Steeve Reeves Old School Bodybuilding Workout

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  • Steeve Reeves Old School Bodybuilding Workout

    The Old-School Bodybuilder was a completely different breed to the monstrous figures which take to Mr Olympia stage today.



    Legendary bodybuilders such asJohn Grimek, Steve Reeves andReg Park built physiques that were chiseled from raw athleticism, cardiovascular fitness and pure functional strength (Grimek, for example, competed as a weightlifter in the 1936 Olympic Games).

    These guys put just as much emphasis on health, vitality and well being as they did on training to increase muscle size.

    During this era it was not just about as getting as big as you possibly could and to hell with the consequences; it was about creating a physique which was supremely athletic, muscular, strong, and healthy.

    In a world without designer chemicals, isolation machines and teams of dietary advisers and consultants, it was grueling, balls-out hard work that was the order of the day when it came to building a graceful and well-proportioned physique.

    In the mid twentieth century, one of the greatest and most athletic physiques belonged to Steve Reeves, who had work ethic that was equally as legendary.

    Steve Reeves – The ‘Greatest Natural Bodybuilder Of All Time’
    For many bodybuilding aficionados, Steve Reeves is the finest example of what the human body can achieve without the use of anabolic steroids.



    At his peak, this bodybuilding superstar weighed in at 213 pounds and stood 6′ 1″ tall, and his Herculean physique was beautifully proportioned with bulging muscles, classic lines, a tiny waist, and a handsome, rugged charm.

    Reeves cut a swathe through the bodybuilding world, winning every major title in the industry, and
    later going on to grace the Silver Screen in many iconic roles, such as Hercules.

    Today we will be discussing one of Reeve’s go-to old school bodybuilding routines for building muscle.

    The Steve Reeves Full Body Workout

    This is one of Reeves’ typical workout routines which is essentially a full body workout built around the basic compound lifts.

    Steve was not a fan of the muscle group splits which grace most bodybuilding magazines on the shelves today, instead favoring a comprehensive and intense full body workout with rest days in between each session.

    There’s nothing fancy here, just a simple onslaught of exercises, sets and reps from all angles.
    Reeves claimed to have gained 30 pounds of muscle in just 4 months by using this routine!

    Exercise Sets Reps
    Dumbbell Swings (warmup) 3 15-20
    Upright Rows 3 8-12
    Bench Press 3 8-12
    One Arm Row 3 8-12
    Dumbbell Lateral Raise 3 8-12
    Incline Bench Press 3 8-12
    Tricep Press Down 3 8-12
    Barbell Curls 3 8-12
    Seated Dumbbell Curls 3 8-12
    Squats (super set with next move) 3 8-12
    Pull Overs 3 8-12
    Breathing Squats (super set with next move) 1 20
    Breathing Pull Overs 1 20
    Deadlifts 2 8-12
    Good Mornings 2 8-12

    Training Notes:

    Schedule

    This full body workout should be performed three times per week. Because of the volume and intensity of this routine, you will definitely need those rest days for recovery. Reeves himself recommended a minimum of 48 hours of rest between each workout.

    Rest

    This routine should be performed at a very high intensity, taking 45 seconds rest between sets and 2-3 minutes rest between exercises.

    Form

    Reeves was a stickler for perfect form. Each rep you perform should be slow and controlled with no bouncing, jerking or swinging of the bar or dumbbells. Keep performing reps until you can no longer complete a rep without perfect form. Poor or degrading from will only hinder progress.

    Tempo

    Each exercise should comprise a 2 second concentric movement and a 3 second eccentric movement. (i.e. 2 seconds to lift the weight & 3 seconds to lower the weight)

    Progression

    For every exercise in this routine, start with a weight which you can lift for the required reps with 100% perfect form. Once you can squeeze out more reps than the stated amount, add more weight.
    Rinse and repeat!

