MUSCLE MAGAZINE

 

 

RON TEUFEL SEMINAR

In 1979, when Arnold Schwarzenegger was king of the bodybuilders and Sylvester Stallone was fighting his way to the top, Mario Strong invited bodybuilding superstar Ron Teufel to the Staten Island Bodybuilding Club for what turned out to be a well received momentous seminar.  The Ron Teufel Seminar was covered nationally in Dan Lurie’s Muscle Training Illustrated, and received the attention of local and international media giving Ron a forum to express his views on the world of Muscledom.

 The following is reprinted from Dan Lurie’s Muscle Training Illustrated

It was another sunny day on the island of “Mario’s Monsters.”  The Staten Island Bodybuilding Club was featuring the Titan of Bodybuilding as a guest instructor, for what turned out to be one super seminar.

Ron Teufel, the man with “slabs of abs” was in near peak condition for his debut here at the club.  A record crowd was on hand to listen and learn from this super star of Bodybuilding.  And learn they did.  For everything was covered from calves to neck and steroids to strawberries.

And now, through the power of the tape recorder, you to can learn from this Titan of Bodybuilding…

RON TEUFEL:  First thing I’ll do is introduce myself.  My name is Ron Tuefel, I am 23 years old and have been training for 6 years.  I live in Prospect Park, Pennsylvania.  Today I am going to demonstrate different exercises for each body part.  As I go through the movements I will explain exactly what each individual exercise does.  If you have any questions feel free to ask.  I’ll answer all your questions as honestly as I can.  Now that we understand each other, let’s start.  First the legs.

First thing we’ll do is go over the calf area.  What I’m going to stress is that you be persistent while doing the exercise.  You see a lot of people have weak calves.  The best way to develop weak calves is by working them hard every time you come to the gym before you train any other body parts.  Perform 10 sets of calf work in a slow strict style.  Use between 10-15 reps with each set.  If you are trying to cut them up, raise your reps to 20 per set.  You might try super setting standing calf raises with the sitting version.  Foot position also has a lot to do with calf development.  In my opinion, a lot of people have weak calves not just because of genetics but also from neglect.  This is why I stress working them first in your routine.  You will have more energy to put into them and therefore have more results from your efforts. 

When I work my calves, I usually start with standing calf raises.  I usually perform 4-5 sets of this exercise, rising all the way up contracting my calves.  Then on the way down I stretch really low, getting at all those fibrous tissues.  On the first ten reps I usually keep my feet pointing in emphasizing on the outer head of the calf.  If you turn your feet out, the work goes directly on the inner part of the calf.

Question:  When you perform the exercise do you keep your knees locked or slightly bent?

Ron Teufel:  I keep my knees slightly bent so I am able to feel more tension on the calf area.

Question:  Do you deliberately go slowly?

Ron Teufel:  No. Instead I use a medium type pace, keeping the pump in the calves. When I perform seated calf raises I put my feet close together.  This works the outer and center part of the calf.  If I want more tension on the inside, I just point my toes out.  I keep my reps between15 and 20.  The reason my reps are so high is because I am always on my feet and therefore I have to really blast them.

Question:  Do you always lock out on top?

Ron Teufel: Yes

Question:  How long do you rest between sets?

Ron Teufel:  As soon as I feel I can do my next set I do it.  I have no set time limit and use my instincts as my guide.

Question:   Do you sacrifice poundage for reps?

Ron Teufel:  When you do all your exercises, perform them correctly.  You will benefit more from an exercise this way.

Question:  Some people’s calves are high, what can they do for them?

Ron Teufel:  A person who has high calves should stretch down as far as possible with each rep. If your calves are already low enough, don’t worry about stretching way down.

Question:  Ron, is there any reason why you do your calves standing and sitting?

Ron Teufel:  Each is a different angle.  It’s like doing a front press and a behind the neck press.  Each time you perform an exercise in a different manner you hit the muscle a little different.  The more angles you hit a muscle with the better your development is going to be.  Instead of doing 3 shoulder exercises for 5 sets; I like to do 4 shoulder exercises for 4 sets each.  See what I mean?  It comes out to almost the same amount of sets, but you are doing an additional exercise for the body part.  This means you are using the muscle in a greater range.

