1 2 3

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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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Cory Everson won the Ms. Olympia contest six years in a row from 1984 to 1989. She was using the following split program: upper-body pushing exercises on day 1, lower body on day 2 and upper-body pulling movements on day 3. She was training once a day, six days per week on a three-days-on/one-off rotation. Checkout workout below:

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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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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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Jack Lalanne was a pioneer in advocating the need to exercise and be fit. He led by example and was known as "the godfather of fitness". He lived to be 96, which is something I fear many current bodybuilders won't reach. His workout and healthy eating lifestyle is a classic example of what true classic physique training can accomplish for health and vitality.

1) Exercise and Nutrition. " …Exercise is king. Nutrition is queen. Put them together and you've got a kingdom!" 

 

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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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Bill Star's 5X5 program has spawned many variations over the years but his workout is still highly regarded. Before Bill Star of course there was Reg Park whose 5X5 program inspired Arnold Schwarzenegger and helped Arnold build his size and strength. Bill Star's program is different in that it focuses on what he called the "big three": bench press, power clean and squats. He also utilizes shoulder press, dead lift and other exercises to completely strengthen the body. He also had heavy, medium and light training days. Check out his highly regarded workouts below.

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Franco's Chest Workout:

Exercise Sets Reps
Barbell Bench Press 5-6 10-6
Barbell Incline Press 4-5 10-6

Dips

  Superset with Cable Crossovers

3-4

3-4

15-20

15

 

Franco Columbu bench pressing

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Marvelous Marvin Hagler was the toughest and best middle weight boxer and undisputed champion of the late 1970's - 1980's. He was undisputed champion from 1980 - 1987. If you watch his fights on youtube you will see that he was in excellent condition for every fight and back then fights were 15 rounds. Below you will see what he did to achieve his level of conditioning.

 

According to the "Ring Magazine" article, Hagler does the following:

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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.

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Rachel McLish trained back twice a week. Below is her routine:

Pulley Row:

  • 3 warm-up sets of 15 reps
  • 3 sets of 5-8 reps

 

Pulley Row

 

Bent-over Row:

  • 3 sets of 5-8 reps

 

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EXERCISE NO. 1 – TRICEPS PUSH DOWN ON LAT MACHINE

He recommended 4 sets of 10 reps, and emphasized  keeping good technique – arms’ to the sides of the body keeping the elbows in a “fixed” position, and performing complete extension on each repetition.

EXERCISE NO. 2 – SEATED DUMBBELL CURLS

Again he recommended 4 sets of 8-10 reps, and using good form.  Keep the back straight, and perform full curl movements. Keep the curls strict and do not swing the weights.

 

Exercises 1 and 2

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Below is the first workout routine Steve Reeves followed 3 times a week (Monday, Wednesday and Friday). He trained in his garage with a 200 pound weight set he purchased with money saved from a paper route job he had.