    Exercise Order

    Reeves was a firm believer in working his smaller muscle groups first and working towards the larger muscles later in the workout (the opposite of how most people structure their workouts).The idea here is that you will be fully warmed up and raring to go when it comes to that brutal set of breathing squats!

    Thoughts
    This is without doubt a monstrous routine, and as such, I would recommend it only for intermediate to advanced lifters.

    You’ll end each workout like a discarded condom – drained, deflated and colorless, and for the next few days your body will feel barbecued by DOMS (delayed onset muscle soreness).

    Therefore rest, sleep and diet will play a pivotal ole when it comes to recovery.

    Speaking of diet, the old-school bodybuilders feasted on meals rich in full cream milk, red meat and eggs to provide protein and calories needed to ignite muscle growth.

    However, nowadays, we are lucky enough to have quality supplements available, which can provide a cheaper alternative, as well as having the added benefit of not putting your local dairy farm out of business!

    Summary
    This is a testing, no-nonsense routine which help you build a solid foundation of muscle. Accompany it with sufficient rest and a turbocharged diet and you’ll be well on your way to building a physique that wouldn’t look out of place in a 1960’s Sword and Sandals flick!

    If you fancy giving this routine a go – or if you’ve already tried it – I’d love to hear from you!
    Just post your comments and feedback and I’ll chat with you in the comments below.
    Until next time, keep on clanging and banging!
    Last edited by Aldo Raine; 21-07-2016, 07:41.
    Skeggǫld, Skálmǫld, Skildir ro Klofnir.


  • #2
    The Steve Reeves ‘Classic Physique’ Routine

    If there’s one thing that editing GymTalk has made apparent over the last few years, it’s that most people are still completely clueless when it comes to bodybuilding and working out.

    Now, obviously this charming fellow is a rather extreme example, but the average lifter still believes all their answers lie in unproductive bodypart splits, “time under tension” and supplements.

    Fact is, most people just don’t want to put any real effort in – they want to believe in easy alternatives, pills and powders, and a magical “mind muscle connection” that excuses them from having to lift heavy.

    This easy-way-out mentality isn’t helped by a shameless fitness industry which profits from peddling the “shortcut to fitness” dream, be that by ineffectual supplements, cookie cutter diet plans or useless celebrity workout DVDs.

    To build strength, muscle and power naturally, the answer, as we’ve said time and again, lies simply in full-body routines, hard work and consistency.

    Rather than devoting one session to arms, one to shoulders, one to your left rhomboid, full-body routines will have you hitting every body part every session, and lifting until you feel you’re about to collapse.
    Instead of leisurely working your way through five varieties of the hammer curl without breaking sweat, you’ll be moving from squats to presses to rows, exhausting your muscles and truly taxing your CNS, rather than just training for a “wicked pump” that will ultimately build the same amount of muscle as joining a conga line at Butlins.

    These formidable routines were favoured by every single bodybuilder of the pre-steroid era, particularly the great Steve Reeves, who performed full-body workouts with a ferocious, matchless intensity and achieved incredible results.

    Steve Reeves
    For many bodybuilding devotees, Steve Reeves is the ultimate exemplar of the classic, natural physique.



    A Mr Universe winner and icon of the silver screen in the 1950s, Reeves boasted a legendary figure which combined perfect symmetry, classic lines, a tiny waist and hard, perfectly proportioned muscles.

    Reg Park once touted Reeves as having the best natural physique of all time, extolling his “wonderful combination of god-given shape, muscular proportion and physical beauty”.

    Later in life, Reeves was an outspoken critic of steroids and the state of modern bodybuilding:
    “Today, everything about the top bodybuilding champions is oversized; they have lost the whole purpose of bodybuilding which is to create a harmonious whole, not to exaggerate the development of one part or parts, of the body. A body has hands, legs, feet, arms and a head. If a man’s arms appear bigger than his head, his body is thrown out of proportion.”

