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The wrestling legend Bruno Sammartino was born on October 6, 1935 in Italy. He came to United States of America in 1950. Due to the hardships he endured in Italy because of German occupation when he came to the USA he was very thin and spoke very little English. Due to this he was bullied in school which drove him to weightlifting to build his body up. He took up power lifting and Olympic lifts as his workouts to build himself up. His story resonates with many of us who dealt with or deal with being skinny, thin or out of shape and have to deal with being bullied.

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Novices will probably do best with three workouts a week. More advanced trainees will make better gains with two sessions, with two full days off in between. If you don't know which category best describes you, start with two sessions per week, and take advantage of the extra recovery time.

 

Squats, 1 x 20

Two-arm dumbbell pullover, 1 x 20

Standing barbell military press, 1 x 10-12

Barbell curl, 1 x 10-12

Barbell bench press, 1 x 10-12

Barbell bent-over row, 1 x 10-12

Sit-up, 1 x 10-12

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The York Barbell Course Part 3

Here is the third of the four York Barbell Courses designed by Bob Hoffman.

The York courses were the standard for the majority of up and coming weight trainers back in the day.

Follow the course for 12 weeks and then move on to Course No. 4

York Barbell Course No. 3

Warm-up… Light Power Snatch

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Bill Star's 5X5 program has spawned many variations over the years but his workout is still highly regarded. Before Bill Star of course there was Reg Park whose 5X5 program inspired Arnold Schwarzenegger and helped Arnold build his size and strength. Bill Star's program is different in that it focuses on what he called the "big three": bench press, power clean and squats. He also utilizes shoulder press, dead lift and other exercises to completely strengthen the body. He also had heavy, medium and light training days. Check out his highly regarded workouts below.

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Frank Zane Three-time Mr. Olympia

 

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Serge Nubret’s training routine was based on high volume of training. He was known to train for hours and when asked about this he said he loved bodybuilding. The foundation of his training philosophy was to use light to moderate weight for higher reps. Below is the workout routine he used.

 

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Tommy Kono was a tremendously talented weightlifter who was a world and Olympic champion for the United States back in the fifties.

Kono stated that back in 1952 when he was training for the Olympics (Kono won the lightweight gold medal that year), he would train three days a week on only four exercises, and equal or exceed world record totals during his training.

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Denny and Robby Training Arms and Shoulders

 

Click on image to view PDF

Sources:

Muscle Builder Training Partner Series Part 1 with Deny gable and Robby Robinson

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Denny and Robby Triceps and Forearms

Click on image to view PDF

 

 

Sources:

Muscle Builder Training Partner Series Part 2 with Deny gable and Robby Robinson

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The Super Squat Routine

Press behind neck 3 x 12

Squat 1 x 20 supersetted with Pullover 1 x 20

Bench press 3 x 12

Rowing 3 x 15

Stiff legged deadlift 1 x 15

Pullover 1 x 20

 

(add a gallon of milk a day!)

 

The above routine is the ultimate ‘hard gainers’ routine and was done 2-3 times a week.

 

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Bill Pearl is an American former bodybuilder during the 1950s and '60s. He won many titles and awards, including winning the Mr. Universe contest five times, and was named "World’s Best-Built Man of the Century." He became an expert trainer and author on bodybuilding.

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Arnold's Level 2 Exercise Program from his book Arnold Schwarzenegger Encyclopedia of Modern Bodybuilding.

 

Monday / Wednesday/ Friday

 

Chest

 

Bench Press: 5 sets of 8 to 12 reps

 

Incline Press: 5 sets of 8 to 12 reps

 

Pullovers: 5 sets of 8 to 12 reps

 

Back

 

Chin-Ups: (do as many repetitions at a time as you can until you reach a total of 50 reps)

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Below is video of Sergio Oliva Training his quads and hamstrings:

Buy his book for his life story and workout information in his own words. Click on book image to buy.