Old school bodybuilding routine

[The_reality_factorParticipant 211]

I’ve been training (drug free) for some 20 odd years now. I’ve done every routine from your 6 day a week, 2 hour high volume workouts to your low volume, once every 7 to 10 days of 1 set to failure and everything in between.

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.

 

 

 

 

[experiencedParticipant]

On supported bent over row, it seems the only way is via supporting the front of the lower ribs, with the chest out and neck base back. Pressure on the sternum or even xyphoid seems to pre-hump the rib cage with the scapulae then sliding over the top.

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.

"It seems like there's times a body gets struck down so low, there ain't a power on earth that can ever bring him up again. Seems like something inside dies so he don't even want to get up again. But he does."

[The_reality_factorParticipant 211]

I workout at home, so I just use a flat bench rested on top of a plastic milk crate and just lean on that. It’s probably around a 45 degree angle…but you are right, there is some pressure placed on the rib cage but not too much. Seems to work well for me. You could do standard bent over rows, but they put a fair amount of strain on the lower back.

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 ?

[experiencedParticipant]

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.

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.

"It seems like there's times a body gets struck down so low, there ain't a power on earth that can ever bring him up again. Seems like something inside dies so he don't even want to get up again. But he does."

[The_reality_factorParticipant 211]

experienced wrote:

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!

 

[RoyDalParticipant]

Old school rules! Time-proven always beats “new” ideas. Keep on truckin’ bro!

Society asks MGTOWs: Why are you not making more tax-slaves?

[ILiveAgainParticipant]

3×10 free weight Mon Wed Fri.

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 ☺

[vincentosaurusParticipant 147]

Thanks for sharing your routine man it looks good. I’ve been slacking off the last couple months and I need to come back with a vengeance. My failure is I haven’t really been sticking to a routine and I just kinda go go go until I hit the floor. Makes for a rough recovery and uneven results I need to add structure to my workout. Ill try using this and probably add a couple things.

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