 Next body part I would like to discuss is the thighs.  Let’s move on to squats.  There are many different ways of doing squats.  A lot of people have problems with them.  Should I do squats or shouldn’t I?  In my opinion you should squat at least until your thighs are big enough where you don’t need them.  There are a few variations of the squat exercise.  I would say the squat is the best overall thigh mass builder.  Here’s how to perform them:  If you point your toes out a little bit when you do the exercise it becomes a more comfortable position.  Keep the bar up on your traps just a little bit and keep your head looking up, also keep your back arched while doing the exercise.  Another way of doing the exercise is to move your feet and toes in.  When you keep your feet out it puts more tension on your upper outer thigh and upper hamstring areas.  If you squat heavy you can use more weight this way.  For people who’s upper thighs are big enough and have a little around the knee area, doing squats the second style will put more tension and pressure directly on the muscle around the knee area.  Both styles are super mass builders.

Question:  Why do some people use a block under their feet while performing squats?

Ron Teufel:  I would say it’s more or less for balance.  If I squat with my feet flat on the floor, I have trouble balancing myself.  Some people raise their heels because it has a tendency to put more tension around the lower thigh.

Question:  What about reps and sets?

Ron Teufel:  First do a warm-up of 10-15 light reps.  Then perform a set of eight reps.  From there try doing three heavy sets of 4-6 reps each.  This will really help to build mass.  Finish off with a set of 10-12 reps working as heavy as you can go.  I work thighs twice weekly.

Question:  What about front squats?

Ron Teufel:  Front squats are basically the same type of movement as regular squats.  The chief difference is that they put more tension on the front of your thighs.

Question:  Do you perform front squats?

Ron Teufel:  I do not perform any type of squatting movement in my thigh routines anymore.  My thighs are large enough.

Question:  Your legs remained the same size without squatting?

Ron Teufel:  My legs grow on anything, whatever I do they grow.  I was doing legs 3 times a week, between 20 and 25 sets, super setting everything.  I had veins caked in them.  But I did not have the separation.  I could not split them for anything.  They just wouldn’t split.  My upper body was ripped but my legs wouldn’t split, so now I do not squat anymore and my thighs are still hugh.  My current goal is thigh separation.  In order to achieve this I am relying on leg extensions and leg curls as my tools.  Occasionally I will perform some lunges.  I also ride an aerobic bike where you can increase the resistance. 

Question:  What about giving up regular squats for the front version, come contest time?

Ron Teufel:  When contest time comes around if your legs are still small you should keep squatting, but use higher reps with a faster motion like a machine.  When you perform leg presses you want to come all the way down with your thighs. If you put your feet together it’s going to work more of your front thigh and thigh bicep.

Question:  Would you recommend this to a person who has lower back problems?

Ron Teufel:  I would say if someone has lower back problems, squats are definitely going to put tension on the problem area.  If you make yourself as comfortable as you can with the leg press, you’ll probably take most of the pressure off your lower back.  However, if you jam yourself up the tension is still going to be there.

Question:  Wouldn’t that be a more isolated position?

Ron Teufel: Leg presses basically hit your thighs the same as squats do except squats are better for you overall body chemistry.  Squats work your cardio vascular system and make your upper body grow because you are using it.  Squats are better than any other exercise if you can do them hard a correct.  If your goal is size, squat.

Question:  What is your opinion of using your hands on the leg press for added forced reps.

Ron Teufel:  I would use the poundage that I can handle to do my reps in correct style.  I am not too much into the forced rep bit.  I am into correct style, doing as many perfect reps as I can.  If you want size keep your reps around eight to twelve.  If you want cuts raise them between ten and fifteen.  Four sets should suffice.  On backs the same principles apply.  If you put your thighs close together, the exercise is going to work mainly around the knee area and front thighs.  If you keep your feet and toes far apart your upper and outer thighs will get blasted.

Question:  Would you perform leg extensions first before doing hacks in your routine?

Ron Teufel:  If you have a bulky thigh then do let extensions first, before anything else.  If your thighs are small perform them at the end.  Although, I suggest that you do a few sets of extensions in the beginning just to warm your knee-up.

Question:  What is the difference?

Ron Teufel:  The difference is if you have a big thigh and you try to flex it when it’s all pumped up, you would not be able to get a split out of them.  Not one separation, because you will have too much blood in that area.

Question:  With hacks, how far down should one go?

Ron Teufel:  Try going down to parallel or maybe just a bit below.

Question:  What about the speed of the repetition?

