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Old School Bodybuilding Routine



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Old School Workout


Why look to “old school” bodybuilding to build your muscle? Because, the old school guys built incredible bodies - without drugs. You can’t say that anymore, so it is wise to look to the old school approach if you want to build big muscles without chemical assistance.

One of the training strategies that the old school gang used was a heavy duty day and a lighter “pump” day later in the week. Lifters back in the day discovered that this weekly rotation worked really well for promoting strong muscle growth. Here is how this would look for a chest workout:

Heavy Duty Workout

Bench Press - 3-5 sets of 8 repetitions
Flyes - 3-5 sets of 8 repetitions
Incline Bench Press - 3-5 sets of 8 repetitions
Dumbbell pullovers - 2 sets of 15

Heavy weight is used for each exercise. Allow a couple of minutes rest between each set.

Pump Workout

Bench Press - 3 sets of 12 repetitions
Incline Flyes - 3 sets of 12 repetitions
Decline Bench Press - 3 sets of 12 repetitions
Pec-Dec - 2 sets of 10 repetitions

Use a moderate weight amount for the pump workout and focus on really feeling the muscles work. Aim at a pump for every set. Take a shorter (60 seconds) time of rest between each set. Really build a deep pump by totally focusing solely on the muscle being worked.

The same scheme is used for each muscle group. You use it on everything from thighs to biceps. You start the week with a heavier workload but with longer rest time between sets. Later in the week the pump workout is used on the same muscle group, with a lighter weightload and less rest between sets. This heavier/lighter cycle was one of the more popular training styles for some of the top old school lifters.

Try a cycle of the heavy/light rotation for several weeks and note the results you obtain.


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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.

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