Not bad, but it does neglect the upper back. This can take anywhere from a few minutes to half an hour, and sure, at the end of it, you may be slightly warm and a little pumped here and there. Old School Training Methods. A bench deload should be 60% of your max for only 3 sets of 5 reps per set. Back in those days the bench press was the lazy way to train the chest. Bench Press and Squat. The 5×3 Bench Press Program. When powerlifting, you train with three exercises in mind: Bench press, squats, and deadlifts. Chances are you’re familiar with most of these, but there are a couple forgotten exercises below that you may not see performed that often. Bench Press and Incline Bench Press; Arnold Presses As mentioned, you can run the bench press 5×3 program with nearly any split or combination of assistance exercises. In this routine you will be performing the three basic power lifts. Which is why most people don't do them! It's fairly complete. Bench Press and Deadlift. Monday, Wednesday and Friday: Bench Press - 5 sets of 2-4 reps Bench Press - 2 sets of 10 reps Full Squat - 5 sets of 2-4 reps This will allow you to gain in both muscular power and muscular size. Bulk And Power Routine No. 2 These lifts are really difficult. In it you use both low and high repetitions. I’m yet to find a training protocol more effective than these old-school full-body routines. Old timers used to train their Rib-box with breathing and stretching exercises. Chuck Sipes and Reg Park were both 500-pound bench pressers! In this article I will show you how Mr. America Ray Routledge and John Grimek (Mr. Universe) used to train this way. Pat Casey, the first man to ever bench press 600 pounds, trained with a full body routine … Old school weight lifting was standing presses, deadlifts, squats, bench presses, weighted chin-ups and pull-ups, and farmer's walks. So if you do a set of bench press … Marvin still does his three-times-a-week workouts, consisting of: - … But big lifts give you tremendous strength and muscle gains, which is why they were essential for old school … The following program is merely one option. Day 1 (Monday) Bench Day People like Reg Park, Steve Reeves, Armand Tanny, Vince Gironda and John Grimek all used these sorts of 3 day a week, full body routines to get huge. But back in Arnold’s days at Gold’s Gym Venice in the 70s, majority of competitors would train six days a week, while training even more frequently as a competition got closer. If you can, structure your training as follows: Mon – Bench day Wed – Deadlift day Fri – Squat day. If your goal is to compete in powerlifting, I still recommend using the Old Man Routine for a year to bring up your lifting numbers. You could say that the old school routines were a mix of hypertrophy and powerlifting. By working hard on the basic compound movements and getting lots of rest and good food, you will gain strength and size rapidly, just like the old-timers were able to – before steroids entered the equation. Before we get into the workout routine below, I want to address a few basic bodybuilding exercises you’ll be doing. This particular routine here is meant to work on each of these lifts. ... in the form of a cookie-cutter foam roll and stretching routine. Your Old-School Bench Warm-Up Is Getting You Hurt! These old school / Golden Era Bodybuilding / Strength workouts sound similar to THIS routine with my own tweaks. The typical workout involved a training split with high volume training and each muscle was worked two to three times per week, although, some people did lower volume and high intensity.. It's a good combo for an old school physique, but it would neglect the chest, biceps, and quads (a proper deadlift hits the glutes and hams more than the quads). Old School Bodybuilding Exercises. Marvin is now in his mid 70s and his current routine at such a young age is impressive and inspiring to say the least. Having a thick upper back is the cornerstone of a jacked physique. This Is Better. 1. The Old School 70’s Bodybuilding Routine. Monday – Heavy Bench Press + Upper; Tuesday – Lower, Squat Focus In the past 11 months, I have raised my bench press from 175 to 300, my squat from 225 to 415, and my deadlift from 345 to 495.