Ron Teufel:  If you keep a smooth steady pace, it will result in constant pressure being applied on the muscle throughout the exercise.

Question:  Will hacks develop the sweep in your leg if you do the exercise wide?

Ron Teufel:  If you do the exercise wide, it’s going to help your upper and outer thigh.  If you do them close the pressure is moved towards the front and knee area of the thigh.  Leg extensions are a very good exercise for warming up the thigh.  They are especially good for cutting the leg up and will help separate all the muscles in the thigh.  They also help build and separate the teardrop muscle.  Eight to twelve heavy reps is good for building size, twenty reps are excellent for cuts.  Do five sets of each.

Question:  What about leaning forward while doing the exercise?

Ron Teufel:  Do whatever is more comfortable for you.  There does not seem to be a whole lot of difference.  When I lean forward it seems to work a little higher on the thigh.

Question:  Should you lock out on top?

Ron Teufel:  Yes.  Now let’s talk about leg curls.  The best way to perform leg curls is by keeping your hips down and in.  If you keep your feet down straight you will feel the exercise higher up in your thigh bicep.  When I point my feet, I feel it right around the knee area of the thigh bicep, all the way up and all the way down.

Question:  On the leg curl movement do you think it’s better to keep your head and chest on the bench, or to rest up on your forearms, looking straight ahead?

Ron Teufel:  If you have trouble keeping your hips down, pick up your head.  If not keep it down.

Question:  When you perform leg curls do you keep tension throughout the exercise or do you go all the way down until it reaches bottom?

Ron Teufel:  I do not relax, but I do go all the way up and all the way down.

Question:  What about reps and sets?

Ron Teufel:  Eight to twelve reps are good for building size and fifteen to twenty reps are excellent for cutting.  Do four sets.

Question:  What do you think about donkey calf raises?

Ron Teufel:  I think donkey calf raises are all right if you have your calves already built up or if you’re cutting them up.  Especially if you super set them with seated calf raises.

Question:  What do you think of running for cutting up?

Ron Teufel:  I think running is excellent!  I think running will break up the amount of fat around the hip area.  It also burns up excess calories that you want to get rid of before a contest.  Sprinting will make your legs more muscular but if you run long distances you’re going to break your upper body fat down too.

Question:  What kind of super sets should you do for legs?

Ron Teufel:  Two good super sets would be to do squats and leg curls, leg extensions and hacks.  In that order for four sets of each.  Then you can finish off with a few fifty rep sets of lunges.

Question:  When going for size, should you do just straight sets?

Ron Teufel:  Yes, lunges work your whole thigh; they are good for burning off fat and also help with striations up and down the side of your thighs.  They build your thigh bicep well too.

Question:  What kind of indicator would you use to tell if you need lunges?

Ron Teufel:  I would only do lunges if I was cutting up for a contest.  I usually do leg extensions, leg curls and lunges along with some running.  If you have a thick waist, most back exercises you do should be with a wide grip.  If you have a wide structure besides doing wide grip exercises you should include some close grip movement in your routine to help thicken your back up.  Chins to the front will give you a real good front appearance, such as when you hit a front double bicep pose.  They are also good for thickening up your front lats.  Behind the neck chins are going to build a lot of muscle, especially the little muscles across the upper back.  The front version helps widen them.  I usually perform chins as a warm-up exercise, performing four to five sets of the front version.  I do fifteen reps per set.

Question:  Do you use weight for added resistance?

Ron Teufel:  No

Question:  Do you do chins after your chest routine or after your shoulder routine?

Ron Teufel:  I work back first and chest second.  I do this because chest is easier for me to work than back.  With chest you do a lot of lying down type exercises.

Question:  What do you think of pulldowns with the curved bar?

Ron Teufel:  I think they are excellent.  To me the curved bar is excellent because it puts less tension on your wrist and more on your back.  Do four sets of twelve reps on these movements.

Question:  Should you go as heavy as you can?

Ron Teufel:  Going heavy is great; just make sure your form is strict.

Question:  If you cannot do too many chins should you do pulldowns instead?

Ron Teufel:  Yes. I rather you get twelve reps from pulldowns than five reps from chins.  A good overall back builder for thickening the back is bent over rows.  Take about a shoulder width grip, a good way to do the exercise and get a great stretch is to stand up on a flat bench when you perform the movement.  That way when you come down with the bar you can stretch a little further because the weight won’t hit the floor.  Do four sets of eight to twelve reps for this exercise.  Do them in a strict and comfortable style.  I bring the bar to the bottom of my chest.

