The Old School 70’s Bodybuilding Routine – Bold and Determined – The 1970’s produced the most impressive male physiques the world has ever seen. The bodybuilders of the 70’s made Zeus and Hercules look like pencil necks. Dave took a balanced approach to nutrition, emphasizing the elimination of processed junk food, and trained using a body part split. His combination of proper nutrition, training, rest, and hard work resulted in him winning Mr. American in 1965, Mr. Universe in 1966, and Mr. World in 1970.
Hello,I am starting this thread so that members of the group 'The Classic Physique' can post their workout programs, goals, stats, diet etc for discussion.While posting workout programs and diet, it might be beneficial to emphasize the underlying principles based on which you designed your workout.Let me start with my own workout program -I am currently trying to put on muscle, in other words, bulking. I am shooting for a slow lean bulk, i.e. Around 0.5-1 lb per week.
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Consequently, I am trying to keep my rep range in 8-10 range with as heavy a weight as I can handle with good form on all but the last rep. The last rep in many cases is a 'cheat rep' as form breaks down. Also, to hit certain muscles harder, I throw in a rest pause set as mentioned in the program below. Here, the rep range is 4-5 reps, a short 10-12 second rest, another 2-3 reps, another 10-12 second rest and another 1-2 reps. Usually, the weight used is 4 rep max.Three main factors for hypertrophy (as far as workouts are concerned) are -1.
Intensity (weight lifted)2. Volume (sets and reps)3. Frequency.Right now, my workouts are slightly high intensity and slightly low volume, and frequency is each bodypart twice a week. More than 2x, I tend to get overtrained. Training each part once a week does not seem to work too well either. Progression, right now, is mostly in terms of weight, with volume and frequency being constant. I have to agree with that.There really isn't any such thing as a 'lean' bulk, in the strict sense of only gaining muscle and no fat, anyway.
In reality, you'd probably be shocked at the proportion of fat that is gained even when bulking as 'leanly' as possible.Still, to gain at the rate you desire, you're going to have to eventually eat more than 2700-2900. It's not a bad idea to begin adding cals slowly, though. If you're not gaining, you can always add more as needed - which is a lot better than eating too much and gaining too much fat and then trying to cut back. I have to agree with that.There really isn't any such thing as a 'lean' bulk, in the strict sense of only gaining muscle and no fat, anyway. In reality, you'd probably be shocked at the proportion of fat that is gained even when bulking as 'leanly' as possible.Still, to gain at the rate you desire, you're going to have to eventually eat more than 2700-2900. It's not a bad idea to begin adding cals slowly, though.
If you're not gaining, you can always add more as needed - which is a lot better than eating too much and gaining too much fat and then trying to cut back.
Training FrequencyMost bodybuilders nowadays train on split routines, which means they train each muscle group once per week. They use a high volume approach and a lot of different exercises. Classic bodybuilders, however, opted for less volume and more frequency. Arnold Schwarzenegger writes in 'The New Encyclopedia of Modern Bodybuilding' that bodybuilders of his era in the 1960s and 1970s would often hit each muscle group three times per week.
Arnold himself would train his legs, back, biceps and abs on one day, then chest, shoulders, triceps and abs the next. He'd repeat this cycle over six days, then take a day off. Exercise SelectionIn the classic era, there were very few resistance machines - these didn't really hit the bodybuilding mainstream until Arthur Jones released the Nautilus line of equipment in the early 1970s. Classic bodybuilders used primarily multi-joint free-weight exercises and focused on squat, deadlift and pressing variations. A popular routine, designed by champion classic bodybuilder Bill Starr is the '5 x 5' routine, which involves performing five exercises - squats, power cleans, bench presses, incline presses and overhead presses. Other routines might include deadlifts, chin-ups, rows, biceps curls, dips and calf raises, but they seldom strayed from the basic moves. DietSupplements weren't nearly as widely available as they are today, and there was a much smaller range of products.
For this reason, classic bodybuilders consumed most of their calories from food. They based their diets around high-protein, high-calorie foods such as red meat and full-fat milk. While they did eat carbohydrates, many had a lower carb intake but ate more fat then the bodybuilders of today.
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According to Charles Poliquin, owner of the Arizona-based Poliquin Performance Center, classic bodybuilder Vince Gironda was one of the first to advocate the benefits of a lower carb, higher fat diet for bodybuilding.
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