The Old School 7. Bodybuilding Routine. The 1. 97. 0's produced the most impressive male physiques the world has ever seen. The bodybuilders of the 7. Zeus and Hercules look like pencil necks. In this article we will take a look at the 7. Current bodybuilders look like pregnant cows with zero bodyfat, in other words, they look absolutely ridiculous. The 7. 0's bodybuilders were the ideal physique of man – they had low bodyfat, but not so low they looked sick, they had small waists with abdominals clearly defined, big chests, wide lats, big shoulders, and big arms. They had perfect V- tapers. A V- taper is when the male upper body has a “V” shape. Starting with wide shoulders, wide lats, and moving down in size to a tight waist – like a “V”. In this article we will review the de- facto bodybuilding routine of bodybuilders like Arnold Schwarzenegger, Frank Zane, Franco Columbu, Lou Ferrigno, Boyer Coe, Bill Grant, Mike Mentzer, Serge Nubret and other bodybuilders from the golden era of bodybuilding. The workout routine they used was a high- volume approach. ![]() In lay- mans terms . Both in the gym and in the “kitchen”. Todays top bodybuilders follow a routine of working out one bodypart per week for one hour per workout session. For example they may work Chest on Monday, Back on Tuesday, rest on Wednesday, Legs on Thursday, Shoulders and Arms on Friday, and rest on Saturday and Sunday. The 7. 0's era bodybuilders were in the gym 6 days per week doing lots of heavy work, resting very little, and spending a long time in the gym to achieve the look of perfection. Their routine was not set in stone. A trainer must use his instinct to find what works for him. ![]() We will look at the bodypart splits (the days they worked each muscle groups) and the exercises they used. It is for the reader to determined his choice of exercises and rep scheme (the amount of reps you will do per set). Bodybuilding in the 1. Below we will look at how they accomplished this. This is the de- facto bodypart split of the 1. Monday: Chest and Back. ![]() ![]() DON'T MISS THIS! This is the best bodybuilding diet for natural bodybuilders. Getting your bodybuilding diet plan right is absolutely crucial for your success! TOPIC: What Is The Best 8-week Workout For A Summer Ready Body? The Question: The summer is steadily approaching but now is the time to start getting ready for those. Tuesday: Shoulders and Arms. Wednesday: Legs. Thursday: Chest and Back. Friday: Shoulders and Arms. Saturday: Legs. Sunday: Rest. Abdominals (Abs), Calves, Neck and Trapezius work was done 4- 6 times per week or as needed. The seventies bodybuilders would typically start their routine with abdominal or calf work (if needed). ![]() ![]() After the abs and calves they would start with their hardest and heaviest exercise. The exercises they used were the most basic, multi- joint movement that build the most muscle. They would start with the hardest and heaviest and work towards the lightest exercises. Exercise Selection. Monday and Thursday. Chest Exercises: Flat Barbell Bench Press / Incline Barbell Bench Press / Dips / Chest Flyes / Dumbbell Pullovers. Back Exercises: Pullups / Chinups / Bent Rows / T- Bar Rows / Deadlifts. Tuesday and Friday.
