For those of you who aren't familiar with Reg Park he was Arnold Schwarzenegger's idol. Reg Park won the Mr. Universe competition in 1951, 1958 and 1965. He also did several Hercules movies. He competed in the pre-steroid era at a weight of about 250 pounds and was 6', 1’’ tall.
So what was his diet?
Here is a sample of Reg Park's diet:
Breakfast: A glass of fresh orange juice Fruit: paw-paw (papaya) & banana,
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:
Clarence Ross (October 26, 1923 – April 30, 2008) was a bodybuilder from the United States.Ross was born in Oakland, California on October 26, 1923, the second of the four children of Hershel Ross, a teamster, and his wife Jeannette Levi. His mother died when he was young, so he grew up in a series of foster homes. He started weight training at age 17, weighing 135 pounds at a height of 5'10". He was motivated by the Japanese attack on Pearl Harbor to enlist in the Air Force, which he did on October 31, 1942 at San Francisco, and was then stationed in Las Vegas.
After winning every NABBA title available to him, Brutal Bertil Fox came to the IFBB pro ranks in 1981. Naturally Bertil sent shockwaves through the ranks world wide.
Steve's routine is a full-body workout which he did 3 days a week (e.g., M, W, and F). He used a great deal of concentration when doing the exercise and performed each set "all out" (or to failure). Each exercise was done in a strict style, resting 45-60 seconds between sets and 2 minutes between different exercises.
1. Incline dumbbell press - 3 sets, 8-12 reps (using descending poundages)
2. Breathing front squat - 3 sets, 15 reps (superset with the following exercise)
3. Dumbell laterals/flyes - 3 sets, 15 reps
4. Seated barbell curls - 3 sets, 12 reps (getting the negative reps on the way down)
5. Alternate dumbbell forward raise - 2 sets, 15 reps
6. Bent over rows - 2 sets, 12 reps
7. One arm rows - 2 sets, 12 reps
8. Splits with barbell - 1 set, until breathless
9. Alternative raise lying - 2 sets, 15 reps
which exercise routine is best? Ronald Reagan's or Vladimir Putin's? Read them both below and decide.
Ronald Reagan
Ronald Reagan always had a great physique even as President of the United States of America when he was at an advanced age. Check out his workout below:
Click image above to see full size
George Eiferman's Advanced Routine consists of 11 exercises that are done, in general, for 3 sets of 7-10 reps. George’s routine emphasizes mass and power building.
In an article in Your Physique magazine (Sept 1950 issue), Alan talks about the general rules for a beginner to follow in putting together a muscle building program. He said:
"All you need to do is follow the right exercises, eat plenty of nourishing food and get as much rest and relaxation on your non training days as you possibly can."
"Let's deal with the right exercises first. If you build a schedule around either the deep knee bend (squats) or the dead lift and take it from there, you are on the right track."
"The fundamental movements such as the supine press (bench press) or any of its variants - bench presses of incline presses - , curls, rowing motions, squats, or dead lifts or leg presses combined with sets of bent arm pullovers, are the best."
For the beginner - do 1 set of each exercise for the 1st month, 2 sets the second month, 3 sets the third month. Workout twice a week (e.g., Tue and Sat, or Mon and Fri). For the 1st workout, use light weights just to get used to the exercises. For the second workout, try to determine for each exercise the amount of weight you can handle to complete 8 reps (with good form) and no more. Then, at each successive workout, try to increase your reps by 1 or 2, until you reach the top of the rep range. At that point, add a little weight to the bar. Continue in this fashion for the course. Keep your focus on this process of increasing reps, then increasing poundage. This is how you use the principle of "progressive resistance." It is this process of gradually increasing your strength and poundage that will result in larger muscles!
The following Larry Scott workout and diet information is from an interview he had with Irving Johnson:
How he trains:
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
Arthur Jones Ideal Training Routine:
Below is a qoute from Robby Robinson’s book The Black Prince, he describes the workout routines he and the other champions used at Gold’s Gym back in the golden era of 1970's:
The exercises and their order all come from Eugen’s book, recommending the exact amounts of reps he thought useful.
| Exercise | Repetitions |
|---|---|
| Dumbbell Biceps Curls | 50 reps per arm, increase by 5 per day |
| Reverse Barbell Curls | 25, increase by 2 per day |
| Eugen’s Side Dumbbell Curls | 10 per arm, increase by 1 per day |
| Eugen’s Side Dumbbell Curls | 10, increase by 1 every 3 days |
| Standing Chest Flyes | 5, increase by 1 every two days |
| Alternating Shoulder Presses | 15 per arm, increase by 1 every 2 days |
| Alternating Front Raises | 10, increase by 1 every 2 days |
| Eugen’s Wrist Flexors | To failure |
| Eugen’s Wrist Rotations | To failure |
| Eugen’s Shoulder Lunge | 10, increase by 1 every 2 days |
| Push-Ups | 3, increase by 1 every 3 days |
| Push-Ups With Added Resistance | 2, increase by 1 every 3 days |
| Eugen’s Sit-Ups | 3, increase every 2 days |
| Squats | 10, increase every 2 days |
| Side Bends | 15, increase every 2 day |
A lot of bodybuilders from the golden era of bodybuilding didn't have a lot of supplements to choose from so they made their own with good results. One such bodybuilder was Arnold Schwarzenegger. As part of his regime during the bulking up phase of his preparation he would consume a homemade protein shake as a snack before he went to sleep. Below is the drink as he wrote it in his book, Arnold the Education of a Bodybuilder:
Protein Drink:
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