    Like other natural bodybuilders, such as John Grimek, George Eiferman, Reg Park and Leroy Colbert, Reeves denounced the era of split training methods ushered in by steroid use and continued to advocate the effectiveness of full-body training in publications such as Building The Classic Physique The Natural Way (1995).

    The ‘Classic Physqiue’ Routine
    One of Reeves’ favourite full-body workouts was the ‘Classic Physique’ routine, which was first printed in an article he wrote for the May 1951 issue of Your Physique magazine (published byJoe Weider).
    Below you’ll find the exact routine as it appeared back in 1951.


    Exercise Sets Reps
    Incline dumbbell press 3 8-12 (using descending poundages)
    Breathing front squat (superset with following exercise) 3 15
    Dumbbell laterals/flyes 3 15
    Seated barbell curls 3 12 (getting the negative reps on the way down)
    Alternate dumbbell forward raise 2 15
    Bent over rows 2 12
    One arm rows 2 12
    Splits with barbell 1 Until breathless
    Alternative raise lying 2 15
    Good mornings 1 15
    Dumbbell french press 3 12
    Calf raises (leg press machine) 1 30-40
    Bench Press 2 12
    Notes

    Training frequency
    Like most full-body routines, this workout should be performed three times per week, allowing plenty of time for rest and recovery.

    Each workout is likely to last a few hours – indeed, Reeves, as Grimek recalled in the November 1964 issue of Muscular Development, typically took “anywhere from two to four hours” to complete his usual routine.

    But that’s the whole point with a full-body routine – the workouts are long and intense, but so are the rest periods between sessions, allowing your muscles all the time they need to repair and grow.
    To maximise recovery, Reeves typically advised a day and a half of rest between sessions.
    In this case, you would train Monday morning, Wednesday evening, and Saturday morning.

    Concentration
    Steve Reeves’ work ethic in the gym was legendary. During training for the 1950 Mr Universe contest, his friend John Grimek, a legendary bodybuilder in his own right, reflected that Reeves “seldom sat around talking and killing time”; he “put everything” into every session and “put a lot of concentration into each and every movement”, resting “only after he finished his training and had his shower”.

    Ensure you apply this zoned-in mentality when performing the routine and save the socialising and chit-chat for the changing rooms.

    Tempo

    Keep your form strict and keep to a tempo of two seconds for the concentric part of the lift and three seconds for the negative, emphasising the latter as much as possible.

    Weight
    All sets must be performed to failure – i.e. until you have nothing left in the tank.

    Rest

    Take 45-60 seconds rest between sets and two minutes between each exercise.



    Exercise
    explanations


    Breathing squats
    As detailed in our review of the 20 rep squat routine, ‘breathing squats’ require you to pause and take deep breaths between each repetition.

    Unlike today, bodybuilders of the Steve Reeves era placed a great deal of emphasis on ribcage development.

    By expanding the ribcage with breathing squats and other exercises such as dumbell pullovers, the idea is that your torso will be able to support more muscle.

    Seated barbell curls
    This was Reeves’ favourite exercise.
    While performing the seated curl, focus on getting as much as you can from the negative portion of the rep.

    Grimek noticed how Reeves would “kick up the weight with his knees and then strongly resist as he lowered the weight”.

    Splits with barbell
    Essentially lunges but holding the barbell in a squat position.

    Alternate raise lying
    Like a standing forward dumbbell raise, but performed lying down on a mat.

    Summary
    The Steve Reeves ‘Classic Physique’ Routine is a traditional full-body programme that demands maximal effort but will yield maximal results.

    This is an absolutely mammoth workout from an era when men were men and bodybuilders earned their physiques through sweat and toil, not by injecting themselves with steroids, flogging baseball caps and whoring themselves on Instagram.

    As well as allowing you to develop real-world muscle, strength and power, this old-school approach to bodybuilding will do wonders for your health and vitality and instill in you a champion, Herculean mindset.
    Work hard, rest hard, eat lots of protein, and, above all, have some fun!
    Skeggǫld, Skálmǫld, Skildir ro Klofnir.

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