Subj: The Classic Training Routines of the Greatest Bodybuilders to Ever Live. The 1970’s produces the greatest male physiques the world has ever seen. The 70’s, dubbed the ‘Golden Era’ of bodybuilding, saw stars like Frank Zane, and Arnold Schwarzenegger take the stage. Bodybuilders of the Golden Era possessed a classic physique.
They were lean, symmetrical and aesthetic. Each bodybuilder had their preferred way of training. They fine-tuned their workout routines to achieve the look they wanted. These guys knew how to make the most out of every lift and trained according. In this post I show you the classic bodybuilding routines of Franco Columbu, Mike Mentzer, Frank Zane, Serge Nubret, Arnold Schwarzenegger and Lou Ferrigno. These men range in height from 5’5” tall (Franco Columbu) to 6’5” tall (Lou Ferrigno). I know the challenges faced by tall trainers.
Serge Nubret Workout Template. German Volume Training was such an effective muscle building system that it was not uncommon for members of the weight lifting team.
This article shows you how to workout for your body type. This post proves that it doesn’t matter how tall you are – you are still able to build an amazing physique with the right knowledge and work ethic.
The Classic Bodybuilding Routines of the World’s Greatest Bodybuilders Franco Columbu Height: 5’5″, Competition Weight: 185 pounds Born in Italy, Franco Columbo was a powerlifter who won many European strong man competitions. Franco Columbo earned his nickname, “The Sardinian Strongman” by pulling off impressive feats of strength.
He could deadlift over 700 pounds and could lift a car up on two wheels with ease. Talk about an awesome party trick. True to his roots, Franco Columbu focused on heavy lifting and incorporated powerlifting exercises into his workouts. He used a lot of supersets for his workouts to keep his heart rate up and to burn fat. In the 70’s Franco Columbo and Arnold Schwarzenegger teamed up to train together in America and the rest is history. Standing at just 5’5” inches tall, Franco Columbu built a powerful and athletic looking physique.
This helped him compete with the bigger guys that had a height and mass advantage. Franco focused on building a well balanced and symmetrical physique. FRANCO COLUMBU’S POWER BODYBUILDING PROGRAM This is Franco Columbu’s workout routine he used leading up to his 1981 Mr.
Olympia victory. Franco Columbu’s workout was a 14 day split. It’s worth noting that three times a week he would train twice a day, morning and night. MORNING SESSION / AFTERNOON SESSION.
Chest, shoulders / Arms. Back / Legs.
Chest, shoulders. Arms. Legs / Back. Chest, shoulders. Rest. Arms / Legs. Back.
Chest, shoulders / Arms. Back / Legs. Chest, shoulders.
Arms. Rest Columbu trained abs in the morning on days 3, 5, 6, 9, 11 and 12, and in the afternoon on day 1. FRANCO COLUMBU’S CHEST WORKOUT Superset. Barbell bench presses: 3.
Sets of 15, 10, 4 Reps. Cable crossovers: 3. Sets, Reps 20 Superset. Flat-bench dumbbell flyes: 3. Sets of 20, 15, 6 Reps. Cable crossovers: 3. Sets of 20 Reps Giant Superset.
Barbell incline presses: 3 Sets of 15 Reps. Barbell pullovers: 3 Sets of 15 Reps. Parallel-bar dips: 3 Sets To failure. Cable crossovers: 3 Sets of 25 Reps. (The above where performed in one giant set, back to back to back to back, using the same weight for all three sets).
For the first two super-sets, Columbu pyramided up in weight (and down in reps) for bench presses and flyes, but he kept the weight the same for cable crossovers.
Workout Template Excel
The human body is capable of adapting to virtually any workload volume, given enough time. What you do NOT do is add tons of sets without building up to it. Meaning if you only do a 5x5 of squats 3x per week for the past year, immediately upping the volume to 10 sets of 10 3x a week will simply exhaust you. Add volume gradually over the years.
Also people are often not honest with themselves in terms of their development in regards to novice, intermediate and advanced, when selecting a routine. Guys with 2 years of consistent bodybuilding training who only squat 315 for 5 reps who have 15' arms have a bad habit of selected contest prep routines, when they are NOT peaking for a show, for an advanced bodybuilder and completely stagnating in their size gains. There is nothing more amusing/sad than watching a small guy like that doing cable work or 5 different lifts for the same body part. The human body is capable of adapting to virtually any workload volume, given enough time. What you do NOT do is add tons of sets without building up to it. Meaning if you only do a 5x5 of squats 3x per week for the past year, immediately upping the volume to 10 sets of 10 3x a week will simply exhaust you. Add volume gradually over the years.
Also people are often not honest with themselves in terms of their development in regards to novice, intermediate and advanced, when selecting a routine. Guys with 2 years of consistent bodybuilding training who only squat 315 for 5 reps who have 15' arms have a bad habit of selected contest prep routines, when they are NOT peaking for a show, for an advanced bodybuilder and completely stagnating in their size gains. There is nothing more amusing/sad than watching a small guy like that doing cable work or 5 different lifts for the same body part. Routines that put a heavy focus on sarcoplasmic growth can be very taxing.
Serge Nubret Training Routine
They can leave you out of breath, and with a deep burn/fatigue in the muscle that can last for hours, and sometimes days. The novice who trains like this will often get sick of it very quickly. It is best left to those who have enough conditioning to tolerate it better. Another reason I advise the novice trainee to focus primarily on stength the first couple of years, and gradually increase their volume to develop the stamina to benefit from this type of training. An advanced bodybuilder needs to focus on all aspects of muscular growth if their goal is to develop as much size as possible. Doing 10 heavy singles for core lifts as well as the other extreme with 5-6 sets of 20 or a 10x10 with 30-45 seconds between both have their place for the more advanced trainee seeking maximum development.