Chris Dickerson Mr. Universe Training

Submitted by Mr.Berg on Tue, 09/17/2019 - 07:32
Chris Dickerson Workout Routine

Chris Dickerson (b. 1939) became the first African American Mr. America Winner in 1970 and the won the most prestigious title "IFBB Mr. Olympia" in 1982 at the age of 43.

Chris was an average bodybuilder with exceptional calves and was able to turn into one of the top physique men in the country.

His tremendous progress is the direct result of hours, months, and years of hard, patient work. Chris' mother Ashley Dickerson was also known for her power and big heart. She definetly formed and influenced Chris in his eralier childhood years.

Chris Dickerson Mother Mahala Ashley

Ashley Dickerson was Alaska's first black lawyer! Mrs. Dickerson grew up before the civil rights era. 
Dickerson had a reputation as an advocate for the poor and underprivileged. She argued many cases involving racial and gender discrimination.

"In my life, I didn't have but two things to do. Those were to stay black and to die. I'm just not afraid to fight somebody big," she told the Anchorage Daily News in 1984, when, at age 71, she was still working 12-hour days at her law office. "Whenever there's somebody being mistreated, if they want me, I'll help them."

Hat's off to Mrs. Dickerson! And yes, above you would see 'The Dickerson Triplets'. Alfred, at the right, was the oldest by 12 minutes, followed by John the next born and Chris at the far left!

Chris Dickerson Bill Peal

Chris began training at Bill Pearl’s Gym in Los Angeles. Pearl quickly spotted the potential in the athletic youth, and a lasting friendship developed. Bill planned  Chris’ workouts, and the scientific training, planned diet and determination on Chris’ part teamed up to the beginnings of a sensational physique. Chris gives Bill a great deal of the credit for his bodybuilding success. He also trained under the supervision of Vince Gironda, for three months.


Training For Mr. Universe

Here's Dickerson's Mr. Universe Workout that he followed for six weeks before the contest.
 

Split
Monday Morning Abs, Delts
Monday Evening Abs, Biceps,
Tuesday Morning Abs, Back, Lat
Tuesday Evening Triceps
Wednesday Morning Abs, Chest
Wednesday Evening Legs


Chris Dickerson: "I don't recommend it for a bodybuilder to tackle who has fewer than five years training behind him."

Chris Dickerson Sit ups abs
Monday Morning (Abs) Reps Sets Weight
Incline Situps 50 1 -
Incline Leg Raises 25 1 -
Seated Twists with light stick 100 1 -
Side Bends from the waist 50 each side 1 15lb dumbbell
Front Leg Kicks 25 1 -
Chris Dickerson seated press behind neck
Monday Morning (Delts) Reps Sets Weight
Standing Olympic Bar Presses off rack 1 1 155lb
  1 1 179lb
  1 1 190lb
  1 1 205lb
  1 1 225lb
  1 1 240lb
  1 1 170lb
  1 1 160lb
Standing Dumbbell Laterals 6 8 50lb each arm
Seated Press Behind Neck 1 1 135lb
  1 1 150lb
  1 1 175lb
  1 1 185lb
  1 1 205lb
  1 1 225lb
  1 1 150lb
  1 1 140lb
Bent Over Dumbbell 8 8 40lb
Chris Dickerson Biceps workout
Monday Evening (Biceps) Reps Sets Weight
Leg Raises off flat bench 100 - -
Standing Dumbbell Curl off "Scott Bench" 6 10 50lb
Seated Barbell Curl 8 12 100lb
Standing Barbell Curl   10 125lb
Chris Dickerson Deadlift workout
Tuesday Morning Back Reps Sets Weight
Note: Same "gut" routine as Monday Morning      
Deadlift off the floor using Olympic Bar 10 1 225lb
  10 1 240lb
  10 1 265lb
  10 1 280lb
  10 1 300lb
  10 1 325lb
  10 1 310lb
  10 1 280lb
  10 1 265lb
  10 1 240lb

Chris Dickerson dumbbell rowingChris Dickerson Lat PulldownChris Dickerson Wide Grip Chin

Tuesday Morning Lat Reps Sets Weight
Lat Pulldowns on Machine 8 12 increase weight progressively
Alternate Bent Over Rowing with dumbbell supported by flat bench 6 12 100lb dumbbell
Wide Grip Chins 10 10 no weight
Chris Dickerson triceps workout
Tuesday Evening Triceps Reps Sets Weight
Leg Raises off flat bench 100 - -
Triceps Pulldown on machine 6 12 160lb
Prone Triceps Curl with E-Z Curl Bar 6 12 125lb
Prone One Arm Triceps Curl with dumbbell 8 10 35lb
Parallel Bar Dips (good form, full reps) 8 6 -
Chris Dickerson pullovers
Wednesday Morning Chest Reps Sets Weight
Note: Same moning "gut" routine      
Bent Arm Pullovers using Olympic Bar 6-8 1 135lb
  6-8 1 150lb
  6-8 1 165lb
  6-8 1 175lb
  6-8 1 190lb
  6-8 1 200lb
  6-8 1 185lb
  6-8 1 180lb
  6-8 1 175lb
  6-8 1 165lb
  6-8 1 165lb
  6-8 1 160lb
Chris Dickerson Incline Dumbbell Presses
Wednesday Morning Chest Reps Sets Weight
Incline Dumbbell Presses 6-8 1 75lb
  6-8 1 90lb
  6-8 1 110lb
  6-8 1 110lb
  6-8 1 120lb
  6-8 1 120lb
  6-8 1 95lb
  6-8 1 95lb
  6-8 1 90lb
  6-8 1 80lb
  6-8 1 80lb
  6-8 1 80lb
chris dickerson dumbbell laterals
Wednesday Morning Chest Reps Sets Weight
Incline Dumbbell Laterals 8 8 50lb
Prone Dumbbell Presses 6 8 90lb
Parallel Bar Dips for pumping   6 -
Chris Dickerson Squat Workout
Wednesday Evening Legs Reps Sets Weight
Leg raises off flat bench 100 - -
Regular Squat 8 8 225lb and up to 325lb
Leg Presses on Leg Press Machine 8 8 350lb
Hack squat 8 8 150lb
Leg extensions 10 8 90lb
Thigh Biceps Curl on Leg Extension Machine 12 10 70lb
Seated Calf Raises on Machine 25 10 using max. weight, that allows this minimum number of reps


