The excerpts below are taken from an article in the May-June 1963 article of Peary Rader’s excellent training magazine “Iron Man,” every issue of which was replete with practical training advice in addition to profiles and coverage of people and events in the iron game.
This article features Don Howorth, a regular on the Southern California iron game scene of the 1960s, and just a few years later associated with the famous Vince’s Gym on Ventura Blvd, Studio City. The details of his nutrition and his advanced training routine are quite informative, showing how he achieved his “Mr. California 1963” build.
Contemporary fitness enthusiasts may notice that Howorth’s meal plan described in the article has extremely low levels of starches in comparison to today’s mainstream sports nutrition. Additionally, his refreshingly genial manner and attitude are in stark contrast with the hardcore, macho stereotypes that often seem to be associated with today’s gym scenes (whether warranted or not).
It took a few more years of training and competing, but the article’s hopeful speculation — that Don Howorth would become Mr. America — finally came true in 1967, when Howorth beat well-known competitors such as Zabo Koszewski and an up-and-coming Frank Zane and took the overall winner title of that year’s IFBB Mr. America.
A new physique star has suddenly come forth. Will he, like his fellow Westerners: Pearl, Ross, Reeves, Goodrich and Dellinger, be a Mr. America?
Don started training in a friend’s backyard gym, at which time he weighted 142 pounds. This haphazard style of training lasted for about a year and he joined a Tanny Gym. From here he moved to the American Health Studio where he met Steve Reeves. This great Mr. America so impressed Don that he vowed then and there that one day he too would have a superb physique.
An injury of the lower back, received in tumbling, forced Don out of action for quite some time. After a convalescing period, he began a system of corrective weight training exercises which restored him to his good health that he had once enjoyed.
Don joined the Pasadena Gym in 1960 and since that time he has marched forward under the supervision of Gene Mozee.
The vital statistics ring up something like this:
Height 5 10 1/4
Arms 18 3/4
Chest 50 1/4
Waist 30 1/4
Calves 17 1/8
Don is very conscious of his diet and he eats only the most nutritious foods. His lovely wife, Patti, prepares terrific meals from natural and organically grown foods.
A typical daily diet might go something like this:
1/2 pound of ground meat
1 glass of non-fat milk
1/2 pound of meat
2 glasses of non-fat milk
1/2 pound of meat
1 green low starch vegetable
2 glasses of non-fat milk
20 desicated liver tablets, 5 kelp tablets, and a vitamin-mineral supplement are taken after each meal.
Don also takes 1000 miligrams of Vitamin C each day and he feels that one must give the body adequate rest. He gets 8 to 9 hours of sleep per night. He refrains from worry and has a pleasant, positive outlook on life at all times. This physique champion is a real inspiration to others around the gym. He is always helpful and informative and he never fails to answer even the most elementary question from beginners. Howorth sets a fine example both mentally and physically, as well as morally, for all bodybuilders to follow.
Don feels that tea, coffee, tobacco and alcohol are foreign agents to the human body. Needless to say, he uses none of these.
Here is Don’s training schedule. It is quite long, taking over three hours to complete each training session, and it is a six day per week routine:
Exercise Sets Reps
Press behind neck 8 4-6
Incline side laterals 4 8-10
Pulley deltoid raises 4 15
1 1/2 lat pulldowns 4 8-10*
Bent over laterals 5-15
Incline dumbbell press 8 6-8
Yogi bench flying 4 10-12
Bent arm pullovers 5 15
Bent leg situps 300-500
Lying leg raises 300-500
Hack machine squats 8 8-10
Leg extensions 6 15
Leg curls 6 10
1 1/2 calf machine heel raise 8 8-12*
Low pulley rowing 6 10-12
Reverse upright rowing 4 10
1 1/2 barbell curls 5 5-7 *
Incline dumbbell curls 4 8
Lying barbell triceps ext. 6 7-9
One arm pulley triceps 4 15
Lying leg-ups 500
* perform one complete movement followed by a half movement.
Run one mile of easy jogging followed by some light upper body and abdominal exercise of about forty-five minutes duration.
Although some of the repetitions may seem high, Don handles as heavy as possible weights in all movements. His best bench press is 380 pounds, incline barbell press 325, standing press (off rack) 270 and he has curled 180 pounds.
Don enjoys Olympic Lifting and never misses a contest. If his lower back injury doesn’t recur, which seems doubtful, he plans to give the three lifts a try.
To give you some idea of his all around abilities, last summer Don went to Pasadena City College Track with several of the football players and beat them in the gruelling 440 race.
Don Howorth has his sights set for the Mr. America Crown–yes, I think he will make it.
Don Howorth performing dumbbell flyes on a “Yogi bench,” also known as a “moon bench,” a piece of equipment that is almost never seen in gyms today in 2018. Click to enlarge (will open in new window/tab).