The Classic Lines of Mr Olympia Chris Dickerson!
The Classic Lines of Mr Olympia Chris Dickerson! The winner of the 1982 Mr. Olympia, he’s possibly the least-talked about holder of the Sandow. In the same classic vein as Frank Zane, Chris was runner up twice – both times in the very controversial 1980 and 1981 Mr. O contests. Could he have been a three-peat? We’ll never know, but the bottom line is he’s worthy of much more attention. That said, let’s get right to it!
1982 Mr. Olympia Chris Dickerson Contest History
| Year | Competition | Placing / Division |
| 1965 | Mr. Long Beach | 3rd (Competitive Debut) |
| 1966 | Mr. Eastern America | 1st |
| 1966 | Mr. New York State | 1st |
| 1967 | Mr. California | 1st |
| 1968 | AAU Mr. USA | 1st (Short Class & Overall) |
| 1970 | AAU Junior Mr. America | 1st |
| 1970 | AAU Mr. America | 1st (First African American Winner) |
| 1971 | NABBA Amateur Mr. Universe | 1st (Short Class) / 2nd (Overall) |
| 1973 | NABBA Amateur Mr. Universe | 1st (Short Class & Overall) |
| 1973 | WBBG Pro Mr. America | 1st |
| 1974 | NABBA Pro Mr. Universe | 1st (Short Class & Overall) |
| 1979 | IFBB Canada Pro Cup | 1st |
| 1979 | IFBB Mr. Olympia | 4th (Lightweight Class) |
| 1980 | IFBB Night of Champions | 1st |
| 1980 | IFBB Canada Pro Cup | 1st |
| 1980 | IFBB Grand Prix (NY, Miami, California) | 1st (Won 3 Grand Prix titles) |
| 1980 | IFBB Mr. Olympia | 2nd (Runner-up to Arnold Schwarzenegger) |
| 1981 | IFBB Night of Champions | 1st |
| 1981 | IFBB Grand Prix (NY, Washington, California, Louisiana) | 1st (Won 4 Grand Prix titles) |
| 1981 | IFBB Mr. Olympia | 2nd (Runner-up to Franco Columbu) |
| 1982 | IFBB Mr. Olympia | 1st (Overall Champion at age 43) |
| 1984 | IFBB Mr. Olympia | 11th |
| 1990 | IFBB Arnold Classic | 8th |
| 1994 | IFBB Masters Olympia | 1st (50+ Division) / 4th (Overall) (Final Show) |
The Operatic Sculptor
Before he ever lifted a bodybuilding championship trophy, Chris Dickerson was an artist of the theater and classical voice. Studying acting and opera at the American Academy of Dramatic Arts, he originally began lifting weights at the suggestion of a vocal coach to build the diaphragm power needed to project as a dramatic tenor. That classical foundation never left him.
Even at the height of his competitive career, Dickerson stepped away from the stage for several years in the mid-1970s to pursue opera professionally. When he returned to bodybuilding, he treated the posing dais like an operatic stage. Utilizing the breath control of a trained singer to maintain a rock-solid midsection and the fluid grace of a dancer, his posing routines were theatrical masterclasses that routinely overshadowed bigger competitors.
Shattering The Race Barrier
His blend of physical symmetry and posing artistry peaked on June 14, 1970, in Culver City, California. At the Amateur Athletic Union (AAU) Mr. America contest, Dickerson made history by becoming the first African American man to win the title. At the time, the AAU judged competitors not just on muscularity, but through personal interviews evaluating poise, character, and speaking ability.
Dickerson dominated the field—sweeping the Best Legs and Most Muscular subdivisions—while projecting an image that won over the judges. In a deeply divided era, his victory sparked comparisons to Jackie Robinson, transforming Dickerson into an international ambassador for the sport and proving that excellence and authenticity could break down bodybuilding’s most entrenched walls.
The 1982 Mr. Olympia: Redemption at 43
As noted, Dickerson’s pursuit of the ultimate bodybuilding crown was defined by agonizingly close calls. He suffered back-to-back, razor-thin runner-up finishes at the controversial 1980 Mr. Olympia behind Arnold and the 1981 contest behind Franco Columbu. By the time the 1982 Mr. Olympia took place at the Wembley Conference Centre in London, many wondered if his window of opportunity had closed. After all, another 1-time Mr. Olympia, Samir Bannout, was emerging in phenomenal shape. Instead, Dickerson delivered the performance of a lifetime.
Stepping onto the stage at 43 years old, he defeated returning 3-time winner Frank Zane to claim the Sandow trophy, becoming the oldest first-time Mr. Olympia winner in history – a record that stood for nearly 40 years. His 1982 triumph served as the ultimate capstone to a legendary 30-year, 51-contest career that saw him win the AAU Mr. America, NABBA Mr. Universe, and IFBB Mr. Olympia, proving that timeless symmetry and relentless perseverance could overcome sheer size.
