The following workout routines are from Reg Park's 1960 training course Strength & Bulk Training for Weight Lifters and Body Builders.
Reg Park's Strength and Bulk Three Phase 5x5 Program
Phase One
45-degree back extension 3x10
Back squat 5x5
Bench press 5x5
Deadlift 5x5
Below is the 2nd 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 Two
Follow this course of exercises for a six weeks period.
1.) Dumbbell Swing 1 set of 10-15
In the golden era of bodybuilding before steroids entered the scene workouts consisted of full body workouts 3 times a week. This type of workout gave enough time to recover between workouts. If you're natural you need this time for your muscles and nervous system to recover properly. So why did training frequency change in the mid 50's and onward? Anabolic steroid use began which allowed for quicker recovery between workouts and greater gains.
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
Rocky Marciano loved to exercise.
He trained using a custom made 300lbs punching bag.
He used a speed bag but not like you would expect, he would hit it with hooks and slow power shots to work on his accuracy.
He would power clean a heavy stone and toss it forward with both hands.
He did crunches that also combined kicking a heavy medicine ball out to the trainer
He liked to run uphill in training (full speed) and then run backwards back down. Did this over and over.
He was known to do two hours of continuous calisthenics.
Larry Scott (1938-2014) was diagnosed with Alzheimer's Disease in 2010, and succumbed to complications from the disease on March 8, 2014. His contributions to health and fitness helped accelerate the growth of bodybuilding as a sport and as a life style. He was the first Mr. Olympia and a great teacher, he will be missed.
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.
Training
I was training with Sylvester for 5 months with a daily routine of 2 hours of bodybuilding training in morning. We were training a different muscles split, usually 2 muscle groups, and then we did 2 hours of boxing in afternoon. The weight training was very intense and together with the boxing, I became very cut.
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:
WWE CEO Vince McMahon usually trains four days a week (depending on his work schedule) and trains each body part once a week. He alternates between “Heavy” and “Not-So-Heavy” days for each body part. He trains calves every third day and abs twice a week.
Day 1 - Chest and Triceps
Heavy Day
There's always someone telling you it can't be done or don't do it. Arnold Schwarzenegger has succeeded in three fields bodybuilding, movies and politics. In this youtube clip you hear it from him on what kind of mindset you need to be successful.
Click on Image to view complete charts.
"Casey trains three times a week, working the whole body in one workout lasting about 2 to 2½ hours. He employs the Nautilus machine mainly for the arms and lats and conventional barbell and dumbell movements for the rest of the body. When he trains on the conventional exercises he does some of them one after the other without much rest. That is why he is able to train his whole body thoroughly and in such a short time."
Here is Casey’s three day a week routine:
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