Chris Dickerson Mr. Universe Training

Chris Dickerson (b. 1939) became the first African American Mr. America Winner in 1970 and the won the most prestigious title “IFBB Mr. Olympia” in 1982 at the age of 43.

Chris was an average bodybuilder with exceptional calves and was able to turn into one of the top physique men in the country.

His tremendous progress is the direct result of hours, months, and years of hard, patient work. Chris’ mother Ashley Dickerson was also known for her power and big heart. She definetly formed and influenced Chris in his eralier childhood years.

Ashley Dickerson was Alaska’s first black lawyer! Mrs. Dickerson grew up before the civil rights era. 
Dickerson had a reputation as an advocate for the poor and underprivileged. She argued many cases involving racial and gender discrimination.

“In my life, I didn’t have but two things to do. Those were to stay black and to die. I’m just not afraid to fight somebody big,” she told the Anchorage Daily News in 1984, when, at age 71, she was still working 12-hour days at her law office. “Whenever there’s somebody being mistreated, if they want me, I’ll help them.”

Hat’s off to Mrs. Dickerson! And yes, above you would see ‘The Dickerson Triplets’. Alfred, at the right, was the oldest by 12 minutes, followed by John the next born and Chris at the far left!

Chris began training at Bill Pearl’s Gym in Los Angeles. Pearl quickly spotted the potential in the athletic youth, and a lasting friendship developed. Bill planned  Chris’ workouts, and the scientific training, planned diet and determination on Chris’ part teamed up to the beginnings of a sensational physique. Chris gives Bill a great deal of the credit for his bodybuilding success. He also trained under the supervision of Vince Gironda, for three months.

Training For Mr. Universe

Here’s Dickerson’s Mr. Universe Workout that he followed for six weeks before the contest.
 

Split

Monday Morning	Abs, Delts
Monday Evening	Abs, Biceps,
Tuesday Morning	Abs, Back, Lat
Tuesday Evening	Triceps
Wednesday Morning	Abs, Chest
Wednesday Evening	Legs

Chris Dickerson: “I don’t recommend it for a bodybuilder to tackle who has fewer than five years training behind him.”

Monday Morning (Abs)	Reps	Sets	Weight
Incline Situps	50	1	–
Incline Leg Raises	25	1	–
Seated Twists with light stick	100	1	–
Side Bends from the waist	50 each side	1	15lb dumbbell
Front Leg Kicks	25	1	–

Monday Morning (Delts)	Reps	Sets	Weight
Standing Olympic Bar Presses off rack	1	1	155lb
	1	1	179lb
	1	1	190lb
	1	1	205lb
	1	1	225lb
	1	1	240lb
	1	1	170lb
	1	1	160lb
Standing Dumbbell Laterals	6	8	50lb each arm
Seated Press Behind Neck	1	1	135lb
	1	1	150lb
	1	1	175lb
	1	1	185lb
	1	1	205lb
	1	1	225lb
	1	1	150lb
	1	1	140lb
Bent Over Dumbbell	8	8	40lb

Monday Evening (Biceps)	Reps	Sets	Weight
Leg Raises off flat bench	100	–	–
Standing Dumbbell Curl off “Scott Bench”	6	10	50lb
Seated Barbell Curl	8	12	100lb
Standing Barbell Curl		10	125lb

Tuesday Morning Back	Reps	Sets	Weight
Note: Same “gut” routine as Monday Morning
Deadlift off the floor using Olympic Bar	10	1	225lb
	10	1	240lb
	10	1	265lb
	10	1	280lb
	10	1	300lb
	10	1	325lb
	10	1	310lb
	10	1	280lb
	10	1	265lb
	10	1	240lb

 

Tuesday Morning Lat	Reps	Sets	Weight
Lat Pulldowns on Machine	8	12	increase weight progressively
Alternate Bent Over Rowing with dumbbell supported by flat bench	6	12	100lb dumbbell
Wide Grip Chins	10	10	no weight

Tuesday Evening Triceps	Reps	Sets	Weight
Leg Raises off flat bench	100	–	–
Triceps Pulldown on machine	6	12	160lb
Prone Triceps Curl with E-Z Curl Bar	6	12	125lb
Prone One Arm Triceps Curl with dumbbell	8	10	35lb
Parallel Bar Dips (good form, full reps)	8	6	–

Wednesday Morning Chest	Reps	Sets	Weight
Note: Same moning “gut” routine
Bent Arm Pullovers using Olympic Bar	6-8	1	135lb
	6-8	1	150lb
	6-8	1	165lb
	6-8	1	175lb
	6-8	1	190lb
	6-8	1	200lb
	6-8	1	185lb
	6-8	1	180lb
	6-8	1	175lb
	6-8	1	165lb
	6-8	1	165lb
	6-8	1	160lb

Wednesday Morning Chest	Reps	Sets	Weight
Incline Dumbbell Presses	6-8	1	75lb
	6-8	1	90lb
	6-8	1	110lb
	6-8	1	110lb
	6-8	1	120lb
	6-8	1	120lb
	6-8	1	95lb
	6-8	1	95lb
	6-8	1	90lb
	6-8	1	80lb
	6-8	1	80lb
	6-8	1	80lb

Wednesday Morning Chest	Reps	Sets	Weight
Incline Dumbbell Laterals	8	8	50lb
Prone Dumbbell Presses	6	8	90lb
Parallel Bar Dips for pumping		6	–

Wednesday Evening Legs	Reps	Sets	Weight
Leg raises off flat bench	100	–	–
Regular Squat	8	8	225lb and up to 325lb
Leg Presses on Leg Press Machine	8	8	350lb
Hack squat	8	8	150lb
Leg extensions	10	8	90lb
Thigh Biceps Curl on Leg Extension Machine	12	10	70lb
Seated Calf Raises on Machine	25	10	using max. weight, that allows this minimum number of reps

Mental Attitude and wisdoms
The New York bodybuilder knew that training alone will not develop a massive physique. He paid close attention to his diet. He used to eat meat, fish, cheese, eggs, vegetables, and fresh fruit. He would sometimes have a dish of pudding or Jell-O for dessert, but steered clear of bread, rice, French fries, cakes, pastry and other such “food of little value.”

Three weeks before a contest he is extremely careful about his diet, in order to bring out the “edge” to his muscularity and skin tone.

The combination of correct diet, hard training, Olympic lifting and dedication paid off!

Chris: “Preparation for a physique contest should be complete before going there. You should have everything that you will need ready the night before, including your posing routine, verbal presentation if required, and posing attire. Once you are actually at the meet, relax and enjoy yourself.

Your physique is either ready or it’s not. Worrying about it will only make your give a poor presentation. After the contest is over, listen carefully to criticism of your physique from sources you can trust. Look at your physique in a mirror, list your weak points objectively, and set your goals for improvement.

Make your plans for competition in long-range terms, like six months or a year. After analyzing your weak points, go to work on them. You will improve.

It is OK to have an idol, and to some extent to try and pattern your physique after his, but always keep clearly in your mind the fact that you have only your own physical equipment to work with. Every physique has its own level of optimum development, its own type of beauty. Trying to look like Steve Reeves when you are five feet tall and thick waisted can only lead to frustration. Learn your physique type and adjust your desires accordingly.”

Bodybuilding competition history