Arthur Jones Ideal Training Routine:
Below is rare video of the late great Sergio Oliva training his biceps:
Below is the 3rd of three courses from his book: Building Bulk And Power. The book is more detailed and a recomended buy for any fan of Bill Pearl.
Course Number Three
Follow this course of exercises for a six week period.
1.) Sit Ups 1 set of 25
2.) Leg Raises 1 set of 25
3.) Bench Press 5 sets of 5
4.) Press Behind Neck 5 sets of 5
From interview by Osmo Kiiha of The Iron Master (IM).
IM: "How about a sample routine from the 1950s?"
Reg: "I didn't have a favorite workout routine. I have done every routine and every exercise in the book, but like most advanced trainers, I have found what exercises and what routines give me the best results. What is good for one man isn't necessarily good for somebody else. My bodyweight fluctuated between 230 and 245 during those years. Here is a routine I used around 1956-1957 with good results:"
Deltoids and Upper Back
- Press Behind Neck 4-10 Sets, 5 Reps.
- Heavy Bent arm Lateral Raises 5-10 Sets, 10 Reps
From Article in Strength & Health Magazine - August, 1962
There have been no secret exercises, no complex formulas - just the basic training. For you readers who are interested, Harold does the following exercises in the following order:
3 Sets Barbell Press Behind Neck
6 Sets of Barbell Bench Press, Wide Grip
3 Sets of Barbell Rowing
3 Sets of Chins Behind Neck
3 Sets of Cheating Barbell Curl
5 Sets of Triceps Kickbacks
3 Sets of Front Squats
Finding information regarding Mr. T's workout routines online is quite a task. So for fans interested in how the star of Rocky III built his menacing frame I've included his training routine he used when he was a bodyguard. Read more below:
This was taken from an early excerpt from Mr. T on his bodyguard workout done each day. At one point this workout was doubled on the reps, Heavy bag and running increased to 2 miles.
Daily
Click on image to view PDF
Sources:
Muscle Builder Training Partner Series Part 1 with Deny gable and Robby Robinson
I came across this video on youtube and thought it was informative and interesting, so I thought I'd share it with my Rippeder fans. In this episode of Ric's Corner Ric Drasin discusses steroid use by bodybuilders in the 1970's and current use by pros today. He also gives advice on training. Ric Drasin was Arnold's training partner for four years. He is an artist, actor, stuntman, writer, personal trainer, former bodybuilder, and retired professional wrestler.
His 1982 arms workout routine in preparation for Mr. Olympia:
Jack Delinger was Mr. America 1949 and was also Mr. Universe 1956 defeating Bill Pearl. He trained hard and followed the the 3 day a week training schedule of the champions of the golden era of bodybuilding. He 5',6'' tall and 205 lbs and proves that it's possible for a natural bodybuilder to achieve a herculean physique naturally. Below is a workout he used to put on muscle mass.
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
Here's a workout Arnold suggested for an individual that has been exercising using calisthenics for several weeks to get in shape and is ready to start lifting weights. Below is the program:
Monday and Thursday Program
Legs:
Superstar Billy Graham was the WWWF heavy weight champion of the world in 1977–78 and his unique style influenced Hulk Hogan and Jesse The Body Ventura.
Superstar Billy Graham's Legendary Workout:
Every morning:
* "Workout for 5 hours"
* "Run 19 Miles a day"
* "Swim across Atlantic Ocean"
Kids don't try this at home!
Watch video below of him describing the workout:
This was Steve Reeves diet during his competing days.
8:00 a.m. : Breakfast:
Steve Reeves Power Drink (prepared in blender)
* 14 ounces of freshly squeezed orange juice
* 1 tablespoon of Knox gelatin
* 1 tablespoon of honey
* 1 banana
* 2-4 raw eggs (today, pasteurized eggs might be safer)
* 2 tablespoons of High-Protein Powder (he makes his own)
9 a.m. to 11 a.m. - Workout
(On either Monday, Wednesday, or Friday)
Noon - Lunch
Eight-Day Training Cycle:
One day training, One day rest
(One day on, One day off)
Day 1: Chest, Biceps
Bench Presses: 3 sets, 6-8 reps
Incline Bench Presses: 2 sets, 6-8 reps
Dips with added weight: 2 sets, 8-10 reps
Barbell Curls: 3 sets, 6-10 reps
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