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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,

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His 1982 arms workout routine in preparation for Mr. Olympia:

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Arm Routine

Monday and Thursday

1. Pressdowns

2. Dips 1 cycle

3. Extensions – 2 sets

4. Regular curls

5. Chins 1 cycle

6. Preacher curls – 2 sets

 

The first two exercises should be done together with no rest between. The third exercise, extensions, can follow after a minimal rest. Do one cycle of the first two exercises and two sets maximum for the third. That will give you a total of four sets for the triceps.

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In the 1978 issue of Muscle, while training for the upcoming Mr. Olympia, Ken Waller explained his diet:

"I stay hungry. For me that's eating only four times a day. I eat four eggs and a piece of meat almost every meal. If I eat chicken, it will be four big breasts, that sort of quantity. That's not a lot of food when you are training like I am several hours a day. I'll eat a muffin in the morning. I get my usual cravings at midnight. Then I am stuffing myself in some restaurant when the rest of the world is asleep. Why, just the other night I ate two pints of ice cream and a bag of cookies, and a half a cream pie. I thought my stomach would burst. I'm notorious for excesses, but I manage to control them. Funny though, the next morning my stomach was shrunk more than ever. Maybe I needed it. You can get away with that now and then, but don't try it every day.

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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

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In the gym I always hear people talking about all the sacrificing they do when it comes to dieting. It is important to eat well but unless you’re competing, eating a slice of cake or pizza isn't going kill you. To build muscle we need sleep, food, and rest in-between workouts. If you want to get bigger eat more calories and if you want to get leaner eat less calories. Your training doesn't have to change. Working out the classic way of two to three times a week should be sufficient to obtain awesome muscular gains.

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Arnold Schwarzenegger's recently released Blueprint to training and diet:

Arnold Schwarzenegger Phase 1

Click on image above to view full PDF version of Phase 1

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First Strength and Bulk Course for Weightlifter

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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.

 

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Ken McCord trained 4 days a week, Monday, Wednesday, Friday and Sunday. The week days were split workouts so in the morning at 5:30am he trained upper body then at night he would do lower body, this would be done on all 3 days.

Sundays were a basic all round light workout which would have been great for recovery. He was also a brown belt in Karate and ran 1 to 2 miles most days. Bodybuilders in those day tended to be a little more interested in being athletic.

The lifts mostly used were the basic bodybuilding movements of the day, with a variety of exercises used per body part to hit them from all angles. He also changed his routines every 4 to 6 weeks to keep shocking his muscles. 

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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.

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The following workout routines are from Reg Park's 1960 training course Strength & Bulk Training for Weight Lifters and Body Builders.

Reg Park's Book

 

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 

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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:

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Monday:

Chest and Back

Tuesday:

Legs

Wednesday:

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Miesha Tate is one of the best female MMA fighters and is currently coaching this seasons UFC: The Ultimate Fighter 18 against rival coach Ronda Rousey. Her MMA training keeps her body toned year round. Below are five exercises she uses for burning fat:

Miesha Tate doing curls