![]() Shoulder Exercises: Military Press / Behind the Neck Press / Dumbbell Overhead Press (Arnold/Scott Press) / Front Dumbbell Raises / Side Dumbbell Raises. Biceps Exercises: Barbell Curls / Dumbbell Curls / Incline Dumbbell Curls / Concentration Curls. Triceps Exercises: Standing French Press / Skullcrushers / Close Grip Bench Press / Cable Pulldowns / Cable Pushdowns. ![]() Wednesday and Saturday. Leg Exercises: Squats / Hack Squats / Leg Press / Leg Extensions / Leg Curls. Daily or as Needed. Abdominal Exercises: Situps / Rope Crunches. Calf Exercises: Standing Calf Raises / Donkey Calf Raises / Seated Calf Raises. Forearm Exercises: Seated Barbell Wrist Curls/ Reverse Barbell Wrist Curls / Behind the Back Barbell Wrist Curls / Hammer Curls / Reverse Barbell Curls. Neck exercises: Wrestlers Bridges / Neck Curls / Neck Harness Curls Sample Routine. This is a sample workout routine that can be used to get started on the Old School 7. Bodybuilding Routine: Monday and Thursday: CHEST: Flat Barbell Bench Press – 5 sets / 1- 1. Incline Bench Press – 5 Sets / 5- 1. Flat Bench Dumbbell Flyes – 5 Sets / 8- 1. BACK: Chinups – As many sets as it takes to complete 5. Chinups. Bent Rows – 5 Sets / 8- 1. T- Bar Rows – 5 Sets / 8- 1. Notes: The rep scheme should fall between 5- 1. You will start with lightweight and move up in weight with each set. Always start this day with Flat Barbell Bench Press. You will do 5 total sets. Each set you will go up in weight 1. You will want to end this exercise as heavy as possible, even with only 1 or 2 reps. This will “activate” your strength and allow you to lift heavier in all your next exercises. A favorite of Arnold Schwarzenegger's was to combine Chest and Back exercises into a superset. That means doing two exercises in a row without stopping. For example: he would do a set of Flat Barbell Bench Press and then immediately do a set of Chinups without rest. Arnold would continue like that until all 5 sets were finished. Supersetting Chest and Back is an excellent way to build muscle, sweat out toxins and burn bodyfat because it's very hard work. Example Chest/Back Superset Routine: Flat Barbell Bench Press superset with Chinups – 5 sets / 5- 1. Bench Press, as many chinups as possible per set. Incline Barbell Bench Press superset with Barbell Bent Rows – 5 sets / 5- 1. Chest Dumbbell Flyes superset with T- Bar Rows – 5 sets / 8- 1. Tuesday and Friday: SHOULDERS: Behind the Neck Barbell Press – 5 sets / 5- 1. Arnold/Scott Press – 5 Sets / 8- 1. Lateral Dummbell Raises – 5 sets / 8- 1. BICEPS: Barbell Curls – 5 sets / 8- 1. Incline Dumbbell Curls – 5 sets / 8- 1. Concentration Curls – 5 sets / 8- 1. TRICEPS: Close Grip Bench Press – 5 sets / 8- 1. Standing French Press – 5 sets / 8- 1. Cable or Rope Pushdowns/Pulldowns – 5 sets / 8- 1. TRAPEZIUS (AS NEEDED): The Trapezius muscles (traps) are the muscle connecting the neck and the shoulders. Some trainers traps may need some additional work. For a man with narrow clavicles it is generally advisable to avoid trap work. For a man with wide clavicles trap work is usually necessary. Trapezius exercises: Barbell Shrugs / Dumbbell Shrugs / Farmers Walks. Notes: Always start this day with the Barbell Shoulders Presses. Those with shoulder problems can substitute the Behind the Neck Barbell Press with Standing Military Press (Barbell Presses to the front). The rep scheme should fall between 5- 1. Start the Barbell Press with light weight and move up in weight with each set until you are hitting about 5 reps. Heavier weight does not need to be used with each set. To save time and get an insane pump the Biceps and Triceps exercises can be supersetted. To do that you will do one exercise of Biceps immediately followed by one Tricpes exercises until all sets and exercises are completed. Example Biceps/Triceps Superset Routine: Standing Barbell Curls superset with Close Grip Bench Press – 5 sets / 8- 1. Incline Dumbbell Curls superset with Standing French Press – 5 sets / 8- 1. Concentration Curls superset with Rope Pulldowns – 5 sets / 8- 1. Wednesday and Saturday: LEGS: Squats – 5 sets / 5- 2. Hack Squats – 5 sets / 8- 2. Lying Leg Curls – 5 sets / 8- 2. Leg Extensions – 5 sets / 8- 2. Notes: Always start Leg day with Squats because they are the hardest exercise. The squats will be performed in the same fashion as the Flat Bench Press. We will start with a lightweight and move up in weight with each set. The first set of Squats will be done with the empty bar for approx. Then you will add weight with each set depending on your strength levels, ending the 5th set with anywhere between 1- 5 reps. The Legs respond very well to higher rep schemes