July 14, 2017

From Government: Old School Diet Routine

There was a time of bodybuilding in which the most massive physicists that may have existed appeared together, a legendary litter, living sculptures, true walking anatomy lessons. We are talking about oldschooldiet.coml, Arnold Schwarzenegger, Frank Zane, Franco Columbu, Lou Ferrigno and Mike Mentzer among others that contributed to the golden era of bodybuilding. Their routines were based on a high volume approach, that is to say a lot of training and a lot of food, on a constant and endless basis until they achieved the impressive physicists that today are legend.

Nowadays the routines of weights are very different, but in the golden era of bodybuilding I trained six days a week of very heavy work, resting very little and practically living in the gym in search of the perfect body, the most esthetic, Strong and muscular that man is capable of. The routine was not strict and often instinct was used to find out what worked for each one, but in general this was the division of the routine of the glorious era of bodybuilding:

Monday. Chest and back.
Tuesday. Shoulders and arms.
Wednesday. Legs.
Thursday. Chest and back.
Friday. Shoulders and arms.
Saturdays. Legs.
Sundays. Break.

Abdominal and calf work was performed 4 to 6 times a week depending on body and needs.

In terms of exercise selection …

Monday and Thursday

Chest. Flat bench press with bar. Inclined bench press with bar. Money. Openings. Pullover.

Back. Dominated with open grip. Dominated with closed grip. Row inclined with bar. Row with T-bar. Dead weight.

Tuesday and Friday

Shoulders. Military Press. Press behind the neck. Press on the dumbbell head. Front elevations with dumbbells. Side flights.

Biceps. Curl with straight bar. Curl with dumbbells. Inclined dumbbell curl. Concentrated curl.

Triceps. French press stopped. Bench press with bar and closed grip. Extensions in cable. Front stretches with cable.

Wednesdays and Saturdays

Legs. Squats. Hack Squats. Press of legs. Extensions of legs. Femoral curls. Daily or according to needs

Calves Standing heel elevations. Seated Heel Elevations.
ABS. Shrink wires. Traditional shrinkage.
Some exercise of trapezius, neck and forearm as needed.

The series

Surprisingly many series were performed for each exercise being the base 5 series of 1 to 12 repetitions according to the weight that was lifted. With the dominadas they tried to complete the 50 repetitions and for the legs were commonly 5 sets of 20 repetitions for each exercise.

Observations about the old school routine

Old-school bodybuilders lived in and for the gym, trained for both strength and muscle mass, and there was no life outside of it. They did the exercises as hard as possible until they reached maximum repetition. The fundamental thing was the bars and dumbbells and exercises with free weights, a principle that continues to this day. The rest did not exceed the minute even for when they made super-series. They rested little and trained a lot to promote fat burning and body definition since they usually did not do a minimum of cardio.

He ate big, ate super clean and lived for what was done, which was basically eating, training, sleeping repeatedly for a long time until he achieved the body that was sought. There were no human beings more dedicated than they to what they were doing.

recommendations

If you like bodybuilding and you are going to get yourself to train in this way these are our recommendations …

– you have to have at least a bit of experience and constancy with the weights, minimum one year of dedicated weights. If you do not have experience with the weights, forget it for now.
– If you have time this is for you, if you do not have it there are new ways of training such as German volume training, HST routines or day divisions that best fit a more “hectic” lifestyle (work, studies, family , etc). Search the blog that is full of routines of all styles.
– dedication to nutrition is as or more important than routine.
– begin little by little and do not pretend to be an animal from the first day because you will injure yourself and you will not last a week training.
– some work so demanding training, but definitely not for everyone. In fact it is only for a few who are willing to devote themselves fully to bodybuilding.
– do it with prior medical approval
– do it with a coach with experience and knowledge, and if you have access to a personal trainer that also helps you with much better nutrition
– bodybuilding is a sport, and requires commitment and dedication. Remember that you will get a body that will be directly proportional to your dedication, time and effort.
– Supplementation in cases like these is critical, but always after nutrition is in place, you have to learn nutrition nutritionally. And if you have access to a personal trainer that also helps you with much better nutrition – bodybuilding is a sport, and requires commitment and dedication. Remember that you will get a body that will be directly proportional to your dedication, time and effort. – Supplementation in cases like these is critical, but always after nutrition is in place, you have to learn nutrition nutritionally. And if you have access to a personal trainer that also helps you with much better nutrition – bodybuilding is a sport, and requires commitment and dedication. Remember that you will get a body that will be directly proportional to your dedication, time and effort. – Supplementation in cases like these is critical, but always after nutrition is in place, you have to learn nutrition nutritionally.