Mr. Olympia Chris Dickerson’s Training Philosophy
As per his 1981 training booklets, this is the training philosophy he promoted.
Volume
At the advanced level, Dickerson suggested 3-4 exercises for 18 -20 sets per body part in the off‑season. For intermediates, he suggested 3 exercises for 12-15 sets. He did not drop set totals for smaller bodyparts. Finally, he advised compound lifts (squats, bench, deadlifts, presses, pull‑ups, dips) plus isolation work for detail.
Reps
Dickerson advised 8-10 reps per set across the board, except for calves, which he felt demanded 25 reps per set, and abs, which he used varying reps. Perform all reps in strict form with a cheating rep at the end.
Rest
He advocated 45-60 seconds rest between sets in the off-season.
Off-Season Focus
Improve lagging bodyparts, add overall mass, and maintain proportions.
6‑Day Off‑Season Split
This is an intermediate level routine based on Dickerson’s suggestion as laid out above.
Monday/Thursday: Chest, Triceps
Flat Dumbbell Press
Warm‑up: 2 sets × 15-20 reps with light weight
5 sets x 8-10 reps
Incline Bench Press
5 sets × 8-10 reps
Parallel Bar Dips
5 sets × 8-10 reps
Tricep Pressdowns
4 sets × 8-10 reps
Bent Over Triceps Extensions with a Cable
4 sets × 8-10 reps
Standing EZ-Bar French Press (Extension)
4 sets × 8-10 reps
Tuesday/Friday – Back, Biceps, Forearms, Abs
Bent-Over Row
Warm‑up: 2 x 8-12 reps reps with light weight
5 sets x 8-10 reps
Front Lat Pulldown
5 sets x 8-10 reps
Lat Pull-In with Cables
5 sets × 8-10 reps
EZ-Bar Curl
4 sets x 8-10 reps
Incline Dumbbell Curl
4 sets x 8-10 reps
Hammer Curl
4 sets x 8-10 reps
Reverse Curl
4 sets x 8-10 reps
Incline Side Twists
6 sets x 25 reps
Crunches
6 sets x 50 reps
Wednesday/Saturday – Legs, Shoulders, Abs
Leg Extension
Warm‑up: 3 sets x 10-15 reps reps with light weight
Barbell Squat
5 sets x 8-10 reps
Hack Squat
5 sets x 8-10 reps
Standing Leg Curl
5 sets x 8-10 reps
Military Press
4 sets x 8-10 reps
Dumbbell Lateral Raise
4 sets x 8-10 reps
Seated Bent Over Dumbbell Laterals
4 sets x 8-10 reps
Standing Calf Raises
6 sets x 25 reps
Seated Calf Raises
6 sets x 25 reps
Dumbbell Side Bends
1 set x 50 reps per side
Hanging Leg Raise
5 sets x 25 reps
Day 7 – Rest
Chris Dickerson Nutritional Philosophy
Dickerson’s nutritional approach revolved around eating a whole food diet. He kept sugar to a minimum, and believed in minimal cooking to preserve the nutrients in foods. Having said that, he ate white and red meats, eggs, as well as whole grains, fruits, salads, seeds, and nuts. As noted, he cooked his food as lightly as possible.
In terms of macronutrient ratios, there is not much information available from interviews and articles. Therefore, the best way to break down his macro ratios can be based on how his food-selection approach looked across his off-season and pre-contest phases.
In his day, counting grams was uncommon at best. Therefore, Chris regulated his food intake by adding or removing food groups. By using his documented meal structure as presented above, we can estimate a macronutrient profile for a 190–205 lb champion.
1. Protein: High Bioavailability & Tissue Preservation
- Off-Season Intake (1.0–1.1g per lb of bodyweight | 200–225g daily): Dickerson built each of his four daily meals around complete, lightly cooked protein – beginning his morning with four whole eggs and rotating white meat, red meat, and fish later in the day. He focused on whole foods but added desiccated liver tablets to keep blood amino acid levels elevated (among other benefits) without adding meals. He ceased milk products as he reached his forties.
- Pre-Contest Shift (1.2–1.4g per lb of bodyweight | 230–270g daily): Four to eight weeks out from a contest, he eliminated red meat, relying almost entirely on broiled fish and skinless chicken breast. Increasing lean protein intake while total calories dropped protected muscle tissue from catabolism and took advantage of protein’s higher thermic effect during his cutting phase.
2. Carbohydrates: Strategic Depletion & Controlled Glycogen
- Off-Season Intake (1.0–1.2g per lb of bodyweight | 200–245g daily): Dickerson relied on whole grains, fresh fruits, and fibrous vegetables to fuel his heavy training. Because he strictly avoided sugars, he kept insulin steady and prevented excess fat spillover, staying within 8 to 12 pounds of stage weight year-round.
