https://ironandgrit.com/2016/08/13/old-school-bodybuilding-workout-routine/The Old School 70s Bodybuilding RoutineYou could say that the old school routines were
a mix of hypertrophy and powerlifting.All the big dogs of the day trained six days a week with the following workout split:
Monday Chest and Back
Tuesday Legs
Wednesday Arms and Shoulders
Thursday Chest and Back
Friday Legs
Saturday Arms and Shoulders
Sunday RestThe major muscle groups were trained twice per week. Calves, forearms, traps and abdominals were done as needed. Often 4-7 days a week.
This routine was used in preparation for competition to achieve peak condition. Workouts were fast paced and intense.
Old school bodybuilders thrived on high volume training to build muscle.
Rest periods were short between sets, often less than a minute. This keeps the heart rate up, burns fat and keeps tension on the muscles.
Try to complete each workout in less than 75 minutes. No time to fuck around or fiddle with your phone. Just get in the gym, take care of business, and get out.
Then repeat 6 times per week until you have a chiseled physique.
Every Mr. America, Mr. World, Mr. Universe and ultimately, Mr. Olympia has used a training program like this during their career.
Old School Training PrinciplesAlthough old school bodybuilders had their own workout programs, there where a lot of similarities. Old School Bodybuilding Workouts had the following common denominators:
High Volume Workouts
Train with Moderate to Heavy Weight
Train for Power Work in some powerlifting exercises like power cleans and push press. (Or maybe even the king of lifts - "The Strict Curl")
Take sets to Failure and Maximize Muscle Pump
Get as strong as possible in the 6-12 Rep Range
Always train harder than the day before Always add more weight even if its only 2.5 or 5 pounds.
Put yourself at a disadvantage train muscles at a mechanical disadvantage.