Question:  If you bring the bar higher up on your chest will it work higher up on your back?

Ron Teufel:  Definitely. The higher you raise the bar the higher development of the back will show.

Question:  What about power lifting?

Ron Teufel:  Power lifting deadlifts are excellent for your lower back.  I like to use a heavy weight when I do dumbbell rows so I can get a good stretch.  Dumbbell rows are more or less going to work the outer and lower lat.  The proper way to do the exercise is this.  Put the same foot back as the arm you are rowing with.  Pull the weight all the way up and let it stretch all the way down.  Make your legs feel it, top to bottom.  Pull the weight all the way up to your chest.

Question:  Can you substitute this exercise for the barbell version?

Ron Teufel:  I think it doesn’t really matter.  You can do either one.

Question:  Do you increase the weight with each set?

Ron Teufel:  I usually stick with the same poundage.  Cable rows are super for thickening up your back.  Pull the handle till it touches and then let it stretch all the way.  Perform the exercise nice and slow.  You don’t want to rock, you want to stretch.

Question:  What part of the back does it work?

Ron Teufel:  All down the middle of your back.  Four sets of eight to twelve reps.  You can also do this exercise with a straight bar.  Grip the bar wide and pull it to your chest.  This helps your outer lats more than your back.  If you want your back wide, use a long bar.  If you want your back thick use the handle.

Question:  What order would you put your back exercises in?

Ron Teufel:  I would start with chins, then perform front pulldowns, bent over rows would be third, seated rows fourth and pulldowns behind the neck or close pulls last.

Question: How many sets and reps for bulking?

Ron Teufel:  When going for size do six to eight strict reps of four to five sets each.  My favorite shoulder exercise is the press behind neck movement.  It helps develop the whole deltoid.  I would start with a warm up set of about ten reps using about a shoulder width grip.  I usually just about lock out on all my sets.  I try not to rest at the top.

Question:  What if you take a really wide grip?

Ron Teufel:  You might not feel it in the delts, you may feel it in the triceps instead.  Take a medium grip.

Question:  What about the front press?

Ron Teufel:  I feel that if your doing a behind the neck press there is no need to do a front press.  The two movements are basically the same, working the same muscle area.  I would do behind the neck presses, followed by the dumbbell press, however.  The reason for the dumbbell press is it works the frontal delts plus it also gives you a better stretch than the bar would.  You are also working the muscle in a better degree.  You can maneuver a dumbbell better than a barbell flexibility wise.  Both exercises should be performed for five sets of eight to ten reps each.   Standing lateral raises are excellent for the side deltoid.  Unfortunately a lot of people slop these things up.  The correct way to do them is in a slow and strict manner.

Question:  Why are there so many ways to do this exercise?  Some say to keep the thumbs down and pinkies up, is that way better for development?

Ron Teufel:  If you keep your palms facing down, you are putting more pressure on the deltoid area.  With shoulder shrugs take about a medium width grip.  This is going to hit your traps plus your front deltoids.  With shrugs and upright rows strive for ten reps per set.  All lateral movements get ten also.  On pressing movements work heavier, using between six to eight reps.  Work each exercise for four sets each.

Question:  What order of exercises would you perform your shoulder routine?

Ron Teufel:  Press behind first, then a lateral, dumbbell press, another lateral and finally a trap movement.  I start out with concentration curls to warm up the bicep and help shape the muscle a little better.  You can do them sitting down or standing up.  If you like you can do dumbbell curls or even dumbbell preacher curls over a bench instead.  Just do one of the three.  I turn my hand in when I come up with the dumbbell and usually do sets of ten heavy reps when I am going for size.    Hold the bar out wide.  This will work the inner head of your bicep.  Keep your arms back and bring the barbell all the way up.  If you grab the bar in closer, it will help develop the outer part of your arm a little more.  Again try to keep your arms back while doing the exercises. 

Question:  What do you think about cheat curls?

Ron Teufel:  I think you benefit more from an exercise if you do it right.

Question:  I notice that you use a lot of rocking motion, is that the way you normally train?

Ron Teufel:  Well, basically when I am rocking, it’s not like I am rocking the world.  When I rock it’s only because I cannot help it.  I am keeping as straight as I can.  Naturally when you let the weight down, your back is going to bend a little.