Mental Attitude and wisdoms
The New York bodybuilder knew that training alone will not develop a massive physique. He paid close attention to his diet. He used to eat meat, fish, cheese, eggs, vegetables, and fresh fruit. He would sometimes have a dish of pudding or Jell-O for dessert, but steered clear of bread, rice, French fries, cakes, pastry and other such “food of little value.”

Three weeks before a contest he is extremely careful about his diet, in order to bring out the “edge” to his muscularity and skin tone.

The combination of correct diet, hard training, Olympic lifting and dedication paid off!

Chris: “Preparation for a physique contest should be complete before going there. You should have everything that you will need ready the night before, including your posing routine, verbal presentation if required, and posing attire. Once you are actually at the meet, relax and enjoy yourself.

Your physique is either ready or it’s not. Worrying about it will only make your give a poor presentation. After the contest is over, listen carefully to criticism of your physique from sources you can trust. Look at your physique in a mirror, list your weak points objectively, and set your goals for improvement.

Make your plans for competition in long-range terms, like six months or a year. After analyzing your weak points, go to work on them. You will improve.

It is OK to have an idol, and to some extent to try and pattern your physique after his, but always keep clearly in your mind the fact that you have only your own physical equipment to work with. Every physique has its own level of optimum development, its own type of beauty. Trying to look like Steve Reeves when you are five feet tall and thick waisted can only lead to frustration. Learn your physique type and adjust your desires accordingly.”


Bodybuilding competition history

Chris Dickerson Casey Viator

1966
Mr Atlantic Coast - AAU, Overall Winner
Mr Eastern America - AAU, Overall Winner
Junior Mr USA - AAU, Winner
Junior Mr USA - AAU, Most Muscular, 1st
Mr New York City - AAU, Overall Winner
Mr New York Metropolitan - AAU, Overall Winner
Mr New York State - AAU, Overall Winner
Mr North America - AAU, 2nd

1967
Mr America - AAU, Most Muscular, 4th
Mr America - AAU, 6th
Mr California - AAU, Winner
Junior Mr America - AAU, 4th
Junior Mr America - AAU, Most Muscular, 5th

1968
Mr America - AAU, Most Muscular, 3rd
Mr America - AAU, 3rd
Junior Mr America - AAU, 3rd
Mr USA - AAU, Most Muscular, 2nd
Mr USA - AAU, Winner

1969
Mr America - AAU, 2nd
Junior Mr America - AAU, 2nd

1970
Mr America - AAU, Winner
Mr America - AAU, Most Muscular, 1st
Junior Mr America - AAU, Most Muscular, 1st
Junior Mr America - AAU, Winner
Mr Universe - NABBA, Short, 1st

1971
Mr Universe - NABBA, Short, 1st

1973
Pro Mr America - WBBG, Winner
Mr Universe - NABBA, Short, 1st
Mr Universe - NABBA, Overall Winner

1974
Universe - Pro - NABBA, Short, 1st
Universe - Pro - NABBA, Overall Winner

1975
Universe - Pro - PBBA, 2nd
Pro Mr World - WBBG, 2nd

1976
Olympus - WBBG, 4th
Universe - Pro - NABBA, 3rd
Universe - Pro - NABBA, Short, 2nd

1979
Canada Diamond Pro Cup - IFBB, 2nd
Canada Pro Cup - IFBB, Winner
Grand Prix Vancouver - IFBB, 2nd
Olympia - IFBB, LightWeight, 4th

1980
Canada Pro Cup - IFBB, Winner
Grand Prix California - IFBB, Winner
Grand Prix Louisiana - IFBB, 2nd
Grand Prix Miami - IFBB, Winner
Grand Prix Pennsylvania - IFBB, 2nd
Night of Champions - IFBB, Winner
Olympia - IFBB, 2nd
Pittsburgh Pro Invitational - IFBB, 2nd

1981
Grand Prix California - IFBB, Winner
Grand Prix Louisiana - IFBB, Winner
Grand Prix New England - IFBB, 2nd
Grand Prix Washington - IFBB, Winner
Grand Prix World Cup - IFBB, 2nd
Night of Champions - IFBB, Winner
Olympia - IFBB, 2nd
Professional World Cup - IFBB, 2nd

1982
Olympia - IFBB, Winner

1984
Olympia - IFBB, 11th

1990
Arnold Classic - IFBB, 8th

1994
Olympia - Masters - IFBB 50+, Winner

2000
IFBB Hall of Fame