WINNING THE TRIPLE CROWN

...and the Training Routine I employed to Achieve this Great Distinction.

By Chris Dickerson
1974 Mr. Universe (Professional)

THE THREE MAJOR PHYSIQUE TITLES in the world today are the AAU, Mr. America, the NABBA Amateur Mr. Universe, and the NABBA Pro Mr. Universe. They represent "The Triple Crown" of bodybuilding--a sport which is now growing more rapidly than ever before.

There have been, surprisingly, few Triple Crown winners. Bill Pearl was the first, having won the AAU Mr. America in 1953, the Amateur Universe in that same year, and his first Pro Universe title in 1961. He was followed by Joe Abbenda, winner of Mr. America in 1962, the Amateur Universe that same year, and the Pro Universe the following year. Then there was Boyer Coe, who captured the Mr. America title in 1969, the Amateur Universe that same year, and finally, the Pro Universe in 1973. Being number four to have won the Triple Crown, it is my hope that I, as those before me, will serve as a source of inspiration to all bodybuilders.

It was not until 1952 that NABBA (National Amateur Bodybuilders' Association) offered two Mr. Universe titles. Up to that time, however, there was only one Mr. Universe title to be won. This explains why both John Grimek and Steve Reeves, although certainly legendary, never won the Pro Mr. Universe title. There was no distinction in those days, and so they won everything there was to win.

The NABBA Universe is the only true Mr. Universe title. It is the oldest, and it is the first bodybuilding organization to have adopted and truly established the name, "Mr. Universe." It is my sincere wish that we continue to support them by having each current Mr. America represented at that contest in London each September.

It is interesting to note that since 1970, the year I was sent over by the York Barbell Company, to compete, having just won the Mr. America title, that no current Mr. America has since participated in this contest except for this past year. Ron Thompson picked up the tradition, I'm happy to say, by competing this past September. No, he did not win, but his outstanding physique will long be remembered in the minds of those who saw him.

Just recently, I was chatting with my friend Jim Morris, Mr. America winner of 1973. He told me of his plans to enter the Amateur Universe this year, I am glad to hear it and, knowing what he is capable of, he will be hard to beat.

Getting into shape for this Professional Mr. Universe contest was just what I needed. I'd been in a slump. My workouts were not as steady nor lively as I'd been accustomed. This was due, mainly, to the fact that I had just returned from touring for two months in Germany, South Africa and Australia. Arriving back in California to train once again at Bill Pearl's gym was what was needed. Having decided to enter the Pro Universe and knowing it was only eight weeks away, made me push all the harder to get into contest shape.

To begin training for this contest meant training at a faster pace, with little time between all of my sets and using less weight. I had been training heavy while on tour, and not having had a chance to really get used to any one gym during this time, I was letting too much time pass between sets. There is certainly a great deal to be said about training in a gym that's familiar to you. It's like wearing an old pair of shoes. You're familiar with the weights and the weights seem familiar with you too somehow. It's difficult to explain if you've never experienced the difference firsthand.

In addition to speeding up my pace in training, I was also jogging three days a week. To test my endurance even further, the sugars and starches had to be all but eliminated. So I had to make this physiological change in quite a short time. I was too heavy. Bill explained that I had plenty of size, that I'd have to drop some bodyweight, and would have to show much more definition and "cut-up."

At first it was difficult. Now I was training at this increased pace, allowing only 30-60 seconds between sets, but without the usual carbohydrate intake to give me extra energy. I was doing two things at once; training faster and therefore burning more energy, and at the same time was eliminating the carbohydrates as fuel. Add the three jogging sessions each week and I was really beginning to drag after awhile.

My second wind did come however. Starting the third week of this serious training, I began finding my stride. I was even beginning to look forward to these grueling gym bouts and the running was now, instead of draining me, increasing my wind capacity and endurance.

My diet in preparing for the Pro Mr. Universe during these last weeks leading up to it, was strict in much the same way it was before, in preparing for a contest. It consisted of four soft eggs for breakfast, eating a peeled grapefruit as if it were an orange, one slice of whole wheat toast, minus the butter or margarine. I'd have a beef patty with no salt but with a slice of tomato or two with it, instead. Lunch was often chicken livers or canned tuna, with yogurt or grapefruit for dessert. Dinner was fish or fowl, or perhaps a steak, with sliced tomato, sliced raw onion, perhaps a green spinach salad with fresh mushrooms. Or I may make myself a huge, man-sized omelet. I would supplement my diet with the usual amounts of liver tablets (50-100 daily), Vitamin E (800 I.U. a day), Vitamin C (3000 I.U. a day) and about six B-Complex tablets.

At Bill Pearl's suggestion, I tried one thing totally new to me, as far as food intake goes. He suggested I drink, after each meal, a drink for helping me digest my food completely and quickly. It turned out to be, not exactly a pleasant tasting drink, but proved effective all the same. The drink consists of a quarter of a glass of apple cider vinegar, diluted with twice that amount of cold water. I don't suggest to anyone that they take this drink down in one gulp. If you do, you're bound to feel your insides burning away and your intestines twisting in knots like a pretzel. No, the answer is to sip this concoction slowly, with short intervals in between. The drink did help me in digesting and enabling me to flatten my stomach. I do not, however, suggest it for anyone for longer than a six-week period.

Training for contests, like psyching-up for a record lift, is mental. Your mind dictates your behavior for those crucial weeks or months before. You think of preparing, how best to do it, even when going about unrelated activities and in any and every hour of the day. It is a nice sort of obsession, the kind that makes us determined to show only our best or, as we say, "go down trying." Happily, I won.

PHOTO CAPTIONS

- Supine dumbbell press

- Triceps extension on lat-bar

- Lateral raise on bench

- Overhead press with barbell

- Preacher's bench curls

- Incline presses with dumbbells

- A unique rowing exercise.

- Left to right: swinging dumbbell laterally for shoulders. Calf exercise on leg press apparatus, and dumbbells curls on incline bench