. In my opinion, a fantastic condition to film an instructional DVD.
Bob started off by performing leg extensions and explained how the workout was done and demonstrated it for all of us to see. He moved on to leg presses next which he performed on the 45 degree angle leg press machine. Bob used four plates per side while performing this exercise and did the exercise quite handily. Bob explained that when he performs the exercise, he would load up the leg press with anywhere between 1,500 to 2,000, which I think is believable given his size. Although I have seen very few bodybuilders perform the exercise in videos with over 2,000 pounds. Ronnie Coleman and Markus Ruhl come to mind. Bob used four plates per side which is 360 pounds plus the weight of the sled which is usually around 115 pounds depending on the leg press in question. Of course, Bob used that weight for demonstration purposes, and could clearly handle more weight.
Next up, Bob loaded up eight plates per side which is 720 pounds in total plus the weight of the sled and demonstrated how NOT to perform the leg press. He used a limited range of motion and said he sees many people perform the leg press like that and with a lot of weight to boot. That is something I agree with, although I don't think it solely applies to recreational gym goers, as even professional bodybuilders are guilty of that too at times, as seen in numerous pro bodybuilding DVDs, or workouts shown in the Battle for the Olympia series.
Bob moved on to hack squats next and performed the exercise with a full range of motion, below parallel in a very good demonstration of the exercise.
Bob performed squats on the Smith Machine next and used a very good range of motion, going below parallel, which is especially good for a taller bodybuilder (Bob being 5'11-6'0, which is tall for a bodybuilder). Bob emphasized the importance of form while squatting. Bob performed regular squats next and explained the form to use before performing the exercise. I did notice that Bob's waist appeared to be somewhat blocky, although when he turned pro in 2000, he had a tiny waist given how wide his frame was and how broad his shoulders were. His waist may have grown somewhat as time went by which is fairly normal among pros. Bob did explain that performing the squat is dependent on the height of the lifter.
Bob also succinctly explained why it is wrong technique to put plates or a board below your heals while performing the squat. The goal is to keep your feet flat on the ground, and using an elevated surface for your heals will not help the problem, it will only put a bandage on what is already poor form. The goal should be to attempt to maintain the placement of the heals naturally, rather than artificially raise them to what is already inferior placement as it is.
Bob performed Smith Machine lunges next which was an interesting exercise that I have honestly never heard of before. Now that Bob has demonstrated it, I am definitely interested in giving it a chance during my next workout. He performed it one leg at a time, rather than rotating legs for every rep. His technique made sense and I will apply it during my next leg workout. That is interesting that I found myself learning something new in a basic instructional DVD, so I am definitely happy that I checked it out.
Bob did dumbbell lunges and recommended using straps for a better grip during this exercise. Personally I prefer chalk, although I have never used either for lunges. I will likely give straps a try and see what they are like for lunges and if they assist and how they compare to chalk for this exercise in particular.
Bob performed lying hamstrings curls followed by plate loaded single hamstrings curls.
Bob performed seated hamstrings curls next which is another exercise which I think is great for the hamstrings. Bob explained the technique and performed it and that concluded the quads and hamstrings portion of this DVD.
Bob performed standing calf raises to begin his calves workout, and let me tell you - his calves were looking fantastic! Huge and cut, and with density and vascularity to boot. Bob has genetically low calves to boot and definitely appeared to be among the higher end of calf development compared to other professional bodybuilders.
Bob started off his shoulders workout with dumbbell presses and explained the different ways in which the exercise can be performed. He showed how to do both traditional dumbbell presses for shoulders as well as Arnold presses, which are said to work all three heads of the deltoids. I found it both ironic and hilarious that during Bob's demonstration of the seated dumbbell presses, someone was in the background performing the leg press exercise with a terribly small range of motion, which was exactly what Bob warned viewers NOT to do, LOL. That was a perfect example of the importance of knowing proper form, seen vividly and in front of us as Bob performed the seated dumbbell presses with fantastic form.
Bob performed side lateral raises, both standing and seated, and once again, I found it hilarious that as he performed seated side lateral raises, there was a patron in the gym in the background perform standing side lateral raises with miserable form, demonstrating exactly what not to do, and showing a huge contrast between Bob's proper form, and the patron's form of how NOT to perform the lift.
Afterwards, Bob performed one arm lateral raises and showed perfect form and explained the technique well. This is an exercise which I have to say I like quite a bit and use it frequently during my shoulder workouts.
Bob performed dumbbell front raises as well as plate presses next. I use plate presses quite frequently, and it is an exercise that I enjoy. Next, Bob showed us upright rows, which is an exercise that I seldom use. Bob emphasized not doing this particular exercise if you have shoulder problems. Bob performed seated dumbbell rear delt raises which is an exercise which I can honestly say I have virtually never performed, although I will perhaps give it a chance in an upcoming workout. The last time I can remember performing that exercise was in 2002, although I may have done so since then and forgotten about it. I generally use the pec deck machine when performing work for my rear delts.
This DVD was another great addition to the "World Class Physique" series, following Disc-1 (Back-Chest). I look forward to Disc-3 (Biceps-Triceps-Posing). As far as introductory exercise demonstration videos and DVDs are concerned, I have never really seen much better than this one. Rich Gaspari produced a good video in the 80s called Chest & Legs, which was part of a series similar to this one, where he went through a number of different exercises and explained them individually and demonstrated them using perfect technique. I would recommend that video too, although it is pretty hard to get ahold of. Bob demonstrated the techniques and exercises in this DVD very thoroughly, and I can't say very much in the way of negative comments about it. It is great for the beginner and also for fans of Bob Cicherillo's physique, as he was near contest shape in it. As for those who are intermediate or advanced trainees, you may still find yourself learning something new by watching this DVD, so I recommend you pick it up as a free gift for any order over $99 on Bodybuilding.com. I will be ordering Disc-3 next and look forward to reviewing it.
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