Below is rare video of the late great Sergio Oliva training his biceps:
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.
Roger Callard detailed his workout routine in his interview for the article "Insider on the Outside" and below is what he said:
"I train three times a week and do my entire body at each workout. I train Monday, Wednesday and Friday, or Tuesday, Thursday and Saturday. Each session lasts about one hour. On nonworkout days I do aerobics.
Legs: Leg extensions, squats, leg curls, 15 to 25 reps on each. One big tri-set. No rest between exercises.
Reports have been coming in of the death of Nasser El Sonbaty on March 20th. He was one of the top bodybuilders of 90's. Flex, Muscle Mag and Wikipedia.org have reported his death. Some reports are that he died in his sleep in Egypt.
Update:
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!
Marvin Eder used many strength training routines over the years. He particularly enjoyed Olympic lifting, and for bodybuilding purposes, mainly trained on the split system of 2 days on with the 3rd day off for rest. Upper body one day, legs and mid section the next day. Four times a week where he would work out Monday and Tuesday, rest Wednesday, workout Thursday and Friday and rest the weekends because the training was exceptionally heavy.
Marvin Eder's routine:
Day 1:
* 5 sets x 10 reps dumbbell laterals, 120 lbs
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:
During most of the year Danny "the Giant Killer" trains 4 to 6 days a week He always follows the same split. Day 1 Chest and Back. Day 2 Shoulders and Arms. Day 3 legs. Repeat. If he misses a workout, (which he often does, he doesn’t worry about it, he just does that workout when he returns to the gym. During this time he does 2 to 3 exercises per body-part for 5 sets of 12 reps. Danny uses the same weight in each set. When he can get 12 reps on all 5 sets, he’ll add weight during the next workout. His rest between sets is short. No longer than a minute. Even though the volume is high Danny completes these workouts in just over an hour… This is another way of keeping the intensity high which was taught by Vince Gironda, Bill Pearl and other great trainers of “the golden era” of bodybuilding.
Chest and Back
Bench Press 2-3 warm-up sets then 5 X 12
Incline 5 X 12
Flys 5 X 12
Dumbbell Pullovers 5 X 12
Chins 5 X 12
Bent Barbell Rows 5 X 12
Cable Pull-ins 5 X 12
Once a week he does Deadlifts 5 X 12
Vince Gironda's A Muscle Has Four Sides: How To Build Muscle In The Shortest Time Possible.
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Ronald Walker: December 22nd, 1907 - October 25th, 1948. Yorkshire born Ron Walker was an Olympic Weightlifter who, in his lifetime, held 26 British Heavyweight records. From 1938 he ran a postal Physical Development Course in London. After years of deteriorating health starting in 1940 he finally succumbed to cancer of the stomach and died in 1948. He is still held in very high regard in the world of weightlifting.
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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
A young girl killed herself after poor choices and bullying made her feel like life just wasn't worth living anymore. Her name was Amanda Todd and she was only 15 years old. Bodybuilding or strength training would not have helped her situation. Courage is what would've helped not from her but those around her who didn't stand up a defend her. This happens all to often, someone is getting picked on and crowd gathers around and watches. Just watches. Now if you're lifting weight and you're a strong man or woman then what the hell are you scared of?
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