Question:  What do you think of negatives?

Ron Teufel:  I am not into negatives.

Question:  Do you use the E-Z Curl Bar at all?

Ron Teufel:  The E-Z Curl Bar is made to fit your hands in a natural position.  But if you do curls on a straight bar, you can see it will be a whole lot better.  Use the straight bar.

Question:  What about positioning your elbows on the bench?

Ron Teufel:  I would say get comfortable but do not go too wide.

Question:  How many sets for biceps?

Ron Teufel:  Twelve to sixteen sets sounds about right.  I usually do a preacher, incline dumbbell curl, concentration curl and a dumbbell or regular barbell movement.  There are so many different exercises you can do.  I do not always do the same thing each workout.  I might do three of them and change one.  Or I might do two and change two.  I always change.

Question:  A lot of guys get pain in the joints.

Ron Teufel:  Make sure you warm up your arms good before you start to go heavy. Another good bicep movement is standing alternate curls.  Do these at the end to pump your biceps out.

Question:  Are alternate curls just as good as barbell curls?

Ron Teufel:  I would say to do some heavy curl movements to build mass.

Question:  What would you say are the two best exercises to build the biceps?

Ron Teufel:  I think a heavy barbell curl and a super concentrated dumbbell curl with strict form.  There are other exercises you can do to help peak your bicep.  If you are getting ready for a show, you can use dumbbells.  What you do is place two dumbbells together while leaning over and curl them.

Question:  Do you work your bicep before your tricep?

Ron Teufel:  Usually, sometimes I might do biceps, shoulders and then triceps.

Question:  How long before a show do you do peaking movements?

Ron Teufel:  I would start doing them about six weeks before a show.

Question:  How about super setting bicep and triceps?

Ron Teufel:  I think it’s good because what happens is there is a psychological edge.  Working the triceps and biceps at the same time makes your arms bigger.  When your arms look bigger, naturally you just want to work harder.  Usually you see your bicep or tricep pumped, now you’re seeing them both pumped.  My first tricep exercise, and it’s a good one, is tricep pushdowns on the lat machine.  Pushdowns are an excellent warm up exercise and really work the triceps fully.  The closer your grip is the further out your tricep will develop.  The wider the grip the more inner tricep development you will receive.  Another good movement that works the upper part of the tricep is the one-arm over head dumbbell extension.  Keep your elbows high while performing this movement.

Question:  On pushdowns can you substitute a rope for the bar?

Ron Teufel:  Sure, it’s basically the same.

Question:  Are pushdowns a mass builder?

Ron Teufel:  All tricep exercises, if you do them correctly, are going to add to your development.  Sit back and lean against the pad. If you have an E-Z Curl Bar use it.  This exercise hits the inside of your tricep.  Eight to twelve reps on these and all tricep movements will give a good pump.

Question:  What about close grip bench presses?

Ron Teufel:  Close grip bench presses are super mass builders.  On close grips do six to eight reps for about four sets.  There are two different ways to bench press.  There’s a way to bench press for power and there’s a way to bench press for development.  When I’m going heavy, I’ll bring the bar down to the bottom of the chest.  When I want development I’ll bring it closer to my neck, such as when I perform inclines.  On inclines you want to bring the bar right down to your chin.  This is going to help develop your upper chest.  If you have a weak upper chest do inclines before doing flat benching.  Another exercise excellent for upper chest work is dumbbell incline presses.  When you performing incline dumbbell presses exaggerate the movement into a flye.  You don’t want to do a straight up and down motion.  Between every set of chest work I flex my chest to gorge my pecs with blood. Decline flyes are basically for the bottom of the chest. They build the inner to outer part of your lower chest.  Dips are also similar to declines.  They separate your chest into strands of muscular marvel and work more of the inner chest than declines.  Regular flyes give you the outer sweep of the whole chest with added width.  Cable crossovers create striations, cuts, definition and groove down the middle from the inside to the outside of your chest.  On flyes try four sets of eight to ten reps.  Dips and crossovers get three sets of ten to twelve reps.

Question:  What about pullovers?

Ron Teufel:  I think they’re good when your starting out to help your breathing.  They’re also good for the rib cage.  After you have a big rib cage, I don’t think you need to do pullovers.  My personal opinion is that you either have a big rib cage or not. It’s heredity.  Different types of bodybuilders have different types of bodies.

