Larry Scott – Complete Profile: Workout And Diet

If you are a hardcore bodybuilding fan, it is impossible for you to not know who Larry Scott is. The legendary bodybuilder from the golden era of bodybuilding was one of the first to have massive 20-inch arms. He cemented his position in history as the first ever Mr. Olympia, which also gave him the nickname ‘The Legend’.

Larry Scott’s story is inspiring, fascinating and very much real. In this article, we’ll explore his biography, bodybuilding career, diet, training routine as well as statistics.

Larry Scott Statistics

Larry Scott Biography

Early Life

The 1950s to 1970s are the decades that are broadly recognized as the golden era of bodybuilding and some of the greatest physiques in history were forged during this time. Bodybuilders at the time had great proportions, broad shoulders, tiny waist and the physiques were aesthetically far more appealing.

Larry Dee Scott, popularly known as Larry Scott, was born to Thea and Wayne Scott on October 12, 1938. Growing up, Larry was a thin child and wasn’t very tall either. He was the most unlikely of the children to grow up and become one of the best bodybuilders. Not only did he achieve this feat but did that in an era that would later be known as ‘The Golden Era’ of bodybuilding.

A chance encounter with a bodybuilding magazine found at the city dump got 16-year-old Larry Scott interested in bodybuilding. At the time, Larry was 5ft-8in tall and weighed merely 120 lbs. However, he was fascinated by the muscular physiques in the magazine and the advertisement that said everyone could build a big and muscular body.

Scott got back home and started training rigorously to transform his physique. He trained consistently but found little success in the beginning. After years of following a strict muscle building diet and workout, Larry Scott was able to gain 50 lbs. At age 20, he had built a physique that was worthy of competing on a bodybuilding stage.

Young Mr. Scott won the Mr. Idaho competition in 1959 and shifted his base to California. This move proved crucial in his professional bodybuilding journey as Larry Scott went on to become one of the greatest competitors of his Era.

Bodybuilding Career

Larry Scott, “The Legend,” established and personified bodybuilding’s beach Adonis image, and duly became the sport’s Golden Boy after winning the IFBB Mr. America title in 1962 and the IFBB Mr. Universe in 1964. He was the first-ever IFBB Mr. Olympia in the contest’s initial two years of life, 1965 and 1966.

Joe Weider’s brainchild of competition got the perfect first-time winner in Larry. Of all the Hall of Fame inductees, perhaps Scott started with the least raw potential.

Told he was too narrow-shouldered (a condition then considered insurmountable) he persevered and packed on prodigious mounds of delt muscle which, coupled with the greatest arms in bodybuilding, enabled him to present front double-biceps shots that worked up a crowd like no other.

Before claiming the Mr. Olympia title, Scott took Mr. America in 1962, the Mr. Universe title in 1964, and had a minor role in the 1964 movie Muscle Beach Party.

Scott was also a popular physique model during the early to mid-1960s, working with such famous photographers as Bruce of LA and Don Whitman, of Western Photography Guild. His “posing strap” material for Pat Milo (known professionally as simply “Milo”) is today considered fine art.

It was Milo who introduced Scott to a wide, appreciative audience and helped him hone his posing and photographic persona: that of the “boy next door.” Larry regularly appeared in all of Joe Weider’s bodybuilding magazines, including Mr. America and Muscle Builder, and he also figured prominently in Demi-Gods, Muscleboy, and The Young Physique.

Witnesses still say that the audience reaction to his 1966 IFBB Mr. Olympia entrance was the most vociferous and emotional ever seen at a bodybuilding contest. Scott’s retirement at the age of 28 sent shock waves throughout the sport.

Life after retirement

Larry Scott’s retirement at a young age of 28 years sent shockwaves through the bodybuilding industry. However, he never came back on his decision to retire for the rest of his life. Scott had other priorities (a second marriage) as well, and after two Olympia wins, he’d done all he could do in competitive bodybuilding.

The legendary bodybuilder became a popular fitness model and personal trainer after retirement. His impressive physique and chiseled appearance made him a favorite option for popular health and fitness magazines at the time.

Larry Scott worked extensively to spread bodybuilding knowledge as well and wrote several magazine articles, catalogs and gave numerous interviews as well. His contributions went on to inspire several golden era bodybuilders like Arnold Schwarzenegger and Frank Zane.

Larry Scott was A devout Mormon. He lived in Salt Lake City, where he died on March 8, 2014 at 75.