- Pre-Contest Shift (~0.25–0.45g per lb of bodyweight | 50–85g daily): During contest prep, Dickerson stripped out all grains and starchy carbohydrates. His daily carbs came almost exclusively from salads, with small servings of fresh fruit roughly twice per week. This was actually an early form of carb cycling – keeping insulin levels low to speed fat loss while using specific fruit days to fill glycogen stores and prevent a flat, depleted look on stage.
3. Dietary Fats: Natural Lipid Reduction
- Off-Season Intake (0.30–0.35g per lb of bodyweight | 60–75g daily): Because Dickerson never fried his foods, he avoided oxidized cooking oils year-round. His off-season fats came from whole egg yolks, red meat, nuts, and seeds, providing the essential fatty acids and cholesterol needed to support natural hormone production during heavy training.
- Pre-Contest Shift (0.10–0.15g per lb of bodyweight | 20–30g daily): Simply by cutting whole eggs, red meat, and nuts out of his pre-contest menu, his fat intake dropped by roughly 50%. Relying on broiled fish and chicken breast reduced his overall caloric intake dramatically without having to shrink his portion sizes too low.
Estimated Macronutrient Breakdown
| Macronutrient | Off-Season (200–205 lbs) | Pre-Contest (190–195 lbs) | Primary Metabolic Purpose |
| Protein | 200–225g (35–40%) | 230–270g (60–70%) | Preserves muscle tissue and supports recovery. |
| Carbohydrates | 200–245g (35–40%) | 50–85g (15–25%) | Fuels heavy compound lifts; Grams drop low in contest prep with twice-weekly fruit refeeds. |
| Dietary Fats | 60–75g (20–30%) | 20–30g (10–15%) | Supports hormone health off-season; drops naturally via food elimination in contest prep. |
| Estimated Calories | 2,200–2,550 calories | 1,300–1,700 calories | Creates a controlled 800–900 calorie deficit without crash dieting. |
Suggested Supplements
Most of the supplements we know today did not exist in Chris Dickeson’s competitive era. Mainly, you were looking at milk & egg protein powder, liver tablets, and vitamins/minerals. Nonetheless, in today’s world, I suggest the following foundational supplement program.
- Hi-Tech Precision Protein – It’s unclear if Mr. Olympia Chris Dickerson used a protein powder. If he did, it would have had the innovation this one has! One scoop supplies 25 grams of hydrolyzed whey. Plus, it features Hi Tech’s exclusive technology that allows leucine to be released in the early stages of protein synthesis. There’s also Hi-Tech Precision Hydro Clear Protein – brand new and delicious!
- Axe & Sledge The Grind – Here’s a formula that provides all nine EAAs plus a Hydration and Recovery Blend, so you’ll be able to stay hydrated during your workout as well as maintain a state of positive protein balance.
- Gorilla Mind Gorilla Mode – The classic bodybuilders of Dickerson’s era did have the benefit of a pre-workout. Fast forward to 2026, and you have Gorilla Mode – the Pre that changed pre-workout dosages forever. Before this powerhouse pre came along, most pre-workouts dosed the pump booster l-citrulline around 3-4 grams. Now you see it dosed around 8-10 grams because Gorilla Mode did it first. And it doesn’t end there because it’s well-dosed down the entire well-balanced label.
- NutraBio Base – This is a “Core” pre-workout – the newer budget category created to fight the current economy. That means it comes at a price that doesn’t require a second mortgage to buy it. It’s a little less of a streamlined formula with 8 ingredients (many have only 5 or 6), but it is a great example of this category.
- AllMax Nutrition Creatine – You have to wonder how a proven effective supplement like creatine monohydrate would have impacted the classic 70s-80s physiques. This is a key foundational product and this one features patented CreaSyn® micronized creatine monohydrate with an astounding 99.9% purity rating.
- AllMax Nutrition Vitastack – One of the things that stand out in articles about Chris Dickerson is his use of vitamins. He was a believer, and knew that as he cut foods to prepare for a contest, he risked nutritional deficiencies. He didn’t have the benefit of this sensation multivitamin/mineral/nutrient pack, but you do – don’t overlook it!
- EFX Sports Karbolyn – Like many of the old school bodybuilders, Dickerson spent a lot of time in the gym. With this exceptional carbohydrate powder, you can have the ATP-energy you need to power through one of Chris’s workouts. I mix it with my Pre. Or, if you’re using The Grind as an intra-workout, you can mix it with that.
Summary
The Classic Lines of Chris Dickerson – 1982 Mr. Olympia! As you can see, Chris had an approach that was in many ways ahead of his time. Short in stature, he was one of the most dominant “giant killers” of his era. So, are you interested in his routine? Before you try it out, stop by illpumpyouup.com and stock up – then hit the gym!
References:
- https://physicalculturestudy.com/2020/03/27/chris-dickersons-training-philosophy-1981/
- https://strongmanproject.com/browse(resource:17201)?q=chris%20Dickerson&format=Booklet
By Jim Brewster