Corinna "Cory" Everson, a name synonymous with female bodybuilding excellence, dominated the sport in the 1980s. Her remarkable physique, combining cover-model looks with shapely muscle, helped transform the nascent sport of female bodybuilding. Everson secured six consecutive Ms. Olympia titles from 1984 to 1989, an undefeated record that cemented her status as a fitness icon. This article delves into Cory Everson's diet and workout philosophy, drawing from her book, interviews, and overall approach to fitness, providing insights applicable to individuals of all fitness levels.
Cory Everson: The Making of a Champion
Before her bodybuilding career, Everson excelled in collegiate track and field, participating in the pentathlon. Her transition to bodybuilding began after befriending an amateur bodybuilder, sparking her interest in weightlifting. After experiencing success in her first competition (the 1980 Ms. Mid America), it wasn’t long until Corrina found herself posing on stage in the 1981 IFBB North American Bodybuilding Championships. Her early 20s saw her compete in numerous bodybuilding contests, leading to her victory at the 1984 NPC Nationals. This win qualified her for the 1984 Ms. Olympia, where she faced established fitness icons and emerged victorious.
Everson's Training Philosophy
Everson's approach to training was characterized by a combination of heavy free weights, functional exercises, and a focus on specific muscle groups to achieve a balanced and aesthetically pleasing physique. She believed in the importance of both weight training and cardiovascular exercise, tailoring her routines to maximize results.
Weight Training
Everson was an advocate for free weights, which at the time, many considered to be for men. She incorporated basic exercises like squats, bench presses, and barbell rows into her routine.
- Split Routine: Cory followed a push-pull split, training three days a week with one day of rest.
- Day 1 (Pushing): Chest, shoulders, and triceps.
- Day 2 (Legs): Quads, hamstrings, and calves.
- Day 3 (Pulling): Back and biceps.
- Guide Lifts: Everson and her trainer, Jeff Everson, focused on "guide lifts," exercises where she could use the most weight. These included squats for legs, bench presses for chest, and barbell rows for back. They set goals to increase reps or weight on these lifts.
- Rep Range: Her rep range was usually 15 to 8, pyramiding up from the lightest set of an exercise, which was 15 reps, to her heaviest set, which was 8 reps.
- Calf Training: Everson was known for her well-developed calves, which she attributed to her track background and dedicated calf training. She performed three exercises for calves, including seated and standing calf raises, and the donkey calf machine.
- Squats: Cory considered squats the key to her leg development. In her early Ms. Olympia years, she did eight sets of squats every leg workout, including three warmup sets, pyramiding from 15 reps to 8 reps.
- Ab Training: She did giant sets for abs, picking three different exercises: one for upper abs (e.g., kneeling rope crunches), one for lower abs (e.g., hanging knees raises), and one for all of the abs (e.g., twisting crunch on a decline bench). She performed high reps for each, 20-30, going from one exercise to the next without resting.
- Targeted Training: Everson focused her exercises on the places she most wanted to gain. For deltoids, she prioritized the middle delts, which give shoulder width. In addition to side laterals, she did upright rows and presses-behind-the-neck.
Cardiovascular Exercise
Everson incorporated functional training into her routine. She preferred jogging or brisk walking outside to using a treadmill and bounding up real stairs to using a stepmill. She noted that stairs shaped her glutes and legs, and that as long as you're elevating your heartrate and burning calories, it's good.
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Avoiding Overtraining
Everson emphasized the importance of rest and recovery to prevent overtraining. She recognized the signs of overtraining, such as insomnia, lack of gains, lethargy, increased blood pressure, and a loss of drive. She recommended taking time off from the gym and engaging in other activities to allow the body to recover.
Everson's Dietary Approach
Everson's diet focused on a balanced intake of protein, carbohydrates, and fats, with an emphasis on whole, unprocessed foods. She followed a "pseudo-vegetarian" diet, avoiding red meat and consuming small amounts of chicken and fish.
- Sample Diet:
- Morning: Whey protein drink, two pieces of toast or a bowl of shredded wheat or oatmeal, and coffee.
- Throughout the Day: Carrots (for fiber) and pita bread. She didn’t eat a lot of fruit and avoided fat-free foods.
- Lunch/Dinner: Leftovers from the previous night's dinner (e.g., chicken soup, chicken and potatoes, pasta, or fish) or frozen mixed vegetables with garlic seasoning and Parmesan cheese.
- Cooking: Everson became a "fat-free cook," using seasonings instead of butter or oil.
- Practical Approach: Everson stressed a practical approach to both dieting and exercise, emphasizing that results come from consistent effort and sensible choices. She cautioned against radical, "pie in the sky" diet approaches.
Cory Everson's Book: A Comprehensive Guide
Cory Everson and her husband have put together a comprehensive set of photographs illustrating how to do various exercises. Her book serves as a useful reference for weight training programs, offering examples of exercises from beginner to advanced levels. The book's text is written in a casual style, allowing the reader to quickly build a relationship with the author. It also includes sample workouts and dietary information.
Legacy and Influence
Cory Everson's impact on the world of fitness extends beyond her competition days. She has appeared on numerous magazine covers and hosted workout programs on ESPN, inspiring countless individuals to pursue a healthy lifestyle. Her emphasis on balanced training, proper nutrition, and the importance of rest continues to resonate with fitness enthusiasts today.
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