so we will keep the low end of the other leg exercises at 8 reps and the high end at 2. Abs and Calves as Needed: Both Abs and Calves respond well to higher rep ranges. You will need to experiment with the suggested exercises to find what works best for you. Both abs and calves can be worked up to 6 times per week. Arnold Schwarzenegger started every workout with calf work and wrist/forearm work and ended each workout with ab work. Forearm Work as Needed: Forearm work can be done on Tuesdays and Fridays along with Biceps and Triceps work. Forearm work can also be done on any other days the trainer sees fit. Forearms can handle a lot of work and some trainers will need to do a lot of forearm work to get their forearms to grow. Forearms can be done in rep changes of 8- 1. Neck Work as Needed: Some trainers will need to do neck work and some won't. The neck can grow from heavy breathing during exercises like Squats, Overhead Pressing and Deadlifts but some trainers will need to do additional work. Neck work should be done in the rep ranges of 8- 2. Neck work can be done 2- 3 times per work or more if needed. Neck work is essential if trainer does not have naturally big and/or muscular neck. Notes about the Old School 7. Workout Routine. Old school bodybuilders trained for strength as well as muscle size. They would often do an exercise as heavy as can be until they found their one rep max. Each week a trainer can pick one exercise and go as heavy as possible to find their one rep max. The perfect exercises to do a one rep max on are the Flat Barbell Bench Press, the Deadlift, and the Squat. The Deadlift is not included in the sample workout above but can be added to any back day for ultimate strength and mass gains. The deadlift should not be performed for over 5 reps. It is a heavy weight exercise designed to build ultimate strength. Warmup with light weight and add progressively heavier weight to obtain your one rep max. When following the 7. One minute rest per set/superset is good. Resting very little and working very hard provides excellent fat- burning benefits. Diet and Eating. Bodybuilders of the Golden Era ate BIG. In particular, they ate a lot of protein and saturated fat. Whole raw eggs were consumed by many as a staple protein/fat source. Steak, Beef, Chicken, and Tuna were staple protein sources as well. Carbohydrates were eaten during “bulking” (putting on weight) phases and were gradually reduced during “cutting” (losing weight) phases. All About TRT (Testosterone Replacement Therapy)All About TRT (Testosterone Replacement Therapy)What is TRT? Testosterone Replacement Therapy (TRT), is a class of hormone replacement therapy in which testosterone is replaced to bring levels into the normal range, 2. TRT is often prescribed to counter the effects of male hypogonadism. It typically involves the administration of testosterone, either by injection or by use of testosterone patches, skin creams or gels. TRT does not flood the system with rage causing testosterone which causes the testes to shut down either, just a trickle to bring levels up to normal. Doing TRT without a doctor has a name, it’s called “illegal schedule 3 drug use“, and you get jail time if you get caught doing it! If its just for muscle building purposes, its no longer “Replacement Therapy” but is now illegal drug use under the supervision of a doctor who is a drug dealer and a criminal. TRT misused becomes steroid use (aka PED), pure and simple. Discuss this with them. Lifting heavy weights makes you big and strong . You know me, I am big on practicing what I preach with cardio, with time management, with nutrition, and everything else in my life. There is a very good reason not to share medical information, or private information of any sort on the internet, please read “Nothing To Hide“. Second reason is that it is simply not relevant to what I have achieved in the fitness arena any more than it would have were I on thyroid medication or on insulin as a diabetic. Please see the answer to question 6 – “Does someone on TRT have a muscle building advantage over someone not on TRT?”I know that by this point, some people who are “TLDR” still think that TRT makes you get huge and muscular, so let me repeat what I say on my page “Does Scooby Use Steroids“. If it comforts people to think that I got big and ripped by using steroids or TRT rather than 3. Question 1. 0 – What is the difference between TRT and testosterone use? Lets start with an analogy. A medical professional who disclosed ANY information whatsoever about a patient would lose their license and get some jail time to boot.
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