You can see Steve's rather impressive transformation on the cover of his popular book "Total Muscularity."
In addition to the above book, he also wrote a few others, but "Total Muscularity" remained the favorite among his readers.
When I took up serious bodybuilding training in the early '90s, Davis wrote a monthly column for MuscleMag International that, I'm afraid, was overlooked by many of its readers—I just never felt as if Steve got his just due for (not just) his physique, but his knowledge of muscle-building and his expert dietary advice.
Steve had some great advice for building mass—advice that can still be used today to great success. One of the intriguing things that he used was something called a "set series"—the program below is built on the "set series" premise.
|Steve shows off his classical lines in competition|
Steve's 12 Keys for Building Quality Mass
Here are the "12 keys" that Steve believed in, and recommended, for building muscle:
- Train each bodypart 2x per week.
- Use 8 reps for arms, chest, shoulders, and back exercises.
- Use 15 reps for calves, lower back, quadriceps, and hamstring development.
- Do not do ab work on a mass-building regimen.
- Wear a watch and time your rest between sets. Keep it at 30-45 seconds, the shorter the better.
- Perform 2 exercises per bodypart (see sample routine).
- For each exercise, do a light warm-up set and then 6 sets using the same weight, reps, and rest between sets. Steve called this a "set series."
- Keep a chart, and increase your weight each week. Even tiny increases are good.
- Rest 3 minutes after each set series.
- Think heavy weights. Lift heavy weights.
- Take in one gram of high-quality protein for each pound of bodyweight.
- Follow the "Master Diets" found in any of Steve's books.
|On the cover of the defunct Muscle World magazine|
The Steve Davis Mass Blast
Using the following routine, you would train six days on, one day off, your only day of the week off being Sunday:
Monday and Thursday
Chest, Back, and Lower Back
- Bench Presses 2x8
- Dumbbell Incline Presses 2x8
- Dumbbell Pullovers 2x8
- Bent-Over Rows 2x8
- Behind-the-Neck Pulldowns 2x8
- Hyperextentions 2x8
Tuesday and Friday
Shoulders, Arms, and Forearms
- Behind-the-Neck Presses 2x8
- Dumbbell Lateral Raises 2x8
- Barbell Curls 2x8
- Incline Dumbbell Curls 2x8
- Close-Grip 2/3 Bench Presses 2x8
- Non-Locking Pushdowns 2x8
- Reverse Curls 2x8
Wednesday and Saturday
Quadriceps, Hamstrings, Calves, and Lower Back
- Front Squats 2x15
- Hack Squats 2x15
- Leg Curls 2x15
- Donkey Calf Raises 2x15
- Standing Calf Raises 2x15
- Hyperextensions 2x8