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In gyms across America many of the weight lifters do set after set week after week and they always look the same with very little muscle gains. To them sometimes it may seem as the only way to make any gains is through the use of anabolic steroids. Well what if I told you that a generation of champions had figured out a way to make real muscle gains with no use of anabolic steroids or supplements. How do I know for sure they didn't take it? It wasn't made or carried in pharmacies in the 1940's to early 1950's. Without the use of drugs bodybuilding champions like John Grimek, Steve Reeves, George Eiferman, Jack Delinger and Reg Park had to train in such manner that would result in real muscle growth and strength gains. So what was their secret? How did they begin? 

Well the standard for all bodybuilding beginners back then was the effective 3 days a week full body workouts, but the key was in the beginning you were to do one set per exercise and use compound exercises (for example: military press, bench press, bent over rows, squats, dead lifts, etc.). Choose between 6 to 8 compound exercises and do 1 set per exercise for 6 to 8 reps. When you reach the 8th rep you should be reaching muscle failure. Once the 9th rep becomes the failure point increase the weight by small increments such as by 5 pounds. This was the preferred method to begin training as it avoided overtraining and yielded great results. This was to be followed for 6 months. After 6 months you are to take 1 to 2 weeks off from training and then return to training but now you will do 2 sets per exercise for another 6 months and then take another 1 to 2 weeks off. When you start training again you will then do 3 sets per exercise for another 6 months, 

After you have completed that training take 1 to 2 weeks off and when you return to 3 sets per exercise but you can add exercises such lying triceps extensions, shrugs or any exercise that you feel works your muscle better. This instinct will come to you as you progress. Training 3 times a week will provide you with the adequate rest for muscle growth and recuperation that is critical to natural bodybuilders. Below is a sample workout. If you need proof that these methods of training works just look at the resulting physiques of our golden era champions.

Steve Reeves and Reg Park

Steve Reeves And Reg Park

John Grimek 1948 Mr. Universe

John Grimek 1948 Mr. Universe

George Eiferman Stunts

George Eiferman performing feats of strength at muscle beach 

An example of a beginner workout:

Military Presses: 1 set 6-8 reps

Bench Press: 1 set 6-8 reps

Bent over Rows: 1 set 6-8 reps

Barbell Curls: 1 set 6-8 reps

Squats: 1 set 6-8 reps

Calf Raises: 1 Set 6-8 reps



amazing blog bro I wish I had

amazing blog bro I wish I had found it earlier !

After 27 years of training, I

After 27 years of training, I have to say that a full body program works and works well. Your muscles are full and hard all week and you have a day off each time you train plus weekends off. You can also do just 2 days or one week 3 days then 2 the next

Yep, full body routines can

Yep, full body routines can work well!

Yep, full body routines can

Yep, full body routines can work well!