Question:  What do you do for your abs?

Ron Teufel:  My abs are basically from heredity and genetics.  The sides I developed by dieting and constant abdominal work.  I like performing pull-ins on the leg curl machine and 200-250 sit-ups per day.

Question:  If you take vitamins, when do you know you had enough?

Ron Teufel:  If you watch a basically well rounded diet, get enough protein, modify your carbohydrates and fats all you’ll really need is a good multi-vitamin along with a vitamin C, B-Complex and mineral tablet.  You can also take desiccated liver.  I don’t know if it is a necessity or not.

Question:  What about lecithin?

Ron Teufel:  It’s a fat emulsifier and helps break up the fatty acids.

Question:  What does your diet consist of a week before the show?

Ron Teufel:  Probably the same as six weeks before that, except I drastically cut my liquid intake.  For breakfast I have four eggs and a cup of tea. Lunch consist of a can of tuna with a bit of mayonnaise and lettuce.  Perhaps also a steak and some frozen strawberries.  For dinner I eat between four to eight pieces of chicken, nothing else.  If I get hungry, I’ll eat more strawberries.

Question:  What’s a good protein supplement?

Ron Teufel:  Milk and egg types are the best.  I make one malted a day, approximately twenty ounces. I drink half in the morning and half at night. I use water instead of milk. I haven’t drank milk in over three years.

Question:  How about salads?

Ron Teufel:  I use lettuce, a couple of hard boiled eggs and some strawberries.

Question:  Do you recommend small meals, like six a day?

Ron Teufel:  I only eat two meals a day, because I’m busy.  For breakfast I’ll have toast and eggs with bacon along with a protein drink.  For dinner I’ll consume some meat and green vegetables.  Occasionally I’ll eat potatoes.  I drink ice tea all the time.  Every once in a while, I stop off and get some chicken or hamburgers and maybe a milk shake, but that’s not everyday.

Question:  Have you ever been in power lifting?

Ron Teufel:  Yes.  I entered three or four power lifting competitions.  But I’ve been in about twenty bench press competitions.  My best bench was a monstrous 470 pounds at a body weight of 188.

Question:  How does someone go about setting up a good posing routine and how often should one practice it?

Ron Teufel: How often do I practice?  Well, I never practice my whole routine at once. I break it up into parts.  Throughout the day whenever I get a chance I’ll make up a little routine in my head and go through it.  I never pose in the gym because I don’t want to intimidate anyone.

Question:  How long would it take to become really good from working out or is it a matter of either you have it or you don’t?

Ron Teufel:  I think to a certain degree everyone can make themselves stronger and build up better.  It’s a combination of being consistent with training, dieting, vitamins and the overall body building scene that makes the difference.  Genetics do play a large role, though.

Question:  When you started training six years ago, what was your body weight?

Ron Teufel:  One hundred and fifteen pounds.

Question:  Who do you consider the greatest bodybuilder of all time?

Ron Teufel:  Without a doubt, Arnold Schwarzenegger. Of all time, nobody has ever accomplished what he has, nobody.

Question:  How big a part do you feel drugs play in the sport?

Ron Teufel:  I think drugs play a 10% part in the sport. I think they are super overrated.

Question:  Do you see a person reaching the level of Mr. America without the aid of drugs?

Ron Teufel:  Well, I would say that just about everyone in the Mr. America contest was on them.  But I think you can build a super great physique without them.  Eat good, train hard, and be patient.

Question:  What started you into weight lifting?

Ron Teufel:  Wrestling and football.  I wrestled for seven years and played football for nine.  I started lifting weights to gain more size for football and strengthen myself for wrestling.  I was going to go to college on a scholarship and had all kinds of different offers from the schools.  I entered the state wrestling championships three years in row.  I got more into lifting.

Question:  Where do you see yourself going in the sport?

Ron Teufel:  I see myself winning the Mr. Universe.  Make no doubt about that, I’m young and have plenty of time.  Maybe one day I’ll win the Olympia.  I have a real super complete physique.  You may find bodybuilders with better peaks on their biceps or bigger pecs or cuts in their thighs, but they might not have as good a calf or thigh biceps as I have which means their legs aren’t as good.  They may have a better upper back, but mine goes all the way down.  They may have better biceps, but mine are formed, my triceps are formed, my forearms are excellent, so I have ten or more good years left in the sport.  I’ll improve with time.

