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.
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
1966
Mr Atlantic Coast – AAU, Overall Winner
Mr Eastern America – AAU, Overall Winner
Junior Mr USA – AAU, Winner
Junior Mr USA – AAU, Most Muscular, 1st
Mr New York City – AAU, Overall Winner
Mr New York Metropolitan – AAU, Overall Winner
Mr New York State – AAU, Overall Winner
Mr North America – AAU, 2nd
1967
Mr America – AAU, Most Muscular, 4th
Mr America – AAU, 6th
Mr California – AAU, Winner
Junior Mr America – AAU, 4th
Junior Mr America – AAU, Most Muscular, 5th
1968
Mr America – AAU, Most Muscular, 3rd
Mr America – AAU, 3rd
Junior Mr America – AAU, 3rd
Mr USA – AAU, Most Muscular, 2nd
Mr USA – AAU, Winner
1969
Mr America – AAU, 2nd
Junior Mr America – AAU, 2nd
1970
Mr America – AAU, Winner
Mr America – AAU, Most Muscular, 1st
Junior Mr America – AAU, Most Muscular, 1st
Junior Mr America – AAU, Winner
Mr Universe – NABBA, Short, 1st
1971
Mr Universe – NABBA, Short, 1st
1973
Pro Mr America – WBBG, Winner
Mr Universe – NABBA, Short, 1st
Mr Universe – NABBA, Overall Winner
1974
Universe – Pro – NABBA, Short, 1st
Universe – Pro – NABBA, Overall Winner
1975
Universe – Pro – PBBA, 2nd
Pro Mr World – WBBG, 2nd
1976
Olympus – WBBG, 4th
Universe – Pro – NABBA, 3rd
Universe – Pro – NABBA, Short, 2nd
1979
Canada Diamond Pro Cup – IFBB, 2nd
Canada Pro Cup – IFBB, Winner
Grand Prix Vancouver – IFBB, 2nd
Olympia – IFBB, LightWeight, 4th
1980
Canada Pro Cup – IFBB, Winner
Grand Prix California – IFBB, Winner
Grand Prix Louisiana – IFBB, 2nd
Grand Prix Miami – IFBB, Winner
Grand Prix Pennsylvania – IFBB, 2nd
Night of Champions – IFBB, Winner
Olympia – IFBB, 2nd
Pittsburgh Pro Invitational – IFBB, 2nd
1981
Grand Prix California – IFBB, Winner
Grand Prix Louisiana – IFBB, Winner
Grand Prix New England – IFBB, 2nd
Grand Prix Washington – IFBB, Winner
Grand Prix World Cup – IFBB, 2nd
Night of Champions – IFBB, Winner
Olympia – IFBB, 2nd
Professional World Cup – IFBB, 2nd
1982
Olympia – IFBB, Winner
1984
Olympia – IFBB, 11th
1990
Arnold Classic – IFBB, 8th
1994
Olympia – Masters – IFBB 50+, Winner
2000
IFBB Hall of Fame