At this point in my series of articles I think it is appropriate to introduce one of the greatest Super Stars in the physique world past or preset. The man is Boyer Coe. From my observations of people who are interested in physical development and physique contests, there are usually one or two men who will stand out in an individual’s mind as being at the top in their chosen field which in this case is physique contestants. The two men who immediately come to my mind are Chuck Sipes (who I have already discussed in detail) and Boyer Coe. I am not even going to attempt to describe his sensational physique. I would probably waste at least 4 to 5 paragraphs describing Coe and still not come up with a description which would do justice to him. All I can say is to study his photos which are published in just about every issue of Iron Man Magazine.
You may read about his life and training ideas in Vol. 28 No. 2, and also read about him on the series in Iron Man titled Stars of The 70’s. These are found in Vol. 31 No. 3 and Vol. 33 No. 2. I know that Boyer owns a very nice health food store.
The pleasant thing I noticed when I corresponded with him was that he never plugged his supplements in any way unless I requested such information. Another pleasant experience I had was that whenever I wrote to him he always answered within 7 days from the time I wrote to him. That, in my estimation, is real fine dedication on his part, because he has a very busy schedule competing and training and managing his health products.
I have not gotten into any real heavy correspondence with him yet, so the advice I will be sharing with you will be concise and to the point.
The three areas I questioned Boyer on were Deltoids, Traps and Calves. After years of doing heavy deadlifts and much back work, I have lacked definition in the upper back and rear deltoid areas. Boyer only suggested one exercise for these two mentioned areas, but it seems to take care of both problems to some extent. The exercise is the wide grip, collar to collar bent over rowing motion.
The secret to getting the proper development in the rear delt and upper back is to do the motion very slowly and smoothly.
He left the sets and reps up to me since I am an advanced trainer and would be able to find the proper ratio through experience rather than Boyer trying to second guess my program.
For the traps he simply suggested either high pulls or heavy dumbbell shrugs.
On calf development Boyer went into more explicit detail. This is what he advised me to do for further stimulation and growth.
Boyer began by saying that it is of extreme importance that a person spend at least one half hour per day just stretching the calf muscle. Stretching the calf muscle is done by doing one leg calf raises on a high block where it is impossible for the heels to touch the floor. You simply put all your bodyweight on one foot at a time and lightly bounce up and down to stretch the calf until you cannot stand the pain, and then shift to the other calf. This will do wonders to develop a full lower calf. Now for the front of the calf growth, place a block under the heels. Now raise the toes up. This will cause a cramping effect in the shin area. At first it will be enough without any weight. But later you will have to use a method whereby you place added resistance on the toe area. This area is not as difficult to build up as the other areas of the calf.
Note: At the time Boyer gave me this advice regarding development of the calf, there didn’t seem to be any convenient way to add resistance on the toe area. Peary Rader has come up with the answer in the form of any exercise unit directly for this purpose. You can find the ad for the CALF CARVER in the Jan. 1976 issue of Iron Man Magazine on page 5. I think the cost of $25.00 is well worth the results that can be achieved through consistent training.
Boyer mentioned that to achieve a desired measurement is simply a matter of DETERMINATION. THE MOST IMPORTANT ASPECT IN TRAINING CALVES IS TO GET A COMPLETE STRETCH ON EACH AND EVERY movement.
Boyer suggested a routine that I might try till results cease and then try something else. Again sets and reps are an individual matter. This is the exercise pattern: Pick out four exercises (your choice) and super-set two of them on Mondays and Thursdays and the other two on Tuesdays and Fridays. Rest on Wednesdays, Saturdays and Sundays.
Since most of you readers are up on the exercises which are used for growth in the muscle areas, use calf exercises which will accent growth on the weakest area of the calf. For example, if you are weak in the front calf, use more exercises which will bring this area in proper focus over the other heavier area of development of the calf. In closing on advice from Boyer Coe, he lightly mentioned, without going into detail, that it is almost impossible to be at the top in both powerlifting and bodybuilding. Also, to increase muscularity, you will have to diet, in other words, greatly reduce your intake of carbohydrates and also add kelp tablets to your supplements for increased definition. This concludes the advice from Mr. Universe – Boyer Coe.
In the early year of 1966 I was in the early growing stages of my bodybuilding career. I was at the period of time very impressed with the accelerated rise in the competitive physique world of I.F.B.B. Mr. America Dave Draper.
During the 60’s there weren’t over a handful of men who were even close to the astounding size and shape that Draper possessed. At the time I thought that Dave must have some SECRET method of training. I immediately wrote to him asking him to share some of his SECRETS with me. Well, when I received Dave’s reply I found out that there weren’t any SECRETS OF TRAINING. At the time I felt disappointed, but later I came to realize that successful bodybuilding revolves around an old fashioned basic program of a few exercises.
I don’t feel at this time it is necessary to go into detail about the basics of training, since another Iron Man author, Brad Steiner, has been going into great detail on these concepts over the past few years. If you haven’t read his articles, look to past issues of Iron Man and read them. If you have read them, read them over again and I am sure that even more of your questions will be answered this second time around.