Question:  If you didn’t take drugs, do you feel you would be the same size?

Ron Teufel:  I feel as if I could be as big as I want without them.

Question:  Then why take them?

Ron Teufel:  Because when I’m cutting up, it helps harden my body while I lose weight.  My muscular size remains while my fat diminishes.

Question:  Does that tattoo hurt you in a competition?

Ron Teufel:  I don’t know, I hope not. (Note: Since this seminar was reported Ron has had his famous skull and dagger tattoo removed).

Question:  You said you respect Mike Mentzer, how do you feel about his program?

Ron Teufel:  Mike Mentzer is super-smart and writes most of his own articles.  His training programs work good for him, look how great he looks.  The guy is excellent.  He has his head together with all kinds of degrees.  Mike Mentzer is a well rounded person, the kind of person everyone should look up to, instead of someone who walks around the gym with big arms.

Question:  What are you going to do after you finish competitive bodybuilding?

Ron Teufel:  I’m hoping to connect my bodybuilding career with something like TV commercials.  Maybe even a part in a film or perhaps I’ll open a gym.  Even if I have to go to school, I’m going to do it.  I’m going to get into something.

Question:  What do you think of Danny Padilla?

Ron Teufel:  When Danny Padilla gets cut he beats a lot of people, but the again if he’s not cut he gets beaten by a lot of people.  Same thing with Roy Callender, he gets beaten by a lot people if he comes in smooth, but if he’s cut he beats everyone.  Also Dennis Tinerino, if he comes in cut he beats a lot of people because he’s got a real nice physique.  There is nothing outstanding about his physique, except maybe his shoulders.  Then again there’s nothing wrong about it either.  He looks really well.  I’m on the same lines he’s on.

Question:  What do you think of Casey Viator?

Ron Teufel:  I think Casey Viator has a lot of muscle on his body, a whole lot.

Question:  Do you use sun lamps?

Ron Teufel:  Yes, especially during the winter.

Question:  In the teenage Mr. America how much did you weigh?

Ron Teufel:  I weighed 172 pounds and my arms were about 17”.

Question:  Did you have a problem of trying to gain weight?

Ron Teufel:  Yes, you gain most of your weight during the first three years of your training.  But on the other hand I weighed up to two hundred and more pounds and didn’t even come close to looking as good as I do now weighing 190.

Question:  When was the last time you missed a workout?

Ron Teufel:  I train six days per week, plus on Sundays I do some running.  I usually workout every day of the week. Unless I’m up really late the night before.

Question:  How long are your workouts?

Ron Teufel:  About two hours total, one hour in the morning and one hour at night.  My workout at night is made up of mostly aerobic type exercises, plus sit-ups and running.

Question:  How far do you run?

Ron Teufel:  I run about three miles.

Question:  How often?

Ron Teufel:  For the 1979 Mr. America and Mr. Universe I ran every day plus I rode a tension bike for twenty minutes.

Question:  How long do you lay off training after a contest?

Ron Teufel:  I don’t. What I’ll do is eat whatever I want for a month or so and train, perhaps one body part a day.  I’ll also enjoy my leisure time more.

Question:  What part does the mind play in bodybuilding?

Ron Teufel:  You have to have a good attitude when you come into the gym.  You have to say to yourself that you’re the best and nothing less will be accepted.  When you train you have to concentrate on that one particular muscle area and nothing else.  The better your level of concentration and belief in yourself is, the better your going to be.  Eat good, train hard, get plenty of rest and believe.  These are the ingredients to success!

*After the seminar Ron Teufel and his girlfriend were treated to a gala dinner, compliments of Mario Strong’s Staten Island Bodybuilding Club, as seen in the photo above.

NOTE:

Ron Teufel: 1957-2002

On December 22nd, 2002 Roland S. (Ron) Teufel died at the age of 45.  A former Teenage Mr. America and Mr. USA titleholder, Ron was known for having one of the most massively dense physiques of the late 70's and early 80's.

In addition to his excellent overall development Ron featured one of the top abdominal regions in bodybuilding history.  With his All-American good looks and bad boy persona he became a popular cover model and bodybuilding personality.

While Ron's wins will forever place him in the annals of bodybuilding history his five runner-up placings in the Mr. America contest may best characterize him for his persistence and winning attitude.