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May 1989 – Excerpt from P.B.A. Archives

by: Glen D. Cunningham

Page: 1 | 2

Mike "The Zipper" Sable biceps-quadriceps pose. Amazing cuts!

THe Professional Bodybuilding Association (PBA) begins its second season of competitions with the Nevada Super Bowl slated for Las Vegas on July 1. Association directors, as well as all followers of the PBA, will be pleased to hear that Mike Sable will be returning in 1989 to defend his championship title. "The Zipper" captured the association's overall crown due to his earning the highest total of top-three placings on the circuit. Sable easily outdistanced the competition with his consistently razor-sharp physique that left all bodybuilder enthusiasts shaking their heads in bewilderment. Sable was "contest-ready" for eight competitions in six months! When it is considered that most elite-level competitors can normally only prepare for two, perhaps three contests per year, it is not surprising that "The Zipper" was the talk of Southern California bodybuilding throughout the 80's (and earlier 90's).

The former "Mr America" and "Mr. World" utilized the benefits of scientific developments in both kinesiology and physiology in claiming the PBA's top prize. In designing his program, the philosophy of approach was to bring him in "ripped-to-the-bone" and then bring him back up with each contest. The idea was that Mike would maintain his rock-hard structure while constantly increasing muscle. Mike's body responded perfectly. He was easily the most "ripped" competitor on stage throughout the series.

The amazing legs of Mike Sable

Mike was able to add an incredible 18 pounds of muscle between the first show and the grand finale with absolutely no sacrifice in muscle quality! How was Sable able to accomplish what many experts had deemed impossible?

His assault on the title had begun six months out. The program schematics encompassed a four pronged perspective:

1. Workout Cycle;
2. Program description;
3. Aerobic Training Regimen;
4. Nutritional Program.

There were two cycles to the workout program. Sixty-five percent of the preparation period consisted of a 10-day cycle -- four workout days followed by one day off, and then repeat. The remaining thirty five percent of his preparation time shifted to an eight-day cycle -- that is, a three-day workout cycle alternation was incorporated to vary the way the muscles were taxed in order to stimulate particular muscular responses.

Mike was carefully studied in order to establish optimum training considerations, including the actual movements, number of sets and number of repetitions. No matter what the time period was between contests, whether three weeks or three months, the period was divided into quarters:

• 1st quarter - Strictly Free Weights. For each body part, incline pyramiding (increase weight, decrease reps) on two mass movers for five sets apiece; then, one isolation exercise for three sets of eight reps;
• 2nd quarter - Strictly Free Weights. For each body part he did incline/decline pyramiding on two mass movers (example rep progression: 12, 10, 8, 10, 12) to promote muscle stamina; then two isolation movements for three sets of 10 reps each;
• 3rd quarter - Variable-resistance Machines, Cable Equipment and Free Weights. For each body part Mike did incline/decline pyramiding on each free-weight movement. Each free-weight movement was incorporated into a giant set with machine training. For example, a Sable delt cycle might look like this: machine military presses, Barbell presses and Lateral Raises. This was done for three rounds with no rest between three movements;
• 4th quarter - Variable-resistance machines and Cable Equipment (no free-weight movements if possible) for better muscle isolation. No pyramiding. Super-setting was used here to increase red fiber recruitment: for example, Smith machine incline presses supersetted with machine flyes for three rounds to work Sable upper and middle chest.
• Note: After each contest the process was repeated.

It became clear from the outset that Mike's superlative condition was due to a number of training advantages that brought about by his extensive experience in both aerobic and anaerobic training. Prior to his bodybuilding career, "The Zipper" was an elite-level cyclist and, thus due to his highly trained aerobic metabolism, he utilizes a low body fat set-point, making it less taxing to maintain a competition body fat level for an extended period.

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