Johnny Fuller Bodybuilding Workout

Johnny never stopped an exercise until he had done at least 10 sets, and he never concluded a set until he had reached his magical of 32!

That’s right. Ten sets per exercise done for 32 reps each set! Considering the fact that Johnny may use anywhere up to seven exercises per bodypart, this system is even more amazing when you compare it to the more conventional methods being used today.

Having tried just about every training method in the book, from ‘Heavy Duty’ downwards, depending on which way you look at it, Johnny says he is aiming the best gains of his life, using this system, and from the way he has improved during the years, who can argue with him.

Mr. Fuller did not favor using heavy weights.
He said: “I don’t feel as though I can get anything out of those systems. When I use a lot of poundage on the bar, I find myself concentrating more on the weight itself and not on the actual muscle. When you use heavy weights, you are constantly thinking about it all the time, and this takes away much of the effect. After I’ve trained a bodypart, I want to feel it so much that it actually hurts when I just so much as move the muscle. For me ten sets each exercise is just about right, and unless I do at least 32 reps each set I don’t feel a thing!”

This system of training sounds very much like the ‘Serge Nubret method’ because Serge liked to do a of of sets each exercise but he would not go to 32 reps. Although Johnny Fuller will do 70 sets of 32 reps for his chest, he only works it once a week! Yes, Johnny has found by much trial and error.

Johnny looked up to Bill Pearl for much of his admiration, respect and helpful guidance during the years.

Bill Pearl told, “There are no rules to bodybuilding!” Johnny Fuller is certainly proving that statement correct!

The following training schedule is enough to kill a gorilla!

Monday – Chest	Sets	Reps
1) Bench Press	10	32
2) Dumbbell Bench Press	10	32
3) Incline Bench Press	10	32
4) Incline Dumbbell Bench Press	10	32
5) Flat-Bench Dumbbell Flyes	10	32
Incline Dumbbell Flyes	10	32

The above workout takes a full two hours of nonstop pumping for the chest muscles.

Tuesday	Sets	Reps
T-bar Rowing	10	32
High angle cable Pull ins	10	32
Low angle Cable Pull ins	10	32
One-arm Rowing With Dumbbell	10	32
Bent-over Rowing	10	32
Chins	10	32

Wednesday – Shoulders	Sets	Reps
1) Press Behind Neck	10	32
2) Dumbbell Press	10	32
3) Upright Rowing	10	32
4) Floor Cable Laterals	10	32 reps each arm

Thursday – Thighs – Triceps	Sets	Reps
1) Leg Presses	10	32
2) Leg Extension	10	32
3) Leg Curl	10	32
4) Squats	10	32
5) Hack Squats	10	32
1) Pressdowns	10	32
2) Lying Barbell Extensions	10	32
3) Lying Dumbbell Extensions	10	32

Friday – Biceps	Sets	Reps
1) Barbell Curls	10	32
2) Scott Curls	10	32
3) Incline Curls	10	32
4) Concentration Curls	10	32

Saturday: Runs Three Miles, Plus Calf Work
Sunday: Runs Three Miles
Monday: Starts Cycle Over Again With Chest Work

Diet

Monday: Rises at 7 a.m. and consumes half a box of milk powder mixed with water. He takes the following supplements also: B-Complex, B15, ginseng, and potassium.

He then goes back to sleep and has the other half a box of milk powder mixed with water when he wakes up again at 11 a.m.

Lunch consists of another half a box of milk powder mixed with water, plus the same supplements he had at 7 a.m.

At night Johnny says he swallows a dozen soya-based protein tablets with water!

It is really quite amazing that Johnny stays on this feeding regimen for a full three days.

“These three days are my high protein days, and I take in nothing but protein!” he says

On Thursdays, Fridays and Saturdays, Johnny eats the following:

Breakfast
One pound of liver. Six poached eggs. He then goes back to sleep for another two or three hours.

Lunch
20 oz. of mixed vegetables including carrots, cabbage, turnips, peas, beans, etc.

Evening Meal
One whole chicken plus vegetables, or two and a half pounds of steak, plus vegetables.

On Sundays, Johnny has no food whatsover, allowing his system to totally rest after all the heavy food it has digested throughout the week.

“You know, it took me a hell of a long time to find this training and eating system. I wish I had discovered this twenty-five years ago when I first started bodybuilding.”