This type of workout has been around since at least the 1950’s. It is based on a routine published by guy named Peary Rader, who originally started Iron Man magazine.It has given me the best results yet :). Thought I’d share it with those that might be interested!

Free weights are required 😉

• Military press 3 sets x 6 to10 reps
• Barbell Curl  3 sets x 6 to10 reps
• Bench Press 3 sets x 6 to10 reps
• Supported bent over row 3 sets x 6 to10 reps
• Squats 3 sets of 8 to 12 reps
• One legged calf raises 3 sets of 8 to 12 reps

I was doing this 3 x a week but it really starting eating into my recovery…plus I surf, so I was getting seriously over-trained. I dropped back to just 2 x a week and results are great. I use a 1 minute rest between sets (max) don’t get too carried away with intensity, volume or how much weight I’m lifting.

Once I get the top end of the rep range 2 x in a row – workouts. I add weight and build back up slowly until I hit 10 reps (upper body) and 12 reps (lower body)

Guys were using these types of routines before steroids came onto the scene. They have been proven to work and have stood the test of time.

More than happy to answer further questions on this.

there was a woodworking device called contour copy. If a machine had this feature, you could expand your chest to the maximum, then stick your chest out and into a large wide version of this, and then work your back to failure without compressing the ribcage? the contour would copy vertically.

I’m using 78 kilos (172 lbs) for 3 sets of 10 at the moment…on the support row as described above, the 1 minute rest makes it real hard and limits the amount of weight used, which is good to a certain extent 😉

An alternative to rows can be chin ups.

Hope I’ve answered this correctly ?

I should’ve thought of that.  It’s kind of like how Dorian Yates ends up in the pulldown machine ie force along the ribs rather than downforce.

And ‘no’ your answer is incorrect/nobody can make gains on old school workouts – you have to get a silver platinum diamond elite membership at the local health spa……………….just kidding.

I bet that your setup viewed from the side via x-ray would yield a pretty close to “parallel to the ribs” force-line or vector.

Yes, it would be.

I do miss working out out at a Gym. I made awesome friends and the eye candy was fun too…can’t warrant the expense now days….plus, I’ve got about 600 lbs of weight, a squat stand, bench and a great bar. 45 minute work outs, no chatting…quick and effective. Best of all productive!

I did it when 17 and now 55.

Hate gyms …. it’s more like a fashion show or pick up bar.

Solitude, concentration and focus ….. at home. Wonderful ☺