Mr. & Masters Olympia Results

1965 – IFBB Mr. Olympia: 1st
1966 – IFBB Mr. Olympia: 1st

Titles Won

1960 – AAU Mr. California
1960 – AAU Mr. California (Most Moscular)
1962 – IFBB Mr. America
1963 – IFBB Mr. Universe (Medium)
1964 – IFBB Mr. Universe
1965 – IFBB Mr. Olympia
1966 – IFBB Mr. Olympia

Larry Scott Workout

Larry Scott turned towards the weight room only to transform his skinny physique into muscular. But once he got a passion for training, there was no turning back. He went on to win the biggest and most prestigious competition in the world with an insanely well-sculpted physique. But Rome was not built in a day, neither was Larry Scott’s physique.

A well organized and arduous training routine built Lary into a formidable force. He trained under the legendary Vince Gironda who was popularly known as ‘The Iron Guru’. Gironda played a crucial role in Larry Scott’s development as a world-class athlete. He acquainted Scott with various training methods and unique exercises.

The preacher bench curl is one such exercise that was a key component of the workout that gave Larry Scott his famous and massive arms. It became synonymous with him and later came to be known as ‘Scott Curls’.

Moderation is the key

Back in the day, training heavy was the way to build a great physique. Most people in the fitness industry were massive proponents of training with heavy weights and it was considered as a masculine trait to go heavy in the weight room.

Larry Scott challenged this idea through his actions and his physique became the biggest proof that going heavy was not always the best way to get big. Larry did not give too much importance in training super heavy. He mostly trained with moderate weights and employed high volume to get a good pump. His rule was to perform three sets of any exercise in the beginning and slowly build the strength to get four to five sets in.

Choosing the right amount of weight in the initial phase of training is extremely important as it can either increase or kill your interest in training. Larry Scott often stated that one must choose a weight that lets him perform at least 10 to 12 reps without compromising the form and technique. He suggested making slow progression in weight by choosing a weigh that makes the last few reps a bit challenging.

More than any other aspect of training, the passionate bodybuilder gave importance to consistency and putting in regular work. At the peak of his career, Larry Scott trained six days every week. He dedicated one day for each muscle group and allowed the body to take rest and recuperate on Sunday.

Here is an example of Larry Scott’s typical training week:

Chest

• Wide Grip Barbell Bench Press – 5 sets of 5 to 8 reps
• Incline Dumbbell Press – 5 sets of 5 to 8 reps
• Parallel Bar Dips – 5 sets of 10 to 12 reps
• Incline Dumbbell Flyes – 5 sets of 8 to 12 reps
• Decline Dumbbell Flyes – 5 sets of 8 to 12 reps
• Push-ups – 3 sets of AMRAP

Back

• Wide Grip Chin-ups – 5 sets of 5 to 10 reps or AMRAP
• Hanging Scapular Rotation from the Bar – 5 sets of 10 to 12 reps
• Straddled Single Arm Lat Pulldowns – 5 sets of 8 to 12 reps
• Close Grip Seated Cable Rows – 5 sets of 10 to 12 reps
• Crossbench Dumbbell Pullovers – 5 sets of 10 to 12 reps

Shoulders

• Standing Barbell Overhead Press – 5 sets of 5 to 8 reps
• Dumbbell Scott Press – 5 sets of 5 to 8 reps
• Barbell Front Raises – 5 sets of 10 to 12 reps
• Dumbbell Lateral Raises – 5 sets of 10 to 12 reps
• Rear Delt Raises – 5 sets of 10 to 12 reps

Arms

• Barbell / Dumbbell Scott Curls – 5 sets of 10 to 12 reps
• Single Arm Biceps Curls – 5 sets of 10 to 12 reps
• Barbell Overhead Triceps Extensions – 5 sets of 10 to 12 reps
• Single Arm Triceps Extensions – 5 sets of 10 to 12 reps
• Reverse Barbell Curls – 5 sets of 10 to 12 reps

Legs

• Narrow Stance Barbell Squats – 5 sets of 5 to 8 reps
• Hack Squats – 5 sets of 5 to 8 reps
• Barbell Stiff Leg Deadlifts – 5 sets of 5 to 8 reps
• Leg Extensions – 5 sets of 10 to 12 reps
• Standing Calf Raises – 5 sets of 15 to 20 reps

Abs

• Sit-ups – 3 sets of 15 reps
• Bent Knee Raises – 3 sets of 15 reps
• Leg Raises – 3 sets of 15 reps

Building the massive arms

Larry Scott’s arms were the stuff of legend. The late bodybuilder was one of the very first to have the massive 20-inch arms. But you will be surprised to know that his biceps were never  the strongest part of his physique. Larry had to work extremely hard to overcome the genetic disadvantage and build those massive cannons.

