Hey everyone, let me take you back to a time when the people we saw one magazine covers resembled greek gods more than massive freaks.
The 2 men pictured are Frank Zane, the Mr. Olympia (top bodybuilder in the world) from 1977-1979, and Jay Cutler, the Mr. Olympia, from 2006-2007, 2009-2010. Back in the 1970’s the emphasis was more for overall balance, slim waist, and lean mass as opposed to being just muscle mass. Diets as well as training was geared to building a lean physique and improving weak points through training. Today alot of the ideas are now leaning towards a high calorie, some over 10,000 calories diet, with large consumption of meats, being recommended by so called experts.
Enter the late Vince Gironda, this man trained his clients in a number of fashions, recommending a diet that consisted of steak and eggs, (yes you read that right) twice a day, and training your muscles anywhere from 14 straight days, to with the 8 x 8 system. The latter still to this day is the template for many training programs. Gironda used to claim that he didn’t like training steroid using bodybuilders, which is up for opinion, but the workouts he recommended are still to this day providing people with great results 20 years after his death in 1997.
Do a google search and check out youtube for the name Vince Gironda, since alot of the material is rehashed at ridiculous prices tags. The workout Vince used to recommend was a split routine which at that time was very rare since many of the trainers and weightlifters in that era, followed full body programs hitting every body part 3 times a week
Chest dips 8×8
Bar Curls 8×8
Vince recommended dips as opposed to bench press for chest, after you complete your first set rest no longer than 15-20 seconds for your next set. Despite the fact that it’s a 24 set routine, the workout will usually be finished within 20 minutes
take a day off
Lateral Raises (this was Vinces preferred movement for shoulders) 8×8
Seated Row 8×8
Tricep Pushdowns 8×8
and that’s it. Take the next day off and just continue the workout every other day. His other routines like 10 sets of 10 and 15 sets of 4, follow that same principal, however in my opinion do to higher volume could lead to overtraining for those not used to higher volume. Give this routine a try for 30 days, and see what happens. This routine can also be followed at home.