Larry Scott documented the training routines that helped him build the arms and bring them at par with other parts of his physique in a booklet called ‘How I Built My 20-inch Arms’. Split into two separate workouts, this training routine was a combination of some very basic but highly effective exercises aimed at building the size and strength in the arms.

‘Arms workout 1’ was the primary routine that focused on building strength and muscle mass in the arms. Meanwhile, ‘Arms workout 2’ was a secondary routine employed to add more detail and muscle definition. But interestingly, the secondary routine was adapted only when Larry Scott was fatigued with the primary workout or hit the plateau.

These workouts were as follows:

Arms Workout 1 (Primary workout)

• Barbell Curls – 3 sets of 8 to 10 reps
• Incline Dumbbell Curls – 4 sets of 8 reps
• Reverse Barbell Curls – 3 sets of 10 reps
• Standing Triceps (French) Press – 4 sets of 10 reps
• Incline Barbell Triceps Press – 3 to 4 sets of 8 reps
• Lying Dumbbell Press – 4 sets of 10 to 12 reps

Arms Workout 2 (Secondary workout)

• Flat Bench Dumbbell Curls – 5 sets of 10 reps
• Bent Over Barbell Concentration Curls – 3 sets of 10 to 12 reps
• Dumbbell Kickbacks – 4 sets of 10 to 12 reps
• Barbell Kickbacks – 3 sets of 10 reps

Larry Scott Diet

The legendary bodybuilder had a natural tendency to stay at a lower body weight. As a result, he had to keep the caloric intake high to build and maintain the massive muscle mass. Larry Scott often stated that it was not natural for him to be muscular and he ate high quality whole foods to sustain his physique.

Larry Scott followed a strict diet that’s high in protein and fat. Meanwhile, he kept the carbohydrate intake fairly low. His goal was to build a lean muscle mass that did not appear bulky or fat.

The legendary bodybuilder ate most of his protein from high quality protein sources like egg whites, chicken breast, lean cuts of beef. He consumed good fats and protein from cottage cheese, heavy cream and milk as well.

Although the carbohydrate intake was restricted, multigrain bread and vegetables were included in limited quantities.

Larry Scott ate six to seven small meals every day. This way, he ensured that the energy levels remained high and metabolism was fired up. Additionally, the small meals spread across the day ensured that hunger pangs were never an issue.

A typical day of eating in Larry Scott’s diet looked like this:

Meal 1

• Milk
• 6 Eggs
• Bacon

Meal 2

• Protein Shake made with Heavy Cream, Protein Powder and Whole Milk

Meal 3

• 1 cup Cottage Cheese
• Vegetables
• 8 Ounces Steak

Meal 4

• 6 Eggs Omelet
• Cheese
• Toast

Meal 5

• Protein Shake made with Heavy Cream, Protein Powder and Whole Milk

Meal 6

• Any Meat with Cheese

Larry Scott Supplementation

In a perfect world, you would be consuming all of your calories and getting all the nutrition through whole food sources. However, it is difficult to get all the necessary nutrition through the regular diet. This is especially true for professional bodybuilders as the requirements can be on a much higher side when compared to a regular individual.

Larry Scott was a huge proponent of a highly nutritious whole food diet. However, he understood the practical aspect of nutrition. Talking about the need for supplementation, Larry once said:

“You do need to eat good quality foods, three times per day. But you can’t get it all with just regular food. That is where supplements come in.”

Typically, Larry Scott’s supplement stack included:

• Protein Powder
• Amino Acids
• Desiccated Liver Tablets
• Digestive Enzymes and HCI Tablets
• B-Complex

To Conclude…

While bodybuilding legends like Arnold Schwarzenegger, Lee Haney and others are well known to fitness enthusiasts today, it was Larry Scott and pioneers like him that laid the true foundations of bodybuilding as we know it today.

Transforming a skinny physique into a muscular one is a daunting task for the overwhelmingly large majority even in the 21st century. Larry Scott not only transformed his physique but built himself into a world class athlete that climbed the absolute top of the bodybuilding world.

Whether you’re skinny or fat, weak or unathletic, Larry Scott’s story should inspire you and prove to you that it is not impossible to transform yourself into a formidable force.

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